running is the name of the game

irfrm

Tempo run tonight 2 warm up 5@6:29 2.5 cool down. Good workout.

WTD 24 miles
Week 12 54 miles
PTD (plan to date) 74 miles

irfrm

Thursday rest day
Friday 10 miles easy @8:16, nice and steady

WTD 34 miles
Week 12 54 miles
PTD 84 miles

irfrm

Saturday 5 miles @8:15
Sunday 16 miles @7:52, solid and a bit fast on hilly route

WTD 55 miles
Week 12 54 miles
PTD 105 miles

irfrm

Week 11 plan

Monday 10 club session
Tuesday 5 recovery
Wednesday 12 miles
Thursday 5 miles recovery
Friday 10 miles 5@6:30
Saturday 18 miles
Sunday rest
Total 60 miles

irfrm

Monday Club session 3*10min & 1*4min @ 6:15 2 min recovery. Good session 10 miles
Tuesday 6 miles easy 8:22
Wednesday 11 miles @8:20

WTD 27 miles
Week 11 60 miles
PTD 132 miles

irfrm

5 miles very easy in the rain again but felt OK.

WTD 32 miles
Week 60 miles
PTD 137 miles

irfrm

Friday late out of work and legs tired, what was to be 10 miles with 5@6:30 end it up 6 with 4@7:00, bad run but it happens.
Saturday 18 miles @8:17 comfortable run

WTD 56 miles
Week 11. 60 miles
PTD 157 miles

irfrm

4 miles very easy today @9:30 pace just got out to get the 60 miles for the week.

WTD 60 miles
Wk 11 60 miles
PTD 161 miles

Week 10 45 miles, recovery & Dungarvan 10

Monday Club session 10 miles
Tuesday 5 easy
Wednesday 9 easy
Thursday 5 easy
Friday 1 easy 2 MP 1 easy
Saturday rest
Sunday 14 10 miles Dungarvan

irfrm

Monday club session, arrived late so plan was 9+8+7 @ 6:15 with 2 recovery, all good 6.5 miles
Tuesday 4 miles easy with OH @8:50

WTD 10.5 miles
Week 10 45 miles
PTD 171,5 miles

irfrm

Poor week no run Wednesday or Thursday work killing me, 4.5 miles this evening with 2 miles @ 6:30

WTD 15 miles
Week 10 45 miles
PTD 176 miles

irfrm

Dungarvan 10 miles today, PB for me coming home in 63:20, first PB in 3 years so delighted. Miles paying off
WTD 28 miles
Week 10 45 miles
PTD 189 miles

Week 09 64 miles
Monday 10miles easy
Tuesday 6 miles easy
Wednesday 12 miles @8:00
Thursday 6 miles
Friday 10 miles 5@6:30
Saturday 20 miles

irfrm

Club training all easy miles tonight legs quite doe 7.5 miles @8:45

WTD 7.5 miles
Wk 09 64 miles
PTD 197.5 miles

irfrm

7miles easy @ 8:50 legs still sore

WTD 14.5 miles
Week 09 64 miles
PTD 204.5 miles

irfrm

Very busy at work so missed out on last night run so have to rejig my week

9 miles @7:59

WTD 23.5 miles
WK 09 64 miles
PTD 213.5 miles

irfrm

Long story which isn't on my log, broke 3:10 in DCM 12 and have crash and burnt in 4 marathon since especially Berlin 13 and DCM 15 trying for under 3 hrs. 3:10 is soft and maybe a more realistic target is 3:05, will assess it closer to the date and speak to the club coach about the target.
DCM 15 7 from the club attempted sub 3 and we all fail so I'm just a bit cautious

irfrm

10 miles with 5@6:30, changed this around on advice from club coach, if legs are tired after Dungarvan skip tempo run instead did 11.5 5@7:15

WTD 35 miles
WK 09 64 miles
PTD 225 miles

irfrm

20 miles today @7:55, legs tired for the last few miles

WTD 55 miles
Week 09 64 miles
PTD 245 miles

irfrm

Sunday 5.5 miles easy with OH @9:55
WTD 60.5 miles
Week 09 64 miles
PTD 250.5 miles

Week 08
Mon 6 miles
Tues 10 miles with 4*10mins @6:20
Wed 12 miles
Thurs 6 miles
Friday 10 miles with 5@6:40
Sat 18 miles
Sun rest

Monday because of storm Imogen I had to go to the gym 6 miles on treadmill ( hate treadmills)

WTD 6 miles
Week 8 62 miles
PTD 256.5 miles

irfrm

Tuesday 12 miles @8:20
Wednesday 11 miles 3*10min &1*5min with 2 min recovery
Thursday 6 miles easy
Friday 11.5 miles 5 @ 6:22
Saturday 18 miles @8:25

Good week all runs completed
WTD 64.5 miles
Week 09 62 miles
PTD 315 miles

Week 07 68 miles
Mon club session 12 miles 9,8,7,6mins @6:20 2 recovery
Tuesday 6 miles
Wed 14 miles
Thur 6 miles
Fri 10 miles 5@6:30
Sat 20 miles

irfrm

10 miles club training 8,7,6&5 min @6:10 2 min recovery, good session

irfrm

Tuesday rest day late at work/rain
Wednesday went to track session with OH and the hill AC, great session 4*800, 2*400, 400 recovery. Hard frost on track making it dangers, ran all@ 6:00 pace. 6 miles altogether.

WTD 16 miles
Week 08 68 miles

irfrm

No runs Thursday and Friday 20 miles Saturday @8:19 no run Sunday, worst week this year
WTD 36 miles
Week 08 68 miles
PTD 351 miles

Week 07 61miles
Monday 11miles with 9,8,7,6&5 @ 6:30 2 min rec
Tuesday 6 miles easy
Wednesday 12 miles
Thursday 6 miles
Friday 10 miles
Saturday 16 miles

irfrm

20 miles Saturday @8:19
Monday 11 miles 9,8,7,6&5 @6:20
Tuesday injured acheles tendon sore so taken a few days off, Physio booked for Thursday morning. Hope to be back by the weekend

irfrm

Physio on Thursday giving good news that my pain was just a slight calf strain so with a few days off went out Saturday doing 14 miles and feeling good. Sunday 7 miles at 8:00 pace, Second week in a row with mileage down and with Ballycoton next week mileage will be down again.

Wk 06 40 miles
Monday 10 miles
Tuesday 6 miles
Wednesday 10 miles
Thursday rest
Friday 4 miles 2@6:15
Saturday rest
Sunday Ballycotton 10 miles +5 miles

irfrm

WK 06
6 miles club session 3*2,2*2,3*1 2 recovery, all at 5:45 pace, mileage down for Ballycotton
Tues, Wed & Thursday gym with my daughter as she eas home from college this week, 6 miles, 5 miles and 4 miles
Friday rest
Saturday 4 miles 2 @6:50
Sunday Ballycotton 12 miles, 1 mile warm up 1 mile warm down

Wk 06 37 miles

Ballycotton 62:45 PB by 33 seconds

Wk 05 64 miles
Mon 10 miles @07:50 (too fast)
Tues 6 miles easy
wed 12 miles easy @8:30
Thurs 6 miles
Friday 10 miles
Sat 20 miles
Sun rest