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27 Aug.
5x5mins off 2.30
Decided to use our old park run route as it's roughly 2mile in circumference .. aim was 6.15-20 pace.1.5m warm up then Managed to run 6.14/6.08/6.13/6.16/6.15.. 1 mile c.d
Total 7.4m@7.52avg
28 Aug.
10m@8.20
29 Aug
Met up with a pal to do a track tempo of 6miles..5k warm up then target was 6.45-50 pace. He bailed after 10 laps with a niggling hip, GPS is always way off up at the track, it gave me roughly 6.20avg which would be a 10k pb pace.. anyway 24laps were tough and mind numbing whatever the pace was, I much prefer to do this session on the road.
Session plus w.up and c.d got me 11.6m @7.16avg
31 Aug
Myself and a few of our crew headed out to duleek to tackle some rolling hills on a 20miler..
Achilles was sore at the beginning and my quads were burning after 4 miles,miles 5-12 were a grind as we headed out past bellewestown and onto more country roads.looped back on ourselves and I felt a lot more comfortable over miles 13-20. Enjoyed the hills tough mental and physical challenge.
30.1m@8m.m avg
1 Sept.
Quads were still a little tender as I rambled around Abbottstown on the x.c track
6miles@8.47
55miles for the week
200month for the month0 -
Sept 3rd
5x1mile off 90 sec. Target <6.30
Reps 6.26/6.28/6.28/6.28/6.26
7.8m@7.35
Sept 4th
easy run
10.1m @8.18 avg
Sept 5th
M.p tempo
Met a few from the club to do an early m.p tempo covered 8 miles @7.10-15 pace..felt pretty comfortable
3k warm up and 2k c.d
Total 11.11m@7.32avg
Sept 7th
16.1miles@7.53
Sept 8th
Recovery 5.4m@8.30s0 -
Race week:
Sept 10th
3x1 mile off 90
Ended up hammering these miles too fast..
6.15/6.12/6.04 initial target was 6.25-30 pace.. took full rest for the 90 seconds as opposed a jog.
6.8miles@7.37
Sept 11th
8.3miles @8.13
Sept 14th
Ratoath half.
Initially my A race for the year but being honest I felt I'd taken my eye off the ball with the marathon looming and priorities began to shift.
Anyhow I arrived up in good time with all Intentions of still having a go at cracking 1.30. At the start pen I was just off the 1.30 pacers, plan was to keep with them for as long as possible. Bit of a frantic start and once on the fairyhouse rd things opened up slightly. A good crowd were with the pacers so after about 1 mile I moved ahead to avoid getting tripped.after about 4 miles one of the pacers past me with a few people in tow,I felt comfortable so moved with them. we stayed this way up until about 6miles when we dropped 1 or 2, now there was only 4 in the first pace group and 1 was a clubmates, few words were spoken as effort levels began to rise. we moved through 7miles and all miles were under 6.53. aspirations of a 1.29 something began to rise, just as my hopes did so did the effort. Miles 8-10 were a grind, it was sink or swim time and I was frantically treading water, 6.53/6.55/6.51 for the section. We turned back onto the fairyhouse rd which has a few bumps/drags I was tailing out the back of the group and the pacer was ushering me up towards him almost like a yo-yo effect, he was earning his crust here.I was grunting and barking back as much as I could.6.57 . we turned back into the race course.. my head was on the floor as we made the climb on the out section of the course,by now it was just the pacer and me, clubmate had pushed on at 10miles and we had lost 1.. he encouraged me to Catch my breath on the downslope and try open up if possible, it was into a nice headwind, there was to be no opening up, I felt flat, void of energy but still managed to claw a few seconds under my target. 6.48 as we entered the last mile. . around the top bend and into the last km with the wind on my back .I'm still clinging onto the pacer I even ask have we much time to spare, he tells me nothing that you have to catch a few people up in front, I muster a canter but still don't get there, the pacer encourages me so I try again, I'm in the group as we enter the home straight, clock says 1.29.51 so I make a final dash to cross in 1.29.58
Official time 1.29.49
Happy out, almost!! Turns out there was a prize for 100th place which I missed out by 1 second!
Sept 15
5 miles@8.350 -
Nice one G.0
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Sept 17th
Decided not to do a session and opted for some easy miles.
Didn't feel great, signs of a head cold/sore throat.
5m@7.56avg
Sept 18th
Off out on my m.l.r, felt pretty sh!t tbh, contemplated knocking the session after 3-4miles but persevered knowing that once I got to 5miles it was quicker to keep going than turn back..
9.6miles@8.03
Sept 19th
Took it off as I wasn't great.
Selt 20th
Off out for some easy miles to see how I felt knowing I had an entry for the Dublin half. I was running 7.30s effortlessly with a few strides thrown In at the end of the first 4 miles, so .9m easy with .1 strides. Eased off over the last few kms.
6.5m@7.44avg.
Sept 21th
Dublin half
I picked up a late entry Into the Dublin half. Plan was to run it as part of my long run. Met up with a pal and we did 7.5miles before meeting up with the rest of our group.i felt good over the early miles so I decided I'd try run some mp miles during the half as this is what the rest of the group were doing. First 3 miles went ok but once we turned up towards the zoo the effort spiked .. I was hanging onto the coattails of my group heading up the north rd.. one of the lads could see I was struggling, I told him I was going to knock it but he encouraged me to keep pace. I set the 8mile marker as a target. I kept tailing off before rejoining the crew.i tailed off again heading up whites rd, hit my 8mile target decided to hang-in on the downhill. got to the 9mile marker and pulled in, effort was too much for the pace, grabbed some water and lucozade then trotted on round to the 10mile marker where I walked off..started to take the bib off when it dawned on me that i never before Dnf'd. Told myself to stop feeling sorry for myself and shuffle on regardless.i managed to make it around to st.marys before walking then jog-walked to the finish,walking twice more.
Chip time 1.39.09
20.5m for the day /9@mp
Sept 22nd
5mile recovery loop ,
felt good /certainly didn't feel ,like I ran 20 the day before. So I decided to keep going. at the start of the 2nd loop the heavens opened. Turning back did cross my mind but if I cant run in Satudays heat I better learn to run in sundays rain. I picked up the pace slightly for the remainder of the run. Got soaked.
10.5m@8.20
All in all a week of bad decisions.
I probably should of knocked wednesdays
Fridays run was way too fast,should of been 8.30s plus strides not 7.30s
Stick to the plan and ignore what others are doing..
