mad about running

tues 27th jan
5k jog. 30.04
Just a nice easy jog to stretch the legs. Had planned to do this tomorro but with bad weather promised i said i would do it today

Sun 1st feb
12k. LSR
Out this morning at 8 in the snow. Forgot the watch so didnt know how far we had ran till afterwards. Lovely morning. Felt a lot stronger this week compared to last weeks LSR.

Fri 6th feb
6k easy jog.
kept it very easy as i plan to do a parkrun in the morning. Its been 3 weeks since i ran one so i am interested to see if i have improved much since. I have increased millage since my last race so im hopeing for something

Sun 8th feb
11k
1k warm up
10k tempo session
52.10
I had the company of 3 other lads for this. Really upped the tempo as we went along. Ran the first k in 5.40 and ran the last in 4.45/k. Tough session as i havent ran this distance at that pace since before i got injured last april. Thrilled i was able to keep the pace up. Im beginning to think i could run a sub 50 10k on a race day again. Feeling alot stronger these last few weeks so hopefully things keep progressing as they are. Have a local 5k planned for next sunday and then i hope to run the mattie carden 10k in early march.

beertons wrote: »

Looking good man. Strong finish.

Cheers beertons

Tues 10th feb
30min core workout

Thurs 12th feb
6k fartlek
First 750 of each km at 6-6.30/k and last 250 of each km at 4.45-5.30/ k. Legs very tired over the last km. Good session though all the same. Planning a. LSR in the morning and a 5k race on sunday.

Sun 15th feb
Cloghans 5k
23.35. 4.43/k average pace.
Started off well and settled into a nice pace. Then disaster struck. Lacer came lose so i had to stop and tie it. Struck off again and within 200mts it was lose again. Had to stop and because i was wearing gloves it was making tying them harder. Got going and hit first K in 4.47. The lads i was trying to beat were in the distance now so i decided to pick people off one by one and see what happened. Caught up with a young fella 1.5 k from the finished and we paced each other home. Crossed the line in 23.35. Splits---4.47. 4.34. 4.44. 4.46. 4.45.
Very even paced run. The legs didnt feel tired at the end so thats good. Never caught up with my running mates. The gap was too far. It a PB all the same since the injury so im happy with that. If only my lacer hadnt came lose 😠 .
Next time.
lovely fast course. Happy out.😄

Ososlo wrote: »

Congrats JohnMayo! Lovely time considering the bother with the laces! What a pain for that to happen.
You'll knock a fair bit off that next time no doubt! Well done:)

Thanks Ososlo. Bit of a bummer alright. Still i glad to be running pain free again and improving

Thurs 19th feb
6k tempo pace
31.30 average pace.--- 5.15/k
Increased the pace as i ran. Ran the first k in 5.42 and the last in 4.58.

Fri 27th feb
3miles steady pace.
I am suffering from a bout of man flu. Must have picked it up from the kids. Very little energy. Have a family wedding tomorro too. Hope to get a run early tomorro because if i dont it will be next week before i get out again.

3miles easy

Took sams advice and spent the weekend drinking. Took until this evening to have any interest in running. Glad i went out. Hope to do a 10k race on saturday.

Have a few mates running the marathons in Belleek. I wouldnt have minded doing the half but havent the millage done. Hopefully it wont be too rough in Enniscrone tomorrow. Starting a half marathon training plan on monday leading up to the moy half in may. Plan to do 4 10k races in these weeks as part of the training for it

River Moy half marathon is on the 16th of may.Thats 12 weeks tomorrow. Did'nt you do it last year Sam

Sat 7th march
Mattie carden 10k
49.40 average pace. 4.57/k
Weather conditions were tough. There was a gale blowing so i decided to use the wind as best i could, when i could. Started off with the wind on our backs. Hit the first big climb at the 2.5k mark. This climb lasted till the 4.5k mark with a small downhill around the 4k. Happy enough with how i felt at the 5k mark. Splits--4.36 4.38 4.47 5.16 4.54. The next 2k were fairly flat but as we turned on the mainroad just passed the 7k mark i was beginning to feel the pinch. Another big hill here into the wind which seemed to go on forever. Filled the lungs with air before the last k. Looked at the watch a 9k where is seen i was on for a sub 50 if i really pushed it. Gave it all to cross the line in 49.40. Splits4.43 5.09 5.24 5.32 4.36.Delighted as its my first 10k race since last april. Tough course but ypu need those races too. Didnt think i would run a sub 50 today as i missed a good bit of training over the pass few weeks. Happy out. Feet up for the evening me thinks.

SamforMayo wrote: »

Well done John, it was a rough day and that's a tough route with hills and it's so exposed with that gale coming in off the sea! Foxford next is it?

Thanks Sam. Knockmore 10k on the 29 of march first. Then kilmovee on the 4 of April and then foxford( run for boylo) on the 26 of April.
Whats are your own plans