Starting again

average_runner

Monday Session

---

Was sick for the last week with a cold so eased off on the running.

So for Mondays session i did the following:

Did 5.09 miles in total.

First mile was a warm up.
Next 2 miles were at race pace, firts was 6.50 per mile, second was 7.08(thanks wind)

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 44.30 mins. The wind killed me on the turn of the 7 min miles.

Currently choking on a cornflake in work but thats ok.


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|64.51|10
Total|186.83|29


Core Strengthing Table
Month|No of Sessions
January|8
February|2
Total|10[/QUOTE]

average_runner

Monday Session

---

Was sick for the last week with a cold so eased off on the running.

So for Mondays session i did the following:

Did 5.09 miles in total.

First mile was a warm up.
Next 2 miles were at race pace, first was 6.50 per mile, second was 7.08(thanks wind)

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 44.30 mins. The wind killed me on the turn of the 7 min miles.

Currently choking on a cornflake in work but thats ok.


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|64.51|10
Total|186.83|30


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

average_runner

Tuesday Session

---

Club hill session last. 2.07 miles warm up.

Up the hill and recovery back down was 1 mile in total, so we did 5 miles of these, very tough session and hopefully it will stand to me in time to come.

1.67 mile warm down home.

Total mileage was 8.67 miles

Because this was higher than expected mileage i will probably cut this weekends run to 7 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|73.18|11
Total|195.53|31


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

average_runner

Thursday Session

---

Tongiht was another club session with a 40 min tempo run.
Did 1.6 mile warm up.

I was planning on doing the tempo run between 7.20 -7.30 pace. This is the pace mcmillan has for tempo runs for 43:59 10k time.

Mile 1 7:19
Mile 2 7.46 (against wind)
Mile 3 7.36 (against wind)
Mile 4 7.19
Mile 5 7.29

Total distance was 5.3 miles @ 7.30 avg.

Good session and was quiet fresh when i finished. Wind was tough out.

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|80.08|12
Total|202.43|32


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

average_runner

Friday Session

---

Easy 3 mile session this afternoon. Time was 24:40



Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|83.08|13
Total|205.43|32


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

average_runner

Sat Session

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7 mile run in around 8.33 pace in 60 mins. Nice run on sat morning and a nice day out there too.

Havent been out since as hungover from Sat night, so feel recovered now so will do 7 miles tonight.

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|90.08|14
Total|212.43|32


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

average_runner

Tuesday Session

---

First run since the hangover so thought it be tough. Also had to cut it to 5 miles as other half needed to go out.

So did 5 miles in Lucan up the village hill to see how much i would suffer.

Well do my surprise i didnt suffer, kept getting faster with ease.

5 miles in 39:30 @ 7.53 pace and very fresh.

Maybe i should drink more often or is it the red bull:eek:

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Total|217.43|35


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

belcarra

average_runner wrote: »

Maybe i should drink more often

Aye, you better take no chances!

average_runner

ThursdaySession

---

Looking back on Feb not a great month for running, in between getting sick for a week and hungover for two days. But did alot of hill training and some good tempos. On the core side, it was disgraceful.

Into March now and one thing for sure my long runs at the weekend wont happen much as too much on between weddings and stags.

last night i did 1 mile warm up and 1 mile warm down at 9.20 pace.

Then it was a 40 min fartlek which we covered 5 miles. This was a real good sessions where people called various times to run fast at.

Today i do a 5 mile at lunch time and if the baby wakes up early i go for run tomorrow morning at 7, otherwise i wont disturb them and just head off to the wedding.


Total mileage 7 miles


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|7.0|1
Total|224.43|36


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

average_runner

Friday Session

---

Decided to make this not an easy run but not a hard run, but a pace around 8.20 as not running tomorrow as have a few niggles.

5.15 miles in 42 mins. Wind agaisnt on way out but then with us on way back. Nice day out there.


Total mileage 5.15 miles


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|12.10|2
Total|229.53|37


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

average_runner

Monday Session

---

After a weekend on the beer again, due to a wedding so not my fault, i managed to get out this time to run on Monday

So left the office and did 5 miles on Clontarf seafront, nice out there.
Did 1 mile @ 8.30 pace. The next two were to be fast @7 min pace but only could manage 7.10, i blame the beer:D Actually picked it up into the wind. Did 2 miles then at 8.51 pace. Happy with the session.

Total mileage 5.05 miles


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|17.15|3
Total|234.58|38


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

average_runner

Tuesday Session

---

Club session tonight and back on the hills.

Did 2 mile warm up @ 9.13.

Then did 5 reps on the hill and total distance and time including going backdown the hill was 5 miles in 41 mins.

1.5 mile warm down @10 min pace.

