Running mad in 2010

Slogger Jogger

A good week
Mon: 13.32k trail run c 5 min/k pace
Tue: 10.76k trail run c 5 min/k pace
Wed: 15.17k. IMRA Devils Glen race and warm up / down. 7th overall. 2nd M40.
Thu: 10.47 slow hill run c 6 min/k pace, 400m of climb.
Fri: rest
Sat: 33.29 LSR with mountain thrown in. 6 min pace, 770m of climb
Sun: am. 27k cycle. pm. 10.45k trail run c 5 min/k pace
Total runs: 93.46 / 58 miles.
A few weeks til Dingle. LSR yesterday gave me confidence. After slow splits going over the mountain I knocked out some sub 5 splits towards the end. Felt good running this evening after cycle this morning. A cycle seems to be a good curer to the LSR.

Slogger Jogger

Ran a sub 40 min 10k last night on a training run and I felt it in the legs today. I was determined to run this evening though to support moutain rescue. Racing hard wasn't really going to be an option. Very slow 5k warm up around the trails to get me in the groove. Lots of boardsies at the start line including a surprise appearance of KC. A good crowd which is brilliant for the rescue guys.

Brendan gave a quick description of the route. It promised to be a quick 2.5k up and straight back along the bone shaker, with ascending and descending runners in close attendance. That was what was expected at least.

Took it easy at the start as faster runners took the initiative. Legs were tired from the get go so it was a case of trying to turn the legs over and make do the best I could. Gohard was off to a flyer, as was Jeff. Within the first k KC went steaming past and it was looking like I would be out of the top 3 boardsies home. Thems the breaks some times. I managed to get by Jeff at one point but it wasn't a decisive speed-up manouvere by any means. I dug in and stayed in a group that was led by gohard, with Zoran and Brian close by. Instead of the advertised route we headed left and approached the peak from behind, so didn't really meet ascending runners. Bit by bit I was finding my running legs - too late though for a short race. I managed to get past gohard on the boneshaker. I thought I was running ok but I was overtaken by a fast flying Amidou who is some mean descender. I overtook a runner in blue before the final descent and finished behind Zoran at the end in I think 12th. My stomach was in ribbons before the end though. And I had to make a run for bushes soon after. Hours later I'm still not 100%, not sure why. Happy with my run considering I wasn't intent on racing hard. A lesson in hanging on in there I suppose. Great running and a good result I expect for KC.

A bit of debate after about the route. It may be the case that some of the leaders ran a shorter route i.e. as advertised. Still, it was a good route and race. Gohard and Jeff weren't too far behind me at the end.

6.5k in 31:37 with c. 257m ascents.

jlang

The route at the top was different to last year but definitely marked (lightly) all the way round with red tape. If the leaders or anyone else went straight to the top and straight back down, they were not following the marking. They wouldn't be the only ones to go wrong - the guy in front of me ran down the road instead of the Boneshaker (marshall hollered after but I didn't wait to let him have his position back) and I later spoke with another guy who missed the left at the bottom of that section.

Slogger Jogger

A good week
Mon: 10.5k trail run c 4:29 min/k pace.
Tue: 10k road tempo run, c 4:01 min/k pace.
Wed: 11.8k inc. IMRA mountain rescue race
Thu: 10.4k trail run. 6 x 1.5k ish loops, 4:29 pace.
Sat: 31k LSR around Croaghan Kinsella mountain with donothoponpop. 428m of ascents, 5:06 pace. Felt good throughout.
Sun: 18.5k hill run. Glenmalure, Clohernagh, Corrigasleggaun and around Kelly's Lough and back to Glenmalure. 800m of climb. Fabulous run. Tough going on the up but finished strongly. Link to map on imra thread
here
Total runs: 92.3 / 57 miles.

Consecutive weeks of good LSRs. Very happy with my running. No doubt could benefit from more easy paced runs which I'm finding hard to do.

Slogger Jogger

Heavy rain when we arrived in Tibradden was an ominous sign, but happily the clouds cleared and we remained dry for the remainder of the evening. A nice slow warm up with T Runner and Archie, c. 4k's worth. A decent crowd arrived for the start. All the better for the Bubblegum club, a very worthy cause, which we found out more about in the pub later. Check out their web site. http://www.bubblegumclub.ie Thought provoking stuff which puts a lot of what we do into perspective.

