Training Update - Take 2

Having spent a good bit of time writing a training update last night only to lose it trying to save and publish it hopefully this attempt will be more successful. I can't say the content will be any better though :-( but it will be shorter.

Training has slacked off a bit since Bohermeen due to some recovery time, other races and not having another specific target to work towards other than to keep things ticking over. Next race will be the Great Ireland Run on Sun 14th. Don't really like this race or the course but there a lot of people from work doing it so that is the main reason for doing it. I'll race it alright but won't be tapering up for it. Should give a good indication of where I am and what time I should be looking to target or work towards for Boyne 10K or Dunshaughlin 10K in May/June.

Am going to start posting more regular training updates to keep myself honest. Feel free to give me feedback good or bad and ask any questions if you have them. Summary of mileage up till the end of March is below.

Month        Mileage       No. of Runs 

January      123.1         21
February     135.49        17
March        98.61         15


Training so far for April:

Monday 1st

5.71 Miles
Avg Pace: 9:10

Nice run on "Colm's hilly route" with Colm, Deirdre, Ailish & Mel. Good to blow off the cobwebs after Easter Sunday in advance of speed session on Tuesday.

Tuesday 2nd

1.53 mile warm up

Drills & Plyometrics(stretching and stuff trying not to fall over).

1 min hard @ 6:28 pace
2 min hard @ 6:26 pace
3 min hard @ 6:47 pace
4 min hard @ 6:38 pace
3 min hard @ 6:52 pace
2 min hard @ 6:50 pace
1 min hard @ 6:11 pace

45 sec recovery jog after each of the above.

1.47 miles warm down to complete the session.
5.88 miles total.

Speed session tonight. Second week for us training as a group with Gary O'Hanlon. Really enjoyed this session although it was quite tough at times with the recovery seeming to get shorter as we progressed. Tried to run them all at an even enough pace/effort without paying too much attention to the watch. Drills & Plyometrics were interesting to say the least and thought I did my hamstring at one stage. Flexibility is crap. Talk of heading to Ardgillan for the next session was not what I wanted to hear :-) He wouldn't be that cruel would he?

Wednesday 3rd

5 miles
Avg Pace: 9:12

Recovery run after the speed session night before. Focus for this was on keeping the HR below 130 to ensure it was a recovery run. Legs a bit tired/stiff from the drills and speed the previous night but as Gary said the previous night if you want to improve you need to get used to running on tired legs !!!


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