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

shels4ever · 23-01-2012 8:07pm

Monday 23rd January
5.5 mile easy in Corkagh tonight, nice that the evenings are getting brighter now almost managed to finish in day light.

shels4ever · 24-01-2012 11:06pm

Tuesday 24th Jan
6 miles very slow, felt good for the first two miles then was a real slog after, turned the garmin of and just ran at a pace that felt easy, closer to walking at the moment.

TheRoadRunner · 25-01-2012 11:39am

Did you go to the doctor?

shels4ever · 25-01-2012 12:30pm

TheRoadRunner wrote: »

Did you go to the doctor?

Yep was in on Monday morning, for a full medical everything seem to be ok, Waiting for some blood tests to be 100%. But just run down, was given some stuff to take for now but will know more at the end of the week.

shels4ever · 25-01-2012 3:34pm

6.5 windy miles today, pace was really slow again today but actually enjoyed this run. Though about tacking on another couple of mile to make 8 miles but though better of it.

shels4ever · 26-01-2012 1:58pm

Thursday 26th January

Rest day today. Actually would love to go for a run, enegry is on the up starting to feel ok. Will keep the pace really handy for the next few days.

87 days to go

:D

Brianderunner · 26-01-2012 3:06pm

shels4ever wrote: »

87 days to go :D

Not this bloody countdown again

You'll stop as soon as the injury appears

shels4ever · 26-01-2012 3:31pm

Brianderunner wrote: »

Not this bloody countdown again You'll stop as soon as the injury appears

It's a one off countdown

I hate countdowns.

This time there will be NO injury and just the fun of running around London. This whole plan is about makign the startline, I was too focused on times in the past. So a nice 4/5 hour jog around London will be nice.
Once I get that done, i'll destroy both calves in some crazy paced 5mile race during the summer.

shels4ever · 27-01-2012 8:55pm

Friday 27th Jan
6 handy miles today, when I arrived to run noticed that I had forgotten to pack my runners .:eek: So six miles in a retired pair that happend to be in the boot.

shels4ever · 28-01-2012 3:08pm

Sat 28th January

11.11 miles @ just under 9:30 pace. It has been a strange week. Usually my long run wouldnt be the fastest run of the week but enegry levels are getting back to normal now.

shels4ever · 29-01-2012 5:43pm

Sunday 29th January
6 miles recovery run today. Legs were a little tired but in a good way. Condition in corkagh park were terrible under foot, and at one point the ducks had take up part of my usual route. Decided that the condition were are bit to hard for a recovery run so took to the paths for the last 4 miles.

shels4ever · 30-01-2012 2:36pm

Monday 30th January.
5 miles easy @ 9:15 pace today. Condition were still bad underfoot but felt very good today, Found it hard to keep the pace slow at time as a bit of life has come back to the legs.

shels4ever · 01-02-2012 10:47pm

Tuesday 31st January.
Crazy day in work, wasnt able to get out at lunch and 10pm when I got out of the office. Decided to skip today run and use it as my rest day.

Wed 1st Feb
8 deadly miles tonight, busy day in work again and didnt get time to get to Corkagh , So down to the canal late this evening. Usually dont enjoy this section of running but today ever stride felt great. Ran an out and back route that brough me almost to the Track in Lucan, Need to hold back on the way home. Haven't felt this good since during the summer.

shels4ever · 03-02-2012 12:11pm

Thursday 2dn Febuary
Another late run along the canal tonight, didnt run with the garmin but kept the pace nice and easy. After a long day I really felt like adding a couple of mile onto the run but kept it to 6 miles. Will actually have some time today to get to the park in daylight, will be a nice change

..

shels4ever · 03-02-2012 6:40pm

Friday 3rd Feb
5 miles easy on grass today, felt a little tired but nothing major nice to be back running on the green stuff.

shels4ever · 04-02-2012 1:37pm

Sat 4th Febuary
12.5 miles today with the boards crew nice run.

12.5 miles @ 9:30

shels4ever · 09-02-2012 10:50pm

Sunday 5th Febuary
6 miles easy legs feel strangly good after sat's long run. Needed to jump into a toiled(bush) twice during this run...felt a bit strange.

Monday 6th Febuary
Rest day, expected that i wasnt going to get a run in today as work was mad and had to take a few people out to dinner after. Long long day with multiple visits to the toilet mmmm

Tuesday 5th Febuary
6 miles stop start stop start stop..... imodiummmmmmmmmmmmmm

Wed 6th Febuary
AM. 1 mile - stomach in a heap back to the office, more imodium and toilet breaks...
PM
4 miles very easy all clear.