Lots of familiar faces on show at the start. Turlough, Jason, Zoran, Eamon, Ben, Ian. Started steadily enough whilst others - the first 4 listed headed out strongly and fast. I was keen to try maintain a consistent pace as much as possible and this worked for the most part. I was overtaken by Ian and another runner on the trail to Tibradden, but I didn't get detached and hung in there behind Ben, no mean feat as Ben's a strong climber.

Eamonn was having a great race and was quite a bit away from me halfway on the outward leg. I was troubled from this point by a stomach ache. On the climb to the turn point I considered ditching the race to try ease the pain, but fought on regardless, though my pace mustve suffered on this phase as a result. T ran strongly back towards me on his way home. Gave him and pursuing Jason a shout of encouragement. Ian, Eamonn, runner in red t-shirt and Ben all then went past but at the turn I was but seconds behind Ben and starting to get into the race (at long last).

Closed in on Ben, but the path was congested with ascending runners so the opportunity to pass didn't really arise. Had to dig deep on the climb to Tibradden but stayed very close to Ben and managed to get by him shortly after and as a bonus managed to get by Zoran pretty much at the same time. The next nearest runner was Eamonn some 20s out I reckon so I tried diligently to close the gap. The gap started to close but the stretch to the finish line would close faster. With the finish line in sight Eamonn picked the pace up and extended a comfortable lead on me. Still, I had opened up a similar gap on my pursuers. Happy enough considering. 6th and 1st M40 in a decent field and managed to avoid any falls or grazes. Others weren't as fortunate. One girl did her knee in rightly and had to be ambulanced away.

Found out at the end that Jason had pipped Turlough in what sounded like a great battle.

According to the mighty IMRA database this race was my 100th hill race. That total doesn't include some races done most notably the annual relays but its still a nice total to rack up in 4 years. Happy too that my overall avgs have improved over that time with age. I must be doing something half-right.

9.72k, 286m of ascents, 4:34 min/k.

donothoponpop

Well done getting the keys to Club 100!

Krusty_Clown

Congrats on the 100. Just the 54th person to do it, and your finish position is still climbing.

T runner

Well done on the hundred races. There arent many in the volunteering club ahead of you either. They say the first hundred is the hardest.......

Slogger Jogger

Mon: 8.5k lunchtime run 4:32 pace.
Tue: 10.4k lunchtime run 4:28 pace.
Wed: 13.45k inc. IMRA Basecamp race, 6th overall and 1st M40
Thu: Carrying a knock from yesterday. Easy 5k only.
Fri: Rest
Sat: 31.8k. Road run. Annacurra Aghavannagh and back with a loop around Aughrim. 4:56 pace - just what the doctor ordered for Dingle. 215m of climb.
Sun: am Glenmalure hill run. 16.43k, 646m of climb, 5:58 pace.
pm 14k cycle.
Total runs: 85.6k / 57 miles.

On hols and tapering towards Dingle from now on...

BeepBeep67

Enjoy the hols and go easy on the calories!

Slogger Jogger

• Monday: 11.3k steady run along Canal in North Dublin whilst car was being newly tyred. 4:49 pace.
• Tuesday: 10.5k Road loop around Annacurra and Aughrim. 175m of climb, 4:33 pace
• Wednesday. 11.15k. Hill repeats. 6 x 3 min+ effort which was c. 60m of climb at c. 8 and 10% gradient. Total climb 378m. Very happy with avg pace 5:06 considering
• Thursday. Rest. Family day.
• Friday. 12k. Road run before breakfast. 189m of climb, 4:53 pace
• Friday. pm. Just under 30k of a cycle from Annacurra out towards Aughavannagh and back on backroads under Croaghanmoira mountain. Very hilly. C. 400m of climb.
• Saturday. 13.2k comprising of short trail run in Aughavannagh followed by a run on the WAR Glenmalure route up over and back on Croaghanmoira mountain. 590m of climb between both runs, avg 6:03 pace
• Sunday. Annacurra, Ballinglen, Moyne, Askanagap, Aughrim, Annacurra road loop. Heavy rain and sunshine in equal measure. 23k. 349m of climb. 4:41 pace.

81k total running for week. 6 days to Dingle. Some easy days coming up.

BeepBeep67

Have a good one in Dingle - looking forward to the report.

Krusty_Clown

Good to see you took it easy on your holidays.
Have 'the craic' in Dingle!

