Run Around

Hope every one had a great xmas.

I didn't get out running much after the last session over two weeks ago. The little one was sick on St. Stephens Day so I didn't go ahead with the 5k in Navan. After nearly two weeks off I know I would not have gotten a decent result.

Monday

28/12/15

3 miles @ 8:08 pace

Got out late enough for this I didn't have a pace in mind but it got soaked during the run.


Tuesday

I wanted to do a quick 5 miles a bit slower than tempo pace around 8:20. I wanted to see if the fitness remained after the xmas period. Went out early to avoid this storm and I'm glad I did looking out the window now.

5.01 miles @ 8:16 pace

Really happy the fitness has not suffered too much.

Just getting the goals out for the year out of the way

Goals for 2016:

Mile pb 6:20
Goal mile under 6

Half Marathon Pb: 1:47
Goal Time 1:45

Marathon PB: 4:40
Goal Time 4:00

Increase weekly mileage to 40 miles a week gradually
Run over 1000 miles this year.

I wanted to start training for Cork Marathon next week but I have three 12 hour shifts in a row so I will wait till the week after. I will follow JD 2Q plan with the vdot training paces from my 5k race I know It's not ideal but it's the most recent race. I'll be targeting the Bohermeen Half so I will have a better idea where I stand after the race. I might not be able to do DCM this year so really want to make a good go at Cork Marathon.

1st January

Easy Run

6.43 miles @ 9:14 pace
Avg hr 167

Headed out at 12 for this doing the Boyne 10k route, really wanted to keep the pace according to my vdot paces. Running along seen a man away arguing himself so gave him wide birth. Got half way and the road was flooded I couldn't see a safe way across I had the river both side of me so It was not worth the risk so turned back. Weather turned worse on the way back home but a enjoyable run all the same.

WTD|14.44
MTD|6.43
YTD|6.43

7th January

No running since Sunday due to work. My trusty 405 was giving a lot of trouble lately so treated my self to the Forerunner 225.
A new group of C25k will be undertaking our training guidance, so I will be coaching on Monday nights soon enough.

The better half is not motivated and had to push her out for a run today, gave her my 405 and will be putting plans on it and doing a few runs with her.

12:00am

Ran with better half got 1.75 miles done there was no bother to her. Set the pace to 13 min/mile let her set it. The pace was 11:30 and contestant.

19:00pm

A few club mates where planing a five mile easy run, headed to the track and did a ten min warm up.
The five miles was around 8:40 pace and was constant for each mile. I don't have the splits as still working out the watch. Did a 10 min cool down as well.

WTD|8.76
MTD|25.11
YTD|25.11


Going to run for the rest of the week and build up a few miles before the marathon training next week.

Id like to but Bohermeen is a target race, I would like to have a solid 3 months done before doing any race.

tang1 wrote: »

Makes sense alright, you could include Trim as part of a long run? Loads of others to keep you honest & get used to race environment again.

Its a bit out of the way I live in Drogheda. I would like to get a official 10 mile pb mite look at Frank Duffy race

10th January

10.01 mile lsr

The plan was to do miles with the better half then go off and do another 8 on my own. We had our daughter cycling with me and let her self go ahead at the pace set. She did her 2 miles at 12:30 pace bang on what I set for her.

Delighted with her self she went home and I set off too do my miles.

2 miles @ 12:30 pace

I set off heading to do a few miles on the grass but when I got to the pitch it was in no condition to run in. So quickly picked a different route. The miles ticked by but my hands where freezing bloody so cold out by the end of the run I was so hungry need to eat a lot more before a lsr. A nice lsr before marathon training next week.

8.1 miles @ 9:35

Looking forward too the plan but dreading the Q2 session on Thursday, I've 32 miles next week with the quality sessions taking 23 miles alone, so have 9 miles to fill in. I'm not sure which days I'll fill them in with.

My training paces is my 5k time doubled and added 3 mins which I feel is a bit conservative until I have the half marathon to give me a better idea where I am.

Easy pace: 9:49
Marathon pace 8:46
Threshold pace 8:13
Interval pace 7:33

WTD|22.52
MTD|36.87
YTD|36.87

Saturday

1.96 miles @ 10:54 in 21:19

Took the gear into work as I only had 2 miles to cover for this run, really couldn't get into this run legs where heavy so didn't want to force it.

Sunday

Q1 3E+4M+1T+1M+2E = 11 miles

Set off at 10:00 and let the other half get her run done first.
I have changed the my breakfast in the morning from porridge too muesli, eggs with toast and washed down with a smoothie. I find this combination does me well, found no need for gels or water so far but will be starting using them soon when the runs get a bit longer.

The miles ticked away and really enjoyed this run. The 4 miles @mp where manageable, only target I missed was the mile @ t pace had too slow down for traffic. As long I'm withing 10 sec of my target time I'll be happy enough.

Distance|Target | Result
3E miles|9:47|9:39
4M miles|8:47|8:44
1T mile|8:13|8:19
1M mile|8:47|8:40
2E miles|9:47|9:34

Monday

Recovery Run

3.01 miles @ 11.19 pace

Needed this run as the legs where heavy from yesterdays run.

Tuesday

7.01 easy miles @ 9.19 pace

Not working today so headed out early for this. legs felt great after yesterdays run glad I went out for it. Had about 4 miles done but took a different route to include some hills.

Wednesday

Core/Strength training

Thursday

Q2 3E+6X(2 MIN I W/2 MIN JG BETWEEN) 4 X (1MIN R W/2 MIN JG) +2E

Plan was to do the 3 easy miles then head to the track to do the faster stuff. Found this tough missed one target but will not dwell on it, it was a great session and highly enjoyable one at that.

I'm signed up for Bohermeen Half, I signed up last year for it was in no shape to run it so I am looking forward to racing it. I will be supporting the other half at her 1st 5k next month.

Monday

The last two weeks of training where 80% of the 40 miles and now it's up to 90% so that is 36 miles each week for the next four weeks.

Easy miles + C25K

Our C25k started last Thursday but I'm only coaching on the Mondays, It's a grand to get some easy miles in. The C25k group did well did 100m run with 100m walk x 10.

Total miles done 6.21

Wednesday

1h Core/Strength training

Thursday

Q2 5E+4 X (1T W/1 MIN RESTS)+2E

The plan was to do the 5 miles and finish it at the track and start the 4 x 1t and do the 2 cool down as well

5 miles @ 9:53

1st mile @ t pace 7:44
2nd mile @ t pace 7:40
3rd mile @ t pace 7:32
4th mile @ t pace 7:38

2 mile easy @ 9:37

total miles 11

Monday

Easy miles & C25K

Did a few easy miles before meeting with the c25k group, they did 300m run w 100m rest x 6. Had a few missed people from the training due to the wind, then did a mile on the way back home.

5.23 miles @ 10.26 pace