Starting again

average_runner

pistol_75 wrote: »

Have you been told to do anything specific exercise wise for the Achilees T? How is it now during & after runs?

Basically i was told to avoid all speed work/hills for most of this month and not to race. To build slowly back up and ice it every night for 10 mins and apply heat maybe later this week. Physio put a few needles in it friday last week and that helped loads.

When i pinch it I can still feel it, its not fully there, but has improved big time, maybe 80%, so need to go back to him.

I also got a new pair of runners so better support than my old pair, really should of changed them before Dublin Marathon.

You suffering the same thing?

average_runner

5 miles easy/recovery on the clontarf sea front today. Nice out there.

Pace was 9 min, ditance 5.1 miles and time was 45:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|58.5|10
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|58.5|10

average_runner

Missed my run yesterday due to work and I cant get out in the evening.
Did 6 miles on the sea front today. Miserable out and windy.

Pace was 8:34, ditance 6 miles and time was 51:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|64.5|11
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|64.5|11

average_runner

Missed my run due to the weather.
Went out this morning. Had rain and snow.

Pace was 8:46, ditance 6 miles and time was 52:xx

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|70.5|12
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|70.5|12

average_runner

First speed session today in 4 months. I am following the jd 10k program from here in till middle of may.

Todays session was 5x(200,200, 200 rec, 400, 400 rec)

Did a mile was up in 8:47
1) 200 46 sec, 200 45 sec, 400 96 sec
2) 200 44 sec, 200 44 sec, 400 92 sec
3) 200 45 sec, 200 46 sec, 400 94 sec
4) 200 47 sec, 200 47 sec, 400 98 sec,
5) 200 46 sec, 200 47 sec, 400 98 sec

1km warm down. Total mileage 6 miles.

Was a tough session and wearing the compression tights dont help.
Might drop down a level on the vdot as my fitness speed is not where it was last sept.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|76.5|13
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|76.5|13

average_runner

5 mile very easy run today, legs a bit sore from yesterday.

Time was 45:00 for 5 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|81.5|14
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|81.5|14

average_runner

Easy 6 miles today on the sea front. Very windy out.

Pace was 8:44 and time was 52:26

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|87.5|15
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|87.5|15

average_runner

Second Session Week1 of JD 5-15k training

Session was 5x1 mile with 1 min rest.

Did a half mile warm up and half mile warm down.

Aim was to keep within 7:17-7:25.

Times for the 5 x 1 miles were:
1)7:20
2)7:15
3)7:17
4)7:13
5)7:23 (a small hill here for awhile)


Found the session tough but that's a good thing. Way off from my fitness last September but i am sure i get there.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|93.5|16
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|Total|93.5|16

average_runner

A 5 mile recovery/very easy run today. Pace was 9:15 and time was 46:24

Not very nice out there, is colder than it looks, especially running into the wind.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|98.5|17
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|98.5|17

average_runner

Wk 1 session 3 JD

2 mins fast 1 min recovery
1 min fast 1 min recovery
30 sec fast 30 sec recovery.

Did 7/8 of these and .5 mile warm up and warm down.

Tough session this. The route contain ice and hills and wind. Tough doing this at 7.30 am but its done now.

Time was 53:24, pace was 8:28 average and distance 6.2 miles

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|104.7|18
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|104.7|18

nerraw1111

It looks like I’m following the same plan in the same week as yourself AR. I’m due to do the same session later today. Best of luck with it. Bit of a shock to the system the first isn't it?

average_runner

nerraw1111 wrote: »

It looks like I’m following the same plan in the same week as yourself AR. I’m due to do the same session later today. Best of luck with it. Bit of a shock to the system the first isn't it?

Its a tough session especially in that weather. Enjoy and keep going

average_runner

First long run of the year today. The plan was 12 miles from home to work this morning. Conditions werent great. Decided to take this easy as first time running more than 6 miles since Dublin marathon.

Time 1:51, pace 9:17, Distance 12 miles



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|116.7|19
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|116.7|19

average_runner

JD Week2 Session 1

10x400 with 400 m recovery

Body was aching before this session but the way the weather is, i thought i get it in today. Went to Fairview Park for this where i thought i get some shelter from the wind, but i didn't.

It was blowing a gale out there and very tough at times. Legs hated the session.

Times were 105,100,105, 109, 110, 109,105, 102,102, 105.
Times way off from usual times but put that down to wind and tired.

1.5 miles warm up/down, total mileage 6.5 miles.

