The road to a 1:2X Half Mara.....

kennyb3

shels4ever wrote: »

Thursday 14th Jan

1.5 hours on an exercise bike, this was a pain in the ass.

Friday 1th Jan

1 hour 20 on the bike again...

Not sure how people who cycle manage to fit in training as an easy spin must be 2-3 hours and a long one?

Hill Intervals (the steeper the hill the better) or 4*5 min intervals on the flat. Saves time just lobbing around in no mans land pace wise. Then 3 - 4 hours on a saturday morning and few recovery spins

shels4ever

kennyb3 wrote: »

Hill Intervals (the steeper the hill the better) or 4*5 min intervals on the flat. Saves time just lobbing around in no mans land pace wise. Then 3 - 4 hours on a saturday morning and few recovery spins

Ah yes but a recovery spin would you be out for 1.5 hours or so , Just looking at a recovery run for me would be 40/45 mins but seems that on the bike it would take a lot longer.. Thats jsut based on Kcal used so might do be a good reflection.

shels4ever

Friday 14th PM
2 mile handy jog . Took me loner to get ready to run and then shower then the actual run.

Stretching and foam roller again introduced a few new stretches tonight..Really need to stretch when not injured.

gerard65

shels4ever wrote: »

Thursday 14th Jan

1.5 hours on an exercise bike, this was a pain in the ass.

Try using a saddle next time:eek:
Are you planning to do any BHAA XC races in the near future?

shels4ever

gerard65 wrote: »

Try using a saddle next time:eek:
Are you planning to do any BHAA XC races in the near future?

Yep have a team from teh office so i'll be running them all, mostly will be as tempo runs so not full out for now, just hoping to get in shape for the summer at this point.

gerard65

Cool, I'll catch up with you then.

shels4ever

Sat 15th Jan

1.5 hours on the exercise bike followed by 3 mile jog. legs like Jelly for the first few min. Calf and shin are almost 100%

Sunday 15h Jan
1 hour easy on exercise bike again.

Will get back to propper running this week, but thinking of keeping 3-4 session on the bike per week before work cant do any harm...

shels4ever

Monday 17th Jan
5 slow miles today, knee was sore at the end :eek: .Think if I was a race horse there would be just one option .

shels4ever

Tuesday 18th Jan
Today wasnt a great day, busy in work and didnt eat well Showed up at training starving andjust managed to get around today.

2.5 mile warmup

1X400m
1X600m
1X1000m
2X600m
2X400m

1.5 mile warm down.

As I havent run a huge amout this week I kept the pace slower then normal enegry level were low but loved ever second of it.

Didn't notice anything from the calf/shin today so happy days. On the plus side nailed a promotion in work today so going to open a few beers now..

TheRoadRunner

shels4ever wrote: »

On the plus side nailed a promotion in work today

Congratulations

shels4ever wrote: »

going to open a few beers now..

Bastard

shels4ever

TheRoadRunner wrote: »

Congratulations



Bastard

I knew you would pick up on that... nice cold bavaria mmmmmm

claralara

Congrats on the promotion - great news! Enjoy your well deserved bevvies

shels4ever

Wed 19th Jan
4 very easy miles today. After yesterday on the track followed by a couple of beers results in a very stiff tired shels4ever today managed just an easy 4 in the park.

TheRoadRunner

shels4ever wrote: »

Wed 19th Jan
4 very easy miles today. After yesterday on the track followed by a couple of beers results in a very stiff tired shels4ever today managed just an easy 4 in the park.

good hope it hurt.

shels4ever

Thursday 20th Jan
Decided to pop down to the club session again tonight and train with another group. They were doing 6X800's but decided just to do 4 myslef as I'll have a race/tempo on sat.

3:22
3:23
3:21

Felt really easy but it was just 3 reps with a long recovery so it should have.....

Total today 5.9 miles.

shels4ever

Friday 21st Jan
4.5 handy miles today, legs were a bit stiff from yesterday but not too bad. Will run the BHAA race tomorrow to see how fit/unfit I am.

claralara

Good luck - enjoy!

shels4ever

Really nice day for a race today, although legs were feeling very tired form the last few days but wasnt too worried about them . Plan was to run the 5miles in as close to 40 mins as possible. Havent run this race before so wasnt too sure how hard the course was.

Decided not to run in spikes today so in some section I needed to run a little wide and the 3rd lap the course had cut up a little but nothing too major.

Started off right at the back of the field and got off well, once the gun went the legs didnt feel tired at all. Spotted a few people that I really want to bead and was hard to let the go as they would be in 37 shape I guess.

Race went exactly to plan apart from a section around 3.5 miles where I felt the pace slipping , was a little too slow in digging in but managed to get back on track and finish strong.

