Here’s hoping for 2012 - Setting PB to beating PB

topday

Sat FEB 4th

Distance: 16.74 mi
Time: 2:18:56
Avg Pace: 8:18 min/mi

Long run out to Dun Laoghaire and back from Dublin city centre this morning. The first couple of miles I felt great and then from about mile 6 my legs started to feel heavy. I prob needed another day recovery. It only lasted for 4 or so miles and then I started to feel good again..

Tomorrow I will go out and do a slow slow 6mile run!!

MYTD:169.84 mi

topday

Tuesday Feb 7th

My second night running with the club and by god it was difficult! We done a 2 mile warm up and then out on the track to run 16 x 400m and finally a 2 mile cool down. I could only do 15 out of the 16. The pace we were told to run was 82second per 400m. I was with the last group as we are all new and I swear it was so hard for me but I have finally completed my first ever speed work training session.

The splits look like the following:

1 1:22.4 0.26 5:21
2 1:21.7 0.25 5:26
3 1:22.6 0.26 5:19
4 1:21.6 0.26 5:17
5 1:21.2 0.26 5:12
6 1:21.1 0.26 5:16
7 1:23.9 0.26 5:28
8 1:24.9 0.26 5:33
9 1:26.8 0.25 5:41
10 1:25.4 0.26 5:30
11 1:16.7 0.26 4:59
12 1:21.4 0.25 5:21
13 1:20.9 0.26 5:09
14 1:28.9 0.25 6:00
15 1:23.9 0.26 5:29

Warm Up: 2 miles
Cool Down 2 miles

MYTD: 177.59 mi

beeduybe

Wow that's a pretty impressive session for a first go at speed work. 16 x 400 :eek:

Judging by your times you look well able for it though and it will become easier (not easy just easier ) in time when your body adjusts to these type of sessions.

topday

beeduybe wrote: »

Wow that's a pretty impressive session for a first go at speed work. 16 x 400 :eek:

Judging by your times you look well able for it though and it will become easier (not easy just easier ) in time when your body adjusts to these type of sessions.

Thanks beeduybe, it really was diffucult. I just didnt know what to expect to be honest and I didnt expect to be praying to god on the last couple of laps for it to end.
I was told to jump in and out if I wanted before I started but I just couldnt give up which at one point I kept thinking I'm not coming back next

Tonight I am heading out and doing a 3 mile run only just as a recovery. Well that is plan.

Do they really get easier? I hope so!

pconn062

Great session, that 11th repeat, 1:16! :eek: I'm sure you know but make sure you take your recovery runs real slow to let your body recover from the sessions.

topday

Wednesday Feb 8th

Distance: 3.24 mi
Time: 29:48
Avg Pace: 9:12 min/mi

Recovery run on Wednesday after the speed session on Tuesday. Felt okay the day after the speed session but today the legs were a little bit sore. They were not as sore as I expected so the a bonus....

Thursday Feb 9th

Distance: 9.04 mi + 1 mile warm up!
Time: 1:09:48
Avg Pace: 7:43 min/mi

Not a bad run tonight... Legs still a little tired.... just happy that I got a 10 mile run in today...

MYTD: 190.87miles

topday

Sat Feb 11th

Distance: 17.37 mi
Time: 2:30:04
Avg Pace: 8:38 min/mi
Elevation Gain: 1,548 ft


Headed up towards Marley Park this morning and ran up Kilmashogue which was great... Thinking about doing more hill running in the future as it's really enjoyable. 17.37miles in my longest run since last yr when I was training for the Dublin Marathon. Next week I think I will skip a long run and do a 13mile run and the following week get another long run in 19miles.


Tomorrow a nice recovery run - 4 to 6 miles at a pace 9.30/10min miles.. We will see how I feel tomorrow.

MYTD: 208.24 mi

topday

Week 6 miles: 38.40 mi

WEEK7 Monday Feb 13th

Distance: 4.93 mi
Time: 39:36
Avg Pace: 8:02 min/mi

Nothing to report just a normal run home from work. Legs felt okay after Sat run which is great as I am start to recover a lot quicker now..

