A passion for running and cycling

kennyb3

Hey,
Well firstly I’m new to this whole running (properly) business. I’ve read quite a few of the logs and I think they are a brilliant way of tracking progress, the progress made in some of the ones I ve read is outstanding. Have really enjoyed reading them and hoping some people might enjoy this

A Bit about ME:
Firstly I’m a 25yo male, work as an accountant which means been stuck behind a desk all day. Therefore I love nothing better than getting out of the house in the evenings – football, gym, and now running. Im about 5ft 9 and prob weigh about 11 and half stone (will weigh myself soon - was prob 12 stone after xmas and b4 i started this running) – would like to get down to 11 stone and lose the bit around my gut and firm up.
Fitness wise I come from a football background. Played since I can remember (about 4) till I was 18 when I got a bad hamstring injury, which kept reoccurring. Back then I would have been playing match 3 to 5 times a week – local club, school team, and representative squad. I continued playing sporadically between the age of 18 and 24, but despite any amount of physio, orthotics the injury continued to reoccur. (Im quite Bo-legged and this was given as the underlying reason)
Anyway I hadn’t played for a year and then I went back to it this September (agreed when I had a few too many). Since then I ve miraculously had no problems with my hamstring at all and continue playing away although at a lower (and more enjoyable) level. Train Tues and Thursday and play Sunday morning.
I should prob mention that I got into a bit of a rut when I gave up football – drank too much, got involved in betting horses (not seriously), put on weight – prob got up to 12 and half stone, lost my self confidence etc etc. Loving been back playing football and this new found love of running is brilliant.

My Passion for Running
Well basically I ve also liked the idea of doing a marathon and wanted to do one day. I probably always thought it was beyond me and anyway I never had the chance to train for it with college, work, and accountancy exams. Also the aforementioned injury was more than a little problem (few miles on the roads and it was tight for days).
I decided id run a marathon for charity (Irish cancer society) after my granny died 2 years ago but could never really do anything about it for the above reasons. So as I got my accountancy qualification in November, and am back playing football I decided my New Year’s resolution was to run the marathon.
So that’s the ultimate goal – to run the Dublin City Marathon in October.
Since I started running in early January I ve completely fallen in love with it and obsessed (thanks woddle with that 1000-mile challenge) by it. I like the challenge, endurance and test of mental strength involved.

So Far
Think im about 44th in that dam challenge which isn’t too bad. Hope to improve that along the way as I build up the distances. At the moment im doing a 5km run after or before football on Tuesdays and Thursdays, a decent run (8 to 10km) on a Monday, a long run (12km to 16km) on a Wednesday nite and a recovery/slowish run on a Friday morning. Saturday is a day off and Sunday is a football match.
My longest run is to date is 16km in 1 hr 17mins, my best 5km time is 21:21 and I ve done a very comfortable 10km in 47:xx.
I can feel I ve made a good bit of progress already – use to do the same 5km route in about 23mins. Had never run more than 10km before and have 3 times now. Recovery is quicker and can run reasonable distances 2 to 3 days in a row.
Still a long, long, way to go though…………


<U>My Goals

</U>
• Train well for the next 2 to 3 weeks (I’ve missed Sunday till today with a dead leg)
• Run in a race, then some more and so on
• Get my 5k time below 20mins
• Get my 10k time below 45 mins first then 44mins and so on
• Run a half marathon somewhere (couldn’t estimate a time yet)
• Maybe run a marathon pre Dublin (June, July or Aug) with no time in mind for the experience
• Run the Dublin city marathon in under 3hrs 45 mins

As always thanks to you all for reading. Feel free to leave comments/advise/constructive criticism or even abuse for the length of this dam thing (sorry). Questions always welcome too!
I ll try update this every day or every second day at least and keep it going all the way up to October.

