running is the name of the game

irfrm

4 MILE EASY

4 miles easy, day behind in plan but hope to catch up by end of week.

4 miles 34:04 (8:31)

WTD 4 miles
MTD 19 miles
YTD 936.0 miles

irfrm

CLOYNE 5KM RACE

This 5k is one of the fasted around so yet again changed the plan around to get this race in. Started from the second row and set off at a good pace feeling ok, first km 3:40, another runner passed me out but went with him second k 3:56, felt good and started passing more runners third k 3:55, set my sights on another runner who was about 50 metres ahead but could not make any inroads, fouth k 3:45. Waited for the last 300 metres to make some what of a sprint to finish in 19:06. PB by 32 seconds.

Warm up cool down 5 miles

WTD 9 miles
MTD 24 miles
YTD 941 miles

irfrm

7.5 MILES STEADY

Got home last night around 8 with a chineses waiting for me, Knew if I had this there be no run on with the runners and out for what was suppose to be 9 miles. OK for first 2 miles going a bit too quick, calf muscle on left leg began to get sore but could run away. first 3.5 miles uphill then down for the remainer. Decided that as calf was still sore I would cut short the run, finished at 7.5 miles 59:08(7:53). Calf feels ok today.

Enjoyed the chineses and glass of wine watching rerun of Kate Taylor.

WTD 16.5 miles
MTD 31.5 miles
YTD 948.5 miles

irfrm

6.5 MILES VERY EASY

Out with OH for light run, calf still sore so wanted to see what is was like before LSR today.
Nice and easy 6.5 miles 1:00:50 (9:54)

WTD 23.0 miles
MTD 38.0 miles
YTD 955 miles

irfrm

16 MILE LSR

Got out for LSR and weather wa prefect for running, calf still a bit stiff but after 3 miles it loosen out and I didnt even notice it for rest of run. Did this faster then planned and will need to be more disciplened for these runs.
16 miles 2:09:34 (8:06)

WTD 39 miles
MTD 54 miles
YTD 971 miles

irfrm

3*20000 METRE INTERVALS

Out mountain walking at Mahon falls yesterday, legs felt tired today for interval training. 2 mile warm up then 3*2000 metre intervals with 400 metre jog recovery. Interval splits 6:52, 7:00 & 6:40 with 1 mile cool down. Splits on the slow side should be closer to 6:30 but happy enough with run.

WTD 7 miles
MTD 61 miles
YTD 978 miles

irfrm

10 MILES STEADY

With the storm, rain and the roads eatten away decided to head to gym this evening, wasnt looking forward to it as I dont like running on treadmills. Took a while for me to settle in to the run but everything went OK, found it easier than the road so increased pace a bit. Plan was for 10 @ 8:30 but went at 8:00. Felt like I hadnt run 10 when I had finished.

WTD 17 miles
MTD 71 miles
YTD 988 miles.

irfrm

5 MILE HILLS

5 miles on a hilly route, harder than it should have been.
5 miles 39:40(7:54)

WTD 22 miles
MTD 76 miles
YTD 993 miles

irfrm

SATURDAY 4 MILES EASY

Working until 8 on Saturday so by the time I got on the road is was getting dark enough, so thats the evenings gone for running on my local roads. 4 miles 34:00(8:30).

SUNDAY 14 MILES FAST

Warm for this run yesterday morning but felt good through out. 14 miles 1:44:45 (7:28).

WTD 40 miles
MTD 94 miles
YTD 1011 miles:D:D

irfrm

MONDAY
3 miles recovery 27:01 (9:00)

TUESADY
18*200 metres in 40 sec with 1 min recovery jog. Enjoyed these but most of the done around 45 sec so will have to speed it up for next session.

WEDNESDAY
Plan was for 11 miles put on long days this week so didnt have time to fit it in.

