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Ronnie Runs Riot
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Thanks krusty, Yeap 100 miler this week, don't know about you, I'm just going around like a zombie at the moment, eat, run, eat, work, sneaky run, bit more work, eat, bed and repeat. Now where's your log for my target tomorrowKrusty_Clown wrote: »Another 100 mile week this week? Thankfully the last one in the schedule, and life can start resembling something a little closer to normal! Got that tempo session done this afternoon and it wasn't that bad (relatively speaking), though the wind was a pain in the face. Good luck with the session.
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I'm exactly like that. But this week coincides with two days of all-day customer visits (including dinners out and 12 hour work days leading up to it in order to create presentations), plus a wedding on Saturday, and you get a picture of what my week has been/will be like! I decided to start my 100 mile week on Sunday (US calendar!) and ran 20 miles the day after the Athlone half marathon. For the next three days, I have to do all my runs early in the morning before work/wedding. Week from hell. But if I can survive this, I'll be bullet-proof. Don't have time to update my training log/write a race report, but here's the session. The two tempo sections finished up at 20:08 @ 5:44/mile. Anyway, hang in there. The mileage is all downhill from here.Thanks krusty, Yeap 100 miler this week, don't know about you, I'm just going around like a zombie at the moment, eat, run, eat, work, sneaky run, bit more work, eat, bed and repeat. Now where's your log for my target tomorrow0 -
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I'm doing the Moone Kilomarathon next week (as opposed to the Kilcock Kilomarathon the following week!), but it'll be pure marathon pace @6 min/mile. No other races planned, but might do a few 5ks (parkruns) as we get closer to race day, just to stay sharp. By the way, when you sit down to map out your plan, it's only 5 weeks to race day, not 6 weeks.Think the track would have being the way to go alright, I a creature of habit, a tempo run to do, ah ok my tempo loop it is then kinda thing. As for races I'm getting tempted to race the Kilomarathon, a little unsure if its a good idea or not, going to do the next 15 MP run at the Athlone 3/4 marathon and again tempted by the donadea 10k and start a 2 week taper from there, still a little up in the air, going to sit down this evening and plan out the next 6 weeks and decide which way to go. Whats your plan, are you going to race anything or just concentrate on getting the miles in?
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Sun 22/9: 24.01 miles long @ 7:09 m/m
So longest training run ever and it went pretty well. I went out and wasn't bothered about pace, just a case of getting around. Had company for the first 10 miles at about 7:30 pace which eased me nicely into it. I ended up doing 2 x 10 mile laps with 2 x 2 mile laps tagged onto the end if each circuit of the curragh running on a mixture of grass and road. Getting back to the start point I always seemed to be meeting somebody getting ready for their sunday morning trot which broke the monotony of the miles. Plodded around with no real issues although passing the car after 22 miles was a little cruel for the last 2 mile circuit. Finished up tired but still feeling pretty strong. 101 mile week.
Mon and Tue: Nothing, had a real drop in motivation (again), a few annoying things in work at the moment but still that should be the time to keep running. Frustrated after such a good week before.
Wed: 6.2 miles easy @ 6:45 m/m
Had to have a chat with myself to get out the door and even at that the mind was struggling. I was in a little bit of a hurry home, still I should have got a run in the morning in to make up some miles. Doubts kicking in.
Thurs: 10.04 miles easy @ 6:37 m/m
A little better today, still having that inner battle to get out the door but once I did I actually enjoyed this. The legs are fine at the moment just get the motivation right and I'll be flying.
Fri: 8.5 miles easy @ ~ 7:00 m/m followed by 6 x 1 mile (5:44,5:41,5:41,5:42, 5:41, 5:41), then 2 miles c/d, total 16.86 miles
Would have liked to do this session earlier this week but the way I was thinking I was afraid it might kill off my short running career. So out for the first 60 mins easy, nothing spectacular just enjoying jogging around at a comfortable pace which finished off at the newbridge track. So told myself to ease into it and just make sure of completing the session. The first rep I felt pretty good, holding myself back if anything then after that I was flying. It felt like I just needed a few quicker miles to kick start again. Finished up strong, feeling like I could have went a little faster but that not what this session was about.
