14 miler Clontarf- St Annes by rolysmithers at Garmin Connect - Details
Week 4 over - a gruelling 14 mile run (above) and weekly total of 33 miles plus 8x 1 min hill runs so prob around 35 miles this week complete. Pace is still quite slow- avg of 10 min per mile/
No long run next week but a timed 10k.. I want to see if I have improved my pace now.
Am going well, no injuries just a slightly sore right foot. Thats up from 30 miles last week.
Can push it by roughly 10% each week without fear of injury/illness..apparently
I never run with an IPOD but I will try it on the next long run cos I was a bit bored today!
Monday, August 29, 2011
Monday, August 22, 2011
long run - week 3
Due to a hectic schedule of gigs this week - 4 on Saturday alone! I was wrecked on Sunday but did a great gig with Cian and Roman- and took a rest day due to a hangover, but my body was tired- the six miles on the Sat were painstaking and I had to walk a good bit.
So today, Monday, went for the long run- lovely sunny eve from 6.00 to 8.00 all down the docklands and into poolbeg and sandymount beach and back. Just shy of 12 miles and feeling really good from mile 9 onward funnily enough! New asics Kayuno and now broken in and its been pretty much an injury free year so far, am so grateful for that as this time last year, tripped over a kerb and did my ankle in and was out for a month so I know there is a lot more I can do for Marathon 2011.
So really on track this year, nearly up to half marathon standard, and prob could have kept going another few miles if I had to- can concentrate on speed work a bit more and try and get my time down.
So today, Monday, went for the long run- lovely sunny eve from 6.00 to 8.00 all down the docklands and into poolbeg and sandymount beach and back. Just shy of 12 miles and feeling really good from mile 9 onward funnily enough! New asics Kayuno and now broken in and its been pretty much an injury free year so far, am so grateful for that as this time last year, tripped over a kerb and did my ankle in and was out for a month so I know there is a lot more I can do for Marathon 2011.
So really on track this year, nearly up to half marathon standard, and prob could have kept going another few miles if I had to- can concentrate on speed work a bit more and try and get my time down.
Thursday, August 18, 2011
Adapting the training programme
Ok- instead of plodding along I have ramped up the training to a sub 3.30 program which is a full hour faster than I have done it previously! The idea is to maybe fall between the two stools and do close to 4 hours.
Mon - 5 miles (3 miles in 24.44 mins) Tues Hill sprints and footbal Weds 5 miles (11 a side footie)
Thurs 4 miles, easy.
Friday Rest- and I need it.
Sat- 6 miles
Sun 10 miles..hmmm..
Mon - 5 miles (3 miles in 24.44 mins) Tues Hill sprints and footbal Weds 5 miles (11 a side footie)
Thurs 4 miles, easy.
Friday Rest- and I need it.
Sat- 6 miles
Sun 10 miles..hmmm..
Tuesday, August 16, 2011
Sunday, August 14, 2011
2nd week of training Long Run 8 miles
Untitled by rolysmithers at Garmin Connect - Details
As you can see from the link above- I can now track my distance and see exactly where I went due to the GPS watch- pretty cool! Shows pace, elevation and splits, so very useful.
This week I did a good amount of training with only 2 rest days, Tues and Fri.
I did 5 miles mon, wed, 5 miles, thurs 6 miles, Sat, 4 miles and long run today was 8 miles. Very pleasing in that I was getting faster during the long run and could have easily done a few more.
This next week is just about consolidation - the distances are the same, I'll just aim for one rest day.
As you can see from the link above- I can now track my distance and see exactly where I went due to the GPS watch- pretty cool! Shows pace, elevation and splits, so very useful.
This week I did a good amount of training with only 2 rest days, Tues and Fri.
I did 5 miles mon, wed, 5 miles, thurs 6 miles, Sat, 4 miles and long run today was 8 miles. Very pleasing in that I was getting faster during the long run and could have easily done a few more.
This next week is just about consolidation - the distances are the same, I'll just aim for one rest day.
Monday, August 8, 2011
1st week complete
Aching muscles - check, but straight into it.
Tues- 5 miles
Weds - Football, 11 a side
Thurs- 6 miles
Fri - Rest
Sat - 5 miles
Sun - 4 miles in the mountains (ticknock w/Gill)
Mon -
3 sets of tennis with Roman
400 challenge. pressups-33, (66 points) Pull ups - 14 (70)and sit ups 50 (100). Run - 3 miles in 28.34 (-63 points, so 37 points)
273 points!
Tues- 5 miles
Weds - Football, 11 a side
Thurs- 6 miles
Fri - Rest
Sat - 5 miles
Sun - 4 miles in the mountains (ticknock w/Gill)
Mon -
3 sets of tennis with Roman
400 challenge. pressups-33, (66 points) Pull ups - 14 (70)and sit ups 50 (100). Run - 3 miles in 28.34 (-63 points, so 37 points)
273 points!
Wednesday, August 3, 2011
Feck it. I'll go for 3 in a row
Right so. It's on.
Garmin GPS Forerunner watch procured online. Nice watch that tracks distance and route etc...
13 weeks until Dublin Marathon 2011.
Just enough time to get me on board. (well, not really according to the experts 18 weeks is the plan)
I have done some short runs this week - 3 and 4 miles.
This week 2 long runs at 6 and 9 miles so if I can do them and not be too wrecked its game on. Going to try to beat my 4.30 time too..
Hope to be NOT smoking by the time it comes round, but I have some duty free to get through!
Garmin GPS Forerunner watch procured online. Nice watch that tracks distance and route etc...
13 weeks until Dublin Marathon 2011.
Just enough time to get me on board. (well, not really according to the experts 18 weeks is the plan)
I have done some short runs this week - 3 and 4 miles.
This week 2 long runs at 6 and 9 miles so if I can do them and not be too wrecked its game on. Going to try to beat my 4.30 time too..
Hope to be NOT smoking by the time it comes round, but I have some duty free to get through!
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