Starting again

misty floyd

Keep up the good work and great weight loss there. 73kg will have you flying around the place. Just don't do what I've been at lately and not eating enough. Horrible.

Slowbie

Hi average runner. Just popping up to say i'm still reading along and keep up the great running! Delighted to see you bounced back from illness no bother - everything is going according to plan :-)

average_runner

Sat 17 Mile LSR

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Met a load of boards runners on Sat and off we went for our Run. A good session and did 17 miles in total. Pace average out at 9:23.


Mon Morning

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Was playing golf the day before, so legs really heavy. Was wanting to do tempo but didnt have it in me, so 6 miles in 8.30.


Might give tempo a miss this week and do the PMP on thursday and two easy 8 mile runs on Tueaday and Friday.

Thanks for reading my log

average_runner

Tuesday night 7.5 miles 6 miles of it tempo

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Got a massage on Tuesday at lunch time in Eastpoint, good pyhsio I have to say.

So went for run last night think i do 8 easy but then i decided to do a tempo on heavy legs.

Did 1 mile warm up at 8.30 pace

Did 6 miles @ 7.45 pace on a hill enough route. Was tough going and going beyond the 5 mile barrier was a good break thru.

Did a .5 mile more so a walk warm down but was a good session.


16 miles on thursday

Thanks for reading the log

average_runner

Thursday Night PMP Run

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15 miles, 5 miles slow and 10 miles PMP.


First major Success in the Program.

After the tough tempo on Tuesday I thought the legs would be havy.

For the slow 5 miles everything felt great, was running at 8.30 pace, couldnt slow down, hit a few hills and managed to slow myself to 8.45 for the average 5 mile pace.


So walk for 200 meters and started the 10 mile run @ 8 min pace.

First two miles was with the wind but never took advantage of it, so did those 2 miles at 7.58.

Next 3.5 miles was the link rd in Lucan, this has rolling hills and open to a wind always, pushed well on the hills and got my pace down 7.55.

6th mile I kept the pace at 7.55 and was bracing myself for the next three miles that i knew would be tough.

Turned the corner for the 7th mile into a strong headon wind but managed to do a 7.50 mile to my surprise and really feeling good.

The eight & ninth mile was up a hill and then into a head on wind and them in 8.06.

The last mile was tough mainly because it was last mile, not special about it but did it in 8.02.


Did the 10 miles in 7.59 average pace so delighted for that, if not for the wind i think i could of hit 7.50.

But really happy with this a nice confidence boost.

Thanks for the reading the log.

Enjoy your run in the park this week boardies and i see ye next weekend.

average_runner

Friday NIght

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Decided to do a run the night after my LSR, jsut did 6 easy as watch was going to run out of battery. Did the pace average @ 8.50. Was a nice easy run, quite boring but was neeeded.


Monday Morning

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Left house around 6.45 with bag on back and headed from Lucan to City Centre. Body felt good and legs enjoyed this run. Had to keep pulling them back as didnt want to go to fast, instead just a general run.
Pace average 8.57. Happy enough for that hour of the morning.

Thanks for reading the log

average_runner

Tuesday Night

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Session with the Club.
Did 1.5 miles warm up.
The session was 5 x 1/2 mile fast with two hills at the end and in between a 1/2 mile slow.

1/2 mile warm down home.

Session went well, kinda went off to fast and didnt use the slow lap that well. But a good tough session and got loads out of it.


Thanks for reading the log

average_runner

Thursday Night Tempo Run

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Went to local park for this, a few hills here so a good test too.
1.5 miles warm up @8.30 pace.


7 mile tempo was done in 52:30 ish.

1 mile - 7:18 A bit fast but always like that at the start
2 mile - 7.30
3 mile - 7.25
4 mile - 7.28
5 mile - 7.28
6 mile - 7.25
7 mile - 7.39 (last one syndrome)

Warm down was 1.5 miles @ 9.15

Was really happy with this, felt good after it too.

20 miles Sat morning next!!

Thanks for the reading the log

average_runner

Sat 20 mile LSR

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Met alot of the boards gang for the long run.

We did a 6 mile loop, 8 mile loop and a 6 mile loop.
It was a good run and felt very good after it.
Pace averaged out at 9.30

Probably my last run with the boards group for awhile with races coming up and my weekends filling up too/

average_runner

Monday Morning 10 miler

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From lucan to city centre with the bag on my back.
Starting to really enjoy these runs now, felt good for the whole run, even after the 20 miler on sat.

Pace average was 8.58.

Thanks for reading the log

average_runner

Tuesday Club night, 5.5 miles

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With the 10 mile race coming up and longford half the following weekend I will have to ease back for the two weeks to ensure legs are fresh for both races.

