Northern Ireland Running

No C75 it was cancelled as the main sponsor pulled out.

FYI - CRY ECG Screening Clinic will be at Foyle & L'Derry College on 21st and 22nd of July.  For 16 - 35 year olds.

http://www.c-r-y.org.uk/ecg.htm

Kenny,

Sorry I pulled out of RTB doctors orders I am afraid, can you call me off line so I can chat about Dervock as I hope to be allowed to run again soon but need to explain.

today I ran 12.6 miles in 52 mins - 4.10 m/ml pace... have I missed olympic selection?

Yes you've guessed it GPS on the blink - I use "Runkeeper" on my iphone, always run out in the open/country routes and in the last 3 months it has been very reliable. Just went a bit nuts tonight - quite uplifting to get audio cues of 4min/mls in my ears every mile though!

When the run of dreams ended I had to remind myself I had only actually run 6 miles @ a sedate 8.40 pace loll.

Thats fine John I'll call you this evening.

Wouldn't it be great to run at that pace Ricky.

Good session last night 6 x 1000m 2 min recovery. warm night could have done with a wee shower during it to cool me down. Shattered today.

Rested yesterday and going to try a marathon pace run tonight. Probably do 10-12 miles at 7.15pace. This pace will get me 3.10 for a marathon, so will see how I feel at this pace tonight. I know Dervock is a tough course but hope to target that time anyway.

They're all tough Rodney I never seen an easy marathon.

Good point Kenny.

Attempted marathon pace for first 10 miles tonight but with a few hills was averaging 7.18pace instead of 7.15pace. Eased back for 2 recovery miles to get 12.1miles in total. Overall average was 7.31pace. It was warm tonight too so happy with the run.

I'm entered for the Dervock marathon too Rodney.  Reckon I'll be in contention for last place.

Don't think so Paul you'll have a bit of compettion

That's good Paul OH. It should be a good day with all the different races and hopefully the spectators will come out and support us. Looking forward to it.

Kenny, any big names to tell us about in the marathon?

4.2miles today on grass, just after work.

Rodney

where do you do 'grass' just around a pitch or have you a secret location? Thinking about when this groin business frees up for light training again.

Cullybackey school pitches JP. 3 laps of all weather and pitches is 1.1miles so can be boring. I change direction every 5 laps. Ballee is another option though.  Hope the injury clears up quickly.

1.1 miles, well that's better than Ahoghill's 1 pitch!...would take I don't know how many laps to get a few miles here!..good iPod training conditions though.

Groin is slow. I'm still on ibruprofen - but can almost walk without a limp - gets a little better every day, but only a little. I can imagine at least another week before any running. - legs will be nice and fresh for the 1/2 at Dervock (assuming I make it!) well at least that's the positive slant I'm putting on it at the minute.

JP, patience is the key to getting over injury, but unfortunately not many runners have enough patience. hope you are able to make Dervock.

Did 8 miles this morning. Started with 2 easy miles and then 2 at 7.30pace,  2 at 7.20pace and 2 at 7.10pace. Felt tired at the start but feeling good by the end of the run. Aches and pains take a few miles to loosen up.

5 miles warm weather training last night. Boy was it warm but I am not complaining.

Rodney nobody jumping out at you. There are a few dark horses from down south. We have a 70 year old from Isle of Man who ran the last marathon. Dephim has entered and he is usually pretty well up the field.

Paul I hope your injury clears up soon it's fustrating when you were going so well.

C75, long runs of 18 miles + are done at between 7.45 and 8.05 pace, which is slower than I used to do them. I do recovery runs at between 7.50- 8.30 pace depending on how tired I am feeling. I never seem to stick to a training plan but yes your advice would be appreciated. Does 7.15 pace for a 3.10 marathon sound realistic to you? I would still be happy if I got sub 3.20 but 3.10 is the target.

Hope you are keeping well.