Keep pushing on

gilmore

Tue 9/2/10
6.5 miles @ 7:31 pace

gilmore

Wed 10/2/10
9.3 miles @ 8:09 pace

gilmore

Thur 11/2/10
8 miles @ 7:30 pace. Included 6 * 0.5 miles @ 3.10, 3.21 (uphill), 3.06, 3.10, 3.15, 3.02 (downhill).

Fri 12/2/10
Rest

steoc

Wow great time for the Mallow 10 mile,,, Well done.

gilmore

Thanks Steoc.

Fri 12/2/10
Rest

Sat 13/2/10
20 miles @ 8:07 pace. First 12 @ 8:33 pace, last 8 @ 7:26 pace.

Sun 14/2/10
Rest

tisnotover

nice 20mile run there, good stuff!

gilmore

Mon 15/2/10
8 miles @ 7:48 pace

gilmore

Tue 16/2/10
6.7 miles @ 7:12 pace

Wed 17/2/10
7 miles @ 8:03 pace

No running thur & fri.

gilmore

Sun 22/02/10
20 miles, first 12 @ 8:37 pace, last 8 @ 7:49.
Had planned on doing the last 8 @ 7:30 pace but the legs just didn't have it in them. Struggled pretty much the whole way round but was very happy to get the 20 done in the end. Not the best week for me.

gilmore

Mon 23/02/10
4 miles @ 8:25 pace

gilmore

Tue 23/02/10
Rest

Wed 24/02/10
10 miles @ 7:22 pace

kennyb3

you ve come a long way since your first post with that pace. what weight are you down to now? your a shoe in for under 4 hrs now

gilmore

kennyb3 wrote: »

you ve come a long way since your first post with that pace. what weight are you down to now? your a shoe in for under 4 hrs now

I'm at 183 lbs, lowest weight since i was a teenager (32 now). I hope i havn't lost too much too soon, the wife thinks i have, although she didn't want me to lose any weight at all.

gilmore

Thur 25/2/10
6.2 miles @ 8:05 pace

gilmore

Fri 26/2/10
4.4 miles @ 7:47 pace

gilmore

Sat 27/2/10
Rest

Sun 28/2/10
Castleconnell 10k. Finished in 40:26. Happy days, almost a full 5 mins off my pb.

dermCu

Was just reading through your log Gilmore. Thats really good consistency and it shows in how your times are progressing.

Well done on the PB.
40:26 for 10k, that puts you well under 4 hours.

gilmore

Mon 1/3/10
5.4 miles @ 7:45 pace

gilmore

Tue 2/3/10
12 miles @ 7:30 pace. Included 4 * 2 miles @ 6:56, 6:57, 7:05 and 7:02 pace.

gilmore

Wed 3/3/10
Unscheduled rest day. Didn't feel great after yesterdays run (dose of the trots) so gave today a miss.

Thur 4/3/10
9.3 miles @ 7:35 pace. Included 8 * 0.5 miles @ 6:00, 6:01, 6:11, 6:07, 6:13, 6:02, 6:09 and 6:06.

gilmore

Fri 5/3/10
6.5 miles @ 7:23 pace, 156 BPM.

gilmore

Sat 6/3/10
Rest

Sun 7/3/10
20 miles. 1st 12 @ 8:30 pace, last 8 @ 7:44 pace. Overall 8:11 pace, heart rate 154 BPM.

gilmore

Tue 9/3/10
10.6 miles @ 7:22 pace. Included 4 * 2 miles @ 6:51, 7:03, 7:01 and 6:55 pace. Avg heart rate 161 BPM.

gilmore

Wed 10/3/10
5.6 miles @ 8:18 pace, 146 BPM.

gilmore

Thur 11/3/10
7.2 miles @ 7:10 pace, 163 BPM

Fri 12/3/10
5.6 miles @ 8:39, 145 BPM

gilmore

Sat 13/3/10
20 miles @ 8:29 pace. Unlike the last few long runs that i've done where i've picked up the pace over the last few miles i decided to run this one at a nice even slow pace throughout. The difference was huge. I felt really strong at the finish and didn't feel like i'd run 20 miles at all.
I'm going to do this for every second long run from here on in as i think that the fast finish long ones take too much out of me.

gilmore

Wed 17/3/10
12.2 miles @ 7:27 pace, incl. 4*2m @ 6:51, 6:53, 6:50 and 6:52.
Overall heart rate 161 BPM.

gilmore

Mon 22/3/10
13.3 miles @ 7:24 pace, HR 165.

gilmore

Tue 23/3/10
4.5 miles @ 8:39. HR 143.

Wed 24/3/10
11.5 miles @ 7:23 pace. Including 4*2m @ 6:55, 7:01, 6:52 and 6:56 pace. HR 166.

Thur 25/3/10
4.6 miles @ 8:30 pace. HR 146.

gilmore

Fri 26/3/10
9 miles @ 7:20 pace, HR 164

Sun 28/3/10
20 miles @ 8:03 pace, HR 151