Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
Its all about Time...
Comments
-
-
Tuesday 16/04 - Club Sessions
An easy 1.5m jog up to St Anne's and met up the the group. A few hello's followed by another 1m easy and a dynamic warm-up. Mick had the following session set for the evening. 2 * (3*300, 2*400, 1*800), with 70 second recovery, for the reps and 4 minutes between the sets.
I fell into the back of the faster group, with 6-7 other faster lads. The 300m, were handy enough (about 60 seconds), the 400 harder, and I was blowing after 300m. The 800m, slightly slower pace offered little respite.
Unfortunately the runners I selected were the new Nike ???, and were lifting the right big toe nail off with the harder running, with each stride. By the time sessions were finished I was limping badly as a result. Not a pretty sight when I took the runners when i got home.
Hopefully wont impair running for the next few days.0 -
18/04/2019 - Thursday - RunMute
Took a rest day on the Wednesday to avoid any more damage to the toe nail. Fel all the worse for it.
Thursday - RunMute into work and an at easy pace, just 5.55 miles in 44 mins for 7:59avg. Grand and nice and relaxed all day at the desk.
19/04/2019 - Friday - Race
Signed up for the "Good Run" charity race in aid of Motor Neuron research in st Annes, as this horrible disease had effected us many years ago, and decided to do a small part to help.
Two races on the day a 2.5k off at 10:30am and a 5K off at 11am. Privately thought about running the 2.5 as there didn't seem to be much in the way of serious runners doing the shorter event, and I harbored thoughts of an easy win. Suggested to myself that the same might be true for the 5K. Lined up on the front row, right beside an ex Olympian and her husband. So much for an easy win
Ran the race as a tempo effort and finished in 20:40ish. Lovely to run in a warm weather and do your bit...
20/04/2019 - Saturday ( Run - Gym - Run)
Easy from the house to the Gym in the village, short light workout, then on home via St Annes, and the sea front. Finished with 3.7 miles as easy pace, at 8:10 avg.
22/04/2019 - Monday - Leinster 10 Road Champs.
One of my favorite races of the year, given that it is both local and 10 miles which is possibly my best distance. Short and easy warmup, with a few of the lads, and lined up 2 rows from the front. Temperatures were hovering around 15c with clear blue skies.
Off at the gun at 10am, and settled into a steady 6:45 up the avenue. A short section of the course is "out and back", so afforded to opportunity to see runners ahead and also behind. Turned at the top of the avenue, and back down. By way of race strategy I had decided to hold on to 7:00 pace until i could push on for the last 2 miles.
Loads of support on the course, with the race pace settling in nicely. Miles 1,2,3 (6:45, 6:59, 7:10). Reeled in a few of my club mates, over the next few miles. Constant support from a few of the coaches also. Miles 4,5,6,7 (6:59, 6:47, 7:09, 7:01). Beginning to fatigue from mile 7 on, but was given a small boost passing both MK and DG. Miles 8,9.10 (7:01, 6:50, 6:38).
Over the line in 1:08:40 for 87 place, and 3 in the Team M50 with Paul and Philip. Nice to get a team bronze for a hard but rewarding race. Also nice to get under the 70min again, which is getting harder and harder each year
0 -
-
Tuesday 23/04 - Very Recovery run
Very much a recovery run, after the 10 miler on the Monday. Just easy miles from the house to St Annes park and around via the Coast road. Even had to stop in the park to catch my breath. :eek:
3 miles in 25 minutes for 8:15avg.
Wednesday 24/04 - Raheny open mile.
The open mile is the selection race for the National Road relays, and as such invited down the fast lads or all ages for a "sprint" around the wade avenue loop. Given that i was in action in the Leinster 10 mile, on the Monday, i was never treating this race as a real chance of getting a team place. Still must try.
An easy 2.8 mile warmup, on the loop with plenty of others. A big crowd down for the race. Lined up on the 3rd row, and off at 8:05pm. Running at this pace where the field is still moving away from you at pace, is somewhat disconcerting. Still i tried to hold position, but after 30seconds I was blowing hard and loosing places. The fatigue from Monday was making itself known.
