Festina lente

Mr Slow

Are you running Clontarf?

RayCun

No, the race series

RayCun

8.46 km in 58.05 (6.52 average)

Since I'm officially marathon training now, I decided I needed to increase my weekly distance, which has only been 30-40 kilometres these last few weeks. So I'm back on the easy runs into work.
Did I say easy? This was hard. My legs were stiff as boards, so it wasn't so much a recovery run as a rehabilitation shuffle. I was barely above walking speed, sweating buckets, and I'm just glad I don't wear a HRM because the readings would have been crazy. Same again on Friday...

kmtd: 96.39

claralara

Well done on Saturday Ray and cheers again for the lift - mucho appreciated. Always grateful for a facilitated power nap!

Mr Slow

RayCun wrote: »

8.46 km in 58.05 (6.52 average)

Since I'm officially marathon training now, I decided I needed to increase my weekly distance, which has only been 30-40 kilometres these last few weeks. So I'm back on the easy runs into work.
Did I say easy? This was hard. My legs were stiff as boards, so it wasn't so much a recovery run as a rehabilitation shuffle. I was barely above walking speed, sweating buckets, and I'm just glad I don't wear a HRM because the readings would have been crazy. Same again on Friday...

kmtd: 96.39

You need to start taking things easy at your age Ray

RayCun

Mr Slow wrote: »

You need to start taking things easy at your age Ray

Yeah, I'm looking forward to competing with the M40s next year :pac:

Mr Slow

RayCun wrote: »

Yeah, I'm looking forward to competing with the M40s next year :pac:

Not joining Digger and Meno in the Masters then?

RayCun

I'm not quite in Digger's zimmer-assisted category yet, and Meno just looks ancient.

RayCun

7.99k in 40.11 (5.02 average)

Club session tonight - 1350m laps around a hilly circuit. My first run with the club, back at the end of April, was the same session. Pace that time? 4.04, 4.09, 4.13

Tonight? 3 laps at a pace of 4.13, 4.29, 4.38

I'm not sure what's going on. Not enough longer runs? Didn't incorporate the club sessions properly into my weekly training? Overtrained in the spring and this is the rebound? Alien Space Bats? Whatever - I'm not just failing to improve by as much as expected, right now I'm actively going backwards.

Anyway, the kids club is stopped for the summer, so from next week I'll only be going to one club session a week. That will allow me to fit in another longer run from the P&D schedule - let's see what marathon training does to me :rolleyes:

menoscemo

Mr Slow wrote: »

Not joining Digger and Meno in the Masters then?

The masters is for over 35's, I don't qualify yet, but I think you do.

RayCun

8.56 km in 54.10 (6.19 average)

Hobbled into work again, not as ridiculously slow as Wednesday but still quite stiff and sore.


Month|2010|2011
January|38.8|105.61
February|35.5|106.68
March|53.2|121.83
April|72|106.33
May|75.9|107.13
June|90.2|64.85
July|118.1|
August|124.4|
September|154|
October|108.7|
November|58.4|
December|83|
Total|1012.2|

Mr Slow

menoscemo wrote: »

The masters is for over 35's, I don't qualify yet, but I think you do.

They won't let me in due to my youthful good looks!

RayCun

20.11 km in 114.45 (5.42 average)

First LSR of the programme...

was a bit worried about this, because my calf was stiff and sore before I'd even left the house this morning. Stopped a couple of times in the first few miles to stretch it out, and after that it was fine. The run felt easy enough after that, though I think it would have got harder soon enough if I'd kept going.

Route today was up to the Phoenix Park, up the Kyber and looped around Wellington Road, then back up the Kyber and looped around to the left, down Furze Road and the s-bends, before going home. Second time going up the Kyber I had to stop to let a herd of deer cross the road. Then as I came around Upper Glen Road, at the car park there I saw a bunch of guys walking off into the fields carrying big (2 metre wingspan) model airplanes. I ran in after them, pointing out the signs, suggesting that it might not be a good idea, but on they went...

kmtd: 28.67

Mr Slow

RayCun wrote: »

I ran in after them, pointing out the signs, suggesting that it might not be a good idea, but on they went...

