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It's a new dawn ......... it's a new day.
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Normally I do my LSR's at 8am on Sunday's but due to yesterdays race, I had to move it to 5pm.
Just wanted to get this done without feeling shattered ............. mission accomplished.
After the usual 1st slow mile of 7:54, the rest of them were between 7:30 & 7:44, average 7:37. Felt relaxed throughout, took it nice and easy, legs felt strong but at the same time I was aware (or afraid :rolleyes: ) that if I increased the pace I could buckle.
Was reading in P&D about drinking water nd how much you should take in. So I weighed myself before & after, couldn't believe the difference, 6.8lbs ! Now I just have to try and figure out how to equate that to liquid form !
good job speedy, and you also did a 10k race at the weekend....you seam to have plenty endurance!
a 9:00am start on 25th oct you will be grand!
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This was a first, 300's & 500's :eek: ................ 8 of each, alternating them, with 100m (55 secs) rec. target was 5K pace (17:30; 63sec 300m, 1:45 500m)
That damn head cold that I've been going back & forth with came back again today, didn't feel too bad earlier in the day but as it came closer to 'go' time, I started to feel a bit weaker. From previous experience, I opted to give it a go anyway, I told myself that I would bail if I started to feel too bad.
Anyway, excuses over
Splits were :
300m - 0:59
500m - 1:43
300m - 1:00
500m - 1:44
300m - 1:01
500m - 1:44
300m - 1:01
500m - 1:41
300m - 1:01
500m - 1:44
300m - 1:02
500m - 1:44
300m - 1:01
500m - 1:42
300m - 0:59
500m - 1:30
Happy enough with that, considering. Actually felt it was the easiest track session to date. A couple of the lads that would normally push out the pace were missing so that may have helped. Still though, a couple of secs faster than planned, and enough in the tank to stretch it out on the last one.
Felt well in control more or less the whole way through, legs were getting a wee bit heavy towards the end, but nothing much, and it wasn't until I picked it up that I really felt it.
Total Distance = 9mls0 -
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Krusty_Clown wrote: »Good man. See you at 12:14:29.
I persume Krusty you mean I'll see you, as I intend to be finished before high noon 0 -
Speedy if you see a dying looking creatur out your road on sunday it'll be me out doing my 20 miles. Maybe you could leave an oxygen cannister or 3 along the route for me?
Congrats on signing up!
tx LB. You'll be fine on Sunday, sure havn't you the whole corrib beside you if you get thirsty
I'm attempting 22 myself, not sure yet though whether I'll be doing the club run around Tonabrucky on Sunday or Annaghdown on Monday.0 -
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22mls LSR with club. Set out at 7.50am with 2 other lads, one of who normally puts the boot on from the off so between the 2 of us we managed to reign him in !
Met up with rest of the group (11 in all I think) after 8mls. Took first gel & water at 9mls, the 2nd one at 16mls.
Didn't get every mile, but here's the splits:
8:29
7:56
7:36
7:24
7:50
7:46
7:36
7:52
23:00 (3mls)
8:05 (hills)
14:55 (2mls)
7:10
7:09
7:38 (gel)
7:26
7:42
7:48
7:31
7:36
Have to say I'm very happy to get that done. Also happy that I was able to restrain myself when the lads increased the pace after 14mls, which was easy for them to do as they had only 5mls done and were only doing 11mls .
A couple of us held back, but even with holding back was surprised to see that we threw in a 7:09 & 7:10. Was feeling good, but also weary that it was a long run and I didn't want to blow up like I did 2wks ago. Although I was feeling good, I also felt that if I did increase the pace, I could fold like a house of cards fairly quickly. Felt pretty good over the last couple of miles too, didn't intentionally increase the pace but felt ok with it and actually felt like I could push on a bit if needed.
So between today and last nights pmp's, I have to say bring on the tempo
Distance = 22mls
Time = 2:48:41
Week Distance = 79.25mls (6 days)0 -
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Normally its track on Wednesday. Tonight was 10 x 3mins with a minute recovery, in the nice muddy fields :eek:
Had to be careful navigating some of the turns. Felt good during it, strong. Distances covered varied between 810m & 890m.
Another one down
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cheers tno, btw, waswondering, what was your gel intake like for Cork?
I wore a SIS fuel-gel, had 6 gels in it! walking down to the start. Took one on the line, 5/10mins before, and then 4 more. I reckon ya should look into salt tabs (nuun?) as well, Gringo gave me one of his about the 15mile mark I remember and I had a virtual one at mile 23! Very easy on stomach and was refreshing too like. 0 -
tisnotover wrote: »I wore a SIS fuel-gel, had 6 gels in it! walking down to the start. Took one on the line, 5/10mins before, and then 4 more. I reckon ya should look into salt tabs (nuun?) as well, Gringo gave me one of his about the 15mile mark I remember and I had a virtual one at mile 23! Very easy on stomach and was refreshing too like.
Re the gels, thats more or less what I was thinking. I'll be running with as little on as possible so no gel belts :rolleyes:, but I had/have planned to take 1 before the start and another at 10, 20 & 30K. I was just starting to get a bit anxious though that I may be taking too much. Normally they don't bother me, I took 1 before the start of the 1/2 and 2 more during it with no side affects.
Was thinking a while back about the salt tablets, I was reading in P&D about the amount of water (and salt) you lose through sweat, I weighed myself before and after a 20 miler a few weeks back and couldn't believe that I had lost 6.8lbs :eek:
I think that was one of the reasons why I crashed last year, rather than drinking the water I was using the thing like it was bloody mouth wash and spitting it out !0 -
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