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Off the Fence....and looking to go sub 3 hrs
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Bungy Girl wrote: »Where exactly is the corkscrew ? Sounds perfect for hill sprints
Sprint Corkscrew... I don't think so
:) 0 -
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19/01/2015 11m @ 08:13 avg pace (MLR) plus 90mins Yoga Class
19th was not a big double day I just got the date wrong on the last post which should have been 18/01/2015.
This was the same route as last week over to yoga. Bumpy route up and down between Collins Ave and Griffith Ave finished up at Yoga Class. This was a little slower than last week for the most part. Legs were still feeling the effects of the kettle bell session and I think I may have nodded off during mile 4
Another decent Yoga class to finish out the day.
20/01/2015 5m @ 09:26 avg pace (Recovery)
Had to pass on the offer of a mid morning tickle from the Bogger as I was washing my hair. I don't think his disappointment lingered too long as he managed to get the toy-boy out to play in the park which would have provided a much better workout than anything he'd have gotten from me
Instead I did 4 nice gentle recovery run miles in the company of my youngest. Legs appreciated the slower pace and the mind appreciated the distraction of company.0 -
Had to pass on the offer of a mid morning tickle from the Bogger as I was washing my hair. I don't think his disappointment lingered too long as he managed to get the toy-boy out to play in the park which would have provided a much better workout than anything he'd have gotten from me
What in Gods name are you talking about think you should posting on a different log and not one to do with running you'll have to explain !!!!0 -
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22/01/2016 5m @09:03 avg pace (Recovery)
Another pleasant early evening recovery run in the company of my youngest.
23/01/2016 parkrun St Anne's (21:16) plus 1m WU @ 08:29 avg pace and 16m LR @ 08:14 avg pace (Easy including Hill of Howth)
Late night Friday resulted in me canning the early morning long run so headed up to parkrun with a half hearted idea to head straight on from parkrun to do the planned 17m. Bumped into Yaboya as I finished so decided that coffee and chat would be preferable to another 13 miles at that stage.
After a bit of course training on the golf course in the afternoon I headed out for a few more miles in the evening. Decided that 15 would do and would head toward the summit to get a bit of hill work along the way. No pressure on pace and just plodded along ignoring the watch. Knew it was a bit slow but happy to have gotten out the door so wasn't going to give myself too much grief. Went all the way to Summit carpark and then took a couple of steeper options on way back down to keep working on downhill technique and on quad strength. As I near home it looked like I would finish out with 15.5m but then I remember that P&D LRs classification only starts at 16m so stuck an extra 0.5m on the end to log my first LR of the plan
Not a bad week all in all. First 60+ mile week since before hip/back issue. Body knows it is back in marathon training and is giving out a little but not too much just yet.0 -
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26/01/2015 5m @ 09:00 avg pace (Recovery) plus 90mins Yoga/Pilates Class
Nice easy recovery run over to Yoga/Pilates Class. Great class with main focus on working out the hips...........just what the doctor ordered
My sources tell me you're becoming one of the teachers best pupils. Gold star in your copy book.
Hard work is paying off.
...but can your yogi fix your golf swing?0 -
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Well done M, put one of the youngsters in your pocket, fair play.
Cheers B. Can't take all the credit, he was happy to jump in on this occasion:)And was relaxed enough to wave to the gallery! Well done M!
I was far from relaxed and if I did wave it was an involuntary response to the noise levels.......thanks for the shout out. Much appreciated and well timed. I find a kick in the a$$ some loud encouragement inside the final 400 always helps me with the adrenaline needed for the final push.Yeah seen a photo of him in D's album on the race thread, half asleep he looks!!
Asleep sure aren't there veins popping out of me head in the one 200m from home
FAR too much left in the tank M well done on the smackdown place, tough enough run for many by all accounts
Cheers AM. Thanks for the shout out. Tank pretty empty when I crossed the line.
FYI I was never part of any smackdown. Having seen D's form up close and personal in Waterford I was definitely leaving that between them.Duanington wrote: »Well done again today M, the comeback is over now though - time to empty the sand out from those pockets!
Cheers D. Come back will be over on the afternoon of April 18th when I cross the finish line in Boston. Until then it's a work in progress that will hopefully continue to make good progress 0 -
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Raheny 5
Offical Time | 30:02
Overall Position | 149th
Category (M45) Position | 5th
This should have been done last week. Logging it now for prosperity so I can look back next year, refresh the mind and ensure the lessons are learnt.
Love this race. Great way to start the year and always loads of familiar faces around before, during and after. Great organisation as usual and the goody bag remains legendary. Fairplay to all involved.
Target was to break 30 which is all likelihood would have meant a PB as my current 5m PB is 29:59 from Raheny 5 2015. When asked in the week before the race how I was fixed my take on it was that I was probably physical there or thereabout but wasn't sure if the mind was ready to embrace the pain to push the barrier........whether I called it right or just gave myself an out in advance I don't know but that's how it panned out on the day.
Lined up with Yaboya and had seen Duanington a half a dozen rows back. Knew both would be aiming for sub 30 and I had a view that D could go very close to 29 or even under it if he had a good day at the office. Also saw a guy from St Anne's parkrun that had similar target as me.
Mile 1 - 05:55
Tight start as usual. Decided to stick with Yaboya from the off to ensure I got my a$$ in gear quickly. Slotted into the back of the group ahead in anticipation of the wind that was going to hit us on the Howth Road. Ignored the watch and when someone called 06:03 at the mile mark I was happy that we were there or thereabouts.
Mile 2 - 05:49
Just before hitting the 1 mile mark Duanington came along on my outside. Decided to tag along with him for a while as I knew it would give me a good test and avoid any settling.
Mile 3 - 05:52
As we moved onto Mount Prospect, D seemed to up the gears. I went with him but within about half a mile I couldn't stick with it (turned out that it was probably more didn't than couldn't). Along here I passed within 200/300m of my house. The thought of an early shower did cross my mind but only very briefly. The gap started to open between D and I which lead to a loss of focus as I now longer had to target runner to chase.
Mile 4 - 06:04
Headed into the park and was struggling a little at this stage. Turned onto the Avenue and felt like I was getting a second wind....in reality looking at the splits I felt better because I was now running too slow. Expected Yaboya to pass along here somewhere but he didn't.
Mile 5 - 06:06
Started passing a few runners as we move towards the park exit. Mainly runners that had passed me in the previous mile. The guy from parkrun now joined me so I was now back in the game with someone to target. When he stepped on the path to cut each of the corners coming around the last green I was determined to ensure I crossed the line before him. Great shout out from the Boards support crew with 300 gave me the last push I needed. I rounded the last bend and powered down the finishing straight passing 3 runner and leaving the parkrun guy for dead. Strong finish just showed how I had let myself off to easy in mile 4 and 5. As Ferris would say showboating when it was all too little too late.
Another one to chalk up to experience. Nice cuppa and a catch up back in GAA Club. Some great performances and plenty of happy folk with PB in their bags to take home.
That's savage running AULDBOT100, you're in great shape nice and early in your cycle. Stay injury free and I'd bet the ranch on you smashing sub 3.
Not talking to you anymore after today though
TbL0
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