Over, around and through

Oisin11178

Set out to do what was probably my first ever interval session.
Decided to do 2 warm up miles at an ok pace of just over 8 min miles and then do 10x.25 mile reps at 6.30 pace with .25 mile recovery inbetween reps. Wasnt sure how it would go but heres the stats.
Mile 1 8.06
Mile 2 7.59
The intervals needed to be 1.37/1.38 to be on 6.30 pace.
1.34
1.38
1.36
1.36
1.36
1.35
1.35
1.37
1.36
1.38
The recovery was done at an average of about 8.10 a mile.
Three slow laps to let my legs recover then.
8.48
8.44
8.30

All in all 10 miles at an average pace of 7.54 which taking into account the last 3 warm down miles was ok.

Krusty_Clown

Confucious wrote:

Interval session 5 days after race-pace marathon leave runner with legs in tatters.

So says confucious.

Oisin11178

haha na it was ok. 2 days off now and raheny 5 on sunday. I was looking for a post from someone called confusious. Thinking he must of deleted it. Nice 1:)

Oisin11178

Raheny 5 today. Felt tired and would have been happy with mid 33. I dont do many 5 mile races so my 5 mile pb was 34.45.
33.30 today so happy enough. Mcmillian says i need to be at 33.10 to be inline with 3.15 marathon so im in good nick and i have bags of stamina over the longer distances.

Oisin11178

legs were really tight earlier so went out for a slow run to try and loosen them up. Worked a treat, brand new now.
5 miles in 44 mins

Oisin11178

13.1 miles in 1h43m
Felt fine and was very comfortable. Never really pushed it.
http://connect.garmin.com/activity/23745493

Oisin11178

10k in 45.47
Trying to get used to that pace for a push at 3.15 in Edinburgh. Weather was brutal. Strong head wind for 3 miles and raining but it was ok. Was tired but did ok. 1.3 miles warm down to make it 7.5 miles.
http://connect.garmin.com/activity/23794224

Oisin11178

Rest day yesterday.
Today i went out to be greated by the most horrific weather, head winds, cold,rain,darkness ect.....
I decided just to do the planned 10 miles handy and not push it as the weather esp the head winds would add difficulty to the run.
Happy with the run in general. Started around 8.20 and the next couple of miles were around 8.10-8.20. The pace continued to drop as i got warmer and the last 3 miles were around 7.45-7.50 with no extra effort.

Oisin11178

Flu, am sick as the preverbial dog. No running for me the last 2 days and none for the next few. Have nothing planned race wise so it came at a good time i suppose. If there is a good time to catch the flu that is:(

Oisin11178

first run for 4 days todat as i had a nasty little bug. Easy run (10 miles) just to see how i felt. I reckon i am 1 min a mile behind where i was 2 weeks ago. Kinda tough. Easy pace runs for the rest of the week just to get back into the swing of things.

Oisin11178

A 10 mile run with a mate tonight at his marathon pace. Was meant to be 8.30 a mile but i was feeling good for the first time in about a week and kept accidentally upping the pace. Finished with 10 miles at 8.15 pace and i felt great. Few faster miles tomorrow then 20 on thursday with the same mate.

Oisin11178

Second of my pmp runs for edinburgh. New pmp is 7.27 so aimed to do 7.24ish. First run last week was 10k and i found it really hard because i didnt know it yet but i was coming down with the flu. Tonight was grand, 7.5 miles at 7.22 min miles and felt grand after the first mile. Ill increase this by 1 mile every week until a few weeks before Edinburgh. 2.5 miles warm down after this making a total of 10 miles.

Oisin11178

20 miles with a mate at his lsr pace of 9 min miles. About 2.55 in the end. Very easy and no difficulties. Would have loved to have speeded it up:)

Oisin11178

Rest days friday and saturday and a few pints also saturday night.
Went out tonight thinking i would struggle but i was in great form. Took it handy, 8 miles at 7.50-7.55 pace and last 2 at 7.18(10 secs lower than mp).
Felt fine when i finshed. Thats 60 miles for the week with a 20 mile lsr and 8ish miles at mp(10 next week). Ive gotta keep the miles up and do more quality sessions if im going to get under 3.15.

http://connect.garmin.com/activity/24706362

Oisin11178

10.25 miles tonight just under pace. First 10 in 1h13m45s. 1m25s shy of 10 miles pb, going to obliterate that soon:D
Faster pace also that my current half pb, thats due for a hammering to.
Good session, ended up being 7.22 min pace.

Oisin11178

12 miles tonight at 7.45. Was fairly easy with a few hills in it. Tired from work but was feeling okish at the end. Played ball last night with the mates for an hour and nothing tuesday because of work.

Oisin11178

10 miles tonight. Set out to do the first 5 on pace and it was fairly easy. Went for 7.27 and achived 7.26 so im fairly happy.
Second 5 i just wanted to run at what was comfortable. I turned my watch around and ran at a comfortable pace. I was surprised to see at the end that the second 5 were only a minute or so slower than the first 5 and they were ran at 7.37 per mile.

7.35
7.22
7.23
7.20
7.32
7.49
7.41
7.35
7.36
7.24
Average pace 7.35 and i felt very comfortable. Total time 1h15m22s.
Thats the easiest by a long way i ever felt doing that sort of pace for 10 miles.
3h15m in Edinburgh is coming into view now:D

theboyblunder

good running oisin

3:15 definitely looking on.....

misty floyd

After a 12miler and a game of ball the day before. To run lasts nights 10m at PMP comfortably is great going.

