running is the name of the game

EMPM

i have been using the Lunar Glide+ for the last 5 months, having previously used wave ruder. I am glad i changed, the lunar glide are great

irfrm

RunningKing wrote: »

I'm doing a bit of googling as I need a new pair soon........
What made you pick the lunarglides? And where'd you buy them online?

Never thought of Nike?

Tried on a pair at "the Edge" in cork but didnt have my size so got them at sportsshoe.com, brought them a half size bigger as there a tight fit, got them for €67 and have been very happy since I got them. Will be wearing them tomorrow at Dungarvan 10 mile race so should be a good test of them.

irfrm

MONDAY 21st
4 mile recovery 33:25(8:21)
Club training 4*1K with 2 min recovery, splits 3:37, 3:34, 3:35 & 3:42, good workout.

WEDNESDAY 23rd
5 mile easy, legs felt dead and pace was poor as I had plan to do this a bit quicker 41:21(8:16)

Weather put pay to a run on friday, think I could have got some cross training swimming in the floods around here,

SATURDAY 26th
4 miles steady @7:30 pace then 3 miles with OH @ 10:00, 7:12 miles (8:36)

DUNGARVAN 10 MILE 2013
Looking forward to this and plan was to come home around 66 minutes, left early and got there at 11:30, went down to the sports centre and meet up with some club members. Good buz around and did a mile warm up and some strides and stretching.
Found the 65 pacers near the front so went out withor the first 2 miles and found them very steady 6:19& 6:25, found it a bit congested and went on abit to find some space, miles flying 6:20&6:20. Doubts in the mind that I have gone on out too fast and will blow up but decide to maintain pace around 6:2*, found these miles tough as the windy conditions were taken it out of me 6:25&6:22. The downhil after 6 miles came as a welcome relief, even though I was pass by up to 10 runners was happy that I was maintaining my own pace, caught up with a female runner who seem to be running a steady pace so kept with her for the next few miles 6:22&6:23. Feeling good now as once we get back out on the main road we start to pass a lot of runners up the hill, legs and breathing are surprisingly good and am confident that I'll break 64, stay with my female pacer until we turn in for the finish and she sprints for the finish, no sprint for me and see the clock at 63:1* so pick it up to break 63:30.


Garmin time 63:29 PB by over 6 min, delighted with the run and how steady the splits and comfortable I felt for the last few miles. Also this time give me a Mcmillan marathon time of 2:58 which is a big confidence boost for runs for later in the year.

Big thanks to all in WWAC for putting together one of the best race in munster.


WTD 33.4 miles
MTD 127.6 miles
YTD 127.6 miles

neilc

Outstanding racing, well done!!

irfrm

MONDAY 28th
Legs tied after yesterdays race so slow recovery run 4 miles 33:53(8:28)


TUESDAY 29th
This started out to be an interval session but the strong wind just took the pace out of me and finished it early:( 6.4 miles 50:41(7:51)

WEDNESDAY 30th
7 miles steady 55:43(7:56)

FRIDAY 1st
Half mile warm up then 4 miles fast 6:55, 6:46, 7:15 & 7:24, hilly route so not too unhappy with slowing splits, felt effort was even. 5 miles 36:45(7:21)

SATURDAY 2nd
15 mile club session 4@7:30 5@7:00 & 4@6:45, 1 mile wu/cd

4@7:39: 7:24, 7:28, 7:19, 7:23.
5@7:00; 7:07, 7:05, 7:01, 7:03, 6:59
4@6:45; 6:48, 6:48, 6:35, 6:30.
Good session felt strong through out.

SUNDAY 3rd
Slow recovery run 2.5 miles 22:42(9:04)

Miles for January 145 miles


WTD 39.9 miles
MTD 22.5 miles
YTD 167.5 miles

irfrm

Monday 4th
Club training 6*1kms@5:45 pace, goods splits, 3:35, 3:34, 3:34, 3:42, 3:45 & 3:36.
6.25 miles 55:43

Wednesday 6th
4.5 miles essy with OH, 40:13(8:57)

Friday 8th
6.25 miles steady 42:00

Saturday 9th
6 miles in Killarney national park, beautiful run, 56:24(9:24)

Sunday 10th
BHAA race, same course as the run 3 weeks ago, was unsure if I should take this easy or go all out, from the off went steady enough and found an even pace, forgot the garmin so this pace was more by feel, first mile 5:59, too fast but stay with a club member until mile 2 (6:05) , he edge away from me after this and I settle at my own pace again and even though some other runners pass me I decided not to go with them mile 3 6:07. Comfortable to the end and finished in 24:20, 17 seconds quicker than 3 weeks ago. 2 miles warm up/ 1mile cool down so 7 miles in all.

