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    #452
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    First time out since Friday, mainly due to family stuff and weather.
    Did 12 miles this morning in 1:42:17. Dunboyne 4 miler this Sunday.
    Off work this week so need to work around family for more runs.


    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|72.4|9
    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|353.5|52


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    #453
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    6 miles this morning. Time was 52:40 and pace was 8:45

    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|78.4|10
    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|359.5|53


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    #454
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Very easy 6 miles this morning. Pace 9:06 and time was 54:34.
    Thats my last run till dunboyne 4 miler. Weather turning for the worst out there.

    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|84.4|11
    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|365.5|54


  • Options
    #455
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Dunboyne 4 mile race report

    I knew i had a small chance of getting under 28 mins for this as previous best was 28:17 2 years ago on a perfect day. When i woke up on Sunday and saw the weather i didn't even think about PB, but more so is it worth running this?????

    I knew i had to run it, as its part of my race plan for the year. Got to Dunboyne about 1:45 and nearly died when i got out of the car(had full heat on), it was freezing, collected my number and went back to the car to listen to the GAA, stupid Wexford!

    Eventually got out for a mile warm up and went to the start line. Started way too far back as within seconds i hit women with arms locked together:mad:

    Decided there and then to go for sub 28, and first mile was 7:08, slower than 2 years ago, but no panic as was up hill a bit and i felt good.

    Second mile was on the open road, pick up speed here. For some reason we crossed from side to side on that road!! Did second mile in 6:52. At this stage all i was doing was overtaking and feeling strong.

    Third mile was into the wind, but i got no cover as was still passing people. Went by a few club members and felt so fresh at the end of the third mile. Looked at the third mile split and time was 6:40 for that mile and 20:40 for the 3 miles. I knew i had the PB in the bag.

    At this stage i was in no mans land so tried to close the big gap on the people ahead of me. Managed to this and pass them with another half mile left. There was another gap, so chased after that group and caught them in last 400m. Last mile was 6:30.

    Time was 27:17, (clock 27:52) a PB by a full minute. Felt really good out there today, especially as it was my first race since Dublin marathon. I started too far back for sure but loved the race.

    Great event by Dunboyne and this is what all other races should aim for in standard. My only small issue was there was no chocolate bar in the goodie bag, i need chocolate after a run:D


    Next race is the k-club 10k, where i aim to break 44 mins for the first time. Today is a rest day and long run tomorrow.

    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|89.4|12
    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|370.5|55


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    #456
    beeduybe
    Registered Users Posts: 731 ✭✭✭beeduybe


    Well done on the PB. Great to see some reward for all the hard work getting through the Daniels sessions :)


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    #457
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    average_runner wrote: »
    Second mile was on the open road, pick up speed here. For some reason we crossed from side to side on that road!! Did second mile in 6:52. At this stage all i was doing was overtaking and feeling strong.

    The sheep I am I did that too. Crossed over to the right hand side thinking maybe we were turning right up ahead then had to go back to the left. I think I lost ooooh about 4 seconds here! :pac:

    Well done T, good running. Was looking out for you yesterday but with the mad scrum for tea and grub it was hard to catch anyone.


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    #458
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    RacoonQueen wrote: »
    The sheep I am I did that too. Crossed over to the right hand side thinking maybe we were turning right up ahead then had to go back to the left. I think I lost ooooh about 4 seconds here! :pac:

    Well done T, good running. Was looking out for you yesterday but with the mad scrum for tea and grub it was hard to catch anyone.


    Dont feel too bad, i knew the course but still crossed over to the right and i could see further down people werent crossing!!!

    Yeah it was pretty hectic afterwards in there, but real good food. You look all set for London anyhow.


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    #459
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Back to the running plan again. 12 miles easy this morning in the snow. Wasn't too bad, think i am getting used to the cold!! Still hate wearing the tights!!

    Time was 1:44:xx and pace was 8:44.

    Grand run really.

    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|101.4|13
    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|382.5|56


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    #460
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    5 mile recovery today.

    Total distance 5.10 miles, time 44:30. Watch messed up average pace but close to 9min pace

    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|106.5|14
    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|387.6|57


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    #461
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    7 mile general run with the club last night. Pace Was 8; 30.

    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|113.5|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|394.6|58


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    #462
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    9 mile run this morning. Pace 8:38 and time was 1:17:38. Lovely morning out there.

    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
    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|403.6|59


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    #463
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    9.35 mile run tonight. Pace 8:26 and not sure of time. Needed the loo for last 4
    Miles but no luck. Cold wind out there.
    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|9.35|1
    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|412.95|60


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    #464
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Did a club track session for the first time this year. Felt a bit off going down as had dinner a hour before. Session was 4x800 with 2:30 recovery.
    Times were:
    1) 3:00
    2) 3:00
    3) 3:00
    4) 3:01.

    Nice and consistent session. 800's so much faster in group than on your own.
    Between the session and warm down it was 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|14.35|2
    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|417.95|61


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    #465
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    5 miles easy/recovery today, a few little niggles in the calf so some ice and voltarol tonight.

    Pace was 8:57 and time was 45:07 for 5.03 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|19.38|3
    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|422.98|62


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    #466
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Last night was a club night and we did a 40 min tempo.

    Started off with a 1.65 miles warm up.

    Paced the tempo with one of the lads in the club, kept each other honest and pace was 7:22 till i had to stop and to do the shoe laces. My average time dropped to 7:30 then but i managed to recover it back to 7:22. Would be lower if i didnt stop. Felt strong throughout and well in control. Distance was 5.35 miles.

