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29/12
Having been couped up in the house and hotel over Xmas just wanted to get out and run.. havent ran in a few days..no particular speed or tempo in mind,just wanted some breeze in the face and air in the lungs.. ended up doing a fartlek session.. just picking random points to stretch the legs then slow down for a bit...
Ended up with doing 6.5miles @7.33avg hr/avg 155

30/12
Legs felt a bit heavy after yesterday but I had planned a steady st. run with a pal..
We did 1 mile easy 8min/mile then upped it for 5miles keeping it between 7:10-7:25 rounded off with 1k cool down
6.66miles @7.30 avg hr/avg 157

3/1
Gym session.. squats/pull ups/bench press/deadlifts
4/1
Speed session
Plan was to do 5 laps of a local park(.72miles) with 2min rest after each lap.. wasn't feeling it at all.. 1k warm up then jumped straight in..laps were timed@4:30/4:36/4:39/4:37 at least there consistant
Bailed early as the motivation was zilch plus was cutting it tight to collect the kids..
Totaled 4.5miles @8:39
I got avg hr. Of 124 maxing at 155,maybe the cold weather is messing up the hr sensors

8/1
A nice mild morning to get out and log up some easy miles. Managed to get in 10.5miles @8:15 avg.. avg hr 134 nothing major to report about the run ,aimed to keep all miles above 8min mile

13/1
Today's run was tougher than I intended..
Aimed to to 5miles between 7:10-20.. we headed to the phoenix park, 1 mile easy to get going(8:00m/m)..starting at c.knock gate with the wind in our back headed around by North Road, picked up the pace quite comfortably and managed to clock 7:15 for the next mile, around by the back of the zoo and across to Wellington monument in another 7:15 happy enough with how we were travelling but the next 2 miles were to be a struggle,heading uphill into the wind towards the s-bends next mile was 7:20,this felt like a push, the following mile was a complete struggle,down the s-bends and up the upper Glen road.. the wind and gusts felt quite strong and I struggled, really disappointed with this mile and clocked 7:32..remaining mile back to the car was steady and this was at 7:36, hell of a lot easier than the previous mile as we where sheltered from the wind.. today's miles 8:00/7:15/7:15/7:20/7:32/7:36..
Total 6:22 @7:28 avg

16/1
Rest..-hungover
17/1
Did some intervals/speed session
2k warm up then
4×800... 4x400
Was good to get out early and get it over with.. target was to do the 800s in 3:14 taking 90 seconds recovery.. reps came in at
3:13/ 3:15/ 3:16/ 3:14 turns out the loop is a little over 800 as it measured .53miles.. so happy enough with consistant pace ,although at times felt tough
2mins rest then onto
4x400
Wasn't too sure on the rest period between reps so took between 45-55sec
Felt a lot easier mentally as it was just a straight path. Reps came in at
1:04 / 1:08/ 1:04 / 1:05 also turns out route measured .21miles so a little under 400meters.
Also Hamstring felt ok,no tightness
Happy enough with the session
5.6miles @8:15avg

21/1
As im Ioosly following h.h advanced half plan today's run was a 3mile pace run so i decided to take in hartstown parkrun. I intended to run this a little quicker than half marathon pace and use it as prep for raheny5 next week. I wanted to just keep consistant miles.(6:30). didn't turn out this way,6.28/ 6:48/6:32... the middle mile is always a struggle , finished in 20:28 which in 10secs outside course pb, happy with the time as I didn't blast out of the blocks but disappointed with middle mile,not sure if it's concentration or lack of speed Training??
1 mile warm up/ park run / then a dash to work..
4miles total
22/1
Long run so decided to change the route a bit and make it a little longer. Took in some of the canal and phoenix park. A nice fresh morning with little wind. First 7 miles hung around 8m/m or a little under,didn't really look at the watch,when I realised the splits, consciously I slowed it a little to 8:15's.. put the heart monitor on to see how I'm doing.. felt good n comfortable all the way round
13.1 @8:06 avg hr 139

26/1
Unable to run due to family commitments
27/1
Nice slow easy run,ran the same route as 2 days ago and tagged a bit extra on at the end. tried to run alot slower which I found really tough.bit of a chill in the air and a strong enough headwind at times.
4miles @8:21 avg
28/1
On the plan was a rest day or very easy running, with raheny5 tomorrow, i opted to do the latter and took in parkrun with the wife. This was a mix of run/ walk so wasn't too taxing on the body..
5k in 32 mins....

