Starting again

average_runner

Last Sat

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Did 6.5 miles with average pace 8.37. Total time was 56:02.
An easy run, good to get a run in.

Just going to run out the year on easy runs.


Thanks for reading the log

average_runner

Tuesday Night

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Getting time to run is tough at the moment but hopefully the routine is back now.

Ran with the club on Tuesday, did 7 miles, 5 mins fast, 3 mins slow down.
The five mins pace per k was:
4.25
4.38
4.31
4.30
4.20

Did a warm up and warm down also with the club.

A tough session to come back to but good to get out. Hopefully get out for a run with the club tonight.

Thanks for reading the log

average_runner

Thursday

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Did a 5 mile tempo around Lucan. Started in South Lucan and work my way down to the village and backup out of the village to South Lucan.

Some nice hills in this run. Average pace was 7.40 for this.

Surprise i did this at this speed with the lack of training, so very hapy with it.

Didnt get out at the weekend as was minding the little one all weekend as other half unwell.
She is too young to run but took her first 12 steps on Sunday

Mr Slow

average_runner wrote: »

She is too young to run but took her first 12 steps on Sunday

You'd want to get her gait analysed asap, never too early IMO!

snailsong

Happy times, ours are all walking, 8,6 and 3.
Did you time her for the 12 -step-athon?

average_runner

snailsong wrote: »

Happy times, ours are all walking, 8,6 and 3.
Did you time her for the 12 -step-athon?

Now there's an idea:D

average_runner

Thursday

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Did just a general run in the wind, 4.5 miles @ 8.34 pace.
Not a bad little run, keep me ticking over but that wind!!

Thanks for reading the log

average_runner

11th Dec - 16 th Dec

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I am sick at the moment, bad cold on the chest. Seems like the whole office has it at the moment. Will avoid running now till next week hopefully.

Good news is work got a shower so can do a few training runs at lunch now. Be able to increase to 5 days a week training.

average_runner

Wednesday

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Did a easy 5 miles in Lucan. Need to get fitness back as runs didnt happen much since the marathon due to various things.

5 miles @ 8.40 pace.

Another 5 miler tomorrow and on Monday i will unveil my plan for 2012!!:rolleyes:

average_runner

Sat Day

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Easy 5 miles in Lucan. Average pace was 8.34. Felt the takeaway food from last night but nice to be out again.

Thanks for reading the log

jcsmum

Good to see you back out again...hope 2012 is injury free for you.

average_runner

New Year and a new plan:D

This year I am going to concentrate on smaller races, anything from 5k to 10k with maybe one half marathon.
Also going to start the McMillan core strengthing program. Hopefully can keep this up but have my doubts
Starting from basic, on Level 1, twice a week.

Monday

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Easy 5 miles in 42:44 with average pace of 8:32. Nice run today, a bit colder than previous days but starting to enjoy the runs again.

Map of Run here:

5 mile easy pace run

Did my first session of the McMillan core strengthing program.

Club session tomorrow night.


Summary

Running Distance Table
Month|2012
January|5.0
Total|5.0

Core Strengthing Table
Month|No of Sessions
January|1
Total|1

average_runner

Tuesday

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Tonight was a club session. Nice weather for first night back with the club, mixture of rain, sleet and snow with a small gale:D

So after a warm up and a bit of stretching etc, we did 10 x 200m.

Lap 1 : 42 sec
Lap 2 : 44 sec
Lap 3 : 45 sec
Lap 4 : 49 sec
Lap 5 : 47 sec
Lap 6 : 45 sec
Lap 7 : 43 sec
Lap 8 : 46 sec
Lap 9 : 44 sec
Lap 10 : 47 sec


Warm up was 1.20 miles @ 11.42 duration
Cool down was 1 mile @ 10.30 duration.

Total mileage was 3.52.


Summary

Running Distance Table
Month|2012
January|8.52
Total|8.52

Core Strengthing Table
Month|No of Sessions
January|1
Total|1

average_runner

Thursday

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Tonight was a club session. Perfect weather tonight for a run.
Plan was a warm up run and then a good warm up stretching etc session.
We then did a 40 min tempo, 20 mins out and 20 mins in.

Warm up was of 1.50 miles. Dont have average pace as fail to record half it.

For the tempo i used the heart monitor for first time. Aim was to have it average between 159-169 but ended up with 174.

Lap pace :
Lap 1: 7:22
Lap 2: 7:48
Lap 3: 8:01
Lap 4: 7:42
Lap 5: 7:43
Lap 6: 1:31

Total tempo mileage eas 5.20 miles.

Not bad for first tempo in 2 months but alot of work to do to get fitness back.

Total mileage today was 6.70 miles.


Summary

Running Distance Table
Month|2012|No. of Runs
January|15.22|3
Total|15.22|3

Core Strengthing Table
Month|No of Sessions
January|1
Total|1[/QUOTE]

menoscemo

average_runner wrote: »

For the tempo i used the heart monitor for first time. Aim was to have it average between 159-169 but ended up with 174.

