Sub 75min half marathon

thirstywork2

am 30min run, pm 30min run
got a light massage earlier for an hour.
total miles:8.5

miles for the week:30
shoes:nb 1080

thirstywork2

6miles today with one mile at 6min pace in the middle.
hamstring a little tight.
location:phoenix park
shoes:brooks
miles this week:36

thirstywork2

Friday rest day:just wanted to get this race out of the way.


So Saturday I woke up early and headed down to Donore to pick up my number.Did a nice warm up with ritchie Healy and Alan O broen before the race.Legs felt heavy but good.
Race gun went and pace was steady at the start,I was back in about 12-15th position but only 10metres of the front after 800m.
I was relaxed and feeling good I passed 1k in 3.05.After this we headed onto the road and I began to pick of a few runners till I was up in 5th or 6th place.Just before 1k Vinny Mulvey upped the pace and Alan O brien followed,they pulled away and no one gave chase.
When I hit the road I became a little uneasy,was I going to fast or should I just push on or settle,these problems set in when you havn't raced in a good while and being fit.
So just before 2k I decided to take up the front and push on the pace just before the downhill.On the downhill Bernard Roe came past and Paul Fleming(mr consistant)I tucked in behind and as we hit the first steep hill I made a move,well looking back now it was a pathetic move as halfway up the hill my legs turned to lead and Paul and Bernard went past.
I was thinking negative now and feelign sorry for myself but the positive was the lads seemed to be struggling against the wind and hills.
couple of glances behind and with about 400m to go soem guy was gaining and could hear people shouting for him.
With the line in sight I put the head down and just went all out,slowly what was probably an 9-10second gap on Bernard finished up around 2-3seconds and I had pulled well clear of whoever was chasing me with 400m to go.Nice finish and very happy with the race.
Miles today:11
Shoes:race;mizuno ronin training;asics landreth(yes a new pair again)

thirstywork2

13miles easy today.Decided to sign off on my training log for now.
The half marathon is further down the road and sub 75 I think I could run now so maybe 72-73 will be the aim.

Woddle

Well be sure to start another one,I've really enjoy reading this one.
What you think with a top 5 finish and what you're too good for us now

thirstywork2

Ok so have decided to start back my training log as loosing a little bit of motivation.
Since Dore I ran Clonliffe 2mile in 9.48 which was ok.
I had 10days in Lanzarote training but been sluggish since i got back.
Session yesterday was terrible and did nice 11miles today.
Running Dunshaughlin next Saturday.
so starting tommorow the log will begin with a new title.
Any ideas for a good title?

Woddle

Nice time in Clonliffe, you pipped my mate by a second

Regarding motivation, is there a chance you overdid it in Spain? if so maybe 3/4 days of easy is what you need.
I'll see you up at Dunshaughlin.

thirstywork2

Woddle wrote: »

Nice time in Clonliffe, you pipped my mate by a second

Regarding motivation, is there a chance you overdid it in Spain? if so maybe 3/4 days of easy is what you need.
I'll see you up at Dunshaughlin.

That was a mistake as I would have been same tiem as Paul Duffy from Sportsworld(think thats his name)
Phil was more than a second behind me for sure.

Didnt overtrain in lanzarote but think the sun took it out of me.slight niggle with adductor now so limping a little.

shels4ever

Good to see your log back, So any plans to take to the track this summer, think I spotted you in the steeplechase in the nations a couple of yeas ago?

thirstywork2

Didnt get out for a run till 9pm last night,was hit and miss if i went but glad i got out in the pissing rain and slogged around for 50minutes.

very aprehensive about todays session after last sat.
Anyway session went well and averaged 73 seconds per 400m off 100m jog recover(40-45secs)
nice cool down over to polo grounds to have a look/stretch and then jog back home.
Heffsarmy was there and few others of Boards.
Mileage this week:15

thirstywork2

9miles today,went down to watch graded meet.Good to see Colin Costello back running well 3.47 1500m easing up and Dave Campbell back racing after a year of injuries.

cwgatling

Good to see your training log back in action. Don't skimp on those running shoe details!

thirstywork2

todays run was 40minutes with 4 x 100m strides.
location:roads
shoes:new balance 1080
Little niggle in my right hamstring and adductors still tight(not to myself ''never do lunges ever again'')

thirstywork2

Dunshaughlin 10k tonight:

went out way way way too fast:3k split 9.27
5k split 16.27
Finished up in a pb around 33.52
Silly way to run a race,was nice meeting a few Boardsies tonight.
total miles:10