I good battle with the Adrienne, for the second half, but ultimately the fatigue had the last say in the performance and I had to settle for a 5:53 and 45th place on the day. I ran 5 seconds faster last year, with the 10 miler just as "fresh" (stale) in the legs. Must be getting older
Back to the clubhouse for a coffee and buns and bickies and... Stayed around for the presentation of the winter league titles. Also got the promised bronze for the Team M50 from the Leinster 10 miler.
After (12:01am), went to see Avengers Endgame with my boys, big dumb (marathon length) fun... Bed at 4am :eek:0 -
-
-
-
-
-
Advertisement
-
-
-
Highlights - and a catch-up
May 25 - Parkrun St Annes,
Chat with the lads and a good hard run. finished in 20:27 and 6:42 avg.
May 26 - LSR
Sunday LSR with a few of the lads, Temps were heavy at 19c (not of late though), 8.61miles in 7:46 avg. Clubhouse to Fairview and coast road.
May 28 - BHAA Dunboyne
Out early, but slightly dissipointed to see that the track was closed for repairs, so not nice finish to look forward to. Easy job to the start line, with Dave and Jim, and off after 5 minutes. Pushed from the off with first mile in 6:26 (bit to hot for me) second in 6:28. Just tried to hold form and pace from there on.
The new finish was up a steep but short incline and 1 lap around a "rutted Field ". Still pushed on as much as i dared, and delighted to finish in 32:41, for 6:35 avg.
Sambos, Cakes and bickies to finish
June 1 - Malahide Parkrun
St Anens closed due to the concerts, so opted for Malahide instead. Big crowd down. Run as well as could be expected and finished in 20:36, and 33rd place.0 -
02/06/2019 - Sunday - LSR
Not many turned up to the club for the Sunday run, so opted for a trip to Howth Hill. Joined up with Eoin (a younger, faster lad), for a good run and a chat out to Burrow road, Offington, Sutton, sea front and back home.
12 miles in 1:32 for 7:42 avg.
03/06/2019 - Monday (Bank Holiday) - Steady.
Out to Malahide for the now standard holiday Monday park plod. About 20 odd out for the trot, with Dave G pushing the pace for the first 2 miles. Some residual fatigue from the 12m the day before, had me wheesing to stay with the pace. Getting more fatigued from mile 5 on, I called a stop and left the others to finish with 6 miles, me just 5.6, in 42 minutes for 7:33 avg.
04/06/2019 - Tuesday Easy.
Normally Micks session, but due to the downpour I opted to go easy and short. Easy up to St Annes, around and home via the sea front. Pretty tired and sore after the few days relatively hard running.
3.8 miles in 30minutes for 8:05 avg.
05/06/2019 - Club Sessions - Santry Track
Possibly 4 years since I did track sessions last, so I had forgotten :-
1. How hard they are
2. What a buzz you get from running fast (that's a relative term now)
A short 1.75 mile warmup around Santry demise, before dynamic warmup from Coach.
Around 20 in our "Slow Group", and were were allocated 12*300m with 65 sec off. While Mick sessions tend to be a more "friendly affair", partly down to Mick being a cool guy, and partly being run on grass, track session are far more serious. Added to the fact that the "fast" groups were hammering out 16 * 400 at crazy paces.
Decided to stay at the rear for each set and work through the group each rep, using the bends to pump the arms and generate some extra pace. Usually finishing each 300 in 60-62 seconds. Had a "Dave lead out" around the 6-7th rep, and duly dispatched that 300m in 54. Empty for the next rep.
While it is great to run track again, the pain in the achillies the next days has warned me to take these session sparingly for the next few months. "What the track giveth, the Achilles taketh away"...
Cumulative 2.6 miles in 12:10 for 5:23 avg.
06/06 - Thursday - Gym.
Work very busy also tired and sore, so opted for easy Gym, and stretching instead of run.
08/06/2019 - Saturday - Parkrun St Annes.
