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    #182
    slowsteady
    Registered Users Posts: 570 ✭✭✭slowsteady


    average_runner wrote: »
    Opps. EPO does great things :D

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

    John Treacy 10-mile in Dungarvan next Sunday. Hoping to get sub-75 myself but it won't be this week:eek:


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    #183
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Monday
    5 mile lunchtime session out along the sea front in Clontarf. Nice day out there till the wind hits you, makes it that bit colder on way back.

    Took it easy enough and slowed it down near the end.

    Total Mileage 5.08, Avg pace 8.43, Time 43.50.




    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|95.85|15
    Total|95.85|15


    Core Strengthing Table
    Month|No of Sessions
    January|7
    Total|7


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    #184
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Tuesday
    Didnt run with the club tonight as wanted to do a recovery run as its an easy week. So did 5 miles @ 9.29 pace. A bit of boring run but went from home into Lucan Village up the hills and back around to home.

    A good few runners out last night and quiet warm out too.

    Total Distance 5 miles, Avg Pace 9.29, Time 47:29


    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|100.85|16
    Total|100.85|16


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #185
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Thursday
    Tempo session tonight with the club tonight. Did 1.5 miles warm up @9.30 pace and then did some stretching.

    I didnt do the tempo session as was taking it easy for sunday. So did 43 mins easy till i got 5 miles in. Pace was 8.32.


    Total Distance 6.5 miles, Avg Pace 8.34, Time 43 mins

    Core session tonight and the the Raheny 5 miler

    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|107.35|17
    Total|107.35|17


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #186
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Raheny 5 mile Race Report

    Woke up Sunday morning and went oh god, look at that weather, but the show must go on, then i heard from my wife, "You crazy Husband"

    So headed off to Raheny at 1 and got there at 1:40. Still pissing rain but got a good car spot on wade street.

    Registration was quick and easy as usual there and off to the gaa club i went.

    Found the bar up stairs, he he, and continue where i left off at home watching the tennis. That was some match.

    Couldnt find a changing room for men which was bad form if none around, usually wouldnt bother me but i had to attend a funeral removal in raheny afterwards.


    Headed off to the race line at 2.50 and got about 1/4 way up. First mile was around 7.08 speed, plenty of surface water, second mile was 7.12 which i struggled a bit on. Third mile was 7.04. 4th mile was my worst mile even though it was downhill at 7.15 (well felt like that) and the 5th mile up the hill was my best mile at 7.03.

    Alot of surface water as you imagine which meant shoes got very heavy but really enjoyed it. It was a well run race again by Raheny and this race is up there with the Dunboyne 4 miler, Bhaa races.

    The goody bag was superb plenty of treats:) The Phoenix park race series should take note of this :)

    My race time was 35:42 which was better than i expected, was aiming for a low 36 as only back training for 4 weeks. PB is 35:30. My best time on this course was 37:35 so its a pb course wise :)


    Plan is to train hard again now for 3 weeks and then find another race at end of Feb

    Hope to get out for a recovery 5 mile today and core session tonight.










    Total Distance 5.0 miles, Time 35:42 mins


    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|112.35|18
    Total|112.35|18


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #187
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    average_runner wrote: »
    Couldnt find a changing room for men which was bad form if none around, usually wouldnt bother me but i had to attend a funeral removal in raheny afterwards.
    There were 4 mens changing rooms, you had to turn right immediately as you came in the door and they were off a corridor paralell to the hall. A lot of people must have mised them as they were sparsley populated and lovely hot showers!


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    #188
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    average_runner wrote: »
    , "You crazy Husband"

    "You no go runny in the rainy";)

    Well done on the pb, the rest obviously stood to you.
    menoscemo wrote: »
    A lot of people must have mised them as they were sparsley populated and lovely hot showers!

    Were you disappointed?:pac:


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    #189
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    I ask a number of stewards in the GAA club and they didnt know!!!

    Everyone was asking were there any and no one knew !!

    Ah well i know for next year. Still was a very good event.

    Was only a pb on the course Mr Slow, but hope to get a PB when i run the RTE 5 miler.


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    #190
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Monday

    4 mile recovery run today, out along the clontarf sea front. Wind has changed direction big time, coming from the East now. Will it bring the cold and snow?

