Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

A Slow Journey to Faster Times

24567…105

Comments

  • #32
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    So tomorrow is the first day of my 12 week plan. Starts off with a rest day :D.
    I'm going to use the rest/cross training days to do my stretching and core work.

    I've readjusted my paces slightly due to the bit of running I've been doing. They are now as follows:

    MP runs: 7:50 min/mile
    Long runs: 9 min/mile
    Med-long runs: 9 min/mile
    General aerobic runs: 8:45 min/mile
    LT runs: 7:30 min/mile
    Recovery runs: 9:30 min/mile
    VO2 max intervals: 6:20 min/mile

    Here's to an injury free twelve weeks!


  • #33
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    So my official 12 week marathon training plan has begun:

    Monday 2nd December (Day 1/84) - Rest/Cross Training

    I spent about an hour doing my regular cycle of stretching and core exercises. I plan to do this on all my rest/cross training days


    Tuesday 3rd December (Day 2/84) - 8m @ GA pace with 10 x 100m strides
    8 miles @ 8:41p/m average

    Felt really good this morning. I hadn't run since my twenty miler last Friday and it showed. My legs were extremely fresh and I breezed through this workout. Was really happy with my pacing too, which was almost perfect. I sped up in the last mile just to get my legs warmed up for the strides immediately afterwards. Nice day for it too.

    Splits:

    Mile 1 - 8:37
    Mile 2 - 8:42
    Mile 3 - 8:59
    Mile 4 - 8:50
    Mile 5 - 8:39
    Mile 6 - 8:54
    Mile 7 - 8:26
    Mile 8 - 7:29


  • #34
    ThePiedPiper
    Registered Users, Registered Users 2 Posts: 2,643 ✭✭✭ThePiedPiper


    Best of luck with the plan P... Good base has been laid, it should go well for you from here..


  • #35
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Wednesday 4th December (Day 3/84) - Rest/Cross Training

    More stretching and core work.


    Thursday 5th December (Day 4/84) - 9m @ GA pace
    9 miles @ 8:02p/m average

    Nailed the GA pace for most of Tuesday's run and expected to do the same this morning. I hadn't realised there was a hurricane outside though! Felt like I was putting in the same intensity and moving at a similar speed to start off but with a 100mph wind behind me, I couldn't help going faster. Happy enough to keep the first 5 miles around the 8min/mile pace. The final four were back into the same wind and I suppose I got a bit paranoid about letting the pace drop below the GA level, which led to me going too fast. I'm not really disappointed though, as I finished the run fresh and feel as if I could run a marathon this weekend :). I've only got a 13 miler pencilled in though.


    Splits:

    Mile 1 - 8:02
    Mile 2 - 7:52
    Mile 3 - 7:50
    Mile 4 - 8:08
    Mile 5 - 8:23
    Mile 6 - 8:15
    Mile 7 - 7:56
    Mile 8 - 7:51
    Mile 9 - 8:02


  • #36
    belcarra
    Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    yaboya1 wrote: »
    I'm not really disappointed though, as I finished the run fresh and feel as if I could run a marathon this weekend :). I've only got a 13 miler pencilled in though.

    Lanzarote. Sunday. Book those flights!:pac:


  • Advertisement
  • #37
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    So the plan for the rest of the week says:

    Friday: Rest/Cross Training
    Saturday: 5m Recovery
    Sunday 13m (with 8m @ MP)

    I'm feeling pretty good at the moment. Considering I have no running to do tomorrow, I was thinking of jogging to St. Annes Park on Saturday morning, running the 5k parkrun and then jogging back home. I'd like to set myself a 5k PB to beat next year and taking into account my mileage has been lower this week than in the last few previous weeks, I feel like I wouldn't do any damage.

    Thoughts/Opinions?


  • #38
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Friday 6th December (Day 5/84) - Rest/Cross Training

    More of a rest day than anything else. Did some stretching & core exercises, but put my feet up and went to bed early ahead of my 5k debut in the St Annes parkrun the next day.


