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running is the name of the game

2456711

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  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    10 mile

    After last nights recovery, myself and nig headed out for 10 miles
    steady 8 to 8:30 pace, few tough hills along the way.
    10.1 miles in 1:23:31 (pace 8:18) HR 162/185.

    wtd 13.2
    mtd 134.0

    Good start to the year, 134 miles for January and PB.


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club session Wed

    Club training last night, good stretch out then 3 mile loop at 7:20 pace.

    3 miles in 22:05(7:20 pace) HR 160/169

    wtd 16.2 miles
    mtd 3 miles
    ytd 137.0


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    5.5 MILES

    5.5 miles 49:57(pace 9:04). nice and steady.

    wtd 21.7
    mtd 8.5
    ytd 142.5


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    13 mile LSR

    13 miles 1:54:26 (pace 8:48), probability a bit fastr then I wanted but
    happy with my splits.

    wtd 34.7
    mtd 21.5
    ytd 155.5


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    4 mile recovery

    4 miles 36:30 (pace 9:06), nice and easy, lovely morning for a run

    wtd 4.0
    mtd 25.5
    ytd 159.5


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  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club session

    Club session 1+2 laps 60 sec laps, good workout. 5.1 miles.
    perfect night for training even a touch of spring in the air.

    Home and OH wanted to go for a recovery run (sign up
    for ballycotton 10). 2.58 miles 29:12(pace 11:19)

    wtd 11.68
    mtd 33.18
    ytd 167.18


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club session

    Club session 20 min warm up + stretches, 3 miles 22:59(7:27 pace)
    HR 157/172

    wtd 14.68
    mtd 36.18
    ytd 170.18


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    Away for weekend so just a quick update

    Sat 11 Feb 8 miles 1:06:07(8:18) HR 156/179

    Mon 13 Feb 8 miles 1:09:16 (8:39) HR 153/179,

    wtd 8 miles
    mtd 52.18
    ytd 186.18 miles


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    Monday club session 5.5 miles

    Club session 3-4-5-4-3 laps, tough going after this morning
    run but enjoyed it, there has to be some pain:rolleyes:


    wtd 13.5
    mtd 57.68
    ytd 191.68


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    5 mile recovery

    5 mile recovery 44:13(pace 8:51) HR 154/187, tough run
    legs really feeling yesterdays runs but lovely day to be out.

    wtd 18.5
    mtd 62.68
    ytd 196.68


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  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    8.22 mile

    Miss club run last night as OH was out running too, so
    8 mile run to day. Mile 1 warmup 6 mile @8:05, 1.22 mile
    warm down, tough run with a constant climb from 4 to
    mile 6, knees given out a bit. 8.22 mile 1:08:53(8.23 pace)
    HR 154/183

    wtd 26.72
    mtd 65.9
    ytd 204.9


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    4 MILES

    4 miles with OH, 43:05(pace 10:46) HR 146/181:confused:, nice and steady after yesterdays run
    and finishing night shift this morning.

    wtd 30.72
    mtd 69.9
    ytd 208.9


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    13.1 miles

    13.1 miles 1:44:18(pace 7:56:eek:) yesterday with nig, tough going.

    wtd 43.82
    mtd 83.0
    ytd 222.0


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    carrigaline 5 mile

    Was undecided about this race all week, but with the morning
    so nice decided to give it a go. Stiff and sore after yesterday run
    and even after warm legs felt dead.

    Mile1 good start with down hill stretch, keeping and eye on the watch
    6:45 and feeling good
    Mile 2 flat and steady 6:59, PB on:rolleyes:
    Mile 3 tough hill for 0.5 mile and lost some time 7:19.
    Mile 4 slight downhill at the start then another tough hill, got
    some confidence by passing out some runners ahead of me 7:02.
    Mile 5 slight down hill and a big sprint at the end 6:30.

    That gave me a time of 34:42 for a new PB beating the old one by
    2:25 :D:D:D.

    wtd 51.16
    mtd 90.34
    ytd 229.34


  • Registered Users, Registered Users 2 Posts: 570 ✭✭✭slowsteady


    irfrm wrote: »
    That gave me a time of 34:42 for a new PB beating the old one by
    2:25 :D:D:D.

    Half marathon yesterday, big finish today and beat my new PB by 5 secs:p.

    That's how it should be done!! Congrats.


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club session

    Club session tonight and just didn't have any energy for it. 4*1Km
    at 6:30 pace. Struggled with the first 3 but kept up with a few who
    had run yesterday.Legs where gone so in steady of doing some damage,
    finished the session with a very easy jog and stretch.
    Rest day tomorrow:D

    wtd 4.8
    mtd 95.14
    ytd 234.14


  • Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    Smart move finishing a little early.
    Well done on the great PB!
    My sub 35min target has just been moved to 34:41...you b@st@rd!


