running is the name of the game

irfrm · 08-03-2012 06:19PM

7 miles steady

7 miles steady 59:57( pace 8:33), legs sore/numb, still feeling effects
of Sunday.

wtd 11.82 miles
mtd 27.41 miles
ytd 291.44 miles

irfrm · 10-03-2012 06:12PM

4 miles 32:15(pace 8:03) steady run legs ok.

15 miles 2:12:14(pace 8:49) lovely day for a run, everything ok

irfrm · 11-03-2012 10:49PM

5.5 miles steady

5.5 miles 44:27(pace 8:03), good week, 11 to go.

wtd 36.34 miles
mtd 51.93 miles
ytd 315.96 miles

irfrm · 12-03-2012 10:57PM

Club session 5 miles

club session tonight 500 metres intervals. Felt strong for this and laps came in around 1:50.

Wtd 5 miles
Mtd 56.93 miles
Ytd 320.96 miles

irfrm · 13-03-2012 10:27PM

8 mile 15 mile pace

8 miles at about 15 mile pace (7:50), started well and felt comfortable.
Meet a neighour and had to stop for the chat "your too old for running":D
Last 2 miles 6:56 and 7:04:p
8.04 miles 1:00:04 (pace7:30)

wtd 13.04 miles
mtd 64.97 miles
ytd 329.00 miles

irfrm · 16-03-2012 01:24AM

4 miles recovery

4 miles 35:40 (pace 8:55) nice and easy, took the dog as well, think
his in better shape than me:)

wtd 17.04 miles
mtd 68.97 miles
ytd 333.0 miles

irfrm · 18-03-2012 09:00PM

17 miles LSR

Dont think I ever been up so early on saint Patricks day,
alarm went off 6:30 and a rant from OH up I got thinking
I was a bit mad as well. Lovely morning and the roads very quite
so set off with the idea of sticking to 9 min miles, didnt really
follow the clock and at 8:45 and was happy with that.
Found miles 11 to 15 tough as I thaught this section of the road was shorter. A few showers all the way around and was glad of this as
had no water, thinking of getting some gels for next LSR.
Finished at 9:15 and was happy to have it out of the way
so I could enjoy rest of day. 17miles 2:25:41 (pace 8:35)

4 miles recovery

4 miles recovery on the beach this evening and was very enjoyable.
OH with me to keep pace slow and Banna beach looking stunning.
4 miles 38:38 (pace 9:38)

wtd 38.04 miles
mtd 89.97miles
ytd 354.0miles

irfrm · 20-03-2012 06:00PM

4 miles steady 20/mar/12

4.03miles 33:03(pace 8:15), felt ok even after a good session on Sunday night.

wtd 4.03 miles
mtd 94.0miles
ytd 337.03miles

irfrm · 22-03-2012 03:01PM

7.5 miles club training

club session last night, good stretch out and went out with 8 min
group, did the 3 mile loop and carried on myself to do an extra 5.
Finished at 7.5 miles 1:01:59 (pace 8:06).

wtd 11.53 miles
mtd 101.5 miles
ytd 344.53 miles

irfrm · 24-03-2012 08:53PM

20 miles LRS

Up at 6:30 and on the road for 6:50 beautiful morning for a run, first 10 miles went by
OK stop in shop for water and went on the way again. Felt good up to mile 16but legs began to feel it from there to the end. Glad to get to 20 mile.
20 miles 2:51:46 (pace 8:34)

Wtd 31.53 miles
Mtd 121.5 miles
Ytd 364.5 miles

irfrm · 26-03-2012 09:45AM

4 mile recovery

4 miles today as legs felt very tired after Saturdays LSR, went for along
walk yerterday and felt like an old man:)
4 miles 37:00 (pace 9:15) legs loosen out after first mile and pace
9:29. Hard to run this slow.

