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PaulieYifter wrote: »Was looking out for a handsome MSB auld lad and couldn't find one so that explains it.
There's a compliment in thrte, I think.
Nice run by you.0 -
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MisterDrak wrote: »There was me thinking you ran a stinker in 39:26 for 128 place...
Hard luck, no slacking on the hols....
ha ha - yeah - theres a guy from Balbriggan with the same name - pops up every now and then.
key point he is always slower than me 0 -
AuldManKing wrote: »ha ha - yeah - theres a guy from Balbriggan with the same name - pops up every now and then.
key point he is always slower than me
Must track him down, and get him training smart, then give you a proper race...
Can you imagine lining out knowing you have to beat yourself 0 -
Wow - been away from here for nearly 3 weeks - need to catch up on what's been happening.
Hope you've all been doing well!
Saturday 19th July: Easy run with Strides - 4 miles
Sunday 20th: As said already, didn't do the Fingal 10k due to illness - this was to be my goal race for the summer, so this was a bit of a pi$$er to miss. But as with missing DCM '13, its just motivated me even more.
Tuesday 22nd: Felt a bit better and knew that I'd be not getting much running on my upcoming holidays- so went out for a few miles to see how I'd be. Done 10.5 miles (7:44 pace) but felt crap afterwards. Mistake noted.
Went to Rhodes (Lindos) for 2 weeks and had promised the girls that I'd limit the running. Decided to do it in the evening while they were all getting ready (too much going on for my liking in a 1 bed apprt )
Given that it was very very warm and a very very hilly area - I was going to limit the runs to short distances and get as much quality as I could into them.
Wasn't going to run every day - a man has to have some lunchtime beers at some stage!!
Wed/Thur/Fri: In Rhodes - No running - felt like an eternity.
Sat 26th: Ventured out to do some hill repeats - found a great hill (in amongst all the other great hills ) down by St Pauls Bay - a very picturesque area for running.
Done 7 x 25sec hill repeats with walk back down. Absolutely wrecked after this - laboured heavy breathing etc
The run back to the hotel was also uphill - nearly killed me.
Shorts were soaked with sweat by the finish, had to run with no top on due to the heat (& also my exhibitionist tendencies )
Possibly the hardest 3.7 miles of running that I've ever done!!
Took my a while to cool back down afterwards.
Sun 27th: 4 miles easy running on the hills - legs a bit fatigued as had been walking a lot during the day as well.
Tues 28th: 4 mile Fartlek - differing paces for different hills - mile pace on some downhills - walking pace on certain uphills!!
Thur 29th: Failed Tempo: met a guy from Kilkenny (Gowran AC) who told me about a different area to run where the hills weren't as bad - so decided to try them and do a tempo run. (incorporating the earlier hill route)
1 mile warm up.
2 miles at 6:35 pace then basically died a death.
1.4 miles back with some rest stops along he way on those bloody hills.
Found out later on that it was till 38c while I was running.
Sat 2nd Aug: Decided to keep the entire run to the 'flatter' area - still some good drags and inclines though!
4 miles at 6:58 pace - inc 3@6:35.
Felt great on this run - the lack of real hills made a big difference.
Still took a while to cool down, despite a dip in the pool and copious amounts of water.
Tuesday 5th Aug: Last run of the holidays - decided on another Fartlek around the flatter course (each lap was abut 1 mile)
Built in to this were 4x1min moderate hill runs at 3k pace.
4.26 miles @ 7:16 pace.
Thursday 7th Aug: Back in Ireland. Decided to do 10 miles to get some longer stuff into the legs.
The watch didn't pick up any signal at all on the run, so just ran by time - I figured 80 mins would be close to 10 miles.
Met MrDrak after about a mile and ran with him for 30-40 mins - good to have company for the run.
When we parted company, I tried to inject some pace, but the watch was still not picking up the gps. Dont know if i actually did pick up pace, but the breathig was heavy and the effort was harder - but that could have also meant that I needed more effort for the same pace.
81 mins - about 10 miles.
Next up is the Frank Duffy 10 miler - not expecting a PB, but want to give the race a good shot.
Currently developing my race and training goals for the remainder of the year and into '15.0 -
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AuldManKing wrote: »Met MrDrak after about a mile and ran with him for 30-40 mins - good to have company for the run.
When we parted company, I tried to inject some pace, but the watch was still not picking up the gps.
You could have just said you wanted to run faster...
I was taking it easy on you cause you were just back from Holiday
:D 0 -
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AuldManKing wrote: »Friday 8th: Back in work today - 1st time in nearly 3 weeks. Went out for a recovery run in the evening, lovely run with the Madra in Porterstown.
