Starting again

average_runner · 08-05-2012 8:29am

Sat Session

Plan was to do the RTE 5 miler but i got held up at home so couldnt make the race. Forgot about le Cheile as an alternative. So did a 10 mile run. Ran from my house down the outer ring road at lucan, into Corkage park and back home again. A nice run i must say. Pace was 8.44 and time was 87:15.

Monday Session

Sinced i missed the Rte 5 miler i decided to do the Arc Mens 10k. Good cause and I lost my mum to cancer early last November, so felt it was the right thing to do.

Sign on was easy and fast and the race started dead on at 10am. Two women were dressed as Jedward, so determine not to let them beat me

Wasnt sure how the race would go considering I did 10 miles so aim for 4.30 pace per k. Passed Jedward out on the first k and no sign of them over the next few k. Came up to the lower glen rd hill which was tough especially the turn on to Upper Glen Rd. Got to 5k mark and it read 22:45 on the watch.

Legs were still quiet fresh so i moved on a bit. Clawed alot of time back over the next 3 k and still no sign of Jedward so still happy.

Came to lower glen hill the second time and once i hit the top of it my legs were gone. Oxygen gone. I felt like i was dying and everyone will pass me out. The two guys just ahead of me werent pulling ahead though, so i figured the hill must of hurt everyone the second time. Pulled my self together and when i got to 800m's the marshall said i was 56th, so i kicked on to catch the two ahead of me. With 400 to go i caught the two guys but with a 100m to go i was empty and they went by me again.

Time was 45:11, a 4 second improvement on the K-club race and with a 10 mile run the sat before hand, i am pretty happy considering its a tough course.

The finish was good, volunteers all very helpful, our bags were inside another plastic bag to keep them dry.

A very good race from Arc and hopefully people will run this next year, I be back for sure.

And Jedward didnt catch me

I can continue to run

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|26.20|4
Total|405.34|67

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 09-05-2012 7:39am

Tuesday Session

Ment to be a club night but as running down to the club, I realised my legs were sore from yesterday, so instead i turned off and did a 3 mile recovery run. Think it was a wise thing to do.
3 miles @ 9.25 in 28:15.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|29.20|5
Total|408.34|67

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 14-05-2012 1:05pm

Thursday Session

Did a 10 mile run as wouldnt of got out at the weekend. Pace was 8.50 and time was 1:28:28. Nice easy and relaxing run.

Monday Session

5 mile easy on the Clontarf front. Pace was 8:48 and time was 44:23.

Hit my knee of the gate on the stairs on Friday so no core work this month, I can run on it but core make its sore.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|44.20|5
Total|423.34|67

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/QUOTE]

average_runner · 14-05-2012 1:05pm

Thursday Session

Did a 10 mile run as wouldnt of got out at the weekend. Pace was 8.50 and time was 1:28:28. Nice easy and relaxing run.

Monday Session

5 mile easy on the Clontarf front. Pace was 8:48 and time was 44:23.

Hit my knee of the gate on the stairs on Friday so no core work this month, I can run on it but core make its sore.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|44.20|7
Total|423.34|69

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/QUOTE]

average_runner · 16-05-2012 8:05am

Tuesday Session

Club session tonight. Did a 2 mile run for warm up and then the session was 1 min on 1 min off for 22 mins

For the minute off it was 30 sec walk and 30 sec jog

Was a tough session as first time doing club speed work in three weeks. Stomach was kicking up but stayed at it.

Cover about 4 miles in total.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|48.20|8
Total|427.34|70

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 21-05-2012 7:35am

Sat Session

Missed Thursday run due to work and couldnt get out on Friday also. Did 10 miles on sat morning early. Nice and peaceful out there at 8 am

Pace was 8.52 and time was 1:28:22

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|58.20|9
Total|437.34|71

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 21-05-2012 1:04pm

Mon Session

5 mile run today on the Clontarf sea front. Nice and warm out there. Didnt have my watch so ran at comfortable pace.