Brian

PS All my posts from here on will be much shorter!!!:)

Woddle

Just reading your opening post in your log and it sounds so like mine, this time last year and the advice I would like to give is enjoy, be consistant and don't get caught up with doing too much too soon. My first race last year was the paddys day 5k and I did this just really to have a marker set down so I could see where I am and where I want to go. Don't be afraid to enter a race or 2. Look forward to reading your log and best of luck.

SUNGOD

hi kennyb3
you seem to have a very clear veiw of where you are and what you want to acheive, which is great.
all i can say is be consistent with your training and all your goals are within your grasp.
best of luck with your training and log

kennyb3

Consistency seems to be the key word anyway. im generally good at sticking to schedules and training once i get my teeth ino something so hopefully that will continue. i ll do my best anyway and have some fun along the way

cfitz

Looks to me like 3:45 is well within your grasp. If you can stay healthy and keep training between now and Dublin I'd say you'll go much faster. Also, you'll probably go a lot faster in races than training so if you're doing 48 minutes for 10k in training now, you'll may well be able to run sub-40 in races soon enough.

kennyb3

cfitz wrote: »

Looks to me like 3:45 is well within your grasp. If you can stay healthy and keep training between now and Dublin I'd say you'll go much faster. Also, you'll probably go a lot faster in races than training so if you're doing 48 minutes for 10k in training now, you'll may well be able to run sub-40 in races soon enough.

Thanks. Always wondered about ths (what affect race conditions would have on my time). guess there is only one good way to find out....

cfitz

Well everyone's different, but I think most people get a lot more out of themselves on race day. Also, your body won't be able to handle 100% effort every day, it's not practical or sensible to run a time-trial every day.

kennyb3

cfitz wrote: »

Well everyone's different, but I think most people get a lot more out of themselves on race day. Also, your body won't be able to handle 100% effort every day, it's not practical or sensible to run a time-trial every day.

Yeah i soon copped onto that. went out very hard for that 5km time on what is a hilly route, hurt more after that than i would a slow 10 to km run. actually dying to give the same 5km a real belt again soon now i ve good few more runs under my belt. can defo see races helping me, id be quite competitive and use it to hang onto someone in front of me. altho i guess you have to be sensible to

Slogger Jogger

Welcome kennyb3. Great initial post. Good luck with your objectives. Its great to have this kind of network for support in your first marathon. I wish I had a similar support network for advice etc when I did mine. You're clear in your goals and they are very realistic if you build up progressively and don't overdue it.

kennyb3

Good to see all the logs on the go! 2 days of not updating and im half way down page 2. well basically i had a pretty nasty dead leg up until yesterday from my football match sunday so hadnt run all week. can see the football injuries being a hinderance to my running from time to time but i ll stick with it. i ll get a clear un in the summer anyway with no football.

so got out and did a very comfortable relaxed 5km which is pretty much a loop around balbriggan. did it in just over 23mins. hopefully get out for another 5km tonight then just relax up until my match sunday morning.

hopefully get ssome decent mileage in next week and get back up this 1000 mile challenge board - a few days off really sets you back

Abhainn

kennyb3 you'll be top of the list for a moment anyway after this.
Welcome anyway.
You will probably find that keeping this kind of a log will keep you motivated also.

kennyb3

This ended up being a weird mixed run. went easy on the first 5km as had planned on just doing a nice comfortable 10km in about 47mins. went true the first 5km in about 23 mins or so then decided i wanted to run bit harder for the next 5k and try get under 46mins. have only run exactly 10km once before, done 3 longer runs but not sure what time i went true 10km in (can and should check). best for 10km was 47mins odd.

anyway came home in 45:21, a new PB - not a huge thing given its only my 2nd one, but must say its good bit faster than i expected to be running at this stage- so very happy enough.Had the following km splits:

4:34, 4:31, 4:37, 4:38, 4:40

4:39, 4:25, 4:32, 4:24, 4:19

- this shows the second half was 41 seconds faster (I think:D). it did feel quite hard and was shattered at the end. grand now tho as was fresh before hand

