Now I'm Running...

ike

OK so about time I started a new log. I felt my first log was all about getting me back on the road to running and now that I've gotten there its time to see how far I can get. Besides its my birthday today (38).

I haven't been sitting idle since the Dublin marathon, but been back running feeling even better. I came out of the marathon feeling really good with no major complaints and did my first easy run on the thursday after just a simple 2 miles on the threadmill. Over the course of last year i felt I never pushed myself hard enough, probably due to the fact that I wanted to get to and complete the marathon without any setback so hopefully I can go beyond my self this time around

Started back on Monday 3/11 with 5 miles and was bursting with energy average 7:50 /mile over the first 4 and finished with a 6:37 mile.

Wed 5/11 - 8 miles average 8:18/mile

Fri: 7/11 - 5 miles average 8:00/mile

Today was my first interval session, I never really bothered with these before so I'm going to see how much benefit I can gain from them. Nothing too strenuous. 4 x .5 mile with 2 min recovery, did'nt know what to exepct from them and had no idea of my pace till they were all finished but they were all pretty evenly paced.

1st half mile 3:06
2nd half mile 3:09
3rd half mile 3:08
4th half mile 3:11

These were done on grass with a half mile warmup and same for cooldown done in the muddy field next to the circuit.

GOALS

OK sticking my neck out here!

42:00 10k
34:00 5 miles
sub 75 for 10 miles
sub 1:40 half marathon
Planning on running Cork and Berlin next year and really sticking out my neck by saying I want a sub 3:30 marathon in Berlin. :eek:

Great to see so many new logs being started and old ones continued. Best of luck to everyone whatever your running goals are!

Woddle

Happy birthday Ike. Glad to see you've started up a new log and a great start with the intervals, best of luck and I can see you reaching those goals fairly quickly

SUNGOD

hi martin i was wondering when you'd start up again.
best of luck with your log and training , im hoping to do berlin myself for a PB and have told a friend i will stay with them for the cork marathon so i might see you at one of those
good luck

ike

Today 5 miles in 36:18 average 7:16/mile.

Had a strong wind in my face for the last 2 mile which slowed me down a bit other than that a very nice day for a run.

I feeling really strong at the moment and normally running at that pace would have been an all out effort for me. I guess the reduced training load after the marathon has helped. I've not been concentrating too much on looking at the watch for my pace but rather runing with what feels good at the time.

ike

Easy 7 miles 56:30 average 8:05. Felt strong fantastic weather for running. This route has a steep half mile climb at mile 2 & 6.

Slow 5 planned for Friday and more intervals on Sunday. Only clocking in about 20 miles per week at the moment going for quality over quantity

MCOS

Hey! Your training times there are very similar to mine this so I'd say if you stick with a good plan you will definitely be in a position to crack 3'30 at Berlin! Its a brilliant feeling so keep up the good work Ike. I'll keep an eye on ya:D

ike

Cheers MCOS - The plan for now is to emerge from the winter faster and hopefully a bit leaner and lighter, and then concentrate on a marathon plan. Next year I intend to incorporate some cross into the training especially with the bike. I live 15 miles from work with basically a big main road from A-B and would be ideal for the odd commute in spring or summer. Even a commute on the bike once a week would be a good workout.

Thats the plan anyway!

Abhainn

Ike best of luck in your goals. Looks like this will be another really good training log. This boards area is certainly becoming very popular.

ike

Thanks Abhainn - certainly looks to have been a good idea to keep a seperate area for the runners.

ike

5 mile at easy 8:20 pace.

ike

Interval Session on grass. 5 x .5 mile with 2 min rest

Int 1: 3:03
Int 2: 3:06
Int 3: 3:16
Int 4: 3:15
Int 5: 3:12

Went haring off on the first rep would have ran something stupid like 2:45 had to almost stop as I was doing an extra rep this week. Probably explanis the gap between the first 2 and the last 3. Still happy enough. Will keep it to 5 reps for at least one more session and then up it again. First time in nearly 20 years I've ran in spikes.

Odysseus

Nice to see your new log Ike, they are very focused goals your aiming for. I'm sure it will make for interesting reading, best of luck with it mate.

ike

Cheers big guy - trying to recapture some of the old magic. Want to get the running back in order as I have a few other goal/adventures to knock on the head in the next few years.

ike

5 Miles easy pace 41:50 average 8:22. Nice soft drizzle to keep me cool!

ike

Started back on some light weight training again, a little bit more motivated seeing as I'm not running as much. Some good stretching and core work followed by 10 lengths of the pool. I get bored hanging around the work canteen at lunchtime having the same conversations so I just feel I have to be doing something.

