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Friday 18th: Lovely day for a run - went through the more 'scenic' parts of the PP.......ahem.
No dog with me today, so miles were a tad faster.
6:36 miles @ 7:36
Saturday 19th: HH recovery plan called for a 30m tempo - it has a fair bit of fast stuff in it for a recovery plan!
Plan was to do 1m@7:30 / 3@6:15 / 1@mp/ 1 cooldown.
Done this in Porterstown park - a series of 4 football fields seperated by hedges and has a pathway around it thats exactly 1 mile long - no roads so safe for the dog.
Well about 600m into the run I loose the dog
- this causes me to speed up to find her, eventually found her towards the end of the 1st mile - faster than planned but still ok at 6:55.
The next 3 miles were the real tempo stuff - I hadn't done a tempo run in many months as the tempos in the BAA plan were at MP-10s.
Actually done these without any real hassle - delighted with that.
(6:15/6:12/6:12)
Done a MP mile (6:49) following that and a cooldown (8:03)for a total of 6 miles.
..............cant wait til I'm finished this marathon recovery plan and start the fast stuff
Total: 6:01 @ 6:46
WTD: 29.79 miles0 -
Sunday 20th: Swapped my runs around with Monday and just done a gentle 5m recovery (8:25 pace)
35 miles for the week (3 more than the plan called for - I'm so hardcore
)
Monday 21st: Ran Sundays run today - plan called for 75 mins easy - ran 9.3miles @7:45 pace (~73 mins)
Had a small crick in the neck when I woke up but it felt alright running - got gradually worse during the run. Only for the car was a few miles away I would've called it a day earlier.0 -
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Tuesday 22nd: Neck still banjaxed - rest day.
Walked the dog for an hour in PP- believe it or not, founds part of the park I never knew about.
Wednesday 23rd: Neck much better - up early as Mrs AMK & Kids are off to Spain for the week.....yippeeeee...sorry, that was too loud
Still in Marathon recovery mode, but slipping out of it as the legs feel fantastic.
2m warm up - 7x400@5k pace (5:45) (200r) - 3m warm down.
The 400's were done at about 85 secs (5:45 pace) bar the last one in 76 secs (5:05 pace).
Felt remarkably comfortable and felt very controlled all the way through.
Would have loved to have done another set of 7 - or even 3-4 more........but that's for the next few weeks.
total: 7.5 miles
Plan to train with MSB next week, see what they're all about.0 -
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Be interested to hear what you think, I'm still flip-flopping.[/QUOTE]Do tell.
regarding the park - nothing too exciting - just a water feature and seats by the Cricket grounds/Civil Service Harriers that I hadn't seen before (as well as a Nuns Memorial ground) and entering the PP Visitor Centre by the back entrance (....oh Matron.....).
As for MSB - I see them every time I'm in the park :rolleyes: and know a few of them, their weekly schedule matches what I like doing too (as I'm sure every running club does).
Weekly sessions in Morton Stadium, Gym in Castleknock College, Tempos on a Thursday, hill sessions on Saturday morning. So mostly all around the PP.
Personally, I think you're better served in Cru - there's a wider sample of faster times available there for you.....although you could be a superstar in MSB if that appeals to you??? 0 -
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AuldManKing wrote: »as Mrs AMK & Kids are off to Spain for the week.....yippeeeee...sorry, that was too loud
I'll see your one week in Spain and raise it to two weeks in Italy ... during the World Cup.
Nice 400s by the way, good to see the post marathon recovery going well.0 -
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Thursday 24th: 4.55 miles @ 8:25 - the downside of wifey being away is that I got to take the dog for a walk every day.
Either shes not as fast as she used to be or I'm not as slow as I used to be - I'll go with the former - she's lagging behind a lot.
Friday 25th: 6.76 miles in PP @ 8:30 pace.
Out with the dog again - didn't really mind the pace today, just wanted a nice easy one.
Saturday 26th: St Annes Park Run
Bit of a late decision on this one. Legs were feeling good and was thinking of doing a 5k in Kells on Sunday, but decided instead to do a park run as a tune up race for the upcoming 5k's in May.
