When does it get easy again???

With training the body adapts over a period of time,this all depends on your current level of fitness as you tackle a program.Im finding each day different (some days good and some bad)
This week as been especially tough as I have started to introduce faster runs.
I will run through my week so far in abit more detail;
Monday: 56 minute run this morning.Body felt tired today,was a case of slogging it out.Total miles:8
Tuesday:Met with Kevin Moriarty for a run @ 6.45am and we  ran around the phoenix park for 92minutes.
The schedule im doing involves three runs in excess of 90minutes.Total miles:12


Wednesday: my run club and ran with Finola who is new to running and has started running some 5k races.We ran at her steady pace for 32mins which was ideal for my warm up.
I headed out on the roads to do some Fartlek training.I will explain fartlek training at the end of this.I ran for 40minutes running from 30second-2mins @ 5-10k pace.felt great to open up my stride for a change.
Miles today:Morning run 4 and evening 10miles  Total:14 miles


Thursday:long steady run for 50mins and picked up the pace in the second half finishing up @ sub 7minute miles for the last 6miles.Total miles:14 


Fartlek training;  Meaning is Speed play (Swedish) is a form of interval training which puts stress on the aerobic energy system due to the continious nature of the exercise. There are many types and time or distances will vary.You can make this workout as hard or as easy as you like.The biggest mistake runners make when using Fartlek is turning the session into a speed session and not a speed play session.


RUN GROUP:
Just a note to say that our next run group session is this Sunday  in the phoenix park at the popes cross @ 9am
There will be a loop of 25minutes for beginners and 50minutes for more serious runners.

NO MORE EXCUSES !!!

Christmas time is fast approacing now and it's this time of the year that you start to find more excuses not to run.
my excuse today was our work x-mas party but i managed to drag myself out this evening and it was a lovely run in the end.My longest one of the year so far of 1hour 46minutes.

Back to my week so far on Thursday my knee was still niggling so I just ran 4miles easy from work.
I spent the evening stretching and foam rolling with my grid roller.

Friday was the same run as Thursday and knee was the same.
Saturday i ran a little further (5miles)

My total for the week was 65miles and I have done up my 18 week programme for Brighton.
I have had a couple of people commit to the run group and again if anyone wants to turn up Wed at 5.50pm at
the shop in Ballymount just mail ballymount@amphibiaking.ie

Hope you can put them excuses to the side and get out running !!!

Brighton marathon here I come....

After a morning of babysitting I headed out to the Phoenix Park to meet Gary O.He was suffering with a head cold so pace was slightly slower than normal.After 50mins in the park we headed out onto the roads.

Ran for a total of 1hour 40mins (14miles)

Felt very fresh today after a good nights sleep.
(note to myself get more sleep)

Miles today:14
Miles this week so far:27
shoes:Brooks Glycerin
Location:phoenix park

Nice easy run with Luke for the first half of the run.
Ran 9.5miles easy.

location:Tymon park
shoes:brooks glycerin
miles today:9.5
total miles this week so far:37.5


Rest day today or run after work at 8pm..........

Sign up for Amphibian King running groups in the new year !!!

That time of the year when we all find it tough to get out the door.
My advise;make sure you arrange to meet u with someone as you are more inclined not to give it a miss.
After a week with the flu and about 10milEs total for the week I bounced back nicely last week with
6 days running and 60miles total for the week.
Today was an easy 5miles before work and steady 8miles avearge pace 7.14 per mile

Planning the weeks ahead is simple,just keep the runs easy/steady and keep the mile sup around 60-70miles per week.I might run 1 or two races over the x-mas period.
The streets of Wicklow 5k stephens green is one of my favs as it's still my pb on the road of 15.41
If I run 16.41 this year id take it :)

Been busy at work getting the shop in order as Amphibian King and Base2race have expanded.
It's well worth dropping in if you haven't seen the store.
Amphibian King have a lovely running track where we do the Gait analysis and and amazing range of clothing(especially high vis)
The store also has an endless pool where Eanna does the coaching(like a treadmill for swimming)
There is also a huge range of books which make a perfect x-mas present.
I will be starting a run group from the shop in the new year so if anyone would like to sign up just email ballymount@amphibianking.ie

The group is for people who are new to runnign and plan on running there first 5k or 10k.
I will have a seperate group for people running the marathon depending on numbers.

