13.1 miles in < 100 minutes

Sub430

Long run on the treadmill while watching Arsenal Everton - so much easier than usual, even beats the audio book. A bit annoying when you involuntarily try to head or kick the ball in and you lose balance momentarily but apart from that, it's the business. It could be safer if the team you support isn't playing.
Glad I finished the run before the last 10 minutes of the game

7 miles at inc + 1 @ 6.5mph 9:14 pace
1 mile at inc + 1 @ 7.5mph 8:00 pace
1 mile jog to warm down

Total 9 miles in 1:24:30 Avg pace 9:22

Enjoyed that run, bit worried how it will be on the roads after so much treadmill running but impossible to get outside here, well not impossible but not worth it in my opinion - still no snow just ice. -11C this morning according to the motor :eek:

OI

Just ice down here aswell. An hour and a half on the treadmill, fair play to you, that's good running.

Sub430

Recovery run of 4.5m in 43:56. Avg pace 9:44
1/2mile w-down.

That's week 2 down, 27.5 miles, so that's 2 consecutive weeks with 5 days running. Happy with that, not so happy most of it was on treadmill.

Still 18 weeks to go to the half so plenty of time to get out onto the roads. This cold "snap" cannot last much longer...can it? :eek:

Week 2: 27.5

Sub430

Monday so core work - seems to be getting a little easier.
Hopefully tomorrow morning will be ok to run outside.

Sub430

Week 3:
11st11 (-1lb)

First time to run outside in 2 weeks and what a time to start. I had brought my gear to work so I would run home which seemed a good idea this morning but not so good at 530pm when the sleet/rain/snow (slainow ) had been falling for an hour. I was sitting at my desk in my full running gear (family business so no strange looks) making up reasons why I shouldn't venture out in that weather but finally bit the bullet and off I went.

Glad I did, it was awful out there, swirling slainow like needles on your face and a strong headwind, too dark to read the garmin (too fussy to get the backlight working with gloves on) so just tried to run at an even effort. Even in the worst of the weather, it was easy just to think "ah well it beats the treadmill" and continue on.

One funny moment when I saw a truck and a puddle coming toward me at the same time so I veered to the right to stop getting splashed - some chance, the truckers aim was perfect, the puddle was deep so I got a faceful of sh1te. Another box ticked!

Hard to pace it today after so long on the treadmill.

5.84 miles in 48:57. Avg pace 8:23. Avg HR 166
Happy with that (+ w/down plus weights)

Horrible out there now, could be back to the treadmill tomorrow if the temperature drops overnight.

Sub430

Back on the treadmill after last night's escape.:(

Felt quite stiff today so did 5m at recovery pace.
5m in 46:21

1/2m warm down.

Sub430

Took yesterday as a rest day - just felt like it plus knew I would be able to run outside this morning.;)

I'm away for the w/e so will be difficult to get as long run in so did it this morning instead. Fine out there, all the ice gone, a little bit of snow/slush on higher ground so had to be a tad careful

9m over some hills in 1:19:52 Avg pace 8:51 Avg HR 159

Pacing was all over the place though, ranged from 8:41 to 9:30 due to hills and a bit of a headwind on the way out.

Felt good near the end so decided to see what my tempo pace would feel like, it was tough, a lot of work still to do. Still did mile 8 in 7:23 so happy enough with that with a long time left to the half.

Question for those reading:

On a hilly course should you try and keep a constant pace going up and down the hills or should you go up slowly and down quickly? Say I wanted an average pace of 9:15, should I go up and down in 9:15 or up in 9:45 and down in 8:45?

RedB

Sub430 wrote: »

Question for those reading:

On a hilly course should you try and keep a constant pace going up and down the hills or should you go up slowly and down quickly? Say I wanted an average pace of 9:15, should I go up and down in 9:15 or up in 9:45 and down in 8:45?

Don't know if its the right answer but I usually try to keep constant effort and that generally balances out the hills. It'd work out similar to your 'up at 9:45 and down at 8:45' description. I find the hills aren't as even as that though as they could be steep up and shallow down or vice versa. With the garmin I'd display current plus average pace to keep a handle on it.

Sub430

3 hungover miles recovery run on a treadmill in a sweaty hotel gym.

Only realised at breakfast that I could have done the run outside - obviously not thinking straight after a feed of pints last night.

Sub430

7 miles today, 2 easy, 3 fartlek and then 2 easy home.

Conditions were perfect, the sun made an appearence but the back roads are ruined, potholes everywhere after the icy spell so had to watch where I was going.
Nice run although the second last mile was a bit of a struggle.

7m in 59:31, avg pace 8:30. Avg HR 161

That's 5 runs again and 30 miles for the week. Happy with that.

Week 3: 30

actwithoutwords

Hey. I'm similarly trying to break the 100 minute barrier. I managed 1:43 last year, running at my absolute limit. I've since done a full marathon though, so hopefully that should stand me in good stead for the shorter distances as well. Best of luck, look forward to reading more.