Have a 10 miler planned tomorrow with a mate of mine will be treating it as a race - will be interesting to see how that goes...

ike

Went out with 2 guys who are a good deal faster than me, had planned on 8 per mile and pick it up over the last 3 but we started out a 7:30/40 pace and I was feeling really comfortable until mile 8 when i dropped to 8:04 for that mile, felt really uncomfortable (the half mile uphill and headwind didn't help!) but got back on the pace for the last 2.

End result 10 mile 1:16:54 (7:41/mile) well on target for a sub 75 now. 2:27 faster than the last time I did an all out effort over the distance which was back in Aug.

Mile case of the DOMS in my shoulders and arms after yesterdays weights. just need to watch that...

showry

good stuff Ike,
have you a 10 miler in mind?
I'm aiming for the Munster 10 mile series in the new year, Mallow, Dungarvan, BallyC & Clare

ike

thanks showry - I don't get much of chance to enter as many races as I'd like, my wife works every second weekend, and based on last year nearly every race i had planned was on those weekends! :rolleyes:

Planning for Dungarvan I think I'm OK that weekend (1st Feb I think?), so thats on the list.

Even if I do the sub 75 in training i'll still count it!

I'm going to have to cancel the Aware 10k as well, turns out they've planned our Christmas party on Fri 5th :rolleyes:

christeb

ike wrote: »

I'm going to have to cancel the Aware 10k as well, turns out they've planned our Christmas party on Fri 5th :rolleyes:

At least your Christmas party is going ahead - there are a lot of stories out there about cancellations...

Good session, sub 75 in training will be a goal for me now!

ike

Good stuff christeb hope you get it - feb of last year i could even break 40min for 5mile .

I've always found the 10 mile to be a great indicator for other distance.

ike

5 steady mile 40:28 - average 8:06/mile.

Was very close to hitting the threadmill for this one but opted for the outdoors instead - good decision feeling very refreshed after that.

shels4ever

Good running, your going really well. where are you based by the way?

ike

Cheers Shels based in Co. Carlow, working Kilkenny so do all my running (bar the weekends) there.

ike

Tagged on another interval this morning now up to 6 x .5. Changed from running circuits of the cricket ground to the GAA grounds and one circuit is just short of half mile. Made a mistake of wearing the wrong socks with my spikes and have two very sore blisters on my heels :mad:.

1 mile warmup (8:51) followed by 6 x .5 as follows

Int 1: 0:03:27
Int 2: 0:03:12
Int 3: 0:03:03
Int 4: 0:03:17
Int 5: 0:03:04
Int 6: 0:03:12

1 mile cooldown (10:31)

Pacing was a bit all over the place seemed to follow a fast/slow pattern (sore heels didn't help tho). Still overall average is 3:12 so happy enough. Will either tag on another rep next week or try get the time down over 6 or both!

showry

That's good going Ike,
6 of them can't be easy - I'm already dreading 4 800s tomorrow,

ike

Thanks showry - you can always add a bit more onto the rest period to make it a bit easier. I plan on stringing 10 of them together by the end of the year, hoping to keep the average to around 3:10/per half.

Its a workout I actually enjoy for some bizarre reason.

ike

5 mile steady run in 39:40 (7:56), chilly but nice once I got warmed up.

ike

No running today - did a right job on my heels at the weekend had to drain the blisters and cut away the loose skin last night, put fresh compeeds on should be better in the next day or two.

Did some weight training last night and stretching.

Did 24 lengths of the pool today which is just over 400 meters did them in blocks of 4 with a few minutes rest in between, seems to make them a bit easier.

ike

7 miles 54:06 average 7:44 really enjoyed that session, conditions were great for running cool but not cold.

ike

Bit of light weights last night and good stretch out.

25 lengths of the pool at lunchtime. 5 miles planned for tomorrow.

ike

7 miles 55:25 average 7:55/mile - kicked on with a 6:15 for the last mile - cool crisp sunny day very nice with little or no breeze

Sosa

Good stuff Ike,
Its perfect weather for running,we should all enjoy it while it lasts,
I'm planning on doing a coupe of the 10m series in the new year also,nice to have something to look forward to.
I'll def do the dungarvan 10 on Feb 1st ...hope to do mallow Jan 11th.
Good luck

ike

Sure is Sosa, i was just commenting to the guys I was running with that i got more fine days in November for running than I did all summer!

Hopefully I'll be in Dungarvan too....Best of luck with your training...watch out for that SUNGOD fella...total chancer!

