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ThebitterLemon wrote: »You've really turned on the jets lately, great to see on the one hand, but on the other are you starting to sprout track fairy wings, you'll be wearing a PConn replica tea cosy soon
TbL
I may or may not have been wearing one today.
If you ever see me with a PConn beard, you have permission to hit me.0 -
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AuldManKing wrote: »I may or may not have been wearing one today.
If you ever see me with a PConn beard, you have permission to hit me.
Just spotted this now, cheeky fecker. Beards don't suit aul lads anyway! 0 -
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DarByrne1980 wrote: »i see you run in the park a bit. are you livin close buy. would not mind meetin up for runs if times suit
Near enough to the PP - a lot of the easy runs its difficult to plan, (I go when it suits the family!) but wouldn't mind some company when doing some longer reps or tempos - I'll PM you in advance to see if it suits.MisterDrak wrote: »AMK,
" (felt controlled despite 5:11 pace)" - Jesus...
As Marathon Talk would say, with 6 months of perfect training, what could you do one mile in ???
No sandbagging !
In fairness it was the 1st rep and was 600m - not a mile
Same distance a few mins later was very tough.
The coach wants these reps done at 3k/2m pace.0 -
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Monday: 4m recovery + 40mins strength work
Tuesday: 9.6m run - 1st part along the outside of the PP then back up through the park. Threw in a couple of tempo miles on the downhill, which felt very uncomfortable (probably the result of too much work in too little time over the past 8-9 days as well as a tough strength session on Monday night)
Wednesday: Rest day.
Body felt very fatigued - I think it was mainly DOMs from Monday as I was working a lot on Glutes and could really feel it on Wed.
I was planning on doing a session in Santry on Wed, but not doing Sat session - decided to swap that and not do Wed, but do Sat.
Thursday: Hadn't got a lot of time for this due to work and a Juvenile GAA awards night - but managed a quality 4.2 miles that included 10-11 bursts between 30-70 seconds.
Delighted with that - legs felt great afterwards, ,must do more of that (or even more strides )
(& the younger daughter is following in her older sisters footsteps as she won Player of the year (#prouddaddy) )
In other news - I'm working towards a target of a sub 60 10 miler, I had planned to do Dungarvan, but its sold out and was looking forward to doing Trim 10m.
Looks like that might be out of the question too due to some travel commitments that have come my way.
On the upside, it could mean that I can run the Raheny 5m - which I'm not too unhappy with - I'll decide in a couple of weeks when the travel thing is more concrete. 0 -
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I was on a long run with an older guy from the club last winter and he was saying that the big target for the older lads was to beat their age over 10 miles. i.e. A 65 year old would try to break 65 mins.
While the youngster is still trying to beat his age for 5 miles..................
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I was on a long run with an older guy from the club last winter and he was saying that the big target for the older lads was to beat their age over 10 miles. i.e. A 65 year old would try to break 65 mins.
The aul lads in MSB must have the same targets:cool:
While Cleanman is trying to run further than his IQ, he's hoping to run a half someday
TbL0 -
AuldManKing wrote: »While the youngster is still trying to beat his age for 5 miles..................ThebitterLemon wrote: »While Cleanman is trying to run further than his IQ, he's hoping to run a half someday
TbL
Both targets are getting easier every year!0 -
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Monday: 4m recovery - nice lunchtime recovery run.
PM: Club Gym session - 1st time at this - I had visions of an unstructured session - but my fears were eased as we had a physio telling us what to do.
6 different 'weights' exercises for the 1st half (my 1st time bench pressing )
2nd half was a very structured 2x set of 6 exercises - deadbugs / supermen / planks etc
Tuesday: 6m easy - trip around the PP. Was due to run 10m but the upper body was sore from the previous nights exertions.............and the weights
Wednesday: Club session - 3x(800/400) 2min rec + 2x200
Coach told us it was an easy 'sharpening' session tonight. (felt anything but....)
1.9m warm up.
4x 150m strides
Rep1: 2:37 / 73 (too fast)
Rep2: 2:36 / 75 (I'll never learn)
Rep3: 2:41 / 75 (took the 1st lap of the 800 easier - felt much better)
2x200 (36 / 33) Surprised myself on the 2nd 200 by finding an extra gear I never knew I had (of course everyone was racing it)
1m warm down.
total mileage 6.2m
My new years resolution is to slow down on these sort of reps (or hit a race time to justify these reps ) 0 -
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Thurs: Felt a tightness in the left hamstring - I say a tightness, but felt like a large knot (damn that last 200m )
Didn't run Thursday but spent the time icing and rolling on a large training sliotar which done the job nicely.
Friday: Still a bit of a niggle, so kept the icing, compression and sliotharing (Trademark pending).
6.7m @ 7:36 pace - stretched the legs for a couple of miles.
Sat: Didn't risk the club session - which is just as well as I was going for brekkie with the family for my daughters 12th b'day
Took the dog out for 3.5m across the road in the park - 7 laps of easy boredom.
Brought her home and set off out again that took me down to the canal route, not quite as far as Ashtown, but far enough to appreciate the new surface etc. Definitely a route I'll be doing again.
