I'm only getting faster!!!

foleyalan

I decided to join boards ac team just after christmas 09. I have just got back into the running after a massive 12 years away from proper training and racing. I have been training very hard since Dublin marathon last October which i finished in 3hrs 46mins. Since christmas i have introduced speed work, tempo runs and fartleks into my training and managed to finish the Raheny 5 mile in a time of 30:45. I am now training 6 days a week, hence this blog. I have only one interest and that is simply to GET FASTER!!!!. (My main target this year is to break 30 mins for 5 miles) Anyway here goes.

Monday 22nd
5 Mile tempo run in 32;47, felt good. Did two laps of the outside circuit in Malahide castle.

Tuesday 23rd
7.5 miles slow run 57:47, Clontraf/Raheny area

Wednesday 24th
5 miles slow run @ 7:30 pace, legs tired but glad to have gone out. 36:47. Malahide castle grass circuit.

shels4ever

Bset of luck, your sub 30 should be in the bag this year . Then get you back out on the track for some 1500m this summer ?

foleyalan

Thursday 25th:
Working all day so only got a core workout done.

Friday 26th: 35mins
Went out to Malahide castle and did 3 miles slow on grass, followed by 8x100m strides with a 1 mile cool down in preparation for tomorrow's BHAA Garda race. I feel like I'm in really good shape. Im looking forward to this, I believe it is a great course??.

foleyalan

Saturday 27th, BHAA Garda race 4 miles

Was feeling really good this morning for my first cross country race in a long time. Conditions were perfect, no wind, no rain and not to cold. Ran a great race and finished it in a time of 25:28. Had a really good finish sprinting the last 100m and picking up another three places. Delighted with my run and felt good throughout the whole race. Nice to meet you today Gerard65.

Will head out tomorrow for a nice easy 5 miler.

4 miles cross country: 25:28

foleyalan

Sunday 28th:

Went out for a slow 5 mile today. Had a long stretch after and am just in the middle of can of well deserved Guinness since i didn't drink at all this week. Legs very tired after yesterdays Bhaa race. Finished 63rd in race yesterday so happy enough with that.

5 Miles : 38:54

foleyalan

Monday 1st: Rest Day

Tuesday 2nd: Speed work session (Malahide Castle)

1.25 miles warm up
5 x 1.087 miles( slightly hilly)
1.25 miles warm down

Started off with a 1.25 mile warm up, followed by 10 minutes of stretching. Felt quite tired today and my lap times where all over the place. I was trying to keep it at 6 minute mile pace but found it very hard after three laps. I felt like giving up after the third lap but just got stuck in for the last two and improved slightly on the last lap. Finished off with a very slow warm down of 1.25 miles. Im glad i finished it though!

Lap 1 : 6:30
Lap 2 : 6:35
Lap 3 : 6:38
Lap 4 : 6:43
Lap 5 : 6:39

Total distance: 7.93 miles

kennyb3

foleyalan wrote: »

5 x 1.087 miles( slightly hilly)

Just a guess but is that the lop around the pitch and putt course;)

foleyalan

kennyb3 wrote: »

Just a guess but is that the lop around the pitch and putt course;)

Thats the one, i usually do all my speed work in Father collins park(1500m lap) in Donaghmede but wanted a change. I found the pitch and putt lap much harder. You must do a bit of training out in the castle then?. Im there 4/5 times a week, great place for running. Sometimes i run out from my house in Donaghmede to the castle and do a couple of laps and run back as my long run.

kennyb3

ha ha i just knew it cause of the exact distance - its my favourite loop on a long run. yeah living in malahide so my long runs on a sat morning are generally there - did that loop 7 times sat morning picking up the pace all the time. some people find loops boring but when you are working to time for tempo's and intervals its your only man because you have consistent terrain.

looking forward to the bright evenings returning as my normal run would be down to the portmarnock and back but having done it 5times a week for 6 months i need a change and for the castle park to open late.

good seesion btw.

foleyalan

kennyb3 wrote: »

looking forward to the bright evenings returning as my normal run would be down to the portmarnock and back but having done it 5times a week for 6 months i need a change and for the castle park to open late.

good seesion btw.

