Starting again

average_runner

Monday Session

---

Went out for a easy run to see how the leg was. Not sure to be honest is the answer. Foot went numb but that could be due to the runner fastened too tight.

5 miles in 44 mins.

Next test is Wednesday and and hopefully be all ok for K-club


Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|42.80|8
Total|341.48|57


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

average_runner

Wednesday Session

---

Went out for a easy run to see how the leg was again. Leg itself didnt cause any pain but foot when numb again. For the last mile i step it up a bit to a 7.30 mile and leg was grand.

Run was 43 mins pace 8.33 ish.

Might just take it easy on Sat in the race.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|48.00|9
Total|346.68|49


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|3
Total|15

kit3

Hi Average Runner - been meaning to log in here to thank you for your advice on a different thread about clubs. Brought the kids to Lucan Harriers and they are loving it. Thanks. C

average_runner

kit3 wrote: »

Hi Average Runner - been meaning to log in here to thank you for your advice on a different thread about clubs. Brought the kids to Lucan Harriers and they are loving it. Thanks. C

No worries. Glad i could help.

average_runner

Sat Session

---

K - Club 10k race.

A lovely morning, so the whole family set off for the race. Got there about 10.20, so signed in and had a chat with some of club members who are helping out in the race. The race is organised by one of the lads from the club.

So race started at 11 and the first k i did in 4:05, way too fast but i felt everyone was moving fast even though i wasnt near the front. Got the pace back down to 4.23 when i hit the 5 km mark and did first 5k in 22:00. When i hit the 6k the wheels came off and i started to suffer, 6-9k the pace dropped to 4:34. For the last k my legs came back and pick up the pace again, came in at 45:15. 45 secs outside my PB, but first race in 3 months and rush of blood to the head.

The chicken wings and the rest was great afterwards, a great race and great day out.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|54.20|10
Total|362.88|60


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|5
Total|17

average_runner

Monday Session

---

Easy 5 miles today at lunch time on the Clontarf seafront. Just let the body determine the pace.
Average pac 8.52.
5 miles in 44:35

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|59.20|11
Total|367.88|61


Core Strengthing Table
Month|No of Sessions
January|8
February|2
March|2
April|5
Total|17

average_runner

Thursday Session

---

Didnt get out on Tuesday due to working late and yesterday weather was brutal. Did a club session tonight with 1.74 mile warm up @ 8.59 pace and 5.42 miles 40 min tempo @ 7.22 pace. A tough enough tempo with the rain and the wind, but enjoyed.

Hope to get out on Sat when down home in Wexford.

Did 2 core sesisons during the week, on level 2 of McMillan program.

Summary

Running Distance Table
Month|2012|No. of Runs
Jan|122.35|20
Feb|95.08|15
Mar|91.25|15
Apr|66.36|12
Total|374.04|62


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

average_runner

Monday Session

---

Easy 5 miles today after a tough weekend on the beer. Wasnt expecting to go drinking but people turned up. Average pace 8.47, time 44:45.
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|71.46|13
Total|379.14|63


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

average_runner

Wednesday Session

---

Didnt get out last night with the club due to the weather so decided to run today. Did 5 miles at 7.56 pace. Time 39:45.

Total Mileage 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|5.00|1
Total|384.14|64


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

average_runner

Thursday Session

---

No club session last night, just an easy/recovery 5 miles. Pace was 45:26 and 9.05

Total Mileage 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|10.00|2
Total|389.14|65


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

average_runner

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

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

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

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

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

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

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

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

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

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

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

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

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

Congrats, great news!

average_runner

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

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

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

average_runner

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

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

Mr Slow

Congrats Terry.