Here’s hoping for 2012 - Setting PB to beating PB

topday

My road to running started August 4th 2011 in which I decided that I will do the Dublin Half Marathon in September and the DCM in October. I managed to cross the line in the Dublin Half Marathon with a time of 1.34.44 and the DCM in 3.29.26.

I don’t have a running background but I would keep fit in the gym however since August running has really been the sport that I love taking part in and been part of a wider group.

Experienced runners have been giving me great advice such as Buy a book (running), get yourself a Garmin, join a club, set targets, follow a plan and start up a thread in the training log section. I have done all the above apart from one ‘Buy a Book’ hopefully I hinted enough for my Christmas present!

So here I am again looking for advice and support along the road to Rotterdam 2012 and DCM 2012.

Current Time:
1) Dublin Half Marathon 2011 – 1.34.44
2) Dublin City Marathon 2011 – 3.29.26
3) Jingle Bells 5KM 2011 – 20.26

Targets 2012:
1) Rotterdam 2012 – 3.15
2) Dublin City Marathon 2012 - 2.59
3) 5KM - 18.30
4) 10KM – 38.00
5) Half Marathon – 1.20/1.25

Looking forward to achieving my targets with help from you all!

topday

Tonight I set out to run for 45 mins and enjoy the run as much as possible. I didn't have a distance in mind but more about getting out and running for 45min plus at a nice relaxed pace.

Distance:5.94
Time:47.36
Pace:8.01

For the rest of December I am going to try and clock 25miles per week and get back to the gym twice a week to do some core and strenght work.

I am going to follow a marathon training plan from Jan 2nd onwards to get ready for Rotterdam but need to decide on what plan first.

topday

By god it was cold out tonight. Ran into the wind for almosts 2 miles (miles 2 & 3) the last 2 miles felt great...

Distance:5.93 mi
Time:46:04
Avg Pace: 7:46 min/mi

I picked up speed for the last mile miles and ran at a very fast pace the last 400 to 500 metres... my thinking on this is that if I do this in training maybe when it comes to races ill maybe able to pick up speed for the last 500 metres and sprint the last 200... I did this for the DCM and sprinted the last 200 metres which i believe allowed me to cross the line with 31secs ahead of my target time...

DO you think this makes a difference?

topday

Distance: 5.28 mi
Time: 42:57
Avg Pace: 8:08 min/mi

I really had to force myself to run over 40 mins tonight. The first two miles my feet hurt, legs hurt and I really found it hard from start to finish. I wouldn't mind but I had a 2 hr sleep this afternoon and rested most of the day. Not sure what happened with me tonight as I have rested a lot this week... Prob just a bad night!!

topday

Distance: 6.25 mi
Time: 47:56
Avg Pace: 7:40 min/mi

Another 40+ min run tonight... Felt really good and just enjoyed the run... massive difference from Sat night... It's been at least 6 weeks since I have done 10mile plus so this weekend I will start to bring back the once a week long run... I am thinking about 12 miles at a the weekend plus three 6mile runs during the week....

This is my first winter training and I am finding it very difficult... More than anything the wind is a pain but I am starting to find routes that are sheltered from the wind most of the way.

topday

It's been over two weeks now since I have trained due to an injury :-( groin strain which I felt coming on but I just ran through it... Starting to feel ready to get back training so tomorrow I am going to go on a easy 3mile run just to get back into the swing of things...

I also got the Marathon Ultimate Training Guide by Hal Higdon for Christmas so at least I am educating myself in the art of marathon training.

It's not a good time to get injured as all I am doing is eating as expected over the Christmas hols however I am feeling the extra pounds already....

topday

Finally back running tonight, and starting a 15 week program for the Rotterdam Marathon. I am going to do the Hal Higdon Marathon Intermediate 2 program and jump in on the 4th week as it's an 18 week program. Rotterdam Marathon is the second week of April so 14 weeks is all I have. I know it’s not the best idea to jump in on a workout program so I will take it easy and if I need to reduce the miles on the weekends I will.

Weekly mileage will be something like this including the longest run per week.

WK1 31miles – Long Run 13m
WK2 34miles – Long Run 14m
WK3 30miles – Long Run 10m
WK4 40miles – Long Run 16m
WK5 41miles – Long Run 17m
WK6 43miles – Long Run 18m
WK7 45miles – Long Run 19m
WK8 50miles – Long Run 20m
WK9 30miles (Meath Spring Half Marathon),
WK10 50miles – Long Run 20m
WK11 34miles – Long Run 12m
WK12 50miles – Long Run 20m
WK13 34miles – Long Run 12m
WK14 26miles – Long Run 8m
WK15 9miles (Marathon Week)

WK1 Training Program (Jan 2nd till Jan 8th)

Monday Jan 2nd: Gym/Cross Train – Went to the gym and done a 45min light weight work out.

