Go Forward in Reverse

LaHaine · 26-01-2016 10:50pm

Tonight

4 miles recovery run home from work. 10.13 pace. Dodged the rain nicely.

Followed by Myrtle and some strength exercises

LaHaine · 28-01-2016 11:43pm

Yesterday

30 min swim. Myrtle.

Tonight.

Mile warm up.

8x 400 with 1 min recovery.

1.34. 1.35. 1.33 1.40 1.40 1.37 1.34 1.41

Started too fast really. 400 cool down. Dreading this but glad i did it.

Friday training

Beer

LaHaine · 31-01-2016 10:37pm

Yesterday :

5.1 miles @ 9.10 pace.

Ran this with a friend which i never do. Always run alone. It was really enjoyable chatting away as we ran along. Must try do it more often. Pace felt handy. Lovely crisp sunny morning.

Today:

6 miles @ 8.35

Pheeew i was blowing for this. Was really mild and i was over dressed and it was a struggle. Few niggly bits in legs. Did some foam rolling and myrtle after.

LaHaine · 15-02-2016 10:28pm

Bit of a catch up...

Monday 1/02 - Physio exercises and Myrtle.

Tuesday 2/02 - 4 miles @ 9.23 pace

Wed 03/02 - 3 miles @ 7.06 pace

Sunday 07/02 9 miles @ 9.09 pace

Monday 08/02 40 min swim

Tues 09/02 6 miles @ 8.45 pace

Wednesday

1 mile warm up

8 * 400

1.38, 1.37, 1.39, 1.38, 1.37, 1.35, 1.41, 1.40

1 mile cool down

Saturday - 5 miles @ 9.01 pace

Today - 5 miles @ 8.35 pace

Great to get the 9 mile in there. Finally starting to get back to longer runs. Typically i ran it way too fast though. Something to work on.

The 3 miles i did @ 7.06 pace is pretty much PB territory really so im delighted with that. Would prefer to be running a bit more but over all im moving in the right direction so I'm not going to stress about it. Lost a bit of weight too.

LaHaine · 17-02-2016 11:17pm

Yesterday:

1 hour of physio exercises, myrtle, foam rolling etc.

Today

7 miles @ 9.04 pace.

Ran with backpack straight from work. nice random route. Felt good.

LaHaine · 20-02-2016 1:38pm

This morning

10 miles @ 8.54 pace.

Bit hungover but rambled down to meet friend and on up to phoenix park. Nice to get a run in up there although i got soaked

Felt good and again nice to run with someone for a change

LaHaine · 08-03-2016 9:29pm

23/02

2.35 miles @ 9.23.

25/02
3.65 miles @ 8.35

26/02
3 miles @ 8.35 pace

27/02
5 miles @ 9.14 pace

01/03
4.23 miles @ 9.47 pace

Saturday 5/03

10k @ Runamuck down in Kildare. Great laugh. No idea of time. Mostly jogging but still a decent work out in its own way!!¬

7/03
6.5 miles @ 9.15 pace.

Tonight:

4 miles. (Idea was a warm up about 8 min mile, two miles at 45 min ten k pace and then a warm down at 8 min pace also. Tough work!!

Splits as follows:
7.52, 7.08, 7.14, 8.02

Been pretty bad updating this of late. I find its good for accountability in general so ill try to get back into the habit. Not much structured training going on.

Thinking of giving sub 45 a crack in the Great Ireland Run. Thats the reaosning behind the 2 miles at 7.15ish pace tonight. It would be a strecth to say the least but its good to have a goal!!

Mad busy in work these days so the running has been keeping me sane as much as anything else!!

Weight has come down too and ive been doing stretching and foam rolling as much as possible. Every little helps.

denis b · 10-03-2016 9:38am

LaHaine wrote: »

Tonight:

4 miles. (Idea was a warm up about 8 min mile, two miles at 45 min ten k pace and then a warm down at 8 min pace also. Tough work!!

Splits as follows:
7.52, 7.08, 7.14, 8.02

Thinking of giving sub 45 a crack in the Great Ireland Run. Thats the reaosning behind the 2 miles at 7.15ish pace tonight. It would be a strecth to say the least but its good to have a goal!!

Nice session and watching this with interest. Hope to go 44:59 myself at the K Club 10 km in April.

LaHaine · 14-03-2016 10:13pm

Wed 09/03

4.1 miles @ 9.25 pace

Sat 20 miles on bike

Nice to get out on the bike for the first time in aaages. Quick spin out to Howth and back in the sun. Nursing a hangover!!

