Ever Decreasing Circles:

BeepBeep67 · 30-08-2010 6:12pm

Krusty_Clown wrote: »

Fab result. Congrats on the unexpected PB (must be like a double bonus, when you don't expect it!).

Yes, this came after a few days of a not so strict diet, a few beers each evening, so went into it relaxed and with lower expectations - maybe some lessons to learnt there!

BeepBeep67 · 31-08-2010 7:42pm

Hooked, up with Abhainn in Charlesland for some 400's he was planning on doing 10 in 75 with 70 secs recovery, I said I'd tag along for a while, haven't done too many track sessions this year - looking back it's only 4 since the beginning of June.
So I done 4 (76, 79, 80, 77) 3 min recovery, 2 (77, 79) 3 min recovery, 2 (76, 75) - legs were a bit dead from the 2 races so didn't go back to back for my 8.
Total session 11.4k to bring up 270.2k for Aug off 29 runs.

BeepBeep67 · 01-09-2010 7:26pm

Easy run this evening, 12k around Miltown, Ashford, Rathnew @ 4:51 pace, AvHR 145.

BeepBeep67 · 02-09-2010 9:19pm

Shanganagh:
Warm Up - 2k; 2 x 3k (11:49 / 11:52) with 2min recovery; Warm Down - 2.7k.
Total: 11.1k @ 4:35 min/km.

BeepBeep67 · 03-09-2010 8:33pm

Shanganagh:
Gentle jog around Shanganagh while listening the boys in Green make hard work of it - pity this weather is about to abruptly end. 8.3k @ 5min/km pace, felt like I could have run forever - bowl of pasta and a glass of vino as a treat.

asimonov · 03-09-2010 9:35pm

i see you had a notable winner of the wicklow fit for life trail race last week - nice one.

BeepBeep67 · 03-09-2010 10:20pm

asimonov wrote: »

i see you had a notable winner of the wicklow fit for life trail race last week - nice one.

hmmm...didn't see the results who was that?

asimonov · 04-09-2010 1:41am

BeepBeep67 wrote: »

hmmm...didn't see the results who was that?

Lauren Fleshman; there's a race report on her blog here.

BeepBeep67 · 04-09-2010 9:28am

Out before breakfast due to a busy day ahead - 20k in 1:35, which was 10k easy (4:52 pace) 7k @ 4:32 pace and a few easy k's to finish - longest run since the infamous Kildare HM. Garmin went a bit do-lally after I stopped for a gel at half way giving lap errors until I hit the lap button and is recording 1k @ 2k distance on TC, but correctly on the watch?

Krusty_Clown · 04-09-2010 11:29am

Piece of crap those Garmins. You should have got one of them GPS watches from LIDL.

Good to see you running real distances again.

donothoponpop · 04-09-2010 11:34am

Krusty_Clown wrote: »

Good to see you running real distances again.

+1. You came back from that injury very well- hitting PB's already:eek:?!? Maybe the lay-off did you some benefit?

BeepBeep67 · 05-09-2010 11:58am

Short spin on the bike just to loosen the legs - 35k @ 29.6 km/h

BeepBeep67 · 05-09-2010 5:33pm

PM: Easy 8k recovery run in 38:50.
First solid week's training in a while, travelling next week so have to take a little step back, but will try to compensate with quality.

|RUN|BIKE
WTD|80.8k|34.9k
MTD |59.5k|34.9k
YTD|2,208.8k|483.6k

BeepBeep67 · 11-09-2010 7:44am

Had to travel to Casablanca for work, so was happy enough to keep things ticking along.
Mon: 6.44k on treadmill @ 4:35 pace
Tue: 8k on treadmill @ 4:41 pace
Wed: 10k from the hotel out past the Hassan II Mosque and onto the lighthouse @ 4:45 pace - even splits.
Thu: 8k on treadmill @ 4:37 pace on av started slow and finished @ 15 km/h.
Fri: had hoped to get a few miles in but 11hrs travel, a not so nice evening and feeling tired meant I treated myself to an unscheduled day off - had done 14 back to back so no drama, tempo and a LSR is the plan for the WE.

Slogger Jogger · 11-09-2010 12:33pm

Heres looking at you kid.

BeepBeep67 · 11-09-2010 4:33pm

Headed over to Shanganagh via a kid's birthday party to get in 10.8k with 6k @ tempo pace:

3:55 (MaxHR - 159)
3:58 (MaxHR - 163)
4:02 (MaxHR - 165)
4:00 (MaxHR - 168)
4:00 (MaxHR - 169)
3:48 (MaxHR - 173)

Total - 23:42, Max HR for these was 168 in Apr so some work to be done at the higher end.

