Can I give more? The answer is usually yes

Annie get your Run

OOnegative wrote: »

Depends on what way you look at it......

:eek::eek:

I see nothing has changed in here

Swashbuckler

Did somebody say lycra?

AuldManKing

Walks in.........

Looks around.......

Walks back out.

OOnegative

Monday 20.5.19


8.40 miles Easy@8.42min/miles in 1hr 13mins 07secs


Got out for this while himself was at soccer training, loop out to Kijkduin and back through Westduinpark to get back. Bit lethargic starting off but that soon disappeared.


Tuesday 21.5.19


9.60 miles Easy@8.46min/miles in 1hr 24mins 05secs


Busy day at work, its the middle of Ramadam at the minute and the second loop i cover is big Muslim country. Really colourful garb coming and going to the various mosques i pass. Out straight away when i got home and i had no route in mind, just ran. I skirted around the various parks in the area and headed over towards the International Criminal Courts, hands down one of the ugliest buildings i have seen!!!



I kept going till i happened upon this, https://denhaag.com/en/location/43887/waalsdorpervlakte. Being the son of a soldier i have a keen interest in anything war related, both fascinating and eerie feeling around the place. Retraced my steps and back home. Evening spent monitoring Pop Up Races for times in Bob!!



Wednesday 22.5.19


Rest Day.


Thursday 23.5.19


8.20 miles Easy@8.43min/miles in 1hr 11mins 29secs


Same route as Monday but i remember nothing of this run, if its on the Garmin it happened!!


Friday 24.5.19


w/u, 5x800m@5k(250m rec), c/d.


There is another marked out track a half mile from our new house so i headed there to get this done. It was a glorious sunny afternoon and the playground that was centered in the track was awash with kids. Would have to pay close attention here as i passed on each lap. Warm up done and straight in the 800's, the first one hurt, oh man it hurt!! I considered canning the session there and then and blaming not being over my cold but i soon snapped out of that. Second was better and so that pattern continued until i wanted to do a 6th but i couldn't as i was pressed for time as we were heading out early for drinks. Aim was 2.55-3.00 for these, came in as follows:


2.56.70, 2.57.10, 2.55.80, 2.57.40, 2.56.2.


Enjoyable session after the first one, 6.80 miles for the day.


Saturday 25.5.19


5.25 miles Easy@8.34min/miles in 45mins


Long heavy day at work, hungover plod after it. To many IPA's!!


Sunday 26.5.19


The Royal Ten 5km Prestatieloop - 18.14(15th/308)

This was a last minute decision, after reading some of the performances from Bob on Tuesday gone past i wanted in on the action!! Registered last minute on Wednesday morning, the 10km version of this race is held in high regard with a course record of 28.07 by Edwin Kiprop from Kenya. I felt in decent nick and decided i would try run a PB off Friday's somewhat encouraging 800's.


In and got himself a number for the 1.5km in which he performed very well top 50 out of over 300 children and enjoyed it again. Went off after this and done a warm-up and the humidity hit me straight away, 500m in the Trim AC singlet was soaked:o. Back after 1.5miles, quick kisses and hugs with the family and i made my way to the start line, small sectioned of area for elites, a few i had beaten easily in my last 5k in April but stayed where i was as i figured i'd take them again. Usual pre race formalities and we edged to the startline, countdown and the gun let us go.


Start was a 500m straight before turned left towards the Haagse Bosjes where a good portion of the race would be run. Those 500m felt horrible, i seriously considered stepping off the route but i had that feeling in January at the Puinduinrun so knew it would pass. Sharp right after the straight and the field thinned out, looked at the watch and seen 3.3x pace on it,right where i wanted to be. A left and km 1 beeped at 3.39, perfect i thought.


Bit of back and forth here with two runners before we entered the forest, i pushed on past said two runners and was isolated somewhat, didn't bother me as i was only interested in my own race, a lot of zig-zagging to begin with in the forest which was a pain but you have to run the course. Remember thinking to myself i felt brilliant here and the pace was easy, km 2 clocked in 3.40. Right where i wanted to be.


The course opened out now and more long straights than twists and turns, a runner came past me here moving at a fair clip and i recognised him as a lad that finished in 16.xx in the Lenteloop, late or started conservatively!! Onto a section of cobbled road now that i didn't care for, loads of hollows you couldn't pick out because of the shade from the trees, bit of a pinch now but still feeling remarkably good, km 3 beeped in 3.42. The toughest kilometre of a 5k lay ahead, we crossed the road off the cobbles into more forest before turning left again.


