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Its all about Time...
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Wubble Wubble wrote: »I finished about 10 seconds ahead.
J.
A Jesus, iv I have just of know that, I could have tried a bit harder
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Can I ask why are you running your runs so fast if your Achilles is not 100%??
I didn't think you cared
:D
But seriously, the injury has been getting better each week. I'm complementing the runs with 3 sessions of Gym work and stretching per week, that I don't log here. At this stage i think I'm 90% recovered...
As regards pacing, its a case of we run at a pace, that is usually steady, or the pace that is set down. If you cant maintain then you fall out the back. It call the school of hard knocks training plan... Its kind of a club thing at this stage...
Anyway, are you doing the Raheny5 ?0 -
MisterDrak wrote: »I didn't think you cared:D
But seriously, the injury has been getting better each week. I'm complementing the runs with 3 sessions of Gym work and stretching per week, that I don't log here. At this stage i think I'm 90% recovered...
As regards pacing, its a case of we run at a pace, that is usually steady, or the pace that is set down. If you cant maintain then you fall out the back. It call the school of hard knocks training plan... Its kind of a club thing at this stage...
Anyway, are you doing the Raheny5 ?
Just take her handy so!!! No, not running Raheny it's the Trim 10 mile for me the following week, hoping for decent result at that.0 -
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Monday 27-Feb - Easy --> Steady
A run that started @easy pace then turned into a steady paced run with the lads. 5.3 miles at avg 7:31 pace.
February Monthly Summary
111 Miles ran - Still a low number, but still coming back.
2 Parkruns - 20:56, 20:41
1 Winter League race (2 Miles)
4 Sessions
Wednesday 01-Mar - Winter-league 2 miles
Started with a 2 mile warmup, on the wade avenue 1 mile loop, with a few shuttles before the off. Settled into a decent pace for the first 1/2 mile. Pushed on from there making up a few places every few minutes. Got sights on JF with 400m to go, but the gap was to large to bridge. Still happy with a 12:52 for just over the 2 miles and 6:24avg.
Friday 03-03
Missed the Thursday run due to a fab meal in Howth - Boquerai, instead opted for an easy run of 5 miles on the Friday night.
Saturday 04/03 - 6*560, with 2 min off.
2.8 mile warmup and a few stretches. Decided on the now familiar StAnnes park loop. All reps around 6m/m pace, with the reps being completed in 2:05 to 2:09. After an easy jog back to the village and a coffee and sourdough for my efforts
Sunday - LSR.
Being very busy in work meant that I need to work on Sunday, possibly that's the reason that I couldn't sleep and decided to go into the office at 5:40am. got in a handy 4 hours, at the desk, with a McMuffin for brekie at 7:30...
Home and out running at just after 10am, for a (all things considered) surprising pacey 10.2 miles in 1:16 about 7:34avg.0 -
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28/03/2017 - Easy
Easy run from the house for 5.1 miles. Incorporated 4 *60m strides at the end. Thanks AMK
29/03/2017 - Winter Series 1 Mile.
Second last 1 miler, before the Raheny mile (one where the teams for the Road relays are picked). So a second opportunity to put in a solid 1 mile performance before the Raheny mile on April 19th.
Got in a easy 2 mile warmup, helped with the extra hour brightness, so we could actually see the road ahead. Lined up in the 3rd row, with expectation to try to better the 5:49 from 2 weeks ago. Privatey I was targeting to get ahead of my other running buddies in the M50 bracket.
Pushed hard for the first 600m, with the fast lads already 40-50m ahead !.
A short private battle with MK, ended with me putting a in a sustained second effort for the mid part of the race.
The last 400m really pushing, and trying to hold position. With 10m to go, the legs were filling with lactate, and I was beginning to slow, and the legs buckling. Thankfully got across the line before collapsing in a heap with a 5:46.
Finished ahead of most of the age category running mates, so happy with that.
Everything to pay for on April 19th so...0 -
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Battle of Clontarf - Leinster 10 miler.
Had a few sneaky glasses of wine with Easter Sunday dinner. That coupled with the ongoing Hamstring issue, and the lack of any paced longer run, meant that I was most lightly be the 4th placed runner on the Raheny M50 team.
Pretty much the perfect day for running with Temps around 10c and no wind. Around 400 down for the race which started at the bottom of the avenue. Exchanged a few words with both Sean and John before the off. Off with the group, and settled into a 6:50ish pace from the off.
