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The Rocky Road to Dublin

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  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Mr Slow wrote: »
    Yep, there's a few of us going down, weather's to be sh1te btw!

    What time are you after?

    Good question? PB is 48:26 so would like to get lower that that if possible.

    I guess this race will tell if the injury and missed sessions has had any impact overall and where I should be setting my goal for DCM.


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Wednesday

    8 miles w/5x600m Intervals

    2.27 miles in 20:49 Avg Pace 9:11

    600m in 2:36 Avg Pace 7:03
    600m in 2:35 Avg Pace 7:00
    600m in 2:36 Avg Pace 7:02
    600m in 2:33 Avg Pace 6:54
    600m in 2:35 Avg Pace 7:00

    3.44 miles in 31:48 Avg Pace 9:14

    Total: 7.56 miles in 1:05:34
    Avg Pace: 8:40


    Happy enough with this run. Remarkably the intervals are very similar even though I don't monitor the pace during them. Tried to focus on running them at 5K race pace (even though I've never tun a 5K) rather than flat to the boards as i sometimes do. No pain at the knee.

    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|72.41
    Total|929.42


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Thursday

    5 miles in 46:53

    Avg Pace: 9:22
    Avg HR: 136

    Recovery run with strides. Going grand but got a bit of a twinge halfway through which stayed with me for most of the rest of the run.

    Donadea 10K next on Saturday.

    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|77.41
    Total|934.42


  • Registered Users Posts: 12,851 ✭✭✭✭average_runner


    See you down there on Sat.

    Also take ibuprofen half hour before the race. It will help you not feel anything.


  • Registered Users Posts: 6,554 ✭✭✭Mr Slow


    See you down there on Sat.

    Also take ibuprofen half hour before the race. It will help you not feel anything.

    Bad idea, you don't want to mask pain 2 weeks before DCM and do yourself an injury!


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  • Registered Users Posts: 12,851 ✭✭✭✭average_runner


    True, but it also loosen up your muscles so you dont get injured!!!


  • Registered Users Posts: 6,554 ✭✭✭Mr Slow


    True, but it also loosen up your muscles so you dont get injured!!!

    I've never heard that but Ibuprofen does inhibit muscle recovery so should really be avoided in taper.


  • Registered Users Posts: 12,851 ✭✭✭✭average_runner


    Aye,

    Was told by a few different pyhsio's and pharamists about it.
    It was how i kept running when i had the calf injury.
    Basically had to use a gel 3 times a day which heals the muscle(cant remember the name) and before run take the tablets.

    BUT NEVER USE THE GEL AND TAKE TABLET WITHIN HALF HOUR of EACH OTHER as both contained it.


    Now is probably not the best time to mess around, so ignore me.


  • Registered Users Posts: 6,554 ✭✭✭Mr Slow


    Aye,

    Was told by a few different pyhsio's and pharamists about it.
    It was how i kept running when i had the calf injury.
    Basically had to use a gel 3 times a day which heals the muscle(cant remember the name) and before run take the tablets.

    BUT NEVER USE THE GEL AND TAKE TABLET WITHIN HALF HOUR of EACH OTHER as both contained it.


    Now is probably not the best time to mess around, so ignore me.

    If I don't see you before the race, have a good one!


  • Registered Users Posts: 12,851 ✭✭✭✭average_runner


    You too and also Pistol you have a good one.


    I should be down there by 9.45 though!


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  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Thanks Guys. See you both tomorrow. Hopefully be grand after a bit of a warm up. Good luck to you both as well.

    P


  • Registered Users Posts: 3,759 ✭✭✭belcarra


    Hey guys,

    Best of luck with this race and especially hope you don't get any injuries for DCM!

    My training for NYC has been quite similar to the three of you for DCM so I'm hoping to gauge my target time for NYC off'a you guy's performances in Dublin! :P

    Currently hovering between 3:30 - 4:00 but hoping to be sub 3:45 anyways...


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Saturday - Donadea Forest 10K

    6.2 miles in 47:33

    Avg Pace: 7:40
    Avg HR: 150


    Met up with Mr Slow, Raycun, Chinguetti, Average Runner, Digijem & Aimman at various points before the race. Did a warm up with a few strides and was ready to go.

    Probably took off a bit quickly but the start of the course was quite quick I thought. Had switched my pace to pace per km on garmin which made it harder to gauge pace vs other races.

    Bit of a hill overcome fine and after about 3K turned into the trails and forest. found the change in terrain hard to adapt to and was quite undulating so hard to get into a rhythym. Felt I was slowing slightly but was shocked when I looked at garmin to see it showing a minute per K slower. In hindsight this turned out to be the garmin acting up with the tree covering as the next split didn't occur until about 100m after the marker and this seemed to increase after each marker.

    I didn't cop this for a while and felt I was slowing and slowing and couldn't wait to finish. Had probably eased up a bit at this stage. Picked it up for the last K and finished strong enough.

    Surprised to run a PB by almost a minute on this course and given how I felt during the race.

    Glad I did the race and would recommend it to anyone as a unique 10K.

    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|83.61
    Total|940.62


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    So I did the fatherly thing yesterday morning and gave my wife a nice lie on for a change. Looked after the baby and went for a nice walk and remarked how lovely the day was etc etc. We had visitors coming for dinner in the afternoon so knew I wouldn't get out for my long run until this evening which didn't bother me.