Sat: 7.97 miles easy @ 7:10 m/m
Pretty tired on this one but thats no harm, planned a recovery run but dont seem to be able to run slower at the moment, just letting the body get into a rhythm and whatever pace its at I just seem to have to hold that.
Sun: The big one.
2 miles E, 4 x 1 mile @ T, 10.2 miles E, 4 x 1 mile @ T, 1.6 miles E. Totat 22.59 miles.
The first two miles out out to the flat bog road ( track locked up) and I actually felt pretty good. Lucky enough there's a section of road thats just over a mile long and apart from a few slight rises and falls pretty flat. This section of road and myself to become both friends and enemies today. Again the first few repeats I was feeling pretty strong, The last one I had to work a little harder but by no mines struggling to hold the pace, a little to fast if anything. Splits ( 5:41,5:40,5:42,5:39).
Then to the ten mile run, Just said to myself keep it nice and comfortable, no need to be a hero. A little pitstop back home for a mouthful of water and back to it. Averaged about 7 m/m for this section and coming to the end of this I could feel a little bit of fatigue building in the legs, the next 4 reps are going to be a little tougher. Gathered myself for a minute and shook the legs out and off I went. The first mile wasn't actually to bad once I got used to the change of pace but then the real worked started. The second half of the second rep I was starting to get a little wobbly but gritted the teeth and finished it off, getting impure thoughts at this stage, wondering how I'll do another 2. Gathered myself before I had more time to think and kicked on again. Felt a little better on this one although I was holding onto a wall of a house for the recovery at the end, only realising people were looking out their window at me after the minute, probably wondering what this mad man is at. The last rep I just said to myself get it done, 5:50 pace will do but get it done.Ended up feeling better than the other two and still on target, giving a little yes when the watch beeped. Splits (5:41, 5:42, 5:43, 5:43) A little mile and a half wobble home.
A bad first half to the week but finished well, 16 miles behind target but the important things done.0 -
No call for that kind of talk. You're in better shape than me, and I'm in damn good shape.Had to have a chat with myself to get out the door and even at that the mind was struggling. I was in a little bit of a hurry home, still I should have got a run in the morning in to make up some miles. Doubts kicking in. The next four weeks are very straightforward. After that it's just a case of running the race and fighting over who orders the first round of beers. 0 -
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Hey marthastew, hope your right, might even be a glass of red waiting for you
, you racing Dublin or on pacing duties?
Fri: 8.4 miles easy @ 6:40 m/m
Oh if you could bottle that feeling, was flying today. The first time feeling strong and fresh in ages, the reduction in miles might be having an effect, hopefully not to soon, think I worry to much.0 -
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Thurs: 7.97 miles easy/ steady @ 6:27 m/m
Not the smartest of runs especially with a race at the weekend. Was a little late to meet the others from the club so got it into my head to go chasing and then ease up whenever I caught them. After 2 miles I caught the slower group just as they were turning off on a 4 mile route, ok push on, catch the next group, turned a corner and seen them, just as I caught them they turned off on a 6 mile route, so just me left on the 8 mile route, sure may as well keep going. Ran the next few miles good and strong and the last half mile uphill which I pushed up it, still good and strong. So decent run but still not very smart.
Fri: 4 miles recovery
Just a nice handy recovery run to try freshen up for tomorrow. felt a little heavy legged although running slower I seem to feel like thatlately.
Sat: Donadea 10K
Here follows a report on how to race like an idiot.