As plenty of my running is done in St Annes I knew the route well, and knew that with 10miles to be run in a relatively small park there was lots of twist and turns.
Dropped my team mate Sean, after about a mile, and pushed on for the next few miles which were all around 7:00m/m. Reached half way in 35:17. Great support from the non club runners all the way around the route.
Pushed the pace for the second half of the race, and started to reel in slower runners every 2-3 minutes. Caught MW at mile 8, and offered a few words of encouragement as I moved past. Last 3 miles were 7:11, 6:53 and the final mile in 6:29, with a sprint to the finished line, ensuring that I dip under the 70mins.
Finished 1:09:49 for 99th position. Subsequently found that we got 2nd place for the M50 team, beaten by Tallaght. Delighted to get a team medal also happy with the sub 70min. Goo day all round. 0 -
Wednesday - Raheny Mile
The Raheny mile is the 12th and last event in the winter league series, that is also the decider for the National Road Relay teams. As expected there was a far larger contingent of runners down for the event, in near perfect conditions.
I was still mostly tired and sore from the Leinster10 mile on Monday. Secretly I knew I was in with a chance of the Winter League Division 2 title, but couldn't work out what I needed in terms of places / times, with all of the variables in play.
Lined up near the back of the 80 runner field, as most of the front line were well under 5min lads, and the second line not much slower. Started badly and was lagging the field after 3-4 seconds. Pushed on once the gaps appeared, and got into my running after 30 seconds. Moved past groups, initially and then individual runners as the race matured. Had a good battle with 2 of the M35 ladies, passing one and being piped to the line by the other. Finished the mile with a 5:42, and the fastest mile of the series and a new mile PB
Then back to the clubhouse for a results and the presentation of the Lenster10 mile medals for the M50 team. Also finished second in the winter league division 2, and only bettered by 1 point, (if I had only know...).
Lastly and unexpectedly got the nod from Dick Hooper for a place on the M50 road relays B team for Sunday. Running the anchor 1 mile leg. A great day all round.
I have wanted to run the road relays for many years since I first seen these them.
The Sunday nerves begin soon... The Mrs wanted me to put up the pic, not me I swear !
http://imgur.com/a/Oig9h0 -
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Bit of Catching up to do...
24/04/2017 - Easy run of 5.5 miles from the house to the park and around.
26/04/2017 - More easy running of 5 miles approx. 8m/m pace.
28/04/2017 - Still more easy running ...
29/04/2017 - 8*400
Had missed this now mostly standard session due to the Leinster 10mile champs and the National Road relays. So felt the need for speed again (if only).
2.8 mile warmup, to St Annes, followed by some dynamic stretches.
Reps were from the a first one around 95 seconds :mad: to the last one at 81 seconds
, all over the places really, still good to get them in.
Then 1.5 miles back to the house.
30/04/2017 - LSR
Signed up for the Strawberry Half down in Enniscorthy in May 28th so needed some longer miles in the legs , apart from the usual 8-9 over the last few Sundays.
Pretty horrific headwind from the north, for the first 2 miles, really slowed progress, but turned at Sutton Cross, and took in Burrow Road, and the lovely beach houses. From there on into Howth village, and up the summit, with 450 odd feet of climbing over a mile. Over the summit, and back down to Sutton cross and home, now wilt a tail wind.
11.2 miles in 1:28 for a 7:52 m/m
https://connect.garmin.com/modern/activity/17057391020 -
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Monday 01/05/2017 - Easy
Easy mile around Malahide park with the lads. Coffee and scones after, and a yap about the Nike 2 hour project.
Tuesday 02/05/2017 - Steady
Steady run from the house to Castle avenue, down to the sea front, and along the coast road. 6.8 miles in 50mins odd for 7:35avg.
Wednesday 03/05/2017 - Tempo
Down working in Kerry for a few days, and stayed in the fab Europe Hotel. Got in 2.4m @ 6:55 pace along the trail to Killarney, before a dip in the heated outside and a view of the "reeks" across Lake Leane.
Friday 05/05/2017 - Easy
Just 4.1 easy miles to St Annes park and back.
Saturday 06/05/2017 - 8*400
An easy 2.8 mile up to the park and down the Avenue, before the reps. All 400's were from 91 - 94 sec. Then another 1 @ easy pack back to the village.
