Festina lente

RayCun

after Saturday's run it was like a switch tripped in my head -
last long run done => taper time
and I've been feeling very lazy since then, quit the heel drops, quit worrying about pace on my runs, started gathering the bubble wrap
Sunday - 45 minutes around Tymon, very creaky in the first half but picked up when I loosened out
Monday - 10k home from work
Tuesday - recovery jog in to work, PMP in the evening. Pace was all over the place on this one, mainly too slow, didn't worry about it until I started my third loop and realised I needed to go a bit faster if I was going to be back in time to pick up my daughter from training!
wednesday - more or less the same as last week, did that loop around the outside of UCD on the marathon course before turning for home
this morning - easy jog into work

so, weight is right, easy pace is right, MP feels fine, no real niggles and a massage tomorrow evening for a last tweaking, gels bought, clothes ready, new runners being broken in but old pair still wearable if I prefer... I feel ready to run. Its going to be a long two weeks of keeping the lid on (until I slip on a banana skin getting off the LUAS on the morning of the 27th :pac:)

RayCun

ticking over...
40 minutes easy on Thursday
Friday - rolled over and went back to sleep!
Saturday - 45 minutes easy
Sunday
3.8k warmup
28.04 @ 4.08 (6.78km)
21.02 @ 4.08 (5.1km )
14.02 @ 4.09 (3.38km)
7.03 @ 3.55 (1.8k)
3.3 cooldown

paddybarry

Hi Ray,
I see you have a similar target to myself at DCM. May I ask what long runs you are planning this week and are you incorporating many PMP miles?

I was thinking along the lines of 13 + 10 for long runs with 4-5 PMP miles thrown in?

As a complete novice, any advice is appreciated.
Thanks.
PB

RayCun

paddybarry wrote: »

Hi Ray,
I see you have a similar target to myself at DCM. May I ask what long runs you are planning this week and are you incorporating many PMP miles?

I was thinking along the lines of 13 + 10 for long runs with 4-5 PMP miles thrown in?

As a complete novice, any advice is appreciated.
Thanks.
PB

This week?
Wednesday I'll do 10/11 miles
Saturday I might do about 10 miles, and maybe do a few in the middle (a parkrun) at MP
Other than that, all easy, and all easy next week too - the goal now is to get to the start line fit and refreshed

paddybarry

RayCun wrote: »

This week?
Wednesday I'll do 10/11 miles
Saturday I might do about 10 miles, and maybe do a few in the middle (a parkrun) at MP
Other than that, all easy, and all easy next week too - the goal now is to get to the start line fit and refreshed

Yep, this week. Good idea with the Parkrun, might do that myself.

RayCun

still just ticking over
40 minutes last Monday
45 on Tuesday, no session in the evening, just coaching
70 minutes Wednesday, over part of marathon course again
40 minutes Thursday
lie-in on friday
Saturday 6/7k up and around Tymon, parkrun in about 20.30, and about 4k home
45 minutes yesterday

parkrun was funny, my legs felt like I was jogging but my lungs like I was breathing hard. Impossible to get the average pace dead-on on that course. Bumped into the glamour couple up there, claralara on a shake-out before heading off next weekend. She had a taper madness run too, don't think her legs know what 5k pace is any more

menoscemo

http://www.boards.ie/vbulletin/showthread.php?t=2057311217

explain yourself :mad:

RayCun

:pac:

does that thread really read like I'm interested in taking up triathlon? :pac:

Someone in the club has suggested we get gear from that company. They seem to supply mainly triathlon clubs, so I'm wondering if their running gear is really triathlon gear, and also if the general quality is good

menoscemo

Hmmm it's a bit suspicious is all I am saying. You are spending a lot of time 'over there' lately...

RayCun

I've been wasting time all over the shop lately :pac:

Gavlor

RayCun wrote: »

I've been wasting time all over the shop lately :pac:

Might see you 'over there' next year

RayCun

Gavlor wrote: »

Might see you 'over there' next year

you have a bike, and you barely run - you're practically a triathlete already :pac:

I would rather be barely decent at one thing than ****e at three

Gavlor

RayCun wrote: »

you have a bike, and you barely run - you're practically a triathlete already :pac:

I would rather be barely decent at one thing than ****e at three

Haha....


I'll be in it to win it!!

Dory Dory

RayCun wrote: »

you have a bike, and you barely run - you're practically a triathlete already :pac:

I would rather be barely decent at one thing than ****e at three

<cough>

ThebitterLemon

Best of luck RC, are you doing DCM as one of your jog into work sessions

Hope it goes well for you

TbL

pistol_75

Best of luck tomorrow Ray. I'll keep an eye out for the Kerry singlet.

pconn062

Good luck tomorrow Ray!

Dory Dory

Have a great day tomorrow!!!!

FBOT01

Best of Luck tomorrow. Enjoy!!

gerard_65

Great run today Ray. You looked really strong when you passed.

ThebitterLemon

Some going auld lad!

That's a focking brilliant run.

Well done.

Take the "6 minutes into work sessions" handy this week

TbL

pconn062

Brilliant run today Ray, one of the few to have a good run in the tough conditions.

PaulieYifter

Well done Ray - looks like perfectly executed pacing. (Can't comment on conditions cause I'm melting here in Lanzarote )

menoscemo

Well done Ray, you beat Claralara's time

ThebitterLemon

PaulieYifter wrote: »

Well done Ray - looks like perfectly executed pacing. (Can't comment on conditions cause I'm melting here in Lanzarote )

Hey PaulieY,

Are you staying in a hotel in Playa Blanca, I could have sworn you just walked by me with your family just now. If it wasn't you it's your doppelgänger

TbL

TRR_the_turd

Well done ray.

RacoonQueen

Well done Ray!

PaulieC

Super race Ray, delighted for you with that result.

RayCun

menoscemo wrote: »

Well done Ray, you beat Claralara's time

mods, can you change my log title back? :D

ultraman1

Well done Ray....