Thursday 7th Feburay
8 miles out and back along the lucan road, plan was to keep the pace down, have been really frustrated with the way training is going, but when I look at my long its not as bad as it feels. Just havent felt great of any real groove to any run just yet. But to be honest I only need to feel good once and I go a bit mental so its a good thing.
Meet a crew of lads from Lucan doing a tempo run on my route but made sure to keep the pace down.
Was told that I might have to go to China with work at the end of March, but thats not going to happen now, it would have been free food and drink for a week not ideal Marathon prep. I will need to go to Germany but only for 2-3 day so wont miss a run.

shels4ever · 10-02-2012 8:49pm

Friday 10th Febuary
After been in some sort of time warp for the last few day , my dates are back on track.
5 miles very easy around corkagh tonight, legs were a little stiff after yesterdays run but nothing major.

shels4ever · 11-02-2012 2:48pm

Sat 11th Febuary
13.5 miles in the park- Joined the boards group for the first ten mile- After 3 miles things werent going to well and had though of just doing 6 and getting a long one in tomorrow, But managed to get around really suffered over the last couple of miles. Maybe to many hill maybe unfit but uninjured and will keep slogging away.

13.5 miles @ 9:20

shels4ever · 12-02-2012 8:26pm

Sunday 12th Febuary
5 miles recover run, Woke this morning thinking the legs felt great but after about 800m knew yesterdyas run was still there. Eased the pace back to 10 mins miles and just ticked around.

shels4ever · 15-02-2012 4:48pm

Monday 13th Febuary
Rest day, not a fan of resting on a Monday seems like a bad start to the week. But had run for 6 days on the trot so need to be careful.

Tuesday 14th Feb
5 sluggish miles around Corkagh

Followed this up with a Krusty session
4 X 500ml off 45 mins, was going well until the 3rd 500ml when I started to tire, ended the session about 100ml into the 4th rep. I'm becoming a light weight.

Wed 15th Feb
8 miles out and back along the Lucan road, felt great today ran a little faster than planned and expected to tire over the second half, but ended up holding back all the way, Was itchin to run faster today but kept the pace even, felt like I running 10 min miles.
8 miles @ 8:20

shels4ever · 17-02-2012 1:10pm

Thursday 16th Feb
5.5 miles recovery along the canal. Legs were a little tired but felt good.

shels4ever · 17-02-2012 9:09pm

Friday 17th Feb
5.5 easy miles on grass, think my kayanos are done now, time to fork out on a new pair. Legs feeling good and kept the pace nice and easy.
Might move my long run to sunday this week but will decide that tomorrow morning.

shels4ever · 19-02-2012 2:41pm

Sat 18th Feb
Nice 5 miles on grass, legs still a little tired but felt good on mile 4 and 5.

Sunday 19th
Met up with the boards crew again today for the long run. Was expecting the legs to be a little tired but after the first mile I felt good. Dropped people off at different times, and did the last two mile on my own. Started to get a bit tired after 13.5 miles so switched to the grass for the last section.
I keep thinking training is not going well but there are some signs things are on the way up. If I can stay injury free this year I think things could go well later in the year.
15 miles @ 9:03

sunflowerRo · 20-02-2012 8:44pm

Well done on the 15. Twas a lovely morning for it!

shels4ever · 20-02-2012 8:57pm

sunflowerRo wrote: »

Well done on the 15. Twas a lovely morning for it!

Yes was a really nice day hope the weather keeps up for a few months now.

shels4ever · 20-02-2012 9:00pm

Monday 20th Feb
5 miles recovery run today, Had company for the first 20 mins of the run then on my own. Needed to watch the pace today as the legs felt great. Under instructions to take 2 rest days this week, so plan to hit the pool.

shels4ever · 22-02-2012 2:26pm

Tuesday 21 Feb
Rest day today, just want for a nice long wake and some light weights. Really wanted to get out for a run but sticking to the plan. Will be doing a light session later today and can't wait to get out the door.

shels4ever · 23-02-2012 8:29pm

Thursday 23rd Febuary
Just under 3 miles warmup then my fist session of any sort since last july.
Basic pyrmid session of 1min, 2mins, 3mins, 4mins, 3min,2min, 1mins with 1 min jog recovery in between. Felt fairly good today and had theroadrunner for company to stop any crazy fast running so it all worked out well.
1 mile easy warm down.