    Average pace was 9.30, total time 38 mins and hpm 139. Total distance 4 miles


    Core Session tonight hopefully, but alot of cooking to do too :eek:



    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|116.35|19
    Total|116.35|19


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #191
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Well done yesterday, nice start to the year. I'm in the same frame of mind as yourself, another 3/4 weeks of good training and then race. I'm looking at Dungarvan 10k put on by West Waterford on the 26th of Frb, might be of interest to you.


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    #192
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Its a little bit too far from me up here in Dublin. Love Waterford though as went to college there. Used to be a nice little journey from Wexford.

    Keep an eye on the weather, apparently that end could get hit bad.


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    #193
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Tuesday Club Session

    Tonight was a club session so did 1.5 mile warm up and then some warm up exercises and sprints.


    The plan tonight was 8 mins fast, 3 min recovery, 7 min fast, 3 min recovery and 6 min fast.

    Idea was to keep each lap consistent to improve stamina.

    Average pace was 6.32 (1.24 miles), 6.31(1.09 miles) and 6.27(.94 miles)

    1.5 mile warm down.

    Total mileage 6 miles and thats a wrap for a good Jan.

    Apparently we start hills for Feb :mad:


    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Total|122.35|20


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #194
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Thursday Club Session

    Tonight was a fartlek session. Basically it was 40 mins on the road with 30-60 secs rest period. Some one would call the time and we run to that and then turn around and jog to the the people further back and so on.

    Did 1.5 mile warm up and then 4.86 miles in the fartlek.
    Did a warm down to make it 5 miles.
    Total mileage was 6.5 miles.


    5 mile recovery today.

    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|6.50|1
    Total|128.85|21


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #195
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Friday Session

    Just an easy recovery run today from the business park along the clontarf sea front. Average pace was 9.32. Distance 5.09 miles.


    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|11.59|2
    Total|133.94|22


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #196
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Sunday Session

    LSR Run on Sunday with the club Was just an easy run @ 9.03 pace.


    Didnt feel great, body ache and I was tired. Not sure if its the weather or a small cold.

    Total run was 9 miles in 81 mins i think
    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|20.59|3
    Total|142.94|23


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #197
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Monday Session

    Usual lunch time session. Did 5 miles in 43:13 @ 8.25 pace.
    A bit annoyed with this one as went off too fast so slowed it down on the second half.

    Ment to be an easy run so didnt get what i wanted out of.


    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|25.69|4
    Total|148.04|23


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #198
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Tuesday Session

    So tonight was the hill session in Lucan Village.

    Had to run to the village for the warm up and was 2.38 miles

    The session was 8 climbs up the village hill which is about .20 miles of a climb and then slow jog down.
    Times were:
    1)1.23
    2)1.19
    3)1.21
    4)1.19
    5)1.17
    6)1.17
    7)1.17
    8)1.15

    Warm down was almost another 2 miles home.

    Total mileage was 6.96 miles

    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|32.63|4
    Total|154.00|24


    Core Strengthing Table
    Month|No of Sessions
    January|8
    Total|8


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    #199
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Thursday Session

    Did a 7 mile run on my own last night as didnt feel like a club session.
    Average pace was 8.46 and time was 1:01:36

    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|39.63|6
    Total|161.00|26


    Core Strengthing Table
    Month|No of Sessions
    January|8
    February|1
    Total|9


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    #200
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Friday Session

    A easy 5 mile from Eastpoint business park along Clontarf seafront and back. Foggy out ther today but it lifted after awhile. Had no watch with me today so let the legs do the talking. Nice relax run.

    Total Distance 5.10 miles(know this as a regular route I run).

    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|44.83|7
    Total|167.18|27


    Core Strengthing Table
    Month|No of Sessions
    January|8
    February|1
    Total|9


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    #201
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Sat Session

    Plan was a 10 mile run but it was a run i didnt enjoy. Think I have a bit of cold on me and I just had a lack of interest in the run.

    Cant remember the pace but was 85 mins for 9.5 miles.

    A few weddings and stags have popped up over the next few months which means a lot of my ten mile runs will be missed but also the BHAA 4 miler and Dunboyne 4 miler race is a no go. Think this didnt help with my run either.


    So to get my interest back I picked the K club 10k race out and going to try and break 44mins, PB is 44:30.

    Also going to try and break 35 mins at the BHAA rte 5 miler race. PB here is 35:30 @ this race last year.

    Not sure I have the leg speed for this but will train towards it.