Signed up to the Bohermeen AC Meath 4 March 2012, I am looking forward to it and hopefully I can beat my dublin half PB 1.34. It might be just me but for some reason I don't feel as fit in the winter when I train which is making me question if I can beat my PB...

Tomorrow speed work with the club!! Session 2, hopefully I don't feel as bad as I did last week..

MYTD:213.17 mi

topday

Tuesday Feb 14th

Speed Work Session

Distance: 4.21 miles

2.15 mile warm up and 2.06 miles speed work.

Time Distance Average Pace
1 1:19.2 0.26 5:00
2 1:20.4 0.28 4:51
3 1:19.0 0.25 5:14
4 1:24.1 0.26 5:24
5 1:23.9 0.25 5:30
6 1:21.7 0.25 5:25
7 1:23.4 0.25 5:32
8 1:27.5 0.25 5:47

Not a great session for me at all as I couldn't finish it. It started off too fast for me. I am just not fit enough yet to run at this pace for 16 x 400 and 60 seconds rest. I was thinking about it after I walked off and going forward I am going to set my own pace of 83/84/85 seconds 400 metre x 16 and complete the 16. Until I can complete them and recover quick enough then I will try 82/83 seconds etc. At the end of the day I don’t enjoy walking off so next week I will bring it back a bit. Apart from that my injury is playing up again which hurt a bit last night.

MYTD: 217.38 mi

topday

Wed Feb 15th

Distance: 6.24 mi
Time: 55:15
Avg Pace: 8:51 min/mi

An easy run after work Wednesday...I just wanted to get out and clock a couple of miles after the bad session Tuesday.

Thursday Feb 16th

Distance: 10.18 mi
Time: 1:18:44
Avg Pace: 7:44 min/mi

Good run tonight with the boys in the club. Started off a nice warm up pace but picked it up around mile 3

Split, Time, Distance, Pace
1 8:29.8 1.01 8:26
2 8:05.7 1.00 8:07

3 7:39.0 1.00 7:39
4 7:48.9 1.00 7:51
5 7:39.1 1.00 7:38
6 7:24.1 1.00 7:25
7 7:16.8 1.00 7:18
8 7:17.2 1.00 7:17
9 7:05.3 1.00 7:04

Final mile a cool down

10 8:23.5 1.00 8:25
11 1:34.5 0.18 8:59

Tomorrow I'll head out and do a recovery run.. may be 6 miles.

MYTD:233.80 miles

topday

Sat Feb 18th

Decided to go out and get some speed work in as I want to get my fitness level up and plus this weekend I planned to bring the miles back a bit.

1) Warm up 3 miles

Distance: 3.10 mi
Time: 23:52
Avg Pace: 7:42 min/mi

2) Speed Work

1 1:19.2 0.24 5:32
2 1:27.4 0.26 5:31
3 1:40.2 0.27 6:05
4 1:38.5 0.27 5:58
5 1:13.2 0.23 5:21
6 1:13.2 0.22 5:29
7 1:09.4 0.23 5:03

8 :39.0 0.09 7:27
9 :54.0 0.15 6:03
10 :31.8 0.09 5:57

I was running in a park so the surface was not perfect and a little slippy. Still I got a couple of good speed sessions in (1 to 7) are laps whiles (8-10) are running up steps.... It was a fun training session!

3) Cool Down

11 8:56.6 0.95 9:25
12 9:20.9 1.00 9:22

Plus a mile in between stages,

Total Miles: 8.16

MYTD: 242.96 mi

topday

Monday 20th of Feb

4.81 miles on a treadmill at the gym plus 10 min streaching before the run and another 20 streaching after the run. It felt great to get a good streaching session in - I am hoping this is going to have an impact on my injury recovery.