Slogger Jogger

I jumped at the chance to pace the Dingle marathon. When I heard about the inaugural marathon there last year I was biding my time to do it.
I met up with some fellow Boardsies for some nice company down to Dingle. After some grub we met up with Tom (Running Coach) who was organising the pacers. He showed us our accommodation and brought us down to the pasta party in the Dingle Skelligs where there was a fine spread of food on offer.

An early morning beckoned as we looked out at a grey Dingle skyline. Whilst we were waking the ultra runners were already on their journey at 7am, fair play to them.

Myself and my mate Aaron were the 3:30 pacers. We hadn’t paced before but I was a twice 3:01 man and Aaron was a multiple sub 3 man but also a multiple Conn ultra man so he definitely had the reserves to go and go, whatever about me. I’d been getting the miles in recently but a very recent calf problem meant I couldn’t run for 4 days and there was a doubt as to whether I’d last the course…

The pre-race down at Dingle was very relaxed and informal. We only had to get into position with c. 5 mins to go. Myself and Aaron shared a pacer balloon.

We started slowly. No need for an adrenaline rush of speed. Avg speed for the first 5k was 5:01 min/k. Running was relaxed as we chatted away. In the next 5k we had picked it up slightly and by the end of 10k our avg pace had improved to 4:58k. We’d a few people around us at this stage but we were still some distance from the 1:45 half marathon pacer when logic suggests we should have been running close to each other, dependant on where you started from I suppose.

The roads were undulating but the scenery was brilliant with fuchsias and blackberries lining the hedgerows. You wouldn’t go hungry if you were stuck for sustenance at this time of year here! A constant challenge was keeping the pacing balloon from the thorny hedges. We swapped balloon carrying duties every 4 miles or so. As we ran we inadvertently played head tennis with the balloon as it walloped each of our noggins!

The next 5k was fairly steady and our avg was 4:59 – pretty much where you want it to be. People were asking us what we were pacing? It appeared that most of the people around us were half marathoners. When we answered 3:30 they were happy or not as the case may be depending on whether they were targeting 1:45…

Heading out around the Atlantic peninsula was spectacular. You really would like to stop and take it in. A runner was in distress at the side of the road at one point here but he had other runners helping him so there was no point adding to the crowd. As we ran further along an ambulance drove by towards the incident. I hope he recovered okay.
The 4th 5k split had us averaging 4:58 overall, so we were well on for the 1:45 halfway mark. We encouraged the halfers to speed up at this point to go for their finish.

By my garmin we reached halfway at 1:44:59. A bit too close for comfort but pretty good considering.

After half way the roads emptied out considerably. I guess over 90% of runners were doing the half so that explained it. Looking around us our bunch of runners were around the 10 mark. Not too bad. Next 5k went by with an overall avg pace of 4:57, then 4:58. At times there was chat amongst the runners. At times we dug in and ran silently, probably over the hillier bits, working together as a group.

We slowed a bit on the next 5k and our avg pace came to 4:59. At the 35k mark now and just done the out and back towards Smerwick harbour. Next came the short steep hill.

A combination of things hit me at this point. Before the hill at a water station that appeared suddenly around a bend I was handed a gel then I needed a water. Stopping and going back for a water broke my rhythm and before I knew it Aaron and the pacer group had opened a gap going up the hill. Try as I could to close the gap I couldn’t. The heat and hill impacted too, so I slowed. I lost time between here and 40k running solo but I was struggling. The heat was impacting me. I couldn’t see the pacer group as they had gone so far ahead at this stage. I could also feel the onset of cramp.

The last few k were forgettable. I had to walk some bits as cramp impacted. Never underestimate a marathon no matter what the pace! I crossed the line in under 3:42 but the time was largely irrelevant. I was thrilled that Aaron was 4 seconds off 3:30, though he was disappointed it was on the wrong side of it – he’d cramped in the closing mile, but some of the bunch had managed to get away to sub 3:30. Others that had run with us earlier would have had good times near 3:30 that they wouldn’t have had without the pacing group to keep them going. A couple of the leading ladies were in and out of our company at some points if memory serves.

I was disappointed to not last the pace til the end but realistically I was happy to do what I did having had an injury a few days beforehand and you live and learn from your experiences. In this case I needed to take on electrolytes to ward off cramp. We also could have done with banking some time to offset the effects of the hill at the 21 mile mark. A drive of the course beforehand would have been instructive too.

