Ronnie Runs Riot

ronnie085 · 16-01-2011 6:56pm #1

This is as good a time as any to start my first log. Starting the P&D 18 week (55-70 mile) plan for the Edinburgh marathon tomorrow so hopefully this keeps the motivation up for this and beyond.

Background

I'm 31 years old, 11st 0, 5' 10"
Started running this time last year and really enjoyed it. Completed few 10Km/ half marathon races during the summer and then made the (probably stupid) decision to go for the Dublin marathon. Lucky enough all went well and completed the training and race injury free.

Present

Training after Dublin went well until Christmas, got bit too festive

followed by a chest infection so missed 2 weeks. Last 2 weeks
of slow easy miles. Shocked myself yesterday with PB in Waterford half.

PBs

5Km 21.29
10Km 43.56
Half 1.31.40
Marathon 3.18.41

Goals 2011

Most important to keep enjoying running
Try to improve diet which can get dodgy
Sub 3 marathon(Dublin), sub 40 10Km, sub 1.28 half.

Thats all folks

ronnie085 · 16-01-2011 7:03pm

Today

3 miles very easy recovery run

Plan for week

Mon: 9 miles General aerobic (suppose to include 4@ HM pace, Sat looked after that.)
Tue: 11 mile medium
Wed: 5 mile recovery/ core
Thurs: 9 mile general
Fri: 5 mile recovery
Sat: 15 mile long
Sun: Rest/ core

menoscemo · 16-01-2011 7:08pm

Best of Luck Ronnie, I may do Edinburgh myself, looks like a nice marathon.
Nice to meet you yesterday, despite the fact it was in the most difficult part of the course. Conditions weren't condusive to a decent converstation:P
When you repassed me with a mile to go you pulled about 10 seconds ahead and just stayed there, My legs just weren't letting me put in an extra effort to catch up at that stage.

BTW Those 5 and 10k times look incredibly soft. Any plans to rewrite those?

ronnie085 · 16-01-2011 7:27pm

Thanks menoscemo, it wasn't the best time to have a chat :eek: my legs were screaming at that stage, couldn't stick with you, recovered a bit after that. The last 10k i ran was about 6 months ago so needs updating, hopefully as part of the marathon plan, going to look at the shorter stuff in the summer, all going well

ronnie085 · 17-01-2011 7:29pm

Today: 9.04 miles easy @ 8.03 m/m,

One of them mondays in work, felt sluggish and lazy all day. That all changed after first mile of run. Lovely evening for it, cool but sunny. Legs felt great, the race on Sat must have blown the cobwebs away, was tempted to push a bit harder but decided to stick with planned pace, esp with 11 miler due tomorrow. The week is off to flyer

Diet:
Good apart from evil cream bun at lunch, soo good

MTD 99 miles
YTD 99 miles

ronnie085 · 18-01-2011 7:39pm

Today: 11.45 miles medium/long run @ 7.30 m/m

Good strong run today over a hilly route.I use heart rate as a guide to hit right intensity and today my pace ended up faster than it felt or heart rate suggested so I'll take that as a good sign, must be getting back to a decent level (for me) after the Christmas "break".

Diet:

No slip ups today, yet

MTD: 110 miles
YTD: 110 miles

ronnie085 · 19-01-2011 7:14pm

Today: 5.1 miles recovery @ " v slow pace"

Try not to pay any attention to pace on recovery runs, when i did there was always a little voice in my head telling me to go a little bit faster, a little bit more etc. Now I just keep an eye on my heart rate and keep it below 140 which is about 68% of max. So 5 uneventful, slightly icy, miles around newbridge, getting cold out there again. The only problem with recovery runs is the boredom, might start bringing the ipod on them:o. Did extra stretches instead of the planned core session, back to the gym on Friday.