Did about a 2.5 mile warm up with a few strides. Not feeling great at this stage, feeling some fatigue in the legs, especially the calfs. Lined up in the second row telling myself I'll be grand once we get going. So the race starts and soon find myself in a group trailing two leaders. With a few misguided designs on a top five finish I decided to try stay with this group of 5/6 although I was finding the pace a little hot, thinking things will settle down after the first K. No such luck, the first K came and went, still running hard, to hard, getting stubborn now, we hit a short downhill and I started losing touch, the mile alert went off, 5:08, finding it tough but easing back to a more sensible race pace. The next mile was spent on my own, working hard but holding the gap to the group ahead which was encouraging but starting to struggle on the little rises that we hit pretty frequently on the course. Mile 2 in 5:31, happy enough but I was starting to pay for the fast start, struggling to hold any sort of pace on the drags andthe little downhills were spent trying to recover. Heard a few shouts from supporters coming from behind me, a quick glace back to see a Celbridge runner gaining, with my legs nearly giving up. Just as we passed the 5K mark he caught me, turned said we should work together for the next 5k, I muttered "cant" at him and off he went. For the next couple of Ks I surprised myself and held about a 10m gap to him but on a drag up to the 8K mark I was running in treacle, losing him and the sure sign of struggling, looking behind, lucky enough nobody to be seen. From last year I remember the finish was downhill so just said push till 9k and then take it on home, only to be hit by another couple of drags. The turn to the finish and the joy of the final few hundred meters of downhill, about 200 to go spotted the clock and realised a pb was on but would be tight, raised a sprint and crossed the line in 34:30, a 4 second pb. Really paid for that first mile, struggling for most of the rest of the race and a little disappointed not to be closer to a sub 34 but a good blow out all the same and lessons learned. No point in posting the second half splits, all over the place with the tree cover, including a 6:10 mile, I was slow but not that slow. A mile cool down jog back to the car with TRR who ran an excellent race.
10K in 34:30 PB for 9th place0 -
Seems more like a report on how to put a negative spin on a pb. Well done, not the easiest course Id say, so you can be well happy. The sub 34 is in the post.Thurs: 7.97 miles easy/ steady @ 6:27 m/m
Not the smartest of runs especially with a race at the weekend. Was a little late to meet the others from the club so got it into my head to go chasing and then ease up whenever I caught them. After 2 miles I caught the slower group just as they were turning off on a 4 mile route, ok push on, catch the next group, turned a corner and seen them, just as I caught them they turned off on a 6 mile route, so just me left on the 8 mile route, sure may as well keep going. Ran the next few miles good and strong and the last half mile uphill which I pushed up it, still good and strong. So decent run but still not very smart.
Fri: 4 miles recovery
Just a nice handy recovery run to try freshen up for tomorrow. felt a little heavy legged although running slower I seem to feel like thatlately.
Sat: Donadea 10K
Here follows a report on how to race like an idiot.
Did about a 2.5 mile warm up with a few strides. Not feeling great at this stage, feeling some fatigue in the legs, especially the calfs. Lined up in the second row telling myself I'll be grand once we get going. So the race starts and soon find myself in a group trailing two leaders. With a few misguided designs on a top five finish I decided to try stay with this group of 5/6 although I was finding the pace a little hot, thinking things will settle down after the first K. No such luck, the first K came and went, still running hard, to hard, getting stubborn now, we hit a short downhill and I started losing touch, the mile alert went off, 5:08, finding it tough but easing back to a more sensible race pace. The next mile was spent on my own, working hard but holding the gap to the group ahead which was encouraging but starting to struggle on the little rises that we hit pretty frequently on the course. Mile 2 in 5:31, happy enough but I was starting to pay for the fast start, struggling to hold any sort of pace on the drags andthe little downhills were spent trying to recover. Heard a few shouts from supporters coming from behind me, a quick glace back to see a Celbridge runner gaining, with my legs nearly giving up. Just as we passed the 5K mark he caught me, turned said we should work together for the next 5k, I muttered "cant" at him and off he went. For the next couple of Ks I surprised myself and held about a 10m gap to him but on a drag up to the 8K mark I was running in treacle, losing him and the sure sign of struggling, looking behind, lucky enough nobody to be seen. From last year I remember the finish was downhill so just said push till 9k and then take it on home, only to be hit by another couple of drags. The turn to the finish and the joy of the final few hundred meters of downhill, about 200 to go spotted the clock and realised a pb was on but would be tight, raised a sprint and crossed the line in 34:30, a 4 second pb. Really paid for that first mile, struggling for most of the rest of the race and a little disappointed not to be closer to a sub 34 but a good blow out all the same and lessons learned. No point in posting the second half splits, all over the place with the tree cover, including a 6:10 mile, I was slow but not that slow. A mile cool down jog back to the car with TRR who ran an excellent race.
