Starting again

average_runner

Plan was 12 miles from Lucan to Eastpoint, my usual 12 mile route. For the first time this year, the wheels came off!! Wasnt pushing it, just after 7 miles things didnt feel right. Stopped at 11 miles and walked the rest to work. Was dizzy for awhile after too. Think it must of been the heat.

Was ment to do tempo tomorrow but will take it off now. Will repeat this run on Monday.

Time 1:35:30, Pace 8:45, Miles 11

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|37.10|5
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|689.16|97

average_runner

12 miles run this morning. Kept an eye on how i felt in this run after last Thursday, but had no need to worry as grand. Nice medium run to work.
12 miles in 1:44 @ 8:40 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|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|49.10|6
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|701.16|98

average_runner

Club session tonight. 2 miles warm up, then 10 mins on, some recovery and 10 mins on again.

Did 1.5 miles @ 6:47 per 10 mins x 2.

Total miles 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|54.10|7
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|706.16|99

beeduybe

What does 10 mins on mean? Is it just 10 mins hard running?

average_runner

beeduybe wrote: »

What does 10 mins on mean? Is it just 10 mins hard running?

Yeah 10 mins hard running. It was done on grass and tarmac with some hills. Its a short session but a tough one. You start at point a and run for 10 mins. Record where you finished. Do a few mins recovery(5 mins) and start where you finished your 10 mins at, and run back to where you started off.

The aim is you should finish where you started.

outforarun

average_runner wrote: »

Crossed finished line in 33:22, a new pb, my old pb was 35:30.
A great race by Dunboyne yet again.

Just catching up. With your running of late I knew you'd easily go under 35 for 5 miles. Well done, that's a great time. I'd be happy with 33:XX at the Irish Runner 5 miler at the end of the month. You running that?

average_runner

outforarun wrote: »

Just catching up. With your running of late I knew you'd easily go under 35 for 5 miles. Well done, that's a great time. I'd be happy with 33:XX at the Irish Runner 5 miler at the end of the month. You running that?

Hi;

Thanks a lot. I wont be running the Irish 5 miler, its a nice race but doesn't really fit in with my training plan. Starting marathon training on 1st July. Next few races for me are:
- Docklands 10k
- Rock n Roll half
- 10 mile in the park
- Athlone 3/4
- New York


Great time in Cork for you too. Whats your plans for the 2nd half of the year?

pistol_75

Have you done Athlone before?

average_runner

pistol_75 wrote: »

Have you done Athlone before?

Nope, did the eco run last year which was 20 miles a month before Dublin, gain a lot of info from it.

Athlone seems to have a hill at the end, New York is similar apparently.
It will be an experiment with pace for me.

What did you make of Athlone?

pistol_75

average_runner wrote: »

Nope, did the eco run last year which was 20 miles a month before Dublin, gain a lot of info from it.

Athlone seems to have a hill at the end, New York is similar apparently.
It will be an experiment with pace for me.

What did you make of Athlone?

I liked it I have to say. I wouldn't worry about racing it. I did it at the end of a full training week and ran the first 6 easy enough before around 12 miles at marathon pace. Nice hill towards the end alright but also lots of rolling hills throughout the course so will be of benefit to you.

outforarun

average_runner wrote: »

Hi;

Thanks a lot. I wont be running the Irish 5 miler, its a nice race but doesn't really fit in with my training plan. Starting marathon training on 1st July. Next few races for me are:
- Docklands 10k
- Rock n Roll half
- 10 mile in the park
- Athlone 3/4
- New York


Great time in Cork for you too. Whats your plans for the 2nd half of the year?

plans are:

• Irish 5 Miler at the end of June
• The Liberties 6K in July
• Frank Duffy 10 Miler in August
• 2 weeks of easyish running later the Blessington Lakes 10K
• 2 weeks of easyish running later Dublin Half Marathon
• Cork Rebel 10K in October
• Aware Christmas 10K run in December

I look to get 4 PBs every year - I've three more to get this year so I hope the above gives me scope to do so. I want to get an official 10K time to match what I've managed in training (41:21). I'd love to eventually go sub 40 for 10K, don't know if it'll happen this year.

average_runner

Five miles easy today, nice on the sea front in clontarf.

