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Jack Daniels kicked my ass again last night
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6 miles easy @ 8:43 avg pace
Finally finished the antibiotics today so decided to head out for a run this evening. Have been itching to run for the last few days but resisted the urge. Headed out after a ham and egg sandwich so kept the pace nice and handy. It was just great to be back on the road again!
Really enjoyed this and even welcomed the summer shower that hit near the end of this - nice and cooling effect.
Will head out very early in the morn for something similar and then am off on the ferry to France for 2 weeks..
See ye on the other side!
:cool: 0 -
Update time - back from the holiers today and happy to report that I got plenty of running done over there - hard not to run when the place is so well set up for running.
Thurs 25th June: 5 mile easy @ 8:45 avg pace
Sneaky crack of dawn run where I headed out before anyone missed me but back to pack the car up before we headed off. Kept pace nice and handy and happy just to get out running.
Saturday 27th June: 6 mile easy @ 8:31 avg pace
Got out at 7am as it looked like it would be a hot one and headed out on a trail to Saint Hilaire de Riez that I found at the end of last years holidays. Legs felt nice and fresh and enjoyed this - nice trail surface to help the legs. It was warm but there was a nice cool breeze.
Sunday 28th June: 13 mile LSR @ 8:24 avg pace
Wanted to get a long run in so headed out at first light with the intention of getting 10-13 miles done. Headed on the same route as yesterday knowing that it would hug the coast and I would get the benefit of the breeze. Got to five mile and decided to keep going as the scenery was stunning (plus badly needed a jacks!) and reluctantly turned back at 6.5 miles. It was warm out again (19 degrees) but again the breeze was a god send. Legs felt great and really enjoyed this and got quicker as the miles went by (after the toilet break!) One great thing about running in France is that there is always a public toilet close at hand - however they don't have toilet roll so ended up having to sacrifice a pair of socks but lesson learned for the future!
:o
Monday 29th June: 2.6 mile recovery @ 9:03 avg pace
Nice and easy recovery run on the trail/beach - out in the evening and was warm and humid so easy to keep pace handy. No ill effects from the long run either.
Tuesday 30th June: 6 mile @ 8:30 avg pace
Humid early morning run in mid twenties (temperatures reached 36 degrees today) to Saint Jean de Monts - another lovely route and really enjoyed this and felt nice and fresh.
June total: 130.43 miles - Ok with this given that I had a week off running.
Wednesday 1st July: 6.5 mile (with 5 x 1 min on/1min off) @ 8:04 avg pace
Late evening run to St Jean de Monts and nice cooling breeze out. As it is normally session day I decided to add in a bit of speed work but didn't want to go too made so settled for a 5x1min speeding up to 10k pace with 1 min recoveries.
Thursday 2nd July: 6 mile @ 8:20 avg pace
Was early evening when I headed out so was very humid - found a new route which took in a forest trail. Legs felt nice and fresh again and again pace picked up as the run went on.
Saturday 4th July@ 13 mile LSR @ 8:17 avg pace
Another first light start for this as planned on watching the Cavan game in the afternoon (the less said about that the better!) so knew I would have to get it done early as we were meeting friends at the beach for the day. Was in a bit of rush to get out after getting the porridge into me and forgot some essential long run in the heat preparations:mad: but it was too late when I realised my error.
I somehow managed to get a wee bit lost on this after diverting off the trail so ended up being a bit of a makey up route. Weather was mild but got quite warm and sticky later on. Happy with the pace of this and really enjoyed the run but after a shower I realised I my earlier error and had a lot of chaffing. It was manageable until we headed to the beach and I walked into the sea - sweet baby jesus I never felt as much pain in all my life as when the nice salty sea water reached my nether regions :eek::eek::eek:. I'm not ashamed to admit that a tear may have been produced - everyone else thought it pretty hilarious though!!
Sunday 5th July: 6.3 miles @ 8:35 avg pace
Early evening humid run on another new route towards St Jean de Monts. Was very warm when I started out so pace was slow but got cooler later on and pace crept up.
