Right, Left, Right, Left, Repeat

BrokenMan

Nice group run today. Steady pace increased each mile. few nice hills in the route as well. Not one that I had done beofre but will certainly add it to the schedule. Enjoyable all round.

Distance: 5.92
Pace: 8:27
Weather: Light drizzle
General Feeling : good

Weekly Total
Miles : 20.22
Runs : 5

Monthly Total
Miles : 84.61
Runs : 18

BrokenMan

Really nice finish to an excellently run series. Wasn't feeling my best at the start, had been in the bog most of Sunday at the turf so the old legs were not great. Meant I missed my Sunday run again as well. Reckoned I would have a cut at it anyway since it was the last one. Took off at a nice pace down the grass and got into a good rythm early on, didn't get bunched up or slowed at any of the early turns so no compaints on that front. The varying underfoot conditions were a little strange but for the first 3K didnt seem to really make any difference. I hit 2.5K bang on 10:30 feeling pretty good. Started to come a little undone from around 3K but not as bad as other weeks. Found the loose surface on the last hill a bit tough. Onto the pitch for the last couple of hundred and had enough left for a kick to the line, managed to pass a few in the last 100 which made a nice change from last weeks.

All in all got to be happy with it, best place finish of the series and my second best time.

Looking forward to a break from racing now for a few weeks at least though.

Did a mile warm down at the end for a change as well.

Distance: 3.1
Pace: 7:18
Weather: Bright and clear
General Feeling : Great

Weekly Total
Miles : 3.1
Runs : 1

Monthly Total
Miles : 3.1
Runs : 1

Rocky_Dennis

Hi Brokenman, was just reading through some of ur posts, impressive, well done. What i wanna ask is, i wanna get fit by running a few times a week but dunno where to start. I would be very unfit at the moment, what distance would u recommend i start on? Should i be running 1mile or 2miles to start with? Thanks.

BrokenMan

Andrew I would be far from an expert but a very highly regarded programme for people just starting out is the Couch to 5K
http://www.coolrunning.com/engine/2/2_3/181.shtml

Didnt use it myself so cant comment personally but it certainly has had a lot of good press even within folks on here.

Most important thing to remember is not to try and rush into it, small gradual improvements will get you to any goal you set for yourself.

The main ART page is an excellent place to post any queries you have. Some of the folks on here have real experience to call on and are always more than willing to help out someone with advice.

NewDirection

40% of your algorithm is redundant.

Rocky_Dennis

Cheers, appreciate it

BrokenMan

Nice 4 mile run at lunch. Didn't pay much attention to the watch just ran at a comfortable pace. Great day for it, even some hardy souls out in the water at Salthill.

Distance: 4
Pace: 8:27
Weather: Sunny and warm
General Feeling : Great

Weekly Total
Miles : 7.1
Runs : 2

Monthly Total
Miles : 7.1
Runs : 2

BrokenMan

Oh yeah, award for random post of the year goes to this one

NewDirection wrote: »

40% of your algorithm is redundant.

BrokenMan

4 uneventful miles today at a steady pace. Legs a little tired but nothing major.

Distance: 4
Pace: 8:30
Weather: Sunny and breezy
General Feeling : Little tired

Weekly Total
Miles : 11.1
Runs : 3

Monthly Total
Miles : 11.1
Runs : 3

BrokenMan

Supposed to be going out for a slow easy run today but I just cant seem to keep my pace as slow as I should. Its a case of check watch, get pace around 9 min mile, check watch 20 seconds later and its gone back up again. Even when I do manage to maintain it for any lenght of time my legs start to act up. Its almost as if my body is refusing to run at the slower pace.

Distance: 3.07
Pace: 8:28
Weather: Sunny and breezy
General Feeling : OK

Weekly Total
Miles : 14.17
Runs : 4

Monthly Total
Miles : 14.17
Runs : 4

BrokenMan

8.25 mile run today. Longest for a few weeks now. Felt good and could actually have gone further without any problems so thats good, doesnt seem to be any major fitness loss. Even managed to keep my pace at a slow speed without too much trouble. Out early as had a day out planned with the family.

DCM schedule starts tomorrow to allow for holidays at the end of th emonth. lookign forward to getting back into something more structured again. Should be easier to keep focused.

Distance: 8.25
Pace: 9:01
Weather: Sunny and breezy
General Feeling : Good

Weekly Total
Miles : 22.42
Runs : 5

Monthly Total
Miles : 22.42
Runs : 5

BrokenMan

Yesterday start of DCM 10 training. Following Hal Higdon Inter II with a few tweaks.

swapped the 3 miler today with yesterday due to work committments today. Nice run, no major problems. May have run it a little quick looking at the average pace. Somethign I will definitely need to keep an eye on.

