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

thirstywork2 · 12-02-2011 6:24pm

what happened to going out fast:rolleyes:
Nice last lap,well done and good to see you doing cross country.Too many people shy away from it.

shels4ever · 12-02-2011 6:31pm

thirstywork2 wrote: »

what happened to going out fast:rolleyes:
Nice last lap,well done and good to see you doing cross country.Too many people shy away from it.

Got really stuck in a narrow section so was down to a walk for about 20 seconds, Which was a pity but worked out ok in the end. Just using these as a slighly faster tempo and will race full out in a couple of weeks.

BeepBeep67 · 12-02-2011 7:54pm

Nice steady laps in the middle - well done and good pacing.

shels4ever · 12-02-2011 10:05pm

BeepBeep67 wrote: »

Nice steady laps in the middle - well done and good pacing.

Thanks, still a long way to go now, but happy with the progress over the past few week, another 6 week and hope to get a nice 5k done.

shels4ever · 13-02-2011 4:08pm

Sunday 13th Feb
65 mins easy today, legs a little tired but felt good.

T runner · 13-02-2011 6:55pm

shels4ever wrote: »

Sunday 13th Feb
65 mins easy today, legs a little tired but felt good.

Well done on the well-paced race yesterday Shels: always good to finish strong. Is your time right on the results? Mine seems about 50 seconds slow.

shels4ever · 13-02-2011 9:15pm

T runner wrote: »

Well done on the well-paced race yesterday Shels: always good to finish strong. Is your time right on the results? Mine seems about 50 seconds slow.

Thanks just need to get the last lap pace for the whole race in a coupld or months !Forgot to stop my garmin at the end but going on garmin connect the time seems to be about right.

shels4ever · 15-02-2011 3:05pm

Monday 14th Feb
4 easy miles after work, was 9pm by the time I got going and just need to do a few easy miles to start the week off.
Won't make the club session tonight, so its going to be solo 800's later today.

shels4ever · 16-02-2011 11:14am

Tuesday 25th Feb
One of the worse sessions ever is the only way to put yesterdays run.

2.5 mile warmup

6X800m with 2 min recovery

Each rep was pure hell, pace was slower then expected , legs were dead and really didnt enjoy one stride of this run...Was run on a harder loop with a couple of hills.

2 mile warm down.

On the plus side feel great today so can't wait to get out for a run...

shels4ever · 17-02-2011 7:03pm

Thursday 17th Feb
6.7 nice miles in the park, could have run all day today felt great. lots and lots of mud around still, keep telling myself its good for me.

shels4ever · 18-02-2011 6:28pm

Friday 18th Feb
5 nice muddy miles this evening. Feeling good at the moment. Plan to run the XC tomorrow but not going to be killing myself this week. Will just see how the legs feel as the race goes on.

shels4ever · 18-02-2011 8:49pm

Decided to jump onto the bus to Berlin . Was planning on doing Dublin but decided a nice trip away would be nicer. Plan from now on is to still focus on getting faster over the shorter stuff before starting any marathon specific work. Not setting any targets yet but major focus on diet and staying injury free.

shels4ever · 19-02-2011 5:10pm

Sat 19th Feb
5 mile XC today, was feeling good today so expected to run a little better then last week, but the mud/water really took it out of me over the last lap. Was passed by one guy with a lap to go but managed to catch him on the line when he waved at the camera

.

Really enjoy XC running but this was hard.

Total 8.5 miles.

shels4ever · 20-02-2011 3:56pm

Sunday 20th Feb
5 recovery miles today, legs felt like two sacks of lactic acid so scrapped the planned long run and just got some easy miles done. Havent felt this tired in a while guess all the muck yesterday took alot more then expected.
Put the HRM on for the first time in a while, will start to keep track of this from now on.

menoscemo · 20-02-2011 4:16pm

shels4ever wrote: »

Decided to jump onto the bus to Berlin . Was planning on doing Dublin but decided a nice trip away would be nicer. Plan from now on is to still focus on getting faster over the shorter stuff before starting any marathon specific work. Not setting any targets yet but major focus on diet and staying injury free.

Nice one!! Looks like a good crowd heading over. Should be good craic...I was a mug and ordered the €20 tshirt not realising it was cotton and that you could just buy it over there instead. Anyways, any idea of a goal time? I know it is a long way off but still......

shels4ever · 20-02-2011 5:10pm

menoscemo wrote: »

Nice one!! Looks like a good crowd heading over. Should be good craic...I was a mug and ordered the €20 tshirt not realising it was cotton and that you could just buy it over there instead. Anyways, any idea of a goal time? I know it is a long way off but still......

Nope, no plans on a goal time at all, will see how the training goes etc. Will try and spend the next couple of months dropping weight and getting my 5/10k time down then see how i'm going.