    Saturday 7th December (Day 6/84) - 5m Recovery
    6k @ 9:30p/m average & 5k @ 6:10p/m average

    Although the plan advised a 5m recovery run I was feeling pretty good and having rested on Friday, decided to try and set a reasonable 5k PB to beat in 2014. I was hoping to go sub 20, but would have been happy with anything under 21 minutes. Jogged the 6k to the start which acted as a reasonably good warm up. Went out pretty hard and wasn't exactly sure if I was on for the time I wanted as there are no km markers on the course. There was a guy at halfway calling out your times though, and when he shouted 9:37 at me as I went by I felt pretty confident I could hold on. Got over the line in 19:22 (13th place). Delighted with that. Thought I warranted a relaxing bus ride home rather than another 6k jog :D.

    Back to the endurance stuff tomorrow.....


  • #39
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Sunday 8th December (Day 7/84) - 13m (with 8m @ MP)
    13 miles @ 7:36p/m average

    I thought I might find this run difficult after a very long day yesterday (5k race, 10 hour shift in work followed by Boards beers until 2am). However, I found the early miles pretty effortless and didn't think I'd have any trouble maintaining the required pace (7:50p/m) for the last eight. I probably should have planned my route better though. An easy, flat, wind assisted opening five miles were followed by an uphill drag of four miles straight into a headwind. Funnily enough, running into the wind seems to focus my mind better and I held the pace slightly below the required splits for that stretch, even though I did find it extremely tough. Once I got through that part of the route, I knew the last four would be a doddle in comparison. So it proved and the splits back this up with the last three of those miles being my quickest of the whole run. My legs are pretty sore now though after a tough two days and I'm looking forward to a welcome rest day from running tomorrow.

    Splits:

    Mile 1 - 7:39
    Mile 2 - 7:44
    Mile 3 - 7:49
    Mile 4 - 8:13
    Mile 5 - 8:05
    Mile 6 - 7:33
    Mile 7 - 7:44
    Mile 8 - 7:32
    Mile 9 - 7:23
    Mile 10 - 7:26
    Mile 11 - 7:09
    Mile 12 - 7:18
    Mile 13 - 6:55


    Subsequent to my 5k time yesterday and after chatting to some boardsies last night, I'm wondering if I've set myself a bit of a soft target for Seville (sub 3:30). I've just finished the first week of my plan and I already feel a faster time than that is achievable (possibly sub 3:20/3:25?). I may reassess my goal time closer to the race itself.


  • #40
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,672 ✭✭✭ThebitterLemon


    I definitely reckon you have set too soft a target, I think that with an injury free program you could do 3.15.

    Those splits (admittedly over 13 miles) augur well for a solid sub 3.30.

    cf


  • #41
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    ThebitterLemon wrote: »
    I definitely reckon you have set too soft a target, I think that with an injury free program you could do 3.15.

    Those splits (admittedly over 13 miles) augur well for a solid sub 3.30.

    cf

    I really hope you're right :)


  • Advertisement
  • #42
    ThePiedPiper
    Registered Users, Registered Users 2 Posts: 2,643 ✭✭✭ThePiedPiper


    yaboya, if you're already thinking the target is soft, the chances are you're right.

    I'd advise setting your MP as a range of speeds, run some MP miles at 3:20 pace, some at 3:30 pace, but get yourself comfortable over a range of paces. You can make a lot of ground in two months, so don't be afraid to be ambitious. When I was targeting my first sub 3:30, I ended up running a big negative split on way to a 3:23 IIRC. Seville doesn't have pacers anyway, well in 2011 they didn't anyway. You'll run your own race at your own pace.


  • #43
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Monday 9th December (Day 8/84) - Rest/Cross Training

    Did my hourly cycle of stretching and core exercises. Also bought myself a foam roller which should come in useful.


    Tuesday 10th December (Day 9/84) - 11m @ M/L pace
    11 miles @ 8:51p/m average

    I had a long shift ahead of me in work today, so it was a choice between a very early or really late run. I arose at 6.30am and decided on the former. Getting out of bed ended up being the hardest thing I did. Breezed through this in what felt like a snail's pace, but kept below the required time for most of the miles. Beautiful morning out there. For mid-December in the dark it's surprisingly mild!

