Festina lente

RayCun

Mr Slow wrote: »

That's sensible, you may however find sense floats out the window once you get going and on the back of your 5k you'd be well capable of sub 42 at least.

Did you get my PM?

Yeah, I'll see how I am. My hip is feeling a bit stiff today, but maybe it'll have loosened up by Saturday (and then I'll wreck it completely )

Got your PM, that's fine with me.

average_runner

Same as me, if things go really well maybe a sub 43 bearly.

Dont want to over do it either

Mr Slow

RayCun wrote: »

around 43 - I'll see how I feel on the morning

average_runner wrote: »

maybe a sub 43 bearly.

Now we have a race!

average_runner

Ha ha,

Your really just looking for a bet.


Maybe Ray we a bus at half way and do a sub 40!!!

And wait for him with apple pie in our mouths!!

Mr Slow

average_runner wrote: »

Maybe Ray we a bus at half way and do a sub 40!!!

And wait for him with apple pie in our mouths!!

Sounds romantic! :P

RayCun

There's two laps, isn't there? Nip into the woods on the first, come out again on 'the second', sorted!

Mr Slow

RayCun wrote: »

Nip into the woods , come out

Something to tell us Ray? :P

RayCun

That'd distract everyone from my finishing time at least

average_runner

And we would have a sub 40

RayCun

8.76 in 53.02 (6.03 pace)

Short and easy, as planned. Feeling a little better towards the end of this, but still kind of tired.

kmtd: 143.34

RayCun

Donadea 10k - 42.44

Started with a walk to the LUAS stop to get the LUAS into town to meet Chinguetti to get a lift out to the Spa Hotel to meet Mr Slow to get a lift out to Donadea... We were out good an early anyway, signed up by 9.30, and were thinking about going home again immediately because surely the race couldn't live up to the goody bag? Went for a warmup jog anyway, and met Aimman, Pistol, and averagerunner (and Digijem afterwards) before lining up at the start. A bit of a delay at the beginning, as everyone had to filter past the start line to get into position, but by a few minutes past 11 we were off...

First couple of km I thought I might be in trouble. The muscle in my upper thigh had been a bit sore during the warmup, but usually these things disappear when the race proper starts. This time it didn't. My pace dropped from 4.13 in the first k to 4.18 in the second and Chinguetti pulled away from me around 2k, after running beside me for a while, so it all looked like it might go horribly wrong for a while.
But, while I knew I wasn't going to catch chinguetti, there were plenty of other people in front of me so I started working on them. The usual targets - earphone wearers, people heavier than me, anyone whose t-shirt I didn't like the look of :pac: - you can always find a reason why the person in front doesn't really deserve to be in front of you, and should be put back in their place So I got faster again, down to 4.10 in the 3rd k... and then slower again as we got into the forest itself. Some of this was the usual 'everyone else is slowing down more so you don't realise you're slowing too', some was the usual mid-race struggle, and some of it is probably me not actually slowing down, but my Garmin getting confused by the tree cover and the bends in the path. (My pace on the Garmin was fluctuating wildly, and we all read the course as short)
Passing the 5k mark was a boost. Even though there was half the race left to go, just the fact of being on the last 'lap' made things easier. I'd been running on my own for a while, and now I started to catch up on the runners in front. The last 3k or so were very enjoyable. Up to then at the back of my mind I'd been worrying that I was going to run out of energy and slow down, but now I knew I'd be speeding up to the finish. My last k was the fastest at 4.05 pace.

Just checked the results - 21.30 for the first 5k split, 21.14 for the second

After two bad 10ks this year, I've finally run one I'm happy with. That's almost all of the time goals I set at the beginning of the year bettered - the only one left is the 3.30 marathon...

kmtd: 153.34

shazkea

RayCun wrote: »

... there were plenty of other people in front of me so I started working on them. The usual targets - earphone wearers, people heavier than me, anyone whose t-shirt I didn't like the look of :pac: - you can always find a reason why the person in front doesn't really deserve to be in front of you, and should be put back in their place

kmtd: 153.34

very true. Well done on a good race

Mr Slow

RayCun wrote: »

you can always find a reason why the person in front doesn't really deserve to be in front of you, and should be put back in their place

If you've something to say then come right out with it! :P

snailsong

RayCun wrote: »

Donadea 10k - 42.44



The usual targets - earphone wearers, people heavier than me, anyone whose t-shirt I didn't like the look of :pac: - you can always find a reason why the person in front doesn't really deserve to be in front of you, and should be put back in their place


kmtd: 153.34

I do a similiar thing. Add to that list : people with a funny gait., people with too much clothes, people with GAA gear, especially Meath GAA gear:)

Congrats on a great run, I'm running 10k tomorrow, suspect the course is hilly, would be happy to go sub 44, eager to find out what shape I'm in.

