Been getting back into swimming there the last couple of weeks, enjoying it. Happy enough with how well I'm going seeing as the only exercise I've done since August is snowboarding

Did 2k each of the last couple of days. Going to go in later and do 1000m of mostly legs

Gonna start bringing my times down starting tomorrow or next week. Hopefully be doing 3000m a few times a week by this time next month

Started this http://www.hundredpushups.com this week too... anyone know if it's any use or if it's just a gimmick? I'll hopefully start going to the gym in a few weeks too, just want to ease myself into it at the moment. Doing some core stuff at home too

so after my disappointment of the Dundalk 10k, gonna do the one in Clogherhead, 1st of July. Its like im starting from scratch again, im bucked going out running. Only doing 6k and running each K at an average of 5:10.
few months ago I was running 10k with an average of 4:50.

i constantly slip back into old habits like not eating right, not training etc. but gonna do this one.
Then there's my own towns 6k on the 11th august. All my mates are doing it so have to beat them anyway.

hopefully i do ok in them, the clogherhead one is supposed to be very flat, so that'd be great.
must get up to the track to see what my flat times are like

im doing the clogher one as well! if you see someone in an arsenal jersey thats me i never eat right, diet is a mess, i train at a slow pace as well for the most part, just train often enough so that im fit

the clogher one was really hard last year but theyve made it flatter, not sure how flat mind you

after the Euros (and after i go to the physio and get this groin/hernia thing sorted) im goin back to the gym proper. Gonna start up boxing training for fitness ive heard its brilliant and a mate will be doing it with me so its good to have someone to push me.
Im a fucking disgrace at the moment. Was just loading up a trailer and really hurt my hamstring. Complete joke.
Im giving up the booze for a few weeks after the Euros. Want to get back to running. Not gonna play astro for a good while (with the groin i prob wont be able to anyway).
Its my mission to be able to do a 10K in under an hour minimum by the end of the year. Not a hard target by any means, but im not sure when ill be able to start running or how intense ill be allowed to do at the start.
Biggest regret ever was letting myself lose what decent fitness i had.

49:10 in the 10k.
Im getting slower and i don't know why, pretty annoyed.
Just couldn't go faster, got serious cramps at 5k and nearly got sick.

Think i need to do up a training plan, start doing longer distances and slower maybe

Missed a whole months training back in May when i had to go home and sort financial sh*t out, put the kybosh on doing any 10k runs (which I probably couldn't have afforded to enter even if I had trained).

Last weekend I hit a personal mile stone. Managed to complete a set of 5 chin ups (narrow grip but it was also at the end of a S+C circuit).

Pretty proud to be able to do it at 90kg seeing as 18 months ago I could hardly do a set of 5 press ups.

Give me another year and I'll be doing pull ups with a weighted belt the size of Benito

it was tough enough track though, id say a good bit tougher than dundalk?

I got 42.15, just about faster than my Boyne race time. i think the key at our level is to just run as often as you can and to do one long run a week, about 12-14k. I found the biggest difference for me this time was i picked a time and stuck to it the whole way rather than legging it for the first few km and then dying for the last few!

pull ups/chin ups are the most satisfying exercise is the gym, love them, sh*t at them but still, great feeling being able to do them even!

I ran too fast at the start, kept with a group for the first 2k but didn't know they were the 45min pacers.
I don't do big runs, i should start doing that.
When you do a long run, would you run at race pace or what?
And same with shorter runs, race pace or no?

I rarely run at race pace. Train easy & often is what's been beat into me by my running friends, particularly the lsr at the weekends(long slow run, runner speak ), you run at a nice comfy pace for that, it builds up the endurance in your legs and your breathing, also imo makes the 10k feel shorter/easier when you get used to doing 14k etc. The other runs are slightly out of my comfort zone but still a good bit off race pace, and not hard enough so that i cant run the next day. Basically for us noobs the more miles you can do in a week the better your time will get.

of course on race day run till you feel like getting sick!

When I done the boyne 10k I started off too fast and suffered badly from pretty much 5k onwards, I was told to just pick a time and stick to it, then just go as fast as I can for the last km. This is the breakdown of my 10k, I aimed to run around 4.2 per km the whole way and it worked great, I never felt really fucked,I know I could go for a faster time now, def aiming for under 42 next time

4.11
4.20
4.18
4.20
4.21
4.11
4.19
4.19
4.17
3.44

that was some pretty consistent running if I do say so myself

Sound.
Last year i wassuch better, i was running 14k a few times.
But ill give that a go, there's one in ardee on the bank holiday, might try that.

saw that and annagassan the following weekend so ill hopefully make one of them

Annagassan is the day before the dunleer 6k. would love to do both but doubt it

Also, do you use a hrm in your training?
The watch has the capability but no idea how to use it.

I don't use one but they're supposed to be quite useful for training and racing. for instance going up a hill you can tell whether you're pushing too hard/not hard enough etc. most people slow down on a hill so they don't burn out but if you look at the monitor you can tell whether you can afford to keep going steady. It's a good way of telling if you're going too fast at the start of a race or anytime really. tbh im just too lazy to bother with them,happy enough knowing by the speed im going and how i feel to judge for myself. Another good way to be sure you'll improve is to follow a training plan, again im too lazy to though, maybe if I get sub 40 and want to really push on for a good time i may take these things up, I know I've plenty of improving to be done for now without having to make any effort other than to go out and run!

havent really been able to run for a week, got out 3 times in the last 10 days with work.
ive gotten a new pair of minimalist runners, will try them out tomorrow. need to build em up slow, they hurt your calves at the start.
when i work 12hr day shifts, I just come home and do nothing, so means i dont run.
i might start going for a swim on the way home, means ill do something anyway.

Going well myself, had a rest day monday otherwise im out everyday. fingal 10k sunday week so will be hoping for around 41min for that. Got my number today..12,012 never ran with more than a 1000 so that'll be new

A 6k at a pace of 4:45 per km on Thursday
a 10k at a pace of 5:00 per km on Friday
a 14k at a pace of 5:35 per km on Saturday.

Enjoyed the 14k quite a lot, was a handy pace.
As ye said, this seems a much better way to train.
When i do the next 10k race a pace of 4:40 per km to 4:50 per km and id be delighted.
Gonna throw in a bit of swimming now too, might help my overall fitness