gaelforce west 4th attempt!!

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right so its the 16th of april, and i have finally done my first run for gaelforce west!!:) as th title suggest's it will be my third time doing this great race,
2009 took me 5hr mark
2010 4hrs 44mins!

starting late this year after i had my 3rd knee op, so am just delighted to be back running, and what a run it was this morning 2.5 k's of complete joy, it's amazing how fast you forget what it feels like to run just because your'e able. Basically i'm just using this as a training log of my progress for my personal use, but if it helps any one along the way that would be cool too!!
so started back in the gym with help from physio back at the start of feb 2011 (had the op on dec.4th 2010) after thousands of bulgarian squats, single leg squats and dreaded lunges, hour's on the stationary bike, and many a cold night in my local soccer field doing what seemed like simple shuttle runs, until i actually tried turning, r going sideways for that matter finally got the green light to ease myself back into it!!
started off on a tues nyt 2 weeks ago doing the basic 12 min run ( i.e run around a soccer pitch/gaa pitch/track that you know the distance of and see how far you can go in the 12 mins! back before the injury i could do 9 3/4 laps. tues night......6 1/2!! knee was fine, and i admit i intended to go slow, but after 3 laps i was ready to collapse, all that comfort eating AND socialising made a difference, but was happy enough that the knee held up!! Decided i better check the weighing scales..... oops...went from 12 1/4 stone to a hefty 14 1/4, ( of course when i expressed my shock at this gain to my girlfriend and family, was greeted with silence and knowing looks) so now the goal is to get fit for gaelforce and in the process get back to my old fighting weight!!

i know this was a long a drawn out post, but like i said earlier mostly a guage for myself, and i taught it i put it up here on a regular basis it would help spur me on, on those nights when it's wet miserable and cold!!

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just back from another run, did 3 miles in 23:30, best attempt was 17.30 mins last year, and i'd almost swear the road has gotten steeper:D, along way to go still but no complaints with the knee. was a bit worried about going back road running but went ok,great afternoon for a run amazing what a bit of sunshine can do!!:) there's a 4 mile road race on next week locally so might have a stab at that! was looking at the photo's and results from the first ''war'' adventure race on saturday and it's great motivation to keep plugging away at it, when you see the times the top guys do the race,its amazing and would love to see them training and how they prepare for these races, would probably need a scooter to keep up with padraig marrey on his bike!!

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things are going really well went out again for 3 miles, 22:37, thats nearly a minute off the last effort. knee is getting better already, with my 3 layers of clothing in this weather the weight should be falling off soon as well:)
very happy with results so far, galeforce 2011 is now looking like a real possibility!! was looking at other threads, and some people are getting benifets of training before/after work,over the next couple of weeks if i keep improving will give it serious taught, for now though its baby steps!!!

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went back to my old woods today in east cork, basically where i started running in the first place, this place has got quite a few hills, and different tracks and trails you can take which will keep you occupied for a good hour or 2, are like today can run on the outer track which is roughly 2.3 k's (according to local die hards)!! ... set of today to see if i could get anywhere the pace i was doing before the op, which was 9 mins for 1 loop, went off today and was feeling good, starts off flat then steady incline's, not feeling to bad then the first downside absoluty no power going down the hills was at walking pace going down them, just shows how much i still have to go:(! managed the first lap in 11 mins, happy enough,, 2 mins shy of best time but i'm on the way back!! did 3 more laps round the 12 min mark, still trying to get fitness back up, and courage to get on those dreaded scales!!

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22-04-11
woods again today, alo easier on the legs basic 50 min run, didn't follow any real path,just ran around different tracks, enjoyable!!

today 23 april
went to woods again set out to do five laps and completed them 61 mins, every thing seems to be going to plan apart from the hills, no power going up, and no power (confidence) coming back down, body is not used to running yet, not sure if its mental or phyisical but just don't seem to have he believe to go flat out yet!!:mad:

hardCopy

Best of luck centre_back, hope the knee comes good.

