8 miles - 59:56. take a good half a minute off this too due to stopping for cars (twice) as well as running an extra 70-100 meters to accommodate them. great run, very pleased with it.
This was after cycling to & from work (off at noon) then taking a nap (unplanned - on the couch) then walking to aldi for food shopping (gone for a good 90 mins - @ least a 4 mile walk all in) then straight into the run.
Consciously took it easy for the first part of the route same as the 6.7km loop time check was 19;16, remarkable as I felt I was going very slowly really, then 39:55 at the turn before dangan, then 44:58 at the turn up off Thomas Hynes (my great grandad!) road, 54:12 onto shantalla road then thinking I may dip under the hour, was 57 flat at the turn at marys road so I put the foot down & had 2 mins left at the top of the hill so I figured I could do it so began the sprint across the junction then realising at this pace I'd have about 15-20 seconds to spare so I eased up at the maxol petrol station to roll in under the hour, in the end very comfortably.
lovely weather for a run 16 degrees, cloudy with some very light & brief mist. again, I owe it to the cycling. for the moment I fit the running into my roster which during the week changes all the time however the weekends I've always been working so running is off on those days really...
not too bad, good to get some distance in, motivated by my college results which are being released tomorrow (I could've ran a half marathon tonight I'd so much nervous energy!) so the longer run was cathartic, will be good to do a 90 minute run on the grass & then some track work & some more of those 8 milers (faster & harder as tonight felt I was going awful slow in sections, cruising, but not even scratching my potential like most club runners). hadn't ran that long in months but it didn't feel long at all, could've kept going for another hour, my mind was so strong, that's good. (thankfully the experience from doing it before helped immensely - )
sometimes the more active you are (in general) the easier the run - waiting around the house for the run in the evening isn't the best really (as I've often done), I honestly felt like my body was teasing me & was more than able for it, my knees were sore the right one the day before yesterday & the left one yesterday & there was a slight discomfort at 1 point (for like 10 seconds during the run after 6.5 miles in) but other than that the knees are perfect.
Good things to come, September is here, I'm done with college & now can focus on some more regular running.
Thursday, 15 September 2016
Friday, 9 September 2016
Bomber
6.7km loop, 28:50, Had a good enough go at the route tonight. Eased up too towards the end, could've gotten under 28:30 but didn't bother as I knew the sub 28 was gone at that point so I just rolled home instead.
Splits were very conservative even though I (ore at least I felt!) actively took it out hard tonight, 7:20 (at the lights - 6:42 at the initial check) 10:07, 13:52, 16:55, 19:42, 22:55 (not bad... that was because as I progressed through the run I didn't fade), 25:09 & 27:27 (can do the last part of the route the 400 metres, ish - the turn onto Devon park to home in 70 second even 65 I reckon), so Knew I'd be on for a sub 29 & that the sub 28 was not happening so like I say I cruised home instead, deciding to save some energy for tomorrows mornings 5 mile cycle (into work, as usual) instead.
Happy with the last 2 runs this week, will see roster tomorrow & from there can plan the next week of training, if I behave myself I might be able to manage a run on sunday & then do an 8 miler in the next fortnight or so to begin to build up some milage. Could easily do the 8 miler this sunday (& I'd love to!) but that's too much stress on the system. Need to be sensible on the increase of volume of training once again.
Will of course this time round make use of the bike, & grass running as well as the track for mixing up the training as well as joining harriers over the next month or so too when I'm in decent shape.
The goal now is at least a sub 40 min 10km in the fields of athenry 10km on st Stevens day, can't wait for it! I've started (or rather I've recommenced "serious") training for it in early september so my goal is a realistic one.
Weather a bit on the cool side tonight, was bucketing down all day then it cleared for some blue skies as I made my way out, originally had planned for it to be a morning run but I slept in etc, so back to my old habits/routines.
felt better tonight on the run, just don't have that raw aggression to really attack the route, due to overall lack of confidence in terms of lack of training & lack of racing too etc, lungs were tested but could've squeezed another minute out of the session I reckon if I was a bit more hungary.
All in all though, I'm happy to be keeping in touch & staying in relatively decent shape, but again, its all about not being afraid to hurt yourself on the runs, which at the moment I am. as the training increases & I get more serious into it once again, along with some track sessions, I'll start to regain some of my lost raw speed etc, in time, it's there, just lying dormant. So that's good. I've still got it, I'm alright (& sure why wouldn't I, I'm 21 for christ sake at the prime of my life, I'm only getting started...).