Aprox 7 miles for the day.

shels4ever · 25-02-2012 2:31pm

Friday 24th Feb
5 miles easy around corkagh park, nice to be getting some light in the evenings.

Sat 25th Feb
15.5 miles in pheonix park, work this morning and the legs werent feeling great stiff and tired, so took a couple of miles to get into the run. Tried to take the group off road and along some trails but that didnt go down to well. After 3 miles in I wasnt feeling great and just stuck to the front of the group , if i ran at the back I think I might have drifted off the pace never to be seen again. Recovered a little between 5-10 miles. From 10-13 I may have run a little fast with Jcsmum and paid for that later in the run. Legs were totally gone from 14 mile kept going to 15.7 but stopped at this point.

15.7 miles @ 9:15

shels4ever · 26-02-2012 6:51pm

Sunday 26th Feb
5 mile recovery run today, legs were very tight today but nothing major.

shels4ever · 28-02-2012 10:35pm

Monday 27th Febuary
Rest day, legs were shot today after the weekends run my left hamstring and c**f didnt feel great. I was more doms then injury but took the day off to be safe.

Tueday 28th Febuary
Legs a lot better today hamstring is 100% and the other area of the leg perfect also. Picked up a new pair of runners today decided to go all retro with the old Kayano 16's. Tried on a few new pair but if it's aint broken don't fix it. Not going to risk the 18's until after london because they seem to have changed a bit to much from the 17s.

6 miles easy along the canal.

shels4ever · 29-02-2012 10:16pm

Wed 29th Feb
2 mile warm up easy along the lucan road, legs were feeling a little stiff but had been sititng in the office for 10 hours so that could be a factor. Plan today was 5X3 mins with 1 mins easy recovery.
Not really sure what happend on the first rep, didnt feel any slower then the second but the garmin seems to suggest it was very slow.

3 mins @ 8:01
3mins @ 7:35
3mins @ 7:23
3mins @7:23
3 mins @ 7:24
Not to bad a sesson felt really good on the last two reps but kept the pace down. Finished off with a 2 mile easy jog back to the office to finish some work......

Might need to push back my long run to sunday as i'm planning asports massage on Friday but will see how the legs feel.

Larry Brent · 29-02-2012 11:16pm

Great sess, good on ya boy.

shels4ever · 29-02-2012 11:23pm

Larry Brent wrote: »

Great sess, good on ya boy.

Was happy enough felt good today once I got going, Would have been easy to get carried away with the pace but not doing anything mad for the next 7/8 weeks.
Will learn a lot more for the next 2 long runs.

shels4ever · 02-03-2012 6:15pm

Thursday 1st March
9 miles easy 50% road/Grass mix. Legs felt tight but have been a lot worse.

Friday 2nd March
Alarm went off at 6am to get out the door for a run as it would be the only time i'd get out today, 7:30 and finally got out of bed

. Had a sports massage this afternoon so will give the run a skip for the day. Its only a missed recovery run. The Legs are a little beat up so need to let them recover this evening. Think I'll need a few more before London.

shels4ever · 03-03-2012 8:21pm

Sat 3rd March
5 miles recovery run today, legs are feeling a lot better. Kept the pace nice and easy. Only down side of the run was that the motocross guys decided to leave their feilds and come into mine. It's not nice running into traffic in the park

/

shels4ever · 04-03-2012 4:14pm

Sunday 4th March
18 mile this morning, talked the brother into doing a couple of easy miles around Malahide castle, After 8-9 miles left the park and did a loop of Malahide/Portmarnock via the coast road. Got to 15-16 miles and the wheels fell off a little so that last 2 miles around the castle again were really hard work. Was half expecting this as I was only on h2o for todays run. Will start to play with gels from next week.

18 miles @ 9:30

shels4ever · 05-03-2012 9:24pm

Monday 5th March.
5 mile easy recovery run tonight, started out legs felt great but after a mile could feel yesterdays run was still there. Kept the pace nice and easy. Feeling 100 time better than they did this time last week.

shels4ever · 06-03-2012 7:59pm

Tuesday 6th March
When I got the plan for the week this session was one I couldn't wait to do, but was glad that it was early in he week when the legs would be a little tired.
Felt a little stiff today but nothing major. The plan was for 2 mile warm-up and 4X1mile @ 7:50 with 1 mins jog recovery and a 2 mile warm down.

