Monday 17th June - Week 4 Day 1
Plan: Rest Day
Actual: Rest Day
Tuesday 18th June - Week 4 Day 2
Plan: 13K w/10x100M strides
Actual: Club Session
An absolute belter of an evening on Tuesday and down to the College for our weekly speed session.
3.87K warm up including stretches and a couple of laps of bends easy/straights hard.
Gary told us he was taking it handy on us as a lot of people were racing Dunshaughlin at the weekend. The session consisted of 2 sets of (1x1000,2 min rec,1x800, 2 min rec,1x600) w/4 min between sets. These were to be done at 10K pace as opposed to 5K pace as normal.
Splits were (4:21,3:25,2:27,4:22,3:26,2:22)
Happy with how this went and felt controlled enough throughout, except for an eyeballs out sprint with Rosemary for the last 50M of the last rep :-)
2.66K w/d to bring it up to 12K for the session in total.
Wednesday 19th June - Week 4 Day 3
Plan: 8K Recovery
Actual: 16.4K
Avg Pace: 5:40
Avg HR: 127??
Moved this run forward a day as time was going to be tight on Thursday with stuff on. Met with Brian Moore at the college and headed off through Stamullen around by Silverstream out onto the main road near Applegreen and then down the back road onto the beach and eventually back up to the College via the Delvin road. Quite hilly route but we took it handy enough after the session the night before. Legs were tired by the end but great to get the run done. HR reading very low again. Must keep an eye on it for my next run to see is there a fault.
Thursday 20th June - Week 4 Day 4
Plan: 16K General Aerobic
Actual: Rest
Friday 21st June - Week 4 Day 5
Plan: Rest
Actual: 6.4K
Avg Pace: 5:52
Avg HR: 133
Just a couple of loops around Gormanston at recovery pace. I managed to leave this late enough to coincide with the rain starting. Nothing exciting to report apart from that.
Saturday 22nd June - Week 4 Day 6
Plan: 6K Recovery
Actual: 8K incl Malahide Parkrun
5K in 21:48
Avg Pace: 4:21
Avg HR: 145
Headed to Malahide on Sat morning to do the Parkrun for another bit of speed work and to compensate a bit for missing Dunshaughlin. Did about a 2K warm up and was feeling a bit heavy legged and tired. Headed to the start and as usual started fairly promptly. Started a bit too far back and got boxed in a bit for the first few 100 metres, eventually opened up and started passing people gradually.Felt I was running pretty controlled without being flat out. Continued to work my way past people and bridge gaps to groups in front as we completed the first loop. It was now well spread out and just a couple more people to target in front. Was keeping a bit of an eye on the pace and it seemed fine but once you get under the tree cover it seems to drop automatically so didn't bother looking at it. After around 3K there was now a gap of around 50 metres in front of me so I just kept running along at the same steady effort. Came out of the woods with about a K to go and the legs were definitely feeling it now. Got passed by a couple of lads with about 500M to go but kept them in range heading up the last hill and passed them out them with a sprint to the line. Happy enough with the time for not running flat out. Finished 43rd overall.
Sunday 23rd June - Week 4 Day 7
Plan: 24K Long Run
Actual: 24.2K
Avg Pace: 5:40
Tried to muster up some company for this one but most of the usual crew were quite rightly resting up after super races in Dunshaughlin. Decided to head over to Skerries for a change and head off up Flemington lane and across the ring road in Balbriggan. Legs knew there had been a race the day before and I just let them dictate the pace. Noticed on the way over the wind seemed to be picking up all the time and I would have a fight on my hands on the way back. Around Barnageera I started to see the odd cyclist and I copped then that the Skerries Triathlon was on so as I was heading into Skerries there were plenty coming the opposite direction. Reached my turnaround point which also happened to be the transition area so stopped to get some water and have a quick look at what was going on before setting off back where I came from. As got back outside Skerries it was like running in a wind tunnel the whole way home. Pace dropped off slightly but not too much which was good as it felt like walking pace in spots. Around the 20K point I got my first official attack from a Seagull of the year so stopped again and had to take a slight detour again. Nice couple of hills to finish and eventually when I turned for home at the top of Flemington lane the wind was in my favour again. Another long run ticked off and legs felt fine afterwards.
67K for the week which climbs to 72K this week before a step back week. Long run goes up to 26K this week with 16K at Marathon pace so that will be a toughie for sure. The session in the plan this week is 14K w/8K at Half marathon pace. Not sure yet whether to do this or the club session. Might be no harm to do a more endurance based session?
In other news I applied to be a pacer for the Dublin Marathon and was thrilled to be accepted. The pace bands this year will be at 10 minute intervals and I will be hopefully be pacing the 5 hour group. Looking forward to it but also nervous at the same time. No time to worry about that for the moment though.
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