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Confessions of a never has been.....
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20.04.2014
Had a little bit of time to myself today (unexpectedly) so I took advantage and put in a half decent session of core work\stretching\press-ups before heading off for 5 recovery paced miles ( Daft Punk's classic album Homework providing the audio backdrop
)
Headed off into the sunshine for the recovery run, over to eastpoint and back. The place was mobbed with runners\walkers\lounging arounders all enjoying the day that was in it. My legs are a little heavy today from the tough week and from yesterday's 5k rep session but I felt much better at the end of the run.
Came home, ate and even dozed off for a little bit, happy days,
Total miles: [EMAIL="5@8:55"]5 @ 8:55[/EMAIL] min\miles0 -
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ThebitterLemon wrote: »And it's better than than TJ
Seriously I was getting sore around my back just above the armpits, as well as the core. I was surprised by the pain around the arm pit area, did you ever experience that?
TbL
I'm by no means an expert but I have definitely had discomfort around the lats ( I think that's the area you mean right?) a few times from doing them. From the bit I've read up on chin ups, it does target your entire core, back included so I wouldn't be surprised if it was hurting there.
I've been quite stiff around the upper back area a few times after doing them ( usually the next day)
Actually, when you say "sore" are we talking sharp "ouch" pain or a more dull pain that comes with exercising any muscle - if its a sharp pain then I'd rethink the whole thing to be honest....0 -
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05.05.2014
Saturday - 5 miles easy before breakfast. Nice morning for it but my legs were a little sleepy to start with on this one. Nice easy run, down the coast and back, quite a few people out too which for some reason I always find makes the run more enjoyable.
A few light weights and a bit of core work in the afternoon to keep me honest.
Sunday - rest
Monday - ARC 10k, phoenix park
Since the start of the year I had been targeting the Maynooth 10k on the 18th of this month as the race were I would hopefully take a big chunk off my PB. However, I got word the other day of a family event that I couldn't miss on the 18th so had to re-think Maynooth, I could put the attempt at a PB off or bring it forward and given that I've trained well and am feeling good I thought I'd bring it forward and give it a bash today ( I decide this on Friday).
I arrived at the park nice and early and met a couple of pals of mine for a warmup run ( 3 very easy miles). They were both hoping for PBs but were slightly different times, we agreed to start together and we'd all run our own race.
I had my mind made up before running today that I would not start conservatively , that I would start strong and finish strong ( I always finish strong but always start conservatively). I knew the course would be quick over the first 2\3k, would slow coming out of the furry glen and pick up again. The course is 2 laps of a 5k route. I wasn't too worried about the climb out from the glen slowing me down because I planned to take advantage of the descent down in the first place.
Lined up 30 or so from the front and off we went - I quickly settled into a nice pace and felt good over the first 2k, I was determined to keep the pace strong here and allow myself a little drop in pace on the 2 climbs.
We turned down into the first descent and I opened up a little, not forcing but certainly embracing gravity for all it's worth.
The climb out was steady, not too forced again and I noticed that people were starting to struggle around me , a sharp turn at the top of the hill and we were heading for the 4k marker - I still felt strong and moved into a small group of 3\4 runners who looked to be moving at a pace that I wanted to hold.
The leading lady was part of this group and was moving effortlessly along with the rest of us, I wasn't sure if I could hold pace with this bunch but I was determined to try for as long as I could ( she was later name-checked at halfway and is quite the celeb around these parts - I can see why, super runner). Over the 5k mark and I was probably slightly ahead of target in terms of time - I knew the second half would be tougher though.
We turned out onto Chesterfield Avenue and I somehow found myself leading our little group, I was starting to work now, resisting the urge to let the pace slide a little. I was over halfway and on target, I needed to keep the pace up.
Left turn off Chesterfield and without turning around to check it becomes obvious that the group has spread out a little - I was now running side by side with one of the guys from the group, he was wearing a knee strap which looked a little football like, he was moving well and probably breathing just as heavily as I was.
The effort was becoming an issue for me now, I didn't want to let the pace slip but it was getting harder and harder to maintain it. I had taken the brunt of a decent breeze heading down past the Ordinance Survey while others tucked in behind and it left me fighting for breath a good bit. Onto the descent into the Glen and knee strap guy started to move ahead, I let him go - he was taking advantage of the hill and was in a place to do it well, I wasn't.
The climb out of the Glen was pure torture 2nd time around, I immediately regretted running so fast on the way down and could feel the pace starting to slip. I focused on the ground ahead of me and dug in, sucking the air in at this stage. At the top, I foolishly tried to up the pace to make up for the few seconds I had lost on the climb - I should have let myself recover for a minute or so before doing it because my legs refused point blank and I reverted back to just holding steady for now.
Approaching the 8k mark , I drew level again with knee strap dude and we stayed that way, for another 1km..both of us gradually increasing the pace as we approached the 9k marker. I had no interest in where I placed on this but I do tend to finish strong and I thought if this guy stayed with me and maybe had the same idea then I would be pulled along in a good race over the last kilometre which should ensure a strong PB.
the 9km marker appeared at the end of the bend ahead, I started to push forward and felt the pain straight away, my lungs were in the red, my thighs were shredded from the couple of hills and my body was starting to resist everything I was doing.
I'm fairly sure my form was out the window at this stage too but I was starting to feel like this was going to be my day, the field was very spread out now and I found myself on my own which scuppered my initial plan for the last k so I focused on the runner ahead ( another super-confident-smooth looking runner) and tried to close the gap, I could hear the finish line now, I knew I was in PB country but I wanted to make sure it was a BIG PB and had been in a heap for the past 2\3kms , I had no interest in wasting that now.
I kicked hard for home, 500 metres to go, I wasn't going to catch the guy in front but I would finish strong trying to do that, keep pushing, keep pushing, saw the clock and had to look twice - 39: ( something, a p*xy fly flew straight into my eye and blurred my vision)....maybe, just maybe...
Crossed the line in 39:41, a new PB:D:D:D and the sub 40 10k that I had targeted at the start of the year.
I hung around afterwards and shook hands with the 2 finishers either side of me, watched a few more finishers too.
Chuffed with today's performance, not just the run though, I'm happy that I was able to go into the red and stay there when I needed to. I really enjoyed the smaller field today too, the organisers were fantastic, lots of genuine "thanks for taking part and supporting us" which really made a difference and I am delighted that I took part .
For anyone interested , splits were:
3:56
3:57
3:59
4:04
4:03
4:04
4:03
4:06
4:07
3:22
My Garmin measured the course about 50 metres short but there is a lot of tree cover which may explain that0 -
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DD (dogged determination),
Great running, you held it together on what's sounds like a challenging course.
You'll definitely lower that again over the summer with the sessions you've put in, not to mention all that extra core stuff
You kept that race very quiet, if you hadn't done the sub 40 would we be reading about a 10k training session instead!
TbL0 -
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