Be a shepard, not a sheep

AuldManKing

So sorry to hear that. Keep well.

healy1835

Sorry to hear that. Hang on in there.

Wubble Wubble

Sorry for your loss D. Head up.

Sheep1978

Wed 01/04: 8.4m @ 7.15. Like most runs, some loops of local roads and park

Thurs 02/04: 8.4m @ 7.45. nice and easy

Fri 03/04: 5.2 @ 7.59

Sat 04/04: 10.4m . did 4m easy followed by a 2 mile time trial in the local park at 5.59 and 5.51. Followed by another 4 easy miles.

Sun 05/04: 10.1 @ 7.34. Already bored of the local park and roads so was a bold boy and went slightly outside the 2km radius up to damastown.



MTD: 42.6m
YTD: 707.8m

Sheep1978

Tues 07/04: 6*800 off 2.5min rest. Probably felt a bit more difficult than it should have. Reps at 2.46, 2.48, 2.48, 2.46, 2.53, 2.52. 8.25miles total

Wed 08/04: 6.05m easy @ 8.07. Nice easy loops of the local park

Thurs 09/04: Plan was 3 reps of 2miles with 2.5mins rec. First rep came in at 6.08 and 6.11. Was already really feeling it at the end of the first rep. 22nd rep came in at 6.15, 6.29. Body was amptying big time on the 2nd mile. Made a start to the third rep and within about 150metres I threw the towel in. Shattered. Trotted for a mile or so and decided to do 2 800m reps. no idea of the times/paces on them. 10miles total

Fri 10/04: 5.2 @ 8.31. Was supposed to be just a nice easy rec run. After about 2 miles I was feeling drained. Trudged on and about another half mile in the legs were wobbly and head was a bit dizzy. Had a sit down on a wall for about 10 mins. And trudged by way home. Horrible afternoon

Sat 11/04: Had initially decided to take the day off after Fridays disaster. But by the afternoon I was a bit bored so decided to head out. Took the first mile pretty handy but the pace picked up then naturally as I was feeling ok. After about 6 miles I was passing the graveyard so took a quick stop at Mams grave. Was planning on literally a 1 min stop but got talking to someone and ended up there for 10-15 mins, so a bit of a cheat on the overall run. Once started again, picked the pace up slightly again for 4 miles before easing off. 12miles total @ 7.21avg. Happy with that considering the previous 2 days

Sun 12/04: 7.5m easy @ 7.59. Nice easy local rec miles.

WTD: 49m
MTD: 91.6m
YTD: 756.8m

Sheep1978

Tues 14/04: 5*1km off 2.5min rest. Felt consistent enough on the pace /effort. Reps came in at 3.38, 3.37, 3.36, 3.35, 3.32. 9.5m total

Wed 15/04: 9.8m easy @ 7.55. Nice handy miles

Thurs 16/04: 5*1mile off 90sec rest. Was supposed to be only 4 reps but I mis set the watch and just decided to give the 5th one a go anyway. Last one was tough and pace slowed slightly. I had to walk the 90sec recovery after the last one too. 5 reps came in at 5.56, 5.57, 5.57, 5.59, 6.02. 10.1miles total

Fri 17/04: 8.6 @ 7.57. More easy local miles

Sat 18/04: 15m @ 7.38 average. Fist mile came in at 8.30, second at 7.56. Decided to try up the pace, even by a second or two on each mile. Managed to do it with the last two miles coming in at 7.19 and 6.57. Achilles felt a little stiff from the start and 2 or 3times during the run I got a really sharp pain like someone stuck a pin in me but it would be fine than. By the time I got home and showered it was fairly tender to touch so iced it and stuck some anti-inflame gel on it. Hopefully nothing

Sun 19/04: Wanted to do an easy 10k recovery but between deciding to rest the achilles and a big hangover I did nothing but ate a Chinese!!. Probably take tomorrow off too before seeing how the leg is and making plans for the week.