Need to re-start the group session on Saturday mornings, as I have been holding back somewhat on these solo sets, due to the inherent weakness probably still in the Achilles. Up to this I have reconed that it is better to run the reps @ 80% and stay injury free, that push with the group and get knocked back again...
https://connect.garmin.com/modern/activity/1716975506
Sunday 07/05/2017 - LSR
Big group down on the Sunday for the long run. Started off talking to Will and Damo, but that group is not for me and I got dropped as they headed off at sub 6:45 pace. Opted for St Annes and bumped into Jim and Johnny F, and opted for a few easy mile on the grass in there. Before taking the causeway road and running down on to the beach, finished off with the run along the coast road with the shirt off, back to the house. A Scorcher of a Day
11.3 Miles in 1:28 for a 7:50 avg.
https://connect.garmin.com/modern/activity/17190876220 -
Monday 08/05/2017 - Easy
Just 3.7 easy miles from the house up to the park and back.
Tuesday 09/05/2017 - 2E, 4*1m @ 6:40 1E
Called out the need for a decent 4*1 to the club folks, but was met with shrugs and lots of looking at feet... Anyway PC joined in for the set. First 2 miles @ around 7:40ish, then the reps as follows :-
Mile 1 - 6:33
Mile 2 - 6:44
Mile 3 - 6:49
Mile 4 - 6:43
A strong headwind on the coast road robbed a few seconds per mile for 2,3,4. Still a useful session of 7.6 miles in 55 mind for 7:15avg.
https://connect.garmin.com/modern/activity/1724135674
Wednesday - 10/05/2017 - Easy
4.1 mile @ easy pace to the park and back.
Thursday - 11/05/2017 - Easy
Down in Kerry again and very limited running options in Killorglin. for Safety just kept to the paths in the town. 2.8 miles @ Easy pace.
Saturday - ParkRun St Annes
2.2 mile warmup , followed by the local park run. Jumped into the front row, and off with a few other Raheny runners (much faster Raheny runners). Gave it everything, and finished with a 20:12 for the 3.1 miles and 22nd place. Forgot the stupid barcode so didn't even get credit for it.
Kind of disappointed with that, but the lack of structure in the training of late is probably to blame, and the odd tipple if I'm honest
Sunday - LSR
Lovely day to run, and headed out with Ger, JF and Jen. We opted for the summit car park in Howth, so 500 odd feet of climbing, which is always nice. Stopped briefly at the summit stores for a drink, as the temps were climbing (as we were).
13.47 miles in 01:45 for a 7:50.
Looks slower that it felt, but Howth will do that to you...
https://connect.garmin.com/modern/activity/17322348650 -
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Monday 15/05/ Gym.
Just a bit gym work at lunch time, as it been neglected of late.
Tuesday 16/05/2017 - Easy.
The lads were doing a progression run at 6:30pm, but I was home and ready to run at 5:30 so opted for an easier run from the house, up to St Annes for 3/4 turn, then the coast road, Wooden Bridge, Dollymount, Causeway road and home. Fab weather, but to many flies in the park. also fab in the beach, and with cars banned, most of it was empty of people.
9.4 miles in 1:12 for a 7:42avg.
https://connect.garmin.com/modern/activity/1737192378
Wednesday 17/05/2017 - Session 4*600.
A bit sore after the longer beach run, so opted to just run 4 reps. 2.8 mile warmup, reps were
Rep1 - 2:13
Rep2 - 2:09
Rep3 - 2:05
Rep4 - 2:05 - 5:48pace.
Then an easy 2 miles back home.
Thursday 18/05/2017 - Runmute
Historically I've run in the PP at lunch time on Thursdays, which can be a bit of logistical nightmare, with slipping out of work, getting a taxi to the PP, getting in 6.5m and then that in reverse, with a shower in the gym thrown in. It can lead to a pretty long "lunch".
Anyway the Runmute offers an easier if smoggy'er option. 5.7 miles in 43 odd minutes and a relaxed day after.
20/05/2017 - Saturday - Easy.
Easy run with JF, I was supposed to be stuck on the sunday so opted for medium long run, on the Saturday instead of sessions.
9miles in 1:09
https://connect.garmin.com/modern/activity/1743465815
21/05/2017 - Sunday - Steady.
