running is the name of the game

irfrm

Would love to have a go at 70 min mark but without pacers
and weather looking poor a more realistic mark is 72:xx

irfrm

club session

3.8 miles 1/2*200. finished early as my calf got sore. Can still
feel a slight strain:(. Hope its OK or will have to get it checked out
late in the week.

wtd 3.8miles
mtd 116.03 miles
ytd 255.03 miles

irfrm

5 mile recovery

5 mile this morning, up early as I had to drop my daughter
to the train station for 7 so got the runners on and took advantage
of the lovely morning. Was going to do 8 miles but as calf muscle still
a bit tight decided 5 would be enough.
5 miles 44:44 (pace 8:52).
Have had to stop wearing heart rate strap as I get a slight reaction to it.

wtd 8.8 miles
mtd 121.03miles
ytd 260.03 miles

irfrm

club session Wednesday

Last club session before Ballycotton 10 on Sunday, great buz about
as there is over 140 members running. All talk about weather, pace
and where the pints are happening after:)
Went out with the fast group after the usual stretching, thought
they be taking it ease tonight but pace was well up on what I'm
use to but tipped along OK.
4 miles in 26:31 (pace 6:36)

wtd 12.8 miles
mtd 125.03 miles
ytd 264.03miles

irfrm

4 miles easy

4 miles 36:37 (pace 9:09). nice and gentle just to loosen out the
legs

wtd 16.8 miles
mtd 4.0 miles
ytd 268.o3 miles

irfrm

Ballycotton 10

First off must congratulate all at Ballycotton on another great day out.
Set off at 11:30 after the bowl of porridge and got to the car park after 12.
OH first 10 and I think she was feeling nervous but we enjoyed the whole atmosphere around the village. Did some warm up down at the pier,but it was freezing with as strong north wind which would be against us for the first five miles.
Meet some club members at 70 min sign, plan was run the first 3 mile at 7 min pace and try to get a rhythm going. First mile was tough trying to get through the crowds and the legs feeling dead, second and third mile pass by
with pace at 6:50 but worried that legs still dead.Got to half way bang on 35 mins and began to feel better once we turned for home with wind at our backs. Another runner pass me out, I decided to pace myself off him, went through 7 and 8 in 6:49 pace and felt I had a chance of going close to 70 mins.Turned the corner at 8.5 miles and the legs started to give out, started to pay for the pace I had set, village seems to go on for ever again this year and even when I reach the 1 km mark I knew they be no sprint finish today.Crowds were great roaring on all the runners, saw the clock at 200 meter mark and try to quicken the pace, and I cross the line 1:09:46:D
Really happy a new Pb by over 3 mins and beat last year Ballycotton time by 10 minutes.
Warm down and waited for OH who came in at 1:53, also thrilled with time and race, pints after never went down so well.

11.59 miles between wu/race/cd

wtd 28.49miles
mtd 15.49miles
ytd 279.62miles

neilc

Outstanding result, well done.

irfrm

club training
Club training tonight very quite with only about half the normal crowd there, must have all celebrated too hard last night.
Took it easy tonight with a 20 min easy run and 10 min fartlek. 4.82 miles
40.18min9 pace 8:22)
Going to start 12 week 55 mile p&d training for cork marathon this week.

wtd4.82 miles
mtd 20.41 miles
ytd 284.44 miles

slowsteady

irfrm wrote: »

Ballycotton 10
I cross the line 1:09:46:D
Really happy a new Pb by over 3 mins and beat last year Ballycotton time by 10 minutes.

Well done, you got your sub-70 after all:p

slowsteady

+1

irfrm

7 miles steady

7 miles steady 59:57( pace 8:33), legs sore/numb, still feeling effects
of Sunday.

wtd 11.82 miles
mtd 27.41 miles
ytd 291.44 miles

irfrm

4 miles 32:15(pace 8:03) steady run legs ok.

15 miles 2:12:14(pace 8:49) lovely day for a run, everything ok

irfrm

5.5 miles steady

5.5 miles 44:27(pace 8:03), good week, 11 to go.

wtd 36.34 miles
mtd 51.93 miles
ytd 315.96 miles

irfrm

Club session 5 miles

club session tonight 500 metres intervals. Felt strong for this and laps came in around 1:50.