So did 1.5 miles warm up @8.30 pace.
Started the club session then which was .5 miles fast with the hills at the end of it and .5 mile session easy. This was done 4 times.


the fast laps were as follows:
3.24 lap 1
3.22 lap 2
3.20 lap 3
3.15 lap 4.


I love the hilly part at the end of the lap, just kicking on from there.


Really enjoy this session and the easy laps were just easy runs.

Next up is a generic 5 mile run on Thursday

Thanks for reading the log

average_runner

Thursday Night

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Easy 5 mile before sat race.

Just went out and did a nice easy run and on the last mile i picked up the pace without really planning too. Plan was 8.30 pace average but ended up with a 8.18 pace.

A good few people out running in Lucan which is great to see.

Thanks for reading the log

average_runner

Sat 10m Phoenix Park Race

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Crash and Burn

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Went into the race feeling confident of getting a 75 min time.
Started off a 7.30 pace which is grand as this was my tempo run pace. Did a few 7.20 with the down hill section and then 2 7.30. This brought me to the 5 mile mark feeling great going up Wellington hill and then a few metres after the 5 mile mark my legs went. No explanation no warning etc.
Just went real heavy. I tried to push but nothing there so ran at 8 min pace all the way to get a 77 min time.


Not sure why this happened as did 5 miler pace at 7.08 - 7.15 and was grand I finished, even sprinted up the Kyber. This time i was dizzy and very wrecked.

Only 2 things i think could of affected my performance:
1. Was too much mileage the week of the race as from the sat before I did 20, 10, 5.5, 5 mile runs. Last run was a Thursday and I did push a bit on the Tuesday.

I dont believe this was the issue as often done good tempo's during heavy mileage. Any options on this?

2. Second thing was something i didnt pay much attention to but for the friday and sat of the race i was coughing a bit in the morning and running nose a bit on Friday. But didnt think much of it. After the race when i got home i did fall apart, a cold seem to of hit me and i was in bed by 9.30 feeling crap. On Sunday I was grand again though????


Thats my story of the 10 miler, still got a pb by more than 2 mins but a disappointed by it.

Longford half this sunday so not running at all this week, to recover and get fresh for it. Really want to break 1.40 but not sure anymore and the time of 3.30 for the marathon is a bit much for me now.


Thanks for reading the log

RayCun

Miles 6 and 7 were tough for everyone, I think. It's a slight drag, not enough to be visible but enough to sap your strength, and it was getting pretty hot by then.

average_runner

Could be that I am aiming a little too high for myself. Will see what happens in Longford at the weekend.

Aimman

Hi AR, Just spotted your log and goiing to keep an eye on it coming up to Dublin. I', doing the P&D 70mile 12 week plan for a 3:30 this year, so I'm sure the days and efforts will be similar.

jcsmum

Sorry things didn't go to plan for you on Saturday, but still a great time! Best of luck in Longford.

average_runner

Friday -- light session before Longford

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This was my first run since the 10 miler, it was only to loosen my legs up.
Did 3.4 miles @8.26 pace. Was still feeling the cold a bit.

average_runner

Longford Half Marathon

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Was a bit worried about this had still the effect of a cold on me. But my aim was to out and see what happens.

First 4 miles were grand, did them at 7.35 pace. Fifth mile was tough on the N5 with wind in my face. 6-9 was tough with a few small hills but kept pace to 3.38.

At this stage i was on target but had to stop to fasten shoe lace, my watch auto pause(anyone know how to turn that off??).

I was feeling confident now and started to push and kept the pace going till 11th mile. Struggle on the 11-12th mile but kicked on the last one and go home in 1:40.03(chip time). Missed my sub 1.40 but considering my cold over the last week I take it.

My watch gave me a time of 1:39:53 with the auto pause and also my ten mile in this race was 76 mins, faster than last Sat by 1.30 mins.

Happy with this run, but i do feel 3:30 is out of reach but we plough on.

Tough 5 weeks ahead now with the last push on training.


Thanks for the log

BobMac104

average_runner wrote: »

.....Happy with this run, but i do feel 3:30 is out of reach but we plough on.


Thanks for the log

I dunno man! you're not too far off with 5 weeks of hard work still to go! great running so far

Mr Slow

One race does not dictate anything it just indicates where you are on the day, 5 weeks to go of serious key training sessions will see you right, save judgement for the series half, if you're feeling good and give it everything then and still don't get the time you want I'd look at changing your goal, until then keep the faith!

average_runner

Its been two runs that indicate the 3.30 might be too far. But sure we see

Cant do the half series run as its my kid first birthday that day so want to spend the day with her.

Will do the Tallaght 5 miler at the start of Oct.

