Starting again

average_runner

5 mile recovery run today at lunchtime. The only good thing about work is it gets the routine going again.

5.20 miles, pace 9:10, time 46:45 ish

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|11.3|2
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|11.3|2

average_runner

6 miles at lunch time today. Winding on the sea front out there in Clontarf.

Pace was 8.24 and time was 50:24.

No run tomorrow as have a physio appointment. Ankle still a bit dodge after i went over on it last Sept. Get a few things checked out.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|17.3|3
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|17.3|3

average_runner

Back from physio and my Achilles tendonitis hasnt cleared up yet. So no speed work till end of Jan more than likely. So that rules Raheny out.

Also need to cut my runs back a bit to every second day for next week to see how things are.

Got loads of needles put in today.

Good news is the ankle cartilage looks all good now.

Also get my new Ghost 5 runners tomorrow

average_runner

Got out for a easy 6 miles this morning. Watch didn't charge so no idea of time.

Will continue these runs till Achilles improved. Will build a good base.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|23.3|4
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|23.3|4

average_runner

Another easy 6 mile run today. Time 51:21, pace 8:36.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|29.3|5
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|29.3|5

average_runner

6 mile run again today. lovely out on the sea front in Clontarf.

Pace 8:20. Time 50:00 mins

Weighted myself last night and notice i put 6kg since baby was born on 24th Nov. PS i didnt have the baby:D
My weighting scales is a bit dodgy, thats what i am sticking too, will use the wii on sat morning to weight me. Want to get down to 78 for New York this year.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|35.3|6
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|35.3|6

average_runner

6 mile run again today. A bit cold out but nice for running. Good few out on the sea front.

Pace 8:14. Time 49:21 mins


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|41.3|7
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|41.3|7

average_runner

6 miles easy this morning without the watch. Thought it would be cold out but was ok.

Saw one runner out with me at 7am. Where have all the early runners gone?


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|47.3|8
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|47.3|8

average_runner

6 miles again today on the seafront in clontarf. Time 48:45 and pace was 8:07 i think.

Hoping to start speed work in 2/3 weeks time, just want to ensure Achilles is ok. Getting a good base at the moment.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|53.3|9
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|53.3|9

pistol_75

Have you been told to do anything specific exercise wise for the Achilees T? How is it now during & after runs?

average_runner

pistol_75 wrote: »

Have you been told to do anything specific exercise wise for the Achilees T? How is it now during & after runs?

Basically i was told to avoid all speed work/hills for most of this month and not to race. To build slowly back up and ice it every night for 10 mins and apply heat maybe later this week. Physio put a few needles in it friday last week and that helped loads.

When i pinch it I can still feel it, its not fully there, but has improved big time, maybe 80%, so need to go back to him.

I also got a new pair of runners so better support than my old pair, really should of changed them before Dublin Marathon.

You suffering the same thing?

average_runner

5 miles easy/recovery on the clontarf sea front today. Nice out there.

Pace was 9 min, ditance 5.1 miles and time was 45:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|58.5|10
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|58.5|10

average_runner

Missed my run yesterday due to work and I cant get out in the evening.
Did 6 miles on the sea front today. Miserable out and windy.

Pace was 8:34, ditance 6 miles and time was 51:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|64.5|11
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|64.5|11

average_runner

Missed my run due to the weather.
Went out this morning. Had rain and snow.

Pace was 8:46, ditance 6 miles and time was 52:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|70.5|12
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|70.5|12

average_runner

First speed session today in 4 months. I am following the jd 10k program from here in till middle of may.

Todays session was 5x(200,200, 200 rec, 400, 400 rec)

Did a mile was up in 8:47
1) 200 46 sec, 200 45 sec, 400 96 sec
2) 200 44 sec, 200 44 sec, 400 92 sec
3) 200 45 sec, 200 46 sec, 400 94 sec
4) 200 47 sec, 200 47 sec, 400 98 sec,
5) 200 46 sec, 200 47 sec, 400 98 sec

1km warm down. Total mileage 6 miles.

Was a tough session and wearing the compression tights dont help.
Might drop down a level on the vdot as my fitness speed is not where it was last sept.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|76.5|13
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|76.5|13

average_runner

5 mile very easy run today, legs a bit sore from yesterday.

Time was 45:00 for 5 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|81.5|14
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|81.5|14

average_runner

Easy 6 miles today on the sea front. Very windy out.

Pace was 8:44 and time was 52:26

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|87.5|15
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|87.5|15

average_runner

Second Session Week1 of JD 5-15k training

Session was 5x1 mile with 1 min rest.

Did a half mile warm up and half mile warm down.

Aim was to keep within 7:17-7:25.

