Keep Improving

PDCAT

Thursday 08/11/11

4.00 = 39.56 - (9.58) Easy Run

Again, running around GAA Pitch in the dark. Not sure at what pace to be running. Think i will stick to 10 minute per mile pace similiar to my LSR's. Following Hal Hidgon Post Marathon Recovery Novice Plan. Didn't run last week so this is Week 1. Legs felt ok last night.

PDCAT

On holidays so have not updated in a while.

Friday 11/11/11

2.01 = 19.58 - (9.54) Easy Run

Saturday 12/11/11

5.16 = 55.53 - (10.50) Easy Run

Travelled to Edinburgh for a few days. Used Treadmill in the Leisure center of the hotel.

Tuesday 15/11/11

5K - 10Kph on Treadmill

Wednesday 16/11/11

6.5K - 10Kph on Treadmill

Thursday 17/11/11

5K - 10Kph on Treadmill

Sunday 20/11/11

6.27 = 1.06.48 - (10.39) Easy Run

PDCAT

Monday 21/11/11

4.00 = 38.50 - (9.42) Easy Run

Around GAA Pitch last night. Found this easy enough. Legs feeling ok.

PDCAT

Wednesday 23/11/11

5.00 = 49.05 - (9.48) Easy Run

Around GAA Pitch last night. Found this easy enough. Legs feeling ok.

PDCAT

Thursday 24/11/11

4.01 = 38.18 - (9.33) Easy Run

Around GAA Pitch last night. Ran faster pace than i wanted.

PDCAT

Saturday 26/11/11

6.28 = 1.07.26 - (10.44)

Nice easy run with herself on Sat Morn. Phoned local running club and i am going to pay them a visit in the next couple of weeks. Will only be able to go every second Tuesday night but hoping to get some proper speedwork there.

PDCAT

Tuesday 29/11/11

5.15 = 56.00 - (10.52)

Ran this again with the missus. Raining all morning, got a break in the weather and headed out.

PDCAT

Wednesday 30/11/11

5.15 = 51.02 - (9.55) Easy Run

Last week of Post Marathon Recovery run's. Next week, plan is to start running a little faster (speedwork on Tuesday), Would like to start running a bit faster. Getting sick of tipping along at 10 minutes per mile.

PDCAT

Thursday 01/12/11

3.00 = 29.15 - (9.45) Easy Run

Around GAA Pitch. Got caught in the rain. Only home from work at 4.15am this morning, so running this at 11am - wasn't feeling brilliant.

PDCAT

Saturday 03/12/11

7.32 = 1.17.02 - (10.31)

Ran this with herself, nice morning out, nice run, legs feeling good.

PDCAT

Monday 05/12/11

5.00 = 54.55 - (10.59)

Again, ran around local GAA Pitch last night with the wife. Tonight plan to join up with running club for the first time. Hopefully will be getting some speedwork done. Looking forward to it.

PDCAT

Tuesday 06/12/11

Ran with Fit For Life for first time last night. First time to run on a track.
Found it excellent and plan to return this Thursday for another session.
Virtually all ladies in this group but some quick girls and pushed me along.

(Total = 7K)

1K - warm up
6 X 1K - Intervals (400 Jog/Walk in between)

Times of intervals approx
(3.50, 3.53, 4.04, 4.07, 4.03, 4.04).

PDCAT

Thursday 08/12/11

Again ran with Fit For Life. Basically another speedwork session with sprinting. Managed to hold the sprint times pretty well.

(Total = 6K)Approx

2K - warm up
8 X 200M - Intervals (200 Jog/Walk in between)

Times of intervals approx
(38,37,37,37,37,39,39,37).

4 X 100M - Intervals (100 Jog/Walk in between)

3 X 100m Sprints

400M Cool Down

PDCAT

Saturday 10/12/11

Clonakility Mini - Marathon - Myself and the wife went down to Clonakilty for the weekend to visit friends. Decided to run this event. According to the Garmin the distance measured 6 miles.
Ran with the wife at her pace as had ran fairly hard on Tuesday & Thursday with Fit for Life and didn't want to over do it.
Legs fairly sore during this due to speedwork done earlier in the week.
Wasn't too bothered with the time, just decided to pace the wife to a decent time.
Lovely run around some of the best scenery i've encountered.


6 miles - 51.41 - (Pace -8.37)

PDCAT

Monday 12/12/11

3.71 = 41.55 - (11.18) Recovery Run

Ran with herself this morning. Legs still sore. Due to do some speedwork at home tomorrow, but might decide to do an easy run. Will see how the legs are tomorrow.

PDCAT

Tuesday 13/12/11

Wasn't sure whether to do any speedwork this week as legs were sore after last week's run's.
Went out on the road this morning and decided to give it a go. First time i've ever done tempo/interval type running on the road. (Normally this was on Treadmill, Track, or Grass).

(Total = 5Miles)

1M - Warm up (10.05)

3 X 1M - Intervals (5 Mins Jog/Walk in between) Mostly walking

1M - Cool down (10.00)

Times of intervals approx
(6.54, 7.00, 6.52).

Found the second one by far the hardest as this was slightly uphill. Last one was back so, slightly downhill.

PDCAT

Thursday 15/12/11

4.00 = 37.58 - (9.29) Easy Run

Ran on GAA Pitch. Legs sore after Tuesday's run. Pacing all over the shop.

PDCAT

Sunday 18/12/11

6.00 = 58.11 - (9.42)

Roads pretty slippy yesterday morning so went down to the GAA Pitch and ran. Felt ok.

PDCAT

Monday 19/12/11

4.00 = 41.43 - (10.25)

Ran on local GAA Pitch in the dark. Going to run with Fit for Life group tonight.