Distance: 3
Pace: 8:18
Weather: Damp and dreary
General Feeling : Good

Weekly Total
Miles : 3
Runs : 1

Monthly Total
Miles : 25.42
Runs : 6

BrokenMan

5 miles today. Started out fairly easy but picked the pace up for the last couple of miles. Felt a little below par for soem reason. Was travelling all day yesterday so maybe that had something to do with it. Nothing major just a little off form.

Distance: 5
Pace: 8:21
Weather: Raining, breezy
General Feeling : Little off form

Weekly Total
Miles : 8
Runs : 2

Monthly Total
Miles : 30.42
Runs : 7

BrokenMan

An easy day today according to the schedule. 3 miles out in the sunshine after a rough morning at work. What could be better.

Distance: 3
Pace: 8:48
Weather: Sunny, breezy
General Feeling : Ok

Weekly Total
Miles : 11
Runs : 3

Monthly Total
Miles : 33.42
Runs : 8

BrokenMan

Group run today. Woke up last night with a cramp in my leg so was still a bit sore this morning. Eased out once I started though. Was run at a good steady pace and felt pretty good. was down as a PMP run on the schedule but actually worked out a bit faster trying to keep up with the quick guys.

Going to add Max and Avg Heart rate from now on as well. I have no real idea of what my maximun heart rate is but I do know its probably pretty high given the rates I get in training.

Distance: 5.16
Pace: 7:47
Avg HR : 176
Max HR : 188

Weather: cloudy, breezy
General Feeling : grand

Weekly Total
Miles : 16.16
Runs : 4

Monthly Total
Miles : 38.58
Runs : 9

BrokenMan

10 miles today. Started out in beautiful sunshine and ended in pouring rain. got to love the Irish summers Felt pretty good apart from the last mile which was a little tough, uphill and into the wind. finished at the swimmin gpool and met my OH and the kids. Messing about in the water for an hour with the kids was a great way of doing a warm down.

Distance: 10
Pace: 8:52
Avg HR : 161
Max HR : 175

Weather: sunny and showery
General Feeling : good

Weekly Total
Miles : 26.16
Runs : 5

Monthly Total
Miles : 48.58
Runs : 10

BrokenMan

Tuesday.
Easy run today. Felt pretty heavy legged. Hard game of indoor football last night didn't help. Felt very sluggish all the way round. Still ws a nice eveing to be out.

Forgot the HR Monitor as well

Distance: 3
Pace: 8:29
Avg HR : ??
Max HR : ??

Weather: dry and humid
General Feeling : tired

Weekly Total
Miles : 3
Runs : 1

Monthly Total
Miles : 51.58
Runs : 11

BrokenMan

Wednesday.
Still felt a little heavy legged heading out but it passed after a coupl eof miles. Took it fairly handy though. Was very warm even at 8 in the evening.

Distance: 5
Pace: 8:37
Avg HR : 160
Max HR : 169

Weather: dry and humid
General Feeling : bit better

Weekly Total
Miles : 8
Runs : 2

Monthly Total
Miles : 56.58
Runs : 12

BrokenMan

Felt better today but still took it nice and handy. Must try and find a few new routes for my shorter lunchtime runs though.

Interestingly with a shorter run roughly the same speed as last night I had a higher heart rate. Maybe its the heat.

Distance: 3
Pace: 8:35
Avg HR : 164
Max HR : 177

Weather: dry, warm and humid
General Feeling : OK

Weekly Total
Miles : 11
Runs : 3

Monthly Total
Miles : 59.58
Runs : 13

BrokenMan

Good run today. Started out nice and east with a couple of 8:30s then steadily picked up the pace. Finished with a 7:30 still feeling pretty fresh.

Distance: 6.2
Pace: 8:14
Avg HR : 166
Max HR : 186

Weather: dry, sunny, breezy
General Feeling : Good

Weekly Total
Miles : 17.2
Runs : 4

Monthly Total
Miles : 65.78
Runs : 14

BrokenMan

Was hard going to get out the door this morning. But glad I did in the end. Felt tough though with the heat and pretty tired legs from a heavy workload over the weekend. Kept the pace nice and even and just got round. hilly course and will stand to me in the long run.

a good week all round.

Distance: 11
Pace: 8:56
Avg HR : 163
Max HR : 171

Weather: dry, sunny, warm
General Feeling : Good

Weekly Total
Miles : 28.2
Runs : 5

Monthly Total
Miles : 76.78
Runs : 15

BrokenMan

Missed yesterdays run. Was away with work and just didn't get the time.
Today a nice easy 6 miles. Was fairly windy on the outward part though. Still pretty warm. Didnt feel too bad at all.

Distance: 6
Pace: 8:48
Avg HR : 161
Max HR : 172

Weather: dry, cloudy, windy
General Feeling : Good

Weekly Total
Miles : 6
Runs : 1

Monthly Total
Miles : 82.78
Runs : 16

BrokenMan

Catch up from holidays. didnt do a whole lot just enough to keep ticking over. Some beautiful seaside runs though. Forgot to bring the HRM though.

