The clock is running.....

rigal

Thursday 21.01.2010

Core work: 15 mins

Run: Dist: 4.0 miles total time: 35:05 avg. pace: 8:46 Avg. HR: 157

& foam rolling/ stretching

Ran from Stepaside to KiltIernan and back.
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Saturday 23.01.2010

Run: Dist: 3.0 miles total time: 27:25 avg. pace: 9:08 Avg. HR: 145

& foam rolling/ stretching

Ran the Stepaside loop with a mate who ran Amsterdam with me. He's ahd a few injury problems and it was his first run since the marathon :eek:... Good to have a bit of company and lovely crisp night for a run..

Krusty_Clown

Good consistency there Rigal. Have you tried running those hills around Ticknock/Taylors Lane? Been meaning to give them a go at some stage. Have you decided on a marathon yet? Heartily endorse Berlin, if you can wait till September.

rigal

Krusty_Clown wrote: »

Good consistency there Rigal. Have you tried running those hills around Ticknock/Taylors Lane? Been meaning to give them a go at some stage. Have you decided on a marathon yet? Heartily endorse Berlin, if you can wait till September.

Thanks Krusty. I'm getting there slowly but surely..I haven't been near a proper hill since November as I'm trying to manage the ITBS and it does seem to flare up when I hit the hills. I do miss them though in a sadistic kind of way ...

I've signed up for Edinburgh again so hope to be ready for the 12 week P&D plan by the end of next month.

Berlin looks like a cracking marathon (enjoyed your race report) although after my scorching in Edinburgh last May I would worry about the heat factor. All going well I'll do Dublin and the OH advocates that as it's cheap and cheerful and we're getting married next Christmas so the sheckles must be saved..;)

rigal

Sunday 24.01.2010

Run: Dist: 5.0 miles total time: 43:45 avg. pace: 8:43 Avg. HR: 159

& foam rolling/ stretching

Nice day for run. Had planned to 8/9 miles but was carrying a bit of a hangover so just did the 5. I'll get a longer run in during the week hopefully.

rigal

Monday 01.02.2010

Run: Dist: c.3.0 miles - didn't bother with the watch, nice easy run...

& foam rolling/ stretching

This was my first run in a week so it was good to get out again. I was pretty busy in work last week and then I was away on a 3 day stag and just got back last night.

rigal

Saturday 06.02.2010

Easy Run: Dist: 4.34 miles total time: 39:32 avg. pace: 9:06

Core work: 15 mins & Stretching & Foam rolling

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Sunday 07.02.2010

Easy Run: Dist: 2.89 miles total time: 25:26 avg. pace: 8:48

& Foam rolling

rigal

Monday 08.02.2010

AM - Core work - 20 mins

PM - Run: Dist: 2.0miles Went to UCD Track to do some speedwork. Got onto the track and realised the watch was dead. After a warm up with teh OH I did 3 x 400s with 200m recovery at roughly 5k pace. I am working hard on technique and eliminating heal strike at the moment. Think this, and lack of fitness, contributed to shin splints in my left leg during the third 400m so called it a day after that. Enjoyable session though.

& Foam rolling/ tennis ball

rigal

Tuesday 09.02.2010

Easy Run: Dist: 4.01miles total time: 35:16 avg. pace: 8:48

& stretching/foam rolling.

rigal

Wednesday 10.02.2010

Test Run: Dist: 2.05miles total time: 16:02 avg. pace: 7:48

& stretching/foam rolling.

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Got me a pair of asics hyperspeed 3s in Elverys today (only €45!) so couldn't resist taking them for a short spin. Two easy miles with a few sprints thrown in. Nice shoes but lots of work to do on my stride if I want to race in them..

I've decided not to run Cupids dash on Saturday, or Omagh 1/2 in March or Edinburgh Marathon. My legs won't be ready for any of those races and I'll just end up disappointed and frustrated with my times.

I've had a bit of time recently to work out exactly what my goals are or 2010:

1. Train for and finish a cycling race of at least 100kms before the year is out (currently considering Tour De Cure in May and the WW100 in June)..

2. Run a sub 3:15 DCM..

So the loose plan is to work on my running technique over the coming months,learning to run faster and more efficiently, and then get back into doing serious mileage over the summer. I'll compliment my running with a couple of cycles a week.

I plan to run the Paddys Day 5k and take it from there. I'm going to have another go at cycling shortly and am heading to Irishfit in a few weeks to get the bike set-up correctly.

showry

I did the 200km Tour De Cure last year Rigal and enjoyed it in a perverse kind of way (the last 80km or so into a strong headwind). They've changed the routes this year but should be a good day out. If you're willing to travel you should really think about the Ring of Kerry, the best one out there IMO.

kennyb3

Good to hear you more positive rigal. how is the ITBS and how were the 2 faster miles last night?

rigal

kennyb3 wrote: »

Good to hear you more positive rigal. how is the ITBS and how were the 2 faster miles last night?

