Running around robbing banks.......

Hello all and Happy New Year to you! I hope its a good one.

I decided to start logging my runs for the year of 2022 to see if it will

motivate me and help me improve. I'm feeling optimistic and looking forward to February coming in

with the Spring starting so hopefully it will be an upbeat year with some bright days and nice sunshine!

I'm a fairly regular type of jogger who just gets out for the mental health aspect of

running and to keep myself in shape.

I have an entry to DCM this year and I would like to build up to this with a 10k around June to see where I stand.

I have run the marathon before and if I'm not on course to improve on my 4.20 time then I won't bother with it and will

sell the entry back to DCM.

So to start:

Monday - 4 mile progression run on the treadmill starting at 10km/h to 11.6km/h plus some free weights in the gym.

Tuesday - Got out for 5 laps of my estate while working from home. This is a very fairly flat route 9.22/mile.

I usually juggle between miles and km's.

When I'm on the treadmill its km's and while I'm outside I use the phone so its miles.

I'm not following any kind of plan at the moment, but I do try to do 6 to 8 miles long run

and something a bit quicker during the week usually on the treadmill.

So its either a 25 minute tempo or 10 x 400m.

I will need to do some sort of TT soon to see where I am but at the moment I am defo not

in shape to better a 4.20 marathon. Lets see what happens.

Bluesquare

Looking forward to reading your log - I’m in the same boat - I want to improve on my marathon time have a DCM entry and will make a call in June depending on fitness levels . I have no desire what’s so ever to do those very long runs without a chance at a pb !

Logging can work very well for motivation - I found it kept me focussed and accountable . Also there is amazing advice to be had around these parts !

Thanks Bluesquare, I know exactly what you mean, the thoughts of doing a long run when its going pear shaped is just absolutely soul destroying.

Hopefully we will have a good year.

I can do with all the mojo I can conjure up from everywhere so feel free to inspire me :)

What kind of shape are you in, do you think you're on course?

Bluesquare

I really want to sub 4! I think for me to do this I have to be able to do a sub 50 tenk around June time . Have put on a stone since my last attempt so carrying around the extra pounds is hurting .

I ran a 25 min 5k before Xmas and a 52 min tenk in November . Then only got out a few times over Xmas so not sure where my fitness is now .

I have signed up for a March Half for a bit of motivation . It will build mileage anyway .

Must start logging myself again at some stage - as it definite helps . A lot of my improvement during last marathon was due to advice from the boards around keeping easy runs easy and this allowed me to increase mileage nicely .

I hate marathons so really would like to just get the sub 4 monkey off my back and move on!

Yeah, I have put on a few kilos myself since the summer so I know what you mean.

That sounds very promising with the 25 mins 5k and 52 min 10k, you're well on course for the sub 4.

Defo start logging again, I'd like to follow your progress and see how your half goes.

I have a chronic injury that I manage since my last marathon so no desire to keep running those log runs for nothing.

If I'm not progressing by June then I'll give it up and stick to the routine short runs.

AuldManKing

Great to see new logs starting up.

Welcome to our little community - if you stick around, some of these people will become your best friends in a couple of years!

Get stuck in and read other logs - interact with others of all abilities and soak up the learning - but always run to your own abilities.

https://www.boards.ie/discussion/comment/118430361#Comment_118430361

Thanks AMK haha,

Yeah, you're totally right, its very easy to start trying to keep up with faster runners and end injured.

Wednesday; Just did a 5 mile cycle to the local cafe to get out at lunchtime and eat some junk.

Thursday; 5 miles on the treadmill including 5 x 1km @ 11km/h with last one progressing to 13km/h

That felt very easy but boring but would feel a lot harder on the road. if I do that next week I'll tweak it so its a bit harder.

Maybe 11.2 for first 600m of each km and then 11.5 for last 400m of each km. There's 2 mins jog between each one anyway.

Friday;4.5 miles easy run, felt like I need to have a good stretch so might go to the gym later.

Sunday: Drove down to Howth and did a 6 mile run from Offington Park up to just a bit past the Summit Pub and back down.

It feels like a constant hill up to the Summit until you run back down and encounter a few up hills as well but mainly

down hill on the way back.

Today was really supposed to be a longer run of about 8 miles but my quads were a bit battered after the downhill so I'll try and get in an 8 miler during the week on local roads.