WTD 9 miles
MTD 103 miles
YTD 1020 miles

TONIGHT

Ballycotton 5 mile race tonight last in summer series, 49th overall so a solid performance will keep me in top 50 for the highly sought after summer series T-shirt.

irfrm

BALLYCOTTON 5 MILE,

Last race in summer series and the top 50 was with in reach, got there early and did a mile warm up, got down to the start and set myself about 3 rows back as I set off too quick in the other race so was going to try to stay with in 6:20 range tonight.
MILE 1: Got off to a clear start with not having to pass many runners and quite a few passing me, kept a close eye on pace and even thought the first mile is slightly down hill I maintain a good pace 6:15.
MILE 2: Settle with another runner and felt I was going ok but check garmin pace had dropped to 6:50 so speed up and finished out 6:32.
MILE 3: finding it tough to find a steady pace and with a tough hill at the end of this mile lost more time 6:37
MILE 4: Cources tough from here to finish with a lot of up and down tried to keep it going up to hills so not to lose any more time. Started to pass some other runners which helped keep me going 6:22.
MILE 5; Plan was to maintain pace and give a good sprint at the end even when I focused on a few runners I could not close the gap between us, waited for about 500 metres from the end for the sprint and gave it all I had. Got to the line and checked the watch to see... 32:01 could believe I missed out on breaking 32:00 again. PB by 1second.
Happy with overall series as time has improved on each run and came 43rd overall.

2 miles warm down.

4 mile recovery run tonight.

WTD 21 miles
MTD 115 miles
YTD 1032 miles

irfrm

18 MILE LSR

Organised this on thursday night after Ballycotton 5 where I was left with either 18 @ 7:20 or 18 @ 8:30, went for the latter so arranged to meet at 8 this morning. Only 3 of us out and the other 2 had run this loop before so settle in and followed them around, perfect morning to be out and we met plenty of other out doing different distances.
First mile we could it easy but from then on the range was kept 8:15 -8:45. Felt very good all round, two water stops, no gels so as to train the body, and manage an 8:04 last mile. Thumbs up to the two girls for the company they are well on the way to their goal of 3:45 for DCM?
18 miles 2:32:01 (8:28)

WTD 39 miles
MTD 133 miles
YTD 1050 miles

irfrm

5 MILES STEADY

5 miles steady, legs felt good after LSR, some pain in both hips. 5m 39:59 (8:00)

WTD 5 miles
MTD 138 miles
YTD 1055 miles

irfrm

5*1 MILE @ 10KP

Have enjoyed all these interval runs so far in plan but wasnt up for this today and it told, had to force myself to go is not a good start and really felt the effort all the way through. The 2 min recoveries where extented to over 4 and had to really dig deep to finish the workout. Splits were
6:17
6:26
6:33
6:48
6:33
Glad to be finished in the end, hope the effort did not take too much out of me for the rest of the week as I am on night shifts.
8 miles 1:01:56 (7:45)

WTD 13 miles
MTD 146 miles
YTD 1063 miles

irfrm

WED 29th

12 miles steady, tough to do when on nights but got there. 12m 1:35:45 (7:59)

FRI 31

5K race in Castleisland, ran this with my daughter whose 15 and this was tougher than any marathon finished in about 36 min:D

WTD 28 miles
MTD 161 miles
YTD 1078 miles

SAT 1st

16 miles with 8 @mp, lovely morning for a run but the wind got right up before I finished, 8 miles comfortable all under 8:20, 8 @ MP went well and really had to push it for two miles against strong headwind.
7:25
7:19
7:24
7:20
7:11
7:19
7:24
7:27
16m 2:05:03 (7:49)

SUN 2nd

4 miles recoverym legs sore after yesterday and head sore from last night OH birthday,
4 m 33:40(8:25)

WTD 48 miles
MTD 20 miles
YTD 1098 miles

irfrm

MON 3rd

4.2 miles recovery, nice sunny day for a change. 34:39(8:22)

TUES 4th

5*1000 metre intervals with 1 min recovery, this was mean to be 7*1000 but had to cut it short due to darkness setting in, didnt want to go in to pothole so finished on 5th interval. Going well with splits of 4:01, 4:12, 4:05, 4:04 & 4:09.
4 miles

