Sub 1:25 Waterford Half

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
18-10-10|||rest||7
19-10-10|5||1mile wrm-up,intervals,1.8mile wrm-dwn|3*2min 2 min rec then 4 *80sec 1 min rec|7
20-10-10|||||7
21-10-10|10.20|7:10|1 mile wrm-up, med tempo,1 mile dw|beautiful evening, easy enough run|7
22-10-10|11.5|7:42|rolling hills||7
23-10-10|9|7:18|3 * 10 min tempo pace||7
24-10-10|||||7

found this run in a magazine,decided to give it a go.
2 mile warm-up, then 3 * 10 min tempo pace(splits were 6:21,6:23,6:27) with 3 min jog recoveries, 1.5 mile cool down.
found the last one very difficult as it was hilly.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
18-10-10|||rest||7
19-10-10|5||1mile wrm-up,intervals,1.8mile wrm-dwn|3*2min 2 min rec then 4 *80sec 1 min rec|7
20-10-10|||||7
21-10-10|10.20|7:10|1 mile wrm-up, med tempo,1 mile dw|beautiful evening, easy enough run|7
22-10-10|11.5|7:42|rolling hills||7
23-10-10|9|7:18|3 * 10 min tempo pace||7
24-10-10|4.7|7:27||chilly evening|7

ran from crosshaven to carrigaline, beautiful run but turned very cold & dark for last mile. didn't get a chance to go for a long run

jfh

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8
23.28|50.29|40.4||

5 days running was all i could fit in this week, hectic week and felt the effects of last week. 40 is more managable & probably my max with time restraints.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
25-10-10|4|7:43|recovery|on grass with hills|6
26-10-10|||||6
27-10-10|||||6
28-10-10|||||6
29-10-10|||||6
30-10-10|||||6
31-10-10|||||6

marathon day and felt a run was in order, just to keep the miles up, went for 4.
lot of physical work before this so 4 was as much as i could do. felt good after it, nice easy pace on grass.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
25-10-10|4|7:43|recovery|on grass with hills|6
26-10-10|7.4||tempo & intervals|nice run, had everything|6
27-10-10|3.93|8:09|easy run||6
28-10-10|||||6
29-10-10|||||6
30-10-10|||||6
31-10-10|||||6

picked a training run from running fitness magazine, it's a toughie!
1 mile warm-up(8:05), then 15 min tempo pace(6:20), 3 min rest recovery, then 4 * 3 min(5:49,5:57,5:54,6:22) 3 min rest, then meant to be 15 tempo again, reasoned with myself(quiet easily done!) that 1 mile might be more beneficial as i was a mile from home so one more mile @ 6:25 pace and half mile cool down.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
25-10-10|4|7:43|recovery|on grass with hills|6
26-10-10|7.4||tempo & intervals|nice run, had everything|6
27-10-10|3.93|8:09|easy run||6
28-10-10|10|7:05||very windy tough few miles|6
29-10-10|||||6
30-10-10|||||6
31-10-10|||||6

one mile warm-up at 8:02 pace, then 8 at 7:05 pace, first 5 were challenging, strong wind & few hills to contend with, found the last 5 much easier. 1 warm down at 7:45 pace.

Seres

Training seems to be goin well , how you finding it ?

jfh

hi seres, i'm finding that by using these logs, i'm more motivated, which is good. i'm taking bits & pieces from training schedules, just to mix it up.
how's you injury progressing, any running lately?

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
25-10-10|4|7:43|recovery|on grass with hills|6
26-10-10|7.4||tempo & intervals|nice run, had everything|6
27-10-10|3.93|8:09|easy run||6
28-10-10|10|7:05||very windy tough few miles|6
29-10-10|7.90|7:30|aerobic run followed by 4 *45 sec hills|very mixed weatherwise|6
30-10-10|||||6
31-10-10|||||6

jaytobe

jfh, good to see you are really going for it....there is another post here

http://www.boards.ie/vbulletin/showthread.php?t=2055993907&page=6

jfh

hi jaytobe, yeah i'm keeping an eye on that thread also, your a declared runner for the half yourself?