Lovely weather for running today, called in for a homemade Pizza on the main street coming home but shop was closing.

That was one of the main reasons I drove all the way out there.

Ended up driving to Ballsbridge to get one but well worth the wait.

24.5 miles for the week.

Monday: 5 miles including 5 x 1km

Did this on the treadmill again but this time increased the pace a little

First 600m of each km @ 11.2 and last 400m @ 11.5 with last rep progressing to 13km/h

That felt more like an effort and I'll stick with that for the next week or two before increasing it a little.

Did some free weights and some assisted repeats on the Power Tower. Love that machine but I'd say a lot

of people don't use it because you're up on a height and everyone can see you and you look like a Pillock.

Tuesday: 5 mile cycle to my favourite cafe to get out at lunchtime and eat more shite.

Wednesday: 5 laps around my estate at lunchtime @ 9.36 pace.

Thursday: 5 mile cycle at lunchtime

Saturday: I went down to Howth again and added two miles onto the run at the start but poor fueling

and tiredness from work meant I aborted the run after the two miles and drove off to a friends for lunch instead.

Sunday: Picked a good hilly route and had a good enough feed before going out. 7.5 miles @ 10.08 p/m

19.5 miles for the week. Not a great mileage week.

I seem to have a slight feeling of inflammation on the bone on the outside of the ankle and it feels tender along the tendon that runs into it.

Its been there for a few weeks now but its not causing any pain while running. I'm not sure what it is. I can feel it most when I flex my foot upwards.

Murph_D

Plenty of variety there. One thing that I noticed - you say you’re not in 4:20 marathon shape but a good few of your easy runs look faster than MP (which would translate to 9:55 or so). Some od those treadmill sessions possibly too aggressive too. How are you determining your training paces?

That niggle sounds a bit similar to something that happened to me a few years ago, I’d keep an eye on it and have a physio opinion if it doesn’t change.

https://www.boards.ie/discussion/comment/118485506#Comment_118485506

Yeah I'm basing everything purely on how I feel.

I probably just need to do a TT to figure out where I'm at.

I ran the treadmill session last week slower and felt like I wasn't giving enough effort so increased it this week

and it felt tough but manageable.

I'm not one of those runners who can do all their runs at slow paces and then pick up in a race.

I tried that technique for the last marathon I did and I ended up doing the marathon the same pace as

my training runs. I think that's generally what happens to me with the marathon.

I'm hoping to better 4.20 so if I end up faster then I'd be very happy with that.

I'm just a bit confused about how I'll tackle it all and what I'm aiming for.

I'm hoping its not the onset of something long term like Tendonitis.

Monday: 3.5 miles recover around the area at a nice slow pace 10.20p/m

Tuesday: In the gym for this session

5 miles including 5 x 1km, 11.1, 11.2, 11.3, 11.4 and finally a progression in pace from 11.1 to 12k/h for final km.

Some free weights and some machine weights and stretching

Wednesday: 4.5 miles slow recovery run again but hilly enough. 10.27m/h

All runs by feel.

Bluesquare

Maybe before you decide on your target you could work on building your mileage and doing some races to get a feel on where your fitness is at .

What’s your running history - as in what type of mileage would you normally run and what type of goals are you chasing outside of the marathon . ? Have you followed and particular plans in the past etc . I’m just asking as it’s easier then to comment or advise ( not that I’m really in position to advise anyone lol) if that info is known .

You seem like you maybe a similar runner to me but hard to know - and i don’t want to make any assumptions and offer unsuitable advice !

skyblue46

One request and one request only......could you please put in paces rather than speed. I'm doing the mental maths but to my mind some of the training paces are bonkers for a 4:20 marathon target.

Edit: Bonkers is a bit strong. I got mixed up with the mph, kph and actual paces being used. 🙈

Murph_D

I don’t think @Tanner Proud Telecommunications is really running slow recovery at 10.27m/h, which is faster than 6 min/mile pace. 10:27 per mile surely. 😉

https://www.boards.ie/discussion/comment/118515556#Comment_118515556

.

Saturday: 6 miles on a hilly route: 10.10 p/m

Sunday@ the gym for a session: 5 miles including;

10 x 400m @ 12kph with the last rep progressing to 12.5kph

1 minute jog between each rep with 2 minute jog on 4th and 8th rep

24 miles for the week...Happy enough with this considering the manic week I've had at work.

https://www.boards.ie/discussion/comment/118514289#Comment_118514289

I'm just ticking over for the moment, I might come up with something more solid at the start of February.