Friday, big system going live, so down in Kerry to overview the launch, so no running, just a several red wines on the return train trip.
Saturday - Easy from the house up to St Annes, I usually drive up to PR, but decided on an Easy jog instead. Quick chat with Dave F before the off, meant that I was lined up at the front for a change. Off and settled into a 6:40ish pace with 30-40 runners passing me easily in the first 100-200m. First Mile in 6:43, some of the runners were coming back to me from this point on. Upped the effore slightly from second mile (6:41), and now tracking Dave F. Opened the taps for last mile, down the avenue, and caught Dave, PL, and closing on DG.
Finished in 20:14 for 6:35 avg, and 27th place. Definitively on for a sub 20 in the next few weeks, if i get the head right and conditions play ball 0 -
-
-
-
MisterDrak wrote: »By the last lap, i was ready to collapse, let alone trip you up
Seemed like you had a bit in reserve. Nice going.0 -
-
Advertisement
-
-
Saturday 22/06/2019 - Easy
Just easy miles from the house to park and around via the coast road. Basically the go to short easy loop. Make sure it was short in prep for the race tomorrow.
Sunday 23/06/2019 - Strawberry 10 Mile
I run most of these races in years gone past when it was a Half Marathon race as opposed to the 10 miler now. But given the training has been going relatively well, i fancied a pop at this new distance for a change.
Lovely drive down to Enniscorthy leaving the house in plenty of time at 7:30 am. Parking and number pick up run both efficiently run. Got in a short but steady enough mile by way of warm-up at 9:45.
About 250 down for the race, with everyone milling around up to a few minuted before the off. The starter calls for 1 minute to go and strangely nobody is toeing the line. Decided what the hell so lined up right on the line.
Gun goes off and away, a runner to my left moves off at a very fast pace, I push on at a good tempo, passing the gantry then the finished line (about 300m in) . A minute more and left on to the town streets, and an immediate hill. I look around and Im in Second place (WTF) Second :eek:. Glance at the watch and 5:45 pace, Jesus... I really got to cool the pace here, this is my mile pace not 10 mile...
Another minute a a bunch of 4-5 runners move past, I slow slightly again and and 3-4 more pass, then feel the 65 pacers and the small bus on my shoulder. Again I ease the pace and let them go. First mile in 6:38.
Out into the country side and the "mostly closed roads". The weather is overcast and temps around 15c so no problem there. Unfortunately the land around here is far from flat, and miler 2,3 are both significant drags, (7:12, 6:56). A short left and I begin to catch the two runners, that probably fell of the 65 min bus. A lad in blue and 2nd placed girl. By mile 4 we are running as a group for a bit, mile 4 (6:49).
A sharp right turn and a spray can note on the road reads "Here is THE Hill".
Now the drags up to this point have been relatively significant, but we got over them. Also i run Howth hill on a semi regular basis and don't find hills to bad. However this was a monster hill, 300m and must have been 9% gradient. Both the guy in blue and the girl tucked in behind me, i pushed as hard as i could, trying not to stop totally. The steps behind me getting quieter as they fell behind. Glanced at the watch and 9:30 pace showed just before the top. Eventually it was behind, with some level gradient for 400 m then a steep descent. Took on some water here, mumbled something about Wexford hills to the lads manning the water station. Mile 5 in 7:17 (not as bad as i had expected).
Mostly running on my own at this stage with nobody visable for 200/300 m ahead or behind. Mile 6, 7 (6:43 7:00) Over the Slaney river and started to reel in another local club runner. On his shoulder on the drag up to the N11, and the sharp left turn.
I do enjoy this part of the race as its now a a straight and almost flat run for home along the busy road (traffic cones every 10m). The local lad comes back at me along this section and I respond by upping the tempo.
