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Monday
6.16mls at 7:27 pace + 2mls easy jog with work
Tuesday
4.5mls very jog with work
Wednesday
6.5mls at 6.20am. Beautiful morning for a run.
Thursday
800m County Champ's.
Held back a bit for the first lap, went through in 73. Moved onto the shoulders of the leaders with 200m to go and kicked 80m out. Wasn't expecting them to respond as they did, I had to really dig in to hold on.
Friday
4mls easy. Was shattered today for some reason.
I was going to do 8mls by myself but I started running out of gas. Last mile was 8:38 :eek:
Total Distance = 8mls
Saturday
Didn't know what to do today. I had the option of doing the club session (no time), waiting until after work and doing the club session by myself (5 x 5mins) or do a 3K TT.
So, 1st K was 3:17, then 3:25, then wheels came off and did a 3:42 to finish in 10:25.
Distance = 5mls
Sunday
14.5mls at 7:32 pace.
Wound this one up. Started at 8:10 pace, finished at 6:49 !
Felt ok, a bit tired towards the end. Was a great morning for it.
WEEK DISTANCE = 50mls0 -
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Thursday
At 7.15am, I ran 4mls very easy. Nice to get out early in the peace & qiuiet.
At 6.15pm I ran 8.25mls.
First mile was 8.12 or something, and I didn't feel great.
Then I started to feel really good so I ran freely and the next mile was 7:12. This was followed by a 7:19, then I started to get really tired, the legs felt like jelly!
Put the breaks on big time and the next mile was 8mins. he rest of them were in the 7:50 range, and I came home feeling relatively comfortable.
There's a moral there somewhere :rolleyes:
Friday
Anyone whoever saw the classic Monty Python film, 'Life of Brian' will be familer with the term "he's making it up as he goes along"
Well, that was what todays session was like.
I had it down as a Q session, just hadn't decided what exactly that would comprise of. Had one of my clubmates there for company, but he had gone hard last night, so wasn't inclined to push it too much today.
After a 2ml warm up, I picked up the pace, with either 4-5mls of a tempo in mind, or 2 x 12mins. Of course this would have meant different paces.
First check on the pace had me at 6:15, I was ok, but I still felt I can't keep this up for 4mls.
I started to get into it a bit then, but then I started to work harder than I probably should be doing, so I decided to pull the plug at 2.5mls (6:20 pace).
Took 3mins of a jog, then did 1.5mls at 6:05 pace.
Was going to wrap it up then, but decided to take a 2min jog and do either 1/2ml or 3/4ml, settled on the 1/2 which I did at 5:44 pace.
Then, just for the laugh, after a 1min jog, threw in a 1/4ml at 5:20 pace!
Good session, one of my hardest for a while. Happy enough with the mix.
Distance = 8.25mls0 -
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Monday
8.25 tired mls.
Really struggled to get going in this one.
8:28 first ml and 8:15 next one. Finally got it down to a decent average of 7:55.
Actually started to feel better towards the end of the run which should be a good sign.
I know I shouldn't be concerned anyway about times during a recovery run :rolleyes:
Tuesday
Was in Dublin most of the day. Brought my gear with me and almost went for a run in the park between meetings, but was afraid I'd be smelly & sweating for my next one
Got back around 4pm and got in a nap for an hr or so, then headed out for 5.5mls easy.
Was expecting to feel like crap with all the driving and such, and the heat, but I felt brilliant.
The first mile was 7:47, the rest were 7:12, 7:13, 7:03, 7:08, and the last 1/2 ml was at 6:56 pace.
Was running really comfortable and when I saw 7:12 for the 2nd ml tried to apply the breaks.
Wednesday
Debating whether to do 2-3 x 15mins or something else, opted for something else.
Did an 8ml tempo over a very hilly route (I am already thinking of the Boston Marathon
).
Splits were:
6:57, 6:36, 6:51, 6:34, 6:34, 6:42, 6:34 & 6:41 (average 6:41).
Happy with this. The first 2mls had to monster hills on it, as did ml 6, the rest were a combination of long & rolling, with a few short steep one's throw in to keep it interesting.
After I got over the first 2mls, and did the 6:51 on ml 3, didn't think I'd make the entire 8mls, but then I recovered well on the smaller hills, and was surprised to be running 6:34's.
Did a mile warm up & warm down to make it an even 10mls.0 -
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Monday
Planned day off, should be the last one for a long time :eek:
Tuesday
At 12.30pm, I met a lad from the club with the plan to do 2 x 4 x 800m off 1min, with 2mins between the sets.
