running is the name of the game

irfrm

Have followed some threads for the last 6 months and now its time to start my own.
Started running Jan 2011 just to get fit and love the buzz. Have run everything from 3km to 15 miles Cork to Cobh. Also joined local running club.

Pbs 5 miles 37:07
10 miles 79:45
H/mar 1:44:45
15 miles 2:05:06
Goals 2012
5 miles 36:400
10 miles 75:00
H/mar 1:40:00
15 miles 2:00:00
CCM 3:45:00
2012 1000 miles challenge.

Lets get running:)

irfrm

Tuesday 3 Jan


5.02 miles in 44:54 (8:54 pace) avg bpm 157 max172 .Nice and easy to start of the year.

mtd 5

irfrm

WEDNESDAY 4 JAN

4.35 miles in 35:58 ( 8:15 pace) avg bpm 164/max 180

mtd 9.34

irfrm

FRIDAY 6 JAN

5.52 miles in 44:54 ( 8:08 pace) avg bpm 163/max 177

M1@ 8:03
M2@ 8:01
M3@ 8:03
M4@ 8:18
M5@ 8:13
M5.5@ 8:14

mtd 14.92

irfrm

Rest day today.Tomorrow plan 10 miles with friend, 5 miles @ 7:30 down hill
and 5 miles @8:00 back up hill. He is faster than me so will just put head down
and keep up:eek:.
Order p&d advanced marathoning during the week, looking forward to read and understanding all these running terms series runners are on about:D.

Races for year: Dungarvan 10, Ballycotton 10, Cork city marathon, Ballycotton 5mile summer series, Dublin marathon

irfrm

10.13 miles 1:24 (8:18 pace)


Out this morning at 7:30 for early morning run. Perfect weather and the road quite. Neighbour just coming out of flu so change of plan 5 miles at 7:4x and take easy coming back up the hill.
Felt good for the 5 miles down hill and turned at 38:48 (7:42 pace). Coming
back was tough:eek:, continuous climb for 3.5 miles, finishing the
5 miles in 43:54(8:47 pace). I know I would be better of running at
an even pace but those hills are hard.
Feel I be more consistent on my own but it always nice to run with someone.
Nice and easy recovery run tomorrow 5mile 12:30 pace no sorry 9:30 pace:D

mtd 25.05

insinkerator

From the looks of it, you are based in Cork?

Any tips on nice spots for running? I run generally in the morning/night, and I don't fancy taking to the roads as a runner in the dark, so I'm fast running out of paths without doubling back/ zig zagging through estates etc. Want to try and vary where I run, so I don't get used to the same course over and over.

See you at the Cork Marathon, hopefully!

irfrm

Hi Insinkerator
Thanks for the post. Yea based here down in the republic
but am from over the boarder (kingdom). That not going to stop me
getting out running on the country road even if I think some of the drivers are going for me, must not wear my county jersey out running:D

Working shift so can get my long runs in during the day, if I run at night
I run the loop around watergrasshill (1.3 miles). Roll on the longer evenings.

Hope to see at CCM

beeduybe

Best of luck with the log irfrm. Hopefully you will achieve all your goals for 2012

irfrm

Thanks beeduybe.

7.11 miles recovery in 65:26 (9:21 pace), forgot hm again. Nice run in Moanbaun woods ,legs dead after yesterday.
Went shopping and upgraded my runner, got a pair of Nike zoom
structure +15. the old pair were well past it. Any views on the +15?

wtd 7.11
mtd 32.16

belcarra

Hey Irfrm,

You appear to be very similar in times to myself so it will be interesting to see your progress throughout the year. I am thinking about the Cork Marathon as a target marathon in the Summer (It was meant to be Edinburgh but a few things conspired against me:rolleyes:). I did it a few years ago but I hear it has got even flatter since then (Apparently they have taken out the Carrigrohane hill?).

