running is the name of the game

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

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

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

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

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

4 MILES

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

wtd 30.72
mtd 69.9
ytd 208.9

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.

wtd 51.16
mtd 90.34
ytd 229.34

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

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

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

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

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

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