Starting again

average_runner · 17-08-2012 8:48am

Thursday

Club night last night. When i saw the weather i didnt even think twice about missing the session. I am well into marathon focus mode now:rolleyes:

Did 2 mile warm up @ 9 min pace.

The session was 6 x 1k with 2:30 min pace. My plan was to do 5 only as have pace run this weekend.

List of times are as follows:
1) 4:03
2) 4:04
3) 4:03
4) 4:05
5) 4:04

Was a bit cautious on the corners in the run as feet were sliding a small bit.

Did 1.5 mile warm down at 10 min.

Total Mileage 6.5 miles and a good session.

Be interesting to see if it took anything out of the legs for the pace run on sat which is 6 miles @lsr and 10 @mp.

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|89.50|12
Total |736.86|110

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

average_runner · 17-08-2012 1:54pm

Friday

Did a 4 mile recovery run today. Pace was 9.32. Very warm out there. Hope it cools down a bit tomorrow

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|93.50|13
Total |740.86|111

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

average_runner · 20-08-2012 9:43am

Sat and Monday

Sat Morning i headed out at 7.30 am for 6 miles lsr and 10 miles at pm pace. Did the first 6 miles @ 9.25 pace. The next 9.4 miles i did @ 8.23 pace. After 7 miles i did stop for 3 mins. Ran out of road to the the full 10 miles in !! Great planning eh!!!!

Monday i did 11 miles @ 9.54 pace, time was 1:38 to work. Eased off a bit at time as doing 10 mile race on sat. Not sure how legs are for this race.

Plan for the week is either 6x1k session tomorrow with club / 5 mile recovery and on thursday 5 mile recovery 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 |78.61|11
Aug|120.00|15
Total |767.26|113

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

average_runner · 23-08-2012 1:21pm

Thursday

Was meant to run on Tuesday but my thigh muscle was sore. Thank god for the foam rollers. So headed out today for 4 miles easy. Pace was 8:36.

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|124.00|16
Total |771.26|114

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

average_runner · 27-08-2012 8:53am

10 mile race report

Wasnt a 100% confident going into this race as hadnt race since start of May and only one tempo run since then and a few speed sessions. While i was averaging 25-30 miles a week, i started marathon training 3 weeks ago. Thought i was about 70% towards where i was this time last year.

Last year i did a time of 77:50 but fell into bed sick after it, so the target was to get close to that time.

Started off with a 7.28 for mile 1. Was surprise how quickly i got to the speed and had to slow myself down. Mile 2 and mile 3 were 7:33 and 7:39. Fell the long drag here but it was ok. Mile 4 was a 7:28 and here i latched on to a group that were going my speed, was about 20 in this group.

Mile 5 and 6 times were7;27 and 7:23, feeling good at this stage and at the front of the group but also putting the brakes on myself as i knew the hills were to come.

Mile 7 was a 7.35 and here i lost my contact with the group, its wasnt due to tireness but due to water station. I need to practise drinking from the cup for next years New York marathon. As i went to the table some fool cut right across me and nearly into the tables. A smart 10 year old or so giving out the drinks, recover well to give me a cup. Fair play to him. Slowed down to drink the water and before i realised I was 300m or so behind the group.

Decided not to sprint back to the group but to work on it over the distance. At mile 8 i did 7:40 and caught up on most of the group except some pull further ahead. I continued to work on this and at mile 9 is i did 8:04. This was a tough mile and when i looked at my watched i realised a 76 min was in the bag. The group leaders were gone also at this stage.

Mile 10 plan was to relax home to get the 76 min time but my speed was good again and i heard the announcer saying 1 min left for sub 75. Knew i never get this time where i was, but knew if i push i get sub 76. Got to the line in 75:55. A pb of 2 mins. Last mile was 7:28. Delighted with the time and back to marathon training.

I have to say it was probably one of the best organised ten milers in years, plenty of fruit afterwards and even elverys had a tent for a recovery drink.

