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Friday 9th - 5.45 @ 9:28
Recovery run prior to work.
When I came home the two pairs of runners that I had ordered during the week had arrived
I had pre-ordered a pair of Triumph 12's from sportsshoes.com before Christmas but they haven't received them in the UK from stateside yet. As the Ride 6's are coming to the end it was time to have a look around for a replacement. On the off chance I googled Triumph 10's, not expecting any hits but got a result for Trizone in Athlone I got on the phone and ordered the last 2 pairs in my size - result.
Saturday 10th - 8.50 @ 7:53
Out the door first thing for this steady run as I'd a busy day planned. Took one of the pairs of Triumph 10's for their maiden run. Felt strong on this and was down to mp for the last 2 miles.
Sunday 11th - 16.36 @ 8:34
http://connect.garmin.com/activity/670868588
My window for this run was small & had to be up before 7 if I wanted to get it done
Was feeling a bit sorry for myself when the alarm clock went off but just got on with it. Wasn't particularly feeling the love for the first couple of miles but got into it then. Bits of snow in the grass at the highest part of the route but it wasn't cold. Had nearly 7 miles done before I could turn off the head torch. Passed 2 other runners after I turned for home which has never happened before in the 2 years I've been running this route! Other than that there wasn't anything too eventful for the rest of the run. Hit a nasty head wind for miles 13 & 14 but the pace didn't fall too much as they were net downhill. Form was a bit ragged for the last mile or so as I tired a bit.
63 miles for the week0 -
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So... Emmmm... You went shopping in trizone.... You get any discount on wetsuit
Well jealous of your running lately, really consistent work being put in, You reap the rewards in Limerick I'm sure
But Trizone though.... Seriously 0 -
Needs mustmartyboy48 wrote: »So... Emmmm... You went shopping in trizone.... You get any discount on wetsuit
Well jealous of your running lately, really consistent work being put in, You reap the rewards in Limerick I'm sure
But Trizone though.... Seriously
did my shopping via phone in case I'd be drawn in by all the shiny colours 0 -
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martyboy48 wrote: »67 mile week at the start of mara cycle, talk about hitting the ground running
If Garmin says you only did 11, then you only did 11
How did you find it, you seemed to get comfortably under target pace?
Yeah felt ok during it - don't get me wrong it was hard & I was looking forward to the recovery in the later reps. I find doing it as part of a group great as this is something I'd struggle with going solo. Not sure how accurate the paces are on the garmin over such a short distance but they do show I was getting a bit faster as the session progressed.0 -
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Friday 23rd - 3.42 @ 10:22
Recovery run pre work. The clock went off at 6 for this & it was lashing rain so hummed & hawed for a while before heading out. The half hour delay paid off as the rain had stopped by the time I got out
Saturday 24th - 20.11 @ 8:32
http://connect.garmin.com/activity/682341613
It suited me a bit better to get the long run in on Saturday this week. Last weeks 18.5 @ 8:45 was a slog whereas this was a much more pleasurable run. Took a few miles to get into a bit of rhythm but when I did it felt good. It wasn't until the last mile that I started to tire & the form got a bit ragged.
Sunday 25th - 6.55 @ 8:42
Legs were quite stiff heading out on this earlier this morning. After a couple of miles the legs loosened out. Threw in 5 or 6 strides in the last mile or so. Went into UL afterwards to have a look at the Milford 10k. Weather was a bit breezy. There seemed to be good numbers taking part. Had toyed with the idea of doing it at a steady effort last night but decided against it as I feared white line fever may get the better of me:rolleyes: Met a few that I knew afterwards including Netwerk Errer & MaggotBrain.
Happy with the week - 2 sessions & 71+ miles in the bank. Next week will be a step back week with Dungarvan 10 mile on Sunday.0 -
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ThebitterLemon wrote: »And you have the bare faced cheek to accuse others of sandbagging... 70 mins FFS!!!!!!
TbL
Fact... I nearly choked when I read it 0 -
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martyboy48 wrote: »He was wearing a short skirt and pompoms :eek::eek:
No Marty but he was twirling his baton
TbL0 -
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Netwerk Errer wrote: »Best of luck today J! Hopefully the ol bisto worked and you're back on track.
Cheers lad - best of luck today. I see you're up bright & early this morning - not taking any chances with the alarm 0 -
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Saturday 31st - 3.07 @ 8:50
Bit of a shake out for the legs to keep things ticking over.
Brings up 276 miles for the month.
Sunday 1st - Dungarvan 10 mile - chip time 67:58, 3+ minute pb
http://connect.garmin.com/activity/687969064
Last year when I couldn't run this race due to injury I was gutted. I'm originally from about 30 minutes out the road on the other side of the Comeraghs and as a young fella John Treacy was a real hero of mine.