Sub430

Thanks actwithoutwords, had a read through your log, will keep a beady eye on it to compare progress.
G'luck!

Sub430

Monday - rest day.

The astroturf was playable for the first time since before Christmas so had coaching tonight, not much running involved apart from the warm up and a bit of 5 side for the last ten minutes.

Half an hour core and strengthening - can see a slight improvement but still have to really force myself to keep this up. No injuries since I've been doing them so hopefully the exercises are helping.

Sub430

Week 4 : 11st11 (unchanged)
Out for dinner and pints twice last week so good to keep it steady

6 miles easy tonight, first half was great, second half not so much. Very windy out there tonight, helped in mile 1-3, hindered miles 3-6.

6 miles in 51:45. Avg pace 8:37. Avg HR 153
1/4 w-down

Sub430

Strides this morning, legs very stiff after yesterday evening's run, always find it hard to do evening-morning session.

3m easy
5 x 20sec strides with 90s recovery
Easy run home for a total of 6 miles in 51:24, avg pace 8:33, avg HR 154
1/2m w-down.

Nice run but right hamstring quite tight, have foam rolled but will book in for a massage this Thursday.

Gonna keep track of what shoes I'm wearing from now on.
WR11 (6.5)

Sub430

Legs very heavy this morning, a struggle to go for a run, almost took a rest day but want to stick to the schedule so look forward to a rest tomorrow. Massage tonight.

6m treadmill recovery run in 58:25 Avg speed 9:44
1/4 mile w-down

Watched a DVD for the first time while running, definitely helps pass the time. The missus has a thing for vampires :eek: and has been raving about True Blood since she watched the first series. She was certain I would like it so bought the box set. I have to admit it's better than I expected - I may even be looking forward to the next treadmill session. :D

WR12 : 6.25

Sub430

8 miles today, 7.5 at LSR pace with a quick last half mile.
Avg speed 8:36 Avg HR 155
Mile 8 in 7:40
1/2 mile w-down + core & weights.

Felt tired around mile 6 probably due to the fact that I went out hungry, just had time to wolf down a cereal bar. Apart from that the run was fine, very foggy out there, maybe 50m visibility so had to have your wits about you.


WR 12: 14.75

Sub430

4 easy miles in 33:35.
1/4 mile w-down.
Avg pace : 8:23 Avg HR 155

Enjoyable run, good to finish the week like that as found some of the runs this week tough due to heavy legs.

Broke the 100 miles barrier on the 1000 mile challenge too

WR 11 : 10.75

Week 4 : 30

Sub430

Week 5

11st11 (unch)

3 mile recovery run on the treadmill. Going to try "active recovery" on the Monday instead of a total rest day. This will also allow me to reduce the miles on my other recovery day as me thinks a 6m recovery is too much.

+ weights
+ core (dropped reps on this from 15 to 12 as form was all over the place from 12 onwards - still find it very tough though )

WR12 - 17.75

menoscemo

I see you're getting in some pretty good training of late. Any races coming up? By the way what is all this WR 11/12 stuff you are putting at the end of your log entries these days???

Sub430

menoscemo wrote: »

I see you're getting in some pretty good training of late. Any races coming up? By the way what is all this WR 11/12 stuff you are putting at the end of your log entries these days???

It's going well, still trying to get the endurance back before I start the harder speedwork but no injuries so far and that's the main thing for me.
I had planned on the Raheny 5 but it clashes with Arsenal United so heading over to that instead. Running still comes second to the footie.:)

Still in 2 minds between the Enniscorthy 10k and the Cupids dash. The latter would be handier for me but worried whether it could become a 9k again after reading reports of the last Phoenix Park 10k.

The WR stuff is a secret code just me keeping a log of the miles spent on my shoes as I think one of the main reasons for my niggles coming up to the DCM was that my shoes were farked.

Sub430

6miles this morning, one of those runs that you curse for getting you out of bed but turns out to be a bit of a laugh.

Beautiful morning, white and crispy, sun just coming up, good pace going - all was right with the world :cool:

6 easy miles in 49:43.
Avg pace 8:16 (a bit quicker than my easy pace but just felt good)
Avg HR 155
1/2 mile w-down

WR 11 17.25

ronanmac

Sub430 wrote: »

but it clashes with Arsenal United

Gooner or Manc?!

Curious about your morning runs, are you long up before you head out for the run? Do you find it much tougher than a daytime/night run? I just can't make my target paces in the morning, even though I feel I'm putting in a bigger effort, but I can make them if my run is at lunchtime

Sub430

ronanmac wrote: »

Gooner or Manc?!

Curious about your morning runs, are you long up before you head out for the run? Do you find it much tougher than a daytime/night run? I just can't make my target paces in the morning, even though I feel I'm putting in a bigger effort, but I can make them if my run is at lunchtime

Gooner for my sins

Alarm goes at 7, will I, won't I for 10 minutes - up for 10 past, on road for 730 if Garmin is working - sometimes takes him a while to wake up too.

