Just for the craic

wowzer · 08-07-2013 01:18PM

Monday 8th July

6.10 miles in 51.25 avg pace 8.26

Absolutely cracking day for an easy recovery pace run made even better by the bikini clad ladies out on Sandymount beach.

wowzer · 09-07-2013 01:29PM

Tuesday 09th July

8.52 miles in 66.44 avg pace 7.50

Heading out for dinner with the old pair tonight so wont make it to the club this evening. The little fella had me up at 5am this morning so I got into work early and decided to take a longer lunch to enjoy a run in the sun. Headed up the quays to the park with the intention of doing 4 tempo miles but after the run up to the park I realised that there is no way I'd manage any tempo miles in that heat. So I just kept going at the pace I was doing all the way up Chesterfield and back down again. The effort levels required to keep the pace below 8 min miles towards the of the run was quite suprising. Very enjoyable run all the same.

wowzer · 10-07-2013 01:24PM

Wednesday 10th July

6.32 miles in 49.37 avg pace 7.51

Another great day to get out and run, the heat kind of puts the brakes on me doing any kind of speed work so it looks like it will be just easy running for me for the week so I'll get to enjoy being out in the sun as we see so little of it in this country.

wowzer · 11-07-2013 11:57PM

Thursday 11th June

7.40 miles in 55.19 avg pace 7.28

up in the club tonight for todays run, I discovered that the tempo runs have been switched to Thursdays and intervals are now on Tuesdays. Bit disappointed by that but what can ya do.
Anyway the session was a 6 mile tempo. It actually came in at 5.92 miles, my time was 42.56 so I pretty much stuck to my plan of running the miles at around 7.15 pace. Happy enough with the run considering the humidity this evening.

wowzer · 12-07-2013 10:54AM

Friday 12th July

8.25 miles in 72.22 avg pace 8.47

Run into work this morning, hated every step of this run, running at recovery pace always seems like it's more of a struggle than it should be as it requires a lot of concentration.
Hit the 1000 mile mark so far this year during this run..

wowzer · 14-07-2013 01:20PM

Sunday 14th July

14.23 miles in 2.00.46 avg pace 8.29

Met a few clubmates for a run in the park, for me it really makes a huge difference running these runs in a group as today the 2 hours flew by. the legs felt a bit heavy towards the end, but overall it was an enjoyable run.

wowzer · 15-07-2013 01:11PM

Monday 15th July

5.68 miles in 49.27 avg pace 8.42

Nice easy recovery run today, the weather is so much cooler today and it makes it a lot easier to run.
Looking forward to Fingal 10k on Sunday so i'm going to take it relatively easy for the week.

statss · 15-07-2013 03:12PM

what are you aiming for in the 10k? I hear it's a nice flat course

wowzer · 15-07-2013 03:32PM

statss wrote: »

what are you aiming for in the 10k? I hear it's a nice flat course

I haven't raced in nearly 8 weeks and I have no idea what kind of shape I'm in so I'll give it a good lash on Sunday. My pb is 41.24 so if I dip under that I'll be happy. I feel good at the moment and I'm enjoying my running so hopefully I'll have a good run on Sunday.
One of the lads ran the course last week, first half is supposed to be fast but the second half is tricky. You doing it yourself?

statss · 15-07-2013 03:47PM

wowzer wrote: »

I haven't raced in nearly 8 weeks and I have no idea what kind of shape I'm in so I'll give it a good lash on Sunday. My pb is 41.24 so if I dip under that I'll be happy. I feel good at the moment and I'm enjoying my running so hopefully I'll have a good run on Sunday.
One of the lads ran the course last week, first half is supposed to be fast but the second half is tricky. You doing it yourself?

I might do - I've a 15 mile long run scheduled though which I want to prioritise. I'll do that Saturday and see how I feel Sunday morning. Your getting close to the 40 minute mark, maybe set out at a pace to bring you home under that time and see if you can hang on?!

wowzer · 15-07-2013 04:13PM

statss wrote: »

I might do - I've a 15 mile long run scheduled though which I want to prioritise. I'll do that Saturday and see how I feel Sunday morning. Your getting close to the 40 minute mark, maybe set out at a pace to bring you home under that time and see if you can hang on?!

That's the plan man, get through 5k in around 20 mins and see what happens from there.
Do the race, there is plenty of weekends left for long runs. including your warm up and cooldown you will hit at least 10 miles for the day. So with 6 fast miles for the race included you will probably benefit more from the race than doing a 15 mile lsr.. I could be wrong in saying that but thats how I see it.

wowzer · 16-07-2013 10:11PM

Wednesday 16th July

7.36 miles in 51.48 avg pace 7.02

Club session tonight was 6 x 800 @ 5k pace with 1 lap jog recovery.
Was very consistent with the reps and did them all in 3.00 - 3.01
I felt great tonight despite the heat.
Thats it now till Sunday, I will only be doing very easy mileage between now and then.

wowzer · 17-07-2013 01:17PM

Wednesday 17th July

5.31 miles in 45.44 avg pace 8.37

Had company for todays lunchtime run which helped keep the pace down at recovery pace.

wowzer · 18-07-2013 01:25PM

Thursday 18th July

5.63 miles in 45.24 avg pace 8.04

Seriously hot out there today, great day for an easy run..

wowzer · 20-07-2013 05:09PM

Saturday 20th July

3.13 miles in 29.08 avg pace 9.18

3 super easy miles to keep the demons in my head away. Couldn't get out for a run yesterday so the thoughts of 2 days with no running was killing me as I don't usually run the day before a race but I just had to get out today for my own sanity.

wowzer · 21-07-2013 01:33PM

Sunday 21st July 2013

6.27 miles in 40.47 avg pace 6.30

Fingal 10k today, official time was 40.50, a PB by 34 seconds.
Haven't raced in nearly 2 months so wasn't sure what to expect today. Went through 5k in 20.11 so I knew the 40 minutes wasn't going to happen from then on as the second half of the race was hillier than the first. I felt great throughout the race and hit the 5k mark before I knew it as the first half of the race flew by. The last mile was a bit of a struggle and I had to dig in at this point to maintain my pace. But overall it was an enjoyable race and i'm happy with the PB. Rock and Roll half marathon in 2 weeks is next up for me.

