Right, Left, Right, Left, Repeat

BrokenMan

Found a lot of good advice from here last year without actually contributing anything myself so I decided it's time to stop hiding in the long grass and actually join in.

First step set up a log.

Little bit of background. 36 years old took up running early last year with the aim of losing 2 or 3 pounds (stone). I also have arthritis in my back and was told improving my general fitness would be of benefit. After a while found I really enjoyed running for the sake of it and not just as a means to an end.
Decided to enter a few 5K runs then a few 8ks and before I knew it had signed up for a half marathon in December. Put a bit of a training plan together and managed to stumble round in 1:48 now I'm totally hooked.

This year I want to get some more structure to my training, improve my PB's accross the board.

Ultimate goal this year is to run Dublin Marathon. Im going to set 4:15 as my preliminary time target but I really hope I can revise that downwards as the year goes on.

Main target races for 2010 (so far)
Fields of Athenry 10K
Craughwell 10 mile
Connemara Half Marathon
Galway 5K Series
Longford Half Marathon (Possible)
Dublin City Marathon
Waterford Half Marathon (Depending on recovery from DCM)

Will obviously be adding more as the year goes on.

Because of sickness and bad weather only really got back into training last week but have managed to clock up 27 miles. So far the longest was just over 6 miles yesterday at 8:30 pace. Not going to break down the rest just a few 4 and 5 milers.

RubyK

Best of luck with your training for 2010 - you have plenty of goals lined up to keep you motivated!

theduke1

best of luck with log

BrokenMan

Thanks for the support. Always have found I needed specific targets to keep me focused in anything. I can be a bit of a slacker at times.

4 miles today @ 8:07 pace. New route for me and had a lot more hills than I expected so happy with the time. Weather was dull and a little cool with a light wind just perfect for running really. Legs felt strong most of the way through just a little heavy on the worst hill. Dont seem to have fully cleared a lingering cold yet though and could feel the effect on my breathing at the end.

All in all a good run.

BrokenMan

Right that was a disaster of a week. First away from Wednesday to Friday with work and forgot my running shoes so no running. Then down with a bad bug on Saturday so had to miss Fields 10K on Sunday. Hopefully thats the end of the bad luck for a while. thankfully its only January still.

Anyway managed to hobble around for 4 miles today, didn't feel great at all for the first mile and wondered if I should have taken a nother day off. Got into it after the first mile and felt reasonably comfortable for the rest. Wasn't paying any attention tomy time so was very happy to see 8:27 pace when I finished seeing as my aim was just to get the legs moving again. Happy enough with the run but really need to get in some serious work now over the next few weeks, am already behind on my Connemara training.

On another note was good to see the prom busy at lunch again for a change.

Distance: 4miles
Pace: 8:27
Weather: Dry, cool, sunny, light breeze
Gereral Feeling : OK

BrokenMan

Not a good day today. Supposed to be doing a tempo mile easy 2 mile tempo and 3/4 mile easy. felt fine for the first mile but just couldnt drive on as hard as I wanted after that, the legs just didn't have it in them. Was aiming to get the tempo miles just under 8 but no joy. On the plus side I did manage to increase the pace from mile 2 to mile 3.
Still at least I got out.

Mile 1: 8:40
Mile 2: 8:26
Mile 3: 8:06
Last 3/4 8:49 pace


Distance: 3.75miles
Pace: 8:29
Weather: Dry, cool, cloudy, strong breeze
Gereral Feeling : Tired, Heavy Legs

BrokenMan

Nice steady 4 miles today. Felt a lot better than earlier in the week thoug still suffering a little from last weekens bug. Deliberately took it easy most of the way just to try and get some life back into the legs. Pushed on a bit on the last mile and felt fine.

Distance: 4miles
Pace: 8:40
Weather: Dry, cold, cloudy, strong breeze
General Feeling : Pretty good, legs just a little tired

BrokenMan

4.56 miles today on one of my old hilly routes. Legs were still a little stiff and sore heading out after a mile or so started to feel good and strong again. Was able to up the pace on the way home and still felt fresh at the end. Think I have finally put the after effects of sickness behind me. Hopefully can push on from here now.

Think it might be time to get a new pair of runners though, dont seem to have as much cushioning in these any more.