10K in 34:30 PB for 9th place0 -
Ha ha yeah, suppose should be happy with a pb, hard to pleaseultrapercy wrote: »Seems more like a report on how to put a negative spin on a pb. Well done, not the easiest course Id say, so you can be well happy. The sub 34 is in the post. 0 -
Sun: 18.01 miles long/steady @ 6:38 m/m
Way faster than I planned, met another lad who was only doing 10 miles and got a little over excited. We started off sensible enough, 7:20 pace for the first mile. Didn't pay much attention to the pace after that and chatting away the pace picked up naturally both of us feeling pretty good, before we knew it we were tipping along at 6:20 miles, still feeling great. He finished up his 10 miles leaving me to battle on for another 8 saying to myself to easy back now. Problem was I was in a nice rhythm at this stage and just kept ticking off 6:30 miles. The last mile I started to feel it a little but I was just home at that point.
Mon: Rest
One of them days, seemed to be going around in circles all morning, then planned a dinnertime run in work but was shattered at this stage so just left it.
Tue: 9.0 miles @ 6:51 m/m
Calfs stiff enough and the first few miles tough, usual rustyness after a rest day plus a race and a fast long run in flats didn't help. They soon loosened out and felt pretty good after.
Wed: 8.4 miles easy @ 6:50 m/m
What a morning, left the house to and as a neighbour was getting into his car who started questioning my sanity, wont lie so was I. Soaked to the skin after a minute or two but at that stage couldn't get any worse and at least it was mild enough. The further I went the more I enjoyed it. Just kept nice and relaxed and felt great finishing up, happy I went out the door.
Thurs: 13.0 miles @ 6:44 incl 2 x 2 miles @ tempo
A tail of two halves this one, 2 miles warm up and the ready to start the tempo intervals. Perfect weather after yesterday and in the 'mood' for this. The first mile I was holdaing myself back a little, still going a little two fast,the the next mile turned into the wind for most of it, working a little harderr but still travelling well, finishing up slightly out of breath but I've being worse, 5:40, 5:40 pace. Jack said take 3 minutes recovery so who am I to argue although I was itching to go a little earlier. Again started off a little fast and the watch playing tricks on me for a while, 5:15 pace followed by well over 6 min pace, but that soon settled down as I did into a nice rhythm. The first mile was over before I knew it and again working a little harder for the next mile but still felt strong enough finishing up again straining but not flat out. 5:38, 5:38. Then onto the 35-40 min easy which I struggled a little, especially the first half of this section, think there was some dehydration at play at this stage although I was still tipping along at 7 min mile pace with each mile getting faster than the last.
Fri: 6.2 miles recovery
Another damp morning although a nice enjoyable handy trot.
Sat: 13.7 miles easy @ 6:50 m/m
A couple of the lads wanted to get this run in today so I said I'd join them. We said we'd take it nice and handy which suited me as I planned on finishing off with 4 MP miles. So off we went just chatting away, miles ticking away nicely around 7:20 pace, the three of us taking tactics for next week, you could feel a little bit of nervous energy creeping in and a few bursts of pace as a result although we kept reining each other in. About 4 miles to go I went off on my MP miles, nobody willing to join me. The first mile was a bit of a creeky affair but the legs soon got used to the rise in pace and tipped along comfortably enough for the rest. 5:57, 5:51, 5:48, 5:51 splits, little fast
. Finished up about half a mile from the cars and just jogged back as a cool down. A slight niggle in my back after today is a worry, hopefully it nothing. 0 -
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