Diet:

Ok, greasy rasher sambo for brekkie, ah well

MTD 115.2
YTD 115.2

ronnie085 · 20-01-2011 9:09pm

Today: 9.13 miles easy run @ 7.54 m/m

Legs felt heavy for first 4 miles, tough up and down route probably didn't help, whoever says Kildare is flat is telling lies

. Got into a nice rhythm as time went on and finished strong. Didn't pay much attention to pace on the run so was happy when i checked the average at the end considering the route and i didn't push to hard, going well this week

Diet

No treats today, v good

MTD 124.3
YTD 124.3

ronnie085 · 21-01-2011 7:54pm

Today: 5.06miles recovery

What a battle to do this one. Tough day in work, got home and all i wanted to do was veg out and go for few pints. About 3 attempts to get changed then gave myself the kick up the ...... i needed. Once i had the gear on was feeling better, straight out the door. Don't really remember much about the run itself, just tipped around at nice easy pace in auto pilot and was home before I knew it, feeling 100 times better.

Diet:
OK, till my weakness hit, Friday chipper, the guilt, oh the guilt

ronnie085 · 22-01-2011 1:03pm

Today: 15.1 miles long @ 7.31 m/m

Up early and big bowl of porridge, then opened the curtains for look out, as expected, frost. Wrapped up, getting plenty of use out of the free Waterford AC hat this week and out the door. First 2 miles a bit slow, 7.50's, which is normal for me in the mornings, my legs need a little time to wake up. Before long was putting in consistant 7.20's - 7.30's miles within my heart rate limits which i was very happy with. The curragh was like a postcard this morning with the fog, frost and rising red sun, shame i did't have my camera, although wouldn't have had time to take any pictures

. Finished with another few miles left in the tank. Now to watch Liverpool beat Wolves :pac:

MTD 144.55 miles
YTD 144.55 miles

ronnie085 · 24-01-2011 2:57pm

Yesterday: Rest day

Today: 7.83 miles @ 8.30 m/m, strides x 6

Not great today, felt tired, just jogged around at nice even pace, glad to get out though.

Plan for week:

Mon 8 miles easy
Tue 12 miles medium/long
Wed 5 miles recovery
Thurs 9 miles easy
Fri 5 miles recovery
Sat 16 miles long incl 8 @ MP:eek:

menoscemo · 24-01-2011 3:53pm

ronnie085 wrote: »

Sat 16 miles long incl 8 @ MP:eek:

What's Mp for Edinburgh Ronnie? that 15 @7:30 pace on saturday seems like a hell of a session. Only 30 seconds below HMP :eek:

ronnie085 · 24-01-2011 6:23pm

menoscemo wrote: »

What's Mp for Edinburgh Ronnie? that 15 @7:30 pace on saturday seems like a hell of a session. Only 30 seconds below HMP :eek:

Yeah., happy how that went, it actually felt very comfortable. After the last weeks training i am starting to think of going for 7.00 m/m. I know i would be pushing it as it is my HMP, but even after just over a week i feel in alot better condition than i was in Waterford. The big worry i have would be getting injured, suppose it will be a matter of listening to what my body is telling me and pull back if i start getting any niggles

ronnie085 · 25-01-2011 1:59pm

Today: 12.13 miles medium, hilly, @ 7.38 m/m

Tough enough day today, pushed it hard going up the hills and recovered on the downhill. First 6 or so miles against a stiff enough breeze which made it harder but felt strong.Second half I eased up and just ran 'steady' home. Felt like AA roadwatch for a little while as 4 people stopped me looking for directions within 20 mins, tested the patience that.

ronnie085 · 26-01-2011 1:59pm

Today: 5.06 miles recovery, slow

Bit stiff today for first couple of miles but felt better as time went on, sure thats what recovery runs are for. Note to self - still to cold to go out without gloves

ronnie085 · 27-01-2011 1:43pm

Today: 9.01 miles easy @ 7.56m/m

Strange first few miles, felt like i was running like a new born giraffe, say it was just getting used to a new pair of runners, first time i wore them in a non-recovery run. Felt good after about 3 miles and got into a nice rhythm, felt like going for another 5, good sign that I'm hungry to get the miles in. Speaking of hunger, diet has being shocking this week, working an evening shift and always seem to get lazy about food when i do it, something i will have to sort out.

