Follow the leader

Sept 3rd
5x1mile off 90 sec. Target <6.30
Reps 6.26/6.28/6.28/6.28/6.26
7.8m@7.35

Sept 4th
easy run
10.1m @8.18 avg

Sept 5th
M.p tempo
Met a few from the club to do an early m.p tempo covered 8 miles @7.10-15 pace..felt pretty comfortable
3k warm up and 2k c.d
Total 11.11m@7.32avg

Sept 7th
16.1miles@7.53

Sept 8th
Recovery 5.4m@8.30s

Sept 24th
Solo session.. 3x2miles off 2min jog
The head was still a bit stuffy but I said I'd dive in and adjust the paces accordingly.The first rep I spluttered along but felt ok, was pleasantly surprised to see I averaged 6.35 for the 2 miles..2nd rep average was 6.40 and final set was also 6.40.. worked hard but controlled over the final set. 1mile c.d to round out
9miles@7.13avg

Sept 25th
M.l.r
I've been wearing the chest strap a lot lately so just ensured I kept the pace sensible,averaged 131
11.2 miles @8.18

Sept 26th
Arrived at the club to do a m.p tempo with one of the lads..1mile w.up then 9@m.p 1 c.d..
Felt really good on the m.p miles averaged roughly 7.11 with the 8th mile a little slower as my pal was struggling..picked it up to 7.06 over the last mile, definately finished knowing I had plenty more to offer, hopefully another 17 miles more!!

Sept 28th
Met with some of the crew and 5 of us headed out into the Meath countryside..very quiet country roads, nice for a change and certainly hadn't a clue were I was going...took hi5 gels @10&amp;15 miles..felt ok..finished off with the last mile back on the track.
22miles @7.48 pace

Sept 29th
Short recovery run
4.2m@8.48avg
58miles for the week
203 for the month

Oct 8th
Finally found Lorenzo!! He may have been a few days late but a gale was blowing as I made an attempt at 3x2miles.. 6.45 avg for the first 2miles followed by 2min recovery jog .. 6.50 avg for the next 2miles and this time took 2.5mins jog, the wind certainly took it out of me and finally 6.53 avg for the last section, slower than the previous time I did this workout but the conditions certainly didn't help matters
9miles@7.30avg

Oct9th
Recovery/easy run
7.5miles@8.35 avg

Oct 10th
Took it off as I felt wrecked and plan was to include m.p miles in weekend long run...

Oct 11th
6.3miles easy with some strides added at the end of every mile..
6.3m@7.45

Oct 12th
Long run.
Headed out to Duleek to take some rolling hills.. 4miles easy then 10@m.p, felt quite stiff and not very comfortable at the start but found a nice rythym on the m.p miles..averaged 7.11 for the m.p section opted against a gel as my stomach couldn't be trusted, 3miles steady@7.40 to round out the session.
17.4miles@7.27avg

Tuesday 22nd
I hadn't been the doctors In 15years and now I'm back again for the 2nd time in 8days. Diagnosed with a chest infection and put on a course of antibiotics.

Sat
I still harboured am ambitions of racing dcm, having collected my number on the Friday. I was midway through the course of tablets and had noticed a considerable improvement.i laced up and went for my first run in about 10 days, a 2mile stint around the block, 1 easy and 1 at pmp. Lungs and breathing felt fine and the legs were no doubt fresh.
8.00/7.20 for the 2 miles..