Thanks, have you ever ran the malahide rd to balgriffin, back by portmarnock train station and back to malahide?. Good run a little dodgy when you get to the back of portmarnock(no paths):eek: but a good 11 miler loop. Thats what ill be doing when the evenings get brighter!.

kennyb3

yeah have run it a few times, but like you say - no paths make it not one for the winter months. any change of scenery is good tho im constantly going in search of new routes. im sure i ll see you out and about at some stage no doubt.

foleyalan

Wednesday 3rd:

Went out for a slow 5 miles this morning. Legs tired from yesterdays speed work session. Took it very handy.

Malahide castle on grass,

5 miles : 39:24

foleyalan

Thursday 4th: Malahide Castle 5 Miles

Was out in Malahide castle again today, leg still a little tired from Tuesday. Decided to do an easy 5 miler(two laps of the outside circuit). Felt very good after the first lap so decided to push the second lap a bit. A good run, plenty of people out running at 8 am this morning in the castle.

Lap 1 . 18:35
Lap 2 . 17:01

5 miles : 35:36

shels4ever

foleyalan wrote: »

Thursday 4th: Malahide Castle 5 Miles

Was out in Malahide castle again today, leg still a little tired from Tuesday. Decided to do an easy 5 miler(two laps of the outside circuit). Felt very good after the first lap so decided to push the second lap a bit. A good run, plenty of people out running at 8 am this morning in the castle.

Lap 1 . 18:35
Lap 2 . 17:01

5 miles : 35:36

Should race over that lap sometime , i'm you wouldnt be too far off my best time on that lap..

foleyalan

shels4ever wrote: »

Should race over that lap sometime , i'm you wouldnt be too far off my best time on that lap..

Hey gonna do fartlek tomorrow morning if you're around ?? Malahide castle for 10am.

shels4ever

foleyalan wrote: »

Hey gonna do fartlek tomorrow morning if you're around ?? Malahide castle for 10am.

Working tomorrow and will be going ot do a session soon today, but will be doing an easy 10 on sat morning.

foleyalan

shels4ever wrote: »

Working tomorrow and will be going ot do a session soon today, but will be doing an easy 10 on sat morning.

Staying out in Clonee on Friday night so will bring my gear and meet you in the park on saturday at 10 am?

shels4ever

foleyalan wrote: »

Staying out in Clonee on Friday night so will bring my gear and meet you in the park on saturday at 10 am?

Yep will be at the papal cross at 10am .

foleyalan

Friday 5th

Wasn't feeling well today so only went out for a slow 3 miler. Was supposed to do fartlek but gave it a miss.

3 miles : 22:07

foleyalan

I took 3 days off the running as i wasn't feeling well over the weekend. Went out this morning for a easy 5 miler. Nice and easy pace. Left calf slightly stiff. Done plenty of stretching afterwards.

5 Miles : 37:43

foleyalan

5 Miles, Malahide Castle(grass) : 37:40

Took it nice and handy again today as i was still not feeling the best. Beautiful day for a run.

Anybody thinking about doing the National road relay on the 11th of April ????

foleyalan

Today was better than two weeks ago. I had missed a speed session last week as i was sick. Went out for me usual 5 x 1 mile @ 6 min/miles pace with 90 seconds rest between.I started off with a 1 mile warm up and some stretching. I did struggle again at lap 3 for some reason, legs felt tired and i was finding the going very hard.I managed to get it back on the forth lap but it all went up in smoke on the last lap. I just hadn't got anything left in my legs. Happy enough with the session all the same. My target for next month is to hopefully break 37 mins in the great ireland run.