Into a stiffish breeze now for a while but i had nobody to shelter off quick look behind told me the next runner to me was a good 50m back and the one ahead was to far ahead to close the gap, bite the lip Barry and dig in. The treacle effect took hold, man i hate 5ks, why do i do this to myself, slow down and jog it in, your a 40 year old hobby jogger why are you torturing yourself?? Some of the thoughts that consumed my mind, a quick glance at the watch for maybe only the 2nd time told me i wasn't slowing, km 4 in 3.40.

We retraced our first kilometre now, finish it out strong i told myself, back yourself as DD says, i wasn't going to catch those ahead of me but i was determined i wasn't going to be caught either. I dug in, legs didn't appreciate it but fcuk them, they would do as they were asked for once, onto the 500m straight and loads of support, i tried to go quicker, legs responded, passed my family who spurred me on to go quicker again, the announcer called my name,more inspiration to go faster, km 5 in 3.33.


I crossed the line spent, sat down more of less straight away and i must have looked bad as First Aid approached me but i shooed them away saying i was fine. Few minutes of a sit down to compose myself and i was fine, looked at the watch for first time and seen 18.15, elated i was. A 5k PB nearly 3 years after my last:rolleyes::rolleyes::rolleyes:. Loads of kisses and hugs from the family before rushing for the tram to get home. Cool down at home bringing days total to 8.15miles.




46.40 miles for the week, a new 5k PB that maybe a while being bettered, not a bad week all been told.

MY BAD

Congratulations on the pb

skyblue46

Brilliant running. Next stop...Sub 18!

ReeReeG

Fantastic, well done

Murph_D

Ah, brilliant B - love that you wanted in on the action and ended up with a new PB. Shape of your life so!

career move

That's a super time and race report. Well done Barry

Back in Black

Superb stuff- well done. Delighted for you

Swashbuckler

That is unreal B. Just brilliant. Well done

Singer

Great stuff, delighted for you. A fantastic addition to #pbfest

kerrylad1

Cracking result b.Well deserved.

Huzzah!

PB!!!!! Yes! Well done.

kerrylad1

Pity ur not doing a marathon??? this year,everything points to a sub 3.just saying😊

martyboy48

That's a fantastic run B. Savage.....

OOnegative

kerrylad1 wrote: »

Pity ur not doing a marathon??? this year,everything points to a sub 3.just saying😊

No marathon J, and definitely not in sub 3 shape that’s for sure.

Wubble Wubble

Really enjoyed that read B. Great effort, and of course the latest in what must be the best week of PBs on the A/R forum this year Any chance of a crack at sub-18 before the year's out?

OOnegative

Wubble Wubble wrote: »

Really enjoyed that read B. Great effort, and of course the latest in what must be the best week of PBs on the A/R forum this year Any chance of a crack at sub-18 before the year's out?

Cheers J, am at a lose end really till end of July when the Amsterdam Half plan kicks in. It’s all about finding a race that suits family/work/wife’s Ironman training though.

Annie get your Run

Congratulations on the PB!!! Well done!.

Kellygirl

Brilliant PB. Very well done. Fastest km to finish too.

chickey2

Fantastic! The unexpected pb's are the best!

Duanington

Excellent stuff B - congrats and well done man, love that determination

AuldManKing

Great to read that - your in top form recently - long may it continue.
I reckon sub 18 will happen when you aren't expecting it - don't pressure yourself to attain it.

tbukela

Great read and well raced, super time. Well done.

Mr. Guappa

Congratulations on the PB, really good racing.

Duanington

AuldManKing wrote: »

I reckon sub 18 will happen when you aren't expecting it - don't pressure yourself to attain it.

You've just f*cked it up for him now A :pac:

OOnegative

Duanington wrote: »

You've just f*cked it up for him now A :pac:

I won’t be putting any expectations on myself to do it DD, yesterday was a bit of a surprise to be truthfully honest with you. I even mapped the route out on Strava this morning in case the Garmin was telling me lies. If sub 18 happens it happens.

Murph_D

OOnegative wrote: »

I won’t be putting any expectations on myself to do it DD, yesterday was a bit of a surprise to be truthfully honest with you. I even mapped the route out on Strava this morning in case the Garmin was telling me lies. If sub 18 happens it happens.

Will ye stop all this sub-18 malarkey and let him enjoy the PB!

snailsong

That's a brilliant performance Barry. Another of my pbs beaten. You're really flying of late.

healy1835

OOnegative wrote: »

I won’t be putting any expectations on myself to do it DD, yesterday was a bit of a surprise to be truthfully honest with you. I even mapped the route out on Strava this morning in case the Garmin was telling me lies. If sub 18 happens it happens.

Strava?...

OOnegative

healy1835 wrote: »

Strava?...

Missus has a Strava account J so used hers.

aquinn

Congratulations on the PB Barry, superb racing and well deserved. Good man.

mbarr

Brilliant running great PB

Younganne

All the hard work is paying off B. Delighted for you. Well done.

juke

Ah here, super PB...all that cycling paying off Well done.

healy1835 wrote: »

Strava?...