Finished in 40:20 ish so not too far of the planned pace..

next step 7:40 pace.......

shels4ever

Sunday 24th Jan
10 very slow miles at 10m/m pace today, just a nice trot around the park in the muck and the mud. Could have run all days at this pace today.

BeepBeep67

shels4ever wrote: »

Sunday 24th Jan
10 very slow miles at 10m/m pace today, just a nice trot around the park in the muck and the mud. Could have run all days at this pace today.

Nice to get 10miles in all the same well done.

shels4ever

Yep happy to get the miles in for now, not going to worry about pace for long runs at all. Time in the legs is what counts.. Wont be looking for any major times until March/April..

shels4ever

Monday 24th Jan
4 miles handy today, was planning to take today off but had the day off work so just did an easy few miles. Leg feeling a little tired but in a good way.

shels4ever

Tuesday 25th Jan

2 mile warm up, was feeling very tired and pace was a little too quick for warmup.

1X400m
1X600m
1X1000m
2X600m
2X400m

Didnt feel great tonight, tucked in at the back of the group for each rep and just got around. Legs had nothing in them tonight so was dropped on the shorter reps but stronger in the longer reps. Hadnt checked the pace at all until I got home and it was a little faster then it felt.

1.5 mile warmdown

Total today 6 miles
Think i'll take a day off tomorrow.

shels4ever

Wed 26th Jan
Much needed rest day today

shels4ever

Thursday 27th

5 miles very easy, jsut felt shattered the last 2 days, So the rest day seems to have done the job.

Friday 28th
4.7 miles still not 100% but was nice to have company for a run.

Six days a week is going to be my limit from now on as quality suffers once I go over that.

shels4ever

Sat 29th Jan

6 miles easy run, leg very stiff after a few beers on Friday.

Sunday 30th Jan
10 miles took me about 7 miles to get into this run but really enjoyed been out there today.

shels4ever

Havent updated the log this week as the usualy plan has gone out the window. Few things got in the way and the heads been melted with some work issues that have gotten way out of had.

Monday
Planned easy 6 miles, stopped after 2 miles and jsut gave up. head wasnt on the game.
Tuesday Track session ended after 2 reps way off the back for the group and the head wrecked.
WedRest day.
Thursday 2 miles easy, then 2X10 mins. Best run of the week was more of an angry run... 6:20 miles to start was way ott but just wanted to hurt..

Plan for the rest of the week is to get some nice miles in, long runs sunday then back to normal next week.

shels4ever

Friday 4th Feb
5.6 windy miles today @ 8:45 pace. First enjoyable run of the week...

shels4ever

Sat 5th Jan
5 miles easy today, wasnt as easy as it shuld have been. Park was waterlogged upto my ankles in places in water and mud... might need to change the route for tomorrows long run.

shels4ever

Sunday 6th Feb
10.5 miles this morning but it was pure hell. Had company for the first hour in the park and the underfoot conditions were very hard on the legs. Had talked myself into stopping at the hour mark. But managed to keep going. Decided to leave the park at this point and finish up on the raods. Ran the outside loop around the park...how can it be into the wind for a full loop......

shels4ever

Tuesday 7th Feb
5.5 easy miles today, expected the leg to be in bits today but they felt vrey good actually. Only down point was I was out on the roads again which I don't really like.

xebec

shels4ever wrote: »

Tuesday 7th Feb

Work must really be cracking you up, today is Monday :P

Doing the XC this weekend?

shels4ever

xebec wrote: »

Work must really be cracking you up, today is Monday :P

Doing the XC this weekend?

Yep work has been mental... now thats a poxy start to the week... shouldn't have told me that until later in the week

Yep will be running this weekend, are you ?

xebec

Seriously considering it, might hit you up for a lift if you're gonna be heading anywhere near my direction? If not no worries, plenty of buses heading that way too

shels4ever

xebec wrote: »

Seriously considering it, might hit you up for a lift if you're gonna be heading anywhere near my direction? If not no worries, plenty of buses heading that way too

Sure let me know Friday what hour doing, your not far out of the way so handy enough to swing by.

TheRoadRunner

what race is on this weekend?

15 miles head first into the wind along the canal Friday and the poor RoadRunner had to take the weekend off. I had a near death experience Friday evening I was so tired!

RacoonQueen

TheRoadRunner wrote: »

what race is on this weekend?

North County Farmers in Swords.

shels4ever

TheRoadRunner wrote: »

what race is on this weekend?

15 miles head first into the wind along the canal Friday and the poor RoadRunner had to take the weekend off. I had a near death experience Friday evening I was so tired!

North County Farmers Bhaa XC out in swords should be nice race, course isnt to bad as far as I remember. But havent run here in years.. Last time I won on this course ... but it was under 17's(not stone). Just looking at the course now and it might not be the same one ...

