Starting again

average_runner

14th session of New York Program:lsr 18 miles

---

Today legs felt heavy and the wheels fell off. Could only manage 13 miles.
Think the tempo on the Thursday was too close.
Might just follow p&d 55mile week plan fully.

13 miles in 1:55 and pace 8:53.

Falling asleep on and off all day. Something not right today.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|127.40|14
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|838.46|113

average_runner

15th session of New York Program:Medium Run

---

After Sat experience i decided to run this a big more tactical. Start slow and work to 8:48 which is 10% of 8 min pace.

The run was grand, never in doubt and plenty left in the end. Just re think a few things over next few weeks.

12 miles @ 8:46 in 1:44:xx


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|139.40|15
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|850.46|114

average_runner

16th session of New York Program: Club 5 k Race

---

Last night was the club 5k race which was three laps of the park with a long drag on each lap. Its known to be a slow 5k course.

Wasn't sure how this would go as did 12 miles on Monday. So did 1 mile warm up and got ready to race. Because it was my first 5k race in 4 years, the speed at the start shocked me. Alot of people kicked ahead early and i didn't go with them. Instead I stuck to my plan of 4 min pace.

After first lap a few people came back to me and i overtook them, first mile was in 6:23. Second mile was a slower 6:38 for some reason and the chance of breaking 20 faded. I passed another person and i just kept my pace going.

Third lap i felt strong and kicked on a bit, with a bout 500m to go i knew no one would overtake me but the guy in front was that bit too far ahead. Did that mile in 6:23. Just sprinted for the last bit home and came across the line in 20:14 in 6 th spot.

Happy with this as is a new pb for this distance by over 1:36. Alot of people were close to 20-30 secs slower on this course so maybe in Sept I will have a shot of breaking 20 mins on a fast course.

Main aim was to see where i was at and to get the legs loosen up for the half on August 5th.

1 mile warm down also.

Total mileage 5 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|143.40|16
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|855.46|115

average_runner

17th session of New York Program: Recovery Run

---

Recovery run of 5.1 miles @9:10 pace in 46:xx

Total mileage 5.1 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|148.50|17
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|860.56|116

average_runner

18th session of New York Program: General Run

---

General 7.1 mile run in the rain with 7x100 also. Was nice running in the rain.

Pace 8:47, time 61:xx, Distance 7.1 miles

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|155.60|18
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|867.66|117

average_runner

19th session of New York Program: lsr Run


15 miles lsr today. 15 miles, average pace 8:41, time 2:09:xx



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|170.60|19
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|882.66|118

average_runner

20th session of New York Program: Medium Run

---

12 mile run to work. Nice run in on a nice morning.

12 miles @8:44 pace, time 1:44


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|182.60|20
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|894.66|119

average_runner

21th session of New York Program: Club 5k handicap

---

Plan was either a 5 mile tempo and 4 miles easy or the club 5k handicap race and 2.5 miles easy.

I figured i would get more out of racing the 5k so i went with that. Same course as last week except this time the slowest went first and so on.

Found it hard starting out on my own but the next person only started 5 secs behind me so soon we were together. Felt like i ran alot better than last week, even though my time was 20:12, 2 secs faster , so new pb.

Will only do two easy runs for rest of the week and rest for the half on Monday. The half will answer alot of questions for me, as from 10k down I have improved alot this year but the longer distance remains in the unknown:). But i am due a good half some time, some where.

Total miles 5.5.





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|188.10|21
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|900.16|120

average_runner

22th session of New York Program: 5 mile recovery

---

5.1miles recovery in 42:xx in the rain.





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|905.26|121

average_runner

23rd session of New York Program: 7 mile general with 7x100 strides

---

Fell asleep on the bus on the way home, missed my stop so had had 15 min walk!!! Didnt feel going for the run, but the wife kinda pushed me out!!! hmmmmm

7 miles @ 8:46 pace, not sure on the time. Last run before the half on Monday.


Last month was my highest mileage ever for a month, things moving towards the right direction.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|7.00|01
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|912.26|122

average_runner

24th session of New York Program: Rock n Roll Half

---

Bad Day in the Office

---

I was confident going into this race as all my races were strong performances this year. But longer distance was unknown.


Aim was to to start off around 7 min pace and in hindsight this was too fast but had nothing to do with the day.

