Now I'm Running...

ike

Still feeling tired after Sunday. Today was a planned rest day opted for a swim - Swam 570m.

ike

7.5 miles (59:23) Nice run legs are feeling really achy this week but a bit better after today. It was cold but I had plenty of layers on so I didn't really feel it.

Todays word = Refreshing

ike

5.4 miles (42:17) incorporating 2 nice hills. As said before getting less and less dependant on the Garmin only check it mainly for distance.

I was concerned about how my legs were feeling this week but couldn't point to a cause but when I was checking back on my main training log last night I had started doing Squats and Lunges into the weight training this week and I've probably disturbed some lazy muscles.

Todays Run = Lovely

ike

Bucketing down with snow here for most of the morning which I wasn't expecting - wasn't planning on heading for a run but my wife held off going in to work for a few hours as the road's were pretty bad so I made the most of the opportunity and grabbed 5 miles around the GAA complex.

Todays Run = Unexpected.

ike

7.5 miles on a hilly route (about 3 miles of ascent/desent) kept 7:45/7:50 pace on the ups and downs and pushed close to 7:10/7:00 on the flat, good workout enjoyed it.


Todays run = Hilly

ike

9.5 miles in 1:13 slighty different route but a good one in that I can turn up a few side road an add on a few extra miles as required. Felt almost like summer out there

Weight session last night definately feeling stronger been consistantly doing this for 3 nights per week for the last 2 months. Can't say if it benefits the running but it definately feels like it does. Its mainly upper body work, shoulders, arms, chest, but i've started on squats and lunges in the last 2 weeks. Just for the craic I tried to do some pushups last night and knocked out 30 without even feeling it

Todays Run = Warm

Peckham

As a matter of interest, how do you structure your weights sessions into running?

Do you:
a) Do two sessions in one day (one session run, one session weights)
b) Do one big session (weights and run combined, not at the same time of course - e.g. run to/from gym and do weights)
c) Do weights on rest days

...or a combination of these?

ike

Generally on rest days:

At the moment I try to run on Sun, Mon, Wed, Fri.

And do weights on Tues, Thur, Sat,

I generally do a swim on Tue, Thur if I can.

Apart from Sundays, the running/swimming does'nt get in the way of life/home and the weights I usually do a night time after everythig has settled down at home etc probably from 9:00 onwards

This would be an ideal week cos I get a rest of at least a day from each activity. It dosen't always work out that way though so I'd sacrifice weight/swim if I could get a run in... my theory behind it was that I wasn't going to feel tired on any day. Later in the year I'll be upping the milage and running on consecutive days so I may have to reorganise.

ike

400m swimming was feeling a bit tired had hoped to do another 200 lengths but hadn't the energy.

Weight session tonight

ike

Great run today conditions were near perfect - I've ran on colder days last summer!

Did 10k in 47:17 - one of those runs where I felt really strong and in control, averaged 6:50/mile for the last 1.2 miles. Was feeling a bit tired and achy legs for most of this week but todays session seemed to blow all that away. In terms of running really happy with where I am now have a long run planned for Sunday morning. Time to start upping the mileage a bit.

Order an new pair of Mizuno's yesterday, the current pair have over 525miles on them more like flats than runners at this stage. I'm going to order a 2nd pair in a few weeks time to keep 2 on the go and rotate them.

Today's run = Easy

ike

16 miles today in 2:07:24 average pace 7:57, the plan was to do 15 miles averaging 8:00/mile. The route let us add on a extra mile so we kept going - felt good and never struggled to maintain the pace at any stage, the last 5 miles averaged faster than the first 10 so I didn't weaken in the last third. Very happy to be able cover that distance this early in the season.

Conditions were near perfect again for running. Brings me to over 38 miles for week wil no ill effects, not bad for someone only ticking over.

Todays run = Long

ike

5 miles 42:10 average 8:26/mile.

Recovery run today after yesterdays long run, still trying to run based on 'feel' rather than what the watch says, so basically if I felt I was going too hard on the legs I eased off. At no stage did I feel under any preassure with the pace. At the start I would have planned to run @ 8:30 pace and thats more or less how it worked out.

Todays run = Recovery

ike

6.2 miles 43:49 average 7:04/mile

Fast run planned today wanted to have a crack at beating my PB for 5miles, so I just used the first 1.2 as a warmup and then crack on with the 5, still took me 2 more miles to get into sub 7:00 pace, averaged 6:38 for the last 2 miles

Once I got into the rhythm the pace felt good over the last 3 miles, certainly blew away any remaining cobwebs I had after the weekends run.