Plan is for recovery runs for the week unless weather improves, then i do a tempo on friday.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|123.2|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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|123.2|20

average_runner

Easy/recovery run today out on the Clontarf sea front. Well to say it was cold, wet and windy would be an understatement. People in work now think i have lost the plot totally.

Decided to bring my sansa and listen to marathon talk. On the way out was grand, rain and wind behind me, on the way back was a different story. Really bad out there but when listening to something it takes your mind off the weather.

So 5.1 miles in 47:xx, pace 9:22.

Have a few niggles at the moment so will just do a few easy runs till friday/sat. Might do the tempo in lucan on sat morning.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|128.3|21
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|128.3|21

average_runner

Another easy run today. Decided to go to Fairview park and see if i can find a route for my tempo run that is due anytime(tomorrow maybe).

Body felt tired so only did 5 miles instead of 6. Time was 45 mins @ 9m pace.

So thats Jan out of the way and it was a good month, got over my injury, got my first long run in and started the JD program.

Feb should be interesting to say the least!



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
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|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|133.3|22

average_runner

Week 2, JD Sess 5

Today was the 40 min tempo.

Body is sore this week, its like the first week along with the long run on Monday took alot out of me.


Windy out there today and i think the pace on watch is off a bit with trees etc in the park. Found it very tough and ended up with 7:50 pace for 40 mins Quiet a shock to me as was 7:10 last summer, not sure if its running on my own or just total lack of speed fitness.

As said above, legs are very tired. Will have to see how the program goes but its tough already and just hope i dont go backwards instead of forwards!

.5 warm up and warm down and 5.10 miles.


6 miles easy/recovery tomorrow and long run monday. just need the body to get used to the training again.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|6.10|1
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|139.4|23

average_runner

5 miles easy this morning. Pace 9:15 and time 46:26.

Very frosty out. Even saw my shoe prints on the path from the way out on the way back.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|11.10|2
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|144.4|24

average_runner

This morning the plan was to do 12 miles with easy pace about 9:07-9:17 but not below 9!!

I didn't get much sleep last night due to the baby and when i did i had dreams about this run going badly wrong. The dream was so real, i was considering cancelling my run:rolleyes:

But i didn't, managed to get myself ready and off i went, dreading the run.

Well the run was a breeze, never felt like a 12 miler and never had a bad spot. Pace was 9:01 and time was 1:46:xx.

Last week i struggled a bit on this, but what a difference a week makes!.

Plan is to keep this run at easy pace according to the JD plan.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|23.10|3
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|156.4|25

average_runner

Wk3 Session 1 of JD

Pyramid session today. 200x4, 400x2, 800x1, 400x2, 200x4.
For each speed session there was the same recovery.

Did this in fairview park today, very windy out and sometimes strong gusts that will just blow you about.

200m 46,48,50,46 secs
400m 99,96 secs
800m 3mins 30 secs (Wind did not help )!!
400m 102, 101 secs
200m 50, 46, 51, 53 (gusts and more gusts)


Found it tough near the end and running tights are so restrictive too.

1.5 miles of warm up/down

Total distance 6.5 miles.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|29.60|4
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|162.9|26

average_runner

6 miles easy today on the Clontarf sea front. Still windy out but nothing like the last week or so.

Pace was 8:54 and time was 59:30




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|35.60|5
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|168.9|27

average_runner

Didnt get out yesterday due to the weather, was meant to be a recovery run.

Todays Session was JD W3 Session 2
3 x (10/12,in or 2 miles tempo, 2 mins rest )

Due to work i could only do it as 3x10 mins.

My first one was a bit hairy, just didnt click at all.

Times are: 1)7:26, 2) 7:12, 3)7:10

A good session and really got going for the last 2.

1.2 miles warm up/down

Total mileage 5.4 miles




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|41.00|6
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|174.4|28

average_runner

Six miles easy today. Wet for much of but not cold.

Pace 8:58 time 53:xx




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|47.00|7
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|180.4|29

average_runner

JD wk 3 session 2

6x800 with 3 min recovery.

Got chased by a few dogs and had to dodge a tractor in the park.

Times were
3:19, 3:13, 3:19, 3:17, 3:20, 3:12.

1.5 mile warm up/down.

Total mileage 6.5 miles.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|53.50|8
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|186.9|30

average_runner

Plan was 6 miles easy today.

Started off with 3 miles into the wind and after 2 miles i notice my pace was 8:10, so decided to run at marathon pace. Wind at my back on the way in.

Might pay for this tomorrow during 12 mile run.

Pace 7:56, time 47:44 6 miles



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|59.50|9
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|192.9|31

average_runner

Meant to of done this run yesterday morning but it was lashing rain and couldnt get out any other time due to work.

