I ran 30minutes up to Vinny Mulvey for a massage,Vinny did some real good work and spent over an hour working on all my tight areas.He has a great knack for finding areas that you didn't even realise where tight.Was good to catch up as I havn't chatted to him in a while.
After the massage I had planned another 30minute run but happened to bump into Sean Connolly and decided to run with him for 7miles and gave me another chance to catch up with him as I hadn't chatted with him since he was in before Dublin Marathon to get his race shoes.
Ended up running 15miles tonight at a shade outside 7minute miles.
Total miles:15
wtd:69
shoes:Brooks Glycerin
Location:roads
Sat:Half day at work today so headed out the door and warmed up running to my parents house in Tallaght.
Warm up my legs felt sluggish(due to heavy weeks training and massage yesterday)
Ran 1.5miles @ 8-8.30 pace
Stretched int he house for 15minutes and kept changing from full length tights to bicycles.Was a strong wind out today.
I was very apprehensive about todays session and after last weeks I would have been happy with similar times.
The first 2miles where alot tougher than last week and both I hit bang on 6.21 per mile.mile 3 was into a wind and I hit 6.31,mile 4 and 5 i was 6.21 for both.After 5miles I was 27 seconds quicker than last week,now to see if I could come back stronger in the second half.
I went abit nuts on the 6th mile and had to slow myself down int he second half,ended up with 5.57
Mile 7 was similar in 5.55,mile 8 5.46 and decided to try keep this pace or slightly faster,mile 9 5.45 and finished mile 10 in 5.39.An improvment of 44seconds and hit 10miles in just under 61minutes.
Cool down 23minutes.
total miles:14
wtd:83
Sunday:Christmas day and my plan was upset when I was told you can't run at 10am with the lads as I had breakfast with my family and then later had dinner with the inlaws.
So 30minutes after finishing 4 pieces of pudding,3 slices of brown bread,1 egg,4 sausages and 3 rashers I headed out for my long run.
I wasn't going to look at the garmin on this run as just wanted to get the 2hours and 10minutes done after a very hard weeks training.
Ended up with 18.25miles for 2hours 10minutes and 39seconds.
The route I ran I covered tymon park,busy park and corcagh park.Going to call them my 3parks of Christmas.
Total miles for the week:101
Review of my week:Overdid it and going to have to bring back the intensity of some of my quality runs to feel fresh again.Each day i work up my quads where heavy and was getting as much sleep as possible to recover.
shoes:brooks Glycerin(need replacing now)
surface 60% road 40% grass.
shoes:brooks Glycerin(need replacing now)
surface 60% road 40% grass.
Monday:
Planned an easy 50-60 minutes today.Having a lovely sleep and my clubmate John Travers rings me to see if im doing the Stephens day club race.It's a 10mile(handicap) cross country with alot of tradition.I had ran it last year and ended up in hospital getting stitches in my foot so wanted to finish it this year.Lined up and had a plan of not racing(usualy don't stick to this)so started on 7minute miles and contined till 8miles and picked ip up a little.Finished ina round 68minutes.
My quads are like lead from the last few days training.
Miles:13
shoes:brooks glycerin
location: Phoenix park
My quads are like lead from the last few days training.
Miles:13
shoes:brooks glycerin
location: Phoenix park
Tuesday:
Met with Gav and Ken in The club for an easy run.They both had raced yesterday yet it was me who was struggling early on.After about 30minutes I picked up the pace and the lads turned back as they where only doing 45-50mins.
Ran for 90minutes 13miles.
Location: Phoenix park.
shoes:brooks Glycerin(need to be replaced this week)
wtd:26 Miles
Ran for 90minutes 13miles.
Location: Phoenix park.
shoes:brooks Glycerin(need to be replaced this week)
wtd:26 Miles
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