As someone who usually goes out faster and hangs on i know i can defo break 45 mins soon (one of my first goals).

now for some pasta and water!! going to carb load later with plenty of beer, rest day 2moro b4 football sunday so may as well take advantage!! havent been out for a few too many in a while so looking forward to it.

talk to you all sunday evening. enjoy your weekends and good luck to everybody running races over it!!

kennyb3

Felt fairly stiff and sore after a bruising (to include two black eyes) football match on sunday morning but was determined to go out for a nice long slow run. id say at least 50% of my motivation was the 1000 mile challenge (so thank woddle).

went out at 5min per km pace and kept it at that all the way round. legs did feel like lead at times, its tough going when you dont feel fresh but glad i got it all done. finished in 1 hr 24mins. actaully feel less stiff and sore than before i went for the run yesterday. Delighted after this its my furthest yet and now my fourth run over 10km in the last 3 weeks.

prob do 5km after footy training tonight, not sure what to do wednesday. 5km before football thurs. going to take a rest day friday and hopefully do a 20km run on sat. really just wanna get the miles into my legs this week after missing few days last week.

prob work a bit more on speed and times next week

ike

Welcome aboard kenny - this time last year I was starting back after a long absence from running and also targetted the dublin Marathon - i completed in 3:47 which is around your target time although I'd say your currently in a better position to do a much better time.

As has been said before build it up gradually don;t get hung up on the 1000 mile challenge the higher miles will come later in the year your body needs to get acustomed to it, don't treat every session like a race that way it will leave you feeling fresh when you do go for a speed session

Best of Luck!

kennyb3

ike wrote: »

Welcome aboard kenny - this time last year I was starting back after a long absence from running and also targetted the dublin Marathon - i completed in 3:47 which is around your target time although I'd say your currently in a better position to do a much better time.

As has been said before build it up gradually don;t get hung up on the 1000 mile challenge the higher miles will come later in the year your body needs to get acustomed to it, don't treat every session like a race that way it will leave you feeling fresh when you do go for a speed session

Best of Luck!

thanks a million ike. I have a tendancy to get caught up with things (such as this challenge). i feel like im in a good position now, main thing is to stay motivated and free of injury. going to get some shorter races in soon enough - 5m and 10k and later on a half.

p.s i really enjoyed reading your log along with a few of the others

kennyb3

5km after training. done in 24 and change. just took it easy and cruised around.

not sure what to do for tomorrows session, if feeling fresh migh try and smash my 5km or 10km PB on my usual route. if not might take a nite off and do a big one thurs (no footy training for once). or maybe i should run both nites and split the distance. any suggestions anyone? pros and cons.

also does anyone know if there is any races around leinster saturday or sunday (preferrably non xc) as i ve no footy match this week.

Thanks for listening

kennyb3

well absolutely delighted with this. 31 seconds off my previous pb over this route. ran very hard and was very tired in the last km, couldnt really quicken up like i wanted.

still when i did 21:21 wasnt sure how id take more than 10 to 15 seconds off that so to take 31 off is great and hopefully i can keep progressing. go out tiny bit faster and maybe be stronger in last km.

still going under 20 will be tough. thats one of my main goals. prob need a race situation.

getting plenty of running done this weekend with the girlfriend working nites. have to say im constantly hungry tho. missing my chocolate and biscuits which i ve given up for lenght.

must try smash 45 mins next for 10km

sleep time now!!!:)

kennyb3

should add that the splits were:

4:13, 4:10, 4:13, 4:07, 4:06 per km

cfitz

There doesn't seem to be many suitable races for you on this weekend. I think there's a 3000m race in ALSAA on Tuesday night though.

kennyb3

cfitz wrote: »

There doesn't seem to be many suitable races for you on this weekend. I think there's a 3000m race in ALSAA on Tuesday night though.

thanks cfitz, that would of been perfect but for god damn football training! trying to do both is proving difficult.