I do an "internal mental check" and everything seems OK, form, tempo, effort levels etc. I push a bit more. Mile 8,9 (6:46, 6:55). Some cars are beeping at ever runner, and i listen out for the duration between my beep and the lad behind. By mile 9 the duration is significant enough to know that he has settled for the place behind me. Last mile and the left, left again over the town bridge and approach the finish line. Sprinting at this stage, holding good form, but still feeling good (6:11)
Over the line in 68:30 for 16th place overall and 3rd M-50 (:(), and 6:53 avg for the race. Absolutely delighted with the performance. A half punnet of strawberries and a dip in the river after made for a great experience and will definitively run this again next year.
Found out that the runner in 1st at the start (and obvious winner) was Sean Heir. So all i can say next year is "Watch out Sean"
https://connect.garmin.com/modern/activity/37755428590 -
-
-
Bit of a gap :eek:
29/06/2019 - Jump 5K (supposed to be 10K)
I only did this races as it was in StAnnes and being on, on a Saturday evening it offered something different. It was also a "fun run" so not that serious. I initially opted to run the 10K, but as the course was a 2 lap affair, it was possible to jump out on the first lap to get a 5K. The race prep was far from perfect, as i was dow in Mondello with the older son driving fast cars, with a spot of late lunch after.
Lined up on the front row with Zoe and and few other Raheny colleagues, and off at a good tempo for the first mile down the avenue (6:23), in About 10 place. Another 100m and i got a savage stitch in the right side, to a point where i had to stop and stretch out for 20 seconds. Started again and another 20 seconds the same. This repeated 5 times. At this stage i was close to the end of the first loop so just decided to finish on the shorter 5K.
30/06/2019 - Sunday LSR.
Very difficult to get to sleep on the Sat / Sun, and awake from sunrise (4:30am ish). Finally decided to run at 5:50am. Lovely quiet and sunny run for 7.4 miles in 57 minutes for 7:46 avg.
Lovely sleep after the run for 2 hours, and still got up at 9:30am...
Headed out to Potager Skerries for a lovely Sunday lunch (10/10) with the Mrs !0 -
-
Advertisement
-
-
Been a while... :eek:
13/07/2019 - Saturday - LSR
Was heading off on holidays on the Saturday evening and Im a poor flyer, more out the the boredom that anything else. Opted for a longish run early on Saturday morning to hopefully get tired enough so i could sleep on the evening flight. Fitted in a few mile with Will, talking about climate change and beer. Finished with 12 miles odd in 7:45 avg.
Thankfully the run did the trick, and got a decent 3 hours on the flight to Abu Dhabi.
14/07/2019 - 21/07/2019 Running in the sun - Abu Dhabi
Two different hotels for the week, usually headed out at 12.pm (what not to do) , for around 2 miles each day. Thankfully the temps were a bit lower this time than in years past, with temps around 38-40 (rather that mid 40's).
I did find in impossible to do any more that this distance even with 8:30 pace, as the effort levels are like a 3K effort...
Mixed the running with a gym session each day in the hotel Gym.
22/07/2019 - Runmute.
Just easy miles from Clontarf Dart station to the house. 4 miles in 29 mins for 7:26 avg. I Find this a nice run as i can avoid the IFSC and five lamps from the office.
23/07/2019 - Tempo Tuesday
One of my go-to sessions 2 mile WU, 90sec static recovery. 5 mile Tempo on the old Raheny 5 course. Then 1.2 mile easy back to the house.
Happy to get the 5 mile done in 34:10ish, and average for the whole 8.2 mile 7:13avg.
24/07/2019 - Run Mute - See above.
25/07/2019 - Thursday - Steady.
Not feeling great for this run, and was planning a Howth 10mile, managed 8 mile with only a short part of Howth for company. I think was the combination of the heath and the holidays food and drink that took hold...
8 miles in 1:01 for 7:43 avg.0 -
-
More highlights !
August summary sessions:-
01/08/2019 - Thursday MLR
This session worked pretty well back in 2013, a reasonably hard effort from the house to Howth Summit and back. A total of 11.5 miles and 450 feet of ascending and descending. Going to try to do this most Thursday from now until DCM. 11.53 in 1:25 for 7:27 avg pace.