Did a nice warm up and was ready to go. First mile was 7 min pace and then the wheels came off. Legs went very heavy. Hit Chesterfield Avenue and really struggled here and started to hit 7:30 pace. Legs were in pain at this stage and i wanted to quit but was too stubborn for this. I was passing no one at this stage but going backwards badly. Got over Chesterfield Avenue and started to pick pace up going down hill. Hitting the S bends i was ok and didn't find this section too bad.

Once i hit the flat road after Phoenix Park my legs were dead and heavy, there was nothing there. Really wanted to quit but still too stubborn!! Decided for last 5 miles to run easy and do 8 min mp pace and that would bring me in 1:39 time, damage limitation. Managed this all the way home but didnt enjoy any of this race.

Found this ok and got home in 1:39:11, a pb of 50 secs but a very disappointing day.

Looking back at this race, walking around the zoo on Sunday and town in the afternoon didn't help. Especially when i got home after the race and my wife was wrecked after Sunday!!

7 min pace was a bit too much looking back but this had nothing to do with the wheels falling off. Its good i had a bad run too, cause you only learn from the bad ones.

Whats really annoying is that i know i can go at least 4 mins faster but yet to prove it.

Ten miler race in a few weeks.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|20.10|02
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|925.36|123

average_runner

25th session of New York Program: 7 mile general run

---

Felt alot of niggles out running today, so will do no speed work this week just general runs

7 miles @8:40 pace in 60:37

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|27.10|03
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|932.36|124

average_runner

26th session of New York Program: 5 mile general run

---

5 miles in 8:30 pace today


5.1 miles @8:30 pace in 42:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|32.20|04
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|937.46|125

average_runner

27th session of New York Program: 18 mile lsr

---

First run over 15 miles, and the last 6 were mainly hill in Lucan.

Aim was to run the first 5 miles above 9:05 pace and then work my way down. The run went well and after the first 5 miles the pace picked up. 10 of the last 13 miles were under the 8:48 mark. The hills in the last 6 miles were tough but this will increase my endurance.

18 miles in 2:39:xx Pace 8:53

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|50.20|05
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|955.46|126

average_runner

28th session of New York Program: 10 miles @ mp

---

Started to do mp runs every second week as struggle to do them in the early mornings.

So 10 miles @ 8:57 pace time 79:45. Plan is to increase it to 12 - 16 miles over the training weeks.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|60.20|06
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|965.46|127

average_runner

28th & 29th session of New York Program

---

Recovery Run
4 miles on the Clontarf Sea front, pace 9:10, time 36:40.

Medium Run
12 miles to work, left watch in work so no idea about pace or time.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|76.20|08
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|981.46|129

average_runner

30th session of New York Program: LSR

---

Meant to this on Sat but had a night of not much sleep, same pattern for Sunday!

Did it on Sunday but never got going. Not enjoying the training at all this time around, if it wasnt New York I would of pulled out now.

Pace 9:07 Time 3:02 Miles 20

10 miler race in the park this week, so a speed session tomorrow and recovery Wednesday.

Need a nice run here to give me a boost but my love for anything over 10k seems dead.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|96.20|09
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1001.46|130

slowsteady

average_runner wrote: »

Need a nice run here to give me a boost but my love for anything over 10k seems dead.

Give the 10 miler a lash and if it still doesn't change try another very easy week and see if the body just needs a rest. One week out of the programme this far out should not affect things and would be better than slogging along over the coming months.

pistol_75

slowsteady wrote: »

Give the 10 miler a lash and if it still doesn't change try another very easy week and see if the body just needs a rest. One week out of the programme this far out should not affect things and would be better than slogging along over the coming months.

I would tend to agree here. I didn't really ease up before the 10K and had a horrible race. I tapered for the Rock & Roll 1/2 and felt much fresher. If you look at the miles you did last month there was a big increase on previous months so bound to take a bit of time for the body to adapt. Some people can train right up to a race and run well. I find that I need a couple of easy days running and rest in the week leading up to it to run to my best. Maybe you are the same?

average_runner

pistol_75 wrote: »

I would tend to agree here. I didn't really ease up before the 10K and had a horrible race. I tapered for the Rock & Roll 1/2 and felt much fresher. If you look at the miles you did last month there was a big increase on previous months so bound to take a bit of time for the body to adapt. Some people can train right up to a race and run well. I find that I need a couple of easy days running and rest in the week leading up to it to run to my best. Maybe you are the same?

Looks like I am the same. I have done alot of miles in last 6 weeks. Was in right form in april/may, in May i was very fresh from little running.