Sunday 27: Dcm 2019
First day drug free in about 10-12 days and I must admit I felt good. I was no longer bunged up, chest felt clear too. Maybe things were going to work out in the end. Got collected and headed into town for 7.45'ish..up to the bag drop and then on up to the start.small warm up then on up into wave 1.
I still wasn't sure how the body would hold up.
Initially my plan A was to go sub 3.10, I lowered the flag slightly to 3.15 and said id re-evaluated as the race unfolded.. I was running with 1 of the lads from the club and the plan was 7.25 pace.
First 2 miles were pretty uneventful and the congestion helped us from getting carried away, by mile 3 I was beginning to work and certainly felt the pinch going up manor st and aughrim st, sky blue gave us a shout @the zoo but by the time we reached Aras I knew it was going to be a slog..I flicked across to check the h.r and I could see I was already in the 170s.. During the rock n roll I struggled early on but then grew into the race, maybe today would be the same.. I popped a zero tab at the water station and found the climb out of c.knock not too bad. I'm working pretty hard but the happy face mask is on as I know the wife and kids are around somewhere,thankfully I see them just after myos.. the next 3 miles are a welcome restbite, i pop a gel on the downhill segment..we're ahead of schedule averaging 3.13 pace but the h.r is still in the high 160s. I feel strong going up Laurences rd, my pal drops off,i slow slightly and he soon catches up..once onto the crumlin rd we pass the halfway point in 1.36.30.I'm working extremely hard to maintain pace.. before we vere left I tell my pal to go on without me.. I'm beginning to fade , and fade quickly,the lungs and chest feel fine but the legs feel drained.. the 7.20s drift to 7.50 before I stumble upon 8.10.. 14miles in and my goose is cooked..I stop and take another gel and some water before trying to get going again.. Deep down I know the inevitable and call it a day at the K.C.R.. and my first ever D.N.F.. Here I bump into one of the kindest stewards ever, call the wife to come and get me before making my way back to the baggage drop..
Was i silly to run/race? Possibly, I was always going to try regardless and I suppose the inevitable happened in the end..

Wed 30th Oct
The body took a a bit of a beating in the bit of dcm I ran.. I was quite sore the following day but the pains had eased greatly by the wed.put on the chest strap to ensure I kept the h.r down and ran quite easy.
8 miles@8.22avg hr 136avg

Fri 1st nov
Repeat of wednesdays session only a fraction quicker, didn't feel comfortable at all.
8miles@8.17 hr 140avg

Sat. 2nd Nov
Jogged the 2miles up to parkrun. Met up with some of our group and went around d in 23.16
It was a push at times but the company helped distract from the effort!!
2mile jog home for 7miles total @ 7.47

Sun 3rd
Needed some headspace so repeated weds run in reverse. It was lashing rain so I got pretty soaked, rarely looked at the watch but knew I was moving quicker than wed & fri, decided up push the last mile which was uphill, effort was equivalent to last mile in a 5/10k, it was a 6.40 mile and it had me bunched!!!
8mile @7.32avg

Since dcm debacle I've contemplated doing San seb the end of the month to clonakility the first sat in dec..I felt I was on the cusp of a good run however it wasn't to be and I've opted against a winter marathon in favour of a spring one..more than likely Rotterdam if not Hamburg.. the plan now will be to keep the mileage up with a sprinkle of speed work b4 going back Into a spring block early Jan.

14 Nov
Back to the club for the first time in a few weeks session was 1-4/4-1min intervals with equal recovery..it wasn't the worst session to come back too.. kept the intervals at 6min mile pace apart from the last rep where I tried to keep up with the faster lads..enjoyed the session

6.5m total

15nov
6.3mile recovery@8.42avg

16/Nov
17.2miles@7.48
Took in a park run towards the end, running progression 7.30/7.20/7.14 was a bit of a push in terms of effort but a step forward in terms of how I felt.

17 Nov
5.1mile recovery run with 5 hills and strides added to the mix
8.55avg

19nov
Back to the club for their winter 2mile leg.. . never took park before so was unsure as to what to expect.. was giving a timeslot and after a short warm up it was my turn to go.. the lad I started with took off like a hare so I let him go on..found myself running solo for most of it, was pretty consistent over the first 4 laps of hitting 1.30/2 per 400mts..idled a bit over laps5/6 until I got some company as the faster people caught up with me..was able to kick on over closing lap for a 12.20 finish I think..not overly disappointed with the time as I think there's plenty of scope for improvement..
5mile total

20nov
9.5mile general aerobic run, felt good but h.r reading had me dead at one point and over reaching for the other 6miles!!
9.5m@8min/mile avg

Dec 4th
Down to the Phoenix park to do some intervals: 12x400mts with 1min rec.Had company for this and managed to keep all reps below 85 secs which I was delighted with.
8m total @7.53

