Mr Slow: The Return

Woddle

Nice one and your spot on it's all about using the energy efficiently. The longer intervals are great for teaching the brain to pace properly. Myself and meno were doing 1k reps and for the first 2 we went out way too fast but were spot on for the rest. You'll probably surprise yourself with how far under 6 you'll go as your training has been very good and you should look into doing it with someone a little quicker than yourself and maybe on a track.

Mr Slow

Woddle wrote: »

Nice one and your spot on it's all about using the energy efficiently. The longer intervals are great for teaching the brain to pace properly. Myself and meno were doing 1k reps and for the first 2 we went out way too fast but were spot on for the rest. You'll probably surprise yourself with how far under 6 you'll go as your training has been very good and you should look into doing it with someone a little quicker than yourself and maybe on a track.

Thanks Woddle, timing doesn't work out for the group sessions, my other half is training to be a teacher and studying 24/7 so most of my runs are after the kids go to bed. Hopefully that'll change in the summer.

Mr Slow

Got to the park for 9 and ran 6.5 miles before being joined by the Vaggababe and Spaghetti, my calve seized up and dragged that blasted ligament across the knee. I put the stick to work and with some voodoo juice from Spaghetti we set off again. It took only a few hundred metres for it to loosen up again but was quite sore when I got home. I'll do some maintanence between now and taper and will get a sports massage then. That aside it was a comfortable run with no real flat spots, great weather and great company.

20:01 in 3:08:31 average pace 9:25

Mr Slow

Better start keeping track of my weeks:

Tuesday: 6.49 miles average pace 8:34
Wednesday: 11.5 miles average pace 8:38
Friday: 4 miles with princess, took a long time
Saturday: 3 miles @ 9:15, 1 mile @ 6:05
Sunday: 20:01 miles average pace 9:25

Total for week: 46 miles.
Total for year: 461.5 miles.

chinguetti

Took me a while to get up to pace to pass you going up the Kybher so the speed sessions are working if you ask me.

Thanks again for the stick - about to use it on the legs so if there's anyone in the Northside hears some screams - tis me

(How long before someone makes a funny comment:p)

Mr Slow

chinguetti wrote: »

Took me a while to get up to pace to pass you going up the Kybher so the speed sessions are working if you ask me.

Thanks again for the stick - about to use it on the legs so if there's anyone in the Northside hears some screams - tis me

(How long before someone makes a funny comment:p)

Ah you only caught me cause I died towards the end, you'd really want to look at doing some speed sessions :rolleyes::pac:

digger2d2

chinguetti wrote: »

Thanks again for the stick - about to use it on the legs so if there's anyone in the Northside hears some screams - tis me

As if a Northsider would react to someone screaming :cool:

chinguetti

Lots of Dubs screaming down the road in Croker at present.

The pain from that stick - the good Lord its agony

rainbow kirby

chinguetti wrote: »

The pain from that stick - the good Lord its agony

The pain is your friend

Mr Slow

rainbow kirby wrote: »

The pain is your friend

Ha ha, The Stick is your friend.

RayCun

mrslow wrote: »

Got to the park for 9 and ran 6.5 miles before being joined by the Vaggababe and Spaghetti, my calve seized up and dragged that blasted ligament across the knee. I put the stick to work and with some voodoo juice from Spaghetti we set off again.

You brought the stick with you on the training run :eek:

Mr Slow

RayCun wrote: »

You brought the stick with you on the training run :eek:

If I hadn't, I wouldn't have reached 20. I'm thinking of some mechanism where I can carry it across my back in Cork like a ninja sword, just in case!

jcsmum

Great LSR, super pace too.

Mr Slow

jcsmum wrote: »

Great LSR, super pace too.

Thanks missus, the confidence is up now. Doing 17 next Sunday with 22 the following week if you're about?

jcsmum

mrslow wrote: »

Thanks missus, the confidence is up now. Doing 17 next Sunday with 22 the following week if you're about?

Sunday is golf day in our house, I get Saturday mornings, he gets Sunday mornings. :rolleyes:
I wasn't going to bother doing any more runs longer than 18 from now to Cork. I've done 21, 20.5 and 20. Enough!
Will aim to do 18 next Saturday am.

Mr Slow

jcsmum wrote: »

Sunday is golf day in our house, I get Saturday mornings, he gets Sunday mornings. :rolleyes:
I wasn't going to bother doing any more runs longer than 18 from now to Cork. I've done 21, 20.5 and 20. Enough!
Will aim to do 18 next Saturday am.

I might be able to do Sat on Sat week but this Sat, I is racin boy!

