5.50miles 39:05mins @ 7:06min/mile @ 153bpm
5.48miles 39:53mins @ 7:17min/mile @ 152bpm
Looking at the plot above my pace was very erratic. I wonder was I really changing pace as often as my Garmin suggests (it didn't feel like I was) or is the plot a function of the error in the Garmin?? Averaging the pace over my mile splits looks much more uniform...
Mile 1 - 7:06 - 143bpm
Mile 2 - 7:16 - 151bpm
Mile 3 - 7:19 - 156bpm
Mile 4 - 7:23 - 152bpm (Sundays Well - uphill)
Mile 5 - 7:50 - 157bpm (Sundays Well - uphill)
Mile 6 - 7:25 - 152bpm
Mile 7 - 7:26 - 156bpm
Mile 8 - 7:24 - 158bpm
Mile 9 - 7:13 - 159bpm
Mile 10 - 7:21 - 158bpm (73:44)
Mile 11 - 7:04 - 160bpm
Mile 12 - 7:01 - 164bpm
Overall 12.19miles in 1:29:10 @ 7:19min/mile average 156bpm.
Despite my heart rate being a couple of bpm higher than some of my previous long runs and despite averaging 7:19min/mile this was an 'easy' run that felt very easy too. I wasn't even out of breath at the end!! I've often felt worse after shorter runs at a similar pace maybe I'm finally developing into a long distance runner!!
Week Total (20/10/08 - 26/10/08) - 4 sessions
29.55miles - 3:35:28 - 7:17min/mile - 156bpm
Tuesday and Wednesdays runs were a washout for weather and work reasons. But, suffering from serious cabin fever, I did manage to get out again on Thursday night. This time for, at bit easier, 6.25miles @ 7:38 pace.
Today, being a bit frustrated with running in the dark, I reverted to regular lunchtime session and I decided to put in a progression (steady to tempo) session. No real plan about the target pace - I just felt like a good burn out!! The distance was 5.65miles and the average pace was 6:45. However that doesn't tell the full story. The mile splits were 7:00, 7:04, 7:09 (uphill), 6:40, 6:27 and 0.65miles @ 5:55 to finish. I finished the run feeling good and surprisingly not out of breath - maybe I should have kept going!! I must say though that over the first 3 miles my legs felt a bit heavy - I probably need to get back running more regularly..
BTW still no progress on the new young Bricey - He/She seems to be happy to stay put for the time being (much to Pamela's dismay!!). The waiting continues....
Best of luck to all those running in Dublin this weekend (Thomas, Richard etc). May the force be with you and may you get the just rewards from all the hard effort you've put in. If the weather is favourable PR's should be on the cards. Good luck.
My running so far this week comprised:
5.46miles - 40:25 - 7:24min/mile (avg 157bpm)
6.25miles - 47:43 - 7:38min/mile (avg 156bpm)
5.65miles - 38:10 - 6:45min/mile (avg 162bpm)
Earlier today I finally got around to uploading the data from my Garmin for last Sunday's race. The picture is clear. Surprising from mile 8 onwards I was starting to feel the pace and slowing. The slowing pace may also have been as a result of the 'hills' on the course which started after the 7 mile mark. This was a surprise to me because after the race I had thought that it was from mile-10 onwards that it all fell apart.
I was talking to a fellow runner at the start line and we were warning each other about the dangers associated with the downhill start (approx 1.5miles). Unfortunately I was carried away with the occasion and I didn't take my own advice!!!
These are the splits which speak for themselves - my target pace was 6:29 - I really stuck to that plan!! I've also put in my recent Cork Half Marathon splits for comparison in brackets. Just goes to show that regardless of whether you start slowly and pick up the pace or run fast from the off the end result will be the same!!
Mile 1 6:14(6:54) - 158 bpm
Mile 2 6:07(6:43) - 171 bpm
Mile 3 6:09(6:41) - 175 bpm
Mile 4 6:22(6:42) - 178 bpm
Mile 5 6:33(6:50) - 181 bpm
Mile 6 6:21(7:05) - 181 bpm
Mile 7 6:28(6:35) - 181 bpm
Mile 8 6:31(6:19) - 181 bpm
Mile 9 6:55(6:23) - 182 bpm
Mile 10 6:53(6:20) - 182 bpm
Mile 11 7:20(6:28) - 183 bpm
Spot the trend!!
I was the 8th Irishman home, 370th male finisher and 65th in the M35 category.
BTW the most important statistic is that I was only beaten by one man in fancy dress and he was dressed as Batman - so that's OK!!
This week will essentially be a recovery week with alot of rest days and some 5 to 7 miles runs. There won't be much to report so I'll leave any posts until the end of the week...