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Jack Daniels kicked my ass again last night
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ThebitterLemon wrote: »TJ,
Is that a Cavan 400m, ie. it's likely to leave you short
TbL
That sounds like the voice of experience - Would love to hear the story of how you were left short on your holiday in Cavan, TbL.
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Dunboyne 5 mile
Had only decided to do this late last week as I want to do more races - the theory being that this is the only way of getting better at racing.
Having lost a month between flu and a chest infection and only getting back to the training plan, I wasn't going to heap pressure on myself going into the race. Main objective was to race and develop a strategy that suits me when the going gets tough and to pace myself better.
Yesterday was one of those days in work where everything went my way, arrived in Dunboyne with loads of time to spare and was feeling that everything was going my way:D. Met Statss straight away and done a warm-up and a few strides with him and felt good and confident. I got a kick on the kneecap playing ball a few weeks ago and had been a wee bit sore in last few days but absolutely no effect on the running so all good on that score.
Met AMK and Wowzer and CianC and we got a good position near the start. As Statss and Wowzer were aiming for sub 32 too, decided I would try and keep them in my sights but also keep an eye on the watch (set it to kms to make the sums easier for me).
Usual start with lots of weaving and trying to get open road but after 1 km was beside Statss and Wowzer and was bang on target @ 3:56. 2nd km flew by and was on target @ 3:58. Felt happy at this stage and by the 3rd km was bang on the pace and was nicely positioned behind the two boys.
Started to struggle after that though and knew I was leaking seconds as the kms went by - had a 4:08 4th km , followed by a 4:11 5th km. I knew I was falling well back but could see Statss and Wowzer in the distance but knew that it would be wreckless to try and catch them. At this stage the usual dropping out thoughts entered my head but refocussed and now it was just about getting home. Had been mentally prepared to really hammer the last mile but when I got to it I knew there was feck all left in the tank. Passed a good few before hitting the track but that was all that I had left - held my position on the track but that was all I could do. Finished in 32:44
Initial thoughts afterwards was that I should be disappointed with this and I had gone backwards again but overall I wasn't too disappointed as it was a useful race to show where I am at and the work I need to do over the rest of the plan to get a sub 40 10k. Will try and race again either a 5k or a 10k in the next forthnight.
Met up with Statss, AMK and CianC for a warm-down run and then scoffed lots of cakes and coffee. Also met MisterDrak too so nice to put another face to a username. Left the three amigos to go off on their little adventure in the Park while I headed off to Cavan :cool:. Had a nice relaxing trip back listening to Springsteen's The River album - not as exciting as the lads "adventure" but I'm ok with that 
.
Will definitely be back for this one next year - cracking race and really well organised. A must do on the calendar from now on.0 -
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Week 5 Q1 Session: 5 sets of (200R/200jg/200R/400jg/400R/200jg)
Had a feeling this was going to be a good session when I woke up fresh as a daisy at 5:20 this morning so was out the door by 5:30. Decided to run down to the track as a warm-up so done 2 miles nice and easy and then into the sets of intervals. Took a 60 second standing start between each set. Splits were as follows:
200 200 400
39 40 85
41 41 84
40 41 83
39 41 85
40 41 84
Happy with that session. The sun was just starting to break through on the third set and Thunderstruck was played on my iPod - perfect tune for doing intervals at that hour of the morning.
2 mile cool down run home and then woke the house feeling smug getting that done while everyone else slept.
Total: 9 miles.0 -
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1st June: 12 mile LSR @ 8:13: Had the rare luxury off a bit of company for this which was great and made the miles fly by. Started of at a very handy pace but picked it up as the miles went by. Was wrecked after this and knee was sore after it - actually to tell the truth everything hurt!! My Garmin died during the run so don't have the splits.
2nd June: 4 miles recovery @ 8:57: Didn't get out until this evening as had a few beers last night but was a blessing in disguise as legs were in bits and knee was sore for most of the day. Went out with the aim of running as close to 9 mins miles as possible and managed to achieve that and by mile 3 legs were coming back to life and not even a murmur from the knee. Done an hours foam rolling when I got back - been a while since I done any so was long overdue. Legs felt great after it and seemed to get rid of a lot of knots out of the muscles - calves were especially tight.
Am still toying with the idea of switching session to Wednesday and just running easy - will see how I feel in the morning before deciding. Session is 10 x 400s :eek:.0 -
5 miles with 8 x 20sec strides
Up and out nice and early for this and legs felt fresh after the foam rolling last night so started fairly handy and pace gradually increased as the miles went by. Threw in 8 x 20 second strides over the last mile. Think I got the best part of the day too which was a bonus. Average pace was 8:09.
Will do the 10 x 400 session in the morning after plenty of stretching and foam rolling this evening.0 -
Dunboyne 5 mile
Had only decided to do this late last week as I want to do more races - the theory being that this is the only way of getting better at racing.
Having lost a month between flu and a chest infection and only getting back to the training plan, I wasn't going to heap pressure on myself going into the race. Main objective was to race and develop a strategy that suits me when the going gets tough and to pace myself better.