ManFromAtlantis

good luck with your log kennyb. you seem like a guy that likes to analyze your times/distances/mile splits. if u dont have one already could i suggest you check out the garmin forerunner 405 gps watch or similar. it tells u everything u might need to know about any training run and i find it a motivating device. being an accountant, i'm sure u wont mind evenings reviewing and analysing your training runsto your hearts content! good luck and keep posting.

kennyb3

ManFromAtlantis wrote: »

good luck with your log kennyb. you seem like a guy that likes to analyze your times/distances/mile splits. if u dont have one already could i suggest you check out the garmin forerunner 405 gps watch or similar. it tells u everything u might need to know about any training run and i find it a motivating device. being an accountant, i'm sure u wont mind evenings reviewing and analysing your training runsto your hearts content! good luck and keep posting.

Thanks, yeah i bought a forerunner 50 with footpod when i started. kind of wish id gone the full whack and got a 305 or 405. want to get a heart monitor. and like you say i think its the accountant in me that loves analysing my runs. really think it helps me improve too. i use to go out way way too slow early b4 i got the watch. would love to have the gps version tho - a poor mistake imo. ah well

kennyb3

Well up to now id only gone as far as 17km, i know i should do the 10% build up thingy but really wanted to try run my first half marathon in training tonight - after all my ultimate goal is to run a full one. So wanted to feel what a half felt like.

Well i got it done in 1hr 38mins 49 seconds (approx 99mins). not sure how great a time this is, but well happy that its well under 5min km pace.

have to say the last 3km were very tough guess its into unknown territory (4.1km over my furthest beforehand). i hurt here quite a bit mainly with a sore calf

really enjoyed the run but a marathon is a long long way. i know that is stating the obvious and im in a good position at this stage for breaking 3:45 but it really is going to be tough.

im absolutely shattered now and my long run planned for sat morning is already cancelled, might do 5km or 10km instead. have a serious cramp like feeling in my left calf even tho it didnt actually cramp or hamper me going around.

anyway as always i like to put my splits here (more for my own analysis so here they are:

av lap = 4 41 per km

4:43, 4:42, 4:47, 4:46, 4:42 (5km in 23:40)

4:43, 4:36, 4:37, 4:41, 4:41 (5km in 23:18, 10km in 46:58)

4:45, 4:47, 4:41, 4:41, 4:44 (5km in 23:38)

4:39, 4:41, 4:43, 4:45, 4:44 (5km in 23:32, 2nd 10km in 47:10)

4:14, 0:27 (1.1km in 4:41)

im hoping that 99mins is a reasonable time for the distane, will check other logs and posts etc and hopefully be reasonably encouraged. if not i ll be well sad!!

now food agus sleep!! could eat for ireland after that run

looking forward to a day off 2moro (running not work unfortunately!!)

ManFromAtlantis

that really is an impressive half time. and yourr splits are healthily even pace. well done. i would have thought u would be well capable of doing sub 345. just beware obviously the x factor that happens to alot (including yours truly) at mile 18+ when teh going gets tough. but that really is an excellent time for first? half mara attempt in taining. keep it up - could ya give an overall mile/min pace in future for the oul fellas amongst us ta.

kennyb3

ManFromAtlantis wrote: »

that really is an impressive half time. and yourr splits are healthily even pace. well done. i would have thought u would be well capable of doing sub 345. just beware obviously the x factor that happens to alot (including yours truly) at mile 18+ when teh going gets tough. but that really is an excellent time for first? half mara attempt in taining. keep it up - could ya give an overall mile/min pace in future for the oul fellas amongst us ta.

Thanks a million for the encouragement, was fairly pleased with myself. mainly that i was able to keep my pace going throughout. defo think i know what you mean by the x factor, cause last 3km (the unknown bit) were very tough - can only imagine what the last 6 to 8 miles of the marathon will be like!!(scary).

was just thinking i must switch the watch to miles from km. think i had it at km initially to help build confidence - 21.1 km sound so much further than 13.1 miles.

plugged it into calculator there and works out at 7:32 pace for the half

Krusty_Clown

That is great running. How are you feeling today?