Tuesday Jan 3rd 3miles
Distance: 3.15 mi
Time:24:46
Avg Pace:7:52 min/mi



Elevation Gain: 103 ft

Wednesday Jan 4th 6miles

Thursday Jan 5th 3miles

Friday: Rest

Sat Jan 7th 6miles

Sun Jan 8th 13miles

The Thursday run might need to change as I am joining a running club and they run Thursday nights and head out on the road and do a 9 or 10 mile run so maybe I will do my Wednesday night runs on Thursday nights.

topday

Wednesday Jan 4th 6miles

Distance: 6.16 mi
Time: 49:25
Avg Pace: 8:02 min/mi
Avg Speed: 7.5 mph
Elevation Gain: 144 ft
Calories: 727 C

Enjoyed the run tonight. Took it easy enough as the wind and rain was very strong and heavy and I was running into it most of the way. Headed out for a run from work tonight which I think I am going to do much more often as I was home and finished dinner before 7.30 which is just great

MYTD: 9.30 miles

topday

Thursday Jan 5th 3miles

Distance: 3.26 mi
Time: 24:42
Avg Pace: 7:34 min/mi
Avg Speed: 7.9 mph
Elevation Gain: 126 ft

Another 3 miles under my belt. A lot easier than running last night as the weather was fine plus its only 3 miles.

I am still injured so I might need to get this looked at.. I used have a nerve shooting down my leg but starting at my lower back but now it feels like its starting on the outside of my thigh and running down through my leg.. NOT IMPRESSED at all about this as Ive taking 3 weeks off thinking I had a groin injury but more than likely is the nerve shifting. Anyway I used to take Anti-inflammatory so I might do a course to see does it improve.

MYTD: 12.57 miles

topday

Sat Jan 7th 6miles pace

Distance: 6.13 mi
Time: 45:12
Avg Pace: 7:22 min/mi
Avg Speed: 8.1 mph
Elevation Gain: 112 ft

Still feeling this pain in my leg. I am just hoping is doesnt stop me from training.. When I run its fine but when I relax I can feel it. It was my first pace run and I really felt my fitness lacking. I am looking forward to running the same run the end of the month just to check out how my fitness is improving.

At the end of the run I couldnt wait to stop and was a little out of breath, goes to show what a couple of weeks off does to you.

Ran today for the first time in running tights, I have to say I was paranoid at first but they felt great. My legs felt stronger for some reason, may be its all in my head but I LIKE!

Tomorrow morning I am going to head to Pheonix park with a friend to do a 13km run at an easy pace - we will prob do it in about 1hr.10mina as we both want to take it easy.

MYTD: 18.70 miles

topday

Sunday Jan 8th 13miles 8miles

Distance: 8.58 mi
Time: 1:19:05
Avg Pace: 9:13 min/mi

Went out running this morning with a friend from the gym. I knew I was going out on a nice enjoyable run. I loved this run this morning as I was running in Pheonix Park plus Sunday morning runs are so much better than running in the afternoon..... Great place to run Pheonix Park... My training plan said I needed to run 13miles but I didnt believe I had it in me on my first week back so I am going to do the 13 miles next week as my long run and clock the miles up slowly! All and all this week training has been very good and it really showed me I have a lot of work to do!!

MYTD: Distance: 27.28 miles

topday

Week 1 total miles 27.28 mi

My program for week 2 = 35 miles in total.

WK2 Training Program (Jan 9th to Jan 15th)

Monday Jan 9th: Gym/Cross Train
Tuesday Jan 10th 3miles
Wednesday Jan 11th 7miles pace
Thursday Jan 12th 3miles
Friday Jan 13th: Rest Rest Rest
Sat Jan 14th 13 miles
Sun Jan 15th 9miles (Slow run on Sunday with a friend in the park)

topday

Monday Jan 9th: Gym/Cross Train - Instead of going the gym I decided I'd head out on a 40min walk. Just took it easy really!


Tuesday Jan 10th 3miles
Distance: 3.30miles
Time: 28.31
Pace: 08.35mins/miles

Headed on my run out from work tonight and for some reason it hurt all the way. My feet were sore and at one stage I thought I needed to stop.. Just one of those evenings when It's not in you to run I think.

