The Next Step

neilc · 28-04-2012 10:38PM

Younganne wrote: »

is there not time cut off for london? if not then i'll enter!!!

No The uk lottery opens Monday, details here. Looks like it'll only open for the day so make sure you get in Monday!! Let us know any Sunday you want a long run, I'm pretty flexible distance wise atm with 10k long run plan.

Younganne · 28-04-2012 10:40PM

thanks will do....

neilc · 02-05-2012 09:41PM

Sunday April 29th
11.51 miles -Time: 1:31:29 - Avg Pace: 7:57 min/mi garmin link
Was on baby duty this morning so didn't get out as early as I wanted, as a result this run ended up both shorter and quicker than originally planned.

Tuesday May 1st
6.92 miles -Time: 1:01:31 - Avg Pace: 8:53 min/mi garmin link
Nice easy recovery run, uneventful.

Wednesday May 2nd
9.09 miles -Time: 1:22:00 - Avg Pace: 9:02 min/mi garmin link
6 x 3:00 Hills.
Was pretty nervous about this run all day. Having attempted 5 x 3:00 hills two weeks ago the confidence wasn't high, the garmin messed up that day and I was glad to use it as an excuse to quit after three. I knew the garmin wouldn't be the issue today though because I found where I went wrong with the interval program from last time!! Parked the car a couple of miles from the hill of Tara and off I went on the warmup. I didn't really know how to handle the intervals, I just went at a pace I thought I could sustain for the full three minutes. And that's pretty much what happened. It was a hard workout but I reckon I could have just managed another one. Any advice from any experienced guys out there on hill interval paces would be greatly appreciated, there wasn't much guidance that I could find in the P&D's 'Road Racing for Serious Runners'. Looking back on the session now I'm thinking i didn't go hard enough. Finished up with a couple of miles cool down. Now that it's done I can say I'm delighted to have done it and look forward to the next time.

Weekly miles : 16
Annual miles : 702

belcarra · 02-05-2012 10:25PM

Probably a fine line between going harder on the hill repeats and getting a little more from the training vs going too hard and quitting the session early. Sounds like it was playing on your mind so perhaps you nailed it regarding the correct intensity for tonight at least. Maybe look at going a little faster on the next session and see if you last it the full course.

I should say that I'm far from an expert on hill intervals, so much so that I decided to get back into the IMRA runs as a means of keeping the intensity up! The above sounds good anyways!!:p

neilc · 02-05-2012 11:38PM

belcarra wrote: »

Probably a fine line between going harder on the hill repeats and getting a little more from the training vs going too hard and quitting the session early. Sounds like it was playing on your mind so perhaps you nailed it regarding the correct intensity for tonight at least. Maybe look at going a little faster on the next session and see if you last it the full course.

I should say that I'm far from an expert on hill intervals, so much so that I decided to get back into the IMRA runs as a means of keeping the intensity up! The above sounds good anyways!!:p

Yeah, you're probably right, a little harder and I may have blown up. By the end of each rep I was pretty beat and really needed the recovery.
But looking at the pace it was around marathon pace for me or even a touch slower so was just wondering what the recommended pace would be for a session like that. Still happy with the session though.

neilc · 16-05-2012 11:54PM

Between one thing and another haven't logged in a while

Thursday May 3rd - 8.2 miles -Time: 1:12:13 - Avg Pace: 8:48 min/mi garmin link
Saturday May 5th - 6.41 miles w/ 10 x 100m -Time: 52:14 - Avg Pace: 8:09 min/mi garmin link
Sunday May 6th - 13.52 miles -Time: 1:51:33 - Avg Pace: 8:15 min/mi garmin link
Tues May 8th - 5.35 miles -Time: 45:41 - Avg Pace: 8:33 min/mi garmin link

Wednesday May 9th - 8.08 miles w/ 2.5 mile time trial -Time: 1:05:00 - Avg Pace: 8:03 min/mi garmin link
Even though I was pretty knackered, was disappointed I could only muster a 6:32 average for the 2.5 miles considering it was mostly downhill.

Thursday May 10th - 8.36 miles -Time: 1:14:53 - Avg Pace: 8:58 min/mi garmin link
Monday May 14th - 10.44 miles -Time: 1:31:46 - Avg Pace: 8:48 min/mi garmin link
Tuesday May 15th - 6.42 miles -Time: 50:38 - Avg Pace: 7:53 min/mi garmin link

Wednesday May 16th - 9.16 miles w/ 7 x 600m -Time: 1:15:08 - Avg Pace: 8:12 min/mi garmin link
Even though still knackered (hard week with little man) this session went much better. Unbelievably consistant splits with 0.4 of a second being the biggest difference between reps 3 to 7.

