Back on track

ecoli

figs wrote: »

Thanks ecoli. I wrote that report the day after the race, and I was still feeling annoyed with myself.

Having considered it with a clear head, it's obvious I did go out too fast, and blew up a bit towards the end. I think my preparation wasn't perfect either, and had I got that right, I could have held the pace a bit towards the end.

Given that it was a tough course too, I can't be too unhappy. Those hills were hard. Besides, it gives me a chance to go sub-1:40 in the Dublin half in September... although I'd like to be looking at a sub-1:37 there (Am I being unrealistic - that's 4 mins in 2 months!).
I went through 10 miles in 76mins. If I could manage 73ish for the Frank Duffy10 in August I'd be delighted. That would be 10 minutes faster than my time last year.

Nothing like a bit of ambition!

Wk 4.5 - Rest day

I really do believe you can i mean had you been able to level the pace you were on for sub 1.40 so realistically it only two or three mins you will be making up most

figs

Wk 4.6 - Track Session

Track session this morning. Really enjoyed it. Must do more of these!

1 mile warm up
8 x 400m (1 min recovery)
2 mile warm down & stretching

Laps:
1 - 1:25
2 - 1:26
3 - 1:31
4 - 1:30
5 - 1:30
6 - 1:26
7 - 1:29
8 - 1:27

Total Dist approx 5 miles.

figs

Wk 4.7 - 13.6 / 114 @ 8:23 pace

13 miles this morning in the company of Woddle & Ecoli around Firhouse / Rockbrook / Marley. Lovely morning for it and nice to have a bit of chat too.

Legs felt a bit stiff after yesterdays session, but eased out until towards the end of the run when they started to get heavy again. Still, I felt good and reasonably strong.

Got my heart rate monitor working today, so had an average of 156 for the run. Once I find out what my max heart rate is, I'll know what this means!

Week 4 Total - 36.7 miles.

figs

Wk 5.1 - Cycle 8.5 miles / 35 min

Cross training day today, and the cycle was cut short with a rear puncture... was a little over 4 miles out and the back tyre started to get soft... needless to say, I hadn't taken the puncture repair kit so rather than a walk home, I about turned, and managed to get home on a very soft tyre.

Rest of week as follows:
5.1 - Cycle
5.2 - 3mi Fast
5.3 - 7mi
5.4 - 3mi
5.5 - Rest
5.6 - 7mi (to include 5mi Phoenix Park Race)
5.7 - 14mi LSR

figs

Wk 5.2 - skipped

Skipped due to tight calf. 3 miles added to Wk 5.3


Wk 5.3 - 10 mi / 77:40 @ 7:45 pace

Ran an out and back route from clontarf out along Dollymount. Added the three miles I missed yesterday to the 7 planned for today. The first 5 were easy, as the wind was behind me. Average pace at 7:30 and HR was about 160 for first five. Running back into the wind gale was a bit tougher, with average pace dropping to just below 8:00 and HR up to 172.

figs

Great to see so many logs here, and being updated daily... it's getting harder to find my own!!

Wk 5.4 - 3.3 / 28:13 @ 8:04 pace

Nice slow run this evening. No sign of the stiffness in my calf. No other ill effects. Planned rest day tomorrow.

Looking forward to Saturdays race. I'm not in as good shape as my 5 mile PB earlier this year (33:14), but I think sub-35 is achievable and I'd be happy with that.

figs

The second time I've run this race, and I was determined that it was going to help bury the ghost of the Achill half two weeks ago (there's still unfinished business there, but it will have to wait until next year!).

Bumped into Woddle, Gerard65, RacoonQueen, and stmochtas before the start. Was a bit worried when we jumped into the pens, and saw the people kept on coming. It was fairly packed (and getting more and more jammed with each minute). Myself and stmochtas were about 40m from the start line, and it took about 20s to cross. With such large numbers, segregation of runners by time would be something that the organisers should look at.

I was lucky to get into a comfortable pace fairly early, and wasn't held up along the Kyber Pass. Started making up places as soon as I hit the hill. Was feeling comfortable all the way to mile 3. Very glad the course didn't head down by Chapolizard gate. Tha hill is a killer!