So 12 miles this morning in 1:46:21, pace 8:57. Not a bad run this morning but finding it tough to train with alot of broken sleep with the kids.

Hopefully it make me stronger!!





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|71.50|10
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|204.9|32

average_runner

Wk4 Session 1 JD

4 x (200m, 200mrec, 200m, 400m rec, 800m, 400m rec)

On paper this looked a very easy session, ha ha it wasn't. Didnt help the few beers and indian takeaway we had for the night thats in it. How romantic, kids a sleep, quick takeaway and then some quick sleep for us before they wake:D


Times were:
48, 50, 3:14
46, 50 3:14
52 46 3:17
44 51 3:22

1 mile warm up/down

Total mileage 6

Really struggling on the 200's. Fell a sleep on the last 800 and it was too late before i notice my time!!

Good session though and have a 40min tempo next. After this I am moving to phase 3 as want to finish this program by end of April so I can train with club for 6 weeks and then start marathon training.

Hopefully I am getting a good base out this.






Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|77.50|11
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|210.9|33

average_runner

6 miles this morning. Pace was 8:43 and time was 52:24.

Nice morning out there and think I might head out earlier on the sats morning in future around 630.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|83.50|12
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|216.9|34

average_runner

Meant to do a tempo today for 40 mins. Felt great heading to the park but after 1/2 mile in to the tempo i felt crap. Kept pushing but time was going backwards till it hit 8 mins for the first mile(was expecting 7:30 ). After that mile i was empty.

So did some slow miles, but sure if i have a bug or just a bad day. Will re-attempt the tempo on thursday night at home.

4 miles in whatever pace :mad:



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|87.50|13
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|220.9|35

average_runner

Didnt get out yesterday due to work meetings and didnt run last night as was feeling crap in the afternoon.

So this morning i decided to tackle the 12 miles, not sure how it would go after monday's aborted session and feeling crap yesterday.

The run went grand to be honest, pace was kept easy for all the way. Could of went further if needed.

12 miles @ 8.53 pace in 1:45:22.

Will try a club 40 min tempo tomorrow night to make up for monday's attempt.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|99.50|14
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|232.9|36

average_runner

Attempt number 2 @ 40 min tempo in jd program.

First outing with the club this year. It was s cold one, a night for hat's, tights and two tops.

The pace started too fast but after first hill I settled. A good run where average pace was 7:25 and distance 5.5 miles.

Think I mix the jd plan up a bit and do tempos with club on Thursdays nights and do jd rep sessions.

Total mileage 6 with .5 as warm up.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|105.50|15
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|238.9|37

average_runner

5 miles easy today. Actually legs were very fresh from last night and i had to really slow it down in the second half to make it an easy run.

Pace 8:46, time was 44:36, Distance 5.10 miles



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|110.60|16
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|244.0|38

average_runner

Todays plan was to be out the door at 6:45 for 9 miles. Unfortunately I had only 4 hours sleep between the little one doing what babies do and the 2 year old having nightmares. Got out at 7 to do 7 miles and after 2 miles I wasn't right. I still had the hills do come. Managed to get around and pace was 9:10 and time was 1:04:15.

I just listened to my body and took it easy.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|117.60|17
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|251.0|39

average_runner

So moved on to Stage 3 of JD today. Plan was 5x1200m with 3 min recovery. Plan was to keep average pace below 7:05 for these as 7:05 is the mile pace for 43:59 10k time.

Times were as follows:
5:08, 5:13, 5:10, 5:07, 5:10 all below the 7:05 average pace.

Delighted with this session, found it quiet handy to be honest.

Total mileage with recovery, warm up and down, 6 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|123.60|18
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|257.0|40

average_runner

5.1 miles easy today, nothing much happened on the run, except a bit chilly out there. Watch went dead so have no pace or time!

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|128.70|19
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|262.1|41

average_runner

Easy long run to work this morning, 12 miles was the plan. A nice run, kept the pace pretty consistent the whole way.

Starting to find this run easier each week now which is good, as effort stays the same time is coming down which is not something i am focused on.

12 miles @ 8.50 pace in 1:45:15


Beat last months mileage also and hammered Feb mileage from last year. Lets hope it keeps going this way.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|140.70|20
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|274.1|42

average_runner

Club session last night, fartlek session. 40 mins roughly. Was a great session with only small recoveries and most the fartleks were 3,2,1 mins.

1 mile warm up/down

Total mileage 6 miles.


Beat last months mileage also and hammered Feb mileage from last year. Lets hope it keeps going this way.

So thats feb over now, a good months work which i am very happy with.