MYTD: 30.58 miles

topday

Wednesday Jan 11th 7miles pace

Was not in the form to run Wednesday night so decided to hold off and do my Wed run tonight.

Thursday Jan 12th 7mile pace
Distance: 7.39 mi
Time: 57:51
Avg Pace: 7:50 min/mi

Was meant to be off tomorrow night but going to do the 3 miles and catch up on my runs. I took Wednesday off so I am rested.

It look's like Rotterdam is not going to happen for me so looking into a marathon in April/May here in Ireland. I have friends visiting from Italy the week of Rotterdam which means I can't go :-( Flights and all were booked. Awh well maybe ill try and improve my 5km and 10km times over the next couple of months as Rotterdam is not happening..

MYTD: 37.97 miles

topday

Friday Jan 13th 3miles


Distance: 3.50 mi
Time: 26:22
Avg Pace: 7:32 min/m

Back on schedule with my runs this week. Not sure if I will do my long run tomorrow or Sunday. I am meant to be running with a mate in the park on Sun so considering using this as my long run as the pace is a nice steady pace. Going on last week we are looking at 9:13 min/mi. We will see.

MYTD: 41.47 mi

topday

Sat Jan 14th 7miles

My program should have said 7miles not 9miles for this week so lucky I checked this morning.

Distance: 7.11 mi
Time: 51:21
Avg Pace: 7:13 min/mi

I decided to do splits after reading other training logs as it really shows you how you do in different parts of the run such as up hills, flat, grass etc.

Summary 51:21.3
1mile 7:19.8
2miles 7:09.1
3miles 7:04.2
4miles 7:17.3
5miles 7:19.3
6miles 7:36.9
7miles 6:52.4
8 :42.2

Mile 1 was a little down hill whiles mile 2 was flat, mile 3 again a slight decent with flat whiles 4,5 both flat with 6&7 nearly all the way up hill. These are not steep hills but they are hills that never seem to end. I did push the last mile very hard and I felt my fitness level been very poor which means I have a lot of work to do!

I was speaking to a runner recently and she said I really need to get rid of some pounds as I am heavy enough for my height. I am 5.7 and about 12 1/2 stone. Training for the marathon I didnt really drop any weight so not sure how to do that.. I thinks its time to give up all the buns, cakes and sweets then. She suggested 10pound weight loss. Not sure really if I can do it.. I am not overweight at all but according to the runner I will do much better.

MYTD:Distance: 48.58 mi

topday

Sun Jan 15th 13miles

Distance: 10.76 mi
Time: 1:36:36
Avg Pace: 8:58 min/mi

I was due to run 13miles today however I was out running with a friend who could only do 9miles, I got nearly 2 miles in before we meet but I was a little late so I didnt get the 4 miles needed to clock the 13miles. This was a very easy pace run for me but loved the run and chatting with a friend as the runs are so much more fun.

Afterwards stopped off at the coffee shop in Pheonix Park for a slice of cake and a coffee :-) even more enjoyable to run in the park knowing you are going to be able to relax right afterwards.


WK2 Miles: 32.07 mi

MYTD: 59.34 mile

Week Review:

> I really feel that my fitness level has a long way to go so looking forward to clocking the miles to get my fitness level up.

> Reading other posts and threads I can see that it's time to incorporate speed work etc to improve my runs. I am actually looking forward to that.

> I now have a running bag so I can run to work in the mornings which I am delighted about. It is 4.12 miles from door to door which is perfect as I have 2 4mile runs a weeks so I will get the done before work or after work.

topday

Week3 (Jan16th to 23rd Jan -43 miles)

Monday: Rest

Tuesday: 17th of Jan 4miles

Distance: 4.16 mi
Time: 34:26
Avg Pace: 8:17 min/mi

Another run home from work tonight. Don't know what the story is at the start of the week as my feet hurt like hell when I run... Took it easy enough as most off the run is incline.

My injury is still at me which is starting to worry me a bit as I can shift it..

Tomorrow evening I will get an 8mile run in after work.

MYTD: 63.50 miles

topday

Wed Jan 18th 8miles

Distance: 8.21 mi
Time: 1:09:32
Avg Pace: 8:28 min/mi
Elevation Gain: 270 ft

I really found this run difficult from start to finish.. My injury has moved back into my hip... tomorrow it will prob be running down my leg. I am nearly sure it's an inflamed nerve. Going to go see a doc next week.