RayCun

26.98k in 2.38.19 (5.52 pace)

final big run of the P&D programme, 16 miles to follow yesterday's 10k. Legs were a bit creaky starting off today, but I was taking it easy and got into a groove soon enough. I had been thinking about doing this in Tymon, but that would have been too boring (and too flat) so I followed last week's tour of southside parks - through Bushy, up into Rathfarnham and up Grange Road to Marlay for a lap, ducked into Pearse Park for a short loop, stopped off at the shop around the corner from Woddle to get my water (and stand tapping my foot for five minutes as one customer bought half the shop and the next bought milk and the paper, both paying with credit cards :rolleyes:)
Then downhill to Templeogue Bridge and into the Dodder valley park for a quick loop around the running club's usual trail and finally once around Tymon. Pace was about 6 min/k throughout (PMP +20%), sped up for the last 5k, did them around 5.20/k. Hips were getting stiff towards the end, but not such a bad run - though I did take it slow.

kmtd: 180.32

RayCun

8.78k in 51.22 (5.51 pace)

Can't go to club tonight, should be able to go on Thursday, so just an easy run home. Still a bit stiff and creaky.

kmtd: 189.1

Dotcomdolly

RayCun wrote: »

stopped off at the shop around the corner from Woddle to get my water (and stand tapping my foot for five minutes as one customer bought half the shop and the next bought milk and the paper, both paying with credit cards :rolleyes:)

You should have dripped sweat on their shoulder , that would have made them get a move on.

RayCun

Dotcomdolly wrote: »

You should have dripped sweat on their shoulder , that would have made them get a move on.

I probably left a little puddle of sweat on the floor behind me all right.

8.55k in 48.05 (5.37 pace)

Didn't feel like I was going that 'fast', must watch my pace in the next week

kmtd: 197.65

RayCun

Club session tonight, warmup, 6 x 400 (except the first one was longer), cooldown

2.24 (3.47 pace) - 630m
1.15 (3.24)
1.24 (3.46)
1.17 (3.30)
1.25 (3.47)
1.17 (3.28)

Uphill and into the wind one way, downhill with the wind the other.

Last club session before the marathon? Probably...

kmtd: 203.65

Mr Slow

How are you feeling Ray, is the confidence up?

RayCun

Pretty good, yeah. Not as tired as I felt last week, no serious twinges - should be fine by race day. 3.30 will still be a stretch, but I'll give it a shot...

menoscemo

RayCun wrote: »

Pretty good, yeah. Not as tired as I felt last week, no serious twinges - should be fine by race day. 3.30 will still be a stretch, but I'll give it a shot...

with your 5k time you should be a shoe in. I ran 10 seconds slower than you in Rathfarnham last year and was definitely in shape for 3:30 If only I had believed. Remember the first 6 miles are a bit uphill so stick with it even if it feels a bit fast. the course gets very easy after 6 miles.

RayCun

The 5k time is an outlier though, a lot of the training I do is geared for that kind of race. As the distances go up, my times get weaker. I'm not a minute per mile faster this year over 10 miles or the half marathon, but I'm aiming to be more than a minute a mile faster in the marathon :rolleyes:
On the other hand, I think the half marathon and the PMP run suggest I can make it through Clonskeagh on pace, so maybe I can finish on fumes :pac:

neilc

I reckon you're a dead cert for it too, only question is, by how much.

menoscemo

RayCun wrote: »

The 5k time is an outlier though, a lot of the training I do is geared for that kind of race. As the distances go up, my times get weaker. I'm not a minute per mile faster this year over 10 miles or the half marathon, but I'm aiming to be more than a minute a mile faster in the marathon :rolleyes:
On the other hand, I think the half marathon and the PMP run suggest I can make it through Clonskeagh on pace, so maybe I can finish on fumes :pac:

Your Half Mara time is well within any calculators boundaries for a 3:30 mara ray. Didn't you run 1:35:xx?
Again much better than me, my Half mara time was 1:37:xx last year.

RayCun

1.36.23

menoscemo

RayCun wrote: »

1.36.23

That's still plenty good for sub 3:30 ray. Running a 1:45 half mara should feel very easy. If you make 20 miles at target pace its just a case of HTFU. You know yourself, once you get over roebuck hill it's pretty easy.

average_runner

I love roebuck castle hill as nice drop after it, its bloody UCD on the rte side that killed me the last time!!

RacoonQueen

It's the drag coming down to the RDS that kills me. Hate it there.

RayCun

8.56k in 50.24 (5.52 pace)

easy run into work

kmtd: 212.21

Mr Slow

RayCun wrote: »

Pretty good, yeah. Not as tired as I felt last week, no serious twinges - should be fine by race day. 3.30 will still be a stretch, but I'll give it a shot...