Dec 5th: Easy run 6.3m@8.17avg
Dec 7th: 4.3m@8.0 avg
Dec 10th: 7.2m@7.55avg soaked on this
Dec 11th: back to the p.park this time 7x800s off 90. It was a brutal blustry day..Started off at the zoo heading to c.knock gate before returning the same way. Reps were 3.15/3.11/3.05 /2.58/2.57/2.57/2.51.
Total 6.5m
Dec 12th: back to the club for the first time in a few weeks.went out on the road to warm up and never returned, just ambled around having the chats
7.3m@8.28avg
Dec 13th: tempo run 2.5mile tempo@6.45avg/3min jog/2.5m [email]tempo@6.39avg..tough[/email] at times depending on the way the wind blew.feel like I need more of these runs under the belt.
Dec 15th: 11miles@7.47, finished off with the last 2k@m.p
Dec 18th: 3x1mile off 3min then Into 3x.5m off 90..
1 mile reps were 6.16/6.16/6.28
.5m reps=3.03/3.04/3.07
6.8m total
I'm seriously struggling for motivation lately. I've entered the Robbie and Rita 5k In navan on the 27th,hopefully it inspires me to get out and run until then. Come 7th Jan I'll be into a new marathon block having signed up for Rotterdam marathon on April 5th.

Jan 1st
I took in the d.15 park run double, heading to hartstown to run parkrun in 23.20 before doing 10k easy then up to porterstown to run 21.57, 5k jog home got me
15.25@7.50 avg pace
Jan 2nd
Recovery run with 5 sets of 100mt strides
6m@8.44
Jan 3rd
2k warm up them a 5mile tempo,possibly one of my best tempos ever, zipped along and was conscious not to push the pace too much., felt quite controlled...pace for the tempo avg 6.42 with avg h.r @162..
7.3m@7.20avg
Jan4th
6.5m@7.57
Again felt easier than it should have...only for I had to be home for a certain time I would of added more miles
Jan 5th
13.2 miles around the Phoenix park with some of our crew.. pace was leisurely
13.2miles@ 8.18 avg w. Avg h.r 135

55miles for the week which is not a bad start to my marathon training block. I'd be delighted if I could maintain this milage. If added some h.r readings as I've been wearing my h.r strap on every run. I'm going for vo2 and lactate testing in a few weeks but for now I'm working off max h.r from a recent 5k which was 182 and resting h.r 44.. be interesting to see how my calculations measure up to the test results

15 Jan
10mile easy enough @8.25avg..
16 Jan
Easier miles 4.3@8.54avg
17 th Jan
Went for lactate testing, covered almost 5m in total time I was on treadmill..later that evening my calf locked up while in work..
18th Jan
Calf still pretty tight so booked a physio session, I still got 7 miles in b4hand so obviously noting major...
19th
Again calf is sore starting out but loosens out after a mile or 2,i could feel I was aggravating it on downhills in particular..
18.2miles@7,54avg

28th Jan
5x500mts target was 98secs..2.5mins rest.
Did the session indoors up in abbotstown at lunchtime track was quiet and once I fou d my ,markings I was good to go.
Reps were 98/100/98/99/100
Found the session tough and felt every step of the extra 100mts compared to the 400s the previous week,needed the 2.5mins recovery time too.. Wasn't a fan of the sharp/elevated bends in the center.
6.25miles for session

29th
10miles easy@8.21avg
31 Jan
5.5miles easy@8.32avg
233 miles for Jan, my most ever in a month.

1st feb
4.35 easy with some strides @8.23
2feb
Trim 10mile
1st race of the year and having blown up in this race last year I set myself the lofty ambitions of running 66:30 and a 2min pb. I was cautious but felt comfortable running the 1st 4 miles in 6.36/6.35/6.37/6.33, this slowed slightly as we turned left at dunderry and into a stiff headwind,I tried to shelter behind a few lads but the pace slowed to 6.50.. upon realising this I took over and was the front runner of the 66 bus..this remained the order for the next few miles running 6.36/6.35/6.38, the group In front were just out of reach until a lad from trim joined me and we upped the pace to 6.30 over the remaining rolling hills,and closing the gap on the runners ahead.. from here I caught sight of a Ratoath runner who I know and decided to chase them down over the closing mile. Caught up with them within a half mile and tried to push on over the final .25m but the brutal headwind as we entered the ind. estate put paid to any explosive finish. Finished in 66:00 flat, chuffed but realising there is plenty more to offer, not at any stage over 9.75miles was I digging in or hanging on, always felt comfortable and in control. I even tried to strike up conversation with clubmates over 5-6 miles only to be told to stop talking!!

healy1835 wrote: »

Great running in Trim on Sunday, although you seem to be describing a different race to the one I took part in A nice confidence booster as you go into a heavy enough few weeks I'd say. Are you racing a half?