PDCAT

Tuesday 20/12/11

Ran with Fit For Life last night. Wasn't sure what the plan was for this. Generally just followed the lead runners. Seemed to be three laps of the track at a faster pace followed by 2 laps slow. Pace of intervals seemed to be very different. Anyway, at least i got some faster work in. F4L group not back until Jan 3rd, might do some speedwork on my own next week.

(Total = 7.2K) approx

1.6K - warm up

3 X 1.2K - Intervals (800 Jog/Walk in between)

800m - Cool down

Pace of intervals approx
(7.16, 6.45, 6.21).

PDCAT

Goals were:

5k = sub 21.00 - Not Achieved (PB 21.25 - Portlaoise 5K March 17th)
4M = sub 28.00 - Not Achieved (PB 28.46 - Tinryland August)
5M = sub 36.00 - Not Achieved (PB 38.09 - Enniscorthy June)
10K = sub 45.00 - Not Achieved (PB 47.58 - Dansfort June 2010)
10M = sub 1.20.00 - Achieved (PB 1.19.57 - Frank Duffy August)
Half = sub 1.50.00 - Achieved (PB 1.46..42 - Kilkenny September)
Full = sub 4.00.00 - Not Achieved (PB 4.13.07 - Dublin October)
Carrauntwohill - Achieved (March 2011).

Overall, most of target's i set myself at start of the year were not achieved. The main two goals i set at the start were to climb carrauntwohill and run my first marathon. Both of them were completed so overall i have to be happy with that.
I also hit my target time for 10mile and Half marathon (first time running these distances). Did not come near most my goals for shorter distance's as in the first 6 months of the year i was out injured on three occasions (5 - 6 weeks training missed) and done very little speedwork the whole year. PB'd though in 5k, 4mile, 5mile distance's.
Have new set of goals to set in the new year. Have joined local running club for speedwork session's on Tuesday night's and am hoping to see an improvement from that. Will post up Targets for 2012 later.

PDCAT

Haven't updated the log over xmas period.
Missed a number of run's over the xmas period due to excessive drinking and smoking. Plus had a heavy cold the last few days. Nevertheless managed to get out on a few occasions.

Friday 23/12/11

4.03 = 38.03 (9.26) pace.


Monday 26/12/11

Charity Walk - 13 KM's - hilly enough route. Took approx 2 hours. Really enjoyable.

Thursday 29/12/11

5.13 = 47.52 (9.20) pace.

Saturday 31/12/11

10.00 = 1.36.49 (9.41) pace.

Running with Fit for Life tonight, hopefully get some speedwork in. Have entered Dungarvan 10mile and Connemara Half so have something to work towards.

PDCAT

Tuesday 03/01/12

Missed Monday night's run, so back last night to try and back into some routine after xmas. Turned up for Fit for Life last night only to be told that it was cancelled due to weather. As i'm not fully joined up yet, no communication was sent out to me and i had travelled 15 miles to the track.
So i went out to the track on my lonesome and done a bit myself.

(Total = 7K)

2K - warm up (Avg 9.47 per mile pace).

3K - Tempo (Avg 6.54 per mile pace).

2K - Cool Down (Avg 9.40 per mile pace).

Fit for Life again Thursday night. Hopefully it will be on.

PDCAT

Thursday 06/01/12

In running with F4L.

(Total = 8K)

2K - warm up (Avg 9.34 per mile pace).

2 X 400m Easy (9.15 pace)
1 X 400m Moderate (8.00 pace)
1 X 400M Hard (5.45 pace)

X 3

1.2K - Cool Down (9.20 pace).

PDCAT

Sunday 08/01/12

12.00 = 1.56.07 - (9.40) - LSR

Longest run since DCM. Beautiful conditions for running. Absolutely loved this run, seemed comfortable all through and effortless at times. Run's like this make all the training worthwhile.

Monday 09/01/12

4.01 = 41.59 - (10.28) - Recovery

Was expecting the legs to be a bit sore after yesterday's run, but they were not too bad. Again, another enjoyable run in good conditions.

PDCAT

Tuesday 10/01/12

5.13 = 48.44 - (9.30) - Easy

Legs a little sore & heavy after last couple of days. Had to work harder than i'd like to, in order to run this at 9.30 pace. Still finished strongly and happy enough with the run.

PDCAT

Wednesday 11/01/12

4.00 = 37.49 - (9.27) - Easy

Round GAA Pitch today as legs a little tired/sore and wanted an easier surface to run on. This was four days in a row, which i'm not used to, felt ok.

PDCAT

Saturday 14/01/12

8.00 = 1.17.05 - (9.38) - LSR

Not really an LSR but my longest run of last week. Thought i'd step back a bit and rest the legs.

Sunday 15/01/12

Walk - 8 - 9 miles - 2 hours 40 mins.

Went for a long walk early Sun Morning as had'nt done this in a while. Nice weather. Hope legs aren't too affected by this when i run this week.

PDCAT

Monday 16/01/12

4.00 = 45.41 - (11.25) - Recovery

Ran around GAA Pitch last night with the wife. Took it real handy. Plan is to run with F4L club tonight.

PDCAT

Tuesday 17/01/12

(Total = 9.5K)

2.4K - (Avg 9.34 per mile pace)

F4L

800m - warm up

6 X 1K - Intervals (200 Walk in between)

200m - cool down

Times of intervals approx
(3.53, 3.59, 3.59, 3.58, 4.02, 4.06).

Enjoyed this session. Was tough enough. Ran 2.4k myself on the track before meeting up with the F4L group. Was able to keep up with the rest of the lead group apart from the last interval whereby i was wrecked after 400m and hung on as best i could.