29th September
Getting closer to the taper.Ran 6
miles this morning. Hoping to do it at a snappy enough pace. Mile 1-7.41, Mile
2 – 7.17, Mile 3 -7.21, Mile 4-7.16, Mile 5 -7.08, Mile 6 -7.11. Accepting that
the first mile was always going to be slow I was happy enough with the pace
over the other 5 miles. Mile 3 dropped by a few seconds but had more to do with
a parked car that I had to run around. By mile 6 I could have done another 2-3
miles but had run out of road. Long slow run to-morrow. Sometimes I am rearing
and really forward to doing these long runs but not this time. Hopefully my 2
hour kip on the couch will restore my appetite for the road. Going up to Cork
City on Saturday for shopping really takes it out of me. Hopefully I won’t be
doing that for another while!!!! Anyway this will be my longest run of the
training schedule. The objective is to simply stay on the feet for as long as
possible. Nothing more than that really. Next Sunday week is the Cork-Cobh 15
mile race. Will be using it a MP run. At the mo’ re-reading Thomas Bubendorfers
blog from 2006 when he cracked sub 3.30 in Dublin following Pfitzingers
schedule. I of course binned the plan last June but the blog is interesting
reading.I do like to re-read it foolish as it is to compare times...
6 miles , 43.55, Hr 159, 7.19 pace
30th September
The day of the LSR. Perhaps my least
favourite workout of any marathon programme. I usually run as slow a pace as
possible trying to stay on my feet as long as possible. I had hoped to do 23
miles but after doing the usual Mallow- Doneraile-Buttevant-Doneraile-Mallow
route which comes to around 20.8 miles I did a extra 1.2 mile loop around
Mallow town . At that stage I had run 22 miles in 3 hours 18 minutes but having
to do another mile would have served little purpose given the slow pace I was
doing. The left knee and groin was getting crankier too so it was wiser to
stop. I was running at such a slow pace the rest of the Mallow group had long
since gone home but conversation was beyond me anyway. For most of the run I
sstayed down the back while the group
ran at various paces. The legs were not responding today so I adopted the right
pacing strategy. This was my third 20 plus run in 5 weeks with another possible
20 miler coming up next week so slow was the way too go. My general mood was a
bit tired, running 60 plus miles in a week was obviously taking it’s toll. As I
say I didn’t particularly enjoy and was glad to get it over with. Maybe it was
the rain that did for me. Anyway onward and upward. I have another 60 miles to
do next week. The HR was 142 so happy with that and the weekly 62.5 miles. That's a record as is my monthly total of 234 miles.
On a different note glad to see a old
friend of mine – Timmy O’Connor call into the house for a chat. He cycled all
the way from Meelin to our house stayed for a couple of hours before cycling
back again. Some man for the bike....
Monday 4 miles at 10minute pace,
Tuesday 10 miles in 1hr28minutes, Wednesday 10.5 miles in 1hr25minutes,
Thursday 10 miles with 5X2minute sprints in 1hr.17minutes, Friday rest, Saturday
6 miles at 7.19 pace, Sunday 22 miles at 9 minute pace. Total mileage 62.5 miles
Re At the mo’ re-reading Thomas Bubendorfers blog from 2006 when he cracked sub 3.30 in Dublin following Pfitzingers schedule!!
ReplyDeleteIt took him nearly 7 years to finally break 3, stop reading his shit & believe in yourself
Jesus that's a bit rough anonymous. His stuff is well worth reading. I've only met him once and that was only for a minute or two. Seems like a decent enough bloke and to be fair who wouldn't want to follow his work - it's interesting if nothing else. That said thanks for the imput.
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