WTD 30 miles
MTD 52.5 miles
YTD 197.5 miles

irfrm

MONDAY 11th
Club training, 2 miles warm up then intervals of 1600 and 1300 metres. Good workout doing these all at 6 min/mile pace. 6.75 miles 56:20(8:21)

TUESDAY 12th
Steady run, legs feeling good 8.25 miles 1:05:21 (7:55)

FRIDAY 15th
Tempo run 1 mile warm up, 4 miles fast, 1 mile cool down,
splits 6:41, 6:27, 6:22 & 6;32.
6.2 miles 45:47 (7:25)

SATURDAY 16th
7 miles with OH nice and slow, she found it tough but finished OK. 7 miles 1:10:47 (10:07)

Poor week missing runs midweek and Sunday, will be putting a big effort this week as it will be tapering of for Ballycotton 10 next week.

WTD 28,2 miles
MTD 80.7 miles
YTD 225.7 miles

irfrm

MONDAY 18th
4 miles recovery, nice and easy 34:01(8:29)

Club training, good warm up then 7 mins, 6 mins, 7 mins @6:05 pace, 2.5 recovery. 6.8 miles 55:09

WEDNESDAY 20th
5miles with 4@6:40, splits 7:05, 6:50, 6:37, 6:26.

SATURDAY 23rd
Out early for LSR and plan was to go out at 7:30 pace, first couple of miles flew by and got to ten still on course but a bit*h of a hill murder me and decided to take it easy till the finished. 13.52 1:49:09 ( 8:06).

SUNDAY 24th
Club member contacted me on Saturday evening if I go out with him for 13 easy miles on Sunday morning so up again at 7 for the porridge and on the road at 7:20. Even thought it was very cold it ws a beautiful morning for a run with a clear blue sky. Felt good all the way even with yesterdays run, 13 miles 1:43:57 (8:00)

Ballycotton next Sunday so easy week this week.

WTD 43:3 miles
MTD 124 miles
YTD 269 miles

beeduybe

Whats the target for Ballycotton?

irfrm

Would be happy to beat Dungarvan time (63:29), will go out 6:20 pace and see how it goes, weather looking perfect at the moment so hoping all goes well.

See your training is going well, thinking of getting Jack Daniels book for my marathon training later in the year, but thats for later.

beeduybe

irfrm wrote: »

Would be happy to beat Dungarvan time (63:29), will go out 6:20 pace and see how it goes, weather looking perfect at the moment so hoping all goes well.

See your training is going well, thinking of getting Jack Daniels book for my marathon training later in the year, but thats for later.

Best of luck with it. I'd definitely recommend the Daniels book. He knows what he's talking about when it comes to running. Even if you don't end up following one of his plans the book is a good read. Are you planning on running Cork and Dublin again this year?

irfrm

Entered Berlin which is the end of September, may also do DCM as I really enjoyed it last year and there always a big number from the club going so it makes a good weekend in the big smoke.

irfrm

BALLYCOTTON 10 2013

This is one of my goal races for the year and really took it easy all week only doing some recovery runs. Got there around 12 and went to the pitch and putt course where the club does its warm up, did a few laps and chatted to some club members. Went down to the start and placed my self about five rows from the front and off we went.
MILE 1-3 got in to a good pace straight away and feel good even thought I was been passed by a lot of other runners, miles flew by and was 15 seconds up after 3, 6:12,6:15 &6:15
MILE 4-7 running well with in my self and passed 5 in 31:18(PB) but as we turned the corner at Ballymaloe and the wind was straight in to us I began to struggle got tail off the group I was in and ran the next 1.5 miles on my own, picked it up a bit again to latch on to back of group but knew it would be a struggle to the end ,6:17 6:18 6:21 & 6:20
MILE 8-10 knew that I had banked some time in the first half so still felt I could get home and held on for mile 8 and 9, tried to up the pace a bit for the last mile and was going OK but ran out of steam and felt like I was going backwards for the last few hundred metres, no sprint finish as I had nothing left in legs and was glad just to get over the line.6:25, 6:36 & 6:26

Finish time of 63:34 just out side Dungarvan and 164 overall:D

WTD 26 miles
MTD FEB(135 miles) MAR 15 miles
YTD 295 miles

irfrm

Have taken it easy since Ballycotton as Tralee half marathon was coming up and wanted to keep the legs fresh so didn't run for five days after BC10 and just did some recovery runs up to Saturday.

