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Sub 2.30 marathon? Suits you sir!
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KielyUnusual wrote: »Great time given the circumstances and at least you have Ballycotton in a month's time to set things straight.
Whatever about stopping for the call of nature, but running through it is another matter!!!!!! Though the way Im going, it more than likely will happen at some stage
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Strong running there.
I had 10.01 (Garmin 405) and mate also the same (Garmin 610). Last year 10.00, 2012 - 9.99
Previously I found this a great course for negative splits but introduction of the long drag / hill at 9 miles is testing and I reckon I lost 10 secs in the last mile. Managed a little dissappointing 57:21 myself
It felt we were running into the wind more than it was with us.
Sure its more or less 10, if the garmin said 10.10 Id be concerned I found the wind tough aswell especially that main road on the last mile, it was so open there. Was so tempted to stop at that stage! 0 -
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She wasnt part of the hotel but had sports massage on her list. It was only when I got there that I realised she was a holistic therapist whatever the f"ck that is :-)
Yeah, I'll deffo source out a decent sports massage place, heard Peter Mathews(or is it Dave?!) is very good..
Haha "holistic therapist", means you were paying a premium for the oil of rhubarb/nettle or whatever other weed she was burning while chanting as she lay her healing hands on you
TbL0 -
Mon 9/2/15 - Rest
Tue 10/2/15 - Long hard session!
2m medium; 3m tempo; 1m interval; 3m tempo; 1m interval; 2m medium
1st mile on road; 10 on grass pitches; last mile on road
This was one of those sessions where I winced at the sight of it on paper, even looking at it tired me!!! With reluctance I got kitted out and headed out the door. Usually this is a 7 30 paced warm up to the park but the plan had 6 40's so I was hitting pace from the off. I got o the park a mile into the session and completed the first 2 miles on trail before heading to the 2 GAA pitches for the faster stuff.
The first tempo felt ok. I ran within myself without pushing too hard looping round the GAA players. Though as I was hitting the 3rd tempo mile the thought of upping the pace to 5 20's suddenly hit me! This was hard, but I still had a fair bit in the tank. This 1 mile rep lead straight into the next 3 mile tempo where it took about a minute for the breathing to normalize. I pushed on.
I was beginning to tire about halfway through the second tempo. Round and round the pitches I went until I realized that after another mile of this tempo Id have to hit another mile of interval
Mentally I had to calm the brain down telling myself that after 1 mile interval the session would me more or less done. 3 miles tempo was up and I upped the pace once more.
A mile interval is twice round the 2 GAA pitches. I told myself to get 1 lap done and see what was left. My hams began to tighten and the Achilles weren't feeling too clever. I tried to not over exert myself and control the breathing forgetting about the garmin pace. Got 1 lap done which was a huge boost and I cruised the final half mile of interval. I stopped briefly for a few seconds to put my running jacket back on and started my final 2 miles medium which lead all the way back home.
Really happy with tonight and the splits made for good reading. A session like that is really good for 10 miles to half marathon so hopefully it will stand to me going forward! Splits were
1 Med 6 47 (road)
2 Med 6 24 (pitches)
3 Tem 5 41 (pitches)
4 Tem 5 39 (pitches)
5 Tem 5 43 (pitches)
6 Int 5 15 (pitches)
7 Tem 5 37 (pitches)
8 Tem 5 34 (pitches)
9 Tem 5 37 (pitches)
10 Int 5 23 (pitches)
11 Med 6 27 (pitches)
12 Med 6 29 (road)0 -
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Thur 12/2/15 - 2m wu; 2 x 20 mins tempo(2 min jog rec); 2.9m wd
Waking up yesterday I was pretty tired so when it came time to leave work and get into the session I was seriously thinking of not bothering. So I decided to run to the park and see how I felt once there. The quads had that shredded feeling as I finished the warmup but sheer bloody mindedness had me hitting tempo pace!
Running on feel I lapped the pitches(which are getting pretty overcrowded with GAA training these day!). The legs just didnt have it and looking at the garmin it read low 5 40's. One of the miles it dipped to 5 38. Normally Id hope for lower. Managed to slog out the session and got into my 3 mile warm down. I felt rather tired and weak and was not in great shape getting home.
Im down for an hour or so today but the quads are still tired and so am I(a couple of dodgy sleeps this week). So Im resting up today. Tomorrow Im meant to race the BHAA Garda 4m xc but Im seriously within 2 minds. I need a good nights sleep and hopefully I'll be back to normal tomorrow with rested legs!!
In fairness, they are GAA pitches.
Was that you running clockwise in a blue t-shirt ? I was watching from the comfort of my car, everyone else was running anti-clockwise.0 -
In fairness, they are GAA pitches.