Flu :(

Not much to report regards training this week.Been sick with the flu and feeling a little run down.
Plan to do a run maybe Friday.

Solid weeks training and solid race !!!

am run to work 4miles @ 8min pace
pm run consisted of a hard 1mile in 5.30 and the stretch for 1hour followed by 32mins running (4.5miles)

Distance:9.5
Location:Roads
Shoes:Saucony Cortana
week2: 26.5 miles


Morning run at 7am
Was late getting up so missed my training partner 
First 30mins was a struggle,body tired after the double yesterday.
Pace picked up but was more concerned with feeling comfortable.
Ran in the phoenix park for 75minutes and then headed up to the folks house in tallaght where i stretched,re fuelled and played silly games with my niece.

Distance:14.5 miles
Location:Roads + phoenix park
Shoes:Mizuno enigma
week2: 41miles


Ended up meeting a mate for a run at 6.30pm.
ran 8miles steady on the roads.
Legs heavy but feeling good.


Distance:8 miles
Location:Roads + phoenix park
Shoes:Brooks Glycerin
week2: 49miles

woke up this morning feeling tired from a 40th party the night before.Just had 2 pints so no excuses.
Arrived down to the start of the MO 10k in phoenix park which was being run around 3 lap course opposite the Popes Cross.

Met a guy i knew from years ago Eoin whow as aimig for 35.30,felt this tiem might be abit to quick but agrred i would run with him and see how it went.

At the start I saw Martin Quinn and i knew we where running for 2nd and 3rd place here.
Gun went and as expected Martin flew to the front with 5 other runners running flat out to stay with him.Can never understand guys who does this who race every week.
Stayed relaxed and 1k 3.20 2k 3.20,went through 3k in 10.15,pace stayed at 3.30k's until the Kyber where we had a 3.48 k,then held 3.30 k's to the finish.
With 2k to go i asked Eoin did he fancy a sprint finish or run in together so we took the soft option and ran together holding hands at the finish.

Finishing time 35.13 which is 2minutes slower than my pb for the Summer but delighted with the race.Small 2mile cool down and up to work 


http://dublin.mo-running.com/results/

Sundays run was left till 6pm as I had a lack of sleep and and good few pints last night.
Headed out with Aido and ran around the park for 80minutes very slow.
legs dont feel too badly beaten up from yesterday.
The nnew inserts where a big help in the race,I found myself able to maintain my form during the race even though my race fitness isn't good.

Distance10 miles
Location:Roads + phoenix park
Shoes:Brooks Glycerin
week2: 68miles 

Double run today and feeling good !!!

Up at 6.30 am for my earliest run in a long long time.Met Kevin M in the phoenix park which was still dark so had the head torch on.
Didn't see one runner during the run which goes to show the drop in running after the marathon.
people will wait till the New year after they have put on extra weight to get back.
Wore my mizuno wave rider which didnt work well with my new orthotics as they cut the arch off my right foot.
Im half tempted to run the Jingle Bells but will be too soon to take any positives from a race.Maybe new years 5k might be an option.
My achilles was the best it's been in a long time this morning and spent some time stretching my calfs before the run.


Distance:8milesLocation:phoenix park
Shoes:Mizuno Rider
week2: 12 miles

Evening run with two mates Conor and Gary.they where doing a track session in Santry of 9 x 400m average pace 61-62,was class to watch.
Gary having just ran 2.26 in Dublin and Conor a 4.03 miler.
I slogged around in 8min pace

I have decided on a Marathon in the Spring with a 12-14 week build up.
few more weeks of building up the miles to 60-65 before starting.
Selecting the marathon now is a tough one.
Any suggestions???

Distance:5milesLocation:Santry
Shoes:Saucony Cortana
week2: 17 miles