Managed 34:51 for the 5 which equalled my previous PB

Todays Run = Fast

SUNGOD

good stuff ike
great pace for a training run

ike

Cheers SUNGOD - don't get the chance to enter enough races so I give it a lash on training days every few weeks. A PB is a PB no matter where you run it.

Are you doing the 10k in Dungarvan on Sunday week?

SUNGOD

not sure ike, if i do it will be at a leisurely pace as it will be just before my taper.
or i might just go as a spectator if Sosa and a couple of my friends decide to do it.

i take it your going to do it?

ike

Hope to give it a crack alright SUNGOD.

Rest day today, swam 570m - felt good was much more relaxed in the water.

ike

10.5 miles 1:23:43 average 7:58

Felt good for the first 6 miles but legs got very achy for the last 5 - still kept a steady pace throughtout. In fairness I have upped the miles last week and did a hard 5 on Wed, just need to give it more time to adjust.

Planning on some mile intervals on Sunday.

Todays Run = OK

ike

3 x 1 Mile intervals with .25 mile rest - opted for a quarter miles recovery intead of a 4 min rest - seemed to make the transistion between rest and interval a bit easier in that I wasn't startnig from an almost stationary position ( in saying that I wasn;t exactly moving too fast on the rest phase.

1 Mile Warmup
Mile 1: 6:30
.25 mile rest
Mile 2: 6:29
.25 rest
Mile 3: 6:32
2 mile cooldown

Very happy with these times and the consistancy I was averaging 3:10 per half before Xmas so they seem about right. Was going to throw in a 4th int felt it was a step too far.

6.5 miles covered in all this morning.

Todays run = Tough

ike

Had to do an early run this morning as I won't be able to get out at lunchtime due to a work thing. Hit the gym this morning nothing too strenous 5 miles at about 8:45/mile pace.


Todays run = Early

ike

10 slow miles today in about 1:28:00 averaging around 8:48/mile.

Had arranged to meet up with a mate of mine for the 2nd half of his LSR. Suited us both, he needed someone to keep him going and I wanted to take it easy.

Todays Run = Slow

stmochtas

Hi Ike,

You have been putting in some serious work this last fortnight. I remember at one stage we were neck and neck in the 1000 mile challenge and now you seem to be moving well ahead. Great motivation for me to get out and run

ike

Thanks stmochtas, yeah I upped the miles a bit in the last few weeks - was only ticking over at about 20 miles per week for the last few months and just needed to shake it up a bit. Really having a serious go at Berlin this year and its never too early to start.

a few things...

My garmin gave up on tuesday
Its still under warrenty tho
Will be without it for a few weeks
No problem borrowing one from a mate
Plans for Dungarvan this Sunday got scuppered
Got my new Mizunos this morning

5 miles (41:00) easy pace to break in the new runners no issues to report. Taking it a good bit easier pace wise this week and feeling all the better for it.

Todays Run = Easy
Todays Effort = Easy

ike

7.6 miles in 59:44 average 7:52 per mile -threw in a 6:50 pace mile to finish which felt really good. Second run in the new runners and they already feel fully broken in. Nothing much else to report

Todays Run = Good
Todays Effort = Average

ike

Had no watch of any description to use to day. Ran my ususal 10k route - felt a bit stuck to the ground for the first 2 miles settled in comfortably for the 3.5 and faded a bit for the last .5 or so.

No idea of time but it felt like a 44:30 around 7:10 pace. Trying to concentrate on form a bit more and just relax instead of tensing up when going faster.

Today Run = Good
Todays Effort = Average

showry

Sounds very zen Ike. There's probably a lot to be said for it.

ike

LOL...Probably does alright would loved to have checked my pace in those middle 3 miles felt I was really shifting along without killing myself.

Don't really buy into the Chi-running thing but I've seen the video and it does make sense in parts.

village runner

ike wrote: »

LOL...Probably does alright would loved to have checked my pace in those middle 3 miles felt I was really shifting along without killing myself.

Don't really buy into the Chi-running thing but I've seen the video and it does make sense in parts.

Keep it up ike. Coming on leaps and bounds.
Hoping to see you break the big 7 0 at the weekend.........

ike

About time you copped who I was...;)

village runner is the guy I train every so often. I'm also the one who bet him an all you can eat lunch in Eddie Rockets if he goes under 3 in Rotterdam ...his training over the last 6 months has me putting the cash aside already - he can put away even more food than I can

ike

5 threadmill miles in 40 mins - bucketing down with rain here.

Todays Run = Boring
Todays Effort = Average