Sub 75min half marathon

tunguska

thirstywork2 wrote: »

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.

Kind of like the early morning runs myself. During the summer months anyway. Great to get out the door at 6:00am, head down to the park and enjoy the quiet.

thirstywork2

Todays run was 6.75miles in 45mins at 6.40 pace
splits 6.50,6.55,6.32,7.02(hilly),6.34,6.33,6.17(pace)

Felt relaxed running at this pace and finally feel like my form is improving fast without having too over do the mileage.
The good weather is making it much easier and going to have a run in I.M.R.A Bray Head next week.

Tommorow is 6 x 1k in the polo grounds,goign to have to do after long day at work as morning time I wouldn't be ready for the session:(
Don't have a partner to do this so will make it tougher but looking forward to it.Sunday long run in the hills willmake it a very productive week

Mileage this week:48.25
shoes:mizuno rider
location:tymon park

thirstywork2

2.75mile warm up very easy
6 x 1lap of polo grounds splits 3.07,3.07,3.06,3.03.3.00,2.54
Felt heavy leged from the start so decided not to push this session.
My coach keeps telling me not to leave it in training and save for the races.
Ran very early at 8am due to work,from previous weeks I am just shttered doing it after long day at work.
Good decision !!!
Looking forward to my run tommorow in the hills and soem rest after
Shoes:mizuno rider/mizuno Ronin
Distance:9.75miles
Total this week:58

thirstywork2

2hour run from marley park up to tibradeen.gradient steep so heart rate was high for most of it(average 152)
Distance covered 26k(forgot to change to miles on garmin)
average pace 4.40 per km.
Nice finish to the week,recover tommorow and see if im fit for session tue,if not will do session wed.Gona give Bray Head a miss.
distance:16.15miles
shoes:mizuno rider
location:marley/mountains

Ran 4miles easy with a mate up in Louth this evening !!!

total miles for the week:78miles

thirstywork2

8miles 58mins.body tired and quads sore fromt he downhills yesterday and the dancing afterwards along with the pints and shots
location:phoenix park
shoes:nike vomero

Weekly totaL:8

Woddle

thirstywork2 wrote: »

2hour run from marley park up to tibradeen.gradient steep so heart rate was high for most of it(average 152)
Distance covered 26k(forgot to change to miles on garmin)

You running the WW relay?

thirstywork2

Woddle wrote: »

You running the WW relay?

Would love to run it but not on any team this year

Woddle

thirstywork2 wrote: »

Would love to run it but not on any team this year

Shame, just thought you might have been doing a recce of leg 1.

thirstywork2

tue:5miles am and 5miles pm(quads in bits) total 10miles
wed:5miles am(legs not so bad)

thirstywork2

wed:5miles am
2miles easy 5miles @ 6min pace and 4miles easy
Total:16miles
shoes:new balance 1080
Location:concrete roads and phoenix park.

Total so far this week:34

thirstywork2

10hour shift at work so didnt get out till 8.20ish
2mile warm up followed by 2 strides
8 x 600m of 90secon recovery average 1.49 per rep which was a touch under what I had scheduled but considering last few days I have been very tired and legs (especially quads) been sore.
5mile cool down.

total miles:11
shoes;warm up and cool down new balance 1080/session mizuno ronin
location:Track Tallaght and roads home.

miles this week so far:45

thirstywork2

7.5mile run after work,felt ok but right hamstring abit tight,need to drink more water.
shoes:new balance 1080
location:road
total distance for the week:52.5miles
weight 12 stone 9 pounds

thirstywork2

10mile progression run today mile1:7.58 mile2:7.37 mile3:7.35 mile4:7.22 mile5:7.19 mile6:6.55 mile7:6.53 mile8:6.41 mile9:6.22 mile10:6.10

Felt sluggish but its going to be like that for a while till I reduce the miles.
was debating running the mens mini 10k i won last year on Monday but not int he mood of racing yet.
Location:5miles road/5miles grass tymon park.
shoes:new balance 1080
mmiles for week:62.5

thirstywork2

2mile warm up and stretch.14.5mile run with 1mile @ 5.55 halfway through and 1mile @ 5.50 near the end.
Total miles:16.5
Location:phoenix park
runners:mizuno rider

