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Wednesday AM: 4 miles around the neighbourhood << thats a word I don't use that often. Its a good word.
Legs a bit tired.
4m@ 8.46
PM: Ran from home, down Tower road and into the Park, back out and home - done 7x20s strides. Still cant count past 4.
5.86m
Thursday: Today was session day. 4x2k (target 6:00/mile pace) (3 mins)
It was meant to be Friday, but I've pulled my week in a day as I'm out on Saturday Night. Well, I was due out on Sat night, but now its Friday night - so I need not have bothered!!
Anyway - a 2m warm up that included dynamic stretching, strides and static stretching and I was off on the 1st rep - going along the Furze Road and turning after 1k onto Chesterfield, where there was a noticeable breeze impacting. Kept going, I was considering going to the acres, but an a windy day, its hell down there. The Realm of Death.....
I turned back along the triangle back to Chesterfield - 1st rep in 7:20 (5:55 pace).
3 mins easy jog and off again. Running into the wind while going down a drag is just wrong. It should be easier than this!
I was going to turn at the Zoo and take the easy drag up the North Road, But I recall a post from RayCun where he done the lumpy part of the course (with Eleventy seven hills) so I turned left and went down the hill towards the Fort.
Miraculously, the rep finished just at the bottom of Military Hill - 2nd rep in 7:20 (5:55 pace).
I took an easy jog up the hill, but turned near the top and went back down 'most' of the way as I felt I was cheating (or taking the easy option).
The 3rd rep than started with burning legs, going up then leveled out at the S Bends and a nice downhill to St Marys. I took the road left and was faced with another hill towards the bottom of the Upper Glen Road. A few more seconds up this hill and it was over.
3rd rep in 7:26 (6:00 pace).
The fact that I was keeled over the railing getting my breath as a club mate came by is not a good sign
I jogged 3 mins up the UGR and started the 3rd rep about half - 3/4 of the way up and decided to go down the Glen and back up. Passing my clubmate again.
As I turned the 'Up' part I shortened my stride and moved the arms. I had measured the number of steps last year and its around 200 steps up - that's what I kept saying - less than 200 steps - as I approached the 1st bollards, I had a strong desire to stop as the legs were burning. I felt I was doing 10 min/mile pace when I was doing 6:20's or so.
I reached the top and turned left towards the Furze/OS intersection. This is a long bleedin' road.
The legs were easing out and the pace creeping back up but I still had 2 mins or so left to do. I finished out at the bollards on the Furze Road and sat for a few mins with a content smile of a good workout complete.
4th rep was 7:38 (6:09 pace) but Strava tells me that the GAP was 5:52 - which is what us softies use to make it sound good
a nice and slow 2mile recovery back to the car for more stretching.
10m@7:17 average
This route is one I had done a lot last year while using Daniels - well I had actually used the full GIR route, but I didn't want to be using the Khyber Downhill in training this year - what would the natives say!
I'll do more of these as they serve as a great strength workout and give me a lot of confidence that I can grind out a session and I can grind out races.
Its also good training for my favourite ever race, the GIR (National 10k in disguise) which the coach is making me do 0 -
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Swashbuckler wrote: »Great session A. Are the drills,dynamic and static stretching a new thing or have you always done that prior to your sessions?
I tend to do dynamic stretching before every run - leg swings/rotations in a few directions - I feel they take a lot of the 'uugghhh' out of getting going! (But I am older than you )
For sessions, after a couple of miles warm up I do some static stretches and a few strides - probably do these 7 times out of 10 on sessions, but I find they make the 1st rep a lot easier.
I always know in the 1st rep when I haven't done them.0 -
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UGR, eh? You make it sound as exotic as the JFK or the BQE or the PCH!
I bought a Marathon Talk TShirt and am waiting to submit a photo and some commentary - it'll involve;
Moving along CHESTerfield,
Bordering the Furze,
Going down the Furry Glen,
Going Hard up the Khyber,
Taking a rest by the Aras.
:pac: 0 -
AuldManKing wrote: »I bought a Marathon Talk TShirt and am waiting to submit a photo and some commentary - it'll involve;
Moving along CHESTerfield,
Bordering the Furze,
Going down the Furry Glen,
Going Hard up the Khyber,
Taking a rest by the Aras.:pac:
You here all week.......0 -
AuldManKing wrote: »I bought a Marathon Talk TShirt and am waiting to submit a photo and some commentary - it'll involve;
Moving along CHESTerfield,
Bordering the Furze,
Going down the Furry Glen,
Going Hard up the Khyber,
Taking a rest by the Aras.:pac:
Just stay away from the Hole in the Wall. :eek:0 -
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Friday: 7miles down the Canal and back through the park - legs feeling great actually!
7m@8.15
Sat: I find day 2 after a session the toughest on the legs - mine were tired so took this easy and stayed on Grass as much as I could. Back up the S-Bends etc before the long drag up Chesterfield on a fantastic day for running (& sight seeing ).
6.8m@8.28
Sunday: Met up with the club at 8am (really 7am in my head) and we started off - again, the 3 of us took out the pace - it was a fantastic morning for running and we were chatting away - as we were going up the Khyber, someone mentions that we were at an ave of 7min/miles despite the chatter!
We make it back after 6m and pickup the 8:45 crew - the pace again is strong - we picked up our Cavan lady and shes only back from injury and struggling with the pace. I must say, me and the 2 lads were nattering away not minding the pace.
After about 11m or so, the 2 boys head off so we kept the pace more manageable on grass and finished it off.
Super morning for running.
15.44m@7:13 pace
64.5m for the week
So the K-Club next week will be on, but I'm not tapering for it and am going into it with lower expectations (also off to Cork midweek for a boozefest ) - the aim is for a solid race effort while keeping the training load high. I think going into it with lower expectations suits me!! 0 -
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Monday: A round of interviews on Monday and then out for a 5m recovery.
