With those splits you’ll go sub 40 no bother
If you could run even paced it would be a doddle- I can’t run even paced to save my life but there’s some difference between running 6.59 and 6.09…
I tend to start out saying I’m going to run slow and then get pissed off running slowly and speed up so my pace can be very erratic.
Those pacers in distance races are a god send as they keep you on even keel- I haven’t seen them in anything shorter than a half though
im usually pretty good for running an even pace. That first mile is pretty up hill, hence its always my slowest. Normally im looking at the garmin to make sure my pace is even but tonight i said i would not look till run was over. I kicked on after first three miles as i felt good. Normally i would slow down if i noticed i was going that pace, out of fear of getting injured.
I don’t want to get into it now, but we pull the corners out to make the discipline part of it easy for them and they concentrate on the run. 
True ya, had it in my head it was about as hard as a 45 M sprint???
Ran 2 Miles in 14:15. I know thats a decent pace for a mile, but obviously over a short distance. I did have to push pretty hard though. I’m not a great runner, but have serious stamina. Hopefully this Chi Running will help me improve.
I ran 2.76km in 13.23 last night at a pace of 4.51 mins/km. That’s probably rubbish but I was pooped after it. I was slowed somewhat by a crowd making their way from the O2. The plan is to make my way further down the quays in future (either to the foot bridge or UB bridge) and back up so that I’m running around 5km at least 3 times a week and build up from there to weekend 10km runs.
Good running clarkey. If you want to pick up your speed you need to get some endurance into your legs. You should try to do one long slow distance (LSD) run per week. this should be about 2 mins slower than you normal pace. Start with 10k and increase by 1k per week thereafter.
Not a hope of running 10km at the moment - I am starting from a very low base. Think the legs aren’t in awful nick (although one couldn’t be sure), it’s the chest and breathing that gets me mostly. I’m loathe to up it on the eve of an astro fixture but I think I’ll do a 5km/ish at the weekend at a slower pace and see how I get on. Using the iMapMyRun app on the iPhone and would recommend it.
As an aside, should I be concerned that I’m pounding the pavement reasonably hard i.e. I’m not too light on my feet or on my toes. Does it matter?
Few weeks back some cunt was out running down by the quays across the bridge towards Ringsend and he just kept running at me, luckliy for him he got the fuck out of my way. Cunts out running think they own the footpaths, I own the foothpaths.
Start your lsd run at 5km so and increase it by 10% per week. Its important to invest in a good pair of runners and get a gait analysis done to ensure you get a pair that suits your style of running. Otherwise you can get injured pretty quickly. Runways on parnell street are good.
I’ve a reasonable pair of Asics so they should do the trick.
The only jip I’ve had thusfar is my Achilles tendon when I did three nights in a row two weeks ago. Knees and muscles have held up ok.
asics are great but there are stability,neutrals etc. Its when you start to up the milage that the wrong type of runners will hit you. The fact that achilles are bothering you suggests that it may be worth getting the gait analysis done. Its free. Also you need to do plenty of stretching on calves after your run. This could be cause of sore achilles aswell.
as FP said, get gait analysis done
elvery’s off grafton st will take care of it also
any google search for neutral/pronation/comfort runners will take care of the rest
you could be in top of the range asics but if they’re for the wrong foot type they’ll be of no benefit (might even do damage)
The one on Dawson Street or Suffolk Street?
suffolk st, runnig dept is downstairs
they’ll record you running on a treadmill, have you stand on a pressure mat to get an idea of the surface of your foot and advise a shoe as appropriate
there’s roughly three categories of running shoe, with degrees of support for each category
not quite as good as amphibian king in bray (don’t know about the runways place but plenty of fellas on the boards marathon thread recommend it) but will be more than good enough to get you started.
if you see minimal rotation of the heel as your foot strikes you can be happy that a normal neutral sole runner will be fine for you.
powered by some weetabix B) , i did 10 miles this afternoon in 75mins 10 secs or 7.31/mile. splits as follows:
mile 1 - 7.51
mile 2 - 7.32
mile 3 - 7.39
mile 4 - 7.36
mile 5 - 7.38
mile 6 - 7.24
mile 7 - 7.32
mile 8 - 7.39
mile 9 - 7.12
mile 10 - 7.00
That’s good running. 7 mins on your tenth mile 
miles 9 & 10 - picked the pace up cos the end was in sight, or were you praying for the finish line?
would a 7.20 pace suit you better?
Great running FWP.
went out with the intention of doing 8min+ miles (recovery run after tough run yesterday). this was still an easy enough run, i can do a sub 70min 10 miles.
Not bad Fenners but can you do 24 miles in under 1hr 10mins??? Thought not…