    Splits:

    Mile 1 - 8:17
    Mile 2 - 8:50
    Mile 3 - 8:36
    Mile 4 - 8:56
    Mile 5 - 8:58
    Mile 6 - 9:17
    Mile 7 - 9:08
    Mile 8 - 8:51
    Mile 9 - 8:35
    Mile 10 - 8:38
    Mile 11 - 8:28

    All going to plan so far. I'm due to run 5m (recovery) & 15m (Long Run) this weekend. I'm working on Sunday so I'll probably switch those around. Shouldn't make any difference with Friday down for a rest day anyway.


  • #44
    statss
    Closed Accounts Posts: 1,802 ✭✭✭statss


    Hey,

    I followed the 18 week version of this plan for DCM2013.....you are knocking out similar paces than I did in training....all sessions logged here (http://www.boards.ie/vbulletin/showthread.php?t=2056844649&page=7)

    I defo think your goal is softish....I ended up doing 3.17...food for thought perhaps? I don't think I even hit the splits you knocked out in that MP session on Sunday just gone and you've loads of time to build on that.


  • #45
    statss
    Closed Accounts Posts: 1,802 ✭✭✭statss


    here's paces for 3.15 btw, from Blockic's log when he tried for 3.15 using the same plan.

    Training Type|Previous Paces|New Paces
    VO2 Max|6:05 - 6:10|5:50 - 5:55
    Lactate Threshold|6:30 - 6:40|6:15 - 6:25
    Easy Runs|8:00 - 8:20|7:50 - 8:10
    Long Runs|8:10 - 8:50|7:50 - 8:20
    Recovery Runs|9:00 - 9:20|8:40 - 9:00
    HMP|6:40 - 6:50|6:20 - 6:25
    PMP|7:25 - 7:40|7:05 - 7:15


  • #46
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Thanks. Definitely food for thought. I actually read the whole lot of your log the other night from start to finish. The lying on the couch when there was a marathon on the same day resonated with me a lot :)


  • #47
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Wednesday 11th December (Day 10/84) - Rest/Cross Training

    I struggled to get out of bed this morning after a very long day on Tuesday. When I got home from work I did my regular cycle of core exercises and then tried out my foam roller for the first time. Initially it was hard to get used to, but it's pretty amazing when you hit the right spots after you get the hang of it. I never realised how tense some of my muscles were. I had my best night's sleep in a while after that.


    Thursday 12th December (Day 11/84) - 8m (with 4m @ LT)
    8 miles @ 6:58p/m average

    As I've read many times on here, run your hard days hard and your easy days easy. I decided to follow that sage advice, especially since this was my only hard day this week. As I mentioned a couple of days ago, I thought my original target (and paces) may be a bit soft. I decided to run the first four miles at a manageable (7-8min/mile) pace and then try my best to keep the last four under the 7min/mile mark. I couldn't have planned this session any better. I absolutely NAILED it! Really over the moon with that and excited about what I can do in the next ten weeks. Who knows what time might be achievable by the time I get to Seville in late February?

    Splits:

    Mile 1 - 7:29
    Mile 2 - 7:14
    Mile 3 - 7:20
    Mile 4 - 7:10
    Mile 5 - 6:42
    Mile 6 - 6:39
    Mile 7 - 6:41
    Mile 8 - 6:28


  • #48
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Friday 13th December (Day 12/84) - Rest/Cross Training

    Late shift in work today, so just a bit of stretching and foam rolling when I got home.


    Saturday 14th December (Day 13/84) - 15m @ M/L Pace
    15 miles @ 8:33p/m average

    Due to my work commitments on Sunday, I swapped this session around with the recovery run that was originally down for today. Pity I had to do so, as it was definitely the most miserable day we've had so far this month. Spent the entire time battling the gale force winds & driving rain while trying my best to maintain an easy comfortable pace. Due to the conditions some of the miles vary by a minute or so, but it felt like the same effort all the way so nothing I can really get upset about.