1 mile warm up(grass)

Lap 1 : 6.07
Lap 2 : 6.08
Lap 3 : 6.15:mad:
Lap 4 : 6.09
Lap 5 : 6.20:mad:

2 mile warm down(grass)

Total : 8 miles

shels4ever

foleyalan wrote: »

Today was better than two weeks ago. I had missed a speed session last week as i was sick. Went out for me usual 5 x 1 mile @ 6 min/miles pace with 90 seconds rest between.I started off with a 1 mile warm up and some stretching. I did struggle again at lap 3 for some reason, legs felt tired and i was finding the going very hard.I managed to get it back on the forth lap but it all went up in smoke on the last lap. I just hadn't got anything left in my legs. Happy enough with the session all the same. My target for next month is to hopefully break 37 mins in the great ireland run.

1 mile warm up(grass)

Lap 1 : 6.07
Lap 2 : 6.08
Lap 3 : 6.15:mad:
Lap 4 : 6.09
Lap 5 : 6.20:mad:

2 mile warm down(grass)

Total : 8 miles

I would have though that 6:15/20 is ok pace and the others a little fast . Remember its training and not a race . Yor 5 mile race pace is going to be 5:59 ish so no need to go too hard in training.

foleyalan

shels4ever wrote: »

I would have though that 6:15/20 is ok pace and the others a little fast . Remember its training and not a race . Yor 5 mile race pace is going to be 5:59 ish so no need to go too hard in training.

Should i not be pushing myself in speed sessions. I dont see the point otherwise??? Will i not find it harder in a race then if i what to go faster than 6:15 a mile. Is it not all about training your body to do these speeds or is that where races come in? Sorry about all the Questions! If you could get back to me on these that would be great coach!:D

Thanks

shels4ever

foleyalan wrote: »

Should i not be pushing myself in speed sessions. I dont see the point otherwise??? Will i not find it harder in a race then if i what to go faster than 6:15 a mile. Is it not all about training your body to do these speeds or is that where races come in? Sorry about all the Questions! If you could get back to me on these that would be great coach!:D

Thanks

Should be hard but not too hard(as you have a full weeks training to do ), I would have had you doing them at 6:12/20 pace,(5mile/10k pace +15) seconds per mile) .
They should be hard but not too hard that you wont be able to train for a few days.
When your racing you will be resting up and not doing a full weeks training. You were only 20 odd second away from your 5 mile pb today:) and you did an extra 3 miles.

Come race week you will reduce the volume of training and be much fresher and run 5X 5:59 easy

In a couple of week start on longer tempo runs 4-5 miles, and then join me on the Track for a thursday morning session.

But saying that I didnt listen to my own advise this week.

foleyalan

shels4ever wrote: »

Should be hard but not too hard(as you have a full weeks training to do ), I would have had you doing them at 6:12/20 pace,(5mile/10k pace +15) seconds per mile) .
They should be hard but not too hard that you wont be able to train for a few days.
When your racing you will be resting up and not doing a full weeks training. You were only 20 odd second away from your 5 mile pb today:) and you did an extra 3 miles.

Come race week you will reduce the volume of training and be much fresher and run 5X 5:59 easy

In a couple of week start on longer tempo runs 4-5 miles, and then join me on the Track for a thursday morning session.

But saying that I didnt listen to my own advise this week.

I suppose that makes sense. I will deffo join you on the track next week. I have it in the diary already. How much does it cost for the hour and where is it in irishtown?

shels4ever

foleyalan wrote: »

I suppose that makes sense. I will deffo join you on the track next week. I have it in the diary already. How much does it cost for the hour and where is it in irishtown?

Its Ringsend, Mick side we can park in his ma's house €5 to use.

foleyalan

4 miles, 31:22, Father collins park
Friday 12th

Took it nice and handy yesterday. Felt good. Working all day today but will get out again on Sunday.

foleyalan

Had a bit of a break due to stupid work but got back this morning for a 5 miler in the Castle. Two laps of the outside loop. Felt good. Going to give the BHAA Maynooth race a go on Saturday.