TRALEE HALF MARATHON
Have been looking forward to this as it the closes race from were I'm from and would know a lot of the runners taken part. The morning of the race up early and had the bowl of porridge, got to Tralee early and did some warm ups. Great atmosphere around the start especiall when the full marathon passed through, spotted TFBubendother in a round 10 place so knew he was going well, so then it was time for the half to go off. Place my self on the front row but still reminded myself not to be taken out too fast at the startm from the off settled into pace and ran in about 20 place with a group of about 5 people. Kept it steady all the way out to Ardfert and didnt even find the hull at 3 miles too bad, felt good as was passing alor of the marathon runners at thos stage. Ardfert was brilliant with a big crowd out to support the race and had some of my own family there as well. Got to where the haldxand full split and knew it was going to be tough from there on, as I was running on my own with two runners about 100 metres ahead, got to the hill at 7 mile mark and pulled up to the two runners who were suffering up the hill, found that this went mile/hill went on for ever and knew I was losing a lot of time. The two runners that I caught up with didnt stay with me so found myseld on my own. Kept it steady as I turned into the kerries but found the hill at mile 11 tough and lost some more time, rallied again to the end and came home in 1:26:12. PB by over 3 minutes.

Offical time 1:26:01?? taken it, 14th overall, 5th in age.

Well done to all in Tralee for a brilliant organised race.

MTD 52 miles
YTD 332 miles

Gavlor

irfrm wrote: »

Have taken it easy since Ballycotton as Tralee half marathon was coming up and wanted to keep the legs fresh so didn't run for five days after BC10 and just did some recovery runs up to Saturday.

TRALEE HALF MARATHON
Have been looking forward to this as it the closes race from were I'm from and would know a lot of the runners taken part. The morning of the race up early and had the bowl of porridge, got to Tralee early and did some warm ups. Great atmosphere around the start especiall when the full marathon passed through, spotted TFBubendother in a round 10 place so knew he was going well, so then it was time for the half to go off. Place my self on the front row but still reminded myself not to be taken out too fast at the startm from the off settled into pace and ran in about 20 place with a group of about 5 people. Kept it steady all the way out to Ardfert and didnt even find the hull at 3 miles too bad, felt good as was passing alor of the marathon runners at thos stage. Ardfert was brilliant with a big crowd out to support the race and had some of my own family there as well. Got to where the haldxand full split and knew it was going to be tough from there on, as I was running on my own with two runners about 100 metres ahead, got to the hill at 7 mile mark and pulled up to the two runners who were suffering up the hill, found that this went mile/hill went on for ever and knew I was losing a lot of time. The two runners that I caught up with didnt stay with me so found myseld on my own. Kept it steady as I turned into the kerries but found the hill at mile 11 tough and lost some more time, rallied again to the end and came home in 1:26:12. PB by over 3 minutes.

Offical time 1:26:01?? taken it, 14th overall, 5th in age.

Well done to all in Tralee for a brilliant organised race.

MTD 52 miles
YTD 332 miles

Good stuff, PB by 3 mins when you are already sub 90 is fair going

irfrm

very quite week for me as I took 5 days off after Tralee, body feeling the effects ov two hard run races within two weeks, glutes and IT band given out so did some stretching and foam rolling to easy these sores out.

FRIDAY 22nd
4 miles very easy 35:00 (8:45), legs feeling OK.

SATURDAY 23rd
12.5 miles with two others from the club, good run even if the wind in our face for the first few miles made things tough, finished well 1:35:01(7:30)

WTD 16.5 miles
MTD 68.5 miles
YTD 348.5 miles

irfrm

Ballybunion 10k

I have been taken things easy since Tralee but as I was down home again for Easter I took in Ballybunion on Easter Saturday. Decided to do the 10k as start time was at 2 so it was too late for half marathon. Got there at 1 to find that registration closed but talk to one of the organisors who got me in. Turned on garmin for warm up to find low battery message, f**k.luckly my normal watch has a split stopwatch which would have to do.