Monday 6th July: 2.4 mile recovery run @ 8:54 avg pace
Nice and gentle recovery run on the beach with a nice cooling breeze coming in from the sea.
Tuesday 7th July: 6 miles @ 8:22 avg pace
Early morning run at 7 am along the tried and trusted route to St Jean de Monts and legs felt nice and fresh.
Wednesday 8th July: 5 miles @ 8:25 avg pace
Had packed the garmin already so had to rely on phone timer. Last run of the holidays and it started to rain! - knew it was time to head home at that stage!
Now that I'm updated will spend the next few days catching up on some logs here - had no real wifi access in France so way out of touch here.0 -
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7 mile easy @ 8:30 avg pace
Headed out this afternoon for this and felt sluggish to start with, mainly due to tiredness after the travel home, but settled into it after a few miles and started to enjoy it. Had a good stretch after this and felt the better of it.
Was dreading hopping on the scales as enjoyed my grub and beers/ wine while away so was nicely surprised to see I was 1 lb down from my last weigh in before the holidays - happy out with that. 0 -
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LSR: 11 miles
No idea of average pace as I stopped the garmin instead of pausing when I made a pit stop and it's too much like hard sums to work it out
.
Headed out for this at 7am with my usual long run running buddy and as we hadn't run together for a month the miles just flew by. We went to the forest but as the trails were boggy and overgrown we hit the roads earlier than planned.
Original plan had been to do 12 but time pressure came into play so left it at 11.
Splits were: 8:52;8:49;8:27;9:03; 8:44; 8:35; 8:50; 8:23;8:06;8:41; 7:59; 7:54
Weekly Total: 39.4 miles0 -
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Saturday: 2.5 @ 9:02 avg pace
Just a very easy run down to the football pitch, a few laps of it and back home.
Sunday: Fingal 10k -38:28 (30 sec PB).
Had been quite relaxed about this all week and decided to take a very low profile build up to this and pushed it from my mind. Had a good nights sleep last night and was raring to go this morning.
Got a bit worried before the start as I didn't feel 100% - had to make 3 emergency trips to the toilet before the start and was sweating profusely after a light jog. Met OP and AMK before the race and lined up in a good spot.
First km was all about not overcooking it and staying out of trouble. First km went by in 3:52 and was happy with that but a bit concerned that it was feeling a bit tougher than it should. Out on the dual carriage way I started working my way up and got into a good spot - surprised to see the 2nd km beep at 3:35 but effort felt the same as the first km. After that the race just turned into a bit of a slog as I knew I was finding it tougher than I should. By mid way I pretty much knew that the target of sub 38 was not going to happen. Splits for 3-5km were 3:52;3:46;3:58.
Next few kms were tough but I wasn't really been passed but i still had a big mental battle here but happy to have toughed it out and won the battle and put the focus on taking the PB that was undoubtedly there for the taking. Last 2kms were just about slogging it out and I had one eye on the tough hill I knew was coming on the last km. That really sapped the legs and it was another mental tussle to keep going. Seen the family waiting on the home straight so managed to muster a sprint finish for the fans.
Splits for last 5km and a bit were - 3:51;3:54;3:49;3:52;3:56;0:04
Initially I was disappointed with the time but having had more time to think about it I am pleased that I took the best that was on offer from today and didn't throw in the towel when the main target was gone. Have to chalk it down to just one of them days and trust the training - it's there for the next day.
Going to talk to coach and refocus on the next target.
Weekly total: 35.960 -
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Jezus the state of you a year ago when I ran with you, you'd have been lucky to break 41 for 10k Twasn't that long ago that you struggled to go sub 19 for 5k, and now you're getting real lofty ambitions!!!
Well run you're going well.
TbL0 -
ThebitterLemon wrote: »Jezus the state of you a year ago when I ran with you, you'd have been lucky to break 41 for 10k Twasn't that long ago that you struggled to go sub 19 for 5k, and now you're getting real lofty ambitions!!!
Well run you're going well.