Ray, being a moderator only applies here! :P

RayCun

Less of your cheek, or you'll find your posts being edited when you're not looking...

Mr Slow

RayCun wrote: »

Less of your cheek, or you'll find your posts being edited when you're not looking...

That has happened a few of my quotes of late!

What are you targetting for the 5 mile?

RayCun

Don't know really - under 34 I guess. I'll see how the next couple of weeks go, and how I feel on the day.

Mr Slow

RayCun wrote: »

Don't know really - under 34 I guess. I'll see how the next couple of weeks go, and how I feel on the day.

Have a pop at beating Perky?

RayCun

I was two or three minutes ahead of him at Sportsworld, I think

Mr Slow

RayCun wrote: »

I was two or three minutes ahead of him at Sportsworld, I think

He paced badly there, if he gets his pacing right he could do damage, we'll have to wait and see!

RayCun

Sure I was faster than him at the Donore 5k too. No offence to Perki, but if he beats me at this race it will be because my running really has gone to **** recently...

Mr Slow

RayCun wrote: »

Sure I was faster than him at the Donore 5k too. No offence to Perki, but if he beats me at this race it will be because my running really has gone to **** recently...

He went from 21:xx at Donore to 20:33 the night before Dunshaughlin.

RayCun

Mr Slow wrote: »

He went from 21:xx at Donore to 20:33 the night before Dunshaughlin.

Yeah, we all lost time in Donore... I suppose, with better pacing, he could have improved by 2/3 minutes over the three months. Sure we'll have to see what happens on the day...

Mr Slow

RayCun wrote: »

Yeah, we all lost time in Donore... I suppose, with better pacing, he could have improved by 2/3 minutes over the three months. Sure we'll have to see what happens on the day...

Ah, he called me out so I'll just have to bitchslap him back into his box :P

I'll get you that pint I owe you in Ryan's afterwards, or I may simply get Perky to buy you one!

RayCun

Call it 5 km/3 miles, just for the stats....

Boot camp session down at the club. Suited me, because I've decided to take the running easier at these club sessions. I think I've been pushing the faster runs too hard... that's the latest theory anyway :rolleyes:

Anyway, just because the running was easier doesn't mean this was an easy session - there were pressups, sit-ups, running drills, medicine ball work, relay races (including one carrying weights), jumping... pretty much everything except the pole vault. What we learned -
- I'm terrible at pressups - one bit was 5 press-ups, run to next bit, 5 again, run... after 6 x 5 I was done
- I'm really terrible at sit-ups. Ab crunches are fine, but try sitting up more than that and my feet lift instead, and
- I cannot corner on grass. I like taking corners tight in road races, I really feel I'm leaning in and pushing off well - I probably speed up on the corners. But on grass? After every corner I drift a couple of yards outside. Funny more than anything, but it occurred to me that I'm thinking of running cross-country this coming winter...

Good session anyway, I'll be feeling it in my arms tomorrow

kmtd: 33.67

RayCun

16.16 km in 95.20 (5.54 pace)

As per the 'improvers' thread, I decided that 'general aerobic' pace was the same as 'long run' pace, and I was glad I did. Very stiff after Tuesday's session, noticed it more in the arms during the day but felt it in the legs during the run. Basically the usual warming up stiffness, that never went away.

So, not a super-easy run, but on the other hand - September last year I was running this same route (2 miles shorter) at the same pace as my midweek 'marathon pace' run.

kmtd: 49.83

Mr Slow

RayCun wrote: »

16.16 km in 95.20 (5.54 pace)

As per the 'improvers' thread, I decided that 'general aerobic' pace was the same as 'long run' pace, and I was glad I did. Very stiff after Tuesday's session, noticed it more in the arms during the day but felt it in the legs during the run. Basically the usual warming up stiffness, that never went away.