It was interesting to note in the results that the majority of runners ran slower 2nd halfs of the marathon even though the 2nd half is not as hilly as the first half. Shows the effect of the heat, the marathon 'wall' and the gradient of the hill at 21.

Post race I was wasted for a good while. The heat had definitely got to me. Once recovered it was great to hook up with the other Boardsies to catch some of the ultra finish and the post race vibe.

Thanks to Tom, Ken and all for a great Dingle experience. Kudos to Medbh, Eddie, Thomas and the rest of the ultra runners who did pretty much double of what did and looked so fresh afterwards as to be unbelievable. I’d love to be back and I’d recommend pacing and Dingle to all.

Slogger Jogger

I'm not often given to posting about individual training runs these days but today was a strange one. Didn't run Sunday or Monday after Saturday's marathon. Felt like doing something today at lunchtime and at least a recovery paced run (5 min k pace or slower) was in mind and the weather was a big improvement on yesterday. Started easy and it felt good. Did a loop which brought me around and up the long drag up Newtownpark avenue to the N11, back south and onto Pottery road. 8.5k in total. Running felt easy so I ran quicker, even up the hill. It was as if I hadn't run the marathon on Saturday. It was as if I had recharged the batteries - even though I hadn't. Experts say you should rest for a day for every mile of a marathon run.. or words to that effect. Not today. Ran smoothly and without major effort. A 4 min k in there somewhere. Ended up averaging 4:19 pace and felt great. Thats not far off marathon pace and included a steady hill. Doesn't quite make sense but I'll take that.

donothoponpop

Slogger Jogger wrote: »

I'm not often given to posting about individual training runs these days but today was a strange one. Didn't run Sunday or Monday after Saturday's marathon. Felt like doing something today at lunchtime and at least a recovery paced run (5 min k pace or slower) was in mind and the weather was a big improvement on yesterday. Started easy and it felt good. Did a loop which brought me around and up the long drag up Newtownpark avenue to the N11, back south and onto Pottery road. 8.5k in total. Running felt easy so I ran quicker, even up the hill. It was as if I hadn't run the marathon on Saturday. It was as if I had recharged the batteries - even though I hadn't. Experts say you should rest for a day for every mile of a marathon run.. or words to that effect. Not today. Ran smoothly and without major effort. A 4 min k in there somewhere. Ended up averaging 4:19 pace and felt great. Thats not far off marathon pace and included a steady hill. Doesn't quite make sense but I'll take that.

I reckon that weekend run was just a long training run for you. Had you flogged yourself for the last few miles, you might be feeling it now, but as it is, you got a great LSR for Dublin. Last chance for sub3 for a while SJ, whooooot!:D

RacoonQueen

Slogger Jogger wrote: »

Experts say you should rest for a day for every mile of a marathon run.. or words to that effect.

I hate experts sometimes. Imagine taking 50 days off?!

Slogger Jogger

http://connect.garmin.com/activity/48285325 Nice heart beat like elevation chart.

An evening when the urge to get out and run was greater than the urge to stay inside where it was dry and cosy. Still, once I got into the uphills there was a curious mashoistic fun to it. The time flew by. Legs feeling surprisingly good.

The hill was aprox 700m in length and between 60 and 70m of climb each time. Chuffed to see the avg pace improve as I went on.

Overall distance 9.64k, avg pace: 4:54, 355m of climb in total.

donothoponpop

That's a nice hill, bit of a sting in the tail end of it! Good to see you back posting on this section, those runs don't exist unless you log them. Tell your buddy!:p

Slogger Jogger

donothoponpop wrote: »

That's a nice hill, bit of a sting in the tail end of it! Good to see you back posting on this section, those runs don't exist unless you log them. Tell your buddy!:p

He's no buddy of mine

Next time I'll need to push out the no. of repeats. Its a good little tester alright.

Krusty_Clown

Nice hill repeats Mick. You'll have to call over at some stage and try my 'Mine Hill Road' repeats. Uuuugly.... But ultimately satisfying... Are you definitely out, for the 10k this weekend?

Slogger Jogger

Krusty_Clown wrote: »

Nice hill repeats Mick. You'll have to call over at some stage and try my 'Mine Hill Road' repeats. Uuuugly.... But ultimately satisfying... Are you definitely out, for the 10k this weekend?

Yeah. Heart not in it. LSR for the morning and family stuff to follow.

