running is the name of the game

irfrm · 15-07-2013 09:24AM

BERLIN WEEK 8

good week again with good mileage, 10 miles with 5@PMP and 15 mile LSR @7:45 pace. Was hoping to finish out the week with a 4 mile recovery run but woke on Sunday morning with a chest infection:(
Not feeling great either today put hopefully it wont stop my training.

Mon: 3 easy 2*2 miles & 2*1 miles 2 miles easy
Tues: 10 miles steady
Wed: rest
Thur: 8 miles with 4@PMP
Fri:4 recovery
Sat: Run Killarney half marathon (1:24:59)
Sun: 4 miles recovery,

Week 7 :44 miles
YTD : 748 miles

irfrm · 17-07-2013 01:37AM

Monday
Club training, knew I would find this tough as chest infection had not cleared up, plan was 2*2 miles with 400 recovery and 2*1 miles with 200 recovery. Could only do 1 mile before breathing turned to a wheeze so I ended up doing 1 mile intervals @6:30 with 2 min recovery. 8 moles in all.

Tuesday
Skipped this run as still not feeling great, hopefully will get out Wdnesday for a few miles, at the moment even the race Saturday looks doubtful.

irfrm · 18-07-2013 11:11PM

Wednesday
On nights this week so its hard to get a time to run when its not too hot, up at 4 did 6.2 miles @8:00 just too warm to push it harder.

Thursday
Up at 4 again and did 4 miles @7:42 pace, though I would melt after this. Chest is clearing so should be alright for Saturday only have the heat to worry about.

slowsteady · 20-07-2013 10:02AM

Good luck in Killarney, plenty of salt with the water;)

irfrm · 22-07-2013 10:39AM

LETS WALK

Even though I was on night shift during the week and had a chest infection earlier by the time Saturday morning came around was feeling good and looking forward to a good run. Up for breakfast at 5 and on the road getting to Killarnwy by 6:30, everything was so well organised with lines of buses and people in great form. Got to the start after a mile warm up and was feeling confident about the race.
Miles 1-3: got away to a good start and took advantage of the downhill running to run the first mile in 6:02, hard to steady the pace with alot of up and downs mile 2 6:35, mile 3 went the same 6:41.
Mile 4-7 this is were the downhill come in to play and trying to keep it steady the pace picked up to under 6 min mile, mile 4 5:58, mile 5 5:57. Back to flatter ground and feeling good, well up on time and the temp not effectting me. Mile 6 and 7 flew by and took as nuch water as I could at the water stop 6:24 & 6:46.
Mile 8-13.1 not long into mile the demons arrived tell me I had gone out too fast, too hot for running and all the other negative things that go throught a runners mind in the middle of a race, Since I started running three years ago I have never stop and walk and felt that I would keep things going as well today and as my body wasn't under that much stress ALL WRONG before I knew it I was walking, defeatted I tried to up it again after a minute walk but knew once I had stop once I would stop again. Miles passed very slow now with other runners passing shouting encouragment as they passed only making me feel worse, splts came in at 8:22 8:00 8:19 8:00 9:06 7:43 and 7:12 for the rub in at the end.
Finished in a time of 1:34:48 chip time later 1:34:51

Very dissappointed afterwards and didnt stay around for what seem to be building into a great afternoon. Where this leaves me I'm not sure if I can't put in half marathon in around 85mins then Berlin sub 3 is only a dream, alot to mull over.

Legs very sore yestersay may be from doing no warm down and the downhill profile of the route, did 6 very slow miles with a swim in the beach in the middle.

Week 8 : 39 miles
YTD : 787 miles

beeduybe · 22-07-2013 01:38PM

irfrm wrote: »

Very dissappointed afterwards and didnt stay around for what seem to be building into a great afternoon. Where this leaves me I'm not sure if I can't put in half marathon in around 85mins then Berlin sub 3 is only a dream, alot to mull over.