FrClintPower · 21-07-2013 08:38PM

wowzer wrote: »

Sunday 21st July 2013

6.27 miles in 40.47 avg pace 6.30

Fingal 10k today, official time was 40.50, a PB by 34 seconds.
Haven't raced in nearly 2 months so wasn't sure what to expect today. Went through 5k in 20.11 so I knew the 40 minutes wasn't going to happen from then on as the second half of the race was hillier than the first. I felt great throughout the race and hit the 5k mark before I knew it as the first half of the race flew by. The last mile was a bit of a struggle and I had to dig in at this point to maintain my pace. But overall it was an enjoyable race and i'm happy with the PB. Rock and Roll half marathon in 2 weeks is next up for me.

Great time, can't be long before you'll be ducking below 40. Found the last mile tough enough as well, that hill was a bit of a killer, but at least the heat wasn't too bad in the end.

wowzer · 21-07-2013 09:45PM

FrClintPower wrote: »

Great time, can't be long before you'll be ducking below 40. Found the last mile tough enough as well, that hill was a bit of a killer, but at least the heat wasn't too bad in the end.

Cheers Clint, yeah we got lucky with the weather. How did you get on?

statss · 21-07-2013 10:20PM

well done chief - I'll be seeing you at the rock n roll HM.

FrClintPower · 22-07-2013 12:26AM

wowzer wrote: »

Cheers Clint, yeah we got lucky with the weather. How did you get on?

Came in in 42.38, so happy to get under 43, but definitely could have gone faster today I think. So a bit to spare for next time!

wowzer · 22-07-2013 02:02PM

Monday 22nd July

6.15 miles in 50.22 avg pace 8.11

Easy run today but the legs were a little heavy today after yesterdays race.

wowzer · 23-07-2013 09:38PM

Tuesday 23rd July

Lunchtime 4.51 miles in 37.53 avg pace 8.24

Nice easy lunchtime run with a couple of mates.

Club Session 6.56 miles in 45.51 avg pace 6.59

Session was 5 X 1k @ 5k pace with a jogged lap recovery

The splits were 3.51, 3.52, 3.58, 3.51 & 3.47

The 3rd rep was a bit off pace as the girl I was pacing off started this rep a bit late and couldn't catch up so I had no one to pace off and I was in no mans land as the faster lads were a good bit ahead of me.

Felt great during this session and really enjoyed it. Over 11 miles for the day so pretty happy with that too.

wowzer · 24-07-2013 01:21PM

Wednesday 24th July

5.84 miles in 48.26 avg pace 8.17

Handy enough lunch time run again with a couple of mates..

Gavlor · 24-07-2013 01:49PM

When do you people actually eat?!

wowzer · 24-07-2013 02:31PM

Gavlor wrote: »

When do you people actually eat?!

ha ha, there are 23 other hours in the day for eating.

wowzer · 25-07-2013 01:08PM

Thursday 25th July

6.04 miles in 42.05 avg pace 6.58

Cant make it to the club tonight but I knew the session was going to be a 6 mile tempo so I did it on my own at lunch time. I wasnt looking forward to doing this run at all and I was very close to pulling up after a mile but stuck with it and I soon got into a steady rhythm and enjoyed the run, if I didnt have to get back to work I would have stayed out for another couple of miles.

statss · 25-07-2013 01:29PM

wowzer wrote: »

Thursday 25th July

6.04 miles in 42.05 avg pace 6.58

Cant make it to the club tonight but I knew the session was going to be a 6 mile tempo so I did it on my own at lunch time. I wasnt looking forward to doing this run at all and I was very close to pulling up after a mile but stuck with it and I soon got into a steady rhythm and enjoyed the run, if I didnt have to get back to work I would have stayed out for another couple of miles.

I must look into this lunch time running business....what's the hygiene situation like when you get back to the office...you hardly have time to shower do ya?! Baby wipes do the job?

wowzer · 25-07-2013 02:27PM

statss wrote: »

I must look into this lunch time running business....what's the hygiene situation like when you get back to the office...you hardly have time to shower do ya?! Baby wipes do the job?

we have a couple of showers in work so I generally do have a shower most days. My boss is pretty sound and doesn't mind if I'm a few minutes late back to my desk.

Running at lunch is great as it frees up the evenings to spend time with the baby.

statss · 25-07-2013 02:30PM

wowzer wrote: »

we have a couple of showers in work so I generally do have a shower most days. My boss is pretty sound and doesn't mind if I'm a few minutes late back to my desk.

Running at lunch is great as it frees up the evenings to spend time with the baby.

lucky bugger. No showers here....I'll test out the baby wipes and see what reaction I get :eek:

wowzer · 26-07-2013 11:46AM

Friday 26th July

8.25 miles in 67.35 avg pace 8.12

Run into work this morning, for the first time ever I felt comfortable running in at 6.30am. It was a very enjoyable run as there was no heat or humidity to deal with.

Just for the craic

Comments