Sure j, you were that far ahead of me it could have snowed and you wouldn't of known!!
Fairly motoring yourself and congrats on breaking the hour mark.
Hope to do bohermeen early March.. what's next for yourself

Feb 11
With a gale still blowing,I decided to do the session up in abbotstown, session was 10x200 w. 30sec rest, fitted in nice on the 200m track. Took a detour on the way up to act as a warm up.initially was meant to do the reps in 40sec but after doing the first 2 In 35 and 38, I decided to stick with that pace if possible..even did an extra rep as I miscalculated. Averaged 36.5 for the 11 reps and found the workout not too difficult..finished out with 2x400s @79/75 respectively.

Feb 12th
11m@8.14 avg keeping h.r <130

Feb 13th
10x1 min hills w.90 sec recovery
On paper it doesn't look too difficult when compared to other sessions, however in practice it was very tough.
I overcooked the 1st rep by going too fast and began to slow by 40 secs, readjusted the pace thereafter, worked out roughly what distance I was covering over the next 2 reps and managed to keep the remaining reps consistent, covering .18m @5.40pace over the minute.. finished off with a 2min hill covering .35m@6.10, pretty jelly legged by the end
9.25m for the session
Feb 14th
4.75m@8.25avg.

Feb 15th
Another storm to battle,long run with 8m@154 h.r, I've noticed on previous sessions this roughly equates to 7.m.m or thereabouts. Was running with a clubmate. We did 4mile easy then off we set on our session, sections were quite tough into the wind managed to complete the workout avg. Just below 7m.m and avg h.r 156, rounded out the session to
17mile@7.27avg

Feb 16th
My 1st really long slow run.. aim/plan was to keep h.r <125
Paces ranged from 8.20-.55.. Took in the canal and Phoenix park-back to blanch thereafter.
16.5miles@124avg.. not very enjoyable as I was constantly watching watch, even cracked my shoulder off a pole from not looking were I was going, :rolleyes::rolleyes:
Skipped my later session as my ankle was sore.. happened last summer as my mileage increased, was told it was tendinitis then, so I'll get it checked out

Feb 25
Short speed session done in the indoor areana:
2.5m warm up then 6x200m off 3min, 1x400, aim was to keep the deviation as low as possible..200s were 32/30/31/30/30/31..all within 1.5 seconds of one another..400 was 75sec.. 2k cooldown
Feb 26
11 miles aerobic@ h.r 129.. avg 8.17 pace
Feb 27th
6x1k target was 3.43 pace, off 1 min.. fell just outside the target time every time. Did the workout on the 1k loop over by n.a.c, final 500m into a stiff breeze and slightly uphill killed any momentum..all reps were within 1.5secs of each other..
3.44/3.46/3.46/3.46/3.46/3.45..
I didn't fancy the session before as I felt tired, was hungry too but was very happy with how it panned out.
2k c.d
8.5m for session
Got out again that evening for 3.55m@9.14avg
Feb 29th
Long m.p session
Did this with sheep and another lad from the club..we use a 6.5m loop and try increase pace slightly each lap.we were battling storm Jorge at times which made pacing difficult over miles
4&5/10&11/17&18
First lap we ran<7.10 in 46.24
2nd lap we ran<7.00 in 45.54
3rd lap we tried run<6.55 in 46.14
The wind picked up considerable over the 3rd lap, plus I slowed down while other lads grabbed a drink hence slower time. I completed the run without water or gels for
19.7m@7.01 pace.
2k c.d for 23miles for session
Another 3.4m @8.47 that evening for 26.5miles for the day without feeling crippled!!!!
March 1st
6.7m@8.32 keeping h.r@120 or less
Biggest monthly mileage ever 245miles

March 3rd
Session was 400/800/300 x3
I was short on time so after getting a warm up done I barely had time to fit 2 sets in
Set 1 set 2
400 75 73
800 2.52 2.52
300 52 52
Legs were screaming at me during the 800s,I'm sure there was some fatigue still lingering from weekends long run.cooldown was a jog to the car!