Thanks kennyb. I was really just getting out to try the new shoes last night. I'm going to start speedwork sessions next week.

I'm managing the ITBS at the moment... got some good tips from the T man... cheers for the suggestion a few weeks back..

kennyb3

no worries dude, your welcome.good to see you back.

rigal

Thursday 11.02.2010

Medium Run: Dist: 8.61miles total time: 1:10:51 avg. pace: 8:13

& stretching/tb/foam rolling.

Good run tonight - perfect conditions out there. Had the "Born to Run" audiobook on the ipod (recommended..) and was working on my stride the whole time. Calves are a little tight from trying to run less with the quads and more with the hamstrings but am making decent progress.

Must get a good core workout in soon. Also plan to go for an easy cycle on Saturday morning and possibly a short run on Sunday to round off a decent week of base training.

rigal

Saturday 13.02.2010

Cycle: Dist: 18.96 miles total time: 1:03:58 avg. speed: 17.8 mph /28.6 km/hr

First cycle of 2010. Drove to Kilmacanogue and cycled from there down the N11 to Coyne's Cross and back again. Decent route for getting back into the swing of things - smooth surface, rolling hills and plenty of room on the hard shoulder . Really enjoyed the session and looking forward to getting more miles in over the next few months. Will wear my overshoes the next time as my toes were like ice cubes by the end of the cycle..

rigal

Monday 15.02.2010

Core work: 20 mins

Tempo Run: Dist: 4.26 miles total time: 31:26 avg. pace: 7:23

& stretching/foam rolling.

1 mile warm up + 3 miles tempo (avg. pace: 6:56) + 1/4 mile warm down.

Made the mistake of wearing the racing flats tonight - legs just aren't ready for them and calves were in bits after the tempo miles. Happy with the performance though, first bit of faster running this year. Hope to get out again tomorrow night, calves permitting, as can't run Wednesday.

rigal

Tuesday 16.02.2010

Core work: 20 mins (1 set)

& stretching/foam rolling.

rigal

Thursday 18.02.2010

Core work: 20 mins

Easy Run: Dist: 4.03 miles total time: 35:21 avg. pace: 8:46

& stretching/foam rolling.

Up home for a few days with the OH to sort out wedding stuff. Fortunately she's doing most of the sorting... Anyway beautiful run this morning around the grounds of Gransha hospital and forest. I timed it well as the freezing fog was lifting and the winter sun was breaking through.

I was running on grass all the way, something I need to do more of, and the legs were glad of it. The calves are still a bit tight after Monday's muppet exploits but hope to get out again in the morning with a mate for a longer run legs permitting.

Left the bike in Dublin which I'm half regretting although probably better off waiting until I get the setup checked out before I plan any proper cycles.

rigal

Saturday 20.02.2010

Core work: 20 mins

Run: Dist: 6.1 miles total time: 48:45 avg. pace: 7:59

& stretching/foam rolling.

Skipped yesterday's run as friend couldn't make it and I ended up heading out for a few sociables on Thursday night so was nursing a hangover anyways.

Today's morning run was a cracker. Headed out to Inch Wildfowl reserve and ran a 6 mile loop via Burt Church. Running condtions don't get much better than this: 1 degrees celsius with no wind and plenty of bright winter sunshine. The roads/trails were a little icey but nothing too dangerous.

Bought a new long sleeve adidas running top in JJB yesterday and it felt much lighter than wearing the usual running jacket. 8 mins pace felt very comfortable which I guess is a good sign. Aerobically I felt I could have gone a lot further but the itb bands were a bit tight after 5 miles so took the sensible option and finished after 6.

rigal

Sunday 21.02.2010

Easy Run w/ strides (5) : Dist: 3.40 miles total time: 28:52 avg. pace: 8:30

Nice easy run this morning on the grass around Gransha.

rigal

Monday 22.02.2010

Core work: 20 mins

Run : Dist: 5.13 miles total time: 42:56 avg. pace: 8:22

Ran a 5 mile loop via Glenamuck Road. I was a bit tired from the outset and felt like I was running faster than I actually was. I reckon hunger and general tiredness was the cause. The hill on Glenamuck Road wasn't too bad though considering it's the first decent incline I've been on in a while.

Must get myself another audiobook as "Born to run" is finito. It's a good listen (read?) I have to say..

& stretching/foam rolling.