Only downside was the portaloo's but this is something they can easily correct.

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|134.00|17
Total |781.26|115

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

belcarra · 27-08-2012 9:06am

average_runner wrote: »

10 mile race report
Mile 7 was a 7.35 and here i lost my contact with the group, its wasnt due to tireness but due to water station. I need to practise drinking from the cup for next years New York marathon. As i went to the table some fool cut right across me and nearly into the tables. A smart 10 year old or so giving out the drinks, recover well to give me a cup. Fair play to him. Slowed down to drink the water and before i realised I was 300m or so behind the group.

You'd better get used to this for NYC! There's simply so many people on the course that it happens at nearly every station. My tactic last year was to get to the 3rd table or so and avoid the masses heading for the first and second tables. This also allowed you to grab a second drink at the last table in case the first cup went everywhere but in your mouth as tended to be the case!!:D

Well done on the PB by the way!!

average_runner · 27-08-2012 9:29am

belcarra wrote: »

You'd better get used to this for NYC! There's simply so many people on the course that it happens at nearly every station. My tactic last year was to get to the 3rd table or so and avoid the masses heading for the first and second tables. This also allowed you to grab a second drink at the last table in case the first cup went everywhere but in your mouth as tended to be the case!!:D

Well done on the PB by the way!!

Thanks for the advice. Cut going everywhere seems to be popular

average_runner · 27-08-2012 1:52pm

Monday

5 miles easy in the lashing rain at lunchtime. Legs felt ok after sat race.

Pace was 8:58 and time was 44:52.

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|139.00|18
Total |786.26|116

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

average_runner · 28-08-2012 9:35am

Tuesday

Medium run to work this morning from Lucan. Felt a bit cold this morning i thought. Average pace was 8.55 and it was 12 miles 1:47. Legs were tired near the end, suppose the race caught up on them.

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|151.00|19
Total |798.26|117

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

average_runner · 31-08-2012 8:37am

Thursday

Tonight the plan was to do 10 miles, with 5 miles at tempo pace.
Did 3 miles warm up @8.50 pace.

Met one of the other members of the club and we decided to do 40 mins tempo instead of distance.

Did 5.56 miles @ average pace of 7:12. Felt really strong on this run and the race last sat seems to loosen my legs up. The pace was really comfortable for me.

Did 1.5 miles warm down then in the park @9min pace.

A great session and 18 miles planned for Sat.

Total mileage 10 miles

Highest mileage for the month too, 171 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|171.00|20
Total |808.26|118

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

average_runner · 01-09-2012 6:08pm

Sat lsr

Headed off on this run with a friend at 7.30am. Up and down the lucan hills and liffey valley.

Started off at 9:30 pace and worked it down as we went along. Average pace at the end was 9:05 and last 5 miles were below 9:00.

These runs are a lot easier with some one.

Total mileage 18. Average pace 9:05 and time was 2:43:25.

Off to tayto park with other half and the little one.

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|171.00|20
Sep|18.00|01
Total |826.26|119

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

average_runner · 03-09-2012 10:06am

Monday Medium Run

12 mile early run from Lucan to work. Nice morning for it. Run went well, starting to know every inch now on the road!! Average pace was 8:57 and time was 1:47:10

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|171.00|20
Sep|30.00|02
Total |838.26|120

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

average_runner · 05-09-2012 8:56am

Tuesday

Club session tonight. Did 2 miles warm up @8.50 pace.

Then it was 10x400m with 50m walk and 150m jog in between each one. Session was more about endurance than speed, trying to keep all times the same. Times ranged from 89 secs to 91 secs. Last one was 85 secs. Techinque was also a main focus here.
Felt good in this session.

2 mile warm down @9:06 pace.

Total mileage including jogs is 7 miles or a bit more.