Yesterday was one of those days in work where everything went my way, arrived in Dunboyne with loads of time to spare and was feeling that everything was going my way:D. Met Statss straight away and done a warm-up and a few strides with him and felt good and confident. I got a kick on the kneecap playing ball a few weeks ago and had been a wee bit sore in last few days but absolutely no effect on the running so all good on that score.
Met AMK and Wowzer and CianC and we got a good position near the start. As Statss and Wowzer were aiming for sub 32 too, decided I would try and keep them in my sights but also keep an eye on the watch (set it to kms to make the sums easier for me).
Usual start with lots of weaving and trying to get open road but after 1 km was beside Statss and Wowzer and was bang on target @ 3:56. 2nd km flew by and was on target @ 3:58. Felt happy at this stage and by the 3rd km was bang on the pace and was nicely positioned behind the two boys.
Started to struggle after that though and knew I was leaking seconds as the kms went by - had a 4:08 4th km , followed by a 4:11 5th km. I knew I was falling well back but could see Statss and Wowzer in the distance but knew that it would be wreckless to try and catch them. At this stage the usual dropping out thoughts entered my head but refocussed and now it was just about getting home. Had been mentally prepared to really hammer the last mile but when I got to it I knew there was feck all left in the tank. Passed a good few before hitting the track but that was all that I had left - held my position on the track but that was all I could do. Finished in 32:44
Initial thoughts afterwards was that I should be disappointed with this and I had gone backwards again but overall I wasn't too disappointed as it was a useful race to show where I am at and the work I need to do over the rest of the plan to get a sub 40 10k. Will try and race again either a 5k or a 10k in the next forthnight.
Met up with Statss, AMK and CianC for a warm-down run and then scoffed lots of cakes and coffee. Also met MisterDrak too so nice to put another face to a username. Left the three amigos to go off on their little adventure in the Park while I headed off to Cavan :cool:. Had a nice relaxing trip back listening to Springsteen's The River album - not as exciting as the lads "adventure" but I'm ok with that .
Will definitely be back for this one next year - cracking race and really well organised. A must do on the calendar from now on.
Great time, making great progress.
Great race, did this last year and cant wait for it next year.0 -
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Week 6 Q1 Session: 10x 400mtrs:
Was travelling with work today so got out at 5:30 a.m (again) to get this done. Done a gentle 1 mile warm up and then into the 400mtrs - plan was 10 of these with 400 jog recoveries. Aiming for 86 seconds.
First five felt fine and apart from when turning the first corner there wasn't a peep from the knee. Splits for first 5 were 82;84;83;85;85.
Took a 90 second standing recovery - mainly to get water on board and then into the second 5 - splits were 85;84;85;83;84. Reversed the direction on these and again knee was fine.
Was dreading this session but actually wasn't too bad at all. It was a lot cooler than recently and the light drizzle was very welcome. Legs felt good and fresh too.
Done 1 mile cool down for a total of 7 miles - not bad considering I was back home by 7 am. 0 -
Week 6 Q2 Session 3X 3min @HMP, 4X 2 min @HMP, with 2 min jog recoveries:
Took a rest day yesterday as I had run six days in a row and also wanted to mind the knee.
Was unsure as to what way this session would go or how long it would take so got out about 5:20 am to get it done before the rest of house got up.
Started off with 2 miles easy @ 8:10 pace and then into the HMP sets.
Average pace for the 3mins were 6:42, 6:44 and 6:43. These all felt comfortable but I did start way too fast on the third one so the pace wasn't as controlled as the other two. The 2min sets were a lot easier and had to consciously keep the pace @ HMP. Average pace was 6:44; 6:45; 6:42 and 6:35. I got a bit carried away on the last one and it was downhill.
Two mile easy was done at 7:55 pace and the legs felt nice and fresh on the last two miles. Not a murmur from the knee either.:D
Total mileage was 8.5miles. Really enjoyed this session as Stazza might say it was "a cheeky little session". 0 -
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You're a savage man for the early starts, how much sleep do you usually get?
Best part of the day and all that!!
Usually asleep by 11 o'clock and thankfully sleep soundly. Alarm goes off at 5:20 - gear is all ready from previous night. Quick splash and dash and out the door by 5:30. It's easy this time of year as it's bright and warm but I'm not so good in winter.0 -
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Best part of the day and all that!!
Usually asleep by 11 o'clock and thankfully sleep soundly. Alarm goes off at 5:20 - gear is all ready from previous night. Quick splash and dash and out the door by 5:30. It's easy this time of year as it's bright and warm but I'm not so good in winter.
Fair play to you TJ - I'm forever threatening myself with these kind of early starts but haven't quite got the bravery yet !0 -
Duanington wrote: »Fair play to you TJ - I'm forever threatening myself with these kind of early starts but haven't quite got the bravery yet !
The worst bit of it thinking about it. Leaves me plenty of time for the chin-ups for the rest of the day - 5 last count 0 -
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SamforMayo wrote: »Oh do tell?
Nothing that exciting There was a reconstruction of someone walking down Nassau Street and I was in the shot for a few seconds!! 0 -
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