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Jack Daniels kicked my ass again last night
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6 mile easy @ 8:05
Down in Kerry for this and had a lie in until 7am this morning
. Picked a nice quiet scenic route for this - was a bit hilly but a lovely run. Legs felt good and fresh and pace was fairly consistent. Good end to a good week's running.
Total weekly mileage: 44 miles0 -
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SamforMayo wrote: »You are away for the weekend and you had a lie in until 7am:eek: My 3 year old attempted to get up at 6.50am and was apprehended on the landing and returned to his bed until 8 am, a much more suitable time to arise.
Want to tell my 18month old that 7 am is too early?
I don't mind the early starts to be honest.. 0 -
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SamforMayo wrote: »Fair play to you. I had 3 babies in 3.5 years and none of them were sleepers, now the youngest is 3 and I'm only catching up on the 6 years sleep I missed:D
Sounds like you earned it! to be fair both mine are great sleepers - they are just early risers like their daddy 0 -
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11.5 miles @ 7:59 pace:
With Fingal in mind wanted to get my LSR in today and just do easy running with strides between now and Sunday.
I like to get my running out of the way early usually as it works best that way but had planned on doing this late this evening but simply couldn't find the time to fit it in. So instead set the alarm for 4:50 - had the porridge and headed out the door.
Drawback of getting out that early was that I didn't get much water on board and don't generally bring water with me anymore on runs. By the end of mile 3 was soaked through with sweat but pace was good and steady. Turned into a bit of a plod from mile 6 - 9 but got a second wind and finished strongly. Wasn't watching the pace too closely but felt fairly consistent and done the 11.5 in 7:59 average pace. I had intended on doing 12 but mismeasured the route. Still not too shabby to get a LSR done and finished by 7am.
Will do a core workout tonight.0 -
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AuldManKing wrote: »Congrats! I presume that 39:42 is you.
Guilty as charged Delighted and surprised at the same time.
Will do a wee report later on!
Some great performances from Boardsie's today.0 -
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Fingal 10k - 39:42
"Its' been a long time coming, but now's in here.. and I ain't gonna fúck it up this time."
Was listening to The Boss Live in Dublin on the way up to Swords and these lyrics really summed up today perfectly.
Build-up:
Sub 40 has been a real monkey on my back for a while now and I was beginning to think I might never get there. I haven't run a 10k since last autumn and part of that is that I've been avoiding them - simply put I've never run a good 10k. Decided when I started this training cycle that I would focus on the 5k and the 10k for 18 weeks and see where that put me. Have 11 weeks done of the plan and while Dunboyne 5 mile (32:44) put me as far away as ever I was still reasonably happy that I was in sub 40 shape physically.
In mental terms this was a whole other ball game though so with this in mind spent last night reading Jack Daniels on racing strategies and how to cope when thing get tough. Also had a good bit of time on the way up to talk to myself about handling the mental side of the race so felt pretty good when I landed in Swords.
Pre-Race:
Parked in the pavilions and went for a quick splash and dash before making my way to the start. Was running too late to meet the other boardsies so made my way into the pen and worked my way up. Spotted Dave and went to have a quick chat - we then spotted Statss (from the hair of course) and lined up with the rest of the crew.
1k - 3k
Got a good start and made sure I didn't use too much energy weaving around slower runners and waited for the race to settle down. Outforarun got off to a flyer so I made sure I kept him in sight and had Statss on my shoulder so knew pace was fairly ok. 1st k was 4:00 so delighted with that. Felt really good now and the second k out on the dual carriageway was the first time I had open road and moved up a good few places. 2nd k was done in 3:45 and 3rd in 3:52. Felt strong and delighted to have 23 seconds banked at this stage. At the end of the 3rd k Dave McMahon flew past me but wisely didn't try to keep him in sight.
4k-8k
4:01, 4:07, 4:04, 3:59; 3:57
Knew this would be the tough bit of the course so settled down and just focussed on the next steps, didn't bother stopping for water and tacked on to the end of a group that was running well. Lost a wee bit of time on the 5th k but not too worried as the half-way mark hit me by surprise as that k flew by. 6th was a shade off pace too but the confidence of having time banked really helped me here. The next 2ks were tough enough and I lost a bit of time and concentration going through the civil defence hosing down area - was very welcome too. For some strange reason I took a last minute decision to take water on board at the water table - got two gulps down me before realised the group I was running in was about 100mtrs down the road ahead of me.
