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Sunday 27th
1st run with the new club (MSB) - so you lot can lay off me now.......... I might even ignore you at races
Met some of the MSB heads in PP for a 10 miler this morning, we were in the company of greatness as Catherina McKiernan joined us (as apparently she often does) - so was great to chat away with her for a bit.
10 miles flew in as I chatted with a few of the lads/lassies - seems to have a good structure to the club, with some good sessions being spoke about.(Alternating Track sessions with Tempos - hill work or tempos on Saturdays - gym work on Mondays).
The whole of the run was done on trail, which was great and opened my eyes to other parts of the park.
Came back and brought the dog for a couple of miles before going to watch Castleknock U14's get beaten in the Camoige Feile Final by a last second goal. Broke my heart to see the girls in tears.
10 miles at 7:39 + 2.6 miles at 7:40
Total: 12.6 miles @ 7:40 (46.5 for the week)0 -
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End of April Report
154 Miles
2:59:96 Marathon
Good marathon recovery (HH Plan)
18:14 5k in St Annes (3 sec outside PB)
Joined a club.
May Goals:
2 races:
5k PB: Lucan 5k (11th May) (or SOTS 13th May)
5mile PB (sub 30) (27th May Dunboyne)
Not going to chase mileage, but looking at 180-200 miles (45-50 per week)
Get training goals for June-July (focused on 10k/HM)0 -
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Thursday May 1st: 4.8 miles recovery at 9 min/miles - nice recovery as the legs were tired.
Friday 2nd: Rest day
Saturday 3rd: Club session - 20x hills
Was unsure what the session would be or how long it would be so drove down to the PP to meet up. a Gentle 1m jog to the Furry Glen for the hill work. Theres 2 'cinder' hills at the very back of the Glen - 1 is steeper, 1 is slightly longer - both no longer than 180-200m.
Coach let it be known that this was a strength session, not a pace session, so run them hard but not full on.
As it was my 1st time doing hills since God was a boy, I done 14 reps - the rest done 20.
Was a great session, really felt I was working by the middle of the session. Glad to finish at 14. Coach sent me off jogging for a few mins and then told me to stretch - showing me the right stretches to do. Its a bit like being in school again.
Another good thing with MSB (right now) is that its not a big club, so the sessions have a nice number of people - means you get good coaching and you get to have a good chat with the coach.0 -
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AuldManKing wrote: »Thursday May 1st: 4.8 miles recovery at 9 min/miles - nice recovery as the legs were tired.
Friday 2nd: Rest day
Saturday 3rd: Club session - 20x hills
Was unsure what the session would be or how long it would be so drove down to the PP to meet up. a Gentle 1m jog to the Furry Glen for the hill work. Theres 2 'cinder' hills at the very back of the Glen - 1 is steeper, 1 is slightly longer - both no longer than 180-200m.
Coach let it be known that this was a strength session, not a pace session, so run them hard but not full on.
As it was my 1st time doing hills since God was a boy, I done 14 reps - the rest done 20.
Was a great session, really felt I was working by the middle of the session. Glad to finish at 14. Coach sent me off jogging for a few mins and then told me to stretch - showing me the right stretches to do. Its a bit like being in school again.
Another good thing with MSB (right now) is that its not a big club, so the sessions have a nice number of people - means you get good coaching and you get to have a good chat with the coach.
Teachers pet;)0 -
Sunday 4th May: 14:04 miles @ 8:00 pace.
Knowing that the MSB long run is anything from 7 to 10 miles, I ran the 2 miles to the PP today and met up with the gang (just 7 of us today) for the run.
Great to meet some new faces and the craic & banter was flowing from the off.
Same trail route as last week, creatures of habit I guess, but good to have it all on grass. Finished up with them after their 10 miles and jogged (slowly) home for 14 miles for the day.
Was in a bit of a jock when I got home as the hills took more out of me than I expected - my glutes are very sore right now and calfs are tight. I guess it's a good thing??
Maybe 10 miles might have been better today - hindsight is wonderful.
Planning to do Lucan 5k next Sunday, so will take it handy'ish this week with the intensity. Will still do the Wednesday session though!!
Great results today from all Boardsies who were racing - delighted to see the reports and results about CM, TbL, Raycun and MS (all I know right now) but performance of the day must have been ecoli who finally cracked the sub 3. Well done young man!
43.4 miles for the week - not too shabby given the intensity of some of the runs (2 sessions, 1 steady run, 1 lsr, 2 v.easy runs)
As I now know the structure of the club sessions, I can amend my plan to suit.0 -
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Wednesday 7th: Club session 6x800 (2min R)
2.15m warm up around Santry Demense- lovely place for a run - I looking about for those strange birds that you see around these parts, you know the ones - Ososlos or something like that. Didn't spot any
Onto the track and the session was 6x800 - coach explained that he wanted these done at alternating efforts 80%/90% - with a 4-5 second difference.
Difficult to gauge what 80-90% effort is
2:51/2:47/2:50/2:46/2:49/2:39 were the splits.
Felt fairly good during and afterwards - was my 1st time on the track in Santry since I was in secondary school, but it was all black and white back then.
We share the track with Raheny, so was looking out for Red Runner - spotted him as I was going for the warm down.
1.5m warm down in the park.
7.6m for the day.0 -
AuldManKing wrote: »Wednesday 7th: Club session 6x800 (2min R)
2.15m warm up around Santry Demense- lovely place for a run - I looking about for those strange birds that you see around these parts, you know the ones - Ososlos or something like that. Didn't spot any
ha! I passed someone who looked vaguely familiar running in the park tonight. Seeing as I've only met you once and it's all a bit of a blur I wasn't quite sure (like when I passed redrunner on the street) that it was your good self. I should have remembered those rugged good looks;)
Why were you running on your own? Would none of the big boys run with you
That's just mean:mad:
I'll stop next time and say hi!0 -
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ha! I passed someone who looked vaguely familiar running in the park tonight. Seeing as I've only met you once and it's all a bit of a blur I wasn't quite sure (like when I passed redrunner on the street) that it was your good self. I should have remembered those rugged good looks;)
Why were you running on your own? Would none of the big boys run with you That's just mean:mad:
I'll stop next time and say hi!
O,
"Rugged good looks", it's not another pair of new runners you need, but rather a white cane and Labrador!!
TbL0 -
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Thanks Cian for the mature and cultured reply- that's in short supply around here
Not sure of a race, was hoping to do a 5k this weekend, but that's not going to happen now. It could be Dunboyne 5m on 27th.
As for Tang, I do believe those words came from MS!
Quirky, John Coughlan
Ososlo, I was there early and just passing time - sure they love me there 0 -
AuldManKing wrote: »Thanks Cian for the mature and cultured reply- that's in short supply around here
Now I look like a nerd in front of the cool kids
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AuldManKing wrote: »Wednesday 7th: Club session 6x800 (2min R)
2.15m warm up around Santry Demense- lovely place for a run - I looking about for those strange birds that you see around these parts, you know the ones - Ososlos or something like that. Didn't spot any
Onto the track and the session was 6x800 - coach explained that he wanted these done at alternating efforts 80%/90% - with a 4-5 second difference.
Difficult to gauge what 80-90% effort is
2:51/2:47/2:50/2:46/2:49/2:39 were the splits.
Felt fairly good during and afterwards - was my 1st time on the track in Santry since I was in secondary school, but it was all black and white back then.
We share the track with Raheny, so was looking out for Red Runner - spotted him as I was going for the warm down.
1.5m warm down in the park.
7.6m for the day.
Snap!
Good session there. Hoping to get down regularly from now on so hopefully get to have a proper chat next time.0 -
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