Slogger Jogger

Didn't want to push myself too hard after the marathon last weekend so chose to give the 10k in firhouse a miss. Was tempted to do the IMRA nav race but it was an awkward one to get to and would make me unpopular at home. So, elected to stay home and head out on the local roads. Took to the backroads and took a longer than usual way to the old Wicklow gap via Toberpatrick. 12k at 4:49 pace with c 200m of hills. Legs felt good for the most part but started to feel them on the drag up the hill at the main road to the old Wicklow gap. From there its almost 10k home. Less uphills on this section, c 45m so made the most of it and avg pace improved to 4:32. Total distance ran, 21.67 in 1:41:39, avg: 4:41. Not too bad after last weekend.

The plan is to do at least the same distance tomorrow morning. I'll try to do back to back weekend runs in the lead up to Dublin and see how that goes.

Roadkill count: 1 bunny, 1 badger, 1 cat, 1 rat.... A bad day to be on the roads if you a 4 legged.

Krusty_Clown

Slogger Jogger wrote: »

Roadkill count: 1 bunny, 1 badger, 1 cat, 1 rat.... A bad day to be on the roads if you a 4 legged.

But a great day to be two legged. "Meat's back on the menu kids!"

Slogger Jogger

http://connect.garmin.com/activity/48625373

Decided to do something a bit different to yesterdays all road run. Wanted quality not quanity and headed for the hills for a 'time on the feet' run. Still had a lot of road running in it on tired legs. 10k brought me to the foot of the main climb on the Kyle loop which is a looped walk near Tinahely. Slogged it up the hill and nice and easy along the top. The downhill running and the constant jarring was giving me some aches and pains, not surprising after yesterday's run and the marathon last week. Still, battled on and finished well over the 2 hours I wanted to be out, so happy enough. Probably didn't help that I was wearing inov8s to give best support on the trails but they don't give much comfort road running. Great day for it.

76k ran this week over 5 runs.

donothoponpop

Didn't realize you were within running distance of this loop. Nice run, looks like you had a great day for it alright. I've been focusing on flat road/park training runs of late, already missing my mountains! Will get out for a few good loops with you after DM.

Slogger Jogger

donothoponpop wrote: »

Didn't realize you were within running distance of this loop. Nice run, looks like you had a great day for it alright. I've been focusing on flat road/park training runs of late, already missing my mountains! Will get out for a few good loops with you after DM.

At some stage I'm looking forward to giving the various Tinahely loops a good run and put a time down (to be beaten) . The extended railway walk will need to get a time posted too.

Slogger Jogger

Headed out in fading light for what should have been a recovery run after the weekend. Didn't look at the watch for the first part of the run as I ran steadily by 'feel', running within myself along the backroads. Starting into a climb approaching midway I was surprised to see the pace was pretty okay for a Monday at 4:30/k pace. The uphill slowed me down some but what goes up has to come down do ran effortlessly back. Ran fairly comfortably on the way back home too. A good stress reliever.

108m climb, 9.44k, 4:19 pace
http://connect.garmin.com/activity/48894032

Slogger Jogger

Got out at lunchtime for a loop around Cabinteely in gusty conditions. Running into the wind ain't much fun, but happy to have got out.

8.79k, 4:31 pace,

This evening felt like stretching the legs again while there was still light. Out and back to Aughrim keeping the HR low.

6.72k, 4:49 pace, 88m ascents. Again pretty happy considering the still windy conditions and the hill on the way back home.

Total for day 15.51k

Slogger Jogger

Similar run at lunch time to yesterday. Gusty wind was a bitch to run in. Still good to get out and the rain held off. The drag of a run up Newtownpark Ave is a tester at the best of times, but with wind against you its a dousy. Good running with company though as the time flies.
10.27k, 4:35 pace, 63m of climb.

This evening decided to keep the feet off the roads so headed out on the bike to Aughavannagh and back. 22k in 58 mins with 209m of climb.

Slogger Jogger

Was tempted to hang on and meet up with BB67 for a run, but decided to avoid the wait and head straight home. Did the exact same run on the local trail as last week. 6 hill repeats... straight up, straight down, turn around and same again.. 6 times. No stops. Running steady. Started to feel tired from 3 onwards but battled on. Last week it was raining and a bit muddy underfoot. This evening it was cool and drier underfoot. Wasn't aware that I was pushing it but the avg pace was looking better I thought from last week. Finished with an avg pace of 4:38 per kilometre whereas last week it was 4:53 with the exact same 357m of climb. Pretty tired finishing off but very happy with the improvement (wish I knew where that came from).