It was hot out, shorts & flats weather, which I love, makes me feel young again :rolleyes:
Anyway, here is what happened:
2:41, 2:41, 2:41, 2:40 - 2:40, 2:50, 82, 80
As you can see, I didn't quiet make it.
Could feel the heavy legs on rep 3 or 4, was breathing harder than I should have been as well I think, the min rec wasn't doing it.
Will probably run the Streets of Galway 8k this Saturday evening so with that in mind, I decided to use my head.
Now, excuses time
Was probably tired from ramping up the past 3wks, probably stepped up more than I should have. Still, good session all the same.
Distance = 8mls0 -
Wednesday
Just did 6.5mls easy to recover from yesterdays session. Pace was 8:05.
Thursday
Ended up having a different kind of session last night after my daughters school play, so an unplanned day off :rolleyes:
Friday
Ran out of time, damn it - I know thats a silly excuse, only way I can justify it is that its a scheduled down week anyway
Saturday
Streets of Galway 8K.
Missed the button on my garmin at the start and didn't hit it 'til about 10-15mts into it. Clocked it at 29:08, that's a pb by about 31secs, although it will be a few seconds slower than that.
Had changed the units to metric, but forgot to change the autolap as well.
Checked pace in first ml and it was at 3:13 at one point, most of the time it was 3:20-25 when I checked. Managed to get it down to 3:34 at one point.
Anyway, mile splits were:
5:31
5:55
5:59
5:59
5:52
Have to say I'm happy enough with it. Going into the race, I would have liked to get a sub 29, but realistically, I didn't think I was in that shape.
When I ran 29:15 for the 5mls back in Feb, I was in great shape and in the midst of marathon training. Averaged 5:50's there, 5:51 today.
Was using the K splits as a guideline, think at 2k I was 6:58, 3k - 10:37, 4K - 14:17, not too sure after that.
Caught a group that went off too fast (and I thought I went off too fast!) after about 2K. At that point we were running into the wind & rain, thankfully it was only for a few 100mts. A lad that I have been having a few good battles with this year caught me and from there on in he was on my shoulder all the way. I was literally hanging on to him a lot of the time, thats if you can hang on to someone from the front :rolleyes:
Hit the hill just after 4k, dug in there, was going K to K now. Felt a good surge at 6K and I felt like I was picking up the pace. He moved again at 7k and I had to let him go. There was 4 of us in the group, I could hear the other lads behind me. I made a move again at 500m out, was dying at this stage, 200m was still holding him off. With 100m to go we turned into the finish and I kicked for home.
The other guy had a good 10-15mts on me, but I just missed him by a metre. If I had thought I could have caught him I probably could have dug some more :mad:0 -
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Sunday
15mls nice n' easy, well, nice n' slow anyway :rolleyes:
Was going to go out with the club but didn't get a good nights sleep so decided to grab a couple of extra hours.
Headed out about 10.30am with the nephew. He's just starting back after a 2 week break so just did 4mls with me.
I felt sore & tired after last night, to be expected. After the 1st mile of 8:32, the rest of them were a few secs under the 8min mark.
Week Distance = 37.5mls
Monday
6.75mls on grass at 8:07 pace. Still sore & tired
Tuesday
Up and down to Dublin for meetings today, so didn't get out 'til 7pm.
8.25mls by myself at 7:40 pace. Felt ok at the beginning but tired again towards the end of it. Not as sore.
Wednesday
In the torrential rain, not to mention the wind, I did 10mls at 7:33 pace. Felt pretty good overall, a bit strange in the first few mls where I felt like putting the boot down while at the same time feeling tired, or more jelly like feeling in the legs
Maybe it was the Chia seeds I started taking 0 -
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Saturday
First I did 3mls easy byself, then I did 5mls easier with the group of lads I'm training, just what I needed to recover.
Sunday
20mls at 7:37 pace at 9am. Perfect morning for it, well, maybe a bit too windy, but still, nice and mild, with the odd shower thrown in to cool me down.
Did the first 12mls by myself, took a gel then, the nephew joined me for the last 8mls.
Felt ok more or less the whole way. Started to get a bit tired about 14-15mls, but felt better then towards the end. After the first mile at 8:09, and mile 9 at 7:23, the rest of them were 7:33-7:39, so nice and even.
Actually felt like going out for a few more miles later!!
Week Distance = 70mls0 -
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theboyblunder wrote: »Hi speedy - which marathon are you training for? Thought you were going for boston....are you having a sneaky look at the DCM? Good run BTW
Hi TBB, I'm still going for Boston (entry date September 14th ), but at the mo I'm training for a charitable gig I may be undertaking in a few months. Right now we are trying to sort out all the logistics, hope to be able to announce it by mid September. 0
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