A Runners log : Patience and Consistency

dna_leri

Well done, your patience and consistency is paying off.

I'll be happy to do 68:xx in my first 10 miler later this year after a bad year also.

What's next, a good 10K ?

Seres

dna_leri wrote: »

Well done, your patience and consistency is paying off.

I'll be happy to do 68:xx in my first 10 miler later this year after a bad year also.

What's next, a good 10K ?

thanks , 10mile is a tough race IMO , hopefully you will be better prepared , next race is GIR on 10th April , tough course ,goin by my 10mile time , ill be happy to beat last years time of 40.16
where you doin your 10miler ?

dna_leri

Seres wrote: »

thanks , 10mile is a tough race IMO , hopefully you will be better prepared , next race is GIR on 10th April , tough course ,goin by my 10mile time , ill be happy to beat last years time of 40.16
where you doin your 10miler ?

Planning to do Longford in June, a few shorter races before then, maybe Carney 10K in April and Sligo 5K in May. Any of them on your list?

GIR is a tough course, but get a good first 5K and you should be up for sub-40.

Seres

dna_leri wrote: »

Planning to do Longford in June, a few shorter races before then, maybe Carney 10K in April and Sligo 5K in May. Any of them on your list?

GIR is a tough course, but get a good first 5K and you should be up for sub-40.

might see bout that 5km in may, where can i get info ? , is that 10k in april , lissadell ?, tough course also .

Monday

rest ; had planned an easy 3 miles at lunch but forgot to put runners in training bag
Pilates PM

tuesday

4.5miles : 37min30 : legs felt fine , didnt even feel like i ran a 10miler sunday , also back tightness gone from race day , so this is a really big positive for me , last race i did , Athenry 10k , my back was at me for 10days after

brutes1

Yeah it was a good day at the races bar a minute or so of the race...:D
well done again you, hope the back is holding up, easy runs till end of week, but get back into the intervals and tempos before long?

sub 40 national ten k for ya , its doable in such a competitive race,i pb ed last year think you will always run better with targets to aim for,
supposed to be great weather all week great to get out and run in it!

dna_leri

Seres wrote: »

might see bout that 5km in may, where can i get info ? , is that 10k in april , lissadell ?, tough course also .

Carney=Lisadell on Easter Monday 25 April
http://www.runireland.com/events/carneylisadell-10k
I have not run this before but I hear its a good one, chip timing I believe. Video of the route up on youtube http://www.youtube.com/watch?v=QkxLe9a-Hl4

Streets of Sligo 5K is a new one organised by Sligo Champion on 15 May
http://www.runireland.com/events/sligo-champion-175th-anniversary-streets-sligo-5k-race-conjunction-sligo-ac
Also got chip timing, should be good crowd.

Both are part of the Sligo Road Race League, so no shortage of events even in the north-west.
http://sligoac.blogspot.com/2011/03/sligo-road-race-league-2011-gets.html

stmochtas

Apologies for the hijack. Any route release for the streets of sligo yet?

Seres

brutes1 wrote: »

Yeah it was a good day at the races bar a minute or so of the race...:D
well done again you, hope the back is holding up, easy runs till end of week, but get back into the intervals and tempos before long?

sub 40 national ten k for ya , its doable in such a competitive race,i pb ed last year think you will always run better with targets to aim for,
supposed to be great weather all week great to get out and run in it!

no way sub 40 , any speed i had seems to be gone to the wall since this injury has started , feel fine so will do some intervals today i think ,
back was fine the day after the race but still causing problems so will porb have to see someone else

dna_leri wrote: »

Carney=Lisadell on Easter Monday 25 April
http://www.runireland.com/events/carneylisadell-10k
I have not run this before but I hear its a good one, chip timing I believe. Video of the route up on youtube http://www.youtube.com/watch?v=QkxLe9a-Hl4

Streets of Sligo 5K is a new one organised by Sligo Champion on 15 May
http://www.runireland.com/events/sligo-champion-175th-anniversary-streets-sligo-5k-race-conjunction-sligo-ac
Also got chip timing, should be good crowd.

Both are part of the Sligo Road Race League, so no shortage of events even in the north-west.
http://sligoac.blogspot.com/2011/03/sligo-road-race-league-2011-gets.html

thanks , think i will give the 5km a rattle , that lissadell one has one mother of a hill in it but if you last that its golden the way home

stmochtas wrote: »

Apologies for the hijack. Any route release for the streets of sligo yet?

no worries , interested in it myself

dna_leri

stmochtas wrote: »

Apologies for the hijack. Any route release for the streets of sligo yet?