ronnie085 · 28-01-2011 12:14pm

Today: 5 mile recovery

Nice calm cool morning for a slow easy jog. Legs felt good, had to pull myself back a couple of times. All set now for a good session tomorrow.

ronnie085 · 29-01-2011 2:24pm

Today: 16.98 miles @ 7.29 m/m incl 8 @ MP

Was a bit nervous about this, the longest I've ran since DCM was 15 mile, so a 16/17 with MP miles stuck in the middle had me a bit worried. So whats the saying, HTFU, out the door with me. First 4 miles at about 7.50 pace then pushed on to MP miles.
6.57
6.56
6.58
6.58
7.00
7.01
7.01
6.59
Happy with how they went, probably little to fast as the last mile was a little tougher than it should have being. Slowed down to 8.36 mile then picked the pace back up to 7.50's . Didn't have much left in the tank when i got home. For some reason garmin connect only mapped and graphed as far as mile 12 :mad: but still recorded all the stats thank god. Good week done.

Now Ron sleep zzz :pac:

ronnie085 · 31-01-2011 7:53pm

Yesterday: Rest day

Today: 11.5 miles easy @ 7.48 m/m

A bit sore and stiff after saturdays session. Normally the legs like that after a rest day anyway so was not to worried. Could feel myself getting stronger as time went on and was flying after 6 miles, although turning out of the headwind helped. Finished feeling good, good end to a good months training.

Plan for week:

Mon: 11 miles easy
Tue: 13 miles medium/long
Wed: 5 miles recovery
Thurs: 9 miles incl 4 @ HMP
Fri: 5 miles recovery
Sat: 15 miles long
Sun: Rest

ronnie085 · 31-01-2011 8:00pm

212 miles in 27 runs.
Av per run 7.85 miles.
8 miles @ PMP (7.00 m/m)
0 miles @ Hm/10k/5k pace

1 Race - Waterford half - 1:31:40 PB

No injury/niggle worries

ronnie085 · 01-02-2011 8:47pm

Today: 13.6 miles, hilly @ 7.36m/m

Real Irish weather this evening, sun, wind, rain and seemed like everything in between. Ran a hilly route today, again slow to get going, dont know if its a sign of tired legs or just warming up slower. Finished strong so not to worried. May buy some more bodyglide, ouch

ronnie085 · 03-02-2011 8:48pm

Yesterday: 5 miles recovery

Nothing much to report, legs felt grand, body didn't, felt like i had no energy, hopefully I'm not coming down with something.

Today: 9 miles @ 7:53m/m incl 4 miles @HMP

What a horrible evening, thought about doing this for a while, plus still wasn't feeling 100%, "DONT BE SOFT AND GET OUT THE DOOR" and out i went. Couple of 8 m/m to warm up then into the 4 mile tempo. Tried to pick a sheltered route with mostly a crosswind to make the mile splits even enough. First couple of miles fairly comfortable then turned into the wind for a while, hard work to hold my target pace(6:40). Last mile was along a twisty road, hitting a headwind every second turn and the sting in the tail of a short sharp hill to really test me. The biggest battle was with my head for the last 1/2 mile, really happy I completed this.

Splits:
6:30
6:37
6:36
6:45 (hill took its toll)

Finished up with 3 easy miles to cool down, around 9 m/m. That is all

ronnie085 · 04-02-2011 6:11pm

Today: 5.08 miles recovery

Felt a lot better today, must have had some sort of bug in my system the last couple of days, esp wednesday. Nice slow jog, the wind didn't bother me to much although it should be fun tomorrow on my long run around the wide open spaces of the curragh plains, cant wait!

ecoli · 05-02-2011 9:16am

ronnie085 wrote: »

Yesterday: 5 miles recovery

Nothing much to report, legs felt grand, body didn't, felt like i had no energy, hopefully I'm not coming down with something.