So, not a super-easy run, but on the other hand - September last year I was running this same route (2 miles shorter) at the same pace as my midweek 'marathon pace' run.

kmtd: 49.83

LSR pace of 9 min miles? Is 3:30 the plan, I thought you had 3:20 in mind?

RayCun

Mr Slow wrote: »

LSR pace of 9 min miles? Is 3:30 the plan, I thought you had 3:20 in mind?

Will probably be 3.50 by October

Mr Slow

RayCun wrote: »

Will probably be 3.50 by October

Ah I thought you'd be well over that by now, get back in the game!!!

What's the goal for the 5 mile? sub 33/34???

RayCun

Mr Slow wrote: »

What's the goal for the 5 mile? sub 33/34???

Same as when you asked me on Monday :pac:

Mr Slow

RayCun wrote: »

Same as when you asked me on Monday :pac:

It's been a long week, and now you know why I'm Mr Slow!

RayCun

8.63 km in 57 (6.36 pace)

Stiff and slow recovery run back into work

kmtd: 58.46

W.B. Yeats

No chance of me being able to run today after last night combined with Tuesday night's exertions.
At a wedding tomorrow so not sure when I'll be able to get my "long" 10-12km run in.... I do need to up the mileage a bit if I'm going to get around the 10 and Half without too much pain

RayCun

Yeah, you'll need to start making time on the weekend for some long(ish) slow runs

W.B. Yeats

RayCun wrote: »

Yeah, you'll need to start making time on the weekend for some long(ish) slow runs

Plan will be to go 14km, 16km, 18km, 14km, 10mile race, 18km, 20km, 21km, 18km, Half Marathon or something like that after the 5 mile. Not sure where the time is going to come from though- also body may not be able for the increase in distance. There will need to be a lot of slow running!

RayCun

You could find it much easier to run slowly - it puts less stress on the legs than the faster stuff.

Mr Slow

RayCun wrote: »

You could find it much easier to run slowly - it puts less stress on the legs than the faster stuff.

Join up for some of the group runs, having a group around you makes the miles fly by.

W.B. Yeats

Mr Slow wrote: »

Join up for some of the group runs, having a group around you makes the miles fly by.

Maybe
Can be tough to commit to a time with little ones at home
Not certain what my pace will be..... could be very slow!

jcsmum

W.B. Yeats wrote: »

Maybe
Can be tough to commit to a time with little ones at home
Not certain what my pace will be..... could be very slow!

I'm heading over tomorrow for the 9am group run in the park, I'd be happy to give you a lift over.
I hear you though about fitting runs in around family life. It isn't easy, especially for you with a newborn!!

W.B. Yeats

jcsmum wrote: »

I'm heading over tomorrow for the 9am group run in the park, I'd be happy to give you a lift over.
I hear you though about fitting runs in around family life. It isn't easy, especially for you with a newborn!!

Thanks for the offer but we are off to a wedding tomorrow so first night off in the past 3 months!
I'll have to fit the long run in either v early tomorrow morning in the midlands or with a hungover head on Sunday morning or later on Sunday evening when we get back. Option 1 is probably best.

Mr Slow

W.B. Yeats wrote: »

Maybe
Can be tough to commit to a time with little ones at home
Not certain what my pace will be..... could be very slow!

There should be people for all paces as we get closer to DCM, I have two little monsters at home but am up and out every Sat or Sun morning for a few hours.

W.B. Yeats

Mr Slow wrote: »

There should be people for all paces as we get closer to DCM, I have two little monsters at home but am up and out every Sat or Sun morning for a few hours.

If I got a clear injury free run at it I'd target 1.45 for the half or if all went fantastically 1.40. There are probably plenty around targetting those times.
I usually do early duty on Sat mornings so can't get out til slightly later. By that stage sometimes it's much harder to get going as there are 101 reasons to be doing something else, the rain has arrived etc etc.