As I type this for the 2nd time I'm bunged up again ! First version disappeared!0 -
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Sept 24th
Solo session.. 3x2miles off 2min jog
The head was still a bit stuffy but I said I'd dive in and adjust the paces accordingly.The first rep I spluttered along but felt ok, was pleasantly surprised to see I averaged 6.35 for the 2 miles..2nd rep average was 6.40 and final set was also 6.40.. worked hard but controlled over the final set. 1mile c.d to round out
9miles@7.13avg
Sept 25th
M.l.r
I've been wearing the chest strap a lot lately so just ensured I kept the pace sensible,averaged 131
11.2 miles @8.18
Sept 26th
Arrived at the club to do a m.p tempo with one of the lads..1mile w.up then 9@m.p 1 c.d..
Felt really good on the m.p miles averaged roughly 7.11 with the 8th mile a little slower as my pal was struggling..picked it up to 7.06 over the last mile, definately finished knowing I had plenty more to offer, hopefully another 17 miles more!!
Sept 28th
Met with some of the crew and 5 of us headed out into the Meath countryside..very quiet country roads, nice for a change and certainly hadn't a clue were I was going...took hi5 gels @10&15 miles..felt ok..finished off with the last mile back on the track.
22miles @7.48 pace
Sept 29th
Short recovery run
4.2m@8.48avg
58miles for the week
203 for the month0 -
Oct 1st
This was just 1 of those runs that I didn't want to do..it was cold,wet n windy,I felt flat n tired plus i was short on time...Sure that's expected during marathon training especially towards the end of the training block.. session was meant to be 3x2miles but instead i done 2mile@6.48 avg - 2min jog then - 3mile@6.42 avg.. 2k warm up and 1k c,d
7m@7.17avg
Oct 2nd
Relatively easy run
11.3miles@8.18
Oct 3rd
Went out at lunchtime hoping to avoid storm Lorenzo, it was quite blustery in places but taught it would only get worse later on...turns out I was wrong as the evening was a lot calmer.. m.p run; cruised through the first 3miles albeit too quickly @7min pace,turned into a head wind and that soon slowed me down..by mile 5 my legs were very heavy and by mile 7
I was screaming for the session to be over..I still managed to hold pace of 9 miles @ <7.15 for the m.p section..no c.d
10m@7.12avg
Oct 5th
23miles@7.51
Took in most of the dcm route..taking gels at 12&17.. not sure I could stomach more than 3 of the hi5 gels..
Oct 6th
5miles recovery@8.38avg
Happy to see the back of another heavy week of 50+miles
Sept I managed 203miles0 -
Oct 8th
Finally found Lorenzo!! He may have been a few days late but a gale was blowing as I made an attempt at 3x2miles.. 6.45 avg for the first 2miles followed by 2min recovery jog .. 6.50 avg for the next 2miles and this time took 2.5mins jog, the wind certainly took it out of me and finally 6.53 avg for the last section, slower than the previous time I did this workout but the conditions certainly didn't help matters
9miles@7.30avg
Oct9th
Recovery/easy run
7.5miles@8.35 avg
Oct 10th
Took it off as I felt wrecked and plan was to include m.p miles in weekend long run...
Oct 11th
6.3miles easy with some strides added at the end of every mile..
6.3m@7.45
Oct 12th
Long run.
Headed out to Duleek to take some rolling hills.. 4miles easy then 10@m.p, felt quite stiff and not very comfortable at the start but found a nice rythym on the m.p miles..averaged 7.11 for the m.p section opted against a gel as my stomach couldn't be trusted, 3miles steady@7.40 to round out the session.
17.4miles@7.27avg0 -
Oct 14th
Usual Monday blues but this time felt way worse than before..body was aching so finally bit the bullet and off to the doctors, diagnosis viral Infection.. told to rest up and had my first sick day in about 15years..
Oct 15th
Felt a little better so I said I'd try a small run since the kids were taken of..small loop around the estate and pulled the plug once it started to rain..
4miles@8.10
Oct 16th
Paronia and taper madness had well n truly set in..watching people nail sessions on Strava didn't help.. 5miles with 100mtr strides at end of every mile then 1 mile fast downhill to finish off..
6.5m@7.27
Oct 18th
Last big session
1mile warm up then 1@tempo followed by 8@m.p.. session felt tougher than it should, the first m.p mile had a nice .5m climb were holding pace was a challenge, (7.10)got the legs burning, settled down soon after and all remaining miles came in between 7.11-7.14.. 1 mile easy
11@7.16avg
Oct 19/20
Friday's session took it out of me, felt ok during the run but after felt jaded, decided to skip my final long run and that dose I've been carrying has now gone down into the chest..the log is like a sob story lately but hopefully it has a happy ending.
Oh and like the wife has told me numerous times since monday: rest means rest / not run !!0 -
Tuesday 22nd
I hadn't been the doctors In 15years and now I'm back again for the 2nd time in 8days. Diagnosed with a chest infection and put on a course of antibiotics.
Sat
I still harboured am ambitions of racing dcm, having collected my number on the Friday. I was midway through the course of tablets and had noticed a considerable improvement.i laced up and went for my first run in about 10 days, a 2mile stint around the block, 1 easy and 1 at pmp. Lungs and breathing felt fine and the legs were no doubt fresh.
8.00/7.20 for the 2 miles..
Sunday 27: Dcm 2019
First day drug free in about 10-12 days and I must admit I felt good. I was no longer bunged up, chest felt clear too. Maybe things were going to work out in the end. Got collected and headed into town for 7.45'ish..up to the bag drop and then on up to the start.small warm up then on up into wave 1.
I still wasn't sure how the body would hold up.
Initially my plan A was to go sub 3.10, I lowered the flag slightly to 3.15 and said id re-evaluated as the race unfolded.. I was running with 1 of the lads from the club and the plan was 7.25 pace.
First 2 miles were pretty uneventful and the congestion helped us from getting carried away, by mile 3 I was beginning to work and certainly felt the pinch going up manor st and aughrim st, sky blue gave us a shout @the zoo but by the time we reached Aras I knew it was going to be a slog..I flicked across to check the h.r and I could see I was already in the 170s.. During the rock n roll I struggled early on but then grew into the race, maybe today would be the same.. I popped a zero tab at the water station and found the climb out of c.knock not too bad. I'm working pretty hard but the happy face mask is on as I know the wife and kids are around somewhere,thankfully I see them just after myos.. the next 3 miles are a welcome restbite, i pop a gel on the downhill segment..we're ahead of schedule averaging 3.13 pace but the h.r is still in the high 160s. I feel strong going up Laurences rd, my pal drops off,i slow slightly and he soon catches up..once onto the crumlin rd we pass the halfway point in 1.36.30.I'm working extremely hard to maintain pace.. before we vere left I tell my pal to go on without me.. I'm beginning to fade , and fade quickly,the lungs and chest feel fine but the legs feel drained.. the 7.20s drift to 7.50 before I stumble upon 8.10.. 14miles in and my goose is cooked..I stop and take another gel and some water before trying to get going again.. Deep down I know the inevitable and call it a day at the K.C.R.. and my first ever D.N.F.. Here I bump into one of the kindest stewards ever, call the wife to come and get me before making my way back to the baggage drop..