Today: 9 miles @ 7:53m/m incl 4 miles @HMP

What a horrible evening, thought about doing this for a while, plus still wasn't feeling 100%, "DONT BE SOFT AND GET OUT THE DOOR" and out i went. Couple of 8 m/m to warm up then into the 4 mile tempo. Tried to pick a sheltered route with mostly a crosswind to make the mile splits even enough. First couple of miles fairly comfortable then turned into the wind for a while, hard work to hold my target pace(6:40). Last mile was along a twisty road, hitting a headwind every second turn and the sting in the tail of a short sharp hill to really test me. The biggest battle was with my head for the last 1/2 mile, really happy I completed this.

Splits:
6:30
6:37
6:36
6:45 (hill took its toll)

Finished up with 3 easy miles to cool down, around 9 m/m. That is all

Hey Ronnie

Well done on the session. The only thing i couldnt help notice is the fact these are down as HMP. Was the wind at your back for these? I only ask because your current fitness would suggest you should be running these at closer to 7 min pace than 630 (Given your recent HM).
When running tempos and paced runs it is always important to run them at current fitness pace rather than target pace. Running them too fast can be just as bad as running them too slow as you change the whole dynamics of the session. Like wise you should be taken wind into account and adjusting your pace to slower to allow for the wind the most important thing is effort should be maintained rather than time.

ronnie085 · 05-02-2011 9:56am

Hey ecoli, a slap on the wrists for me

. Yeah I can see where your coming from, I do tend to push a bit to hard on these sessions, was guilty of that in the last mile against the wind, although the other 3 felt good(wind at backmile 1, cross 2/3). My prep for the HM was extremly poor and i feel in a lot better shape at the moment, consistant training has worked wonders. Dont know if it makes much of difference over the shorter distance but HR was about 10 BPM less than HM. Thanks for the advice and will definitely take it on board, it was one of the reasons i started a log, have a lot to learn:)

ecoli · 05-02-2011 10:06am

ronnie085 wrote: »

Hey ecoli, a slap on the wrists for me . Yeah I can see where your coming from, I do tend to push a bit to hard on these sessions, was guilty of that in the last mile against the wind, although the other 3 felt good(wind at backmile 1, cross 2/3). My prep for the HM was extremly poor and i feel in a lot better shape at the moment, consistant training has worked wonders. Dont know if it makes much of difference over the shorter distance but HR was about 10 BPM less than HM. Thanks for the advice and will definitely take it on board, it was one of the reasons i started a log, have a lot to learn:)

I only say it because I have been doing it for years myself. I always thought harder = faster. Over recent years i have trained at paces like

400m reps 70-75 sec reps
tempo s 540-550

Though recently have been running paces such as
400m : 80 - 83
Tempo: 5.50- 6.10

Ran first race of the year not expecting anything because the fastest i had ran was 5.20 pace for one session in 2 and a half months. Results of the race were min and a half quicker than expected time running 5.30 miles for five miles.

Think most of us are victim of trying to make excuses that we are in better shape than we think and as a result will see more benefits from running faster but people fail to see that long distance training isnt about getting faster (otherwise we would be sprinters) its about maintaining our high intensity speeds for long and becoming more efficient

My new coach said before he took me in " we are not gonna train harder we are going to train smarter" and has yielded great benefits

(sorry if this comes across as preaching

)

ronnie085 · 05-02-2011 2:28pm

ecoli wrote: »

(sorry if this comes across as preaching )

Preach away;)

Today: 15.1 miles @ 7:42 m/m

Enjoyed this, the wind easyed off, raining but not to heavy and mild enough. Running through the town getting a lot of strange looks from people in their nice cosy cars, dont think I as mad as they made me feel. Out to the safety of the countryside, nearly had the roads to myself, tip toeing through floods on the roads, my newish runners not looking so new anymore. Started to feel very hungry about mile 13, didn't realise had a gel with me in my hydration belt, stupid, made the last couple of miles more uncomfortable than the should have being, plus the smell coming out of peoples houses of frys didn't help, oh its being so long yum yum:D

ronnie085 · 07-02-2011 1:28pm

Yesterday: Rest day

Today: 9.1 miles easy @ 8:06m/m + Strides x 10 (total distance 10.17)

Usual heavy legged feeling after a rest day for the first 3 miles or so, starting off against a strong blustery wind didn't help. Improved as time went on. Just kept a nice steady pace and didn't push at all. Finished up with strides x 10, could really feel the first few stretching the muscles out, they're a great way to loosen out the legs.

Plan for week:

Mon: 9 miles easy & strides
Tue: 14 miles medium/long
Wed: 5 miles recovery
Thurs:11 miles medium/long
Fri: 5 miles recovey
Sat: 18 miles long
Sun: rest ( thinking of doing a very easy 3 recovery to combat the heavy legs after a rest day. Will see how I feel on the day. Streak again maybe :cool:)

ronnie085 · 08-02-2011 1:41pm

Today: 13.99 miles hilly @ 7.35 m/m

Suns out again, makes it alot easier to get out the door. First 5/6 miles were fairly tough, few short sharp shocks of hills with a stiff enough breeze into my face.Turned a corner and all of a sudden was flying with the wind at my back. Felt good today.

ronnie085 · 10-02-2011 1:47pm

Yesterday: 5.08 miles wet slow recovery run, enjoyable though, felt fresh.

Today: 12.24 medium @ 7:40m/m

Felt very good. Before i started out decided to take it a little bit easier and not pay to much attention to my pace. First mile was 8:18 which felt nice and comfortable so just continued with that perceived effort, enjoying the milder weather with no wind to worry about. Checked the watch after about 5 or 6 miles and was pleastantly surprised at the pace i was travelling at. Got very foggy out on the curragh, could barely see 20m ahead, dangerous as it was that heavy plus a bit eerie. Was glad to get to the racecourse where i had a path the rest of the way home to keep me out or harms way of the few cars around. Finished strong, delighted with this run, one of them good days

ronnie085 · 12-02-2011 2:20pm

Yesterday: 5.4 miles recovery

Felt good, got to a stage when the legs wanted to push on and had to tell myself to hold back

Today: 18.65 miles @ 7:31m/m

Real spring morning, sun out, still a bit cold. Plenty of people out running and cycling taking advantage of the good weather. Started out feeling fresh, knew it was going to be a good session. First mile about 7:50m/m then settled into a nice rhythm of 7:20/7:30 miles, well within heartrate limits. Feeling very good, even snuck in a 7:00 mile, without noticing it, well a downhill mile but still. Started to tire with about 2/3miles to go but was still well under control keeping the same pace. Enjoyed today. Excellant week, 66 miles and feeling good. Little side note, it a year ago today since a started running, struggled around 2.5 miles at god knows what pace, now doing 66 mile weeks and ~19 mile training runs @ 7:30 pace, what a difference a year makes :cool:

ronnie085 · 13-02-2011 10:23pm

Today: Rest day

Plan for week:

Mon: 9 miles incl 5 @HMP
Tue: 14 miles long
Wed: 5 miles recovery
Thurs: 12 miles medium/long
Fri: 5 miles recovery
Sat: 18 miles long incl 10 @ MP, scary
Sun: Rest

ronnie085 · 14-02-2011 8:43pm

Today: 9.01 miles @ 7:37 incl 5 @ HMP

Started with a 2 mile warm up, about 8:20 m/m's. Legs a little stiff but no big deal. Then down to business. Decided before I went out to slow these down from ecoli's advice last time, was going to aim for about 6:50 miles. Had problems judging my pace and ended up faster than the target (sorry ecoli :P) but still felt like I was holding back. Had plenty in the tank after 5 miles so maybe I wasn't to far off the right intensity.

Splits:
6:41
6:43
6:44
6:45
6:43

A nice easy 2 mile cool down at near enough 9m/m to end a surprisingly enjoyable session.

ronnie085 · 16-02-2011 6:55pm

Yesterday: 14.04 splishy sploshy miles @ 7:53m/m

Yet to decide if i like running in the rain or not, was that bad there was no point avoiding the puddles, just head down and straight on through them. Glad to see a fair few other brave souls out in that weather. Legs felt tired today, esp on hills, will ease up the pace for the next couple of days to prepare for the big session on Sat. Then a well deserved step back week to follow.

Today; 5.1 miles recovery

Felt better today, trotted around at a nice slow recovery pace, felt very relaxed.

ronnie085 · 17-02-2011 8:44pm

Today; 12.26 miles @ 7:49 m/m

Still felt a little tired, esp around the calfs, probably didn't help that I didn't stretch yesterday, made up for it tonight. Nice run otherwise, perfect weather for it. Now for my first couple of pints for nearly a month

ronnie085 · 18-02-2011 6:53pm

Today: 5.36 very slow recovery miles.

Late night last night and early morning don't really mix, stupid boring Liverpool making me drink to forget what i was watching. Slow jog did the job of clearing the legs and head, its the best cure me thinks

ronnie085 · 19-02-2011 8:36pm

Today: 18.36 miles @ 7:33 m/m incl 10 @ MP

Bad start, first 4 miles at 8:20 pace or so. The legs felt very heavy, was worried how they would react to 10 MP miles. The first 2 were a struggle then I think the body realised it had work to do. Something clicked and was feeling comfortable and nearly enjoying the pace in the sunshine. Was planning on 7:10 pace, a few miles were faster but none slower and finished strong. Last 4 miles home at about 8/8:10 pace, tired but satisfied with my mornings work. A recovery week next week, much needed I think as legs were tired the last couple of days.

Splits
7:08
7;07
7:08
7:01
7:04
6:59
7:05
7:01
7:09
6:52

ronnie085 · 21-02-2011 3:11pm

Yesterday: 30 min swim, nothing mad, more relaxing than anything. 2 lengths crawl, 4 lengths breaststroke x about 6 reps

Today: 7.1 miles easy @ 8:03 m/m + strides x 10 (total 8.17 miles)

Nice sunny morning. Started out at a nice steady pace and just kept it nice and comfortable today. Legs felt better, a little stiffness in my left calf and achillies but it improved the longer I was going. Finished up with 10 strides, feeling nice and loose. I think the swim yesterday helped with recovery from Saturdays session, may get in the pool more often.

Plan for week:
Mon: 8 miles with strides x 10
Tue: 12 miles medium/long
Wed: 5 miles recovery
Thurs: 10 miles easy
Fri: 5 miles recovery
Sat: 15 miles Long
Sun: rest

Nearly a 9 mile planned reduction in volume for the week, will also slow the runs down to ensure a good recovery week to be ready to push on from here over the next few weeks.

ronnie085 · 22-02-2011 1:41pm

Today: 12.26 miles easy @ 8:06 m/m

Ran mostly by feel today, only checked the watch every now and again for HR, making sure I didn't push to hard. Must be getting used to this running lark as I ran a very even pace without watching it. Have a small niggle in my left ankle, achillies kind of area, nothing to worry about yet but will keep a close eye on it. Feels like the tiredness that was in the legs last week is nearly gone.

ronnie085 · 23-02-2011 2:01pm

Today: 5.41 miles recovery

One of them days when running slow felt harder than a fast run. Ankle didn't give any trouble so it looks like it was nothing to worry about. Kept the HR down but was fighting myself abit today, kept checking the watch to make sure I wasn't going to hard which made it not the most enjoyable of mornings. Agggh I think the dull morning has made me grumpy

ronnie085 · 24-02-2011 5:03pm

Toaday: Where do I start.....