5 miles, Malahide castle : 39:47

foleyalan

Nice and easy 4 miles today in the Castle. Did some strides from mile 2-3 and jogged in for the last mile. Lets hope the weather stays good for Bhaa Maynooth race tomorrow.:)


4 Miles, Malahide Castle: 32:32

kennyb3

any idea of how early the park gates open. only info i can find is says 10 (http://www.fingalcoco.ie/CommunityRecreationandAmenitiesDepartment/Parks/ParksHeritageProperties/MalahideDemesneRegionalPark/)
but its open when i go by in the morning

foleyalan

kennyb3 wrote: »

any idea of how early the park gates open. only info i can find is says 10 (http://www.fingalcoco.ie/CommunityRecreationandAmenitiesDepartment/Parks/ParksHeritageProperties/MalahideDemesneRegionalPark/)
but its open when i go by in the morning

It opens at the Garden centre entrance at 8am Mondays to Fridays and doesn't open until after 9am on the weekends for some reason. The entrance at the village doesn't open till quite late Monday to fridays as people just park there and head into work for the day. Dont know if that help you?

foleyalan

Sunday 21st:

I was very disappointed to have missed the Bhaa race in Maynooth yesterday but Family come first. (so they say!!). I spent most of the morning/afternoon in the hospital with the wife(all ok now).
I went out for a longish run this morning. Ran into Baldoyle, out onto the coast road to raheny and back to Donaghmede via Kilbarrack fire station. Fantastic day for a run. Not to sure how far it is?, around 6.5 i think.

6.5 miles, Raheny : 48:38 (6.7miles, map my run)

foleyalan

Monday 22nd

I've just started a new training program(Hal's 8k) and today was the start. 3 mile run @ 7.30 pace. Nice and easy, no problems. Then did some strength work, mainly sit up, press ups and some light weights with high reps on the upper body. Not really into weight but will give them a go for a while.

3 miles, malahide castle: 22:37 + 30 mins strength.

foleyalan

Tuesday 23rd

Day two of my new training schedule. 30 minute tempo run. Jogged for the first 10 minutes to get warmed up. Ran the tempo run at 6.30/mile pace. Felt very comfortable and relaxed. Got a monster stitch about 20 minutes into my run and had to slow the pace down until it went (thats what i get for eating 4 weetabix this morning). Finished off with a 10 minute jog to warm down. Overall felt strong, starting to believe that i will break 30 minutes in Walkinstown now:D.

6.06 miles, Malahide castle : 48:22

foleyalan

Wednesday 24th

I was down for speed work session today but didn't have the time today. I went out for a slow run in Father Collins Park instead. I left the run until lunch as i didn't fancy running in the rain. I did just over 4.5 miles at just under 8 minute pace. Very enjoyable run today.

4.76 miles, Father collins park, 35:34

foleyalan

Thursday 25th

5 Miles nice and easy in Malahide castle.


Friday 26th

Rest

Saturday 27th

I was away for the weekend in Cambridge visiting Relations. Brought my running gear. Did a 30 min tempo run with 5 minute warm up and 5 minute warm down.

Sunday 28th

Nice easy jog for 30 minutes in some park in Cambridge. Back to Dublin now so can get back into the swing of things again.

foleyalan

Tuesday 30th

Slow Jog in Father collins Park.
5 miles, 41:22

Took a couple of days off as i was very tired.

Friday 2nd

Hill of Howth run. Started at the Marine Hotel, ran to the summit and back down through Howth village back to the Marine. About 7 miles, nice and easy.

7 miles, 58.44mins

Monday 5th:

Ran from Clongriffin into Raheny and back via Howth road, through Baldoyle and back to Clongriffin. Just under 7 miles. I ran with two mates and we picked the pace up to 6.30 min/miles for the last two miles. Good Tempo run.

7 miles, 48mins

Wednesday 7th:

Nice easy 5 miles around and around father collins park. Finished off with 4 x 100m strides. Doing the Bhaa 4 mile on Saturday. Have to work on sunday so couldnt do the Road relay:mad:. Looking forward to the Bupa 10k in a couple of weeks.

I took the training nice and easy over the past two weeks as i was starting to feel very run down. Feeling good now, will see how i go on saturday. Sub 24 i hope!.

stmochtas

foleyalan wrote: »

Doing the Bhaa 4 mile on Saturday.