Was i silly to run/race? Possibly, I was always going to try regardless and I suppose the inevitable happened in the end..0 -
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Horrible luck G but was worth a go as long as you had your sensible hat on to pull the plug when needed. You deserved better luck with all the training all summer0
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very bad luck with that - Marathons are horrible as you've all your eggs in 1 basket.
Go again.0 -
Unlucky G, hard to take getting sick the week of a marathon, and then having to pull the plug during. From your Strava, it seems you stopped very close to where I called it a day two years ago (again, having been ill in the lead up)
Stay healthy and injury free, and a big marathon PB is on the cards next time out.0 -
Wed 30th Oct
The body took a a bit of a beating in the bit of dcm I ran.. I was quite sore the following day but the pains had eased greatly by the wed.put on the chest strap to ensure I kept the h.r down and ran quite easy.
8 miles@8.22avg hr 136avg
Fri 1st nov
Repeat of wednesdays session only a fraction quicker, didn't feel comfortable at all.
8miles@8.17 hr 140avg
Sat. 2nd Nov
Jogged the 2miles up to parkrun. Met up with some of our group and went around d in 23.16
It was a push at times but the company helped distract from the effort!!
2mile jog home for 7miles total @ 7.47
Sun 3rd
Needed some headspace so repeated weds run in reverse. It was lashing rain so I got pretty soaked, rarely looked at the watch but knew I was moving quicker than wed & fri, decided up push the last mile which was uphill, effort was equivalent to last mile in a 5/10k, it was a 6.40 mile and it had me bunched!!!
8mile @7.32avg
Since dcm debacle I've contemplated doing San seb the end of the month to clonakility the first sat in dec..I felt I was on the cusp of a good run however it wasn't to be and I've opted against a winter marathon in favour of a spring one..more than likely Rotterdam if not Hamburg.. the plan now will be to keep the mileage up with a sprinkle of speed work b4 going back Into a spring block early Jan.0 -
5th Nov
8 easy enough miles followed by 6xhill sprints and 100m strides..
9m@8.25avg
6th Nov
5mile recovery @8.49avg
8th Nov
5x1k with 2min rec jog..
3.45/4.01/3.57/3.56/3.46 for 1ks was hoping for better consistency..
9th Nov
Met with a pal to get some easy early miles in before park run.. felt ok starting off but pretty soon 8.15 min/miles became an effort.. contemplated knocking the run on the head but persevered..ran around park run In 25 mins taking it easy and a further 2 miles easy home
12miles total@8.14
12Nov
2.5miles easy followed by 2 sets of 5 x 200m on/200 jog
Felt much better doing this run although the wind made it a struggle at times.. 1mile easy home
Reps between 35-41
6.1miles@7.50avg0 -
14 Nov
Back to the club for the first time in a few weeks session was 1-4/4-1min intervals with equal recovery..it wasn't the worst session to come back too.. kept the intervals at 6min mile pace apart from the last rep where I tried to keep up with the faster lads..enjoyed the session
6.5m total
15nov
6.3mile recovery@8.42avg
16/Nov
17.2miles@7.48
Took in a park run towards the end, running progression 7.30/7.20/7.14 was a bit of a push in terms of effort but a step forward in terms of how I felt.
17 Nov
5.1mile recovery run with 5 hills and strides added to the mix
8.55avg
19nov
Back to the club for their winter 2mile leg.. . never took park before so was unsure as to what to expect.. was giving a timeslot and after a short warm up it was my turn to go.. the lad I started with took off like a hare so I let him go on..found myself running solo for most of it, was pretty consistent over the first 4 laps of hitting 1.30/2 per 400mts..idled a bit over laps5/6 until I got some company as the faster people caught up with me..was able to kick on over closing lap for a 12.20 finish I think..not overly disappointed with the time as I think there's plenty of scope for improvement..
5mile total
20nov
9.5mile general aerobic run, felt good but h.r reading had me dead at one point and over reaching for the other 6miles!!
9.5m@8min/mile avg0 -
21st Nov
5.2miles easy@8.24avg
22 Nov
Down to the Phoenix park to do 4x5mins w. 2.30 jog then 2x4min with 2min jog..
Quite enjoyable session as I haven't done a session as such in the park in a while plus I had company.. found the 3rd 5min interval tough but otherwise was pleased with effort..had planned on r7nning at 6.30 pace but ended up below 6.20 pace..
8mile@7.29avg
23 Nov
Yesterdays run was so enjoyable I was back to the park for a long run.. 14miles@7.51avg
27th nov
12x400mts off 1min..Barr the 1st rep @1.14 i kept all reps between 1.24-28..
28th Nov
7miles@8min/mile
29th Nov
4mile tempo@6.40 pace..
3mile w.up/2c.d
9@7.22avg
Dec 1st
6.5mile recovery @8.50s0 -
Dec 4th
Down to the Phoenix park to do some intervals: 12x400mts with 1min rec.Had company for this and managed to keep all reps below 85 secs which I was delighted with.
8m total @7.53
Dec 5th: Easy run 6.3m@8.17avg
Dec 7th: 4.3m@8.0 avg
Dec 10th: 7.2m@7.55avg soaked on this
Dec 11th: back to the p.park this time 7x800s off 90. It was a brutal blustry day..Started off at the zoo heading to c.knock gate before returning the same way. Reps were 3.15/3.11/3.05 /2.58/2.57/2.57/2.51.
Total 6.5m
Dec 12th: back to the club for the first time in a few weeks.went out on the road to warm up and never returned, just ambled around having the chats
7.3m@8.28avg
Dec 13th: tempo run 2.5mile tempo@6.45avg/3min jog/2.5m [email]tempo@6.39avg..tough[/email] at times depending on the way the wind blew.feel like I need more of these runs under the belt.
Dec 15th: 11miles@7.47, finished off with the last 2k@m.p
Dec 18th: 3x1mile off 3min then Into 3x.5m off 90..
1 mile reps were 6.16/6.16/6.28
.5m reps=3.03/3.04/3.07
6.8m total
I'm seriously struggling for motivation lately. I've entered the Robbie and Rita 5k In navan on the 27th,hopefully it inspires me to get out and run until then. Come 7th Jan I'll be into a new marathon block having signed up for Rotterdam marathon on April 5th.0 -
20th Dec
13.1m @7.48,
Nice run down the canal veering off @phibsborough heading down glasnevin before going through finglas back to blanch.., a run of 2 halves..downhill and uphill!! Uphill had the heading too
21st Dec
3m easy run to park run, park run @ tempo/3-5min easy then 2mile tempo
9m total
Dec 22
10k recovery @8.38avg
Dec 24th
7.4m easy with 4 sets of strides @8.23avg
Dec 25th
4.35m@8.10
Dec 27th
Robbie and Rita 5k..