Killerz

Tough decisions made there re Omagh Half and Edinburgh full and Cupids Dash, rigal. Theres always the temptation just to go for it, but its almost harder to not run in the end.

Still getting a lot of decent runs in there tho - keep up the hard work. I'm glad you've decided to do the DCM - I'm a bit biased in that it counts for 2 of the 3 marathons I've done, but I think you'll enjoy it (decent course, usually decent weather, close to home), and it gives you a bit of time from now to prepare.

I am also reading Born to Run (the book version), altho very early into it now - a gift from Mrs Killerz this Christmas (she knows me too well!).

rigal

Wednesday 24.02.2010

Core work: 20 mins

Track Session (10 x 400m), Run : Dist: 5.65 miles total time: 44:59 avg. pace: 7:57

Went down to UCD track for this one. First proper track session for quite a while -

1 mile warm up followed by 10 x400m with 65-75 secs recoveries in between.. Aimed to run the 400ms at approx. 5k pace (1:36). Splits:

1:35 / 1:32 / 1:36 /1:40 / 1:37 /1:37 / 1:33 / 1:30 / 1:32 /1:31

Wore the racing flats and the calves were sore after just three reps but actually loosed out for the last few thankfully. Enjoyable session, track was a busy which was a good thing as watching others suffer along with me kept me going..

& stretching/foam rolling/tennis ball...

rigal

Thursday 25.02.2010

Core work: 20 mins

Turbo: 20 mins

Trying to get gradually back into the swing of things cycling wise so this was just an easy session spinning on a low gear in front of the telly. The lads I'm doing the tour de cure with in May are all training away so I need to get into the training pronto..

& stretching/foam rolling/tennis ball.

rigal

Friday 26.02.2010

Core work: 15 mins

Run : Dist: 5.14 miles total time: 41:09 avg. pace: 8:00

Ran the 5 mile loop via Glenamuck Road. I must have had that Friday feeling as I had to slow myself down a few times before I got to Glenamuck Road. Once I got to the bottom of the hill I decided to run up at < 8mins pace. This was actually easier than expected, result: 0.86 miles @ 7:31 pace, so happy days there.

Undid all my good work with a dominoes and several beers but what can you do. I won't get a chance to train today so plan to get a cycle or longer run in tomorrow morning.

& foam rolling.

rigal

Sunday 28.02.2010

Core work: 10 mins

Run : Dist: 8.70 miles total time: 1:10:14 avg. pace: 8:04

& stretching/foam rolling/tb.

Ran from Stepaside to Foxrock and back via the racecourse, lovely day for a run. Sun shining and a nice cool breeze blowing. Had a few niggles in the left hip/thigh area so had stop for a stretch after 6 miles which helped.. Will try to get a 10mile+ run in next weekend all going well.

rigal

Monday 01.03.2010

Core work: 10 mins

Run : Dist: 3.07 miles total time: 27:52 avg. pace: 9:05

& stretching/foam rolling.

Wanted to do a few easy miles on grass tonight so drove to Kilternan soccer pitches but there was training on so decided to hit Shanganagh Park instead. It was pitch dark in there but managed to plod for 3 miles around the soccer pitches while listening to Lance Armstrong's "every second counts.." on the ipod. I've never been much of Lance fan but I'm enjoying the book. Thighs were a little sore tonight so not sure if I'll do my planned track session tomorrow night.

rigal

Tuesday 02.03.2010

Speed workout - Dist: 4.81 Miles, time: 37:28 avg. pace: 7:47

Followed gmurran's 5k speed session

(see link: http://www.boards.ie/vbulletin/showt...p?t=2055722011 )

Target 5k race time is 19:30 mins so target pace is 3:54 mins/km

Went to UCD track for this -

1.6km warm up

1km - 3:53
400m easy
1km - 3:51
400m easy
1km- 3:55
400m easy
800m- 3:03 /3:51 pace

The first two 1km intervals were comfortable but really started to feel the pace mid-way through the third. I managed to hang on and complete the 800 as well although my stride was getting a little scrappy. Good session.

rigal

Wednesday 03.03.2010

Core work: 20 mins

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Thursday 04.03.2010

Run : Dist: 6.19 miles total time: 51:39 avg. pace: 8:20

& stretching/foam rolling.

Ran the Glenamuck loop and tagged on an extra mile by running through Kilternan and back. It was cold out there and the legs never really got warmed up. Decent run though and I'm happy to be incorporating hills back into my runs again.

rigal

Sunday 07.03.2010

Run : Dist: 6.11 miles total time: 51:07 avg. pace: 8:22

& stretching/foam rolling.

Ran more or less the same route as Thursday night. Cracking day for a run.