Felt a little sluggish on the warm-up wind and rain had just started but wasn't to bad. Once I got going I found the first mile hard work took the legs a long time to get going but once they did felt very strong. Decided to do the session in the back feild of Corkagh so wind was a bit of an issue for half the lap and the down wind section was up hill.
Had to slow myslef down midway through the 3rd rep as the pace was getting a little to fast and had to keep an eye on it again on the 4th.

1 X mile 7:51
1Xmile 7: 38
1X mile 7:37
1Xmile 7:41

1.8 mile warm-down felt hard legs were a little tired.

8.2 miles for the day.

TheRoadRunner · 06-03-2012 8:34pm

Good running take it very handy tomorrow. Are you just doing a recovery run?

shels4ever · 06-03-2012 8:35pm

TheRoadRunner wrote: »

Good running take it very handy tomorrow. Are you just doing a recovery run?

Yep very easy 5 miles tomororw.

shels4ever · 07-03-2012 10:45pm

Wed 7th March
5 miles easy long the canal tonight, didnt wear my garmin and kept the pace really easy.

shels4ever · 08-03-2012 8:45pm

Thursday 8th March
10 miles today in Corkagh taking the route into the Knackers feild, it makes almost exactly a 5 mile loop that works nice. Had theRoadrunner for company for the first 5 miles and the second lap on my own. Pace for the seond lap was a bit faster than the first but was just feeling great today, had to keep an eye on the garmin to make sure i wasnt running to fast.

10 miles @ 8:45

shels4ever · 09-03-2012 10:57am

Friday 9th March
Rest day today, really feel like doing a few easy miles but going to resist the urges. Will sit in front of the TV and watch the indoors before work.

belcarra · 09-03-2012 11:14am

shels4ever wrote: »

Sunday 4th March
18 mile this morning, talked the brother into doing a couple of easy miles around Malahide castle, After 8-9 miles left the park and did a loop of Malahide/Portmarnock via the coast road. Got to 15-16 miles and the wheels fell off a little so that last 2 miles around the castle again were really hard work. Was half expecting this as I was only on h2o for todays run. Will start to play with gels from next week.

18 miles @ 9:30

Hey Shels, looks like the training is going pretty well for you.
Just to mention (and I know that you will already know but simply to serve to remind you!) the importance of getting a good feed in the day before the LSRs. I have been doing this over my longer runs recently and have not used gels at all (But have taken some lucozade sport) but still manage the distances fairly reasonably. Last time out I had my pasta dinner at 11pm the night before my 30 mile training run and aart from a brief couple of miles I felt pretty decent.
Just thought I'd mention it in advance of the next LSR.

shels4ever · 09-03-2012 11:56am

belcarra wrote: »

Hey Shels, looks like the training is going pretty well for you.
Just to mention (and I know that you will already know but simply to serve to remind you!) the importance of getting a good feed in the day before the LSRs. I have been doing this over my longer runs recently and have not used gels at all (But have taken some lucozade sport) but still manage the distances fairly reasonably. Last time out I had my pasta dinner at 11pm the night before my 30 mile training run and aart from a brief couple of miles I felt pretty decent.
Just thought I'd mention it in advance of the next LSR.

Cheers, starting to make some progress now. Yep its something that I havent been doing part planned to be honest, Will try a couple of gel's this week just to see how the go down but not going ott on the past the night before just yet. Will do that on one of my 20's in the coming week maybe. If i can manage 20 miles slightly under fules then 26 miles will be easy.

* 26 miles are never easy.

shels4ever · 10-03-2012 6:49pm

Sat 10th March
5 mile recovery run, nice easy run and aout 15 horses for company for about 400m which was a bit strange.

shels4ever · 11-03-2012 9:02pm

Sunday 11th March
18 odd miles today on grass in corkagh. Ran a 3 lap loop to give me just under 6 miles per lap. Kept the pace nice and easy for the first 11/12 miles @ 9:35 , then met coach for a couple of miles pace increased for a while and found it hard to slow down after that. Last couple of miles were a bit of a slog had to stop to strecth the hamstring out once or twice but was glad to get this one done.

Legs seem to only have 2 gears at the moment fast or slow.

18 miles @ 9:21

shels4ever · 12-03-2012 7:52pm

Monday 12th March
Handy 5 mile recovery run, legs felt great for the first 3 miles but then yesterdays run showed up.

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

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