WED 5th

Plan was 10 mile steady run but with work and evening drawing in thos was never going to happen, as there was a charity race near work at 7:30 finish early to do last evening race of the year. Plan was take this easy but the competitive streak in me took over and went all out again. First mile was mainly down hill so went out fast to bank seconds for tough finish 5:58, club runner passed me who is always well in front of me was going to let him off but decided to tail him for next mile 6:01, mile 3 began to feel the pain as there is a tough hill and knew I lose some time here 6:25. Put a sprint in for last few hundred metres trying to break 19:00 cross the line and finished in 19:03. Happy with this as its a new PB by 3 sec on a tougher cource and in the middle of marathon training.
4.2 miles warm up/ race/ cool down.

WTD 12.4 miles
MTD 32.4 miles
YTD 1110.4 miles

belcarra

Great run there IRFRM!

irfrm

THUR 6th
5 mile steady after work, 38:09(7:38)

SAT 8th

This was to be done early in the morning but had a late night friday night so everything got pushed back, out with the car for the water and gel drops and was worried that the day was going to be very warm so put water every 5 miles. Started out at 11:30 and plan was to run around 8:10 pace, first few miles where good with avg pace 8:07. Got to first water stop ang took a gel as well and felt good about the run, the whole run seem to fly by as it just seem to be mini 5 mile runs, avg pace dropping to 8:00. Last two miles could feel the legs getting tired but maintained pace well.
20 miles 2:39:47 (7:59)

WTD 37.4 miles
MTD 57.4 miles
YTD 1135.4 miles

beeduybe

Great pace for the 20 miler, especially in the heat. Will you be having a crack at sub 3:15 in Dublin?

irfrm

Thats the plan, confident I can break 3:20 but taken another 5 min off will be tough. Training going well so with another rew weeks under the belt hopfully will be well up for it.

I see by your own log that your own plan is going well, must be well confident of doing well?

beeduybe

irfrm wrote: »

Thats the plan, confident I can break 3:20 but taken another 5 min off will be tough. Training going well so with another rew weeks under the belt hopfully will be well up for it.

I see by your own log that your own plan is going well, must be well confident of doing well?

Yeah I'm very happy with how my training is going. Think I'm in pretty good shape to go under 3:30 but we will see on the day. Running the Dublin half tomorrow so should give me a good indicator of a target time for the full.

Have you any other races planned between now and marathon day?

irfrm

Plan is to do Charleville half marathon Sunday 23rd, hoping to break 1:30 at this and will do Cork to Cobh 7th Oct at MP.
Best of luck tomorrow, looking forward to report.

irfrm

MON 10th

6 miles recovery, legs tired from LSR. 50:25(8:25)

TUES 11th

14*400 @5k pace with 1 min recovery. Good workout splits ranging from 86 to 94 sec, happy when it was over. 7.6 miles 1:00:07(7:55)

THUR 13th

11 mile MSR got this done early in the morning, good run out, had to stop and walk after 8 miles as my route had a very long drag which went on for about 2 miles. Finished out well. 11 miles 1:26:37(7:53)

FRI 14th

5 mile recovery, abit too fast. 39:42(7:57)

SUN 16th

Went out with next door neighbour and a few of his mates for LSR, good run always easier to go out with group. Perfect weather for run with hardly any wind and a nice drissle of rain. Got through run well steady pace around 8 min. 16 miles 2:05:12(7:50)

WTD 45.6 miles
MTD 103 miles
YTD 1181 miles

irfrm

MON 17th

Club training 4*1000 metres, ran these around 3:50 went OK but recovery time too long at 4:00 which made intervals easier. 5 miles.

WED 19th

4 miles steady 31:42(7:52).

SAT 22nd

6 miles very easy 53:36(8:53)

Charleville half marathon tomorrow, going out with 1:30:00 pacers, weather looking perfect for running so hoping this goes well.