Sounds like more of a bad day in the office than a lack of ability. Haven't you already ran an 86 minute half this year?

irfrm · 22-07-2013 03:07PM

Thats right in the Tralee half seem so long ago, looking back on my Dungarvan, Ballycotton and Tralee times I would have though that with the training I would have come on more. The thing that gets me most is how easy I gave in and walked.

Got to move on from Saturday and just keep putting in the miles

Mon: club training 1600,1200,1000,800,400&200 metres with 200 recovery
Tues: rest
Wed: 10 miles steady
Thurs: 5 mile race
Fri: 5 recovery
Sat: 15 LSR
Sunday : 6miles

mr.wiggle · 22-07-2013 11:41PM

irfrm wrote: »

The thing that gets me most is how easy I gave in and walked.

Got to move on from Saturday and just keep putting in the miles

Looking at the times in Killarney, the heat really played its part in affecting everyones times.

I hear ya about moving on from it, but rather try and forget it, definetly file the experience away for use the next time you run a warm weather race.

Mr.W

irfrm · 29-07-2013 07:28PM

WEEK 10
Good week last week after the Killarney disaster, club run, medium run, 5 mile race and LSR with PMP miles.
Was happy enough with 5 mile race 31:23 as legs felt tired from runs earlier in the week.

Week 10
Mon: 9 miles easy
Tues: 2*1 mile and 3*1 miles with 3 min recovery
Wed: 8 miles steady
Thur:rest
Fri: 18 miles
Sat: 4 miles recovery
Sun: 10k race

Week 9 : 44.5miles
YTD: 832.5 miles

irfrm · 30-07-2013 09:00PM

WEEK 10

Good start to the week, out with neighbour who had done a triathlon over the weekend so easy run suited both of us 9 miles@ 8:27.

Tuesday was the club session that I missed last night, 3 of us for this and was happy with the over all effort. 2*2 miles 2*1 miles at LT.
6:14, 6:12 & 6:14, 5:58 for the 2 miles
6:14 & 5:54 for 1 miles
8 miles @ 7:30

WTD 17 miles
YTD 849.5 miles

irfrm · 31-07-2013 02:13PM

Out with neighbour again today, didnt really feel up for it after last night run and with the heavy rain was sort off hoping he would cancel.
The route we did is a tough 7.5 miler with a testing drag that goes on for the best part pf 3 miles which you lose quickly over the next mile, legs gave out all the way round but as much as I complated I just didnt want to give in. 7.5 miles @ 7:27 pace

WTD 24.5 miles
YTD 874 miles

irfrm · 02-08-2013 09:58AM

Conna 5k

Local race last night which a few from work were going to as the day went on they start to pull out due to the weather but as had committed I went to strtch the legs.
Nice crowd even with the rain, but this was a tough cource with the second mike all up hill and the third downhill, the plan to do 6:00 then just make it up the hill and do 6:00 for the last mile. Set out steady and settle at a good pace, the first lady passed me after half a mile so went with her and she paced me well mile 1 5:58, we turned to start the mile climb and it was really tough with the first woman pulling away just kept pluging away and reach mile 2 7:14, still a little pull at the start of mile 3but then we turned at a juntion and it was down hull all the way to the finish, the first woman was about 15 sec ahead and felt I could close the gap but as I speed up she did as well and the gap never really closed. Finishing time of 19:47 for 25th overall, happy enough as this was far from easy.

Rest day today before 18 miles tomorrow and 10 k race on Sunday. LSR will be run between 8:00 & 8:25 pace as hoping to keep something in the legs for Sunday.

WTD 29.5 miles
YTD 879 miles

irfrm · 09-08-2013 12:35PM

Week 10 & week 11

Am on holidays the last two weeks were the running has been good the logging has not so just a bit of catch up,

Saturday 3rd 18 miles felt really good all the way around avg pace 7:46 with two water and gel stops.