9k-10k
4:02, 3:55
Gave myself a severe talking too after this and concentrated on reeling in the group. I think I was subconsciously trying to sabotage myself by stopping for water :eek:. But I realised that nobody had passed me in about 4k and I was a minute ahead of my Dunboyne 5 mile time at 5 mile.
Although I was really finding it tough I focused on the breathing and anytime I felt really bad I sped up and tried to reel in the next person in front of me. Seen outforarun ahead of me at this stage and and this gave me a boost as I could see how well he was running. Hit the 9k mark where tons of people were supporting and this gave me a real lift. Knew there was a hill somewhere on the last k but was horrified when I hit it - legs were like mush and it seemed to go on for ever. I nearly stumbled at one stage and glanced at the watch. Seen 9:65k on it and just focused on getting home. Was too drained to even try a fast finish but seen the clock on the home straight and gave a little spurt as I knew I was close to the sub-40.
Clock read 39:5x as I came to the line so I knew I had made it. For the first time I crossed the line with the arms in the air. Quick check of the Garmin confirmed the sub-40. Outforarun had finished just ahead of me and we met the rest of the lads and had a quick chat. Some great running from lots of boardsies and nice to meet so many faces - most for the first time too.
Headed back to Cavan fairly quickly to be home for the spuds and the ball.
Post match analysis:
Absolutely delighted with this and chuffed to get the monkey of my back with a 42 second PB. I feel I have made a real breakthrough on the mental side of running today and this is the start of some good things running wise.
I have 7 weeks of this cycle left and will keep up with it and do as many 5ks as I can between now and the end of the cycle which will finish with the lakes 10k.
Sub 19 5k is the next target to take out..0 -
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Fingal 10k - 39:42
"Its' been a long time coming, but now's in here.. and I ain't gonna fúck it up this time."
Was listening to The Boss Live in Dublin on the way up to Swords and these lyrics really summed up today perfectly.
Build-up:
Sub 40 has been a real monkey on my back for a while now and I was beginning to think I might never get there. I haven't run a 10k since last autumn and part of that is that I've been avoiding them - simply put I've never run a good 10k. Decided when I started this training cycle that I would focus on the 5k and the 10k for 18 weeks and see where that put me. Have 11 weeks done of the plan and while Dunboyne 5 mile (32:44) put me as far away as ever I was still reasonably happy that I was in sub 40 shape physically.
In mental terms this was a whole other ball game though so with this in mind spent last night reading Jack Daniels on racing strategies and how to cope when thing get tough. Also had a good bit of time on the way up to talk to myself about handling the mental side of the race so felt pretty good when I landed in Swords.
Pre-Race:
Parked in the pavilions and went for a quick splash and dash before making my way to the start. Was running too late to meet the other boardsies so made my way into the pen and worked my way up. Spotted Dave and went to have a quick chat - we then spotted Statss (from the hair of course) and lined up with the rest of the crew.
1k - 3k
Got a good start and made sure I didn't use too much energy weaving around slower runners and waited for the race to settle down. Outforarun got off to a flyer so I made sure I kept him in sight and had Statss on my shoulder so knew pace was fairly ok. 1st k was 4:00 so delighted with that. Felt really good now and the second k out on the dual carriageway was the first time I had open road and moved up a good few places. 2nd k was done in 3:45 and 3rd in 3:52. Felt strong and delighted to have 23 seconds banked at this stage. At the end of the 3rd k Dave McMahon flew past me but wisely didn't try to keep him in sight.