At about 3 miles, RuralRunner saw my boards singlet, and introduced himself. I was working hard at that stage, and wasn't really able to engage in a conversation, but just meeting another boardsie spurred me on a bit. I was huffing and puffing by the time we got to the top of the hill, and couldn't keep pace with RuralRunner.

I slipped back a bit in mile 4, but picked it up again in mile 5, to finish in a PB of 33:12 (Chip Time). My previous PB was 33:14, but run on a course that was short, so I'm happy this is an official PB for 5 miles.

Very happy with the race pack too... great T-shirt, and goodie bag. Good value!

Well done to stmochtas on a PB, and all the other boardsies who ran. It was a good turn out for the boards team.

DJS

Well done man, nothing better then a PB is there

tisnotover

well done on PB figs, nice race report.

BeepBeep67

Well done on the PB Figs, I enjoyed the read.

Munster_Gal

Well done on your PB

figs

Thanks for all the congratulations guys!

I'm happy with the run today, and tired tonight! Spent the afternoon looking after my son, and chasing after him in the playgound, so am absolutely knackered tonight!

A 14 mile LSR planned for tomorrow morning... again back to the Park!

For the record, my splits from today were (approx):
1. - 6:22
2. - 6:29
3. - 6:33
4. - 6:52
5. - 6:32
+ 0.052 @ 6:32 - whatever my deviation from the racing line

Fairly steady for me. I tend to go out too quickly, but was fairly disciplined today. Mile 4 was the hill that slowed me down, and looks like everyone was in the same boat looking at others' splits.

Roll on the Frank Duffy.

Ruarl Runner

Hey Figs, Firstly well done on the PB. Mile 3 probably wasn't the ideal meeting place for an introduction!! You looked a little tired before I said hello but fair play you gritted the teeth and pushed on which wasn't easy on those hills. Although I pushed on I did pay for it towards the end and finished in a chip time of 32:50, a PB for me by almost 7 minutes...

Best of luck with the rest of the training and I will see you at the 10 miler!!

figs

congrats on your PB too Ruarl Runner! Seven minutes is certainly smashing the previous time!!

Was back to the Park again very early this morning, and set off for a LSR with jeffontour. The weather was a bit soft to start off with, but brightened up after the first hour, and the chat was good throughout. Enjoyed this run. Legs felt a bit dead towards the end, but is to be expected after yesterdays effort.

Wk 5.7
15.7 miles / 130min @ 8:20 pace (approx)

Weekly total - Wk 5 - 34.2 miles

figs

Start of week 6, and things going well so far.

Felt pretty good after yesterdays 15 miler. No ill effects at all.

This week is relatively easy, with anticipating ramp up in milage next week. Plan for the week:

6.1 - Cross training
6.2 - 3 mile
6.3 - 7 mile
6.4 - 3 mile
6.5 - Rest
6.6 - 8 mile
6.7 - 10 mile

Went swimming tonight as my cross training. I haven't been swimming in about 2 years, and it's a real weakness. I am really terrible. I'msure I look like I'm having a fit, but it get's me to the other end of the pool.

Got a good deal on a gym membership, so planning three short pool sessions per week to compliment training. Triathlon here I come!!

figs

Wk 6.2 - 3.6mi / 29:30 @ 8:11 pace

Nice easy run tonight around the park. Ground was a bit wet, but evening was nice and sunny which made a change to the rest of the day... so much for July!

Legs felt a bit dead after Sundays LSR, so was a slow plod around. Wore a pair of shorts that I'd had chafing trouble with in the past, but reckoned they'd be ok for a short run... the inside of my thighs do not agree! Won't be doing that again!

Planned 7 mile run tomorrow. Will have a different pair of shorts!

figs

Wk 6.3 - 7.4mi / 56:00 min @ 7:34 pace

Today was my triathlon day! No, I'm not changing sports, and am definitely focused on the running. However, I started the day with a swim in the pool (500m approx), cycled to work and back(10km + 10km) and finished with a 7 mile run this evening !

But it was hard getting my ass of the couch this evening to go for the run. It was pissing it down, and I was feeling really lazy... thought after the first two miles were going to kill me, and were done at about 8:15 pace, but things improved after that, and I managed the final mile at 6:12 pace!