You're right though, i need to nail down some races and commit.

I havn't run a race in about two years.

For the marathon I used Hal Higdon 1 plan.

It got me through the marathon for 4.20 and that was a good few years ago now.

Monday: 3.5 miles recover with a buddy, great to get out with someone.

My friend got an entry to DCM as well so we will probably end up training together.

Lots of catching up and plans to meet up again.

Tuesday: To the gym for some free weights, stretching and machine weights.

I need to start changing the routine up, lifting heavier and using different equipment. Its becoming very mundane.

I'm very conscious of my back for the lifting and squating. I went to a Physio before Christmas and he told me I have about 10%

movement in my lower back where the coccyx is and advised some invasive treatment for it.

I wont say what it was but I havn't been back to him since his suggestion and I ain't going to google it either.

My lower back feels fine to me (Thank God) and I'm not going to dwell on it.

Wednesday: 4.5 miles run but hilly enough. 9.50 minutes/mile

Again out with the buddy, a little faster tonight.

She was really struggling with this run and reckons she needs to shift a few kilos.

I dont think shes been out since before Christmas.

I'd also like to shift about 3 kilos, hopefully with the brighter evenings I might get out cross training in between runs

and becoming more active.

This working from home lark has turned me into a complete slob.

Sunday: 7 miles @ 9.30 minutes/mile

This was an enjoyable little run, got home just before the weather turned for the worst.

I didn't get much mileage covered this week but the plan is to start increasing the long run

and building more 1km repeats into my interval runs, need to build some strength and stamina.

I also need to go to a Physio, I'm having issues with both feet/ankle areas with different kinds of problems

I think I might have a touch of Tendonitis in the left foot and an overuse mild injury in the right foot that goes away on warm up.

I also have a tight IT band on the right leg.

Poor week this week as getting close to a delivery in work so

late evenings and many people arguing and struggling with pressure.

Tuesday 5 miles @ 10 mins/mile

Wednesday 4.5 miles @ 10.10 per/mile

Sunday 7.3 miles @ 10.10 per mile

Got in a gym sessions on one of the evenings too.

Some stretching and free weights

Monday on the treadmill: 5 miles including 5 x 1km @11km/h with last km progressing to 12km/h

5 100m strides @14km/h to 15km/h

Free weights and stretching for half an hour.

Tuesday and Wednesday tough days in work so conserved my energy for it.

Thursday: 6 miles around the estate, i have a 1 mile loop and its very flat so 9.30 pace feels easy

Friday: 3 miles - Not sure of pace but finished around 29 minutes easy again

Saturday: 3 miles - Not sure of pace again but finished around 30 minutes - Felt tired on this run

Sunday on Treadmill: 8.5 km including 2km warm up and then 2 x 10 minutes @ 11.2 km/h with 90 seconds jog recover between each interval.

Then recover for 1km and then 5 100m @ 14km/h to 15 km/h

Recover again for another half km

Free weights and machine weights to finish it off.

Didn't get out for a long run this week but its on the cards

Very busy week in work so not much energy this week with lack of sleep

Tuesday: 3 miles around the estate is all I could muster 9.34/pm

Thursday: 5km in the gym including 1km warm up 4x400m @ 12km/hr plus cool down.

Friday: Finished work at 5pm but had to log back on at 8pm so decided to nap in between which turned into 2hrs sleep

Work wasn't ready for me so went over to the gym and did a decent hour on the treadmill.

1km warm up

4.2km progressive run increasing by .1km every 200m from 10km/h to 12km/h

Jogged for a km

Then 500m @ 9.0km/hr, 500m@9.5km/h, 500m@10km/hr, 500m @10.5km/hr, 500m@11km.hr, 500m@11.5km/hr

Cool down for a km

I'm going to sign up for a few races over the next two months and try and build up my stamina that way and keep it interesting. Nothing over 10km

for the moment. I'm just not interested in doing a half until the summer comes up. I think I would just be discouraged if I ran a half at the moment anyway since I wouldn't even break 2hrs.

I don't feel like I'm making much progress; I can do some fast short bursts but anything over 5km just doesn't seem to be moving much pace wise even though I've been doing 7.5 mile runs on a hilly route which should count for something.