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|171.00|20
Sep|37.00|03
Total |845.26|121

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

average_runner · 07-09-2012 8:37am

Thursday

This would be my lsr this week as cant do it at the weekend. The plan was to run from Eastpoint to Lucan, make it at least 16 miles. I knew this would be my toughest run as its all hill really on the way home except for the glen in the park and the drop to woodies on the n4.

What i didnt count for was the wind in my face the whole way and the heat!! Plus its harder to run long runs in the evening.

Started off at an easy pace and got to the Phoenix park feeling grand. Ran up Chesterfield avenue, suddenly remember the long drag there and down the glen. Into Chapelizod and up the big hill all the way to hertimage hospital at liffey valley. Legs felt tired after the climb so took my first gel, was at 10 miles. From here it wasnt too bad, ran up towards pennyhill in lucan out to the business park and back in towards home. Took gel at 14 miles. Got home at 17 miles. A tough run but happy i did it and pace was 9:03 on average. Did take small breaks at 10 and 14 miles just for gels and for a minute rest.

Recovery run today and then rest for the weekend.

Total mileage 17 miles and time was 2:33:55

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|171.00|20
Sep|54.00|04
Total |862.26|121

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

average_runner · 07-09-2012 1:46pm

Friday

Easy recovery run to day of 5 miles. Very warm out there.

Total mileage 5 miles and time was 45:55 and pace was 9:10

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|171.00|20
Sep|59.00|05
Total |867.26|122

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

average_runner · 10-09-2012 9:39am

Monday

Medium run to work this morning. Body so used to these early runs now, that it will probably give out if i didnt do it!! Interesting run though, saw an accident in the distance on the n4 and then saw helicopters around heuston. Never know what u see on a run!!

Total mileage 12 miles and time was 1:45:11 and pace was 8:50

Half marathon this weekend, previous best was 1:39:50 on a flat course so be interesting to see how i go on Sat.

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|171.00|20
Sep|71.00|06
Total |879.26|123

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19[/QUOTE]

average_runner · 12-09-2012 8:41am

Tuesday

Club session last night, did 3.75 miles of a warm up and then the session was 6x1000 with 2:30 break. This was ideal as was the session on the training plan too.

The last time i did this i was averaging around 4:03 - 4:04. Times this time were:
1)4:01
2)4:02
3)4:01
4)3:59
5)4:01
6) 3:44 (incomplete)

On the last one a dog off the lead came towards us all and i went over on my ankle. Owner asked if the dog bit me, which i replied no and that was it. Wouldnt mind there is a dog pen there now for the dogs to play and big sign saying dogs not allowed off the lead.

Ankle is in bits this morning, limping badly. Got a support for it but cant see me running dublin half now as bearly can walk!! So plenty of rest now till this recovers, god knows how long this will take:mad:

Otherwise it was a great session.

Total mileage 7.5 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 |78.61|11
Aug|171.00|20
Sep|78.50|07
Total |886.76|123

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

belcarra · 12-09-2012 9:00am

average_runner wrote: »

Tuesday
On the last one a dog off the lead came towards us all and i went over on my ankle. Owner asked if the dog bit me, which i replied no and that was it. Wouldnt mind there is a dog pen there now for the dogs to play and big sign saying dogs not allowed off the lead.

Ankle is in bits this morning, limping badly. Got a support for it but cant see me running dublin half now as bearly can walk!! So plenty of rest now till this recovers, god knows how long this will take:mad:

Bad luck there AR. Take it easy on the ankle and make sure only easy running for the first few runs back as you build up the strength again.
I'm sure some of the others will know some exercises to do when moving it freely again.
Perhaps aim for the EcoRun in East Point as a target run instead?

average_runner · 12-09-2012 9:02am

belcarra wrote: »

Bad luck there AR. Take it easy on the ankle and make sure only easy running for the first few runs back as you build up the strength again.
I'm sure some of the others will know some exercises to do when moving it freely again.
Perhaps aim for the EcoRun in East Point as a target run instead?