WTD 15 miles
MTD 118 miles
YTD 1196 miles

outforarun

irfrm wrote: »

Charleville half marathon tomorrow, going out with 1:30:00 pacers, weather looking perfect for running so hoping this goes well.

Good luck tomorrow. Looking forward to hearing how it goes.

irfrm

Great day out in Charleville half marathon PB by 3 mins coming home 1:29, congrats to all in club and boardies who also got PBs.
One of the best organised races I have run, will be back next year.

Report to follow when I recover.:D

irfrm

CHARLEVILLE HALF MARATHON

Up at 6:30 to get already for the day, bowl of porridge and toast for me and on the road at 7:30 to drop off kids and continue on to be in Charleville for 8:45. Quite enough around and went into collect race pack and for other half to register, toilet pit stop and back to the car to ready for the race. Warm up by running out the cource for half a mile some stretching and back in again. Another toilet stop and ready for the off, start step up very good with start line cornered off with paths at the side to let runners backto the pacers. Meet a few club members at the start, settled in near 1:30 pacers and off we went with out any fuss.


MILE 1-3 Settled early with the pacers, with a nice down hill at the started, went out in front of pacers and went along with club member. Keeping a close eye on garmin just to stay steady, mile 2 and 3 much the same just focusing on keeping pace between 6:40 and 6:50. Splits for 1 to 3 6:49 6:48 & 6:41.

MILE 4-7 Water stop at 3, great to get a bottle and the cap removed, took this with me for a mile until it was finished, pace staying steady, a group of four had now formed and we went along for the next 3 miles chatting, feeling good. Got in to Kilmallock and two off the group went off, let them go as was happy with my own pace. Water stop and took a gel, going down hill now and backed off a bit as pace had gone to 6:25, now on my own as field was well spread out. Spits 6:41, 6:45, 6:47, 6:41.

MILE 8-11, Passing a few runners now and pacing myself off runner who was about 20 metres ahead, nice quite road now and light wind at our backs, mile 10 had the last water stop, knew at this stage I had 1:30 in the bag but decided that I was happy with that today and would not push on to see how far I could break it by. Still passing runners and felt good going over the railway bridge at mile 11. Splits 6:40, 6:46, 6:50, 6:53.

MILE 12-13.15 Passed by a group of runners now who were going well, was going to go with them but legs now getting tired so had to let them go. Small sprint at the end to pass clock in 1:29:24. Splits 6:54, 7:03, 6:41.

Some confusion with times last night, garmin time 1:29:17, chip time 1:29:00, gun time 1:29:06, still a PB for me by 3 mins and 15 min improvement on last years race. Happy with mile splits and only a 16 sec positive split between the two halves, also think I could have kept this pace up for a few more miles.

Went for tea and cake after race and a physio came over to say he was given rub downs, up onto the table, I nearly cried like a baby:)
OH came home at 2:14 enjoyed the day out and promised to train right for the next race.

Warm up, race, cool down 16 miles

WTD 31 miles
MTD 134 miles
YTD 1227 miles

beeduybe

Well done on the PB. Great running.

irfrm wrote: »

knew at this stage I had 1:30 in the bag but decided that I was happy with that today and would not push on to see how far I could break it by.

Good thinking. Save yourself for the marathon :pac:

outforarun

irfrm wrote: »

mile 10 had the last water stop, knew at this stage I had 1:30 in the bag but decided that I was happy with that today and would not push on to see how far I could break it by. Still passing runners and felt good

that sounds like a really good place to be. Well done on (another) well executed PB. A 15 minute improvement on last year is some going. Wonder were another 12 months will take you?

irfrm

MON 24th
Club training, intervals 200,&400 *5, felt stiff after Sunday race but loosen out throught out session, 5 miles

TUESDAY 25th
5 miles easy 34:00(8:30)

THURSDAY 27th
1 mile warm up 4 miles @6:45 pace 2 miles cool down.

Plan for weekend Friday 6 miles easy, Saturday 22 miles pace?? In Dublin Sunday for hurling final so may get a few miles in the morning before the beer:rolleyes: