running is the name of the game

irfrm

6 MILES

Miss out on a run yesterday as had to work, would have gone to Cobh for their 10 miler but thats life. Heard great things about it again and all for a good cause.
6 miles 49:47 (pace 8:18), a bit tougher than it should have been but enjoyed it, club training later change from the hockey pitch to a grass track for the summer so looking forward to that.

WTD 6 miles
MTD 80.1 miles
YTD 489. Miles

irfrm

4 miles club session

Change of venue for the summer on to a grass, its actually a schools Gaa pitch and very rough
Quite tonight due Cobh 10 mile Sunday and last night weather. Started with 5*400 in 90secs 6*200 1n 45 secs finished up with 1600 metres in 7 mins.
WTD 10 miles
MTD 78.1 miles
YTD 493.0 miles

irfrm

Ballintotis 4 mile race

First evening run of the year, and a great atmosphere around the place before hand. Evening sun brought out the crowd with over 700 runners.
This race is held on narrow country road with the start very congested.
Set my goal for breaking 26:30 mins and felt good before hand.
First mile tough to get through the crowd at the start but got away ok, kept it steady and went through the mile marker at 6:26, next mile flew by
and mile 2 at 12:50. Running on my own now with runners about 20 metres ahead of me, a club club mate came up to me and I was really feeling the pace, came with him through 3 mile 19:22 but fearing I could blow up at any moment. Turned in the head on wind from 3 to 3.5 miles
and really struggled there, turned into finishing stretch and finding it hard to keep my breathing steady. A female runner came on to my shouder and I went with her, went all out with 200 metres to go to get home in 25:40:D PB for 4 miles by over 2.5 mins.
Training does pay off.
4 miles 25:39 (pace 6:23).
1.5 mile warm uo, 0.5 mile cool down

WTD 16 MILES
MTD 84.1 MILES
YTD 499.0 MILES

beeduybe

Well done on the PB. You might be on to something with this training lark

slowsteady

+1 So training does work! Must try some of that myself:o

Well done, you could have a good year based on that.

irfrm

13 mile LSR at MP

Back to basics today and did 13 miles at MP today, a few showers throught out the run but felt very comfartable all the way.

13 miles 1:43:40 (pace 7:58).

WTD 29 miles
MTD 97.1 miles
YTD 512.0 miles

irfrm

BRIDE 10K

Bride 10km race today and as it was local so went along. Got there around 11 and did a good warm up, showery and windy but we were lucky as it held off during the race. Didn't know what to aim for for this race as I only have run 10km twice and with the way training is going would definately get a PB.
Started out on a fast mile 1 at 6:30 pace but immediately knew that the legs felt tired after the effort of Thursday race and yesterdays LSR. Mile 1 6:27 but soon after this it was up hill for the next 2 miles and the legs really suffered, mile 2 7:19 mile 3 8:03.
Turned for home with two miles down hill, mile 4 7:08, mile 5 6:49, passing a lot of other runners now but was glad to see the finish line.
10 km 43:46 (pace 7:02)
A PB by over 3 mins but one that I can improve on. Tough course today with hard hills both up and down and alot of traffic on the road.
Warm up/ cool down and race 8 miles

WTD 37miles
MTD 105.1 miles
YTD 520 miles

belcarra

irfrm wrote: »

A PB by over 3 mins but one that I can improve on. Tough course today with hard hills both up and down and alot of traffic on the road.

Great time all things considered (Hills & traffic) and it will serve as a useful marker for the Summer! Well done!

irfrm

8 MILES STEADY

Perfected morning for a run, cool and light drissle, kept the watch covered and the pace ease. Very comfortable throught out.
8 miles 1:10:13 (pace 8:46)

WTD 8 miles
MTD 113.1 miles
YTD 528 miles

irfrm

6 MILES

Very lazy this morning trying to use the weather to put off my run, forced myself out and enjoyed wants I got going. Windy but stayed dry.
6 miles 47:47 (pace 7:58)