Sunday 3 miles @ 8.45

Another hangover. Ughhhh

Today

1 mile warm up @ 8.48

8x400 with 1 min recovery

1.35, 1.36, 1.32, 1.34, 1.32, 1.38, 1.29

1 mile cool down @ 9.17 pace

This was good but tough as i had a strong head wind and tail wind. So some were too fast probably and others too slow. Good hard session though which can only be a good thing!!

LaHaine · 15-03-2016 10:13pm

Tonight

Recovery 5.19 miles @ 9.43 pace.

Pottered around the city centre people watching as much as anything else. Soundtrack provided by "god is an astronaut" Great running music to let the mind wander.

LaHaine · 17-03-2016 10:13pm

Today:

7.63 miles @ 9.09 pace.

Ran out to Nutley Lane and ran up and down it three times as part of the run. As im in Dublin city centre most of my runs are flat as a pancake. With that in mind i tried this tonight.

Nice run. Felt good.

LaHaine · 19-03-2016 11:20am

This morning

Recovery is the name of the game. Sore legs yesterday.

3 miles @ 9.06.

Managed to give completely wrong directions to some poor fella looking for a football pitch. Oops!!

LaHaine · 20-03-2016 11:52am

Today

5 miles @ 7.24 pace. 37.01

Plan was to do 5 around 8 min miles but when i did first in 7.30 i decided to try hang on. Thats pretty much flat out for me over 5 miles. Must check to see how it compares to pb.

Felt good to push into discomfort zone and try to hang on. Finished pretty strong.

LaHaine · 22-03-2016 11:20pm

Tonight

3.5 miles recovery. 9.28 pace.

First run in new runners. Brooks Ghost 8. Feel good so far anyway!

Good bit of stretching and some kettlebell swings, squats etc after. Get those glutes firing.

LaHaine · 25-03-2016 1:35pm

Wednesday

3 miles easy @ 8.45 pace.

Today:

11 miles @ 9.10 pace.

Tough run. Met buddy and went up to phoenix park. After 6 miles including the S bends etc we stopped and did hill sprints. 6 with walk recovery on steep hill.

Turned off watch for the sprints. Then run home. Proper fcuked after it. Good times.

LaHaine · 28-03-2016 12:32pm

Today:

6 miles @ 8.40 pace.

Was in Lahinch for the weekend so no running there. Although i got a couple of hours surfing in on Saturday. Weather too wild yesterday unfortunately.

LaHaine · 29-03-2016 10:02pm

Tonight :

5 miles easy enough @ 9 min mile pace.

Plan is to increase to 25 miles as a minimum per week from now on. See how the body copes.

Foam rolling and some stretching /strength exercises after run.

LaHaine · 03-04-2016 9:56pm

Wednesday 30th

3 miles @ 7.18 pace. Puffing n panting.

Today:

11.8 miles @ 9.12 pace.

Up to the phoenix park for a long run and some hills. Felt good after i got into a rhythm. First few miles were a struggle but got there in the end.

LaHaine · 09-04-2016 11:06am

Tues 3.5 miles 9 min mile pace

Wed 3.5 miles 8.53 pace

Today 6.5 miles 8.46 pace

Been struggling all week with swollen gland. Lacking in energy etc so two runs midweek were just getting some miles in. Today was a bit better feel wise but still not feeling great.

At physio mid week. Lot of good stretches learned. Hitting the tight spots well so will try keep that going consistently.

LaHaine · 13-04-2016 8:37pm

Sunday

20 miles cycling out to howth in a hurricane on bike!

Mon 10th

5.72 miles @ 8.53 pace. A monsoon!!

Lovely getting out in the rain on a quiet evening for once down on sandymount strand

Tues 11th

30 minute swim.

Today 8 miles @ 9.09 pace.

Very hilly route up to phoenix park. Heavy enough bag so tough run. Enjoyed it though.

Keeping up the stretching. Feeling a lot better after dodgy throat last week.

LaHaine · 30-10-2016 10:58pm

3.54.34. Good things come to those who wait...

Ososlo · 30-10-2016 11:19pm

excellent! Delighted to see it came together for you!

LaHaine · 31-10-2016 12:46pm

Ososlo wrote: »

excellent! Delighted to see it came together for you!

About timeðŸ˜Š

Been keeping an eye on your log. Incredible stuff. Very inspiring

Go Forward in Reverse

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