SUNGOD

ike wrote: »

Sure is Sosa, i was just commenting to the guys I was running with that i got more fine days in November for running than I did all summer!

Hopefully I'll be in Dungarvan too....Best of luck with your training...watch out for that SUNGOD fella...total chancer!

no need to warn sosa .. he knows im a sweet talker ike ...

i plan on doing the entire munster series as well .i think showry is also. so hopefully see you at some of them martin. i reckon they are all accesible but ballycotton is the one we have to apply early too so fingers crossed

ike

7 x .5 mile this morning was not in the humour for it today for some reason, the emphasis was on work rather than workout..got into it as soon as I got warmed up tho, still took me til after the second Interval to be fully warmed up. Wore the correct socks this time!

Timings as follows:

1 mile warmup 8:50 pace

Int 1: 3:20
Int 2: 3:12
Int 3: 3:11
Int 4: 3:08
Int 5: 3:09
Int 6: 3:05
Int 7: 3:06

1 Mile cooldown 9:30/pace

Averaged 3:10 for the lot which is consistant with the previous 3 weeks and I've added on an extra interval at each session.

ike

6 mile easy pace 51:48 (8:38/mile) legs felt a bit heavier than usual, no doubt due to yesterdays intervals

ike

28 lengths of the pool at lunchtime - enjoying mixing it up a bit so ts not all running

ike

5 miles at lunchtime 8:00/mile pace - was very cold out and after about a mile a fog came down and it got even worse. Had planned on 7 miles but there a guy in who was always does all his running on the threadmill and wanted someone to head out with him...looks like another recruit!

Some of the sheltered roads were like an ice rink...had to spend 10 mins in the sauna to get me nuts back in order!

ike

Seeing as I can't make the Aware 10K tomorrow - said I'd give 10K a lash myself today - clocked 43:10 averaging 6:57 per mile, I went slow for the first .2 mile to get into it - didn't really do an all sprint at end the but tried to maintain the pace.

A bit closer to the 42:00 target, at least now I have a good indication of whats required

In less than 3 hours I'm hopping on a bus for the annual christmas party mystery tour and fully intend to make up for the last few months of healthy living.

ike

Had planned on getting up to 8 x.5 mile but could only manage 6 reps. Still completely fubar after Friday night. Legs felt like jelly shortly after starting the first, still mananged to keep the average as per the last few weeks.

1 mile warmup 9:18/mile

Int 1: 00:03:17
Int 2: 00:03:09
Int 3: 00:03:10
Int 4: 00:03:09
Int 5: 00:03:10
Int 6: 00:03:04

Cooldown consisted of leaning over the bonnet of the car

Probably could have squeezed the other 2 intervals but I had already felt the 6th was a step too far. Averaged 3:09 per half so not all bad.

Sosa

at least you did a bit this morning Ike ...i have barely functioned since my night out friday.I will get back into it tomorrow.

ike

Still barely functioning! - Went for a swim today, 25 lengths - feeling very tired today. Will see what tomorrow brings

ike

5 miles in just over 39 mins - averaging about 7:48/mile.

Was feeling a bit of a twinge in my left glute since Sundays intervals - but seems OK after today.

ike

7.2 miles - 55:44 average 7.44 - good run incorporated an couple of nice hills. one those days where you feel crap before you out and feel absolutely brilliant afterwards

ike

Friday 12th - 10k on the threadmill average 5m/km

This morning entered a 5 mile charity run broke 35min for 5 miles for the first time finished with 34:51 - very strong (and cold) headwind for the first 2 mile struggled to keep the 7 m/mile pace on those - but still extremely happy with that.

Based on how I ran I'm not too far off my target of sub 34 for 5miles

showry

good stuff Ike,

ike

Signed up for the Dungarvan 10 and Berlin - a long and a short term goal to aim for now.

ike

5 miles @ 8:00min/mile. Felt a bit tired this morning after yesterdays effort, a bit better after that...

ike

26 lengths of the pool - started with 6 lengths followed by 5 sets of 4 don't need as much rest in between sets. 10 miles planned for tomorrow with 2 other lads.

SUNGOD

ike wrote: »

Signed up for the Dungarvan 10 and Berlin - a long and a short term goal to aim for now.

i sent off my ballycotton and dungarvan forms last week and i entered berlin yesterday..great to have something to aim towards



ya cant shake me off that easy

ike

I'll see ya on the home turf in Dungarvan so....and as for the Blaa's in Berlin...say no more! ...I'm headin over with 2 Kilkenny men and one is pushing for a sub 3 as well, might be the best chance to get on over on Kilkenny for a while