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ThebitterLemon wrote: »Well done AMK...on making me look like a pussy
Great run
TbL
This was the 1st race in a long time where i didn't have the devil on my shoulder telling me to stop.
I think having a 1st mile slower than the average really helps that - but it takes as much guts to run a 'slower' 1st mile as it does to run a faster one i think.0 -
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well done on your run, great time!
You did your best to fcuk it up though didn't you!!!! Like seriously what sort of muppet doesn't tie his/her shoe laces properly
I've ordered a pair of these velcro bad boys for you and asked your wife to show you how to tie your laces properly in future.
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Right- back to it.
Wednesday: 6m recovery - 8:30 pace. - Down and back up Chesterfield - made sure to take in the sights by the Wellington Monument and the Peoples garden - I may have lingered a bit
Plenty of stretching.
Thursday: Went out after work, the only intention was to do between 7-10m at a pace that felt ok.
Legs felt really good during this and I ended up doing 9.6m at 7:23 pace.
In hindsight - maybe too much on the fast side of the 'easy' range, especially after Tuesdays race, but it felt good.
A lot more stretching.0 -
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AuldManKing wrote: »Right- back to it.
Wednesday: 6m recovery - 8:30 pace. - Down and back up Chesterfield - made sure to take in the sights by the Wellington Monument and the Peoples garden - I may have lingered a bit
Plenty of stretching.
Thursday: Went out after work, the only intention was to do between 7-10m at a pace that felt ok.
Legs felt really good during this and I ended up doing 9.6m at 7:23 pace.
In hindsight - maybe too much on the fast side of the 'easy' range, especially after Tuesdays race, but it felt good.
A lot more stretching.
Was all that stretching done while you were "lingering" in the PP? I sure TbL can clarify the meaning of "lingering" I think he has been known to partake in it all over the world;)0 -
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Friday: 4m recovery run with the madra - 8:22 pace.
Sat: Club Session - 3x2k reps across from the American Ambassadors gaf
Just under 2m with strides of a Warm Up to the start point, nearly looking into the window of the American Ambassador - I'm sure he was watching us.
The lap is 2045 meters so the coach was at pains to start us 45m back.
1st set was 7:08 as was the 2nd set - the 2nd set was a faster 1st 1600 and a much slower 400 as the legs were fatigued from Tuesday & Thursdays fast long run - that'll teach me.
I was tempted to sit out the 3rd rep - but didn't want to do a lemon
Toughed it out and jaysus it was tough - came in at 7:20 and although it felt a lot worse - the pace on the last 400 was faster than the previous rep.
The tops were off for the session - I'd say we felt great on the 1st rep going by a training group, but by the last we were slobbering masses of tortue stricken sweatbuckets - not a pretty sight.
1.3m warm down.
7.1m Total
Sunday: Club long run.
Despite a few beers in town on Sat night I was up bright and early as a few of us were meeting earlier before joining up with the larger group. The 1st 7 miles ticked along nicely with banter flowing before the serious work on the 2nd half of the session.
No one knows when it happens or how it happens or even why it happens - at some point the talking stops and we find ourselves running at 7:10 pace. The next 8 miles see us lose a few from the pace, the slowest mile being 7:10 and the fastest being 6:47 - 4 of us manage to stick together and push each other - benefits of being in a club I suppose.
I felt great at that pace and possibly could have down another couple of miles at that pace.
Finished off with a warm down mile back to the car and a welcome drink of water.
15.8m @ 7:27 (1st 7 ave 7:40 / 2nd 8 ave 7:05)
56m for the week. - Decent weeks training with a midweek race, decent MLR, good session and great long run.0 -
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Monday: Nice recovery run in the PP on grass - 6.2m @ 8:17 pace - actually ran in the rain which was a welcome relief believe it or not.
