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Its all about Time...
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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 -
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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 -
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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 -
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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 -
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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 -
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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 -
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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 -
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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 -
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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 -
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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 -
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