Now I'm Running...

ike

Thanks asimonov, I'll PM you my name, I'll be in the red adidas t-shirt top, it has the DCM logo on it. I know those roads very well, often wondered were they safe enough for running. If I'm there tonight we can dicsuss tactics etc!

ike

Did a good 15 min stretching at lunchtime followed by 3.2 really slow miles about 9:11 pace - trying to get a bit freshness back into my legs.

2 mile league race tonight the first half mile starts on the bottom of a (steep) hill followed by half mile of a (steep) downhill and about a mile on the flat. Just checked back over some old logs, ran the same race in 2007 and it took me 15:38

ike

2 mile league run (also mentioned in asimonov's log) bit of a lung buster alright, I probably run up that hill at least twice a week but never at speed, happy with the run clocked myself @ 12:37 which included a 6:08 last mile, did'nt hang around to get my official time probably about another 10 secs on that. 4 miler next Wednesday at least I can use these as speed sessions for the next few weeks.

Racing Flat

ike wrote: »

2 mile league run (also mentioned in asimonov's log) bit of a lung buster alright, I probably run up that hill at least twice a week but never at speed, happy with the run clocked myself @ 12:37 which included a 6:08 last mile, did'nt hang around to get my official time probably about another 10 secs on that. 4 miler next Wednesday at least I can use these as speed sessions for the next few weeks.

Well done - races like this are great for fitness I think.

asimonov

Good stuff ike. That's some improvement since the last time you ran it, see you next week for the 4 mile run.

SUNGOD

great stuff ike your flying it

ike

5 mile recovery run pace worked out at a very steady 8:30/mile.

Todays run = Recovery
Todays Effort = Average

ike

10.5 miles 1:25:54 average pace 8:11. Initially though about doing this at 7:40ish pace, but I'm going to be racing every week for the next 4 weeks so need to be clever about pace on the training runs. The 8:10 pace seemed comfortable settled into it after 2 miles and the odd time I looked at the watch it was showing around 8:10 pace so I was keeping it steady.

Todays Run = Steady
Todays Effort = Comfortable

ike

6 miles road/trail in 43min a lot faster than I had planned on but just got my groove on what with the weather scenry etc. Give me just under 34 miles for the week.

ike

Rest day yesterday

Today 9.6 miles 1:17:04 average 8:02 - started out with 2 lads doing a shorter run so the first 2 miles were around 7:30 pace slowed it down myself for the remainder. Nice run enjoyed the heat and my legs felt fresh.

4 mile League run tomorrow night - so I'll be all out for that. Based on my best 10 mile time McMillan has me down for a 26:06 would be hoping to sneak in under 26.

asimonov

ike wrote: »

4 mile League run tomorrow night - so I'll be all out for that. Based on my best 10 mile time McMillan has me down for a 26:06 would be hoping to sneak in under 26.

It should be a good one tomorrow evening, see you then.

ike

Got my official time of 25:58 just dipped under the 26min happy with the time, but I didn't feel really comfortable. McMillan seems to be predicting my times very accurately.

It was tough enough for about 1.5 miles in the middle with a very strong wind in our face for over a mile and the about .3 of a mile up a fairly steep hill. I struggled with breathing and got a bit of a stitch during this bit. Had a great sprint with one of the guys I run with got him by 4 seconds in the end. Its the 3rd time we raced each other and that put me 2-1 ahead.

Great turnout for a mid week race over 200 runners and a great athomosphere before and after. I finished 27th overall and 22nd last week.

5 mile race next Wednesday and this it the one I'm really interested in. Met up with asimonov who had another great run again tonight, 3 races in a week!

ike

Late update.

3.2 miles recovery run today average 8:25 with about 50m of strides - 10mins stretching afterwards.

ike

9.5miles 1:14:04 averaged 7:48/mile. Started easy but wanted to ease into an easy tempo run for the middle section and ease out for the last 3 or so.

Splits were
Section 1: 08:00, 07:50, 07:40
Section 2: 07:30, 07:25, 07:25
Section 3: 07:40, 08:00, 08:20, 04:15.

Conditions were perfect hardly a breath of air so pacing was very easy.

Todays Run: Enjoyable
Todays Effort: Easy

ike

10 mile run this morning average 8:03/mile - Good run was struggling a bit in the beginning as I had a few pints last night (first few in a while) slacked a bit in the middle miles but finished a strong. Good run overall did'nt really take much out of me.

Had originally planned on doing this along the river bank but the rain over the last 2 days would have turned it into a mud fest

Todays Run: Good
Todays Effort: Average

ike

5 mile run with a mate - we targeted 8:00/miles and finished in 40:01 so pretty accurate pacing! Nothing spectacular just an easy start to the week and keep the legs moving.

Todays Run: Steady
Todays Effort: Easy

ike

Had planned another easy run yesterday but was completely tied up with work so didn't get out.

5 mile League Run

Was really looking forward to this one as 5 miles seems to be a distance I run a lot and also the same route 2-3 time per week. Around Feb of last year I broke 40 mins for 5 miles so its always been a bit of a benchmark for me. Based on McMillan my time now should be close to 33 min.

