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Raising the bar a little...
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I agree, you'll be amazed how the foundations of the last few years will stand to you and getting back to near full fitness won't be as hard as the initial effort it tool you to get there. Would love to arrange a weekend run with the sli cualann crew in the next few weeks if you pussies are up for it? I like to keep tabs on you old farts.
Hope your right there TRR. Was doing 7 x 1km reps yesterday with intention of taking it steady (03:50/km pace). The 4th had come down to 03:18/km. Too hot too soon but happy to see some speed still there
Nothing like a 22 miler with 11 at MP in Wicklow before dawn
Pronator and Krusty are big fans of those runs these days. You won't have much time to be taking ****e during those. We'll make a man of you yet ye jack
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Krusty_Clown wrote: »We have a 20 miler planned tomorrow at 7:45am from Shankill?
Didn't think so... Pussy.
Bit too late in the day for me. I'll have my run in the bag and a large trench or something manly like that done by the tine you OAPs are starting your run
maybe in a week or two? 0 -
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Weekly Summary 03/03/13
Mon – Lunch – 6.15 mile run (06:55m/m) HR 137. Travel to Milan
Tue – Nothing. Worked late
Wed – Early am 10.6 mile progression run Vigevano Italy
First 5 @ 06:35 avg, 2nd 5 progressed to 6:00/mile pace. HR 146
Late PM Wicklow– Swim 2400m.
500 WU then 2 x set of 4 x50m ( off 60 ) in 47, 3 x100 off 2:00 in 1:42 ,
& 2 x 200m in 03:27 off 4:15. 2nd set 48, 1:42, & 03:30. 100m WD only
Thurs – Lunch - 8.4 miles with 6 x 400m reps intervals with 200m recovery (avg 76sec)
HR 144
Fri – Early AM 6.4 mile run. (06:55m/m) HR 136
Sat – AM. 16.3 miles with Kinvara HM in 1:16:49. 4th Place. HR 166.
Sun – AM. Easy Bike 73km 27.1kph, HR 117
Totals:
Run x 5 – 47.9 miles. Time 5hr 10 min
Bike x 1– 73km. Time - 2h 42 min
Swim x 1 – 2.4km. Time – 52 min
Total Time – 8hr 44 min.
Busy, busy week.
And many more of these weeks to come.
The main focus this week was Sat HM in Kinvara. But up to Sat morning it was just all about getting sessions in when I could. I missed the club swim session on Thur. OH had to work and I sulked big time at missing it.
Instead of a recovery run on Sun as conditions were good (though head could have been better, little sis 21st night before) I took to the bike around east Mayo.
As I mentioned it was all about Sat HM this week. I managed a run before a work flight to Milan on Mon afternoon. There was no opportunity to run on Tues and in hindsight a day free from activity was probably best.
I did manage an early run on Wed around Vigevano. Bloody freezing and terrain flat as a pancake. It would seem running isn’t too popular with the local Italians as I got some funny looks. The run itself was ok but didn’t find the progression to 6:00 min pace very easily.
The 400’s thrown in on Thur served the purpose to sharpen me up for Sat but I was blowing by the 6th and the early Fri outing wasn’t fantastic either. So all in all it wasn’t looking too promising for Sat.
Kinvara HM Report:
We stayed in Moycullen (sisters) Fri night and I ran / walked with the dog early Sat as the legs didn't feel fresh. Maybe that helped me 4 hrs later.
There was a good buzz around Kinvara. I had a nice coffee with youngest bro (doing his first 10k) and bro in law in a local pub. We witnessed with interest 2 locals swallow back 2 pints of porter by 11am. There were seen 15 mins later having a fag outside another drinking establishment. We assumed they wanted an early start to get a good run at the day ahead.
During my 3 mile warm up I promised myself not to set off quicker than 06:15 m/m pace for first 2 miles and see from there. Hopefully push on and get under 1:20.
Set off on a short lap of the town and settled in near the front at just under 6 min pace. By mile 1 a group of 8 had formed but shortly after 2 eased away with eventual 1st and 2nd ahead further. So much for my pre race plans.
Anyway the group of 6 was moving nicely and I felt very comfortable. The roads were undulating as I ran from the front. All of these early miles were very consistent and for a short time entering the 4th mile I considered dropping back but then quickly dropped this daft idea. From time to time 1 or 2 of the runners would appear strong and would move ahead slightly only for me to come along side then.
We turned hard right at 4.8 on a hill and I injected some pace to see how the group would react. One year previous we faced a strong head wind. This time conditions were close to perfect.
Some gaps appeared in the group now. The first 5 miles all under 6 at 05:57 avg. It was months since I ran miles this quick.
During the next 2 miles I was feeling unbelievably strong. I began to increase pace gradually and at times surging a bit and just wanted to initiate turbo. .
Another hard right up a hill at mile 7 and I had enough of this. Facing into a long drag well excess of1/2 mile I pushed on. One runner follows breathing hard and stayed behind for a min or so. Mile 8 was mostly downhill as the legs continued to feel light. I noticed soon after that I was closing on 4th and perhaps 3rd also and by completion of mile 9 (05:40) I was 40-45 secs behind 4th.
Another hard right at mile 10 and the suffer began. (Last 5 @ 05:48) A year before the wind helped conquer the steep rolling hills. This time the absence of weekly mileage and MP runs meant mile 12 was particularly tough. However I continued to press and came along side 4th position on the last hard right on a hill taking it very tight inside him. I was blowing hard myself now and took a few seconds running along side just to focus and then push on again to the fast finish line.
I hadn’t checked my race time at all during the race and what a wonderful sight 1:16:3x as the finish line approached.
Kinvara HM
Finish time 1:16:49. Position 4th HR 166
Last year 1:16:31 (PB). Position: 3rd HR 1670 -
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