I might start giving the short intervals a miss and concentrating on hour runs at tempo pace on the treadmill instead. I'm lacking stamina and strength.

Sunday: 8 miles - 10.13 pace

Monday: Did a longer session in the gym but no running

Got in some deadlifts, curls, rows, single legged deadlifts, Assisted pullups. Dips, stretching etc.

Wednesday: 4.6 miles :10.15 pace

Friday: 4.6 miles @ 10.10 pace

Saturday: 4 miles, 1 mile warm up and then a progression run from 9.0km/hr to 13km/hr on the treadmill.

Sunday: 10.20 miles @ 9.22, This was on my flat loop and I jogged it by feel, if I had a have done my usual hilly route it would've been a lot slower.

AuldManKing

https://www.boards.ie/discussion/comment/118656824#Comment_118656824

Are you following a plan or making it up as you go along?

If you feel you are not making progress it can be very disheartening.

The treadmill can be great but it can also be very limiting if you want to run certain types of sessions.

Doing 'hour runs at tempo pace' is a recipe for disaster in my opinion - but doing hour runs at a pace faster than your normal run pace can be very beneficial.

Doing 3x10 min tempo paced runs with 2-3 mins easy jog in between would be also a fantastic alternative. Another good one is something like 1,2,3,4,4,3,2,1 mins where the paces are quicker for the 1 and 2 mins and a tad slower for the 3 and 4 mins.

I'd also do the odd Parkrun as a tester prior to 'real' races - just to shock the system in a low pressure way.

https://www.boards.ie/discussion/comment/118705659#Comment_118705659

Cheers AMK, no I'm not following anything at the moment, just trying to get in a faster run and long run to give it some kind of structure

and hope my speed increases over distance.

It is very disheartening for sure. I'll give those sessions a go though thanks for that.

I've thought about doing the park run but I'm usually crashing out on Saturday morning after working the week.

I keep very irregular hours and usually nap during the evenings so it spoils my sleep pattern.

I have booked a few races now so maybe with a bit of discipline I could get up on Saturday morning and get down to Malahide parkrun.

Didn't really get a chance to do anything much this week.

Got out with my friend for two runs Monday and Thursday:

Got to the gym on Tuesday I think; usual rows, deadlifts, dips etc.

Monday: 4 miles: 9.40 pace

Thursday: 4 miles: 9.30 pace

Sunday: 4 miles: 8.45 pace

Plan this week to do a long run and a Tempo and hopefully better mileage.

We have a migration in work at the end of this month and its absolutely mental so will do what I can.

Monday treadmill: 5.5 km - 1 mile warm up, then progressive run from 9.0 to 11.5

Stretches, dips, curls, weighted single legged deadlifts, deadlifts, assisted pullups

Wednesday: Treadmill: 8.5km including: 6 x 5 mins with first 4 progressing from 11km/hr to 11.4km/hr

Then final 2 progressing from 11km/hr to 13.5km/hr

Cooldown.

I was quite pleased to increase these reps from 5 to 6 with no real effort. I feel stronger doing these though I think I should've just ran the final two same pace as first four.

Friday: 4.6 miles @10.13 pace. I was running up the road when I saw a small group of scumbags in training (about 14 or 15 yrs old). They

were trying to hassle a couple of black teenagers. They wern't getting anywhere and as I was approaching I was thinking I hope I'm not next.

Anyway they started on me, running in front of me, one of them pulling his balaclava down trying to scare me. I have to be honest, he looked like he wouldn't be able to last 400m if someone ran after him. I just said very good, now run along beside me for the next few miles and lets see how you get on.

Next of all a car came along and a man jumped out and started roaring at them. I didn't know if they were after irritating him earlier or if he saw them trying to intimidate me from his car but I wasn't complaining although I did get more of fright when he hopped out of the car 😁.

Saturday: 3.85 miles @ 9.47 pace - I got out in that mad wind and luckily missed the rain.

Sunday: 10 miles @ 10.15.

I'm in work this coming week including Paddy's, the next day and Saturday as well. I know they're going to try and guilt me into

Sunday as well but I just don't think I will be able for it. I probably won't get out running much but I will if I can.

These weekend releases usually end up running on until after midnight when things go pear shaped.

