Mr Slow: The Return

average_runner

Are you doing a 10k in the taper?

Thinking of Dondea 10k, how about yourself?

Mr Slow

average_runner wrote: »

Are you doing a 10k in the taper?

Thinking of Dondea 10k, how about yourself?

I signed up today, have you done the 10k race followed by lsr yet?

average_runner

Nope. But its only a 16 mile run so will do it local in lucan.

Might not go all out in the race, but will sign up tonight.

Do you recommend the approach?

Mr Slow

average_runner wrote: »

Nope. But its only a 16 mile run so will do it local in lucan.

Might not go all out in the race, but will sign up tonight.

Do you recommend the approach?

All I can say is that it's there for a reason and I ran well in Cork off of the back of the program, I was however shattered after it and unable to complete the 3 x 1 mile @ 5k pace, but a nice shiny new 10k pb leading into the marathon is good for the confidence. Trust in P&D

average_runner

Cool, i sign up tonight so.

If i miss the 3x1600m runs it be ok as have done 3 sessions with 5/4 x 1000m

Might do the speed session with the club instead that night, it be 400, 800,1000, 1000, 800,400

Havent run 10k since April and that was a pb of 44:17.

Any idea if the course is flat or hilly?

Mr Slow

average_runner wrote: »

Cool, i sign up tonight so.

If i miss the 3x1600m runs it be ok as have done 3 sessions with 5/4 x 1000m

Might do the speed session with the club instead that night, it be 400, 800,1000, 1000, 800,400

Havent run 10k since April and that was a pb of 44:17.

Any idea if the course is flat or hilly?

Chinguetti's post says it all, one slight hill at 2k. What are you hoping for?

average_runner

Not sure what I am looking for, as alot of miles will be in the legs before I get there, as did 20 last sat, another 20 sat week and not sure what m plan is for this weekend.

If i get in around 44:xx I be happy.

What about you?

Mr Slow

average_runner wrote: »

Not sure what I am looking for, as alot of miles will be in the legs before I get there, as did 20 last sat, another 20 sat week and not sure what m plan is for this weekend.

If i get in around 44:xx I be happy.

What about you?

You did 44 odd in April and having gone through most of P&D you should be expecting better than the same.

I'll be going for sub 42, ideally 41:40 to knock 2 mins off of my Dunshaughlin time which is soft but it remains to be seen how soft. I was going to do the Racepix 5k but I think I'd be pushing it that close to DCM.

average_runner

Aim low and see what happens


Just entered there now. Looking forward to it already:)

Mr Slow

average_runner wrote: »

Aim low and see what happens

Aim high and hang on!!!;)

Mr Slow

4.2 mile warm up at 8:30 followed by 5 x 600m @ 5k race pace.

Some were faster than others, found it hard to sit into pace and just ran on feel, the last one had a sting to it.

Splits (av pace): 5.52,6.04,6.31,6.00 and 5.35.

1.6 mile warm down @ 10 min miles.

Mr Slow

10 miles in 1:30:37 average pace 9:02 min miles.

I've been worried recently that every run was taxing on my quads and hamstrings and only realised tonight why, I've nearly 600 miles in these runners and they're shot! When I was heel striking I'd have noticed earlier because my IT Band would have been the first warning sign. Off to Base2Race with me in the morning!:D

shazkea

Mr Slow wrote: »

Off to Base2Race with me in the morning!:D

You've been hanging around with RQ too long

tHE vAGGABOND

Mr Slow wrote: »

I've nearly 600 miles in these runners and they're shot!

Yea, noticed earlier that one of my pairs is also shot, wondering what to do. Im sure the fine gents in Amphibian King can help me. Wondering about maybe getting a light racing shoe for the marathon and other races?

Mr Slow

shazkea wrote: »

You've been hanging around with RQ too long

Picked them up this morning, they changed the colour and are very pretty

Mine!!!!

RayCun

tHE vAGGABOND wrote: »

Yea, noticed earlier that one of my pairs is also shot, wondering what to do. Im sure the fine gents in Amphibian King can help me. Wondering about maybe getting a light racing shoe for the marathon and other races?

Not for the marathon, not at this stage :eek:

Mr Slow

tHE vAGGABOND wrote: »

Yea, noticed earlier that one of my pairs is also shot, wondering what to do. Im sure the fine gents in Amphibian King can help me. Wondering about maybe getting a light racing shoe for the marathon and other races?

I wouldn't change your shoe at this stage, just buy the Brooks again, remember what it was like changing over to them? Imagine something completely different with 4 weeks to go. :eek:

Brianderunner

+1 on what the others are saying Vagga. A light racing shoe would tear your legs in 2. For 5k/10k maybe. TheRoadrunner ran 2:36 in Kayano's last Sunday. Your normal training shoe shouldnt stop you from hitting your time.

tHE vAGGABOND

Thanks folks - was just wondering

3rd [and final ever] pair of Glycerin 8's ordered :cool:

Mr Slow

tHE vAGGABOND wrote: »

Thanks folks - was just wondering

3rd [and final ever] pair of Glycerin 8's ordered :cool:

I bought Kinvaras a few weeks back, love them, a few issues but I hope to be lashing through 5k's in them next year!

