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Mum on the Run
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2xibuprofen after breakfast and GO BG, you'll be grand
If you have a set of longer spikes, bring them with you and screw them in after you suss out the terrain if you think it's going to be necessary. Mine were 9mm today I think and could have done with longer.
Best of luck!
Cheers Dubgal, good idea. the neck isn't any worse this morning thankfully but the ibuprofen will help with mobility.
Unfortunately the spike length is irrelevant
Just heard from our team captain this morning that the park is waterlogged and the race will be run on paths. I'd better revise my ambition down another 20 places, always do much better off road than on.
Actually...I have just re-read the email and it just says IF the park is waterlogged we'll be on the paths. D'oh. Better bring the full shoe collection and take it as it comes0 -
Bungy Girl wrote: »Cheers Dubgal, good idea. the neck isn't any worse this morning thankfully but the ibuprofen will help with mobility.
Unfortunately the spike length is irrelevant Just heard from our team captain this morning that the park is waterlogged and the race will be run on paths. I'd better revise my ambition down another 20 places, always do much better off road than on.
Gonna take my lsr down by bushy park this morning to cheer you on.
Hope the neck is OK.0 -
Hannibal Smith wrote: »Gonna take my lsr down by bushy park this morning to cheer you on.
Hope the neck is OK.
Brilliant, will need all the cheers I can get! I'll be the one with the red face and a look of panic (as per every race photo of me that has ever been taken
)
Neck's ok thanks, ibuprofen kicking in nicely.0 -
Bungy Girl wrote: »Brilliant, will need all the cheers I can get! I'll be the one with the red face and a look of panic (as per every race photo of me that has ever been taken)
Neck's ok thanks, ibuprofen kicking in nicely.
I'll be the one with the red face nicking all the water
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M&T Winter League 2 Mile XC (Bushy Park)
Turns out there was no issue with the park so we were good to go on grass this morning. Massive turnout of 140 was making my Top 20 aspirations look very ambitious – I’ve only ever made it into the Top 20 of this league once before and there weren’t as many in that race. The league is about teams mainly (but individuals are welcome to, and do, take part) so placings are everything and even if your leg is hanging off you make the effort ‘for the team’. Did a warm up lap of the course – flat, mucky and icy in parts, and lots of sharp turns. Lovely sunny frosty morning, perfect for racing.
Plan was to go off fast to avoid getting boxed in then settle in and try to hang on. Course was one and a half laps. First lap was ok, passed a few and was passed by a few. Then it really started to get tough and I thought about stopping more than once (XC does this to me). Everything was starting to hurt and it seems like the whole field was passing me by one by one. Then realised my lace had opened (rookie error) but didn't want to lose 50 places trying to tie it so decided to leave it and hope not to trip myself up. Had no idea where I was placing at this stage and didn’t care, I just wanted to stop running. Finish line finally came into sight (and of course there was still at least 400m to go). Gave it everything I had to the finish but no kick today. Longest 2 mile ever! In my befuddled state I figured I had been passed by at least 20 people so reckoned on a 40-something placing so was surprised and delighted to get 19th place
. My brain, foggy at the best of times, clearly doesn’t do sums or counting when the body is under pressure
Normal service resumes from tomorrow with work and the time constraints that brings. Going to aim for 6 runs a week for the next 2 weeks, then taper a little bit for the Raheny 5. All good
TOTAL WEEKLY MILES: 16 (deliberate low mileage week)0 -
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Ps see you at the Raheny 5, that's just reminded me to enter!
Cool! Straight on to the Top Ten (or Eleven
) Table with you so! I think I will need to run the race of my life to go sub 35 but will do my best. My laces came off twice last year during the race (there is a theme emerging here ) so I think it'll be double knotted, padlocked, elastic laces this year. 0 -
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Just please don't "double knot, padlock, elastic" them togetherBungy Girl wrote: »Cool! Straight on to the Top Ten (or Eleven) Table with you so! I think I will need to run the race of my life to go sub 35 but will do my best. My laces came off twice last year during the race (there is a theme emerging here ) so I think it'll be double knotted, padlocked, elastic laces this year. 35 is a tough enough target isn't it? McMillan has me down for 34:0x and vdot for 33:54 or something. We'll see... Your speed downhill in the Ft will stand to you, and the slog/stamina going up! 0 -
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Just please don't "double knot, padlock, elastic" them together
Hmmm, yes. And for my next trick35 is a tough enough target isn't it? McMillan has me down for 34:0x and vdot for 33:54 or something.
