coming back after nearly a year out !!!

thirstywork

I have no set time as of yet.I have only ran two 10k's in my life(1st and 3rd place):)
I will see how training goes over the next 6 weeks and then set a goal time.
I will probably do a 5k time trail in a few weeks which will also give a good indication.

thirstywork

10miles 7.12 pace.felt good,not as tired as last few days.
hill session tommorow and long run Sunday await me.
tough last few days but things going in the right direction.
was nice to:D splash in a few puddles

thirstywork

did 8 x 1min repeats up a steep hil with a 45second recovery.
Effort was about 80-85%
felt terrible warming up but not so bad doing the reps.
total mileage today 12miles.

thirstywork

perfect day for running today but felt like crap from the start.decided to listen to my body and just jog at 7.50 pace.did 15miles and some stretching after,hip area tight from hills yesterday.
total miles for the week around 67:D

shels4ever

thirstywork wrote: »

perfect day for running today but felt like crap from the start.decided to listen to my body and just jog at 7.50 pace.did 15miles and some stretching after,hip area tight from hills yesterday.
total miles for the week around 67:D

Nice weeks training, lots of miles in the legs already, hows the body holding up?

thirstywork

Body holding up really well,my mileage might come down a touch as im adding more quality to my training.
Last 4 days been tough but i think i am challenging my body without over doing it.
I have a massage arranged for next week.
how has your training been Shels4ever?

shels4ever

thirstywork wrote: »

Body holding up really well,my mileage might come down a touch as im adding more quality to my training.
Last 4 days been tough but i think i am challenging my body without over doing it.
I have a massage arranged for next week.
how has your training been Shels4ever?

been sick in bed for the last 3 days but feeling a lot better today, runners are in the car now and i'm going out for an easy 5 miles now. Not going to do too much the next 2 week ,

thirstywork

rest day today although work was hectic.
massage this thursday after my session:D

cfitz

Good to see things seem to be going very well for you. Will you be doing many double days over the next few weeks?

thirstywork

haha just gettin ur message fitzy.rab a double today.25mins am very slow,felt like a stuffed pig.
ran 8miles 53.05 6.38 miles average heart rate 154.
felt so smooth and realaxed,prob the stress relief of leaving work.
session in the morning is 6mins 9mins 6mins and 9mins @ heart rate 165-170bpm.massage thursday and easy till saturdays hill session.
total today 11miles

thirstywork

today i ran 9miles
session was 6mins @ 5.41pace 9mins @ 5.44pace 6mins @ 5.44 pace and 9mins at 5.41 pace
heart rate was a little higher than i wanted....
massage tommorow evening and day off work.happy out !!!

cfitz

thirstywork wrote: »

today i ran 9miles
session was 6mins @ 5.41pace 9mins @ 5.44pace 6mins @ 5.44 pace and 9mins at 5.41 pace
heart rate was a little higher than i wanted....
massage tommorow evening and day off work.happy out !!!

Just wondering, how did you pick those paces? Looks like a tough session.

thirstywork

at the moment 5.40-50 pac seems to be in or around my treshold pace.
did 9miles tonight in 67mins.sports massage earlier went well,therapist suprised how well my legs where since its over a year since i got a rub.
whens next race fitz?

cfitz

thirstywork wrote: »

at the moment 5.40-50 pac seems to be in or around my treshold pace.
did 9miles tonight in 67mins.sports massage earlier went well,therapist suprised how well my legs where since its over a year since i got a rub.
whens next race fitz?