3 miles tomorrow. Then relatively easy weekend.

figs

Wk 6.4 - Skipped Planned 3m session - Had tough day and felt way to tired to run. Cycled 20k instead.

Wk 6.5 - Rest Day

Wk 6.6 - 8m / 57:30 @ 7:11 pace
Nice tempo run down Dollymount early this morning. Gorgeous morning. It actually felt hot! Pace was good. I was happy with the session. I think the two days of rest helped a lot. Splits as follows:

1 - 7:01
2 - 6:53
3 - 7:07
4 - 7:17
5 - 7:11
6 - 7:26
7 - 7:21
8 - 7:08

I reckon I'm going to need a whole lot more of these if I aim to make my 3:20:00 target. My race pace target will be 7:38, so need to get in a good few miles / longer runs running at a faster pace.

figs

Wk 6.7 - 13m / 1:42 @ 7:50 pace

Woke up to a terrible morning of wind and rain this morning, and my enthusiasm for running had abandoned me. Nevertheless, I had a standing arrangement to be in the Park for a run at 08:00, so I dragged my ass out of bed got ready, and headed to the Park.

By the time I got there, the sky had turned blue, and the sun was out! It was at that point I regretted bringing the running tights and not the shorts!

There was a provisional plan to meet with a few others, but they were no show, so had 13 miles at a pace I felt comfortable with... and it was pretty fast for me.

I know the LSR should be done 60's - 90's slower than PMP, but things just felt good this morning, so I kept up the pace. The longer runs I plan to do slower to up my running time.

Splits as follows:
1 - 7:09
2 - 7:23
3 - 7:46
4 - 8:03
5 - 8:13
6 - 8:06
7 - 7:28
8 - 7:50
9 - 7:55
10 - 8:04
11 - 8:15
12 - 8:08
13 - 7:53

Mileage Week 6 - 32 miles
Milage Total - 168 miles

figs

Does cutting the grass count as cross training? Okay, I'm pushing the limits of the definition of cross training here, but was feeling very lazy tonight. Mos I could muster is cutting the lawn!

Was planning on going to the pool for a short swim, but the other half wanted to go for a walk, so I enthusiastically agreed to stay home and do the bathing and putting to bed for the young fella.

I am feeling lazy and tired tonight, so not a good start to week 7.

Plan for rest of week as follows:
Week | Mileage | Time | Pace | Comment
7.1|Cross Training|||
7.2|4m|||
7.3|8m|||
7.4|4m|||
7.5|Rest|||
7.6|8m|||
7.7|16m|||
Weekly Total | | | |


Hopefully the extra day of rest will make me keener tomorrow night!

figs

Was a case of "Get off yer arse" rather than "Go get 'em" tonight. Was in work early this morning, and home late, so got home and slumped onto the couch about 8pm. Anyway, 4 miles around park and road did wonders, and I feel great after it.

Pace was good... didn't use stopwatch, but pace was sub-7:30 with a 6:30 for the last mile.

Travelling for work tomorrow, so 8 miler late tomorrow night.

Week | Mileage | Time | Pace | Comment
7.1|Cross Training|||
7.2|4m|30min|sub-7:30 | Felt good after.
7.3|8m|||
7.4|4m|||
7.5|Rest|||
7.6|8m|||
7.7|16m|||
Weekly Total | | | |

figs

Swim this morning, then travelling for work today, and was late back this evening, so skipped todays run. Planned for tomorrow morning.

Woddle

figs wrote: »

Swim this morning, then travelling for work today, and was late back this evening, so skipped todays run. Planned for tomorrow morning.

I'm going to help motivate you here
Do you want your brother to run quicker than you

Only joking, I'd hate to be working and trying to fit training in.

figs

Woddle wrote: »

Do you want your brother to run quicker than you

Unfortunately, he's dropped out, so I need something else to get my ass in gear!

Just a topsy turvy week this week, which just happened to be the same week where i up to over 40 miles! Didn't want to slip behind, but couldn't face 8 miles this evening. Much prefer running in mornings, so early start tomorrow!

figs

Had to split my session today, due to work and home committments... Commute to and from work of 6.3 miles each way, approx 45mins each journey. Approx 7:10 pace.