I will start off with the 3.30 group and should be ok till 20 miles and then see what happens.

Your flying anyhow. Hope the hols was good.

Mr Slow

average_runner wrote: »

Its been two runs that indicate the 3.30 might be too far. But sure we see

Cant do the half series run as its my kid first birthday that day so want to spend the day with her.

Will do the Tallaght 5 miler at the start of Oct.

I will start off with the 3.30 group and should be ok till 20 miles and then see what happens.

Your flying anyhow. Hope the hols was good.

The hols were great unfortunately, they ended!

You've got your priorities right, fair play.

Is there any chance of squeezing in a long race in the next few weeks?

average_runner

Nope there is no chance, just too much on in september. Down home twice over the next two weekends and then the birthday.

After that there is something else i am forgetting.

But will do one or two more pmp's in phoenix park hopefully, both will be a 20 mile run with 14 miles at pmp pace.

That should give me a good indication too.


But in fairness if i got at time of 3.3? i be over the moon.

Mr Slow

average_runner wrote: »

Nope there is no chance, just too much on in september. Down home twice over the next two weekends and then the birthday.

After that there is something else i am forgetting.

But will do one or two more pmp's in phoenix park hopefully, both will be a 20 mile run with 14 miles at pmp pace.

That should give me a good indication too.


But in fairness if i got at time of 3.3? i be over the moon.

What's your current pb?

average_runner

For the marathon its 3.47.

Should beat that as I am beating all my times from 2 years ago.

Beat my 10 mile and half marathon time both by over 2-3 mins with a cold on me that i cant get rid off!!:mad:

average_runner

Tuesday Night

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Did a 8 mile session with 6 x 800m sprints in the session also.
Started off with 1.5 mile jog and then 800m sprint, 800m jog and so on till i got to 7 miles. This was tough as some hills in there too.
Last mile was a warm down and average pace was 8.06.

This was a tough session after the longford half and wasnt sure if my nose was running faster than me:D


Thanks for reading the log

outforarun

I think I know how you feel about the 3:30. I was posting similar times to you in the build up for Cork where I was going for 3:30. I was never convinced I was going to make it but I trained for it so I was going to give it a shot. I think on a good day you would make it. I'll keep my fingers crossed for you. I'm sure you'll get at least a 3:3X, if you don't do what I do and balls up your nutrition the night before. You've done the training make sure you get all the other things right on the day: diet and hydration, race plan, race-fuel and attitude. Will follow with interest.

Mr Slow

outforarun wrote: »

You've done the training make sure you get all the other things right on the day: diet and hydration, race plan, race-fuel and attitude.

Proposed pub for post race session!

average_runner

Thursday

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Did a 12 mile run but was tough. Think the speed session on Tuesday and Longford, along with my cold(now have it 2 weeks) caught up with the legs.
Used new runners for this run and they cause pains in my feet so I call it a day at 12 before getting injured. Pace was an easy 9 min mile.


Monday

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10 mile run to work with bag on my back. Chnaged the runners also, but guess what, I still have my cold

10 miles went ok, just an easy run at 8.56 pace.

Plan for 11 miles tomorrow with 7 miles tempo.


Thanks for reading the log

Mr Slow

L-Glutamine

RayCun

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Mr Slow

When's the last time I posted an illness???

RayCun

Mr Slow wrote: »

When's the last time I posted an illness???

When't the last time I did? :pac:

Mr Slow

It's been longer for me, for you it was before Donore I believe! :P God knows what they're pushing on you in that club :pac:

average_runner

The last 2 months i had a minor bug twice, first time in years! Maybe its the kids fault:D

Will get some stuff at the weekend for it.

Tempo run tonight, god knows how i manage it with the wind out there right now. Should be fun!!

average_runner

Windy Tuesday Night

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Plan tonight was 10 miles in total with 3 miles warm up/down and 7 miles tempo. It was very windy!!!


The 1.5 miles warm up was @8.53 pace in to a strong wind.
7 mile tempo was @7.38 pace, some stages wind was with me and other times against me.
1.5 warm down was 9.22 pace.

I did feel like a rag doll out there, getting blown all over the place, but this was a good session.

Thanks for reading the log

pistol_75

Good running. Especially in that wind.

average_runner

Thursday Night

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Did a easy 10 mile run last night. First night i had my bring visible jacket on me. Was alot warmer out there that the last few nights.

Average pace was 8.28 and time was 1.24:35.


Met some of my club runners doing their own session and have to admit i miss those sessions and the craic. The marathon does cause us to give up alot of things but hopefully be worth it.

Thanks for reading the log

average_runner

Sat LSR

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Plan was 20 miles with 6 miles slow and 14 miles at PMP.
Last week my long run fell apart due to few things that i put down to tirness from longford.

