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Its about Time
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Wednesday 8th: Rest day - finally got started on the 2nd MBA project.
Thursday 9th: Football. 1 hour of lunatic running.
Tried a different pair of footie runners, but no joy - PF/heel was sore on Friday - maybe I'll just wear the cushioned asics in future.
Friday 10th: 5.08m @ 8:06 nice 'n easy run.
Sat 11th: 8.25m @ 8.22 pace:
Wasn't feeling the love on Saturday.
The intention was to do 12m easy, but I felt like a sack of spuds all the way through it.
The heavens opened a few times and the wind was blowing a gale in Phoenix Park - actually gave me a headache while running.
Called it a day just after 8 miles, no point in getting the mojo out of whack when its been so good lately.
Sunday 12th
Watched Spurs overtake Arsenal to set up a deadline day spectacular!
Had planned a rest day, but due to Sat's shorter run, I felt fine, so decided to do an off plan speed session.
Decided on 15x200's as I haven't done 200's since Sept last year and felt that shorter speedwork would complement the longer reps/tempos that I'm currently doing.
The results at the end were surprising (to me anyway).
the 1st 4 reps were at 36 secs (ave)
The next 5 were at 34 secs (ave)
Last 6 reps were at 32 secs (ave
Given that Daniels suggests that these are done at 40 secs for my vdot (didn't know that beforehand) - I dont think I could have ran them at 40 secs. My pace was pretty much all out, and was delighted that the last 6 reps were faster that the 1st 9. - But I'm not doing a Daniels plan so its all good
In a dilema for next weeks racing plan.
Do the 5m in Terenure on Sunday or the 5km in Enfield on Tues? Maybe try them both?
The littleest child has an Irish Dancing Fheis on Sunday, they go on & on for hours - so that is making me favour the Terenure race
33.4m for the week.0 -
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Try the :-
The 34th Michael Manning Memorial 10k Road Race (Dunsaughlin) - will take place on June 22nd 2013.
I did it last year , its a good fast race with plenty of good standard club runners...
Strawberries and cream at the finish line:):) 0 -
Wed 15th
Plan was for 10 miles easy - I had planned this and last nights session in reverse order originally, but changed them around thinking of what would leave me fresher for Sundays 5m.
I had taken delivery of 3 new running tops today from Sportsdirect.com - a short sleeved top, singlet, & a long sleeved top (for the summer) complete with pocket in the sleeve and thumb holes in the arms. Everything cost me €24 inc shipping. Why would anyone buy from sports shops??
Set out and immediately knew this was going to be a 'Hard' easy run
Decided not to look at the watch and just go with the flow.
Due to last nights session, I felt a bit tired and even light headed - hadn't eaten too well due to back to back meetings in work.
As I was running I was contemplating an excercise I done last night, where I mapped out my 'races' for the coming year and tried to plan quality training around them, focusing on the HM til July then DCM. Its a difficult task to get right, if you have a key goal for the marathon, maybe doing the race series and a few other races is a bad idea?
I thought about what I wanted from running, and I must say, I'm enjoying the shorter stuff right now and would love to race most weeks if I could, but does training get in the way of races or do races get in the way of training?? I think its an ecumenical matter.
Anyway - finished my run 9.75 miles @7:48 average pace. I thought about running around in a circle for 0.25m but decided against it......
Seen a guy doing some hill reps on Military hill, had a quick chat with him - From the stop sign at the bottom to the bollard near the top is 400m. He was doing 7 reps. Must pencil that one into the regime for my next set of 400's.
Other news: I had planned 2 races in June. A 10k on 22nd June and a 5m (race series) on 29th June. Looks like I'll have to go to Singapore that week.
Rather than being happy at going to Singapore (love that place) and looking to make the most of a week there, I was thinking about how I can race on the Saturday, travel on the Sunday, do the meetings in 2 days and get back for Thursday morning, fresh for the 5m..............
Obsessive is me!0 -
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Sunday 19th: Maynooth 10k
Build up
Even though I had entered the Sportsworld 5 Miler in Terenure, I only found out about this 10k on Wednesday.
Decided to throw my oar in as the 10k and me have some unfinished business.