Things definitely getting easier. This run used to be a battle, and used to take at least 48 mins. Today I just seemed to fly it. Happy days!

figs

Wk 7.6 - 16.2 / 144 @ 9:00 pace

Early morning run today at 07:30 around Rathfarnham / Rockbrook / Marley areas.

Got the best of the day as it was nice, sunny and warm. Joined Woddle, Ultraman1, Gerard65 and kevinkilbane. Banter was good and the miles seemed easy.

figs

Wk 7.7 - 8.2m / 59:45 @ 7:17 pace

Started out slowly tonight, and got progressively faster throughout the run. Was very happy with it considering the long run yesterday. Felt great after the first two miles, and just felt like I could run all night.

Splits as follows:
1 - 7:56
2 - 7:39
3 - 7:17
4 - 7:15
5 - 7:16
6 - 7:10
7 - 7:16
8 - 6:49

Week | Mileage | Time | Pace | Comment
7.1|Cross Training|||
7.2| 4m | 30min | sub-7:30 | Felt good after.
7.3| Skip ||| Swim in morning.
7.4| 12.6m | 90min | 7:08 | Split session. 6.3 + 6.3
7.5| Rest |||
7.6| 16.2m | 144min | 9:00 | LSR with boardsies
7.7| 8.2m | 59:45min | 7:17 | Slow start. Negative splits.
Weekly Total | 40.8m | 5h 23m | |

figs

Wk 8.1 - Monday 3rd August - Rest

Wk 8.2 - 4.1m / 27:45 @ 6:45 pace

Someone put nitro in my tank tonight! Just took off after the first mile... it was such fun running that fast! At one stage my watch was showing 5:45 pace and it was feeling easy!!


Splits as follows:
1 - 7:00
2 - 7:05
3 - 6:38
4 - 6:26
4.1 - 6:18


Week | Mileage | Time | Pace | Comment
8.1|Rest|||
8.2| 4m | 27:45 | 6:45 | Nice fast run!
8.3| |||
8.4| |||
8.5| |||
8.6| |||
8.7| |||
Weekly Total | | | |

figs

Wk 8.3 - 14.7 / 1:50:00 @ 7:28 pace

Decided to run to and from work today, and it was such a nice morning, I added an extra couple of miles by the seafront before hitting the office. Such a good way to start the day!

Sessions as follows:

8.4m / 1:04:00 @ 7:37 pace - fairly slow starting off... wasn't awake for first two miles!

6.3m / 56:00 @ 7:18 pace - inc 3 miles uphill, but wind was pretty much behind me all the way home, so made it easy.

Week | Mileage | Time | Pace | Comment
8.1|Rest|||
8.2| 4m | 27:45 | 6:45 | Nice fast run!
8.3| 14.7m|1:50:00| 7:28 | Split sessions
8.4| |||
8.5| |||
8.6| |||
8.7| |||
Weekly Total | | | |

figs

Wk 8.4 - 4.2m / 29:41 @ 7:02 pace

A short tired run this evening. Although I wasn't pushing the pace, I could feel some aches and strains from yesterdays session, so held back from pushing hard. The quicker pace is definitely getting much easier, at least over the shorter distances!!

Week | Mileage | Time | Pace | Comment
8.1|Rest|||
8.2| 4m | 27:45 | 6:45 | Nice fast run!
8.3| 14.7m|1:50:00| 7:28 | Split sessions
8.4| 4.2m | 29:41 | 7:02 | Kept it steady. Not pushing pace.
8.5| |||
8.6| |||
8.7| |||
Weekly Total | | | |
[/QUOTE]

shels4ever

figs wrote: »

Wk 8.4 - 4.2m / 29:41 @ 7:02 pace

The quicker pace is definitely getting much easier, at least over the shorter distances!!

I'm the same feel so much better running faster ... just need to keep it going for longer.

figs

shels4ever wrote: »

I'm the same feel so much better running faster ... just need to keep it going for longer.

