Jan 8th – 14th
Mon: 50 min easy.
Complete. 53 mins, 11.38km. https://www.strava.com/activities/10519881187
Tue: 15 min WU, 8 x 1k @ 3:30 (60), 15 min CD.
Complete. 3:26, 3:28, 3:27, 3:31, 3:26, 3:32: 3:29 and 3:28. 15.31km total. https://www.strava.com/activities/10525711605
Wed: 50 min easy.
Complete.Treadmill.10.81km.
https://www.strava.com/activities/10532193194
Thur: 15 min WU, 3 x 10 min @ 3:55 km pace (60), 15 min CD.
Complete. Pace of reps was 3:43, 3:40 and 3:41. 14.91km total.
https://www.strava.com/activities/10539123555
Fri: Off. 30 min elliptical and gym.
Sat: 15 min WU, 3 x 600m + 4 x 400 + 2 x 30 sec Hill reps (easy jog back down) get quicker as you go, 15 min CD.
Complete. 14.60km total. https://www.strava.com/activities/10548231697
Sun: 95 min.
Complete (92 mins). WU+CD and 2 x 10k with 1k float (39:12, 4:21, 37:17). 23.44km total. https://www.strava.com/activities/10555326128
After my first hard long run in quite some time last week, I spent a good portion of this week waiting for the inevitable fatigue to set in, my body’s way of telling me I was pushing it. That tiredness only really came on Saturday and that was a combination of training AND general life stresses – so all good! The body felt pretty good on Monday for an evening easy run in the Phoenix Park and by the end I basically felt fully recovered from Sunday.
Tuesday was a bit of a disaster in terms of managing a session correctly. The splits were as prescribed in the plan but the effort was all over the gaf and totally inconsistent. I had 8 x 1k so I headed to the Furze Road for a handy out and back. There was a fierce headwind on the even splits and I was aware of this setting off. On the first of the even splits, the headwind was stronger than I thought it would be and instead of managing the effort, I pushed pretty hard to keep the splits as prescribed. This messed up the recovery for kilometre 3 where I should have had an easier effort with the tailwind but I still had the tiredness of the other kilometre in the legs. 60 second recoveries are no joke. I recognised this as soon as it was happening but, for a reason I cannot explain, I did not slow down into the headwind and the pattern repeated itself until the end. I felt really tired when the session was over and the cool down home was grim. I was stoked to get home, fed and watered.
Thursday’s session was enjoyable and the 10 minute efforts progressed as they went on. During the second effort, I dropped a glove, my glasses steamed up so I had to stop to clean them and then I had to make a toilet stop. The 10 minute reps are quite short so I found it tough to get a rhythm after the toilet stop but overall it was a good workout.
Friday was easy on the elliptical and then some gym after work. Slowly (but surely) working a solid gym routine in my week for maintenance but I know myself I have a long way to go with this. There is a gym in work that is quiet most evenings so if I am in the office, then I’ve no excuse.
Saturday was tough. Hills are tough don’t you know. The 600m efforts felt fine as they were first and I was to get quicker as I went on. The 400m reps stung from the jump. I went out way too hot on the first rep and split 3:10. Reps 2 and 3 were more sedate and the fourth was 3:13. The 30 second efforts are basically strides and were between 170m and 180m each.
Sunday’s long run was again following Barry’s plan for paces and sticking to my minutes on feet as prescribed from Seán. The session was 3 x 10K (4:00, 3:45 and 3:30) and I jumped in for the first two reps. The route was very similar to last week and we ticked off the first 10k in 39:12. This went quite quick as we were both fresh and had plenty to talk about to while away the impending doom of the second set. The kilometre float allowed me time to take a gel without necking it too quickly and we went into the cut down. All chatter stopped – it was business time. 3:45’s aren’t very fast in isolation but I do struggle with progression runs like this, especially in the first few minutes when the pace drops. The 10k rounded out at 37:17 and I was really happy with how consistent the splits were. I was using the average pace for the set on my watch and Barry had the splits per kilometre, which was unintentionally really helpful as I could keep track of the overall workout and Barry was managing the individual reps – slowing us down if they were too hot or picking up if needed. I left Barry in the trenches for his last 10k and I am fully expecting a court martial for such high levels of treason and desertion. Right now, though, I wouldn’t have been able for that effort and to then train again next week. I knew this before we ran, that’s why I opted in for the slower 2 reps, but still had the come to Jesus moment when I bid Barry adieu to finish off on his own. Starting that third rep was not where I wanted to be. The last few months have been really sensible from Seán and I so it’s best to keep that tactic going.
Next week has the potential to be disturbed as I am heading to Cork for the weekend. I’ll likely use that as a reason to take it easier on Sunday as I will be on my own and hit a heavier long run the following week. Three weeks until Trim.
Buckets of Rain 