Thanks. Yeah might look at the run in Eastpoint for a replacement.

average_runner · 13-09-2012 9:46am

Ankle seems 50% better this morning, so looks like its not too bad of an injury. If i get a good improvement today on it, i will try a trail run tomorrow at lunch to see if i can run the half. If not i will wait till Monday.

belcarra · 13-09-2012 10:03am

average_runner wrote: »

Ankle seems 50% better this morning, so looks like its not too bad of an injury. If i get a good improvement today on it, i will try a trail run tomorrow at lunch to see if i can run the half. If not i will wait till Monday.

Again, just be careful with the trail run as roots, rocks, etc. might cause you a little trip which could ruin all the recuperation so far.

average_runner · 13-09-2012 10:47am

belcarra wrote: »

Again, just be careful with the trail run as roots, rocks, etc. might cause you a little trip which could ruin all the recuperation so far.

Sorry trail run was probably the wrong word. What i meant was a normal flat 5 mile run as a trial

I would probably kill myself on a proper trail route

average_runner · 14-09-2012 8:49am

Not doing the half tomorrow, still not a 100% so will wait to Monday evening and start the next stage of training.

Will look at the eco run for sat week with 3 miles slow and 12 miles at PMP.

average_runner · 17-09-2012 9:05pm

Monday

First run since I did the ankle. Ankle held up fine and manage to do 7 miles @ 8:24 pace.

Time was 58:54.

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|171.00|20
Sep|85.50|08
Total |893.76|124

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19[/Quote]

average_runner · 18-09-2012 10:09am

Tuesday Session

Medium run to work today. Something i did notice yesterday was the right was compensating a bit for the left because of the ankle. I felt this even more today on the run to work. Maybe legs were not as fresh having run less than 12 hours before hand was a issue too. The inner right high thigh was sore on rotation.

Got the 11.5 miles done in average pace of 8:54 and time was 1:42:35.

Notice when getting changed the ankle was a very yellow colour and had a 4 inch bruise down by the base of the foot under the ankle. Now this could of been there on sat, just i never checked. Will keep an eye on this to see if it flares up any more. Wont run now till Thursday night.

But if i have trouble with Thursday and Sat run i might call it a day on the marathon front fro this year.

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|171.00|20
Sep|97.00|09
Total |905.26|125

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

average_runner · 20-09-2012 8:38pm

Thursday

3 miles warm up. 5 miles tempo including the hills of lucan. Pace for this was all under 7:40. 1.5 miles warm down.

total mileage 9.5 and total average pace was 8:20.

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|171.00|20
Sep|106.50|10
Total |914.76|126

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

outforarun · 20-09-2012 8:53pm

How did the ankle hold up?

average_runner · 20-09-2012 8:54pm

outforarun wrote: »

How did the ankle hold up?

No problem today, which is great. Sat long run will be the big test.

Thanks for asking.

outforarun · 20-09-2012 8:57pm

That's good to hear. Fingers crossed for Saturday.

average_runner · 22-09-2012 7:11pm

Sat lsr 20 miles

Didn't have a great night sleep as little one had a cold.
Got up at 7:50 and left at 8:10. To my shock there was frost. Headed from the house out the link road towards tallaght and turn left to Belgard rd. Pace was 9:05 at this stage. Turn left at belgard rd down towards newlands cross. Pace drop to 8:58 at this stage. Went up thru Fonthill and had first stop for new drink in shop and a gel at 10 miles. Headed around liffey valley and into lucan village.

Had a gel at 15 miles and started the hills towards leixlip and down time lucan spa and towards griffeen park. Had 2 miles left and pace went to 8:59 on 19th mile. On last mile I picked pace up easily till I hit 8:56 and cruised home.

Ankle was great no niggles at all. So eco run next week and all roads leads to Dublin.

Mileage 20 miles, Pace 8:56, time 2:59:00.

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|171.00|20
Sep|126.50|11
Total |934.76|127

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|19

Starting again

Comments