Sunday 4th Banna 10k race, knew that the legs were tired from the day before so just didn't race it fully out came home 16th in 39:20.

week 10 54.5 miles (highest weekly miles ever)
YTD 895 miles

Week 11

Tuesday 6th 7 miles @7:54

Wednesday 7th, Cloyne 5k, flattest 5k around so was going to push it on for this, my 5k time is a bit soft so was hoping to get in around 18:30. Pushed out well at the start first mile 5:46 and feeling good kept it steady the second 5:56 and came home well to finish 34th in 18:12 for third over all in my cat.:D

Thursday 8th up at 6 for recovery run 6 miles at 8:27

Friday 9th 9 miles @7:45

LSR 20 miles tomorrow with 8@PMP (hopefully) and 5 mile recovery on Sunday

irfrm · 23-08-2013 09:39PM

HOLIDAYS OVER :eek:

Back to work this week so some catch up on the log as well, good few weeks completing 20 miles and 16 mile LSR and putting in some good weekly mileage, Last weekend did the Rose of Tralee 10k coming home 14th in 38:45in which was a very well supported race with over 1000 running.

This week the last of the Ballycotton summer series races was run and decided to go all out for this as I have been after injury or taken it easy, race went very well and felt good all round even on the tough section from 2.5 to 4 mile marks, plan was to get to 400 metre left mark which I saw before the start but missed on thre way home so went all out when I saw the finish line, came home in 30:00 flat which was pushed out to 30:01 in final results. Well happy with this run and a good confidence boost at the right time.

Tomorrow there's a 18 mile LSR with a few in the club, which will bring me over 1000 miles for the year:)

Week 10: 54.5
Week 11: 52.5
Week 12: 37.0
YTD: 997 miles

irfrm · 29-08-2013 08:45AM

Saturday 24th
18 mile LSR, out with the club and it felt great just running in a group after a lot of miles on my own during the holidays, good even run covering 16 @ 7:30 pace, just two of left for the last 2 miles the other running Berlin as well, as we talk about our training pkans the pace dropped off, the last 2 miles done at 8:30 pace. Happy with the run legs felt good but was wreck after and slept on the couch that evening for two hours.

Sunday & Monday, rest days

Tuesday 27th
Solid 8 miles into work @ 7:40 pace

Wednesday 28th
5.5 miles just didnt feel like another steady run so mixed it up 1/2 mile easy 1/2 PMP.

Plan for rest of week, 12 miles today 8@MP, Friday 5 recovery, Saturday /Sunday 20 miles LSR.

Week 13 39 miles
YTD 1028.5 miles

irfrm · 02-09-2013 09:07AM

THURSDAY 29th
Start this run 11:30 and temp were up to high teens and sun high in the sky, first 2 miles nice and easy then 8 @PMP splits 6:46 6:46 6:47 6:59 6:48 6:57 6:59 6:51 tough going and legs felt it 2 miles easy to finish.

FRIDAY 30th
4 recovery miles @8:45

SUNDAY 1st
LSR yesterday on my own but went well and enjoy it in a strain way, steady out and legs felt good. 20 miles @ 7:30

WEEK 14 50.11 miles
YTD 1086 miles

irfrm · 12-09-2013 01:19PM

WEEK 15

Poor week only three runs 6 mile club trianing run, 7 mile easy run and the one positive 20 mile LSR @7:30. I think the LSR went so well because of the low mileage during the week but that hopefully what the week of the marathon is going to be like.

WEEK 16

Monday
5*1k repeats with the club.

Tuesday
3 miles easy AM.
Special guest at the club tonight with the great Sonia O'Sullivan putting us through our paces, 1500 meters @6:10 pace 500*3 5:40 pace and repeat the whole session again. She took us on a cool down lap and then answer some of questions, she came across as a very humble person and a real appreciation for club runners.

Thursday
!0 miles with 7@PMP, went OK the garmin lost satellite reception which through the pace out, 6:47, 6:45, 6:45, 6:38, 6:37, 7:18 & 6:41.

Plan for rest of week 4 recovery Friday, 15 miles LSR Saturday and 4 mile recovery Sunday.

