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Berlin 2016: Back to Basics
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Krusty_Clown wrote: »Lol. Classic! What did the 25yo prick buy?!
They do say it's impossible to get rid of your internet past so I'd rather not say
I might tell you in person if I see you tomorrow. Good luck with your race. 0 -
Boom absolutely nailed it today. 56.09.
Things don’t always go according to plan and today was no different. I managed to beat a seven year old PB that was set on a ridiculously fast course. Today’s course wasn’t fast by any stretch of the imagination and while it was tough in places it was a fair enough route.
Initial plan was to hit 5 miles in 28 minutes and then see what I could do on the second hillier half. I’ve been running well on hills the last 6 months so I knew if I was feeling ok at 6 miles we were on. First 5-mile splits were
1) 5.25 – perfect pace a little too fast but first mile always is.
2) 5.37 – bang on target pace.
3) 5.40 – holding form well and in a nice group including leading lady.
4) 5.35** – this split was the most important of the whole 10. The group I was running with let the pace drop to 5.50ish pace half way through this mile. I knew I needed to push the pace but nobody went with me. I was in no mans land so made a huge effort to latch onto a group of 4/5 ahead of me (about 70 metre gap). Caught these and was working really hard but knew the next 2 miles were relatively flat/fast so I knew I could get my breath back. If I hadn’t of pushed on I think I would have lost 15 seconds easily here. The leading lady finished in 56.41 and I reckon I would have been with her if I hadn’t of pushed on.
5) 5.32 – legs feeling good as was breathing but my abs were in ribbons. I really need to do start some circuit training again.
Hit 5 miles in 27.50ish. I actually thought it may have been quicker as I was running with my friend who hoped to go through 5 in 27.30 and the lads I was now running with were guys I generally don’t beat. There were 4 of us all together. I’m glad I mentally thought I was closer to 27.30.
6) 5.34 – let the 3 lads get away from me. They were egging me on to go with them but I needed to prepare myself for the military hill. Years ago my granddad who has no interest in athletics started to come watch me race on the track as he heard I was doing well in schools and BLOE races (800 was my thing). Long story short I blew the Dublins and came second by making a move way too early (250 metres to go). On our way to the all Irelands a month later my granddad uttered the following phrase that will forever stick in my head. “Listen I don’t know a lot about running but just make sure you don’t blow your muck before the waterjump”. Deadly advice I’d heard similar advice about not going too early but never really listened. When a 70 year old man who has never really spoke to you like an adult says those words you take them in. Transferring that to today’s race 6 miles was too early for me to push. I needed to keep on trucking at my own pace which I did.
7) 5.44 – good strong mile on the hills here I’m back with the 3 lads and we are swapping the lead into the wind. Working really well as a group
8) 5.38 – Another nice mile and now we are gaining on other lads who I never get near in races. I’m nearly wetting myself, how am I so close to these lads? I know this is one of my best races to date. I check the time at the course 8-mile marker and see it’s 45 minutes dead. That means I need to run 2 * 5.45 for the last two miles to give me a 3 second PB. We are now a group of 7 and again I feel the pace slacking off. I’m in 2 minds do I push on and chase the PB or run a proper race and make sure I take the scalp of some of these lads??? I went for the PB and the next 2 miles hurt like hell.
9) 5.46 – I’m really suffering here I’ve got a gap on the group but I’m working so hard. Can’t wait for the 9 mile marker but am disgusted to see that the pace is so slow. I was hoping it would be closer to 5.30 so I could relax and enjoy the last mile. Even worse 2 of the lads have caught me. That mile felt like a 5.20 in terms of effort.
10) 5.22 – Lads are sitting in behind me now but thankfully the legs are responding and are moving nicely. The road is nice and flat and I’ve a bit of rhythm going. Down the home straight I’m caught by one of the lads but I’ve nothing in the legs I can’t muster a sprint. In fact I’m praying for the finishing line. I haven’t done enough longer runs recently and I knew that going into this race. My finish would have been better with a few 18 milers under my belt. I’m not complaining though 56.09 you little beauty.
Viva LaRoadRunner 0 -
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shels4ever wrote: »Supper running . 1 PB down 3 to go
Enjoy the Beers tonight.
There will be a lot of beer tonight. Then the 2 mile PB is next on the "PB spanking agenda". Assuming my legs have recovered of course. Actually maybe I shouldn't go too mad on the beer. Dilemma dilemma0 -
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TheRoadRunner wrote: »There will be a lot of beer tonight. Then the 2 mile PB is next on the "PB spanking agenda". Assuming my legs have recovered of course. Actually maybe I shouldn't go too mad on the beer. Dilemma dilemma
No dilemma there at all, go mad tonight and enjoy i'm off to bavaria soon myself
.You'll run it out of you tomorrow. 0 -
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Cheers for all the nice comments above, much appreciated.
Have had shed loads of beer and have derived some new targets for myself. Hopefully they still are realistic in the cold sober dawn of the morning
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I've done an extensive search of my running logs and am not 100% of my 2 mile PB. I know I have run 9.58 and went sub 10 on at least 1 other occasion but can't remember what the time was exactly. Was definitely not quicker than 9.50. Maybe 9.55. That's the next target, maybe I should have done some speed work for this one but feck it I'll give it a lash.I wish I had a grandad like that who was more useful than a sneaky fiver (don't-spend-it-all-in-the-one-shop) of a saturday afternoon.
Ah yeah he was was good for the fivers as well was grand-dad RoadRunner0 -
TheRoadRunner wrote: »
I know I have run 9.58 and went sub 10 on at least 1 other occasion but can't remember what the time was exactly.
Is your name Usain Bolt by any chance
Fantastic run Saturday, good to run on a properly measured course for a change. Now is the time to strike while the iron is hot and nail all your pb's while you're peaking. Best of luck.0 -
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Tuesday: 7.5 miles at 7.30ish pace. Legs felt strange today. Wanted to run at a higher pace then I was traveling at but I was worried if I did it would lead to a strain. Weird sensation.
Still a little battered from Saturdays race but will go ahead with tomorrow 2 miler as planned. As Saturdays adrenaline and endorphins have started to wear off I feel a little drained and am not optimistic about tomorrow. I'm still looking forward to it and it should be fun either way. At least I'll get a seasons best for 2 miles
Was doing my shin stretches last night. They are quite tortuous, especially when the you haven't done them in a while. They entail me getting on my knees and sitting on my heels so the the front of my foot is pushed into the ground. Like this picture. (I wouldn't mind her sitting on my heels, if you know what I mean). Anyway it's quite sore and my right knee was really throbbing with the kneeling on it. At first I couldn't figure why but then I remembered back in March I had a really bad fall on my knee and was actually on crutches for a week. I fell onto a busy road and was blessed I wasn't mowed down by a car. The knee was as big as a basketball and I thought I was going to be out for 6 months minimum. After 2 days the swelling came down rapidly and I was able to jog exactly one week later. I remember at the time thinking how lucky I was
1) not getting knocked down
2) Not suffering a serious knee injury.
It's funny how you forget about luck you have and only seem to dwell on the negatives. My summer wouldn't have been as enjoyable as it has been if I had of botched that knee 0 -
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BeepBeep67 wrote: »Great racing on Sat RR, looks like you got the pacing strategy just right and had the strength to see it through - what grade are you tomorrow night, looks like I'm going to be a rabbit for you
6 I think. What standard are you? I think it's 18 seconds per grade.0
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