Total mileage 8.5 miles


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|25.65|4
Total|242.08|39


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

average_runner

Thurssday Session

---

Club session tonight and its 40 min tempo

Did 1.5 mile warm up @ 9.13.


Tempo was 40 mins in total. Manage a 7.11 average pace with a distance of 5.60 miles. Felt good in the tempo and picked it up in the second half. Did feel it near the end but this is good practise for for my sub 44 in 10k at the K club in April.

Still missing my long runs but hopefully next weekend i get one in.

Total mileage 7.10 miles


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|32.75|5
Total|249.18|40


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

average_runner

Friday Session

---

Lunch time run today. It was 4 miles recovery. Total time 38:13 and pace was 9:23.




Total mileage 4.05 miles


Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|36.80|6
Total|253.23|41


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

average_runner

Monday Session

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2 miles slow and 3 miles @ 7 .00 pace. Did warm up at 8.54 pace for 1 mile.
Wind was against me on the sea front for the first half of the session. First half of the session my average pace was 7.25 and when i turned with the wind and finished the 3 miles the average pace was 7.13.

Wind took a good bit out of me but got the last mile to 7.01 pace.

1 mile warm down @ 9.10 pace.

Total Mileage 5.10 miles





Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|41.90|7
Total|258.33|42


Core Strengthing Table
Month|No of Sessions
January|8
February|2
Total|10[/QUOTE]

average_runner

Monday Session

---

Got sick last Tuesday with chest infection, throat infection etc and missed worked for the first time in 5 years!! So went back on the road yesterday and did 7 miles @8.28 pace in 59:24. Found it tough enough and couldnt stop coughing after i finished.

Club sesison tonight but will take it easy. If cough gets worst i take another week off.




Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|49.00|8
Total|265.43|43


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

average_runner

Tuesday Session

---

Club session last night. Plan was 4 x 800 with 2.30 min break. Aim of the session was to improve on each 800.

Did 1.5 warm up @ 8.50 pace. Did the usually club warm up session drills for 20 mins and some sprints.

Was a bit uneasy with this session after yesterdays run so i took it easy in the first one. First 800m was in 3.11. Chest felt very weasy after it. Next 800m i kinda lost it somehow on the last lap unknow to myself but did a 3.13.5.


For the next two i decided to push a bit harder to see what i had and did a 3.06 and 3.02. Felt great after these two so hopefully the flu is almost out of my system.

Times were ok and inside the mcmillan range of 3.06-3.14 for sub 44 time for 10k. But in training i always seem to perform better than race.

Did a 1 mile warm down @10 min pace.

Next session is Thursday and its another club session where we do 200m stamina tests. At least do 12 of them if not 15 if all is ok.

Total Mileage 4.5 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|53.50|9
Total|269.93|43


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

average_runner

Thursday Session

---

Club session last night. The plan was 14 x 200. 50m walk and 150m jog and straight into 200m again.

Did 2.5 miles warm up @ 9.20 pace and then some drills and sprints.
A 2 mile warm down @ 10.20 pace.

Last time i did this session was early Jan and the difference is amazing.

Last Night times

---

LAP1 43:58
LAP2 43:35
LAP3 43:78
LAP4 42:52
LAP5 43:41
LAP6 42:22
LAP7 42:58
LAP8 42:96
LAP8 42:84
LAP9 42:64
LAP10 42:08
LAP11 41:35
LAP12 41:45
LAP13 40:34
LAP14 39:50

Last Jan times

---

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


Times got faster the session went on this time around while they went slower in Jan.

A good session and delighted with the difference.

Total session on track was 4350m so thats 2.5 miles roughly.
Total Mileage 7 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|60.50|10
Total|276.93|44


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

average_runner

Friday Session

---

Easy 4.05 mile run at lunch on the Clontarf sea front.
Average pace was 8.47. Time was 35:29



Total Mileage 4.05 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|64.55|11
Total|280.98|45


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

average_runner

Sat Session

---

Plan was to do an easy 10 mile run, let the body do the talking as first week back since out sick last week and after a tough session on Thursday.

Well this was hell and even more hell, first 3 miles were good average a pace of 8.35. Then the legs went, pace dropped quickly to 9.30 miles, what a struggle it was to get around.

So many times i had the short cut home available, but I was too stupid/stubborn to take it and just ploughed on. 90 min for 9.5 miles.

Main reason for this was a tough week of training and probably should of waited till yesterday but i had a stag on sat!!




Total Mileage 9.5 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|74.05|12
Total|290.48|46


Core Strengthing Table
Month|No of Sessions
January|8
February|2
Total|10[/QUOTE]

average_runner

Monday Session

---

A nice 5 mile run today was on the cards. Lovely out there along the sea front. Breeze for the first half otherwise quite enjoyable.