MYTD: 71.71 miles.

beeduybe

Best of luck with the training. Your targets for the year seem similar to mine in that we both want to improve our race times although your target times are a bit faster than mine Hopefully your injury is not too serious but better to get it checked out.

Pity about Rotterdam falling through but at least you have a few alternatives and you can always earmark it again for some time again in the future.

topday

Thank you beeduybe, best of luck to you too. It is all about PB for me this year so lets hope I can do it. Best of luck to you too as well. How is the training going for you to date?

I have to say I am finding it hard to back into the training since the 3 weeks off in December plus the injury is slowing me down a bit.. Hopefully that shifts soon.

beeduybe

Training is going pretty well and injury free thanks. Concentrating on cross country racing for the first few months of the year in preparation for the road races in the summer.

I felt the same coming back to training last winter when I hibernated on account of the ice and snow but when I got back into the routine I was flying again. It just takes a bit of time.

topday

Friday Jan 20th 4miles

Distance: 4.00 mi
Time: 33:10
Avg Pace: 8:18 min/mi

Ran home from work again and as expected found it very difficult to run the 4miles home... Not sure what is going on with me lately as the runs during the week are really hurting me... hopefully the injury clears up so I can get back on track.

Sat Jan 21st 6miles

Distance: 6.26 mi
Time: 59.59
Avg Pace: 9:43 min/mi

Went running with a friend from home as she has just started to run and she wanted to see how she would do running a 10km. Results are above which I am sure she is delighted with, looks like she got the running bug and will run her first 5km race soon and then her first 10km race. We ran in Pheonix park facing the wind and a good part of it running up the hills in the park.

I enjoyed the run and the pace was a nice relaxed pace for me which is what I needed after the pain I felt running yesterday after work.

Tomorrow I am going to try and get a 13mile in or maybe more depending on how I feel.

MYTD: 82.03 mi

topday

beeduybe wrote: »

Training is going pretty well and injury free thanks. Concentrating on cross country racing for the first few months of the year in preparation for the road races in the summer.

I felt the same coming back to training last winter when I hibernated on account of the ice and snow but when I got back into the routine I was flying again. It just takes a bit of time.

Glad to her the training is going well for you and more importantly you are injury free...

How are the cross country races going for you?

As I have only started running the summer gone I was wondering do you think the training is harder in the winter as for me I feel much heavier running this winter than I did in the summer (same weight tho)..

Good news is I am got an anti inflammatory as it looks like I have a trapped nerve in leg which means at least I am on the way to recovery.. With a trapped nerve which I have had before due to weight training and doing squats. It does take time to recover so for the moment I am going to continue clocking the miles without pushing myself..

Also, Rotterdam might be back on the cards:0) Very happy about this.. I am worried tho that I won't get the 3.15 time I want, actually I don't even think I will do a PB.. I am not sure if my ego can take that :-)

I am going to do some speed work once a week now from next week or the week after to see does it improve my fitness and speed..

Do you do any speed work?

beeduybe

topday wrote: »

Glad to her the training is going well for you and more importantly you are injury free...

How are the cross country races going for you?

As I have only started running the summer gone I was wondering do you think the training is harder in the winter as for me I feel much heavier running this winter than I did in the summer (same weight tho)..

Good news is I am got an anti inflammatory as it looks like I have a trapped nerve in leg which means at least I am on the way to recovery.. With a trapped nerve which I have had before due to weight training and doing squats. It does take time to recover so for the moment I am going to continue clocking the miles without pushing myself..

Also, Rotterdam might be back on the cards:0) Very happy about this.. I am worried tho that I won't get the 3.15 time I want, actually I don't even think I will do a PB.. I am not sure if my ego can take that :-)

I am going to do some speed work once a week now from next week or the week after to see does it improve my fitness and speed..

Do you do any speed work?

Cross country races are going pretty well. Got a new 5 mile PB today so can't complain with that

I can't say that I feel heavier during the winter. Maybe it's just the colder weather / extra layers that's making you feel that?

Definitely take it easy with the recovery. Better to have ran Rotterdam and not PB'ed than not to have ran it at all because of injury

I done speed training with a few others on the track last year when we were training for the Dublin Marathon and felt it really brought me on. I am still trying to do a speed session once a week now and usually find myself doing it on the treadmill as I can get to the gym at lunchtime and also better monitor my pace without going too fast or slowing down.