Woddle

Nice meeting you this evening, I'll be sure to pop up next week for the racers.

thirstywork2

65mins easy today,body wasn't likeing me today

thirstywork2

left the run till 8pm.all the lads int he club where coming in as I was going out.legs still heavy and sore(quads mainly)
ran 55mins @ 7min pace
Have a flush out session tommorow but Saturdays session is mental.

thirstywork2

Gorgeous day for a session int he polo grounds.Ran 6 x 600m in 1.47,1,47,1.46,1.46,1.47,1.46,1.44(1min recovery)
Felt good considering legs still bit tight from the race.
total miles 8

thirstywork2

havn't been updating my training lately.
Mainly been 30-1hour runs and last wed did my first I.M.R.A race of the year finishing 3rd.uphill was a struggle with my lower back.

Bit of bad news on Thursday(won't go into it on here)but hadnt ran since wed.

I had a 7mile tempo to do last fri so decided to run the half today and do 7miles in the middle of the half today @ clontarf.
5.30,5.25,5.20,6.15,5.30,5.25,5.20 and back to 6min miles.(pb 76.36)
was great to get a win.Hamstrings and hips very tight after.
Weekly mileage 50

Abhainn

thirstywork2 wrote: »

havn't been updating my training lately.
Mainly been 30-1hour runs and last wed did my first I.M.R.A race of the year finishing 3rd.uphill was a struggle with my lower back.

Bit of bad news on Thursday(won't go into it on here)but hadnt ran since wed.

I had a 7mile tempo to do last fri so decided to run the half today and do 7miles in the middle of the half today @ clontarf.
5.30,5.25,5.20,6.15,5.30,5.25,5.20 and back to 6min miles.(pb 76.36)
was great to get a win.Hamstrings and hips very tight after.
Weekly mileage 50

Nice time and good win there TW2. What happened with the 06:15 in the middle?

thirstywork2

trainign been up and down of late.just want to get this 5mile race out of the way Saturday and get ready for the National half in September.

today was 3mile warmup 8 x 400m average 74 recovery 30seconds
previous weeks mileage was 65miles.
tommorow 45mins thursday 40mins(with 6mins @ 75%)friday 30mins(4 x 100m strides)
Saturday 65mins recovery run.

thirstywork2

finished up 17th in todays 5mile race.
race report here: http://amphibiankingkev.blogspot.com/2011/07/5mile-race-series.html

thirstywork2

Sunday 80min run
monday rest
tue 8 x 200m in 33/34 was just a flush out session
wed 30min run am 30min pm
thursday 25mins 6.50 pace 20mins 5.50 pace 25mins 7min pace
friday 30mins am 15mins pm
sat 6 x 1k average 3.20 recovery 90secs

thirstywork2

Sunday run of 90mins with club.felt tired from long day at work and session saturday.
Distance covered 12.5miles shoes asics landreth
location:phoenix park

Monday:15min run

Tuesday:track session 2 x 400m times 72,73 2 x 800m times 2.27,2.25 2 x 400m 70,71 1 x 800m 2.25 2 x 400m 72,72
recovery avarage 38-42 secs on 400m reps and 72-75 secs on 800m reps.
shoes:brooks st5/brooks glycerin

thirstywork2

wed:30mins am and 30mins pm
Thursday:15mins warm up and running drills followed by 1mile 5.50 2mile 6.10 3mile 5.50 4mile 6.10 5mile 5.50 6mile 6.05 7mile 5.48 8mile 6.02
cool down 10mins jog and stretching.
location:Greystones
shoes:brooks glycerin

BeepBeep67

thirstywork2 wrote: »

wed:30mins am and 30mins pm
Thursday:15mins warm up and running drills followed by 1mile 5.50 2mile 6.10 3mile 5.50 4mile 6.10 5mile 5.50 6mile 6.05 7mile 5.48 8mile 6.02
cool down 10mins jog and stretching.
location:Greystones
shoes:brooks glycerin

What had you out as far as Greystones?

thirstywork2

BeepBeep67 wrote: »

What had you out as far as Greystones?

I was helping out a talented triathlete who is getting coaching from a friend who wanted to see where is fitness levels are at.
lovely area to run.