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
25-10-10|4|7:43|recovery|on grass with hills|6
26-10-10|7.4||tempo & intervals|nice run, had everything|6
27-10-10|3.93|8:09|easy run||6
28-10-10|10|7:05||very windy tough few miles|6
29-10-10|7.90|7:30|aerobic run followed by 4 *45 sec hills|very mixed weatherwise|6
30-10-10|7||4 miles on road, 3 on trails|beautiful morning for a run|6
31-10-10|||||6

time was of the essence today so went early & was in no mood for a hard run so took it handy and used a trail with hills, only 2 miles sub 7, rest were all over the place.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
25-10-10|4|7:43|recovery|on grass with hills|6
26-10-10|7.4||tempo & intervals|nice run, had everything|6
27-10-10|3.93|8:09|easy run||6
28-10-10|10|7:05||very windy tough few miles|6
29-10-10|7.90|7:30|aerobic run followed by 4 *45 sec hills|very mixed weatherwise|6
30-10-10|7||4 miles on road, 3 on trails|beautiful morning for a run|6
31-10-10|14.16|7:27|long progression run|perfect conditions|6

set of to do a 13 mile progression run, first 3 miles at 8 mile pace, next 4 at 7:30 pace, then 2 at 7:00, then tried 3 at 6:30 which is planned race pace, could only sustain this pace for 1 mile, final splits 6:57, 7:22,7:16,8:29.
really felt this, need more long runs before i start these progression runs. plan to get up to 15 miles so i feel comfortable with 13.1

jfh

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8
23.28|50.29|40.4|54.39|

planned to do 45ish but ran for the 7 days, did few recovery days to bring me over the 50, felt easier than the previous week which was only 40. probably lower intensity runs.
find it's better if i go for a run everyday, than take a days rest.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
1-11-10|4|7:05|threadmill set to 3 incline|miserable evening|5
2-11-10|||||5
3-11-10|||||5
4-11-10|||||5
5-11-10|||||5
6-11-10|||||5
7-11-10|||||5

short of time & wanted to get a run in, should have run this slower as a recovery but i had 30 min & decided to run 4 miles, 1 minure cooldown & very brief streching, legs were sore after yesterdays long run.
happy to have the option of threadmill run on a miserable dark evening

cwgatling

jfh wrote: »

set of to do a 13 mile progression run, first 3 miles at 8 mile pace, next 4 at 7:30 pace, then 2 at 7:00, then tried 3 at 6:30 which is planned race pace, could only sustain this pace for 1 mile, final splits 6:57, 7:22,7:16,8:29.
really felt this, need more long runs before i start these progression runs. plan to get up to 15 miles so i feel comfortable with 13.1

Nice idea for a run. Definitely going to try one or two of these.

jfh

cwgatling, that's another run suggested in the running fitness magazine article they had on half marathon training. it's tough, think i'll leave it for a another week before i attempt it again.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
1-11-10|4|7:05|threadmill set to 3 incline|miserable evening|5
2-11-10|5.86||6 * 3 min interval session|challenging evening & tired|5
3-11-10|||||5
4-11-10|||||5
5-11-10|||||5
6-11-10|||||5
7-11-10|||||5

1 mile warm up, then 6*3 min with 1.5 min rec, splits as follows
(5:29,5:34,5:27,5:26,5:29,5:23) with 1.6 mile warm down.
felt sore & tired starting these & took the first 3 before i settled into it.
mondays recovery run was too fast!

