Starting again

average_runner

Wont make the race tonight as little one is sick.

average_runner

Mon Session

---

Didnt out for a run since last Wednesday due to various things. Weekend was hectic with sorting house out after getting it painted, work on the allotment and the little one being sick(better now).

So decided to do a long run this morning to work, wasnt sure how it would go as legs were sore at the start.

Did 11.7 miles to work, started at 6.30 am. Overall pace was 8.56 and times was 1:44.

Listen to newstalk sport podcasts during the run.


Really lacking races at the moment, but these things happen.


Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|77.30|10
Total|549.25|86


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Tues Session

---

Club night tonight so did 2 miles warm up @ 9:10 pace. Did the normal club warm up then and some small sprints.

Session was same as last week, 1.10k in the park on the grass with the last .4 of the k all up hill. The heat last night was very tough, was sweating after the warm up even!!!

4x1.10k with 2:30 min rest.

1) 4:26
2) 4:36
3) 4:38
4) 4:35

.7 of a mile warm down @9:50 pace.

Total mileage 5.5 miles

Signed up for the Swords 10k and the 10 miler in the park this morning.



Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|82.80|11
Total|554.75|87


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Thurs Session

---

Club night and the session was tempo.
The session was 8mins on and 2min 30 sec break. Do this three times.

So did a 2 mile warm up at 8.45 pace.

We started the session and it went as follows:

First 8 mins: Pace started at 6.35 and kept this till 6 mins. We then turned up on to the hill with wind in our faces, time dropped to 7:00 mins.
Distance 1:13.

Second 8 mins: This was on some hills and into the wind for the full alloted time. Pace was steady at 7.28 and distance was 1.07.

Third 8 mins: Was with the wind but some hills to climb. Felt it at 7 mins but pace was 6.50 and distance was 1.15.

Did a 1.65 miles warm down @ 9.20 pace.

A good session and total mileage was 7 miles.





Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|89.80|12
Total|561.75|88


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Friday Session

---

7 mile run around lucan. Took this handy and did it in 58:55. Average pace was 8:25. Maybe a little too fast after thursday session. Will rest now tilll monday long run home. Plenty of hills on that run.





Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Total|568.75|89


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner

Wednesday Session

---

Missed last two days due to work, so got my longest run of the week today.

So ran from home to Eastpoint where i work.

Distance 11.7 miles @ 8.44 in 1:42:30.

Nice run and happy with it.




Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul|11.7|1
Total|580.45|90


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Thursday Session

---

Club night. Did two miles warm up. The usually stretching and warm up sprints.

The session was 10 mins fast on grass, ten mins recovery and ten min.

Pace for first session was 6.49 and was 1.5 miles.
Recovery we walked for a bit and then did 7 mins jog and was .67 miles.

Pace for second session was 6.50 and was 1.49 miles.

Jog home was .40 miles.

A tough session especially after yesterday long run.

Total distance 6.05 miles.



Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul|17.75|2
Total|586.50|90


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Sat Session

---

An easy 7 miles in lucan. Pace was 8:52 and time was 62:30.



Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul|24.75|3
Total|593.50|91


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner

Monday Session

---

My longest run of the week. From Lucan to Eastpoint business park. Distance 11.7 miles. Watch went dead on me after 2 miles so not sure of pace or time. But a good run.


Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |36.45|4
Total|605.20|92


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner

TuesdaySession

---

Club session tonight. The plan was period training with :

1 min on 60 secs recovery
2 min on 75 secs recovery
3 min on 90 secs recovery
4 min on 120 secs recovery.
3 min on 90 secs recovery
2 min on 75 secs recovery
1 min on 60 secs recovery

Did 2.10 miles warm up and then did the session, didnt do the 4 min one as doing a 1500m track race tomorrow night in Santry. First time trying one of these.

.50 mile of warm down.

Total mileage 4.5 miles
Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |40.95|5
Total|609.70|93


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Wednesday Session

---

A recovery run of 4 miles today at lunchtime along the sea front in Clontarf.
Pace was 9.16 and time was 37:02

Total mileage 4.5 miles
Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |44.95|6
Total|613.70|94


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

1500m Race Report

---

Headed out to Santry last night for this race. The last time i did 1500m was three years ago and then my time was 5:58. I was looking for 5.40-5.45 if all going well, and be very surprise if i got under 5.40.

In the rain we line up and off we went. First lap was done in 1:25, i was going comfty at this stage. Time after 2 laps was 2:57 and still feeling ok. Time after 3rd lap a bit tired was 4:27. So onto the last lap and i decided to kick from 200m and came in at 5:36. Was really happy with this and finished 9th out of 20. Really thought i be at the back of the field.

I wasnt totally knackered after the race, so should of kicked from 300 out, but very happy with it and thats a sub 6 mile pace which would be great if i could get this year.