Time 45:36, Distance 5.10 miles, 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
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|711.26|100

average_runner

As the title says, New York is my target this year and my last for a good while.

This year has seen me get pbs in 10k and 5 and 4 mile races.
Times were 42:06, 33:22 and 27:15. A sub 42 is easily there for me also.

So target is to beat 3:42 but aiming at sub 3:30. To do this I believe I need a sub 1:35 in a half marathon before new york.

Training starts Monday as got hit on a foot path last week by a bike.

Will follow p&d but also add alot more mp runs and longer tempos.

All advice is welcome either good or bad.

Tom Joad

Best of luck with the training.

That getting hit with the boke bit sounds nasty. what happened? :eek:

What half are you planning? Am toying with doing Athlone myself as can't do Phoenix Park one the following week.

average_runner

Tom Joad wrote: »

Best of luck with the training.

That getting hit with the boke bit sounds nasty. what happened? :eek:

What half are you planning? Am toying with doing Athlone myself as can't do Phoenix Park one the following week.

I was walking home and bike flew around the corner on the footpath.
Still.sore but will be ok soon.

Rock n roll half for me and see what happens then.

tomred1N

average_runner wrote: »

As the title says, New York is my target this year and my last for a good while.

This year has seen me get pbs in 10k and 5 and 4 mile races.
Times were 42:06, 33:22 and 27:15. A sub 42 is easily there for me also.

So target is to beat 3:42 but aiming at sub 3:30. To do this I believe I need a sub 1:35 in a half marathon before new york.

Training starts Monday as got hit on a foot path last week by a bike.

Hey A_R

Been reading your log. Good stuff. Just off a 3.43 marathon myself so will follow ur plan with interest as next goal is dublin and hopefully a crack off 3.30. I was thinking a 1.35 half would be a min for this as well. My half pb is 1.40 at moment so plenty work to do. Best of luck.... new york must be some buzz to look forward to

average_runner

First session of New York Program: 12 miles run to work

---

I had a feeling this run would be tough as back from hols and had eaten dinner out every night and a load of junk food a beer in the evenings when kids were asleep!! I was so bad i put on 4kg over 2 weeks :rolleyes:

So 12 mile easy run to work, from the off I felt this run, it was a massive shock to the body. Got tired near the end but give it a week or so and things be back to normal!.

12 miles @8:55 pace in 1:46: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|12.00|1
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|723.26|101

average_runner

Second session of New York Program: tempo run

---

The program I designed was based on my May fitness, have lost 30% of that now so did 5 mile tempo instead of 7.

Pretty wet and windy out , legs were heavy from yesterday. Did mile warm up and then 5 miles at 7:38 with some hills. .5 mile warm down. Hard to do tempos on ur own.



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|18.50|2
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|729.56|102

average_runner

Third session of New York Program: Recovery Run

---

5.1 miles of a recovery run today, pace was down nicely to 9:25 or so. Nothing much to say about the run, nice day 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|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|23.60|3
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|734.66|102

average_runner

Fourth session of New York Program: General Run

---

7 miles was the plan yesterday with 7x100 strides mix in. Run went ok, average pace was 8:30 and total distance was 7.1 miles.

15 miles planned for tomorrow, first time going over 12 miles this year.


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|30.70|4
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|741.76|103

average_runner

Fifth session of New York Program: lsr Run

---

Lsr today and target was 15 miles with each mile a bit faster than last.
First seven miles were grand, dropped into shop for snickers and drink.
After mile 11 legs felt the hills so once over them, I increased the pace and finished last 4 miles in 8:3x pace. Delighted with first lsr and first week.

Total 15 miles in 2:10:xx and pace average 8:43


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|45.70|5
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|756.76|104

average_runner

6th session of New York Program: Medium Run

---

Last week this was a major struggle. So was hoping for something better but also had to be realistic as had 15 miles in the legs from Sat.