Distance: 4.56miles
Pace: 8:20
Weather: Dry, cold, sunny
General Feeling : Good

BrokenMan

7 milesthis morning. longest rub since the Half in Waterford. As usual now legs were stiff and sore for the first couple of miles but losened out welll after that. felt good and strong for the rest of the run and even felt I could have gone for longer. Definitely feeling the strength coming back now.

Looking back on the month times, while I didn't get a lot of runs in early my times are definitely better than at the same stage in the last cycle so thats a positive.

Not going to set a target time for Connemara yet but should improve my time anyway, just hoping the HOTW doesn't take too much out at the end.

Distance: 7miles
Pace: 8:41
Weather: Dry, cold, sunny to start heavy smow to finish
General Feeling : Good

BrokenMan

Indoor football for an hour last night. Played at a hard pace as uaual so pretty tired today. Stil got my 4 miles in but really felt hard. Managed to get a decent pace though so got to be happy with that.

Distance: 4miles
Pace: 8:32
Weather: Dry, cool, cloudy, slight breeze
General Feeling : Legs tired from football

BrokenMan

first interval session for a while today. 6 X .25 miles with .25 mile recovery between. Toughest session I have put in so far this year but also the most enjoyable. Really felt the legs strong and got my lungs fully open. Mile warm up and a mile cool down at easy pace 8:40ish.
Interval sessions at
6:59/mile
6:53
6:51
6:36
6:34
6:47 - Just couldnt keep the pace for the full distance

Recovery pace of approx 8:30 in between for .25 miles

Felt really good throughout even thoug I did die a little on the last interval.

Distance: 5.15 miles
Pace: 8:16 (Interval Session)
Weather: Dry, cool, cloudy, slight breeze
General Feeling : Very Good. Best session this year.

BrokenMan

Nice easy 4 mile recovery run today. Legs were fairly sore from yesterday so no worrying about time just letting my body dictate the pace. Definitely looking forward to a rest day tomorrow.

Distance: 4 miles
Pace: 9:07 (Recovery)
Weather: Wet and windy
General Feeling : Good.

BrokenMan

4.5 miles today. Still suffering from pretty sore calfs. Apart from that a good run. Lungs are doing fine and apart from being sore the legs do feel strong enough. Will keep the trainign intensity as it is for another week and hopefully the legs will come round. Got a foam roller in yesterday as well so will give that a try.

Distance: 4.5 miles
Pace: 8:27
Weather: Foggy
General Feeling : Good.

BrokenMan

Found it hard to get myself out the door today. Managed it eventually after a mental kick up the backside.

Glad I did in the end good solid 8 miles, little tired starting off but got into my stride early and felt good at the end. No major aches or pains for a change.
did a figure 8 from the house and picked up a water bottle at halfway, carried it for half a mile and picked it up on the way back.Definitely better than carrying the full run.

Didnt realise how strong the wind was heading out, last two miles were straight back into it, felt I was going backwards on the exposed sections.

Distance: 8 miles
Pace: 8:50
Weather: dry, cold wind
General Feeling : Very Good once I got going.

BrokenMan

No run yesterday due to work getting in the way. To be honest probably didn't do me any harm at all having an extra rest day.
Absolutely lovely day for a run. Good solid tempo run, felt strong throughout and was able to pick up the pace when required. No wind and no hills so there were no outside influences on time.
Splits
Warmup mile 8:26
Mile 1 7:57
Mile 2 7:51
Mile3 7:45
Cooldown mile 8:30

New runners today as well definitely felt the benefit of the added support.

Distance: 5 miles
Pace: 8:06 (Tempo)
Weather: Dry, Calm
General Feeling : Very good

BrokenMan

Perfect day for a run. Reminded me of what I really love about it. Just went out the door and ran today plan was to take it nice and easy and let the legs recover from Yesterday. Ignored the watch entirely just ran out the prom and back again. Could have easily kept going for longer. Felt great.

Distance: 4.63 miles
Pace: 8:24
Weather: dry, calm, perfect day for running
General Feeling : Great, remembered why I love to run again

BrokenMan

Nice easy recovery run today. Had to remind myself a few times to drop the pace back, it seems to be a constant problem I have on recovery/long runs.
Rest day tomorrow then 8K race in Maree on Sunday will add a mile before and after to keep the distance up.