Condition were poxy on Friday knew you would have a hard one when I seen the wind direction.,,

TheRoadRunner

shels4ever wrote: »

North County Farmers Bhaa XC out in swords should be nice race, course isnt to bad as far as I remember. But havent run here in years.. Last time I won on this course ... but it was under 17's(not stone)

ha ha.

Hmmm, my bday is Friday so Saturday is probably not on for me. I've ran that race before and it is flat. There were a couple of narrow sections so you needed to make sure you get out fast and not get stuck behind anyone. I managed to do this but problems arose when we started to lap people. I think I heard they may have widened this section though.

That leaves me the option of either running in Enniscorthy or Cupids dash :rolleyes:. Might have to don my cupids costume and hit the park. Don't want to take up whole day traveling to Wexford. I think it's a late start down there as well. Might hit the local for a few Bavarias Sunday evening if you're about?

shels4ever

TheRoadRunner wrote: »

ha ha.

Hmmm, my bday is Friday so Saturday is probably not on for me. I've ran that race before and it is flat. There were a couple of narrow sections so you needed to make sure you get out fast and not get stuck behind anyone. I managed to do this but problems arose when we started to lap people. I think I heard they may have widened this section though.

That leaves me the option of either running in Enniscorthy or Cupids dash :rolleyes:. Might have to don my cupids costume and hit the park. Don't want to take up whole day traveling to Wexford. I think it's a late start down there as well. Might hit the local for a few Bavarias Sunday evening if you're about?

your getting on in years now .. Yep should be up for that on Sunday. Ennisccorthy is a bit of a trip for a 10k. So get your out.

shels4ever

Tuesday 8th Feb

2 miles warmup

1 mile 6:30

2.5 mile warmdown.

Havent been feeling gread the past 2 week so didnt really fancy this today. So got a nice warmup down and decided to give it a go.
Splits were 1:38, 1:38 , 1:38, 1:36
Still no speed in the legs at all but felt strong and could have gone for another lap at this pace....

just need to stick another 2.5 miles @ this pace to this run in a couple of months. No problem

shels4ever

Wed 9th Feb
Rest day .
Ordered a new pair of spikes the other day, hope they arrive for the weekend as it's looking like it will be a mucky one ,

shels4ever

Thursday 10th Feb
5 miles easy today, with 2X4 mins at saturdays race pace legs feeling good, So will see how it goes. Not really in 5 mile race shap but nothing better then an XC race to get your ass in gear.

The second race is with the delivery of my spikes they are in the country now, just hope they arrive tomorrow.

shels4ever

Happy days spikes arrived today... why do they sell and spike thats called cross country with 5mm spiks ... Now need to pick up some 9/12mm... first impression of the saucony kilkenny xc3 is good . Lots more support then my last pair and are closer to a racingflat then spike, (some people use then as flats too).

xebec

Dropped you a text earlier regarding tomorrow. Am passing Elvery's in town on the way home so happy to pick you up a set of 9/12mm spikes if they have them... Let me know if you need me to.

shels4ever

xebec wrote: »

Dropped you a text earlier regarding tomorrow. Am passing Elvery's in town on the way home so happy to pick you up a set of 9/12mm spikes if they have them... Let me know if you need me to.

Hows it going, strange didnt get a text phone seems to be playing up at the moment I think. Whats your plan for tomorrow?

shels4ever

Friday 11th Feb
Just under 40 mins @8:30 pace . Legs are feeling good at the moment so will be nice to race a bit tomorrow. Plan is to go out hard and see how long I last....

xebec

shels4ever wrote: »

Hows it going, strange didnt get a text phone seems to be playing up at the moment I think. Whats your plan for tomorrow?

Still ok for a lift? Meet at the same place at 10am? Or earlier? I'll check back in here later tonight to see what your plan is...

shels4ever

yep will be there at 10am .

shels4ever

Sat 12 th Feb NCF XC
Wasn'f feeling great today when I work and during the warmup but conditions were perfect and super day for an XC race.

Started at the back of the pack which was a bit of a mistake because after 600m was down to a walk going through the forest section.
First lap legs were tired pace was slower then expected and working a little harder at this point. Managed to get in touch with a group infront and got stuck in.

The longer the race went the better I felt got to the front of the group after 3 miles and started to push on a bit. Dropped most the group but had one lad with me for the last lap, took a major effort to get away from him over the last 1000m but thanks to him managed to pick up another 3 people on the run in.

1. 8:20 (stupid forest )
2. 7:55
3. 8:01
4. 8:02
5. 7:36

Happy enough with todays run, wasnt feeling great but managed to finish strong in a race for ones. Wasnt passed by anyone in the race and only picked up places over the second half.

Think i didnt stop my garmin at the end of the race so pace might be a little out, will need to wait for results but looks like 38:30 was my finishing time.

http://connect.garmin.com/player/67860937