Not sure if it has been published yet, but I hear it starts on O'Connell Street, goes out Markievicz Road, across Hughes Bridge, up Adelaide Street and Mail Coach Road (uphill!), down Pearse Road and Cranmore, over by Riverside to finish back on O'Connell Street.

I might be a bit off on that route but that's the general direction. In any case it sounds like a real "Streets of" race with presumably road closures or restrictions as they are expecting a few hundred entrants. I don't normally run a race in its first year to avoid organisational teething problems but I'll make an exception for this one.

Seres

Wednesday

Forgot runners for lunctime run , again , so missed opportunity meant another day this week missed

Thursday

Interval session : 5*800 with 90sec rest , 3.15/3.08/3.06/3.01/3.03
could have done 6 , but program already in garmin
Since race i have realised that my stamina and speed have gone back a good bit , the lack of structured training is really showing now , as it stands i wont be expecting a great time at GIR

Seres

thursday

PM pilates

friday

5miles easy : over and back route , loads of tough hills , the weather is amazing , was dying to get out

Seres

sat

4miles with 2 mile tempo 6.58/6.43 : managed to get this in today which i didnt expect i would so happy days : another gorgeous day , soaked it up
will try and do two speed and a long run next week to shake myself up a bit

Seres

sunday

Rest

Monday

Reps 8.5km : 6*800m with 90sec rest :

1. 3.11/ 3.58km/pace
2. 3.07/3.53km/pace
3. 3.07/3.53km/pace
4. 3.05/3.50km/pace
5. 3.07/3.53km/pace
6. 2.58/3.42km/pace

legs felts quite fresh at the end and form was good Prob could have pushed it a bit more , maybe all at 3.04 , need to do longer reps too , bout 1kms , will get a few in next week , pilates later

Seres

Tuesday

5 miles easy /43min : will need to stretch later , hamstring is tightening up

Seres

Wednesday

5 miles with 3 mile tempo 6.50/6.46/6.37 : did it a bit fast , wind was strong on the way back , right into my face

brutes1

Well done thats good running, two quick sessions this week, bang on for national ten k traning , its all about speed work for the next week or so, plus maybe a couple of hilly runs, the second half is a b$%^tch with the hills:D..

Seres

brutes1 wrote: »

Well done thats good running, two quick sessions this week, bang on for national ten k traning , its all about speed work for the next week or so, plus maybe a couple of hilly runs, the second half is a b$%^tch with the hills:D..

tell me about it , have very bad memories of this race from last year , was on the limited from the start !

4.5miles easy today /35min : ridiculously windy , extremely annoying at times , think im goin to have to stretch like a maniac for the next week and a half so things dont act up on race day

brutes1

yeah windy = frustrating for runners...all effort no reward hope the bad weather runs thru this week and is gone next w/end

Think the club women have a separate start ?? which is good ..assume you will get away well and give ms cullen a run for her money:)
Am looking forward to it now .

Seres

brutes1 wrote: »

yeah windy = frustrating for runners...all effort no reward hope the bad weather runs thru this week and is gone next w/end

Think the club women have a separate start ?? which is good ..assume you will get away well and give ms cullen a run for her money:)
Am looking forward to it now .

i take it you mean Mary Cullens sister , ya no problems there , then i can still say i bet Miss Cullen :pac::cool:
Ya its great , get off before the masses , got the mug shot on telly last year too , celebrity status !!

Seres

Friday Rest

Sat

15km in 1hr 18min :

Sunday Rest

Monday

4.5miles easy /37mins

Occassional when i go out for a run i come back more frustrated than i went out , so thats what happened today.Decided to take sunday off because through some strange turn of events my left side ( good side )
was bothering more than my right side on saturday , during and after the run , my left hamstring started to tighten up ang my lower back was at me . So having learnt alot in the last 7 months i decided to rest sunday .So yesterday nothing felt too bad however when i got up this morning i could feel my injury niggling . I decided to park the speed session for today and do a short easy run . As soon as i got out the tighness started on my right hamstring and then the left about half way thru the run.
Im stretching , doin pilates , not goin to hard at the training and now my good side seems to be acting up , whats the feckin point !
Well the run didnt knock the stress out of me but i think this rant did !

brutes1

Better gettin the rage out than in anyway:)...maybe you just need some physio/sports massage pre the race, lotta hard sessions and races can batter the body..especially coming off an injury..will make you feel brand new!..
Forecast looking good for sunday too..

