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OOnegative wrote: »Best of luck tomorrow evening A, run well!!Swashbuckler wrote: »All the best tomorrow man.Duanington wrote: »No farting around with that watch ! Run hard and run well
Friday lads........
DD I give myself 2 opportunities to look at the watch - one after a half mile to make sure I'm not going out too fast and another to check after mile 2 beeps. That's all I'm allowing myself :cool:
Anyway - its not like I'm always on the clock!! Despite what your esteemed running buddy says
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AuldManKing wrote: »Friday lads........
DD I give myself 2 opportunities to look at the watch - one after a half mile to make sure I'm not going out too fast and another to check after mile 2 beeps. That's all I'm allowing myself :cool:
Anyway - its not like I'm always on the clock!! Despite what your esteemed running buddy says
Your racing schedule is like your runners, constantly changing!! I was wishing you luck for Clonee, forgotten you changed to St Cocas.0 -
AuldManKing wrote: »Friday lads........
DD I give myself 2 opportunities to look at the watch - one after a half mile to make sure I'm not going out too fast and another to check after mile 2 beeps. That's all I'm allowing myself :cool:
Anyway - its not like I'm always on the clock!! Despite what your esteemed running buddy says
ha ha ha give it socks A0 -
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Thursday: Following the 'rest day' on Wednesday - my body felt so tired and fatigued - just over 4m with some strides.
Friday: St Cocoas 5k - Kilcock
My 1st time doing this race, I had constantly heard how fast it was so had penciled it in as one to do.
My plan was to take the 1st mile a bit more conservative than the Patrick bell - where I clocked a 5.27 and then struggled with the last mile/half mile.
However, all the talk before the race had me changing plans and then decided to go hear again - "its a net 2m downhill" - so go out hard was the new plan.
After a 2m warm up with strides - we lined up and were set off.
The start was fast and furious as runners tried to get a line for the quick right turn followed by the left turn - after this it all settled down.
I felt ok after a few mins and could see my clubmate up ahead - I knew she'd take the win at that early stage.
I was around a good group of runners at this stage, my breathing was ok - but some of theirs was terrible - As the watch beeped at 1m, it showed 5.27.
At this stage, I was feeling that this 'new downhill' felt very flat with the exception of a bit near the start! Course profiles are very deceiving sometimes. We came to the incline over the motorway - a bit longer than I had imagined, but maybe that was the pace, the heat and the humidity.
As I reached the top, I felt suddenly zapped of energy - $hit - lets use this next downhill piece as a recovery - as I shook out the arms and reduced pace a smigin' - I could feel the lactate rising fast. Lovely - this is going to be fun.
My watch beeped at 2m for a 5.38 - thats ok - lets try to keep it at this and I'll be close to a PB I was thinking - but very quickly, the effort levels were rising. I was passed at this stage by Eddie N & PfP (BrosP) both urging me on - I hadn't the kick to go with them - it was a sufferfest at this stage.
Despite the suffering - only 3-4 people past me in the last mile or so - so I felt that others must have been suffering too - my breathing had become very heavy and I was desperate for air - I dont think I'd experienced this in a race before and thoughts of stopping came into my head - dont be stupid I thought - only 1km left. Lets keep going.
A club mate who was supporting with about 800m to go was shouting "push harder, harder" - I think I told him to F Off as I was already over the redline!
BUT - as soon as I could make out the clock (I've recently bought glasses you know.....but dont wear them racing ) I could see it ticking 17:11....17:12..... my God - heres my feeling sorry for myself and I could be on for a PB - as I muster an increase in pace - I'm actually catching Eddie N in the last 30 secs or so - had I of had the 'where with all' (dont know what other word to use) and started my sprint earlier I'd have caught him and taken a PB.
As it was, I finished in 17.27 - 2 seconds away from a PB.
Mile 3 was a 5.51 but the last 30 seconds was at 5.09 pace!
I crashed down on the grass and I think about 3 liters of sweat poured out of me - the effort was certainly there and I dont think I've felt this 'bad' after a race since Patrick Bell 2 years ago (when I PB'd).