When I did my first marathon (last year) I did the first half in 1:38, and went on to finish in 3:25. Yes, a positive split, and I was wrecked for the last two miles. Two months later I did Dublin marathon 4 minutes faster, but covered the first half in 1:44. Sometimes you have to go slower to go faster.

I found it handy to keep the watch in kms for 10k races, and in miles for half and fulls.

kennyb3

Krusty_Clown wrote: »

That is great running. How are you feeling today?

When I did my first marathon (last year) I did the first half in 1:38, and went on to finish in 3:25. Yes, a positive split, and I was wrecked for the last two miles. Two months later I did Dublin marathon 4 minutes faster, but covered the first half in 1:44. Sometimes you have to go slower to go faster.

I found it handy to keep the watch in kms for 10k races, and in miles for half and fulls.

Thanks krusty, not feeling too bad today. right knee is a little sore and left calf is tight as it felt like it was going to cramp with bout 3km to go but nevre did. nothing a day off and some stretches wont solve.

wow that was some running for your first marathon. 3.25 is an excellent time (im jealous!!). my initial goal would be to break 4 hours which should be very comfortable but realistically id be wanting sub 3:45 for myself. doubt i ll push it too hard on the first one to break 3:30, but we ll see its along way off. see how training etc goes

Krusty_Clown

Don't undersell yourself (don't over-do it either though!). My Connemara half marathon time 4 months before that marathon was 1:44 (albeit a hilly course). Best thing to do is to narrow down your marathon target time over the months of training leading up to the race, and set (and stick with) a time two weeks before the race.

kennyb3

Krusty_Clown wrote: »

Don't undersell yourself (don't over-do it either though!). My Connemara half marathon time 4 months before that marathon was 1:44 (albeit a hilly course). Best thing to do is to narrow down your marathon target time over the months of training leading up to the race, and set (and stick with) a time two weeks before the race.

Yeah sound advice and fair comments. just kind of dont want to build myself up too much at this stage. alot can go wrong (and a lot can go right i guess). way to far off to make predictions but i know i have the capabilities of going sub 3:45 now (and prob even close to 3:35) with the right training.

my big goal for next few weeks is to do a sub 20 5km. i want it so bad!! also like to get down to about 44 in the 10km. we ll see!!

cfitz

If you're goal is to run a sub-20 minute 5k in the next few weeks then I suggest that your normal day's run should be further than 5k and at an easier pace (maybe 6.5km in 30-35 minutes). Then once/twice per week you can do some faster runs (maybe 2.5km in 10min) and/or some reps (maybe 4-5 x 1km in 4 min with 2 min recovery). The faster days should include a short warm-up and cool-down. Once a week you could do a longer run of 50-70 minutes (though I see you are doing more than this already!).

kennyb3

cfitz wrote: »

If you're goal is to run a sub-20 minute 5k in the next few weeks then I suggest that your normal day's run should be further than 5k and at an easier pace (maybe 6.5km in 30-35 minutes). Then once/twice per week you can do some faster runs (maybe 2.5km in 10min) and/or some reps (maybe 4-5 x 1km in 4 min with 2 min recovery). The faster days should include a short warm-up and cool-down. Once a week you could do a longer run of 50-70 minutes (though I see you are doing more than this already!).

thanks a million i think i ll put this plan into action and let you know how i get on. really gunning for this sub 20 now!!

kennyb3

7.9miles @ 7:19 pace. just ran over to skerries and back. flew over with the wind behing me. very tough coming back. there was a mile where i felt i was hardly moving and couldnt get a breath with the wind. never realised b4 today that wind is worse than rain, snow etc.

wont get out again now until tuesday evening which is no bad thing given some of the blisters i ve picked up