Race started bang on 2, started on the front row but tried to settle at a steady pace, this was an out and back 10k with the half continuing on when we turned at 3ish miles. Hard to judge where I was in the 10k race but could make out that I was in about 15th after mile 1. Course was very rolly with very little running on flat ground, but feeling good at around mile 2. Coming up to the turn waited for the 10k leaders to come back against me, so when I turned knew I was in 5th place, with 2 in front of me by 20 seconds, focus on the one that was in front of me and bridge the gap to him as we went up the last hill with 2 km to go, passed him and drove on after the next runner who was still 20 seconds ahead. Got to the last mile which starts with a good down hill and not really bridging the gap and to make things worse the runner I had passed came back at me and I could go with him. Kept it steady till the end and came home in 38:43 which is nearlly a 2 minute PB for me.


38:43, 5th overall, 2nd in age.:D first time winning a prize for running so delighted.

beeduybe

Super running. You just seem to be getting faster and faster :-)

irfrm

Find that I'm going faster with less training, was training harder this time last year with slower times. Just think that the marathon training last year has just stood to me,
In for a few quite weeks now before building up for Berlin at the end of May.

irfrm

MIDLETON 5 MILES

Have been training 3 days a week for the last month putting in about 25 miles a week but training to break 30min for the the club run. Felt nervous yesterday as I build up for the run knew that I would PB but though thaf 29*xx was a step too far. Lovelt evening for the run overcast with a light wind, good warm up and set myself on the second row for the off, pkan was to go out about 5:50 for the first 2 miles then hang on for the tough 2 hilly miles then all out for the fast last mile,
Mile 1 & 2 set off well and kept the pace steady to just under 6 min mile and felt comfortable.5:50&6:03
Mile 3 things got harder with a few small drags with alot of up and down and hard to keep pace steady. 6:09
Mile 4 stitch in the side and all the negatives came flooding in, back off the pace and just tried to keeping it going, a club mate passed and couldnt go with him, he build up a gap of a few metres and decided I have to reel him in if I was to have any chance. 6:14
Mile 5 starts with a good down hill and bridge the gap and began to feel comfortable again the end of this race you turn a corner and have a straight run in for 800metres, turned the corner on the shoulder of club mate, passing him at the 600 metre mark and just trying to get to the end, at 200 he pass me again and didnt have in the legs to go with him. Passed the line and stopped the watch 29:58. Both of us were thrilled and I have no doubt that I could not have done it without him pushing me.

PB for me by just over 2 minutes and 3rd over 40, so a great night:D:D

Great work done by all in the club for a brilliant organised race with a spread of food, no wonder it was voted the best 5 mile race in Cork 2012, will be hard to beat again this year.

irfrm

LAST OF THE LAZY WEEKS

All good things must come to an end with P&D 55m/18week plan starting next week for Berlin marathon, have been tipping away at the club with
some very good intervals and tempo runs but have not been disciplined with recovery and LSR losing out.

Start of Ballycotton Summer series Thursday evening with Ballyandreen 5 mile will go all out to break 30 again
but this is a tougher course than Midleton 5 so may be beyond me (believe), The rest of the series may suffer as I go into marathon
training but Berlin is the goal race.
Killarney half in July, Boston scientific half in Clonmel in August and Blarney half in Sept with a few other shorter races will be included
and will tailor P&D with a few extra miles run at MP.

Looking forward to a tough summer which hopefully will be injury free.:D

irfrm

BERLIN 18WEEK/55MILE P&D

WEEK 1
Mon: 9 miles 6*1mile intervals.
Tues: rest
Wed: 6 miles GA
Thurs: rest
Fri: 5 miles 5k race
Sat: 4 miles recover
Sun: 12 miles msr

Going to incorporate club training on Mondays and Fridays into plan for the next few weeks, these are interval and tempo runs so wont do any harm. Had a dissappointing run at Ballyandreen last Thursday finishing nearly 90 sec slower than last 5 mile race, legs just felt dead on the night so will be targeting next one in the series 27th June.

Miles year to date : 553miles

irfrm

BERLIN WEEK 2

Good week last week getting all runs in plus a new 5k PB on Friday night 18:51 and a third place in age. Finished the week with a enjoyable 12 miles in lovely sun shine yesterday morning.