WTD: 53.1m
MTD: 144.7m
YTD: 809.9m

Sheep1978

Not been on for a while so quick summary what Ive been up to ahead of the 1m TT next week. Been in and out of motivation with no races and running solo etc etc. Same for everyone I’m sure:

Week 20/04-26/04 :
4 days running. All easyish mile for a weekly total of 34m

Week 27/04-03/05:
Decided to try to one speedier type session, one MP session and to start increasing the long run each weekend. See if some routine will help.
Speed session was 6*800m with 90sec active rec. Times were 2.50, 2.51, 2.52, 2.49, 2.56, 2.56.
MP session was 5miles at 6.37, 6.34, 6.33, 6.23, 5.57. I always try lift the last mile rightly or wrongly
Weekend ‘long run’ was 13.2 miles @ 7.41.
6 days running for a total of 45.5 miles

Week 04/05-10/05:
Speed – 5*1k with 2.5mins active rec. 3.31, 3.30, 3.29, 3.30, 3.34
MP session was again 5 miles – 6.30, 6.26, 6.28, 6.26, 6.22. Nothing in the tank at the end
LSR – 15.4 miles @ 7.51
5 days running with a total of 45.3miles

Week 11/05-17/05:
Speed – 4 sets of 200spr/200jog/800fast/200jog/200spr. 600 metres easy rec between sets.
MP – 6 miles at 6.39, 6.40,6.29, 6.28, 6.16, 5.59
LSR – 17 miles @ 7.51. Was fairly shattered by the end of this I remember
5 days running for a total of 49 miles

YTD 925m

This week going ok too but I’ll wait till Monday to post the lot. Looking forward to giving the mile TT a good bash next week. Not sure where I am with regards to that!!

healy1835

Nothing shabby about those MP & Speed sessions D. Keeping in touch with things nicely, which is an achievement given the last few months. Fair play.

Sheep1978

Week 18/05-24/05

5 days running total of 44 miles with no long run



Week 25/05-31/05

5 days running total of 44 miles with a long run of 15 miles



Week 01/06-07/06

5 days running with a total of 50 miles and a 16 mile long run. Did a session with 10k at 6.30ish pace too





From here its 20 weeks until Rotterdam. I know its unlikely to be on but for my own motivation I’m trying to tell myself it will be. 20 week plan to start!!



Week 08/06- 14/06

7 days running and a total of 60miles. Did a speed session of 10*200m off 30 sec recovery and again 10k at 6.30ish pace . Got text that there was a meet up in the phoenix park for a session on the Saturday morning. Was absolutely delighted as have hated the last 3 months of complete solo running. Very hard to motivate myself and mentally taxing while out. Constatntly fighting with myself whether to just hang up the runners. Was great to just be around other people running again and got a tough hill session in. Made such a difference. Always going to have to do a certain amount of runs solo but running with others really breaks up the monotony for me. Maybe working from home solo also amplified the situation



Week 15/06-21/06

7 days running and a total of 57 miles. Speed session on the Tues and tried some MP miles on the Thurs but cut it short as legs were very heavy. Another meet up Sat morning in a very busy phoenix park. But a lovely morning for it.





YTD 1182 miles

Sheep1978

Jun 22-28

6 days running and a total of 48.3 miles.

Tues speed session was 12*400 off 90secs. Reps approx. 82-85secs

Thurs MP session of 10k ended up being split in 2 as the body was burning up. Remember it being ridiculously warm.

Latter end of the week seriously interrupted by title winning celebrations for the reds





Jun 29-Jul05

6 days running, total 53.5 miles

Tues did an 8*800 yasoo set at 2.50. Found the last couple of reps pretty tough

Thurs did 3*12 mins aiming for paces of 6.10/6.05/6.0. Didn’t hit the last set coming in at 6.01 and 6.04

Sat was a hills and trails session in the phoenix park. Felt it in the legs after Thurs but good to be with people again for a session


YTD 1283.8







Club session starting back this week with limited capacity so something to look forward to