End of week update

As reported previously I started the week well but having logged 5 days in row by Tuesday I decided to give Wednesday a miss and allow some measure of 'recovery'. Unfortunately, Thursday also became a DNS for work reasons. So by Friday it is fair to say that I was fully refreshed and raring to go for a steady/tempo progression type run. The lunchtime run ended up being 5.62 miles at 6:42 min/mile (162/182 bpm). The mile pace splits were 6:57 min/mile (143bpm), 6:43 (158), 7:05 (162), 6:47 (168), 6:24 (172bpm) and 5:59 (179) for the last 0.62miles. It was a nice run and allowing for the uphill mile 3 it was on target. But the ITB injury certainly has set me back a bit and my legs didn't feel as 'free' as they would have back in March but I can't really complain as I'm making progress.

Saturday's run was put on ice (Bulmers cider and ice actually) when I used up all my 'free' time in the pub watching the Lions loose to South Africa...... not a good afternoon.

So, in lieu of yesterdays non-event I extended todays planned long run by a few miles. I was tempted to break the bank and go for a 20 mile run but some sense prevailed and I 'curtailed' the run to 15 miles. The course was an out and back from Ardmore heading towards Dungarvan and consisted of 4 miles uphill, 7 miles gently undulating and 4 miles downhill as shown below.

I took it easy starting out at 8minute pace but gradually increasing to 7:30min/mile approx and eventually ending up at 7:15 approx. In all 15.08 miles (1:54:55) 7:37 min/mile 155 bpm (max 167bpm).

Week Total (22/06/09 to 28/06/08) - 4 sessions

31.97miles - 3:38:03 - avg 7:27min/mile (155/182bpm)

What was most encouraging about this run today was the average heartrate. I know that I wasn't pushing it 'hard' but any run for me that has an average heartrate in the mid 150's is good.

Hopefully I can continue the recent trend so I've also decided on my general plan for the next few months.... The target race will be a half marathon in September, probably the Great North Run. My weekly training will comprise of a mix of tempo/progression runs with easy/steady distance runs. This mix of speed and endurance seemed to work well for the 10 mile runs in January to March so hopefully it will work again!! I'd like to include 2 runs per week of 10 miles or more and 2 'speed' sessions with any other days comprising some easy / recovery runs. These sessions will make the weeks slightly harder than the equivalent weeks at the start of the year but as the target race is now a HM and not a 10 mile I think I'll need to increase the workouts to get me though the last 3 miles!! Time will tell if I'll be successful or not....

Consistently inconsistent

Hello there. I'm back....

The weather has been fine and life has been too hectic over the past few weeks to make the time for posting but at least I've been fitting in runs when I can - not as regularly as I'd like but I'm making some progress.

Here are some more views of the headland in Ardmore. As I'm sure you'll agree running along this route at 7am in weather like this and with no one else around is just great for the soul....

The 'cup and saucer'...

The "Samson"...

St. Declan's Oratory...

Also my daughters celebrated their 5th birthday on the 14th June...
by dressing up like Hannah Montana....
and Joe too...

(He has a tough life ahead of him!!)

Anyway on to the running which has been a bit inconsistent...

Week (8/6/09 to 14/6/09) - 3 Sessions (25.54miles) including 5.63 miles @ 6:45 min/mile (165/185 bpm), 5.61miles @ 6:53min/mile (164/180bpm) and 14.30miles @ 7:57 min/mile (162/175bpm). The long run was a bit unplanned. We intended on going to the beach (Ardmore) so there wasn't going to be enough time for a run. So Pamela says "why don't you run from Killeagh to Ardmore" i.e the last few miles of the journey. I say "why not" thinking that it only about 10 miles.. unfortunately it wasn't and with the temperature approx 25 degC, no water and the fact that I headed out too fast.... I suffered.. my own stupidity but at least I got to do my Sunday long run.

Week (15/6/09 to 21/6/09) - 4 sessions (31.92miles) including 4.74 miles @ 7:09 (155/169bpm), 6.46 mile progression 7:01 to 6:02 min/mile (162/184bpm), 6.55miles @ 7:46 (cliff run, avg 154bpm) and 11.32miles @ 7:25 min/mile (161/174bpm)

So far this week I've taken it relatively 'easy' running approx 5.6 miles on both Monday (7:17min/mile 155/170bpm) and Tuesday 7:53min/mile (150/173bpm).

On the injury front my achilles are still sore (hopefully regular stretching will eventually be of some benefit) and a strange pain has appeared in my left hip (hopefully a temporary hiccup).

I had planned on running a 5 mile race tomorrow night but I think I'll defer my 'comeback' until the Corkbeg 5 on July 9th - no point in rushing things now is there.

Holiday runs

Since my last post on 21st May things have been a bit mixed. Other commitments meant that I only fitted in 2 runs during the week of 18th to 24th May. A total of 11.9 easy/steady miles at an average of 7:02min/mile.

My next run was almost a week later on the 29th May, a lunchtime 5.6 miles at 6:56min/mile pace and the day I started a weeks holiday at the beach.....the good weather was due too so shorts packed and off we go.....yippee!!

Not only did the holiday give me the chance for some quality family time it also gave me enough free time (mostly early morning!!) to get in some quality runs. Typically, on my runs I headed out across the beach towards Ardmore village approx 1 mile away and completed a couple of loops of the Cliff Walk; a 2.5 mile long historic and scenic route that initially skirts a Round Tower (circa 12th century) and then takes me along a headland with breathtaking scenery and an undulating rough path which is not conducive to fast running! Probably just what I need... :)

So with the help of a Friday, Saturday and Sunday run I logged 18.81 miles for the week of 25th to 31st May. The average pace took a bit of a hit though - I averaged 8:30min/mile for the Saturday and Sunday runs in Ardmore. Interestingly (for me anyway), my heartrate on Saturday was 162bpm but on Sunday it was 151bpm for the same overall average pace. Not sure of the reason why.

Holidays are great....this week I improved on my recent run frequency managing to get out on 5 days, walked one the beach and collected shells with the kids, swam in the sea, cooked on the BBQ, avoided all news reports and had a generally relaxing time. Runs around the cliff varied between 5.7 and 10.1 miles - all easy (7:45 to 8:17 min/mile pace). Average heartrates were typically 146 to 151bpm. Today, I'm back home and my 7 miles on city roads were a bit quicker 7:03 pace (161bpm). That gave a weekly total of 38.32miles in 4:57:56 (average 7:47min/mile 154bpm) - my first week over 38miles since the middle of February last! Hopefully this trend will continue.

On the injury front despite some rubbing of the IT band on a run last Wednesday that problem seems to be 99% cleared (at last!). My left achilles is still very tight and weak so I'll have to work on that one over the coming month or so - regular stretching and strengthening to be done!!

10mile cliff route (6/6/09) including 2 laps of the Cliff Walk (miles 1 to 6)...

Run 6/6/09...