Tuesday 21st of Feb

Tuesday night Speed Session at the club
As I mentioned after last weeks speed session in which I dropped out that I am going to bring the speed back and complete the session and NOT walk off. I did push it but I am realistic that I need to take it step by step and graduate to a faster level

2 miles warm up

+ 15 x 400metre

Split, Time, Distance and Pace
1 1:25.4 0.26 5:25
2 1:26.9 0.26 5:34
3 1:24.4 0.26 5:29
4 1:25.2 0.26 5:27
5 1:22.0 0.25 5:23
6 1:24.8 0.26 5:31
7 1:24.1 0.26 5:19
8 1:25.4 0.26 5:31
9 1:23.0 0.25 5:28
10 1:22.7 0.26 5:23
11 1:24.3 0.25 5:34
12 1:27.0 0.26 5:34
13 1:24.1 0.26 5:22
14 1:25.0 0.26 5:30
15 1:20.2 0.26 5:11

+ 6x100 metres sprints (0.37)mile

+ 2 miles cool down

Total Distance: 8.57miles

MYTD: 255.07 mi

topday

Jan Wed 22nd

Recovery run tonight - wasn't in the form to go out and run but made myself get out and get a short run in - the injury is hurting like hell tonight... starting to really get to me. I need to get this sorted soon..

Distance:3.35 miles
Pace:8:31

Tomorrow night a 9 to 10 mile run!!

MYTD: 258.42 mi

pconn062

Just my two cents, if your injury is really starting to hurt and bug you, a 9-10 mile run tomorrow could be damaging. Why not cut it down to 3 or 4 at an easy pace just to test the water? I'm sure you don't want it getting worse as you're getting some great training done and it would be a shame to be sidelined.

cwgatling

pconn062 wrote: »

Just my two cents, if your injury is really starting to hurt and bug you, a 9-10 mile run tomorrow could be damaging. Why not cut it down to 3 or 4 at an easy pace just to test the water? I'm sure you don't want it getting worse as you're getting some great training done and it would be a shame to be sidelined.

^^Yep, or do 4 (AM) and 6 (PM) or something.

Great work on those 400s. Fire in a few tempos and you'll fly that half marathon.

topday

pconn062 wrote: »

Just my two cents, if your injury is really starting to hurt and bug you, a 9-10 mile run tomorrow could be damaging. Why not cut it down to 3 or 4 at an easy pace just to test the water? I'm sure you don't want it getting worse as you're getting some great training done and it would be a shame to be sidelined.

Hey pconn062, I ended up heading out today and doing the 10miles as I felt okay to be honest.. I didnt push it like a normal Thursday night but I did give it a good go.. The Injury didnt come out at all but we will see tomorrow.. On the positive side I am going to see Physio in the morning to figure out what is going on with me. Thank you for the advice, if I had of seen it in time I would have done 4 miles as suggested..

topday

cwgatling wrote: »

^^Yep, or do 4 (AM) and 6 (PM) or something.

Great work on those 400s. Fire in a few tempos and you'll fly that half marathon.

Hey cwgatling, I never thought of doing AM and PM runs.. I might give this a go as I think this will really help with the running plus I'd enjoy them. Is this the same as running 10miles in one go? I mean fitness wise!!

topday

Thurs Feb 23rd

Distance: 10.15 mi
Time: 1:18:31
Avg Pace: 7:44 min/mi

Headed out tonight running with the club. Only two of us headed out to do the long run as the rest were on the track. This was good as we could bring the speed back and enjoy the run. Plus the injury didnt get to me at all as the speed was perfect.

I am going to see a physio in the morning to figure out whats going on with my hip - fingers crossed its all good news! No training tomorrow :-) but might head the pool for a bit of relaxation...

MYTD: 268.57 mi

topday

Friday Feb 24th - Rest Day

I went to see the physio on Friday morning and the good news is I have nothing to worry about so much. She identified it very quickly and in a couple of sessions I will be baack to normal. Exactly what is wrong with me I am not sure but it's not my hip - its a back problem (something with the muscles) - I can still train as long as I am aware of the activity.. I have an appointment on Wednesday next week the day after the Tuesday speed session. The reason for this is that it's always Wednesday that it hurt the most.

Sat Feb 25th - Long Run

Distance: 20.02 mi
Time: 2:51:19
Avg Pace: 8:34 min/mi

This is my longest run to date so I am feeling really happy about it. I went out to run at a 8.30 to 8.45 min mile pace so I did that and kept to that pace overall.

