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
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
Down the road to somewhere....
Comments
-
-
-
-
-
-
Advertisement
-
-
-
Sunday 24th
14.09 @ 8:04
Nothing too eventful on this run although I do remember it been coldish & there was rain. Brought up 57+ miles for the week.
Monday 25th
9.32 @ 8:04
Didn't do this 'til Monday evening as the rain in the morning persuaded me to stay in bed.
Tuesday 26th
AM 5.08 @ 8:07
Easy run pre work.
PM Club session - 4 x 3 minutes 5k pace off 2 mins recovery
1.91 warm up on grass
Paces for the tempo sections were 6:03, 6:05ish, 6:01 & 5:58.
Made a bit of a balls with the watch for the second interval by hitting stop instead of lap at some stage:rolleyes:. Estimated pace from where I finished on the track.
1.29 cool down
Wednesday 27th
10.03 @ 8:04
Out before 6 for this - looking back now, probably a bit far considering the session the night before
. Logic unknown:o
Thursday 28th
Plan over the next few weeks is to do some 10k specific sessions with the 10k in Dundrum on the 1st of July the focus. The plan for this session was 8 x 1k off 2 mins. Went to the track in Bilboa for this & was hoping for splits in or around 3:55. After a 2 mile warm up I got stuck in. Splits came in at 3:54, 3:50, 3:49, 3:53, 3:51, 3:52, 3:50, 3:51. Definitely wasn't easy & doing this type of session on my own is a bit of a new departure for me. Got a shower of biblical proportions in reps 5 and 6 which made things a bit miserable. In earlier reps I was checking the watch every so often but by midway I was a bit more tuned into the pace.
https://connect.garmin.com/activity/787130149
Did a 2 mile cool down which brought the total for the day to 10.5
Friday 29th
10.16 @ 7:56
https://connect.garmin.com/activity/789251185
Up in Galway for a couple of days with Mrs B (a trip that was deferred due to marathon training:rolleyes:) and managed to get for a run out and back to near Barna by Salthill. A bit windy by the coast but enjoyable.
Saturday 30th
9.26 @ 8:07
https://connect.garmin.com/activity/789251154
Nice run again this morning out to Salthill. Took in the newly done up path down by the coast at the end of the prom. This was out of commission last year when I up in Galway and is a lovely new tarmac surface.0 -
-
-
Advertisement
-
-
Following on from Tang's post above & after taking some further advice I decided to ease back a bit on the mileage this week.
Monday 8th
9.12 @ 8:27
In line with the new approach I've decided to dispense with the doubles for the time being. Got out after 9pm for this and kept the pace very easy.
Tuesday 9th
6.17 @ 7:33
https://connect.garmin.com/activity/799307396
Planned club session was 6 x 3 minutes @ 5k pace off 2 mins recovery.
Had a very busy day at work & wasn't sure I'd make this but did - just about! Only managed just over a mile warm up due to been a bit late. Paces for the intervals were 6:00, 5:59, 5:58, 5:56, 5:53, & 5:51. Very happy with these I've got to say notwithstanding the fact that they were done on the track and a good bit faster than last weeks 5 reps. Put this down to a couple of factors 1. fresher legs - no 5 miler that morning & 2. was wearing the lighter footwear - hitogamis.
Wednesday 10th
6.28 @ 8:27
Out before 6 for this - summer has finally arrived:) (I think:rolleyes:).
Thursday 11th
7.07 @ 8:17
Another early easy run pre work.
Friday 12th
Was undecided as whether to do a session of 5/6 mile reps or another 4 mile race. Opted for the race
with Kilfinnane AC the latest club to host as part of the Ballyhoura series. With an 8pm start I got there in plenty of time. Did registration with just a short queue, then back to the car to tog off. It was still quite warm & there was little breeze. Did a bit of a warm up (1.49 @ 8:33), as I did last week travelling back over what would be the last 1/2 mile or so of the race. I'd read during the week that the first 1/2 mile was slight downhill, 3 miles flattish & 1/2 mile drag at the end. The last 1/2 mile was definitely going to be a drag and I was glad afterwards that I was familiar with the finish. Took off on time and there was a bit of a gallop down the first stretch with everything settled down after a couple of hundred metres. After about 1/2 a mile we turned onto a narrower country road and I set about my work. This week I seemed to be working harder from earlier in the race & when I saw a split of 5:58 for the first mile it may have been part of the reason. I knew from the profile of the course that the first mile would be the fastest so wasn't overly concerned despite it been the fastest mile I've ever ran in a race (to date;)). Even from here I was passing a few that had gone out too hard and was able to judge how I was going from a few I'd recognised from racing over the last number of weeks. Passed the lead woman after about 1.5 miles and it was a case of maintaining effort as I went. Split for the second mile was 6:10 which was fine by me. Effort levels were rising a bit here & felt I was a bit far from home for the pressure to be coming on. Kept on going and hit 3 miles with a 6:14 split. A touch slower than I would've liked as I felt I had upped the effort to match the pace of the previous mile. Had kept the thought of the hill in the last 1/2 mile out of my mind until this point but now it was playing on my thoughts. Felt I was working way harder than at any stage last week and wondered if I'd run outta steam in the last bit. There was a group of 5 about 25/30 metres ahead & they took my focus for the last mile. I started to recognise the road now from my warm up & knew the end was close. Caught the group of 5 with around 300 to go & ran straight to the front upping the pace a touch. There seemed to be a bit of cat & mouse been played between the 5 and I reckoned some were saving themselves for a sprint. I knew I had nothing for a sprint so was just hoping all 5 wouldn't pass me again. 3 of the group passed me in the last 100 & I had nothing left to give. Split for the last mile was 6:25. A touch late stopping the watch after crossing the line with a time of 24:49 showing. PB from last week was 24:48 so I'd have to wait for the chip result to see about a pb. Chip time came in at 24:47 - a 1 second pb. Felt this was a better run than last week and a quick scan through the results of both races would seem to confirm this. The majority of the names in the top 40 that ran both weeks had a slower time in Kilfinnane. After crossing the line, on the way to the hall for the grub I felt the left groin tightening a bit & it seemed to be getting worse. After scoffing the grub I headed to the car & thought the leg would be in a jock by the time I'd be home but strangely it seemed to be ok.