Stumbled across your log while trying to make my own mind up about GFW. Started training about 10 days ago but haven't put my money down yet.

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mixed it up a little today, went for a short, quick 3 mile's this morning 21mins 40 sec's, this evening 6 miles in 46mins 32 sec's, starting to feel fitter but need to get the pace up a bit, think i am moving in the right direction though, onwards and upwards

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hardCopy wrote: »

Best of luck centre_back, hope the knee comes good.

Stumbled across your log while trying to make my own mind up about GFW. Started training about 10 days ago but haven't put my money down yet.

put the money down, then you'll have no excuse!!:D, if you haven't done the race before.... trust me it's worth it!! for the session afterwards alone!!:rolleyes:

hardCopy

centre back wrote: »

put the money down, then you'll have no excuse!!:D, if you haven't done the race before.... trust me it's worth it!! for the session afterwards alone!!:rolleyes:

Ended up registering shortly after I posted here, no backing down now!

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great day today, lunch time tried out the 12 min run again, 9 1/4 laps in 12 mins, only 1/2 lap of my times for before the knee op!!! delighted!! this evening ran 6 miles in 42mins 55 sec's, (4 mins faster than tues) so seem to be improving all the time!! have to say alot of this is down to boards, it's a hub of info and is really helping me along the way!! knowing that i must keep tracking my progress every day is really making me put it in!!! It's true what they say ''hills are your'e friend'',

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hardCopy wrote: »

Ended up registering shortly after I posted here, no backing down now!

good stuff you wont regret it, if it is your'e first time doing gaelforce more than happy to answer any q's u have!! and as you know boards is full of answers!!

snailsong

Thanks for putting up the log, bro. i'll be following it during my own trainig. That's a great pace you're running, even injured. The times you mention from last year are savage, i can only dream of that sort of vitesse.

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fri and yesterday were taken up with farming duties!! went out this morning for 8.8 mile run, forgot the watch so dont know the time, but it was not anything special!! felt good to get a longish run in that is close to the first run in gaelforce, starting to feel like the body is responding!!

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snailsong wrote: »

Thanks for putting up the log, bro. i'll be following it during my own trainig. That's a great pace you're running, even injured. The times you mention from last year are savage, i can only dream of that sort of vitesse.

no probs ''escargo'' , at the moment i still dreaming of last years times!!:rolleyes:

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did some late night training, right arm got a great workout last night:) feeling very guilty

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5.8 miles tonight in 45mins 35secs, took it a bit easy as the midleton 5 mile race is on tomorrow and will see where i stand. have only done one 5 mile race before, whitegate last year, 30 mins 31 secs,be no where near that tomorrow but hopefully the competition on the night will spur me on! hard training on your'e own when used to a crowd and banter you have at soccer training, but too soon to return to that, give the knee best chance to come back to something like it used to be!! hoping for 35 min mark tomorrow think thats realistic???

reading other peoples logs they seem to give detailed info on there stats and starting point, guess i should as well!! just in case anybody is following this:D

runvia

Best of luck with the 5 miler. I am following

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right first real test, weather was terrible, pissing rain but at least no wind.
big crowd at this so said i,d hang back at the start and feel my way into it, first mile was 6mins 17 secs feeling ok 2nd mile 13mins 37, starting to feel it a bit now but said i keep going as hard as i could, 3rd mile 20mins 36, 4th mile 27mins 34, last mile was tough but there was a sign which said 400 mtrs left and i gave it a serious kick passed 6 people and finished 34 mins flat!
so that works out at;
mile 1; 6'17
mile 2; 7'20
mile 3; 6'59
mile 4; 6'58
mile 5; 6'26

said yesterday that i was hoping for 35 mins so have to be happy with tonight...dont i?? the fact that i was able to give the last 400mtrs such welly shows that there is still power in the legs, just have to keep working at it!! think i will concentrate on running in the woods for the next 2 weeks and become friendly with all those hills:eek: hopefully can knock those extra 4 mins off in the next race!!:)