Yup, dropping almost 4kg in weight since last March has certainly helped me. I'm sure I've another 7kg to go to be at my optimum, but finding it hard to drop it quickly... I'm a bit too fond of my junk food! Will get there slowly.

shels4ever

figs wrote: »

Yup, dropping almost 4kg in weight since last March has certainly helped me. I'm sure I've another 7kg to go to be at my optimum, but finding it hard to drop it quickly... I'm a bit too fond of my junk food! Will get there slowly.

Same boat as me, I think i've about the same weight still to drop, Seems to fall off in phases and lumps...

figs

Wk 8.5 - Rest Day

Was a welcome rest day, moreso because of an 8 miler on Saturday and a hilly 17 on Sunday.

figs

Wk 8.6 - 8.2m / 63:00 @ 7:37 pace

Today I realised just how much work I have to do to make a sub 3:20 marathon. Planned race pace is 7:38 for my sub-3:20 marathon.

I planned to run 8 miles at 7:00 to 7:30 pace. But after the first 4 miles, things just started falling apart. It was a warm day, and I just felt tired after 4 miles, and cut back on the pace a bit. Splits below.

1 - 7:38
2 - 7:14
3 - 6:57
4 - 7:06
5 - 8:29
6 - 7:39
7 - 7:56
8 - 7:57


Week | Mileage | Time | Pace | Comment
8.1|Rest|||
8.2| 4m | 27:45 | 6:45 | Nice fast run!
8.3| 14.7m|1:50:00| 7:28 | Split sessions
8.4| 4.2m | 29:41 | 7:02 | Kept it steady. Not pushing pace.
8.5| Rest |||
8.6| 8.2m |1:03:00| 7:37 |
8.7| |||
Weekly Total | | | |

figs

Wk 8.7 - 17m / 2:16:40 @ 8:05 pace

Enjoyable 17m spin with christeb and tunguska this morning, starting from entrance to Bull Island, along coast road, up to Howth Summitt, a loop of the top, down to the village and back along the flat. The descent to the village was good... I like descending!!

Pace was quick for me, but company was good so seemed easy... tunguska was taking it easy for him, but dragging me at a pace that felt quick for a long run including steep hills!

I'm feeling it in my legs tonight. Reckon will be some stiff legs tomorrow.

Dead tired now, as ended entertaining three toddlers for the afternoon (I would have welcomed getting 40 winks at some stage!).

Just over 48 miles for the week, so happy with that at this stage. A bit of an easier week next week, and looking forward to Saturdays Frank Duffy 10.

Week | Mileage | Time | Pace | Comment
8.1|Rest|||
8.2| 4m | 27:45 | 6:45 | Nice fast run!
8.3| 14.7m|1:50:00| 7:28 | Split sessions
8.4| 4.2m | 29:41 | 7:02 | Kept it steady. Not pushing pace.
8.5| Rest |||
8.6| 8.2m |1:03:00| 7:37 |
8.7| 17.0m |2:16:40|8:05| Around Hilly Howth
Weekly Total | 48.2 | 6:06:00 | 7:25 (ish)|

figs

Wk 9.1 - Monday 10th August - Rest

Was so tired after work today, I couldn't handle hitting the gym. That's two weeks in a row where I've missed my cross training due to tiredness. Not so much due to LSR's at weekends... I've been feeling fine after, more so due to not sleeping / awake half night with teething infant!

Wk 9.2 - 4.24m / 29:25 @ 6:6 pace

Didn't sleep again last night, and felt like crawling under my desk for the afternoon. Could easily have fallen victim to the sofa, but was determined to get running tonight. As always, felt much better afterwards!

Was running in park on grass, with a strong breeze, and some gentle hills thrown in, so happy with my average pace. Compared to last Tuesday t was a bit slower, but last week was on tarmac.


Splits tonight as follows:
1 - 6:56
2 - 6:44
3 - 7:03
4 - 7:05
4.242 - 0:54 @ 6:37 pace

Really looking forward to sleeping tonight!!