    Splits:

    Mile 1 - 8:07
    Mile 2 - 8:09
    Mile 3 - 8:38
    Mile 4 - 8:35
    Mile 5 - 7:50
    Mile 6 - 9:01
    Mile 7 - 9:05
    Mile 8 - 9:03
    Mile 9 - 9:09
    Mile 10 - 8:53
    Mile 11 - 8:29
    Mile 12 - 8:06
    Mile 13 - 7:56
    Mile 14 - 8:09
    Mile 15 - 7:59


    Sunday 15th December (Day 14/84) - 5m Recovery
    5m @ 9:05p/m average

    I only wish I'd been able to keep the fifteen mile run for today. Yet another beautiful morning out there and back to our 'normal' December weather. A very pleasant forty five minutes or so spent out in the fresh air.

    Splits:

    Mile 1 - 9:11
    Mile 2 - 9:18
    Mile 3 - 9:00
    Mile 4 - 8:56
    Mile 5 - 9:05


  • #49
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Monday 16th December (Day 15/84) - Rest/Cross Training

    The beginning of the week signals my usual cycle of core work and stretching exercises. I also gave myself a good going over with the foam roller. I'm not feeling any soreness or pain, but I figure prevention is better than cure.


    Tuesday 17th December (Day 16/84) - 8m @ GA Pace (with 10 x 100m strides)
    8 miles @ 8:43p/m average

    This was my first outing with my new Garmin Forerunner 210. I found keeping the correct pace so much easier with this device, as can be seen from my pretty consistent splits. I only realised how to change the distance to kilometres after I had finished the whole workout, so I don't have splits for the strides this time. This was a very nice blowout. Felt really good after it.

    Splits:

    Mile 1 - 8:47
    Mile 2 - 8:42
    Mile 3 - 8:41
    Mile 4 - 8:53
    Mile 5 - 8:40
    Mile 6 - 8:40
    Mile 7 - 8:42
    Mile 8 - 8:41


    Wednesday 18th December (Day 17/84) - 4m Recovery
    4m @ 9:12p/m average

    Nice easy jog on a chilly morning. Felt like it really loosened me up.

    Splits:

    Mile 1 - 9:07
    Mile 2 - 9:16
    Mile 3 - 9:22
    Mile 4 - 9:01


    Thursday 19th December (Day 18/84) - 11m @ M/L Pace
    11 miles @ 8:52p/m average

    Early morning start for this one. Looks like we're back to regular December weather. Dark, freezing cold, drizzling rain and an icy breeze. Still, almost perfect weather for running! :). Glad to get this one over with and delighted once again with my consistent pacing. The Garmin is already showing it's value, helping to slow me down on these longer runs.

    Splits:

    Mile 1 - 8:41
    Mile 2 - 8:38
    Mile 3 - 8:48
    Mile 4 - 9:00
    Mile 5 - 9:00
    Mile 6 - 8:59
    Mile 7 - 8:53
    Mile 8 - 8:54
    Mile 9 - 8:52
    Mile 10 - 8:52
    Mile 11 - 8:52


  • #50
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Friday 20th December (Day 19/84) - Rest/Cross Training

    Little bit of stretching & foam rolling, but more resting than anything else.


    Saturday 21st December (Day 20/84) - 16m (with 10m @ MP)
    16 miles @ 7:31p/m average

    For the second week in a row I swapped my Saturday/Sunday sessions around. I'm going out tonight and in work all day tomorrow, so a four mile recovery run definitely seems more appealing after that than this one. My intention today was to start off comfortably and then try to keep the MP miles below 7:30. I think I could have done this much more easily if it wasn't for the incredibly difficult conditions outside. There was a tremendously strong wind blowing, as anybody else who ran this morning will attest to. It felt like hell at times, but I managed to stick to my target paces. Nice confidence booster ahead of a relaxing few days :).

    Splits:

    Mile 1 - 7:40
    Mile 2 - 7:43
    Mile 3 - 7:54
    Mile 4 - 7:39
    Mile 5 - 7:36
    Mile 6 - 7:41
    Mile 7 - 7:24
    Mile 8 - 7:21
    Mile 9 - 7:17
    Mile 10 - 7:28
    Mile 11 - 7:27
    Mile 12 - 7:27
    Mile 13 - 7:24
    Mile 14 - 7:22
    Mile 15 - 7:25
    Mile 16 - 7:16


  • #51
    belcarra
    Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    yaboya1 wrote: »
    Friday 20th December (Day 19/84) - Rest/Cross Training

    Little bit of stretching & foam rolling, but more resting than anything else.


