Half Sub 1hr 35, 10k sub 38, 5k sub 18

another world · 28-11-2009 11:41PM

Fri: 4K easy (at 5am!), 3hrs climbing

Sat: 5K easy, core strenght

Busy few days moving house and everything so I´ve just been getting a few short runs in. Hopefully, I can get a LSR in tomorrow or Monday...

another world · 03-12-2009 10:21PM

Sun: Rest (unplanned)

Mon: Climbing, core strenght, never made it out for a run only option was 5 in the morning and I slept in (till 5:30 :rolleyes:)

Tue: 5K easy, core strenght

Wed: Climbing, core strenght, weights

Thurs: 8.5K including 8 hill repeats, splits below

1. 24:78 (56:97)
2. 28:41 (53:44)
3. 28:45 (55:24)
4. 28:65 (53:13)
5. 28:45 (54:81)
6. 27:41 (51:83)
7. 27:36 (51:94)
8. 27:73

As always I started of fast then got into a a good rythm and then speeded up a bit towards the end (exactly like my races!). I did the same hill as a few weeks ago but forgot which lampost I was starting at and start one too early (about 30 metres). Good session.

Very frustrating not being able to do the training I want do i.e. much more mileage...

another world · 06-12-2009 12:32AM

Fri: Climbing, weights 4hrs

Sat: 15K 1hr21mins23secs

I wasn´t really up for this run today. Hard session yesterday and I was feeling a bit weak. In the end I managed 5k easy, 5k at a decent enough pace, 3k at 4min/km, and 2k easy. I couldn´t maintain the 4 min/km pace much longer. It was also very hot out and I hadn´t hidrated very well. My resistance is down at the moment, I need to get more miles in!!!

A Garmin store opened here last week and I´m deciding between the 310XT and the 405CX, surprisingly difficult

The 310XT is currently looking best with the 20hr battery life but god it´s big!

another world · 09-12-2009 05:28PM

Sun: 14K (1hr10mins)

Mon: Climbing all day

Tue: Climbing all day

Wed: Rest

Got a nice few miles in at the weekend and sundays run felt a lot more comfortable than Saturdays. It´s climbing for the 2 weeks or so but I´ll probably get a bit of running in this weekend.

Year end race is looking like it could be a hard training run

kennyb3 · 09-12-2009 09:16PM

just catching up on your log, savage performance running 38:11 for the 10k

another world · 10-12-2009 10:06PM

kennyb3 wrote: »

just catching up on your log, savage performance running 38:11 for the 10k

Cheers Kennyb3. I kind of surprised myself in that race! Your training looks like it´s going good, nice run in the 5k.

kennyb3 · 10-12-2009 10:12PM

another world wrote: »

Cheers Kennyb3. I kind of surprised myself in that race! Your training looks like it´s going good, nice run in the 5k.

would you put it down to anything in particular?i know you were bit disappointed in race before? do you have splits for both? mainly interested in the first 2k splits for both?

another world · 10-12-2009 10:32PM

kennyb3 wrote: »

would you put it down to anything in particular?i know you were bit disappointed in race before? do you have splits for both? mainly interested in the first 2k splits for both?

I´d put the difference in the two races down to a few things:

In the first race I probably lost about 3 minutes at the start of the race due to
congestion (8000 people or so).

Between that race and the second one I brought in some hill runs and I felt automatically faster on the flat.

Another thing might be that I always train in the morning and the first race was in the evening while the second one was in the morning.

The splits don´t make any sense due to the congestion differences. But if it´s any use I did the first 2k in the second race in about 7mins 30secs or so (wanted to get something in the bag for later on)

another world · 28-12-2009 05:02PM

It took me a while to find this log, it´s been so long since I´ve been on the internet!

Well since my last update a few weeks ago I really haven´t run that much. I went on the climbing trip, ended up climbing 5 out of the 6 days and having so many aches and pains (fingers and arms mainly). The idea of running was out of the question. So on my arrival back to the real world (and civilisation) I was told that I´d been "accidently" put into a local small town race and I had 4 days to prepare (this being at christmas!). I had no choice because they mentioned on the advertisements for the race that they had a special guest from Ireland :eek:.

Anyway I just got two runs in beforehand a handy 10k and 7k in slow times. The race was about 3.5k around narrow streets in a local neighbourhood. I had a few things against me on the day: heat (bloody roasting), short distance (I´ve never trained for this distance), and there were only five people in the race (one I was later to find out is the colombian hopeful in the 800m and 1500m for the next olympics). I was out of my depth! It was 3 laps and on the first one I felt ok and I even kept up with the leader, then it went horribly wrong and I could barely breath with the heat and altitude. They all passed me by on the 2nd lap and the on the 3rd one I just tried to hold on and not embarress myself too much.