Distance: 4.1 miles
Pace: 8:52
Weather: dry, calm, perfect day for running
General Feeling : Very Good, feeling strong again

BrokenMan

Wasn't overly confident heading for the start. Kids awake a lot of the night so not great preperation. Decided to change tactics a little and go out quicker than I normally would and try to maintain the pace throughout instead of rinning second half a lot faster.
Felt good throughout even on the two hard inclines around KM 2 and KM 5. Passed a lot of people in the middle section of the race and latched onto a group running similar pace with a coupl eof KM to go. Didn't have my usual kick at the end but not surprising as I had went out harder than normal, still managed the fastest KM last. 5 miles exactly on the Garmin at the finish.

Overall time 37:30 improvement of nearly 2 mins on my previous best and over a hilly course. Got to be happy with that.

Mile warmup and mile cooldown to bring it up to 7 miles for the day.

Distance: 5 miles + 1mile warmup, 1 mile cooldown
Pace: 7:30 (Race)
Weather: dry, cold, slight breeze
General Feeling : Excellent, new PB for the distance

BrokenMan

No run yesterday, got a kick in the calf playing football Monday night and was really painful so decided not to risk it. That' stwo Tuesdays in a row now missed.
Went out for 4 miles today at a nice steady pace calf was sore still but nothing too bad. Apart from that no after effects from last weekend.

Distance: 4 miles
Pace: 8:20
Weather: dry, light breeze, sunny
General Feeling : Pretty Good, no lasting affects from race

BrokenMan

Little bit of a struggle to get out today. Was feeling a bit run down. Lack of chocolate I think. After a sluggish first mile managed to pick the pace up pretty well and actually felt great by the end. Ran each mile faster than the previous (I'm sure there is a name for that).


Distance: 5.26 miles
Pace: 8:16
Weather: dry, light breeze, cloudy, cold
General Feeling : Hard to get going but felt good once I did

BrokenMan

Same route as yesterday but an nice easy pace. Seems like around 8:30 is my easy pace now. Good improvement on 6 months ago.

Distance: 5.26 miles
Pace: 8:29
Weather: dry, light breeze, cloudy, cold
General Feeling : Good. Nice easy run

BrokenMan

Long run today, switched from tomorrow as wouldn't have had time. 10 miles at a good pace put in a few miles in the middle at my previous half marathon pace just to see how it felt. They felt fine but a bit of a struggle for mile 9 for some reason. Managed to shake it off and felt fine at the end. All in all a good session.

Distance: 10 miles
Pace: 8:37
Weather: dry, light breeze, cloudy, cold
General Feeling : Good.

BrokenMan

4 mile recovery run today. as usual had to force myself to slow down constantly. I really dont know what pace I should be running these at, I just really find it hard to run at around the 9 min mile mark. Should I allow myself to run a little quicker on recovery days or just ut up with it and stay slow. I did allow myself a bit of a kick on for the last mile today.

Any suggestions most welcome

Distance: 4 miles
Pace: 8:49
Weather: freezing fog
General Feeling : confused over pace.

Going to add some totals as well

Week
Miles : 28.52
Runs : 5

Month
Miles : 74.9
Runs : 14

BrokenMan

Found today tough. Seemed to have no energy at all, very nearly didn't go out the door. Am hoping it's just one of those days and tomorrow will be better. Kids are sick and I'm not sleeping properly so that's probably having an impact on the energy.

Distance: 5 miles
Pace: 8:51
Weather: dull, windy and freezing cold
General Feeling : Tired, no energy

Weekly Total
Miles : 5
Runs : 1

Monthly Total
Miles : 79.9
Runs : 15

BrokenMan

Supposed to be doing a 5 mile tempo run. Managed to go OK for th efirst 3 miles or so but then just seemed to drop off the pace and couldnt get it back. Just doesn't seem to be a lot in the legs at the moment. Think a couple of really easy days are on the way, try and get the energy back.

I wonder if cutting out the junk food is having an effect? Lack of sugar maybe???

Distance: 5 miles
Pace: 8:22
Weather: dull, cold, breezy
General Feeling : Still tired, legs not going well

Weekly Total
Miles : 10
Runs : 2

Monthly Total
Miles : 84.9
Runs : 16

BrokenMan

Nice easy recovery run today. Felt stiff heading out but by the end was feeling fine. Resisted the temptation to speed up for the last mile. Just want to give the legs a bit of a rest.