    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|54.33|8
    Total|176.68|28


    Core Strengthing Table
    Month|No of Sessions
    January|8
    February|2
    Total|10


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    #202
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Tuesday Session
    Missed yesterday session with work so headed out today as wont be running tonight as wife not well.

    Did 5.09 miles in total.

    First mile was a warm up.
    Next 2 miles were at race pace, that was 7 mins per mile.
    Last 2 miles were recovery run back to work.

    Good session, enjoy the fast miles but so much harder to do on your own.
    Total time was 44 mins.



    Summary

    Running Distance Table
    Month|2012|No. of Runs
    January|122.35|20
    Feb|59.42|9
    Total|181.77|28


    Core Strengthing Table
    Month|No of Sessions
    January|8
    February|2
    Total|10


  • Options
    #203
    belcarra
    Registered Users Posts: 3,759 ✭✭✭belcarra


    average_runner wrote: »
    So to get my interest back I picked the K club 10k race out and going to try and break 44mins, PB is 44:30.

    Also going to try and break 35 mins at the BHAA rte 5 miler race. PB here is 35:30 @ this race last year.

    Not sure I have the leg speed for this but will train towards it.

    Once again AR our targets overlap!!
    I have been thinking about those races with those exact targets over the past few weeks. When are they on do you know?

    Going by last years dates the 10km will be 2 weeks after Connemara (So perhaps a little too close for me) and the 5 miler is on 4 weeks after Connemara which I should manage...

    I'll also have issues concerning leg speed I imagine and that's more of the reason to target these races before I have a crack at Cork Marathon in June.

    Edit: Just seen the dates as 5 miler on May 5th and 10km on April 21st - Should manage them both hopefully!


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    #204
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    belcarra wrote: »
    Going by last years dates the 10km will be 2 weeks after Connemara (So perhaps a little too close for me) and the 5 miler is on 4 weeks after Connemara which I should manage...

    I'll also have issues concerning leg speed I imagine and that's more of the reason to target these races before I have a crack at Cork Marathon in June.

    The 10k is on 3 weeks after conn which is almost perfect. I'll be doing it and expect a very big PB. I think if you give a race like this a big lash, you will be surprised by how fast you go, all those miles, while slow, will nopt count for nothing.


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    #205
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    Are ya'll doing Dunshaughlin?


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    #206
    slowsteady
    Registered Users Posts: 570 ✭✭✭slowsteady


    average_runner wrote: »
    So to get my interest back I picked the K club 10k race out and going to try and break 44mins, PB is 44:30.

    Also going to try and break 35 mins at the BHAA rte 5 miler race. PB here is 35:30 @ this race last year.

    Like Belcarra, my targets would be much the same as yours. Your training so far looks good, staying fit is the key - my kids have coughs and colds at present - 'Go cuddle your mother' :p


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    #207
    belcarra
    Registered Users Posts: 3,759 ✭✭✭belcarra


    Mr Slow wrote: »
    Are ya'll doing Dunshaughlin?
    Is that clashing with Euro 2012? If so, I won't be in the country anyways...


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    #208
    Brianderunner
    Registered Users Posts: 3,049 ✭✭✭Brianderunner


    belcarra wrote: »
    Is that clashing with Euro 2012? If so, I won't be in the country anyways...

    If we win the group our QF will be on that night (Sat 23rd June), if we come 2nd it will be on the night after (Sun the 24th June)

    Doubt we'll be in either though :rolleyes:


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    #209
    outforarun
    Registered Users Posts: 3,143 ✭✭✭outforarun


    belcarra wrote: »
    Just seen the dates as 5 miler on May 5th and 10km on April 21st - Should manage them both hopefully!

    Could be tempted by one or both of these. They both fall on days I'd otherwise be doing an interval session. I'd also be hunting a sub 35 for the 5 miler. Bad taste after the Aware 5 Miler where I know the truth lies somewhere between the Garmin 34:45 and the official chip time 35:26.


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    #210
    belcarra
    Registered Users Posts: 3,759 ✭✭✭belcarra


    Come join the party!!
    Could be a useful pacing group for us all...


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    #211
    average_runner
    Registered Users Posts: 12,851 ✭✭✭✭average_runner


    belcarra wrote: »
    Come join the party!!
    Could be a useful pacing group for us all...


    Aye hope to do Dunshaughlin but depends if free or not that day.


    A pacing group would be great, make it easier, i struggled when on my own :o


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