I have a holiday booked for end of April and I cannot wait for it. I know my friend is having issues with her job but I've already told myself that

I'm going alone even if she pulls out. I really need this holiday.

I saw a few nice sessions in Runners World that I'll try and follow. I'll see if I can get one of them in this week....hopefully.

Monday: 4 miles @ 9.15 pace

Gym: knee raises, deadlifts, one legged deadlifts, rows, heel raises, stretching, assisted pull-ups, dips

Working all week so didn't get out. Decided to go out Friday night with my cousin to celebrate her new house.

Shes a social smoker and wanted to talk all night so we ended up sitting outside Bruxelles.

It was tough for me as not only am I an ex smoker who would still love to social smoke, I also had

a dress on so my legs were freezing and although I had a coat on, the neckline was loose fitted.

Next day i woke up with a temperature and exhausted.

I didn't think much of it as I improved, walked into town and home again no bother.

Then Sunday did 5 miles including 6 x 5 minutes @ 11 to 12 km/hr and felt fine.

Monday to today - I have been sick. Between wearing the wrong clothes and working like a lunatic, I have managed

to come down with a sore throat, temperature, aches and pains, fatigue and a funny sensation in my ear that feels like cabin pressure.

I cant really say I mingled with crowds as I was sitting outside and in a taxi with a shield.

I'm still working from home so I worked all week, I also managed to sleep in between meetings.

Two days there I slept for 3 hours between each meeting. I'm owed the time back anyway so I feel like I'm just using hours that I worked up.

All weekend I have been sleeping as well, so the sore throat is almost gone along with the aches and pains.

I just have the fatigue left now which will hopefully go away this week.

The good news is that my friend payed off her part of the holiday so hopefully we are both well when that comes around next month.

Not much of a running update but hopefully back in the saddle this coming week and fingers crossed I havn't lost too much fitness.

I was going to do a race in April but think I'll give it a miss, I'm not where I want to be yet.

So went out for a 3 mile run last Monday 28th of March thinking I was getting better since the sore throat was gone.

But I ended up having to stop and walk a few times as was still lethargic.

Next day I was back to square one, felt awful and ended up just sleeping and working all week.

Went out on Saturday 2nd April for a 3 mile run, still felt weak but didn't need to walk.

I have found a good little plan in runners World to follow; its a 10km plan and is 8 weeks long.

I'll see how that goes and if I am making progress I will re-use it again until the plan starts for DCM.

Monday 4th April went to gym and did 5 miles including 5 x 5 mins @ 11 to 11.4 km/hr for first three reps

and then 11 to 12km/hr for last two reps. Cooldown

Then the usual single leg deadlifts, assisted pullups and dips.

Had a great sleep Sunday night and felt good in the gym. I did lose a little fitness, couldn't manage the 6th rep.

Tuesday: Rest

Wednesday@ 4 miles easy - Didn't get out until half nine for this run, it was quite windy, raining and cold but I was well wrapped up.

A good character building run :)

Thursday: 10km with 3 x 5 minutes and two mins recovery.

First 5mins@ 11.1 to 11.5km/hr. Second 5 mins @ 11 to 12km/hr. Third 5 mins @ 11 to 12.5 km/hr

I did this in the gym. Next time I will do this outside, it was extremely boring and seemed to take forever to finish.

Friday: 4 miles easy@10.20 pace - Lovely, calm night running on a hilly route home.

Sunday: 7 miles @ 10/min/mile

I wasn't sure whether to go out this evening. I was driving down to Malahide earlier and saw a sign for

a Covid Booster shot, I thought I'd chance my arm walking in and they accepted me and gave me the Booster.

This is great as I'm going to USA and South America in less than three weeks.

I ran this locally and totally misjudged the run. i was running in loops and thought I had one more done than I did.

So only 7 miles, probably better off anyway in case I'm feeling the effects of the Booster tomorrow morning.

AuldManKing

those 5 min reps you do - what pace are they done at (in terms of 5k pace or 10k pace or slower?) and what is the recovery in between.

https://www.boards.ie/discussion/comment/118920558#Comment_118920558

They are 5k pace with 2 mins jog recovery

I feel fairly comfortable on them probably because I do most speed work on a treadmill and do the longer stuff or recovery outdoors.

Any advice on that?

AuldManKing

5 min reps at 5k pace with 2min recovery is good going.