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|280.1|43

average_runner

Havent gotten out in the last 4 days, due to work, drinking Friday night, suffering on sat, childs christening on Sunday and digging the allotment up yesterday.

So today i was feeling slow but decide to do the 5x1200m session with 3 min recovery in JD.

Did 1.2 miles warm up/down.

Time is for the 1200's were
1)5:06
2)5:13
3)5:14
4)5:00
5)5:04.

A good session and surprised myself after the weekend stuff i did.

Total mileage 6.2 miles.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|6.2|1
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|286.3|44

average_runner

12 miles this morning. Body felt tired and run down so this run felt harder than it should. Time was 1:46:00 and pace was 8:55.

Think the speed session took a bit out of the legs yesterday as i usually leave a day of easy running between these two sessions.





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|18.2|2
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|298.3|45

average_runner

Got an email this morning saying I am in for the New York Marathon


So that's the target for 2013 and my last marathon for a while!

Target time is 3:39:59

average_runner

This is after turning into a step back week for me. Couldn't get out yesterday as wife was sick so had bring kids to nana, collect them, put them to bed and cook. So no time for running.

Got out today at lunchtime in work. Nice weather out there!!!
6 miles in 8:48 pace, time 53:xx.

Hope to get out tomorrow morning if wife OK and need to sort mothers day too.




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|24.2|3
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|304.3|46

pistol_75

average_runner wrote: »

Got an email this morning saying I am in for the New York Marathon


So that's the target for 2013 and my last marathon for a while!

Target time is 3:29:59

FYP - Stop sandbagging

average_runner

Now thats very naughty:D I had to double check what time i had entered !!

average_runner

Got out at 6:45 this morning. Straight from bed to the road. Was very sluggish in the first 5 miles. They were mostly hill but still it was 9:10 pace.

After that I picked up a bit and finished in 8:57 pace for 9 miles.time was 1:20:43




Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|33.2|4
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|313.3|47

average_runner

Plan was 3x1200m and 3x800m with 4 min recovery and 2 min recovery .

Did the first 1200 into wind in 5:16 and after that i was a spent force. Next 1200 was 5:38 and i dropped the third one. Cold air seem to of killed my lungs and the wind was unreal.

Did the 3x800 but they were disappointing too, 3:10, 3:15 and 3:25 all with the wind:eek:

Maybe it was the weather, or maybe the leggings or i have a cold or something. Rest of house is sick but i thought i escaped.

Sea was amazingly rough out there today too. Between the sprints and the job back to work i covered 5 miles.



Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|38.2|5
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|318.3|48

beeduybe

average_runner wrote: »

Plan was 3x1200m and 3x800m with 4 min recovery and 2 min recovery .

Did the first 1200 into wind in 5:16 and after that i was a spent force. Next 1200 was 5:38 and i dropped the third one. Cold air seem to of killed my lungs and the wind was unreal.

Did the 3x800 but they were disappointing too, 3:10, 3:15 and 3:25 all with the wind:eek:

Maybe it was the weather, or maybe the leggings or i have a cold or something. Rest of house is sick but i thought i escaped.

Sea was amazingly rough out there today too. Between the sprints and the job back to work i covered 5 miles.

Fair play for attempting the intervals in that weather. I was planning on doing the exact same session yesterday but chickened out when I looked out the window

average_runner

beeduybe wrote: »

Fair play for attempting the intervals in that weather. I was planning on doing the exact same session yesterday but chickened out when I looked out the window

You made the right decision. We will learn sometime

average_runner

Didnt get out yesterday due to meetings and missed this morning long
run due to little one been sick.

Decided to do 6.2 miles at lunch. Legs enjoyed this to my shock
and easy pace was 8:27.

Time 52:37 miles 6.2 and pace 8:27.

Hope to get long run in on sat.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|44.4|6
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|324.5|49

average_runner

Cant get out tonight with the club for a tempo run, so decided i do this myself at lunch time.

Did 5 miles in 36:27 at a pace of 7:21. 2 miles was with the wind and 2 miles against it. I can never make the most of running with the wind.

Happy with the speed for this session considering I was on my own. Plenty left in the legs at the end, should kicked more on the last 800.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|49.4|7
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|329.5|50

average_runner

12 miles this morning on way to work. Nice run in, not too much happened. Pace was 8:45 and time was 1:44:10


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91.25|15|61.4|8
Apr|71.46|13
May|91.80|15
Jun|96.80|13
Jul |78.61|11
Aug|171.00|20
Sep|172.50|15
Oct|128.4|13
Nov|31.35|7
Dec|27.60|6
Total |1182.93|155|341.5|51