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
Its all about Time...
Comments
-
-
-
-
Monday 13th : Gym in the morning, core and upper body.
Also 4.6 recovery miles around Malahide park in 36 mins.
Tuesday 14th : Tempo session (as normal). Decided to give this the beans all the way around and see what time i ended up with for the loop, (loop being Raheny, Howth Rd, Sea front, Back to Howth Rd, and Wade Ave.)
Is it possible for the wind to be in your face for the whole way around a loop course? Well it is!!!. Anyway 8.4 miles in 58:24 and fastest ever time on that loop. Only 2 miles above 7:00 (first miles and 4th). Happy with effort levels, and really pushed it on the latter half, sea front and up Howth Rd...
6:57 avg pace
http://connect.garmin.com/activity/313829145
Wednesday 15th. Rest - Took a day of rest, and knees a bit sore after yesterday effort.
Thursday 16th : Gym for easy workout, core and upper body. Also 4.1 miles in 30 mins.0 -
Friday 17th May : Easy : Phoenix park for a easy 6.5 mile in 50 minutes for 7:37 avg pace.
Saturday 18th : Club sessions. Big crew down this morning, with 4 separate groups running the loop. Our group was scheduled to do 10*400 off 80sec, as opposed to the 8*500 of the last 8 weeks. Found the faster 400s, easier that the 500's.
2 miles warm-up followed by dynamics. Splits as follows :-
Rep1 - 82sec
Rep2 - 81
Rep3 - 79
Rep4 - 76
Rep5 - 80
Rep6 - 78
Rep7 - 79
Rep8 - 80
Rep9 - 80
Rep10 - 74 (last rep, and wanted to put manners on the young lad that was "winning" all the reps, which i did)
Sunday 19th LSR : I might drop the S (Slow) from this morning session, as its never slow. Met up at the club house with 9 other lads of similar ability. Decided on a slightly different route, from usual, out to Howth, including Corkscrew hill, and back. First mile handy at 7:31, then down to business. Lead the group for first 5 miles (all around 7:10ish). 3 Guys broke off up watermill, another up Howth Rd, leaving 5 of us.
Pace still around 7:15. By 9th mile, was beginning to feel the sessions in the legs. That coupled with the prospect of the Half Marathon next Sunday , I decided to leave out Corkscrew hill and 14.5 miles.
Did the shorter, flatter loop around Sutton and back to the club house for 12.4 miles in 1:29 for 7:16avg pace.
http://connect.garmin.com/activity/315401702
Have been thinking about the strategy and pace for the Strawberry half, with the hilly course, I dont think there is a PB on offer, however a sub 1:31 could be on the cards with a bit of effort.
Going to go out easy for 1st mile, then wind up to sub7 min miles for 10m, then give it everything for the last 3 miles along the N11.0 -
Advertisement
-
Monday 20th : Pay Day, and a medium core workout in the gym. Took a rest day from running, knees bit sore from LSR and Session on previous days.
Tuesday 21th : Tempo Tuesday, still some slight discomfort in the knees so decided to run the grass rather that the roads. Had previously run a nice loop on the inside of St Annes, so decided on that on again. The loop is just over 4 miles (4.05).
First loop in 30:05, including a 7:40 first mile warm-up. Second in 28:58. for a 7:18 avg pace.
http://connect.garmin.com/activity/316415467
Then 1.2 miles warmdown: Total 9.3 miles.
Wednesday 22nd : Just 2.7 easy miles around the park, as dinner was cooking. Then decided to go down to Santry to have a look at the Wednesday session. Had no intention of running them with the Half on Sunday, but just wanted to have a look for next week. Definitely way better attended that the Saturday sessions, with probably about 6-7 different groups doing combination of 300-400s. A few sprinters in the outside lane also.. Those guys really move !
http://connect.garmin.com/activity/316833478
Thursday 23rd : Gym for core and light upper body workout.0 -
MisterDrak wrote: »Took a rest day from running, knees bit sore from LSR and Session on previous days.
Some people on here remind me of my 'advancing years' every now & then
Do you take any supplements (Glucosamine (sp?) / Chondriton etc??)
I take both the above - & at times Fish Oils.
Used to get some pains in my knees when I 1st started running but not so much now.0 -
You calling me old ???
Im not taking anything as yet, as i think the pain (it is very slight) is more down to tirdness and stress, and any muscle / joint issue.
I was getting pain more often in 2010, in the build up to the Marathon that year, i think that in turn was down to constant road running, and no core / gym work.0 -
-
-
Advertisement
-
-
-
-
RunningKing wrote: »Well done, again!
I like how you call the Phoenix park a 'flat' course -
Are you doing Clontarf? I was going to but having 2nd thoughts after the 10k experience.
I note there was no mention in the report of the toplessness
Thanks,
Phoenix park is like a pancake compared to the strawberry course.
Going to run the clontarf (home race and all that), even with the few bad experences over the last few years (the slight breeze last month, and the registration issue in 2011). With no wind and propper training there is a 1:26 there..
Think I need to bulk up get a tan, and some hair !