What I will say is that I felt great during the run, after the run and recovered really quickly. I could have ran at least another 3 to 4 miles the way I was feeling. I felt very strong apart my my legs a little tired. My running partner did have a hard time the last 3 miles but I have to give him a lot of credit as he is only back running 8 weeks. His marathon PB is 3.19. I kept with him the last couple of miles to talk him through them. He kicked butt! :-)

This is a massive improvement in my fitness compared to my first ever 20mile run before Dublin Marathon.. What I learnt more than anything is that PACE PACE PACE is very important along with clocking the miles. Getting the hang of the pace thing :-)

My injury didnt come out at all apart from a little pain at the start -which was due to the physio the day before.

MYTD: 288.71 mi

runninggirl29

Great running topday!! Wish I had ur motivation and determination!! Have to say tho am getting back into it. Had 2 really good runs this week and took ur advice and been working on my pace, slowing it right down and lasting the full sessions! Glad the injury's nothing too serious!

topday

Monday Feb 27th

Distance: 5.45 mi
Time: 43:39
Avg Pace: 8:01 min/mi

A run home from work with nothing to report really apart from I was not feeling well at all but all I wanted to do was run 5 miles.

Tues & Wed Feb 28th & 29th - Off
I was due to run 10 miles on Tuesday and 5 miles on Wednesday however I still wasn't great so decided to take a couple of days off!
Went to see the Physio again on Wednesday in which she asked me not to run Wednesday evening as I'd be sore and need to recover.. Yes I was sore :-) Looks like I have a problem with a nerve or nerves coming from my back!

Thurs March 1st

Distance: 6.53 mi
Time: 52:50
Avg Pace: 8:05 min/mi

A nice steady run home from work, again nothing to report. Injury not so bad at all. Sarted off steady and then picked it up for 2 miles and then took it back again.. I planned to run around 8 to 8.15 min miles.

Tomorrow and Sat I will run 3 to 5 mile both nights only just to keep the legs moving as I am doing the Meath Half Marathon the weekend.

MYTD: 300.69 mi
Hit the 300 miles in 2 months! Delighted that I am clocking the miles!!:):D

cwgatling

topday wrote: »

Hey cwgatling, I never thought of doing AM and PM runs.. I might give this a go as I think this will really help with the running plus I'd enjoy them. Is this the same as running 10miles in one go? I mean fitness wise!!

Sorry, only seeing this now. Doubles are great if you can't fit in a single run and they're easier on the body. If I'm working a day I'll often do 3-4 in the morning and 6 at lunchtime instead of 10 that evening.

I'm really not sure which is better. It kind of depends on the purpose of the run. I'd guess for an easy run, 6+4=10. For a midweek long run in marathon training, I'd say you have to go for 15 or whatever, not 9+6 or 4 + 11.
You could always do 3+15! Lots of guys do an AM run on the day of a session too, shake out the legs or whatever.

But, if you're trying to increase mileage or recover from a session/race/injury they're great. Definitely try getting out of bed 30 mins earlier a few days a week and adding an AM run to the day. Nothing to lose

http://www.scienceofrunning.com/2009/10/is-9mi-once-better-than-45mi-twice.html

http://www.letsrun.com/forum/flat_read.php?thread=3965743&page=0

topday

Sunday March 4th

Generali Pan Europe Meath Spring Half Marathon

I really enjoyed this race today and I got a new PB 1.29.54 I am delighted as I didn't think I'd do it due to the injury (which didn't come out at all - that's more like it). I knocked 4min and 50seconds off my PB. I am still 5min off what I'd like to achieve in 2012 but I am ahead of myself so that's good!!

Mile 6&7 both 7.00.9 and mile 12 at 7.02.9 so these were the only miles that I was up in the 7s!

I sprinted to the finish line when we turned to the finish line corner as some guy in front of me seen me coming and started to sprint so I said why not - I did cross before him tho :-) Plus that is the reason why I am now under the 1.30 mark!!

Friday March 2nd - I never included Friday nights run 5.37miles. Took it easy as it was just to get running as I was off a couple of days this week due to the injury/physio!

