Last Weeks Runs

25 01 2010

First week of training on the new runners world sub 4 hour plan.

Tried a bit of fore foot running yesterday which was interesting, and I can see the potential benefits but my calf muscles are really aching today so i’m not going to be able to go on my planned 8 miler today – think its something i’ll have to build up to gradually.

24/01/10 – Usual Lagan Loop – 4.18 – 00:42 – 10:02 pace

22/01/10 – Leisureplex / knockmore / prince william rd – 4.61m – 00:40 – 08:40 pace

21/01/10 – Wallace / Cuts / Tip Loop – 5m – 00:48 – 09:37 pace

20/01/10 – Wallace / Cuts / Lambeg Loop – 6.12 m – 00:55 – 08:59 pace





Training – 18/01/10

18 01 2010

Pond Park / Brokerstown Road / Maze / Lagan Tow Path – 10.45 m – 01:51 – 10:36 pace
Finally found a sub 4 hour marathon plan to follow from the runners world web site. Should of done 7 miles yesterday but work got in the way. hadn’t intended running this far today but thought i’d make the most of my day off. I’m going to have to tinker with the plan a good bit to make it fit in with my work schedule, looks like a few more early morning runs may be the way to go. Took a few photos whilst i was out which is always a good excuse for a quick walk break – i should really think about putting my application in for the Belfast Marathon – don’t want to leave it too late.





Training – 15/01/10

15 01 2010

Hospital / Prince William Road / Moss Road –  4.63m – 00:51 – 10:58 pace

route is mainly up hill so pace was a little slower than i’d expected but good run any way. Also had first go on my new weights.  just made up my own routine based on exercises on i-fitness app on i-pod. wasn’t sure on number of repetitions etc. to do but i think i’ll be able to work that out as i go on.





Training – 14/01/10

14 01 2010

Wallace / Cuts / Tip Loop – 5 mile – 42min – 08:24 pace

Speed work – 5 min warm up, 6 x 4 min run 1 min jog intervals, 5 min cool down.
No more ice, felt comfortable at the increased pace, working lates this week so all my runs are going to be in the morning.





Training – 12/01/10

13 01 2010

Civic Centre / Hilden / Town loop – 5.82 miles – 55.12 min – 09.29 pace

Quite a cold night but all the snow has gone, so that helped with the pace. bought my self some weights from tescos earlier, so will try them later in the week, and see how it impacts on my training.





Podcast #21

12 01 2010

Listen to this episode

Podcast 21 was posted yesterday where I talk about Iris Robinson amongst other things.

Intro / Outro Music as always was Lagan by the Afro Celts and this weeks music track was Dear God by XTC.





Happy New Year – Podcast #19 and #20

1 01 2010

Haven’t posted in a while – but still been podcasting – here are the latest 2 episodes.
Just checking buckeye and my total for the year is 854.66 miles !! – definitely going to try for 1000 this year. Time to join a few more challenges I think 🙂

19 : Listen to this episode

20 : Listen to this episode

Went for a New Years Day run at Lady Dixons Park (Start as you mean to go on)  and the weather was lovely and frosty – heres a few pics:


pan>