Do you think i should do anything between now and sat or just 2 5 mile recovery runs?

pistol_75

average_runner wrote: »

Looks like I am the same. I have done alot of miles in last 6 weeks. Was in right form in april/may, in May i was very fresh from little running.

Do you think i should do anything between now and sat or just 2 5 mile recovery runs?

I would do your session on Tuesday night but maybe not a full on session depending on what it is. Take Wed & Thurs off and do maybe 20/25 mins with a few strides on Friday and you should be fresh for Saturday then.

average_runner

31st session of New York Program: 10 mile race

---

Picked up a knee injury after last week long run so took the week off and ran the Frank Duffy 10 miler

Wasn't sure how this would go, but gave it a shot. First few miles i kicked off too fast and when i hit Chesterfield Avenue I wasn't gaining anytime. So it was time to just keep steady. Pace was around 7:12 at this stage. Military hill came and went, didn't bother me too much, slow a little bit but that was normal. The Upper glen was grand this year. I left it a bit late to kick on the final stretch, but got a time of 73:16. A new pb by almost 3 mins. Happy enough with this time.

It was a race where time flew by, really enjoyed it.

Back to hard training now and some speed 1k sessions on the plan also for next 10 weeks.


Total Mileage 11 miles (1 mile warm up) Time 73:17 Pace 7:18



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|107.20|10
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1012.46|131

Tom Joad

Well done on PB. 3mins is a fair whack to be taking off

average_runner

32nd session of New York Program: 7 miles mp

---

Plan was 7 miles @ mp on heavy legs. Run went well.

kept pace around 7:57. Time 55:47 secs

Off to the pub for the match now!!


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|114.20|11
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1019.46|132

average_runner

33rd session of New York Program: 12 miles medium

---

12 miles to work this morning. Out the door by 6:55 am. Left watch in work so ran this on feel but at easy pace. Cant really say the time but i pace it to the Ian Dempsey breakfast show, so it looks like around 1:42 or so.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|126.20|12
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1031.46|133

average_runner

34/35th session of New York Program:

---

Recovery Run Friday

---

Just a 4 mile recovery run at 6am as was only time i could fit it in.
Pace 9:30.

Sat LSR 20 Miles
This was my second 20 miler, suffering from a head cold i had doubt about this. First 5 miles pace was 9:11 or worst but then everything clicked. Pace averaged @ 8:56 even on the hills at the end. Great session and best 20 miler in years on my own. Two 20 milers left now, one on my own and one in Athlone.

Time 2:58, Pace 8:56

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1055.46|135

slowsteady

average_runner wrote: »

Great session and best 20 miler in years on my own.

Nothing like good LSRs for boosting the confidence. You are building up nicely.

average_runner

36th session of New York Program: Jack Daniels Tempo

---

9 weeks to go so starting to throw in some Jack Daniels speed work.

Session tonight was :
2 miles easy
20 mins tempo
10 mins easy
20 mins tempo
2 miles easy.

This session went well, the tempo for first 20 mins was 7:23 and for the second tempo 7:20.

Total of 10.5 miles covered. Delighted with this session.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|10.5|1
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1065.96|136

Tom Joad

That's a great session AR- you must be feeling confident about NY.

average_runner

Tom Joad wrote: »

That's a great session AR- you must be feeling confident about NY.

Starting to feel a bit better but i know from here in, i need to add speed in the build up to it as first 9 weeks were more stamina.

I am going over with the attitude to just enjoy it and not worry about times. It will be an experience and I say my last marathon for a long time.

average_runner

37th session of New York Program: Recovery Run

---

5.10 mile recovery today. Only a few runs left in Clontarf before I move jobs, so nice to get a nice day out there today.

5.1 miles Pace 8:55 Time 45:50

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|15.6|2
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1071.06|137

average_runner

38th session of New York Program: 5 x 1000m with 2 min recovery

---

This was a good idea when i thought about it last week. Come today after having a few beers last night with work, it didn't look like such a good idea.

Did 1 km warm up to fairview park. Will miss this park, got to find somewhere new in the city centre soon.

So i managed the 5 x 1000 which was a shock.
Times:
1) 3:57
2)3:57
3)3:56
4)3:59
5)3:58

Delighted to keep them all under 4 and very warm out. Dehydrated now so plenty of water needed.