Krusty_Clown

Another solid session. Glad I wont be lining up beside you in the hills for a while. Are you suffering from IMRA withdrawal yet?

Slogger Jogger

Krusty_Clown wrote: »

Another solid session. Glad I wont be lining up beside you in the hills for a while. Are you suffering from IMRA withdrawal yet?

Season has sort of run its course anyway. Next highlight (recommended!) is Powerscourt Ridge towards the end of the year. Mind you I wouldn't fancy my chances against you the way you are running

Krusty_Clown

Slogger Jogger wrote: »

Season has sort of run its course anyway. Next highlight (recommended!) is Powerscourt Ridge towards the end of the year. Mind you I wouldn't fancy my chances against you the way you are running

Do you think it's a coincidence that I only compete in the flattest races in the world?!

RacoonQueen

Krusty_Clown wrote: »

Do you think it's a coincidence that I only compete in the flattest races in the world?!

At your age you're going to have to start looking for some downhill ones! :pac:

Slogger Jogger

Rested yesterday.

Today, 30.91k, 4:47 pace, 287m of climb.
Lovely morning heading out. Out backroads to the bridge over the River Ow at Aughavannagh and up the trail here. Turning around having ran 14k. Ran back the same way. Weather changed and rain came, but it was welcome. Pace was steady and it felt comfortable. Got back to Annacurra and did a couple of loops of the forest trail on tiring legs to bring me over 30k. Home just as the coffee was brewing. Happy days.

Got a txt from the mate Ian who had just run 1:17:xx in the HM in the park :eek: And to think I used to be able to run faster than him

Slogger Jogger

It was great to read all the accounts of the half marathon yesterday.. between the pacing stories and other tales of PBs etc.

Body was tired and sore this morning but I was determined to get out and do something even with the rain pouring down. Got into the running early and the pace was reasonable. A few hills around the loop I ran and offroad sections slowed me down but no harm. A bitch of a hill up around Macreddin had me focusing on the next few steps each time but battled through it. The downhill after that was steep but couldn't run it fast as the quads were aching. Still, happy to be able to pick the pace up after that and finished in good knick.

21.66k, 5:04 pace, 307m climb.

Total for week: 97.6k (60.6 miles).

Slogger Jogger

Run 1: Around Foxrock early this morning. Very pleasant conditions. Body very much in recovery mode. Pace was ponderous to start with but got going towards the end. 8.3k, 4:48 min/k pace.

Run 2: Back home this evening. Headed out to Aughrim and back with an excursion into the local playing fields for 2 laps. A bit like this morning. Took a while to get going but loosened up in the end. Just the tonic to start the week. 7.16k, 4:50 pace

Total for day: 15.47. Total Miles YTD is 1975. Nearly at the 2K mark.

Slogger Jogger

Just as well I ran twice yesterday as today became a no run (no fun) day. Between feeling a tiny niggle and being on carer duty this evening it was a case of taking it easy. Better a rest than pushing the body sometimes.

Slogger Jogger

Caught up on yesterday by doing 15k split between 2 runs. 10k at lunchtime with 2 colleagues which flew by as we were chatting away. An easy 4:39 pace. This evening eased out another 5k, the 1st 2 of which were very slow as I trotted along with my 10 year old along the forest trails.

Slogger Jogger

Family stuff took over yesterday so no run.

That worked out well for today as I felt fresh heading out and got my LSR in before the weekend for a change. Ran this:-
http://connect.garmin.com/activity/50292193

Same run as I ran in recent weeks with donothoponpop, with an added 2.5k today. Conditions were tough at times with a brutal head wind which often coincided with the hillier bits. Still, very happy with the session. The loop itself gives some spectacular views of the countryside of Wicklow and Wexford which helps pass the time. Was particularly happy with the last section when I was able to pick up the speed for reasonably consistent splits.

Total: 33.5k, 4:56 min/k, 450m climb

I see there too, that my mile counter for the year reads: 2,005.52

donothoponpop

Nice run, kept at a sensible pace too. Great to have it out of the way (I have three tough training runs over the weekend to look forward to!).

What's the training plan from here on in?

Slogger Jogger

donothoponpop wrote: »

Nice run, kept at a sensible pace too. Great to have it out of the way (I have three tough training runs over the weekend to look forward to!).

What's the training plan from here on in?

3! Go easy.. You've done the hard work at this stage.