0 -
-
BHAA 5 Mile Dunboyne (Tuesday 28th)
Was still tired from the half in Enniscorthy on Sunday, so have privately decided that this was to be a tempo run instead of a race. The last thing i wanted was to be out with an injury being carless and running to hard. Anyway we left it a bit late to get to the race registration with bad traffic going into Dunboyne village. Eventually got in and registered, with the race marshals shouting for runners to go to the start immediately. So no time for a warm-up, no real harm as i was running an easy/medium tempo.
Go to the start and probably 300-400 there. Met a few of the club mates at the start, mostly the same level as me, I wished them the best and mentioned that i was heading down the back of the pack and taking it easy for this one.
Off we went and with the narrow roads bunching was inevitable, however after 2-3 mins gaps appeared. Used what ever spaces I could and was moving easily through the groups of runners. Checked the watch after first mile and was surprised with a 6:29mile. Nice closed roads, good weather and no wind, a few cows mooing, lovely stuff. What else would you do doing on a tuesday night?
Kept moving smoothly and controlled, and was reeling in groups of runners every few minutes. Mile 2,3 6:31, 6:32. Was expecting fatigue to strike at any moment and needing to back off the pace, but it never happened. Just kept on trucking. Mile 4 in 6:27. Caught sight of one of the club mates that had set off at the front of the pack, about 100m ahead. Decided to catch him. Gave it everything for last mile, passing loads on the way back to clubhouse. On to the track and up to the toes and really sprinting now, passed 5-6 guys and only only 3m behind Johnny. Unfortunitly the finish came to soon and he stayed ahead.
Checked the finish time and delighted with 31:57 for a new 5 mile PB, and second PB in two days.:D:D
http://connect.garmin.com/activity/3197168190 -
-
-
-
Saturday 1st JuneParkrun Malahide. Way to many negative thoughts before this run to get an decent result. So rocked up and did 3 miles and dynamic warmup before the off, instead of usual 1 mile and nada...Off and first mile in 5:55m/m, with a few of the young lads ripping past me. After first mile in about 20th place?? Kept pace controlled, and backed off a bit, as I was already feeling the 2 hard races in the legs from last Sunday and Tuesday. Second mile 6:24. Third mile, and caught up with a Balbriggan Runner and held in behind him, for a minute before moving past. Mile 3 6:02, and holding in about 20th place. One of the younger lads was now suffering with the fast pace, and slowing on the last hill. Got past him and sprinted the last 1. mile with the watch showing a 5:05m/m average.Finished in 18:41 for 19th place (6:06 avg) and 3rd PB of the week !!!! (old PB 18:55 from Paddy Day)... "Bestest" week of running eves... Love it 0
-
Advertisement
-
-
-
-
-
Tuesday 04/06/2013
Double Day - Well Gym in the morning and running in the evening. 4.2 easy miles (7:40avg ) around Malahide park, in the sun and swarms of flies. Most of the fatigue from last weeks races seems to have dissipated.
Wednesday 05/06/13
Club interval session in Santry - First session on the Santry track with the club. About 60 lads and ladies there, across 3 groups, with me being in the slowest group:(.
Coach gave me 8*400 off 80 recovery. Had to run in Lane 4-5, as the fast lads (Group 1) were hogging the inside 1,2,3 lanes. About 14 in our group. Coach said that running in lane 4 was worth 2 seconds per 400, so Iv subtracted this for logging purposes.
2 miles warm-up before the off, with no dynamics...
Split as follows :-
Rep1 76 sec
Rep2 81
Rep3 78
Rep4 81
Rep5 80
Rep6 82
Rep7 80
Rep8 75 - Group 1 lads passing us so really dug in...
Was finishing in position 2-3 out of 14 for the efforts, however the splits were too uneven. If i was to estimate I was probably giving this 90% effort level.
Great track running surface, and fantastic weather for it...
Loving the running at the moment:D:D 0 -
-
Lord Mayors - Summer League - Round 1
Club series of races each Tuesday evening opened with this 2 miler. Am only going to do 2-3 of these as they do interfere with the usual "Tempo Tuesday" longer distances that are the norm.
Headed down and completed an easy 4.9 miles (around 8 min/mil pace), before getting the race number, and heading up to start. Did another medium-slow mile by way of extending the warm-up, then a few fast stride-outs. Opted for the Puma Fass 300 for the race. As the are light but with a slightly higher heel that the Asics Hyperspeeds.
Off we go and settled into about 10th (out of 40 odd runners). Running strong but not that controlled, felt the legs were all over the place. First mile in 5:45 (fastest mile split in a race). Overtook a few lads on the second lap. Really blowing hard now, and not closing on Guy on front. Finished in 7th place in 11:37 for a 5:49 avg pace, and a new PB by 41 seconds from 2010.:D:D
4th PB in a month...
Wednesday 12 June.
Gym for medium workout, including core and also some legs (presses and squats). Also lots of crunches and stretches.
Looking forward to the Michael Manning 10K in Dunsaughlin for hopefully a sub 40 10K next Sat Week...0 -
-
As long as the warm-up is slow and controlled its fine, remember it was only a 2 mile, so fatigue should not really come into it.
Pity your not around for the 10K, was looking forward to a repeat of the Bay 10K:D:D.
Would you not give Singapore a miss for sunny and exotic Dunsaughlin ???0 -
Advertisement
-
Advertisement