The week went really well, 2 good 10 mile runs and a great tempo where i felt i could do 17 fast miles instead of 17.

So did the first 6 miles slow. Started the 14 miles for PMP and after 2 miles my legs were dead and felt like breaking in half. Did a further 2 miles at PMP and decided just to run the distance but at 11 miles legs were gone.

4 weeks now since long run over 13 miles, but there was a 10 mile race and half marathon race @7.38 pace.


Not sure if my marathon is over or not as this never happened before.

Mr Slow

The 2 races are going to tax you, you then had a speed session midweek, you need a step back week so that you can come back stronger for the remainder of training.

average_runner

Plan was for a kinda step back week, as off for the week spending it with the little girl before her first birthday on Sat.

Monday

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Did a medium run of 11 miles at a 8.58 pace. Was a grand run i have to say, quiet boring until i turned head on into the wind, felt like i was going backwards.


Tuesday

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Six miles in total, 1.5 mile warm up.
5 x1km with 400m walk and 200m jog.
4 laps were @ 3.59 pace and one @ 4.09 pace.
Warm down was 1.5 miles

Had wind behind some of my speed sessions and held back a small bit.


Friday

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This was my LSR, plan was 20 miles but did 18 miles.
Started off all ok, nice sunny weather, then came the downpour, lightening and thunder. I got all seasons.
Was going well till i got to 14 miles @8.56 pace, then my stomach turned, think it was a cold powerade i got in the shop. Struggled for the last 4 miles, with a few stops. Legs felt really bad I have to say but got 18 in.
Average pace was 9.04.
Not a great session but hopefully things will improve and will run sat week in the phoenix park with the boards group, my just get me going a bit longer than on your own.


Thanks for reading the log.

Best of luck to all tomorrow in the half, I be organising my first of many little girls birthday party.

Mr Slow

average_runner wrote: »

I be organising my first of many little girls birthday party.

Planning on having a lot of daughters?:pac:

average_runner

ha ha. my wife and megan are enough girls in my house. Running gives me an excuse to get out of the house:)



Monday

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12 miles run from Eastpoint Business Park to Lucan.
This was a tough run but knew that beforehand, so took it easy. Its basically all up hill from the office to the house and with a wind in your face.

Did an average pace of 9.04. My knees still ache loads after a certain mileage mark. Will see how it goes on Sat when i do the LSR.

Thanks for reading the log

average_runner

Tuesday

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8 miles @ 8 min pace ie PMP.

Instead of doing intervals i decided to change the run (to stop the boredom) and do an 8 mile PMP.

Run was good, first two miles were way too fast, check my watch at 2 mile mark and it was 7.45, not what i wanted. I eased off for next two miles till i got pace to 8.00.

The rest of the run was grand, kept it at 8.00 which was the target. The reason I eased off after 2 miles was I didnt want to be pushing much on this run and keep the legs fresh for Sat's LSR.

Thanks for reading the log

average_runner

Thursday

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Got delayed in work, stressful day and another one to follow today.
Did 6 miles easy when i did eventually get home @ 9.20 pace.
Also did 5 x100m strides and after 6 miles i did.35 mile stride just to get me home.


Easy session but enough to destress me

Thanks for reading the log

average_runner

Sat Day

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LSR 20 miles.

Met 4 people off boards for the early bird session at 8am in Phoenix Park.
What a beautiful morning it was. We set off at 9.50 pace but this fell to 9.27 quite quickly. We did two loops of 6 and one loop of 8 miles. Each mile we seem to of got quicker and ended up with a average pace of 9.09 at the end.

Second 20 miler of the campaign for me, another one in two weeks.

This was a real good session and thanks to the other boardsie's for a good run.

Thanks for reading my log

average_runner

Monday 7 miles

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This was a tough session after the weekend, did 2 miles warm up and 2 miles warm down.

Did 4 x 1000m (ment to be 5 but legs were moaning so didnt want to push too much as 12 miler tonight).
Times were 3.58, 3.59, 4.08(a few obstacles in the way:eek:) 3.57.

Walk for 200m and then jogged for 400m's.


Good session and happy with it.

Thanks for reading the log

BobMac104

Great running! HOw were the knees on the 20 miler>?

Mr Slow

average_runner wrote: »

Monday 7 miles

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This was a tough session after the weekend, did 2 miles warm up and 2 miles warm down.

Did 4 x 1000m (ment to be 5 but legs were moaning so didnt want to push too much as 12 miler tonight).
Times were 3.58, 3.59, 4.08(a few obstacles in the way:eek:) 3.57.

Walk for 200m and then jogged for 400m's.


Good session and happy with it.

Thanks for reading the log

Where's your rest day?