It won't be a stretch! Plus you'll be blessed with my company for the first while, you can't pay for that kind of positivity!

RayCun

Mr Slow wrote: »

It won't be a stretch! Plus you'll be blessed with my company for the first while, you can't pay for that kind of positivity!

Hmm, maybe there's some space left in the 3.15 group

menoscemo

RayCun wrote: »

Hmm, maybe there's some space left in the 3.15 group

Given your HM time you should be able to get to about 16miles at that pace, by which time you'll have 10 minutes banked for the last 10 miles. Surely you could jog home the last 10 at 9 min/mile?

Brianderunner

menoscemo wrote: »

Given your HM time you should be able to get to about 16miles at that pace, by which time you'll have 10 minutes banked for the last 10 miles. Surely you could jog home the last 10 at 9 min/mile?

That's pretty much what the 2 of us did in Berlin , only slightly faster.

RayCun

Hmmm, not really as planned today. Was running up to meet the gang in the park and realised I was going to be late, so ran 4k at faster than PMP
6.22k in 32.31 (5.14 pace)

Then set off with the gang, much too fast really (especially for the novices who were keeping up with us) pace around 5.30-5.40/km. After 8/9k I realised I was going to end up running too far and too fast if I stuck with the group, so split off along Lords Walk and started heading for home. I slowed down to around 6min/k, but when I met the gang again on the Kyber road they were still going strong.
16.82k in 1.38.43 (5.52 pace)

An upside-down run then, starting fast and getting gradually slower -not because I had to, but I was trying to keep a rein on things.

kmtd: 235.25

Woddle

Very sensible man, you need to bottle that freshness and goodness for race day and not be stupid and leave it out on a training run, good call.

RayCun

8.7k in 52.16 (6.01 pace)

Didn't feel great running, but it did take an effort to keep the pace down - tat 52 minutes includes a couple of minutes taking a photo of a car swept into the Dodder, splashing through a 6 inch deep puddle by the river, and various other diversions.

kmtd: 243.95

RayCun

5.36 miles in 51.58 (9.41 pace)

Another easy run, had to keep pushing the pace back down. I was going to do a few strides along by the river, but I had a bit of pain in my hip just before I got there. It eased off as I kept running, so I'm choosing to interpret it as a sign that my muscles are loosening up :pac:

kmtd: 252.45

Mr Slow

RayCun wrote: »

5.36 miles in 51.58 (9.41 pace)

Another easy run, had to keep pushing the pace back down. I was going to do a few strides along by the river, but I had a bit of pain in my hip just before I got there. It eased off as I kept running, so I'm choosing to interpret it as a sign that my muscles are loosening up :pac:

kmtd: 252.45

Taper's workin for you then!

slowsteady

RayCun wrote: »

8.7k in 52.16 (6.01 pace)

RayCun wrote: »

5.36 miles in 51.58 (9.41 pace)

Preparation obviously includes the old 'switch back to miles, it's shorter' routine:D

RayCun

slowsteady wrote: »

Preparation obviously includes the old 'switch back to miles, it's shorter' routine:D

Switch back to miles - there are markers at every mile on the route
Changed the units and laps to miles on the Garmin, and changed the second page to display current lap pace, last lap time, and current lap distance. (First page has time, average pace, distance)

slowsteady

Are you planning to track the 3:30 pacers or go with the Garmin and your own strategy?

RayCun

slowsteady wrote: »

Are you planning to track the 3:30 pacers or go with the Garmin and your own strategy?

Start with the 3.30 pacers. When I get to Phoenix Park I might speed up a little - a few seconds a mile - just to get ahead of the pace group. It depends on how I feel, and whether I like running in the group. If I stay with the group then, I might push on at Fosters Avenue instead.

Mr Slow

RayCun wrote: »

Start with the 3.30 pacers. When I get to Phoenix Park I might speed up a little - a few seconds a mile - just to get ahead of the pace group. It depends on how I feel, and whether I like running in the group. If I stay with the group then, I might push on at Fosters Avenue instead.

You're making the break with me then?

RayCun

Mr Slow wrote: »

You're making the break with me then?

god forbid :pac:
When are you pushing on?

Dotcomdolly

RayCun wrote: »

Mr Slow wrote: »

You're making the break with me then?

god forbid :pac:
When are you pushing on?

Will ye cross the line holding hands?

RayCun

Dotcomdolly wrote: »

Will ye cross the line holding hands?

elbowing each other in the face (though he has an advantage there) and looking out for Digger sneaking up behind

Mr Slow

RayCun wrote: »

god forbid :pac:
When are you pushing on?

As soon as we hit the downhills in the park!;)

RayCun

Mr Slow wrote: »

As soon as we hit the downhills in the park!;)

But that's my spot :eek:

Mr Slow

RayCun wrote: »

But that's my spot :eek:

Sorry, I called it first!