If nice guys finish last, then I'm in training to be a badass!

rob w

Wednesday 14th

Session - 9 x Diagonals

Going to try incorporate some of the faster sessions from Ecolis "Continuity Training Thread" each week if I can. First one up was the diagonals. Planned on doing x10, but looking back at the Garmin now realised I only did 9 before stopping....oops!!:o

Down to the local pitches for this. Did 2km @ 5:30/km for a warm up and cooldown either side of the intervals. Couldn't find a pitch with any lines painted on the pitch so stuck in a few makeshift corner flags to give me something to aim at before starting. Worked out about 110m diagonals with a 70m rest in between each. Splits as so;


Rep (~110m)|Time
1|27s
2|24s
3|25s
4|22s
5|25s
6|22s
7|25s
8|22s
9|24s


Avg pace on splits ~3:40/km. Pretty knackered after these!



Monday 19th

1m (1.6k) @ 4:46/km – AVG HR ??bpm - (??%)

Pulled something in my back doing a bit of work around the house on Thursday morning, so no running again till now! Was a little bit worried as I could feel a slight recurrence of the sciatica I suffered with pretty badly a couple of years ago (which has been pretty much non existent since taking up running). It seems to have passed by now anyway, but didnt want to take any chances so a VERY short run close to home so I could pull up if I felt any pain. But it was fine and no pain!



Tuesday 20th

1.8m (3k) @ 5:10/km – AVG HR ??bpm - (??%)

Same kind of story as yesterdays run. No back pain this morning, but still taking it easy to ensure everything is ok! Would have done a couple more km's if I had the time!

If all goes well between now and then, will be doing the Raheny 5 this weekend. Had been hoping for a 32:XX but will have to pass on that I think and just see how it goes! Will prob squeeze in a couple of miles on Thursday and Friday before resting up then!

Skidrow

Hey man, good to see you are back on the wagon!
You have some very testy tartgets set for the year ahead - good luck with them. (No marathon?)

I signed up for the Raheny 5m today, will keep an eye out for you if they let me sneak into the sub 40 wave.

I haven't done a lot since Athlone - mainly Parkruns in my local - very tough course compared to Marley.
Hope to do some BHAA XC races in the next few months.

Best of luck on Sunday.

rob w

Skidrow wrote: »

Hey man, good to see you are back on the wagon!
You have some very testy tartgets set for the year ahead - good luck with them. (No marathon?)

I signed up for the Raheny 5m today, will keep an eye out for you if they let me sneak into the sub 40 wave.

I haven't done a lot since Athlone - mainly Parkruns in my local - very tough course compared to Marley.
Hope to do some BHAA XC races in the next few months.

Best of luck on Sunday.

Nope no marathon plans at the moment anyway, will just see how it goes! Sure will keep an eye out for you tomorrow, im sure Ill see you around the start somewhere!

rob w

Thursday 22nd

4m (6.4k) @ 4:56/km

Saturday 24th

1.25m (2k) @ 5:12/km

A couple of short and sweet runs to stretch the legs out before the race!


Sunday 25th - Race Day - Raheny 5 mile

5m (8k) @ 4:20/km

First time doing the Raheny 5, really enjoyed the race, a little bit disappointed with my time though, but ill get over it! When I first signed up for it a couple of months back I was hoping for a sub 33.......the leadup to it wasn't great so on the day I figured maybe sub 34........but it didn't work out that way! About half way in I started slacking off and told myself Id settle for sub 35! Would have done that if my Garmin had been a bit more accurate, it measured 5.05 miles, so ended up coming in at 35:06, have to allow for that in future!!!:mad: All in all though it was a great race, perfect conditions on the day and will be back to beat that time next year!

Splits were;

4:17
4:16
4:18
4:20
4:26
4:19
4:30
4:20
3:32 (80m)



Tuesday 27th

3.25m (5.2k) @ 5:21/km

Thursday 29th

4m (6.4k) @ 5:00/km

Just taking things easy at the moment to build up mileage slowly again!

rob w

Been a while since I've updated here, just going slow and steady at the moment, been trying to build mileage rather than speed up again by sticking to the 10% rule......boring!!

Finished up January with a paltry 60km (37.5m) total. But been building up the distances slowly again this month, and throwing in a parkrun in St Annes here and there! Did one at the end of January @ 21:09, and two in February @ 20:29 and 21:00. Finished up February with 113km (70m) under my belt.

I'm back up to a 20m week now, so will keep that going for a while and build on that again over the next few weeks until I get back into the swing of things! Hoping to do the BHAA cross country out in ALSAA this weekend too!

That's about all for now, will try and keep this updated a bit more often, you kinda forget about it when your not following any plan!!!

rob w

Sunday 1st

2.6m (4.2k) @ 4:43/km

Short easy jaunt in the morning before coming home to watch Englan get hammered!!


Wednesday 4th

4.7m (7.5k) @ 4:50/km

Run home from college in the evening! Nice and easy!


Friday 6th

3.2m (5k) @ 4:50/km

Short lap around the block in the evening!



Saturday 7th

6.5m (10.4k) @ 4:54/km

Plans changed in the afternoon, so didnt do the ALSAA XC race, but opted for the earlier St Annes Parkrun instead. Took it very handy...one of my slowest in St Annes to date, finishing in 22:37. Got a big high five of Paul Sinton Hewitt (Parkrun Founder) on the last 100m though which was nice!!


Sunday 8th

6.25m (10k) @ 5:01/km

Planned on doing a lap of the Raheny 5 mile course, but was about a mile down the road daydreaming before I realised I was heading the wrong direction and was pointed towards Clontarf, so headed down along the seafront and back home through St Annes Park. It was almost like a summers day down at the seafront, wind behind me and could feel the sun reflecting of the water...very enjoyable few miles!




Will be running home this evening after a late study session for an exam tomorrow morning. Perfect way to clear the head! :cool:

rob w

Tuesday 10th

6.75m (7.6k) @ 5:08/km

Evening run home from college! Had a big lunch pretty late....not feeling the bezt by the time I made it home!


Wednesday 11th

3.75m (4.4k) @ 4:47/km

Home in the afternoon and out for an easy loop around the block! Bit of lingering pain in my shins from yesterday, so swapped runners to see if it would make a difference! It didnt! Nice day for it though....theres a bit of heat in that sun again, almost time to ditch the hat and gloves!

rob w

Little update here...

Finished up March with only 66km, didnt really run for the last two weeks of March due to my shins giving me some grief. I think the pain was coming from tight calves...so I have been trying to stretch them out and give them a bit of a rest, fingers crossed it will pass!. Did the BHAA 4mile in St Annes last weekend though and felt ok, bar the howling wind, finished up in 28:21!

Haven't done much since though as time has been quite limited, but just back from a 4k run today!! Consistency has been a major problem this year!:o:mad: But only 6 weeks left until I finish up with college, so I'm looking forward to having some more free time after that!!

That's all folks!