WEEK 15 33miles
YTD 1119 miles

irfrm · 17-09-2013 07:15PM

WEEK 16
Friday and Sundays recovery runs didnt happen but did get out Saturday for 13 miles very easy with pace around 8:45.
Week 16 37 miles

WEEK 17
Very busy at work this week so runs will have be fitted in when I can 3 miles last night with OH and may get out tonight for short run.

YTD 1159 miles

belcarra · 18-09-2013 09:30AM

Not long to go now Irfrm, 11 days?
How are you feeling for it now? Settled on a target time yet?
Just looked back at your Killarney HM and huge parallels with my own HM in Athlone last Saturday.
I see you managed some great times in races since then though so will use that to console myself!

Best of luck in Berlin and I'm sure a great time is in store for you!

irfrm · 18-09-2013 09:54PM

belcarra wrote: »

Not long to go now Irfrm, 11 days?
How are you feeling for it now? Settled on a target time yet?
Just looked back at your Killarney HM and huge parallels with my own HM in Athlone last Saturday.
I see you managed some great times in races since then though so will use that to console myself!

Best of luck in Berlin and I'm sure a great time is in store for you!

Really looking forward to Berlin after all the hard miles, feeling good and have come through the plan with out any injury which is always a positive. On the whole I didnt really stick to the plan and missed a few of the mid week run's but put in a few good LSR doing 3*20 milers.

Target time is 2:59:59 which I think I can get close to if all goes well on the day, going off my last 5 mile race mcmillan gives me 2:57, so once weather is ok and get head right it going to be close.

See your goal race in Chicago is nearly here as well got to use Athlone one of whose bad days out that ever runner has so now that out of the way you will be ready for a great time in chicago.

irfrm · 04-01-2016 11:45PM

Rotterdam 13 week P&D 55mile plan

Starting Rotterdam training tonight jumping in at week 13, mixing it up with club training
Tonight club session 9+8+7 @6:20 2 min recovery, 8miles

Monday 8 miles club
Tuesday 6 easy
Wednesday 10 miles
Thursday rest
Friday 9 miles 5@ 7:00 pace
Saturday 15 miles easy
Sunday rest
Total 48 miles

WTD 8 miles
Wk 13 48 miles

tang1 · 05-01-2016 12:11AM

Welcome back, what time in mind for Rotterdam? Plenty going from here.

irfrm · 05-01-2016 08:23PM

Hoping to get in under 3:10, broke that DCM 12 but have struggled trying to break 3 since then, did 3:13 in DCM 15 so hopefully will be ok.
Yeah must have a browse around boards and see who going

irfrm · 05-01-2016 08:55PM

5 miles this evening @8:00 pace

Wtd 13 miles

irfrm · 06-01-2016 10:33PM

No run tonight due to work and weather which will mean a busy few days for the rest of the week.

WTD 13 miles
Week 13 48 miles

irfrm · 07-01-2016 11:02PM

10 miles @7:43 pace, cold and wet half to get it done

WTD 23 miles
WK 13 48 miles

irfrm · 08-01-2016 07:56PM

8 miles 1 warm up 5@ 6:56 2 warm down

WTD 31 miles
Week 13 48 miles

irfrm · 09-01-2016 06:25PM

15 miles LSR, legs tired but felt better as run went on. Good run.

WTD 46 miles
Week 13 48 miles

irfrm · 11-01-2016 09:48PM

4 miles yesterday bring it to around 50 for the week, good week all runs completed.

9.5 miles today club session 10*3 +4 min with 2 recovery

Week 12 54 miles
Tues 5 recovery
Wed rest
Thurs 9 5@ 6:40
Fri 16 miles LSR
Sat 5 recovery
Sun 10 miles

irfrm · 12-01-2016 08:23PM

Went to the gym this evening with my daughter, 5 miles on treadmill and a 10 min on bike and rowing machines.

WTD 14.5 miles
Week 12 54 miles

running is the name of the game

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