Its a good workout - have you replicated it outdoors with Pace as your guide (as opposed to treadie speed)

My only advice would be to add a small incline on the treadmill (1%) - but it looks good.

https://www.boards.ie/discussion/comment/118925016#Comment_118925016

No, I should be doing it outdoors.

I will try and get out for at least one speed workout a week and build it up.

Cheers

Monday: Rest

Tuesday: Was feeling like I had the flu coming on with the side effects of the Booster from Sunday.

Tuesday wasn't great but went to the gym for a hill workout which was 7km with 6 x 2 mins hills and two mins recovery in between.

Didn't really know what to set the treadmill at so did the first at 3.5 % 11.5 km/hr

This nearly killed me, I couldn't breathe towards the end of the rep so did the rest at 3.5 % and 11km/hr

Wednesday: 4.6 miles on a hilly route - Calves were tired after yesterdays incline so took it very easy

Thursday: 4.6 miles @ 10.13 pace on same hilly route - Felt better this evening and the weather was great for running.

Saturday: I was all set during the week to do a Parkrun, did my homework, got my barcode and then slept in.

In hindsight I needed it and I wont beat myself up. So Saturday night, went off on my exciting bank holiday 6 mile run...

1 mile warm up then 3 x 5 mins 5km pace or faster (this was more to do with most of the reps being downhill or flat) with two minute jog then as I was jogging up the hill home I decided to throw in a final 5 min rep @ 5km pace and cool down.

I'm having a stab at the speed as I didn't time them but can gauge them off Map My Run website as I know where I started and finished:

First 5 mins: 7.15 pace - Partial uphill and partial downhill

Second 5 mins 8.04 pace - Flat and downhill

Third 5 mins 7.04 pace - Downhill and flat

Fourth 5 mins: 8.06 pace - Uphill and flat

Sunday: 4.6 miles on my hilly route @ 10.10 pace.

Never got around to the long run this week. Will hopefully get one in next weekend.

Tuesday: 5km slow to Tempo pace 9 to 11km/hr

Thursday: 6 miles very easy

Saturday: 3 miles easy 9.36 pace

Monday: 7.5 miles @ 10 minute pace

Didnt have a good week, legs felt tired all week so think I may have done

too much last week with recovering from whatever I had the weeks before.

Not sure how much running I will get in this week as will be travelling.

So back to the grind now.

While I was away I didn't really get much running in; I walked between 6 and 8 miles each day.

I'd say I did about 6 runs altogether of 3 miles a run and used the weights on the same days.

I also did some swimming in the pool but very leisurely.

I got to the Katie Taylor fight and I will never forget it, best live entertainment of my whole life.

I don't even think I would bother with Croke Park after that. I think that was the pinnacle of her career.

I'm not saying I think she will lose but the Porto Ricans won't fly over to Ireland so it will just be an Irish audience; not the same atmosphere.

I got in a 4 mile run @ 9.30 per mile and a 3 mile run @ 9 mins per mile since I came home.

I am also sick once again between jetlag and catching a head cold most likely off the plane.

I was supposed to be back earlier but there was a smell in the plane so they turned back and we ended up

staying another night in the states.

The day I had booked off work for recovery was spent flying home.

I don't really feel jetlagged now, just normal fatigue from the cold and quite stuffy.

So I will see how it goes and start building up gradually again hopefully from this week onwards.

Monday: 4 miles on my hilly route 9.44 per mile

Tuesday: 3 miles 9.20 per mile

Thursday: 5 x 5 mins on the treadmill

11 to 11.5 km/hr for first 4 and 11 to 13km/hr for last 1

5 miles altogether @ 51.22 mins

Saturday: 7 miles - Parked the car in Phibsboro and jogged to the Phoenix park. Jogged the Military road, S bends, Furze road. Very humid out there

and had to drop into Cumiskey's on the way home to get some water. Really nice to be back running in the park though

and I plan to try and get up there more often and maybe get a few cycles in as well over the summer.

Sunday: 3miles 10 mins per mile

Tuesday: 5 miles easy plus weights and stretching.

I had a little bit of tightness under the foot, most likely the Soleus tugging from the calf.

I remember jogging up the s bend and feeling a tightness in the calf and it has now transcended to under the foot.

Nothing new for me, its a weakness that I carry for many years.

Thursday: 7 kms with 10 x 2 mins @ goal 5km pace

1 mile warm up and 10 x 2 mins @ 12km/hr on treadmill with 1 minute jog recovery in between each rep.

