Over, around and through

Oisin11178

Very very easy session tonight. Going to do more easy miles in the 8-9 min mile range.
9.04
9.00
9.08
8.55
9.02
9.00
9.04
9.03
8.58
8.42
Very very very easy. Enjoyed it. Average heart rate 139. Average pace 8.59.

Oisin11178

10 miles. aim was to keep every one under 8 mins.
7.50
7.52
7.50
7.54
7.58
7.52
7.52
7.54
7.50
7.41
first 4 miles kinda downhill. last 4 miles uphill. average heartrate 159. up on what it usually is but the last 4 miles are to blame for that.

Oisin11178

10 Miles.
watch didnt record distance which is a pain in the hoop. i did my usual 10 mile route so not to worry. first 5 miles about 8.30 and last 5 miles nearer 8 mins.
10 miles in 1h22m31s.
8,15 pace.

Oisin11178

Sunday rest day.
Monday 10 miles. Wanted to do a steady 10 miles but start slow and build up. I wasnt minding pace but keeping an eye on heart rate. Started slow and built up.
8.30
8.10
7.43
7.39
7.39
7.42
7.39
7.35
7.35
7.33
Average of 7.47. Average heartrate of 157. Was very hot though. Felt good at the end.

Oisin11178

7 Miles very slow.
9.01
8.46
8.54
8.49
8.48
8.45
8.42
8.49 average. 139 average heart rate.
very easy. nothing over this distance for the next 2 weeks. on a taper of sorts.

Oisin11178

10 Miles in very hot conditions today. found them fairly easy.
7.52
7.46
7.51
7.47
7.49
7.46
7.45
7.49
7.47
7.58
aim was to keep every mile under 8 mins on feel. as i said it was very hot and a nice head wind down the coast.
happy with that session.
average pace 7.49.
average heart rate 152.
last 2 10 mile runs average heart rates were 159 and 157. the heat is making it rise to.

Oisin11178

10 Miles in bad weather.
decided to take it easy tonight.
8.43
8.36
8.42
8.44
8.39
8.36
8.25
8.18
7.58
7.27
was going around the bend it was so slow but i needed the slow run.
im looking for suggestions about how to run next week. i have a goal in mind but would like to know what others think.

Oisin11178

5km friday slow.
work saturday night so i did 10 miles slow enough as id been up about 20 hours and worked 12 hours. just wanted to keep it slow as i could possibly go but got bored near the end.
8.40
8.47
8.48
8.53
8.32
8.31
8.23
8.26
8.09
7.43
average of 8.29. felt fine at the end. just glad to get it over with.

Oisin11178

Cant find my heart rate monitor. probablx a blessing in disguise.
felt good today so went out to run by feel, i wanted to run about 7.45 and set out at a comfortable enough pace. ignored my watch and ran my 10 miles. first 4 miles with a tail wind and last 6 with a moderate head wind.
7.20
7.23
7.17
7.11
7.12
7.15
7.24
7.22
7.17
7.13
10 miles in 7.17 average.
1h12m59s
delighted with that.
reckon on the right course i could take 5 or 6 mins off that.
3 warm down miles.
9.09
8.54
8.38
13 miles today.

theboyblunder

Good run Oisin - paces getting faster. Whats the next target? 3.10 in Longford?

Oisin11178 wrote: »

Cant find my heart rate monitor. probablx a blessing in disguise.
felt good today so went out to run by feel, i wanted to run about 7.45 and set out at a comfortable enough pace. ignored my watch and ran my 10 miles. first 4 miles with a tail wind and last 6 with a moderate head wind.
7.20
7.23
7.17
7.11
7.12
7.15
7.24
7.22
7.17
7.13
10 miles in 7.17 average.
1h12m59s
delighted with that.
reckon on the right course i could take 5 or 6 mins off that.
3 warm down miles.
9.09
8.54
8.38
13 miles today.

Oisin11178

theboyblunder wrote: »

Good run Oisin - paces getting faster. Whats the next target? 3.10 in Longford?

I wasnt going to bud i thought my racing was over for the year but if i can squeze in a couple more runs like that(maybe a bit longer next time). i have the bogtrotters marathon the weekend and ill use that as a lsr. i might go for it in longford.
I didnt realise till last couple of weeks how much edinburgh took out of me. i got to 18 miles on 3,10 pace untill the blistering heat got to me. i would try a run like yesterday and after 3or 4 miler the tank was literally empty. for the last couple of weeks ive concentrated on slower miles and nothing over 10 miles and built thd pace back up and also on hydration in general. seems to be paying off.

theboyblunder

Yeah its easy to overdo it when you run as many marathons as you do I reckon.

That last run was a good pmp session - if you could stretch that to 13-15 miles midweek without getting into difficulty id day it would boost confidence alright.

What about skipping the bogtrotters (isnt that hilly?) and get 6 quality weeks in inc a good taper? Just a thought.

Hopefully it wont be that hot in longford! Good louck anway - glad the form is coming back.

Oisin11178 wrote: »

I wasnt going to bud i thought my racing was over for the year but if i can squeze in a couple more runs like that(maybe a bit longer next time). i have the bogtrotters marathon the weekend and ill use that as a lsr. i might go for it in longford.
I didnt realise till last couple of weeks how much edinburgh took out of me. i got to 18 miles on 3,10 pace untill the blistering heat got to me. i would try a run like yesterday and after 3or 4 miler the tank was literally empty. for the last couple of weeks ive concentrated on slower miles and nothing over 10 miles and built thd pace back up and also on hydration in general. seems to be paying off.