If you're HR was a bit higher than planned then I wouldn't worry about it, especially as you covered over 5 miles. Likelihood is your MaxHR is higher than the 'standard' for your age. The important thing is you feel like you could hold that pace for 10 miles in a race. Once you get your actual MaxHR you can use it to determine your HR zones.

average_runner

Friday

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Easy recovery today at lunch hour. Left the office at eastpoint and headed towards the sea front along clontarf for 2.5 miles and then 2.5 miles back. Wind behind me on way out and against me on way in.

Hi to any boardsie's i saw running out there, loads out running.

Average pace was 9:06 and average heart beat was 158. Went up a good bit against the wind, wasnt pushing though.


Total mileage today was 5.09 miles.


Summary

Running Distance Table
Month|2012|No. of Runs
January|20:31|4
Total|20.31|4

Core Strengthing Table
Month|No of Sessions
January|1
Total|1

average_runner

menoscemo wrote: »

If you're HR was a bit higher than planned then I wouldn't worry about it, especially as you covered over 5 miles. Likelihood is your MaxHR is higher than the 'standard' for your age. The important thing is you feel like you could hold that pace for 10 miles in a race. Once you get your actual MaxHR you can use it to determine your HR zones.

How do i get my max hr?

menoscemo

average_runner wrote: »

How do i get my max hr?

You can do a test (like run fast uphills to exhaustion)but the best way is to just wear you HRM and you will eventually get a max. Like at the end of a short race (5k-10k) or during a really intense interval session.

The fact your HR was as high as 158 last night in an 'easy recovery run' would say your Max is probably at least in the high 190's/low 200's to me. My max is about 185 and an easy run would be well below 145 (recovery run would often be as low as 130).

Have a look at woddles log, he is a similar age with a max HR in the 200's. A lot of people just don't conform to the 220-age rule.

average_runner

Sunday

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Today was the Long Run day with the club. Nice hilly route around the domain in lucan, up towards canal and back down again. Found it tough enough as legs heavy after first week back and 5 sessions in first week. Also failed to have breakfast as just got out of bed ran. My child as alarm clock like's her sleep too much and she is only 15 months!!

Warm up run to club was .70 miles @9.50 pace.
Long run was 9.14 miles @9.18 pace. hbm was 154 and total time was 1:25.


Total Mileage was 9.84.

http://connect.garmin.com/activity/139927469

Summary

Running Distance Table
Month|2012|No. of Runs
January|30.15|5
Total|30.15|5

Core Strengthing Table
Month|No of Sessions
January|2
Total|2

average_runner

Monday

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Easy run today at lunch time. Left the office at eastpoint and headed towards the sea front along clontarf for 2.5 miles and then 2.5 miles back. Small wind behind me on way out and against me on way in.


Average pace was 8:36 and average heart beat was 154. Time for run was 44:31


Total mileage today was 5.17 miles.


Summary

Running Distance Table
Month|2012|No. of Runs
January|35.32|5
Total|35.32|5

Core Strengthing Table
Month|No of Sessions
January|2
Total|2

average_runner

Tuesday

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Club session tonight. Did a 1.55 miles warm up followed by stretching and a few warm up sprints.

The plan was to do 7 mins fast, 3 mins rest. 6 mins fast, 3 mins rest, 5 mins fast. Idea was to keep each lap consistent with each other.

Dont have the lap times but the average mile pace was 6.41, 6.44 and 6.33.

Did a 1.8 miles warm down then.

A good tough session that will improve stamina and speed.

Total mileage today was 5.55 miles.


Summary

Running Distance Table
Month|2012|No. of Runs
January|40.87|6
Total|40.87|6

Core Strengthing Table
Month|No of Sessions
January|2
Total|2

average_runner

Thursday

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Club session tonight. 40 min tempo run.

Did 1.5 mile warm up @ 9.30 pace. Did the usual stretching, sprints etc warm up before the tempo.

Held back a bit in the tempo at the start, trying to pace it better, the 20 mins out is alot of tougher than the 20 mins in. Felt stronger again tonight than last week and picked it up this time on the turn compare to the last time.

Mile 1 : 7:28
Mile 2 : 7.49
Mile 3 : 7.50
Mile 4: 7.23
Mile 5 : 7.24
Mile 6 was only .29 of a mile

.25 mile of a warm down also.

Had to use the skins again last night as was cold.


Average pace was 7.35 compare to last weeks on the same course was 7:43.

Total Mileage today was 7 miles

Plan is a recovery run this lunch hour and then 10 miles tomorrow morning.



Summary

Running Distance Table
Month|2012|No. of Runs
January|47.87|8
Total|47.87|8


Still doing the core sessions also, not as frequent as I like but getting the time is the hard part.