Distance: 4.1 miles
Pace: 8:48
Weather: bright, cool
General Feeling : Still a little tired and heavy legs.

Weekly Total
Miles : 14.1
Runs : 3

Monthly Total
Miles : 89
Runs : 17

BrokenMan

Very similar run to yesterday took it nice and easy for the first 2 miles but this time pushed on for the second 2 just to see if Ihad much in the legs. There was a bit but if I'm honest not an awful lot.

Distance: 4 miles
Pace: 8:38
Weather: bright, cool, showery
General Feeling : Starting to feel better
Weekly Total
Miles : 18.1
Runs : 4

Monthly Total
Miles : 93
Runs : 18

BrokenMan

Long run today. Deliberately took it very easy. New route with a lot of good hills in it. Felt surprisingly good for most of the way, around 8 miles started to feel a little off but it passed quickly.

Distance: 11 miles
Pace: 9:04
Weather: Mostly Sunny but cold
General Feeling : Surprisingly good
Weekly Total
Miles : 29.1
Runs : 5

Monthly Total
Miles : 104
Runs : 19

BrokenMan

Monday recovery run. Legs felt a bit heavy from yesterday but not too bad. Nice evening for it.

Distance: 5 miles
Pace: 8:49
Weather: Sunny, cool
General Feeling : Good
Weekly Total
Miles : 5
Runs : 1

Monthly Total
Miles : 5
Runs : 1

BrokenMan

Good tempo session today. Legs felt nice and strong, lungs held up well.

Distance: 5.25 miles
Pace: 8:12
Weather: Sunny, cool
General Feeling : Very Good
Weekly Total
Miles : 10.25
Runs : 2

Monthly Total
Miles : 10.25
Runs : 2

BrokenMan

Supposed to be doing a nice easy 4 miles today. Felt really good though, sun was shining and just one of those great days. Continued on and did a nice 6 miler instead, kept the pace easy. Could honestly have gone for another 3 or 4 easy. One of those rare days where everything feels good. If only they were all this way.

Distance: 6 miles
Pace: 8:36
Weather: Sunny, cool, calm
General Feeling : Excellent

Weekly Total
Miles : 16.25
Runs : 3

Monthly Total
Miles : 16.25
Runs : 3

BrokenMan

Steady 4 miles today. Still feeling pretty good. Didn't want to overdo it though so kept it at the planned 4 miles. Has actually been a good week so far.

Distance: 4 miles
Pace: 8:32
Weather: Sunny, cool, calm
General Feeling : Excellent

Weekly Total
Miles : 20.25
Runs : 4

Monthly Total
Miles : 20.25
Runs : 4

BrokenMan

Long run today. 12 miles. Second furthers distance I have ever run and the longest in training. felt tired and a bitoff heading out but after around 3 miles it passed. felt strong after that even through the hilly sections. Same route as last week just did a little out an back at the start to make up the extra mile. Pushed the pace a little more just to see what it felt like.

On another note I think that could be the most miles ever for a week.

Distance: 12 miles
Pace: 8:52
Weather: Sunny, cool, calm
General Feeling : Very good after shakey start

Weekly Total
Miles : 32.25
Runs : 5

Monthly Total
Miles : 32.25
Runs : 5

BrokenMan

5 mile recovery run today. Legs felt pretty heavy and didnt have much in the lungs. Think the combination or long run Sunday and indoor football last night had an impact.

Start a mini taper now for Craughwell on Sunday.

Distance: 5 miles
Pace: 8:40
Weather: Sunny
General Feeling : A little tired and heavy legs

Weekly Total
Miles : 5
Runs : 1

Monthly Total
Miles : 37.25
Runs : 6

BrokenMan

Shortish tempo session today planned just around 30 mins, actually went a little over it. Nice easy half mile to start with then 3 good miles at 7:45, 7:45 and 7:42. Little over a half mile easy at the end. Surprised that I was able to hit the times consistiently.
Sore left knee for first half mile just below the kneecap, not something I ever had before but it disappeared totally once I got going. Probably nothing but will keep an eye on it.

