Berlin 2014

Wed 19th

Easy run 6.38 miles
Garmin reading (think it took a while to pick up signal for first mile)
1. 9:20
2. 8:08
3. 7:45
4. 8:10
5. 7:48
6. 7:27
7. 6:43

Thurs 20th
AM
Run to yoga - 2 miles (9.09, 8.31)
Yoga class 1hr
Run home 2 miles (8.17, 8.51)

PM
Run to session 2 miles (8.34, 8.12)
Session
Pyramid tempo session 1, 2, 3, 4, 5, 4, 3, 2, 1 min and 1 min active jog recovery in betwwen
1 minute - .15mile
2 minute - .3 mile
3 minute .44 mile
4 minutes .55mile
5 minutes .66 mile
4 minutes .50
3 minutes .41
2 .29
1 .16

Felt I never really got going with the session.
Run home 2 miles (average9.30 min/mile)

Absolute disaster of a 10 miler!! Legs were dead from mile 1! Was aiming to do 6.40 min pace for the race. Did first mile in 6.35 but legs were dead and very very stiff, hip flexors/piriformis/lower back were having none of it today!! Slowest 10 for me in 4 years , not a good day at the office!

Mile 1 -6.33
Mile 2 - 7.07
Mile 3 -6.51
Mile 4 - 7.13
Mile 5 -7.21
Mile 6 7-20
Mile 7 7.36
Mile 8 7.25
Mile 9 7.26
Mile 10 7.06

End time 1:12:12 - 5 mins slower than pb

Monday - no running, no pilates, nothing!!

Tuesday - run to club easy 2 miles, 3k time trial, 2 mile run home
3k -12.15- Didnt want to push it , wasnt sure how the legs/body was post Sunday. Debating taking an easy week

Dragged myself out of bed to get to club session this morn. One of the girls was doing an easy run as she is racing Dunboyne tomor. So decided to have an easy day today and enter Dunboyne 4 mile

Hope to go sub 26 tomorrow.PB is 25.43 in Belgooly in Dec 13.

Mon 31st

Pm - Pilates followed by 6 mile run
Mile 1 7.23
Mile 2 7.12
Mile 3 7.15
Mile 4 7.16
Mile 5 7.03
Mile 6 7.00

Wed am - easy 10k run

Wed pm - physio

So according to the physio my lumbar spine vertebrae are compressed and aggravating the nerve causing muscle tightness and I also have an anterior pelvic tilt. And my glutes arent firing at all!

Have been told no abdominal work with raised legs - that's the end of Mondays Pilates class! I'm allowed run tho!

Back to physio next wed for another session!

Thurs
3x 1 mile 6.49 6.51 6.55.

Fri
Very easy 4 mile run

Sat
BHAA 4 mile race St Anne's -26.37
Started off well but did from 2.5 miles on. Wasnt dying breathing wise but the legs/back were giving out and found it hard to push on

Sun
Fantastic day for a long run! Headed from home down through sandy mount, Blackrock , monkstown , sandycove and up Vivo hill and back. Garmin died out in Sandycove but reckon I did about 18/20 miles. Felt it a bit towards the last two miles home with a tight left leg but was easily distracted by the sunshine!

Thurs 10th
Easy run down 2 miles
W/u 1 mile
Session 2x 1 mile (pre road relays Sunday)
Mile 1 - 6:30
Mile 2 -6:38
C/down 1 mile
Run home 2 miles easy

Sunday 13th - Road Relays!!
Such a great buzz at this race! Did 2nd leg (1 mile) in 5.51.

Monday 14th - Easy 4 miles

Tuesday 15th
Drove to track so shorter warm up than usual but planned session includes an easy 800 easy warm up on track followed by 6x800 at around 5k pace
Had a great session and felt strong. Garmin has me bang on perfectly even splits (this never happens for me - always go out too hard and give up when it hurts a little and end up with splits all over the place)

Rep 1 - 2.54
Rep 2 -2.54
Rep 3 - 2.54
Rep 4 - 2.54
Rep 5 - 2.54
Rep 6 - 2.54

yaboya1 wrote: »

I think you should change your name to robot123

Ha ya! If only I was as consistent every time!

Friday 18th - Feet First 5 mile Killarney

Mile 1 - 6.12
Mile 2 - 6.28
Mile 3 - 6.33
Mile 4 - 7.02
Mile 5 -6.44

If only i was Robot123 for this one!! Out way too fast. Started feeling it a bit at 2.5 miles , tried to convince myself id be able to push on for another while but a clubmate passed and as much as i tried to keep up but the legs were having none of it. Lost a lot of ground on the last 2 and a half miles , went from 3rd place to 6th. Finish line couldnt have arrived sooner!! Finished in 32.57 according to chip timing results.

Looking at that info id nearly think I should stop going out like the clappers and pace more easily but looking at out of interest had a look at my Jan 2014 Raheny 5 mile PB Garmin info. Was actually faster in my first mile there but managed to hang on to the pace for longer.
Probably still should learn to pace myself that bit better though!!
Mile 1 - 6.02
Mile 2 - 6.34
Mile 3 - 6.26
Mile 4 -6.25
Mile 5 - 6.38

Saturday 19th - Easy 9k run to from Muckross to Torc and back. Could definitely get used to a few runs like that.

Sunday - nothing bar a long walk on Inch beach. Resting up for tomorrows Brian Boru 10 mile in Raheny.

Tues 22nd - very very easy recovery jog with club

Wed 23rd - Lovely run in the sunshine down to Monks town. 12.28 miles in 1.32 average mile pace 7.33.

Friday 25th - 10k very easy

Sat - Session 5 x 1k
2.5k warm up
5 x 1k just under 4 min per k
3 x short hill reps
2.5k warm down

Monday - very easy 10k 8 main pace

Tuesday
Debating what to this eve.
Options are
- Club 3k time trial
- club session 8 x 400 with 80 rec
- my favourite 12 miles to monks town


......decisions , decisions!

Wed - easy 4 miles


Thurs
Warm up - 1mile

Session 8 min ,4 min, 8 min, 4 min with 1 min recovery between

Wasn't gonna make it to club session so did session on my own - so much tougher without company. Garmin was acting up but distance-wise each rep seemed fairly consistent. Think they were roughly 6.40/635 pace

Cool down 1 mile