WEEK 2
Mon:rest
Tues: 9 miles 6*1 intervals
Wed: 6 miles GA
Thur: rest
Fri: 7 miles tempo
Sat:4 mile recovery
Sun: 13 miles 6@MP

Week 1: 37.15 miles
Year to date 590.24

irfrm

INJURY STRIKES:mad:


I have now been running for nearly 3 years and bar the odd niggle and some stiffness I have generally not got any injurys that have stop me training/racing. This was up to last night where in stead of going for a run with rhe club decided to train for a soccer comp thats coming up in work next week. This is the first time I've kick a ball in 3 years and was looking forward to it since my fitness has greatly improved since then:rolleyes:

Quick kick around and the match started, now the feild was rough with some holes but I was going to take it ease, with in 5 minutes I had come off with a strain in the front of my left hip and below my right knee. Could hardly walk after an hour so got home and iced both injuries.

Googled the injuries and think the hip is a flexor strain and left leg is a peroneus longus strain. Hip is ok today but left leg is still sore and some times I get a sharp pain when I over stretch it out walking.

Rest until Sunday and hope to complete 13 mile LSR with a few miles at MP, if not its to the physio on Monday. Just getting into Berlin training but am glad this happened early in plan so wont lose much ground.

Will stay away from other sports:D

irfrm

SLOW RECOVERY

My injuries have slowly improved and went out for gentle 4 miles this evening, took it ease for the first mile and increased the pace to the end. Lower leg still a bit sore but happy enough that I will be OK for the next week.
Only just over 13 miles this week so will have to up it gentle. Plan this week is


Mon: 6 mile am & club training pm
Tue: rest
Wed: 8 miles 4@MP
Thur: rest
Fri: club training
Sat: 4 mile recovery
Sun: 13 miles 5@MP


Week 2: 13.36 miles
YTD 603.60 miles

irfrm

PHYSIO NEEDED

Started out the week well enough with 6.3 miles easy Monday morning and club training that evening 6*1 mile intervals 6:14, 6:20, 6:24, 6:45, 6:52 & 6:56, slowing as the intervals went on and knee a small bit sore.

Wednesday up at 6 for 6 miles easy 7:50 pace.

Friday only 2 miles as knee was sore all day.

Sunday was going to attempt a LSR of 13 miles but as soon as went on the road knee got sore again so its of to physio tomorrow to get answers.

Second week with very little done, will have to adjust/change plan depending on out come tomorrow,

Week 2: 21.6 miles
Berlin miles: 72.11 miles
YTD: 625.2 miles

irfrm

BERLIN WEEK 4 INJURIED

Went to physio today and came away with good and bad news, its astrain on my upper calf muscle which she taped up and is hoping that it will be ok in a week with some light stretching and another session on Friday morning. Already going mad and even went down to club training to watch the other train, feeling very sorry for myself as it was a beautiful evening for a run and the lads had a good banter going:(
Thinking of changing to 12 week P&D plan which gives me 2 weeks to build up and then 12 tough weeks.

irfrm

BERLIN WEEK 5

Went back to physio on Friday morning and gave the go ahead for slow short runs over the weekend did 4 on Saturday and 4 Sunday without too much pain from knee.

Mon:8 miles with 4 @MP just to see if calf would be ok, felt good even at the faster pace but a bit sore after run. Plan for rest of week
Tues: rest
Wed: 7 miles @7:30
Thur: 5 mile race but I'm just going to run 7 min pace
Fri: 4 miles recovery
Sat: 14 miles
Sun: 5k race

Week 4 : 8 miles
YTD : 633.5 miles

irfrm

BERLIN WEEK 6

Good week easing back including a 5mile and 5k race, no LSR which I could fit in over weekend.

Have to up it this week.
Mon: 8 miles
Tues: 7 miles 5@MP
Wed: rest
Thur: 10 miles
Fri: club training
Sat: 4 mile recovery
Sun: 15 miles

Week 5: 25miles
YTD: 658.5 miles

irfrm

BERLIN WEEK 7

Best week so far getting all runs in and legs feeling good again, going to up it again this week but will have to go out early with the weather thsts forecast. Also sign up for Run Killarney half marathon which is on Saturday week which will give me an indicator as to where I stand.

Mon: 3miles easy 24*200metres fast with 200 recovery
Tues: 7 miles easy
Wed: 10 miles 5@PMP
Thur : 4 miles recovery
Fri : rest
Sat: 16 miles
Sun: 4 miles recovery

Week 6: 45.5 miles
YTD: 704 miles