Early AM: 3.95mile @ reccovery pace.

Not planned, just woke up and felt like going for a jog, not because misters P&D said so......cue teenage strope

Late AM: Circuit training class.

Had it in my head for a while to try this in the local gym for a while. Found out a few things, 1. it not easy, 2. I have a serious lack of upper body strength, 3. it really not easy. Going to make this class a more regular thing as it seemed to be getting all the areas that are being neglected by just running.

Early PM: 9.92 miles easy @ 8:06 m/m

At last a planned session today. First mile or 2 felt a little strange, a bit of tightness in the legs already after the circuit training. Settled into a nice rhythm after that until I hit a gale force wind into my face. It was the last thing I needed but just kept plodding along not pushing to hard. The last 3 miles were a gift with the wind at my back, felt like I was flying with no effort.

13.87 miles for the day. Thats what a day off work does, it would have bein easier to go in, good one though

ronnie085 · 01-03-2011 7:36pm

Missed a few days logging, being a hectic few days since thurs plus was thick with myself, first missed planned session of the year happened on sat, very upset with myself.

Fri: 4.97 miles recovery

Stiff after circuit training so decided to do this on grass, laps of local GAA pitch, not very interesting

Sat: missed day :mad::mad::mad::mad:

Sun: Rest day

Plan for week:

Mon: 10 miles incl 5 @ HMP
Tue: 14 miles long
Wed: 5 miles recovery
Thurs: 11 miles easy
Fri: 7 miles easy
Sat: 21 miles long
Sun: Rest/ swim

Yesterday: 10.05 miles @ 7:36 m/m incl 5 @ HMP

motivation down after the missed session, struggled to get out the door, glad I did, lovely evening for this. 2 miles w/u @ ~ 8 m/m then into the tempo run. Legs a little slow to get going but got stronger as the miles ticked by, finishing feeling a lot better than the start. Confidence and motivation back after these. Finished with 3 miles c/d @ ~ 8:40 m/m.

Splits:
6:47
6:44
6:49
6:47
6:44

Today: 14.06 miles long/hills @ 7:35 m/m

Felt strong today. Picked a hilly route and ran a decent clip. So much easier to run faster when the sun is out. Seem to be getting faster as I went on without putting any extra effort in.

ronnie085 · 01-03-2011 7:52pm

233 miles in 24 runs.
Av per run 9.46 miles.
10 miles @ PMP (~7.05 m/m)
14 miles @ Hm pace (~6:45 m/m)
0 Races

No injury/niggle worries

ronnie085 · 02-03-2011 6:57pm

Today: 5.14 miles recovery

Nice relaxing trot around the town, another super evening for it. Wore the ipod for first time ever, didn't really like having it on, kept on losing my rhythm and travelled faster than I should have being, although discovered Massive Attack has the right beat for a recovery run, stay away from ac/dc.

ronnie085 · 03-03-2011 9:54pm

Today: 11.47 miles easy @ 7:45 m/m

Perfect evening for a run, clear sky, bit of a cool breeze and strong legs. Felt like I could run all day. Seem to be going well after the weekend off although not going to make a habit of that. Everybody seems to be in so much better form when the weather is good, got more hellos, smiles and waves today than I did over the rest of the year.

ronnie085 · 04-03-2011 6:32pm

Today: 6.18 miles easy @ 8:25 m/m + strides x 10 ( 7.38 miles total)

Nothing much to report. Went out at the lower end of the easy scale and sped up (slightly) as I went on. Legs a little heavy today although the first couple of strides seemed to stretch them and loosen them out a bit. Looking at entering few races now, Mallow 10 maybe, GIR (back to where I started) probably, BHAA 10k in May and plan calls for a 10k easter weekend, struggling to find one local, Butlerstown maybe, excuse for a night or 2 in Waterford

, oh and the Kildare half, just to jog around on some of my regular training roads as my last long run the week before Edinburgh

ronnie085 · 10-03-2011 2:28pm

Being a strange couple of weeks, very hectic, life testing me but still getting the runs in.