Total mileage 4 miles



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|19.6|3
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1075.06|138

average_runner

39th session of New York Program: LSR 14 miles

---

Program called for a LSR of 14 miles on Friday. Thought this was a bit short so decided to run the hilly run home. During the run i went looking for more hills. A grand run that went without any issues.

Pace 8:50, 14 Miles 2:03 time

40th session of New York Program: Medium Run

---

My last 12 mile run to work as new job next week. Went without any issues, very comfortable all the way.

Pace 8:41, Distance 12 miles, time 1:43


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|45.6|5
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1101.06|140

average_runner

41st session of New York Program: Club speed session

---

1 mile warm up to the club and then another 3-4 laps of the track.

Club session was 14x200m with 50m walk and 150m recovery.
After 7 of these we ran the the opposite way on the track.

Kept them all pretty consistent, mainly between 39:40-39:90 secs, some might of went into 38 secs.

Felt strong throughout, session was never in doubt. While I have lost some speed over the first 9 weeks of the marathon training, I feel these speed sessions of high leg turnover will bring the speed back quickly.

1 mile run home

Total 6 miles or a bit more

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|51.6|6
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1107.06|141

Tom Joad

Another good session

average_runner

42nd session of New York Program: Easy/recovery run

---

Was more of a recovery run in the end, 7 miles @9:18 pace in 1:05.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|58.6|7
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1114.06|142

average_runner

43rd session of New York Program: LSR with 10 miles MP

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Find MP runs alot easier in the evening than early mornings and went running with one of my club mates last night. We did 4 miles easy and then started the 10 miles MP. It lashed rain for this and the wind was bad in place, a few nice hills also. The pace average was 8:06 for the 10 miles. 2 miles warm down home then.

A good session and happy in how it went.

16 miles, 10 miles mp 8:06

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|74.6|8
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1130.06|143

average_runner

44th session of New York Program: Medium Run with Tempo

---

Feeling a bit run down over last few days, throat sore and chesty cough. Headed out last night to do 2 x (3 miles easy, 3 mile tempo).

After 2 miles easy decided to cut session short, so did 2 miles easy, 3 mile tempo, 1/2 mile easy, 3 miles tempo, 1/2 mile easy.

Tempo's were at 7:41 and 7:31, a bit low but expected in how i felt.

Total miles 9

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|83.6|9
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1139.06|144

average_runner

45th session of New York Program: General Run

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Cough and sore throat almost gone, just now a general cold and sore stomach when i cough!!

Did a 8 mile general run last night, still pretty cold out but nice to be out.

Pace was 8:42 and time was 1:09

Club speed session tonight or if not i do track session myself.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|91.6|10
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1147.06|145

average_runner

46th session of New York Program: Speed Session

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Still not a 100% but getting there. Last night plan was 8X1000m with 1 min rest. Aim was to run these at tempo pace ie around 7 min mile pace. Quiet a bad night weather wise on the track and was doing this session on my own.

1 mile warm up.
Managed to keep all the 1k's below the 7:00 min pace, dont have exact times but were pretty consistent around 4:15 mark on average.

1 mile warm down then.

Total miles 7.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|98.6|11
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1147.06|145

average_runner

47th session of New York Program: Lsr

---

20 miles today. Got out at 7:00am so missed the heat. Pace was good and finished with average 8:52 in time of 2:57:xx.


Happy with this run.
Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|118.6|12
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1167.06|146

average_runner

48th session of New York Program: Medium Run

---

11.56 miles to the new office today. To make the distance close to 12 miles had to do a loop around Lucan first.

Found today tough, body wasn't in the mood, probably due to two nights of bad sleep and head lite headed now.

Pace 8:59, distance 11:56 and time 1:44


Happy with this run.
Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|130.16|13
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1178.62|147

average_runner

49th session of New York Program: Tempo Run

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2 mile warm up to start with, then some drills etc with the club.

Plan was a 40 min tempo, 20 mins out and 20 mins back.

Started off way too fast in this, was with the lads doing 6:35-6:45 pace for first 2 miles. Faded then and pace dropped to 7:06 before the turn around.

Pace continue to drop to 7:10 and that's where it stayed for most the way back. Was a bit stupid going off with the faster guys especially after 20 miles on sat and 12 yesterday. Happy with the way i stablised the time and know it would of been faster if i started correctly. Covered 5.6 miles in distance for the tempo.

I am living in a house of sick people, hopefully i continue to escape the worst and I do think its down to exercise, as to why i am escaping the worst of it.