Wasn't too sure what to expect bar blowing off a few cobwebs..a few pals ran this also who would be slightly faster than myself, they were aiming for sub 19 and I was planning to stay as close as possible to them, that lasted all of 1km before they started pulling away, I went out pretty fast, 3.40/3.50/3.57/3.51/3.55.....10secs 19.15 finishing time.. managed to reel my pals In and finish ahead of both of them. Just shy of a p.b.. pretty pleased with the time considering time of year.
6m total for the day
28th
7.3m@8.30avg
Dec 29th
Madness I know but after going close I had ambitions of going sub 19 so I entered the clonliffe Xmas cracker.i did both races last year but had an extra day to recover..I planned on not going out as fast as r&r but to not settle in behind people and try push the pace were possible..splits were 3.45/3.53/3.56/3.56/3.37..again 1 of the usually faster lads ran with me but I pulled away from him over the 2nd km, tried to keep pushing but the legs had lost a little zip, disappointed with the time of km 4, Its a slight downhill but there was a bit of a head wind..pushed hard once we re-entered the stadium and managed to finish strong in a replica time of 19.15..
So 2 5ks in 3 days and both with the same result.
6.5m total
Dec 31st
6.7m@8.27avg.
Yearly total
1910 miles
A few pbs achieved
5k 19.44 to 19.07
5m: 33.07 to 31:50
10k: 40.58 to 40:20
half 1:31:30 to 1:29:500 -
Jan 1st
I took in the d.15 park run double, heading to hartstown to run parkrun in 23.20 before doing 10k easy then up to porterstown to run 21.57, 5k jog home got me
15.25@7.50 avg pace
Jan 2nd
Recovery run with 5 sets of 100mt strides
6m@8.44
Jan 3rd
2k warm up them a 5mile tempo,possibly one of my best tempos ever, zipped along and was conscious not to push the pace too much., felt quite controlled...pace for the tempo avg 6.42 with avg h.r @162..
7.3m@7.20avg
Jan4th
6.5m@7.57
Again felt easier than it should have...only for I had to be home for a certain time I would of added more miles
Jan 5th
13.2 miles around the Phoenix park with some of our crew.. pace was leisurely
13.2miles@ 8.18 avg w. Avg h.r 135
55miles for the week which is not a bad start to my marathon training block. I'd be delighted if I could maintain this milage. If added some h.r readings as I've been wearing my h.r strap on every run. I'm going for vo2 and lactate testing in a few weeks but for now I'm working off max h.r from a recent 5k which was 182 and resting h.r 44.. be interesting to see how my calculations measure up to the test results0 -
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7th Jan
8miles w. 10x20sec strides
8th Jan
5.5mile tempo in the phoenix.park..felt good and avg. 6.44 for the 5.5miles..again mail g sure not to race the pace!!!
9 miles total@7.24avg
9th Jan
Easy recovery run, met 1 of the lads and bumped in g.fleece as we ambled around porterstown/blanch
7.15m@8.38
10th Jan
6.2m@8.08
11th Jan
15min distance trial..was on my own at the track, covered 3900mts which is just shy of my 5k pb pace..slight.y disappointed, the weather was crap n didn't help with motivation...
6.5m for the day
12th Jan
Met up with some of the crew for a long run, headed to the park again but parted ways once at whites gate as I was doing 8@ m.p(7.15)..I used the o.s/Furze triangle coupled with the North rd and centerfield ave loop.. 2 laps was almost 8 mile, found heading up chesterfield quite challenging and was really working to hold pace over the last half mile..,albeit the legs were heavy from previous days d.t.. rejoined the crew at whites gate for some slower but certainly not easier miles home.
16.3m @7.34
14/1
I was late getting to the club so only got in 800mt of a warm up before joining the group, 10x400mts with 200 active recovery.. all reps between 83-85sec..tried to keep pace with the faster group, hanging out the back of the pack but always felt in control whilst working!
6.2m total0 -
15 Jan
10mile easy enough @8.25avg..
16 Jan
Easier miles 4.3@8.54avg
17 th Jan
Went for lactate testing, covered almost 5m in total time I was on treadmill..later that evening my calf locked up while in work..
18th Jan
Calf still pretty tight so booked a physio session, I still got 7 miles in b4hand so obviously noting major...
19th
Again calf is sore starting out but loosens out after a mile or 2,i could feel I was aggravating it on downhills in particular..
18.2miles@7,54avg0 -
21 Jan
10x400 w.45 sec rest..aim was consistency and target was 83 seconds..first 3 were hit n miss 79/85/80 before I found consistency hitting the remainder in 82/83..tough session
8.65miles for the session
22 Jan
10.10miles Easy aerobic run@8.16 avg
23 Jan
3x1mile off 1min..target 6.07..used a local .5mile loop from park run
1st mile went well 6.07, barely recovered before it was time to restart.
2nd mile had to really work going up the 2nd drag a d finished in 6.07
3rd mile was a slog, legs filled with lactate and were really heavy, was well off target before picking it up over the closing stages 6.12
6.6miles
24 jan
4.6 miles recovery@8.37
25 jan
More recovery Inc. Park run
6m@9.13avg
26 jan
Mammoth marathon pace session.16miles ...
This session had hung over me all week as I wanted to see where Im at before I decide on a goal for Rotterdam..used a local loop to monitor progress or in case I blew up..I found 8@7.15 difficult 2 weeks ago..set out at <7.05 for first 6.5miles before upping it to <6.55 for 6.5miles and finishing off 3miles<6.50..quads were hurting over the closing 3miles although h.r remained steady.. 1:51 for m.p section which is 6.57 avg..I'll do a similar session in 2 weeks before I decide on a final target time.
19.4miles total @7.08avg0 -
super session - was that a straight 16 miles or did you break it up??
Well done on the 3x1m - the 1min recovery is horrible!!0 -
AuldManKing wrote: »super session - was that a straight 16 miles or did you break it up??
Well done on the 3x1m - the 1min recovery is horrible!!
Straight through..2k w.p/16m.p progression/3k c.d
The 3x1 mile was a tougher session for me!0 -
that's a super 16 so.
You need to be thinking about 6.50's for Rotterdam after that.0 -
AuldManKing wrote: »that's a super 16 so.
You need to be thinking about 6.50's for Rotterdam after that.
I need to convince myself first..initially aim was .10,currently toying with 3.05-8 but we're still 10 weeks out so who knows just once I remain injury free!!