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
1-11-10|4|7:05|threadmill set to 3 incline|miserable evening|5
2-11-10|5.86||6 * 3 min interval session|challenging evening & tired|5
3-11-10|||||5
4-11-10|12||tempo session on threadmill||5
5-11-10|||||5
6-11-10|||||5
7-11-10|||||5

2 miles warm-up, then 4 miles @ 6:23, 1 mile recovery, 4 miles @ 6:23,lastly 1 mile warm down. tough session, don't think i would have ran this outdoors.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
1-11-10|4|7:05|threadmill set to 3 incline|miserable evening|5
2-11-10|5.86||6 * 3 min interval session|challenging evening & tired|5
3-11-10|||||5
4-11-10|12||tempo session on threadmill||5
5-11-10|4|9:45||recovery run(really slow)|5
6-11-10|7|7:21||hangover run|5
7-11-10|||||5

no time for a long run on sunday,

jfh

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8
23.28|50.29|40.4|54.39|32.86|

life got in the way of running this week. too much on, will try to make it a 50 plus next week

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
8-11-10|11||4* 10 min @6:03, 3 min rec|threadmill|4
9-11-10|8.5|6:08|6 * 1 mile repeats, 3 min rec|tricky,guessing game in the dark!|4
10-11-10|4.15|7:54|easy run||4
11-11-10|||||4
12-11-10||||||4
13-11-10|||||4
14-11-10|||||4

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
8-11-10|11||4* 10 min @6:03, 3 min rec|threadmill|4
9-11-10|8.5|6:08|6 * 1 mile repeats, 3 min rec|tricky,guessing game in the dark!|4
10-11-10|4.15|7:54|easy run||4
11-11-10|6|6:39|steady run|cold night|4
12-11-10|8.89|6 miles @6:42|1 mile warm up & 1 mile warm down|steady run wet cold evening|4|4
13-11-10|6.5|7:42 incl warm down|some trail & road|rain held off|4
14-11-10|||||4

enjoyable run today, didn't take notice of pace,some hills & trails, ran though a wood and came across a young deer. a real energising run

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
8-11-10|11||4* 10 min @6:03, 3 min rec|threadmill|4
9-11-10|8.5|6:08|6 * 1 mile repeats, 3 min rec|tricky,guessing game in the dark!|4
10-11-10|4.15|7:54|easy run||4
11-11-10|6|6:39|steady run|cold night|4
12-11-10|8.89|6 miles @6:42|1 mile warm up & 1 mile warm down|steady run wet cold evening|4|4
13-11-10|6.5|7:42 incl warm down|some trail & road|rain held off|4
14-11-10|15|7:59|long slow run|really cold and wet morning|4

need to get used to > 10 mile runs, really felt this, tired & sore but glad to have it over. took 2 hours to complete so a long time on the legs.

jfh

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8
23.28|50.29|40.4|54.39|32.86|60.04|

made an effort to get out everyday even if just for a slow/recovery run to up milage. felt it today after the long run. i'd never gone over 40 before starting this log so 60 is a new record for me! will drop down again next week.

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
15-11-10|||||3
16-11-10|||||3
17-11-10|||||3
18-11-10|13.1||2 * 5 miles with 1 mile rec in between @ 6:12|tough session on threadmill|3
19-11-10|4|8:26|recovery run|legs still sore after yesterdays session|3
20-11-10|6||5km race,|new PB 17:58!|3
21-11-10|9.5|7:39|steady run|lovely night for run|3

difficult to find the time this week, 4 days running and 2 of those were short runs

jfh

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8
23.28|50.29|40.4|54.39|32.86|60.04|32.6|

will be happy to get over 45 next week, then taper down gradually

jfh

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
22-11-10|||||2
23-11-10|||||2
24-11-10|||||2
25-11-10|||||2
26-11-10|||||2
27-11-10|||||2
28-11-10|||||2

jfh

jfh wrote: »

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
22-11-10|8||3 miles under 6:17 pace|cold & dark|2
23-11-10|||||2
24-11-10|||||2
25-11-10|||||2
26-11-10|6.24|6:47|4 miles at 6:30|dark & starting to snow but enjoyable|2
27-11-10|12.5|7:50|LSR||2
28-11-10|||||2

could not allocate time to run this week, used head torch as all runs were in the dark,

jfh

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
23.28|50.29|40.4|54.39|32.86|60.04|32.6|26.75|

taper starts earlier than anticipated. will try to up milage next week if i can get the time