31/1
Took a rest day following the raheny5 but now back following the hh advanced half plan..
Today's session was4 X .5mile.. forgot what speed these were to be run at so did 5k pace... and took 75seconds rest.used the usual loop which measures .53miles and pretty much nailed the session with the reps coming in at 3:18/3:17/3:18/3:17.. 2k warm up followed by a 1k cool down
Total 4.5miles @7:58 avg avg hr 145
1/2
Again 2 fast days back to back.. brought my 40min tempo run forward by a day..
Found the 2nd and 3rd mile tough,probably working harder than I should have been, mile 2 had a steep incline,this lead into a stiff headwind for the 3rd mile..thankfully mile 4 had a nice downhill which helped the legs a little,that's 3 fast days quite close together so no wonder the legs were a bit fatigued. lt was a small warm up followed by 4.5miles @ between 6:58-7:08.. 1k cool down..
Total 5.13 @ 7:16 avg

7/2
3x1 mile repeats...@10k pace //90sec Jog..
Can honestly say I really enjoyed this run... I ran an old route in reverse and the change of scenery/gradient at different times done the world of good.. started off with a 1mile warm-up then straight into it..1 mile repeats came in at 6:52 this had a steep climb at the beginning so I worked my way Into it as I tend to go off too fast, second came In at 6:45 again felt quite comfortable and the 3rd came in at 6:38 felt really good and happy with the workout. I even threw in a final 1/2mile down the hill I originally ran up on the first repeat..@ 6.57 although this felt effortless..
Total
5.65m @7:22 avg
8/2
Headed off on an easy run after work, was hoping to get out earlier as it looked nice but wasn't to be.... just ran easy and decided not to look at the watch until I was done, was pretty pleased as I logged
3.5miles @8:17 avg
Miles came in at 8:20/8:15/8;16/8:18

12/2
After a few beers the night before,the long run was now down to an easy run.. managed 7 miles @8:10 avg..
14/2
Last week's session left me on a high so I decided to repeat it plus more.. 4 ×1mile with 90 seconds recovery @6:35 pace.. 1 mile warm up, First repeat has a small sharp Hill managed to get thru in 6:33 feeling good, second rep was 6:33 again, third was tough,with a gradual climb and into a stiff headwind managed 6:43 a sloppy start didn't help either...wanted to finish on a high so upped final effort and finished in 6:31..
4× 1mile @ 6.33/6.33/6.43/6.31
Total 6.3miles @ 7.32 avg
15/2
Recovery Jog
2.8 miles @8:30 avg mile
Plus upper body weights session

20/2
Rest
21/2
Back to the phoenix park To run the same route as last friday only this time to take in 5X1 mile..@5k w:90 seconds recovery after each mile..1 mile warm up then 1@6:25, made a mess of the 2nd by stopping the watch instead of lap!! Guesstimated the finish 6:40 was speed although i do think it was slightly quicker.. 3rd rep was 6:28, 4th rep 6:42 this was tough up the north Rd into a stiff headwind.. 5th rep was a disaster 7:05, very strong wind/jelly legs and out of gas!! 1 mile cooldown...
Reps: 6:25/6:40?/6:28/6:42/7:05
Total 7.1miles @7:35avg
22/2
Wanted a slow run and jumped on a treadmill w/ storm Doris brewing outside
5k in 27min @8:45avg, although I sweated buckets doing this...

28/2
Hill sprints... went down to the tolka valley between Finglas and cabra..
First Hill: 5 sets..... times 23-25 seconds
2nd hill: 3 sets times all 36 seconds
3rd hill: 2 sets both 25 seconds...
10 sets with a full recovery...
3.9miles including w.u

Monthly milage 115.5

1/3
A quick lunchtime run and got some steady miles in
4.2miles @7.29...

