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Festina lente
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Last week was the usual
run Monday lunchtime
run at lunch the other days, and also in or out of work
Wednesday lunch did a mini-session, 12 x 200, 200 jog recovery, approx 5k pace
Saturday paced Tymon, and met theboyblunder and jcsmum who'd run it at tempo pace, and we (and another clubmate) followed it with 10x400 at 5k pace. Better than my original plan of running the course again.
Sunday met up with a couple of clubmates to run up to the Blue Light, waving at a crazy cyclist on the way down...
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After the session in Tymon last week, theboyblunder pointed out that I wasn't lifting my feet. It's something I've always been prone to, and leads to feet landing in front of me, shorter strides, etc. So that's been a focus on all my runs since then, picking my feet up behind me - with the inevitable result that my calves feel battered
Monday - easy lunch run
Tuesday - Garmin strap was broken, so a stopwatch-only session - minute on, minute off, x16, along one side of the triangle in Irishtown park. Easy run home
Wednesday - easy run in, easy lunch run
Thursday - easy lunch run, easy run home + strides
Friday - OH away and half day, so just the easy run in
Saturday - about 10k easy, with some strides
Sunday - Tallaght 5k
First 5k since this race last year, so no idea what to expect - I remember last year easing off too much after the start, so only plan was to go harder. But then just before the start I spotted my brother in the row in front so decided to follow him as long as I could.
He took it out at a steady pace, letting people surge off from the start and working back to them after the first corner, 3:26 for the first k. On the main road and worked through the groups that were starting to form, and bridged a gap to another group about 10m ahead with Niall C in it, 3:27 for the second.
Next k is a long straight along the back of Tymon park and things are getting real. There's already been a couple of people dropping out to walk, we are no longer jogging along, but I'm still hanging on to the brother and Niall, 3:31.
4th k was the turn back on to the Greenhills road, the only climb in the course, and a surprising development - I'd been hanging on to my brother, trying to postpone the moment when I was dropped, expecting to be dragged to a decent time in the process. But then I passed him :eek: at about the end of the 4th k, 3:43, and Niall shortly after.
So the last k was full-on panic mode :pac: hearing the shouts for Sportsworld and Tallaght right behind me, expecting to have one of them tear past me at any moment, but somehow it never happened. 3:26 for the last km, and about 15 seconds for the final straight on the track.0 -
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Didn’t know you had a running bro, Ray, hope he’s younger. Well done, super time.
Yeah, five years younger, but has been running longer. We rarely end up in the same race, but that was a slow time for him. He's just been elected chair of his club, the responsibility must be weighing him down 0 -
Monday - two recovery jogs
Tuesday - no chance of running during work, so got out for an easy run in the morning, then ran home
Wednesday - just the run into work, so took the longer route along the Dodder
Thursday - day off, spoiled by a 6 x 800 session in the morning aim was 3:30s, but struggled on the last two
short recovery jog in the afternoon
Friday - another day off, bit of a longer run in the morning, 15k
Saturday - easy run, with strides
bit sore this week, calf, ankles... and the bit that connects them :eek: Not bad, but it's an area that hasn't given me trouble in a while
Sunday - Terenure 5 mile
I was looking for a PB. Tallaght was a decent run last week, Raheny wasn't far off the PB, so I expected to be faster here. It's not a route I run often, but I know the roads well, and it's all fairly flat with only one tight bend (that we run twice)
A bit niggly during the warm-up, but no more than usual, and warm, but not as warm as last week.
Usual fast start, with the crowd sorting itself out on the straight to Terenure. I ended up with a clubmate beside me, we'd finished beside each other last week, and both of us tracking Catherina McKiernan just in front. (And Feidhlim Kelly in front of her - he seemed to be disorientated by the lack of lanes because he was all over the road :pac:) 3:25 for the first k, about right
Second k, around that sharp bend in Terenure village, and still tracking CMK as she moved through the field. I wasn't quite closing the gap on her though... Didn't see it at the time, but 3:35 for second k, not great
Third k and my clubmate moves in front, and both he and CMK open a bit of a gap, 3:37
Fourth k is a bit of a drag, and the gap ahead is slowly widening. Even with the drag, pace is clearly not what it should be. Already I've realized/decided that I won't be getting a PB today and started wondering why - the race last week? 3:49 for this k
Fifth k includes the turn at Templeogue, back onto the straight past the start line and to Terenure village. The straight is a long, very gentle downhill, and I always pick it up here, but this time, not very much. A guy from Clonliffe passed me at the start of the k and I held on to him here, but not for much longer. 3:39
Sixth is still on the straight, all downhill, but no faster, 3:39 again
Seven and I just want it over. OH and daughter are at the petrol station at the end of this k, and she gives out to me later - "You always tell me to use my arms when I'm running, but you weren't moving your arms at all!" 3:47
Last k, the long drag to the finish line. I do manage to pick it up for the last 400, and the last 100, but from a very low base
, 3:44 to close
29:30 overall, a few seconds slower than last year, more than 30 seconds slower than Raheny, third M45 again (only prizes for top two). The only consolation is that a lot of people seemed to be off their expected times, but not a good day.0 -
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