First two miles were above the 9 min mark, body felt tired. After 4 miles even though the time per mile was dropping to 8:54-8:45, it felt tougher than it should be. After mile six i was tired and times kept coming down. Mile 7 and i knew a major struggle was a head as hills were coming.:rolleyes:

Body woke up suddenly then and i coasted into work from here. Last two mile were 8:3x without trying. Strange run but a good run. Kinda like where i am getting stronger closer to the finish, last year i got weaker:)

12 Miles in 1:45:xx average pace 8:47.



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|57.70|6
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|768.76|105

average_runner

7th session of New York Program: Club night

---

First club session in about 4-5 weeks for me and I knew it be tough. These sessions will stand to me come November. 2 mile warm up first as we headed to the park.

The plan was 5x1k with 2:30 rest. This was to be run on grass as makes you work harder and there was a net gain on the route also, coming in the last .40 of the k.

Distance was really 1.05 k

1st 3:59 (at k mark was 3:52)
2nd 4:02 (at k mark was 3:54)
3rd 4:14 (at k mark was 4:04)
4th 4:12 (at k mark was 4:02)
5th 4:26 (at k mark was 4:15) Could of stopped on this one, i am avoiding that and building mental toughest on not to give up in this training plan


Wheels totally fell off on the last. Went off too fast in the first 2 and paid for it. Should of had the k mark around 3:59 - 4:04 with it on grass and the hill.


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|62.70|7
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|773.76|106

belcarra

What's your 5k PB out of curiosity AR?

average_runner

belcarra wrote: »

What's your 5k PB out of curiosity AR?

Haven't done a 5k in 4 years, then it was 21:50 the day after returning from honeymoon in Oz:)

Now i think i get close to sub 20 as did 21mins for first 5 k of a 10k race in April and sub 21 mins for second half.

belcarra

average_runner wrote: »

Haven't done a 5k in 4 years, then it was 21:50 the day after returning from honeymoon in Oz:)

Now i think i get close to sub 20 as did 21mins for first 5 k of a 10k race in April and sub 21 mins for second half.

I'd nearly guarantee you'd be sub 20 with those intervals. Proper race, decent course, no honeymoon!
Worst case scenario stick beside me and I'd get you to a 20:00/20:01!:rolleyes:

average_runner

8th session of New York Program: Recovery Run

---

Recovery run this lunch hour on the Clontarf Sea front. Very nice out with a breeze there also.

5.10 miles @9:20 pace in 47 mins


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|67.80|8
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|778.86|107

tomred1N

average_runner wrote: »

8th session of New York Program: Recovery Run

---

Recovery run this lunch hour on the Clontarf Sea front. Very nice out with a breeze there also.

5.10 miles @9:20 pace in 47 mins


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|67.80|8
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|778.86|107

Hey a_r,

Good running, just wonderimg how you got entry into new york? Had a brainwave as wife wants to go there and well u guessed it !!

outforarun

average_runner wrote: »

1st 3:59 (at k mark was 3:52)
2nd 4:02 (at k mark was 3:54)
3rd 4:14 (at k mark was 4:04)
4th 4:12 (at k mark was 4:02)
5th 4:26 (at k mark was 4:15) Could of stopped on this one, i am avoiding that and building mental toughest on not to give up in this training plan


Wheels totally fell off on the last. Went off too fast in the first 2 and paid for it. Should of had the k mark around 3:59 - 4:04 with it on grass and the hill.

We're really running neck and neck at the moment. We'd have a cracking 5K race and would get each other down under 20min, I'm sure of that. I'm watching with interest to see how you build toward New York.

average_runner

tomred1N wrote: »

Hey a_r,

Good running, just wonderimg how you got entry into new york? Had a brainwave as wife wants to go there and well u guessed it !!

I applied thru lottery 3 years in a row and got in for certain on 4th as that was the old rule.

I am travelling with sports tours. They will give u an entry. Cost 1700 each for wife and me as had entry already.

http://www.sportstravelinternational.com/STI/Home.html