Starting again

average_runner

6 miles easy today on the Clontarf sea front. Still windy out but nothing like the last week or so.

Pace was 8:54 and time was 59:30




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|35.60|5
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|168.9|27

average_runner

Didnt get out yesterday due to the weather, was meant to be a recovery run.

Todays Session was JD W3 Session 2
3 x (10/12,in or 2 miles tempo, 2 mins rest )

Due to work i could only do it as 3x10 mins.

My first one was a bit hairy, just didnt click at all.

Times are: 1)7:26, 2) 7:12, 3)7:10

A good session and really got going for the last 2.

1.2 miles warm up/down

Total mileage 5.4 miles




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|41.00|6
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|174.4|28

average_runner

Six miles easy today. Wet for much of but not cold.

Pace 8:58 time 53:xx




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|47.00|7
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|180.4|29

average_runner

JD wk 3 session 2

6x800 with 3 min recovery.

Got chased by a few dogs and had to dodge a tractor in the park.

Times were
3:19, 3:13, 3:19, 3:17, 3:20, 3:12.

1.5 mile warm up/down.

Total mileage 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|53.50|8
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|186.9|30

average_runner

Plan was 6 miles easy today.

Started off with 3 miles into the wind and after 2 miles i notice my pace was 8:10, so decided to run at marathon pace. Wind at my back on the way in.

Might pay for this tomorrow during 12 mile run.

Pace 7:56, time 47:44 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|59.50|9
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|192.9|31

average_runner

Meant to of done this run yesterday morning but it was lashing rain and couldnt get out any other time due to work.

So 12 miles this morning in 1:46:21, pace 8:57. Not a bad run this morning but finding it tough to train with alot of broken sleep with the kids.

Hopefully it make me stronger!!





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|71.50|10
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|204.9|32

average_runner

Wk4 Session 1 JD

4 x (200m, 200mrec, 200m, 400m rec, 800m, 400m rec)

On paper this looked a very easy session, ha ha it wasn't. Didnt help the few beers and indian takeaway we had for the night thats in it. How romantic, kids a sleep, quick takeaway and then some quick sleep for us before they wake:D


Times were:
48, 50, 3:14
46, 50 3:14
52 46 3:17
44 51 3:22

1 mile warm up/down

Total mileage 6

Really struggling on the 200's. Fell a sleep on the last 800 and it was too late before i notice my time!!

Good session though and have a 40min tempo next. After this I am moving to phase 3 as want to finish this program by end of April so I can train with club for 6 weeks and then start marathon training.

Hopefully I am getting a good base out this.






Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|77.50|11
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|210.9|33

average_runner

6 miles this morning. Pace was 8:43 and time was 52:24.

Nice morning out there and think I might head out earlier on the sats morning in future around 630.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|83.50|12
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|216.9|34

average_runner

Meant to do a tempo today for 40 mins. Felt great heading to the park but after 1/2 mile in to the tempo i felt crap. Kept pushing but time was going backwards till it hit 8 mins for the first mile(was expecting 7:30 ). After that mile i was empty.

So did some slow miles, but sure if i have a bug or just a bad day. Will re-attempt the tempo on thursday night at home.

4 miles in whatever pace :mad:



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|87.50|13
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|220.9|35

average_runner

Didnt get out yesterday due to work meetings and didnt run last night as was feeling crap in the afternoon.

So this morning i decided to tackle the 12 miles, not sure how it would go after monday's aborted session and feeling crap yesterday.

The run went grand to be honest, pace was kept easy for all the way. Could of went further if needed.

12 miles @ 8.53 pace in 1:45:22.

Will try a club 40 min tempo tomorrow night to make up for monday's attempt.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|99.50|14
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|232.9|36

average_runner

Attempt number 2 @ 40 min tempo in jd program.

First outing with the club this year. It was s cold one, a night for hat's, tights and two tops.

The pace started too fast but after first hill I settled. A good run where average pace was 7:25 and distance 5.5 miles.

Think I mix the jd plan up a bit and do tempos with club on Thursdays nights and do jd rep sessions.

Total mileage 6 with .5 as warm up.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|105.50|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|238.9|37

average_runner

5 miles easy today. Actually legs were very fresh from last night and i had to really slow it down in the second half to make it an easy run.

Pace 8:46, time was 44:36, Distance 5.10 miles



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|110.60|16
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|244.0|38

average_runner

Todays plan was to be out the door at 6:45 for 9 miles. Unfortunately I had only 4 hours sleep between the little one doing what babies do and the 2 year old having nightmares. Got out at 7 to do 7 miles and after 2 miles I wasn't right. I still had the hills do come. Managed to get around and pace was 9:10 and time was 1:04:15.

I just listened to my body and took it easy.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|117.60|17
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|251.0|39

average_runner

So moved on to Stage 3 of JD today. Plan was 5x1200m with 3 min recovery. Plan was to keep average pace below 7:05 for these as 7:05 is the mile pace for 43:59 10k time.

Times were as follows:
5:08, 5:13, 5:10, 5:07, 5:10 all below the 7:05 average pace.

Delighted with this session, found it quiet handy to be honest.

