Now I'm Running...

ike

8.3 miles on an out and back route was lovely going out but had a very strong wind full on in my face on the way back felt like running through treacle, made it tougher than it really was.

Todays run = Windy
Todays Effort = Hard

ike

Excellent run today went under 70 for 10 miles for the first time - got that monkey off my back at last. Clocked myself at 69:05 although the chip may add a few seconds to that. (chip time 69:28)

Knew I was capable of breaking that just needed to get it into my head, I ran 71:40 in Dungarvan a few weeks previous and just couldn't get any mile under 7 mins. Plan today was to attack from the start and with the slight downhill over the first few miles get to mile 3 under 21 min and push on to mile 5 under 35mins, miles 5 & 6 were the only blip @ 7:00 and 7:02, clocked the last mile in 6:38 :cool: was well pleased with that being uphill and all.

Its early in the year but at least it show the training plan is going to plan.

Todays Run = Fast
Todays Effory = Hard

ike

5 mile recovery run today - opted to take yesterday off - legs very achy after ballycotton, didn't bring the watch but at a rough guesstimate was around 43-44 min, felt comfortable enough wasn't really looking forward to it, but got into it quick enough.

Todays run = Recovery
Todays Effort = Comfortable

ike

First time in a long time I went for an run after work - lovely evening felt like a summers evening rather than early March.

Ran 10K averaging 7:30/mile - a bit faster than I had planned but it felt comfortable so I just let it flow. Seemed to had recovered a good deal better after Balllycotton than I did a month ago at Dungarvan, will still take it relatively easy for the bext few runs.

Todays Run = Comfortable
Todays Effort = Comfortable

ike

Not been running since Wednesday have a bit of a stomach bug - so been doing running of a differnet kind Might try a few easy miles this evening or hold out until the morning.

Don't know if anyone else has noticed it but since I've kept up the training over the winter I've haven't had sight nor sound of a cold/flu bug. I've always been guaranteed to get at least one over the winter but not this year.

ike

5 miles this morning on grass first run since Wednesday evening, bit of a struggle at time but overall a good run - no idea of time was probably around 8:00 pace.

Been pretty zonked over the last few days with the stomach bug had to go to bed this afternoon and sleep for a few hours.

ike

Still feeling a bit drained and tired will give it another day and if there's no improvment will get myself checked out.

Went for 4 miles on the threadmill at 8:00/mile and it was more of an effort than it should have been.

ike

8.3 miles in 67min averaging around 8:04 first proper run since getting the bug. Felt OK wasn't exactly skipping around the road struggled a bit over the last 2 miles. In hindsight I probably should have aimed for 6 miles.

Todays Run = OK
Todays Effort = OK

ike

Took advantage of some time off work yesterday and the fine weather and did a good 8 mile hike in the moutains. Gave the legs a serious workout could really feel the quads and calves working. I'm hoping to climb Mont Blanc later this summer so I need to throw in a bit of strenuous hiking every so often.

Hit the road this morning for 10k felt a bit sluggish for the first 2 miles, no doubt after yesterday but got into my groove from then on. Nice run averaged 7:45/mile. Been a low milage week this week but just wasn't up to it earlier in the week.

Weighed myself in the gym this morning and hit the scales at 12st 12lbs

Getting a full replacment from www.dabs.ie on the garmin after it went belly up a new one should be in my hands early next week.

Todays Run = Good
Todays Effort = Easy.

ike

5 miles at around 12 o'clock roughly timed at around 41 min. Ran on grass

ike

Wanted to give it a good lash today haven't had a fast run since Ballycotton. 5 miles in 36:38 averaging 7:20/mile would have been a lot faster except for the last 2.5 mile had a full on headwind - felt like I was running on the spot at times.

Felt strong through out the run and on a calmer day would have been a lot faster - still happy with the run.

Todays Run = Good
Todays Effort = Easy

ike

7.5 miles in 58:36 averaging 7:49/mile nice run overall threw in a few hills to me on my toes, maintained a steady pace throughout

Legs a bit tired will be taknig a rest day tomorrow have ran 4 out of the last 5 days anyway.

Todays Run = Good
Todays Effort = Average

ike

10.5 miles in 1:22:10 average 7:50 per mile.

Good run more or less an out and back route unfortunately I had the wind in my face for the last 5.5 miles, must be getting used to running in the wind not bothering me as much, although nearly every run over the last month has been windy.

Didn;t seem as hard today as it did on other days.

Todays Run = Good
Todays Effort = Good

ike

5 miles in 36:48 average 7:22/mile villagerunner who posts here wanted to a 10 miler at his MP before Rotterdam so I paced him for the first 3 @ 6:45 for the first 3 and then let him off. Took it easy on the last 2 @ 8:15 pace.

Have 4 mile race on Sunday do didn't want to leave it on the road today. Its my first outing with my new club so looking forward to that.

Todays Run = Fast
Todays Effort = OK

kennyb3

some good running there, fair play

ike

Todays 4 mile race was called off, probably would'nt have run to my my best as I did 3 fast miles on Friday. Just wen for a handy run this morning 6.1 miles which was a 50/50 mix of Road/Trail, did'nt have much of a spring in my step buy enjoyed the quiet country roads and along the river bank.