Total 5.10 miles

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|63.30|10
Total|443.44|72

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 23-05-2012 7:40am

Tuesday Session

Went out for a race pace session but body was empty. Did first 2 fast and then slow 2 miles. Time 32 mins.

Total 4 miles

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|67.30|11
Total|447.44|73

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 09-06-2012 9:46pm

Holiday Catch Up

Thursday(24th May) before we went to France, did a 6.5 run with a 20 min tempo of 7.28, just kept it at an easy pace as was hot that day.

On Friday we got the ferry from Rosslare to France and headed to Sequica Park down near Marennes, 6 hours drive including stops from Roscoff.
Plan was to get out as much as I can when the family went for a snooze at 12.30 at lunch time.

I would light the bbq and let it heat up during the runs.

26th May: First run in France, temp was 29 degrees. Decided to do 6 miles each time i ran in France. Struggled a bit in the heat but was taking it easy too. Should of brought a water bottle. Ran to a little down called Saint Just. Pace was 8.34.

28th May: Had my water bottle this time, but the temp was 35 degrees. Water was warm after first mile!! Decided to head thru the little town i found called Saint Just but got lost on way back. Found a small hair salon and they pointed me the right way after they figured out what i was doing. Pace was 8.45 and another 6 miles.

30th May: Had a bottle of ice for this run, temp was 36 degrees. The bottle was melted by mile 1 and warm by mile 3. I kept local this time so didnt get lost. Pace was 8.46 but a nice run.

June 2nd: Temp started to drop now but was 32 degrees for this run. Had my bottle of ice and melted by 1.5 miles and warm at 4 miles. Same local route and did 6 miles in 8.35 pace.

June 4th: Temp down to 28 degrees now and didnt bring water this time. Actually it felt cold, till I arrived back in Ireland and realise what cold was!!! Did 6 miles local and pace was 8.20.

June 6th: Temp down to 25 degrees, did 6 miles in 8.11 pace. A nice run in good conditions.

Total mileage for holiday was 36 miles.

After all the runs we had a bbq after it, so that was a nice reward. Ate a good bit of rubbish on the hol but thats expected, with me it is anyhow. Was great to get so many runs in and my little one had a ball on the beach, in the park and in the pool.

It was tough running at the hottest part of the day but very enjoyable too. I didnt want my running to interfere on the hols so this time slot worked well.

We had a real bad sailing home, but got out for 10 miles on Sat. Pace was 8.40. Was nice running today, plenty of hills around Lucan.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|28.00|4
Total|499.94|81

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/QUOTE]

average_runner · 11-06-2012 1:03pm

Monday

Easy run today on the clontarf sea front. Pace was gentle at 8.48 and distance was 5 miles. Time 44:03.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|33.00|5
Total|504.94|82

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 13-06-2012 7:25am

Tuesday

First speed session in awhile with the club. So lashing rain and off i went. 2 mile warm up and then we had the following:

3 x 1 mile repetitions with 3 min recovery. This was done in the local park on the nice wet grass and heavy wet runners.

Mile 1: 6:51
Mile 2: 6:51
Mile 3: 7:00

We eased up on the last one a small bit as target was 7 min average for the 3 of them.

.5 mile warm down on way home.

A good tough session.

Total mileage 5.5

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|38.50|6
Total|510.44|83

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 14-06-2012 8:13am

Thursday

First long run into work. Left the house at 630am and forgot how hard it is to run to work!! Took it easy and did it at 9.01 pace. Wind in face for most of it. That hill at the new court house is some hill!!

Total mileage 11.7 in 1:45:22

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|50.20|6
Total|522.14|83

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 15-06-2012 9:30pm

Friday

A marathon pace run on the hills of Lucan. Pace was 7:55 for 7 miles. Time 55:36.

Some other news, there be a new member to daddys fan club in mid December. Will have 2 kids shouting at xmas:) providing he/she comes before xmas.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|57.20|7
Total|529.14|84

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

jcsmum · 16-06-2012 5:48pm

Congrats, great news!

average_runner · 20-06-2012 9:35am

Tuesday Club Session

Didnt get much time to the warm up run as was late arriving. But got .5 of a mile in and .5 of mile warm down as had to leave quickly.