So I finished last but I learnt that I need to work a lot more on the short distances. The most embarressing thing about the whole affair was that they gave me the winners trophy just because they´d never had a european "athlete" before. I had to except it. Good day overall except for wanting to puke up after the race and a very bad case of sunburn.

I have another race on thursday. Either a 10k or 15k, I´ll decide on the day.

Hitchhiker's Guide to... · 02-01-2010 11:16AM

another world wrote: »

It took me a while to find this log, it´s been so long since I´ve been on the internet!

Well since my last update a few weeks ago I really haven´t run that much. I went on the climbing trip, ended up climbing 5 out of the 6 days and having so many aches and pains (fingers and arms mainly). The idea of running was out of the question. So on my arrival back to the real world (and civilisation) I was told that I´d been "accidently" put into a local small town race and I had 4 days to prepare (this being at christmas!). I had no choice because they mentioned on the advertisements for the race that they had a special guest from Ireland :eek:.

Anyway I just got two runs in beforehand a handy 10k and 7k in slow times. The race was about 3.5k around narrow streets in a local neighbourhood. I had a few things against me on the day: heat (bloody roasting), short distance (I´ve never trained for this distance), and there were only five people in the race (one I was later to find out is the colombian hopeful in the 800m and 1500m for the next olympics). I was out of my depth! It was 3 laps and on the first one I felt ok and I even kept up with the leader, then it went horribly wrong and I could barely breath with the heat and altitude. They all passed me by on the 2nd lap and the on the 3rd one I just tried to hold on and not embarress myself too much.

So I finished last but I learnt that I need to work a lot more on the short distances. The most embarressing thing about the whole affair was that they gave me the winners trophy just because they´d never had a european "athlete" before. I had to except it. Good day overall except for wanting to puke up after the race and a very bad case of sunburn.

I have another race on thursday. Either a 10k or 15k, I´ll decide on the day.

lol, that's brilliant!

another world · 03-01-2010 12:48AM

Mon: Rest

Tue: Climbing and weights

Wed: 7k easy

Thurs: 10K Chia (44mins 10secs)

Pretty poor time but I guess it was coming due to only training 4 times in 20 days or so. The main thing that killed me was the heat, I couldn`t handle it at all and I felt so dehidrated all the time. The route was 2.5km to be done 4 times, I found that mentally quite tough. The idea was to finish in under 40mins, and my first lap was in 10mins so all was going well apart from the fact I tought I was going to explode with the heat. The second lap I took on a bit of water but I got around in around 12mins30secs and I was feeling terrible by the end. The third lap was around 11mins30secs, I started feeling a bit better towards the end of that lap after some guy with a hose sprayed me and I think it woke me up completely, although I nearly stopped it was so cold. On the last lap I managed to pass a fair few people and ran a pretty fast last kilometre but it was too late and in this distance you have to get the splits for every km pretty much spot on, I was all over the place. Bad performance overall, just wasn`t at the races at all. One to forget.

Fri: Tough hike, core strenght

Sat: Worst hangover of my life

another world · 05-01-2010 12:28AM

Sun: 14km Easy enough for the first 7 and then went along fast enough for the second half.

Mon: Climbing, core strenght, weights.

On holidays for the next two weeks but strangely enough this should be a good thing for my running and I´ll be trying to get out every day all going well.

another world · 07-01-2010 05:22PM

Tue: 7K steady

Wed: 3K Slowish but 1.5K uphill

Thurs: 6K with two hard uphill parts, pushed it hard enough

At sea level now and the running is feeling a lot better, breathing is a lot easier and I feel faster. Trying to get out early in the morning but it`s still about 25 degrees!

another world · 17-01-2010 08:48PM

Sat: 7.5k easy

Sun: 13.5k Steady

Nice runs the last two days. Training on holidays didn´t really work out. Very humid and that just drains all my energy.

My ankle has been a bit sore for the last month so I´m monitoring that as I go along and avoiding uneven surfaces and hills.

I was just thinking of goals for the next year and here´s what I´ve come up with:

5K < 18:00
10K < 37:30
Half M < 1hr 25mins

I´ll target them during the summer when I have a bit more time on my hands. For now itś maintenance and a bit on top.

another world · 18-01-2010 06:06PM

Mon: 7.5k easy

Interval session tomorrow.

another world · 20-01-2010 07:24PM

Tue: Interval Session

1k warmup

1k laps with 1min30secs between each:

1: 3:48
2: 3:41
3: 3:41
4: 3:43

2km warmdown

Good session, just getting back into things. Felt strong enough but at the end I was pretty shattered. Next time I´ll go for 6 or 7 laps at 4min/km.

Wed: 6k easy

another world · 23-01-2010 09:16PM

Thurs: 7.5k easy

Fri: Rest

Sat: 19K LSR 8:37 min/mile

The LSR went pretty good. Felt it in the last km a bit but in general nothing major.