Saturday seen me at a few GAA games and some shopping - the body was exaggerating this workload into telling me I was physically exhausted! Took it handy Sat night, didn't get a great nights sleep though.
Woke up on Sunday morning and still was undecided if I should do the 10k (& get another fail) or do the safer 5 miler where I had a softer PB. Even asking myself that question, the little voice in my head asked me "Are you scared of the 10k........are you too afraid to fail?" - the 10k it was.
Drove the shortish distance to check in - parking was fine, check in took about 10 seconds. Nicely organised and signposted.
Was on the startline very early, done a lap of the University (where the race was starting) and realised that I'd need to go out faster than planned in order to avoid the congestion.
Lined up, a bit perplexed that I knew nobody in this race - all the boardsies must be doing the 5 miler or the 'softer' 5k on Tuesday
Set off on the 1st mile - was like charge of the light brigade for the 1st 500-800m as all the 'runners' had similar ideas.
A small bit of course management went awry as the first 30-40 through a certain section had to jump over a barrier!! - that was rectified for the rest.
running through Maynooth university was lovely, nice grounds and was a bit unique.
Mile 1 was 5:59 - congestion avoided and 25 secs banked.
Went out of the grounds and the plan was to run even splits of 6:20 all the way. Getting the Sub 40 was the goal here.
Mile 2 brought us out into the village and onto the road to Leixlip - crowds were fantastic and really gave a lift. Went through mile 2 in 6:11 (more time banked)
At this stage the runners were opening up and it was a long straight road ahead - a group I was with were getting a bit ahead of me, but let them go I said. the game is not to race them, but race the clock.
I was expecting to enter into Carton house at the 3 mile stage, but that wasn't happening - maybe last nights rain had taken a bit of a toll on the ground - running on grass was not appealing to me anyway - so delighted with that.
Went through mile 3 in 6:19 and was 19:05 for 5k (same as Clontarf recently).
Pace was dropping slightly, but still on target, so that was ok. When we came to the turn to run back, the marshall was a very old friend of mine who I hadn't seen in years - we shared a 'shout'!. Really gave me a lift and that made the race worthwhile - whatever happend later.
Mile 4 was 6:22 and I really felt I could do it.
I was keeping an eye on the KM markers and using that to check my 'bank balance' should the wheels come off. I found it very effective to help deal with the demons when the arrived. Taking it km by km - only 4 mins to the next km (but doing it in under 4 min= increased bank balance).
At about the 4.5m mark, we came into Carton house, really nice to see it, have played it a few times and was happy was there were no golfers of my calibre playing today!!
Got a bit of a lift and felt a bit stronger here - not sure why, maybe slightly downhill or maybe it was the knowledge that it was so near that it gave me a lift. (it wouldn't last long). Mile 5 was 6:15
This is where things got tough for me - the last mile - despite being very close to hitting my sub 40 goal, I was running towards a tee box and there were golfers on it waiting to tee off, the thought did cross my mind to stop and let them tee off - it was tough and the sun was breaking through.
Just a few more mins left.
As I approached the 9km marker, I adjusted my watch settings and realised that if I pushed, I could make Sub 39 :eek:
Really pushed on - the runners were coming back to me even though my total mile 6 was 6:19, I reckon the last bit of mile 6 was a lot faster than that.
We came onto Carton Avenue just after the 9km mark - a very long stretch - you could just about make out the finish line in the distance.
I was overtaking people now and the group who had left me earlier were in my sights. I overtook 1 guy from Leixlip running club, and was bearing down on a crusaders guy, at this stage, my lungs were burning, my legs were hurting.
I remembered to watch my form - take short strides, run tall, lean slightly fwd.
The final 0.2m was in 5:52 pace. (2nd 5k was 19:30)
10k in 38:47 (Watch time):D:D
Thats a PB by over 2 minutes.
Immediately after the race I wanted to do a Krusty (vomit), but retched a few times. Actually was delighted with that as it showed me that I pushed myself. Nearly felt like a real runner - just didn't deliver the goods - next time I'll try to leave my mark :P
Delighted with the race - given my tiredness the previous day - I never thought I'd do that time.
Had a free massage immediately after the race and it worked wonders.
Came home and brought the dog out for a 4.5m recovery run (8:32 pace)
............Did I mention I went sub 39??0 -
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