Congrats on a super performance yesterday!0 -
28th Jan
5x500mts target was 98secs..2.5mins rest.
Did the session indoors up in abbotstown at lunchtime track was quiet and once I fou d my ,markings I was good to go.
Reps were 98/100/98/99/100
Found the session tough and felt every step of the extra 100mts compared to the 400s the previous week,needed the 2.5mins recovery time too.. Wasn't a fan of the sharp/elevated bends in the center.
6.25miles for session
29th
10miles easy@8.21avg
31 Jan
5.5miles easy@8.32avg
233 miles for Jan, my most ever in a month.
1st feb
4.35 easy with some strides @8.23
2feb
Trim 10mile
1st race of the year and having blown up in this race last year I set myself the lofty ambitions of running 66:30 and a 2min pb. I was cautious but felt comfortable running the 1st 4 miles in 6.36/6.35/6.37/6.33, this slowed slightly as we turned left at dunderry and into a stiff headwind,I tried to shelter behind a few lads but the pace slowed to 6.50.. upon realising this I took over and was the front runner of the 66 bus..this remained the order for the next few miles running 6.36/6.35/6.38, the group In front were just out of reach until a lad from trim joined me and we upped the pace to 6.30 over the remaining rolling hills,and closing the gap on the runners ahead.. from here I caught sight of a Ratoath runner who I know and decided to chase them down over the closing mile. Caught up with them within a half mile and tried to push on over the final .25m but the brutal headwind as we entered the ind. estate put paid to any explosive finish. Finished in 66:00 flat, chuffed but realising there is plenty more to offer, not at any stage over 9.75miles was I digging in or hanging on, always felt comfortable and in control. I even tried to strike up conversation with clubmates over 5-6 miles only to be told to stop talking!!0 -
Great running in Trim on Sunday, although you seem to be describing a different race to the one I took part in A nice confidence booster as you go into a heavy enough few weeks I'd say. Are you racing a half?0
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Great running in Trim on Sunday, although you seem to be describing a different race to the one I took part in A nice confidence booster as you go into a heavy enough few weeks I'd say. Are you racing a half?
Sure j, you were that far ahead of me it could have snowed and you wouldn't of known!!
Fairly motoring yourself and congrats on breaking the hour mark.
Hope to do bohermeen early March.. what's next for yourself0 -
4th Feb
A.m ...6miles easy with 4x1min max effort..
P.m.. 4.25 miles easy@8:47avg
5th Feb
10.6m @8.11, usual wed loop and h.r stayed lower as speed increased slightly.. h.r 127avg
6th Feb
A.m.. 3.65miles @8.13
P.m 4k time trial @14:50 Decided to latch onto 1 of the faster lads at the club and hold on for as long as possible, suprised myself and even managed to kick on over the final 400, in saying that the faster lad was doing a 30min tempo so no medals were awarded..
9.4m total
8th Feb
4.25m with 5 sets 20sec strides, the beginning of storm ciara!
9th Feb
Storm Ciara
Plan was to do an 18m m.p progression 6@7.05/6@6.55/6<6:50
Then plan was pretty much thrown out the window from the off..initially got up early to go..seen the gale blowing outside so went back to bed for an hour..motivation was low so I managed to talk sheep1978 into joining me..when we did go,we did 2k warm up then managed to hit the first 5 @7.05until we were pretty much stopped in our tracks, despite trying to run close to 7m.m the watch said 7.30 due to fierce headwind, this lasted 2.5miles b4 we got some restbite, by then then wind was on our back, and the quads began to burn due to the constant braking/slowing action..shortly after 10 mile we gave up on m.p effort and kept it respectable for the remainder.. it was a day for guts over pace!! We seen out the session of 20miles@7.30avg pace
P.m 3.2m@9.11avg0 -
quick feet wrote: »4th Feb
9th Feb
Storm Ciara
Plan was to do an 18m m.p progression 6@7.05/6@6.55/6<6:50
...
P.m 3.2m@9.11avg
What was the idea behind going out again that evening??0 -
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Feb 11
With a gale still blowing,I decided to do the session up in abbotstown, session was 10x200 w. 30sec rest, fitted in nice on the 200m track. Took a detour on the way up to act as a warm up.initially was meant to do the reps in 40sec but after doing the first 2 In 35 and 38, I decided to stick with that pace if possible..even did an extra rep as I miscalculated. Averaged 36.5 for the 11 reps and found the workout not too difficult..finished out with 2x400s @79/75 respectively.
Feb 12th
11m@8.14 avg keeping h.r <130
Feb 13th
10x1 min hills w.90 sec recovery
On paper it doesn't look too difficult when compared to other sessions, however in practice it was very tough.
I overcooked the 1st rep by going too fast and began to slow by 40 secs, readjusted the pace thereafter, worked out roughly what distance I was covering over the next 2 reps and managed to keep the remaining reps consistent, covering .18m @5.40pace over the minute.. finished off with a 2min hill covering .35m@6.10, pretty jelly legged by the end
9.25m for the session
Feb 14th
4.75m@8.25avg.
Feb 15th
Another storm to battle,long run with 8m@154 h.r, I've noticed on previous sessions this roughly equates to 7.m.m or thereabouts. Was running with a clubmate. We did 4mile easy then off we set on our session, sections were quite tough into the wind managed to complete the workout avg. Just below 7m.m and avg h.r 156, rounded out the session to
17mile@7.27avg
Feb 16th
My 1st really long slow run.. aim/plan was to keep h.r <125
Paces ranged from 8.20-.55.. Took in the canal and Phoenix park-back to blanch thereafter.
16.5miles@124avg.. not very enjoyable as I was constantly watching watch, even cracked my shoulder off a pole from not looking were I was going, :rolleyes::rolleyes:
Skipped my later session as my ankle was sore.. happened last summer as my mileage increased, was told it was tendinitis then, so I'll get it checked out0 -
Feb 18th
3m warm up then 6x800mts w.1min recovery/rest..struggled through the session, falling just outside the target time of 2.50 ..
Reps were 2.51/2.51/2.51/2.50/2.53/2.54..there was a gale blowing so it made pacing quite difficult..legs felt like lead over the final 2 reps..
1k c.d as the heavens opened..
6.7m for session
Back out later that evening for 3m@7.50pace.. wasn't planned but took the opportunity when it arised..
Feb 19th
Was meant to do 90mins aerobic but I felt wiped/shattered and all conjested so took the day off..it was my first missed session in over 2months.
Feb20th
Not much better so took another day off.
Feb 21st
I was off work minding the crew who were on mid-term break..dropped the kids to the mother while I got an easy 5miles in @8.16avg.. kept the h.r low@126.. still not 100% but much better.
