Cheers lads. Very happy with that. Actually think I could have went bit quicker as was conservative for first few km as didnāt know where my fitness was. Seriously fast course with downhill for last 2k.
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@Bandage week 1
Mon- 5Ć 800m off 90 sec recovery. Run these at 4.10 min per k. Do 2k warmup and cool down. Make sure to do some stretching after warmup.
Tues - 45 min recovery @ 6min per k (no quicker than this pace. Slower the better).
Wednesday- 15 min warm up + 40 min @ 4.50 min per k + 15min cool down
Thurs - 50 min easy @ 5.20ish per k. Do 6 strides at end
Friday- 2hr long run @5.30 to 5.40 min per k
Saturday - Rest
Sunday - 50 mins easy @ 5.20ish min per k. Do 6 strides at end.
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Unreal. We go again. 
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Great running yourself yesterday. Have you any races planned?
Just did a 2km stretch through 1-6 inches of mud
Jaysus thereās nothing as satisfying
Then arriving back onto the Corbally road with the legs thick with mud
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Nope, would like to do a marathon in 2022 but no idea which one.
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Raheny 5 mile end of January might be a good one to see where you are fitness wise.
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Was looking forward to it after a busy day. Strategic decision to have the wind behind me for the part of the loop where I was trying to go fast!
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They finally cleared it up. 25 years later
Iāve entered my first race in over two years this Sunday. A 3 miler in aid of Cork Simon. You have to enter what time you think youāll do it in and the person/persons who do it in that time win. Canāt wear a watch to check in the race. I put myself down for 24 mins 4 seconds. I donāt know what to expect if Iām honest. Going to time it anyway and have my watch in my running belt.
#notonstravadidnthappen
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Thatās a great idea.
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Heāll have wireless earbuds in too so he can get the audio time prompts every km
@Bandage
Mon- 8Ć 2 mins off 2 min recovery. Run these at 4ish min per k. Do 2k warmup and cool down. Make sure to do some stretching after warmup.
Tues - 45 min recovery @ 6min per k (no quicker than this pace. Slower the better).
Wednesday- 15 min warm up + 5k @ 4.50 min per k + 2k easy + 5k @4.40 min per k + 15min cool down
Thurs - 50 min easy @ 5.20ish per k. Do 6 strides at end
Friday- 2hr long run @5.30 to 5.40 min per k
Saturday - Rest
Sunday - 50 mins easy @ 5.20ish min per k. Do 6 strides at end.
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Thank you. 
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This looks like a good, tough session today. As I build up my running lexicon, is it correct to say thatās a 2km āfloatā? Iāve seen it but I havenāt fully grasped the context. Still unsure about ābrick runā too.
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Yeah āfloatā is correct term. Basically easy running between long reps.
That session looks ok on paper but its hard enough. Wednesdayās sessions are about building up to a medium long run with lots of quality. Builds stamina but also gets you comfortable with marathon pace.
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Brick run is a run off the bike.
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First early morning run in the pitch dark this morning in a very long time. Thereās something eerily satisfying about being out at that hour when itās so quiet.
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I was telling FWP that I piggybacked on some of my pals who had booked the āLisbon Marathonā ages ago and invited me to tag along. I held off initially, as I wasnāt sure I could get the trip, but then I booked it after running the half marathon. Seemed like a logical next challenge etc etc. It was only when FWP queried marathon date in order to plot a training plan, that I properly looked at itā¦
ā¦The dopey fuckers booked the āLisbon Eco Marathonā in May as opposed to the Lisbon Marathon in October. The Eco Marathon is mainly held in a huge, undulating city park with the last few miles out into the city streets. It starts at night (7.30pm) and you need to wear a head torch and carry a whistle! Itās through lots of forest trails, up and down hills in this massive park.
I was telling my life partner and she saidā¦āYou can go to Lisbon for the weekend but youāre not doing that marathon. Itās too dangerous for your first one.ā She thinks Iāll get disoriented and collapse or something.
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