Annual miles : 778

neilc · 22-05-2012 09:52PM

Thursday May 17th - 10.42 miles -Time: 1:35:20 - Avg Pace: 9:09 min/mi garmin link
Saturday May 19th - 5.35 miles -Time: 48:47 - Avg Pace: 9:07 min/mi garmin link
Sunday May 20th - 11.51 miles -Time: 1:38:45 - Avg Pace: 8:35 min/mi garmin link

neilc · 22-05-2012 10:51PM

Docklands 5k - Chip time 19:19 - garmin link

After a tough day in work I really hadn't a clue how my first ever 5k race would go this evening (well I did actually do jingle bells in December but that was with my daughter so it doesn't really count). I parked up in behind Jury's and headed off on a bit of a warmup which didn't do the confidence much good as the legs felt pretty sluggish.
After a 5 minute delay we were off and as usual I didn't pace very well and headed out way too fast. At one stage I looked down and the garmin was reading 5:05 :eek: By the time the first mile beeped in at 5:51 I was definitely starting to feel it. The second mile consisted of a u-turn at The Point and a long stretch straight down the quays, this one came in at 6:19. After crossing the Sean O' Casey bridge I was starting to struggle and by the time I got around to Hanover Quay I was suffering with the worst stitch I ever got in my whole life. The pace by now had dropped a lot too so it was a just matter of trying to hold it together to get over the line in sub-20.
McMillan gives me a 40:08 10k based on tonight's time so there's a lot of work to be done between now and my next goal race which is Dunsaughlin in June to go sub-40. I've also another 5k tuneup in a couple of weeks in Bohermeen, so hopefully I'll be able to put what I've learned tonight to good use there.

Younganne · 22-05-2012 10:57PM

good going Neil sub 20 for your first 5k, whats your previous 10k time?
8 seconds would not be hard to make up if you got the pacing right...easier said than done...i know!!!

Got offered a number for the Docklands 5k, but heard there was cobblestones on some of the course so decided not to risk the legs....did they affect the running at all?

PaulieYifter · 22-05-2012 11:10PM

Well done Neil - nice to tick the sub 20 box - chickened out of this myself and did my 3 x 1600m Intervals as prescribed by P&D instead - less than 2 weeks to Cork Marathon and the 1st feeling of taper madness in my gut this evening.

neilc · 22-05-2012 11:54PM

Anne my 10k PB is 43:xx from the lakes in Blessington last year so hopefully I'll improve that anyway. Ran on some cobbles in the warmup alright, I couldn't swear to it but I don't think there was any cobbles in the race itself.

Paulie, best of luck in Cork. How did the 3 x 1600 go, I always find that a tough session in P & D and feel the taper doesn't really start till it's out of the way.

PaulieYifter · 23-05-2012 07:14AM

Went well thanks Neil - kinda cruised them so they were a confidence boost. Have to agree the taper only starts in earnest when that session is out of the way.

neilc · 29-05-2012 09:05PM

Wednesday May 23rd - 6.08 miles -Time: 58:44 - Avg Pace: 9:40 min/mi garmin link
Thursday May 24th - 9.11 miles -Time: 1:23:09 - Avg Pace: 9:08 min/mi garmin link
Saturday May 26th - 6.07 miles -Time: 58:32 - Avg Pace: 9:39 min/mi garmin link
Sunday May 27th - 11.5 miles -Time: 1:37:16 - Avg Pace: 8:27 min/mi garmin link
Tuesday May 29th - 4.29 miles -Time: 41:30 - Avg Pace: 9:41 min/mi garmin link

The first mile and a bit of most of my runs this week were with my wife which was great, she's doing the mini marathon on Monday and has been training really hard for it. Looking forward to spectating Monday for a change rather than running!!

Marthastew · 29-05-2012 09:09PM

neilc wrote: »

Wednesday May 23rd - 6.08 miles -Time: 58:44 - Avg Pace: 9:40 min/mi garmin link
Thursday May 24th - 9.11 miles -Time: 1:23:09 - Avg Pace: 9:08 min/mi garmin link
Saturday May 26th - 6.07 miles -Time: 58:32 - Avg Pace: 9:39 min/mi garmin link
Sunday May 27th - 11.5 miles -Time: 1:37:16 - Avg Pace: 8:27 min/mi garmin link
Tuesday May 29th - 4.29 miles -Time: 41:30 - Avg Pace: 9:41 min/mi garmin link

The first mile and a bit of most of my runs this week were with my wife which was great, she's doing the mini marathon on Monday and has been training really hard for it. Looking forward to spectating Monday for a change rather than running!!