TbL
Jaysus i could feel that kick in the balls down in Clare C, great point though.0 -
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ThebitterLemon wrote: »Tis mainly begrudery B
but in fairness TJ has come on really
He has, to say i'm a tad jealous is a serious understatement. Well deserved though.0 -
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ThebitterLemon wrote: »Well just to keep you grounded, you've come on well from a low base
Enjoy the vino!
TbL
That's more like it 0 -
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Well done TJ, sorry you didn't get your A goal but great running nevertheless, especially on the digging in as you slogged it out. Just catching up on your log and internally 'ouching'* at some of your sessions Great running!
*also thinking is that what's ahead of me :eek:0 -
Good to chat with you too and seriously good running from you today. I think Blessington is clashing with Mrs Joad doing a triathlon this year. Haven't picked out a race yet but will nail down a plan this week.
Are you lined up Blessington for the sub 37?
Yeah its looking that way, all going well. Gonna try the Duleek 10 k in the meantime as its very local to my folks back in Drogheda, no idea what the course is like though! Wiill throw in a park run and Frank Duffy too possiblly before Blessimgton.
As long as you don't Don the onesie we can still be friends! 0 -
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overpronator wrote: »Yeah its looking that way, all going well. Gonna try the Duleek 10 k in the meantime as its very local to my folks back in Drogheda, no idea what the course is like though! Wiill throw in a park run and Frank Duffy too possiblly before Blessimgton.
As long as you don't Don the onesie we can still be friends!
You have permission to shoot me if you ever see me in a onesie
Was thinking of Duleek myself but it's a few days after Castlepollard 5k which I would like to do. I had entered Athlone HM way back in Feb/March but might switch my entry to the 10k if I can (not sure what numbers would be in the 10k is the only concern).0 -
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Monday 21st: Rest
Woke up feeling crap and could barely swallow and with a head cold which explains a lot about how Sunday went - so even more pleasing to stick it out and grab a PB. Decided the body would get more of a benefit from a rest day and to load up on a bit of Vitamin C and plenty of fluids. Seemed to do the trick as I felt a lot better after it.
Tuesday 22nd: 7 mile easy @ 8:49 avg
Felt 100 times better this morning after forgoing my early morning running for more sleep. As I had planned to do 3 mile with the work running group at lunchtime, easiest thing to do was to tag on 4 miles to this. Started the 3 miles at a nice sedate 9:51 pace for the first mile and the legs started to wake up and when I headed off for my extra 4 the legs naturally picked up the pace and the last few miles were at 8:1x pace. Spent a half an hour with the foam roller and doing a bit of stretching last night.
Continuing the theme of being good to myself this week, I didn't set the alarm for the crack of dawn this morning so will squeeze in a steady run at some stage today.
Spent a bit of time after the race thinking about the next block of training as I had entered Athlone HM way back in Fer/March and the plan had been to launch into that after Fingal. I have reassessed that with the boss man and the plan is to focus on 10k for the next block of training and leave HM plans until later in the winter. I am going to try and switch the HM entry to the 10k the same day and use that as the goal race with a 5k in the build-up.
I also went back over my 10k and 5k progression since I started this running lark - nice to see the progression and hopefully will knock more chunks of both before the year is out.
10k:
July 2012: 41:54
Oct 2012: 41:06
June 2013: 40:24
July 2014: 39:42
Oct 2014: 39:12
Feb 2015: 38:58
July 2015: 38:28
5k:
Nov 2011: 20:11
Mar 2013: 19:36
Mar 2013: 19:25
Oct 2013: 19:18
Aug 2014: 18:54
Aug 2014: 18:39
Dec 2014: 18:31
Mar 2015: 18:24
May 2015: 18:05
Anyhow - that's enough navel gazing for one day 0 -
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Castlepollard is the goal race now - would settle for 17:59.
Will I see you there?
Hope you are enjoying the hols!
Unfortunately not, doing Athboy and seeing Castlepollard is only 5 days after it wouldn't be a good idea with my injury history two hard races so close together. Hols done for another year, 17.59 is well within ya.0 -
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