.4 mile warm down.

Total distance 8 miles


Just beat last years mileage too

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|138.16|14
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1186.62|148

average_runner

50th session of New York Program: Fartlek

---

Missed Wednesday Recovery run as calf was sore when i walked, was a bit worried about this as had it before. On Thursday there was no sign of it, so i did the club session.

2 miles warm up.

We did a Farklet over 5 miles, where people would randomly call the time to run for. This was a good session and felt strong. Hard to put time down for it as recovery etc in it.

1 mile warm down.

8 miles in total.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|146.16|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1192.62|149

average_runner

51st/52nd session of New York Program

---

Sat LSR 15 miles

---

A bad run was due and this was it wit style. Plan was 15 miles and at Mile 12 I'd crashed and burned. It was an easy pace but body was gone. Did 13.3 miles in 2 hrs.
When I got home i slept for an hour or so and felt crap all day

Monday 11.6 miles Medium Run

---

After Sat this was a worry, kept it handy enough and pace was 8:59. Picked it up near the end. Time 1:45 for 11.6 miles.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1222.22|151

average_runner

53rd session of New York Program -- Club Night

---

3.20 miles warm up.
Plan was 6x3 mins on and 2 mins recovery. Intended not to go all out in this session but keep it under control as New York a month away now.

Did the 6x3 mins @ 6:30 pace and covered .45 miles for each one.
Recovery of 5x2 mins was around .15 mile or so.
Felt strong throughout the session and under control.

2.5 mile recovery.

Total distance 9 miles

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|9.00|1
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1231.22|152

average_runner

54th session of New York Program -- Recovery Run

---

5 miles recovery run. Pace 9:27 and time was 47:25

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|14.00|2
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1236.22|153

average_runner

55th session of New York Program -- Club Tempo

---

Didnt want to go all out tonight for the tempo, with the 20 miler on Sunday in Athlone.
Was late getting to the club, so missed the mens group, so went running with the ladies instead, good to catch up with them.

40 min tempo run was the plan, kept it well under control, 7:52 pace out for the first 20 mins and 7:45 pace back for the second 20 mins.

1 mile warm up and 1 mile warm down.

A nice session where I didnt push too much but did get the legs moving though.


Total mileage 6 miles.

Not sure on the plan for Sunday yet, either 5 miles easy and 15 mp or just run with the pacers, will see what conditions are like on the day.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|20.00|3
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1242.22|154

average_runner

56th session of New York Program -- Athlone 3/4 marathon Race

---

Little one is teething so got about 3 hours sleep Sat night. But felt good so said I do the run. Collected a club mate and off we went. We were given instructions by the coach at the club how to run this and we had other plans also, none of them did we follow:D

At the start we said we follow the 3:30 pacers for a while, but when we caught up at mile 2 with them, it was over crowded, so we moved on. Before we knew it we were running average 8:13 for the first quarter, felt very comfortable so kept moving on.

We kept going at the second quarter and pace dropped to under 8:10. my club mate pushed on from mile 13. I was grand on my own keeping the same level of intensity going. At the 2/4 my average pace was 8:01. Still felt very comfortable.

Got to 15 miles in 2 hours and felt good. I knew the big hills were coming and I wasn't planning on attacking them as it wasn't a race. So I kept the same level of effort as before on these hills, naturally average pace would drop and it did to 8:06.

After the hills the downhill section was sore on the legs, told the marshal to get rid of the downhill part:D, he looked at me oddly. The run in was grand, people cheering on the side of the road and I was having good banter with them. Think they thought I had lost it after running 19 miles in the rain and still laughing all the way. Finishing time 2:39:11, average pace 8:05.

A great day out must be said, body feels good today, calf a bit sore but thats because i used my flats in the race. Had did the Eco 20 miles last year in 2:48, so a nice improvement.

Plan for the week is two easy runs, a speed session on Thursday and Medium run on Sat.

A shot at 3:35 seems possible in New York if all goes to plan, but i want to run it like i did yesterday, where I enjoyed the day, talking to other runners and having fun with the people cheering.

Well done Athlone on this race.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|40.00|4
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1262.22|155

average_runner

57th session of New York Program -- Easy Run

---

Last nights plan was just a easy 7 mile run. Run was grand, no side effects from Sundays run. Pace 9:13 and time was 1:04:xx


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|47.00|5
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|1269.22|156