I'm delighted she's running, wish her very best of luck from me.
I'm also running it on Monday, my first time and I'm looking forward to it, the weather should be super.

Younganne · 29-05-2012 09:17PM

neilc wrote: »

Wednesday May 23rd - 6.08 miles -Time: 58:44 - Avg Pace: 9:40 min/mi garmin link
Thursday May 24th - 9.11 miles -Time: 1:23:09 - Avg Pace: 9:08 min/mi garmin link
Saturday May 26th - 6.07 miles -Time: 58:32 - Avg Pace: 9:39 min/mi garmin link
Sunday May 27th - 11.5 miles -Time: 1:37:16 - Avg Pace: 8:27 min/mi garmin link
Tuesday May 29th - 4.29 miles -Time: 41:30 - Avg Pace: 9:41 min/mi garmin link

The first mile and a bit of most of my runs this week were with my wife which was great, she's doing the mini marathon on Monday and has been training really hard for it. Looking forward to spectating Monday for a change rather than running!!

Neil, no time at all and you'll both be doing all the races;) ....No fear of that happening in my house:rolleyes:
Tell M Good Luck and Enjoy Monday...

neilc · 29-05-2012 10:00PM

Marthastew wrote: »

I'm delighted she's running, wish her very best of luck from me.
I'm also running it on Monday, my first time and I'm looking forward to it, the weather should be super.

Will do, she's really looking forward to it as well, but a bit nervous too!!

Younganne wrote: »

Neil, no time at all and you'll both be doing all the races;) ....No fear of that happening in my house:rolleyes:
Tell M Good Luck and Enjoy Monday...

Don't give up Anne, between the three of us now, we'll wear him down!!

neilc · 30-05-2012 09:26PM

Wednesday May 30th - 8.27 miles (5 x 1200m) -Time: 1:07:18 - Avg Pace: 8:08 min/mi garmin link
I'm so feckin knackered at the minute I nearly didn't do today's run. The little man's got a bit of a head cold at the minute so the sleep situation all week has been brutal. Anyway after a bit of a kip after work I forced myself out. The plan was 6:20/6:30 pace for the 5 x 1200m's but didn't quite make it. Interval 1,3 & 5 against the wind interval 2 & 4 with the wind.

Annual miles: 856

neilc · 05-06-2012 10:02PM

Thursday May 31st - 7.77 miles -Time: 1:07:33 - Avg Pace: 8.42 min/mi garmin link
Sunday June 3rd - 13.83 miles (Sligo Half Marathon Course) -Time: 1:46:54 - Avg Pace: 7:44 min/mi garmin link
We were down home for the first part of the weekend so I thought I'd check out the half marathon course as I'll be pacing the 1:45 group. It's not too bad a course except for one killer hill at seven miles, took everything I had not to drop to a walk. I'd say it'll be hard to keep a group together there, any advice welcomed. I was thinking banking time in the first half might be essential.

Haven't run since then and the guilt is killing me so I'm going to try and do a morning and evening run tomorrow to make up for it

Younganne · 06-06-2012 12:47PM

Good man, you're taking up pacing...must remember that;)

Well Done to M for Monday, it'll be fun in your house now penciling in runs, who gets out first etc!!!;)
See you Sat in Bohermeen!!!

neilc · 07-06-2012 11:36PM

Wednesday May 6th AM - 5.35 miles -Time: 46:04 - Avg Pace: 8:36 min/mi garmin link
Wednesday May 6th PM - 7.78 miles -Time: 1:04:24 - Avg Pace: 8:17 min/mi garmin link
Thursday May 7th - 10.45 miles -Time: 1:30:33 - Avg Pace: 8:40 min/mi garmin link
Managed to get in my two runs yesterday as planned. Morning easy, evening easyish w/ 10 x 100m. Tonight's was a MLR, nothing much to report except the rain which I didn't actually mind.
Next up Bohermeen 5k Saturday.

theboyblunder · 08-06-2012 09:34AM

when is the next marathon neil?

neilc · 08-06-2012 11:25AM

theboyblunder wrote: »

when is the next marathon neil?