WTD 14 miles
MTD 119.1 miles
YTD 534 miles

irfrm

EAST CORK ROAD CHAMPIONSHIPS

This run consists of a 5 mile run looping around Ballynoe village four times with a tough hill to beat as well. Have not run this race before but heard it not a place for the faint hearted, things running late today so only got there with 15 minutes to spare. Registered and was told the start was a mile out the road so this would have to be the warm up. Got to the start and it was nearly time for the off, small feild with about 40 runners, off we went and follow a club member for the first mile which was fast, probably too fast for me mile 1 6:11. Back off the pace a bit and then came to the hill for the first time, Jesus it was tough with a climb that went on for around 600 metres, got to the top only for someone to tell me " only up the hill 3 more time":eek:
Took a breather, mile 2 6:57, just me and another runner together, with others 50 metres either in front or behind us, settled into a steady pace and chatted away until we reached the hill again, not any easier this time, mile 3 7:01.
Mile 4 went ok again but started to lose my companion up the hill, he got a few metres of a gap so increase the pace and closed up to him again by the end of the mile. Mile 4 7:16.
Mile 5 started out steady and tried to keep it going up the hill, this time I opened the gap and he couldn't go with me, finished out strong for a watch time of 34:27.
Got home and up loaded my time to realise that I got a PB beating my Carrigaline 5 time by 15 sec:D
Warm up/ cool down 1.5 miles

WTD 20.5 miles
MTD 125.6 miles
YTD 540.5 miles

irfrm

21 mile LSR

Out this morning and dropped water ands gels at mile 7 & 14 for LSR, legs good after last night run and headed off with the plan to keep the pace around 8:30.
First couple miles no bother and got to first stop still feeling ok, took on the water and gel and set off again, first mile after stop 7:52 so backed off and tried to settle the pace again.
Second stop at nearly 14 miles and over all pace 8:20, more water and a gel and off for final third of run. Legs getting tired from 16 on but pace stayed constant. Finished out the 21 miles 2:54:34 (pace 8:19) stops 4 mins.
Home and went for a cold bath to aid the recovery, first time trying this.
WTD 41.5 miles
MTD 146.6 miles
YTD 561.5 miles

irfrm

3.6 RECOVERY RUN

Feeling stiff and sore since Friday's LSR! took too much on with the race and the LSR paying for it now. Out today with OH so she could pace the run.
3.6 miles 35:55 (pace 9:54) legs even worst after.

WTD 45.1 miles
MTD 150.2miles
YTD 565.2 miles

irfrm

Very busy with work the last few days and just not feeling like running have not gone near the runners since
Sunday. Think I need the rest.
The club's big run of the year on tonight, 5 mile so going along to that.
nice flat course so will but push on, think I can make it down yo 33:5*.
Turning 40 tomorrow so my last run before I turn into an old man:D

slowsteady

irfrm wrote: »

Very busy with work the last few days and just not feeling like running have not gone near the runners since
Sunday. Think I need the rest.
The club's big run of the year on tonight, 5 mile so going along to that.
nice flat course so will but push on, think I can make it down yo 33:5*.
Turning 40 tomorrow so my last run before I turn into an old man:D

Add another decade and then you will be an old man (speaking from experience)

irfrm

MIDLETON AC 5 MILE

Ran the club race last night, big difference from last year when it bucketed down from start to finish, nice and cool perfect for a race. Big crowd with over 500 going to post. Plenty of other club members declded to go with one that finish just ahead of me in the 4 mile race two weeks ago.
Mile 1: went out fast enough and stay with Mor and felt ok 6:18
Mile 2: steady the pace 6:26
Mile 3: under pressure, stitch in side just before mile marker 6:36
Mile 4: had to leave Mor off but mile went ok, bit of downhill 6:43
Mile 5: felt good to the finish, trying to calculate my time in my head, good sprint at the end 6:27.
Finishing time 32:31 PB by nearly 2 mins:D
Knew that I could improve my time but delight with this.

irfrm

4 MILES RECOVERY

Nice and easy today 4 miles before the birthday cake, 35:34 (pace 8:54)

WTD 12 miles
MTD 12 miles
YTD 573.5 miles

irfrm

5.5 MILES STEADY

5.5 miles 45:23 (pace 8:15) enjoyed this but have a bit of a chesty cough which didn't help with breathing, also ran out the few birthday drinks from last night.
Worst week since start of log with mileage way off with what it should be, alot of excuses
with work/birthday/lazy, will have to up it this week.

WTD 17.5 miles
MTD 17.5 miles
YTD 579 miles

irfrm

BACK ON THE ROAD.