Was that you running clockwise in a blue t-shirt ? I was watching from the comfort of my car, everyone else was running anti-clockwise.
Could have been me. I ran both directions, first half clockwise second anti clockwise. Though I did run opposite to everyone else!0 -
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ThebitterLemon wrote: »Did it look like you could have kept up with him Paulie, if yes, it wasn't him.
TbL
When I watch the world 10,000km championship I think 'I can run at that speed'. I wouldn't be the best judge of pace tbh0 -
Sat 15/2/15 - 2k wu; BHAA 4m xc; 6k wd
After taking Friday off I gave my legs a chance to be fresher today. Still when I woke up, the inside of the quads felt a little tender. So I cycled out to the magazine hills not too sure how Id get one. There was some decent looking runners out there today including Emmett Dunleavy so I knew a win was definitely out of the question! At 11.30 we all lined up ready for the off.
My strategy today was to not get too carried away and run within myself. So when everyone blasted off I ran at the normal pace Id hit there on Saturdays. I was in about 10th position after 400m and by the time we get to the first downhill I had made my way up to 5th. The course today was a variation of the Munich laps where Id have to run up the gully 3 times and the long drawl after the second downhill was more than doubled in length so that we continued to the end of the forest before turning back on a long flat stretch. After a mile I was joined by a fairly decent runner.
For the next couple of miles we were working off each other. On the flat Id overtake him but he'd reel me back in and then he'd open a gap on the uphill where I'd have to reel him back in on the downhills. So the 2 of us pushed each other and after a while I was starting to suffer. There was a bit of headwind on the flat which ensured a challenge all over the course. By now the 2 of us had opened a gap on the others behind and up ahead the 4th runner was about 100m.
With about a kilometer left the other fella upped the pace and started to pull away. I was hurting and didn't have it in me to keep with him. In the final 500m he absolutely blasted off an caught the 4th placed fella! It was unreal, I haven't seen a kick like that in a long time. So with no one behind and no chance of catching the 2 in front I cruised home in 6th place.
In the end my quads didn't give me an issue today and I ran the 4 miles in 22 05(though the BHAA said 22 09). Last year I ran in the same race in 23 01 although conditions were worse that year. Still Its almost a minute of improvement and Id like to think 30 of those seconds are natural progression with the rest being conditions related
Great running by KU today who really took a jump in fitness and finished in 22 39 in 7th! I'll have to watch my back 
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Sun 15/2/15 - Nothing (too much beer on Saturday
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Mon 16/2/15 - Off
Tue 17/2/15 - 2m wu; 2x20 mins tempo(2 min jog rec); 3m wd
This was one of the most annoying runs Ive ever been on. It was bad enough that I was still tired from Saturdays race/beering, then to top things off on the end of the first rep some little urchins decide to play ball at the side of the pitches. As soon as I came near them theyd take aim with the ball and throw a few insults my way. Unfortunately I was stupid enough to call their ringleader a little pr1ck. This didn't go down well, which resulted with them using me for aiming practice every time Id loop round the pitch towards them. A few insults thrown at me and my pr1ck response ensured that this would continue so I decided that the trail would be a better option. So finished my session there.
All in all I found tonight tough, the paces were 5 49 and 5 40 which were nothing spectacular. I guess alcohol and training don't mix, these days it takes days for me to recover!!! And theres no reasoning with little bolloxes As I left I noticed KU and R+ looping past the urchins, hope they didn't get the same annoying sh1t I got!! 0 -
Wed 18/2/15 - 21 minutes - Not my finest hour. Just hadnt got it in me. A bad day to be written off!
Thur 19/2/15 - 72 minutes run. Headed out after work and was amazed that it was still bright. I even had time to make it to the Nature reserve! Though by that time it was getting difficult to see but was cool to be running there in a surreal sort of way.
Fri 20/2/15 - 67 mins run. Up at 7 and out the door by 7.30, thats my motto My route took me through Sandymount and out past the nature reserve(again!) I kept going past the powerstation as far as Southwall where I was met by the sight of a massive ferry passing really close to the actual wall! With the sun shining and no wind, this made for a wonderful sight. After that it was time to turn and head work bound. 0 -
Sat 21/2/15 - 2m wu; 4m tempo; 1m interval; 4m tempo; 2m wd(all on grass)
Cycled into the wind to get to the Acres for this session. A few beers were drank the night before so this was gonna be tough. All the other lads were hitting the hills and this tempted me but I needed to see the big picture and that these marathon style sessions would stand to me in Autumn. I set off for my 2 mile warm up.
The first tempo was manageable. The conditions though were hard and would inevitably play a part further along the session. 1 side was great with the wind on the back, the opposite side was a wind tunnel nearly reducing me to a jog! To make matters worse the 2 widths were challenging with strong side winds which upset stride etc. So I was tiring by the time 4 miles were up. Now it was time for the faster rep. I grimaced this whole mile and by the time I finished I decided on a minute break. This was gonna be a serious session.