I've been reading Daniel's Running Formula and been doing some of the speed sessions / tempo runs recommended in that and seems to be doing me some good :pac:

topday

Sun Jan 22nd Long Run

Distance: 3.61miles
Time: 29.33
Pace:8.10mins/miles

Distance: 12miles
Time: 1:45:7
Avg Pace: 8:80min/mi

Total Miles: 15.61miles

This morning I was running again with a friend in Pheonix Park. Great running and enjoyable run today. I ran 3.61miles before meeting my friend as I wanted to get in 14miles plus today... The trapped nerve played up a bit but it looks like it is on the way to recovery.

Week3 Miles: 38.92 miles. Steady mileage increase as planned and starting to feel a little better on the longer runs..
My diet needs to improve so from Monday I am going to get the diet in order.... I might start writing about that here as well as it will motivate me to keep the diet on track!!

Races: I am going to sign up for a 5km, 10km and Half Marathon over the next 6 weeks - this will really keep me on top of the training..

MYTD: 98.26 mi

topday

Tuesday Jan 24th - 4 miles

Distance: 4.40 mi
Time: 33:25
Avg Pace: 7:35 min/mi

Finally starting to feel like I am back on track with the running. The injury feels like its is moving on which I am delighted about. I will give it a couple more days before I say it has cleared completely.

This coming Sat, I am going to do the Howth Ring run which has some hard hills so can't wait for this. Tomorrow night an 8mile run and Thursday 4miles and Sunday a light 5mile run.

MYTD:102.67 mi

topday

Wednesday Jan 2th

Distance: 6.80 mi
Time: 1:01:06
Avg Pace: 8:59 min/mi

Started this run really not in the form however started off a little fast and then again mile 2 and 3 I was really pushing it. 1st mile in 7.43.6, 2nd mile in 7.13.2 and 3rd mile 7.12.8. Mile 4 was okay at 8.50 but again I started in the 5th mile I needed to stop. I had to walk for about half a mile. Stopped the Garmin and just walk slowly thinking to myself why was I pushing the first 3 miles knowing I wanted to run 8miles and not in the form in the first place.. It rained heavy and the wind nearly killed me it was that cold.

Friday Jan 27th

Distance: 6.83 mi
Time: 57:21
Avg Pace: 8:24 min/mi

After Wednesday night run I learnt to slow the hell down and pace myself. I really enjoyed this run home and didn't push it at all. I was thinking just enjoy the run keep within the 8min/mile pace...

Tomorrow I plan to head out and do 13miles around Howth Ring... Should be difficult with all the hills so not planning on going for a time but more enjoying the run and surroundings..

MYTD: 116.29 mi

topday

Sat Jan 28th

Distance: 13.36 mi
Time: 1:59:16
Avg Pace: 8:57 min/mi

Headed out running around Howth Ring this morning, it was a great morning for running. We took the run nice and easy and the hill was really great... Even running around the cliff was excellent.. Might do this run next week again!!

MYTD: 129.65 mi

topday

Week 4 Miles: 31.39 mi
I clocked less miles than expected last week however I was feeling tired so I took it easy and only ran as many miles as I belived I had in me. I am planning to pick the miles up week 5.

Week 5
Monday Jan 31st

Distance: 6.82 mi
Time: 55:42
Avg Pace: 8:10 min/mi
Elevation Gain: 248 ft

Picking up the miles this week as I missed a run last week so I am going to add one or two miles on all my runs this week to try and catch up... Nice run home from work again, took the pace nice and steady.
Started a new diet last week which involves eating more during the day, a lot more fruit and veg, carbs at lunch as well as drinking more water and eating less choc and sweets. I am trying to cut out all the crap and its going well I must say.
Hopefully this helps with my energy levels after work when I generally do my runs.

MYTD Distance: 136.48 mi

Jan total miles: 136.48 mi

topday

Wed Feb 1st

Distance: 6.88 mi
Time: 53:29
Avg Pace: 7:46 min/mi

A normal run home from work on Wednesday night. Kept my pace between 7.30min/miles and 8min/miles. Felt good doing this as I didnt want to push myself to much as I had plans to join a club on Thursday and go running 10miles.

Thurs Feb 2nd

Distance: 9.74 mi
Time: 1:11:43
Avg Pace: 7:22 min/mi
Avg Speed: 8.1 mph
Elevation Gain: 262 ft

Went running with the club tonight and just loved it. I ran with them twice in November but as I got injured and I only started back tonight. It was not easy but I really enjoyed the run. What I found is that my mind was more controlled and this really helped me along the run. I was thinking about the run and how it will help speed me up over time and what these runs will do to my fitness.. This really help me when the guy picked up the speed at certain points.

