I went out without a watch for the first time in a long time.
It was a lunch time run with John, and we did the normal 4 miles, I’m guessing in about 36/37 minutes. (John will send me his garmin file so I have the record)
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Not much to say about the run except I was ok – the tops of my knees were a small bit sore but nothing major.
The plan was to run the first 5 miles at 8 min/mile pace, the next 10 miles at 7:30 min/mile pace and the last 5 miles at 8 min/mile pace.
Well I nailed it:
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 2:33:24.8 | 20.01 | 7:40 |
| 1 | 7:50.1 | 1.00 | 7:50 |
| 2 | 8:00.8 | 1.00 | 8:01 |
| 3 | 7:52.8 | 1.00 | 7:53 |
| 4 | 8:07.4 | 1.00 | 8:07 |
| 5 | 7:49.7 | 1.00 | 7:50 |
| 6 | 7:21.0 | 1.00 | 7:21 |
| 7 | 7:15.1 | 1.00 | 7:15 |
| 8 | 7:22.8 | 1.00 | 7:23 |
| 9 | 7:17.5 | 1.00 | 7:17 |
| 10 | 7:21.0 | 1.00 | 7:21 |
| 11 | 7:27.1 | 1.00 | 7:27 |
| 12 | 7:20.0 | 1.00 | 7:20 |
| 13 | 7:18.2 | 1.00 | 7:18 |
| 14 | 7:24.6 | 1.00 | 7:25 |
| 15 | 7:23.4 | 1.00 | 7:23 |
| 16 | 7:58.6 | 1.00 | 7:59 |
| 17 | 7:55.2 | 1.00 | 7:55 |
| 18 | 7:53.8 | 1.00 | 7:54 |
| 19 | 8:14.0 | 1.00 | 8:14 |
| 20 | 8:06.2 | 1.00 | 8:06 |
| 21 | :05.7 | 0.01 | 9:28 |
Conditions: Good day, not too warm/not to cold.
Remarks: I found it difficult for most of the run to maintain a steady pace. I kept running too fast, the first 2 miles in particular I felt I was nearly walking I was going so slow 🙂
During the last 2 miles my mind decided I needed to slow down, and it wasn’t until I did a check (is my body ok – yes, is my breathing ok – yes) and I discovered it was in my head was I able to continue and get nearly back to 8 min/mile pace.
What else to say? – Well I ran well and enjoyed the run, I kept smiling to myself when I realised the pace I was running and how comfortable I felt, in particular when the pace increased into the 6 min/mile area (6:00 –> 6:59)
The route was very hilly, the hills for the last mile were hard.
Recovery:Â I feel good – The main area for concern is my back (left hand side, under my shoulder blade)
Heart Rate: Average: 139 Max: 183
Conditions: Dry, warm, humid, black rain clouds. the temperature was 19^C
Remarks: Not an eventful run – I was scheduled to do a 75 min easy on grass and after meeting with Peter today we decided I should drop it back to 30 minutes and pick up the rest (45 min) at a run during working hours. A BHAA 5 mile Race was on in Ballincollig, and I ran into people after finishing the race – This made me want to get off the road to avoid them, not sure why.
At the start of the run I was very sluggish and my left hip was slightly at me, but by the time I was 5 minutes into the run I was good.
Recovery: I was starved before the run and when I got back I had 1 scup of the protein drink, while stretching – and while my dinner was in the microwave. I added 2 slices of spelt wholegrain bread to the dinner to increase my carbs intake – this was one of the areas I picked up on with Peter, I don’t think I’m getting enough carbs.
Energy Levels during the day: I was tired before the run and if Peter hadn’t said I should reduce the run to 30 min, I would have just done stretching and moved the 75 min run to Thursday as I have done nearly every week over the past month.
Heart Rate: – Average: 124 Max: 164
Average Pace: 8:38 min/mile
Duration: 30m:05s
Distance: 3.48 miles
This was a good session and I felt Peter was taking a real interest in my running. Peter agreed with me that my pace is improving and he suggested that my mile repeats could be faster.
There was a big focus on how I’m taking the protein drink, and he correctly guessed I’m downing the drink as soon as I get in the door, the drink has about the same amount of protein as a steak and I should treat it as such and slowly drink it. – it is a meal. Peter said this is the reason I’m not able to eat my dinner afterwards and that is what is causing my lack of energy after my mile repeats – and the tiredness I’m getting which is stopping my Wednesday 75 min easy run.
I also picked up I need to eat more complex carbs – the rule of not eating after 8pm can be removed for the next month while I’m training for Dublin – a bowl of Weetabix is allowed late at night with hot milk!
All my stats (Weight, muscle etc.) are looking better, however my % water dropped from 60% to 59%. I’m guessing water % can go up and down over a day due to the amount you drink in one go (and the requirement to wee! after drinking too much in one go)
We discussed running Charleville 1/2 marathon as my next race, which will be very important as it will be the gauge of how I’ll manage in Dublin.
We also discussed including some 400 meter repeats in my training to help with my speed (I think?)
Peter will over the next few days get an email to me with a new plan to take me to the end of September.
10 Min warmup
29 min tempo
10 min cooldown
This was a tough run, I felt tired and the hills were a killer – these were the same hills I ran all week and did the intervals on Tuesday on, I just couldn’t keep the pace today – the good news is I’ve no pains or aches after today. at one point my left foot was slapping the road and I got a small bit concerned.
The views on the route are great and with the road closed to cars getting to Crook the lack of traffic makes for a very enjoyable run.
Distance: 6.23 miles
Duration: 50:01s
Average Pace: 8:02 min/mile
Average Heart Rate: 132
Max Heart Rate: 163
–Â Looks like the heart rate monitor is back working again – all the strap needed was a good wash.
| Split | Time | Distance | Average Pace |
|
Warmup
|
09:40.6 | 1 | 09:41 |
| Warmup | :23.8 | 0.05 | 08:29 |
| Tempo | 07:00.2 | 1 | 07:00 |
| Tempo | 07:23.2 | 1 | 07:23 |
| Tempo | 07:22.6 | 1 | 07:23 |
| Tempo | 07:20.1 | 1 | 07:20 |
| Cooldown | 08:55.1 | 1 | 08:55 |
| Cooldown | 01:55.5 | 0.18 | 10:31 |
I decided with my foot giving me a bit of trouble to do the Saturday run today so I could take it easy.
Distance: 4.54 miles
Duration 40:02s
Average Pace: 8:49 min/mile
Average Heart Rate: 128
Max Heart Rate: 182
This was an ok run and by the end of it I was thinking should I have done the tempo run instead of an easy run.
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