Left the house to late to catch the lads running from the clubhouse at 8:00am, and just caught sight of them about 600m ahead on the Howth road. Burst a gut (kind of) to catch them, and duly did at Fairview park. No conversation to be had, as I was bunched. Opted for the same route as yesterday, and around the coast road.
Dropped in a few faster miles at the end, and finished with 9.00miles in 1:07 for a 7:26avg.
https://connect.garmin.com/modern/activity/1745484762
39miles for the week over 5 days. Getting back there 0 -
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Tuesday - Beach Run.
Lovely and warm for a run, so opted for the beach run. The body was still tired from the 2* 9 miler at the weekend, so I intended to that this run handy. On entering the St-Annes I spotted The Claw just ahead on an easy run on the grass, so decided I catch him and talk about London the Olympics and running in general :cool:. I pushed on around the park to try to catch him, but was then passed by Kieran Kelly (club 800 record holder) :cool:, once the pair linked up ahead they dropped the hammer and duly disappeared
Lesson learned. Dave's Tempo Pace < Olympians very easy pace
I duly eased off and enjoyed the rest of the run, with the beach section particularly lovely.
9.4 miles in 1:11 for a 07:36
https://connect.garmin.com/modern/activity/1754478291
Wednesday - Easy
Just 4.6 easy miles from the house.
Thursday - RunMute
5.8 miles from the house into work, still some residual tiredness remaining from last week, as this run as more testing than is should have been.
https://connect.garmin.com/modern/activity/1757353873
Friday - Easy and Short
Just 2 miles from the house to the cast road and back. Just needed to get the legs moving as tomorrow (Saturday) was to be a rest day, before the half.0 -
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Strawberry Half Marathon - Enniscorthy
Not a big race, not an important race, rather just a good test of endurance on a hilly but beautiful part of the country.
Iv done this race for a few years now, and always enjoyed it. Its professionally run by Slaney Athletic club, with closed roads, plenty of marshals and lots of water stops around the (did I say beautiful course)... Drove down in the morning and got parking right beside the start line, on the banks of the Slaney. Number pickup was run efficiently, and had plenty of time for a stroll back around the starting area.
About 300 odd runners lined up at the start line, with everything from Elites, to good club runners, to funsters. The weather was mostly clear with temps around 18c. My plan was to take it easy until half way, then see what I had left and push on. The supporting training had been scant, with just a few 10+ runs and one over Howth with JF at 13.2m a few weeks ago.
Started off mid pack, and jogged for the first mile through the village with the masses. Even in the village there are a few testing hills, and a very steep descent to the roundabout. First mile 7:28.
Plenty of support along the roads close to the town, and the mostly closed roads made for safe progress. At mile 2 an older (bald) local runner, pushed past, and joined up with a "Girl in Pink", 30m ahead of me. Mile 2,3 (7:06, 7:17).
Plenty of country sounds and smells all around. For every hill there was in most cases a steep descent, where care had to be take to not over cook the descent and or trip on the sometime rutted roads. Mile 4,5,6, (7:02, 6:55, 7:27). By mile 3 nobody had passed so I was well into my "pace group".
I still had a view on "Mr Baldy" and the "Girl in pink", now split up, around 40 and 80 m ahead. I would gain on the Girl for every hill and then she would pass me on the descent. The toughest part of the course is around mile 6, with a sustained drag, turning into a hill, then drag again. Took on water around here, and pushed on again.
Around mile 8, another drag and I pushed on and over took the Girl in Pink, I said something stupid like "you need to practise the hills there", which was met with a annoyed stare. After that stupidity, I couldn't have her pass me again, so some added pressure, of my own doing...
Next I had sights on Mr Baldy (40m ahead) and I figured he was a similar vintage to me, then may be benefits to getting pass him, with age group honours at stake ? Caught him on the final serious drag, and was welcomed with a "Good Man" from him... Mile 7,8 (7:07, 7:08).
On the approach to the Slaney Crossing, there is a railway level crossing. Heading towards this I have visions of a train approaching and the barriers coming down, and all run progress being stopped, and more importantly runners behind catching me. I dropped the hammer here and got past 3 more lads, and the crossing. Mile 9 (6:39).
A last steep but short hill and left on to the N11, this part of the course is almost dead straight, and almost flat. With the result that you can see runners for the next mile or two ahead. Took on a last water and really pushed the pace, figuring that a few of the lads ahead were suffering far more that me. Mile 10,11,12 (7:11, 6:47, 6:53). Passed 3-4 lads in the long and hot section of the race.