    Saturday 21st December (Day 20/84) - 16m (with 10m @ MP)
    16 miles @ 7:31p/m average

    For the second week in a row I swapped my Saturday/Sunday sessions around. I'm going out tonight and in work all day tomorrow, so a four mile recovery run definitely seems more appealing after that than this one. My intention today was to start off comfortably and then try to keep the MP miles below 7:30. I think I could have done this much more easily if it wasn't for the incredibly difficult conditions outside. There was a tremendously strong wind blowing, as anybody else who ran this morning will attest to. It felt like hell at times, but I managed to stick to my target paces. Nice confidence booster ahead of a relaxing few days :).

    Splits:

    Mile 1 - 7:40
    Mile 2 - 7:43
    Mile 3 - 7:54
    Mile 4 - 7:39
    Mile 5 - 7:36
    Mile 6 - 7:41
    Mile 7 - 7:24
    Mile 8 - 7:21
    Mile 9 - 7:17
    Mile 10 - 7:28
    Mile 11 - 7:27
    Mile 12 - 7:27
    Mile 13 - 7:24
    Mile 14 - 7:22
    Mile 15 - 7:25
    Mile 16 - 7:16

    That's a great session in that weather, especially given that the non MP miles were not much slower!


  • Advertisement
  • #52
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Thanks John. How did Lanzarote go?


  • #53
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Sunday 22nd December (Day 21/84) - 4m Recovery
    4m @ 9:45p/m average

    A very easy recovery run on a cold and miserable evening. The fact that I was pretty tired and still a bit hungover helped me keep the miles at the right pace, as I didn't feel like moving any faster despite the temperature outside.

    Splits:

    Mile 1 - 9:35
    Mile 2 - 9:45
    Mile 3 - 10:00
    Mile 4 - 9:39


    Monday 23rd December (Day 22/84) - Rest/Cross Training

    Nice lie in this morning. Felt pretty stiff and tight when I got up though, so I spent some extra time foam rolling before doing my stretching & core work. Feel pretty loosened up now and ready for my tough session on Christmas morning.


  • #54
    belcarra
    Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    yaboya1 wrote: »
    Thanks John. How did Lanzarote go?

    Sh1t - both figuratively and literally!! :cool:


  • #55
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    belcarra wrote: »
    Sh1t - both figuratively and literally!! :cool:

    :(


  • #56
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Tuesday 24th December (Day 23/84) - 5m Recovery
    5m @ 9:34p/m average

    A pleasant little leg loosener ahead of tomorrow's tough session.

    Splits:

    Mile 1 - 9:18
    Mile 2 - 9:36
    Mile 3 - 9:30
    Mile 4 - 9:42
    Mile 5 - 9:40


    Wednesday 25th December (Day 24/84) - 10m (with 5m @ LT Pace)
    10 miles @ 7:08p/m average

    I wanted to run the first five miles nice and comfortably, then pick up the pace to sub 7 min/mile for the remaining five. The weather has been pretty difficult to run in lately and I was hoping it would be a bit kinder this morning. Thankfully when I awoke, I saw my prayers had been answered and a beautiful crisp, cool morning awaited me. This is the closest thing I've ever come to running in the Dublin City Marathon without actually doing it, as I ran through the City Centre this morning in complete isolation. No traffic anywhere with the streets reserved just for me, although I did miss the cheering spectators :D. As I was running point to point, my overall route was uphill no matter what way I tried to cover it. Having to slow down at certain points due to icy patches along with the profile of the course, meant I found myself a few seconds down after the first two of the five LT miles. I knew there was no need to panic though, as I was confident I could make it up in the remaining 2/3 miles when I got out of the shade and onto some flatter terrain. I thought I'd claw back the time gradually, but as soon as I'd completed the climbing and felt confident in the grip below me I really started to fly. I ended up averaging 6.50min/mile for the last five and was still accelerating when I finished. Delighted to get that out of the way and all before 10.30am too :). Looking forward to a guilt free Christmas Day full of food & alcohol before I get back out for a few more miles tomorrow. Merry Christmas to all!