4k-8k
4:01, 4:07, 4:04, 3:59; 3:57
Knew this would be the tough bit of the course so settled down and just focussed on the next steps, didn't bother stopping for water and tacked on to the end of a group that was running well. Lost a wee bit of time on the 5th k but not too worried as the half-way mark hit me by surprise as that k flew by. 6th was a shade off pace too but the confidence of having time banked really helped me here. The next 2ks were tough enough and I lost a bit of time and concentration going through the civil defence hosing down area - was very welcome too. For some strange reason I took a last minute decision to take water on board at the water table - got two gulps down me before realised the group I was running in was about 100mtrs down the road ahead of me.
9k-10k
4:02, 3:55
Gave myself a severe talking too after this and concentrated on reeling in the group. I think I was subconsciously trying to sabotage myself by stopping for water :eek:. But I realised that nobody had passed me in about 4k and I was a minute ahead of my Dunboyne 5 mile time at 5 mile.
Although I was really finding it tough I focused on the breathing and anytime I felt really bad I sped up and tried to reel in the next person in front of me. Seen outforarun ahead of me at this stage and and this gave me a boost as I could see how well he was running. Hit the 9k mark where tons of people were supporting and this gave me a real lift. Knew there was a hill somewhere on the last k but was horrified when I hit it - legs were like mush and it seemed to go on for ever. I nearly stumbled at one stage and glanced at the watch. Seen 9:65k on it and just focused on getting home. Was too drained to even try a fast finish but seen the clock on the home straight and gave a little spurt as I knew I was close to the sub-40.
Clock read 39:5x as I came to the line so I knew I had made it. For the first time I crossed the line with the arms in the air. Quick check of the Garmin confirmed the sub-40. Outforarun had finished just ahead of me and we met the rest of the lads and had a quick chat. Some great running from lots of boardsies and nice to meet so many faces - most for the first time too.
Headed back to Cavan fairly quickly to be home for the spuds and the ball.
Post match analysis:
Absolutely delighted with this and chuffed to get the monkey of my back with a 42 second PB. I feel I have made a real breakthrough on the mental side of running today and this is the start of some good things running wise.
I have 7 weeks of this cycle left and will keep up with it and do as many 5ks as I can between now and the end of the cycle which will finish with the lakes 10k.
Sub 19 5k is the next target to take out..
Congrats, truly deserved.0 -
Well executed TJ, delighted for ya. You might be on to something about your morning v evening race theory.
Has to be something to it. Would explain why I felt great yesterday vs Dunboyne when I felt so lethargic and you had an off day yesterday (but still managed a PB) after a flyer in Dunboyne. Yesterday isn't an accurate reflection of where you are at. Find an evening race (and get some sleep the previous night) and blitz that sub 40 - then we can have a race to the first sub 90 HM!! 0 -
Fingal 10k - 39:42
"Its' been a long time coming, but now's in here.. and I ain't gonna fúck it up this time."
Was listening to The Boss Live in Dublin on the way up to Swords and these lyrics really summed up today perfectly.
Build-up:
Sub 40 has been a real monkey on my back for a while now and I was beginning to think I might never get there. I haven't run a 10k since last autumn and part of that is that I've been avoiding them - simply put I've never run a good 10k. Decided when I started this training cycle that I would focus on the 5k and the 10k for 18 weeks and see where that put me. Have 11 weeks done of the plan and while Dunboyne 5 mile (32:44) put me as far away as ever I was still reasonably happy that I was in sub 40 shape physically.
In mental terms this was a whole other ball game though so with this in mind spent last night reading Jack Daniels on racing strategies and how to cope when thing get tough. Also had a good bit of time on the way up to talk to myself about handling the mental side of the race so felt pretty good when I landed in Swords.
Pre-Race:
Parked in the pavilions and went for a quick splash and dash before making my way to the start. Was running too late to meet the other boardsies so made my way into the pen and worked my way up. Spotted Dave and went to have a quick chat - we then spotted Statss (from the hair of course) and lined up with the rest of the crew.
1k - 3k
Got a good start and made sure I didn't use too much energy weaving around slower runners and waited for the race to settle down. Outforarun got off to a flyer so I made sure I kept him in sight and had Statss on my shoulder so knew pace was fairly ok. 1st k was 4:00 so delighted with that. Felt really good now and the second k out on the dual carriageway was the first time I had open road and moved up a good few places. 2nd k was done in 3:45 and 3rd in 3:52. Felt strong and delighted to have 23 seconds banked at this stage. At the end of the 3rd k Dave McMahon flew past me but wisely didn't try to keep him in sight.