Times for the 5 x 1 miles were:
1)7:20
2)7:15
3)7:17
4)7:13
5)7:23 (a small hill here for awhile)


Found the session tough but that's a good thing. Way off from my fitness last September but i am sure i get there.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|93.5|16
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|93.5|16

average_runner

A 5 mile recovery/very easy run today. Pace was 9:15 and time was 46:24

Not very nice out there, is colder than it looks, especially running into the wind.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|98.5|17
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|98.5|17

average_runner

Wk 1 session 3 JD

2 mins fast 1 min recovery
1 min fast 1 min recovery
30 sec fast 30 sec recovery.

Did 7/8 of these and .5 mile warm up and warm down.

Tough session this. The route contain ice and hills and wind. Tough doing this at 7.30 am but its done now.

Time was 53:24, pace was 8:28 average and distance 6.2 miles

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|104.7|18
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|104.7|18

nerraw1111

It looks like I’m following the same plan in the same week as yourself AR. I’m due to do the same session later today. Best of luck with it. Bit of a shock to the system the first isn't it?

average_runner

nerraw1111 wrote: »

It looks like I’m following the same plan in the same week as yourself AR. I’m due to do the same session later today. Best of luck with it. Bit of a shock to the system the first isn't it?

Its a tough session especially in that weather. Enjoy and keep going

average_runner

First long run of the year today. The plan was 12 miles from home to work this morning. Conditions werent great. Decided to take this easy as first time running more than 6 miles since Dublin marathon.

Time 1:51, pace 9:17, Distance 12 miles



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|116.7|19
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|116.7|19

average_runner

JD Week2 Session 1

10x400 with 400 m recovery

Body was aching before this session but the way the weather is, i thought i get it in today. Went to Fairview Park for this where i thought i get some shelter from the wind, but i didn't.

It was blowing a gale out there and very tough at times. Legs hated the session.

Times were 105,100,105, 109, 110, 109,105, 102,102, 105.
Times way off from usual times but put that down to wind and tired.

1.5 miles warm up/down, total mileage 6.5 miles.

Plan is for recovery runs for the week unless weather improves, then i do a tempo on friday.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|123.2|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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|123.2|20

average_runner

Easy/recovery run today out on the Clontarf sea front. Well to say it was cold, wet and windy would be an understatement. People in work now think i have lost the plot totally.

Decided to bring my sansa and listen to marathon talk. On the way out was grand, rain and wind behind me, on the way back was a different story. Really bad out there but when listening to something it takes your mind off the weather.

So 5.1 miles in 47:xx, pace 9:22.

Have a few niggles at the moment so will just do a few easy runs till friday/sat. Might do the tempo in lucan on sat morning.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|128.3|21
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|128.3|21

average_runner

Another easy run today. Decided to go to Fairview park and see if i can find a route for my tempo run that is due anytime(tomorrow maybe).

Body felt tired so only did 5 miles instead of 6. Time was 45 mins @ 9m pace.

So thats Jan out of the way and it was a good month, got over my injury, got my first long run in and started the JD program.

Feb should be interesting to say the least!



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|133.3|22

average_runner

Week 2, JD Sess 5

Today was the 40 min tempo.

Body is sore this week, its like the first week along with the long run on Monday took alot out of me.


Windy out there today and i think the pace on watch is off a bit with trees etc in the park. Found it very tough and ended up with 7:50 pace for 40 mins Quiet a shock to me as was 7:10 last summer, not sure if its running on my own or just total lack of speed fitness.

As said above, legs are very tired. Will have to see how the program goes but its tough already and just hope i dont go backwards instead of forwards!

.5 warm up and warm down and 5.10 miles.


6 miles easy/recovery tomorrow and long run monday. just need the body to get used to the training again.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|6.10|1
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|139.4|23

average_runner

5 miles easy this morning. Pace 9:15 and time 46:26.

Very frosty out. Even saw my shoe prints on the path from the way out on the way back.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|11.10|2
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|144.4|24

average_runner

This morning the plan was to do 12 miles with easy pace about 9:07-9:17 but not below 9!!

I didn't get much sleep last night due to the baby and when i did i had dreams about this run going badly wrong. The dream was so real, i was considering cancelling my run:rolleyes:

But i didn't, managed to get myself ready and off i went, dreading the run.

Well the run was a breeze, never felt like a 12 miler and never had a bad spot. Pace was 9:01 and time was 1:46:xx.

Last week i struggled a bit on this, but what a difference a week makes!.

Plan is to keep this run at easy pace according to the JD plan.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|23.10|3
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|156.4|25

average_runner

Wk3 Session 1 of JD

Pyramid session today. 200x4, 400x2, 800x1, 400x2, 200x4.
For each speed session there was the same recovery.

Did this in fairview park today, very windy out and sometimes strong gusts that will just blow you about.

200m 46,48,50,46 secs
400m 99,96 secs
800m 3mins 30 secs (Wind did not help )!!
400m 102, 101 secs
200m 50, 46, 51, 53 (gusts and more gusts)


Found it tough near the end and running tights are so restrictive too.

1.5 miles of warm up/down

Total distance 6.5 miles.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|29.60|4
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|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|162.9|26