---

June 26th.
Distance: 4
Pace: 8:50

Weekly Total
Miles : 10
Runs : 2

Monthly Total
Miles : 86.78
Runs : 17

---

June 27th.
Distance: 3
Pace: 8:44

Weekly Total
Miles : 13
Runs : 3

Monthly Total
Miles : 89.78
Runs : 18

---

June 28th.
Distance: 3.5
Pace: 8:12

Weekly Total
Miles : 3.5
Runs : 1

Monthly Total
Miles : 92.28
Runs : 19

---

June 30th.
Distance: 4
Pace: 8:34

Weekly Total
Miles : 7.5
Runs : 2

Monthly Total
Miles : 96.28
Runs : 20

---

July 1st.
Distance: 4
Pace: 8:39

Weekly Total
Miles : 11.5
Runs : 3

Monthly Total
Miles : 4
Runs : 1

---

July 3rd.
Distance: 5
Pace: 9:01

Weekly Total
Miles : 16.5
Runs : 4

Monthly Total
Miles : 9
Runs : 2

BrokenMan

Last night 3 miles at a quickish pace. Major difference in weather though from glorious sunshine and 30 degree heat to wind and rain.
Still enjoyed the run and felt pretty good all the way. Forgot the HRM again.

Distance: 3
Pace: 8:07
Avg HR : ?
Max HR : ?

Weather: wet and windy
General Feeling : Good

Weekly Total
Miles : 3
Runs : 1

Monthly Total
Miles : 12
Runs : 3

BrokenMan

Back to the lunch time runs today and my usual routes. Out the prom and back felt today. Going out was very tough strong wind and a coupl eof nasty showers thrown in for good measure. Mush better coming back with the wind behind. Not a bad run al told though.

Distance: 6
Pace: 8:25
Avg HR : 172
Max HR : 181

Weather: wet and windy
General Feeling : Good

Weekly Total
Miles : 9
Runs : 2

Monthly Total
Miles : 18
Runs : 4

BrokenMan

Nice easy run last night in the rain. Was actually very pleasent rain was light and no wind. Took it very easy as a recovery run. Slight niggle in my right hip for the first mile but went completely after that.

Distance: 3
Pace: 8:44
Avg HR : 164
Max HR : 172

Weather: wet
General Feeling : Good

Weekly Total
Miles : 12
Runs : 3

Monthly Total
Miles : 21
Runs : 5

BrokenMan

PMP run at lunch time. Felt able to keep the pace pretty well. Definitely thing the couple of easy weeks on holidays has helped. Feeling a lot stronger than I was before I went. No niggles, hip felt fine.

Distance: 6
Pace: 7:59
Avg HR : 172
Max HR : 184

Weather: overcast but dry.
General Feeling : Great

Weekly Total
Miles : 18
Runs : 4

Monthly Total
Miles : 27
Runs : 6

BrokenMan

Right lesson learnt. Never tempt the running gods by thinking its getting easier. Nightmare long run yesterday. Hip was at me from the start and just couldnt get it to ease out at all for the first 5 miles. Seemed to go then but was back again after a couple of more. Wasn't really painful or anything just a constant niggle every stride. Just really started annoying me. Legs felt heavy as well and just couldn't get into it. Only that I was on a loop and had no choice I would have packed it in.

Of course glad I finished it and I don't think there is any real damage but should probably get it checked if it it still around in a few days. What is it taht a good spell is always followed by a real bad run.

On the plus side I'm now running half marathons as training runs

Distance: 13.1
Pace: 9:05
Avg HR : 159
Max HR : 170

Weather: partly cloudy but warm.
General Feeling : No good

Weekly Total
Miles : 31.1
Runs : 5

Monthly Total
Miles : 40.1
Runs : 7

BrokenMan

OK back to normal again today. Took it fairly handy though but apart from some stiffness in the calfs there didn't seem to be any problems. Hip felt grand thankfully. Guess Sunday was one of those character building days, really glad I stuck at it now.

Distance: 3.02
Pace: 8:43
Avg HR : 160
Max HR : 170

Weather: dull and damp
General Feeling : Fine

Weekly Total
Miles : 3.02
Runs : 1

Monthly Total
Miles : 43.12
Runs : 8

BrokenMan

Good run at lunch. Cant believe I am up to 7 miles midweek already. Hip felt a little stiff at the start but was grand after the first mile. Nice relaxed pace on a new hilly route. Picked the pace up a little for a few miles around the middle.

A first today as well. Got caught our in a thunder shower. An intereting experience to say the least.

Distance: 7
Pace: 8:24
Avg HR : 170
Max HR : 180

Weather: dull and thundery
General Feeling : Fine

Weekly Total
Miles : 10.02
Runs : 2

Monthly Total
Miles : 50.12
Runs : 9