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Pushing my boundaries and making my physio rich...
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Monday : rest
Tuesday AM: Sports massage with the healing hands of Peter Matthews beating the **** out of my poor and tired legs
Tues PB: Between 8k home from work at recovery pace [actually went too fast if Im honest as I was doing just under 6min/km's for most of it!]
Wednesday AM: 12k run into work in 1.05 mins - with vast majority of run at marathon pace
Year to Date: 519.5km's0 -
Morning mid-week long run in the phoenix park...
17k in 1.35 - mostly at marathon pace with fartlek like bursts at half marathon pace in a very unscientific manner [I really must figure out how to do intervals on my Garmin!]. A really good and pretty hard session. A fantastic confidence booster :cool:
Im a bit tired now mentally due to real life stuff and physically due to work and all this running - so since I am tapering afterall its a good thing I have an enforced couple of days off for a few reasons - so next run Sunday.
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Sunday morning LSR with some of the gang, around the sunny phoenix park
25k in 2.25
Last 3 miles after I left the gang at somewhere between half and full marathon pace!
Wore heart strap for the first time since Athlone 3/4 [where I had Avg HR:139 bpm; Max HR:171 bpm], just out of curiosity..
Avg HR: 130 bpm
Max HR: 153 bpm
Roll on paris in 2 weeks 0 -
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Reading all the reports from Conn has me itching to get out and get racing and tear up the streets of Paris
Yesterday had to do 2k or 3k @5k pace running all over London to catch my plane after my last meeting ran over - good thing Im fit
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Anyway, tonight, 10k in 56 minutes odd on standard route around town - middle KM's at faster than marathon pace.0 -
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tHE vAGGABOND wrote: »Have wanted to do one of these PB tables for ages - so now I'm thinking of what pace to run marathon and what goals to have afterwards it makes sense....
Distance|Current PB|Goal PB
5km|00:21:36 (Dunore 2011)|00:20:59 [Goal]
5 miles|00:36:59 (Sportsworld 2011)|00:35:00
10km|00:45:40 (Dunshaughlin 2011)|00:44:00 [Goal]
10 miles|01:17:00 (Mallow 2012)|01:15:00
Half Marathon|01:44:11 (Midlands 2011)|01:39:59[Goal]
Marathon|04:08:Bla (Dublin 2011)|03:49:00[Goal]
That looks very familiar to me (the table, not the times)
You should be going for 3:45 for marathon, if not Paris, definitely Berlin.0 -
The more training and prep for paris is going well the more my goal is creeping nearer that 3.45 mark tbh. [which is always listed as being dangerous!].
The conversation Im having with myself being saying feckit and going all out for 3.45 kinda time [get busy living.... kinda thing] - or on the other side not wanting the hell on earth I suffered in Dublin and being slightly more conservative in my time goal.
Its a conversation i will be having with myself until 8.45 odd next Sunday morning :eek:
PS: Yup, stole the table from you 0 -
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9.5k in just under 50 mins..
P & D said this session should include 3 x 1k @ 5k pace, realistically, I did 3 x 1k @ something between 5k and 10k pace - but not too unhappy at all with that at the end of a long day at work, with bag on back and after 3 hours sleep last night [insert more excuses here]
Now for a Pasta and Veg fest and an evening in front of the golf 0 -
17.5k in 1.41
Avg HR: 129 bpm
Max HR: 149 bpm
Last LSR before Paris with RK around the phoenix park, feeling great and cant wait to get this last week over and get out there next weekend
Also picked up my club vest this morning [I joined Crusaders a short while ago] - so good to get that sorted before the race!
Year to date : 598.50 -
tHE vAGGABOND wrote: »The more training and prep for paris is going well the more my goal is creeping nearer that 3.45 mark tbh. [which is always listed as being dangerous!].
The conversation Im having with myself being saying feckit and going all out for 3.45 kinda time [get busy living.... kinda thing] - or on the other side not wanting the hell on earth I suffered in Dublin and being slightly more conservative in my time goal.
Its a conversation i will be having with myself until 8.45 odd next Sunday morning :eek:
PS: Yup, stole the table from you
I Could have written some of this post!! Limerick is my test before Dublin and I'm so leaning towards aiming for 3.45.
Also wouldn't mind any of your other PBs...some of then are goal times for me.0 -
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tHE vAGGABOND wrote: »Bought the lore of running by Noakes over the weekend..
a 900 page monster, always wanted to read it - thinking that should keep taper madness in check
You don't think that 900 pages is likely to make you think about a million and one things to which you previously never gave the time of day??:D
Best of luck anyways!!0 -
tHE vAGGABOND wrote: »9.5k in just under 50 mins..
P & D said this session should include 3 x 1k @ 5k pace, realistically, I did 3 x 1k @ something between 5k and 10k pace - but not too unhappy at all with that at the end of a long day at work, with bag on back and after 3 hours sleep last night [insert more excuses here]
Now for a Pasta and Veg fest and an evening in front of the golf
Should that not be 3 x 1 mile? ;-)0 -
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tHE vAGGABOND wrote: »Bought the lore of running by Noakes over the weekend..
a 900 page monster, always wanted to read it - thinking that should keep taper madness in check
I can claim to have read it and its still useful to me anyway.
Good luck on Sunday in Paris. Whats you're race number so we can track you throughout Paris?0 -
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