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Pushing my boundaries and making my physio rich...
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Will not make the speed work in UCD tonight, work and other issues getting in the way. Will try hard to make it next week..
What have I been doing for last day or two....
Sunday PM : Drinking, watching capitulaton in Croker :eek: and more Drinking for rest of evening :cool:
Monday : A lot of small jobs and then an evening of drinking with aussies mates who I knew from London
Got out of bed at 7am Monday morning [stiff legs and sore head], to go to swimming lesson, only to get to gym, and it was closed. Damn instructor, booking lessons without checking opening times of his own gym! :rolleyes:0 -
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tHE vAGGABOND wrote: »Added Sportsworld 5 miler in a couple of weeks to the agenda, just up the road from me, so why not
I'm running this also, have you a time in mind?
and fair play for getting out last night, they all count.0 -
re: Time
I guess my goal at the moment is the sub-50 10k, so I guess I should be thinking of running a large percentage of this 5 miler at near/just over 8 min mile pace..
So realistically looking to finish in the early 40's - but we will see how possible that is. I will do a run later doing a mile or two at that pace and see how much of a mess Im in afterwards 0 -
tHE vAGGABOND wrote: »re: Time
I guess my goal at the moment is the sub-50 10k, so I guess I should be thinking of running a large percentage of this 5 miler at near/just over 8 min mile pace..
So realistically looking to finish in the early 40's - but we will see how possible that is. I will do a run later doing a mile or two at that pace and see how much of a mess Im in afterwards
You should be well capable of sub-40, tbh.0 -
rainbow kirby wrote: »You should be well capable of sub-40, tbh.
+1
I ran 25.xx in the Metro St Brigids 5k last year, and sub-40 (39.59
) at Sportsworld. 0 -
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re: Above posts..
I guess its a natural part of my personality to down play things, its not pessimism, but more hyper realism :P It worked very well with weight loss, as I was never too upset with bad weeks, and overjoyed with good weeks!
But combine that with my running inexperience, I guess its hard to be exact on realistic goal times, as it is for you guys with your thousands of more miles under your belts [Such knowledge sharing is one reason why this is a really great community :cool:]
Anyway, as planned, went out tonight with intention of seeing what 8 minute miles do to me. I was feeling sluggish on way home from work, but that was more due to a very slow day at work sapping the life out of me
Answer, as you all clearly know, its bloody tough work, but very achievable.
I did 5.6 miles in 47 minutes on the nose - I pressed miles 2 and 3 with the intention of doing 8 minute miles, and did first one in 8 mins on nose and second in 7.45, so its a good lesson in being able to judge pace [and a great training session in its own right].
On way home I was thinking, that would make that training run the 3rd fastest I have ever done 5k I think - which is mental
[To make all this easier I have switched Garmin to use nothing but miles, away from the half miles and half kilometers action I had on-going for a while! I was playing around with some other settings too, as I have never done much messing with it, which is very unlike me!]
PS: Tiny pain in ITB at end, so Im swimming in the morning and may rest for a couple of days going into weekend then...0 -
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After the run yesterday morning I went along and saw the mighty leinster win what European cup semi finals should look like [sorry OT, but I have turned from working with soccer day in and out when I was in England, to quite anti-soccer these days, for loads of reasons. Ask me why in the pub one day and we will fight about it]! I then spent the rest of the night out and about, standing [I dont sit in pubs, almost never, just cant] - so on my feet all night [after tough training yesterday morning etc].
Awoke this morning, head was not perfect but no hangover [thanks to drinking wimpy bottles of coors light], but legs were pretty heavy..
Off I pop to the park to meet the lads, and the ITB is at me right away. But I told it to feck off, and I went on.
Really enjoyed it, as I said last week, and as Im sure I will be saying every weekend all summer long, running with such sound folks makes the miles just fly by, its excellent...
So I had intended doing 12-14, this morning leaving the house I was wondering if I would only do 7 or 8 or something..