wtd 4 miles
mtd 125.5 miles
ytd 368.5 miles

irfrm · 26-03-2012 10:21PM

Club training

Has the summer arrived!!! Club session tonight 3*6:xx followed by 2*250.
First time doing this training, first 6:30 end with a mile ran in 6:00 didn't think i could
run this fast:D Other 2 came in at 6:05 &6:10.feeling good. 200*2 done at an easier
pace.
5 miles 39:26 (pace 7:47)

Wtd 9 miles
Mtd 130.5 miles
Ytd 374.5 miles

irfrm · 29-03-2012 12:24AM

6.2 miles fast

6.2 miles 46:26 (pace 7:29), this was a lot harder than it should have been, even with the lovely weather I'm finding it hard to motivate myself.
Should really have done this yesterday and gone farther but this is what I had time for today, also a few aches and pains in the legs which doesn't help.

wtd 15.2 miles
mtd 136.7 miles
ytd 380.7 miles

irfrm · 30-03-2012 12:02AM

4 miles easy

4 miles today and things felt a lot better, alot more relaxed than yesterday:). Left leg hamstring a bit sore again tonight.

4 miles 33;41 (pace 8:25)

wtd 19.2 miles
mtd 140.7miles
ytd 384.7 miles

irfrm · 30-03-2012 04:29PM

8 miles

Up early after finishing night shift and had time for a good run, down to
one of my routes when I realised I left the garmin at home. Hope this would
be a good thing as I have'nt run without it since I got it. Would have to go by
stopwatch and map it later.
Felt good through out run although can still feel hamstring now and again.
8.2 miles(pace 8:13)

WTD 27.4miles
MTD 148.9miles
YTD 392.9miles

irfrm · 01-04-2012 12:46PM

16 miles LSR

16 miles 13 @ MRP, yesterday morning was another good morning for running, set the alarm for 6:30 but didnt get going until 7:20:)
Tried to start with easy mile and then bring in up to marathon pace from 2 on, first mile
8:23 but next 4 were 7:4*, too fast but it was down hill. Stop at the shop for water at 8 and
was avg 7:5*, knew that it would be tough on the way back as it a constant climb, but kept
the miles under 8 mins. Last 2 miles taken very easy and legs very tired so will get some gels this week to try out for next long run.
16 miles 2:07:03 (pace 7:57)

WTD 42.4 miles
MTD 164.9 miles
YTD 408.9 miles

irfrm · 02-04-2012 10:33PM

5 miles club session

Club session tonight and regular trainer missing so it was a bit of a mix bag. Good warm up and it was decided to do 2,1,2,1 with jog recovery. Foung the first few ok with laps around 55 secs, but could still feel hamstring so back of a bit. Last night on the hockey pitch on to grass in two weeks time. 5 miles 40:34 (pace 8:06).

WTD 5 miles
MTD 5 miles
YTD 413.9 miles

irfrm · 03-04-2012 05:03PM

8 MILES STEADY

8 miles today miles 1&2 7:5* but then turned in strong head on wind plus up hill for next 3 miles, lost some time here and avg fell to 8:1*. Turned again for last 3 miles and things became alot easier, down hill and wind at my back, miles 6&7 back to 7:5*, mile 8 7:27.
Enjoyed this.
8 miles 1:04:09 (pace 8:01)

WTD 13 miles
MTD 13 miles
YTD 421.9 miles

irfrm · 04-04-2012 07:23PM

5.5 MILES

5 miles today and weather has come full circle, storm force winds and chilling temp, wore long sleveed top and hat and they were needed. Signed up for Ballybunion half marathon which is on Saturday so hope conditions improve again.
5.5 MILES 45:57 (pace 8:21)
WTD 18.5 miles
MTD 18.5 miles
YTD 427.4 miles

irfrm · 05-04-2012 04:54PM

4.5 MILES
Nice run today,sun shining again, pick up the pace for this one with the 4 miles avg 7:4*. Slowed things down for the finish avg 9:10.
4.5 miles 35:44 (pace 7:56)