    Splits:

    Mile 1 - 7:19
    Mile 2 - 7:25
    Mile 3 - 7:29
    Mile 4 - 7:29
    Mile 5 - 7:27
    Mile 6 - 7:02
    Mile 7 - 7:10
    Mile 8 - 6:55
    Mile 9 - 6:40
    Mile 10 - 6:26


  • #57
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Thursday 26th December (Day 25/84) - 11m @ M/L Pace
    11 miles @ 8:49p/m average

    After a late night drinking copious amounts of alcohol and a day spent gorging on turkey, sweets & chocolate, I expected a pretty difficult session this morning. It didn't turn out that way though, as I cruised through the miles incredibly easily. Maybe the fact that I was running yesterday's route in reverse almost two minutes per mile slower had something to do with that. The biggest challenge I encountered was dodging the numerous icy patches along the way.

    Splits:

    Mile 1 - 8:37
    Mile 2 - 8:56
    Mile 3 - 9:07
    Mile 4 - 8:58
    Mile 5 - 8:45
    Mile 6 - 8:45
    Mile 7 - 8:53
    Mile 8 - 8:41
    Mile 9 - 8:55
    Mile 10 - 8:49
    Mile 11 - 8:33


  • #58
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Friday 27th December (Day 26/84) - 5m Recovery
    5 miles @ 9.29p/m average

    I switched this around with the next day's session as I was heading to Leopardstown on Saturday and it would have been more difficult to fit in. Horrible night for it.

    Splits:

    Mile 1 - 9:10
    Mile 2 - 9:45
    Mile 3 - 9:24
    Mile 4 - 9:48
    Mile 5 - 9:18


    Saturday 28th December (Day 27/84) - Rest/Cross Training

    No running or exercise today. Spent the day at the races indulging in far too much eating, drinking & gambling, before continuing that pattern in the city centre long into the night. Luckily the mighty Bobs Worth paid all of my expenses :D.


    Sunday 29th December (Day 28/84) - 17m (Long Run)
    17 miles @ 8:50p/m average

    Dragging myself out of bed after the previous day's exertions was extremely difficult today. When I did get up, I felt absolutely woeful. I didn't want to put this off for long, so I headed out soon afterwards. Felt fine the entire time I was out on what was a perfect afternoon for running. I thought my hangover had been cured, but it returned the minute I finished. Happy to get this one in as it meant I hadn't missed a session during the madness of Christmas week.

    Splits:

    Mile 1 - 8:46
    Mile 2 - 8:58
    Mile 3 - 8:58
    Mile 4 - 8:57
    Mile 5 - 8:56
    Mile 6 - 8:53
    Mile 7 - 8:45
    Mile 8 - 8:50
    Mile 9 - 8:55
    Mile 10 - 8:57
    Mile 11 - 8:46
    Mile 12 - 8:41
    Mile 13 - 8:51
    Mile 14 - 8:50
    Mile 15 - 8:35
    Mile 16 - 8:56
    Mile 17 - 8:44


    Monday 30th December (Day 29/84) - Rest/Cross Training

    Nothing to report today. A day of rest & recuperation. Stretching and core work tomorrow before I'm back running on Wednesday.


  • #59
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,672 ✭✭✭ThebitterLemon


    I really think you should set yourself a higher challenge, your times and sessions so far are very impressive, I ran a 3.15 off high miles but no dedicated training and no speed.

    You look to be miles ahead of me at the moment and I'll be pissed off if I don't break 3.15:)

    Best of luck with the rest of your plan.

    TbL


  • #60
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Thanks a lot. At first I thought I'd be happy to break 3:30, but as the weeks & sessions have gone by I've started to believe much quicker is possible. At the moment I'm thinking 3:10 might be on if everything continues to go well. I don't want to be over ambitious and blow up though =-O.


  • Advertisement
  • #61
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,672 ✭✭✭ThebitterLemon


    Post a picture a of yourself so I trip up the right lad :)


Advertisement