Took me an age to recover my breathing and the shorts and top were totally soaked with sweat.
Warmed down with WW and gave him a telling off for stopping, but also that it was part of running and most of us have done it.
Overall a great race - the route is good - I dont think its as fast as Bob Heffernan, maybe it is but the weather played havoc??
The school hall was a heaving mess of sweat and the dense air and noise hit you immediately when you went in - some photos with the Female winner and clubmate and headed off home with Jayo.
Happy out - I did get some notions of just training specifically for a 5k but then Swashbuckler sent me some Marathon stuff and I was back into that again....... how fickle we runners are.
PS: In the car home, it was agreed the Swashbuckler and Conor Hourihane are indeed separated at birth.0 -
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AuldManKing wrote:Happy out - I did get some notions of just training specifically for a 5k but then Swashbuckler sent me some Marathon stuff and I was back into that again....... how fickle we runners are.
Haha I'm having a bad influence on a lot of Boardsies this week. I think the lumberjack played a part too.
AuldManKing wrote:PS: In the car home, it was agreed the Swashbuckler and Conor Hourihane are indeed separated at birth.
Haha zero. Not a bit.0 -
Swashbuckler wrote: »I think the lumberjack played a part too.
That is just the pre amble, expecting him to follow it up with the adult version NSFW
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Sunday: 15.5 miles on my ownsome. Had a couple of drinks on Sat night along with a Sunday Lie in.
Went up over the S Bends and up the Khyber before doing the DCM mile 2-7 weekly staple
2 hours total - Very warm & humid, didn't add in any stuff - today was about a long easy run.
15.5m @ 7.44 (Not quite as easy in last 2-3 miles as I was knackered)
70m for the week.
Monday: Double day
Just under 4m at 120 HR (8.24 pace) during lunch. I stress.....LUNCH!
30 mins of Yoga straight after - still technically my lunch break.
PM: 4.5m around Tymon park as my daughter was training there with the Dub team - quite impressed with that park, there's a lot going on.
Spotted a few BP runners.
Tuesday: Session: Plan was 4x2k + 1k - off 3 mins at 10k pace\effort. Actual: 3x2k + 1k +2k
Quite a muggy day as I parked at Whites Gate and ran down to the Acres - I done a few strides near the end and was absolutely sweating afterwards. I considered canning the session, but thought I'd do it and if it got tough, I'd lower the pace to 10k effort or even Tempo effort.
Session went quite well. There was a bit of a head wind on the Acres on 1 patch, but grand on the other stretches.
I done 3x2k on the Acres then headed out to Chesterfield - rather than doing the 1k at the end, I done it after 3x2k - partly to give myself a mini break as the effort levels were starting to redline and also because the route was a bit crowded - but it was mainly due to the fatigue.
The last rep was fine as it was down Chesterfield - I dont mind that - getting it done is the main thing!
Rep 1: 5.52 pace
Rep 2: 5.48
Rep 3: 5.56
Rep 4: 6.07 (1k rep)
Rep 5: 5.53
Happy with that - a few bites on the legs, a few million flies on the neck, a dozen gallons of sweat lost.............but a good session
11 miles total
20 mins S&C immediately following that - focused on Hamstrings & core
Wednesday: 4.2m recovery plus 10mins Post Run yoga.0 -
Thursday: 12 mile MLR - Ran from home and included the now infamous DCM 2-7m climb. After the holidays, I must start including the climb out by St Laurences road & upto Crumlin in my runs.
A bit tired by the end of this - those last 6 miles do get you when you are tired - that said, I would much rather of ran it at a steady pace - there's something lethargic about easy paced running.
Some Hamstring stuff with weighted SLD's and the Physio ball afterwards.
12m 7.55 pace -
Friday: GAA tourism brought me out to Clontarf and after making the call to run in St Annes rather than the seafront, I go over on my ankle - sore enough that it caused me to have to sit down for a few mins.
Ran mainly on the grass and took in the Rose Garden etc before getting lost and needing to consult Google to get back to my car!