Last mile and the announcers voice could be heard across the river, only one more runner ahead that I could get past, and he seemed to he having a shocker, swaying from side to side. Got past with 30m to go, with the final mile coming in at 6:37. Across the line in 1:32:57, for a 7:06 avg and 32nd on the day.
Really happy with the race, given it was more of a tempo effort, on a difficult course, with little endurance training before, bodes well for the rest of the year
https://connect.garmin.com/modern/activity/1763714393
Will definitely be back next year.0 -
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Monday 12/06/2017 - RunMute
Run home after work, Very tired after the recent slight increase in mileage. 6 miles @ easy pace.
https://connect.garmin.com/modern/activity/1793418895
Tuesday 13/06/2017 - Steady
Beach run with the lads, ran with Martin and John and will from the Clubhouse, to up Vernon Ave, Coast road , Wooden bridge, Beach, cause way road, and back. There is a handy Strava Segment on the cause way road, and I pushed the pace here to catch up to Martin.
8.3Miles in 1:02 for a 7:28avg.
https://connect.garmin.com/modern/activity/1795379304
Wednesday 14/06/2017 - Recovery
Short and very easy recovery run up Howth Road, and down watermill.
Thursday - 15/06/2017 - Steady with Hill
Nice challenging run from the house to Sutton Cross, up Carribrack Road, to Corkscrew hill , down then and around by Sutton dingy club again, and home on the coast road.
There is a hidden tap, half way down Corkscrew hill, overgrown and mostly rusted. I think its fresh water, but you can never tell
still needs must, and I took a few swigs, to keep me going.
Always a great view of Dublin bay, when rounding the right hand corner back on to Sutton Drive from Shielmartin.
8 miles in 59:27 for 7:26avg.
https://connect.garmin.com/modern/activity/1799291007
Friday - Taste of Dublin on a corporate gig, so no holds barred when it came to the beer :mad:
Saturday 17/06/2017 - Easy
Still Drunk run 3 mile around St Annes park. @ 9mm. Gym in the village after for my sins.
Sunday - 18/06/2017 - Easy
Still wreaked from the Friday night boozs session. Woke up late and missed the club run. instead ran easy on my own for 6 odd mile. Met up with some of the lady and ambled on home.
8.3 miles in 1:05 for a 07:56 avg.0 -
Bit of a while back but ... You got to log ...
19/06/2017 - Monday - RunMute - Home
Office to home along the coast road, with the bag on the back. Roasting hot temps @ around 25-26c. Wind in the face the whole way home made for slower progress.
6.2 miles in 48mins for 07:53 avg.
20/06/2017 - Tempo Tuesday
3.2 miles warmup before and after the Tempo.
Then 5 mile tempo on the old Raheny 5 race loop, Pushed as much as I was able for a tempo effort. Happy with 5 miles in 33:24 for a 6:40 avg.
https://connect.garmin.com/modern/activity/1808973030
21/06/2017 - Easy Wednesday
Very easy after the tempo the day before. just 4.2 easy miles up to the park and back, in 29c temps.
22/06/2017 - Thursday - steady
Steady effort from the house to the coast road, Sutton Cross, and up strand road, Shielmartin and then Corkscrew (at almost a walk), then a good paced run back down to Sutton cross.
8.1miles in 1hour for 07:26avg
https://connect.garmin.com/modern/activity/1812788098
24/06/2017 - Saturday - Parkrun
Easy warmup up to St Annes. A few of the gang were also running so joined in with them. E mentioned that she wanted to run sub 20 and was going to run with the pacer, decided that the sub 20 was on and ran with the small group. Pushed the pace down to 6:30ish for the first mile and was ahead of the group. Hard going. Going harder than is should be at this stage of the training year...
Last mile I was blowing hard, E and the pacer and Dave, moved past me with 400m to go. Nothing left to match them, but thankfully the sub 20 was in the bag, with a 19:48 and 6:28avg.
Very happy as one of this years goals was a sub 20 5K
https://connect.garmin.com/modern/activity/1815436054
25/06/2017 - Sunday - LSR.
Bad night of sleep and wake up at 3:59am. Tried to get back to sleep for and hour and a half, but to no avail. Got the gear on and started running at 5:39am. Lovely to run on completely empty roads, and mostly silent environment. Big loop including the beach (strange at 6:50am)... Bumped into E and friend at 7:30. Was met with strange glances when I said I had 12miles already done. A few conversational miles with them, before heading home. Wreaked all day.
