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Another comeback of sorts :)
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woke up this morning feeling tired from a 40th party the night before.Just had 2 pints so no excuses.
Arrived down to the start of the MO 10k in phoenix park which was being run around 3 lap course opposite the Popes Cross.
Met a guy i knew from years ago Eoin whow as aimig for 35.30,felt this tiem might be abit to quick but agrred i would run with him and see how it went.
At the start I saw Martin Quinn and i knew we where running for 2nd and 3rd place here.
Gun went and as expected Martin flew to the front with 5 other runners running flat out to stay with him.Can never understand guys who does this who race every week.
Stayed relaxed and 1k 3.20 2k 3.20,went through 3k in 10.15,pace stayed at 3.30k's until the Kyber where we had a 3.48 k,then held 3.30 k's to the finish.
With 2k to go i asked Eoin did he fancy a sprint finish or run in together so we took the soft option and ran together holding hands at the finish.
Finishing time 35.13 which is 2minutes slower than my pb for the Summer but delighted with the race.Small 2mile cool down and up to work
http://dublin.mo-running.com/results/0 -
thirstywork2 wrote: »I have a had a few logs at this stage and tend to over do it from time to time.
This log is starting tommorow as I have got new inserts for my shoes and have to break them in gradually.
my plan is to run easy miles till x-mas,then I will start some progression runs and tempos with things leading to Connemara on the 1st of April.thirstywork2 wrote: »Tommorow im running a 10k Time trial to see where im at,should be fun :rolleyes:
Im thinking 37.30 would be a realistic start.thirstywork2 wrote: »
Finishing time 35.13
That's some fast comeback!
Well done on the race. 0 -
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(18) = week 1 of 18
the figures are for 3 differnt distances regarding time so on some days i will go for the suggested time and other might be on the higher or lower side.
the paces are the same so I have an easy pace suggested and higher.
Alot depends on how i feel.
this is week 1 of an aerobic phase.
hope this helps
My out and back runs are run at around 6.10-6.40 pace right now
It means running lets say 4 miles and coming back the same way at a slightly faster pace.If you struggle in the second half then you have gone too fast.
Fartlek will be fun and just run anything from 30 seconds-2 mins and do over some hilly terain0 -
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Larry Brent wrote: »How'd you find these?
Thanks.
Love them,im going to do a shoe review in another 2 weeks on them.
friday:had planned a 40minute run but the cinema and some junk food called me
Saturday:looking forward to thsi session all day,plan was 15mins warm up and 150mins cool dowm,session was 31mins steady @ 6.40 pace and 31mins back @ 6.20 pace
Session went as follows:warm up was from work to my parents home in 12minutes
Mile1:felt very relaxed and bang on in 6.39
Mile2:fast section through Tallaght village and got carried away in 6.08
Mile3:6.29
Mile4:6.41
Mile5:6.27 (pace felling very easy)as it should
Mile6:6.00
Mile7:5.59
Mile8:5.57(tough mile slightly uphill and working on the second half)
Mile9:6.00
Mile10:5.50(FINISHED STRONG ON A NICE FLAT SECTION
Cool down was 3.5miles avergae pace 7.40
Total miles just over 14.5
Another 2-3 weeks of this training and I should be in descent shape.0 -
Longest run of the week today.Went down to Donore clubhouse and stretched for 15minutes before hand.hip flexors tight and lower back.
Started of with the womens group and there wasn't many down.
First miles was 8.36 follwed by 7.59.Wasn't too bothered as I knew i would bring the average pace down as the run went and this would be my longest run of the year of 2hours and 3minutes.
As the run went on the pace dropeed with a 7.17 and then I picked it up with one of the master runners in the club who was running 1hour 40mins and had started 10mins after me.
For the next 6 miles the pace was 7mins bang on and then I started dropping down to 6.45 pace for the remainder.
Finished up with 17.5miles in 2hours and 3minutes.
Shoes:Saucony Cortana
Location:Phoenix Park(ran 80% on grass)
Miles this week:80
Dave im just using 2 pairs at the moment.My new inserts are working well and to be honest most of my trainers don't fit my inserts which is a blessing in disguise.Ps must meet up for some runs soon 0 -
Ran from work today,sluggish in the first 4miles but once i met up with Kev M it was plain sailing from then.Amazing what abit of company does for ya.
Run was meant to be 50mins but ended up chatting away and finished up with 9.5miles in 65mins,the last 2miles picked up to 6.30 pace.
Tommorow im booked in for a massage and plan on doing 90mins +
Come to think of it I was probably sluggish from the Donore X-Mas party the night before.
Had a crazy dream I made a €150 bet with Heffsarmy that I would beat him in the John Treacy 10miler on the 29th Jan.
Location:roads
Shoes:Brooks Glycerin0 -
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thirstywork2 wrote: »Come to think of it I was probably sluggish from the Donore X-Mas party the night before.
Had a crazy dream I made a €150 bet with Heffsarmy that I would beat him in the John Treacy 10miler on the 29th Jan.
I hope I didn't miss your slick dance moves last night?0
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