Oisin11178

Yeah thanks lads. Thing about last nights run was when i was looking at the pace on my garmin trying to make sure i was nearly spot on pace, i could feel the effort i was putting in. Even though i was far from struggling i could feel it. The second 5 when i didnt look at pace, the pace dropped off slightly for 2 miles and naturally dropped back down to the 3h15m pace. When i finished i wasnt breathing even remotely heavy legged and had no aches pains or bad feelings anywhere.
For the first time i believe 3h15m is on:)

Oisin11178

20 miles with a mate today. My mate ken is training for the paris marathon so ive told him i would do all of his long runs with him.
20 miles in 2.59 last week with a minor blip coming up the kyber after 19 miles and a little walkie.
This week was a lot better and 20 miles in 2.54 with an average pace of 8.47 and he ran all of it.
Must say its amazing the progress someone can make in a short timeframe. He is ok for 3.45 if he keeps this up:)
From my own point of view i was as comfortable at the end as i was at the start. Need to do some faster long runs:D
http://connect.garmin.com/activity/25139238

Oisin11178

Nothing on Sunday and monday due to a combination of the 20 miler saturday and work on both nights.
Went out tonight with the intention of doing a comfortable 10 miles. Not easy but fairly comfortable and well within myself. I brought the garmin with me but turned it around because as i said i wanted to run at a comfortable pace and see how i was feeling.
I ran well within myself and i was plesently surprised by the last few miles.
7.56
7.58
7.58
7.56
7.46
7.39
7.47
7.28
7.23
7.21

Oisin11178

Easy 6 miles before football training.
7.58
7.52
7.49
7.49
7.48
7.38
1 hour of football with the mates and 2 miles afterwards to get home
7.39
7.38
Cruising pace seems to have come down, happy with that. More pace runs now me thinks. Ill be running 7.27 in my sleep by time im finished:D

Oisin11178

Had a 15 mile session planned tonight. Was hoping to do it at 7.5x a mile and the way things have been going i expected to find this easyish.
Woke up this afternoon after a nap feeling ****. Had something to eat and felt a little better. Looked outside and the weather was ****. Slight rain and a headwind in the direction i would be doing most of my run. Last nights session was still in my legs. I was thinking of all sorts of excuses not to do it but eventually i ventured out.
first mile into the wind feeling bad. the next 4 were flat or downhill so even though i was feeling bad i got no worse. I turned into the wind then and ran for about 4-5 miles into the breeze and feeling progrssively worse. I turned back to have the wind at my back and it disappeared, nice:)
A few mile back and i had what was effectivly the last mile of the raheny 5 as my 12th mile. I was feeling terrible even at this pace and i contemplated running as far as sutton on the flat and getting a taxi home. i decided to tackle the incline and it shattered me haha. I kept it going through raheny until about 13 miles and got this uncontrollable urge to stop. I was 2 miles from home and i started picking of landmarks to run to. I eventually got home without stopping but god knows how.
7.58
7.51
7.53
7.55
7.59
7.59
7.58
7.56
7.56
7.54
7.56
7.56
7.54
7.56
7.56
7.57
7.56
7.50
If you were to show me those stats before i ran id have said it was fairly easy. nope:(

Oisin11178

7 miles on the treadmill this morning. 55 mins so i think around 7.50 mile pace so not bad as i had just finished a 12 hour night shift.

Oisin11178

Was surprised how bad i felt on thursday doing the 15 miles at 7.5x pace so i set out to do the same session tonight.
Felt great all the way through. Did the exact same course and breezed through it. Couldnt control the pace and kept having to slow down. Managed it for the first 13 miles but did the last 2 a little bit quicker.
7.57
7.50
7.56
7.57
7.59
7.56
7.57
7.54
7.57
7.56
7.56
7.51
7.49
7.42
7.11
Im going to continue this 15 mile run for the next few weeks lowering the pace every time.

Oisin11178

10 miles on the treadmill today. 12.km/h. Took it handy. Last km at 16km/h.
1h18m and very hot in the gym.

Oisin11178

Thursday 10 miles on the treadmill after a 12 hour night shift. 7.53 average.

Friday. 12 hour night shift last night again so i had to do session after work this morning. I wanted to do a 10 mile run about 20 secs above mp but was fairly tired but i gave it a go.
I didnt wanna do it at a completely steady pace so i mixed it up a little bit.
1xkm warm up at 11.5kph
15.1km at 12.1kph with 1 min out of every 5 at 14.5kph. Last 3 mins of session at 14.5kph. Felt very easy even though i was tired starting.
16.1km in 1h17m32s
Average pace 7.45 min miles.

Oisin11178

Been doing a regular 15 mile run lately and ive been enjoying it. Ive been doing it at ~7.50 min miles and intended to do it about 10 secs a mile lower today. Thing is all this was leading to Edinburgh in late may and the plan was to get it down to 15 miles at pace. Ive been toying with the idea of going for 3h15m in Blackpool in 4 weeks and went out today to see where i stood over the 15 miles. Id start of on pmp of 7.27 a mile and if i felt bad id back off to about 7.40 a mile.
Here is how it went mile wise.
7.32
7.21
7.24
7.17
7.14
7.14
7.13
7.13
7.13
7.18
7.20
7.15
7.08
7.12
7.10
Finished in great condition and could have gone on at that pace. Went through 13.1 miles 3 mins faster than my current half pb.
Blackpool April the 11th here we come:D

misty floyd

fair play to you Oisin. I was thinking you'd hit 3:15 no bother for Edinburgh. You love the marathons. That'll be two this year by early April right?