We finished the run and then we done some strides - my first time doing these and I loved them. We done 4 in total but not sure of the distance. It was hard for me as recovery took time.. some of the other lads recovered really quick. The only thing is I was faster or as fast as them - well over 4 but not a hope could I have done more.

MYTD: 153.10 mi

Off Friday :-) Happy Days and Sat I am planning to do a 25km run with a friend. Sunday I have planned just to run 6miles with Monday week a rest day...

topday

Sat FEB 4th

Distance: 16.74 mi
Time: 2:18:56
Avg Pace: 8:18 min/mi

Long run out to Dun Laoghaire and back from Dublin city centre this morning. The first couple of miles I felt great and then from about mile 6 my legs started to feel heavy. I prob needed another day recovery. It only lasted for 4 or so miles and then I started to feel good again..

Tomorrow I will go out and do a slow slow 6mile run!!

MYTD:169.84 mi

topday

Tuesday Feb 7th

My second night running with the club and by god it was difficult! We done a 2 mile warm up and then out on the track to run 16 x 400m and finally a 2 mile cool down. I could only do 15 out of the 16. The pace we were told to run was 82second per 400m. I was with the last group as we are all new and I swear it was so hard for me but I have finally completed my first ever speed work training session.

The splits look like the following:

1 1:22.4 0.26 5:21
2 1:21.7 0.25 5:26
3 1:22.6 0.26 5:19
4 1:21.6 0.26 5:17
5 1:21.2 0.26 5:12
6 1:21.1 0.26 5:16
7 1:23.9 0.26 5:28
8 1:24.9 0.26 5:33
9 1:26.8 0.25 5:41
10 1:25.4 0.26 5:30
11 1:16.7 0.26 4:59
12 1:21.4 0.25 5:21
13 1:20.9 0.26 5:09
14 1:28.9 0.25 6:00
15 1:23.9 0.26 5:29

Warm Up: 2 miles
Cool Down 2 miles

MYTD: 177.59 mi

beeduybe

Wow that's a pretty impressive session for a first go at speed work. 16 x 400 :eek:

Judging by your times you look well able for it though and it will become easier (not easy just easier ) in time when your body adjusts to these type of sessions.

topday

beeduybe wrote: »

Wow that's a pretty impressive session for a first go at speed work. 16 x 400 :eek:

Judging by your times you look well able for it though and it will become easier (not easy just easier ) in time when your body adjusts to these type of sessions.

Thanks beeduybe, it really was diffucult. I just didnt know what to expect to be honest and I didnt expect to be praying to god on the last couple of laps for it to end.
I was told to jump in and out if I wanted before I started but I just couldnt give up which at one point I kept thinking I'm not coming back next

Tonight I am heading out and doing a 3 mile run only just as a recovery. Well that is plan.

Do they really get easier? I hope so!

pconn062

Great session, that 11th repeat, 1:16! :eek: I'm sure you know but make sure you take your recovery runs real slow to let your body recover from the sessions.

topday

Wednesday Feb 8th

Distance: 3.24 mi
Time: 29:48
Avg Pace: 9:12 min/mi

Recovery run on Wednesday after the speed session on Tuesday. Felt okay the day after the speed session but today the legs were a little bit sore. They were not as sore as I expected so the a bonus....

Thursday Feb 9th

Distance: 9.04 mi + 1 mile warm up!
Time: 1:09:48
Avg Pace: 7:43 min/mi

Not a bad run tonight... Legs still a little tired.... just happy that I got a 10 mile run in today...

MYTD: 190.87miles

topday

Sat Feb 11th

Distance: 17.37 mi
Time: 2:30:04
Avg Pace: 8:38 min/mi
Elevation Gain: 1,548 ft


Headed up towards Marley Park this morning and ran up Kilmashogue which was great... Thinking about doing more hill running in the future as it's really enjoyable. 17.37miles in my longest run since last yr when I was training for the Dublin Marathon. Next week I think I will skip a long run and do a 13mile run and the following week get another long run in 19miles.


Tomorrow a nice recovery run - 4 to 6 miles at a pace 9.30/10min miles.. We will see how I feel tomorrow.

MYTD: 208.24 mi

topday

Week 6 miles: 38.40 mi

WEEK7 Monday Feb 13th

Distance: 4.93 mi
Time: 39:36
Avg Pace: 8:02 min/mi

Nothing to report just a normal run home from work. Legs felt okay after Sat run which is great as I am start to recover a lot quicker now..

Signed up to the Bohermeen AC Meath 4 March 2012, I am looking forward to it and hopefully I can beat my dublin half PB 1.34. It might be just me but for some reason I don't feel as fit in the winter when I train which is making me question if I can beat my PB...