Perkina3

Well done mate.... Good run! Hope Cork goes well for ya! Will get out for a run with you eventually!

shazkea

Training is ticking along nicely for you; well done on 2nd 20 miler

Mr Slow

shazkea wrote: »

Training is ticking along nicely for you; well done on 2nd 20 miler

Thanks missus, good luck with your relay!

Mr Slow

6 miles @ 9 min pace followed by 5 x 600m reps, splits as follows:

05:54 06:05 06:04 06:15 06:07
I pushed pretty hard on these, legs were still a bit unhappy after Sunday's 20, the last two reps were powered by my arms as my legs were knackered.

As much as I hate to disappoint Meno, there was no puking. next week's reps are 1,200m so hopefully I'll throw up then like a real man;):P:pac:

jcsmum

mrslow wrote: »

6 miles @ 9 min pace followed by 5 x 600m reps, splits as follows:

05:54 06:05 06:04 06:15 06:07
I pushed pretty hard on these, legs were still a bit unhappy after Sunday's 20, the last two reps were powered by my arms as my legs were knackered.

As much as I hate to disappoint Meno, there was no puking. next week's reps are 1,200m so hopefully I'll throw up then like a real man;):P:pac:

You see I told you, it's all about the arms!

Mr Slow

jcsmum wrote: »

You see I told you, it's all about the arms!

When I saw the bold text, I thought there was a mistake :eek:

jcsmum

mrslow wrote: »

When I saw the bold text, I thought there was a mistake :eek:

There's only one person I'm going to pull up on his spelling mistakes!

Mr Slow

9.08 Miles in 1:21:50

Was suffering pretty bad heartburn from the off tonight out of nowhere and every half mile or more I'd get a wave of it which almost stopped me in my tracks. The plan was 11 miles but as I was nearing home I bailed to seek out some antacids.

Mr Slow

4 miles @ 9:40 pace and I threw in 400m @ 6:40 to test the water for tomorrow's race, it didn't feel good but more yo do with an upset stomach. Hopefully I'll be thrilled with a sub 21 tomorrow!

menoscemo

Best of luck tomorrow Mr Slow. Sub 21 will be no bother to you. Just make sure to go out fast enough to give yourself a chance. If you feel like you're dying half way, that means you're doing it right

If you get a chance, try to trip up the Bro as he goes past you. I don't want the fecker setting an unachievable target for me at the Donore race.

Aimman

Best of luck in the race.

chinguetti

menoscemo wrote: »

If you get a chance, try to trip up the Bro as he goes past you. I don't want the fecker setting an unachievable target for me at the Donore race.

I'll just stay ahead of him so to avoid injury;). I'm going just for a jog and i'll use you to drag me to a good time in Donore with all that speed work that you be doing.

Have to get someone with a camera at the finish again.

menoscemo

chinguetti wrote: »

I'm going just for a jog

:rolleyes: really? this is the last time you 'just went for a jog'

RacoonQueen

Best of luck dude.

Mr Slow

Met Chinguetti before the start and we did a small warm up, then bumped into Ultraman and Digijem. Never met Ultraman before but I had my Boards AC top on which prompted him to say hello.

Hit the button when I crossed the start line as I've gone with the gun in the past and gotten stuck behind some walkers, the best part of the first km flew by until we rounded the corner to a nasty hill, raced down the other side and plugged on reminding myself that if I didn't feel like quitting I wasn't pushing hard enough. Just before the 4th km we encountered a nasty rise and even though I was passing people it was tough going. The last 400m were really tough and I was barking out loud at myself to keep going, 100m to go and I could hear and almost feel the breath of a runner behind me when Chinguetti gave me a big shout out and I managed a last kick to leave the other guy behind and cross the line in 20:55, beating my previous pb set on New Year's Day of 22:47 convincingly

5K in 20:55, average pace 6:41

Met Ral3 after I finished and chatted with him from my horizontal position on the grass.

Great race, great organisation and welcome and definately one for the calendar.

Thanks to all at Le Cheile.

rainbow kirby

Very nicely done, you must be chuffed with that

Mr Slow

rainbow kirby wrote: »

Very nicely done, you must be chuffed with that

Thanks J, I'm thrilled, Chinguetti ran it in 18:28 but I think he got a lift somewhere along the line.

Woddle

Just looked at your splits, super pacing. Sub 20 won't be far off, well done.

RacoonQueen

Great stuff, super pacing. Sub 20 in Donore :pac:

RayCun

Woddle wrote: »

Just looked at your splits, super pacing.

Yep, slightly negative splits, very impressive, and that's a good chunk off your PB. Well done!

digger2d2

There's pace in them there legs alright......Nice shiny new PB Dude!!

