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"If I'm not out there training, someone else is."
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Ouch! Luckily you were not wearing some of them barefoot vibram type runners.
Shove that in all them pro barefoot runners faces:D
I believe this actually happened to Thirstywork2 a while back in a XC race also so what ever about barefoot running in Africa i think urban sprawl and increase in anti social behaviour in Dublin is not a factor which is taking into account in studies on barefoot running
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Day|Training|Distance|Pace|Time
Saturday AM|Steady Run|13.16 miles|6.50 mile pace|1.30.07
Splits: 6.44, 6.41, 6.54, 6.54, 6.43, 6.45, 6.52, 6.44, 6.35, 6.55, 6.59, 7.16 (Stopped to pick up stragglers), 6.54
Killed two birds with one stone on this one and paced the 90 min Half out in Clontarf with this one. Though it was a little slower than the prescribed steady pace i figured with the extra effort on the beach, the wind and the few seconds under I per mile I would have to be to make sure I accounted for the race line I figured it would compensate and have me working at the right effort.
Because the course was in km I had to make a trade off so I put the average pace on the Garmin in KM but set the auto lap for mile splits that way I could manage to appease both audiences within the pacer group. The ankle was still causing me a bit of bother so I didnt know how it was gonna hold up and in the first 2 mile it immediately was at me to the point where I was semi limping with my stride. The pace itself was grand and I was hitting the splits a bit quick but nothing too major and perfectly to account for race line (having said that with such a narrow course there was very little deviation so km markers were bang on)
We hit the beach after about 4km and at this point the foot had started to numb up so I wasn't feeling the tighteness in the ankle so was all good. Had to work a bit on the beach even though I had heard before that the beach is usually quite compact there is no doubt that it definitely costs you a good few seconds on this course. Came off the beach and looked behind to see a great group still with me (my largest to date) Once we got to the turn about traffic became an issue. Between walkers and the fact that the promenade wasn't closed off I was shouting warnings about people, dogs and prams so much that there was very little time to shout words of encouragement but still I did my best (can't be known as the "anti social pacer") Back on to the beach and the group with me were flying I knew we were on for about 1.29.20/30 so I encouraged the lads on and started working my way back through the group to try and keep the few who were struggling to hang on or were a few metres off the back to try and get them through things.
At this stage the main group (which was about 12) were pushing on and I was trying to get a group of 5 to keep going and managed to keep three on course. came off the beach and there we started picking up a few lads who were labouring from going out too hard Seemed to work and the lads as a group pushed on and were still safely on for the sub 1.30.
At this point I see a guy struggling big time so rather than finish safetly under 1.30 with the lads a couple of seconds ahead of me I stopped and waited for your man. By hook or by crook I was gonna get him over the line to. Fair play to him as he got a second wind and we began working together and he kept pushing and managed to start chasing down the guys ahead. I see another lad hot on our heels and try pushing him on however as we come to the line and he begins pushing past me I see the clock tick over the 1.30 and he finished at 1.30.04 with me closely behind in 1.30.07
So all in all I am an utter failure having not finishing under the target time
having said that I am probably the happiest failure of the day:D as this was the largest group I have ever had with me in the 90 min group and managed to get every one of my group over on time (and even two stragglers not including the one that I couldnt get in at the end) and also it was the one were i felt I was most influential in getting people to the time
Decided to opt out of the evening run and give the ankle a bit of time to rest up and be smart as even though the run today proved running on it wouldnt make it worse I want it to heal up so that it doesnt interrupt training and sessions next week
WTD: 75.78 miles0 -
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Day|Training|Distance|Pace|Tim6
Wednesday AM|Easy Run|8.42 miles|7.19 mile pace|1.01.43
Woke up this morning and the reluctancy to get out of bed was nearly overpowering but my cunning plan of leaving the car in work meant I had no other choice:D Nothing will wake you up like a nice run on empty stomach with Skrillex blaring in your ear
WTD 40.37 miles0 -
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Day|Training|Distance|Pace|Time
Thursday|Session|11 miles||
Session:
3.12 miles easy,
Drills + 1 mile jog bends/stride straights,
16x400m with 65- 70 sec recovery (jog 200m),
1 mile easy
Splits: Average: 75-76 seconds
78, 76, 77, 75, 75, 75, 75, 74, 75, 75, 76, 75, 76, 75, 76, 77,
Feeling sluggish right through the warm up on this one and even the strides but given the tempo this was to be expected. To be honest I didnt know how this was going to go as its been a heavy week of training already so far none the less I was going to give it a bash. There was a healthy wind aswell which meant that I didnt know how realistic my targets of 75 was gonna be.
First rep was not great and wind did slow me a good bit. Hitting 78 I thought even if the legs did loosen out a small bit there was no way was gonna manage my target so I would just have to adjust for the wind however the next few weren't as bad and started working and times were coming down.
After about five however I thought I may have been working a little too hard none the less I plugged on and started focusing on remaining relaxed (after reading Tunguska's Race report on the national Seniors) seemed to work a treat as I was hitting my target and got into a groove rattled off the next few and even though I was working hard I was relaxed in my running and not fighting my own bodies mechanics and felt quite smooth.
Had to dig in on the last third of the session and even though the times slowed a bit the effort was very high. Fought on till the end and felt very satisfied with the mornings work. Ran a mile on the cooldown just to aid recovery but to be honest I am at the stage in the week where I am trying to shave a few miles off as I am on for well over a hundred and even though I dont feel half bad, I am weary though at the same time I am not going to cut out runs for the fear of a number. The body doesn't know when you cross a threshold defined by a number made up by man
WTD 61.37 miles0 -
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