Wtd 5 miles
Mtd 56.93 miles
Ytd 320.96 miles

irfrm

8 mile 15 mile pace

8 miles at about 15 mile pace (7:50), started well and felt comfortable.
Meet a neighour and had to stop for the chat "your too old for running":D
Last 2 miles 6:56 and 7:04:p
8.04 miles 1:00:04 (pace7:30)

wtd 13.04 miles
mtd 64.97 miles
ytd 329.00 miles

irfrm

4 miles recovery

4 miles 35:40 (pace 8:55) nice and easy, took the dog as well, think
his in better shape than me:)

wtd 17.04 miles
mtd 68.97 miles
ytd 333.0 miles

irfrm

17 miles LSR

Dont think I ever been up so early on saint Patricks day,
alarm went off 6:30 and a rant from OH up I got thinking
I was a bit mad as well. Lovely morning and the roads very quite
so set off with the idea of sticking to 9 min miles, didnt really
follow the clock and at 8:45 and was happy with that.
Found miles 11 to 15 tough as I thaught this section of the road was shorter. A few showers all the way around and was glad of this as
had no water, thinking of getting some gels for next LSR.
Finished at 9:15 and was happy to have it out of the way
so I could enjoy rest of day. 17miles 2:25:41 (pace 8:35)

4 miles recovery

4 miles recovery on the beach this evening and was very enjoyable.
OH with me to keep pace slow and Banna beach looking stunning.
4 miles 38:38 (pace 9:38)

wtd 38.04 miles
mtd 89.97miles
ytd 354.0miles

irfrm

4 miles steady 20/mar/12

4.03miles 33:03(pace 8:15), felt ok even after a good session on Sunday night.

wtd 4.03 miles
mtd 94.0miles
ytd 337.03miles

irfrm

7.5 miles club training

club session last night, good stretch out and went out with 8 min
group, did the 3 mile loop and carried on myself to do an extra 5.
Finished at 7.5 miles 1:01:59 (pace 8:06).

wtd 11.53 miles
mtd 101.5 miles
ytd 344.53 miles

irfrm

20 miles LRS

Up at 6:30 and on the road for 6:50 beautiful morning for a run, first 10 miles went by
OK stop in shop for water and went on the way again. Felt good up to mile 16but legs began to feel it from there to the end. Glad to get to 20 mile.
20 miles 2:51:46 (pace 8:34)

Wtd 31.53 miles
Mtd 121.5 miles
Ytd 364.5 miles

irfrm

4 mile recovery

4 miles today as legs felt very tired after Saturdays LSR, went for along
walk yerterday and felt like an old man:)
4 miles 37:00 (pace 9:15) legs loosen out after first mile and pace
9:29. Hard to run this slow.

wtd 4 miles
mtd 125.5 miles
ytd 368.5 miles

irfrm

Club training

Has the summer arrived!!! Club session tonight 3*6:xx followed by 2*250.
First time doing this training, first 6:30 end with a mile ran in 6:00 didn't think i could
run this fast:D Other 2 came in at 6:05 &6:10.feeling good. 200*2 done at an easier
pace.
5 miles 39:26 (pace 7:47)

Wtd 9 miles
Mtd 130.5 miles
Ytd 374.5 miles

irfrm

6.2 miles fast

6.2 miles 46:26 (pace 7:29), this was a lot harder than it should have been, even with the lovely weather I'm finding it hard to motivate myself.
Should really have done this yesterday and gone farther but this is what I had time for today, also a few aches and pains in the legs which doesn't help.

wtd 15.2 miles
mtd 136.7 miles
ytd 380.7 miles

irfrm

4 miles easy

4 miles today and things felt a lot better, alot more relaxed than yesterday:). Left leg hamstring a bit sore again tonight.

4 miles 33;41 (pace 8:25)

wtd 19.2 miles
mtd 140.7miles
ytd 384.7 miles

irfrm

8 miles

Up early after finishing night shift and had time for a good run, down to
one of my routes when I realised I left the garmin at home. Hope this would
be a good thing as I have'nt run without it since I got it. Would have to go by
stopwatch and map it later.
Felt good through out run although can still feel hamstring now and again.
8.2 miles(pace 8:13)

WTD 27.4miles
MTD 148.9miles
YTD 392.9miles

irfrm

16 miles LSR

16 miles 13 @ MRP, yesterday morning was another good morning for running, set the alarm for 6:30 but didnt get going until 7:20:)
Tried to start with easy mile and then bring in up to marathon pace from 2 on, first mile
8:23 but next 4 were 7:4*, too fast but it was down hill. Stop at the shop for water at 8 and
was avg 7:5*, knew that it would be tough on the way back as it a constant climb, but kept
the miles under 8 mins. Last 2 miles taken very easy and legs very tired so will get some gels this week to try out for next long run.
16 miles 2:07:03 (pace 7:57)

WTD 42.4 miles
MTD 164.9 miles
YTD 408.9 miles

irfrm

5 miles club session

Club session tonight and regular trainer missing so it was a bit of a mix bag. Good warm up and it was decided to do 2,1,2,1 with jog recovery. Foung the first few ok with laps around 55 secs, but could still feel hamstring so back of a bit. Last night on the hockey pitch on to grass in two weeks time. 5 miles 40:34 (pace 8:06).