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runvia wrote: »

Best of luck with the 5 miler. I am following

thank god some 1 is!!:D

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went to curragh woods, gentle pace 49 mins, best time is 42, but thats going flat out so fairly happy,especially after the race last night!!!

runvia

Congrats on the 5 miles, you did very well, as you said you finished with power in your legs, maybe try slowing up on the first mile next time, start slower finish stronger

You should definitely be happy you beat you goal time and did what you aimed for

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ya runvia, i agree with the starting slower, it's just that i dont have a running club background, just going from soccer to running, where you train flat out like its a match situation!! am giving serious taught bout joining the local ac club to learn the basics, so hopefully can learn from the pros!!

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i know this has nothing to do with gaelforce, but have to give a special; mention to my local soccer team midleton fc who were drawn at home to cork city in the fai cup, great night last night waiting for the names to be pulled out of the hat!! hopefully the lads can pull a result out of the bag and produce a giant killing!! unfortunatly for me won't make it back in time but will be the loudest supporter in knockgriffen!!

went for a gentle run in the woods this morning,only 30mins as had to do some errands!! heading out now again for a slow 6 miles:P

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runvia your'e a genius!!! 6 miles in 41'30, set off nice and relaxed listening to the i-pod (finally got it charged again) think thats my best time this year!! really surprised at the time cause like i said just relaxed into it and only checked the watch when i was finished the run!! training is really starting to show some results now...delighted!!:D

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10.5 miles in 1hr 21mins, (81mins) basic route is from the home house up to our farm which is roughly 8-9 miles away do a small loop at the end and finshed at my grandparents homestead, my ever reliable father clocked it in the jeep there for me after picking me up!!;) was going to run back home, but.......!!:rolleyes:
very happy, following your'e advice runvia am going out slowly (comfortable) and taking it from there, considering that of the total 10.5miles 9 would be steady up hill ( farm is on a small mountain) am pretty happy with the progress in 1)milage 2)time 3)getting the enjoyment back!!! am going checking other peoples posts now to see whats the average time for 10.5 miles, UPHILL!!:D

LaHaine

Your fitness levels disgust me!!

You should be looking at a good time based on some of those runs

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thursday 13th

right tried something different today, saw this on the informed performance website before x-mass( they seem to have closed since but found some interesting stuff on it all the same), first time trying it out yesterday, so here goes my attempt of explaining it:rolleyes: !!
set out 4 cones, 30 meters apart;

start; 1

---

2

---

3

---

4 still with me??

you start at cone 1,
sprint to cone 2,
jog back to cone 1,
sprint to cone 3,
jog to cone 4,
turn and sprint to cone 3,
jog back to cone 4,
sprint to cone 2,
then jog to cone 1!

that counts as 1 set (300mtrs), you must try and complete 20 sets as fast as you can, 20sets =6000 meters (6ks)!! they say on the web site under 40mins is fit 40-45mins is average and over 45mins is poorish!! tough going but very good conditioning drill will try and tie this in with my regular training!!

by the way managed to finish it in 34mins 11 secs!!:D

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LaHaine wrote: »

Your fitness levels disgust me!!

well it's all your'e own fault,only started logging after reading your'e posts!! you inspired me bud!!:pac:

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this is how bored i am today at work!! went through all my post's to count up the milage/kilometers done since april 16th; here we go;

91.194 miles / 146.762 kilometers

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crap day today, got caught to go farming!!! i lie.. i love farming!!!! anyway had to harrow and roll 26 acres today... i no .... blah,,blah,,,!! finished at 6;30pm then went for my normal 6 mile run!!! been brought to my attention that i was close to 1 hundred miles in the same month!!( 16th april - 15 may) have 1 day left?. think i must travel 3 more miles"??? think i might walk it with another patient close to my heart!!

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have no interest in running today, but for the sake of doing 100miles in a month i spose i better?? lacking motivation though!!