2 mins jog recovery @ 4th and 8th rep

This felt very doable except for the heat of the gym. I will try and get next speed run done outdoors.

I didnt get to the gym until late so I had the choice of jogging a km cooldown or getting in a few weights.

I decided to get some stretches and weights in, need to mind the leg so it made more sense.

Friday: 4.6 miles @ 10.00 mins per mile on my hilly route.

Sunday: 10 miles @ 10.08 per mile.

Parked the car in Glasnevin and jogged to the Phoenix park. Up by the back of the park around the s bends again and Furze road etc.

Gorgeous feel good weather, there really is nothing better for the health.

Stopped for water in a fairly hairy pub down by the old Cattle market and ran out ASAP as soon as I lashed it down.

Back home for a nice Epsom salt bath..

Monday: 3 miles @ 9.50

Wednesday: 4.7 miles @ 9.47 mins per mile

Friday: 4 miles including:

A mile warm up

3.00 mins @ 10km pace 11.5km/hr

1.00 min @ mile pace 13 km/hr

2.00 mins @ 5km pace 12km/hr

1.00 min @ mile pace 13km/hr

2..00 mins @ 5km pace 12km/he

1.00 min @ mile pace 13km/hr

5.00 mins @ 5 km pace 12km/hr

30 secs @ 15.5 km/hr

1 mile cooldown

Saturday: 3 miles @ 10.30 mins per mile

Sunday: 7.6 miles @10 mins per mile - I should've extended this run to 10 miles especially as I was feeling fresh enough but it was too tempting to drop into my mothers house enroute.

Still, I got in a hilly few miles towards the end taking in the Washerwoman hill and Ballymun road.

Tuesday: 5 miles @ 9.43

Wednesday: Weights and stretching

3 miles :9.50

Thursday: Found myself a really decent Physical Therapist and had a sports massage with lots of good pain.

Went to the gym later and did some upper body weights. Not much stretching as too tender after massage.

Friday: No running again as was quite tender from the massage.

Saturday: 4 miles @ 10.07 pace

Sunday: 11.07 miles - 10.10 miles@9.07 pace and then 10 strides for the final mile. 11.07 miles @ 9.29 - I did do some strolling between the strides.

I didnt time this, it was just natural feel so didnt intentionally run this so quickly. I have to say I felt good doing the strides for the final mile.

It actually brightened up a rather boring run with me doing three laps to make up this 11 mile route.

I'm happy enough with that run but wasnt as hilly as other routes I've taken for my long run.

Monday: 4.6 miles @ 10.30 pace

Tuesday: Weights and stretching

Wednesday: 4. miles @ 10 min pace

---------------

Monday: I had a lousy week last week and nothing went to plan

so on Monday I decided to make up for missing my Sunday long run

and thought I'd go out and do about 10 miles.

I was about 4 miles in and I was bored and didn't plan

the route well so decided to run to the gym and do a speed run on the treadmill.

So i ended up doing 8.2 miles including 5 miles @ 10.27 min pace

Then 10 x 2 mins @ 12km/hr with 1 min recovery in between

Then a km cooldown

Tuesday: 3 miles @ ? I didn't time this properly but it was easy on flat roads.

Thursday: 5k Docklands race, I just decided on Tuesday to enter this.

It was very warm and looked very congested at the start so I decided to start at the back.

The volunteers were very efficient in this race and managed everything really well.

Can't help but thinking that they should start this down by the 3 Arena instead as its just too narrow at the start.

Enjoyed it all the same.

Ended up going out Friday and Saturday so missed my short runs.

Sunday: 10 miles @ 10.30 pace. Took in my hilly route for this run, didn't enjoy any of it from start to finish.

I didn't feel like I had enough fuel in the tank, was dehydrated and the legs were tired.

Monday 3 miles @ 10.15 per mile

Tuesday: 4.7 miles @ 9.47 on the Washerwoman hill route.

Wednesday: Weights and stretching - Only got about 20 mins worth of work done but got some stretching in which is the main thing.

Was planning on running the Leixlip 5k but forgot I had a previous appointment so had to leave it.