Total mileage with warm up and warm down included was 2.5 miles.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |47.45|7
Total|616.20|95


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Looks like the 10k in swords is out the window as out sick with stomach bug

average_runner

Monday Session

---

First session back since the stomach bug. Just did a 5 mile run on the Clontarf sea front. Time was 43:36. Good to be back and will do 3 more 5 milers this week before i start the proper training again.



Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |52.45|8
Total|62.10|96/table]


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Tues Session

---

Another 5 miles on the seafront. Pace was 8.07 and time was 40:36.
Nice run even if it was raining. Good few out running also.


Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |57.45|9
Total|626.20|97




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Would people think i be mad to go for Dublin marathon now and use the 12 week program in Scott Douglas book?

If i was aiming for a time i go for 3.45.

Just thinking i am getting withdrawl symptons

Thanks

flying_scotsman

Sure, why not!

average_runner

Thursday Session, Club night

---

Club night last night so did 2.5 miles warm up at around 9.10 pace.

Then we had a 30 min session fartlek with smaller recoveries in it.

Total distance was 3.66 miles and average pace including recoveries was 8.16.

Total distance was 6.16 miles

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |63.61|9
Total|632.36|98




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Friday

Recovery run of 4 miles. Total time 37.

Start marathon training on monday.



Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |67.61|10
Total|636.36|99




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner

Intro

---

So i decided to give dublin marathon a shot. Its a 12 week plan and will take each week as it comes. Target plan is to run with the 3.45 pacers and get a pb. If plan doesnt work for me, it will be a good base for me anyhow.

Week One plan is:

Monday 11 mile run
Tuesday Club session on the hills
Thursday 7 mile general run
Friday 4 mile recovery
Sat 13 miles with 5 slow and 8 at pace.

Monday

---

Ran from Lucan to work this morning. Nice early run. Run was going ok till i hit north circular road and stomach kicked up. Made it to work though!!. Pace was slower than usual for this run as havent done it in 2 weeks due to the stomach bug.

Time was 1:38:20, Pace 8:56, Miles 11

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Total|647.36|100




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

outforarun

That's a fair distance to cover before work. Best of luck for the next 12 weeks. Will be reading with interest.

average_runner

Wednesday

---

General run yesterday of 9 miles. Good few hills on this route. Enjoy the run. Time was 1:20:42 and pace was 8.56.


Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|9.00|1
Total|656.36|101




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Friday

---

Easy 4 mile recovery today. Pace was 9:22 and time was 37:28

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|13.00|2
Total|660.36|102




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Sat

---

13 mile lsr with 8 miles at mp.
5 miles at 9:25 in 45:25.
The 8 miles was over a hilly course in lucan. First 4 miles was sub 8.The lucan village hill hurt me badly and that mile drop to8:40. Recovery after that to finish a average of 8.12. Good session .
Totsl mileage 13 miles

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|26.00|3
Total|673.36|103




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Tuesday

---

12 mile medium run to work. Pace was 8.49 and time was 1.45:47.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|38.00|4
Total|685.36|104




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Thursday

---

Session was 2 miles easy, 4 miles tempo and 2 miles easy.

Decided to this in Griffeen park beside home.
2 miles easy was at 8.53 pace.

4 miles tempo average 7.27 pace. The first two miles were 7:19, 7:21. Wanted to slow the pace down on the third mile as was going way over half marathon pace of 7.30. Then during that nearly got him with a pram that put me off altogether so did a 7.40. Last mile i picked back up to 7.25 pace.

2 miles easy at 8.58 pace.

Nice session and was comfty on the tempo.






Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|46.00|5
Total|693.36|105




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Friday

---

Recovery run today at lunchtime. 4 miles @ 9.16 pace, time was 37:10





Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|50.00|6
Total|697.36|106




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Sat lsr

---

Plan was 16 miles in around 8.50 pace. Build up slowly at start. First 6 miles were grand but then the suffering kicked in. Got water at 9 miles but I was burning at this stage. Last 7 miles were tough in the heat but finished at 9:07 pace and very tired. The sun really got to me today as I drank nothing before I started. But stuck at it at my lowest point.





Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|66.00|7
Total |713.36|107




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Monday medium run

---

After sats tough 16 miles i thought todays 12 mile run would be tough. Then when i saw the weather and realise i be running head on into the strong wind, i thought there be trouble. But I actually found it quite comfortable. Pace was 8.54 for 12 miles and time was 1:46:43. Amazing how you can have a really tough run 2 days ago and then be grand 2 days later.




Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|78.00|8
Total |725.36|108




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner

Tuesday Recovery Run

---

5 mile recovery run. Pace was 9.20. Did it in the local park which was nice.



Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|83.00|9
Total |730.36|109




Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/QUOTE]