WTD 5 miles
MTD 5 miles
YTD 413.9 miles

irfrm

8 MILES STEADY

8 miles today miles 1&2 7:5* but then turned in strong head on wind plus up hill for next 3 miles, lost some time here and avg fell to 8:1*. Turned again for last 3 miles and things became alot easier, down hill and wind at my back, miles 6&7 back to 7:5*, mile 8 7:27.
Enjoyed this.
8 miles 1:04:09 (pace 8:01)

WTD 13 miles
MTD 13 miles
YTD 421.9 miles

irfrm

5.5 MILES

5 miles today and weather has come full circle, storm force winds and chilling temp, wore long sleveed top and hat and they were needed. Signed up for Ballybunion half marathon which is on Saturday so hope conditions improve again.
5.5 MILES 45:57 (pace 8:21)
WTD 18.5 miles
MTD 18.5 miles
YTD 427.4 miles

irfrm

4.5 MILES
Nice run today,sun shining again, pick up the pace for this one with the 4 miles avg 7:4*. Slowed things down for the finish avg 9:10.
4.5 miles 35:44 (pace 7:56)

WTD 23.0 miles
MTD 23.0 miles
YTD 431.9 miles

irfrm

BALLYBUNION HALF MARATHON

Ballybunion half last Saturday and found it tough. Set off at 12:00 for 2 start, worried about this as forecast was for warm condistions with a fresh northern wind which would come across for most of race. Warm up mile and felt good, great buzz around the place and big number off runners as there was a 10km race as well.
Started up near the front and target was to run 7:15 to get me home in aroud 1:35, first mile too quick 7:46 as it was hard to get a pace as 10 km run went off with us, settle down but times up and down like the cource where we never seem to be running on the flat. Took my first gel at 6 miles as I knew I was facing in to toughest part of cource from 6 to 9 miles, lost some time with my slowest mile of the day 7:31. 2 runners pass came up to me at 10 and taggged along with them for a mile 6:47. Legs began to feel the pain and had to leave the two off. Found the last 2 miles very hard but times ok 7:18, 7:17, notting left in the tank at the end. Finishing time 1:32:52 a new PB by about 12 minutes:D
Thanks to all in Ballybunion who made this a great day, beautiful cource with some spectacular scenery also a great atmosphere in the town after.
Have taken it easy sence as legs are sore, hope to get out for a light run today.


WTD 38.1 miles
MTD 38.1 miles
YTD 447.0 MILES

slowsteady

irfrm wrote: »

BALLYBUNION HALF MARATHON

Finishing time 1:32:52 a new PB by about 12 minutes:D

Never a bad day when you can say something like that. Well done, training is proving its worth.

beeduybe

Great running and well done on the PB

neilc

Sounds like a tough course, makes the PB all the sweeter, well done!!

irfrm

Ballybunion half marathon


Just thought I upload link if anyone needs it

belcarra

Great running there Irfrm!
With that time you deserve a bit of a rest after it!!
12 min PB is some achievement at that distance...next time won't be so easy though!!;)

irfrm

belcarra wrote: »

12 min PB is some achievement at that distance...next time won't be so easy though!!;)

Totally agree with you as I have really up my training from the new year
and now am seeing my PB's fall fairly far. Was all out on Saturday and think that not much more in me:(
But hopefully I have a few more PB's in various distances before I come round to Half marathon again:cool:

irfrm

6 mile recovery

Got back out today and took it nice and easy forcing myself to keep splits under 9:00, have found this tough before but this time it was easy and the father I went the steadier the pace became. Hamstring on left leg
still worrying me and was very stift after:(

6 miles 54:26 (pace 9:04)

WTD 6 miles
MTD 44.1 miles
YTD 453 miles

irfrm

8 mile steady

8 miles 1:07:35 (pace 8:27), enjoyed this and legs felt good for a change,
split times also good.