TheRoadRunner · 20-02-2011 5:18pm

shels4ever wrote: »

Nope, no plans on a goal time at all, will see how the training goes etc. Will try and spend the next couple of months dropping weight and getting my 5/10k time down then see how i'm going.

excellent, coach roadrunner needs to talk to you. 30 weeks to go.

shels4ever · 20-02-2011 5:24pm

TheRoadRunner wrote: »

excellent, coach roadrunner needs to talk to you. 30 weeks to go.

Yep perfect amount of time lots can be done in 30 weeks

.

TheRoadRunner · 20-02-2011 5:34pm

shels4ever wrote: »

Yep perfect amount of time lots can be done in 30 weeks .

cool, I don't think you will like the potential schedule though. I'll give you a shout later next week

shels4ever · 20-02-2011 5:41pm

TheRoadRunner wrote: »

cool, I don't think you will like the potential schedule though. I'll give you a shout later next week

oh why not?

shels4ever · 22-02-2011 11:39am

Monday 21 Feb
7 miles very easy on roads, longest road run in a long time but the legs feel fine.

I've given up total control over my training for the next 30 weeks.. So will see how TRR Intermediate Marathon program works.

stmochtas · 22-02-2011 12:04pm

shels4ever wrote: »

Monday 21 Feb
7 miles very easy on roads, longest road run in a long time but the legs feel fine.

I've given up total control over my training for the next 30 weeks.. So will see how TRR Intermediate Marathon program works.

How are the legs after Saturday? I am only going back out today. Push a bit hard and really felt it. I think my next race will be the MSB 5k now. Have you done it before?

shels4ever · 22-02-2011 12:07pm

stmochtas wrote: »

How are the legs after Saturday? I am only going back out today. Push a bit hard and really felt it. I think my next race will be the MSB 5k now. Have you done it before?

Legs have been tired but I didnt kill myself in the race, but still took a few days to recover felt more like a 7 miles race then 5 with all that mud.
I've never run it myself but it should be a fast course I think.

stmochtas · 22-02-2011 12:13pm

shels4ever wrote: »

Legs have been tired but I didnt kill myself in the race, but still took a few days to recover felt more like a 7 miles race then 5 with all that mud.
I've never run it myself but it should be a fast course I think.

Cool, the race was long anyway, but ya it felt like a 7 miler. Fast course hmmm maybe sub-21 will happen so.

shels4ever · 22-02-2011 2:36pm

stmochtas wrote: »

Cool, the race was long anyway, but ya it felt like a 7 miler. Fast course hmmm maybe sub-21 will happen so.

Wasnt that long for the lads I caught running on the pitches to keep out of the mud

... But yep had it at almost 5.3 miles too.

shels4ever · 22-02-2011 10:57pm

Tuesday 22nd Feb
6 miles today with the club with (3x2(250m))x3 sets of hill reps, was a but of a strange session but enjoyed it. Kept the pace easy and right at the back of the group.

Nice long warm down after.

TheRoadRunner · 22-02-2011 11:10pm

Where the sets 3 by 200? Or 3 by 2 minutes?

shels4ever · 23-02-2011 12:12am

Prob didnt write that well, it was about 500m out and back over the same hill so 2 climbs on each rep.

Full session was

3X500
2 min
3X500
2 min
3X500

Pace was easy about 8:30 pace.

shels4ever · 23-02-2011 8:30pm

Wed 23 Feb
Rest day.

shels4ever · 24-02-2011 4:21pm

Thursday 24th Feb
Nice 8 miles @9:20 pace in the park today, had to keep an eye on the pace through the mid section as I was starting to run a bit too quick. Great day for it today nice and warm.

shels4ever · 25-02-2011 6:43pm

Friday 25th Feb

5.6 miles @8:20 pace today on grass , legs are feeling good at the moment so hope this keeps up. Plan is to really give the Garda XC a go next week.

shels4ever · 26-02-2011 8:29pm

Sat 26th Feb
6 miles handy, Was a bit late getting out today so the last 3 miles were almost in the dark.

shels4ever · 27-02-2011 2:20pm

Sunday 27th Feb
12 miles today on grass, felt terrible for the first 8 miles and was very slow, then started to recoverand feel good for the last 4 miles when the pace picked up a little, At the end could have kept going.

12 @9:55 pace .

foleyalan · 28-02-2011 12:10pm

Nice finish to the ALSA XC last week, you looked fast.

shels4ever · 28-02-2011 3:11pm

foleyalan wrote: »

Nice finish to the ALSA XC last week, you looked fast.