March 4th
Usual wed. medium long run
11miles@8.17 avg h.r 128

March 6th
5.7miles with 2 times 3mins@6.40 pace.. 2min recovery inbetween.
7.52avg
March 7th
Park run in 24.40
1 mile easy b4 and after..
5.2 total@8.30

March 8th
Bohermeen half
Was hoping to continue on from Trim10 and land somewhere between 1.26.30-1.27.30..
I planned on starting outside target pace so I positioned myself close to the 1.30 pacer,once the race started I was happy sitting behind the 1.30 balloon for the first 2k before moving slightly ahead. Once I moved ahead I joined the back of a smaller pack who were moving quite well..2 clubmates, a few Carrick lads and 3 lads from st.cocoas, amongst others..1st time on the motorway I was well sheltered.. went through the first 4 miles in 6.44/6.41/6.37/6.35..I think around the 6th mile we hit the headwind again on a country road but I came through unscathed, if anything miles 2-6 were a blur/boring...I switched off , stuck with the pack and got toed along..miles 5&6 coming in 6.31/6.41.. after mile 6 I tried to force the pace slightly and moved to the front, st.cocoas lads moved with me and from here they worked together while I took shelter from the hail !! 6.35/6.30/6.36/6.38..once on the motorway we got strung out and I began to fall off pace,was hitting 6.54 pace, luckily for me 1 of the cocoa lads (big cocoa)did too..as he passed me he gave me a small bit of encouragement, get the head up and try relax the breathing!!!! Within seconds I could feel myself moving easier and quicker..we were closing on other lads in front and rejoined another st.cocoas lad(little cocoa).mile11.6.46, once off the motorway we tried to kick on, big cocoa took off effortlessly and I managed to stay with him for a km as we put a small bit of distance on little cocoa. mile 12. 6.33, although hurting I tried to finish strong and closing on some people in front, one in particular was a Ratoath vest who I know.. mile 13. 6.20, onto the track and all out trying to pip Mr.ratoath, it was a photo finish which he won by a nose.., although I pipped him on chip time..
1:26:20
Pretty boring report/Race but if anything i was really pleased with how the race panned out
I was 5mins faster than last year / 3.5min pb from Ratoath in Sept
if I can avg. 4.05 a km instead of 4.06 that would leave me in sub 1.26 shape!

10th March
10x300 w.2min rec
Did the session in the indoor arena and quite enjoyed it as they had lowered the track to a flat position.reps were to be under 58sec and came home in
55/56/56/57/55/56/55/53/55/53/

P.m 4.25m@8.40

March 11th
Extended the m.l.r to my weekend long run, due to going away at the weekend
17m@8.07 pace and h.r reasonably low too with 130avg.
March 12th
5.4m@8.35avg pace

March 13th
Off on a stags so said I'd work up a thirst before I went..1mile easy before I decided to pick up the pace..I never looked at the watch and tried to guess pace for every mile..I'm usually struggle to run fast easy in morning and today was no different...I had guessed 6.30-6.45pwcex when it turned out to be 7.06/7.04/6.56/6.34..
5m total @7.11avg

March 15th
Belly full of beer and junk from previous 2 days so said it get back out and log some miles..10k@8.05pace, didn't feel as bad as I thought it would be.

March 16th
My self and the wife both had the day off work so I took advantage of doing a double day
A.m 7.1miles@8.07
P.m 7miles@8.12

March 17th
Met with 3 others to do some 400s, ensuring to obey the new social distance laws!
Session was 10x400 w.45sec rec.. target was 82/83
Hammered the first in 76 but then got a better grip on pace..running
82/80/80/81/82/81/82/81/81
8miles total I c w.u/c.d

March 18th
Back to the standard m.l.r
10.56m@8.15

March 19th
4x1mile w. 1min rec.
Was dreading the session, did it up in porterstown park which is not exactly the latest plus it was particularly busy as it was an evening session.2m w.up the jumped in, plan was <6.10 .. .laps were 6.03/6.06/6.07/6.09
Although tough I felt strong over the closing mile..
8.8m for session

March 21st
With no park run or races on the horizon I did a 5k time trial.
Wanted to break 19 and managed to run 18.52, suffered over the final 2k with poor form, head down, forward lean, stuff that with more focus I could easily correct, i hope.. still a 15sec pb.
with better form=improved performance.
8miles total with w.up/c.d

March 22
10.3m recovery@8.40 h.r 123avg

OOnegative wrote: »

You’d improve that 5k if you’d slow those easy days down a bit more to!!