I had no thoughts about a time, the main intention was to get a 5k under the belt and get a reminder of what they felt like!
Turned up at St Annes at 9am and got a 1.5m warm up done - with some strides (1 lap of the route) - some small parts a bit twisty, but a great route for a Park Run.
Done a few stretches and looked out for any familiar faces - expected to see the Killerz around, but they must've been off duty today.
We started off - I was in the 2nd row - so got a good position.
About 9 lads absolutely tore off at a stupid pace and I got a flashback to a post Raycun posted sometime back about going out really hard fast :pac: - so I thought no time like now to do that :eek:
The 1st mile, the 9 lads were a good bit ahead and there were possibly 1 or 2 a bit behind me, so I felt a bit isolated. The 1st mile was done in 5:31 - my fastest mile ever - then we turned into a very windy long straight road - not quite a gale but was blowing hard.
The next halfmile of so into that breeze was done about 5:45 pace and I was really feeling it in the legs - at the halfway point there was a guy calling out splits 8:52 he called for me and then I heard a fair few seconds pass before he called again. So no one behind me.
My pace dropped again and I was really fighting to keep it under 6 m/m but the lads in front weren't gaining any more on me - still a good way out mind you. Mile 2 was 5:54.
Before the 3rd mile I was getting the old familiar devil in the right ear - "drop out" - "go on, you've just finished a marathon" - "sure, no one knows you're doing it, just dont mention it" - I very nearly caved in as the legs were fatiguing big time - the lactic was coming out my nostrils.
Kept going, but really felt myself slowing, gave myself a kick up the backside and pushed on a little.
As I turned onto the home straight for the 2nd time, I seen a good distance between me and the next person behind - the guys in front were about 15-20 secs ahead so I wouldn't catch them.
Just close it out Alan - nearly there - wind was blowing and my legs were screaming.
As we got near the finishing chute, the guy behind must've closed the gap a fair bit as I started to hear footsteps behind me so I pushed on more - $hit I thought, If I can push on, why didn't I do it earlier?
I guess thats the good thing about racing (once you have people near you to race!).
In the end I closed out in 10th place - just beating the guy by 2 seconds. The gap to the next group behind was about 15 secs.
Mile 3: 5:58
So finished with 18:14 on the watch - (confirmed as the official time).
This is 3 secs off my PB - I didn't have 'time' on the watch so didn't know at the time.
Delighted with the time as I didn't feel I'd be close to my PB and with better pacing at the start I may have got it.
With the wind on the long straight, I guess thats worth a few seconds as well. But it wasn't on my mind before the run, so I'm not bothered.
Great to feel the legs burning again and great to hear the old friendly/evil devils on my shoulders - I'd forgotten about them for the last few months.
1.3 miles cool down back to the car.
5k's are funny races (& timed events ) - I was dreading it a bit before the start, loving it for the 1st mile then spent 2 miles hating it again - only to love it as I though back on it with a warm fuzzy smile in the car later on
St Annes Park Run: 18:14 10th finisher.
Total miles: 5.9miles0 -
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ThebitterLemon wrote: »You mean you weren't there to hug him as he crossed the line, some feckin groupie you are.
Ditch him AMK he's too fickle for you!
TbL
Too busy puffing and panting my way to 19:05 in Malahide. 8th though :-D0 -
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ThebitterLemon wrote: »You mean you weren't there to hug him as he crossed the line, some feckin groupie you are.
Ditch him AMK he's too fickle for you!
TbL
There were a couple of people there who I wouldn't have minded getting a hug from...........
$hit, should've done Malahide, my one and possibly only time to beat you.Too busy puffing and panting my way to 19:05 in Malahide. 8th though :-D 0 -
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Great stuff AMK - loved reading that report, fair play for pushing on through the hurt.
This sums 5ks up for a lot of people I'd say !
"5k's are funny races (& timed events ) - I was dreading it a bit before the start, loving it for the 1st mile then spent 2 miles hating it again - only to love it as I though back on it with a warm fuzzy smile in the car later on " 0
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