6.1 miles in 48:49 average 8:00/mile.

Todays Run = Mixed
Todays Effort = Average

village runner

Probaly done you no harm.
Still all in all a good week.
8 weeks to the Emer Casey 10km in Youghal and with the weight coming off maybe a sub 41.30 is on hte cards.

ike

Yeah I need to watch the speed and intensity of the training during the week 1 speed session/fast run is enough this morning's run brought me to over 30 for the week. The 41:30 should be on the cards had targetted 42:xx at the start of the year but confident of going way below that. Having fresh legs on the day is very important.

ike

6.3 miles 50:47 average 8:04/mile

Not a great run first time in a while I haven't enjoyed one, felt a bit tired and legs felt heavy - was more of an effort than anything, was just putting one legs in front of the other for the sake of it.

Todays Run = Tired
Todays Effort = Hard

ike

Bit a sore throat and the making of a head cold this morning, was going take the day of from running but the fine weather dragged me out

Kept it short 4.5 miles in 34:10 averaging 7:36 had planned on taking it a bit easier with how I felt, but got comfortable so stuck with it. Rest day planned for tomorrow.

Todays Run = OK
Todays Effort = Easy

ike

10 lovely sunny miles today in 1:18:38 average 7:52, went with village runner for the first 5 as this was his last run for before Rotterdam, so we took it easy about 8:15 for the first 5 and I ran the last 5 five alone at 7:30 pace, felt good to be able to pick up the pace.

Todays run = Sunny
Todays Effort = Easy

ike

4.4 miles 34:57 average 7:57.

Legs very feeling a bit stiff and heavy this morning so I gave myself a good 15 minutes of stretching before heading out. It seemed to make a hell of a difference, didn't really want to go fast so stuck to ~8:00/mile pace which I find is a very comfortable pace at this stage.

Ran most of it the rain and as it wasn't exacly bucketing down I found it very enjoyable.

ike

Been ignornig these bad boys for one reason or another.. todays session 4x1 mile with 1/4 mile interval. 1 mile warmup and 1 mile cooldown.

Int 1 - 6:34
Int 2 - 6:32
Int 3 - 6:28
Int 4 - 6:44

Dissappointed with the last mile but on the other hand happy to have completed the 4.

Today Run = Intervals
Today Effort = Hard

ike

4.5 miles 36:10 average 8:13 per mile.

Legs felt good after yesterdays intervals so the temptation was was to kick off for the last 2, but I held back, been conscious of pushing the pace too much in each training session so I just treated it as a recovery session.

Heading down to Clonakilty with the family for the rest of the week so I'm not sure how it will pan out running wise - Have access to a gym where I'm staying so that option is always there.

Todays Run = Easy
Todays Effort = Easy

ike

Back to normality after last weeks hols managed to get in a few runs not a much as I would have liked but here's the details.

08/04: 7.8 miles 1:03:21 average 8:07 lovely run on a sunny morning from Clonakilty to Inchydoney - some steep hills entering and leaving Inchydoney, legs felt a bit heavy but the scenery and conditions more than made up for it.

10/04: 10k on the theadmill in the leisure centre. A different threamill than I have run on my own gym and it felt really solid underfit and was actually very enjoyable, turned this into a speed session 4k @ 5:00/km, 3k @ 4:30/km 3k @ 4:00/km.

12/04: 5miles in 41:00 from Clonakilty out towards Inchydoney but back in the Dunmore road (I think).

asimonov

hi ike,

Are you still planning on cork and berlin (sub 3:30)? Do you run the barrow at all, its pretty good down this end (leighlinbridge to goresbridge) - but i haven't been any nearer to monte carlow than that?

ike

Hi asimonov,

Not sure about Cork - would like to run a relay leg of about 20miles at my MP for Berlin, but then again I can do that in training anyway. Berlin is for definate, flights hotel booked etc. If all goes well I'm hoping for a sub 3:20

I'm from Bagenalstown so have very easy access to the barrow track, but I don't use it enough for running have walked/cycled it plenty of times, but definately planning on changing that this year, running from Bagenalstown to St Mullins would be about 20miles.

Are you doing the KK league run?, the 2 miler is on this Wed evening.

6.6 miles today in 53:45 took is easy and kept the pace steady

Todays Run = Steady
Todays Effort = Easy

asimonov

I'm going to try to make that league run tomorrow all going well with work and kids! Are you running it? I'm doing the Wexford half on Sunday so that's my real focus this week. I'm down to do Dublin this year and our pacing will be the same, I'm just around the corner from you so maybe we could hook up for an LSR or two during the summer. I'll post a garmin link for that Barrow run later when I'm at my laptop, but I basically do a loop from Paulstown to goresbridge, up the river to bagenalstown and then back.

ike

Thanks a lot all sound goods, planning on getting in some long runs well in advance of running Berlin. Will probaby do the 2 miler tomorrow evening, the route is bit of a pain starts at the bottom of the hill and then down the other side so its hard to guage a performance - but still its the same for everyone else I suppose.

asimonov

the link to that river run is here....

http://connect.garmin.com/activity/2985780

sure I might see u this evening in kk, i'll be wearing a red and grey pearl izumi t-shirt and i'll be the one who isn't a pepparami thin club runner!