So of course, I did 16.25 in just over 2 1/2 hours, and ran the whole thing - the furthest I have run by 3 miles or so
We were doing 9.30 pace, and I was at or near that pace getting to the park too. I could have run that pace forever aerobically, but the longer we went on my knees were at me, not agony at all, but they were pretty sore and very much at me.
Avg HR: 134 bpm
Max HR: 154 bpm0 -
[HTML][/HTML]tHE vAGGABOND wrote: »So of course, I did 16.25 in just over 2 1/2 hours, and ran the whole thing - the furthest I have run by 3 miles or so
Wow! Great run!0 -
Speed session with the boards ladies and gents over in UCD..
Of course the Garmin chose to run out of battery just as my warmup was ending [I had charged it yesterday morning]. I guess I have to leave it charging all the time now, which is annoying as it means the battery life is now next to nill.
Anyway, I did 6 or 7 laps at 10 min mile pace to warmup [missing the folks do their "offical" warmup as I did not know we met in carpark]
I think I did 6 fast laps, I basically followed digger on all but one of them, and he always ended up pulling away from me at the end, so for my times add around 10%/15% to his times when he logs them
From speaking verbally at the track I think that puts me in or around 6.20/30 pace odd on average - which I'm very happy with.0 -
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tHE vAGGABOND wrote: »Note for everyone - foam rolling when drunk is amazing, my head did not know where it was or what was going on :cool:
Kids!!!! Dont try this at home!!! Do it in the pub, where it will get a laugh or two! 0 -
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Yesterday I awoke with a tiny pain in my hips and knees - hardly noticeable, but very much there. I assume its a result of the speed work I have started to do over last while. It was a day off running anyway, so I took it easy.
My plan for today, therefore, was to go to gym and do some low/zero impact stuff. Give them a chance to rest further.
I awoke this morning and would rather walk over razor sharp wire with poison on the tips than go to the gym, so I changed the plan to a slow short[ish] run.
Of course as soon as I was out there, I sped up, started going too fast [wanted to be close to 10 min miles, and every time I stopped concentrating on time, I went into the low/mid 8's!] and went longer than I should have [with tomorrow's long run in mind].
As soon as I got out the park, I decided to do a lap of the 15 acres, just for a change, and to run somewhere different.
Did 8.5 miles in just over 1.17 [average moving pace 9.04]
Avg HR: 134 bpm
Max HR: 161 bpm
Bold Vagga
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A very good LSR with a range of fellow boards folks, around the Phoenix Park [and surrounding areas].
I did just under 15 miles in 2.18 almost on button [I am not mad to the point of running around the car park to get from 14.89 to 15 on nose, but the lads assure me that I will get to that point].
Feels better than last weeks 16 did, while the run was 15 seconds a mile quicker overall, thanks to Meno's injection of pace from 8/9 miles onwards 0 -
Legs heavy this morning, but still much better than last week. Did absolutely nothing after run yesterday, but caught up on TV. The freedom of the single life.
After two tough weeks in a row [the two highest mileage weeks I have ever done I think] I have a week of slightly fewer miles ahead this week for a few reasons. I'm swapping Friday and Saturday sessions, to give me a bit more energy for the assault on Sub-40 on Sunday at Sportsworld. :cool:
Plan for week:
Today : rest day
Tuesday : Golf with Bro in law, so no running! [but its a hilly course, so plenty of leg work!]
Wednesday : Tempo or Fartlek [before work] - 6/7 miles [boozin after work with ART folk!]
Thurs : shorter slow recovery type run
Fri : Usual Saturday 6/7 mile run - [Which ever of tempo or fartlek I dont use Wednesday]
Sat : Rest day [which would be Friday on a normal week]
Sun : Sportsworld 5 Mile0 -
We are mainly all about running here, but I was out playing golf today with my brother in law. I used to play a fair bit of golf, but running has taken a lot of the time away from that, so this is my first game of the year [where I played at least once a month last year, usually more often].