MYTD: Distance: 319.28 mi

beeduybe

Well done. That's a fantastic time. Running a fast time in Rotterdam will be no bother to you

belcarra

Great running there topday!

topday

Monday March 5th - Off

Tuesday March 6th - Speed work 15 x 400 metres - 50/55 seconds rest

2 mile warm up


1 1:19.7 0.25 5:13
2 1:17.8 0.26 5:00
3 1:18.9 0.26 4:59
4 1:18.3 0.26 4:58
5 1:19.5 0.26 5:02
6 1:18.6 0.26 4:59
7 1:20.2 0.26 5:19
8 1:18.6 0.26 4:59
9 1:20.6 0.26 5:20
10 1:20.1 0.25 5:20
11 1:20.2 0.25 5:19
12 1:19.5 0.26 5:02
13 1:27.5 0.26 5:41
14 1:27.4 0.26 5:40
15 1:19.4 0.26 5:10

2 mile cooldown.

Another difficult night for me on the track - My legs were in bits after Sunday but I said feck it I will give them a go! Didn't give up and tried my best to complete the session... On the 10th laps I had to stand out for one but I got back into it and finish as best I could....It's not nice running with the lads who can do them in 75seconds then I come in 78/79/80 seconds. :-) I will catch them one day soon (HOPEFULLY)


Total miles 8 miles

March 7th Wednesday - Day Off as I got sick after the race Sunday and it finally caught up om me Wednesday.

Thursday March 8th

Tonight we went out and ran 10 miles with the lads from the club - forgot my garmin but one of the lads said we ran the first 9 miles in 68mins then with 1 mile cool down. Enjoyed the run tonight as we started off nice and easy and really picked the pace up on the last 3 miles. One thing I am learning is that I get a good kick the last mile or two on my runs and I start to really focus towards the end which allows me to finish strong..

MYTD: 337.29 mi

Tomorrow: I will head out and run 5 miles as a recovery run only! I plan to bring the iphone put on some relaxing music and enjoy the pace or head the gym and jump on the treadmill..

Sat: I really want to get a long run in 20/21 miles at an 8:20 to 8:30 pace!

Anyone in Dublin interest in an early Sat morning run at a 8:20 to 8:30 pace - We can start in Pheonix Park!!

topday

beeduybe wrote: »

Well done. That's a fantastic time. Running a fast time in Rotterdam will be no bother to you

Thank you beeduybe, I am actually just recovered from it - Really enjoyed it I have to say. I got to use my Garmin for the first time in a race - it really is a game changer for me as I kept a good pace and within the pace I felt good in. - What I need to do is before each race set a pace and stick to that pace on each mile. I didn't really decide until 3 miles in on what I wanted to do!

topday

belcarra wrote: »

Great running there topday!

Thanks belcarra - delighted!

topday

Sat March 10th - Long Run

http://connect.garmin.com/activity/156371805

Distance: 20.03 mi
Time: 2:38:38
Avg Pace:7:55 min/mi

Went out early Sat morning to get the long run in as I had a crazy busy sat ahead of me. I really enjoyed the run apart from the first 2 miles as I just couldn't get into the swing of things. My plan was to go out steady and pick the speed up in the second half, which I did however I really had to work at it to keep that speed. This has me thinking that 3.15/3.20 for Rotterdam is a little bit optimistic as I don’t know if I could run 7.30 mi/miles for 26 miles.
The last two miles were hard as I was running up Malahide road and after 18miles of running this road/mini mountain was a killer. Recovered very quickly which does show that my fitness level is improving!

March Sunday 11th

Distance:12.21 mi
Time: 1:38:59
Avg Pace: 8:06 min/mi

Headed out running with the brother yesterday evening which was a great push after the long run Sat. Felt tired and sore after Sat as well as hung-over (sister 30th Sat night). I wanted to run at a 8.30 min/mile pace initially however I decided to give it a little more of a kick as I thought learning to fight through the fatigue would be a good thing and I have MONDAY off :-)

http://connect.garmin.com/activity/157228015

topday

Current Time:
1) Dublin Half Marathon 2011 – 1.34.44

NEW PB - Generali Pan Europe Meath Spring Half Marathon March 2012 - 1.29.54

2) Dublin City Marathon 2011 – 3.29.26
3) Jingle Bells 5KM 2011 – 20.26

Targets 2012:
1) Rotterdam 2012 – 3.15
2) Dublin City Marathon 2012 - 2.59
3) 5KM - 18.30
4) 10KM – 38.00
5) Half Marathon – 1.20/1.25

Looking forward to achieving my targets with help from you all![/QUOTE]