ManFromAtlantis

decent pace anyways. yeah the wind is a killer. give me rain any day. in fact rain i'd say make no difference to a run maybe even more oxygen in the air with it. but the wind is a total killer. if youre doing the dub mara, look out for it on the 2-3 mile stetch miles 10-13 i think no matter the day always seems to be in your face here. ok i know its a bit early to be talking wind conditions when its 7 months away !! but still. u heard it first here. how accurate if teh footpod thingy? do you have you ran say 100m and measured or ?

kennyb3

ManFromAtlantis wrote: »

decent pace anyways. yeah the wind is a killer. give me rain any day. in fact rain i'd say make no difference to a run maybe even more oxygen in the air with it. but the wind is a total killer. if youre doing the dub mara, look out for it on the 2-3 mile stetch miles 10-13 i think no matter the day always seems to be in your face here. ok i know its a bit early to be talking wind conditions when its 7 months away !! but still. u heard it first here. how accurate if teh footpod thingy? do you have you ran say 100m and measured or ?

god hopefully it is a nice calm sunnyish day for the DCM this year. absolutely hate the wind after yesterday. was my first really bad experince out running, was doing 4:10 to 4:20 mins per km, then turned around faced into the wind and hill and did a near 5:00 one which involved serious exersion followed by a 4:50. at one point was in serious pain and felt like stopping, glad i didnt.

footpod seems to be accurate from what i can tella altho i havent tested it around a track or self configured it. will prob do this every 4 to 6 months. if its off by a few metres a km or something i wouldnt be over worried anyway

kennyb3

5km after football training last nite around my usual loop. never brought my watch but it was easy enough pace, prob 23 to 24mins. not much to report. diet is going well lately thanks to Lent. feel fit healthy and strong. hopefully get out for 10 to 15km tonight

kennyb3

Not a good week for me running wise. did nearly 60km last week with the girlfriend being on nites and not much else going on. this week i only done 15km - 5km tues, 5km thurs and 5km yesterday. going to get out for a few proper runs this week, feel very guilty!!

kennyb3

Well its been a full week since i posted and in that time i ve done alot of drinking and eating out and no running - well except for this evening. between the gf's bday last fri, paddys day, a very (unusually) busy week in work last week and this weekend in cork running seems to have got lost. even football did too.

so hadnt football trained or run all last week. last exercise was sun 15th.

went out 2nite and did 5km in 22 mins dead, including a 20second stop to try get my footpod working - dam battery is gone in the pod or at least i hope thats all it is. packed in after 1.5km. thankfully was doing my usual route. watch still working fine so was able to time.

pretty happy for my first run back. prob a little fast and a little short.

by the way does anybody know the best way to get my hands on a battery for a footpod? pee'd off, only bought it a month or so ago

cfitz

Come on man, get your act together! Discipline is the key

kennyb3

cfitz wrote: »

Come on man, get your act together! Discipline is the key

your right, i could tell on my run that i ve lost about two weeks of work, gone backwards in fact. felt really tired in last km cause havent been putting in the work. i ll get back on track tho. really plan to crank into it this week and next. thanks for the encouragement/kick up the backside

kennyb3

didnt make football training due to work commitments, was quite late getting home. went out and did 5km tho. 22.37, took it lot easier than yesterday. no splits as footpod battery not working. plan to do 10km to 13km tonight

ManFromAtlantis

you've posted decent training times in the past. would be a shame for u not to give it a lash ( ie no excuses..........taking a week off and blaming it on the mot!!!!......only joking) until you can get a proper timed 10km race or similar run in.

ur training times suggest u could be handy at this mullarkey. and ya ive done the same many a time but as i say ur training times are decent.:

kennyb3

Yeah i think i need to just get consistency. i just need to be aware of the situation which is:

what seems to happen is she works normal hours for 2 - 3 weeks, in which i run an average amount. she then does a week of nites once a month and i run way more (about 60km for the week). she then has the following week off and i end up seeing her most nites having missed her (dont laugh). So what i ve decided i need to do is run in the morning that week she has off and get the runs in.

thanks for the encouragement, didnt consider i could be any use really until i did that half in training in a good time. not sure my 5km or 10km times are anything to write home about in comparison to some others on here but i guess im only getting going.