Im dead slow at work :eek: and he works shift work so I took a day off to get real life stuff done this morning and get out and play in afternoon
I was up at Dublin City Golf Club, above Bohernabreena. Its very hilly, and the wind was blowing a gale, which made things fun [no sarcastic smiley!].
My golf was terrible, but Im really not bothered [as I would have been once] as I have not picked up a club in 6 months. I enjoyed getting out there.
My legs are in utter bits now, like I was out doing a serious LSR. A mixture of the hills and the wind I guess, despite the walking only being between 7 and 8k 0 -
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Almost, I had runkeeper working away on my iphone in my pocket
Did 7.23km, in 3 hours 18, so 27.24 mins per km! :cool:
Not far away from what my martathon pace would have been this time last year, and 6 stone ago :pac:
It does not do elevation which is a pity as every single hole is up a huge hill or down a huge hill [or that is what it felt like!]
[I normally use a different app on iPhone to track runs, which does elevation, but my average over all time with that app [just under 500 miles] is at 10.04 per mile, and I want to get that under 10 mins, and this would have royally messed that up! :P]0 -
5.5 Miles before work. I missed the speed work last night, so made this a "fast" tempo run.
Went out at Marathon Pace [9 min miles] for around a mile, then built up to around 8.30 [half way between marathon and 10k/5 Mile] for 1/2 to 3/4 of a mile and then hit 8 min miles for just over 3 miles, ended up with a "fast" mile, which the garmin tells me is 7.45 [but that includes several sets of traffic lights, road crossings and stuff.
So happy with that, as only a couple of months ago "fast" pace was 8! :cool: The miles and the training clearly making a difference, which is good to see
So a fraction over 5.5 Miles in just over 46 minutes - Average moving pace 8.12 min per mile.
Avg HR: 147 bpm
Max HR: 170 bpm
Good qualty work, very happy with that, earned my few pints later after work :pac:0 -
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So I was feeling like rubbish yesterday for some reason :pac: so I ended up in bed not long after 8pm, and made the sacrafice of sleep and recovery, not watching Jedward
I was therefore awake not long after 6am, fresh as a daisy..
So I did a 5.5 Mile Fartlek in just over 48 minutes - I have a good route for this kind of run, out on backroads around Guinness, down thru Kilmainham and then back home along the canal [or could go other way and home home via the liffey]
Avg HR: 134 bpm
Max HR: 168 bpm
Leinster and Ulster later and will rest Saturday [some much needed sober swimming maybe?] in advance of Sportsworld 5 mile on Sunday morning.
Im going to set my garmin, to pace me for 39 mins for the 5 miles, we will see what we do from there 0 -
tHE vAGGABOND wrote: »So I was feeling like rubbish yesterday for some reason :pac: so I ended up in bed not long after 8pm, and made the sacrafice of sleep and recovery, not watching Jedward
I was therefore awake not long after 6am, fresh as a daisy..
So I did a 5.5 Mile Fartlek in just over 48 minutes - I have a good route for this kind of run, out on backroads around Guinness, down thru Kilmainham and then back home along the canal [or could go other way and home home via the liffey]
Avg HR: 134 bpm
Max HR: 168 bpm
Leinster and Ulster later and will rest Saturday [some much needed sober swimming maybe?] in advance of Sportsworld 5 mile on Sunday morning.
Im going to set my garmin, to pace me for 39 mins for the 5 miles, we will see what we do from there
Blasphemy
Best of luck on Sun0 -
*high five*tHE vAGGABOND wrote: »not watching Jedward
Canada's finest >>>>>>>> Lucan's not-so-finest :pac:0 -
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Did 35 minutes swimming this morning, a much better experience than when hung over the other morning :eek:. Im getting there. Its tough learning to be honest, but Im far ahead of where I was a couple of months ago. :cool:
I cut the session shorter than I would have done otherwise due to the Sportsworld 5 Miler on tomorrow morning.