Anyways, may see ya there in June and in the meantime best of luck with everything!

ps P&D is the biz!!

irfrm

3.01 miles 22:37(7:36 pace)

Club session tonight, good warm up in hall first then 3 mile run around the
the streets in Midleton. Enjoy this run even though it was the fastest I run in ages. Some crowd out tonight with with runners coming around every corner,
seems the boom in running is still growing.
First run with new Nike zoom +15 (very comfortable), also received
P&f Advanced marathoning so in for some interesting night reading for
the next few night:)

wtd 10.12 miles
mtd 35.17

irfrm

Interval run tonight 13 min warm up followed by 4*1000 metre
with 3 min recovery, 12 min warm down (5.37 miles).

1@6:42 pace
2@6:50 pace
3@6:31 pace
4@6:41 pace
Enjoy this and could have done some more, so may be not going
fast enough;)

wtd 15.49
mtd 42.54

irfrm

10 miles 1:28:23 ( pace 8:49)

Out early this morning and really enjoyed the run, wanted to take
it easy and an even pace. Worked out well with pace between
8:45 and 9:08. Also found hm strap :rolleyes: avg 152/ max 163.

Wedding later today, so not sure about run tomorrow, hope to
get out for a few miles if body is able:)

wtd 25.49
mtd 52.54

irfrm

MONDAY 5.5 MILE RUN+ CLUB TRAINING

Great day at the wedding and drinking baby Guinness at 4 in the morning,
different story yesterday when I couldn't get out off bed not a mind go for
a run.:rolleyes:
Decided to make up for this today, 5.5 miles 50:47(9:13 pace)
avg hr 150/max 172. the body knew it was abused so gave out a bit.
Club session tonight, good workout doubles/singles of track, ran out of
steam at the end:) 3.9 miles (avg pace 7:00)

wtd 9.4
mtd 61.94

irfrm

8 MILE 1:05:45

8 mile workout, mile 1 @9:05 pace, 6 miles @7:53 pace,
1 mile @ 9:20.Rained for most of it and right knee sore but
not effecting my running

wtd 17.4
mtd 69.94

irfrm

3 MILE CLUB RUN

Club run tonight, took it ease, ran with the slower group 3 miles
in 27:25 mins.

wtd 20.4
mtd 72.94

irfrm

7.25 MILES

7.25 miles 1:02:45 (avg pace 8:42) HR 158/175. Found this hard
finished nights and body(mind) just wanted to take the day off. Glad
now that I did it, thought I get to sofa for the evening but OH wants
some painting done:eek::(


wtd 24.65
mtd 77.19

irfrm

13 MILES LSR

13 miles 2 hours (9:14 pace) HR 149/ 177. Ran this lrs yesterday morning
and just did not enjoy it unlike last week. Blaming shift/ run on friday or
just the route I went (last 5 miles up hill).
Rest day today and legs stiff and sore, recovery run in the morning.


Munster won:D, top seeds:D, Ulster at home:) home semi final:D


correction to last post wtd 27.65 mtd 80.19:o

wtd 40.65
mtd 93.19

irfrm

3.54 miles recovery

3.54 miles 33:49 (9:33 pace) HR 144/166.Nice and easy, legs still
a bit sore. Club training later.

wtd 3.54
mtd 96.73

slowsteady

Good mileage there Irfrm, nice start to the New Year.

Any time in mind for Dungarvan next weekend?

irfrm

CLUB TRAINING 4.6 MILES

Club session tonight 5*800m @4:10 pace. Enjoyed this and lasted well
through out, legs felt good. Coach seems to have something different
for every session:)

wtd 8.14
mtd 101.33

irfrm

Any time in mind for Dungarvan next weekend?

Hi Slowsteady

Trying to decide what to do.I see Ballycotton 10 as my main aim for 75min
as it the big race down here but I heard that Dungarvan is an easier route,
at the moment I thinking of 77/78 mins just to do a PB and see how it goes
on the day.

See by your thread that your flying and should be well able to beat
75 mins. See you on the road

irfrm

4.1 miles club training

Club training tonight, good core workout for 1/2 hour then out for run.
Last week took it easy so decided to go with faster group tonight, 4.1
miles in 29:20 (pace 7.10):eek: tough to stay with group but held
on till the finish.
Garmin low battery again:( so had to go with stop watch and map my
run.

wtd 12.24
mtd 105.43

irfrm

3.5 miles very slow

3.5 miles 38 mins( pace 11mins) this evening, took it very easy, just loosen
out the legs. See that there's pacers for dungarvan, thinking of following 75min pacer for as long as I can, hopefully holding on:)

wtd 15.74
mtd 108.93

belcarra

irfrm wrote: »

3.5 miles very slow

3.5 miles 38 mins( pace 11mins) this evening, took it very easy, just loosen
out the legs. See that there's pacers for dungarvan, thinking of following 75min pacer for as long as I can, hopefully holding on:)

wtd 15.74
mtd 108.93

Best of luck irfrm, 75 would be a very good time!!

irfrm

WORK WORK WORK!!