Week 9 | Mileage | Time | Pace | Comment
Mon|Rest|||
Tues| 4.2m | 29:25 | 6:56 | Tempo Run around Park.
Wed| |||
Thurs| |||
Fri| |||
Sat| |||
Sun| |||
Weekly Total | | | |

figs

Wk 9.3 - 9.15m / 1:07:25 @ 7:20 pace

Easy run tonight around the park. It's great... I'm now calling 7:20 pace easy The harder sessions are beginning to pay off!

Didn't really feel like I was pushing it at all, and only stopped at 9 miles because I was under time pressure. Hopefully I'll feel so good on Saturday!

Plan for tomorrow is 4 very easy miles (8:00 pace max) and rest on Friday.


Splits tonight as follows:
1 - 7:22
2 - 7:14
3 - 7:19
4 - 7:20
5 - 7:24
6 - 7:08
7 - 7:28
8 - 7:19
9 - 7:25
9.15 @ 7:40 pace


Week 9 | Mileage | Time | Pace | Comment
Mon|Rest|||
Tues| 4.2m | 29:25 | 6:56 | Tempo Run around Park.
Wed| 9.15m |1:07:25 | 7:20 | Felt easy.
Thurs| |||
Fri| |||
Sat| |||
Sun| |||
Weekly Total | | | |
[/QUOTE]

stmochtas

figs wrote: »

Bad luck on the foot. Hope it gets better soon.

I got something similar a few years ago, and was also after having been on holiday... physio deducted it was probably the cheap badly fitted sandals / flip flops I'd been wearing...

He prescribed some gentle massage, and stay away from heavy foot impacts (like running). I was right as rain after a week or so. Hope you get recovered as quick.

Improving every day thanks so I hope to back for the Warriors run. I blame the sandals. I have been on the bike since so hopefully that keeps me ticking over.

BTW nice "easy" sessions there.

figs

Wk 9.4 - Rest
Skipped 4 miles toda due to time pressure. They were going to be very slow anyway, so not really too worried.

Wk 9.5 - Rest
Planned rest day today. Thought about making up the milage after missing yesterdays session, but with the Frank Duffy 10 on Saturday, I thought better of it.

Wk 9.6 - Frank Duffy 10 mile 2009 - Phoenix Park
Conditions fairly good for todays race. I felt well rested, and made sure to get a good warm up in. for some reason, I always find the first mile or so tough, then it eases off.

After slipping into the 70 plus pen, I was coaxed into the sub-70 pen by some fellow Boardsies. McMillan said I should be running sub-70 after a 5 mile of 33:12, but I reckoned a 71 / 72 was more my target, and I was goaded into aiming for sub-70 by some others.

Just before the gun my GPS packed it in, so I didn't know what pace I was running. I was going to run with Woddle for most of the race, but we got seperated by the first mile mark. I was feeling ok, and I could see christeb in the distance, and I knew he was pacing for a 68+ round, so I decided to stick with him and his running mate for the first lap.

Felt terrible at the start of the second lap, and slowed a little, but picked it up again after about half a mile.

At some point on the second lap my GPS started working again, so I was able to guage my pace again, and was pleasantly supprised that I was just about on for a sub-70. At the 8 mile mark, with the majority of the hills behind us, I just had to keep the final 2 miles at 7:00 pace to make my target... It sounded easier than it was, but gritted teeth and determination won through, helped by encouragement of the Boards members gathered on the final finishng straight, and I crossed the finish line in 69:37 (69:24 - Chip).

Happy with my race today. Average pace of 6:55 min/mile. It was good to meet some new boards faces too, krusty clown, ral3, DathiBC, and of course the not so new ones, Gerard65, Woddle, Stmochtas, RacoonQueen, EarlyEvening, christeb. Great to see such a good Boards turnout!

RAL3

Well done on a great determined run Figs, nice to meet you before the race.

Ended up with 70:44 but happy enough with that.

RacoonQueen

I think I'm the only one that felt better on the second lap than the first. Nice to meet you again even if I forogt about the first time.

Slogger Jogger

Well done figs, great time, great running.

figs

RacoonQueen wrote: »

Nice to meet you again even if I forogt about the first time.

Next time I'll step on your toes... just so you won't forget!

figs

Week 9.7 - Skip Planned 12m run
Calf was strained after Saturdays race, so decided rest would be better than risking it.