So much for the forecast, got out today around lunch time, with sunshine and no rain clouds, plan to get around 13 miles at 8:3* pace.
Started out well enough with the no problem up to mile 8, had to run the next few miles into a very blustery wind. this seem to drain all my energy,
next few miles very tough, had to put a big effort into keeping overall pace at 8:3*. Glad when I finished, but may regret last week when marathon comes by.
14 miles 1:58:55 (pace 8:30)

WTD 14 miles
MTD 31.5 miles
YTD 593 miles

irfrm

8 MILE RECOVERY
Lovely day for a run, sunny and warm, some one said thats what summer's are like but I can't remember. Legs felt tired but got throught it OK.
8 miles 1:10:25 (8:51)

WTD 22 miles
MTD 39.5 miles
YTD 601 miles

irfrm

5 MILE FAST

Out of bed today and straight on the road, Plan was to run 5 miles around
7:1* but body was tired and settle at 7:2* pace. First 2 miles found it hard to maintain pace but settle more into it and finished the last mile well. Just shows the difference from running a race with others around to running on your own and trying to maintain a fast pace.
5 miles 37:12(7:26)

WTD 27 miles
MTD 27 miles
YTD 606 miles

irfrm

LAST LSR MP

Was to do this yesterday but had to move it today, clock went off at 6:30 but didnt get up till 7:30. On the road after 8 as I had to do water drops first. Started off comfortable, keeping the pace under 8:00 and got to first water stop ( mile7) and happy with pace 7:50.
Took a gel with the water and set off again running in beautiful morning sunshine, again maintained the pace even with some slight drags and got to stop 2 with avg pace still at 7:52. Got another gel in and set off, plan was to keep pace up till mile 18 then slow it down for last three. Legs began to get tired by mile 18 so was glad to be able to slow up. Finished 21 miles 2:48:33 (8:02).
Positive; maintain pace well
Negative: tired at mile 18.

Hoping that on marathon day the crowds will take me with them:)

WTD 49 miles
MTD 49 miles
YTD 627 miles

slowsteady

irfrm wrote: »

Hoping that on marathon day the crowds will take me with them:)

Worth 10-15 seconds a mile - if you get the crowd to line the route for 26 miles you would be made up:p.

Seriously, good LSR, you are well tuned for a good one.

irfrm

4 MILE RECOVERY

4 mile recovery nice and easy legs tired but felt ok.
4 miles 37:02 (9:14)

WTD 4 miles
MTD 52 miles
YTD 610 miles

irfrm

4 MILE RECOVERY

Only time for 4 miles this evening so took it easy again, 4 miles 34:22(8:34)

WTD 8 miles
MTD 56 miles
YTD 614 miles

irfrm

CHEETAH RUN

Great atmosphere around Fota wildlife park, plan was to run with OH who was trying to beat 38:00. Enjoyed the run but other half found it tough especially at the end.
Another recovery run:D

4 miles 36:57 (9:14)

WTD 12 miles
MTD 60 miles
YTD 618 miles

irfrm

4 MILES STEADY

Steady run this evening in the rain, just picked it up a small bit from last night.
4 mile 34:32(8:38)

WTD 16 miles
MTD 64 miles
YTD 622 miles

irfrm

10 MILES MP

Found it hard to motivate myself to get out this morning but when got on the road felt good, first 5 miles slightly downhill and tipped along turned to retrace my route and the drag all the way to the finish was tough. Was happy when checked time that avg was 8:07 and overall didn't lose that much time on the second leg.
10 miles 1:21:15 (8:07)

WTD 26 miles
MTD 74 miles
YTD 632 miles

irfrm

10 MILES FAST

Things to do yesterday so tne plan was to do a recovery run at around 8, nig the next door neighbour call just after dinner and talk me into going for a run with him. This would have gone ok only for my dinner been stuck halfway and feeling very uncomfortable.
Set out and the pace settle at 7:3* so happy to keep it going, reaching 5 mile mark 7:34, some tough drags and one hill in the last 5 mile which nig flew up, upped the pace for last 2 miles 7:00 & 7:04 to get home in 74:42 (7:28).
Legs felt good, but will not eat too close to running again:(
Lovely evening for a run, summer is on the way:)

WTD 36 miles
MTD 84 miles
YTD 642 miles

outforarun

You're tipping along nicely. I must try get down for the Cheetah Run next year, haven't been into Fota in aaaaages. Nice finish to your 10 mile fast yesterday. Have you any more fast runs (or MP) planned between now and race day?