Saturday: 10 miles @10.24 - Ran to Dunnes which is 5 miles and bought my groceries, was able to get my groceries taken home which allowed me to run the 5 miles home including about 8 strides towards the end of the run. Got caught in a really heavy shower. Calf felt a bit tight. The path was very slanted and I felt like I was running almost on the side of my foot at times. Got the massage gun out for that and stretched a good bit.

Sunday: 6 miles including my hilly route

Monday: Took the bike out for the first time in months and also did some walking.

Hopefully start doing some cycling as cross training from now on.

Tuesday: 3 miles @ 10.14 - Three loops of my estate.

Wednesday: 1 mile warmup, 3 miles @9.05, 1 mile cooldown

Weights and stretching -Sweating like a pig.

Thursday: Had to meet someone so got on the bike for a few miles.

3 miles recovery run @ 10.11 pace

Sunday: 10 miles, ended up doing the local estate then to Phibsboro, dropped into the Chemist for a glass of water and the back up Washerwoman hill to my mother's house. Should have done a run yesterday but preoccupied with painting the bathroom the past few days.

Week 1 of base training

No Plan at such but trying to build up a base and start working more runs into the week as currently only doing 3 runs and some weights plus stretching maybe twice a week. Might try and get out on the bike more with the fine weather coming in.

Tuesday: 1 mile warm up, 6 x 800m @ 8.20 pace, 1 km cooldown.

Friday: 1 mile warm up, 1 mile @ 9.10 pace, 1 mile slow, 2 miles @ 9.10 pace

Stretching, 3 x 12 - Single leg deadlifts, 3 x 10 Assisted pullups. Assisted dips, 3 x 12 Rows etc.

Monday: 7.8 miles @ 10.14 pace

Murph_D

Welcome back.

What's the base building philosophy - any particular approach? Some run to start off with. How did it feel?

https://www.boards.ie/discussion/comment/120547995#Comment_120547995

Thanks Murph.

I was feeling good on the 800's, felt like I had another few in me so I was happy with them.

I had a stressful few days in work so felt lousy on the Friday run and then really good on the longish run on Monday. I could've done another few miles.

I have no solid plans yet but if I can get into a groove, add another day or two - I might do a 10km mid summer and see how I get on then from there.

I see your running has been going very well with the PB there a few weeks ago, well done on that. You're doing very well.

Tuesday: 25 mins recovery

Wednesday: 1 mile warm up and 4 x 1200m @ 8.20 pace with 200m recovery. 1km cooldown

Friday: 1 mile warmup, 3 miles @ 9.10 pace Then later 4 mile walk

Saturday: 11 mile cycle

Sunday: 8.2 miles @ 9 minute pace or else 7.5 miles @ 9.36 pace.

I lost count of my laps. So im not sure which I did but it was okay either way. I was tired after the cycle yesterday. Hadnt been out on a bike all year and it was hilly coming back from town.

Week 3 Base training

Tuesday: 1 mile warm up, 1600m, 800m, 400m @ 8.20 pace, 1 mile cooldown

Weight training and stretching

Thursday: 1 mile warm up, 1000m x 5 @ 8.20 pace 90 secs recovery, 1 mile cooldown

Weight training and stretching

Saturday: 3 miles easy 10 min pace

Sunday: 8 miles @ 9.26 pace

Tuesday 23rd: Warm up and then 3 x 1 mile @ 8.20 with 90 sec recovery and then cool down - This was a tough workout especially the last mile

Stretching, weights

Thursday: Didnt want to do anything laborious today so only did a short warm up and then 5km @ 9.05 pace and a short cool down.

I was happy with this run considering how lazy I felt beforehand and it felt very comfortable other than the profuse sweating.

I never got the weights and stretching in, too late for it.

I bought some new Glycerins, looking for some added support.

I ordered them on Monday and I see Brooks have brought out the new Adrenaline so will probably end up buying them as well.

During the week: 2 x 5 mile walk and 40km cycling

Sunday: 9 miles @ 9.45 and some stretching

Tuesday 30th:

warm up and then 5 x 400 @ 8 min mile and 5 x 400 @ 7.45 mins per mile off 1 min recovery. Cool down

Wednesday:

3.4 miles @ 10 mins pace

Friday:

4.8 miles @8.45 pace. This was supposed to be a tempo run but i had no watch on me. Must dig it out.

So I just ran and made an effort to speed up.

Sunday: 8 miles @ 10 min pace

16 km cycling and 11 km walking during the week.