Brought the dog for a quick 30 min walk on Mon PM as wifey & the kids were out - the 30 min walk turned into a 2 hour 'walk/sit around/ look for ways to entertain the dog' as I forgot my door key
Tuesday: Dropping off the daughter at the DCU sports grounds and set off around Glasnevin, Ballygall, Finglas and whitehall. I found a great feature on Spotify where it finds music by Artists in your playlists etc and matches the beat to your cadence. Pretty good except for the part where my daughters use of my Spotify account came back to haunt me. ........The Vamps.........
Threw in 7 strides at the end - I've been neglecting these somewhat.
9m @ 7:47 pace (HR 135)
Wednesday: No club session today due to our coach being on holidays and Santry being used for the graded.
Took the opportunity to do a tempo run - also wanted to do some short hill sprints to keep the Fast Twitch gear in tune.
2 mile warm up on grass 4 mile tempo (6:20/6:14/6:02/6:10) went ok - was tempted to do an additional mile, but that would have made the hill sprints a bit risky. Mile 3&4 were too fast.
Another 2 mile easy run around the 15 acres and I was at the bottom of the Khyber - I chose the hill at the bottom on the right hand side as you face up the Khyber.
Done 6 hill sprints up - about 12-13 secs long and took full recoveries (about 90s-2 mins).
Legs felt fairly light on the 1.5m warm down back to the car, but I could feel the calf starting to twitch, ready to cramp. The top was drenched with sweat - another humid day for running - Luckily I had bought electrolytes earlier.
Nicely fatigued in the evening.
10.6m in total0 -
Thursday: Legs were tired on Thursday, so went out not knowing if I'd do 5, 7 or 10 miles.
On these Thursday runs, I wear the HR monitor to keep the effort in control, despite the HR being below 130 for the 1st 30-40 mins I felt like I was working.
Eventually the body woke up and I kept going - I passed near the car at 9 miles and was tempted to stop, but didn't and ran the next mile at 6:58 pace to get some training effect of running hard while tired.
10m @ 7:46 pace (133 HR)
Friday: I had a sports massage planned and it was good timing as the inner side of my knee is starting to act up after the last 2 runs. Just a niggle for now.
3.5m with the dog to flush out the effects of the massage - 8:20 pace.
Saturday: The legs felt fine on Saturday - a bit tired, but ok for a session.
I had planned a fartlek session but Overpronator had done a session last week that I captured off Strava - 6/5/4/3/2/1 mins off 5/4/3/2/1 - which each segment getting slightly faster - so I programmed that into the watch.
I dropped the Dublin star off at Clanna Gael and ran to Blackrock park - a bit of stretching and started the session.
During the 1st 6 min rep, I felt $hite - 'how am I going to finish this' was going through my head.
The recoveries were large enough to give me some confidence for the next one, and anyway - I couldn't quit on the session as TBL would be rightly all over me.
2.3m warm up
6 mins: 5:58
5 mins: 5:56
4 mins: 5:48
3 mins: 5:49 (damn those 2 seconds)
2 mins: 5:37
1 min: 5:19 (Pumped the arms / shorten the stride)
2.5 cool down.
Finished the session - totally spent - tshirt was soaked through.
I love that feeling when you finish a tough session - one that you could of quit on, but didn't. Even if it looked easy on paper, it was a tough session.
9:77 total for the day.
Sunday:
Wanted to keep this long run easy, so thankfully the faster crew were all running the Irish Runner 5 mile.
I took the opportunity to run with another club member and had a nice 14 mile run while watching some of the 5m race.
Was great to spot Marthastew as she was warming up - she promised me some of her rice crispy buns or maybe she said she had 'nice wispy buns' - - either way - I got neither. She got a nice bit of adulation from the announcer as she finished for her happy personality - richly deserved.
Spotted and shouted at a lot of other Boardsies racing and spectating - these races are great for that.
The MSB lads had some great results - led home by John Coughlan.
14.35 miles @ 8:13 pace (HR 133/HR max 144)
Just under 64 miles for the week. - I'll be on easy street this week ahead of Dunshaughlin this Sat.0 -
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