Seres

brutes1 wrote: »

Better gettin the rage out than in anyway:)...maybe you just need some physio/sports massage pre the race, lotta hard sessions and races can batter the body..especially coming off an injury..will make you feel brand new!..
Forecast looking good for sunday too..

its feels like ages since the body has felt in good form , would like to look forward to the race Sunday , wind is really pissin me off lately too , itd blow the head off ya !
how are ya fixed ?, id say your mad to go since Craughwell , you should put in a good performance .

brutes1

Seres wrote: »

its feels like ages since the body has felt in good form , would like to look forward to the race Sunday , wind is really pissin me off lately too , itd blow the head off ya !
how are ya fixed ?, id say your mad to go since Craughwell , you should put in a good performance .

Its good resistance training, the Phoenix park is fairly sheltered course so hopefully wind wont be a factor...
Yeh training goin well since craughwell, no excuses now really, just a genetic lack of speed may cause my downfall , this was my best race of last year, everything else was worse race on race after ! It shud be a good buzz of a day.. make sure ya get on the telly again, roscommon champion interview post race too..!

Seres

brutes1 wrote: »

Its good resistance training, the Phoenix park is fairly sheltered course so hopefully wind wont be a factor...
Yeh training goin well since craughwell, no excuses now really, just a genetic lack of speed may cause my downfall , this was my best race of last year, everything else was worse race on race after ! It shud be a good buzz of a day.. make sure ya get on the telly again, roscommon champion interview post race too..!

ya have to get the mug on the telly for the kids , was like a big eejit waving into the camera last year .

Monday

Pilate : my back and hmastring was really tight yesterday , but the pilates did it wonders , lots of stretching and leg exercises , really the best remedy , hate to admit it but i think this is key
Called the physio bout gettin an MRI , she doesnt think it will show up anything , she thinks i have a muscle imbalance !

Tuesday

8km with 4*1km &90sec rest : 4.00/3.54/3.50/3.50 : not too back , feel speed is comin back a bit .

wanted to do 3*1km and 2*800m but didnt know how to put it into the garmin . 1&3 were run with the wind and 2&4 were against , such a difference

tunguska

Seres wrote: »

Called the physio bout gettin an MRI , she doesnt think it will show up anything , she thinks i have a muscle imbalance !

I'd go along with your physio. I mean I wouldnt have gotten my MRI(s)had my physio not said it to me in the first place. So if your physio isnt telling you to get one, then I'd trust her(unless shes a kid straight out of college).

brutes1

Seres wrote: »

ya have to get the mug on the telly for the kids , was like a big eejit waving into the camera last year .

Monday

Pilate : my back and hmastring was really tight yesterday , but the pilates did it wonders , lots of stretching and leg exercises , really the best remedy , hate to admit it but i think this is key
Called the physio bout gettin an MRI , she doesnt think it will show up anything , she thinks i have a muscle imbalance ! at least its not a brain imbalance like me:D

Tuesday

8km with 4*1km &90sec rest : 4.00/3.54/3.50/3.50 : not too back , feel speed is comin back a bit .

wanted to do 3*1km and 2*800m but didnt know how to put it into the garmin . 1&3 were run with the wind and 2&4 were against , such a difference

Thats good running seres , quick tempo next day or two and you will be set up nicely for a crack at 40 mins,
the pilates seems to be doing the trick too

did track today myself 4by1km murderous wind in the home straight, blew up on the last one.
Are you bring a busload of fans up for sunday;)

Seres

tunguska wrote: »

I'd go along with your physio. I mean I wouldnt have gotten my MRI(s)had my physio not said it to me in the first place. So if your physio isnt telling you to get one, then I'd trust her(unless shes a kid straight out of college).

ya kinda of think that myself , shes a good physio , she keeps advocating the pilates and i swear to god i felt way better after the grueller of a session last night , how you , did you win the tri ?

brutes1 wrote: »

Thats good running seres , quick tempo next day or two and you will be set up nicely for a crack at 40 mins,
the pilates seems to be doing the trick too

did track today myself 4by1km murderous wind in the home straight, blew up on the last one.
Are you bring a busload of fans up for sunday;)

think im goin to take it handy enough till sunday , lots of limbering up every day will be priority no. one
ya the windy is really pissin me off , regards a bus load, will be takin a train load up all the way from sligo , pickin up my fans on the way :cool:

tunguska

Seres wrote: »

how you , did you win the tri ?