I'm used to morning runs now to be honest, they were tough at the start but now I find evening running more difficult plus there is the extra traffic to contend with and the air just seems dirtier in the evening.

Morning running gives me the whole evening to play with then so the wife is happier too. Once I keep it under an hour in the morning I'm fine, anything over that and I struggle due to lack of food.

How's your sleeping? If I'm up for 7 I'm in bed for 11 at the latest so usually get 8 hours.

ronanmac

Sub430 wrote: »

Gooner for my sins

Alarm goes at 7, will I, won't I for 10 minutes - up for 10 past, on road for 730 if Garmin is working - sometimes takes him a while to wake up too.

I'm used to morning runs now to be honest, they were tough at the start but now I find evening running more difficult plus there is the extra traffic to contend with and the air just seems dirtier in the evening.

Morning running gives me the whole evening to play with then so the wife is happier too. Once I keep it under an hour in the morning I'm fine, anything over that and I struggle due to lack of food.

How's your sleeping? If I'm up for 7 I'm in bed for 11 at the latest so usually get 8 hours.

Fellow gooner, mighty! I brought my one year old over for the Emirates tour just before Christmas for a bit of indoctrination. Not sure if he knew what was going on, but I've seen too many kids fathered by Gooners but who turn into Mancs, so I'm taking no chances! He has a signed photo of Dennis Bergkamp in his bedroom, I know he will be grateful in years to come .

The sleeping isn't the problem really, I'm in bed by ten most nights . The alarm goes at 5:45, and I aim to be on the road by six, as my wife leaves for work at 7.30 and I need to be showered and changed before the young lad wakes up.

My problem is that I can never get the same pace going in the morning that I can later on in the day. For example, I could (just about) make my interval times today as I ran at lunchtime, but I really struggle with them in the mornings.

Sub430

ronanmac wrote: »

Fellow gooner, mighty! I brought my one year old over for the Emirates tour just before Christmas for a bit of indoctrination. Not sure if he knew what was going on, but I've seen too many kids fathered by Gooners but who turn into Mancs, so I'm taking no chances!

Damn straight.

United are the McDonalds of football, kids cannot help but be lured by a comedy character with a funny coloured nose (be it red or purple) whether he is offering a happy meal or Wayne Rooney. Is it a coincidence that Wazza bears a striking resemblance to that loveable ogre Shrek? I think not. :rolleyes:

Can't help you on the morning run though, must be just a matter of getting used to it. Looking at your 8k time you seem to be doing allright!

RedB

Fair play to ye on the 10/11 pm bedtimes lads. I wish I could do that as I'm an early bird and like the early runs but MrsB is more of an night owl and I see the wrong side of 12 more often than not. I'd like to get about 7.5hrs sleep but usually don't.
My weekday morning runs involve 7am alarm and out the door by 7.10 with the aim of being back by 8. They're usually easy/recovery runs though so pace isn't normally an issue.

Fair play to you Ronanmac for the 5.45am start :eek:. Dedication!

Sub430

RedB wrote: »

Fair play to ye on the 10/11 pm bedtimes lads. I wish I could do that as I'm an early bird and like the early runs but MrsB is more of an night owl and I see the wrong side of 12 more often than not.

I'm the other way being more of a night owl but MrsSub is an early bird with an early start in the morning. Not much on the box after 11 anyway apart from MOTD2 on a Sunday.

ronanmac

RedB wrote: »

Fair play to you Ronanmac for the 5.45am start :eek:. Dedication!

Forgot to mention that when the alarm went off at 5:45 this morning:o, I turned it off and went back to sleep, with a hunch that I'd be based in the office today as opposed to being out on the road, so a lunchtime run would be possible!

As for getting up early, it's the other way around for me. Was never an early bird, my wife more inclined to go to bed early rather than late. The real difference, though, was having a baby, as you then get to bed as early as possible so you're not too shagged when he wakes up in the middle of the night/early in the morning/twice in the middle of the night/doesn't really bother to sleep at all!

catweazle

Damn ye all with your morning starts - I have been meaning to do this for a while but I just cant justify it to myself enough to get me up, taking the easy option saying to myself that it might be three workouts a day the odd day and I cant do that.

I could easily as the afternoon session is never more than 50 minutes usually less. The mid week runs are now going to go up to a time where I wont be able to fit them in at lunch and a morning run would get me out of trouble with MrsC as i could skip the evening sessions, or I could come home straight after work and go on the turbo which she doesnt mind so much, although she hasnt said a bad word about the training this year, heres hoping she may well have made a new years resolution

I will wait until the end of febuary I think when it gets a bit brighter, although as I was driving to work this morning I was admiring the lovely dawn we got.

Do you eat before you go out - my other option is to do a regular morning swim, just get up earlier have brekkie and I have an hour to digest it before I make the gym beside work. That would leave me free to do an odd weight session at lunch which is something I havent done in over a year