The forecast for the morning is for wind and rain, so I think ending those LSR's up the Kyber will stand me in good stead, as I will need the legs pumping 0 -
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The sportsworld 5 miler. A local[ish] race for me [half way between where I live now and where I grew up], so I only have to fall out of bed and stumble up the road and Im there. Its a nice change from the multi-day escapade of the Conn Half
Its two laps of a course, with a slight downhill drag, turning a corner and a similar slight uphill drag back to where you started.
I knew there were a few boards folks attending, but there must have been somewhere over 10+, which was savage. There must have been more boards tops out there than from some of the large Dublin clubs. So Im not going to name names, as I would be horrified to miss someone out, and for them to think they are being snubbed or something. (I'm totally rubbish with names). But it was absolutely fantastic to meet so many, meeting a bunch of those folks for the first time [but not the last time I hope!]. :cool:
My race - the plan was to do 38/39, sticking between 7.30 and 8 minute miles.
The start was congested, so I stepped onto the wrong side of the road and got passed the initial crush.
A few hundred meters in I was cruising, checked watch and I was doing around 7.30min/mi, and got a big boost, knowing I was well able for this.
We turned and went down Fotfield Road, between miles 1 and 2, and it was a very gradual downhill run, and I was passing people, tipping along. I checked the watch, and I was doing just over 7 min/mi - so tried to pull back a small bit as I did not think I could keep that pace for entire race.
We turned the corner, and went [gradual] uphill, and into a slight wind, and it was tough work and I had no one for protection/wind breaking, but I stuck with it, knowing it was not that long, so it was bound to end soon! I]I always think of HH saying that working hard up a hill is a better work out for your legs than a huge gym leg weight session[/I
The second lap was much the same. I was starting to hurt, but now you know your on the way home, its not too bad. Just keep telling yourself it will be over in 10 mins [or so!].
On fortfield road [2nd time] I found myself speeding up again [between miles 3 and 4], just taking advantage of the downhill, again I was just over 7 min/mi's. But I pulled back just a little, as I was thinking of the uphill and wind waiting to face me.
The second trip up the wee hill was not as bad for some reason. I was hurting, and it was hard work, and would have chopped off a body part [or two] for a cold pint, but when you know the race is almost over you get a burst of energy from somewhere. [thanks to the ladies shouting 800 then 600 meters to go!]
I saw Perkina up ahead, a hundred meters or so at this point, and I let him stay there. If I knew we had a support crew at the finish line I would have sped up and made a sprint finish of it, for the ensuing craic and banter - but Im sure he could have held me off, being a fast young man :P
Getting the cheer for the ladies and gents at the end [including those in middle of their LSR] gave me a extra boost to put an extra effort in at the end, which got me over the line in 36.59, which is a great time Im very happy with.
Its a gigantic PB, but I only ran this distance once before, right at start of my running, so Im not going crazy about that. What makes me happy, is that I set a target, and got under it comfortably.
1 00:07:21 1.00 07:21
2 00:07:24 1.00 07:24
3 00:07:33 1.00 07:33
4 00:07:17 1.00 07:17
5 00:07:21 1.00 07:23
Avg HR: 116 bpm
Max HR: 168 bpm
Roll on Dunshaughlin 10k, and the obliteration of 50 mins :cool:0 -
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Thanks folks!
@Meno - yea that average HR is crazy, I wonder if it started counting it when I was sitting in the back of woddle's car, chatting [garmin was setup and ready to go, but not started?], otherwise battery on strap must be going.
I have been getting better and better lately. Its a mixture of two things [as far as I think], first, better training [including longer and better quality LSR's with you fine ladies and gents] and second [importantly] also doing *everything* my physio tells me, following his stretching routine to the letter [and beyond], not just when Im hurt, when I feel good too. So I have been uninjured and able to train 0 -
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