75kgs as I stepped into the shower tonight with my gut as big as ever, amazing what shape I'd be in if I lost that. I'd get under 70kgs relatively easily, so let that be the focus too over the coming months.
Splits were very conservative even though I (ore at least I felt!) actively took it out hard tonight, 7:20 (at the lights - 6:42 at the initial check) 10:07, 13:52, 16:55, 19:42, 22:55 (not bad... that was because as I progressed through the run I didn't fade), 25:09 & 27:27 (can do the last part of the route the 400 metres, ish - the turn onto Devon park to home in 70 second even 65 I reckon), so Knew I'd be on for a sub 29 & that the sub 28 was not happening so like I say I cruised home instead, deciding to save some energy for tomorrows mornings 5 mile cycle (into work, as usual) instead.
Happy with the last 2 runs this week, will see roster tomorrow & from there can plan the next week of training, if I behave myself I might be able to manage a run on sunday & then do an 8 miler in the next fortnight or so to begin to build up some milage. Could easily do the 8 miler this sunday (& I'd love to!) but that's too much stress on the system. Need to be sensible on the increase of volume of training once again.
Will of course this time round make use of the bike, & grass running as well as the track for mixing up the training as well as joining harriers over the next month or so too when I'm in decent shape.
The goal now is at least a sub 40 min 10km in the fields of athenry 10km on st Stevens day, can't wait for it! I've started (or rather I've recommenced "serious") training for it in early september so my goal is a realistic one.
Weather a bit on the cool side tonight, was bucketing down all day then it cleared for some blue skies as I made my way out, originally had planned for it to be a morning run but I slept in etc, so back to my old habits/routines.
felt better tonight on the run, just don't have that raw aggression to really attack the route, due to overall lack of confidence in terms of lack of training & lack of racing too etc, lungs were tested but could've squeezed another minute out of the session I reckon if I was a bit more hungary.
All in all though, I'm happy to be keeping in touch & staying in relatively decent shape, but again, its all about not being afraid to hurt yourself on the runs, which at the moment I am. as the training increases & I get more serious into it once again, along with some track sessions, I'll start to regain some of my lost raw speed etc, in time, it's there, just lying dormant. So that's good. I've still got it, I'm alright (& sure why wouldn't I, I'm 21 for christ sake at the prime of my life, I'm only getting started...).
75kgs as I stepped into the shower tonight with my gut as big as ever, amazing what shape I'd be in if I lost that. I'd get under 70kgs relatively easily, so let that be the focus too over the coming months.
Wednesday, 7 September 2016
Even Flow
A good 10km tonight, despite the time of 45:09. felt well rested & healthily tired going out (the type of tiredness in which the only antidote is a good run). Had plenty of energy throughout just didn't know how to pace it as I was afraid I'd blow a gasket at any time.
Felt solid all the way & can easily run a good 10 miles with consistanct pace in a months time. run again on friday with a fast 6.7km loop, looking forward to it.
splits were 7:20, 11:52, 16:37, 20:57, 25:03, 31:03, 38 (I think) & 43:50 (ran last turn in 79 seconds, good going -conducive to my fastest 400m so thats probably the distance & sprinted at top speed too all the way thinking I might break 70 secs for the sub 45 but had to go round the outside due to pedestriams but speed probably wasn't there anyway, but wasn't far off at all! had loads left in the tank afterwards.
Workout benefitted the chest only, legs & mind were solid, could've done 10 miles at that pace if the chest would comply.
looking forward to building up that base milage now, cycle in & out to work the last 4 days in a row helped in maintaining the fitness too. Finished college now entirely, waiting for results & will be looking for full time automation engineering jobs in galway now in the coming few weeks, things are looking good.
Felt solid all the way & can easily run a good 10 miles with consistanct pace in a months time. run again on friday with a fast 6.7km loop, looking forward to it.
splits were 7:20, 11:52, 16:37, 20:57, 25:03, 31:03, 38 (I think) & 43:50 (ran last turn in 79 seconds, good going -conducive to my fastest 400m so thats probably the distance & sprinted at top speed too all the way thinking I might break 70 secs for the sub 45 but had to go round the outside due to pedestriams but speed probably wasn't there anyway, but wasn't far off at all! had loads left in the tank afterwards.
Workout benefitted the chest only, legs & mind were solid, could've done 10 miles at that pace if the chest would comply.
looking forward to building up that base milage now, cycle in & out to work the last 4 days in a row helped in maintaining the fitness too. Finished college now entirely, waiting for results & will be looking for full time automation engineering jobs in galway now in the coming few weeks, things are looking good.
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