Tomorrow speed work with the club!! Session 2, hopefully I don't feel as bad as I did last week..

MYTD:213.17 mi

topday

Tuesday Feb 14th

Speed Work Session

Distance: 4.21 miles

2.15 mile warm up and 2.06 miles speed work.

Time Distance Average Pace
1 1:19.2 0.26 5:00
2 1:20.4 0.28 4:51
3 1:19.0 0.25 5:14
4 1:24.1 0.26 5:24
5 1:23.9 0.25 5:30
6 1:21.7 0.25 5:25
7 1:23.4 0.25 5:32
8 1:27.5 0.25 5:47

Not a great session for me at all as I couldn't finish it. It started off too fast for me. I am just not fit enough yet to run at this pace for 16 x 400 and 60 seconds rest. I was thinking about it after I walked off and going forward I am going to set my own pace of 83/84/85 seconds 400 metre x 16 and complete the 16. Until I can complete them and recover quick enough then I will try 82/83 seconds etc. At the end of the day I don’t enjoy walking off so next week I will bring it back a bit. Apart from that my injury is playing up again which hurt a bit last night.

MYTD: 217.38 mi

topday

Wed Feb 15th

Distance: 6.24 mi
Time: 55:15
Avg Pace: 8:51 min/mi

An easy run after work Wednesday...I just wanted to get out and clock a couple of miles after the bad session Tuesday.

Thursday Feb 16th

Distance: 10.18 mi
Time: 1:18:44
Avg Pace: 7:44 min/mi

Good run tonight with the boys in the club. Started off a nice warm up pace but picked it up around mile 3

Split, Time, Distance, Pace
1 8:29.8 1.01 8:26
2 8:05.7 1.00 8:07

3 7:39.0 1.00 7:39
4 7:48.9 1.00 7:51
5 7:39.1 1.00 7:38
6 7:24.1 1.00 7:25
7 7:16.8 1.00 7:18
8 7:17.2 1.00 7:17
9 7:05.3 1.00 7:04

Final mile a cool down

10 8:23.5 1.00 8:25
11 1:34.5 0.18 8:59

Tomorrow I'll head out and do a recovery run.. may be 6 miles.

MYTD:233.80 miles

topday

Sat Feb 18th

Decided to go out and get some speed work in as I want to get my fitness level up and plus this weekend I planned to bring the miles back a bit.

1) Warm up 3 miles

Distance: 3.10 mi
Time: 23:52
Avg Pace: 7:42 min/mi

2) Speed Work

1 1:19.2 0.24 5:32
2 1:27.4 0.26 5:31
3 1:40.2 0.27 6:05
4 1:38.5 0.27 5:58
5 1:13.2 0.23 5:21
6 1:13.2 0.22 5:29
7 1:09.4 0.23 5:03

8 :39.0 0.09 7:27
9 :54.0 0.15 6:03
10 :31.8 0.09 5:57

I was running in a park so the surface was not perfect and a little slippy. Still I got a couple of good speed sessions in (1 to 7) are laps whiles (8-10) are running up steps.... It was a fun training session!

3) Cool Down

11 8:56.6 0.95 9:25
12 9:20.9 1.00 9:22

Plus a mile in between stages,

Total Miles: 8.16

MYTD: 242.96 mi

topday

Monday 20th of Feb

4.81 miles on a treadmill at the gym plus 10 min streaching before the run and another 20 streaching after the run. It felt great to get a good streaching session in - I am hoping this is going to have an impact on my injury recovery.

Tuesday 21st of Feb

Tuesday night Speed Session at the club
As I mentioned after last weeks speed session in which I dropped out that I am going to bring the speed back and complete the session and NOT walk off. I did push it but I am realistic that I need to take it step by step and graduate to a faster level

2 miles warm up

+ 15 x 400metre

Split, Time, Distance and Pace
1 1:25.4 0.26 5:25
2 1:26.9 0.26 5:34
3 1:24.4 0.26 5:29
4 1:25.2 0.26 5:27
5 1:22.0 0.25 5:23
6 1:24.8 0.26 5:31
7 1:24.1 0.26 5:19
8 1:25.4 0.26 5:31
9 1:23.0 0.25 5:28
10 1:22.7 0.26 5:23
11 1:24.3 0.25 5:34
12 1:27.0 0.26 5:34
13 1:24.1 0.26 5:22
14 1:25.0 0.26 5:30
15 1:20.2 0.26 5:11

+ 6x100 metres sprints (0.37)mile

+ 2 miles cool down

Total Distance: 8.57miles

MYTD: 255.07 mi

topday

Jan Wed 22nd

Recovery run tonight - wasn't in the form to go out and run but made myself get out and get a short run in - the injury is hurting like hell tonight... starting to really get to me. I need to get this sorted soon..