Got out again later that evening , the wife didn't know I had run earlier!!:)
5.25miles@8.06
Feb 22nd
17.6m@8.07avg avg h.r 134..
Again kept an eye on the h.r, pace ranged from 7.55-8.25,depending on the way the wind blew..a very uneventful, horrible run were I wanted to bail many times, feeling sorry for myself!!
Feb 23
Some easy miles 6.2m@8.26avg0 -
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Feb 25
Short speed session done in the indoor areana:
2.5m warm up then 6x200m off 3min, 1x400, aim was to keep the deviation as low as possible..200s were 32/30/31/30/30/31..all within 1.5 seconds of one another..400 was 75sec.. 2k cooldown
Feb 26
11 miles aerobic@ h.r 129.. avg 8.17 pace
Feb 27th
6x1k target was 3.43 pace, off 1 min.. fell just outside the target time every time. Did the workout on the 1k loop over by n.a.c, final 500m into a stiff breeze and slightly uphill killed any momentum..all reps were within 1.5secs of each other..
3.44/3.46/3.46/3.46/3.46/3.45..
I didn't fancy the session before as I felt tired, was hungry too but was very happy with how it panned out.
2k c.d
8.5m for session
Got out again that evening for 3.55m@9.14avg
Feb 29th
Long m.p session
Did this with sheep and another lad from the club..we use a 6.5m loop and try increase pace slightly each lap.we were battling storm Jorge at times which made pacing difficult over miles
4&5/10&11/17&18
First lap we ran<7.10 in 46.24
2nd lap we ran<7.00 in 45.54
3rd lap we tried run<6.55 in 46.14
The wind picked up considerable over the 3rd lap, plus I slowed down while other lads grabbed a drink hence slower time. I completed the run without water or gels for
19.7m@7.01 pace.
2k c.d for 23miles for session
Another 3.4m @8.47 that evening for 26.5miles for the day without feeling crippled!!!!
March 1st
6.7m@8.32 keeping h.r@120 or less
Biggest monthly mileage ever 245miles0 -
Another solid week and a great session there - that's some run.0
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March 3rd
Session was 400/800/300 x3
I was short on time so after getting a warm up done I barely had time to fit 2 sets in
Set 1 set 2
400 75 73
800 2.52 2.52
300 52 52
Legs were screaming at me during the 800s,I'm sure there was some fatigue still lingering from weekends long run.cooldown was a jog to the car!
March 4th
Usual wed. medium long run
11miles@8.17 avg h.r 128
March 6th
5.7miles with 2 times 3mins@6.40 pace.. 2min recovery inbetween.
7.52avg
March 7th
Park run in 24.40
1 mile easy b4 and after..
5.2 total@8.30
March 8th
Bohermeen half
Was hoping to continue on from Trim10 and land somewhere between 1.26.30-1.27.30..
I planned on starting outside target pace so I positioned myself close to the 1.30 pacer,once the race started I was happy sitting behind the 1.30 balloon for the first 2k before moving slightly ahead. Once I moved ahead I joined the back of a smaller pack who were moving quite well..2 clubmates, a few Carrick lads and 3 lads from st.cocoas, amongst others..1st time on the motorway I was well sheltered.. went through the first 4 miles in 6.44/6.41/6.37/6.35..I think around the 6th mile we hit the headwind again on a country road but I came through unscathed, if anything miles 2-6 were a blur/boring...I switched off , stuck with the pack and got toed along..miles 5&6 coming in 6.31/6.41.. after mile 6 I tried to force the pace slightly and moved to the front, st.cocoas lads moved with me and from here they worked together while I took shelter from the hail !! 6.35/6.30/6.36/6.38..once on the motorway we got strung out and I began to fall off pace,was hitting 6.54 pace, luckily for me 1 of the cocoa lads (big cocoa)did too..as he passed me he gave me a small bit of encouragement, get the head up and try relax the breathing!!!! Within seconds I could feel myself moving easier and quicker..we were closing on other lads in front and rejoined another st.cocoas lad(little cocoa).mile11.6.46, once off the motorway we tried to kick on, big cocoa took off effortlessly and I managed to stay with him for a km as we put a small bit of distance on little cocoa. mile 12. 6.33, although hurting I tried to finish strong and closing on some people in front, one in particular was a Ratoath vest who I know.. mile 13. 6.20, onto the track and all out trying to pip Mr.ratoath, it was a photo finish which he won by a nose.., although I pipped him on chip time..
1:26:20
Pretty boring report/Race but if anything i was really pleased with how the race panned out
I was 5mins faster than last year / 3.5min pb from Ratoath in Sept
if I can avg. 4.05 a km instead of 4.06 that would leave me in sub 1.26 shape!0 -
huge pb in only 6 months0
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10th March
10x300 w.2min rec
Did the session in the indoor arena and quite enjoyed it as they had lowered the track to a flat position.reps were to be under 58sec and came home in
55/56/56/57/55/56/55/53/55/53/
P.m 4.25m@8.40
March 11th
Extended the m.l.r to my weekend long run, due to going away at the weekend
17m@8.07 pace and h.r reasonably low too with 130avg.
March 12th
5.4m@8.35avg pace
March 13th
Off on a stags so said I'd work up a thirst before I went..1mile easy before I decided to pick up the pace..I never looked at the watch and tried to guess pace for every mile..I'm usually struggle to run fast easy in morning and today was no different...I had guessed 6.30-6.45pwcex when it turned out to be 7.06/7.04/6.56/6.34..
5m total @7.11avg
March 15th
Belly full of beer and junk from previous 2 days so said it get back out and log some miles..10k@8.05pace, didn't feel as bad as I thought it would be.
March 16th
My self and the wife both had the day off work so I took advantage of doing a double day
A.m 7.1miles@8.07
P.m 7miles@8.12
March 17th
Met with 3 others to do some 400s, ensuring to obey the new social distance laws!
Session was 10x400 w.45sec rec.. target was 82/83
Hammered the first in 76 but then got a better grip on pace..running
82/80/80/81/82/81/82/81/81
8miles total I c w.u/c.d
March 18th
Back to the standard m.l.r
10.56m@8.15
March 19th
4x1mile w. 1min rec.
Was dreading the session, did it up in porterstown park which is not exactly the latest plus it was particularly busy as it was an evening session.2m w.up the jumped in, plan was <6.10 .. .laps were 6.03/6.06/6.07/6.09
Although tough I felt strong over the closing mile..
8.8m for session
March 21st
With no park run or races on the horizon I did a 5k time trial.
Wanted to break 19 and managed to run 18.52, suffered over the final 2k with poor form, head down, forward lean, stuff that with more focus I could easily correct, i hope.. still a 15sec pb.
with better form=improved performance.
