Now I'm Running...

Sosa · 28-11-2008 02:49PM

Good stuff Ike,
Its perfect weather for running,we should all enjoy it while it lasts,
I'm planning on doing a coupe of the 10m series in the new year also,nice to have something to look forward to.
I'll def do the dungarvan 10 on Feb 1st ...hope to do mallow Jan 11th.
Good luck

ike · 28-11-2008 03:16PM

Sure is Sosa, i was just commenting to the guys I was running with that i got more fine days in November for running than I did all summer!

Hopefully I'll be in Dungarvan too....Best of luck with your training...watch out for that SUNGOD fella...total chancer!

SUNGOD · 28-11-2008 08:10PM

ike wrote: »

Sure is Sosa, i was just commenting to the guys I was running with that i got more fine days in November for running than I did all summer!

Hopefully I'll be in Dungarvan too....Best of luck with your training...watch out for that SUNGOD fella...total chancer!

no need to warn sosa .. he knows im a sweet talker ike ...

i plan on doing the entire munster series as well .i think showry is also. so hopefully see you at some of them martin. i reckon they are all accesible but ballycotton is the one we have to apply early too so fingers crossed

ike · 30-11-2008 01:38PM

7 x .5 mile this morning was not in the humour for it today for some reason, the emphasis was on work rather than workout..got into it as soon as I got warmed up tho, still took me til after the second Interval to be fully warmed up. Wore the correct socks this time!

Timings as follows:

1 mile warmup 8:50 pace

Int 1: 3:20
Int 2: 3:12
Int 3: 3:11
Int 4: 3:08
Int 5: 3:09
Int 6: 3:05
Int 7: 3:06

1 Mile cooldown 9:30/pace

Averaged 3:10 for the lot which is consistant with the previous 3 weeks and I've added on an extra interval at each session.

ike · 01-12-2008 02:14PM

6 mile easy pace 51:48 (8:38/mile) legs felt a bit heavier than usual, no doubt due to yesterdays intervals

ike · 02-12-2008 07:22PM

28 lengths of the pool at lunchtime - enjoying mixing it up a bit so ts not all running

ike · 03-12-2008 04:06PM

5 miles at lunchtime 8:00/mile pace - was very cold out and after about a mile a fog came down and it got even worse. Had planned on 7 miles but there a guy in who was always does all his running on the threadmill and wanted someone to head out with him...looks like another recruit!

Some of the sheltered roads were like an ice rink...had to spend 10 mins in the sauna to get me nuts back in order!

ike · 05-12-2008 02:40PM

Seeing as I can't make the Aware 10K tomorrow - said I'd give 10K a lash myself today - clocked 43:10 averaging 6:57 per mile, I went slow for the first .2 mile to get into it - didn't really do an all sprint at end the but tried to maintain the pace.

A bit closer to the 42:00 target, at least now I have a good indication of whats required

In less than 3 hours I'm hopping on a bus for the annual christmas party mystery tour and fully intend to make up for the last few months of healthy living.

ike · 07-12-2008 11:56AM

Had planned on getting up to 8 x.5 mile but could only manage 6 reps. Still completely fubar after Friday night. Legs felt like jelly shortly after starting the first, still mananged to keep the average as per the last few weeks.

1 mile warmup 9:18/mile

Int 1: 00:03:17
Int 2: 00:03:09
Int 3: 00:03:10
Int 4: 00:03:09
Int 5: 00:03:10
Int 6: 00:03:04

Cooldown consisted of leaning over the bonnet of the car

Probably could have squeezed the other 2 intervals but I had already felt the 6th was a step too far. Averaged 3:09 per half so not all bad.

Sosa · 07-12-2008 01:49PM

at least you did a bit this morning Ike ...i have barely functioned since my night out friday.I will get back into it tomorrow.

ike · 08-12-2008 04:28PM

Still barely functioning! - Went for a swim today, 25 lengths - feeling very tired today. Will see what tomorrow brings

ike · 09-12-2008 02:13PM

5 miles in just over 39 mins - averaging about 7:48/mile.

Was feeling a bit of a twinge in my left glute since Sundays intervals - but seems OK after today.

ike · 10-12-2008 02:24PM

7.2 miles - 55:44 average 7.44 - good run incorporated an couple of nice hills. one those days where you feel crap before you out and feel absolutely brilliant afterwards

ike · 14-12-2008 01:16PM

Friday 12th - 10k on the threadmill average 5m/km

This morning entered a 5 mile charity run broke 35min for 5 miles for the first time finished with 34:51 - very strong (and cold) headwind for the first 2 mile struggled to keep the 7 m/mile pace on those - but still extremely happy with that.

Based on how I ran I'm not too far off my target of sub 34 for 5miles

showry · 14-12-2008 01:36PM

good stuff Ike,

ike · 15-12-2008 09:32AM

Signed up for the Dungarvan 10 and Berlin - a long and a short term goal to aim for now.

ike · 15-12-2008 02:11PM

5 miles @ 8:00min/mile. Felt a bit tired this morning after yesterdays effort, a bit better after that...

ike · 16-12-2008 04:13PM

26 lengths of the pool - started with 6 lengths followed by 5 sets of 4 don't need as much rest in between sets. 10 miles planned for tomorrow with 2 other lads.