Wasnt too bad, just need to sort out the other 4.75miles of the race then i'll be ok. Though it was funny with the guy waving to the camera as I passed him.

shels4ever · 28-02-2011 8:48pm

Monday 28th Feb
6 miles easy tonight @ 9:30 pace, was out in the dark again so ended up doing multiple laps of a 1.2k field as there was a bit more light.
Legs a little tired think i'll skip the club session tomorrow and so an easy 6 again.

shels4ever · 01-03-2011 10:34pm

Tuesday 1st March
Had some company for the run today which was great, legs felt good but still think skipping the session was a good idea. Pace should have been a little slower but felt really really easy.

7 miles @ 9 min pace

shels4ever · 02-03-2011 2:20pm

Wed 2nd March
8 miles aprox easy today kept the pace slow but garmin dies after 4 miles so no idea of exact pace but in the 9:30/40 range. May have run slightly more then 8 miles also but not much.
Legs were feeling great and had to slow down in the last few miles.

foleyalan · 02-03-2011 3:09pm

shels4ever wrote: »

Though it was funny with the guy waving to the camera as I passed him.

I thought he was trying to stop you passing him!! You running this Saturday?

shels4ever · 02-03-2011 3:49pm

foleyalan wrote: »

I thought he was trying to stop you passing him!! You running this Saturday?

Yep taking it easy the next 2 days and going to give the race on sat a lash, are you ?

shels4ever · 03-03-2011 8:31pm

Thursday 3rd March
Rest day today, just some work on the foam roller after work, really wanted to go for a run today looking at the weather. Tomororw will be a short slow run then race on Sat

. 4 miles is a much easier race distance then 4 so going to go out a lot harder then the last few races. Plus I like this course.

foleyalan · 04-03-2011 12:46pm

shels4ever wrote: »

Thursday 3rd March
Rest day today, just some work on the foam roller after work, really wanted to go for a run today looking at the weather. Tomororw will be a short slow run then race on Sat . 4 miles is a much easier race distance then 4 so going to go out a lot harder then the last few races. Plus I like this course.

Good luck in rest tomorrow. Wont be there myself, heading out tonight. Heading out for speed work session now as i didn't get out with club on Wednesday night. Done feck all this week.:mad:

shels4ever · 04-03-2011 1:45pm

foleyalan wrote: »

Good luck in rest tomorrow. Wont be there myself, heading out tonight. Heading out for speed work session now as i didn't get out with club on Wednesday night. Done feck all this week.:mad:

you wont hold on to any of your family records with that type of week. you'll need to up your game

.

shels4ever · 04-03-2011 1:47pm

4.5 very easy miles today , Didnt wear the garmin today so no idea of pace. Legs felt a little stiff but usually feel like this after a rest day. Can't wait for tomorrow now, would be nice if there was a bit of rain tonight

.

stmochtas · 04-03-2011 3:07pm

shels4ever wrote: »

4.5 very easy miles today , Didnt wear the garmin today so no idea of pace. Legs felt a little stiff but usually feel like this after a rest day. Can't wait for tomorrow now, would be nice if there was a bit of rain tonight .

Good luck tomorrow ...

shels4ever · 04-03-2011 3:09pm

stmochtas wrote: »

Good luck tomorrow ...

Are you not running?

stmochtas · 04-03-2011 5:04pm

http://journeyto1070ft.wordpress.com/

Nope. But hoping to get back quick. Popped it Wednesday.

shels4ever · 04-03-2011 5:30pm

stmochtas wrote: »

http://journeyto1070ft.wordpress.com/

Nope. But hoping to get back quick. Popped it Wednesday.

]
Sorry to hear that hope its not too bad..

shels4ever · 05-03-2011 4:04pm

Sat 5th March
4 miles garda XC today in perfect condition, got a nice log mile warmup done, and its the first race in a long time that I felt fresh at the start. The course was 1 small lap and two large laps to the plan was to go off harder then the last few races and try to increase the pace over the latter stages.
Race went really well for the first small lap and the first large lap, have never passed as many people in a race pace was @ about 7:30 averave and feeling really good. I had planned to try and increase the pace with a mile to go, but my right calf was feeling very tight so didnt rick it over the last 800m.
Was passed by 4-5 people on the run in but didn't even try to go with them.

Just under 4 miles in 29:45 would have taken this beofre the start.

No major problem with the calf just been extra careful.

Have run this race for the last 3 years and was a bit suprised that this was the fastest i've run.

2009 = 00:30:24
2010 = 00:31:32
2011 = 00:29:42

shels4ever · 06-03-2011 9:27pm

Sunday 6th March
6 miles very very slow today, Took it extra handy. Iced the lower calf lots last night and felt great on today run.
There is a slight stifness in the calf but nothing major, Will just take the pace extra easy the next few days. Another good week in the bank now, so happy the way things are going so far.

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

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