BeepBeep67 · 12-09-2010 12:22pm

Handy enough trot this morning around the backroads of Ashford - joined a chap I know who is training for Dub for about 11k on a nice hilly loop from Ashford up the Roundwood road and back to the N11. Lots of people out cycling and running today - even seen Abhainn looking decidely fresh after his 10k y'day.
21.1k @ 4:37 per k.

|RUN|BIKE
WTD|64.3k|0k
MTD |123.7k|34.9k
YTD|2,273.0k|483.6k

BeepBeep67 · 13-09-2010 7:20pm

oh bother!
Been carrying a strange niggle for a few weeks now - strained lower stomach muscles, can't really pin point when it happened can only recall them being sore after the 5k a few weeks ago (can you strain your stomach muscles in a race) or the fact I was in the pool quite a bit with the kids that weekend playacting. Anyway have managed to run through it pretty sucessfully (normally eases after a few k), have difficultly getting out of bed, getting off the sofa, etc.
Tonight's run was so painful - 11.8k of wanting to stop, even walked when I got to the front of the estate - I had nothing left, need to visit Dr Google tonight, with 4 races coming up at the end of the month.

Slogger Jogger · 13-09-2010 9:08pm

Sorry to hear that Dom. Hope its a mere niggle.

BeepBeep67 · 14-09-2010 6:57pm

Too sore to run today - so missed a quality session - went for a short spin on the bike to see how that felt - no issues.
27.1k @ 30.4 km/h.

BeepBeep67 · 15-09-2010 7:48pm

Still very sore starting this evening - feels like trying to run with severe cramps. Eased out after a while but I kept it slow and short as a precaution - 3miles @ 8:30 pace.
Will run with the club tomorrow and if no better head to the docs to rule out anything serious.

BeepBeep67 · 16-09-2010 9:05pm

Good hill session in Djouce tonight: 1 x 1.15k + 1 x 0.7k times 3, so 12.4k in total with 5.6k of hill efforts.
Stomach still sore but less so going up hill, with a shorter stride and light foot fall.

BeepBeep67 · 17-09-2010 8:05am

Woke up early and feeling a little stiff from the hills last night - so got out for an easy 6k to get the juices flowing - stomach eased after about 2k.

Krusty_Clown · 17-09-2010 10:41am

BeepBeep67 wrote: »

Good hill session in Djouce tonight: 1 x 1.15k + 1 x 0.7k times 3, so 12.4k in total with 5.6k of hill efforts.
Stomach still sore but less so going up hill, with a shorter stride and light foot fall.

Nice one Beepbeep. What section did you use for the hill repeats?

BeepBeep67 · 17-09-2010 12:33pm

Krusty_Clown wrote: »

Nice one Beepbeep. What section did you use for the hill repeats?

Jog down from the Earl's Drive carpark - about 1k, where it levels out there is a right hand turn, stay on the main trail for the 1st repeat and run to the lake where the trail just levels, then turn around and run back to the start and then run back up towards the carpark stopping where the trail merges from the right. So long efforts and long recoveries.

Slogger Jogger · 17-09-2010 7:02pm

BeepBeep67 wrote: »

Jog down from the Earl's Drive carpark - about 1k, where it levels out there is a right hand turn, stay on the main trail for the 1st repeat and run to the lake where the trail just levels, then turn around and run back to the start and then run back up towards the carpark stopping where the trail merges from the right. So long efforts and long recoveries.

Thats not really a hill is it (he says trying to provoke a reaction)

How many metres climb each rep or overall?

BeepBeep67 · 17-09-2010 7:29pm

Slogger Jogger wrote: »

Thats not really a hill is it (he says trying to provoke a reaction) How many metres climb each rep or overall?

Going up and down kerbs is normally a hill session for me

.
Ascent - about 70odd for the longer one and 45 for the shorter one.

BeepBeep67 · 18-09-2010 5:41pm

Had hoped to get an LSR in today, but my stomach got progressively worse from about 10k so had to call it a day @ 13.74k [4:46 pace]. Not sure where this one is going - it's a newbie for me

.

BeepBeep67 · 20-09-2010 9:21pm

Made at another attempt at my LSR yesterday but ony lasted 9k - very frustrating! Spoke with a Sports Injury Specialist this evening and I'm been brought in to get assessed for a tear in my lower ab or a sports hernia :eek: later this week, in the meantime I'm on slow easy miles on the flat and on grass (no fast stuff) - so my 4 races in 22 days plan is at risk at this stage.
10k slow in Shanganagh afterwards with Marathon Talk for company - the long run special - ironic really!!

Krusty_Clown · 20-09-2010 10:35pm

BeepBeep67 wrote: »

Made at another attempt at my LSR yesterday but ony lasted 9k - very frustrating! Spoke with a Sports Injury Specialist this evening and I'm been brought in to get assessed for a tear in my lower ab or a sports hernia :eek: later this week, in the meantime I'm on slow easy miles on the flat and on grass (no fast stuff) - so my 4 races in 22 days plan is at risk at this stage.
10k slow in Shanganagh afterwards with Marathon Talk for company - the long run special - ironic really!!

Hah, that's gas. I was running in Shanganagh yesterday, listening to MarathonTalk, and it was...... the long run special! Sorry to hear about the stomach problems. Hope they get sorted soon.

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