Cheers B, old habits, die hard !!
These days I'm less attentive to pace and more attentive to h.r. .. I use the h.r strap on most of the runs.. try keep recovery z.1 <120 and z.2 <140..... I have noticed some improvements too with h.r dropping and speed increasing..
Appreciate the feedback, I suppose 120 is a guide and not a target!
Great to see your own mileage creep up over past few weeks..

March 31st.
Easy with some 1min max efforts added in, reducing recoveries from 3-1min..fairly jelly legged on the last effort..
6.9m total
March total.. 230miles

April 1st
7.7miles easy @8.13, 126 hr average.. seems to be the norm on the wed run!!

April 2nd
The club is running a 2mile leg, so used this session to submit my score, 3m warm up and strides followed by 11.56 for the t.t, legs felt heavy from the off, started off conservative as I didn't want to blow up..doing this weekly will be good practice for the 25th.. Ran 6.04/5.52.
7.2m Inc w.p/c.d

April 3rd
2mile easy as the legs were heavy followed by plenty of stretching.

April 4th.
I jumped in on a pals session who was doing his 2m t.t, I ran a 3k t.t just to try push myself at a faster pace than the other night.. Ran 10.44 for 3k as opposed to 11.07, 2 days previous.
7.4miles@7.45avg
2mile shuffle that evening @9.20

April 5th
Easy long run,
15.1m@8.20 avg h.r 128
April 6th
More easy stuff 8.6m@8.09 h,r 129

April 7th
Speed session of 10x200 off 30 standing rec / target under 37
Avg 35.5 for the 10 , 1st rep 33 then all 35-36 thereafter..
I was blowing hard on the last 2/3.. every 2nd rep was into the wind which required extra drive, was happy with the consistency
7.5m covered.
April 8th
Enjoying the sunshine and keeping it local
10.6m@8.30 avg h.r 124

April 9th
3m w.p then 1min max effort/1min rec/1min max effort
4-5min rec then into 2m t.t, legs were shot from the off and tbh I didn't give it my all, ran 12.30 but I was more pleased with almost covering 400m in the minute, think I fell about 10-15mts shy.
6.6m

April 13th
8.4miles easy @8.21avg.. avg h.r 131.. some dodgy readings from the strap had me maxing at 180+, running a 9min mile, soon settled down to normal level..nothing to report from run,used same loop as previous Monday.
April 14th
6x800 off 1min
Decided to use a local park that I have in mind for the t.t, turns out the park was wedged so I've had to use a different option.As for the session, target was 2.50 for 800mt..reps were
2.46/2.49/2.49/2.50/2.52/2.54.. felt good doing the first 3, but with the build up of lactate the effort increased, certainly had to push hard on rep6 to get close to target time.
8miles Inc w.p&c.d
April 15th
Extended version of Monday's run
11.6m@8.21avg h.r.. 127

April 16th
Up to try out the new t.t route..small session of 4x 400/300 at 1.20/60sec off 1min rec ..
8m total
April 17th
First day off running in 1 month..
April 18th
1500 t.t, 5k warm up then ran 5.01 for 1500, gutted as i really wanted to dip under 5mins..
Into a head wind on the final 300mts put paid to my sub 5 effort..followed up with 5k after a short break in 23.30.. stopped off to pick up so groceries after the run but I Couldn't let the 1500 go, so straight back to the park, 400mt warm up then off I set. Ran 4.55 second time round. Let's say I enjoyed my beer when I got home!
April 19th
Am 14m@8.06
Pm 3.2m@9.15

