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didnt manage to get out today, will try the ankle out over 6/7 tomorrow.
wheres the rest of you gone?
Kenny - You're running well at the moment - that's good.
I did a speedy 5 miles this evening - the rest of the week will be easier. I'm planning my season with doing the hard session at the start of the week and then take it easier.
Seamus I think you have to do a least one hard session a week and your long run at the weekend when your training for the marathon. Much easier to do the hard stuff with a group I find if hard to push myself when running on my own.
Was in Up & Running on Monday and the guy in the shop was saying that the Belfast course this year will be much better than last year might be a bit harder but more interesting.
Just done 7 miles in 10 minutes, as I regularly do and feeling fabulous.
Seriously though, can't wait until the spring now and running in the light again. Although i'm dreading Lisburn 1/2, am going to do some serious hill training for it this year.
Any ideas anyone, I really struggle with hills and found myself walking the other day(s) up a steep one...
any 10 milers comming up in March ? Would love to have a crack at a sub 60 time before the summer.
Can't wait to see what the marathon course is like this year. I'm definitely doing it, but as part of the 3 day ironman thing, but I'm still hoping for a 3:15'ish time..
a). stay in with a packet of Revels
b). See how I feel, maybe go and take it easy or
c). stop being such a wimp and get my quads workin'
Any suggestions for this then?
going ok I suppose. I'm cutting back my running, :-((, to do more cycling.. REally want to keep my current level of running fitness, hence why I'd like a stab at a few shorter races..
will probably have a go at one of those half's in March/April too..
is there a list of the road races in NI availble online anywhere ?
Go to this site and click on fixtures
www.niathletics.org/
splutter, cough.......
i take the attitude on if i feel like it i'll run, if i dont, i dont.
Nice steady off road 14ish on sun and a gentle 4 last night. did a good 8x800m today at 5km ish pace, feeling it now though.
must check my entry for the senior, why not give that a go cartman, 12km of your finest coleraine hills and mud????
Ran 13 on Sunday speed session tonight very cold at the moment but not too bad once you get going a least its dry.
Got entry form for Belfast yesterday website to be launched tomorrow.
Where are you girls?!
Don't leave me on my own with all these men!
However - I do push myself on a speedy 5 mile run every Tuesday evening. In the last 4 weeks I've reduced this run from 42 mins to 39 mins 20 secs.
I hope to keep the 5 miler at this pace this year and it may help my 10K results.
Is one speed session enough per week?
Kenny - What do you think of this type of training?
I have found that one speed session a week is enough by any means. It goes without saying that long slow distance running makes long slow distance runners, but speedwork is going to lift the lid of your fitness more than anything - providing you do it right and I'm sure you are. It certainly sounds like it.
I took 5 mins of my 1/2 m and 3 of a 10 k last year just by doing 20 - 30 minutes hard running or 4 to 6 4minute reps with two mins between. My 5 mile time also went down from 42 mins to 36mins.
I just wanted to share my joy with you there as I was quite pleased with that.
I'm still looking for girls on our section of the site!
That's great going down 6 mins on that distance of 5 miles.
That gives me more hope. I don't think I'll ever reduce my 5 miler to 36 mins. but I would be happy to run between 38 - 39 regularly.
No - There haven't been many girls on this site - there probably will be as we get nearer to the Belfast marathon. Thanks again, Seamus.
Seamus we do one speed session a week sometimes on the longer run we'll push a bit harder than normal.
Belfast course looks a bit more interesting this year. 14 miles in the morning all beening well. I need to get out after the stress of doing the results at Roe Valley. Good turn out good days racing.
Keep up the training
I did a 20 mile run instead. I was pleased with my run - I did it in 3hrs 10 mins. If I can keep doing the long runs at that pace - I hope to move it up a bit on marathon day.
The best of luck on you 14 miler tomorrow.
Have you booked the fairy for Stranraer I've been told they will be taking the 20 day trip off on Monday so you should go on line and book as soon as possible
Sometimes its hard to get going on a long run - I find if you start at a brisk pace you can keep that going.
On other times I start slowly and end up going slower.
Seamus the speed and hill work are the hard grind, teh long slow is the bread and butter and the rest is, well rest. All are just as important. Learning that and sticking to it helped me no ends. did a good 8x800m at 10km pace with 2 min jogs and 30 min of Kenyan hills this week. The long run got messed up, had to work today so only 8.5M at 6.50 m/m pace.
Hope to be on form for Stranraer, intend to bring a few with me. dont know if the Senior entry got sent by the club, will have to check tomorrow.
I'm taking a rest day today. I'll try a 5 miler tomorrow.
Hello Ladyluck glad to have other another female on board here and who suffers from the same problems as me i.e. running post rugrat time, hard working husband and job to boot!
Keep postponing serious hill/speedwork until light evenings.
By the way does anybody know what the Albertville 5 miler is like around the picturesque Duncrue?