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Its about Time
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Tuesday 26th Feb
Run 1
2.5 miles @ 8:12 pace
Just managed to get the dog out for a little run before it got dark. Was hoping to get 4 miles done, but got too dark and too dangerous to have her out. had a 30 min wait before heading out again.
Run 2
6.8 miles @ 7:36 pace - left the little one to Donore and set off around the Park with the headlamp. Found myself running the 1st mile from Donore Harriers down to Park Gate Street with a crowd from Donore.
Felt like an intruder so crossed the road
- it did get me thinking about joining a club, but my running times are a bit sporadic - a good few of them occur during work hours - and I dont think I could disicpline myself to set times.
The run felt good and strong - I wanted to run just above 'Easy' level but well below 'tempo' - maybe 'steady' or 'brisk' is a better term. - There must be an ISO standard for these terms??
Wed 27th
5.04 miles @ 8:13 pace - Lunchtime recovery run down the phoenix park. Beautiful day out there!
Dont think the dog understands the rules of the road yet along Military Road and the S Bends - she went on the road a bit - must get her to sit the theory test :0 (think she'd find it a bit woof....)
Theres a charity fun run in work on Thursday - so technically I'll be getting paid for running. For that 20 mins I'll be a professional runner :-)0 -
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RunningKing wrote: »Finished off strong, for a time on the Garmin of 18:18 and 4th place! (54 sec unofficial PB)
Delighted!
Great run RK, it has been coming. Your training has been solid. Now i have a target to hunt down!!
:P 0 -
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RunningKing wrote:For March I plan to just do 1 race - the MSB 5k in city center - but may also do a park run - possibly Marley.
When is this race? I might have to venture up to shift the titanic plates of power in the 5km down south! 0 -
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RunningKing wrote: »I know, but when little gits run 38mins for 10k in the middle of a HM - then it gets a bit more serious.........:D
Haha, sure run sub 38 in the K club afterwards then!! I have 18:18 written in permanent marker on the wall btw. You're going down!!
On a serious note, met belcarra's buddy yesterday. Finished 40 seconds ahead of me. Did he run 16:XX in your 5k thing last week? Bloody hell that was some run for a fun run!! Same with yourself!!0 -
Haha, sure run sub 38 in the K club afterwards then!! I have 18:18 written in permanent marker on the wall btw. You're going down!!
On a serious note, met belcarra's buddy yesterday. Finished 40 seconds ahead of me. Did he run 16:XX in your 5k thing last week? Bloody hell that was some run for a fun run!! Same with yourself!!
yep - and like you, only got serious about running recently. Lovely fella.
Very determined runner.0 -
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Tuesday 5th March
5.11 recovery run @ 8:11 pace.
Went out a bit late on Tuesday so couldn't bring the dog, also wanted to be home for the game on the telebox. Normally run around a park somewhere, but just ran around Carpenterstown & Blanch. Very uninspiring. Very smoggy. Legs felt a bit heavy during & afterwards - unlike Nani's leg, which must have felt quite light to reach the full backs chest area!!
20 mins stretching & core work.
Wed 6th March
12x400 session with 200 rec. (in the pi$$ings of rain)
Wanted 2 things from this session.
(1) To run all the reps in a controlled (but hard) way.
(2) To have the pace controlled that my last rep was my fastest.
To do the above I wanted my breathing and running form to be good - so focused a lot on that during the reps.
Delighted with the session - This is my 3rd 12x400 this year and each one shows a good progression from the other.
For the last session on 13th Feb, I had 11/12 reps under 6min pace. For this session I had 9/12 under 5:30 pace (slowest rep was at 5:40 pace - 85 secs (3rd rep)).
23 Jan: Ave time per rep: 92 secs
13 Feb: Ave time per rep: 84 secs
6 Mar: Ave time per rep: 80 secs
The last rep I completed nearly all out in 74 secs (4.56 pace) - all the other reps were controlled.
I walked 100m of all the recoveries and jogged 100m.
I also had about 3 'hands on knees looking at the ground with spit all over my face' moments
So very happy with the session - doing 400m intervals a couple of days after doing a 5x1m certainly makes the 400's feel easier.
really enjoying training at the moment.0 -
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RunningKing wrote: »Tuesday 5th March
5.11 recovery run @ 8:11 pace.