Total miles this week:79

thirstywork2

Nice easy run 6.5miles @ 7min pace,average h/r 145
started run @ 8min miles and slowly dropped pace down to 6.10 pace.
Tommorow is a track session which will have to be done before I head to Punchestown with my oul lad.
Went out last night but sstayed off the drink,hopefully can avoid it for the next 4-5 weeks atleast.
miles:6.5
location:phoenix park
shoes:mizuno

thirstywork2

3mile warm up and 6 strides
12 x 400m 4 in 73 3 in 75 and 5 in 74 recovery time was 40seconds between reps(100m jog)
2mile cool down.
total 9miles
shoes:mizuno
Location:park and track

For me this was my best session since I started training nearly 11 weeks ago.Felt relaxed and in control but still right on the money regarding effort.
Have decided with my coach to aim for the national half in September.
Will run a few small races to keep me motivated starting with the Donore 5k on the 28th May

Woddle

Good to see things going so well but more importantly how'd you get on in Punchestown

thirstywork2

Woddle wrote: »

Good to see things going so well but more importantly how'd you get on in Punchestown

Had a great day,stayed of the beer and lumped on Big Zeb

Woddle

thirstywork2 wrote: »

Had a great day,stayed of the beer and lumped on Big Zeb

Nice one are you going tomorrow?
Nothing I really like on tomorrows card, will be interesting to see how kauto goes against Nacarat though.

thirstywork2

Back to work tommorow so won't be betting !!!
Apt Approach in the last would be my sneaky e-w and Rare Bob in the big one e-w.Kauto too short !!!

thirstywork2

Nice easy 6.5 miles in 50minutes.Almost felt guilty running so little but going to stick to what the coach says as coach knows best

location:roads and tymon
shoes:saucony pro grid ride
Wore compression tights last 2 days and using grid roller also which seems to be helping.
Miles so far this week:22

thirstywork2

had to job from irishtown to grab a lift after the track races this evening.3.5mile @ 7.30 pace
total for the week so far:25.5
shoes:new balance 1080
location:city centre paths

thirstywork2

Ran early at 8am this morning !!!
The run was 20mins easy 20mins steady(75%) and 20mins easy
mile splits:7.36 7.24 7.15 6.47 6.33 6.11 7.08 6.50
total miles:8.5
didnt feel great and didnt get sucked into chasing times !!!
total miles for the week so far:36

thirstywork2

Ran 8.5 miles 61minutes,met a couple of runners I knew during the run in the park which helped time past by quickly.
felt sluggish early on,still not over this tummy bug yet.As the run went on felt abit better plus I was able to drop my work bag back home after 4miles.
total miles for the week so far:44.5
shoes:new balance 1080
foam rolling after and stretching
weight:12stone 6 pounds

thirstywork2

Session this morning 8am as follows: 1k 3.12 2k 6.38 2k 6.32 1k 3.10 (recovery 2mins)
warm up was longer than I wanted as I was running to work 4miles
cool down shorter than I wanted 1.5miles
total:10.5miles
Very happy with session as doing it on my own and early morning.
Long run tommorow and rest day Monday
shoes:warm up nb 1080 session:mizuno ronin
total miles so far this week:55

thirstywork2

Long run in the phoenix park:

Met up with my mate Aido and ran 15.5 miles average 7.02 per mile.
threw in a 6.01 mile on mile 14 just to get the legs turning over.
tired but good week as sessions where good and body feels good.
Easy day tommorow and then I think 15 x 300m on Tue

Location: phoenix park
shoes:mizuno

Distance for the week:70.5miles

shels4ever

thirstywork2 wrote: »

Long run in the phoenix park:

Met up with my mate Aido and ran 15.5 miles average 7.02 per mile.
threw in a 6.01 mile on mile 14 just to get the legs turning over.
tired but good week as sessions where good and body feels good.
Easy day tommorow and then I think 15 x 300m on Tue

Location: phoenix park
shoes:mizuno

Distance for the week:70.5miles

nice running, everyone seemed to be in the park today.

thirstywork2

Was that you I saw in that group running up by the kyber pass Shels.Had my glow in the dark shorts on today so you would have seen my 20 miles away

shels4ever

thirstywork2 wrote: »

Was that you I saw in that group running up by the kyber pass Shels.Had my glow in the dark shorts on today so you would have seen my 20 miles away

We did pass by there but not sure we passed you, sounds like a funky pair of shorts.

RacoonQueen

thirstywork2 wrote: »

Have decided with my coach to aim for the national half in September.

Kept meaning to ask which half you were aiming for. What shoes are you going to wear in this race? :pac: