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Ain't nothing gonna break my stride....
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3m @ 8:31
Just an easy few miles to keep me sane
Picked up the pace a bit for the last 100m and I'm feeling good. Plan for tomorrow is to keep 3:55 - 4:00 min/km all the way. I'm not going to try and bank time on the downhill bit at the beginning because I think it'll drain me too much 0 -
career_move wrote: »3m @ 8:31
Just an easy few miles to keep me sane Picked up the pace a bit for the last 100m and I'm feeling good. Plan for tomorrow is to keep 3:55 - 4:00 min/km all the way. I'm not going to try and bank time on the downhill bit at the beginning because I think it'll drain me too much
Best of luck tomo CM , looking forward to reading your race report. +1 re the downhills I think I go way too fast down them and then pay for it after. If only we could get rid of all hills 0 -
career_move wrote: »3m @ 8:31
Just an easy few miles to keep me sane Picked up the pace a bit for the last 100m and I'm feeling good. Plan for tomorrow is to keep 3:55 - 4:00 min/km all the way. I'm not going to try and bank time on the downhill bit at the beginning because I think it'll drain me too much
I think you should try and go 6:20-6:25 pace!0 -
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career_move wrote: »:P
This is an equal opportunities log! Gotta give the old metric system its day in the sun
Also 6:20 is a bit too fast
6:10 would be too fast but 6:20....0 -
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Target: 19:5x
Actual: chip - 21:33 (21:43 gun)
Garmin here
What happened?
I was at the start at about 9:45 and I was walking around to keep warm when I met raycun and davemcmahon. They were lined up in the section that was sub 17 min but I said to Dave I was going to move back a bit because I didn't feel too comfortable with the speedsters. Luckily Dave told me not to go back to the >19 min section because nobody was lined up where they should be. The gun went and Dave took off like a bullet. In spite of Belcarra's great advice :rolleyes: (thanks dude :P) I was sticking to my plan of 3:55/km. I'm glad I had that plan sorted in my head because like pacman says the start is downhill and the temptation is to fly off. I looked at my watch after about 50m and I was at 3:20 pace. Didn't have a clue how fast that was but I was happy that I was running comfortably at that pace and still could slow down. I maybe slowed too much though because the first k was 4:02 but I was happy because I was running easily. I fell in behind a guy with a bros pearse singlet on and he became my pacer. Second k 3:58. I'm still happy and I'm thinking lovely stuff we'll keep this up for another 2 and a half k and then sprint finish will get you the sub 20. About halfway through the second k I get a stitch. Not ideal. I'm managing it with deep breaths and I'm keeping with my 'pacer' so not too concerned. I think there's a bit of a slight incline here anyway so I'm thinking I'll be grand again in a couple of minutes. 3rd k is 4:13 though and it looks like the sub 20 is gone but I'm still on for a pb so happy enough. The stitch is there all the time and towards the end of the 3rd k it gets a bit more uncomfortable. I have to slow a bit and I lose my 'pacer'. I've stopped looking at the watch but the 4th k is 4:25. I can still get a pb though and the finish is downhill so I pick up the pace and I'm running as fast as I can when I start to hyperventilate. I don't know if this happens to anyone else but I used to do it when I was a kid and I got in a temper. It also happened with about 500m to go in the Waterford HM. I lose total control of my breathing and instead of engaging my diaphragm and taking in lots of oxygen I just start taking short shallow breaths and making a noise like a hippopotamus. I'm not getting any oxygen and I can't fix it when I'm running so I have to stop before I collapse. I bend over and I take 8 big deep breaths and I'm able to slow down my breathing so I start a slow jog. With about 600m to go I'm pretty much back to normal and I pick up the pace to finish with 4:38
Did I cry? No not today
Am I disappointed? Yes
I woke this morning before my alarm clock well rested and full of energy. Heart rate 41. I couldn't find my keys just like Limerick. Turned out they were in my bag just like Limerick. The omens were good!!I know my session during the week was average but I thought I was back in really good form today. The 2k warm up I did was slightly negative in that I was felt like I was running faster than I was but then when I did a few strides I felt good so I put in down to the grass. September has not been good to me. 3 crap sessions, 1 dismal race and 1 average race.
On the plus side Mireya won in Listowel (go Mireya:D) and I got a new coach which I'm really excited about (go me :D) 0 -
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Bet you would have known what 5:21 pace meantcareer_move wrote: »I looked at my watch after about 50m and I was at 3:20 pace. Didn't have a clue how fast that was......
?????and I got a new coach
Chin up, a few tough weeks can't take away from an otherwise good year.0 -
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career_move wrote: »Target: 19:5x
Actual: chip - 21:33 (21:43 gun)
Garmin here
What happened?