April 28
Session of 400-800-300 x3..400s done in 74/73/72... 800s done in 2.47/2.51/2.53 and 300s all done in 52sec
9miles for the session
April 29
11.3miles 8.18avg and avg h.r 129
April 30
2x2mile.. 6.07/6.15... for first 2mile but the legs died during the 2nd rep, really felt one paced and struggled with turnover..6,27/6.17..for 2nd rep..
8.6m total

May 2
6k tempo/t.t run, the legs never really recovered from Thurs session and it was pretty evident during this run, 23.30 for 6k @6.18avg but this was a struggle..
10.4mile for session
May 3
14.6miles easy @8.24avg avg h.r 129..
May 4
Even easier, recovery run 7.16 @ 8.57avg avg h.r 126
May 5
10x300s reps between 51-54 off 2mins.. a brute of a session.. wanted to get sick by the 6th rep, die by the 8th , felt like a hero after completing the 10th!! Did the session over by nac and every odd rep was into the breeze..
8mile total
May 6
Keeping things simple,local loop
7.43m@ 127h.r avg pace 8.23
May 7
3x2k off 1min, managed to hold 3.44km (6.0min mile)pace for all 3 reps..first km on the last rep was a grind, otherwise I felt strong throughout.
9.2m total

May 9
12.3m@7.17avg.., truely melted on this run, started out trying to hold 6.45 pace and began to slow after 4k, fought to hold 7min mile pace for another 6mile.. 1mile w.up and 1k c.d.. wasn't the better of it after this session, hydration and food were poor leading up to the run..
May 10
Long and easy 16.1miles@8.32 avg pace avg h.r 129
May 11
Deja vu,recovery.. same as previous monday.. 7m@8.30 avg pace.... avg h.r 127
May 12
30min tempo.. covered 4.85mile @6.20avg pace
11mile Inc. W.u&c.d
May 13
Recovery 7.11m @8.44

May 19
6x500m off 2.30
Managed to be pretty consistent, hitting 3 in 95, and 3 in 94sec
Total 7.3miles

May 21
5k t.t 18.43
Was hoping to Improve on my recent pb of 18.29 but on the day it just wasn't there...fine margins and a slow 4th km made me throw in the towel somewhat.. was still a solid effort
9mile total
May 22
10.5mile recovery @8.55 / h.r avg.122

May 23
5x 2min Hill reps..used the hill in Damastown and the work out was a good lung buster.. took 3mins to jog back before repeating..
8.2mile for session

May 24
Used a quiet loop taking in country roads/lanes around kilbride..
Long run 15miles@8.38avg.. h.r 125 avg.

May 25
Extra slow recovery...possible my slowest run every in a good sense
7.2m @9.04avg h.r. 121

May 26
4x1min max effort with reducing recoveries..
For such a short work out it was as tough as he'll.. ran it with a clubmates which helped..
6.5mile Inc. W.up/c.d
May 27
9.1m@8.36 h.r 128
May 28
800m t.t... 2.27
I actually ran a neg. split during this run 74/73... although happy to break 2.30 I still walked away knowing <2.25 is there if I'm more aggressive.
7.2mile

May29
6.6m @9.08avg avg h.r 121
My new slowest run ever...just soaking up the rays.
May 30th
T.t day..
Having stayed up until 2am celebrating my bday, to say I was hungover was an understatement..I slept in, therefore missing the opportunity to avoid the soon to be scorching sun..so I decided to just lounge in the sun feeling sorry for myself contemplating scrapping the t.t..that evening feeling a little brighter I decided to have a crack at it..target was 5.15 and I ran a respectable 5.20 giving my condition..happy enough and something I'll have a crack at again in the near future.
6.2 total
May 31st.
Met with some clubmates in the park and ran 12miles @7m.m. was tough and I was hanging over the final 2miles..heat was up and I was melting..avg. h.r during the session was 154 which was good giving the temps. Took in furze/o.s triangle and nth.rd/ chest.field loop X3..
14.3miles all in.
June 1st
8miles a littler faster than planned@127 avg.

June 2nd
10x200m off 30sec.
Although got wrenching at times, I really enjoy the short sharp Speed work.. pretty consistent with reps ran 7reps @35/2@34/1@33..
8.5m with .wp..c.d