Going to do Dublin again in October Stephen. Pressure on to BQ this time. My cousin did it this year and reckoned it was just an amazing experience. So with a bit of luck the myself and himself might end up doing it together in April 2014. What about yourself, will you do one this year, your injuries seem to be holding up!

neilc · 10-06-2012 05:33PM

Saturday June 9th - 3.11 miles -Time: 19:39 - Avg Pace: 6:19 min/mi garmin link
Bohermeen 5k - The confidence took a bit of a bashing here, 20 secs slower than 2 weeks ago. Sub 40 looking very doubtful for Dunshaughlin In a couple of weeks.
Sunday June 10th - 11.54 miles -Time: 1:40:44 - Avg Pace: 8:44 min/mi garmin link
Beautiful morning for a run, legs felt ok after yesterday's race.

theboyblunder · 11-06-2012 11:21AM

neilc wrote: »

Saturday June 9th - 3.11 miles -Time: 19:39 - Avg Pace: 6:19 min/mi garmin link
Bohermeen 5k - The confidence took a bit of a bashing here, 20 secs slower than 2 weeks ago. Sub 40 looking very doubtful for Dunshaughlin In a couple of weeks.
Sunday June 10th - 11.54 miles -Time: 1:40:44 - Avg Pace: 8:44 min/mi garmin link
Beautiful morning for a run, legs felt ok after yesterday's race.

wouldnt worry about the race - those short ones are all about how you feel on the day. Think of it as a decent speedwork session.

Im beginning to think about dublin too - good luck with the BQ attempt. Is it still 3:10?

neilc · 11-06-2012 01:00PM

theboyblunder wrote: »

...Is it still 3:10?

No 3:15, an ould fella like me gets an extra 5 minutes

neilc · 15-06-2012 09:40PM

Wednesday June13th PM - 6.35 miles -Time: 49:06 - Avg Pace: 7:44 min/mi garmin link
2 miles warmup, 2 x 1 mile 6:28, 6:25 with 3:30 recovery, 1.5 miles cool down.

Thursday June 14th - 7.69 miles -Time: 1:00:24 - Avg Pace: 7:51 min/mi garmin link
Between trying to get home out of the weather and for the Ireland Spain match the run ended up a little bit faster than planned. Last three miles from Dunderry against a lashing rain headwind :eek:

neilc · 16-06-2012 11:14PM

Saturday June16th - 16.18 miles -Time: 2:13:02 - Avg Pace: 8:13 min/mi garmin link
Went on my long run today because of other plans tomorrow. All was going great till around mile ten when I started feeling some discomfort in my left heel/sole area. Before long it was really sore and I was running with a limp. Unfortunately I was six miles from home with no phone so had no choice but to keep going. By the time I got home it had eased somewhat but now several hours later it's sore to walk on :mad: Absolutely sick about it.
I was hoping to do a couple of miles in the morning before heading off but I think I'll take a few days off instead and hopefully nip things in the bud. Fingers crossed for Dunshaughlin next week now!!

Younganne · 17-06-2012 10:12PM

neilc wrote: »

Saturday June16th - 16.18 miles -Time: 2:13:02 - Avg Pace: 8:13 min/mi garmin link
Went on my long run today because of other plans tomorrow. All was going great till around mile ten when I started feeling some discomfort in my left heel/sole area. Before long it was really sore and I was running with a limp. Unfortunately I was six miles from home with no phone so had no choice but to keep going. By the time I got home it had eased somewhat but now several hours later it's sore to walk on :mad: Absolutely sick about it.
I was hoping to do a couple of miles in the morning before heading off but I think I'll take a few days off instead and hopefully nip things in the bud. Fingers crossed for Dunshaughlin next week now!!

Neil, I hope its nothing serious and is healed in no time...

theboyblunder · 17-06-2012 10:21PM

Hope it clears up quickly Neil.

neilc · 24-06-2012 12:26AM

Monday June 18th - 5.38 miles -Time: 40:34 - Avg Pace: 7:32 min/mi garmin link
Tuesday June 19th - 7.54 miles -Time: 59:25 - Avg Pace: 7:53 min/mi garmin link
Wednesday June 20th - 7.78 miles -Time: 1:00:47 - Avg Pace: 7:49 min/mi garmin link
Thursday June 21st - 5.35 miles -Time: 45:27 - Avg Pace: 8:30 min/mi garmin link
Spent the week putting my foot to the test after the pain of last Sundays long run. Did some speedier runs (for me) just to see how things were. Over the course of the week the pain moved from the sole/heel to top of my foot but by the end of the week while still sore it was a lot better.

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