    Total mileage 7 miles.

    Rest day today and 12 miles tomorrow. Need to start using the foam roller also.

    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|26.38|4
    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|429.98|63


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    #467
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Did foam roller session last night.
    Did 12 miles easy this morning. Pace 8:50, time 1:45:27

    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|38.38|5
    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|441.98|64


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    #468
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    12 mile run this morning to work. Nice morning out there and the run was grand. Pace was 8:44 and time was 1:44.

    Will do some foam roller tonight. K club 10k is the next race for me. Be interesting to see how it goes. Would love a sub 44min 10k, but we see.

    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|50.38|6
    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|453.98|65


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    #469
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Club session last night
    Did a 2 mile warm up first. Then did some stretches etc with the club.

    The session was 10x400m with 50 secs recovery. The idea behind the session was to improve endurance and keep the same speed for all of the 400m.

    This session went really well, most laps were 1:27/1:28 and the 2nd one hit 1:29 because of overtaking other training groups on the track.

    Felt really strong during this session. Last year i was i hitting 1:30/1:31 for this kind of session.

    Did 2 mile warm down afterwards.

    Total mileage 7 miles.

    Recovery run this lunch 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|57.38|7
    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|460.98|66


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    #470
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    5.1 miles easy at lunch time. Time was 45:39, 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|62.48|8
    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|466.08|67


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    #471
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Didnt get out last night for a tempo run with club due to a number of different reasons, good thing was i got to see the golf. Have to get some beer in tonight for the weekend.

    Did tempo run at lunchtime in Clontarf. 5.10 miles in 36:33. Avg Pace 7:19 or a wee bit lower.

    At 3 miles my garmin said i was running an average pace of 4 min miles!! Impressive:) And it felt easy, stupid garmin.:rolleyes:

    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|67.58|9
    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|471.18|68


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    #472
    outforarun
    Registered Users Posts: 3,143 ✭✭✭outforarun


    Got out for a 12 miler this morning before work. My first time running this far this early. Given me a whole new appreciation of your 12 mile morning runs. Well done on getting these done.


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    #473
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    outforarun wrote: »
    Got out for a 12 miler this morning before work. My first time running this far this early. Given me a whole new appreciation of your 12 mile morning runs. Well done on getting these done.



    You will get use to it. I think the trick is to get to bed around 10pm and you will adjust. I find them great now as once done I will have the rest of the weekend to the family.

    Also if you planned them right, you could be giving yourself a break of more than 24hrs before a tough session, which is great.


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    #474
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    9 miles this morning. Time was 1:19:20. A nice early morning 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|76.58|10
    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|480.18|69


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    #475
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    12 miles to work this morning. Didn't get a great night of sleep but headed out at 6.30am. Felt strong all the way, time was 1:41:40, pace was 8:31.

    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|88.58|11
    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|492.18|70


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    #476
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Club session tonight. Session was 5x1 min all out with 1 min recovery. Then a 2 min recovery after 5th one and then back to 5x1 min all out with one min recovery.

    This kinda of session kills me, especially on grass. But finished it strong so happy.

    Did 2.5 miles warm up, 1.5 mile warm down. Total mileage 5 miles 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|93.58|12
    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|497.18|71


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    #477
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    5.1 miles easy today in that wind and rain. last run before the k club 10k.

    Pace was 9.06, time 45:56.

    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|98.68|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|502.28|72


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    #478
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    K-Club 10k Race Report

    Was looking for my first sub 44 in 10k, the pass 2 years i ran 44:30 and last year 45:15. After a great run in Dunboyne I thought this year would be my best shot at it.

    Woke up on the morning with bad stomach but it had disappeared by race time. First 2k of the race were ran sub 7 min pace, passed a few lads from the club, then my shoe lace opened. This cost me 20 secs i say and lads from club went by!! Got back running and decided to catch up on the club mates as they were going for sub 44. Caught up with them and looked at the watch and did my slowest k. Went by the lads and of course got some abuse which was truly deserved.

    Decided to push on here and if I blow, I blow. Got to 5k in 21:10 was thrilled with that. Went pass some other person in an orange singlet but he came back at me and we paced each other to the finish then. Constantly doing 6:45 or better miles.

    I had no kicked for the finish, but came in at 42:06, so thrilled with that, a new pb by 2:30.

    A great spread of food afterwards too.


    Today
    12 miles to work in 1:41:10, pace 8:31.


    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|118.68|15
    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|522.28|74


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    #479
    Tom Joad
    Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    Well done on PB - great performance.


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    #480
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Got 30 secs added to my 10k time. Would of thought 10. Still a good run so not too worried.


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    #481
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Club mile time trial
    Legs were a bit sore heading down for this, did 1.5 mile warm up and the usual stretches and sprints.

    Was aiming for sub 6 for the mile on the cinder track, my previous best on this track was 6:14, its a slow track really.

    Only two of us in our group was going for sub 6. I said i would lead out and if legs come too sore i would drop out. Plan was for 3 laps at 90 secs and kick for the last one.

    Kept to the pace for the 3 laps, even having to go to outside lane to overtake. Tough leading from the front. On the last lap i couldn't kick and with 150m to go the other guy went by to get his sub 6. I crossed the line in 5:59, so happy also. Legs very sore after it.

    Did 1.5 mile warm down. Total of 4 miles. Will do 2 easy sessions over the next 2 days.

    Also got my entry for New York last night, so all roads leads to New York.


    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|122.68|16
    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|526.28|75


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