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This stuff is kinda addictive ...
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Friday 20th Nov
5.6 miles total - like a tempo
did 3.1 miles about 10:00 pace
then 2 miles at 6:42 pace
0.5 mile cool down and a looong stretch
Tried tucking my elbows in as suggested by Howstrange and really did the trick for pulling my shoulders out of my ears! - thanks Howstrange
Sunday 22nd Nov
7.9 miles total
supposed to be easy but turned into a tempo cos I knew the dinner would be on the table
3.1 about 10:00 pace
4 at about 6:50 pace
0.8 cool down
again followed by a lot of long slow stretches and had a few after the first 3.1 miles as well
feeling a lot better this week and not near as stiff as I was0 -
Wednesday 25th Nov
6.25 miles easy
49:27 = 7:55 pace
Felt great to get this run done this morning
Running has been a bit sparse these past few days (did nothing Sat, Mon or Tues)
Have done this route twice before, both times in 53:xx - so nice to see the improvement, but both those runs were over a month ago in fairness
Targetting a 7:33 pace at Waterford
Got very little sleep last night, but think it was a combination of two things: (1) no excercise for two days, (2) the release of tri calendar for 2010 and the chance to have a proper crack at it next year - sad I know :rolleyes:
Have bought a few small bits on Wiggle for the bike and can't wait to get cracking, also starting swimming lessons tomorrow.
Last year I really loved the few events that I done and that was off a months worth of training, can't wait to see the difference the additional endurance will make (yes, as I said before - sad) 0 -
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Wednesday 25th Nov - pm
1.5 hours of countless calf raises
(well that's how I dance anyway
)
Went down to the Bell X1 gig in Wexford town last night - seriously great band
Mrs DB B]THE BEST WIFE IN THE WORLD[/B did the driving so I got to cut loose and enjoy a few pints
Thursday 26th Nov
4 miles of hell
Had planned to do an 8 or 9 mile tempo, but just wasn't able
Took the easy way out and decided to run up and down a 1 mile stretch of road by our house and see how many I could get in
Coming back to the house for the second time was just too much of a temptation and bailed out after 32 mins = 8:00 pace for 4 miles
Did blow out any after effects of last nights drinks though
I've got my first swimming lesson tonight (:) or
?) 0 -
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Race Report - Jingle Bells 5k
Saturday 5th Dec
This race for me was all about Mrs DB's first ever race - and it was a brilliant experience for me
Mrs DB started C25K programme from a zero base about 2 months ago, and the target here was to get around in under 30mins - we nailed it, crossing the line in 29:15
The whole day went very well, from collecting numbers in the Donore AC club house, the nice walk to the start line, good atmosphere with other runners before the start, SO many people (>1,400 finishers) right through to the end. In fact, the only disappointment for me was when the nice lady handing out the medals at the end told me that they were for the kids and that I couldn't have one
Anyway, a few minutes before the hooter went to start the race, the crowd around us took a big surge forward and we ending up moving maybe 200 meters further forward, we had been standing between the sub 30 and sub 24 min signs.
Hooter went and we were off, 3 seconds later we were stopped, and eventually some 50 seconds after the hooter went we passed the start line. The first 1.5 K was spent dodging walkers and prams, once we got onto Chesterfield Avenue (?) things opened up a bit and we were able to spread out and settle down into a rythm. We needed a 6:00 min / km pace to achieve our target and hit the first km marker at 6:25, we didn't panic, and after the crowd spread out a bit we hit the 2nd km at 12:25 - still 25 secs off pace but at least we hadn't lost anymore time. We knew that we'd have to pick it up, but we were also conscious that there was still over half the race to go. At this stage the extra bit of speed combined with higher winds meant that I had to take off my reindeer antlers and carry them - shame that as they were really quite dapper!!
Continuing to pass out people and a consistent rate, and not getting passed that often ourselves we got to 3 km in 18:10, big improvement but we still had the hill out of Furry Glen to deal with. I didn't think that this would big a big problem for Mrs DB physically, as we'd done lots of running on hills, but still I thought that we might need a little in the bag when it came to it. Still overtaking people we passed the 4km marker in 23:50 - at last, we had managed to bag 10 seconds spare.
Hitting the bottom of the hill it was as if everyone in front of us just stopped, and the hardest part actually proved to be finding our way around all the slow moving bodies! The markers painted on the road proved to be a great help (800m to go, 600m to go etc). When we had a bit of free space we actually powered up the hill, over the top and then the sprint to the finish. 150 meters to go Mrs DB got a stitch but there was nothing going to stop us now and across the line in 29:15 by my watch - brilliant.
I'm still smiling
Km splits went like this:
1k - 6:25 - 6:25
2k - 6:00 - 12:25
3k - 5:45 - 18:10
4k - 5:40 - 23:50
5k - 5:25 - 29:150 -
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That's it now until the Waterford Half tomorrow. Have got very little running done over the past 2 weeks and I hope that will mean that I'm fresh rather than not ready. It was certainly never the intention to have this kind of a taper, just kinda worked out that way. I feel ready, and feel good about my target time of 1:40.
Fingers crossed.
Good luck in the half DB, your long runs have been good, sub 100 minutes should be within reach. 0 -
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