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Confessions of a never has been.....
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14.01.2016
Monday
Nice and easy does it, first Monday back in work , not feeling the love after work so trudged home with the backpack on.
Legs felt a little sleepy at first but woke up towards the end
4.1 miles @ 8ish min\miles ( no watch)
Tuesday
Long run night but I was a little later than normal getting out, no harm..nice night for a run ( baltic though). Layered up and headed out along one of my rolling routes.
Coast road, fariview, over the footbridge, up the drag on Malahide Road, Raheny for a little loop then home.
Got the route spot on for once 13 miles @ 8.07 min\miles
Legs felt tired towards the end, obviously Saturday's race was still in there but I still enjoyed the run.
Stretching, rolling and core work after
Wednesday
AM - 4.1 miles easy, was down for 5 but I was tight for time so just ran straight into work rather than pushing the pace a little to make up the 5. Lovely run, freezing again though !
PM - 6 miles easy, had hoped to get in 8 but again I was tight for time and it would have meant pushing the pace which wouldn't be the wisest thing I've ever done
Stretching afterwards - 10.1 for the day
Thursday
Session day today - plan was for;
2 miles easy
8x1k@10k pace ( 2.30 jogged recovery)
2 miles easy
Had a brief look at this earlier in the week and thought it could be a tough enough session given the amount of reps involved but I was actually looking forward to it when I saw the weather this morning, crisp clear, calm...perfect!
Weights and corework to start and then off out to do the session
Ran this on my lunch and did some (bad) quick maths on the way out the door to figure out what pace to run the reps at...I somehow arrived at 3.40 per km....when it should actually have been around 3.45\3.47 given my 10k PB ( I didn't realise this until I got home and plugged the garmin in)
Warmup done, I made my way to the stretch between the Causeway and Sutton to run this one, the flat helps keep the effort constant.
My plan for each rep was simple enough, find the pace and hold it until the end, no speeding up after falling asleep at the wheel etc.
Found the first 2 pretty tough but I really got into this after that, the recovery time felt fine too. I did notice that the hard work really started around 400\500m into each rep...especially over the last 2, had to dig in and work to get through them but I was careful to keep the dial just out of the red zone at the same time.
Finished off with a warmdown and plugged the garmin in to review the splits, all of which were too quick but were pretty close to the target I had in my head.
3.39
3.36
3.37
3.37
3.36
3.36
3.36
3.34
I've spent the last hour trying to rescue some kind of positives from this one and even though I ran the reps too fast, I have come to the conclusion that they were all consistent
We'll see how I feel come Saturday's session !
11.1 miles incl warmup\warmdown0 -
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ThebitterLemon wrote: »Feckin speedboat show boater
TbL
ha ha - I wish I could say I was showboating C!0 -
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AuldManKing wrote: »Just read the HM report.
Wow!!
Superb result, I'm dead jealous of that performance.
Thanks AMK - you jealous of a HM performance? Sure you don't run those kind of distances anymore do you ?
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16.01.2016
Friday
AM - baltic baltic baltic....got the gloves in and ran into work, for once I was glad of the backpack, it was keeping the little bit of heat I had from escaping out my back! I was frozen when I got into the office, had one of those moments when I couldn't tell if the water was hot or cold in the shower.
4.1 miles@8ish ace
PM - was supposed to get 5 miles done this morning and 5 in the PM so I decided to tag on an extra 2 miles to make it up. Legs tired noticeably throughout the day and I was trudging a little bit towards the end, wasn't so glad of the backpack on this one
6 miles @ 8ish pace
Saturday
Planned session:
2 miles easy, 3x12 minutes @ HMP ( 2 minutes easy between) , 2 miles easy
Had the alarm set to get up and do today's session early doors but a quick look out the window told me that the paths would be frozen and with the sun not coming up until 8.30 or so, running the session on the grass in the park wouldn't be an option, had to reschedule for a later time slot in the day.
Got out around 11 in the end and the paths were in much better shape, got my warmup done along the coast and headed back towards Sutton for the first 12 minute section. Found the pacy handily enough on this one but I did feel it in the legs early on , I suppose its been a solid week following on from Waterford and overcooking Thursday's session wouldn't have helped either.
Anyway, got through the first ok, 2 minutes recovery and into the 2nd 12 minute section, taking me up towards and into Raheny, moving off the flat. The climb into Raheny was pretty tough but I tried not to force the pace too much at the same time.
Did a loop around Raheny to make up the 3rd 12 minute section, using the same climb again and running alongside the park boundary, I have to admit, the last 5 minutes or so were very tough - I had to work very hard to keep things going at the right pace, hanging on a little bit at the end.
Tough session, mentally it was tough to even start the 3rd section and by the time I was finished, I was getting sympathetic looks from other runners around St Anne's ( on my warmdown) - I must have looked like a sorry sight
8.01
8.04
1st 12 min section - average pace 6.21
2nd 12 min section - average pace 6.21
3rd 12 min section - average pace 6.21
8.14
7.59
( and .10 at the end)
10.3 miles all in for the session
Core and stretching later in the day, calf muscles are pretty tight so I'll spend some time rolling them too.0 -
17.01.2016
Sunday
Down for 8 easy miles today and as usual on a Sunday, I was later than planned getting out - picked a similar rolling route to yesterday's session for this one.
Calf muscles felt a bit better than yesterday but I consciously kept the pace back a bit to be on the safe side.
Enjoyed the run, gank weather unfortunately, bring back those lovely crisp winter evenings we were having
Got some weights and stretching in afterwards
8.1 miles for the day, bringing the week to just over 64 miles with a good bit of quality in there.0 -
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24.01.2015
Friday
AM - 4.1 easy miles into work, can't remember this
PM - 5 easy miles home from work with pressups\core later, again, no memory of this, long week in work !
Saturday
Session day, plan was:
2 miles easy, 5 miles @ MP. 2 miles easy
Up very early to get this in and I was half asleep trudging out the door - although it was a beautiful morning for running, perfect really so I was pretty glad to be up and out by the time the warmup miles were done.
Another rolling route for this one and I was feeling the effort on all of the drags to be honest, although to be fair, I never overcooked it on the way up any drags, always easing off a little.
On paper, this looks like a nice little session that shouldn't test the body too much but I often find them to be tricky enough when there has been any quality sessions in the days previous - true enough to form, this was the same.
Done and dusted by 9 and home for a big feed :-)
8.15
8.10
6.45
6.44
6.39
6.43
6.37
8.00
8.00
9 miles for the day
Sunday
late enough getting out tonight and I could not believe how mild it was out there! Bit of a breeze blowing on the coast made the first couple of miles a bit of a slog, lapped Fairview park and headed up the Howth Road for a few miles, finishing up at home with 8.4 miles.
Stretching and chinups after ( its been a while...laboured a little on these!)
Another good week down with some very good quality sessions 0 -
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Good stuff D.
Tough going out there tonight.Wednesday morning was lovely! You must have had an earlier start than me if you had that weather it had stopped by 7.15
Nice session, good luck on Sunday.
Depends where you were I'd say. I work pretty close to D and got into work just before 7am. It was fine then, but started to hammer down as soon as I got indoors. Anyone out between 7:30-8:30 got the worst of it down there I think.0 -
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Wednesday morning was lovely! You must have had an earlier start than me if you had that weather it had stopped by 7.15
Nice session, good luck on Sunday.
lol - I wasn't in for 7.15 but I was definitely drenched by the time I got to work, I think I left the house at around 8 and it was pretty heavy then for sure
Thanks a mill FD0 -
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