Distance: 4.11 miles
Pace: 8:00
Weather: Fantastic
General Feeling : Very good

Weekly Total
Miles : 9.11
Runs : 2

Monthly Total
Miles : 41.36
Runs : 7

BrokenMan

4 miles recovery run today. Should have been yesterday but just didn't have time. As usual on last run before a race calfs were tight and shins sore. Never fails. Still hopefully it follows usual pattern and there will be no sign of them Sunday.
No sign of the sore knee though so that was a relief.

Distance: 4 miles
Pace: 8:52
Weather: Cloudy and cool
General Feeling : A bit sore and stiff

Weekly Total
Miles : 13.11
Runs : 3

Monthly Total
Miles : 45.36
Runs : 8

BrokenMan

Firstly must congratulate Craughwell AC on a fantastic event. Well done to all concerned.
Race itself went better than I could have imagined. Number pickup quick and without problems. Nice half mile jog down to the start line to get the legs moving. Once the race got going it was a gentle downhill stretch for th efirst few hundred yards, found some space early enough and no real bunching to worry about. Settled into what felt like a nice comfortable pace and at 1 mile a quick glance at the watch showed 7:28, little bit faster than planned but was feeling good so didn't worry about it.
Settled into a nice pace for the next few miles legs felt great and no sign of the aches from earlier in the week. Through the first water station and then a left hander around 4 miles, could see a hill stretching out ahead not overly steep but seemed to go on for ever. Was expecting this one though so dug in and tried to hold my position. Was really starting to feel in in the legs about 3/4 the way up, early fast pace was telling, so eased off the pace just a little to conserve some energy. At the 5 mile split pace was 7:46 so was happy with it after the climb. Nice predominitely downhill section then for most of the next mile let the legs recover and was feeling good again. Round a bend then and there was the second of the main hills, wasn't expecting this one and again seemed to go on for ever, though it probably wasnt much over half a mile in reality. Surprisingly felt a lot better going up this one than previous and didnt feel the need to drop off the pace much. Even managed to pass quite a few people on it.
Water station around mile 7 and from then to the end just tried to gradually bring the pace up and see what I had left. Was Surprised that managed to increase the pace on each mile to finish with a 7:04 and a sprint from the turn into the school.
75:42 on the Garmin so absolutely delighted with that. Official time will be a little slower as it took 15-20 seconds to cross the start line. Was always going to be a PB but never really though I would be mid 70's. Pace per mile was only 4 seconds slower that an 8K 4 weeks ago. Training must be working.


Distance: 10 miles
Pace: 7:34
Weather: Perfect
General Feeling : Excellent.

Weekly Total
Miles : 23.11
Runs : 4

Monthly Total
Miles : 55.36
Runs : 9

ronanmac

Fair play, BrokenMan, always good to run quicker than expected! I have to look at the "sprint at the end" element of these races... I was hammered by a rake of people in the final strait!

BrokenMan

Thanks ronanmac. When I say sprint what I really meant was a slightly faster shuffle. Thin it was the thought of the cakes in the tent that got me moving.

BrokenMan

Indoor football last night as usual. Felt pretty sore starting off but took it handy for the first half hour. Damn competitive nature kicked in then and flat out for the rest. Still no damage done.

4 miles today at recovery pace. Nice and easy. Felt pretty stiff and sore heading out, my thighs more than anything else. After a mile or so started to loosen out but resisted the temptation to push up the pace. Finished feeling good. Im hoping its a sign that things are going well.

Distance: 5 miles
Pace: 9.05
Weather: Cold and Windy
General Feeling : good.

Weekly Total
Miles : 4
Runs : 1

Monthly Total
Miles : 59.36
Runs : 10

BrokenMan

Interval session yesterday. 9 X 400m. Good mile or more warm up to get the blood flowing and around the same after. Tried to keep the recovery in between much the same time wise as the intervals but towards the end just had to lengthen it slightly. All in all a tough session but felt good after finishing knowing that I had stuck with it.

Intervals Pace
6.35
6.39
6.28
6.43
6.42
6.44
6.29
6.45
6.23

Distance: 6.14 miles
Pace: 8:14
Weather: Cold and Windy
General Feeling : Pretty Good, tough session though

Weekly Total
Miles : 10.14
Runs : 2

Monthly Total
Miles : 65.5
Runs : 11

BrokenMan

4 mile recovery pace today. Very windy day as well which didnt help. Seriously tired legs from yesterday. Badly needed rest day coming up tomorrow.