I think last week was just one of them bad weeks and i aim to put it well behind me now and train on consistently now

cfitz

kennyb3 wrote: »

she then has the following week off and i end up seeing her most nites having missed her (dont laugh).

Awh. That has to be the sweetest thing said in any of the training logs!

kennyb3

ha ha i knew i shouldnt of wrote it. also lets hope she doesnt ever read it or she ll be onto me!! id say i ve made a few stomachs turn with that comment

shels4ever

kennyb3 wrote: »

ha ha i knew i shouldnt of wrote it. also lets hope she doesnt ever read it or she ll be onto me!! id say i ve made a few stomachs turn with that comment

ah thats class, You have to wonder how many of our OH's actually read stuff here.. mmm scary..

ManFromAtlantis

kennyb3 wrote: »

she then has the following week off and i end up seeing her most nites having missed her (dont laugh).

awwwww mannnnn ! (looks for sick bag !)

are u sure you're up to keeping a training log ?

u could always keep a 'mot' log instead. I feel like i know more about her movements than yours.:p

kennyb3

im going for a run the minute i get home so as the other stuff is quickly forgotten. this is a training log, km and miles are all that will be discussed.

over and out

kennyb3

went out to do 10km in a reasonably decent time (46mins would of been fine as previous pb was 45:21).

basically i went out slightly faster than planned and got around the first 5km in 22:40. km 4 to 5 was quite tough as its mainly uphill and i was wondering how much id struggle on second 5km's. after a little breather courtesy of a nice downhill for 300 - 400m and an eay 6th km, i just decided to push on.

there was a particular reason for this - i really needed to use a loo. horrible feeling!! anyway flew the last km or so as was in a bad way - its amazing what the need to go will do to you. was very uncomfortable holding on.

anyway basically im well happy after that and can see myself going 44:30 or so in not too long. think the last time i did my 10km pb i ran splits close to 23:00 and 22:20 or something like that (i must look back), so id have to say going out that bit faster really helped.i tink im reasonably good at keeping up a good pace of around 4:30 to 4:40 after.

prob do a long run friday nite.

summary: 6.2 miles @ 7.14 pace

Krusty_Clown

Sounds like time to sign up for a race!

kennyb3

yeah i really want to and keep saying i will but the big proble is football on a sunday getting in the way. was hoping i wouldnt have any so i could do the 5km in malahide which is nt too far from me (im in balbriggan) but no such luck. it may be the end of may before i get to race - its very frustrating but at least i ll be ready when it comes around

oh and fair play on the LSR marathon you did, id say your friend was chuffed with his time and delighted with your help

ManFromAtlantis

kennyb3 wrote: »

went out to do 10km in a reasonably decent time (46mins would of been fine as previous pb was 45:21).

basically i went out slightly faster than planned and got around the first 5km in 22:40. km 4 to 5 was quite tough as its mainly uphill and i was wondering how much id struggle on second 5km's. after a little breather courtesy of a nice downhill for 300 - 400m and an eay 6th km, i just decided to push on.

there was a particular reason for this - i really needed to use a loo. horrible feeling!! anyway flew the last km or so as was in a bad way - its amazing what the need to go will do to you. was very uncomfortable holding on.

anyway basically im well happy after that and can see myself going 44:30 or so in not too long. think the last time i did my 10km pb i ran splits close to 23:00 and 22:20 or something like that (i must look back), so id have to say going out that bit faster really helped.i tink im reasonably good at keeping up a good pace of around 4:30 to 4:40 after.

prob do a long run friday nite.

summary: 6.2 miles @ 7.14 pace

thats a good run keep it up. and not even a mention of herself !