What sector do you work for Alan and we can see if you can get on a team?

foleyalan

I work in Retail stmochtas. Would be good to get on a team. Was trying to set up one from work but no takers yet . I have one maybe so far.

stmochtas

foleyalan wrote: »

I work in Retail stmochtas. Would be good to get on a team. Was trying to set up one from work but no takers yet . I have one maybe so far.

Can you PM me your employer name and I will see what I can do?
If I get it early I might be able to get you setup for Saturday.

foleyalan

Thursday 8th:

Went out for a slow 5 miler today. Felt really good and the pace turned out to be a little faster then i expected. Finished off with 6X100m strides and a 1500m warm down. Felt really good today.:D

5 miles, Raheny, 35:33

foleyalan

Friday 9th

Just a very short one today to get the legs moving for tomorrows Race. Just jogged 3 miles in Father collins park followed by 6 x 100m strides. Beautiful day out.

3 miles, Father collins Park, 26mins

foleyalan

Saturday 10th

4 miles 24:22

Race went quite well. I went off too slow for the first two miles. I was hoping that in would break 24 for this race. Went through 2 miles in 12:16, managed to get some time back over the next two(12:06). I usually have a good sprint finished but the legs wouldn't let me this time. Happy enough with the run all the same. Next race is the Bupa 10k next Sunday.


Sunday 11th

Hill of howth run today. Took it nice and handy going up the hill as the legs where still tired from yesterday. Sels decided to up the pace half way up and that was the end of the slow run! THANKS MARK!!!!

7 MILES, Howth hill, 53.09

Collecting my new Garmin 405 tomorrow, Happy days!!

foleyalan

Tuesday 13th

Went out for a 8 miler this morning. I started at Clongriffin and ran out to Portmarnock, taking in a nice hill on Wendell Ave and then back to clongriffin. Felt great and it was a nice pace too(7.29 average). My new Garmin is deadly!!:D:D

Ill be looking for a good time on Sunday, hopefully get close to 38 minutes.

8.01 miles, Portmarnock, on road : 1:00:25

shels4ever

foleyalan wrote: »

Tuesday 13th

Went out for a 8 miler this morning. I started at Clongriffin and ran out to Portmarnock, taking in a nice hill on Wendell Ave and then back to clongriffin. Felt great and it was a nice pace too(7.29 average). My new Garmin is deadly!!:D:D

Ill be looking for a good time on Sunday, hopefully get close to 38 minutes.

8.01 miles, Portmarnock, on road : 1:00:25

Howth this Sat? Sunday might not be a great morning after Sat night....

I'll run the hill a bit slower for you next week

foleyalan

Im doing the Bupa 10k on Sunday so will probably just do a short one on Saturday. Wont be drinking Saturday night. Gonna give the bupa run a real lash. Will hope to go through 8k in 30 minutes:eek: this time so am looking for a fast time.:D

foleyalan

Wednesday 14th

Took it nice and handy today. Went to malahide castle for a slow 5 mile on grass. Bumped into a follow runner today and ran with him. The company today on my run was a nice change and i picked up alot of new tips to improve my times over 5 miles, thanks Pat!.

5 miles, Malahide castle, on grass: 39:43

foleyalan

Thursday 15th

Went out for a late run today. Went to Father collins park for a short 4 miler with Macker. Finished off with 3x400 strides . Feeling good for sunday!.

Father Collins Park, 4.58miles, 32:27

Macanri

foleyalan wrote: »

Wednesday 14th

Took it nice and handy today. Went to malahide castle for a slow 5 mile on grass. Bumped into a follow runner today and ran with him. The company today on my run was a nice change and i picked up alot of new tips to improve my times over 5 miles, thanks Pat!.

5 miles, Malahide castle, on grass: 39:43

Sharing is caring...bring on those tips:D

foleyalan

Macanri wrote: »

Sharing is caring...bring on those tips:D

If i told you id have to kill you!:D