OOnegative wrote: »

Missus has a Strava account J so used hers.

Baby steps

OOnegative

Once again guys, thanks for all the well wishes since last Sundays race. Massively appreciated as always, this week was a planned down week as kids were off school for the latter half of the week and a new plan starts next week.


Monday 27.5.19


Rest Day


Tuesday 28.5.19


8.05 miles Easy@8.32min/miles in 68mins 43secs


First run since Sunday's 5k and the legs were super responsive, pace here was quicker than i normally would do but i felt great and had to pull the reigns back at times. Loop through the harbour over to Westbroekpark and back home via Scheveningse Bosjes. Great run.


Wednesday 29.5.19


8.30 miles Easy@8.44min/miles in 1hr 12mins 28secs


Shot day at work, home and changed and out the door. Ran towards Kijkduin as i was a lovely sunny afternoon and came back home via Westduinpark and Bosjes Van Poot, pace more sensible on this one and legs in great nick again.


Thursday 30.5.19


Rest Day, long since palnned. Day devoted to the kids seeing we were all off at once for a change.


Friday 31.5.19


12.40 miles Easy@8.23min/miles in 1hr 43mins 53secs


Again another brief day at work and my last visit to Geleenstraat i would say:(:(:(!!


Home and changed and out the gap, ran for https://denhaag.com/en/location/12725/meijendel, beautiful park to run in with endless trails of grass, clay, sand and gravel. Got lost on one occasion but quickly found my way back to my route. Ran this entirely by feel and left the Garmin on time of day only. Felt super strong on this and the miles flew by in the good weather and wonderful surroundings.


Saturday 1.6.19


Rest Day, long hot afternoon delivering mail and the pub won out over a run for first time in a long time:eek::eek::eek:. Done some comprehensive IPA research for skyblue46:P.


Sunday 2.6.19


3.20 miles Tempo@6.35min/miles in 21min 19secs


Aramco Beach Run, entered this in support of the Childrens Hospital who treated our little one excellently earlier in the year when she damaged her leg and ankle. 25 degree heat on the beach at 10.45am starting of, field thinned out straight away. Let two lads off as i was running this as a session and nothing else when i entered it plus previous nights IPA excesses were in effect a bit to.


One of lads pulls up just short of a mile meaning i was now second where i stayed till the end, no desire to chase the winner and paying more attention to some scantily clad ladies on the beach to:D:D:D. Home for second place and quick dip in the North Sea after prize giving.


31.95 miles for the week, start the last 8 weeks of a P&L 10 mile plan tomorrow with a view to bettering my PB at the Mullingar 10 at the end of July. In good nick running wise and looking forward to following a little bit of structure.

skyblue46

Well done again...a podium while on a tempo run, you're on fire!

career move

You're flying at the moment. Long may it last

Kellygirl

That’s gas coming 2nd while not even trying to race! Well done.

snailsong

Checking out the ladies on the beach and getting a prize for it! That is the life, B.

Mrs Mc

OOnegative wrote: »

Missus has a Strava account J so used hers.

Cause according to Strava you do zero mileage you do know Strava is the new facetube it’s all happening over there !!!if it’s not on Strava it didn’t happen.

OOnegative

Monday 3.6.19


Rest Day.


Tuesday 4.6.19


9.10 miles General Aerobic@8.21min/miles in 1hr 16mins 01secs.


Having got my weeks wrong when i was jumping in to the remainder of the P&L 10 mile plan, i was still anxious to sample the new paces i would be running from next week on. Ran this entirely from HR off the Garmin, never in any bother, lap around the neighbourhood and home.


Wednesday 5.6.19


w/u, Coopertest, c/d.


Ran the warm up down to the Haag Atletiek track, getting there early hoping to get into the faster 7.45pm test this time but it was full up:mad:. Watched the duration of that in what was a fairly competitive standard around where i was hoping to be. Done another few laps of the track before lining up, figured from surveying the field i would have a bit of a job tonight to be first. Bang on 8.10pm we were let off, settled into 4th with three lads ahead that i figured were the competition. Like to build into my races/sessions than go guns blazing from the start then blowing up, 200m in i took 2nd and 3rd. The leader was good 25m ahead already but i wa conscious of just doing my own thing.


Got into a comfortable pace at 3.35km and slowly closed the gap to the lead, took him just after the second lap, he was breathing hard already and from there on in it was a solo affair once more. First km in 3.35.7, feeling good and strong. Lapping runners but pushing on, second km in 3.32.8 and still in the zone, push a little bit again and its still comfortable, third km in 3.31.6. Up the pace once more and run the last 400m in 1.20.4 for 3,400m over the 12 minutes. 2.12 miles covered in 5.41 pace and 1st place on the test. Was 9th overall out of 81 runners over the evening, thing that i am most pleased about is there was more in the legs at the pace i ran.