Wasn't feeling it tonight though could only manage 34:18 still a PB but at least a min short of what I should be doing. Couldn't clock a 6:30 mile tonight if my life depended on it! This is the 3rd week in a row I've raced (something I don't normally do) combined with upping to 33-34 mile weeks so tirdness possibly has something to do with it. Will just have to wait til next time to nail it! Finished 24th overall so my placings have been reasonalby consistant.

asimonov travelled down with me and finished 6th (very consistant)

ike

30/04
3.2 mile recovery - just let the legs and body adjust to a very easy pace settled on 8:41/mile

Today 6.5 miles

Went out with 2 guys who were doing a fast 5 miles - stuck with them for the 1.5 miles at 6:30 pace - then pulled back gradually finished average 7:40. This included a 1 mile warmup. Will be keeping the week to around 25 miles as I felt I lost a bit of spring in my step in Wed evening and have been feeling a bit tired over the last few days.

ike

Been feeling very tired over the last 2 weeks or so after Friday I said I'd take a break over the weekend. A couple of nights good sleep and no running did the trick.

Was going to run in the Leinster novices on Monday but glad I skipped it

Did an easy 10k averaging just over 8:00/mile nice balmy day enjoyed the run.

Todays Run: Good
Todays Effort: Easy

ike

9.5 miles average 7:46 set a specific goal of breaking the run into 3 stages. First 3 @ 8:00/mile
Next 4 @ 7:30/mile
Last 2.5 @ 8:00/mile

Splits

8:01, 7:54. 7:55
7:32, 7:30, 7:33, 7:25
7:51, 8:00, 8:12

Middle section was more of a steady state run than a tempo run. Good run enjoyed it, I always like the feeling of starting a run steady and upping the pace. Overall the effort felt a bit tougher than it should.

Todays Run: Enjoyable
Todays Effort: Hard

asimonov

Ike, That's a good idea to take a rest for a few days and with no league on this week it will give you a nice week of no stress running! see you next week.

ike

Took a rest day yesterday

4 mile tempo run with an easy mile either side of it. Wanted to keep pacing around 7:00/mile for the temp section. 3 of the 4 miles had a very strong head wind so it wasn't easy to keep on the pace. But it felt comfortable enough, although 7:00/mile is on the slow side for tempo based on where I'm at. But over the last couple of weeks I felt as if I was going backwards with regard to speed, so just stepping back a small bit and starting again.

Tempo splits
7:09
6:53 (wind assisted!)
7:09
7:03

6 miles total

Todays Run: Tempo
Todays Effort: Comfortable

ike

Been out of action for the last week or so had planned on a 15 miler on Sunday last but woke up feeling rotten with no energy - basically had a bit of a flu for the last few days so wasn't able to run even if I wanted to. Had to skip the 6 mile league run last night.

Started back today with a short run to see how I'm feeling - been couped up all week so needed to get some fresh air in the lungs.

5km in 24:30 still feeling a bit chesty and the head is a bit cloudy - but the legs were really fresh after alomost a weeks rest.

Going to start training and pacing in KM's from now on.

Today Run: Enjoyable
Todays Effort: Comfortable

ike

2 updates

Friday

10k run

2 K easy @ 5:00/km
6k @ tempo wanted to keep the tempo pace around 4:20/km averaged closer to 4:25 so just a bit off
2k easy @ 5:00/km

Today

10k easy run this morning on grass averaged just under 5:00/km

Still recovering from this cold/flu whatever not feeling as peppy as I have been over the last few week. Time to start getting serious about Berlin from now one. Lisburn half in just over a months time with villagerunner and asimonov and one other

ike

13.4k today with villagerunner, managed to drag him off the threadmill and head outdoors. Plan was for an easy run @ 5:00/km run or whatever felt comfortable. Feeling a bit more of a spring coming back into my step enjoyable run didn't take much out of me. Bucketed down for the last 2k.

Todays run = Wet
Today Effort = Easy

asimonov

good stuff ike. Are you going to do the 3 mile this Friday?

ike

Yeah definately hope to be there what with it being the last one...

ike

2k warmup @ 5:00/km
7k tempo @ 4:20/km
1k Cooldown @ 5:00/km

According to McMillan my tempo pacing should be between 4:12 - 4:23 so I'm currently on the slower end of that.

Easy run planned tomorrow 8-10k and 3 mile race on Friday evening and hopefully 25k on Sunday. If that all goes to plan it should give me a nice 1st week's start to the training for Berlin.

ike

8.5k took it easy enough averaged a little over 5:00/km.

Met villagerunner on his way back looking very fresh after his tempo...

ike

First time this weekend I've been online so a couple of updates.

Friday evening 3 mile league run, the final one of the series, I've ran 4 out of 5 only missing one due to being under the weather. Although listed as a 3 milers it was the longest 3 miles I've every ran did't get to check with many people but heard a few saying it was around 3.3 - 3.4, I timed myself over 5k (3.1) thinking it would be fairly close but the watch stopped with about a few 100 meters to go. Either way my official time was the course was 21:48 happy enough but still feel I'm lacking a bit of pep hopefully a bit of speed work over the next few weeks will help that.

Didn't get to go to the party afterwards was heading over to Clare staight aftwards after 2.5 hours in the car i was pretty stif when I got out!

Today

20k run all done off road along the river bank whilst the elevation didn't vary much the terrain varied between muddy, wet and hard and dry under foot. Kept a steady enough pace through out averaged 4:55/km pushed on closer to 4:45 for the middle 10k or so but really struggled over the last 4km.

Bring me to over 57km (35 miles) for the week