Did a good stretching / light sprint warm up.

Session was 4 x 1km(really was 1.10k) with 2.30 min rest. This was done on grass and my speed work needs to improve. Was recommended to get flats when training in the grass.

Lap1 : 4:28
Lap2 : 4:28
Lap3 : 4:38
Lap4 : 4:38

Total mileage 3.4 miles.

Not sure if I do Dunshaughlin yet as not sure if my speed work is up to scratch.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|60.60|8
Total|532.54|85

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/QUOTE]

average_runner · 20-06-2012 1:10pm

Wednesday Session

Since this is an easy week, i did the 5 miles at 8:58 pace alot Clontarf Sea front. Windy but nice out there.

Total mileage 5 miles in 44:54

Not sure if I do Dunshaughlin yet as not sure if my speed work is up to scratch.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|65.60|9
Total|537.55|85

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/QUOTE]

pistol_75 · 20-06-2012 1:57pm

Seems a while since you had a race? I think you should do it. Either way it should sharpen you up.

average_runner · 20-06-2012 3:43pm

pistol_75 wrote: »

Seems a while since you had a race? I think you should do it. Either way it should sharpen you up.

Bank Holiday May was the last time. Just stuff popped up and then hols.

Might do it, but need to do some work on allotment first on Sat morning.

slowsteady · 20-06-2012 10:22pm

Congrats on the family extension. Put even more pressure on the training schedule so enjoy the running while you can:).

Mr Slow · 21-06-2012 10:03am

Congrats Terry.

average_runner · 23-06-2012 4:39pm

Wont make the race tonight as little one is sick.

average_runner · 25-06-2012 8:36am

Mon Session

Didnt out for a run since last Wednesday due to various things. Weekend was hectic with sorting house out after getting it painted, work on the allotment and the little one being sick(better now).

So decided to do a long run this morning to work, wasnt sure how it would go as legs were sore at the start.

Did 11.7 miles to work, started at 6.30 am. Overall pace was 8.56 and times was 1:44.

Listen to newstalk sport podcasts during the run.

Really lacking races at the moment, but these things happen.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|77.30|10
Total|549.25|86

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 27-06-2012 7:40am

Tues Session

Club night tonight so did 2 miles warm up @ 9:10 pace. Did the normal club warm up then and some small sprints.

Session was same as last week, 1.10k in the park on the grass with the last .4 of the k all up hill. The heat last night was very tough, was sweating after the warm up even!!!

4x1.10k with 2:30 min rest.

1) 4:26
2) 4:36
3) 4:38
4) 4:35

.7 of a mile warm down @9:50 pace.

Total mileage 5.5 miles

Signed up for the Swords 10k and the 10 miler in the park this morning.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|82.80|11
Total|554.75|87

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 29-06-2012 8:11am

Thurs Session

Club night and the session was tempo.
The session was 8mins on and 2min 30 sec break. Do this three times.

So did a 2 mile warm up at 8.45 pace.

We started the session and it went as follows:

First 8 mins: Pace started at 6.35 and kept this till 6 mins. We then turned up on to the hill with wind in our faces, time dropped to 7:00 mins.
Distance 1:13.

Second 8 mins: This was on some hills and into the wind for the full alloted time. Pace was steady at 7.28 and distance was 1.07.

Third 8 mins: Was with the wind but some hills to climb. Felt it at 7 mins but pace was 6.50 and distance was 1.15.

Did a 1.65 miles warm down @ 9.20 pace.

A good session and total mileage was 7 miles.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|89.80|12
Total|561.75|88

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 30-06-2012 1:20pm

Friday Session

7 mile run around lucan. Took this handy and did it in 58:55. Average pace was 8:25. Maybe a little too fast after thursday session. Will rest now tilll monday long run home. Plenty of hills on that run.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Total|568.75|89

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner · 04-07-2012 8:59am

Wednesday Session

Missed last two days due to work, so got my longest run of the week today.