Mr Slow

10 miles in 1:30 average pace 9 min miles.

I managed to miss the rain this evening to take my new babies out for a trot. I noticed a big difference with the cushioning and hopefully that'll help the legs get back to feeling 100% especially with the session I have planned for Sunday :eek:

RayCun

So - 7.45 pace? 3.23 target?

Mr Slow

RayCun wrote: »

So - 7.45 pace? 3.23 target?

No, it's a suck it and see workout, I'm considering sub 3:25 and want to see how tomorrow's workout goes - 4 mile wu, 14 miles @7:45 and 2 warm down.

menoscemo

Mr Slow wrote: »

No, it's a suck it and see workout, I'm considering sub 3:25 and want to see how tomorrow's workout goes - 4 mile wu, 14 miles @7:45 and 2 warm down.

yeah, to run sub 3'25 you will have to do 7'45s by the garmin. My Berlin time was 3'26 and the av pace was 7'47/mile according to Garmin. The course will always measure long on the garmin, costing about 2 minutes.

Mr Slow

menoscemo wrote: »

yeah, to run sub 3'25 you will have to do 7'45s by the garmin. My Berlin time was 3'26 and the av pace was 7'47/mile according to Garmin. The course will always measure long on the garmin, costing about 2 minutes.

Exactly, think it was about .25 of a mile last year which is 2 mins @ 8 min miles

average_runner

Hope ye guys dont get the weather I had today, rivers flowing out my runners:mad:

Great strenght training though, runners still soaked

digger2d2

average_runner wrote: »

Hope ye guys dont get the weather I had today, rivers flowing out my runners:mad:

Great strenght training though, runners still soaked

It was something else... I spent 3 hours running in it... Warmest day of the year recently and then monsoon weather

Mr Slow

For a variety of reasons this run was tough aside from the fact that it was a hard session.

I met jcsmum and Pistol @ 9am and after a 4 mile chat we parted ways and I started my PMP session, I really had to hold back on the first mile but by 4 miles in it was feeling hard, I wasn't on form anyway but to me it felt ridiculous that this pace was heavy going given my pace in the half. I decided to start on the south end of the park (more of a workout with the hills) and after 9.4 miles (total) I linked up with Meno and we followed the 10 mile route, hills were hard and drags were tougher and I spent the last two miles of the PMP part feeling like I was closing in on the finish of the marathon itself. we did a 2 mile warm down and I shuffled along bringing the run to a close @ 9:3x pace but just in time to see the Marie Keating Foundation release a load of pink balloons.

20 miles in 2:45:09 average pace 8:15 min miles.

4 miles @ average 9:34
14 miles @ average 7:43
2 miles @ average 9:20

I would not have finished this run on target if it were not for Meno, has to be said!

menoscemo

Those PMP miles were surely a tad faster that 7'46 More like 7'43?

Mr Slow

menoscemo wrote: »

Those PMP miles were surely a tad faster that 7'46 More like 7'43?

I averaged it on the phone, could be wrong alright, if you say 7:43 we'll go with that!

menoscemo

Mr Slow wrote: »

I averaged it on the phone, could be wrong alright, if you say 7:43 we'll go with that!

It's deffo 7:43. Only 3 miles were more that 7:45, the other 11 were under. That's what you get for not resetting your watch for the PMP miles

Mr Slow

menoscemo wrote: »

It's deffo 7:43. Only 3 miles were more that 7:45, the other 11 were under. That's what you get for not resetting your watch for the PMP miles

My charger is on the blink and reset the whole bleedin watch, I'm lucky I've a report at all.

digger2d2

Jeez, you boys are like a couple now;)

RacoonQueen

digger2d2 wrote: »

Jeez, you boys are like a couple now;)

They ran past me and ignored me. They were hand in hand looking lovingly into each others eyes. No wonder they didn't see me.

digger2d2

digger2d2 wrote: »

Jeez, you boys are like a couple now;)

RacoonQueen wrote: »

They ran past me and ignored me. They were hand in hand looking lovingly into each others eyes. No wonder they didn't see me.

I've heard they are moving in together - They've already bought a puppy and called it ''Pfitzinger''

Mr Slow

digger2d2 wrote: »

Jeez, you boys are like a couple now;)

RacoonQueen wrote: »

They ran past me and ignored me. They were hand in hand looking lovingly into each others eyes. No wonder they didn't see me.

What goes on, on a run, stays on a run! :cool:

Mr Slow

RacoonQueen wrote: »

They ran past me and ignored me.

Would you salute you, if you were me?

digger2d2

Mr Slow wrote: »

Would you salute you, if you were me?

RQ should have been saluting our great leader

RacoonQueen

Mr Slow wrote: »

Would you salute you, if you were me?