Called in to work tonight:(, will be here till 2am. That will still get me 8 hours
sleep so hopefully will be alright tomorrow.
Weather not looking great either, think I'm building up the excuses
already

irfrm

DUNGARVAN 10 MILE RACE

First race of the year and really looking forward to it, got there nice
and early and had a wander down to the sport centre and take in
the build up.
Did a good warm up 1.44 miles and a good strech but right knee very
sore which was beginning to worry me. Meet up with some of the other club members and the atmosphere around the start was great.Found the 75min pacers and decided to stay with the plan:cool:
Mile 1: stay with pacers but too congested so decided to run on a bit, pace at 0.5 miles was only 8:20 so push on again, first mile 7:40.
Feeling good, second mile 7:39, pushed the pace to make up the time,
mile 3 7:23. mile 4 7:30 mile 5 7:26 For the first time running I felt confident with no demons.

Mile 6,7 & 8 7:15,7:13,7:14 feeling good and passing other runners. Knew that there was a tough mile 9, kept the pace up and now was looking at
73:xx
Mile 9 7:09, gave it all for last mile but the legs were dead but still
got a bit of sprint in to finish 73:30:D

Really trilled with this PB and gives confidence in the training
I have done in 2011. A few things I learn at this race, steady pace,
positive,confidences in training, make a race a very enjoyable
experience.
Roll on Ballycotton 10

warm down 0.62 miles

wtd 27.77
mtd 120.8

slowsteady

Very similar to myself (but faster:rolleyes:).

Lined up with 75 pacers but pushed on after half mile like yourself. I'm guessing you passed me on mile 9 as that was a slower one for me.

Good start to the year all round. Well done.

irfrm

Club training

Was going to run this morning but lazy after yesterday and
waited for club session tonight, 3.1 miles just some speed work
and then 4*800, took all this handy enough.
Just a last word on Dungarvan talking to other club members
who competed yesterday, the amount of them that did
PB just shows what a fast course and good running condition
we had yesterday.

wtd 3.1 miles
mtd 123.9

neilc

Just found your log irfrm, great performance yesterday. We're at a similar level so will be following your progress with interest.

irfrm

10 mile

After last nights recovery, myself and nig headed out for 10 miles
steady 8 to 8:30 pace, few tough hills along the way.
10.1 miles in 1:23:31 (pace 8:18) HR 162/185.

wtd 13.2
mtd 134.0

Good start to the year, 134 miles for January and PB.

irfrm

club session Wed

Club training last night, good stretch out then 3 mile loop at 7:20 pace.

3 miles in 22:05(7:20 pace) HR 160/169

wtd 16.2 miles
mtd 3 miles
ytd 137.0

irfrm

5.5 MILES

5.5 miles 49:57(pace 9:04). nice and steady.

wtd 21.7
mtd 8.5
ytd 142.5

irfrm

13 mile LSR

13 miles 1:54:26 (pace 8:48), probability a bit fastr then I wanted but
happy with my splits.

wtd 34.7
mtd 21.5
ytd 155.5

irfrm

4 mile recovery

4 miles 36:30 (pace 9:06), nice and easy, lovely morning for a run

wtd 4.0
mtd 25.5
ytd 159.5

irfrm

club session

Club session 1+2 laps 60 sec laps, good workout. 5.1 miles.
perfect night for training even a touch of spring in the air.

