Starting again

average_runner

10k on Sunday morning, a nice run. A bit windy out but that's my first 4 week cycle over:D

Time was 54:20 or so. Legs still not flowing freely, they seem to tight or something. Hopefully over time this will sort itself out.

average_runner

Did 7k at lunch time today, from O'connell bridge down eastlink into ringsend and back up Pearse St.

Plan is just to do aerobic runs as hamstring was sore after last week running, think the tempo did it.


To my surprise the run went extremely well, felt like i was getting something back.

7k in 35:35.

average_runner

Failed to get out since Wednesday due to a few things at home and meetings running over in work, so missed lunch time runs.

Did 10k sat morning in 52:05, felt comfortable throughout. Really enjoyed it.

average_runner

7k run at lunchtime from o'connell bridge down towards ringsend and back up pearse st.

Time was 34:41.

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4k recovery run tonight. Kept pace to 6 min k.
Nothing too exciting just building slowly.

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7k lunchtime run on the usual route. 34:56 was the time.
Right calf getting sore, which always happens when just back.
10k on sat and then a step back week.

average_runner

10k run on sat and 8k on Monday. Step back week this week. Also thinking of changing physio as lower back sore now and hamstring still not a 100%.

average_runner

Taking these runs a bit easier, 7k in 37:xx, average pace 5:22

average_runner

8k last night in 42:39. Was quiet stale for first 6 k but them picked up.

Not sure where my motivation is at the moment, I think I am running just for the sake of it even though i love getting out for the break.

Think the injuries are just getting on top of me.

average_runner

Update

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I am only going to post once a week for this month with the sessions I've done.

So the plan for May is 3 x 7k between 5:10-5:20 easy pace and long run at weekend between 5:30 - 5:40

Last week did all the 7k's comfortably within the pace. Thursday i went to a new physio, Laura Wood in Cellbridge, a new approach was needed. She did some dry needling on left side of the back and the hamstring. Not a pain since, all feels great.

Sat i did a 7am run around the hills of Lucan, 10k @ 5:32 pace.

Monday was a little bit hungover, so wife said go for a run at 7am, so i did 8k @5:28 pace.

Hamstring all good still, another session on Thursday night.

Will continue to build base for May.

average_runner

Update

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Last week i did 2 more 7k runs all between 5:10-5:20. Pace is comfortable.

10k on the Lucan hills at 7am on Sat, pace was on target between 5:30-5:40

Hamstring seems to be getting there, had another dry needling session last Thursday.

This week the plan is for 3x7k and a 10k.

average_runner

Update

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Last week everything went well, the 3x7k's were all under the 5:20km pace, so now drop the bench mark to 5:05-5:15 for a few weeks. The 10k was a good run, below the 5:30-5:40 mark but will keep that mark for another few weeks.

Training will go up a bit in km's this week, will drop one 7k run for a 16k run to work.

So the plan is 2x7k, 1x10k and 1x16k.

Hamstring is going well, using foam roller and doing stretching and strengthening exercises for the lower back.

Long term plan is to do a parkrun in Griffeen on 8th of June, my aim here is to get my vdot. I will then start Jack Daniels 5k plan to get back up to speed between July-Dec.
Hopefully do a few 5k's in that spell but alot depends on how the injury goes.

average_runner

Update

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Missed my 16k and 10k run last week due to the little lad teething, so sleep was at a premium, needed to let the mother get as much recovery as possible.

Did the 3 x 7ks and they all went well, starting to feel stronger each week.

Plan for this week is the same as last week, 2 x 7k, 16k and a 10k down home in Wexford, might be more than 10k as not sure if the route is longer than i think!!

average_runner

Update

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Running a bit all over the place the last week or so.
Last week did 7k x 2 and my first long run to work last wednesday, 10 miles in 1:25:13.
Thursday I was very tired and struggle on the 7k, Friday I had a head cold which explained Thursday.

Ran today for the first time since, a bit off but pace picked up near the end to an average of 5:10. Think i wont run t work tomorrow and just do 2 more 7ks.

Sat the plan is a park run to get a vdot, then in July proper training starts on a 5k-10k plan.

average_runner

Griffeen 5k Parkrun

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First race in 7 months so was really excited about this. The aim was to find out my vdot and mainly see how hamstring would react. It was a slippery course especially on the bridges.

