Sub 75min half marathon

thirstywork2

4miles 8min miles in phoenix park
shoes:etonic praya

distance for the week:32.5miles

stmochtas

thirstywork2 wrote: »

shoes:etonic praya

Tell us more. I had to go to google to find out more. Are they new to the running shoe family?

thirstywork2

my shoe family is growing lol
nice light neutral shoe with very flexible outsole.going to keep for runs upto 10miles.
ran 5miles this evening in park with clubmate.
hamstring very tight and felt very run down.lack of sleep and last Sundays run have taken it out of me.If I feel like this by Monday im taking the week of running and hitting the bike:eek:
shoes:asics sky speed
location:phoenix park

Miles:5

heffsarmy

You have ramped up the miles in the last few weeks, a few days of easy stuff(cycling) or rest will do you all the good, not point in over doing it in the base phase and ending up with a dodey hamstring.

thirstywork2

Rest day today,still debating having a run out in the Wicklow 10k tommorow.
need soem massage ont he hamstring on monday;)

shels4ever

thirstywork2 wrote: »

Rest day today,still debating having a run out in the Wicklow 10k tommorow.
need soem massage ont he hamstring on monday;)

Not sure you would get much out of the 10k tomorrow? if the legs are feeling the recient miles would you not be better getting some easy miles doen then the massage?
You are in a base phase arent you?

thirstywork2

saturday day off
Sunday ran 10k in a shade under 37minutes.Felt dead after 1st 1k and legs like lead.Pace was averaging 3.40 and switched of last 2k and coasted home.Back to the drawing board,amazing how you can kid yourself you are fit.
im not sure what to do now,wether to aim or track of marathon.
My last two 10k races where both 34mins flat after about 10 weeks of training.Wicklow was a slow course but still 37mins aint good.
last weeks mileage was 55miles

Anyway todays run was 11miles in 75minutes.
shoes:etonic paraya
location:phoenix park

tunguska

thirstywork2 wrote: »

saturday day off
Sunday ran 10k in a shade under 37minutes.Felt dead after 1st 1k and legs like lead.Pace was averaging 3.40 and switched of last 2k and coasted home.Back to the drawing board,amazing how you can kid yourself you are fit.
im not sure what to do now,wether to aim or track of marathon.
My last two 10k races where both 34mins flat after about 10 weeks of training.Wicklow was a slow course but still 37mins aint good.
last weeks mileage was 55miles

Anyway todays run was 11miles in 75minutes.
shoes:etonic paraya
location:phoenix park

Jaysus man you're only just getting back into it, go easy on yourself. Not trying to patronise here but Im 100% sure you'll nail 34mins(or better)in your next outing. Patience grasshopper........

thirstywork2

4miles am 7.50min miles

thirstywork2

3mile warm up
did 5 x 1k avearge 2.56
recovery between reps was long 4mins 30seconds as the lads where doing 5 x 2k
felt fresh and controlled,nice to be doing abit of speed work atlast
cool down was 3miles
total miles 10
shoes:mizuno ronin

BeepBeep67

That's a savage pace for those reps - fair play

cwgatling

+1 unreal stuff, thirstywork. Well done.

Abhainn

I thought my 800's average 2:35 was half decent tonight.:rolleyes:

I don't know if I could have even stayed with you on even 1 rep.
Super quick man

thirstywork2

Just used this week as a chilled out week.threw the programme out the window and listened to my body and mainly ran when I had company.
Wed-sat logged 15miles in total.took rest day saturday and ran 16miles today with big group,Fionulla Britton was there floating along beside us.
total miles for the week:55-56
shoes today:Mizuno Rider
Have a run tommorow at 12 meeting couple lads.
Going to try get down the club twice a week from now on.

thirstywork2

9miles with a mate who lives 25m from my appartment.pace was 6.50 per mile.slight niggle on the hamstring still.The wind was mental out there today:eek:
shoes:mizuno ronin
Place:phoenix park trails.

thirstywork2

4miles am to work.
did 1mile warm up and 4 x 800m reps on the track with 2mins 30secs recovery. 2.28 felt relaxed 2.26 felt good 2.25 pace was tough now 2.24 went too hard in the middle but happy with effort
Solid session,very happy.Was thinking 2.30 would be a good target so happy out.
cool down was extended as I was locked out of my appartment:(
ran 7miles
Total miles:15
shoes:mizuno ronin
location: donore track

thirstywork2

Savage evening for a run
Ran 16miles in 1hour 52mins
felt very relaxed and pace went from 8min miles down to 6min miles.
Had company for the second half which was great.
Weighed myself for first time in a month 12stone 12 pounds
easy few days now and long run sunday.
shoes:puma fass 500
location:phoenix park trails
40miles so far this week.

thirstywork2

ran 4miles to work at 6.50 pace.Didnt feel as tires as i thought i would be.probably do short spin on the bike and stretching later .

thirstywork2

friday:8miles
sat:rest(hungover)
sunday:4miles
monday:5miles
tue: 3 x 800m average 2.24 3 x 600m average 1.48 3 x 400m average 69secs total miles:9

I have decided to reduce volume and intesity before my body breaks down.Will go on schedule with coach next week and decide onw hat to race.

thirstywork2

wed easy 8miles
thur 30miles on bike
fri 9mile very easy as calf tight

thirstywork2

sat:did session after work in polo grounds with my mate.
ran 6 x lap which is 0.94 miles 3.07,2.47,2.48,2.48,3.01,2.41
cool down for 20mins.
felt strong and happy with session but too fast for where im at.
Sun:long hangover run of 15miles

cwgatling

thirstywork2 wrote: »

Sun:long hangover run of 15miles

I am familiar with that type of run . Nice day for it though.

Any races coming up?

thirstywork2

No races for atleast 3 weeks.Really enjoying the sessions down at the club and the sunday runs(even if hungover)
What you got yourself coming up?
pace on todays run was 6.50 per mile.

cwgatling

Good stuff - you're flying. Keep it up.

Nothing for me now until the Kildare marathon in 4 weeks.

thirstywork2

75mins at around 8min miles in the phoenix park.gorgeous day out.


9:miles
shoes:puma fass(bistered on my toe)

Itziger

thirstywork2 wrote: »

sat:did session after work in polo grounds with my mate.
ran 6 x lap which is 0.94 miles 3.07,2.47,2.48,2.48,3.01,2.41
cool down for 20mins.
felt strong and happy with session but too fast for where im at.
Sun:long hangover run of 15miles

Am I misreading this????

0.94 of a mile in 2.41????

TheRoadRunner

Itziger wrote: »

Am I misreading this????

0.94 of a mile in 2.41????

0.94km

thirstywork2

TheRoadRunner wrote: »

0.94km

Thanks for clearing that one up lol :eek:

ran 3.5miles this morning at 7min mile pace.
cycled home and did 2 mile warm up followed by 8 x 400m with 2min-2min 10 recovery.Times where 69,68,66,65,64,64,65
3mile cool down
miles total:11
shoe:mizuno ronin

thirstywork2

12 miles 7.10 pace.decided to use my h/r monitor and average h/r was 148
location:phoenix park
miles:12
shoes:nike vomero

thirstywork2

Morning runs god I hate them but today wasn't too bad,maybe it was the sunshine or the extra hours I got in bed.
Started of slow 1st mile 7.40,7.20,7.12,7.15 after 4miles I had to run 15mins at 75-80%,wasnt sure what pace this would be so just ran steady mile5:6.21
mile6:6.14 mile7:6.08 mile 8 7.05 mile 9 7.15 and easy half mile at the end.

Total miles:9.5
shoes:mizuno rider
location:roads and Tymon Park.