I took off for the second half doing 4 miles tempo. The wind seemed to get stronger and my glutes started to burn with the wind into my face. I stopped a mile into it for about 20 seconds. I got going again and a half a mile later stopped for another 20 seconds. I almost gave up but convinced myself if I could reach the long straight with the wind on my back I could get some respite. So I slugged it out. Briefly I looked at my garmin and it read 6.30, once I turned with the wind on my back it said 5 30's!!!
So far Id stopped 3 times. Now I was nearing the next 1 mile interval and the thought of this horrified me I upped the pace and bust myself to a half a mile before taking another 30 second break. I was done. But something in my head said do a bit more so I got another 0.25 mile at interval pace. I stopped again and decided it was time for the warm down miles. Out of guilt I ran until the garmin read 14.45 miles and at a slower pace than the warm up due to running with the lads for this.
That was the toughest session I've done in a long time. The tapas and few beers the night before may have played a part but the wind out there today would have ground me down even in my peak. Regardless of stopping 5 times Im happy with this session and that I got the miles done. This really was a strength session!!! Splits were okish too..
6 40; 6 28; 5 49; 5 43; 5 44; 5 52; 5 20; 5 51; 5 41; 5 48; 6 04; 5 59(0.25 miles of this was at warm down pace); 7 19; 7 21; 0.45m at 6 57
Sun 22/2/15 - 65 mins run; 15 mins at pace; 7 x 10 secs hill strides; 12 mins run
Me and JF had to get this done with a slight hangover. The annual club dinner was the night before and beers were downed!! Again the wind was crap which effected performance. Today I was running with my new toys, the Asics DS racers. Have to say I really like them, theyre light with some decent arch support. Maybe Ive found my ideal shoeWe both headed to Southwall with the wind on our backs but on the return it was into a strong wind. I was actually enjoying this as I bashed my way towards SM park. JF was suffering a little. On the pace section I started to tire and had to hang onto JF which I just about did. This lead us to the hill at the nature reserve so we worked on some hill strides which I thoroughly enjoyed. A nice little strength session within a long run. After that it was time to run home. I did feel a bit crap at this stage and was happy to get home. So all in all a decent weekend of running and over 60 miles for the week. Don't know if Ive ever hit mileage this high but I don't feel that bad and I can rest tomorrow.
65 mins at 6 46
15 mins at 5 48
7 hill strides for 10 secs
12 mins at 6 580 -
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Mon 2/3/15 rest
Tue 3/3/15 rest
Wed 4/3/15 - 57 mins easy
Tonight was a weird run; at first I thought that I might have a chest infection. This was soon followed by tingling in the legs, almost flu like! I was going paranoid as I headed out past the power station
Maybe it was just the 2 days rest tat had me like that. A sweet run all the same and Im loving the brighter evenings!
This week is gonna be full of easy runs and rest culminating in the Ballycotton 10 miler. Hopefully Im fully rested by then and can give it a good lash in calm race conditions. Sub 54 would be nice, really nice; no point lying
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Thurs 5/3/15 - 2m wu; 2 x 10 mins tempo; 2m wd
@"! Was half tempted to jack in the run but Id be kicking myself if that happened, especially with Ballycotton on the horizon. So I headed out along the canal and on to the GAA pitches.
For the first rep I stated conservatively without pushing too hard. My overall pace went down from 5 45 and ended up at 5 35. Not bad atall. Now for the next rep. I ran on feel again but the pace was a lot faster. I ended up averaging 5 18! On grass. This gave me a real confidence boost. If I can do 5 back to back on Sunday I'll be laughin
On another note, Ive heard that the weather for this Sunday is meant to be pretty bad with serious wind. I guess Ill need to run on feel if this is the case.0 -
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Time for 'Operation Crusaders Human Shield'. If you folks could form an orderly defensive position at around 5:30/mile, and then just separate and fall-back as we hit the hill to the finish line, I'd be mighty appreciative. It's what a real crusader would do. 0
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Krusty_Clown wrote: »Time for 'Operation Crusaders Human Shield'. If you folks could form an orderly defensive position at around 5:30/mile, and then just separate and fall-back as we hit the hill to the finish line, I'd be mighty appreciative. It's what a real crusader would do.
Nah, a real Crusader would mercilessly kill anyone who stood in his way in order to establish control over an area where some dude was crucified over 2 millennia ago.
Represent :cool:
To be honest, I don't think I'd give you much shelter but if I could run 5.30 miles up to a mile to go, i'd more than happily oblige 0 -
Krusty_Clown wrote: »Time for 'Operation Crusaders Human Shield'. If you folks could form an orderly defensive position at around 5:30/mile, and then just separate and fall-back as we hit the hill to the finish line, I'd be mighty appreciative. It's what a real crusader would do.
