Run Around

Results where up on facebook exactly 6:30 for my mile, apparently I did 6:30 in the last time it was 1500m race and + 29s for the extra 100, well at least it was consistent time.

Got talking to one of the girls and she was asking me why I was not running with my proposed marathon group simple answer was didn't want to get injured.

This year I have taken a lot off steps to ensure I don't get injured with this In mind I wont be doing paced miles on my lsr one paced session is enough although I might add one or two miles to the lsr.

I have not signed up to DCM yet, still fear I will end up injured the 95 euro is in the bank waiting for the last possible minute to enter.

9th September

45 mins @ easy pace

So far this has been a great day, finally got moved a group with the club so I'm really delighted with this. Did a lot more stretching before my run today and the tender leg went away must not be doing enough stretching, need to work on this a bit more.
Also should have the new shoes next week.

4.74 miles
Avg Pace 9:08
43.18 mins

10th September

10 mins easy, 70 min @mp and cool down

Got out late for this one, but really enjoyed it despite a sore throat hope it doesn't get worse than that.

Total miles 8.66

14th September

20 mile lsr

Every time I set out to do a long run I do question myself should have I kept the insoles my ex physio gave me after today I know I made the right decision.

Got up at half six a little later than planned and out the door at eight. Got up to Old bridge where I left my drink and did about 4.5 mile loops so I could stop for a drink each time and planed to take a gel every five miles found this worked well for me so will stick to this plan for DCM. I plan on using the water stations at the marathon might bring a small bottle with me. Overall a very enjoyable run a little humid but a great day for it.

Time 3:19:03
Avg Pace 9:57
Total Miles 20.01

16th September

Got home to find my new pair of guide 7 waiting for me, had a easy run today so perfect to break in the new shoes.

24.43 mins
Avg Pace 9:36
Total Miles 2.57

21st September

11 mile lsr

A welcome step down in the lsr this week, trying to get out around the time of the race and will do this as much as possible. it was a beautiful morning not to warm miles went quick enough and pacing was spot on.

Next week is mostly easy runs with the exception on Tuesday as it's a club session, I'm ensure if I do it as the pace is about 7:20 for 5 miles little concerned about getting injured.

Distance: 11.01 mi
Time: 1:49:02
Avg Pace: 9:54 min/mi
Elevation Gain: 379 ft
Calories: 1,382 C

25th September

3 miles easy

Little or no sleep the night before add a 10 hour work day and 3 mile easy run after work. Not feeling great at the moment a sore throat and bad caught normally wouldn't stop me going out but I'd rather miss a 60 min easy run than the long run on Sunday, will be resting until then.

The last of the plan is up it has doubles on Monday should be interesting, will do 16 mile lsr this week then another 20 mile and then the taper madness begins.

Went out on Tuesday to see how the body was did about two miles and knew I was not ready. Feeling a lot better now and will go out Sunday and back into training. The legs feel really fresh and cant wait to get back at it.

I didn't want to go out until I was 100% healthy, I did attempt a run but I wasn't happy so rested a few more days.

45 mins easy AM

Off today so left the daughter at school and started my run had to wear a base layer for this very cold dis morning , I didn't pay attention to the watch just ran at a comfortable pace. The legs unsurprisingly where fresh and the pace really reflected it.

Distance: 5.55 mi
Time: 50:19
Avg Pace: 9:04 min/mi
Elevation Gain: 204 ft


45 mins easy with 10x30s stides & 30s rec PM

Set out at five for this legs where grand from the earlier run, went up a decent size hill and back along the river to start the strides again not focusing on the watch and avg at 8:56 pace.

Distance: 4.63 mi
Time: 41:21
Avg Pace: 8:56 min/mi
Elevation Gain: 258 ft

Very happy with my first double day, tomorrows session is 90mins at mp but after today I will do a easy run and leave the mp run for Friday.

I am getting seriously nervous about the race all the normal questions have I done enough, can I hold my pace for the entire race

Total miles
10.18

Had a chat with coach about progress and the next two weeks, so dropped Fridays session and planed to do Sundays lsr with mp miles put in.

12th October

5k E pace, 4x(4km M pace and 1km E pace) and 1k E pace

I really needed a good run today doubting if I could could hold the pace for DCM. Got out at 9 had to put a base layer on as it was very cold. But later had to take it off as I was sweating buckets. Will need to get something for DCM to throw away may some sleeves.

Distance|Target Pace|AVG Pace
3.10 miles|9:50|9:50
2.5 miles|8:50/9:00|8:49
.62 miles|9:50/10:00|9:52
2.5 miles|8:50/9:00|8:51
.62 miles|9:50/10:00|9:51
2.52 miles|9:50/10:00|8:58
.62 miles|9:51/10:00|10:00
2.5 miles|8:50/9:00|8:45
1.88 mile cool down| No target|9:59

Total miles
16.84

Delighted with this session went really well and now I'm into the taper period. Will need to get some sleeves for DCM as had to take off base layer off.