Nearly time to ease off. Last big LSR next weekend. Then its time to start stockpiling food

Slogger Jogger

Yesterday's training consisted of standing on top of Croaghanmoira for much of the day marshalling runners in the Glenmalure Adventure Race. Fabulous day for it. Cold standing around though. Part of me was happy not to be taking part (a lot of people were suffering). But part of me secretly wished I could run the hill. Whatever about the cycling bits

Today, got out before breakfast with the dog and headed up the trails for an honest to goodness hilly trail run. Something I've missed in recent weeks. Really enjoyed this, except for the running through the stingy gorse bits. Ran pretty strongly on the hills. Again a benefit of not running yesterday.
18.26k, 5:08 pace, 500m climb.

donothoponpop

Slogger Jogger wrote: »

Today, got out before breakfast with the dog and headed up the trails for an honest to goodness hilly trail run. Something I've missed in recent weeks. Really enjoyed this, except for the running through the stingy gorse bits. Ran pretty strongly on the hills. Again a benefit of not running yesterday.
18.26k, 5:08 pace, 500m climb.

That's something I've missed lately as well. After all this marathon malarky is done and dusted, I'm looking forward to hitting the hills again, far nicer doing that than eyeballing a garmin for pace every ten strides on a flat road. Will get out with you during the taper.

Want to try and narrow the M40 gap in imra next year:D although you'll probably just up your game again;)

Slogger Jogger

Followed up yesterday morning's hill run with an afternoon's cycle around some of the WAR route. 28.4k, with 317m of hard earned climb. Nice downhills though and some reward along the way stopping off in Brooklodge for coffee and apple pie.

2 runs today. Lunchtime, started slowly and got progressively faster. 8.57k in 4:25 pace. Evening, trail run, 6.6k. Nice and easy. 4.47 pace. Total for day: Just over 15k. A good start to the week.

Slogger Jogger

Tuesday: No run. No time, but a good rest is not wasted.

Wednesday: Cinder track in Arklow was the venue for hooking up with d'pop. 3 x 3 miles was his idea. At half marathon pace. Whose pace though? If you ran at your last half marathon pace that could be slower than you could run if you ran one tomorrow :rolleyes:

The setting was perfect. Setting sun. Calm evening. Cool, but no wind to speak of. 3 x 12.5 laps of the track or thereabouts.

D'pop obviously had very fast half marathon ambitions as he hared out on the first interval set. I stayed in his wake, yelling avg pace splits on each 400 loop. Deliberately slowed as the set went on. Pace for first set 3:51 / km.

A further discussion about pace took place while we did a walk recovery. I was elected to lead out the next set. 6 laps of leading or so my friend got impatient and like the duracel bunny started to stretch out a lead. I was happy to keep the steady pace. Pace for second set 3:53 / km.

Another discussion about pace. Yeah, yeah.. 3:55 is what we should aim for... we're going to fast.. yeah, you lead again. So I led again and kept it steady. Pace felt comfortable. Half way through I could hear the impatience gathering behind me but hung in there and the pace lifted, imperceptibly each lap til the end. Led til the last lap. The 'bell' range and my 400m runner friend took off past me for a strong finish. I was content to run steady til the end. Last set, 3:53 / km

At some point during the 3rd set of intervals I was in the 'zone'. Probably experiencing the runner's high. Felt brilliant. A great session and great to have company. Brilliant to do something like this instead of something ordinary. Thanks dpop. You're flying.

15k, avg pace 3:52. dpop - take a sec or 2 off that for each of your finish leads

donothoponpop

Slogger Jogger wrote: »

At some point during the 3rd set of intervals I was in the 'zone'. Probably experiencing the runner's high. Felt brilliant. A great session and great to have company. Brilliant to do something like this instead of something ordinary. Thanks dpop. You're flying.

15k, avg pace 3:52. dpop - take a sec or 2 off that for each of your finish leads

You're flying yourself! Great run all right, and I know what you mean about the runners high. I'm still stoked about it, if you could bottle that feeling... Brilliant fun tonight.:D

Krusty_Clown

Lol. Thanks for the cracking race report SJ! Sneaky of D'pope not letting you know it was a race.

donothoponpop

Krusty_Clown wrote: »

Lol. Thanks for the cracking race report SJ! Sneaky of D'pope not letting you know it was a race.

It was three races. Three! I'm sure I mentioned it to SJ beforehand...;)