I was at the start at about 9:45 and I was walking around to keep warm when I met raycun and davemcmahon. They were lined up in the section that was sub 17 min but I said to Dave I was going to move back a bit because I didn't feel too comfortable with the speedsters. Luckily Dave told me not to go back to the >19 min section because nobody was lined up where they should be. The gun went and Dave took off like a bullet. In spite of Belcarra's great advice :rolleyes: (thanks dude :P) I was sticking to my plan of 3:55/km. I'm glad I had that plan sorted in my head because like pacman says the start is downhill and the temptation is to fly off. I looked at my watch after about 50m and I was at 3:20 pace. Didn't have a clue how fast that was but I was happy that I was running comfortably at that pace and still could slow down. I maybe slowed too much though because the first k was 4:02 but I was happy because I was running easily. I fell in behind a guy with a bros pearse singlet on and he became my pacer. Second k 3:58. I'm still happy and I'm thinking lovely stuff we'll keep this up for another 2 and a half k and then sprint finish will get you the sub 20. About halfway through the second k I get a stitch. Not ideal. I'm managing it with deep breaths and I'm keeping with my 'pacer' so not too concerned. I think there's a bit of a slight incline here anyway so I'm thinking I'll be grand again in a couple of minutes. 3rd k is 4:13 though and it looks like the sub 20 is gone but I'm still on for a pb so happy enough. The stitch is there all the time and towards the end of the 3rd k it gets a bit more uncomfortable. I have to slow a bit and I lose my 'pacer'. I've stopped looking at the watch but the 4th k is 4:25. I can still get a pb though and the finish is downhill so I pick up the pace and I'm running as fast as I can when I start to hyperventilate. I don't know if this happens to anyone else but I used to do it when I was a kid and I got in a temper. It also happened with about 500m to go in the Waterford HM. I lose total control of my breathing and instead of engaging my diaphragm and taking in lots of oxygen I just start taking short shallow breaths and making a noise like a hippopotamus. I'm not getting any oxygen and I can't fix it when I'm running so I have to stop before I collapse. I bend over and I take 8 big deep breaths and I'm able to slow down my breathing so I start a slow jog. With about 600m to go I'm pretty much back to normal and I pick up the pace to finish with 4:38
Did I cry? No not today
Am I disappointed? Yes
I woke this morning before my alarm clock well rested and full of energy. Heart rate 41. I couldn't find my keys just like Limerick. Turned out they were in my bag just like Limerick. The omens were good!!I know my session during the week was average but I thought I was back in really good form today. The 2k warm up I did was slightly negative in that I was felt like I was running faster than I was but then when I did a few strides I felt good so I put in down to the grass. September has not been good to me. 3 crap sessions, 1 dismal race and 1 average race.
On the plus side Mireya won in Listowel (go Mireya:D) and I got a new coach which I'm really excited about (go me :D)
Bet Mireya hasnt been running everyday for a year !!! Have a word with the horse and ask her why she eats and sleeps in the meadow all summer!! Then do likewise for a few weeks and you'll beat Mireya in a 5k not to mind 20 minutes!0 -
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Mireya races at 2:03min/mi pace.....no chance of me laying up with her :PThen do likewise for a few weeks and you'll beat Mireya in a 5k not to mind 20 minutes!Sorry to hear that yesterday didn't pan out the way you wanted K, I know the feeling. I was so busy shouting and cheering for your 'pacer' that I only saw you at the very last minute, but I did manage some sort of a cheer for you!
It was only after the race it dawned on me that it was you - I thought there must have been another Kate racing near meMarthastew wrote: »A couple of weeks of easy running will do you the world of good (I know from experience that this works:))
Thanks. That's the plan anyway0 -
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career_move wrote: »You forgot good looking
Obviously I couldn't forget - just didn't want to come across too Gavlor-and-Blockic.0 -
5k in 30:09 (9:42m/m)
I forgot to switch my watch back to miles. This was yoga running as I was practising my deep breathing. The pain in my side was gone this morning but it came back when I was in work. The deep breathing when I was running got rid of it though and it's fine since
I was thinking a good bit about the hyperventilating - I'd prefer if it didn't happen again!
So this is my theory: normal breathing the intercostal muscles and diaphragm move the ribcage up and out and the lungs fill with air. I got the stitch on Sunday because of decreased blood supply to the intercostal muscles/diaphragm causing them to cramp?? I don't think it was food related anyway because I had my breakfast (tea, toast and a banana) at 6 a.m and race was at 10 a.m. and I did a good warm up and kept warm at the start by moving around. Maybe my muscles were already a bit fatigued because I was a bit under the weather?
After I got the stitch, I kept running at pretty much the same effort levels even though the pace did drop. The pain got a bit worse after 3.5k and I consciously slowed a bit. That helped but the pain didn't completely go away. When the downhill bit came around 4k I made a big effort to pick up the pace. Intercostal muscles/diaphragm go into spasm and I start to hyperventilate. Then I stop completely and take 8 deep breaths (would have been 10 except somebody running by said "come on we're nearly there" and that got me moving again). Started a slow jog and I was still making a weird noise when I was breathing but I was getting oxygen. Then with 600m to go breathing returns to normal and I'm able to 'sprint' to the finish.
So considering this also happened in Waterford HM when I was under a fair bit of pressure I think I need to be a bit more careful about the amount of stress I put myself under when I'm racing and not race when I'm not right.0 -
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4m @ 9:08
I managed to get out during a dry spell thankfully. Can't believe it's so warm! Legs felt a bit more tired than yesterday even though the pace is faster
I did some stretches and yoga last night so maybe they were just tired from that 0 -
4m @ 8:40
Busy today. I'm glad I did this in the morning because it's spilling rain now. Although it did put me under pressure time wise and then I was racing in Clonmel this afternoon and there was a really bad road crash between Fethard and Clonmel. Had to go back and around and it took a good while. Arrived at the track 35 minutes before my race and had to boot it in from the car park with my heavy bag and saddle. Running along and I've forgotten my belt so have to hold my jeans up with my other hand to stop them falling down. But I made it.....just Didn't do any good though 0 -
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