The stretch home from Castleknock to Coolmine, while a bit mucky isn't too bad.
I stretched the legs for a few miles (7:05/6:55/6:54) and really enjoyed doing so. I think I've neglected 'steady' running a bit too much over the last few months and my easy pace is probably too easy.
7.77m @ 7:40
Sun:
8:45 start for the club run is normally ok for me, but having 6 giddy 12 yr olds on a sleep over, obviously playing that famous game - "lets see who can laugh the loudest at 4:30am", didn't do me any favours.
Tipped along nicely for just over 10 miles (8:10 pace) and then I done 5x120m strides.
Really enjoyed doing the strides, I'm reading Pfitzingers new book and theres a lot of focus on strides e.g. 2x(5x200m) - much more so than in any of his previous books. I'll look to incorporate them into my runs when appropriate.
Weekly mileage: 42m
Next week will be a lighter week - I'll try and do the strength work on Monday & do the club session on Wed, which I envisage will be 6x300 or something like that as most of us are doing Jingle Bells.0 -
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Mon: Gave the running a miss, but went to the Strength training class. It seemed more difficult this time around.......hhhhmmm.
Tues: 8m at 7:38 pace - one of those runs that felt so easy and I could have ran forever.
Wed: Santry track Pitch session
The track in Santry was very slippy tonight, so we gave it a miss and ran on the football pitch in the middle of the track.
We weren't allowed to do diagonals, so we done a good session of fast on the length and slow on the width.
3 laps= ~1km - followed by 1 lap slow.
Done 3 sets of these - was a very good session.
As we were doing it we were debating if it was a Fartlek or a 3x6 stride session
total mileage about 5.5m (forgot to turn on the watch for part of the warmup)0 -
AuldManKing wrote: »
Tues: 8m at 7:38 pace - one of those runs that felt so easy and I could have ran forever.
SNAP! I had the exact same feeling on my 8 last night too! 7:33 pace though.. 0 -
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Thursday: short recovery run - just shy of 4 miles.
Friday: No running - Work til 6 (late for me ). Spent Friday night at the Driocht at Jack L - some showman.
Saturday: Jingle Bells 5k
I had no apprehension at all about this race, While no pressure on myself to go under 18, that was my plan.
It was my 1st 5k since June and the aim was to see what sort of shape I was in and to try to hold consistent splits (5:45-5:50)
The last 2 5ks I done, I went out too hard in the 1st mile and died a death - so this was all going to be about the right pacing.
Nice to meet a few friendly boardsies before the start - all looking in good shape. Yaboya was threatening to just run straight to his care if his injury flared up within the 1st couple of hundred meters. Thanks to Mrs TJ for looking after my gear!
Mile 1:
The start was a bit mental as always - but it sorted itself out well before the 1st KM marker.
I was coming up on a clubmate, who is a faster runner than me and I passed her after 1km - $hit I though, maybe too fast, but no, hold to the plan - even splits is the plan. The tail wind helped with the time.
Was happy to see the 1st mile pass without too much fuss.
Mile 1: 5:41
Mile 2:
In my mind I had broken the race into a few distinct segments.
1st one was the 1st mile. Done.
Next up was to keep the pace until we turned onto OS road. Then the turn from OS onto the Upper Glen Road - the downhill.
I could hear the cheers of people around me and I knew that 2 of my club mates and Aero2k were both near me.
The OS road was a bit windy, and there was a gap opening between me and the group ahead, so I pushed slightly to get some cover.
I kicked away some 'demons' in my head at this stage as I knew the downhill was close.
At this stage last year I can remember a lovely crusader in tight shorts - well, theres something about this race and ladies with tight shorts - a lovely green pair were in front of me - but being the gentleman I am, I averted my gaze, concentrated on the race and passed out.........sorry, I meant I went past the lady .
Mile 2: 5:49
Mile 3:
Being honest, this mile is a blur. It was about holding on and trying to small gains if possible.
My clubmate passed me, but I got him, then he passed again and stayed ahead of me.
Aero2k came by with about 6-800m to go, I couldn't respond to him - no strength in the legs.
Even with 400 to go, I had no idea of time - I couldn't see the clock, my watch wasn't showing time, just av pace/lap pace.
In my mind the sub 18 was going to be close, I'd need to really push in the last 200-300m as I didn't want to miss by 1 second.
Mile 3: 5:39
The last 0.1 was tough - my legs had nothing left as I chased my clubmate and aero2k - came through the line with nothing left.
0.1m: 28s (5:43 pace)
Hadn't seen the clock when I finsihed, so no idea what my time was, I really thought I had blown it, in my fatigued state I worked it out as 18:04 or something like that - but was absolutley gobsmacked when I checked the watch and seen 17:38
Delighted. Over the moon. Happy with my pacing strategy.
Also I'm quite sure as I race more 5k's& learn to suffer more that there is some more there for me.
Great to meet so many Boardsies after the race as well - some great performances all around. Mrs TJ didn't run off with my top either....
5k: 17:38
Ave pace: 5:430 -
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AuldManKing wrote: »At this stage last year I can remember a lovely crusader in tight shorts
I didn't run last year so it wasn't me. Could have been any one of many though
Well done - savage quick.0
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