4k-8k
4:01, 4:07, 4:04, 3:59; 3:57
Knew this would be the tough bit of the course so settled down and just focussed on the next steps, didn't bother stopping for water and tacked on to the end of a group that was running well. Lost a wee bit of time on the 5th k but not too worried as the half-way mark hit me by surprise as that k flew by. 6th was a shade off pace too but the confidence of having time banked really helped me here. The next 2ks were tough enough and I lost a bit of time and concentration going through the civil defence hosing down area - was very welcome too. For some strange reason I took a last minute decision to take water on board at the water table - got two gulps down me before realised the group I was running in was about 100mtrs down the road ahead of me.
9k-10k
4:02, 3:55
Gave myself a severe talking too after this and concentrated on reeling in the group. I think I was subconsciously trying to sabotage myself by stopping for water :eek:. But I realised that nobody had passed me in about 4k and I was a minute ahead of my Dunboyne 5 mile time at 5 mile.
Although I was really finding it tough I focused on the breathing and anytime I felt really bad I sped up and tried to reel in the next person in front of me. Seen outforarun ahead of me at this stage and and this gave me a boost as I could see how well he was running. Hit the 9k mark where tons of people were supporting and this gave me a real lift. Knew there was a hill somewhere on the last k but was horrified when I hit it - legs were like mush and it seemed to go on for ever. I nearly stumbled at one stage and glanced at the watch. Seen 9:65k on it and just focused on getting home. Was too drained to even try a fast finish but seen the clock on the home straight and gave a little spurt as I knew I was close to the sub-40.
Clock read 39:5x as I came to the line so I knew I had made it. For the first time I crossed the line with the arms in the air. Quick check of the Garmin confirmed the sub-40. Outforarun had finished just ahead of me and we met the rest of the lads and had a quick chat. Some great running from lots of boardsies and nice to meet so many faces - most for the first time too.
Headed back to Cavan fairly quickly to be home for the spuds and the ball.
Post match analysis:
Absolutely delighted with this and chuffed to get the monkey of my back with a 42 second PB. I feel I have made a real breakthrough on the mental side of running today and this is the start of some good things running wise.
I have 7 weeks of this cycle left and will keep up with it and do as many 5ks as I can between now and the end of the cycle which will finish with the lakes 10k.
Sub 19 5k is the next target to take out..
Fantastic Tom, well deserved0 -
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davemcmahon wrote: »Good stuff. Its a fairly fast course with km 2-4 being more or less down hill. I'll either be running it or helping out on the day haven't decided yet.
Good stuff- that may well be my sub 19 race so!! 0 -
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Week 12 Q2 Session - 2E, 6 x 3min @ HMP w 2min jg, 2E
Am on the final week of Phase III of the JD plan and I was warned here at the start of the plan to be careful of being burnt out by it. Thankfully it gets a wee bit easier from next week because I'm starting to feel jaded by the plan - no doubt it has brought me on massively but it is a toughie. Although the humidity and early starts are probably a factor too.
For the first time in a long while i just didn't want to get out of bed this morning, got up eventually after the third snooze and only beacuse I knew this wouldn't get done if i didn't.
Slowly ran down to the track and realised that the gates were locked - amazingly resisted the temptation to go back home to bed and instead scaled the wall to get into the track. I don't think I'd make a good burglar though from the noise I was making and I failed the first two attempts to get over the wall
:o:D
2 mile easy was done @ 8:30 pace and I was already sweating buckets!!
Done the 6 HMP reps around the track. Forgot garmin so a bit of guessing about the pace but all felt fairly comfortable and apart from first rep - 800mtrs in 3 mins (way too quick!) they were all just under HMP.
Was melting in the humidity by this stage so just done a one mile slow run home - up a horrible hill too @ 8:45 pace.
Have a 5x 1mile tempo in the plan for tomorrow - might move it on a day if still not feeling the love tomorrow.
Total: 8 miles0 -
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