https://connect.garmin.com/activity/803469812
Saturday 13th
4.14 @ 9:27
With no complaints from the groin out for a bit of active recovery - all good.
Sunday 14th
15.02 @ 8:04
Lovely morning for the long run with a little bit of breeze on the outward run from home. Pace naturally picked up a bit on the way back. Felt good. I was advised not to do more than 14 for the long run but decided to do 15 just to show I'm not a total conformist and all round goody two shoes :P0 -
-
Notwork Error wrote: »All the best this evening J! Give er socks:)
Cheers E, although not the main event it's very much a full dress rehearsal
0 -
-
-
Notwork Error wrote: »Well.....How'd it go? Premier are ****e at getting results up quickly.
40:25 garmin time - happy with that on that course.
Near 1 minute pb
About 3 minutes faster on this course from last year.
Off to the airport for the 5k run now - will take it handy
0 -
-
-
-
Advertisement
-
-
Nice going J, the sub 40 is there, no doubt about it. I think your first mile was a bit quick alright, even if it was downhill. I'd be of the thinking of keeping a bit for the inclines ahead.. On another note, I believe you are there or thereabouts regarding your Dundrum plan. Providing no mishaps or surprises...
You were a bit mad to be doing the 5k though 0 -
-
-
-
-
-
-
-
Advertisement
-
-
-
-
-
martyboy48 wrote: »A great days work, can't wait for the report Well under the 40 as well I might add..
Any more races in that series??
Cheers Marty. Tonights race wasn't part of that series. There's 2 races left, with a 5 mile on Friday & a half on the 11th or 12th. Won't be doing the half as I've a wedding that weekend but might do the 5 miler.0 -
Coillte 10k Dundrum 39:33 – 52 second pb
https://connect.garmin.com/activity/821156705
Since the marathon in Limerick I’d my eye on this race as I’d done it last year bagging a healthy pb at the time (41:22). The route is as flat as you get and is believed to be one of the flattest in Munster. Having done 4 races in the Ballyhoura series in the last number of weeks & having done some decent speed sessions I felt I was in reasonable enough shape coming into this. Having run 40:25 in Bilboa 10 days ago (which is a far tougher course) I wasn’t contemplating not breaking 40 here and was hoping to be nearer 39 tbh.
The route consisted of 2 5k loops and my plan for the race was to try & hit around 6:20 pace on the first lap and pick it up a bit on the second if I could. The weather was quite warm & muggy and I definitely didn’t want to overcook things at the start. Got to Dundrum in plenty of time & did registration with no hassle. This was the 30th running of this race & they had the full results of all the previous years up on the wall in the hall which was a nice touch, I thought, for anyone interested. Did a little over a mile of a warm up around the small gravel track & did some stretching. I noticed there was a bit of a breeze blowing & I figured it would be in to our faces for the 1st & 4th miles. Met a few I knew & made my way down to the start. Took my place about 3 rows back from the line & we were off with little delay.
Mile 1 – 3 (6:23, 6:16, 6:20) Off we set down through the village with the all the usual enthusiasm you’d expect off the start line. Had a glance at the watch after about 300 & saw 5:40 so gently applied the brakes. It seemed as if half the field passed me at this stage but in reality it was probably about 15. The breeze didn’t seem too bad but then there was a bit of shelter from the surrounding pack. Shortly after this 3 guys from Bruff passed me, one of which was the guy who out sprinted me on the last hill in Mungret. Although I didn’t tag right on to the back of the trio they were never too far away and I was using them as a reference. Continued on out the Tipperary Road hitting the mile marker in 6:23. Shortly after this we turned left out of the breeze. At this stage I had tagged on to the back of the Bruff trio and we were passing a few all the time as we went. We turned left again on to a road which was very sheltered and was nice & cool in parts. Glanced at the watch every now & then to make sure we were maintaining pace and all was going ok. The split for mile 2 was 6:16. The 4 of us kept going together for most of the next mile but before we came back in to the village one of the guys started to fall back a bit. I kept going with the other 2 as we approached the village. Split for this mile was 6:20.
