Run Around

28th February

Week 1
Block 2


Oldbridge Park Run 24.17 1 sec pb!!!

For the last few weeks I've have been really trying to warm up properly before a race or a session, for a while I would do a race not cold but not warmed up enough. I have it stuck in my head it will take away from the race which I want to stamp out. So I set out to do the park run with a real good warm up and see would it effect the race. I miss calculated the distance to the pack run but none the less did not effect the race, I had no intention of going all out but see if I could match the previous park run time as the grass was very muddy from previous runs.

Warm Up 3.44 miles @ 8:44 pace (Will cut this down to 2 miles)

Park run 3.05 miles @ 7:58 pace (Corners where cut as grass was in terrible shape)

Cool down 2.95 miles @ 10:05 pace


Total miles 9.44

Happy enough and will continue with the better warm up/cool down runs.
I wont be doing another park run until conditions improve, I intend to pick a race near the end of March and see how I get on.
I should have more miles done this month but what you do with sickness.Will be aiming for over 100 per month from now on.

February Miles
69.80

2nd March

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

A nice and slow recovery run, left the daughter in school and headed of. I enjoy the recovery runs as there is no real target just enjoy it.

43.05 mins @ 9:54 pace

Total miles 4.35 miles

So it's been a while....

Fell into a bad slump running wise just couldn't get into it. Soon enough running four days a week dwindled down to nothing. I tried to get back into it but really wasn't bothered. It wasn't until i was on holiday gained a bit of weight and the other half mentioned it to me, so decided to turn it around and get back into the running, no less than 24 hours getting back from holidays I was back on the road, unfit but back.

So started back doing easy runs for a month before joining back with the club, I knew the best option was to go with a group below me and build from there. Did a full block of training with the group naturally enough struggled to keep up but near the end of the block the confidence grew, then had the mile trial, one mile flat out I was dreading it so much so I did a test run but only managed the mile in 7:04 a lot short from my pb of 6:30. So did the mile trial and ended up getting a pb of 6:28!! I'm back:D

Monday
19/10/15

The club is doing a Couch 25k in the hope to get people out running so signed my self up as a coach to lend a hand as well as getting a nice easy recovery run done in the process. Helping people with running is the best thing ever really enjoying it.

5 miles @ 11:16 pace in 56:20

Tuesday
20/10/15

5 mile tempo with pick ups

Warm up 1.05 mile @ 10:45 pace
Tempo 5 .04 miles @ 7:58 pace
Cool down 1.07 mile @ 9:38 pace

It was hard keeping the pace with this session with the rain and wind belting us for the whole session, definitely could have picked it up the wind/rain was not a factor.

Thursday
22/10/15

6 x 1000s

Warm up 1.07 @ 9:37
6 x 1000s Avg pace for each was 4:20
Cool down .94 mile @ 10:59 pace

Saturday
24/10/15

This is meant to be 5 x 1 mile repeats @ 7:30 to 7:40 but I am going to build up to the five starting with two adding one more each month concerned about over doing it.


Warm up 10 mins @ 9:57 pace

Mile 1: 7:36
MIle 2 7:38

Cool down 10 mins @ 10:13

I really want to get back to a decent level of fitness and will be training with the club for a while, the group will be targeting the Jingle Bells 5k so will train towards that.

Sunday
25/10/15

Lsr with 5st

Got up at 7 and was out the door after 8, It was a great morning for a run although uneventful, just had insects trying to increase my protein intake. Very few runners out you would know it's DCM tomorrow. Just let the legs dictate the pace. The miles few by the way home was along the river and was just fantastic running along it.

11.50 miles @ 9:07 pace

Sunday

L.S.R

I didn't sleep well at all last night woke up at 5 so had porridge and getting ready to head out a 6 but ended going back to bed. Eventually got up at 8 and really was in no humor to go out but got out at 9. I didn't really have a pace in mind just went by feel. First mile was 9:22 second was 9:19 after the third I was wide awake. Had my base layer on and had to stop mid run to take it off and just tie it around my waste instant relief ahh. Mile 1 to 9 was in the 9:22 range and mile 10 to 12 was under 9min/mile, a little too quick but wasn't going by the watch.

12.5 miles done in 1:55:21 @ 9:14 avg pace

Thursday

12/11/15

4.47 miles @ 8:32 avg pace

No real pace in mind just to keep the legs ticking over, found it tough after the last recovery week just doing easy runs so opted to make it a bit quicker.

Monday

16/11/15

C25k

Coaching the c25k tonight, had to take to the roads as the field was to wet. The group did 10 mins w 2 min rec x 3 pace unimportant It was a nice recovery for myself.

3.39 recovery miles

Tuesday

17/11/15

5 x 1 mile repeats with 1 min recovery

A new training block the last of the year, The plan was for a tempo run but I needed to switch sessions around to suit my self. The weather was terrible but had a group of six doing the mile repeats.