8miles total with w.up/c.d
March 22
10.3m recovery@8.40 h.r 123avg0 -
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You’d improve that 5k if you’d slow those easy days down a bit more to!!0
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OOnegative wrote: »You’d improve that 5k if you’d slow those easy days down a bit more to!!
Cheers B, old habits, die hard !!
These days I'm less attentive to pace and more attentive to h.r. .. I use the h.r strap on most of the runs.. try keep recovery z.1 <120 and z.2 <140..... I have noticed some improvements too with h.r dropping and speed increasing..
Appreciate the feedback, I suppose 120 is a guide and not a target!
Great to see your own mileage creep up over past few weeks..0 -
Marc 23
Recovery run, Met up with a pal, keeping our distance!! 9 very easy miles ensued.
9m@8.49avg/ h,r 119
March 24
6x500meters- 2.30 recovery target was 98 for 500s /1x400mts
500 reps were:97/97/95/96/96/92 lost discipline and just flew the last rep.
400: 77sec
500s were tough but controlled..I'll try target 95 next time I do this session.
8.5m for session
March 25
10.5m@8.25avg // h.r 126avg
March 26
6x2mins hills, used a local long climb/drag that fitted the session nicely..used Damastown climb. From bottom to the traffic lights is 500mts,jog back within 3mins and repeat.focus on form and not going out too fast as I'd die a painful death !! session didn't feel too tough until later that evening when my legs stopped working!!
8.4m@7.50avg
March 27
Recovery 3.3m@8.50
March 28
Some easy miles with a 15min blow out.. covered 3.8k @6.14mile pace.. I certainly struggle after 3k in 5k races...
7.5m@7.34avg.pace
March 29th
Easy aeobic run. I had planned to do 14mies but called it a day shortly after 10, just wasn't feeling it, t'was bloody cold too..
10.3m@7.59 h.r avg 1260 -
March 31st.
Easy with some 1min max efforts added in, reducing recoveries from 3-1min..fairly jelly legged on the last effort..
6.9m total
March total.. 230miles
April 1st
7.7miles easy @8.13, 126 hr average.. seems to be the norm on the wed run!!
April 2nd
The club is running a 2mile leg, so used this session to submit my score, 3m warm up and strides followed by 11.56 for the t.t, legs felt heavy from the off, started off conservative as I didn't want to blow up..doing this weekly will be good practice for the 25th.. Ran 6.04/5.52.
7.2m Inc w.p/c.d
April 3rd
2mile easy as the legs were heavy followed by plenty of stretching.
April 4th.
I jumped in on a pals session who was doing his 2m t.t, I ran a 3k t.t just to try push myself at a faster pace than the other night.. Ran 10.44 for 3k as opposed to 11.07, 2 days previous.
7.4miles@7.45avg
2mile shuffle that evening @9.20
April 5th
Easy long run,
15.1m@8.20 avg h.r 128
April 6th
More easy stuff 8.6m@8.09 h,r 129
April 7th
Speed session of 10x200 off 30 standing rec / target under 37
Avg 35.5 for the 10 , 1st rep 33 then all 35-36 thereafter..
I was blowing hard on the last 2/3.. every 2nd rep was into the wind which required extra drive, was happy with the consistency
7.5m covered.
April 8th
Enjoying the sunshine and keeping it local
10.6m@8.30 avg h.r 124
April 9th
3m w.p then 1min max effort/1min rec/1min max effort
4-5min rec then into 2m t.t, legs were shot from the off and tbh I didn't give it my all, ran 12.30 but I was more pleased with almost covering 400m in the minute, think I fell about 10-15mts shy.
6.6m0 -
April 10th
Was meant to be a rest day but I did 30min very easy before dinner.
3.3m@9m.m
April 11th
1 mile w.up then was hoping to do 60min @h.m pace .. it turned into a 60min slog/struggle were I was well off pace, the effort was certainly there. Wanted to bail by 3mile when I knew I wasn't going to hit target pace but persevered and seen out the session..it turns out for 60min I averaged 6.51 pace for 8.7m.. 2k Cool down, bunched !!!
Weather was a lot warmer compared to previous sessions which didn't help.
11m total.
April 12th
14mile @ 8.17avg and h.r 132.avg.. headed out some country roads around kilbride which I never used before.really enjoyed the peace n quiet..very little social distancing required!
April 13th
Again more easy stuff ,same route as last week although pace was slower..legs felt heavy.. I think I'm on a 3week streak of consecutive days running..
8.4miles@8.21 avg0 -
April 13th
8.4miles easy @8.21avg.. avg h.r 131.. some dodgy readings from the strap had me maxing at 180+, running a 9min mile, soon settled down to normal level..nothing to report from run,used same loop as previous Monday.
April 14th
6x800 off 1min
Decided to use a local park that I have in mind for the t.t, turns out the park was wedged so I've had to use a different option.As for the session, target was 2.50 for 800mt..reps were
2.46/2.49/2.49/2.50/2.52/2.54.. felt good doing the first 3, but with the build up of lactate the effort increased, certainly had to push hard on rep6 to get close to target time.
8miles Inc w.p&c.d
April 15th
Extended version of Monday's run
11.6m@8.21avg h.r.. 127
April 16th
Up to try out the new t.t route..small session of 4x 400/300 at 1.20/60sec off 1min rec ..
8m total
April 17th
First day off running in 1 month..
April 18th
1500 t.t, 5k warm up then ran 5.01 for 1500, gutted as i really wanted to dip under 5mins..
Into a head wind on the final 300mts put paid to my sub 5 effort..followed up with 5k after a short break in 23.30.. stopped off to pick up so groceries after the run but I Couldn't let the 1500 go, so straight back to the park, 400mt warm up then off I set. Ran 4.55 second time round. Let's say I enjoyed my beer when I got home!
April 19th
Am 14m@8.06
Pm 3.2m@9.150 -
April 20th
New week / same loop only legs felt heavy from the off.. slowed things down and kept h.r well in check for a nice easy recovery run
7m@9.03 mile h.r 122 avg
April 21st
Easy run with some 200m intervals@max effort...6 200s came home in 29-low 31s..was chuffed to break 30 and hope this can transition into breaking 60 for 400..
7m total
April 22nd
Bit of a crap run to be honest.. just wasn't feeling the love and wanted to bail..I've upped the mileage and I'm trying to make 55miles the new norm so seen out the session
10.7m@8.30s
April 23rd
More easy stuff with 2x1k added 90sec off ...kms were 3.53 and 3.56 all in prep for Sat.
7.5m@8.10
April 24th
5 miles easy w. 5sets of 20 sec strides 40sec jog inbetween..