You have it in the bag! I must google vdot and see what that says. The other calculators have me around 34.5x and that's based on Jingle Bells so I won't be too disappointed if I don't make it this time. Do you know the Raheny 5 course? I think the first and last miles are the hardest and the middle 3 are pretty fast so I'll be hoping to bank a few seconds mid-race.
The Sportsworld 5 in May has pacers I think so that might be Plan B if this all goes to pot on the day. Agree the sub 35 is tough but everyone seems to think it's the softest target on the table :rolleyes:0 -
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Bungy Girl wrote: »Vdot says no
If mcmillan has you sub 35 then I'd go with that. I'd put my money on you too fwiw!!
Tell yourself you can do it!!! You still have a few weeks training left to make improvements.0 -
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+1, don't forget, JB was at the beginning of December and R5 is practically at the end of January. You have had a quality training and racing period in between which will have brought you on outside of McMillan AND vdot calculations. I'm going to sit down and calculate just how far inside both calculations I can goIf mcmillan has you sub 35 then I'd go with that. I'd put my money on you too fwiw!!
Tell yourself you can do it!!! You still have a few weeks training left to make improvements. 0 -
If mcmillan has you sub 35 then I'd go with that. I'd put my money on you too fwiw!!
Tell yourself you can do it!!! You still have a few weeks training left to make improvements.
McMillan he says yes! By a nose (34:58). Thanks Ososlo!+1, don't forget, JB was at the beginning of December and R5 is practically at the end of January. You have had a quality training and racing period in between which will have brought you on outside of McMillan AND vdot calculations. I'm going to sit down and calculate just how far inside both calculations I can go
Cheers Dubgal, no doubt you will smash those predictions and then some. I guess the wind (or lack of it) along the coast road will have an impact, especially as I'll be cutting it pretty fine even with the best conditions. Unless it's a complete disaster I'd hope to get a PB out of it anyway. Bring it on !0 -
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Back to it this morning after 48 hours rest. Felt the better for it I have to say. Pilates class was great, not too tough and felt taller afterwards Maybe I’m finally getting the hang of it after 2 years....An hour of Body Balance then time for a run in the wind and rain. Plan was to do the Raheny 5 route again, this time at a relaxed, very easy pace for 4 miles and the final mile at target race pace (7 min/mile). I always use the same landmarks as mile markers just going from memory of where they are in the race so the splits might be a bit off. That said the wind along various parts of the route was so strong that it must have affected the pace. How is it though, that on a looped course I seem to be running into a headwind about 80% of the time
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5 miles (last mile at target race pace) 9:03, 8:51, 8:36, 8:22, 6:57 (41:50)
The last mile was tough, possibly tougher than it should have been given that I should be stringing 5 of these together in 2 weeks time :eek: That said I’m glad I made the target. It’ll give me a bit of confidence when I hit the last mile marker during the race (totally died here last year).
Parkrun tomorrow I think with an enormous breakfast after, then a long run on Sunday.0 -
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You definitely did, I must have been in the eye of the storm, the only wind I had to grumble about today was a headwind for 150m of the second 400. You must do a Tunguska-style report on the Raheny 5 route please pretty pleeeease
Your template, should you choose to accept.....
http://www.boards.ie/vbulletin/showpost.php?p=92595815&postcount=7540 -
You must do a Tunguska-style report on the Raheny 5 route please pretty pleeeease
Your template, should you choose to accept.....
http://www.boards.ie/vbulletin/showpost.php?p=92595815&postcount=754
Wow, that's a report! I'm glad Raheny's only 5 miles Have you not raced Raheny before ? No probs, leave it with me. You want me to include transport links to the northside ? 0 -
Nope, never. This is going to be a lovely PB too, never raced a five mile eitherBungy Girl wrote: »Wow, that's a report! I'm glad Raheny's only 5 miles Have you not raced Raheny before ? No probs, leave it with me. You want me to include transport links to the northside ? yup, may as well do the works while you're there 0 -
You must do a Tunguska-style report on the Raheny 5 route please pretty pleeeease
As you asked so nicely. Hope this is of use. Now that I've done it I'm thinking somebody has probably already got one of those flashy speeded-up videos on YouTube :rolleyes:
Raheny 5 course
Start
The race starts and finishes in the same place on All Saints Park. It’s narrow enough for the amount of runners so there can be quite a gap between the gun and crossing the mat depending on where you end up in the crowd. Even if you position yourself properly according to your pace (say, based on last year’s results) the start can be a bit chaotic and you’ll end up weaving around other runners. It’s very tempting to sprint off and away from the madness but you’d likely pay for that later on.