Total mileage with recovery, warm up and down, 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|123.60|18
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|257.0|40

average_runner

5.1 miles easy today, nothing much happened on the run, except a bit chilly out there. Watch went dead so have no 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|128.70|19
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|262.1|41

average_runner

Easy long run to work this morning, 12 miles was the plan. A nice run, kept the pace pretty consistent the whole way.

Starting to find this run easier each week now which is good, as effort stays the same time is coming down which is not something i am focused on.

12 miles @ 8.50 pace in 1:45:15


Beat last months mileage also and hammered Feb mileage from last year. Lets hope it keeps going this way.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|140.70|20
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|274.1|42

average_runner

Club session last night, fartlek session. 40 mins roughly. Was a great session with only small recoveries and most the fartleks were 3,2,1 mins.

1 mile warm up/down

Total mileage 6 miles.


Beat last months mileage also and hammered Feb mileage from last year. Lets hope it keeps going this way.

So thats feb over now, a good months work which i am very happy with.

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
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|280.1|43

average_runner

Havent gotten out in the last 4 days, due to work, drinking Friday night, suffering on sat, childs christening on Sunday and digging the allotment up yesterday.

So today i was feeling slow but decide to do the 5x1200m session with 3 min recovery in JD.

Did 1.2 miles warm up/down.

Time is for the 1200's were
1)5:06
2)5:13
3)5:14
4)5:00
5)5:04.

A good session and surprised myself after the weekend stuff i did.

Total mileage 6.2 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|6.2|1
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|286.3|44

average_runner

12 miles this morning. Body felt tired and run down so this run felt harder than it should. Time was 1:46:00 and pace was 8:55.

Think the speed session took a bit out of the legs yesterday as i usually leave a day of easy running between these two sessions.





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|18.2|2
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|298.3|45

average_runner

Got an email this morning saying I am in for the New York Marathon


So that's the target for 2013 and my last marathon for a while!

Target time is 3:39:59

average_runner

This is after turning into a step back week for me. Couldn't get out yesterday as wife was sick so had bring kids to nana, collect them, put them to bed and cook. So no time for running.

Got out today at lunchtime in work. Nice weather out there!!!
6 miles in 8:48 pace, time 53:xx.

Hope to get out tomorrow morning if wife OK and need to sort mothers day 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|24.2|3
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|304.3|46

pistol_75

average_runner wrote: »

Got an email this morning saying I am in for the New York Marathon


So that's the target for 2013 and my last marathon for a while!

Target time is 3:29:59

FYP - Stop sandbagging

average_runner

Now thats very naughty:D I had to double check what time i had entered !!

average_runner

Got out at 6:45 this morning. Straight from bed to the road. Was very sluggish in the first 5 miles. They were mostly hill but still it was 9:10 pace.

After that I picked up a bit and finished in 8:57 pace for 9 miles.time was 1:20:43




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|33.2|4
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|313.3|47

average_runner

Plan was 3x1200m and 3x800m with 4 min recovery and 2 min recovery .

Did the first 1200 into wind in 5:16 and after that i was a spent force. Next 1200 was 5:38 and i dropped the third one. Cold air seem to of killed my lungs and the wind was unreal.

Did the 3x800 but they were disappointing too, 3:10, 3:15 and 3:25 all with the wind:eek:

Maybe it was the weather, or maybe the leggings or i have a cold or something. Rest of house is sick but i thought i escaped.

Sea was amazingly rough out there today too. Between the sprints and the job back to work i covered 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|38.2|5
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|318.3|48

beeduybe

average_runner wrote: »

Plan was 3x1200m and 3x800m with 4 min recovery and 2 min recovery .

Did the first 1200 into wind in 5:16 and after that i was a spent force. Next 1200 was 5:38 and i dropped the third one. Cold air seem to of killed my lungs and the wind was unreal.

Did the 3x800 but they were disappointing too, 3:10, 3:15 and 3:25 all with the wind:eek:

Maybe it was the weather, or maybe the leggings or i have a cold or something. Rest of house is sick but i thought i escaped.

Sea was amazingly rough out there today too. Between the sprints and the job back to work i covered 5 miles.

Fair play for attempting the intervals in that weather. I was planning on doing the exact same session yesterday but chickened out when I looked out the window

average_runner

beeduybe wrote: »

Fair play for attempting the intervals in that weather. I was planning on doing the exact same session yesterday but chickened out when I looked out the window

You made the right decision. We will learn sometime

average_runner

Didnt get out yesterday due to meetings and missed this morning long
run due to little one been sick.

Decided to do 6.2 miles at lunch. Legs enjoyed this to my shock
and easy pace was 8:27.

Time 52:37 miles 6.2 and pace 8:27.

Hope to get long run in on sat.


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|44.4|6
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|324.5|49

average_runner

Cant get out tonight with the club for a tempo run, so decided i do this myself at lunch time.

Did 5 miles in 36:27 at a pace of 7:21. 2 miles was with the wind and 2 miles against it. I can never make the most of running with the wind.

Happy with the speed for this session considering I was on my own. Plenty left in the legs at the end, should kicked more on the last 800.


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|49.4|7
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|329.5|50

average_runner

12 miles this morning on way to work. Nice run in, not too much happened. Pace was 8:45 and time was 1:44:10


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|61.4|8
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|341.5|51