Weekly Total: 60km/37.3miles

Didn`t even notice the mileage I was doing this week until today. I`ll be aiming to keep it around this level for about 8 weeks.

another world · 25-01-2010 05:11PM

Sun: 5k easy

Mon: Intervals - Track Session

First track session in a long long time. Decided on doing 6 * 800 with 2 min rest between each. Target time was for around the 3 min mark.

Warm up:800m

1. 2:50
2. 2:56
3. 2:59
4: 2:58
5. 2:59
6. 2:54

Warm down: 800m

Went out too fast in the first one and paid for it later (they should of been a lot easier, I think). Very hot as well so that effected me, but in general very happy with the sesion. I need to do a better warm up for these sessions. Next week I´ll aim for 8 * 800 all in the 3min range.

another world · 26-01-2010 07:40PM

Tue: 7k Recovery run

HIllyish route but was feeling good and sprinted the hills. I don`t often feel this good running so I`m trying to take advantage

another world · 28-01-2010 04:32PM

Wed: 7.5K steady

Thurs: Rest due to sore knee.

First time I´ve had this in a while now. No coincidence that the pain in my knee coincides with a pain in my hip. Got the hip massaged last night and I feel ok today. I´ll run tomorrow again and see how it feels.

another world · 10-02-2010 11:55PM

First run on home soil for a long time. It is bloody freezing here! 5.15k around the IFSC (found the route on mapmyrun.com, I can finally make use of this

). I really felt great although, forgot my watch so don´t know what time it was but it felt fastish and pretty easy. I guess this won´t last for long

Think my target race will be the 5k on paddy´s day. A bit busy with a lot of moving things but I´ll put together a 4 week 5k plan in the next few days and get going with it. I need a goal of some sorts!!

another world · 11-02-2010 09:23PM

Thurs: 5.4k in 30:33

Run with the other half. I´d forgotten how nice it is to run in the cold.

another world · 14-02-2010 03:24PM

Fri: 5.4k easy

Sat: 6k easy (strides towards the end)

Sun: 16k LSR (1hr20mins)

The LSR felt easy enough in general but my knees were getting a bit sore towards the end. I´ll have to focus on technique over the next few days. I feel I´m leaning forward a bit

Ran from IFSC out to Blackrock by the coastal road, very nice route, perfect morning for running.

another world · 15-02-2010 09:05PM

Mon: 5.4k easy

Focused on my technique on this one. My knee was hurting a bit yesterday and I think it was because of my technique. It´s mentally quite tiring thinking about your posture, what way you stepping, breathing etc. Worth it although.

another world · 18-02-2010 07:58PM

Tue: 10k easy, threw in a few 50m strides in the middle

Wed: Rest

Thurs: 6k (4 * 200m sprints in the middle)

Perfect night for running. Arrived at the park where I had planned to just turn around and go home and instead did four 200m repeats with 50m recovery between them. It felt great.

I have a plan done up for the St Paddys Day 5k. Hopefully, it´ll get me fast enough by then. Going for under 18mins30secs.

another world · 19-02-2010 01:36PM

Thurs: 10k

First 5 in 19:23. Felt good but tough. I reckon with proper training over the next few weeks I should be able to get down to my target time.

another world · 20-02-2010 01:29PM

Sat: 6k Recovery

Weekly Total: 53.4K/33.2miles

Legs pretty tired after yesterday. LSR tomorrow, I´ll hopefully do atleast 20k.

another world · 21-02-2010 12:34PM

Sun: 15.5k LSR 8:03min/mile

Cold one this morning with a bit of snow around the place. I´m still exploring different routes around where I am and today I decided to go north along the Clontarf Road. I had planned for atleast 20k today but I couldn´t do it. My breathing was fine, my legs were okay but my stomach was in bits and it was becoming a problem towards the end so I called it a day and walked the rest of it. All in all it was a nice run but I need to learn a bit more about these longer runs (and eating too much just before going out).

another world · 22-02-2010 09:50PM

Mon: 5.4k Recovery

Grand run tonight with the OH. Only notable moment was when some guy in a group goes: "ave ya got any smokes mate?" Seriously, who goes running with cigarettes!? These guys are really on a different planet... Anyway made me really feel back at home :P

Contemplating the 2 mile in Raheny on Wednesday. I´ll see how the day goes and hopefully I can make it out there.

another world · 25-02-2010 06:58PM

Tue: Rest

Wed: Rest

Thurs: 10k 8:26 min/mile

Life getting in the way of running again. Hate that :P Easy 10k today, felt grand apart from a stitch that was there all the way. Speed session tomorrow.

Half Sub 1hr 35, 10k sub 38, 5k sub 18

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