03/08/2019 - Saturday LSR
Another holiday , and given that I hate flying I opted to tire myself out with a LSR. House to town, Ballsbridge, Merrion Gates, Sandymount, East link, 3 Areana, and Clontarf coast. 16.5 miles in 2:09 for 7:50 pace. Pretty tired for the last 4 miles.
Holiday running
Just 18 miles over the week in Portugal. All at easy pace. To warm and hungover to run long
11/08/2019 - LSR
Back on the Saturday night, so the usual Sunday LSR was available. Tried a different route including Griffith avenue and then the Canal and under Croke park. Finished with 15miles in 1:55 for 7:40 avg.
13/08/2019 - Tuesday - Micks Session
1*1000, 2*800, 4*600 with 90s static recovery. Usually at the back of these reps now, a good group of faster younger lads have joined, so last places is to be expected.
15/08/2019 - Thursday MLR - Howth Hills effort. 7:22 avg pace
18/09/2019 - Sunday LSR
14 in 1:51 for 7:56 avg miles with Martin and Greg. Absolutely wreaked after this run.
20/08/2019 - Tempo Tuesday.
Decided to skip micks session, and do a longer Tempo effort instead. 5 Miles on the old Raheny 5 route, with 2 WU and 1 CD. Tempo average was around 7:10 avg pace for the 5m.
Other days not listed above are all easy 4-5 miles usually on grass. usually running 6 days per week.
Fatigue and tiredness is pretty much constant as this is my first proper marathon training month. Thank god this is my last Marathon.0 -
-
Advertisement
-
-
-
-
MisterDrak wrote: »Cheers D, no idea about that medals?
I think the Frank Duffy is just a 1,2,3, and not a team event. One for Pat Hooper I think
Results are up. Congrats!
https://www.dublinathletics.com/attachments/article/547/Dublin%2010%20Mile%20Championship%202019.pdf0 -
Results are up. Congrats!
https://www.dublinathletics.com/attachments/article/547/Dublin%2010%20Mile%20Championship%202019.pdf
Excellent, Old Lads Team Gold
Thanks D !0 -
-
-
-
-
Not enough recovery? Is 8:19 really 'very easy' as you say? Any idea of your HR on these runs?
Possibly, Its a historical thing running with Raheny that all runs are at a steady pace. Think I'm done with that at this stage. Ill check the HR next easy run and report back.
Possibly the almost complete lack of phsyio is also in part to blame?
More lithely, I'm just getting old 0 -
Advertisement
-
MisterDrak wrote: »Possibly, Its a historical thing running with Raheny that all runs are at a steady pace. Think I'm done with that at this stage. Ill check the HR next easy run and report back.
Possibly the almost complete lack of phsyio is also in part to blame?
More lithely, I'm just getting old
Well we’re all getting old but that’s not it. You did an ‘easy’ runs at 7:46 the other day, which can’t be far off your marathon pace. Steady is not easy. You ran an outstanding 10 mile race a few weeks ago and hardly took any recovery. It has to catch up eventually.0 -
-
I did manage to address the lack of physio at lunch with a good rub from Leo (the Physio, not the Taoiseach)
Ill run steady tonight, as that what i always do on Tuesday, but really pair it back on Wednesday or rest completely for a change.0 -
-
AuldManKing wrote: »Jaysus Murph - you're hanging around with FBOT too much.............
It’s an approach that doesn’t seem to do him any harm.
Anyway D seemed to be looking for some ideas, I’m just saying what jumps out at me. Running with clubmates is great, as long as they’re the right ones.0 -
-
-
I'd have to agree with D. I joined the club this year and saw you and a few others in the same age category as myself doing similar enough race times. I was really looking forward to training runs etc until I saw the paces being run. There are no runs being done at what I would consider easy or recovery pace. Too rich for me haha
The default runner profile is running too fast most of the time, not doing enough milage and running underwhelming races, especially at longer distances such as the marathon. It doesn't seem to matter if somebody is in a club or not. That said, it's just a fun hobby with loads of other benefits that some of us probably take a little too seriously at times 0 -
-
Advertisement
-
Advertisement