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Friday: Missed 4m recovery due to work and u14 GAA.
Saturday: MSB Howth Run
Joined the clubmates on one of the most scenic runs that I've ever done. Found trails in Howth that I never knew existed.
Went from Howth harbour across to Sutton side and back around by the cliff.
At one stage it seemed as if we were going into someones Garden
, but there was a small gap in between 2 houses to another trail. Then ventured across the golf club......."Fore".....
Good to get the hills into the legs again, one in particular just after the lighthouse was extremely tough.
Nice pace - stopped a couple of times for photos, so the pace is a bit off (9:14/mile).
4.5 miles along the cliff face was just fantastic.
Finished off with a nice pace run for the last mile or so - 6:30 pace.
Good bit of banter and food at the end.
Nice morning out for it.
7.6 miles.0 -
Sunday: 14m Long Run
Had intended to do 16m today, but time went against me.
Nice run with the group around the PP - my handicap in the 10k still a good focal point for debate.
Some quick miles in there tempered the earlier slower miles as we shook yesterdays Howth run out of our legs.
I discovered one of my clubmates is a Boards lurker - I'll need to be careful what I say now
Finished out with 14 at 7:45 - legs nicely tired today.
50 miles this week for the 1st time since March. Some real good quality in there as well
If only the HM was on 3 weeks later than it is - I'd be in great shape!!0 -
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AuldManKing wrote: »Friday: Missed 4m recovery due to work and u14 GAA.
Saturday: MSB Howth Run
Joined the clubmates on one of the most scenic runs that I've ever done. Found trails in Howth that I never knew existed.
Went from Howth harbour across to Sutton side and back around by the cliff.
At one stage it seemed as if we were going into someones Garden , but there was a small gap in between 2 houses to another trail. Then ventured across the golf club......."Fore".....
Good to get the hills into the legs again, one in particular just after the lighthouse was extremely tough.
Nice pace - stopped a couple of times for photos, so the pace is a bit off (9:14/mile).
4.5 miles along the cliff face was just fantastic.
Finished off with a nice pace run for the last mile or so - 6:30 pace.
Good bit of banter and food at the end.
Nice morning out for it.
7.6 miles.
Was this the purple route ?0 -
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career move wrote: »I want a pair of DS racers. They're going to be my next purchase. I got a pair of Brooks T7 racers the last time I was in AK and they're lovely too. I wore them for the 4m race in tinryland
Have you tried the DS racers on? I can wear the DS Trainers but just can't get my feet into the Racers as they are too narrow.... You know what they say about people with big feet....
Big shoes!
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A,
The maths don't add up your still in negative runner balance. There is a simple equation to solve that
Like DS Racers + Like Feel of Saucony = Saucony Fastwitch
Tried the fastwitch on but prefered the DS Racers - weird but true!
Maybe I'll get them next week. When wifey forgets.Have you tried the DS racers on? I can wear the DS Trainers but just can't get my feet into the Racers as they are too narrow.... You know what they say about people with big feet....
Big shoes!
Its the cross that we carry Digger........
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Tuesday 9th: 4x2m Tempo (2min 30sec rec)
As our club track sessions are back on Wednesday, I was unsure which session to do - A 4x2m tempo or a faster interval session as I've done little speed work in a good few weeks.
I settled on doing the tempo session and then maybe doing some 200's later in the week.
I new the legs would be still tired from last weekends exertions and doing this on Wednesday would be better. But I wanted to get the final hard tempo session done with plenty of time to spare before the half.
A 1 mile warm up brought me to the Castleknock gate in the PP and I set off on the 1st 2m rep.
Rep 1: 12.13 faster than planned down the North road - holy merde - how would I do 3 more of these.
Rep 2: 12:18 Up Chesterfield, across the OS road and down the upper glen road. The downhills are great!
Rep 3: 12:18 This rep was done mostly on the 15 Acres - the last 800m into a headwind - felt like a gale
- At the end I told myself that was it. No more.
Rep 4: 12:27 Having sat for 2 mins on a bench contemplating if I should do this rep, I said I'd do a mile at 6:30 pace and see how I felt. Back up chesterfield, across the Furze and up the OS road - 2 miles later I finished Mind games are amazing. While this rep was slower than the others, it was possibly closer to my target tempo pace of 6:15 per mile.
Done a 1.7m cool down.
Delighted with this session - there was a time where I struggled with mile reps, never mind 2 mile reps, so very happy with how this went.
Never liked tempos too much before this training cycle and didn't really include them in my training. I see that changing as the next 'main thing' approaches.
11.25 miles @ 7.190 -
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AuldManKing wrote: »I'll be compiling a list of your PB's and tackling them 1 by 1......:pac:
No - I have lofty ambitions of sub 60 in Dungarvan, but that's a bit away yet
Sub 60 is a fair way below my 10 mile PB.
Hoping to have a go at that one myself. The most difficult of the long distance 10 round numbers imo.0 -
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AuldManKing wrote: »I never said which year
You'll surely have to do it next year or you'll have some serious aul man record in your name......they say breaking your age (in minutes) for the 10 mile is a serious achievement once you hit golden oldie territory:D:D0 -
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ThebitterLemon wrote: »Solid session AMK
Those 2 mile tempos are a bitch alright.
I'll be in Dublin again next week if you're around we could get ourselves locked into the Papal Cross car park I'll give you some notice.
TbL
Cool, I might even make a trip up the Khyber and then onto the furry Glen 0 -
AuldManKing wrote: »Cool, I might even make a trip up the Khyber and then onto the furry Glen
I'm up in that sh!thole the following Wednesday if you fancy a bit of variety???0 -
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