RayCun

22.27 km in 124.34 (5.36 average)

Not very successful PMP run. 4.5k up to the park at around 6.00 pace. Stopped a couple of times to stretch, which I didn't mind because it was still in the warmup.
Started the PMP kms with a run up the Kyber, then around the 5 mile route to Chesterfield, down the main road past the zoo and then back up the other side. First couple of kms were a bit slow, 5.10 and 5,15, but coming down Chesterfield I felt I was beginning to get into my stride, pace was 5.02-5.04, but as I came back up the other side it was like I hit a wall - didn't just slow down, I completely stopped. Stretched and started again, but much slower, around 5.25 for the rest of the 'PMP' section, and stopped again halfway through that for a bottle of water from the shop.
The slower kms home were also slower than planned, around 6.20 pace. Was fighting the urge to stop all the time - if it wasn't the only way to get home I would have :rolleyes:

So, plan is out the window this week, I'm just going to rest up.

kmtd: 80.73

RayCun

RayCun wrote: »

So, plan is out the window this week, I'm just going to rest up.

Feck it, I have increased the distance a fair amount this week, I'm bound to feel some effects. Will do a 16k home on Tuesday and a recovery run back in Wednesday, take Thursday and Friday as rest...

belcarra

RayCun wrote: »

Not very successful PMP run. 4.5k up to the park at around 6.00 pace. Stopped a couple of times to stretch, which I didn't mind because it was still in the warmup.
Started the PMP kms with a run up the Kyber, then around the 5 mile route to Chesterfield, down the main road past the zoo and then back up the other side. First couple of kms were a bit slow, 5.10 and 5,15, but coming down Chesterfield I felt I was beginning to get into my stride, pace was 5.02-5.04, but as I came back up the other side it was like I hit a wall - didn't just slow down, I completely stopped. Stretched and started again, but much slower, around 5.25 for the rest of the 'PMP' section, and stopped again halfway through that for a bottle of water from the shop.
The slower kms home were also slower than planned, around 6.20 pace. Was fighting the urge to stop all the time - if it wasn't the only way to get home I would have :rolleyes:

Ray - By any chance did you put too much effort into the start up the Kyber? Also, the feel good section on Chesterfield Ave is a gradual but steady decline whereas from the turn and back up to Ashtown exit is all a steady and slight uphill so maybe your mind was playing tricks on your body??
Sure just write it off as one of those days and anyways the pace wasn't that bad!

RayCun

belcarra wrote: »

Ray - By any chance did you put too much effort into the start up the Kyber? Also, the feel good section on Chesterfield Ave is a gradual but steady decline whereas from the turn and back up to Ashtown exit is all a steady and slight uphill so maybe your mind was playing tricks on your body??
Sure just write it off as one of those days and anyways the pace wasn't that bad!

I arrive at the park at the bottom of the Kyber, so my choice is to run up one of Wellington, Kyber, or Military roads to get started But I don't think that km did any damage really, I felt about the same at the top as at the bottom.
So you're telling me that the time when I felt I was running okay it was because I was going downhill? That doesn't help :pac:

average_runner

Hi RayCun;


That park is a tough place for PMP's especially around the back on Kyber and Wellington, and as Meno keeps saying there is a good drag on chesterfield avenue towards Castleknock.

I struggled a bit on Sat doing my PMP also. Wouldnt worry too much about it, if it doesnt kill us it will make us stronger for October!!

RacoonQueen

And doing PMP on your own is quite tough aswell, much easier in a group. We'll have to get a Sunday LSR group sorted, I'm not doing LSR's with the club and will be doing mine on Sunday's aswell, a few of us would have similar PMP pace(if I start marathon training that is, but I can train without knowing whether I'm doing it or not!)

average_runner

I will see if i can switch my PMP week to Sundays but I aint too sure. I see if i can switch the little one swimming to Sat morning for that week.

RayCun

[FONT=verdana,geneva,lucida,'lucida grande',arial,helvetica,sans-serif]16[/FONT].23 km in 92.51 (5.43 average)

GA run home from work. Easier than last week's run, though it was pretty warm out there. That's over 60k in the last week, more than I've done in a while.

kmtd: 96.96