Thursday, 29th August, 2013 – 16.1km MLR with 11.4km @ MP (4:36/km)
I called to the Phoenix Park for this run on the way home from work. Plan was 20km MLR with 15km @ MP. My first few steps were a repeat of last night's limp-run so I stopped and did a few gentle stretches. Once I got going again the pain eased off pretty quickly and I ran the first 1.5km at recovery pace. I had reached the canal at Ashtown by this time so I started in to my MP kms.
Immediately I was kicking myself for having chosen an East-West route as the breeze was in my face as I headed towards Blanchardstown. I kept the head down until I got to the 12th Lock gate and found it a bit easier on the return to Ashtown. However, after about 5km I started to feel the effort. I think I might have ran this a bit too close to the LT session on Tuesday.
My form was getting progressively worse as I got closer to Phibsboro and by the time I got there my hamstrings were getting a bit tighter. So, I decided to pause and do a few stretches before turning around into the breeze again. When I got going I tried another km at MP but the pace was 4:44 - about 10 seconds down on target - so I eased back to recovery pace and decided to jog the canal back to Ashtown.
As I returned to the car in the Park I unintentionally upped the pace to close to MP again as I must have found the lack of a headwind allowed me to go faster. Ended up with a bonus 1.4km at MP before I reached the car after 16.1km. I debated tacking on another 4km but with my new mindset I figured these would just be junk miles as they would be no quicker than recovery pace, so instead I went home.
Even though I failed to hit target distances for the session I'm still happy enough with what I did. I'll aim to throw in a few more MP kms towards the end of my LSR on Sat morning. I'm still progressing anyways and feel myself getting stronger week by week, so staying positive in that respect!
Friday, 30th August, 2013 – 11.9km Easy Run (4:56/km)
I managed to dodge a real downpour just as I was about to go out for this evening's run and luckily I managed to dodge it for the next hour. Easy run today and I was prepared for a bit of a struggle but as things turned out I felt good the whole way and was running at that enjoyably hard but not tough pace so was very happy with it by the time I returned home. Hamstring still niggling me but not enough to affect me too much. I'd rate it at 4/10 at the moment. If it gets to 6/10 I'll visit a physio.
Saturday, 31st August, 2013 – 31.8km LSR (5:27/km)
Big step up in distance required for today's LSR. Nothing really suitable in the organised runs in the park so I decided to run a route from home to the Coast Road and then run the seafront before returning via Raheny. It's one of those routes that doesn't seem like 32km but by the end of it today it certainly felt it!
Nice gentle breeze on my back as far as the Coast but then I was facing into it as I ran towards Clontarf with a bit of respite until I got to St. Anne's Park on the way home. Most of the final 11km back was into a wind that was getting stronger by the kilometre. Luckily I was on the last 300m when it really kicked up and started raining to boot. Even happier to be home at that stage! Tough run for the last bit but glad I got it done.
Sunday, 1st Spetember, 2013 – 10.1km Recovery Run (5:31/km)
Met up with Anto for a short run this evening. Kept it short and easy paced.
August Summary
So, August is over and the last 3 weeks saw me return to normal mileage. In total 305km and 25 runs for the month (after a slow start!). Happy to have a 20 miler under my belt by this stage and a few LT & MP runs also. I still appear to be on track for the Athlone HM on the 14th Sept. but need to keep it consistent between now and then.
Week 35 Summary:
 |
| MP kms |
Immediately I was kicking myself for having chosen an East-West route as the breeze was in my face as I headed towards Blanchardstown. I kept the head down until I got to the 12th Lock gate and found it a bit easier on the return to Ashtown. However, after about 5km I started to feel the effort. I think I might have ran this a bit too close to the LT session on Tuesday.
My form was getting progressively worse as I got closer to Phibsboro and by the time I got there my hamstrings were getting a bit tighter. So, I decided to pause and do a few stretches before turning around into the breeze again. When I got going I tried another km at MP but the pace was 4:44 - about 10 seconds down on target - so I eased back to recovery pace and decided to jog the canal back to Ashtown.
As I returned to the car in the Park I unintentionally upped the pace to close to MP again as I must have found the lack of a headwind allowed me to go faster. Ended up with a bonus 1.4km at MP before I reached the car after 16.1km. I debated tacking on another 4km but with my new mindset I figured these would just be junk miles as they would be no quicker than recovery pace, so instead I went home.
Even though I failed to hit target distances for the session I'm still happy enough with what I did. I'll aim to throw in a few more MP kms towards the end of my LSR on Sat morning. I'm still progressing anyways and feel myself getting stronger week by week, so staying positive in that respect!
Friday, 30th August, 2013 – 11.9km Easy Run (4:56/km)
Saturday, 31st August, 2013 – 31.8km LSR (5:27/km)
Big step up in distance required for today's LSR. Nothing really suitable in the organised runs in the park so I decided to run a route from home to the Coast Road and then run the seafront before returning via Raheny. It's one of those routes that doesn't seem like 32km but by the end of it today it certainly felt it!
Nice gentle breeze on my back as far as the Coast but then I was facing into it as I ran towards Clontarf with a bit of respite until I got to St. Anne's Park on the way home. Most of the final 11km back was into a wind that was getting stronger by the kilometre. Luckily I was on the last 300m when it really kicked up and started raining to boot. Even happier to be home at that stage! Tough run for the last bit but glad I got it done.
Sunday, 1st Spetember, 2013 – 10.1km Recovery Run (5:31/km)
Met up with Anto for a short run this evening. Kept it short and easy paced.
August Summary
So, August is over and the last 3 weeks saw me return to normal mileage. In total 305km and 25 runs for the month (after a slow start!). Happy to have a 20 miler under my belt by this stage and a few LT & MP runs also. I still appear to be on track for the Athlone HM on the 14th Sept. but need to keep it consistent between now and then.
 |
| August summary |
Week 35 Summary:
RTW: 6 from 7 days
DTW: 91.1 km
DTY: 2,813.1 km
Chicago - 42 days (6 weeks)
Chicago - 42 days (6 weeks)
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