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club session 3 miles

    club session tonight, good stretch and warm up first then 3 mile
    run. Went out with about eight, all stay together for first mile
    then the pace was upped so went with it, four of us came back together.
    3 miles in 21:01(pace 7:00). That the last hard run before the
    Ballycotton 10 on Sunday week:rolleyes:

    wtd 7.8
    mtd 98.14
    ytd 237.14


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    ballycotton pre run

    Out this morning with club for the pre ballycotton run, got there at 8:40
    and two more just ready for the off. Ballycotton was looking at its best this morning hopefully the weather will be close to what we had today. The plan was to take it steady and just go over the course. Started out first mile
    at 7:45 pace and we held this all the way around. Feeling good so decided
    to do loop 3 to 7 again as need to keep mileage up.
    Hope I feel this good next week.

    14.1 miles 1:51:11 pace 7:54.

    Coffee morning in ballycotton after organised by a connection of club
    so a good chance to go over how other are doing.
    Countdown is on and really looking forward to the day.

    wtd 21.9
    mtd 112.23
    ytd 251.23


  • Registered Users, Registered Users 2 Posts: 570 ✭✭✭slowsteady


    What target have you in mind for Ballycotton, sub 75?


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  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    Would love to have a go at 70 min mark but without pacers
    and weather looking poor a more realistic mark is 72:xx


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club session

    3.8 miles 1/2*200. finished early as my calf got sore. Can still
    feel a slight strain:(. Hope its OK or will have to get it checked out
    late in the week.

    wtd 3.8miles
    mtd 116.03 miles
    ytd 255.03 miles


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    5 mile recovery

    5 mile this morning, up early as I had to drop my daughter
    to the train station for 7 so got the runners on and took advantage
    of the lovely morning. Was going to do 8 miles but as calf muscle still
    a bit tight decided 5 would be enough.
    5 miles 44:44 (pace 8:52).
    Have had to stop wearing heart rate strap as I get a slight reaction to it.

    wtd 8.8 miles
    mtd 121.03miles
    ytd 260.03 miles


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club session Wednesday

    Last club session before Ballycotton 10 on Sunday, great buz about
    as there is over 140 members running. All talk about weather, pace
    and where the pints are happening after:)
    Went out with the fast group after the usual stretching, thought
    they be taking it ease tonight but pace was well up on what I'm
    use to but tipped along OK.
    4 miles in 26:31 (pace 6:36)

    wtd 12.8 miles
    mtd 125.03 miles
    ytd 264.03miles


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    4 miles easy

    4 miles 36:37 (pace 9:09). nice and gentle just to loosen out the
    legs

    wtd 16.8 miles
    mtd 4.0 miles
    ytd 268.o3 miles


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    Ballycotton 10

    First off must congratulate all at Ballycotton on another great day out.
    Set off at 11:30 after the bowl of porridge and got to the car park after 12.
    OH first 10 and I think she was feeling nervous but we enjoyed the whole atmosphere around the village. Did some warm up down at the pier,but it was freezing with as strong north wind which would be against us for the first five miles.
    Meet some club members at 70 min sign, plan was run the first 3 mile at 7 min pace and try to get a rhythm going. First mile was tough trying to get through the crowds and the legs feeling dead, second and third mile pass by
    with pace at 6:50 but worried that legs still dead.Got to half way bang on 35 mins and began to feel better once we turned for home with wind at our backs. Another runner pass me out, I decided to pace myself off him, went through 7 and 8 in 6:49 pace and felt I had a chance of going close to 70 mins.Turned the corner at 8.5 miles and the legs started to give out, started to pay for the pace I had set, village seems to go on for ever again this year and even when I reach the 1 km mark I knew they be no sprint finish today.Crowds were great roaring on all the runners, saw the clock at 200 meter mark and try to quicken the pace, and I cross the line 1:09:46:D
    Really happy a new Pb by over 3 mins and beat last year Ballycotton time by 10 minutes.
    Warm down and waited for OH who came in at 1:53, also thrilled with time and race, pints after never went down so well.

    11.59 miles between wu/race/cd

    wtd 28.49miles
    mtd 15.49miles
    ytd 279.62miles


  • Registered Users, Registered Users 2 Posts: 1,070 ✭✭✭neilc


    Outstanding result, well done.


  • Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    club training
    Club training tonight very quite with only about half the normal crowd there, must have all celebrated too hard last night.
    Took it easy tonight with a 20 min easy run and 10 min fartlek. 4.82 miles
    40.18min9 pace 8:22)
    Going to start 12 week 55 mile p&d training for cork marathon this week.

    wtd4.82 miles
    mtd 20.41 miles
    ytd 284.44 miles


  • Registered Users, Registered Users 2 Posts: 570 ✭✭✭slowsteady


    irfrm wrote: »
    Ballycotton 10
    I cross the line 1:09:46:D
    Really happy a new Pb by over 3 mins and beat last year Ballycotton time by 10 minutes.

    Well done, you got your sub-70 after all:p


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  • Registered Users, Registered Users 2 Posts: 570 ✭✭✭slowsteady


    +1


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