Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
BQ or Bust!
Options
Comments
-
-
-
-
-
-
Advertisement
-
Sat 18 Jul
Easy 4.5 km (2.8m).
A couple of easy miles on the seafront before Sunday’s race, with a few sets of strides. Didn’t feel good at all, but might have been the annoying wind.
Sun 19 Jul
Fingal 10k
Went into this with a goal of sub-45. Missed it by 13 seconds.
Got to the start line too late to find a good position, It was very tight and congested. Had persuaded aquinn to give 4:30/km pace a bash and we weaved in and out of the headphone wearers for the first km. Lost 15 secs here and never got it back (although I would never blame a poor start for a bad result, at least not at the pace I run at).
A, who was also our driver for the day, found the pace a bit hot and dropped off on the dual carriageway after 2 miles. She was good enough to shout the split at me as I moved on.
By 4 km I’d made up the time from the slow start but lost it again slowing down to take on some water. Enjoyed the section on the back roads but never really got going properly, although I still found myself moving through the field (probably right to the end, really). Made up a few seconds in the 7th and 8th kms but promptly lost them again in the ninth where there was a bit of headwind along the Balheary Road back towards town. Still though, a good final km might do it, especially if my watch was measuring a little short, as it often does. Made sure to run a good line all through the course, but the hill just before the final stretch knocked the sh%te out of me. Enjoyed what felt like a sprint on the final downhill 200 but it was too late.
It felt hard at the time but in retrospect I don’t remember being in much pain. Still finding it hard to find the HTFU to push it enough when up against it.
Splits:
(KM)
4:45 4:22 4:29 4:25 4:38 4:35 4:30 4:29 4:32 4:27
(MI)
7:24 7:06 7:22 7:24 7:12 7:28 (6:24)
Previous PB: 46:28 (Fingal 2014)
Target: < 45:00
Result: 45:13
Verdict: meh.
Thanks to Bungy Girl, Laura, hillside runner and various Cru for the support. I think it was hilly who said I looked comfortable but that was about 8.5 km in so I shouldn’t have - that’s the problem right there, I suppose. It’s a PB, which is always welcome, but in the end this is the race I wanted to run last year, not today.
PS: Singer's flapjacks - excellent!0 -
-
-
Decent Run and PB, D. Just think how much more you will take off when you find the HTFU button
Well done. Now put the feet up and enjoy a few PB drinks.
Well now that you mention it...
https://www.dropbox.com/s/hydsu9qs0t474q7/file%2019-07-2015%2018%2031%2003.jpeg?dl=00 -
-
Advertisement
-
-
-
-
-
-
-
Wed 22 Jul
Endurance 11 km @ 5:14 (6.8 mi @ 8:25) Av. HR 157 (72%HRR)
Not sure if the HRM is acting up because at that HR the pace should have been more like 5:23 (8:40) and if anything on a windy warm evening you'd expect the pace to be slower rather than faster than normal for the HR. So perhaps this run was a little fast. Felt good though. Even got chatting to a guy on a bike about the Barcelona marathon at one point (he was the extrovert, not me.)
WTD: 21mi (33 km)
MTD: 116 (187)
YTD: 1,036 (1,666)
0 -
Thu 23 Jul
50 mins easy
Was trying to keep HR around 145 for a few slow miles and was alarmed to see it climbing into the
stratosphere despite me barely shuffling along. Got as far as the wooden bridge before it kicked into the proper reading. Might be that new Fingal 10k shirt I was wearing, could have been full of static!
Fri 24 Jul
Gen Aerobic 16.5 km @ 5:52 (10 mi at 9:26) Avg HRR 142 (61%)
Accompanied the missus on her MP run, on the seafront and a lap of St. Anne’s. Ran the new path that FBOT loves and Bungy hates. Me, I’m somewhere in between.
Sat 25 Jul
Gen Aerobic 13 km @ 6:09 (8.1 mi @ 9:55) Avg HRR 139 (59%)
A day early and a km shorter than what the plan says, but travelling tomorrow so got it out of the way. Like yesterday, a little slower than recommended for this type of run but as I’ve done a bit more than the specified mileage this week I’m not going to worry about that. Also, with one eye on doing some hadd training between the Dublin HM and the Boston marathon cycle I’m trying to keep these easy and recovery runs towards the slow end of the spectrum.
Next week: warm weather hill training (with added ouzo).
WTD: 44 mi (71 km)
MTD: 140 (225)
YTD: 1,059 (1,704)0 -
-
-
Advertisement
-
-
-
Mon 27 Jul
Easy 10.2km @ 6:45 (6.4 mi @ 10:22)
We are staying in the mountains of Northern Greece this week. 7am start to get this in before the sun crested the magnificent heights towering over the Vicos Gorge. Took it handy, getting a feel for the terrain. Looks like this 4.5 km uphill out / downhill back route will be the best choice for the week ahead as it's well protected from the sun (at this hour) and while challenging, the climb is manageable. Might change my mind about that last bit after tomorrow's session though.
Tue 28 Jul
LT 2x20mins (4 mins jog rec)
Was out before 6:30 for this, else it would just be too hot. As yesterday's mountain village was at a dead end, had to extend yesterday's route in the opposite direction to avoid running out of road. Took a wrong turn on the 15 mins warmup and then a shortcut through a hotel courtyard to avoid some grumpy looking dogs lying in the middle of the road. It felt a little cooler than yesterday starting off, but soon ramped up as I started the lactate threshold session, trying to keep HR between 162 and 180. Most of the first interval was uphill so this wasn't a problem, although I found it hard to move fast enough to get into the upper reaches of this range. Was glad of the 4 mins jog recovery before starting the second rep just before turning back. This was supposed to be 16 mins and by the time the watch beeped at the end I thought it had dragged out a bit. Only realised later I'd set up watch to 2x20 instead. :rolleyes: Second half mostly downhill so I ended up covering the same distance as the outward 25 mins over the the inward 19. I thought this was especially impressive until I realised my timing mistake. Another couple of kms cool down was mostly uphill again so not very therapeutic. Felt good to have a challenging session done and dusted by 8am all the same. Especially as early morning holiday runs are hardly ever done on the freshest of heads.
Warmup 3.3 km (2.1 mi)
LT 20 mins / 3.5 km @ 5:45 (2.2 mi @ 9:16) HR 165 (77% HRR)
4 mins jog recovery 0.54 km
LT 20 mins / 4.2 km @ 4:45 (2.6 mi @ 7:40) HR 163 (76% HRR)
Cooldown 2.8 km (1.8 mi)
Total 13.6 km (8.5 mi)
WTD: 15 mi (24 km)
MTD: 155 (249)
YTD: 1,074 (1,728)0 -
-
Sat 1 Aug
Easy (?) 10 km @ 6:01 (6.2 mi @ 9:36) Av HR 158 (73%)
Another pre-6:30 start for this. Down from the mountains so the pre-dawn cool isn't really happening here at beach level. Left the apartment and decided to turn right, no idea what was up the road. Turned out to be the uphill direction, and this run felt like a Howth ascent, complete with false summit at half way. :eek:
Was hosed after two miles and headed back, feeling more and more uncomfortable and in need of a pit stop. Took a toilet break at the gaff, grabbed some water and finished off with another few kms as the sun came up. That was no fun at all, but the dip in the Med to cool down made it all worthwhile.
A nice round 1,750 kms so far this year.
WTD: 29 mi (46 km)
MTD: 6 (10)
YTD: 1,088 (1,750)0 -
-
-
-
-
Advertisement
-
Advertisement