Brings an end to a fairly low mileage week... I'd planned to throttle back because of the race, but not this much!! Only 23 miles for the week.

Week 9 | Mileage | Time | Pace | Comment
Mon|Rest|||
Tues| 4.2m | 29:25 | 6:56 | Tempo Run around Park.
Wed| 9.15m |1:07:25 | 7:20 | Felt easy.
Thurs| Rest|||
Fri| Rest|||
Sat| 10m|1:09:24|6:56| Frank Duffy 10 + 1.5w/u + 1.5c/d
Sun| Rest||| Strained Calf - Skip 12m Recovery
Weekly Total | 23.35 | 2:46 | 7:07 |



Wk 10.1 - Rest
Calf still sore. Decided another day of rest is best.

Wk 10.2 - 4m / 27:49 @ 6:56 pace
Calf was much better today. Two days of massage and rest have helped a lot. Took it easy around the park tonight, but legs just wanted to run after two days of resting, so was quick enough in the end. Could have gone a lot quicker and further, but was conscious not to over do it after the calf strain.

9m planned for tomorrow.

RacoonQueen

Did you feel the calf injury on Saturday? It's horrible to be pegged back after a good race performance.

figs

RacoonQueen wrote: »

Did you feel the calf injury on Saturday? It's horrible to be pegged back after a good race performance.

Didn't feel anything during the race, but started to tighten up that evening, and wasn't until Sunday morning that I realised I needed to give it a break for a day or so... all fine now .

Wk 10.3 - 9m / 63min @ 7:00pace
Did a run before work this morning. A nice flat road route along Ballsbridge / Booterstown / Blackrock / Seapoint... there's something satisfying about going faster than commuter traffic:D

My GPS was playing up again (might mean a shopping trip for another toy!) so something about the recorded time / distance was wrong. I checked map my run, and the distance was right. Time said 57:45, which couldn't be right. I estimate it was about 63min, judging by the good old start time (07:00) / finish time (08:03) method!

Still a nice flat run, and reasonably quick. No ill effects from the leg. 4 miles planned for tomorrow. Might try to make them a bit quicker.

RacoonQueen

figs wrote: »

Didn't feel anything during the race, but started to tighten up that evening, and wasn't until Sunday morning that I realised I needed to give it a break for a day or so... all fine now .

Sounds like a classic case of long run avoidance to me. :pac:

figs

Wk 10.4 - Rest
Skipped Thursdays 4 miler due to other committments. Rescheduled for Friday.

Wk 10.5 - 4m / 28:54 @ 7:13 pace
Nice run around park this evening. Planned to be very easy at about 8:00 pace, and started off that way. Unfortunately it go progressively faster, with the last mile at 6:23... just can't seem to take it nice and slowly on these short runs.

Splits:
1 - 7:46
2 - 7:23
3 - 7:17
4 - 6:23

Felt good, and nice evening for it. Tomorrow I have a 9 miler, and Sunday a 19 miler :eek:


Week 10 | Mileage | Time | Pace | Comment
Mon|Rest|||
Tues| 4.0| 27:49 | 6:56 | Tempo Run around Park.
Wed| 9.0m |1:03:00 | 7:00 | Flat costal run.
Thurs| Rest|||
Fri| 4.0m|28:54| 7:13|
Sat| |||
Sun| |||
Weekly Total | | | |

figs

Wk 10.6 - 20m / 2:53:54 @ 8:41 pace
Replaced todays 9m run with an early morning LSR in the company of Woddle & RAL3. Felt good throughout. Nice run from Rathfarnham to Phoenix Park and back. Felt strong afterwards, which was good, as I got home, showered, and was out the door to take junior for an hour and a half around the park!

9 mile recovery run planned for tomorrow.


Week 10 | Mileage | Time | Pace | Comment
Mon|Rest|||
Tues| 4.0| 27:49 | 6:56 | Tempo Run around Park.
Wed| 9.0m |1:03:00 | 7:00 | Flat costal run.
Thurs| Rest|||
Fri| 4.0m|28:54| 7:13|
Sat| 20.0 | 2:53:54 | 8:41 | Felt good.
Sun| |||
Weekly Total | | | |
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