5.1@ 8:30
Tuesday: 14x45s hills (90s recovery)
Found these tougher than last week as the wind was blowing hard down the Khyber - so running up in 14 times at pace wasn't fun!
On the 1st rep I placed a stick where I finished and moved it fwd if I finished ahead of it. I ended up either moving it fwd or being bang on with it each time. Pushed the last one to finish past it.
7.8m
Wednesday: AM: 5.4m@ 8:28pace - easy run around the area - a nice hill included.
PM: 4m after a 3hr journey to Cork along the Lee. Nice little run, refreshed the legs after being chief bag carrier while my ladies shopped.
Thursday: Lovely run again by the Lee in Cork City, starting near UCC.
I listened to a great panel discussion on 2nd Captains on the topic of the recent Rugby Trial - the topic was more about the overall topic of 'education' of our younger generation. Well worthwhile the monthly subscription for this podcast alone.
Made me have a great conversation with my girls later on.
Legs feeling good despite a lot of walking today.
7m @ 7:45
Friday: Woke up with a major crick in my neck after a terrible nights sleep and didn't look fwd to the 3 hr drive home.
Done 6.5 miles in the PP and decide that a race wouldn't be the best option as the neck wasn't great and the body felt a little drained.
I didn't want another bad race to scupper the mental fortitude :rolleyes:
6.5m@7.56
Friday: Coach had given me a session to do as my original plan was that I'd be in Cork for the weekend, so I lined that one up.
I done it later in the day and had been using tiger balm all day and the previous night - so the neck was a bit looser - I said I'd give the session a bash and see how it went.
7x1km @ 5:50 with reducing recoveries (90/90/75/75/60/60)
The instruction was to do these on the flat, so the variable would be the recoveries as opposed to the gradient - so I chose the Acres as my route.
All the reps went well - I was working hard on the last 2 with the reduced recoveries. As I was finishing out the last rep, I was thinking to myself that I need more of this type of work as I was finding it tough.
I wouldn't have completed 1 more rep.
All reps were between 5:44-5:49 pace and all within 2 seconds of each other (3:34-3:36).
2m back to the car and I took in the UGR and the Furry Glen - legs were tired afterwards.
9.1m@7:20 ave
Sunday: So despite being unemployed on a career break and getting up at 'decent' times during the week - I find myself getting up at 7am on Easter Sunday to meet a guy at 7:30. The madness of it.
The guy I met had run 35:58 the day before in the K-Club - all these guys&girls getting 10k PBs all around me
After 3-4 miles we met with the 8am group and included the Khyber in our loop - WW hung onto us depsite his race yesterday.
Picked up the 8:45 group and kept the pace easy enough - our lady captain finally broke the 40m barrier for a 5th place finish yesterday as well.
I left them after 12 miles as my instructions were for the last 3 to be steady (6:58/7:00/7:05)
15.4m @ 7:38
60m for the week - a good week considering the family break.
March had finished with 241 miles - highest month since Sept '17
Racing wise - April has 1 lined up (so far) - The National 10k
May has 3 lined up (Terenure / Bob Heff / Dunboyne BHAA)
June has 3 (possibly 4) (Patrick Bell/ CKnock 5k / Dunshaughlin / St Cocoas 5k)
I've only 1 real opportunity in there for a 10k PB race, so I need to find another alternative, just in case.0 -
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Annie get your Run wrote: »There’s the 10k in Clonee I think it’s in June but will be on the Dunboyne ac website, if that’s any use.
Yep - its the Thursday after Dunshaughlin
- could be doable, but I'm old you see. Dunshaughlin 10k is the ideal race, you don't need an alternative
Hopefully you are right! Those 2 stinger hills are a bit devious though!0 -
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AuldManKing wrote:I'm fairly confident of taking a few seconds off Swashbucklers target. If he shows up, I could even trip him up!
And here was me thinking we could work together 0 -
Swashbuckler wrote: »And here was me thinking we could work together
Jaysus it's a room for 3 you need now!! Any more and it's getting positively indecent! :pac:0 -
Monday: Few miles to the park and back at a handy pace.
5.25@ 8.37
Tuesday: Session - must be hills!
14x45s with 90s jog recovery.
Got into a nice hypnotic rhythm after 3-4 of these and just kept going. Place a stick after the 1st one and beat it most times - pushing the last rep for good measure.
A noticeable difference in the breeze this week made it a much more manageable session - would have done another couple of reps (not that I'm asking for them!).
8.4m
Wednesday: Met the coach in the PP and done the Nat 10k loop (or most of it) - chatted racing, running, training and babies.
Its funny how you recognise someone from their style of run, before you see their face. Running along the Furze I see someone in the distance and immediately know its Ososlo/Ultrawoman!
7.4m@8.13 pace
Thursday:
AM: 4m @ 8.20 pace easy - felt a bit tired actually. Spent the after noon prepping for an interview - the 7th for this role!!
PM: Interview went well (I thought) - done it in my shorts and runners (phone interview ) - and went to the PP straight away.
Done 7x20s strides at the end and legs feeling good again.
7m@8:02
11.1 for the day0 -
AuldManKing wrote:Wednesday: Met the coach in the PP and done the Nat 10k loop (or most of it) - chatted racing, running, training and babies.
Plotting in how to get those four seconds back no doubt 0 -
AuldManKing wrote: »
Wednesday: Met the coach in the PP and done the Nat 10k loop (or most of it) - chatted racing, running, training and babies.Swashbuckler wrote: »Plotting in how to get those four seconds back no doubt
Coach was saying it was the best 4 seconds of his life................oh, you mean the PB......soz..... 0 -
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