Mile 0-1
There’s a left turn on to All Saints Road very soon after the start (maybe 200m). A lot of people cut the corner here by using the footpath so when you’re on the road you need to be aware of people jumping back on from the side after taking their shortcut :rolleyes:.It’s flat for a stretch here (just a few of those mini roundabouts to either run over or bypass) and you’ll see St.Anne’s Park on your right. At the T junction it’s another left, this time on to Watermill Road and a bit of a downhill dip towards the village before a short climb up to the junction with Howth Road. A left here and you’re back on the flat when the first mile marker comes into view after about 200m.
Mile 1-2
The second mile is net downhill with a nice dip down the Howth Road. You can definitely make up/bank some time on the middle 3 miles as they’re all fast. The course takes a left on to Sybill Hill Road shortly after passing the Texaco garage. As far as I know this is the only place where you’re actually supposed to go up on the path (if anyone knows otherwise please shout!). Last year I narrowly avoided crashing into an old lady with her shopping cart here. Poor woman was just out getting her groceries when she was suddenly in the middle of hundreds of runners. Slight downhill continuing on Sybill Hill Road all the way to the second mile marker.
Mile 2-3
Another left turn brings the route onto the leafy and quite posh Mount Prospect Ave which is pretty flat, if anything slightly downhill. This is a long straight stretch for approx half a mile then the road veers left and approaches the Rose Garden side of St.Annes. Just before the 3 mile point the road curves around to the right.
Mile 3-4
Passing the entrance to the Red Stables, and still on Mount Prospect Ave, there’s a nice downhill section which ends at the Coast Road where you turn left as if heading to Howth. It’s always windy here, usually in your face but occasionally at your back. The course continues straight until the next junction and a left turn up to Watermill Road. There’s a bit of a climb here, starting just as you turn and pass the 4 mile marker.
Mile 4-5
It’s not a steep climb; just where it falls in the race makes it a killer. Still on Watermill Road you continue to climb and just as it starts to level off you take a left back onto All Saints Road. This section is the same as the early part of the course, just going the opposite way. You’ll hear the sounds of the finish line: the MC, the music, the cheering etc. and there’s always some over-enthusiastic supporter at this point saying ‘Only 400m to go’ or ‘You’re nearly there’ whereas in reality you have at least another half mile to do. You have to run tantalisingly close to the finish line and then do a loop of a little park (3 right turns) before entering the finishing straight. Always amazing support on this last bit though, so even if your legs are hanging off you’ll find a kick from somewhere.
So, in summary. Miles 1 and 5 are tough, 2,3 and 4 are nice. Try to stay in control and stick to your race plan at the start even if it’s mayhem. Enjoy the middle miles and try to bank some seconds for the last mile. Ignore anyone who says there’s 400m to go (there never is) and remember you have to turn 3 right corners before you kick for the finish.
It's a super race, really well organised with lots of support and a top class field that carries you along. Oh and a goody bag full of treats 0 -
Saturday – parkrun
It was my turn for a lie-on so of course I was first up and out of the house before sun up to get the DART to Malahide for the parkrun :rolleyes:. Wasn’t looking forward to it but it was grand in the end, not too cold after all and the course is sheltered from the worst of the wind. Serious puddles though. Aim was to go for 7 min mile splits (Raheny 5 target pace) by feel and hope not to be too wrecked by the end of it. Managed 7:01 average. Not sure if I could do two more after that at the same pace though but I guess I’ll find out soon enough!
5K (21:47) + 1 mile w/up + 0.5 mile c/d
Sunday – long run
Dreading this but after a morning at Fun Galaxy I was ready to escape, even into a howling wind and a ‘feels like’ temp of about zero degrees. 80 mins on the plan so ran up to St.Annes, did an inside loop of the park, then home. The park was seriously mucky in parts, my runners did not cope well:( I had hoped to get out earlier to catch a glimpse of the Masters XC races but as it was I barely got around before dark.
80 mins (8.7 miles) on mix of path, tarmac, grass, trail and muck
TOTAL WEEKLY MILES: 27 0 -
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