Core Strengthing Table
Month|No of Sessions
January|4
Total|4

average_runner

Friday

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5 mile recovering run today alot the clontarf sea front.
Legs didnt feel too bad after last night session but kept the pace around 9.02 for most the run. Lovely day out there and it is so nice to run beside the sea when like that.

Total time was 46mins, average pace 9:02, distance 5.09 miles

10 mile run tomorrow

Summary

Running Distance Table
Month|2012|No. of Runs
January|52.96|9
Total|52.96|9


Core Strengthing Table
Month|No of Sessions
January|4
Total|4

average_runner

Sat

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Was down home in Wexford this weekend. So did the 10 mile run on Sat morning down there.

To anyone that knows Wexford the route was from Clonard down to Tesco's up the Faythe and out towards Rosslare Roundabout. This is the route in for the half marathon. Turned right at the roundabout and headed up towards Whitford. A 1.5 mile hill drag with cold wind into your face. Down towards Maldron hotel back up another big hill to the racecourse, then pretty much flat home.

Very hilly course, more than i expected but enjoyed the run, did it in 88 mins average pace 8.43. Happy with the pace as didnt push it just took it nicely.

No map loaded up for last few days as broadband is down at home and i keep forgetting the heart monitor!!!

Total mileage 10 miles.

5 miles plan for today at lunch hour and core session tonight.


Summary

Running Distance Table
Month|2012|No. of Runs
January|62.96|10
Total|62.96|10


Core Strengthing Table
Month|No of Sessions
January|4
Total|4

average_runner

Monday

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5 mile run was todays plan at lunch time in work. Usual route out the Eastpoint Business park down the clontarf sea front and back. Lovely day out there. Wind was with me on the way back which is a change, wonder does this mean cold weather on the way??

Time was 43mins, Average pace was 8.26 and total distance was 5.09 miles


Core session tonight



Summary

Running Distance Table
Month|2012|No. of Runs
January|68.05|11
Total|68.05|11


Core Strengthing Table
Month|No of Sessions
January|4
Total|4

average_runner

Tuesday

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Club Session this time. Did a 1.25 miles warm up to the track at 9.22 pace.
Did the usual pre warm up sprints, stretches etc.
The session was same as last week:
7 mins fast
3 mins recovery
6 mins fast
3 mins recovery
5 mins fast.

The average mileage pace for these were 6.35, 6.39 and 6.31. This is an improvement on last week as the first two were in 6.40's and last one was 6.35.

Did 1.5 miles warm down from the club at 9.59 pace.

Total mileage 5.50 miles.






Core session tonight



Summary

Running Distance Table
Month|2012|No. of Runs
January|73.55|12
Total|73.55|12


Core Strengthing Table
Month|No of Sessions
January|5
Total|5

average_runner

Thursday

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Club Session this time. Its was 40 min tempo run, out for 20 mins and in for 20 mins.

Did a 1.5 mile warm up and .25 warm down.
The tempo run went very well, felt very strong also. Average pace was 7.20. Conditions were good also for the run.

Starting to feel like I am getting to where i was before the marathon again.

Total mileage 7.22

5 miles recovery today with a core session tonight.

10 miles tomorrow and then an easy week with Raheny 5 miler on Sunday.

Plan is to do 3 hard weeks and then an easy week. Should still average a 100 miles per month this way which be good.


Core session tonight



Summary

Running Distance Table
Month|2012|No. of Runs
January|80.77|13
Total|80.77|13


Core Strengthing Table
Month|No of Sessions
January|6
Total|6

average_runner

SAT

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LSR today. Did 10 miles at a reasonable pace. First 2 miles legs were good but they died after that for the next 5. The last two they woke up and it was grand.

The reason for the dead legs, is that i missed the recovery run on friday due to work.

But a good session and good few hills also. Heart avg 150.

Total mileage 10. Average pace 8.53 and 88 mins for the run.


This weeks plan

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Considering I did 3 hard weeks now in a row, this will be an easy week for me to let the body to recover. So three 5 mile runs, 3 core sessions and then do Raheny 5 miler on Sunday to see where i am at. Weather apparently good for next Sunday.


5 miles today with a core session tonight.






Summary

Running Distance Table
Month|2012|No. of Runs
January|90.77|14
Total|90.77|14


Core Strengthing Table
Month|No of Sessions
January|6
Total|6

slowsteady

average_runner wrote: »

SAT

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LSR today. Did 10 miles at a reasonable pace. First 2 miles legs were good but they died after that for the next 5. The last two they woke up and it was grand.

But a good session and good few hills also. Heart avg 150.

Total mileage 10. Average pace 8.53 and 78 mins for the run.

QUOTE]

Probably just me on a Monday but curious as I'm doing a 10-mile race this weekend but was this run 78 min or 10 x 8.53 = 88 min?

If it was the 78 including hills, can I have some of what you are having please?

average_runner

Opps. EPO does great things

Where is the race? Hoping to break 75 this year in the 10 mile series.