SUNGOD · 16-12-2008 07:57PM

ike wrote: »

Signed up for the Dungarvan 10 and Berlin - a long and a short term goal to aim for now.

i sent off my ballycotton and dungarvan forms last week and i entered berlin yesterday..great to have something to aim towards

ya cant shake me off that easy

ike · 16-12-2008 08:05PM

I'll see ya on the home turf in Dungarvan so....and as for the Blaa's in Berlin...say no more!

...I'm headin over with 2 Kilkenny men and one is pushing for a sub 3 as well, might be the best chance to get on over on Kilkenny for a while

ike · 17-12-2008 02:40PM

10 miles 79 min - goos first 8 miles struggled with a strong (and cold) headwind for the 2. This is only the 2nd 10 miler i've done since DCM.

ike · 19-12-2008 04:29PM

5 miles in 39:30 - very windy out (I hate running into a headwind). Hoping to get out for some more half mile intervals on Sunday morning and then probably only do 1 run next week have'nt really taken a break since February. So planning nothing for next week if I run I run.

Weight is now down to 175lbs...lightest I've been in a loooonng time.

ike · 21-12-2008 09:11PM

Only getting to update this now headed out for 8 x .5 miles this morning, battery on the garmin died luckly I always keep a cheapo digital watch with a stopwatch in my kit bag. End result still averaged 3:10 per half mile over the 8. The first four seemed harder that the last four.

Not planning anything for the rest of this week, if I feel like running and I can then I will

ike · 26-01-2009 04:38PM

Ok so I've been getting a few pokes from a certain few people around these parts as to where I've got to (you know who you are...;)). Well I've still been running just took a week off over Christmas, which btw didn't seem to benefit me either good or bad. For the last few weeks i've been keeping a good base of miles per week.

Been consistantly swimming 2-3 good session per week at at least 3 weight sessions per week. All of which have benefitted me emormously.

Anyway back to the running here a quick overview of the last 4 weeks or so

Date Time Dist Pace
30-Dec 00:38:10 5 0:07:38
31-Dec 00:43:33 5.4 0:08:04
02-Jan 00:52:42 6.1 0:08:38

05-Jan 00:39:00 5 0:07:48
07-Jan 00:46:56 6.2 0:07:34
09-Jan 00:47:30 6 0:07:55

12-Jan 00:46:16 6.22 0:07:26
14-Jan 00:39:00 5 0:07:48
16-Jan 00:39:00 5 0:07:48
18-Jan 02:12:13 15.57 0:08:30

20-Jan 00:46:38 6.3 0:07:24
22-Jan 00:43:01 6.2 0:06:56 (PB)
25-Jan 00:20:13 3 0:06:44 (intervals 3x1 sh1t conditions more like XC)

26-Jan 00:39:30 5 0:07:54

Not really putting myself under any preassure with a heavy training load these days more of less running every second day. Berlin is the big one this year so plenty of time before the heavy load starts.

Did one long run back last sunday week of about 15.5 in preparation for Dugarvan absolutely horrible conditions with rain, hail and sleet and ice cold wind, but was pleasantly surprised as to how good I felt the next day. The strength gained from swimming and weight seems to have helped my recovery a lot.

Started on 1 mile intervals yesterday but the route was waterlogged and the weather atrucious but its a start, really got the benfit from the half mile intervals I was doing pre xmas.

A few easy enought 5-6 milers planned for this week and then its the Dungarvan 10 mile on Sunday. On the first post I targetted 75 min for 10 but I should run close to 72, if everything is right on the day I would'nt be surprised to go under 70.

Good to see everybody training away been dropping in and out every so often

Woddle · 26-01-2009 05:40PM

Welcome back to the land of the living. You seem to be ticking over nicely with your training times. Look forward to seeing you in Dungarvan.

SUNGOD · 26-01-2009 07:04PM

hi ike good to hear from ya

ike · 28-01-2009 02:49PM

Great day for a run a touch of spring in the air - trying to cut back on my dependancy on the garmin and have been running most of my runs based on feeling...

Covered 7.5 miles in 58:30, easy run 5 or so planned for tomorrow and no more till race day on Sunday.

ike · 29-01-2009 02:31PM

5miles 40min opted for the threadmill - thats its till race day on Sunday.

ike · 01-02-2009 09:21PM

On the first post I put a target of sub 75 for 10 miles I need to revise that down a bit now, clocked myself today at 71:15 for the race, think i predicted 71 or 72 so not far off.

Conditions were bitterly cold at the start but one I got running I did'nt find it too bad apart from the last three miles where the wind was either full on of side on. But still it was nice to run on a flat course for once. I ran fairly consistant varying between 7:00/mile and 7:14/mile just could'nt seem to get below 7 just could'nt pick it up over the last 3.

Anyway is early in the year and a sub 70 for 10 is now the obvious target. Can also revise my half marathon from 1:40:00 to 1:35:00

It was a great event with huge turn out but still had the feel of a local race and everything was spot on.

ike · 03-02-2009 03:00PM

5 miles on the threadmill in 41min just to ease me back into it after Sunday. Was nice enough for an outside run but didn't have a warm top with me!

Weight session at home tonight.

Now I'm Running...

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