Distance: 4 miles
Pace: 8:56
Weather: Very Windy
General Feeling : Tired

Weekly Total
Miles : 14.14
Runs : 3

Monthly Total
Miles : 69.5
Runs : 12

BrokenMan

6 miles. supposed to run the last 3 at PHMP but just didnt have it in me. Legs and lungs were just not cooperating at all today. first mile felt grand but after that the wheels just came off totally, couldnt push the pace up to the required level.

Was one of the first times in a long time that I went straing out after getting out of the bed so might be that. never caused a problem before though.


Distance: 6 miles
Pace: 8:26
Weather: sunny, calm
General Feeling : A bad day

Weekly Total
Miles : 20.14
Runs : 4

Monthly Total
Miles : 75.5
Runs : 13

BrokenMan

Ok looks like yesterday gets filed under 'One of those days' Much better today.Long run of 12.7 miles probably should have pushed it up to the 13 but just couldnt bring myself to run past my front door and back again.

Was a good run, fairly hilly route. Last 2 miles felt tough, but just the normal that you would expect at the end of a hard week. No aches or pains worth noting either.


Distance: 12.70 miles
Pace: 8:52
Weather: showery
General Feeling : Much Better

Weekly Total
Miles : 32.84
Runs : 5

Monthly Total
Miles : 88.2
Runs : 13

BrokenMan

Nice steady paced 6 miles today. Felt pretty good again so no complaints. New route as well just to freshen things up a bit.

Distance: 6 miles
Pace: 8:36
Weather: Windy
General Feeling : Good

Weekly Total
Miles : 6
Runs : 1

Monthly Total
Miles : 94.2
Runs : 14

BrokenMan

5.5 mile tempo run. Didnt feel great going out today, had a late night and was pretty tired. got going though and felt pretty good. Was able to up the pace mile on mile without suffering too much. Eased back for the last half to warm down.

Distance: 5.5 miles
Pace: 8:02
Weather: Windy, Sunny
General Feeling : Good

Weekly Total
Miles : 11.5
Runs : 2

Monthly Total
Miles : 99.7
Runs : 15

BrokenMan

4 mile run. Way tougher than it should have been. Just seemed to have no energy at all. Felt like I was sweating way more than I should have been for the pace as well. Nice easy rest day tomorrow so hopefully that will recharge the batteries.

Distance: 4 miles
Pace: 8:54
Weather: Windy, Sunny
General Feeling : Tired

Weekly Total
Miles : 15.5
Runs : 3

Monthly Total
Miles : 103.7
Runs : 16

BrokenMan

Ok confession time first. missed my 6 miler yesterday. Just had absolutely no energy. Was struggling just to stay awake all day. Been travelling a lot in the last week and not sleeping great, think it just caught up with me. Its only the second day I have missed in the last 2 months though so not going to be overly hard on myself.

back at it today though 12.7 mile LSR again. Deliberately took it slower than I have been just in case, felt it was important to actually get it in, but felt fine all the way. Extra days rest was definitely needed. Thats the last 'long' one out of the way now before Connemara.

Distance: 12.7 miles
Pace: 9:04
Weather: Bright and breezy
General Feeling : Good

Weekly Total
Miles : 28.2
Runs : 4

Monthly Total
Miles : 126.4
Runs : 17

BrokenMan

6 miles at an easy pace in the wind and rain. No major problems, felt good.

Distance: 6 miles
Pace: 8:40
Weather: Cold, wet and windy
General Feeling : Good

Weekly Total
Miles : 6
Runs : 1

Monthly Total
Miles : 132.4
Runs : 18

BrokenMan

4 miles last night at tempo. Was feeling tired so couldn't push as hard as I should have done. Generally feel like I realy need a rest now. Going to ease the mileage back nore than I intended now. Want to make sure I hit Connemara fresh.

Distance: 4 miles
Pace: 8:12
Weather: cold
General Feeling : Tired

Weekly Total
Miles : 10
Runs : 2

Monthly Total
Miles : 136.4
Runs : 19

BrokenMan

3 mile recovery today. Nice easy pace.

Distance: 3 miles
Pace: 8:46
Weather: cold, sunny
General Feeling : OK

Weekly Total
Miles : 13
Runs : 3

Monthly Total
Miles : 3
Runs : 1