5m@8.10
Sat 25th
T.T day
I did a 5k t.t 4 weeks ago in 18.52 which was a pb so I was hoping to pb again..this time i set myself a target of 18.45 or(3.45km) , hoping to land somewhere between 18.30-18.50..I was treating it like a race, had the gear laid out from the night before, course picked, and it was to be a 12pm start..I arrived at the park and bumped Into a pal who was just finished his session. we ran a mile together on his c.d and my warm up..I did a 5k warm up incl. some strides, thankfully the park was quiet given the splendid weather..it was to be 4 and a bit laps, each lap =.73m. I had the watch set for a 5k interval, so it would automaticially stop once I reached the distance..
I opened the first km in 3.39, a little over exuberant but felt in control.
2nd km was 3.40, reminded myself to try stay relaxed, although effort levels were on the rise.
3rd km and I could feel the breathing was far heavier, lactate on the rise, demons begin to creep in telling me I've gone out too fast and pace is beginning to suffer 3.46km.. my pal from w.up has come back to see how I get on..
4th km I remind myself it's only 1 and a bit laps to go, it's a square loop so I break it down into sides..get across the top,down the side..look at the watch 3.55,up the effort, k.m beeps @3.47
5km still on target to pb but lack of oxygen to the brain, I stop trying to do the maths and focus solely of running, I pass by my pal again, he yells keep pushing..I'm onto a 300m straight then a 90degree turn, somewhere here is the finish, I try drive the arms but not much response from the legs,suddenly I'm out of straight road, I check my stride,round the bend then try push again, this time I get a little back..kick like a mule for about 50m, i hear the watch beebs counting down..feeling the vibration on my arm I check the watch...I see the badge "new Pb" 18.29...chuffed, gladly falling into the grass to catch my breath..
Last km 3..35
April 26th
Long recovery
13.4m@8.55 h.r 1200 -
April 28
Session of 400-800-300 x3..400s done in 74/73/72... 800s done in 2.47/2.51/2.53 and 300s all done in 52sec
9miles for the session
April 29
11.3miles 8.18avg and avg h.r 129
April 30
2x2mile.. 6.07/6.15... for first 2mile but the legs died during the 2nd rep, really felt one paced and struggled with turnover..6,27/6.17..for 2nd rep..
8.6m total
May 2
6k tempo/t.t run, the legs never really recovered from Thurs session and it was pretty evident during this run, 23.30 for 6k @6.18avg but this was a struggle..
10.4mile for session
May 3
14.6miles easy @8.24avg avg h.r 129..
May 4
Even easier, recovery run 7.16 @ 8.57avg avg h.r 126
May 5
10x300s reps between 51-54 off 2mins.. a brute of a session.. wanted to get sick by the 6th rep, die by the 8th , felt like a hero after completing the 10th!! Did the session over by nac and every odd rep was into the breeze..
8mile total
May 6
Keeping things simple,local loop
7.43m@ 127h.r avg pace 8.23
May 7
3x2k off 1min, managed to hold 3.44km (6.0min mile)pace for all 3 reps..first km on the last rep was a grind, otherwise I felt strong throughout.
9.2m total
May 9
12.3m@7.17avg.., truely melted on this run, started out trying to hold 6.45 pace and began to slow after 4k, fought to hold 7min mile pace for another 6mile.. 1mile w.up and 1k c.d.. wasn't the better of it after this session, hydration and food were poor leading up to the run..
May 10
Long and easy 16.1miles@8.32 avg pace avg h.r 129
May 11
Deja vu,recovery.. same as previous monday.. 7m@8.30 avg pace.... avg h.r 127
May 12
30min tempo.. covered 4.85mile @6.20avg pace
11mile Inc. W.u&c.d
May 13
Recovery 7.11m @8.440 -
May 14
4x1mile off 1min.. used porterstown park for a change and it certainly made things more interesting as theres a few drags that but a dent in ur sails..ran 6.07/6.4/6.06/6.08.. considering Tues session was still in the legs I was chuffed with how the times turned out..
9m total
May 15
Recovery 5.75m@8.57... h.r 115
May 16
10x400 off 45sec
Ack to porterstown to make use of the grass track..reps were ..3×81/3×82/3×83/1×84.. possibly tougher than the mile repeats, legs felt so heavy and tight I even stopped on the c.d for a little stretch
May17
15.1m recovery/easy 8.46avg and avg h.r 120
May 18
Recovery loop, @8.53avg... keeping h.r below 1200 -
May 19
6x500m off 2.30
Managed to be pretty consistent, hitting 3 in 95, and 3 in 94sec
Total 7.3miles
May 21
5k t.t 18.43
Was hoping to Improve on my recent pb of 18.29 but on the day it just wasn't there...fine margins and a slow 4th km made me throw in the towel somewhat.. was still a solid effort
9mile total
May 22
10.5mile recovery @8.55 / h.r avg.122
May 23
5x 2min Hill reps..used the hill in Damastown and the work out was a good lung buster.. took 3mins to jog back before repeating..
8.2mile for session
May 24
Used a quiet loop taking in country roads/lanes around kilbride..
Long run 15miles@8.38avg.. h.r 125 avg.
May 25
Extra slow recovery...possible my slowest run every in a good sense
7.2m @9.04avg h.r. 121
May 26
4x1min max effort with reducing recoveries..
For such a short work out it was as tough as he'll.. ran it with a clubmates which helped..
6.5mile Inc. W.up/c.d
May 27
9.1m@8.36 h.r 128
May 28
800m t.t... 2.27
I actually ran a neg. split during this run 74/73... although happy to break 2.30 I still walked away knowing <2.25 is there if I'm more aggressive.
7.2mile
May29
6.6m @9.08avg avg h.r 121
My new slowest run ever...just soaking up the rays.
May 30th
T.t day..
Having stayed up until 2am celebrating my bday, to say I was hungover was an understatement..I slept in, therefore missing the opportunity to avoid the soon to be scorching sun..so I decided to just lounge in the sun feeling sorry for myself contemplating scrapping the t.t..that evening feeling a little brighter I decided to have a crack at it..target was 5.15 and I ran a respectable 5.20 giving my condition..happy enough and something I'll have a crack at again in the near future.
6.2 total
May 31st.
Met with some clubmates in the park and ran 12miles @7m.m. was tough and I was hanging over the final 2miles..heat was up and I was melting..avg. h.r during the session was 154 which was good giving the temps. Took in furze/o.s triangle and nth.rd/ chest.field loop X3..
14.3miles all in.
June 1st
8miles a littler faster than planned@127 avg.
June 2nd
10x200m off 30sec.
Although got wrenching at times, I really enjoy the short sharp Speed work.. pretty consistent with reps ran 7reps @35/2@34/1@33..
8.5m with .wp..c.d0 -
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