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The road to a 1:2X Half Mara.....

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    #332
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    claralara wrote: »
    Best of luck in 2011, you deserve a good year! :)

    I do have major delusions of grandeur and still but think if i can get diet, training etc all in order next year I can go very fast over some shorter distances... but do need to man up now and back up the talk, can't live on races from 15 years ago .....


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    #333
    TheRoadRunner
    Closed Accounts Posts: 3,983 ✭✭✭TheRoadRunner


    shels4ever wrote: »
    I do have major delusions of grandeur and still but think if i can get diet, training etc all in order next year I can go very fast over some shorter distances... but do need to man up now and back up the talk, can't live on races from 15 years ago .....

    I like you have delusions of grandeur. Do what I do, book mark your outrageous comments and view them in the lead up to a race. Great training/racing motivation.


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    #334
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    TheRoadRunner wrote: »
    I like you have delusions of grandeur. Do what I do, book mark your outrageous comments and view them in the lead up to a race. Great training/racing motivation.

    Yep , good idea there, have times down on paper now ;)


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    #335
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Just been getting out for a few easy miles each day nothing really to report or log. Feel the down week was need even if the half marathon didnt happen.


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    #336
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Nothing major to report over christmas just 1 or 2 easy runs.

    Wed 29 December
    6 miles today 2 very easy and 4 at 8:15 pace, this felt really really hard ... but glad to get out.


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    #337
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Thursday 30th December

    5 handy miles @ 9 min pace today. Conditions were perfect out today.


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    #338
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Friday 31st Dec
    4.5 miles today at about 8:15 pace, legs wanted to run faster the rest of my body didn't. As i've had 3 month ok running its time for the tempo runs to come back into the schedule.


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    #339
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    1st Jan 2011
    10 handy miles to start the year, Pace was about 10 min mile pace but was very very easy. Though about going on for a few more mile but havent' done a long one in 3 week so just kept it to 10.


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    #340
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Sunday 2nd January
    Handy 5miles today.


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    #341
    maria74
    Closed Accounts Posts: 504 ✭✭✭maria74


    You have had a great run (:p) of runs since christmas! You obviously didn't tuck into the roses and beer like em...me!!!


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    #342
    ger34
    Registered Users Posts: 249 ✭✭ger34


    We should all take it handy for a bit.
    Are you doing the Waterford half?


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    #343
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    maria74 wrote: »
    You have had a great run (:p) of runs since christmas! You obviously didn't tuck into the roses and beer like em...me!!!

    I've had far too much beer over the past two week but not a drop since the 26th now , do bottles of wine count.
    Back into the full swing of training again now :).


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    #344
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    ger34 wrote: »
    We should all take it handy for a bit.
    Are you doing the Waterford half?

    Not going to be able to make it to waterford that weekend so will give the half marathon a miss. Focus is on the sorter race from now on.


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    #345
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Monday 3rd Jan
    7 easy miles along the canal tonight, legs felt a bit odd last night and this morning with a stiff hamstring so didnt run until late today. Decided on the canal as is flat and I think it was the 10miles in the mud on sat that caused the stiff hamstring. After about 800m felt great and no problem at all.


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    #346
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Tuesday 4th Jan
    1.5 mile warmup

    6 X 400m with 400m recovery

    1.2 mile warm down

    Felt really good today but wasnt pushing too hard, kept at the back of the group today and didnt care about pace. Plan was to do 5 but did an extra rep at the end.

    Reps were all about 1:35-1:38 could have gone faster.

    Total mile today 5.7


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    #347
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Wed 5th Jan
    Rest day today, Just checked back over my log and I've run a little more then I expected this week. So taking today totally off. Don't really want to go over 45 miles in week for now. Will give the race on Sat a bit of a lash now I think.


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    #348
    TheRoadRunner
    Closed Accounts Posts: 3,983 ✭✭✭TheRoadRunner


    shels4ever wrote: »
    Wed 5th Jan
    Will give the race on Sat a bit of a lash now I think.

    Thinking of doing it myself but it will not be pretty. Bloody snow/Christmas


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    #349
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    TheRoadRunner wrote: »
    Thinking of doing it myself but it will not be pretty. Bloody snow/Christmas
    It cant be any worse then the last time we races there. :) I hope...


