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coming back after nearly a year out !!!

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13

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    #62
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    today i ran 9miles
    session was 6mins @ 5.41pace 9mins @ 5.44pace 6mins @ 5.44 pace and 9mins at 5.41 pace
    heart rate was a little higher than i wanted....
    massage tommorow evening and day off work.happy out !!!


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    #63
    cfitz
    Registered Users Posts: 1,691 ✭✭✭cfitz


    thirstywork wrote: »
    today i ran 9miles
    session was 6mins @ 5.41pace 9mins @ 5.44pace 6mins @ 5.44 pace and 9mins at 5.41 pace
    heart rate was a little higher than i wanted....
    massage tommorow evening and day off work.happy out !!!

    Just wondering, how did you pick those paces? Looks like a tough session.


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    #64
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    at the moment 5.40-50 pac seems to be in or around my treshold pace.
    did 9miles tonight in 67mins.sports massage earlier went well,therapist suprised how well my legs where since its over a year since i got a rub.
    whens next race fitz?


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    #65
    cfitz
    Registered Users Posts: 1,691 ✭✭✭cfitz


    thirstywork wrote: »
    at the moment 5.40-50 pac seems to be in or around my treshold pace.
    did 9miles tonight in 67mins.sports massage earlier went well,therapist suprised how well my legs where since its over a year since i got a rub.
    whens next race fitz?

    A year?! Are you going to get them more often this year? I never got one at all til I was about 22 but I get them fairly regularly now. Doing a 1k time-trial next Friday. Next race is probably the National Relays/AAI Games 3000m.


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    #66
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    A year because i wasnt running so didnt need them.heading for a run now.lovely evening.


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    #67
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    8.5 miles tonight at 6.50 pace.legs like lead first 2 miles but got into the run as it went on.
    session tommorow should be good!!:rolleyes:


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    #68
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    saturday:10 x 70seconds up hills with 60seconds recovery-total 11miles.
    Sunday:13mile run at 6.45 pace.
    total for the week:62miles


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    #69
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    steady 10miles tonight at 6.45 pace.average bpm 153
    felt tired.


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    #70
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    90mins 13miles tonight.lovely evening for the run and had some company for a change.
    weekly total :23miles


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    #71
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    1hour 51seconds for 8mile run this morning.enjoyed running in the rain and had some company so run flew past.
    session tommorow but unsure what sort of shift i have in work so will be hell if i have to do 3 x 10mins in the morning.
    week so far:32miles


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    #72
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    ran a 2mile warm up
    10mins x 3 with a 2min recovery.
    ran on a nice flat area of the park.
    heart rate was between 168-175
    Think my average per 10min rep was 1.7miles
    legs felt great and no niggles.
    I was really looking forward to a race soon but right now im not sure.
    Fitness improving steady.
    Im going to do the Wicklow relay in June !!!
    10k race in July !!!
    total miles today:11miles


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    #73
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    ran for about half mile and my garmin wasnt working so stopped and did some tstretching and sorted the watch out.
    did 10miles at 7.10 pace.then after the 10miles ran a mile at a hard sustained effort in 5.19,jogged half mile.
    total miles:12miles


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    #74
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    2mile warm up 6.50 pace
    ran 2min efforts up a steep hill with a 90second recovery.
    3mile cool down.
    felt very flat and heart rate was 172-181 for most.
    total miles:11


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    #75
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    14miles today at 7.20 pace.body very tired.
    weeks mileage was 80miles


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    #76
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    Mon:REST DAY
    Tue:9miles easy with big backpack on(shoulders so tight now)
    ran late at 10pm after work.

    Wed:ran hell fire race tonight,just made it on time for the race,6min warm up and ran pretty well.wore the wrong shoes and kept loosing time on the downhills but managed to win.
    Body feels good and going to race three rock next.
    been 2nd in this race twice so 3rd time lucky !!!


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    #77
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Congrats on the win, your comeback is well and truly in full swing :D
    Will you run 3Rock next week?


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    #78
    cfitz
    Registered Users Posts: 1,691 ✭✭✭cfitz


    Well done on the win. That's a good start!


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    #79
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    adamstown 8k,then wicklow relay and 10k on the roads in july.


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    #80
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    thur;9am 5.5mile run 10pm 6.5mile run
    legs tender from race
    session saturday and long run sunday.
    Plan to get four more sessions in before next race.


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    #81
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    Congrats on your win! What leg are you doing in the relay?


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    #82
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    Im down for leg one,should be a good team as Brian Mcmahon on second leg:D
    hopefully improve my fitness a good bit between now and WR.
    Are you doing the WR?


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    #83
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Seem to be going really well now, well done on the race win. Do you take any easy weeks in your training plan or just play it by ear and listen to the body? Just wondering as i'm doing up a plan for my next few months.


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    #84
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    I think its important to plan,I just put together a 4 week plan so i don't
    get carried away.You have to be flexible to change around it a little.
    I will probably have a down week soon.You are right though,listening to the body helps.
    Today my calfs are in ribbons and i had planned a double but just gona run easy later.


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    #85
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    thirstywork wrote: »
    Im down for leg one,should be a good team as Brian Mcmahon on second leg:D
    hopefully improve my fitness a good bit between now and WR.
    Are you doing the WR?

    Yeah, we're organizing a Boards team, looking forward to it. We're no slouches, but you'll be showered and well-rested by the time we finish, with team mates like that! Good luck!


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    #86
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    saturdays session was so tough
    I did as follows 500m/800m/500m 3min rest 500m x 3 3mins rest 500m 800m 500m and same rest then 500m x 2
    did an evening run of 4miles
    sunday ran 14miles at 6.55 pace
    Monday was 4 miles easy
    today im doing 8miles easy and debating a race or session tmrw.


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    #87
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    8.5miles at 7.20 pace.legs felt flat,ran with backpack and just felt tired.
    going to see how body feels tommorow before racing.


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    #88
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    well i made it to ticknock just about tonight with a nice 4mile warm up.race went really well and was an improvment on last week considering i finished 3rd.Barry Minnock won easy enough after the leader at the time Brian Mcmahon took a wrong turn.Peter o farrell ran another good race to take second.
    Did a 20min cool down.


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    #89
    cfitz
    Registered Users Posts: 1,691 ✭✭✭cfitz


    Do you run with a backpack coz you need to bring stuff with you or is it by choice?


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    #90
    thirstywork
    Closed Accounts Posts: 466 ✭✭thirstywork


    I have to use backpack as i have to bring lunch and other things to and from work....
    John Treacy used to and he ran with abit of a hunchback:D


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    #91
    TheRoadRunner
    Closed Accounts Posts: 3,983 ✭✭✭TheRoadRunner


    thirstywork wrote: »
    well i made it to ticknock just about tonight with a nice 4mile warm up.race went really well and was an improvment on last week considering i finished 3rd.Barry Minnock won easy enough after the leader at the time Brian Mcmahon took a wrong turn.Peter o farrell ran another good race to take second.
    Did a 20min cool down.

    well done on another good run. In was driving by Dundrum yesterday and think I seen you jogging on your way to the race.


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