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Ronnie Runs Riot
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@ brownian
Dont think I had sub 60 in me yesterday, say I could have found a minute at the very most, thats being optimistic. Stamina fairly good at the moment but just dont have enough speed in the legs. Frank Duffy 10 maybe..... something to aim for anyway.
@ menoscemo
Yeah, surprised myself, a couple of good months training makes some difference. You had a good day yourself yesterday, looks like your ultra goal is well within reach and the with a bit of speedwork on top of that base you'll be flying for the summer. I Wont mention your extra cirricular activities, tut tut, cans on the train eh, lucky feckers
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Sub 3 marathon is on my mind now but from reading some logs here alot faster people than me missed out after some bad luck, just going to concentrate on the next 8 weeks training and hopefully get to the start line injury free, never know after that
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Today: 15.1 miles long @ 7:40 m/m
One of them days found it hard to get out the door, legs still a little stiff all day from Sunday. Started off fairly slow and build up the pace. Right calf and left quad took the longest to free up and going downhill everything seemed to tighten up. Around half way around started to feel somewhat normal and sped up every mile till I got home, feeling strong. More stretching and foam rolling for the evening now aghhhh. Missed last nights 4 mile recovery, l got to lazy in front of the tele box , will get the double in tomorrow.
Oh put myself in the sub 3 index thing, still thinking Dublin but hopefully it will happen sooner
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Mon: 7.22 miles incl 5 x 600s
Made a real mess of these. First mistake was going out Sunday evening for a couple of pints and staying out
. Dragged myself out the door sore head and all, really not looking forward to the interval session. 2.5 mile warm up, legs a little tired but from sat but not to bad. Made it to the track and did a couple of laps, putting off the inevitable pain. Here goes and pressed the lap button on the watch. Second mistake, way to fast for first split, slowed down for second but still to fast, third about right but started to struggle, head pounding, stomach going like a washing machine. The last two intervals were done, to slow but it was a case of just getting them done. Not an enjoyable session at all. Lessons learned, intervals and beer dont mix and pace myself properly. Splits: 2:03, 2:06, 2:10, 2:13, 2:12.
Today: 15.1 miles @ 7:56 m/m
Bad day at the office again. Felt yesterday in the legs for the first 8 miles or so, just didn't feel good at all. It must be getting old or something but think Sunday night was still in the system. Clicked into gear after around 8 miles and finished well with a couple of 7:20 m/m. Nothing to tough for the rest of the week so hopefully will be back right for the 10k on sunday.0 -
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Today: 10.06 miles incl 6 x 1000 intervals
Concentrated on pacing these properly, not like my last interval session :rolleyes:. Worked out much better, slowed slightly for the last three reps but not by much and always felt in control, not the throwing up into a ditch feeling of last week. Sundays race probably still in the legs which I'd say caused the slow up plus the grass track was slippy in spots which didn't help, thats my excuse anyway
Splits:
3:34
3:35
3:34
3:39
3:37
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This fitted in nicely with the P&D plan and only 30 mins from home so decided to give it a shot. The polar opposite of the Great Irish Run, low key race, only €10 to enter, oh and started on time
. Near perfect conditions, the heat of the day easing but the sun still out although there was a bit of a wind.
Down to the start, lined up at the front (must be getting confident). First few hundred meters over grass, then to a fast downhill. Stayed with the leading group of about 10 for most of the first k, could get used to that feeling. When the road levelled of the men were sorted out from the boys, I was one of the boys and got dropped fairly quick.Turned into the forest proper onto a trail, bit rough underfoot. For the next 2k I was running on my own which was tough.I got caught by 2 other lads and we stayed together till about 5k when one of them dropped off. I lost contact with my other mate after another k or so. I was a bit thick with myself after, while I was struggling I think if I dug in for a few mins I could have stayed with him, as I held about a 20m gap with him for the rest of the race but just couldn't close it. With 2k to go the coarse turned back onto the road were the wind was catching plus going uphill most of the time, I was pushing to close the gap but just didn't have the legs. We then turned into the grounds of Emo House for the last k, had a look behind, my position was safe, gave a little sprint on the uphill finish, showing off to the crowd he he, my HR maxed out doing this, at least I know I measured it right.
8k in 29:24. by my maths 5:55 m/m pace (garmin was all over the place with the tree cover).
Oh 10th place finish.
Great way to speed an evening in a lovely part of the world, well done to Michaels ac for a great race.0 -
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Sat: 17.5mile long @ 7:41m/m
Litlle stiff at start but eased nicely into the run and finished strong.
Sun: 6.16 uneventful recovery miles, little tired but not to bad.
Mon: Rest day
Tue: 10.3 miles incl 5 x 1200m intervals
Took the first 2 to get going, felt heavy legged. Had a bit of a battle with myself not to throw the towel in but carried on and got stronger and well slower
each interval. Happy to get this done.
Splits:
4:19
4:21
4:23
4:23
4:24
Today: 14 miles medium/long @ 7:20m/m
Usual first mile was a struggle, legs a little stiff and heavy, pushed to get my HR up to long run level and just found myself flying along at a nice lick. Felt strong on hills although last mile I started to feel the pace. Good day.
Easy few days coming up until my last long long run on Sun, 22 miles then taper time 0 -
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Thanks meno, ah you dont want me to make things easy for ye, race ye to the 2000
Mon: Rest day
Tue: 6 miles recovery & strides x 8 (total 7.17miles)
Nice trot around and the strides helped clear some of the cobwebs out of the legs. The only problem with tapering is more time for gardening etc.... :mad:
Wed: 12.2 miles easy @ 8:11 m/m
Took it nice and easy not paying much attention to my pace, just running comfortably. Ran the last few miles of the Kildare marathon course, it will be a very tough finish if the wind is like that on the day, right into my face with not a bit of shelter.
Today: 4 miles recovery & strides x 6 (total 4.7 miles)
Bit tired and heavy legged today, probably because I had no food this morning, just out of bed and out the door. Felt stronger the more strides I did at the end.
Decided to do the Leixlip 5k on sat, the program calls for a 8/10k race but dont really fancy travelling to Clonmel on Sun. Sure whats 3k between friends....0 -
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Turned up about an hour before the start and paid my dues and got changed. Out for a easy enough warm up, was getting worried, not feeling good at all, legs very heavy and even breaking into a heavy sweat. Did a few short sprints to try to get the legs going and then walked up to the start, not confident at all of a good day. Spotted a few boards tops at the start, I should have invested in one, they look well.
It was a strange race from the start as I dont really remember many details of it. Set the watch to time and pace display and had 5:50 m/m pace in my head as that was my 5k training pace. Was pretty comfortable in the first 2k picking off places. Ended up running on my own for a while after this, aiming at catching a group 50m up the road. A Meath GAA jersey with them gave me the motivation to catch them. This is were my memory goes a little, must have being in the zone, or really hurting. Picked mst of that group off as they splintered in the last 2k. Ended up catching another group of 5/6 just at the entry to the track for a "sprint" finish. I've no kick at all, just struggled across the line in the middle of the group.
5Km in 18:02 @ 5:47m/m, av HR 195:eek: and max 209, hopefully just the garmin acting up, although there were no spikes in the graph.
Super race, organisation spot on, as for the cakes......0 -
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