Went out a bit late on Tuesday so couldn't bring the dog, also wanted to be home for the game on the telebox. Normally run around a park somewhere, but just ran around Carpenterstown & Blanch. Very uninspiring. Very smoggy. Legs felt a bit heavy during & afterwards - unlike Nani's leg, which must have felt quite light to reach the full backs chest area!!
20 mins stretching & core work.
Wed 6th March
12x400 session with 200 rec. (in the pi$$ings of rain)
Wanted 2 things from this session.
(1) To run all the reps in a controlled (but hard) way.
(2) To have the pace controlled that my last rep was my fastest.
To do the above I wanted my breathing and running form to be good - so focused a lot on that during the reps.
Delighted with the session - This is my 3rd 12x400 this year and each one shows a good progression from the other.
For the last session on 13th Feb, I had 11/12 reps under 6min pace. For this session I had 9/12 under 5:30 pace (slowest rep was at 5:40 pace - 85 secs (3rd rep)).
23 Jan: Ave time per rep: 92 secs
13 Feb: Ave time per rep: 84 secs
6 Mar: Ave time per rep: 80 secs
The last rep I completed nearly all out in 74 secs (4.56 pace) - all the other reps were controlled.
I walked 100m of all the recoveries and jogged 100m.
I also had about 3 'hands on knees looking at the ground with spit all over my face' moments
So very happy with the session - doing 400m intervals a couple of days after doing a 5x1m certainly makes the 400's feel easier.
really enjoying training at the moment.
RK, thats a great post with some solid training going on...but the most important part of that post is the last line(IMHO):D0 -
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a Medium Long one this - not spoke to anyone in about an hour.............
Thursday 7th
3m recovery run to get the dog out. Nice little 6 laps around a small park right outside my house. nice but boring as be dammed.
Listened to a great podcast "Stuff you should know" - they have loads of different topics each week, some interesting, some not. Worth a listen if your Marathon Talk podcast hasn't downloaded yet.
Thursday PM - Brought the u13 girls training in the rain - soaked, but a good session
Thursday PPM- 5-Aside footie - good game. Scored loads Best part was the drink afterwards............
Friday 8th
5m recovery in Phoenix park with my running buddy - nothing spectacular except that she was able to keep up with me!! , 5m at 8:33 pace - needed a nice slow recovery run.
Sat 9th
11m run - longest run I've had since God was a boy. Didn't bring the dog today - she was going out later with OH.
Wanted to work on endurance as I've not had many 10+ miles in the past few months - so went the 1st 5 fairly easy (7.58 pace) in 39:50 mins. Picked it up in the 2nd 5 with an ave 7:20 pace (36:37 mins) including 1m at 10k pace at the end. Well thats what the plan said - in fairness it was a half mile at 6:40 pace and another half mile at about 7:00 pace - although it was up the upper glen road.
For this run, I done 2 loops that made sure I got two shots at Military road hill, uppr glen road and the Furry glen.
Last years GIR really hit me hard - I hadn't planned on going down the Furry Glen (knowing the hill on the other side and the other hill toward the finish) so last year I stopped on the downhill. Dont know why - just got me - so I have this mental thing regarding that part of the GIR course. As a result I'm doing a lot of runs recently around that part. And its not even my 'A' race - the K-Club is!!
anyway - the pace going up the Furry Glen and then up to the proposed GIR finish line done me good.
Delighted with the run today - makes me wish I was doing a spring marathon, even though it was only 11 miles, it reminded me of my Marathon training for DCM '12 - I loved it!
The short stuff will help me, no doubt, as my speed has improved - but still, I'm looking fwd to the next few weeks training at my 10k plan then onto the half M plan come mid April.
My Mizuno's have passed the 500 mile mark - I wear them occasionaly, but not all the time, but now have noticed a tighness in my back muscles - doesn't hurt me or impinge in any way - but its there. Dont know if its from the old mizunos or the mixture of the 8mm New Balance with the higher cushioned heel of the Nike LunarEclipse?????
In other news......................... My KClub 10k prep is now in turmoil. I need to catch a flight right after GIR and go to Europe until the following Friday - getting back home Friday night. KClub race is sat morning. Need to plan for that now!!
Plan for next week:
Monday 40m tempo (6:40 pace).
Tuesday: 7m Easy (7:40-8:00)
Wed: Sports Massage with Castleknocks finest.
Thurs: 5m easy with strides (maybe some 200's??)
Fri: 4m easy with strides.
Sat: MSB 5km race in Dub City Center
Sun 17th: Recovery with the Arthurs help.
Mon 18th: Recovery from the recovery.
........................and relax.0
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