Home and OH wanted to go for a recovery run (sign up
for ballycotton 10). 2.58 miles 29:12(pace 11:19)

wtd 11.68
mtd 33.18
ytd 167.18

irfrm

club session

Club session 20 min warm up + stretches, 3 miles 22:59(7:27 pace)
HR 157/172

wtd 14.68
mtd 36.18
ytd 170.18

irfrm

Away for weekend so just a quick update

Sat 11 Feb 8 miles 1:06:07(8:18) HR 156/179

Mon 13 Feb 8 miles 1:09:16 (8:39) HR 153/179,

wtd 8 miles
mtd 52.18
ytd 186.18 miles

irfrm

Monday club session 5.5 miles

Club session 3-4-5-4-3 laps, tough going after this morning
run but enjoyed it, there has to be some pain:rolleyes:


wtd 13.5
mtd 57.68
ytd 191.68

irfrm

5 mile recovery

5 mile recovery 44:13(pace 8:51) HR 154/187, tough run
legs really feeling yesterdays runs but lovely day to be out.

wtd 18.5
mtd 62.68
ytd 196.68

irfrm

8.22 mile

Miss club run last night as OH was out running too, so
8 mile run to day. Mile 1 warmup 6 mile @8:05, 1.22 mile
warm down, tough run with a constant climb from 4 to
mile 6, knees given out a bit. 8.22 mile 1:08:53(8.23 pace)
HR 154/183

wtd 26.72
mtd 65.9
ytd 204.9

irfrm

4 MILES

4 miles with OH, 43:05(pace 10:46) HR 146/181, nice and steady after yesterdays run
and finishing night shift this morning.

wtd 30.72
mtd 69.9
ytd 208.9

irfrm

13.1 miles

13.1 miles 1:44:18(pace 7:56:eek:) yesterday with nig, tough going.

wtd 43.82
mtd 83.0
ytd 222.0

irfrm

carrigaline 5 mile

Was undecided about this race all week, but with the morning
so nice decided to give it a go. Stiff and sore after yesterday run
and even after warm legs felt dead.

Mile1 good start with down hill stretch, keeping and eye on the watch
6:45 and feeling good
Mile 2 flat and steady 6:59, PB on:rolleyes:
Mile 3 tough hill for 0.5 mile and lost some time 7:19.
Mile 4 slight downhill at the start then another tough hill, got
some confidence by passing out some runners ahead of me 7:02.
Mile 5 slight down hill and a big sprint at the end 6:30.

That gave me a time of 34:42 for a new PB beating the old one by
2:25 :D:D.

wtd 51.16
mtd 90.34
ytd 229.34

slowsteady

irfrm wrote: »

That gave me a time of 34:42 for a new PB beating the old one by
2:25 :D:D.

Half marathon yesterday, big finish today and beat my new PB by 5 secs:p.

That's how it should be done!! Congrats.

irfrm

club session

Club session tonight and just didn't have any energy for it. 4*1Km
at 6:30 pace. Struggled with the first 3 but kept up with a few who
had run yesterday.Legs where gone so in steady of doing some damage,
finished the session with a very easy jog and stretch.
Rest day tomorrow:D

wtd 4.8
mtd 95.14
ytd 234.14

belcarra

Smart move finishing a little early.
Well done on the great PB!
My sub 35min target has just been moved to 34:41...you b@st@rd!

irfrm

club session 3 miles

club session tonight, good stretch and warm up first then 3 mile
run. Went out with about eight, all stay together for first mile
then the pace was upped so went with it, four of us came back together.
3 miles in 21:01(pace 7:00). That the last hard run before the
Ballycotton 10 on Sunday week:rolleyes:

wtd 7.8
mtd 98.14
ytd 237.14

irfrm

ballycotton pre run

Out this morning with club for the pre ballycotton run, got there at 8:40
and two more just ready for the off. Ballycotton was looking at its best this morning hopefully the weather will be close to what we had today. The plan was to take it steady and just go over the course. Started out first mile
at 7:45 pace and we held this all the way around. Feeling good so decided
to do loop 3 to 7 again as need to keep mileage up.
Hope I feel this good next week.

14.1 miles 1:51:11 pace 7:54.

Coffee morning in ballycotton after organised by a connection of club
so a good chance to go over how other are doing.
Countdown is on and really looking forward to the day.

wtd 21.9
mtd 112.23
ytd 251.23

slowsteady

What target have you in mind for Ballycotton, sub 75?