Taking It Easi(er)

Monday's recovery run was limited to 2.5 miles in the gym after work and while my calves and hamstrings felt tight it was to be expected.

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On Tuesday morning I added a 5.2 mile recovery run in the morning ahead of the scheduled evening mixed intervals at the track. As I was still in recovery mode I gave myself some concession on distance and effort reducing the scheduled 3.2k, 2k, 1k & 8oom to 3k, 1.6k, 1k & 800m with pace turning out only marginally less than previous weeks (however I spent about 5 minutes talking to John Quigley of Eagle AC between the 1st and 2nd intervals - John was reminiscing about the Marathon in which he passed the 20 mile mark in 2 hrs and 10 seconds - on schedule for smashing his PB and coming in @ 02:40 however he blew up before the finish "What a waste of 115 mile weeks" he said - occupational hazard of the long distance runner).

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3k @ 06:15

1.6K @ 06:08

1k @ 05:51

0.8k @ 05:38

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While Tuesdays intervals went better than expected a combination of residual fatigue from Sunday's HM, pushing the pace on Tuesday and a 05:30 rise on Thursday morning to catch a flight to Dublin left me fairly drained for the rest of the week so I bagged the second speed workout ( 2 x 4 miles @ HM pace ) first putting it off from Thursday to Friday and then sleeping in until 07:10 this morning and going for an easy six miler in the park with Brendan at lunchtime leaving me sufficiently rested for tomorrows scheduled 22 miler, which I intend to run with a few others from Eagle (& friends). My runs on Wednesday and Thursday were of a similar easy/recovery pace.

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Thursday's run was with Adrian and Liam (Liam or "Puds" is a cyclist who dabbled in running a few years ago and went sub-3 hrs on his 2nd Marathon in Dublin). Liam reckoned pacing is everything in a marathon as he had a significant positive split when he went sub-3hrs completing the first half in 01:24 and the second half in 01:33 he was full sure he was on for a sub-02:50 and put his misfortune down to a surge in the first mile to catch up with runners of similar pace. It's true what they say - if your pace is too fast in a race slow down gradually unless it is a marathon, then slow down immediately.

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Got me thinking about my pacing strategy for Amsterdam and while some of you think that I can go sub-3hrs (and I know I will some day) it's still a very big step - a 17 minute PB is huge, considering it equals my total improvement over my last 4 marathons (from 03:34 to 03:17). It all depends on the day - the weather, how I feel (physically and mentally) and a bit of good fortune. Given my recent form I have set a minimum target of sub-03:10 with a more ambitious target of coming within an hour of the world record - 02:04:26. I think my capability is within that range and on a very good day - who knows?

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On a final note last Sundays HM also doubled as the AAI's Munster HM Championships and I was the third member of the Eagle AC masters team that qualified for a silver medal. The prizes just keep on coming. Soon i'll have to give up the day job - don't think so!.

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Have a good weekend.

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Mon 15th Sept

2.5 Miles in 00:22:00 (08:48 pace - Treadmill)

Sleep: 7 hrs 7/10

Legs: 6.5/10

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Tue 16th Sept

a.m. 5.23 Miles in 00:43:38 (8:21 pace @ 125 HR)

p.m. 7.05 Miles in 00:59:56 (08:30 pace @ 131 HR) with 3k to .8k Ints @ 06:15 to 05:38 pace

Sleep: 6.5 hrs - 6.5/10

Legs: 6.5/10

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Wed 17th Sept

a.m. 8.6 Miles in 01:11:21 (08:18 pace - stopwatch)

p.m. 2.5 Miles in 00:20:00 (08:00 pace - Treadmill)

Sleep: 6.5 hrs - 7/10

Legs 7/10

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Thur 18th Sept

9.24 Miles in 01: 15:57 (08:13 pace - stopwatch)

Sleep: 6 hrs - 6/10

Legs: 6/10

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Fri 19th Sept

6.03 Miles in 49:47 (08:15 pace @ 125HR)

Sleep: 8 hrs - 8/10 (needed)

Legs: 7.5/10