I'd bow at and kiss my own feet if I could.

Mr Slow

RacoonQueen wrote: »

I'd bow at and kiss my own feet if I could.

Ah c'mon, I only ate a little while ago.:eek:

digger2d2

RacoonQueen wrote: »

I'd bow at and kiss my own feet if I could.

Take out your bottom ribs, it worked for me :D

Mr Slow

6.2 miles in 58 mins average pace 9:24.

I was lamenting the pace the whole way through this and just wanted to run but now that I'm home my legs feel great and I'm ready to take on the week!

Mr Slow

5 mile warm up with 4 x .75 mile @ 5k current race pace.(6:28) 2.5 min recovery

I really wasn't in the humour for running last night and the wind didn't help on the out and back intervals :mad: still, I did find them relatively handy so the odds for sub 20 on the next attempt are falling.

RayCun

Mr Slow wrote: »

the odds for sub 20 on the next attempt are falling.

Racepix 5k? Or waiting until after the marathon?

Mr Slow

RayCun wrote: »

Racepix 5k? Or waiting until after the marathon?

I'll wait until after, it may even go to New Year's Day and I'll do the Tom Brennan Memorial again.

Mr Slow

12 mile general aerobic run.

This was to be an LSR but it's pretty cold out there especially when the sun disappears mid run and I didn't want to be out there any longer than I had to.

12 miles in 1:37:25 average pace 8:04 min miles (First few splits are .75 mile as I forgot to change back from the intervals the other night:o)

Mr Slow

Easy 20 my a5s, met up with Racoon, Chinguetti and ShivDCM for a windy and hilly tour of the park (Meno came along for a recovery later). I had quite a few low spots during this but finished strong, I'm still carrying a lot of work in the legs so taper should hopefully turn all that work into fitness and endurance for the big day.

20.27 miles in 3:06:10 average pace 9:10 min miles.

Mr Slow

6.3 miles in 50:24 (8 min mile average) followed by 5 x 600m average 2:23 per lap, .3 back to the house totalling 8 miles even.

Really enjoyed this run, glutes feel quite tight along with the calves but they'll have to wait til next week to get ironed out by some deviant posing as a sports therapist.

Mr Slow

6.3 mile recovery in 57:32 average pace 9:06.

Played air guitar for Sweet Child O Mine on this run and crooned along with Bobby Darin, really refreshed now.

Mr Slow

I picked up Ray and Chinguetti this morning and off we went down to Donadea. Once we left the motorway we were guided in with luminous signs the whole way to the clubhouse. Registration was done in a matter of seconds and we had plenty of time to peruse all the goodies supplied in the race bags. I was given a sub 40 wrist band in error much to the amusement of Spaghetti:mad:,(next year I'll be making use of it)

Race Start: I positioned 3 rows back from the front right behind the sub 40 pen and as I was going for sub 42 figured I'd have a clean getaway, wrong:mad:. I had a bit of weaving to do and had to b1tch at some giant idiot who nearly took the head off of me by waving with both arms across my face to his supporters, I knew I was going too fast at 6:30 here but figured I'd pull it back in the next mile. I then passed the middleaged woman without a bra (seriously:eek:) bopping along like she was out for a stroll.

Miles 0 - 2: I was finding it tough to get into my stride and my breathing was quite heavy, I had to banish negativity here as the devil on my shoulder was telling me how hard this was and it's not even a goal race, just take your foot off the gas and enjoy it but I resisted and dug in.
Splits: 6:30 and 6:48

Miles 3 - 4: Really struggling now heading towards the half way point, wishing it was all over and not caring about the guy who just passed me (I caught him later;)) I suddenly lifted myself out of self pity city and pushed hard, I had a target....there was a guy ahead of me from Raheny Shamrocks that I was neck and neck with in a 5k earlier in the year, he wasn't beating me today. I started picking people off one at a time, I didn't feel like I was going any faster but I was pushing harder.
Splits: 6:51 and 6:48

Miles 5 - 6.2: I was in the horrors now but passed my target at 4.5 miles, I used a trick I read somewhere, (When you get to the top of a hill, no matter how bad you feel just keep pushing because most people are so relieved to get there they take a brief moment at the top to recover, if you pass someone at this point and give it that extra push it's mentally crippling for the victim) this gave me more confidence and allowed me to push harder even though the pace wasn't increasing but people were coming back to me and I was on target. The last mile was me pleading with the Gods for an end to this nightmare and telling myself how much I hated running at that pace, I snapped out of it quickly when one of my victims came back to haunt me and his heavy breathing spurred me on to push over the line at 6 min pace.
Splits: 6:54 and 6:54

All told 41:44 and a new pb by almost 2 mins on Dunshaughlin, placing 44th out of 800+:D:D:D:D

Summary: A fast but challenging course, great organisation by Donadea AC with a fantastic spread and goodie bag - I will be back next year without a doubt.