    Looking out the window and it is blowing a gale and chucking it down with rain. Ah welll I suppose thats what you get for doing the right thing :rolleyes:


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Monday

    15.79 miles LSR in 2:28:22

    Avg Pace: 9:24
    Avg HR: 137

    Headed out after work this evening to do my LSR. The rain had stopped and I convinced myself although it was cold I would warm up. Warmed up alright but my god it got so cold when it got dark.

    Was making up the route as I went along and looped back to my house for a sip of water. This was all I took for the entire run and body was definitly crying out for something in the last mile.

    Legs felt fine most of the time. Not sure about the last few miles as I couldn't feel them. Hopefully they thaw out by tomorrow :)

    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|99.4
    Total|956.41


  • Registered Users Posts: 3,156 ✭✭✭jcsmum


    Because I unexpectedly did my lsr yesterday I ended up with no water. I was parched when I got home but survived it. Just about....


  • Registered Users Posts: 3,156 ✭✭✭jcsmum


    Because I unexpectedly did my lsr yesterday I ended up with no water. I was parched when I got home but survived it. Just about....


  • Registered Users Posts: 3,156 ✭✭✭jcsmum


    Because I unexpectedly did my lsr yesterday I ended up with no water. I was parched when I got home but survived it. Just about....


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    jcsmum wrote: »
    Because I unexpectedly did my lsr yesterday I ended up with no water. I was parched when I got home but survived it. Just about....

    Looking at your log it didn't seem to harm you anyway :)


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    jcsmum wrote: »
    Because I unexpectedly did my lsr yesterday I ended up with no water. I was parched when I got home but survived it. Just about....

    Alright, we heard you the first time :pac:


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  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Wednesday

    8 miles w/3x1600m interval @ 5K race pace

    7.91 miles in 1:05:47

    Avg Pace: 8:19
    Avg HR: 140

    2 miles to warm up then did the 3 x 1 mile intervals as below.

    7:16 Avg HR 146
    7:08 Avg HR 145
    7:09 Avg HR 145

    Very happy with these. Not used to running at this pace and definitly not for a mile at a time. Just tried to keep the pace steady for the complete interval. Legs felt ok as well which is a good sign.

    Just under 3 miles home for warm down.

    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|107.31
    Total|964.32


  • Closed Accounts Posts: 2,090 ✭✭✭shazkea


    Nice running P. Has the knee cleared up then?


  • Registered Users Posts: 3,156 ✭✭✭jcsmum


    menoscemo wrote: »
    jcsmum wrote: »
    Because I unexpectedly did my lsr yesterday I ended up with no water. I was parched when I got home but survived it. Just about....

    Alright, we heard you the first time :pac:

    Ha ha... I'm just showing off!


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    shazkea wrote: »
    Nice running P. Has the knee cleared up then?

    I'll tell ya on the 31st ;) Is definitly a lot better and hasn't affected me in the last couple of weeks. Still get the odd twinge and is a bit stiff after long runs but a combination of PT, Grid Foam Roller and The Stick are doing the job.


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Friday

    6.04 miles in 54:14

    Avg Pace: 8:58

    Nice steady paced run with a friend from work. Looking forward to meeting up with the gang in the morning and hear how taper madness is going. Looks like I'm going to pass through the 1000 mile barrier for the year early on in DCM.

    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|113.35
    Total|970.36


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Saturday

    11.97 miles in 1:46:43

    Avg Pace: 8:55
    Avg HR: 138

    Met up with the gang this morning for what I thought would be a nice handy run. Iron Lady was on pacing duties and was cranking up the pace at every opportunity :rolleyes:

    Feel as best prepared as I can be now but still haven't a clue how the race will go. Really looking forward to it though.


    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|125.32
    Total|982.33


  • Closed Accounts Posts: 2,663 ✭✭✭claralara


    :rolleyes:
    pistol_75 wrote: »
    Met up with the gang this morning for what I thought would be a nice handy run. Iron Lady was on pacing duties and was cranking up the pace at every opportunity :rolleyes:

    Feel as best prepared as I can be now but still haven't a clue how the race will go. Really looking forward to it though.

    I'd like to meet this Iron Lady you speak of; I'm pretty sure I've never met her before. I have no idea who that identity stealing stranger was yesterday!!

    Race will go brilliantly for you - your training has been spot-on! :)


  • Registered Users Posts: 6,554 ✭✭✭Mr Slow


    pistol_75 wrote: »
    Feel as best prepared as I can be now but still haven't a clue how the race will go. Really looking forward to it though

    8:30's will be no bother for you, don't forget to let the slope down into the Dodder basin from about 15 - 18 miles do the work for you and maintain even effort, it'll shave a bit off for you!


  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Tuesday

    4.57 miles in 42:40

    Avg Pace: 9:20

    Nice easy recovery pace run. No aches or pains and took little effort. Only a couple more runs before showtime.


    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|129.89
    Total|986.90


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  • Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Thursday

    5.81 miles in 52:08

    Avg Pace: 8:58

    Had sports massage last night and then out this evening for maybe last run before Monday. Couple of miles warm up. 2 miles @PMP and then home.

    PMP miles felt fine took a little while to regulate pace but felt fine holding the pace when I got sorted. No complaints.

    Now it's all down to the day itself. Looking forward to it.

    Month|Miles
    January|47.23
    February|33.22
    March|63.40
    April|85.47
    May|84.92
    June|131.10
    July|151.41
    August|131.88
    September|128.05
    October|135.7
    Total|992.71


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