WTD 23.0 miles
MTD 23.0 miles
YTD 431.9 miles

irfrm · 10-04-2012 09:57AM

BALLYBUNION HALF MARATHON

Ballybunion half last Saturday and found it tough. Set off at 12:00 for 2 start, worried about this as forecast was for warm condistions with a fresh northern wind which would come across for most of race. Warm up mile and felt good, great buzz around the place and big number off runners as there was a 10km race as well.
Started up near the front and target was to run 7:15 to get me home in aroud 1:35, first mile too quick 7:46 as it was hard to get a pace as 10 km run went off with us, settle down but times up and down like the cource where we never seem to be running on the flat. Took my first gel at 6 miles as I knew I was facing in to toughest part of cource from 6 to 9 miles, lost some time with my slowest mile of the day 7:31. 2 runners pass came up to me at 10 and taggged along with them for a mile 6:47. Legs began to feel the pain and had to leave the two off. Found the last 2 miles very hard but times ok 7:18, 7:17, notting left in the tank at the end. Finishing time 1:32:52 a new PB by about 12 minutes:D
Thanks to all in Ballybunion who made this a great day, beautiful cource with some spectacular scenery also a great atmosphere in the town after.
Have taken it easy sence as legs are sore, hope to get out for a light run today.

WTD 38.1 miles
MTD 38.1 miles
YTD 447.0 MILES

slowsteady · 10-04-2012 02:08PM

irfrm wrote: »

BALLYBUNION HALF MARATHON

Finishing time 1:32:52 a new PB by about 12 minutes:D

Never a bad day when you can say something like that. Well done, training is proving its worth.

beeduybe · 10-04-2012 07:48PM

Great running and well done on the PB

neilc · 10-04-2012 10:26PM

Sounds like a tough course, makes the PB all the sweeter, well done!!

irfrm · 11-04-2012 03:51AM

Ballybunion half marathon

Just thought I upload link if anyone needs it

belcarra · 11-04-2012 11:31AM

Great running there Irfrm!
With that time you deserve a bit of a rest after it!!
12 min PB is some achievement at that distance...next time won't be so easy though!!;)

irfrm · 11-04-2012 09:15PM

belcarra wrote: »

12 min PB is some achievement at that distance...next time won't be so easy though!!;)

Totally agree with you as I have really up my training from the new year
and now am seeing my PB's fall fairly far. Was all out on Saturday and think that not much more in me:(
But hopefully I have a few more PB's in various distances before I come round to Half marathon again:cool:

irfrm · 12-04-2012 03:24AM

6 mile recovery

Got back out today and took it nice and easy forcing myself to keep splits under 9:00, have found this tough before but this time it was easy and the father I went the steadier the pace became. Hamstring on left leg
still worrying me and was very stift after:(

6 miles 54:26 (pace 9:04)

WTD 6 miles
MTD 44.1 miles
YTD 453 miles

irfrm · 12-04-2012 11:09PM

8 mile steady

8 miles 1:07:35 (pace 8:27), enjoyed this and legs felt good for a change,
split times also good.

WTD 14 miles
MTD 52.1 miles
YTD 461.0 miles

irfrm · 14-04-2012 10:37PM

4miles & LSR

4miles with OH last night, was going to give this a miss but glad I went as I got a slow recovery run and she got a fast run in. 4 miles 40:12 ( pace 10:03).
Up this morning at 6:45 and on the road at 7:15, nice morning a bit of a chill but perfect for running. Kept garmin covered and ran on how my legs felt. First 9 miles went by fine, stopped for a gel and water, legs felt heavy from 13 miles on but pace ok. Got back to car at 16 miles but felt good so carried on for an other 2. 18 miles 2:35:27 (pace 8:38).
Not finding the benefit of the gels but will continue for another few weeks.

WTD 36 miles
MTD 74.1 miles
YTD 483 miles

running is the name of the game

Comments