A few strides at the end.
Saturday: With the South Dublin 10k on next week - I knew that I hadn't run a morning 'hard' race in a very long time. Probably Trim 10m last Feb (discount the Marathon as that was at a different pace). So I had planned a parkrun for Saturday morning.
I done a good 15 mins of Yoga before leaving to get the body 'ready' - I think it helped as I fet better starting off running. Will do similar next week. I resisted the urge to wear the 4%'s though.........kept with Nike - the Epic Reacts are now my favourite shoe - but only with the heel cut out.
I ran upto Hartstown, done a few strides and got ready - we were off.
Right away 2 guys take off - 1 guy who always runs 17:xx in Hartstown and another 'vintage' gent, who sped off with a gait that TRR would be proud off. He also had the loudest footslap ever. I expected him to keel over after a mile, but he kept going and on the bends, his form looked remarkable.
My own pace was planned at about 5:50-5:55 - keeping it at 10k pace.
The 1st mile beeped in 5.43 - so too fast and I knew I'd pay for it later as the legs were tired from the midweek runs.
Still - the aim was to get some hard running in the legs, so I kept it going, there was no one behind me and the lads in front were too far in front to be worried about me - so it was a solo effort for most of the run.
Mile 2 beeped in 5.47 - $hit, again, much too fast, but I was pleased with how I was holding up so far.
I can distinctly recall going around 1 corner and thinking to myself - why am I going this hard - I dont want to race this thing - the main thing is next week. So I took my foot off the gas for a bit and settled into what felt like a jog - 6 min/miles for a few hundred meters.
With about 3-400m to go, it dawned on me that I could be on for a Parkrun PB or even a sub 18 - I hadn't considered that previously - so I increased the pace and sprinted - my garmin shows 5.16 for the last 30 secs or so (0.1m) - I'd say I was at that for about 1 min??
Crossed the line in 18:03 - the last sprint had taken it out of me as I was so out of breath.
Very happy with the effort - probably should have considered the possibility of a sub 18 earlier - but the main thing was to get a hard early morning effort - mission accomplished.
I introduced myself to the Vintage gent - he finished in 16:27 (??) - turns out he is Gerry Healy who ran a 2.15 marathon in Dublin in 1999 (& Melbourne in '96).
This was his 2nd 'race' in 10 years he said!!
A good chat and his advice was really old school. Run a lot and run it fast.
8.7m total.
Sunday: Rest day - a good 5m stroll with Wifey through the park.
I took her up the Khyber.
49 miles for the week - a taper week of sorts.0 -
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Really struggling with Boards these days as I cant access in work.............
Monday 15th: Double day - Lunch time 4m followed by an evening 5 with 5x20s hill strides.
Tuesday: 7m down to the park and back - about 8 min/miles - Followed by 30 mins Yoga.
Wednesday 4x200/2x400/800/2x400/4x200 - really nailed this on the Furze road. Happy with the paces - legs really in a good place.
Thursday: 4m recovery - 8.4 pace.
Friday: easy miles with 2x4x200m - keeping the pep in the step and putting some work in the muscles.
Saturday: 5k with some strides. All is good in the world - went to watch the Dubs - all is great in the world!!
Sunday: Race Series: South Dublin 10k
Was up early for this and woke up to 'good legs' always a good sign - got a 15-20 min walk in to make sure the body was awake. 10min yoga routine to get the muscles activated.
Small breakfast with coffee and the obligatory 3 poops
Made my way to Grange Castle for the warm up - actually, it was so warm, I was sweating on the warm up.
Met a good Boards contingent on the startline - I'm still convinced Barry is an interpol spy btw
We were then set off with minimum fuss.
My plan was to run a decent race - not going for a PB today due to the conditions but to get a <36.30 would be a good days work.
After a few hundred meters I felt I was working harder than I should have been - there was a headwind here, but I was tucked into a good group. I reckoned it would pass and I'd soon wake up and feel comfortable.