If we happen to be running through a storm, itl be Operation "Bale into Ballymalloo" for some tea and scones!0 -
Fri 6/3/15 - 40 mins run
Left the office at 8 this evening in a bit of a daze. Walking home I was kicking myself that Id miss my run today and the fact that I didn't want to run tomorrow so as to rest the legs. Popped into the Thai, brought some noodles home a stuffed my face! I was ready to veg until the missus suggested that I go for a little run. This was the kick in the arse for me so I kitted up and headed out the door.
My dimly lit route took me out to Donnybrook and into UCD to take a quick look at the remains of the old track. It looks like a proper cark park now sadly. The clock hit 20 minutes which told me it was time to turn and retrace my steps. So all in all a relief that I got a run in today and I can rest proper tomorrow. Plus all of tonight was on path/road so at least my legs will have a flavor of Sundays pounding 0 -
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Sun 8/3/15 - 2m wu; Ballycotton 10 miles; 2m wd
Pre race - On Saturday me and the other half drove down to Cork visiting a few friends in the city and Monkstown. So a lot of sitting in the car. We got to Ballycotton at 6 and checked into the hotel and I must say it was top notch! The room was lovely and warm with an amazing sea view. We headed out for dinner where I lost the run of myself and ordered the sea food chowder followed by steak and mash. Surely the protein would serve me well?! The next morning I got up had some porridge followed by a near od of bananas But the bowels weren't moving... thoughts of Dungarvan swirled round my head, oh sh1t
The race- Me, KU and a couple of other Cru lads did our warm up and toed the line. The weather was lovely, nice and sunny but a bit windy. Once we were off I kept the pace manageable as we headed downhill. The first mile flew in as I was fresh and heading downwards.
Mile 2 and now I was in a group of 6 including Brian Leahy of Raheny. At this early stage I felt heavy but not a problem just yet. We pushed each other for the next mile.
Mile 3 and I was beginning to get mild stomach cramps. It was annoying but didn't effect my pace. My first thought was "damned steak!!!" We pushed on into mile 4 and I was starting to work at this early stage. My thoughts were that I wasn't gonna hit my sub 54. We were still running into a head wind. Doing the maths I knew overall pace of 5 23 would get me 54 mins and anything under would be where I wanted to be.
I was struggling to keep with the group and we neared the 5th mile. Into the wind my overall pace slipped to 5 21. I was parched at the water station and gulped down half the bottle, before our group turned. 5 21 pace didn't leave much room especially considering the last 1.5 miles are uphill.Hanging on for dear life I had convinced myself that it would be 54 odd. I kept going.
Luckily now the wind was on our backs as we headed back to Ballycotton. The stomach was still sore but it was my energy levels that I was worried about. I hit the 10k mark in 33 21 and the garmin had lowered to 5 18 overall pace. The wind on the backs and a few small downhills had bought me some time to play with.
7 miles in and Brian Leahy injected some pace. None of us could keep with him and by 7.5 miles he started to pull away. Then the memory of Dungarvan krept in and at least I didn't have a Paula moment Getting to the 8th mile our group had spread but I was a victim to the Garmin and didn't care. 8.5 miles in and my garmin slipped to 5 20.
Now the race really started. Before the 9 mile mark the hill that ruins many a pb began. The moment I turned my heart palpitated and this scared the ****s outs of me!!! My legs had gone to jelly and heres my heart trying to jump outta my chest I slowed a tad and some of the group opened up on me. I just kept moving up this dirty steep mother.
I could see the church up ahead and new that the course levels a bit here. So I sucked it up and moved upwards, my heart having calmed down. Managing to get to the top of the hill I regroup and pushed again. Looking at the Garmin it slipped to 5 21. Back on flat with a km to go I still had time to play with. My legs started to motor again. I a world of pain I counted down the markers 800,600,400. With the finish in sight I noticed it said 53 35 and I knew at this stage that it was mission accomplished. I crossed the line and crumpled over in a time of 53 49. A new pb and first time going sub 54
It felt great to bag this pb, especially considering I thought it was gone at the halfway point. I guess the wind of the first half slowed the pace a bit before I bagged some time from miles 5-8. After that it was just keep going. After the race I learned that steaks take 24 hours at least to digest so I'll be back on pasta for my next race
Garmin - 10.07 miles in 53 490 -
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ThebitterLemon wrote: »Well done today SMM, and congrats on the PB.
For your next race though I'll lend you a set of my auld man diapers
TbL
Luckily I didnt need em this time, but I heard theyre pretty expensive compared to baby diapers http://b-static.net/vbulletin/images/smilies/biggrin.png0 -
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