So ran from home to Eastpoint where i work.

Distance 11.7 miles @ 8.44 in 1:42:30.

Nice run and happy with it.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul|11.7|1
Total|580.45|90

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 06-07-2012 7:56am

Thursday Session

Club night. Did two miles warm up. The usually stretching and warm up sprints.

The session was 10 mins fast on grass, ten mins recovery and ten min.

Pace for first session was 6.49 and was 1.5 miles.
Recovery we walked for a bit and then did 7 mins jog and was .67 miles.

Pace for second session was 6.50 and was 1.49 miles.

Jog home was .40 miles.

A tough session especially after yesterday long run.

Total distance 6.05 miles.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul|17.75|2
Total|586.50|90

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 08-07-2012 10:00am

Sat Session

An easy 7 miles in lucan. Pace was 8:52 and time was 62:30.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul|24.75|3
Total|593.50|91

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner · 09-07-2012 8:33am

Monday Session

My longest run of the week. From Lucan to Eastpoint business park. Distance 11.7 miles. Watch went dead on me after 2 miles so not sure of pace or time. But a good run.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |36.45|4
Total|605.20|92

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner · 11-07-2012 7:30am

TuesdaySession

Club session tonight. The plan was period training with :

1 min on 60 secs recovery
2 min on 75 secs recovery
3 min on 90 secs recovery
4 min on 120 secs recovery.
3 min on 90 secs recovery
2 min on 75 secs recovery
1 min on 60 secs recovery

Did 2.10 miles warm up and then did the session, didnt do the 4 min one as doing a 1500m track race tomorrow night in Santry. First time trying one of these.

.50 mile of warm down.

Total mileage 4.5 miles
Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |40.95|5
Total|609.70|93

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 12-07-2012 7:44am

Wednesday Session

A recovery run of 4 miles today at lunchtime along the sea front in Clontarf.
Pace was 9.16 and time was 37:02

Total mileage 4.5 miles
Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |44.95|6
Total|613.70|94

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 13-07-2012 7:51am

1500m Race Report

Headed out to Santry last night for this race. The last time i did 1500m was three years ago and then my time was 5:58. I was looking for 5.40-5.45 if all going well, and be very surprise if i got under 5.40.

In the rain we line up and off we went. First lap was done in 1:25, i was going comfty at this stage. Time after 2 laps was 2:57 and still feeling ok. Time after 3rd lap a bit tired was 4:27. So onto the last lap and i decided to kick from 200m and came in at 5:36. Was really happy with this and finished 9th out of 20. Really thought i be at the back of the field.

I wasnt totally knackered after the race, so should of kicked from 300 out, but very happy with it and thats a sub 6 mile pace which would be great if i could get this year.

Total mileage with warm up and warm down included was 2.5 miles.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |47.45|7
Total|616.20|95

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 16-07-2012 6:15pm

Looks like the 10k in swords is out the window as out sick with stomach bug

average_runner · 23-07-2012 12:48pm

Monday Session

First session back since the stomach bug. Just did a 5 mile run on the Clontarf sea front. Time was 43:36. Good to be back and will do 3 more 5 milers this week before i start the proper training again.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |52.45|8
Total|62.10|96/table]

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 24-07-2012 12:23pm

Tues Session

Another 5 miles on the seafront. Pace was 8.07 and time was 40:36.
Nice run even if it was raining. Good few out running also.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |57.45|9
Total|626.20|97

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 26-07-2012 8:07am

Would people think i be mad to go for Dublin marathon now and use the 12 week program in Scott Douglas book?

If i was aiming for a time i go for 3.45.

Just thinking i am getting withdrawl symptons

Thanks

flying_scotsman · 26-07-2012 10:03am

Sure, why not!

average_runner · 27-07-2012 7:28am

Thursday Session, Club night

Club night last night so did 2.5 miles warm up at around 9.10 pace.

Then we had a 30 min session fartlek with smaller recoveries in it.

Total distance was 3.66 miles and average pace including recoveries was 8.16.