Summary of last week:

Sat: 21.5 miles long @ 7: 48 m/m

Went well, felt tired after 13/14 miles but kept going at same pace and improved towards end of run

Sun: Celebrate Liverpool beating Man U, hard work

Mon: 4 miles hungover recovery run

Planned to be a double day 6 & 4, did the 4 first to clear the head, couldn't fit the 6 in as ended up in A & E with the OH mon night till 5am, nothing serious thank god.

Tue: 14.05 long @ 8:08 m/m

With the lack of sleep last night/morning before just went and ran by how I was feeling and didn't push at all, went surprisingly well

Wed: Got my double in today, am 6 miles recovery, pm 4 miles recovery.

Today: 11.14 miles @ 7:36 m/m incl 6 @ HMP

Every time I do a tempo run the wind seems to pick up, ah well strength work in disguise, little tired at the start but found rhythm quickly and ended up being a good session.

splits:
6:38
6:45
6:40
6:48
6:42
6:41

Even enough splits considering the wind and had more in the tank at the end so happy with that:)

Plan:
6 mile recovery tomorrow and 20 mile long on Sat.

ronnie085 · 11-03-2011 1:09pm

Today: 6.16 miles recovery

Running in the rain is much nicer than the wind, nice relaxing run. Pace nearly 30 sec per mile faster than normal recovery runs with same HR whatever that means, hopefully I getting fitter :cool:

ronnie085 · 12-03-2011 6:07pm

Today: 21.52 miles @ 7:43 m/m

Mixed bag today. Woke up and looked out the window expecting all sorts of weather but it was an ok morning, little did i know that would all change, well I should have known :rolleyes:. First six miles where a bit more of a struggle than usual which made me nervous, it would be a long run feeling like that then all of a sudden I was flying, 7:30 m/m without even thinking about it, this is easy. Then the weather gods hit, rain and wind, the wind chill making it really really cold. Kept the pace up but the enjoyment was gone, like the feeling in my hands, no gloves, big mistake. Legs still going well then another problem which has started to affect me lately, shoulders getting very sore, made the last 4 miles very uncomfortable. Dont know if its a form thing or lack of upper body work. Was glad To see my front door, then the final problem, couldn't turn the key with numb hands ....

ronnie085 · 15-03-2011 7:18pm

Sun: 30 min spash in the swimming pool

Plan for week:

Bit of juggling about this week, night out on fri, dont think 12 MP miles would be the best after that on Sat:p

Mon: am 6 miles recocery
pm 4 miles recovery
Tue: 15 miles long
Wed: 6 miles recovery
Thurs: 16 miles incl 12 @ MP
Fri: 13 miles long
Sat: 7 miles recovery
Sun: rest

Mon: am run didn't work out, stupid snooze button
Early pm: 6 miles recovery
Little stiff from sat but felt good after 3 miles.
Late PM: 5 miles recovery
Very slow run about 9pm, prob the latest I have ever being out, enjoyed it though, lovely calm night.

Today: 15.1 miles @ 7:22m/m

I go some much better when the sun is shining, was flying today. Kept the HR within the limits and just ran, still plenty in the tank when I finished, big confidence boost today, roll on a good summer

ronnie085 · 16-03-2011 8:34pm

Today: 6 mile recovery run in the sun

Another lovely evening, so much easier to get out when the weather is like this. The only problem is the amount of dog sh1te around the place has gone up x10 with people walking their dogs and not scooping :mad::mad::mad:

Ronnie Runs Riot

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