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    #350
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Nothing much to report here. Been fairly busy the last week in work so havent been around much. Training has been ticking over but picked up a little calf/Shin (not again) pain last Friday when doing some strides before the race on Sat. So skipped the race and only done some easy running since then.

    Have taken the last 2 days off, but been on the bike for about an hour a day. Don't think i'd have any problem running but just been on the safe side. Better to miss a day or two now then a month down the line.


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    #351
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Thursday 14th Jan

    1.5 hours on an exercise bike, this was a pain in the ass.

    Friday 1th Jan

    1 hour 20 on the bike again...

    Not sure how people who cycle manage to fit in training as an easy spin must be 2-3 hours and a long one?


    Years plans might change now as a planned month off has been put back for a year so will need to see how thigns go. An autumn Marathon might be on the cards of I can sort out a few things. i.e.

    Sorting diet out at the moment and becoming a real kcal counter and the adition of a kitchen scales too was a real eye opener diet is actually good but just needed to cut back on the portions....

    Calf feels great today after a nice bit of S&M last night.


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    #352
    kennyb3
    Registered Users Posts: 6,724 ✭✭✭kennyb3


    shels4ever wrote: »
    Thursday 14th Jan

    1.5 hours on an exercise bike, this was a pain in the ass.

    Friday 1th Jan

    1 hour 20 on the bike again...

    Not sure how people who cycle manage to fit in training as an easy spin must be 2-3 hours and a long one?

    Hill Intervals (the steeper the hill the better) or 4*5 min intervals on the flat. Saves time just lobbing around in no mans land pace wise. Then 3 - 4 hours on a saturday morning and few recovery spins


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    #353
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    kennyb3 wrote: »
    Hill Intervals (the steeper the hill the better) or 4*5 min intervals on the flat. Saves time just lobbing around in no mans land pace wise. Then 3 - 4 hours on a saturday morning and few recovery spins
    Ah yes but a recovery spin would you be out for 1.5 hours or so , Just looking at a recovery run for me would be 40/45 mins but seems that on the bike it would take a lot longer.. Thats jsut based on Kcal used so might do be a good reflection.


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    #354
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Friday 14th PM
    2 mile handy jog . Took me loner to get ready to run and then shower then the actual run.

    Stretching and foam roller again introduced a few new stretches tonight..Really need to stretch when not injured. :)


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    #355
    gerard65
    Closed Accounts Posts: 2,612 ✭✭✭gerard65


    shels4ever wrote: »
    Thursday 14th Jan

    1.5 hours on an exercise bike, this was a pain in the ass.

    Try using a saddle next time:eek:
    Are you planning to do any BHAA XC races in the near future?


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    #356
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    gerard65 wrote: »
    Try using a saddle next time:eek:
    Are you planning to do any BHAA XC races in the near future?
    Yep have a team from teh office so i'll be running them all, mostly will be as tempo runs so not full out for now, just hoping to get in shape for the summer at this point.


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    #357
    gerard65
    Closed Accounts Posts: 2,612 ✭✭✭gerard65


    Cool, I'll catch up with you then.


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    #358
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Sat 15th Jan

    1.5 hours on the exercise bike followed by 3 mile jog. legs like Jelly for the first few min. Calf and shin are almost 100%

    Sunday 15h Jan
    1 hour easy on exercise bike again.

    Will get back to propper running this week, but thinking of keeping 3-4 session on the bike per week before work cant do any harm...


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    #359
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Monday 17th Jan
    5 slow miles today, knee was sore at the end :eek: .Think if I was a race horse there would be just one option ;) .


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    #360
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Tuesday 18th Jan
    Today wasnt a great day, busy in work and didnt eat well Showed up at training starving andjust managed to get around today.

    2.5 mile warmup

    1X400m
    1X600m
    1X1000m
    2X600m
    2X400m

    1.5 mile warm down.

    As I havent run a huge amout this week I kept the pace slower then normal enegry level were low but loved ever second of it.

    Didn't notice anything from the calf/shin today so happy days. On the plus side nailed a promotion in work today so going to open a few beers now.. ;)


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    #361
    TheRoadRunner
    Closed Accounts Posts: 3,983 ✭✭✭TheRoadRunner


    shels4ever wrote: »
    On the plus side nailed a promotion in work today

    Congratulations
    shels4ever wrote: »
    going to open a few beers now.. ;)

    Bastard


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