I was really asleep this morning, and it took me a while to wake up.

Even though it was 6:30am it was about 17 degrees! but with a slight chill in the air (very slight)

I ran at about 9min/mile pace for the entire run and I got home just before 7am – to let Sinead go for a run 🙂 I’m so impressed by her, not only going for a run, but keeping it up

I felt sluggish during the entire run and I’m wondering if I should have gone faster maybe doing a tempo run to wake me up, instead of just an easy run.

Tonight was the usual Ballincollig AC training night, and I turned up at 7pm as usual.

I’m not sure why, but I just didn’t feel satisfied with the session, maybe it was because there wasn’t a purpose to the session and at this stage I need each session to be with a reason?

We did a 5 mile run through the Regional Park, and it was hot, very hot, about 26 degrees 🙂 for the first 3 miles I ran with the group, however they needed a break at that point, so I just went on – I don’t know why, but I felt it was the correct thing for me to do, like I needed to get away from the group (or they needed to get away from me)

nothing much to say about the run, except it was hot, also I Neil only ran 3 miles, but he rejoined me for the last 1/2 mile, we did the usual sprint, and while he still beat me, it was a lot closer tonight than usual – I’ll take him yet on the sprint!

I need to start running with a purpose!

Back in October 2012 I completed a body composition exam with Peter Maher – I was at my fittest ever and I was ready to run an amazing time in the Dublin marathon.

At the start of my planning for Dublin this year, I’ve completed the same test, the results for both tests are below.

.                                                   10th October 2012            4th July 2013
Weight:                                               11.3.6                            10.7

Total % Body Fat:                               20.8%                           16.9%
% Fat Left Arm:                                  17.11%                          13.3%
% Fat Right Arm:                                15.4%                            13.0%
% Fat Right leg:                                  15.4%                            14.1%
% Fat Left Leg:                                   14.8%                            13.1%
% Fat Trunk:                                       25.0%                            19.7%

Muscle Mass lb:                                 113                                 116.4
Muscle Mass Left Arm:                       6.0                                  6.0
Muscle Mass Right Arm:                     6.0                                  6.0
Muscle Mass Right Leg:                     17.2                                20.2
Muscle Mass Left Leg:                       17.2                                20.4
Muscle Mass Trunk:                           47.2                                63.2

BMR:                                                 1648 cal                         1603 cal
Metabolic Age:                                  38                                   27
% Total Body Water:                         57%                               60.1%
Visceral Fate Rating:                         7                                    6
Bone Mass:                                                                             6 0

The amazing thing about the big change, is it was completed without any structured training, but I did keep up the running, and the good food eating during the period.

🙂 did you see the age difference 11 years !!! 🙂 another data point, is in July 2012, I also did one of these tests, and my Metabolic age was 48, so in 12 months I’ve reduced my metabolic age by 21 years 🙂

Now I need to discuss with Peter the results themselves, as the weights don’t add up.

I went out just before 1 and bit was the weather good, there was some heat in that sun.

I had no real plan for today and I did the usual 4 miles. I think the pace was about 8 min/mile and I felt good, a bit appreciative of the op at 3:45 and the possibility that I will be in pain for a few days.

I turned the pace off on the watch, so that it was an easy run with no pace in mind, I just wanted to look around me and enjoy the run.

I had my first coaching session with Peter today and I’m feeling great. The ball is rolling and I’m setting targets.

Now that I’ve someone working with me who knows how what I need to do to get there, means I’ll get there.

An easy week next week and then I’m straight into real training for Dublin with a target of 3 1/2 hours.

The next target is a spring marathon, hopefully London with a 3 15 target.

Then onto Berlin at the end of the year with a sub 3 target.

I really believe I can achieve those targets with dedication and hard work.

The ball is rolling 🙂

The weather was great and I had my kit with me, so I went for a run!

I feel like I need to get in as many runs as possible before Friday, as I will be forced to not run for a few days.

The run was uneventful. I do really need the ANT device to get data off my Garmin.