[average_runner]

Opps. EPO does great things

Where is the race? Hoping to break 75 this year in the 10 mile series.

[slowsteady]

Originally Posted by average_runner

Opps. EPO does great things

Where is the race? Hoping to break 75 this year in the 10 mile series.

John Treacy 10-mile in Dungarvan next Sunday. Hoping to get sub-75 myself but it won't be this week

[average_runner]

Monday
----------
5 mile lunchtime session out along the sea front in Clontarf. Nice day out there till the wind hits you, makes it that bit colder on way back.

Took it easy enough and slowed it down near the end.

Total Mileage 5.08, Avg pace 8.43, Time 43.50.




Summary

Running Distance Table

Month	2012	No. of Runs
January	95.85	15
Total	95.85	15

Core Strengthing Table

Month	No of Sessions
January	7
Total	7

[average_runner]

Tuesday
--------
Didnt run with the club tonight as wanted to do a recovery run as its an easy week. So did 5 miles @ 9.29 pace. A bit of boring run but went from home into Lucan Village up the hills and back around to home.

A good few runners out last night and quiet warm out too.

Total Distance 5 miles, Avg Pace 9.29, Time 47:29


Summary

Running Distance Table

Month	2012	No. of Runs
January	100.85	16
Total	100.85	16

Core Strengthing Table

Month	No of Sessions
January	8
Total	8

[average_runner]

Thursday
--------
Tempo session tonight with the club tonight. Did 1.5 miles warm up @9.30 pace and then did some stretching.

I didnt do the tempo session as was taking it easy for sunday. So did 43 mins easy till i got 5 miles in. Pace was 8.32.


Total Distance 6.5 miles, Avg Pace 8.34, Time 43 mins

Core session tonight and the the Raheny 5 miler

Summary

Running Distance Table

Month	2012	No. of Runs
January	107.35	17
Total	107.35	17

Core Strengthing Table

Month	No of Sessions
January	8
Total	8

[average_runner]

Raheny 5 mile Race Report
--------------------------

Woke up Sunday morning and went oh god, look at that weather, but the show must go on, then i heard from my wife, "You crazy Husband"

So headed off to Raheny at 1 and got there at 1:40. Still pissing rain but got a good car spot on wade street.

Registration was quick and easy as usual there and off to the gaa club i went.

Found the bar up stairs, he he, and continue where i left off at home watching the tennis. That was some match.

Couldnt find a changing room for men which was bad form if none around, usually wouldnt bother me but i had to attend a funeral removal in raheny afterwards.


Headed off to the race line at 2.50 and got about 1/4 way up. First mile was around 7.08 speed, plenty of surface water, second mile was 7.12 which i struggled a bit on. Third mile was 7.04. 4th mile was my worst mile even though it was downhill at 7.15 (well felt like that) and the 5th mile up the hill was my best mile at 7.03.

Alot of surface water as you imagine which meant shoes got very heavy but really enjoyed it. It was a well run race again by Raheny and this race is up there with the Dunboyne 4 miler, Bhaa races.

The goody bag was superb plenty of treats The Phoenix park race series should take note of this

My race time was 35:42 which was better than i expected, was aiming for a low 36 as only back training for 4 weeks. PB is 35:30. My best time on this course was 37:35 so its a pb course wise


Plan is to train hard again now for 3 weeks and then find another race at end of Feb

Hope to get out for a recovery 5 mile today and core session tonight.










Total Distance 5.0 miles, Time 35:42 mins


Summary

Running Distance Table

Month	2012	No. of Runs
January	112.35	18
Total	112.35	18

Core Strengthing Table

Month	No of Sessions
January	8
Total	8

[menoscemo]

Originally Posted by average_runner

Couldnt find a changing room for men which was bad form if none around, usually wouldnt bother me but i had to attend a funeral removal in raheny afterwards.

There were 4 mens changing rooms, you had to turn right immediately as you came in the door and they were off a corridor paralell to the hall. A lot of people must have mised them as they were sparsley populated and lovely hot showers!

[Mr Slow]

Originally Posted by average_runner

, "You crazy Husband"

"You no go runny in the rainy"

Well done on the pb, the rest obviously stood to you.

Originally Posted by menoscemo

A lot of people must have mised them as they were sparsley populated and lovely hot showers!

Were you disappointed?

[average_runner]

I ask a number of stewards in the GAA club and they didnt know!!!

Everyone was asking were there any and no one knew !!

Ah well i know for next year. Still was a very good event.

Was only a pb on the course Mr Slow, but hope to get a PB when i run the RTE 5 miler.

[average_runner]

Monday
--------------------------

4 mile recovery run today, out along the clontarf sea front. Wind has changed direction big time, coming from the East now. Will it bring the cold and snow?

Average pace was 9.30, total time 38 mins and hpm 139. Total distance 4 miles


Core Session tonight hopefully, but alot of cooking to do too



Summary

Running Distance Table

Month	2012	No. of Runs
January	116.35	19
Total	116.35	19

Core Strengthing Table

Month	No of Sessions
January	8
Total	8

[Woddle]

Well done yesterday, nice start to the year. I'm in the same frame of mind as yourself, another 3/4 weeks of good training and then race. I'm looking at Dungarvan 10k put on by West Waterford on the 26th of Frb, might be of interest to you.

[average_runner]

Its a little bit too far from me up here in Dublin. Love Waterford though as went to college there. Used to be a nice little journey from Wexford.

Keep an eye on the weather, apparently that end could get hit bad.

[average_runner]

Tuesday Club Session
--------------------------

Tonight was a club session so did 1.5 mile warm up and then some warm up exercises and sprints.


The plan tonight was 8 mins fast, 3 min recovery, 7 min fast, 3 min recovery and 6 min fast.

Idea was to keep each lap consistent to improve stamina.

Average pace was 6.32 (1.24 miles), 6.31(1.09 miles) and 6.27(.94 miles)

1.5 mile warm down.

Total mileage 6 miles and thats a wrap for a good Jan.

Apparently we start hills for Feb


Summary

Running Distance Table

Month	2012	No. of Runs
January	122.35	20
Total	122.35	20

Core Strengthing Table

Month	No of Sessions
January	8
Total	8

[average_runner]

Thursday Club Session
--------------------------

Tonight was a fartlek session. Basically it was 40 mins on the road with 30-60 secs rest period. Some one would call the time and we run to that and then turn around and jog to the the people further back and so on.

Did 1.5 mile warm up and then 4.86 miles in the fartlek.
Did a warm down to make it 5 miles.
Total mileage was 6.5 miles.


5 mile recovery today.

Summary

Running Distance Table

Month	2012	No. of Runs
January	122.35	20
Feb	6.50	1
Total	128.85	21

Core Strengthing Table

Month	No of Sessions
January	8
Total	8

[average_runner]

Friday Session
--------------------------

Just an easy recovery run today from the business park along the clontarf sea front. Average pace was 9.32. Distance 5.09 miles.


Summary

Running Distance Table

Month	2012	No. of Runs
January	122.35	20
Feb	11.59	2
Total	133.94	22

Core Strengthing Table

Month	No of Sessions
January	8
Total	8