Total distance was 6.16 miles

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |63.61|9
Total|632.36|98

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 28-07-2012 1:08pm

Friday

Recovery run of 4 miles. Total time 37.

Start marathon training on monday.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |67.61|10
Total|636.36|99

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/Quote]

average_runner · 30-07-2012 8:41am

Intro

So i decided to give dublin marathon a shot. Its a 12 week plan and will take each week as it comes. Target plan is to run with the 3.45 pacers and get a pb. If plan doesnt work for me, it will be a good base for me anyhow.

Week One plan is:

Monday 11 mile run
Tuesday Club session on the hills
Thursday 7 mile general run
Friday 4 mile recovery
Sat 13 miles with 5 slow and 8 at pace.

Monday

Ran from Lucan to work this morning. Nice early run. Run was going ok till i hit north circular road and stomach kicked up. Made it to work though!!. Pace was slower than usual for this run as havent done it in 2 weeks due to the stomach bug.

Time was 1:38:20, Pace 8:56, Miles 11

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Total|647.36|100

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

outforarun · 30-07-2012 9:32am

That's a fair distance to cover before work. Best of luck for the next 12 weeks. Will be reading with interest.

average_runner · 02-08-2012 7:30am

Wednesday

General run yesterday of 9 miles. Good few hills on this route. Enjoy the run. Time was 1:20:42 and pace was 8.56.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|9.00|1
Total|656.36|101

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 03-08-2012 12:37pm

Friday

Easy 4 mile recovery today. Pace was 9:22 and time was 37:28

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|13.00|2
Total|660.36|102

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 04-08-2012 12:28pm

Sat

13 mile lsr with 8 miles at mp.
5 miles at 9:25 in 45:25.
The 8 miles was over a hilly course in lucan. First 4 miles was sub 8.The lucan village hill hurt me badly and that mile drop to8:40. Recovery after that to finish a average of 8.12. Good session .
Totsl mileage 13 miles

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|26.00|3
Total|673.36|103

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 07-08-2012 8:37am

Tuesday

12 mile medium run to work. Pace was 8.49 and time was 1.45:47.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|38.00|4
Total|685.36|104

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 10-08-2012 7:50am

Thursday

Session was 2 miles easy, 4 miles tempo and 2 miles easy.

Decided to this in Griffeen park beside home.
2 miles easy was at 8.53 pace.

4 miles tempo average 7.27 pace. The first two miles were 7:19, 7:21. Wanted to slow the pace down on the third mile as was going way over half marathon pace of 7.30. Then during that nearly got him with a pram that put me off altogether so did a 7.40. Last mile i picked back up to 7.25 pace.

2 miles easy at 8.58 pace.

Nice session and was comfty on the tempo.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|46.00|5
Total|693.36|105

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 10-08-2012 12:49pm

Friday

Recovery run today at lunchtime. 4 miles @ 9.16 pace, time was 37:10

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|50.00|6
Total|697.36|106

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 12-08-2012 6:50am

Sat lsr

Plan was 16 miles in around 8.50 pace. Build up slowly at start. First 6 miles were grand but then the suffering kicked in. Got water at 9 miles but I was burning at this stage. Last 7 miles were tough in the heat but finished at 9:07 pace and very tired. The sun really got to me today as I drank nothing before I started. But stuck at it at my lowest point.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|66.00|7
Total |713.36|107

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 13-08-2012 8:27am

Monday medium run

After sats tough 16 miles i thought todays 12 mile run would be tough. Then when i saw the weather and realise i be running head on into the strong wind, i thought there be trouble. But I actually found it quite comfortable. Pace was 8.54 for 12 miles and time was 1:46:43. Amazing how you can have a really tough run 2 days ago and then be grand 2 days later.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|78.00|8
Total |725.36|108

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19

average_runner · 15-08-2012 12:39pm

Tuesday Recovery Run

5 mile recovery run. Pace was 9.20. Did it in the local park which was nice.

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|83.00|9
Total |730.36|109

Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|7
Total|19[/QUOTE]

Starting again

Comments