Mile 4 - finish (6:27, 6:24, 6:24 & 5:33 (.23))We turned left in to the village crossing the start line and without the shelter of a crowd the breeze was quite noticeable. We crossed the finish line with a circuit to go & the 2 boys took some water. Got a split time of 20.10 for 5.2k and I was in 50th position. I felt strong enough to pass them at this point but decided against heading into the wind on my own. I was glad afterwards as I met 2 runners that had stopped up and were walking back towards the village. It turned out to be the toughest stretch of the race in the conditions. Mile 4 came in at 6:27 and was to be my slowest mile. Shortly after the next left turn one of the two Bruff lads pushed on. Felt going with him might be a bit much this far from home. After about another half mile I eased away from my remaining companion as I felt the pace dropping ever so slightly. There were another couple of targets ahead so this was something I could aim for. Mile 5 split was 6:24. Looked at the watch here and saw I was a little under 32 so that kept me going. Passed 2 guys here and one of them reacted and passed me again. After a while I passed him again and although he tried to come with me I seemed to put a bit of distance between us. I wasn’t accelerating here but seemed to be maintaining pace by increasing effort. I was beginning to feel the pressure at this stage and was thinking I’d have nothing left for a kick. Decided I’d worry about that in a half a miles time and kept pushing. I could see a Dundrum AC vest a good bit up ahead so kept my focus on that. Mile 6 came in at 6:24. Time to start winding up now and empty the tank. The head wind felt like a gale but I kept driving. The Dundrum vest was coming back to me and it gave me a bit more will to push. I ran out of road in the end & finished a second behind him and 41st place. The .23 came in at 5:33 pace. Never sure whether been able to put in that effort for the last bit is a sign of a good kick or poor pacing over the preceding 6 miles.
Anyway delighted to get under 40 for the first time. Fairly wrecked afterwards and managed a 10 minute mile to recover before heading to the hall for a bite & a chat. Got home and Bulmers09 was just going to bed. After reading him a story he asks me about the race.
B09 - So how did the race go?
Me - Great, I ran faster than I ever ran before!
B09 - Did you run as fast as me?
Me- Not quite that fast.
B09 - Do ya know how many gears I have?
Me - No, tell me.
B09 - 200 million & 5. Do ya know how many gears you have?
Me - No, how many?
B09 - (Long pause) Eh 16
So I guess the moral of the story is I’ve a few more gears to find yet:P And you know what, I’m looking forward to trying but not sure how many I’ll find.0 -
Advertisement
-
-
-
-
-
-
Advertisement
-
-
-
-
Monday 29th
5.47 @ 8:12
Easy run before work with 5 strides in the last mile to keep things ticking over.
Tuesday 30th
4.22 @ 8:25
Again another short easy run before work
Wednesday 1st
Coillte 10K pb 39:33 as reported above.
Thursday 2nd
4.12 @ 9:10
Woke up at one stage during the night just in time to avert a full on calf cramp :eek: Recovery run before work. Legs were a bit tender starting off but loosened out a bit. Probably ran it a bit too fast to be a true recovery - first mile 9:42, last mile 8:50.
Friday 3rd
w/u 1.33 @ 9:02
Bruff 5 mile race 5.02 @ 7:00
https://connect.garmin.com/activity/824451818
c/d .81 @ 8:29
Decided last minute to do this. Came home from work and decided to head for Bruff as it would be the last of the Ballyhoura Limerick races that I'd be around for. If you raced 5 outta the 7 events you'd get a series t-shirt and this, I have to admit was the main reason for going
Got there and met a few from the club and did a bit of a warm up. All I knew starting was that I wouldn't race it flat out as the effort of Wednesday was still in the legs. After a mile I settled in with a couple from the club who were going for sub 35. Helped them as best I could sheltering them from the strong headwind in miles 2,3 & 4 but still couldn't drag them under 35. One finished 35:01 and the other 35:08 with me coming home in 35:10. On the way home in the car I was a bit p!ssed off that I hadn't raced it.
Saturday 4th
5.05 @ 8:21
Woke up Saturday morning and the legs were quite stiff so maybe it was just as well I didn't go any faster than marathon pace the night before. In hindsight I just shouldn't have bothered going - mentally or physically it didn't tick any boxes, lesson learned:rolleyes:
Didn't do this run until evening time and the legs felt ok.
Sunday 5th
15.07 @ 7:54
Felt strong on this today. Lovely sunny weather for the first 10 miles, bucketed for the next 4 & the sun came out again for the last mile.
Mentally I haven't fully committed to the idea of an October marathon yet as the 10K was the mini focus for the last while. Will think things through next week. Plan to do a week of easy running next week with a couple of rest days. That would give me 15 weeks for a marathon block, all going well.0 -
-
-
-
-
-
-
Advertisement
Advertisement