1st mile @ 7:22
2nd mile @ 7:25
3rd miles @ 7:17
4th mile @ 7:18
5th miles @ 7:20

A great confidence booster for me delighted with this session considering the weather ran in. Defiantly going to race the Jingle Bells 5k it will be a great indication of where I am. I was contemplating doing a half marathon plan aiming towards Bohermeen Half but think the sessions I'm doing are enough, might tweak it a bit.


warm up 1.63 mile @ 9:42

5 x 1 miles avg pace 7:12

cool down .65 miles @11:13 pace

Saturday

21/11/15

Tempo run with pick ups

Found this a hard session not feeling a 100% but got it done.

Sunday

22/11/15

Lsr

Didn't expect it be a nice morning for it but it was fantastic morning for a long run.
Love doing the long runs find them great to unwind after a hard week.

9.75 miles @ 9:11 pace

Doing the Jingle Bells 5k, Decided to do the Cork City Marathon and possibly the Dublin City Marathon as well, the Cork marathon suits me time wise no holidays in the way. Going to follow Jack Daniels 2Q Program two Q sessions and the rest is easy runs I can fit 2-3 easy runs but will hopefully keep it too four days a week and one cross training day.

So I will increase the long run and build from there, I feel I have a good base now and will start the 18 week plan in February two weeks early to allow for sickness or missed sessions.

Unfortunately there was a bereavement in the family so training stopped after Thursdays normal session. Total millage for November was just over 93 miles.

I lost my self didn't want to go training and had no interesting the race next week, after last week but the other half pushed me out the door knowing I would regret not getting out to the c25k session. I'm glad I did I really needed it to get out clear the head.

Monday

30/11/15

C25k

Cycled out to grounds and hit the road, the plan was to run the 5k with the group with a rest half way. I actually had to hold them back a bit.

3.86 @ 12.35 pace in 48:35

The group where delighted they did over 5k a little weeks they where doing 100m at a time.

Tuesday

1/12/15

Warm up 1.06 mile

10 x 400m w 1 min rec 91s- 98s

Had to brave this alone as I only got home from work at 7:30, so changed and headed for the track. Got warmed up and started the intervals. It was hard session going alone but got it done and happy with it.

Cool down 1 mile

Cheers tang, Getting the run in helped a lot and I would be pissed off if I didn't get out to the c25k group.

Saturday

5/12/15

Jingle Bells 5k

I didn't expect to run this race as I had a really bad sore throat thought it was going to develop into the flu since Friday. After overdosing on orange juice and anything that would keep it at bay. Lucky enough It didn't get any worse.
It was more than a race for me as I had the C25k group running the race as well.

I really needed to know where I am fitness wise and this race was the test, as I will be using Jack Daniels plan getting the proper vdot training paces is key, just the start at least will do a half marathon in March and will adjust accordingly. The weather was far from ideal going to give it a good go. A quick warm up done about .70 of a mile.

Mile 1: 7:01

Wished all the C25k group all the best, got soaked before the race and was eager to get going after the false start. Eventually got started. I was weaving in and out to get some space eventually got it but time had suffered a bit over it. Turned the first corner and nearly got knocked over in the wind. There was not enough runners to shelter behind the trees provided some shelter before the turn off to Chesterfield Ave. Just about managed to get the first mile in 7:01

Mile 2 7:26

The wind was in my face during the run up Chesterfield Ave, working very hard to keep pace, passing quite a few runners along here feeling the force of Desmond. Along the Furze rd was a lot calmer. Still working hard to keep the pace but was getting pushed back quite a bit. Watched beeped with 7:26, knew a pb attempt was gone at this stage.


Mile 3 and a bit 7:14

The last section down hill and to be honest a welcome relief tried to pick up the pace and passed a few more runners while gunning it for the finish line.

Chip time 22:25
Watch time 22:15 and exactly 3.1 miles?

Verdict

I'd take any time on a day like that, I am just glad I was able to run and get close to my current pb. Overall I'm happy but will attempt a pb in a few weeks. Definitely think there is a pb there my only concern is getting the training in as December is a busy month in work. All the C25k group finished the race if that race doesn't turn them off running them nothing will.

The race it self was very well organised and Donore Harriers where more than accommodating with my club.
The spread at the club house was brilliant unfortunately I had to run the other half's birthday week end was starting so had to run from the club house to buseireann a nice cool down, quite enjoyed it it was a nice change of scenery for me. Cool down 3.71 miles.



Sunday

6/12/15

Very easy run

Every one was hung over from last night and fast asleep and I had my running gear with me so set out and do part of the 5k route in a few weeks time in Navan. Legs where heavy so kept it slow and enjoyed the scenery. Got back and every one was still fast asleep.

5:04 miles @ 9:50 pace

Thanks Ososlo, sorry to hear about the incident with the lads little sh***, I really enjoyed coaching them as much I like getting my Monday back I will miss them.

Right from the start they all varied in ability and this changed right to the end. If anyone could go faster they where moved up to the next group like wise if they struggled. A few did move back but I'd rather them move back than quit the training. I think a lot of them just wanted to finish the race.

A lot of the C25k want to join the club so we did something right