Tuesday is Tri day. Although I have to confess, Im having some crazy thoughts in regards to sunday............

Seres

wednesday

rest : went to physio , she did a full nct on me and said everything seems to be in the right place and working correctly , she adviced against the MRI and said it was only a muscle imbalance , she adviced me on stretching before/after runs and walking at the end of the run so muscles dont tight up , i agreed to do it , but its not goin to happen , dont have time during my lunch time run , sometimes they just dont get that you cant cut down an already short run even more to stretch and walk , come on !, will do the stretching in the evening though

Thursday
7.5km with 1.5mile tempo 10.13min/4.12km pace
oh realised today that as well as the wind and rain dont like running in the heat either , maybe im just difficult !!

brutes1

Seres wrote: »

wednesday


Thursday
7.5km with 1.5mile tempo 10.13min/4.12km pace
oh realised today that as well as the wind and rain dont like running in the heat either , maybe im just difficult !!

Ya should be ok sunday cool and light winds forecast;)..if you dont mind that??!!
wind down now I guess till race day ..
we all have to pick new chips and numbers on sun too aai mess up oh well..did an eyeballs out tempo race pace run last night v tough only 5km tho..

Seres

brutes1 wrote: »

Ya should be ok sunday cool and light winds forecast;)..if you dont mind that??!!
wind down now I guess till race day ..
we all have to pick new chips and numbers on sun too aai mess up oh well..did an eyeballs out tempo race pace run last night v tough only 5km tho..

thats a pain , they can fairly make a mess of of things somtimes , i find that you gotta follow up alot with them on stuff , although they are all really pleasant women to deal with
Man you gotta keep those killer sessions for the playing field , think if i do a time equal to athenry ill be happy enough , the second half is goin ta be so deadly !

brutes1

What was athenry 41? i reckon you have ability to hit 40 min or just under its a tough course but in a race like this it the level of competition and adrenalin etc will lead you to a quick time !

i ran pb last year in it though splits were all over the shop 16.55 and 17.35, and that was passing about 20 heads in the second half shows how tough it is

Ya they are very nice but its a bit messy with the GIR and AAI reckon it get mixed up easy, same last year.. dunno why they cant do online entry in AAI!

dna_leri

On the stretching thing, if you are short on time before and after runs, I find it helps to stretch first thing in the morning as well as the evening.

Good luck Sunday.

Seres

brutes1 wrote: »

What was athenry 41? i reckon you have ability to hit 40 min or just under its a tough course but in a race like this it the level of competition and adrenalin etc will lead you to a quick time !

i ran pb last year in it though splits were all over the shop 16.55 and 17.35, and that was passing about 20 heads in the second half shows how tough it is

Ya they are very nice but its a bit messy with the GIR and AAI reckon it get mixed up easy, same last year.. dunno why they cant do online entry in AAI!

i was all over the shop last year too , went out way to fast , legs were burning for the whole second part of the race

Ya they are a bit antiquated with the postal entries only

40.55 in athenry , so if i match that ill be ok , if its warm though , gods know what ill happen !

dna_leri wrote: »

On the stretching thing, if you are short on time before and after runs, I find it helps to stretch first thing in the morning as well as the evening.

Good luck Sunday.

Thanks , will give the stretching ago morro and sunday morn then, have at least an hour and a half in car on sunday morn so the stretchin will prob do me good , have tried it before in the morn and its very tough , all the joints and muscles are like coils !

RacoonQueen

Hope you can make it to Ryan's again for a bit of post race refreshment before you drive home. Should be a few of us there. We can bitch about our woes.

jb-ski

Good luck on Sunday S.

i won't be there to stalk you this year:), (heading to Conn).


Enjoy.

Seres

RacoonQueen wrote: »

Hope you can make it to Ryan's again for a bit of post race refreshment before you drive home. Should be a few of us there. We can bitch about our woes.

ya will try to make it , might get sean and eoin go too

jb-ski wrote: »

Good luck on Sunday S.

i won't be there to stalk you this year:), (heading to Conn).


Enjoy.

best a luck to you too , wont have anyone to help me get a pb then !