Time was 23:11 and no reaction from the hamstring. Faded in the second half of the race. Delighted with this and now the work starts.

average_runner

Update

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Over last week or so there has been 3 x 7 k runs, and a 15 k run today. Off on Holidays soon for a few weeks in the sun and will start the JD 5-10k plan. This got me into good shape last year so hopefully it will have me in good shape for next year.

average_runner

So back from hols, didnt get much running in as had a small foot injury and picked up a stomach bug.

Starting the Jack Daniels 5k-10k plan this week.

First Q1 Session was last night:
1 mile warm up 2 x (8x200 R with 200 jog recovery) + 800m recovery between the 2 sets.

This was a shock to the system, first time on the track since last November!
According to the vdot, the 200 should be done in 49 secs

First set were: 47, 52:eek: 49, 48, 48, 47, 47, 48
Second set were: 46, 46, 49, 47, 46, 46, 47, 45

Starting off was tough but got better further it went on.

1 mile cool down then.

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Easy 7k run today at lunchtime. Pace was average 5:39 per k, a few aches from last night session

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Easy 7k at lunch time. Average pace 5:31.

Second hard session tomorrow evening.

average_runner

Wk 1, Q2 Session 4x200 with 200 r/jog, 2 x 1 mile T, 2 min rest, 4x200 with 200 r/jog,

Did 1 mile warm up.

First set of 200: 47, 48, 46, 47
First Mile 7:11
2nd Mile 7:06
Second set of 200: 46, 49, 45, 46
1k warm down

This was a good session, the first mile tempo was tough, as new to the body, second one alot easier.

Q3 session on sat morning which is a 10 mile easy run.

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Q3 Session 16k

Did this session around Lucan, in and out of the village and around fonthill.

Ran this at an easy pace, found it very comfortable.

16k @5:30 Total time: 1:27

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Q1 Wk 2 Session 4 ( 200m, 200m 400m)

1 mile warm up.

Splits were:
42 :mad: 47, 94
46, 47, 94
46, 47, 95,
48, 46, 93

1k warm down.

A good session and felt in control all the way.

average_runner

Easy lunch time run, 7k, pace 5:32

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Q2 Session 15k @ easy pace, Wk2

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Had to do the long run today as things on at the weekend.
Mind was playing games on this run, wanting to stop every so often, but battled thru it.

15k to work in 1:23, pace 5:33

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Q3 Session, Wk2

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Session 3 x 1m @T with 2 min rest and 6x200m @ R with 200m jog recovery

Did 1 mile warm up.

Wanted to run this session with the club but was late so did it on my own

1st mile 7:02
2nd mile 7:04
3rd mile 7:02

1st 200m 45 secs
2nd 200m 45 secs
3rd 200m 47 secs
4th 200m 46 secs
5th 200m 46 secs
6th 200m 45 secs

My predicted pace for the mile was 7:48 according to vdot, but I was very comfortable at 7:02 today. Same for the 200m vdot says 49 secs, but i was comfortable at the times today.

Might look at changing vdot after next week sessions.

3 days off from running now, a few things on and a small niggle on the calf also, but will do core work.

average_runner

Wk3 Q1 Session 4 x 200, 4 x 400, 4 x 200

Weather and time was against me for this session, so drove down to the track and did 500m warm up, had to go for petrol after the run, that's why i drove.

A good bit of rain for this session and the wind was against me for the 200's

Times were 45, 45, 45, 46, 94, 93, 91, 95, 46, 44, 45, 46

The 95 sec 400 was annoying, as just went into dreamland on the first 200 and it was too late to recover when i noticed.

200m warm down.

Happy with the session, as kinda didnt want to do it but i pushed myself.

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Easy 7k at lunch. Pace 5:30, time 38:11

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Wk3 Q2 Session 15k to work

Pulled up in this run at about 8k, calf muscle very sore. Had this before so its manageable, just need to move this session to a Saturday after next week.

Will give this session a miss next week and might give leg a rest for a few days now, will see tomorrow.

average_runner

10k on sat morning in around lucan. Place was dead quiet at 7am. Leg seems better, so will do another easy run today

10k easy in 54:45

average_runner

Easy 7k today at lunch, time 37:38, pace 5:21