Run Around

3rd January

5.01 miles

Brought the gear into work and had my route planned hoping that the rain would ease off. Luckily the rain held off and got out, had planed a quicker pace but just could get into the run this was more like my lsr pace.

Distance: 5.01 mi
Time: 45:22
Avg Pace: 9:04 min/mi
Elevation Gain: 298 ft
Calories: 632 C

4th January


9.98 miles lsr

I was considering not going out today after yesterdays run but dragged my self out. Put on my watch and the metal fastener just fell off!! so grabbed the daughters loom bands to hold it together. The run itself was great but had to slow it down a bit just got into a rhythm. Stopped at the local shop to get eggs(second breakfast) had 9.7 miles done sure I'll run with shopping bag in hand make up the 10 miles short by .02 of a mile.

Distance: 9.98 mi
Time: 1:29:56
Avg Pace: 9:01 min/mi
Elevation Gain: 327 ft
Calories: 1,220 C

Recovery run after work tomorrow then back into club sessions, looking at doing the local park run in two weeks and the Duleek School 5k Race 2015 on 15th of February. Also might do the Bohermeen 10k and the clubs 10k after this it will be half marathon training thinking of the Rock and Roll Half and Dublin Half. Then would love to do the Louth Novice runs this year.

10th January

2.63 miles

11th January

4.88 mile lsr

15th January

Missed Tuesdays session due to work

Warm up & Cool down of 10-20 minutes @ Conversational Pace (50-65% of MHR)
The Session - 6x1000m @ 80-90% MHR. Finish off with 1x150m (25 seconds approx) at max effort (100%)

Warm up consisted a run up to the track and a few laps around the track about 1.87 miles

The 6 x 1000s where hard but finished the session the wind and heavy rain didn't help 3.94 miles

Cool down was a few laps and a run back home 1.36 miles

Total miles 7.17 miles

18th January

Lsr

Finally got the replacement strap for my watch after a while got it fixed. Will have to work on Sunday once every month so will take this as a step back week to give the body a chance to recover. Picked a nice route with a few hills, didn't have a pace in mind so let the legs dictate the pace.

Distance: 6.02 mi
Time: 54:19
Avg Pace: 9:01 min/mi
Elevation Gain: 280 ft
Calories: 747 C

24th January

Oldbridge Park Run: 24:18

I went into this race not looking for a pb but to see where I'm at, even with the hills on this course I'm not close to the level I was last year.

Cycled up to the race jogged and a few strides to warm up met a few from the club. The start was grand until the first hill took it easy as it was still icy in places had to watch my footing constantly to avoid falling. There was much passing during the race every one ahead was at a consistent pace.

Not really happy with the time but only really back at the proper training so will take time to get use to the training, I really enjoyed the race and hope to make it a regular thing. It will be a good indicator of any progress I make during the year.

Result:
24:18
33rd/134

27th January

Warm Up and Cool Down: 2 mile easy jog
The Session - (6 x 1 minute uphill and 3 minutes return recovery) + (8 x 30 seconds uphill with 2 minute jog return recovery)

Rushed home from work, forgot charge the watch as well. Cycled up to the park and jogged to the meeting spot watching some of the groups going by, got to the spot to find my group gone so ran down the road and catch one of the groups and stuck with them.

I really enjoyed the session held back until the last few hills and found my self leading the group.

Total miles about 4

Unfortunately caught some bug on Friday which I'm just about over it, so no running over the week end for me.

January was basically just about getting back to a decent level of fitness and hopefully build on it. There are less than two weeks left of the training block and will do a 5k race at the end of it.

January
Total Miles 93.50

9th February

Picked up a infection in my eye which sounds minor but irritating as hell so no running for me again last week.

5 miles easy

Had my pacer cycling in front to keep me honest target time was 8:40/mile, first mile was 11:38!! but after my daughter locked her bike at school I was on my own. Other splits where (8:18),(8:37),(8:38) and (7:42). Felt good after it not surprising as did nothing in a week.

Signed up for the 5k in Duleek on Sunday the few days off hopefully wont effect me come race day. I was thinking of just not racing but really want to do at least one race a month. Not feeling confident of a pb but aiming for 22mins. Target 10k race was Boyne 10k but I'll be stewarding it instead so will have to find a different 10k.

Distance: 5.01 mi
Time: 45:09
Avg Pace: 9:01 min/mi
Elevation Gain: 284 ft

12th February

Legs where heavy after Tuesdays session so rested on Wednesday.

Last session before the race on Sunday, We had one runner from a group up who joined us I hate this because they always push the group more than should. But kept at my own pace around 7min/mile.

Warm up of 2.1 miles @ 8:59 pace

6 x 1000 with 1 min recovery 3.83 miles @ 7:00 pace

Cool down 1.05 miles @ 10:08 pace

Total miles 6.98

After this session I'm hopeful that I can maintain 7min mile pace should put me just under 22 mins.

15th February


Duleek Schools 5k 22:45

I was hoping for a pb in this race knowing it would be tough going but wouldn't be disappointed if I didn't get it as I'm only really back at club training since January.

Mile 1: 7:00

The first mile was the best split for me did go a little fast but slowed down, everyone was in the right spot as there was now over crowding the stewards did a fantastic job.

Mile 2: 7:19

After the second mile I knew a pb was gone the legs where getting heavy the loose gravel road with potholes didn't help either.

Mile 3: 7:38

At this stage just wanted to get under 23 mins and nearly stopped as a kid pulled over in a stitch but told me to go on, the last few hundred meters I normally can sprint for the finish but I had nothing left.

While I didn't get a pb I'm happy that I gave it my all and improved on the park run result, I know there is a better time for me will need to knuckle down more. I have missed a few sessions this month might have played a part. On the hunt for another 5k race at the end of the next training block. Looking forward to the recovery week and mile trial next week.

Race link https://connect.garmin.com/activity/698341072

Ososlo wrote: »

Great improvement alright since the Parkrun Darren. well done on your time. It's all going in the right direction!
Good luck with the 1 mile !

Cheers Ososlo, what's next for you?

Ososlo wrote: »

Half marathon in April is the main focus but I'll do a park run and possibly a 10k before then but not sure when/where yet. Just want to get a good few weeks of training under the belt.
Any specific target for the mile tt?

It stands at 6:30 so maybe 6:20.

Ososlo wrote: »

excellent! Best of luck! Is that done on a track?

All done on track it's a lot more accurate.

23rd February

Week 1
Training Block 2

The clubs groups have been slightly changed but I am still with most of the previous people, this block has more speed work involved. Hill work has been replaced with a tempo run starting with 20min and increasing by 5 min every week and 1000m replaced with 800s.

There is still 4 x 1 miles on Saturday or a option of the local park run, lucky enough I'm off this Saturday and have a week off work so will do a park run this week and next week. I'm not expecting to get a pb on the park run but If I can get a decent time at it I'd be in a great position getting the 20 min 5k. The Oldbridge parkrun will be a great indicator of my fitness and hopefully sub 20 attempt.

While I been making progress so far I think any progress will be small and will take a lot more time so half marathon plans will be next year I would like to get a time for 10 mile so might do the Frank Duffy 10 mile race. I'm giving my self plenty of time to train for the targets races and will hopefully do a few more races in between.

Target 5k Race is the clubs race 19th June
Target 10k Duleek's 10k 15th August

Rest or Recovery Jog, 30- 50 Mins @ Conversational Pace (50-65% of MHR)

50.46 min @ 9:46 pace = 5.18 miles