Seres

friday

rest

sat

30min easy with 4*30sec & stretching : back and hamstring tight today , hoepfully will loosen up by morro

tunguska

Sarah Nearly........40.39. Like it.

Seres

tunguska wrote: »

Sarah Nearly........40.39. Like it.

I know , can you believe them ! but ya quite appropriate , have you analysed the hell out of the results yet , i have ! all and all the times were pretty bad compared to last year , most people down at least a minute ! anyway you will have another crack at it in a few weeks in the Mens Mini marathon no pansy running that day !

Today
4.5miles @ easy : legs felt quite fresh , think i probably colud have pushed myself more yesterday but sure i'll make up for it in a couple of weeks
Goin to start some proper trainin program , if im to give my 10k pb a rattle then thats what i need to do .

Seres

Tuesday

4.5 miles : 42mins : have been told to do my recovery/easy runs very slow to allow for full recovery between quality sessions and races

Very excited today ! because i have decided to start a short program till the womens mini marathon in less than 8 weeks , this will be the first proper program since september , cant wait ! I ran 40.39 sunday at Nat 10k and prob could have pushed it a bit more , i figure with 6/7 good solid weeks training behind me i can give my 10km pb a good crack:pac: . There will be alot of focus on stretching and strenghtening to keep my on going problem at bay .

tunguska

Seres wrote: »

anyway you will have another crack at it in a few weeks in the Mens Mini marathon no pansy running that day !

Ahem, thats the mens 10k thank you.
You have to go sub 39mins in June, hope you know that. Not promising anything but there could be some carrott cake in it for you.......

aero2k

tunguska wrote: »

You have to go sub 39mins in June, hope you know that. Not promising anything but there could be some carrott cake in it for you.......

Carrot cake for sub-40, maybe, but I reckon sub 39 merits chocolate - lots of chocolate!:)

Seres

aero2k wrote: »

Carrot cake for sub-40, maybe, but I reckon sub 39 merits chocolate - lots of chocolate!:)

I agree , a bit of a low grade cake for such an occasion , he could of at least offered cheese cake !

Wednesday

Forced rest day :forgot runners , again , seem to be doin this alot lately , head seems to be a bit fuzzy these days

Thursday

8.5km /42mins : did bout 35mins of Fartlek , really like Farlek , there is no cut off points so no really pressure , ita kinda like a beginners introduction to speed sessions for middle/long distance runners , however i really enjoyed it , have loosened up nicely since the weekend and the back felt good . Weather was beautiful , could get the gorgeous smell of heather too , most relaxed session in a while ! hate goin back to work on days like today !

Seres

Friday

7km /39min : doin the easy runs really slow , no problems at all today yet , stretching & pilaes later

dna_leri

Seres wrote: »

Wednesday

Forced rest day :forgot runners , again , seem to be doin this alot lately , head seems to be a bit fuzzy these days

Well done on the GIR result.

I missed a session due to forgetting runners and since then I keep my spare runners in the car, actually there are 3 or 4 pairs there now, but its better than cluttering up the house too.

Seres

dna_leri wrote: »

Well done on the GIR result.

I missed a session due to forgetting runners and since then I keep my spare runners in the car, actually there are 3 or 4 pairs there now, but its better than cluttering up the house too.

Thanks , ah sure it wasnt great but im not too worried , lacked a bit motivation on the day , goin doin so proper stuff for the mini marathon , so cant wait for that , rearing to go !

Ya , was thinking of doin that myself , only have two pairs so just enough for car and house .

You doin lissadell at easter ? tough course , some mother of a climb up to the house eh ?!

brutes1

Ya was gonna say that too bring a pair of runners to work and leave them there especially doing a lot of runs at lunch time ..!
sub 39 would be well within you, reckon that GIR run is worth a minute faster on a flat course cooler day , and plus the intensive training program you are now underatking should knock off the rest..:)

Seres

brutes1 wrote: »

Ya was gonna say that too bring a pair of runners to work and leave them there especially doing a lot of runs at lunch time ..!
sub 39 would be well within you, reckon that GIR run is worth a minute faster on a flat course cooler day , and plus the intensive training program you are now underatking should knock off the rest..:)

thanks brutes , not sure if im up for sub 39 at momoent but will put the head down for the next 7 weeks and plan on giving my pb a good rattle
put the runners in the boot tonight so no more excuses !
how are you since the weekend ?

Seres

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