Mile one beeped at 5.51
Most of Mile 2 was into that headwind and we then turned into Corkagh Park - the wind ceased and I was moving a bit freely.
I had one of those - "this is going $hite moments" - only to look at the watch and see that I was on pace. OK - not so bad.
Lets keep this going. Mile 2 5.52
Was nice going through that park, my 1st time in it. I got a good shout from a friend who I hadn't seen in a couple of years.
We exited the park and I was feeling the pace, but you do feel the pace halfway in a 10k, dont you?
Mile 3 was a consistent pace too, there was a good crowd in Clondalkin.
Mile 3 beeped again in 5.52 - and I think I went through 5k in about 18/18.10.......... and it was the beginning of the end.
I felt my stomach flip and I wretched a couple of times as I was running before having to move to the side to get control of it - I puked a bit, but mainly fluids - strange sensation as there was no pain or nausea. Healy went by me........I swear he winked.
After about 30 seconds or so, I got going again, trying to get on pace. I run the remainer of that mile in sub 6 and Mile 4 beeps in 6.19 - thats ok I think - but the energy is draining from me as we turn on the canal.
I just want to stop and walk, but sure, I'm going in the direction I need to - so lets keep going at any pace. At this stage, MP is difficult.
I feel a sense of frustration - my prep has been great, my training has been great - why do I have $hite races like this sometimes - but then I think of something I read recently about how running is a privilege - I see people around me busting their gut, possibly on for a PB while I'm wallowing about at 6.20 pace. Cop on Old Man I think. Lets make the best of these last few K.
Mile 5 beeps in 6.25 and I know I'm in the manure business, but lets keep the best effort I can and run the bast race I can on the day.
I pass a few people again and despite the extremely heavy legs, I begin to enjoy it again. Super support from the Boards Ladies just before the turn - much appreciated!!
I turn off the canal and up the short rise - it zaps the legs a bit more - mile 6 beeps in 6.20 - I'm passing a couple of people and can muster some sort of finish.
A welcome shout from an old school friend gives me a lift and I push on again - picking out 1 or 2 ahead - and I cross the line.
Barry was just behind me with a great PB and I meet Luke who ran a super consistent race.
38.02 and 66th position. 66th. Jaysus - I though I was 600th.
Onwards from here.
2 week break coming up and then a 12 week specific Marathon block that has me excited.
I've been using Hudson for this 10k but will be using a different plan for the Marathon as I've become addicted to the NAZ group under Ben Rosario who are probably the most in form running group right now. Managed to get my hands on one of their plans too (for a fee).0 -
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I know thankfully a kind ex boardsie let me use there home address the deliver to so managed to avoid that hefty delivery fee.
I can send you on the rolled up version of fauble if its of any interest to you (think there is also one floating around letsrun for both his NYC and Boston build ups)
There is a FB group as well that Ben is very active on if you ever had any questions he is usually quite receptive
Just emailed you something 0 -
AuldManKing wrote:I've been using Hudson for this 10k but will be using a different plan for the Marathon as I've become addicted to the NAZ group under Ben Rosario who are probably the most in form running group right now. Managed to get my hands on one of their plans too (for a fee).
Very good YouTube channel isn't it.
On a sidenote it concerns me that you were puking "manly fluids". Hardly the ideal prep for a race
Have had a gander at their site and the online plans seems to be mainly HM, Marathon, XC. Interesting they throw up all the training although it would be ideal to be able to get a condensed version all in one page.
So Hudson has been dropped! I must admit I still haven't managed to finish the book although I find it great.0 -
Swashbuckler wrote: »Very good YouTube channel isn't it.
On a sidenote it concerns me that you were puking "manly fluids". Hardly the ideal prep for a race
Have had a gander at their site and the online plans seems to be mainly HM, Marathon, XC. Interesting they throw up all the training although it would be ideal to be able to get a condensed version all in one page.
So Hudson has been dropped! I must admit I still haven't managed to finish the book although I find it great.
Was that really "manly fluids"? I find that hard to swallow!!! Maybe he spits? I'm sure he meant 'mainly'....0 -
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