A year?! Are you going to get them more often this year? I never got one at all til I was about 22 but I get them fairly regularly now. Doing a 1k time-trial next Friday. Next race is probably the National Relays/AAI Games 3000m.

thirstywork

A year because i wasnt running so didnt need them.heading for a run now.lovely evening.

thirstywork

8.5 miles tonight at 6.50 pace.legs like lead first 2 miles but got into the run as it went on.
session tommorow should be good!!:rolleyes:

thirstywork

saturday:10 x 70seconds up hills with 60seconds recovery-total 11miles.
Sunday:13mile run at 6.45 pace.
total for the week:62miles

thirstywork

steady 10miles tonight at 6.45 pace.average bpm 153
felt tired.

thirstywork

90mins 13miles tonight.lovely evening for the run and had some company for a change.
weekly total :23miles

thirstywork

1hour 51seconds for 8mile run this morning.enjoyed running in the rain and had some company so run flew past.
session tommorow but unsure what sort of shift i have in work so will be hell if i have to do 3 x 10mins in the morning.
week so far:32miles

thirstywork

ran a 2mile warm up
10mins x 3 with a 2min recovery.
ran on a nice flat area of the park.
heart rate was between 168-175
Think my average per 10min rep was 1.7miles
legs felt great and no niggles.
I was really looking forward to a race soon but right now im not sure.
Fitness improving steady.
Im going to do the Wicklow relay in June !!!
10k race in July !!!
total miles today:11miles

thirstywork

ran for about half mile and my garmin wasnt working so stopped and did some tstretching and sorted the watch out.
did 10miles at 7.10 pace.then after the 10miles ran a mile at a hard sustained effort in 5.19,jogged half mile.
total miles:12miles

thirstywork

2mile warm up 6.50 pace
ran 2min efforts up a steep hill with a 90second recovery.
3mile cool down.
felt very flat and heart rate was 172-181 for most.
total miles:11

thirstywork

14miles today at 7.20 pace.body very tired.
weeks mileage was 80miles

thirstywork

Mon:REST DAY
Tue:9miles easy with big backpack on(shoulders so tight now)
ran late at 10pm after work.

Wed:ran hell fire race tonight,just made it on time for the race,6min warm up and ran pretty well.wore the wrong shoes and kept loosing time on the downhills but managed to win.
Body feels good and going to race three rock next.
been 2nd in this race twice so 3rd time lucky !!!

Woddle

Congrats on the win, your comeback is well and truly in full swing
Will you run 3Rock next week?

cfitz

Well done on the win. That's a good start!

thirstywork

adamstown 8k,then wicklow relay and 10k on the roads in july.

thirstywork

thur;9am 5.5mile run 10pm 6.5mile run
legs tender from race
session saturday and long run sunday.
Plan to get four more sessions in before next race.

donothoponpop

Congrats on your win! What leg are you doing in the relay?

thirstywork

Im down for leg one,should be a good team as Brian Mcmahon on second leg:D
hopefully improve my fitness a good bit between now and WR.
Are you doing the WR?

shels4ever

Seem to be going really well now, well done on the race win. Do you take any easy weeks in your training plan or just play it by ear and listen to the body? Just wondering as i'm doing up a plan for my next few months.

thirstywork

I think its important to plan,I just put together a 4 week plan so i don't
get carried away.You have to be flexible to change around it a little.
I will probably have a down week soon.You are right though,listening to the body helps.
Today my calfs are in ribbons and i had planned a double but just gona run easy later.

donothoponpop

thirstywork wrote: »

Im down for leg one,should be a good team as Brian Mcmahon on second leg:D
hopefully improve my fitness a good bit between now and WR.
Are you doing the WR?

Yeah, we're organizing a Boards team, looking forward to it. We're no slouches, but you'll be showered and well-rested by the time we finish, with team mates like that! Good luck!

thirstywork

saturdays session was so tough
I did as follows 500m/800m/500m 3min rest 500m x 3 3mins rest 500m 800m 500m and same rest then 500m x 2
did an evening run of 4miles
sunday ran 14miles at 6.55 pace
Monday was 4 miles easy
today im doing 8miles easy and debating a race or session tmrw.

thirstywork

8.5miles at 7.20 pace.legs felt flat,ran with backpack and just felt tired.
going to see how body feels tommorow before racing.

thirstywork

well i made it to ticknock just about tonight with a nice 4mile warm up.race went really well and was an improvment on last week considering i finished 3rd.Barry Minnock won easy enough after the leader at the time Brian Mcmahon took a wrong turn.Peter o farrell ran another good race to take second.
Did a 20min cool down.

cfitz

Do you run with a backpack coz you need to bring stuff with you or is it by choice?