Time was 42 mins

Total Mileage 5 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|79.05|13
Total|295.48|48


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|1
Total|11

average_runner

Tuesday Session

---

Club session tonight and the session was 4x1000 with 2 min rest. Planned to take it easy in this session as a few muscles in the legs were hurting. Did 1.5 mile warm up @ 9min pace. Did the usual drills, stretches and warm up sprints.

Times for 1000m
1st 4:01
2nd 3:59
3rd 3:57
4th 3:51

The first one i went easy at it and was surprised with my time, the next two i kept around the same effort as legs lossened up. Last one i lifted a bit. Calf came sore after last one.

Warm down of 1.20 miles @ 10 min pace.

Instead of tempo on Thursday I will do an easy 7 miles to give the legs a break.

According to the vdot i should be hitting 4:12 on
repetitions, but thats way too slow, does anyone else seem to think the vdot times for repetitions are way off? Same for 800's.

Total Mileage 5.20 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|84.25|14
Total|301.68|49


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
Total|11

RayCun

average_runner wrote: »

According to the vdot i should be hitting 4:12 on repetitions, but thats way too slow, does anyone else seem to think the vdot times for repetitions are way off? Same for 800's.

What are you basing your vdot on?

average_runner

RayCun wrote: »

What are you basing your vdot on?

On my K-club 10k time last year which was 44:17 which is 46 on the vdot.



My times for 5 mile this year in Jan was 35:40 which would be 45 on the vdot.

Aimming for sub 44 in k-club this time around and I know that be tough.

Thanks

average_runner

Thursday Session

---

7 mile run, easy pace. Up and down the valley in Lucan. Average pace was 8.28 and did it in 59:25.

Ment to go for a run yesterday but decided in the zoo and then to the allotment.

Total Mileage 7 miles

Summary

Running Distance Table
Month|2012|No. of Runs
January|122.35|20
Feb|95.08|15
Mar|91.25|15
Total|308.68|50


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
Total|11

average_runner

Monday Session

---

5 mile run on the sea front in clontarf. Nice run on the grass, pace was 8.15, time was 41.50. Total Mileage 5.10


Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|5.10|1
Total|303.78|51


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
Total|11

average_runner

First of all, who didnt pay the heating bill?? Its freezing outside.


Tuesday Session

---

Oh god the cold, the cold, went looking for my running tights, my hat, my gloves and a few tops, still it was cold

So club session on the track tonight, did 2.20 miles warm up @9.23 pace.
Did the usual drills and warm up sprints(they didnt work).

So the session was 6x800 with 2 min rest. Was really not in the mood for this. The cold air hitting the lungs made this a tough session but the times are: 3.16, 3.14, 3.12, 3.10, 3.08, 3.03. A nice pattern to it as the warmer i got the better i went.

1.3 miles warm down @10 min pace.

A tough session and was glad to be in my warm house afterwards watching the footie.

Any chance Messi could be Irish? Trap probably wouldnt play him anyhow !!

Total mileage 6.5 miles

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|11.60|2
Total|310.28|51


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
Total|11

average_runner

A Summary of the last few days

Thursday Session

---

A club session on Thursday. 1.6 mile warm @ 9.25 and some drills and warm up sprints. Then a 40 min tempo. Did 5.5 miles @7.14 pace. Happy enough with this. Getting stronger.

Total Mileage 7.10 miles


Sunday Session

---

Got up at 7.15am and did 10 mile in lucan, Went from home to the village and up to the Domain. Took on the gravel hill( very steep hill) and then headed out and back up towards St Marys Church Hill, up towards Woodies and up the link road and home. Tough running this early in the morning but took it handy and finished very fresh. 10 miles @ 8.52 in 88:47 mins

Total Mileage 10 miles

Monday Session

---

Easy 5 miler into village and back up again. Missed the rain showers. Pace was 8.27 in 42:20.

Total Milage 5 miles.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|33.70|5
Total|332.38|55


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|1
Total|12

average_runner

Tuesday Session

---

Club session tonight of 4x800m runs.
Did 2 mile warm p but legs felt heavy and calf felt a bit sore.

Did usual warm up and drills and then the trouble started.
I was really struggling on the 800ms, did first 2 in 3.08 and 3.14.
Pulled up on the next one and went easy on the last, 3.40.

Legs felt dead, nothing there and calf is like a rock and sore.

So think i need an easy week now till K club 10k, probably due an easy week to be honest. Will use ice and the foam roller on the calf and hope i be ok for k club.

Total Milage 4 miles.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|37.70|6
Total|336.38|56


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|1
Total|12

average_runner

Wednesday Session

---

Did some core work last night from the McMillan dvd. Also used the foam roller on the leg. Think i wont be running till next Monday to give the calf some healing time. Will do some more core work tonight and more ice and foam roller.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|37.70|6
Total|336.38|56


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|2
Total|14