Race start time (1:30pm) was at a great time for travelling as it meant I didnt have to be up too early & could eat breakfast at a reasonable hour. Even at that the roads were still a bit tricky when I was leaving home. On the way down in the car I was feeling pretty good about the race. Something Ososlo said in her log recently struck a chord with me about pre session negative thoughts and putting them to one side. Once I put my own usual pre race negative feelings to one side I had a few reasons to be optimistic. Training since Christmas had gone well as I'd been able to incorporate some quality into my routine whilst maintaining mileage. The only 'real' negative was that I'd had a bit of a stomach bug during the week and there was always the possibility it could have sapped a bit of strength outta me.
Got down to Dungarvan in plenty of time and with no fuss. West Waterford AC couldn't have bought a better day weather wise, perfect for running - 6 degrees, bright with a little breeze. Did a bit of a warm up (1.22 @ 9:20
) which I could hardly claim to be too vigorous! with a few lads I hadn't seen in many years. Got to the start about 5 minutes before the off which meant I wouldn't be standing around too long. Took my place beside the 70 minute pacer and before long we were off. There was no timing mat at the start line which cost me 10 seconds at the end.
Mile 1 - 3
6:53, 7:00, 6:51
I had decided to go with the 70 minute pacers as I find it hard to get up to race pace & didn't want to over cook things trying to find a rhythm. It was a bit crowded in the first mile around the streets with a couple of 90 degree turns. A bit of pushing and a few crossed in front of me but I managed to stay upright:) After the tight section in around town we got out on to the main road albeit on the hard shoulder. As usual it was a bit crowded around the pacers but that's what I'd expect. After this we turned off on to a country road and it got quite narrow so had to keep the concentration levels up with the crowd. There was a race clock at the 2 mile mark and I think it read around 14:07. The first half of the 3rd mile was a bit of a drag but the 2nd half there was a bit of a downhill and the road widened out. On the downhill I passed the pacers maintaining effort & that was the last I saw of them.
Mile 4 - 7
6:54, 6:50, 6:49, 6:42
Got into a nice rhythm during this section and the route was relatively flat as we went out the Aglish Road but there was a slight breeze. Was beginning to pass a few even at this early stage and was progressing from small group to small group. Wasn't paying too much attention to the watch but did look when it beeped at the mile markers. Was racing a tight enough line and there wasn't too much of a difference between the watch and the mile markers. The clock at halfway was 34:40ish and I was happy I was moving well. Got to 10K sub 43 (around 42:55 I think). Shortly after this there was a nice downhill section and it was nice to freewheel a bit. Didn't over gun it here as I was wary of a pull in the 9th mile.
Mile 8 - 10
6:35, 6:43, 6:24
By the looks of the split for the 8th mile (6:35) it looks like I just maintained a bit of pace from the downhill section. This part was flat and I suppose with 3 to go 'twas time to start to see what was in the tank. The 9th mile started with a sharpish bit of a pull up to the main road and you could see the drag on the main road that lay ahead. Was just in behind a guy in a white top as we hit the main road. It was a bit breezy here and I sat in behind him for a little bit. We were passing people all the time at this stage. Once we got onto the drag proper I took the front and he sat in behind. About half way up the drag we tacked on to a group of 3 and I got a bit boxed in. I decided to just sit a bit and take a bit of a breather rather than checking and going around the outside. After about 50 metres a gap opened naturally and I pushed again and didn't think anyone was coming with me. Kept pushing on into the last mile which was a rerun of the start of mile 3 onto the narrow country road - loads of room this time round At around 9.4 miles my friend in the white shirt came alongside and said he'd take the front & do a bit of the work and for me to tuck in. I thought to myself I'm after doing the work for the last mile you fcuker - where were you then? I tucked in but when we got to the downhill he pulled a bit ahead of me - maybe 5 metres. Was still passing bodies all the way - some easier than others. Got to 800 to go marker and started to wind it up. Thought there wasn't a 400 marker as it seemed to take so long to come round but there was a girl there with her Dad ringing the bell & calling us home. Turned in the final straight and I could see another target and I was really busting a nut to catch him. I just managed to pip him about a metre short of the line:D
Crossed the line and had a bit of a dry heave on the way up the finishing chute. I'd be lying if I didn't say I'm delighted with the way this race went. I felt comfortable & strong all the way round and it gives me a nice confidence boost for the rest of this cycle. I now know I'm capable of a sub 90 half at some stage whereas up to now I felt it was that little bit beyond me.
Congratulations to all involved in the organisation of this race in West Waterford for a great race experience!0 -
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career move wrote: »Well done Joe Very nicely paced. It must be a great feeling to be finishing the race so strongly!
Are you doing a HM before Limerick?
Thanks Kate. Yeah the plan at the moment is to do Kinvara on the 7th of March which is 8 weeks out from Limerick. Would nearly prefer to do one maybe 6 weeks out but I haven't done much looking yet0 -
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