thirstywork

I have to use backpack as i have to bring lunch and other things to and from work....
John Treacy used to and he ran with abit of a hunchback:D

TheRoadRunner

thirstywork wrote: »

well i made it to ticknock just about tonight with a nice 4mile warm up.race went really well and was an improvment on last week considering i finished 3rd.Barry Minnock won easy enough after the leader at the time Brian Mcmahon took a wrong turn.Peter o farrell ran another good race to take second.
Did a 20min cool down.

well done on another good run. In was driving by Dundrum yesterday and think I seen you jogging on your way to the race.

thirstywork

probably was me,dressin black with cap and red backpack?
small world....

thirstywork

late run tonight,ran 9miles-first 5 at 7min pace and next 3 at 6.30 and last at 7min.total 9miles.quads sore from race but otherwise felt good.
plan on doubling up tommorow and mile repeats saturday.

thirstywork

5miles 8mile pace friday,legs felt so bad.
saturday 9mile run on the roads at 7.10 pace,legs felt a little better.
intersting to see how i feel on my long run today:(

thirstywork

Atlast my body responded today.ran 15miles at 6.50 pace.first few miles where at 7.30 and gradually got quicker and last couple of miles where at 6.15 pace.
Dont plan on racing for a few weeks now and get back to some good sessions and plenty of miles.:D

thirstywork

ran 8.5 miles at 7.52 pace.felt ok but just seem to be running same pace,been a while since i did a sessionw ith races ect and work is getting busier so im gona fit in session wed evening.

thirstywork

ran at 9pm,7miles at 7.20 pace.run was boring and felt very tired.

thirstywork

took wed off and chilled out for a change.
todays session was planned to be 5 x 1k and 10hill reps after.
I ran the first 1k in 3.12 and the second against the wind in 3.17
the 3rd was up a slight hill at the end and i was pushing it hard,
i finished and went to look at my watch and i just blacked out.
I tried to get to my knees but couldnt,feeling helpless i heard someone say ;;are you alright mate''???
I had just started to come around but felt very light headed.
fair play to this guy as he gave my some coca cola and thsi seemed to help.
Suppose being a stupid runner i wanted to finish my session
did the next 2 1k reps in 3.22 and 3.12.gave the hills a miss and a 3.5 cool down.
some easy running over the next few days.

cfitz

thirstywork wrote: »

took wed off and chilled out for a change.
todays session was planned to be 5 x 1k and 10hill reps after.
I ran the first 1k in 3.12 and the second against the wind in 3.17
the 3rd was up a slight hill at the end and i was pushing it hard,
i finished and went to look at my watch and i just blacked out.
I tried to get to my knees but couldnt,feeling helpless i heard someone say ;;are you alright mate''???
I had just started to come around but felt very light headed.
fair play to this guy as he gave my some coca cola and thsi seemed to help.
Suppose being a stupid runner i wanted to finish my session
did the next 2 1k reps in 3.22 and 3.12.gave the hills a miss and a 3.5 cool down.
some easy running over the next few days.

Can't believe you continued with the session! Not sure it was a sane thing to do though...

kennyb3

thirstywork wrote: »

took wed off and chilled out for a change.
todays session was planned to be 5 x 1k and 10hill reps after.
I ran the first 1k in 3.12 and the second against the wind in 3.17
the 3rd was up a slight hill at the end and i was pushing it hard,
i finished and went to look at my watch and i just blacked out.
I tried to get to my knees but couldnt,feeling helpless i heard someone say ;;are you alright mate''???
I had just started to come around but felt very light headed.
fair play to this guy as he gave my some coca cola and thsi seemed to help.
Suppose being a stupid runner i wanted to finish my session
did the next 2 1k reps in 3.22 and 3.12.gave the hills a miss and a 3.5 cool down.
some easy running over the next few days.

mad to finish the session. hope your okay you nutter!!

thirstywork

Was silly alright now i look back at it.I got a bad gash to my head 3 weeks ago and got staples in my head so maybe im not fully recovered.
the guy who gave me the bottle of coke was sound,he said runners are mad haha.its true...