7/3
6X400meters 1 min recovery...
Splits were 1.20/1.20/1.22/1.22/1.21 pretty consistant as they where low 1.22's too
Total 3miles @8:20 avg

8/3
Easy run
2.5miles @ 8:10 avg

9/3
30 min Tempo.. 1 mile easy/2 fast / 1.4 cooldown
2 fast miles avg were 6.30
4.4m @ 7.29 avg

13/3
The legs were a little stiff after yesterday's exertions, deliberated over taking the day off or doing a recovery run.. opted for the latter and did 20mins... it was quite warm n found myself sweating alot,
2.5miles @ 8.15mile..
14/3
Straight back on the horse and out again for some steady miles,again it was warm but the first mile wasn't too hot 7.40, upped the ante but again found myself sweating buckets and felt ,ikea I was working alot harder than I should have been..
5miles @7.22 m.m
15/3
Out for some intervals
Was meant to be 6X800 but did 1 for the road so 7 in total..
The target was to be close to the 3min marker for each rep w/ 90 seconds recovery...only found reps 4/6 a struggle..
times came in at 3.03..3.03..3.01...3.02....2.59...3.01...2.50 (.47mile)
Including warm up now cooldown...
5.21@8.16mm

23/3
A late evening stroll clocking up some easy miles.. didn't bother looking at the watch until I finished..
4.63miles @8.10 avg
25/3
A fab morning for a run,the plan was not to run as i was doing the dunboyne 4m the following day,so I volunteered at the parkrun, as the day went on I was itching to get out so I went for an easy 5k
3.11miles in 25mins

26/3
Dunboyne 4miler:
I was more hopeful than optimistic heading into this, the intention was to Improve on last year's time of 26:12.. I was delighted to hear there was going to be 26min pacers..I arrived in plenty of time with the army in tow.. parked in the community hall, collected the race number without any fuss, chatted to one or 2 people outside then headed up to the spar with the wife n kids to stock up on some E-numbers before I headed off!! Off I went to do a warm up.. weather was fab with a bit of wind..I placed myself close to the pacers as we entered the start pen but once the crowd gathered I found myself getting pushed back further away from them.. as I crossed the start line the pacers were already about 30 meters ahead, slight panic --skip thru the crowd and before I know it I'm right behind them..I decided to jump in front of them as there's a few people about and let them push me along..first mile came n went in 6:25, second mile was out on the motorway, I stayed focused and stayed ahead of the pacers 6:28 ..once we turned off the motorway n headed back to the village I felt Comfortable although the pacers were right next to me..6.29....entering the housing estate and the final mile,in the blink of an eye the lads have opened up a gap of about 30meters, still plenty of time left but don't let the gap get any bigger, over the 800meter then 600meter marker on the corner, one last push, get ahead of the lads...little incline but I put the effort in and got level with the guys, approach the final corner and one final push, catch the 2people ahead, sprint finish and I come home In 25:50, chuffed with the time and effort, finally breaking a sub 20 5k in the process..

4/4
Nothing spectacular about this one,bumped into an old gym buddy on route so had some company,nice handy 4.5miles@7.30avg
5/4
Headed down to the polo grounds in the phoenix park to do some intervals..parked up at chesterfield so 2mile warm up then Into 4 laps/90sec rest after every lap/ polo-ground measured .6miles and laps were timed @ 3.28/3.32/3.37/3.36... ideally would like to get all laps down 3.30,a bit of speed and speed endurence needed..2 miles back to the car felt tough, so I obviously put the effort in on the repeats
6.5miles @8.08 avg

7/4
Decided on a quick tempo before I headed off on a stags,got stuck at a rail crossing - bad planning on my part which killed the intensity..still managed
5.1miles@7.03avg..
10/4
Post stags blowout..had put it off all day, finally headed out after 8..started slow but then upped it to sweat out some alcohol..
Surprisingly didn't feel too bad
5.12@7.15avg.

19/4
Felt ok after yesterday's session so decided to get a long run in as I can't run Thursday and want to do parkrun the weekend..headed to the park @miday and it was nice and mild with cooling haze..took in a nice route heading down the park with loop of popesX and pitches then around by Wellington monument..had a nice 3 mile climb from S-bends up and out by mount sackville and up to myo's pub..finally finished off back at c.knock gate for an 11mile total@7.56 avg

Duanington wrote: »

Why not take a look at the "best 10k workouts by McMillan" thread? Lots of good ideas over there that you could use

Cheers d, just had a look.. if I start this week,it will take me up to the dunshaughlin 10k as we're away on hols for a week.. any more tips/advise fire 'em at me ðŸ‘

Should of mentioned times/paces are based off 1.32 half in bohermeen and 25.50 in dunboyne 4m.. hoping to get under 41 and as close to 40 as possible!!