Thursday 6.6.19


3.65 miles Recovery@8.56min/miles in 32mins 33secs.


Recovery run around by the harbour and home, legs bit tender from evening before but not bad.


Friday 7.6.19


Rest Day, not planned just things got in the way.


Saturday 8.6.19


10.40 miles Endurance@8.11min/miles in 1hr 25mins 07secs.


Run of two halves, 50/60km winds blowing all day, on the out of Pompstationsweg it was at my back and on occasion nearly took me off my feet, really had to keep and eye on pace. On the way back i was literally stopped on a few occasions from strong gusts the wind was that strong at times.


Sunday 9.6.19


13.10 miles Endurance@7.45min/miles in 1hr 41mins 35secs.


Let the Boss out first to get her 90 mins run in before i headed out, what the difference a day makes!! It was a glorious sunny afternoon here, 18/19 degrees and decided to go same way i went yesterday. I decided to run this at 5 Easy/5 Steady and last 5k at HardSteady in tune with what P&L advises for these Endurance runs. If ever a run went swimmingly well this was it, felt so strong and light on this, true i was leaking sweat like the Exxon Valdez but it never impacted my run. A hugely enjoyable run in the Dutch sun.


43.75 miles for the week, next week i start the last 7 weeks of the P&L plan for sure, down to 76kgs weight wise and under strict instructions not to lose anymore!!



One thing of concern is i have a pain in the middle of my right foot that goes from the sole of my foot up through it to the top of the foot. It doesn't bother me at all running, just walking at times and in the morning. Something i will keep close eye on.

OOnegative

After some discussion with a sub 2.30 marathoner(my uncle), i’ve decided to leave the remainder of the the P&L 10 mile plan. I told him what I was at for past while and how it was working for me. His take was, what i’ve been doing has ran me to a 5k PB, keep up what i’m at and push the long run out with stuff added in.

On the back of that, i’m going to do two sessions a week(races included as such) and extend the long run to 14 miles max, progression style per P&L. I love racing, shame here a few feel i’m entering easy races to win trophies!! Yeah cause that’s what i’m all about, if a race is on my door i’ll race it. Hey can’t please everyone.

My foot is still somewhat troublesome when not running, stepped off a kerb today a bit awkwardly and twinged it a bit and had to sit down it hurt that bad. Run and it’s absolutely fine.

Amsterdam Half is the “thing” as we say around here, but I still feel I should run a 10 mile PB off what has been advised by my uncle, it’s worked, it’s not broken. Why fix it?

Swashbuckler

OOnegative wrote:

On the back of that, i’m going to do two sessions a week(races included as such) and extend the long run to 14 miles max, progression style per P&L. I love racing, shame here a few feel i’m entering easy races to win trophies!! Yeah cause that’s what i’m all about, if a race is on my door i’ll race it. Hey can’t please everyone.

Sounds like my kinda week
As they say, if it ain't broken don't fix it.

Not sure anyone really believes you're entering to win. Haha.

OOnegative

Swashbuckler wrote: »

Sounds like my kinda week
As they say, if it ain't broken don't fix it.

Not sure anyone really believes you're entering to win. Haha.

No I don’t enter to win, I was sent a screen grab of messages from a poster here I figured was a friend and someone I had built a rapport with over the years. Think ya know someone.....

Swashbuckler

OOnegative wrote:

No I don’t enter to win, I was sent a screen grab of messages from a poster here I figured was a friend and someone I had built a rapport with over the years. Think ya know someone.....

Ah jaysus that's terrible. Well each to their own but I would say people like that are in the minority here. You're well respected. One of the few people that never misses a pre race "good luck" to everyone on here........ Except that one time when you sent me into Munster 4M without a good luck message......... That was nice of you.............

skyblue46

OOnegative wrote: »

No I don’t enter to win, I was sent a screen grab of messages from a poster here I figured was a friend and someone I had built a rapport with over the years. Think ya know someone.....

That's very disappointing. As P says I think almost everyone here knows how much you enjoy both running/ racing and for being very supportive of everyone else. Fook the begrudger.

martyboy48

OOnegative wrote: »

No I don’t enter to win, I was sent a screen grab of messages from a poster here I figured was a friend and someone I had built a rapport with over the years. Think ya know someone.....

That's fookin terrible carry on.....

Move on, you know yourself....

Random though popped into my head there... You ever think about track races??? 200/400/800 ect??? Is there any meets there like our graded meets??


Anyway, if you had any balls yop'd come back for the beer mile

kerrylad1

Feck the begrudger's B.Your flying it.The hard work is paying off big time.Great stuff.