I was really tired for this run and it was all I could do to get out,

Distance: 4.34 miles

Duration: 38 min 16 sec

Average Pace: 8:48

Average Heart Rate: 134

Max heart rate: 209

http://www.endomondo.com/workouts/225228584/712929

It was very wet, I did the Wednesday run today because I was too tired yesterday and did stretching instead.

As it was so wet I wore plasters and Vaseline, it didn’t work, one of the plasters came off in the rain and I’m paying the price.

The run was good, yesterday my right foot was at me and after ice/heat being repeated 4 or 5 times it was ok.

Great workout!

We started (Ballincollig AC) with a warmup of just under a mile to bring us to the Rugby field, and we decided that 2 laps of the field would be the interval, with 1 lap as recovery.

The first 2 laps I ran with Neil, but he gave up just before the end of the second lap, I ran the 1st recovery, the 2nd interval and most of the 2nd recovery by my self, I ran the first 1/2 of the 3rd interval by myself and the 2nd 1/2 with Neil, the 3rd recovery and the 4th interval I also ran by myself.

I’m thinking I need to do the speed work either by myself or with a different club.

I actually enjoyed the session, and I’m looking forward to doing it again and maintaining the same pace in each of the intervals.

The entire session was on grass and it was great except for the amount of flies I swallowed

Graph doesn’t include the warmup.

It was really sunny when I started this run (during lunch break at work) but after a few laps of the rugby pitch the heavens opened and I got soaked.

Another steady run and felt great after it, I wore the Charleville 1/2 Marathon top and after about 25 minutes my left nipple was bleeding – I must remember not to ware that top if I expect rain. It was interesting to see peoples faces as I ran back to the office my blood on my top 🙂

Conditions: it was very very wet, some of the down pours were unbelievable and made my clothes at least a few pounds heavier.

It was a great steady run and even with the hard hill session yesterday I didn’t have any issues. I was concerned that my shins may cause a problem, but they aren’t sore to run on, only sore to touch.

What a great workout, I was scheduled to do a Tempo run but after meeting up with Ken we did hill repeats instead.

It killed me 🙂 In total we did 4.4 miles, with 1.4 miles of a warm up and 1.4 miles of a cool down, so only 1.6 miles as the workout.

My lungs are what complained first and that is what caused me to slow down.

Looking at the pace of the hills I’m happy with my performance.

My left shoulder is at me a small bit, and it was at me since yesterday – I’m happy with the overall improvement with my shoulder, but it needs to keep up the improvements

A few hours after the workout and my shins are at me, I’ve done a lot of stretching and icing to get them back in order, I’ve even had a hot Epson salts bath (in this weather a bath is the last thing I need)

The good news in the shins haven’t stopped me with my training.