Oisin11178

I dont plan on killing myself down there. compared to that 23+ mile run you did last week it will be handy. 2 more quality weeks then taper

Oisin11178

Rest day today. got my new pair of the nike zoom structure triax 13 today. more breathable outerlayer and illumonous green in colour:D

Oisin11178

First run today in my new runners. horrible rain but rather that than the sun.
5 Miles easy in prep for the bogtrotters marathon.
Felt like i was running on clouds and had bags of energy.
8.49
8.30
8.18
8.00
7.43
struggled to keep the pace in check.

seanynova

Oisin11178 wrote: »

Rest day today. got my new pair of the nike zoom structure triax 13 today. more breathable outerlayer and illumonous green in colour:D

i used to wear them, well, the origional white/blue coloured ones! good shoes....i changed coz i didnt like the reduced stability nike shoes(lunarglide etc) so moved to mizuno inspire 6s....going to try the mizuno elixir's next.

Oisin11178

seanynova wrote: »

i used to wear them, well, the origional white/blue coloured ones! good shoes....i changed coz i didnt like the reduced stability nike shoes(lunarglide etc) so moved to mizuno inspire 6s....going to try the mizuno elixir's next.

its my 4th pair.
had 2 pairs of the 12s and 2 pairs of the 13s.
Absolutly great runner, like running on clouds. I was told the 14s are out in the autumn.

seanynova

ya, if things dont work out with me and mizuno, ill change back after 500miles had no problems with them although i do feel there is too much stability in them for me...but hey, they dont cause me probs so i shouldnt complain!

Oisin11178

5 Miles today. wanted to start a bit slower and do 4 miles just under 8 mins. Ignored the watch and ran very comfortable.
8.21
7.42
7.30
7.32
7.23
have not felt this good since april/may.
easy pace is coming down to 7.30ish again.
7.42 average with a slow first mile.

Oisin11178

Good day for me.
felt strong all day.
took it easy and finished strong on a very tough course.
3.25/3.26
9th place some one told me at the finish.

Sosa

well done oisin....your some man for the marathons

Oisin11178

7.41
7.34
7.48
7.49
8.30 Big hill
7.50
7.51
7.41
7.29
7.32
7.46
7.47
7.39
7.38
7.43
7.59 big hill for half
8.10 hilly
7.56
7.59
7.59
7.23 weeee downhill
7.47
8.06 hilly
7.54
7.59
7.55
2.57 for .4 mile @ 7.33 mile.
7.49 average. 3.26

xebec

Oisin11178 wrote: »

7.23 weeee downhill

Haha! Love it!! Was on your heels for the first 3.5 miles or so before you disappeared round a turn and I never saw you again. That first hill took a lot more than 8:30 out of me, more work needed...

Some very good running today on a tough course.

Oisin11178

xebec wrote: »

Haha! Love it!! Was on your heels for the first 3.5 miles or so before you disappeared round a turn and I never saw you again. That first hill took a lot more than 8:30 out of me, more work needed...

Some very good running today on a tough course.

thanks bud.
that 7.23 mile was as steep as the fist hill. i struggled to keep it at 7.23. It was 7.05 for ages in that mile. I was free wheeling:D

theboyblunder

9th in a marathon! Happy days. Well done oisin

Oisin11178 wrote: »

7.41
7.34
7.48
7.49
8.30 Big hill
7.50
7.51
7.41
7.29
7.32
7.46
7.47
7.39
7.38
7.43
7.59 big hill for half
8.10 hilly
7.56
7.59
7.59
7.23 weeee downhill
7.47
8.06 hilly
7.54
7.59
7.55
2.57 for .4 mile @ 7.33 mile.
7.49 average. 3.26

seanynova

Oisin11178 wrote: »

Good day for me.
felt strong all day.
took it easy and finished strong on a very tough course.
3.25/3.26
9th place some one told me at the finish.

well done, solid running there lad!

Oisin11178

First run since saturday.
Recovery run of sorts.
8.42
8.40
8.35
8.29
8.21
8.32
8.29
7.57
7.55
6.59
Felt great.

Oisin11178

Went out to just handy.
8.22
8.04
7.58
7.56
7.48
7.44
7.40
7.29
6.59
6.35
flying at the moment with little effort.
7.39 average for 10 miles.

Oisin11178

10 Miles easy.
8.13
8.08
7.56
7.48
7.58
7.49
7.48
7.30
7.36
7.42
very easy.
happy with those 3 10 mile runs after the marathon the weekend.

Oisin11178

Small run today:D
Someone said to me recently that they reckoned i couldnt pace 3.30 in a marathon even though ive gone under it 5 times this year.
8.11
8.02
7.57
7.53
7.58
7.42
7.42
7.49
7.43
7.38
7.43
7.43
7.38
7.39
7.43
7.45
7.47
7.47
7.52
7.41
7.52
7.46
7.50
7.44
7.47
7.49
.2@7.48 pace
bla bla bla im the best. Found it a bit harder than last week. No water or gels or sports drinks.
3h24m42s in an 7.48 average. When you take into account racing line its about the same as last week.