Running it the answer

irfrm

Back on Boards after a break since Dublin 2013, wheels came off Berlin 2013 with cramp at 16 finishing in 3:23, doing Dublin 4 weeks later bigger mistake 3:40.
Have been tipping along this year with time improving back to where I was 2 years ago so have started marathon training this week. The choice will either be Amsterdam or Dublin which I will have to decide in the next few weeks. Going to follow a plan by the coach in the club

Club session 400, 300, 200 by 3 @5:20 pace 7 miles

WK 1 40 miles
WTD 7 miles

irfrm

Works BHAA 6K race last night, great race with the company putting a big effort in so that the evening turned into a great success.
Did a 2 mile warm up, plan was to go out @6 pace and drive on if all going well. Very warm but splits were good 5:56, 6:07, 5:54 and 4:25, 22:23.
25th over all and a team prize.
1.5 warm down

WK 40miles
WTD 13.8
Hope to run some recovery miles this evening

irfrm

5.5 miles recovery last evening, nice and easy, 8:30 pace
7.2 miles tonight 35 minutes @7min pace, nice and easy WU/CD

WK 1 40miles
WTD 26.5miles

13 mile LSR in the morning

irfrm

13 miles LSR yesterday, weather beautiful and good group out, people doing different mileage but all stayed together for first 7 miles and smaller groups formed after that.
13 miles @8:10 pace

WK1 40 miles
WTD 39.5 miles

5 mile recovery today

irfrm

4.5 miles recovery yesterday @8:20

WK 1 40 miles
WTD 44 miles

Club training

2.5 miles warm up followed by 1 mile race on the track 5:29, followed by 400, 300 & 200 meters speed with the same recovery twice.
2 miles warm down.

Wk2 46 miles
WTD 8 miles
Training plan to date 44 miles

irfrm

8 mile easy

8 miles this evening @7:59 pace, harder than it should have been but only eat just before.

WK 2 46 miles
WTD 16 miles
TPD 60 miles

irfrm

4 miles very easy say with OH @9 min

WK 46
WTD 20
TPD 64

irfrm

Missed tempo run yesterday but got out for LSR today 14m miles @8:15, will have to increse tomorrow's mileage to get to weekly total

WK2 46 miles
WTD 34 miles
TPD 78 miles

irfrm

No run yesterday just couldn't force myself out into the rain, poor week with just 34miles in and no tempo run

Out this morning to make up for yesterday and did 5 milrs nice and easy @8:20
Club training this evening, 300*8 with 100 recovery, good splits 59,60,60,59,59,59,59&59. 6 miles all in.

WK3 45 miles
WTD 11 miles
TPD 89 miles

Easy recovery miles tomorrow evening, rest on Wednesday and Shannagarry 5 mile on Thursday.

irfrm

4.25 miles easy @7:59, warm this evening,
WK3 46 miles
WTD 15.25 miles
TPTD 93.25 miles

irfrm

4 miles easy this morning @8:00 pace,

WK3 46 miles
WTD 19.25 miles
TPTD 97.25

irfrm

Shannagarry 5 mile
Ran this last night and was please with how it went. Did 30:57 in Ballyandreen a month ago and improved by 23 seconds last night. This is a tough course so will be looking to get closer to 30 through out the rest of the summer as it gives a good indication of how my training is going.
Legs very tired today to will test up, going on holidays tomorrow but will attempt to get a few miles in the morning.
WK 46 miles
WTD 26 miles
TPTD 105 miles