4.2 miles @ 9:04 pace
Sat 9th: Club Session 5x1k (2 min R)
I approached this not knowing how I'd react to it after the holidays - I was hopeful that the maintenance work I'd done would be enough to see me through it. On a good day, these are tough sessions.
Met up at Whites Gate and delighted to see a good crowd of 14-15 people, some of whom don't even run with MSB but turn up on a regular basis to do the sessions, which is great.
Ran down to the Polo grounds and done some stretches and strides (2.3miles WU).
Before the session, the coach told us (among other things) that "running was 90% in the head - so to use that wisely".
Rep 1: 3:27 - felt very controlled.
Rep 2: 3:26 - Again - felt ok, was keeping up with the usual pace setters (or as far behind as I normally am!) Decided to let the mind games begin and told myself that I'm just doing 4 reps.
Rep 3: 3:28 - a little wobble - was breathing harder - "just 1 more rep to go after this" got me around.
Rep 4: 3:30 - Definitely felt that rep, difficult to hold pace in the last 400. Thats it - Finished (or so I thought).
Rep 5: 3:35 - there were only 5 doing the last rep, and just before the coach set them off, I jumped in with the slower group.
Pace was a bit slower especially on the last lap, but delighted to get it done and not drop out.
Checking back on the same session 4 weeks ago, I was doing maybe 3 secs faster then - so not too bad after the holliers.
1.8m Cool Down.
7.4m Total
That's you focked so
TbL0 -
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Pre Race: I knew I hadn't got good prep coming into this race, but still felt that I had a good performance in me.
With 1 good weeks training in the last 6 weeks, it was going to be an interesting take on where my fitness is right now. My ave mileage in the last 6 weeks is 24 per week with holidays & flu.
With this in mind - this was never a goal race.
Race Day: Felt good on race morning - usual brekkie and prep - nothing out of the ordinary.
Met up with the clubmates for a warm up and bumped into TAFKA DrQ/BillyMills and ran with him for a bit - good to catch up. He looks in such good shape.
Good to meet a few other Boardsies as I lined up - TBB & Raycun were looking sharp.
Mile 1-3:
Felt comfortable enough for the 1st mile - loads of fast starters, but held back a bit - still a fast start at 6:04 for the 1st mile.
Mile 2 brought us by the back of the Zoo and out onto the North road. Feeling ok - but knew I'd have trouble later in the race. (6:16)
Mile 3 Was tough - the North road - Raycun passed me at this stage and I couldn't keep with him. At this stage, the legs were tiring and I knew it was going to be a difficult day. (6:16)
Mile 4-6:
As we approached mile 4 thoughts of a DNF entered my head - way too early for those thoughts. I was finding the going very tough up the north road. "Sure - I can just get my bag on Chesterfield and head off" - "it'll be a good 5 mile tempo" all went through my head.
But pain is temporary - a DNF is forever - so vowed to keep going but lower my expectations. Treat it as a good training run for the HM - but keep on going!!
As we turned back down chesterfield my spirits lifted a lot as I seen quite a few people I knew - all shouting out my name - Jaysus - I can hardly step off the course now -
Passed the 5m mark in 31:10.
Coming down to the monument, my coach was there shouting abuse encouragment at me. There was a great level of support along Chesterfield - amazing..
(6:22 / 6:20/ 6:21)
Mile 7-8:
Fatigue was growing big time in the legs as I approached the 7 mile mark and my mood was lifted as a guy I played football with a few years ago came along side me - he's a tri-athlete now - and he pushed on (oh the shame - getting beaten by tri-athletes!). As we entered the road on Island bridge, there was a good gap ahead of me -just then a good crowd approach from behind, overtake me and push on
(6:23/6:33)
Mile 9-10: (7:09/6:59)
The legs were gone - approaching the upper Glen Road I was questioning when was the last time my legs felt like this.
Mile 9 was a 7:09 and I was glad to reach the top of the hill and then happy that there was just 1 more mile to go.
my watch was reading 6:29 ave pace - so I wanted to get under 65 mins - it gave me a bit of a jolt.
Coming down the home straight, I could see the clock in the distance, reading 64:3x - so I increased the pace a bit and got in under the 65 (64:52)
At the time I was very disappointed, but in hindsight and my maturing years :rolleyes: I'm not too disappointed with the time, giving the training before hand. You get out what you put in.
It'll give me a great fitness boost and it sets up the next few weeks training ahead of the HM.
Onwards and upwards...............0 -
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