WTD 14 miles
MTD 52.1 miles
YTD 461.0 miles

irfrm

4miles & LSR

4miles with OH last night, was going to give this a miss but glad I went as I got a slow recovery run and she got a fast run in. 4 miles 40:12 ( pace 10:03).
Up this morning at 6:45 and on the road at 7:15, nice morning a bit of a chill but perfect for running. Kept garmin covered and ran on how my legs felt. First 9 miles went by fine, stopped for a gel and water, legs felt heavy from 13 miles on but pace ok. Got back to car at 16 miles but felt good so carried on for an other 2. 18 miles 2:35:27 (pace 8:38).
Not finding the benefit of the gels but will continue for another few weeks.

WTD 36 miles
MTD 74.1 miles
YTD 483 miles

irfrm

6 MILES

Miss out on a run yesterday as had to work, would have gone to Cobh for their 10 miler but thats life. Heard great things about it again and all for a good cause.
6 miles 49:47 (pace 8:18), a bit tougher than it should have been but enjoyed it, club training later change from the hockey pitch to a grass track for the summer so looking forward to that.

WTD 6 miles
MTD 80.1 miles
YTD 489. Miles

irfrm

4 miles club session

Change of venue for the summer on to a grass, its actually a schools Gaa pitch and very rough
Quite tonight due Cobh 10 mile Sunday and last night weather. Started with 5*400 in 90secs 6*200 1n 45 secs finished up with 1600 metres in 7 mins.
WTD 10 miles
MTD 78.1 miles
YTD 493.0 miles

irfrm

Ballintotis 4 mile race

First evening run of the year, and a great atmosphere around the place before hand. Evening sun brought out the crowd with over 700 runners.
This race is held on narrow country road with the start very congested.
Set my goal for breaking 26:30 mins and felt good before hand.
First mile tough to get through the crowd at the start but got away ok, kept it steady and went through the mile marker at 6:26, next mile flew by
and mile 2 at 12:50. Running on my own now with runners about 20 metres ahead of me, a club club mate came up to me and I was really feeling the pace, came with him through 3 mile 19:22 but fearing I could blow up at any moment. Turned in the head on wind from 3 to 3.5 miles
and really struggled there, turned into finishing stretch and finding it hard to keep my breathing steady. A female runner came on to my shouder and I went with her, went all out with 200 metres to go to get home in 25:40:D PB for 4 miles by over 2.5 mins.
Training does pay off.
4 miles 25:39 (pace 6:23).
1.5 mile warm uo, 0.5 mile cool down

WTD 16 MILES
MTD 84.1 MILES
YTD 499.0 MILES

beeduybe

Well done on the PB. You might be on to something with this training lark

slowsteady

+1 So training does work! Must try some of that myself:o

Well done, you could have a good year based on that.

irfrm

13 mile LSR at MP

Back to basics today and did 13 miles at MP today, a few showers throught out the run but felt very comfartable all the way.

13 miles 1:43:40 (pace 7:58).

WTD 29 miles
MTD 97.1 miles
YTD 512.0 miles

irfrm

BRIDE 10K

Bride 10km race today and as it was local so went along. Got there around 11 and did a good warm up, showery and windy but we were lucky as it held off during the race. Didn't know what to aim for for this race as I only have run 10km twice and with the way training is going would definately get a PB.
Started out on a fast mile 1 at 6:30 pace but immediately knew that the legs felt tired after the effort of Thursday race and yesterdays LSR. Mile 1 6:27 but soon after this it was up hill for the next 2 miles and the legs really suffered, mile 2 7:19 mile 3 8:03.
Turned for home with two miles down hill, mile 4 7:08, mile 5 6:49, passing a lot of other runners now but was glad to see the finish line.
10 km 43:46 (pace 7:02)
A PB by over 3 mins but one that I can improve on. Tough course today with hard hills both up and down and alot of traffic on the road.
Warm up/ cool down and race 8 miles

WTD 37miles
MTD 105.1 miles
YTD 520 miles

belcarra

irfrm wrote: »

A PB by over 3 mins but one that I can improve on. Tough course today with hard hills both up and down and alot of traffic on the road.

Great time all things considered (Hills & traffic) and it will serve as a useful marker for the Summer! Well done!

irfrm

8 MILES STEADY

Perfected morning for a run, cool and light drissle, kept the watch covered and the pace ease. Very comfortable throught out.
8 miles 1:10:13 (pace 8:46)

WTD 8 miles
MTD 113.1 miles
YTD 528 miles

irfrm

6 MILES

Very lazy this morning trying to use the weather to put off my run, forced myself out and enjoyed wants I got going. Windy but stayed dry.
6 miles 47:47 (pace 7:58)

WTD 14 miles
MTD 119.1 miles
YTD 534 miles