14.5 miles in 01:56 for a 7:59 avg. Longest single run in 2 years.
https://connect.garmin.com/modern/activity/18171496860 -
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Almost Caught up...
01/07/2017 - Saturday - Parkrun 50
50th Park run, given that I did the very first Park run in Malahide back in 2012, and the subsequent 10 each week after, I'm surprised its taken me over 4 years to get to 50... Still with my injury history, its probably not that surprising.
Anyway jogged up to the Park, and got there just before the Race Directors speech. Decided to keep a low profile, and not mention the big 50. Stupidly I did quietly mention it to Johnny F, and he subsequently tells the world, to a round of applause.
Off to the start and, I get handed a big 50th Badge, by one of the stewards, that I have to carry (as its to heavy to pit to my vest). Got talking to Dave F, before the start and as a consequence, but bunched in the middle for the joggers. No aspirations for a fast time today, rather just reasonably hard and have fun (sometimes running is about fun
).
Pushed on and finished on and finished in around 20:40, with the first miler 7:15, so at least 2 hard miles... Mrs Made me pit it up !
[IMG][/img]
CoolDown
I knew that the Clontarf half was starting around 10am, and I tried to get a place this week, but it was full. The route was pretty close to the bottom of St Annes, so decided to jog down and have a look. Arrived just as the 1:50pacers and bus were crossing the wooden bridge. Opted to join in for a few miles @ easy pace with them, as running the beach on ones own can be a lonely experience at the best of times.
Got in 5.5 miles @ 7:40.
https://connect.garmin.com/modern/activity/1828556670
Sunday 02/07/2017 - LSR
Big gang down to the club for the early morning Sunday run. There was talk about the south side and at least 14 miles, from the group of 8.
Lovely run through town, Merrion Sq, (last 2 miles of the DCM, opposite direction), Ballsbridge, Merrion Gates, Sandymount, East link, Alfie Byrne Road, Clontarf Seafront, and home.
Pace was confirmable for most of the run, JF mentioned to drop the pace for the last few miles, so duly complied with a few 7:20ies. Shattered after, with the longest run in two years.
17.1 miles in total @ 7:43 pace.
https://connect.garmin.com/modern/activity/18303281470 -
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Holiday week
...with my lads so not much to report in the way of running. The Abu Dhabi mid day temps hovered around 45c, so running in that would re pretty F***ing stupid. Did get in 3 "stupid" runs of a whopping 2 miles each all around mid day !!!.
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I genuinely though I was in trouble after the last 2 miler run @ 12:30pm last Thursday, that was before soaking both the running cap and my T-shirt in the cooled pool before the run. Felt over heated after 7-8 minutes and ready to collapse after 15mins. Guess I'm never going to do the Marathon de Sables
[IMG][/img]
On the positive side I did get to read "Survival Of The Fittest: Understanding Health and Peak Physical Performance " by Mike Stroud, found it really excellent. Incidentally he did have a section (his Marathon De Sables) around what happens to leg muscles asked to operate in temps above the optimum temp of 38c. Highly recommended book....
Sunday 16/07 - LSR
LSR with the club, 6 lads and lassies in our Marathon group, but I opted to run a bit slower for the first 10 miles, mainly due to cracking my toe on the bed the night before.
Took it very easy into town, and over to Merrion Sq, upped the pace from Ballsbridge and reeled in the group at the end of Sandymount strand. Took it easy with them again for the next few miles, until Alfie Byrne road , where John F had some well needed bottles stored. Took a few second break to take on the water. John suggested to move up to Tempo pace for the last 3 miles home, so struck out with the others. Really pushed trying to keep up with Ger for the last bit.
https://connect.garmin.com/modern/activity/1857131540
Around 17.2 miles in 2:12 for 7:57avg.
Monday 17/07 - RunMute.
Easy day in work coupled with the sunny day I opted to split at 4:40. Walked through the city centre to avoid slamming into people. Started the watch around Ulster Bank and took it very handy from here to the Howth Road.
https://connect.garmin.com/modern/activity/1860094888
Lovely way to get home, and the Recover paced run done by 5:45pm. Healthy Dinner of Scrambled Eggs and Smoked Salmon, and finished off with Season 7 of GOT...0
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