Distance:3.35 miles
Pace:8:31

Tomorrow night a 9 to 10 mile run!!

MYTD: 258.42 mi

pconn062

Just my two cents, if your injury is really starting to hurt and bug you, a 9-10 mile run tomorrow could be damaging. Why not cut it down to 3 or 4 at an easy pace just to test the water? I'm sure you don't want it getting worse as you're getting some great training done and it would be a shame to be sidelined.

cwgatling

pconn062 wrote: »

Just my two cents, if your injury is really starting to hurt and bug you, a 9-10 mile run tomorrow could be damaging. Why not cut it down to 3 or 4 at an easy pace just to test the water? I'm sure you don't want it getting worse as you're getting some great training done and it would be a shame to be sidelined.

^^Yep, or do 4 (AM) and 6 (PM) or something.

Great work on those 400s. Fire in a few tempos and you'll fly that half marathon.

topday

pconn062 wrote: »

Just my two cents, if your injury is really starting to hurt and bug you, a 9-10 mile run tomorrow could be damaging. Why not cut it down to 3 or 4 at an easy pace just to test the water? I'm sure you don't want it getting worse as you're getting some great training done and it would be a shame to be sidelined.

Hey pconn062, I ended up heading out today and doing the 10miles as I felt okay to be honest.. I didnt push it like a normal Thursday night but I did give it a good go.. The Injury didnt come out at all but we will see tomorrow.. On the positive side I am going to see Physio in the morning to figure out what is going on with me. Thank you for the advice, if I had of seen it in time I would have done 4 miles as suggested..

topday

cwgatling wrote: »

^^Yep, or do 4 (AM) and 6 (PM) or something.

Great work on those 400s. Fire in a few tempos and you'll fly that half marathon.

Hey cwgatling, I never thought of doing AM and PM runs.. I might give this a go as I think this will really help with the running plus I'd enjoy them. Is this the same as running 10miles in one go? I mean fitness wise!!

topday

Thurs Feb 23rd

Distance: 10.15 mi
Time: 1:18:31
Avg Pace: 7:44 min/mi

Headed out tonight running with the club. Only two of us headed out to do the long run as the rest were on the track. This was good as we could bring the speed back and enjoy the run. Plus the injury didnt get to me at all as the speed was perfect.

I am going to see a physio in the morning to figure out whats going on with my hip - fingers crossed its all good news! No training tomorrow :-) but might head the pool for a bit of relaxation...

MYTD: 268.57 mi

topday

Friday Feb 24th - Rest Day

I went to see the physio on Friday morning and the good news is I have nothing to worry about so much. She identified it very quickly and in a couple of sessions I will be baack to normal. Exactly what is wrong with me I am not sure but it's not my hip - its a back problem (something with the muscles) - I can still train as long as I am aware of the activity.. I have an appointment on Wednesday next week the day after the Tuesday speed session. The reason for this is that it's always Wednesday that it hurt the most.

Sat Feb 25th - Long Run

Distance: 20.02 mi
Time: 2:51:19
Avg Pace: 8:34 min/mi

This is my longest run to date so I am feeling really happy about it. I went out to run at a 8.30 to 8.45 min mile pace so I did that and kept to that pace overall.

What I will say is that I felt great during the run, after the run and recovered really quickly. I could have ran at least another 3 to 4 miles the way I was feeling. I felt very strong apart my my legs a little tired. My running partner did have a hard time the last 3 miles but I have to give him a lot of credit as he is only back running 8 weeks. His marathon PB is 3.19. I kept with him the last couple of miles to talk him through them. He kicked butt! :-)

This is a massive improvement in my fitness compared to my first ever 20mile run before Dublin Marathon.. What I learnt more than anything is that PACE PACE PACE is very important along with clocking the miles. Getting the hang of the pace thing :-)

My injury didnt come out at all apart from a little pain at the start -which was due to the physio the day before.

MYTD: 288.71 mi

runninggirl29

Great running topday!! Wish I had ur motivation and determination!! Have to say tho am getting back into it. Had 2 really good runs this week and took ur advice and been working on my pace, slowing it right down and lasting the full sessions! Glad the injury's nothing too serious!