W.B. Yeats

mrslow wrote: »

Met Chinguetti before the start and we did a small warm up, then bumped into Ultraman and Digijem. Never met Ultraman before but I had my Boards AC top on which prompted him to say hello.

Hit the button when I crossed the start line as I've gone with the gun in the past and gotten stuck behind some walkers, the best part of the first km flew by until we rounded the corner to a nasty hill, raced down the other side and plugged on reminding myself that if I didn't feel like quitting I wasn't pushing hard enough. Just before the 4th km we encountered a nasty rise and even though I was passing people it was tough going. The last 400m were really tough and I was barking out loud at myself to keep going, 100m to go and I could hear and almost feel the breath of a runner behind me when Chinguetti gave me a big shout out and I managed a last kick to leave the other guy behind and cross the line in 20:55, beating my previous pb set on New Year's Day of 22:47 convincingly

5K in 20:55, average pace 6:41

Met Ral3 after I finished and chatted with him from my horizontal position on the grass.

Great race, great organisation and welcome and definately one for the calendar.

Thanks to all at Le Cheile.

Fair play
You were just ahead of me....( 21.15 I think) having not looked at your log before were you the tallish guy in the boards AC top? If so you passed me just at the top of the humpbacked bridge over the railway line- you were motoring well. Nice to squeeze under 21- obviously sub 20 is next!

chinguetti

Yeah i got a lift on the motorbike - the agony on my face will appear on a photo somewhere i'm sure;)

Great going and there's a bit more time there once you have Cork out of the way. You missed the cakes - well worth it and had to go back for seconds:p

Mr Slow

W.B. Yeats wrote: »

Fair play
You were just ahead of me....( 21.15 I think) having not looked at your log before were you the tallish guy in the boards AC top? If so you passed me just at the top of the humpbacked bridge over the railway line- you were motoring well. Nice to squeeze under 21- obviously sub 20 is next!

Thanks, that was me and you could have called me anything at that point and I wouldn't have noticed.:eek:

Mr Slow

chinguetti wrote: »

Yeah i got a lift on the motorbike - the agony on my face will appear on a photo somewhere i'm sure;)

Great going and there's a bit more time there once you have Cork out of the way. You missed the cakes - well worth it and had to go back for seconds:p

You'll be carrying those cakes around Donore!:D

Oisin11178

mrslow wrote: »

You'll be carrying those cakes around Donore!:D

I think you need to change your username if you can go under 21 mins for 5 k bud:D

Mr Slow

Oisin11178 wrote: »

I think you need to change your username if you can go under 21 mins for 5 k bud:D

I asked for a full stop once, they said 'no' so I'm stuck with Mrs Low;)

Mr Slow

Met up with Meno, Shels, claralara and Raycun @ 9am sharp :rolleyes:, we returned to the car park to pick up Chinguetti and the Vaggababe, we ran pretty much every direction we could in the park even taking in Knockmaroon hill . At about 17 miles which was to plan, Meno had succeeded in talking me into doing 20 'as I was at it'

20 miles in 3:03:22 average pace 9:10 min miles :cool:

So that's 3 x 20 milers with the time shortening naturally as I do each one. I won't push it to 22 next week as I have a pretty heavy plan midweek. After next Sunday I'm into taper and then the madness sets in.....:eek:

menoscemo

mrslow wrote: »

I won't push it to 22 next week as I have a pretty heavy plan midweek.

When did you decide this?

Are you still up for the 20 though? I'm sure I can talk you into the 22 :pac:

Good running today. The pace really picked up for the last 5 miles which makes it absolutely brilliant training, teaching the body to speed up when it's tired

Mr Slow

menoscemo wrote: »

When did you decide this?

Are you still up for the 20 though? I'm sure I can talk you into the 22 :pac:

Good running today. The pace really picked up for the last 5 miles which makes it absolutely brilliant training, teaching the body to speed up when it's tired

Thanks Dude, we'll have 20 miles to discuss it!;)

tHE vAGGABOND

Thanks Dude, we'll have 20 miles to discuss it

So you will be convinced by the time we leave the car park again :pac:

Mr Slow

Pain is your friend!

jcsmum

Wow, so impressed, firstly with your 5k PB and then running 20 miles yesterday at such a quick pace.
Way to go...

Mr Slow

tHE vAGGABOND wrote: »

So you will be convinced by the time we leave the car park again :pac:

Just make sure the ice cream van waits for me!

jcsmum wrote: »

Wow, so impressed, firstly with your 5k PB and then running 20 miles yesterday at such a quick pace.
Way to go...

Thanks Missus, what about you with another 20 (19.4 counts)?