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To Connemara and Beyond ...
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it sounds like great craic altogether... http://www.beastofballyhoura.com/disciplines.php, hats off to you Neady - does each team member do one part or is it combined?
Thanks Firedance, it should be a fun three days
It's combined so we have to stay together at all times. We've been training for that with lots of team days out though but pacing will be a big factor and getting nutrition right.
If I survive, I'd love to follow yer tails around the DCM course
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Wednesday:
Target: 4M easy
Actual: 7.8k @ 5.34 min/km [4.9M @ 9.00 min/mi]
Nice easy run with two colleagues. One of the lads is a gung-ho-hell-for-leather type of a dude who always leaves us in his dust, just for the slower guys to slowly catch up when he needs to stop to do some gasping.
Today was no different as me and the other fella (DCM 2014 grad) ticked along nicely and compared training plans for DCM 2015. We had a bit more time than usual so went a bit longer. Uneventful, pleasant, farmer's tan.
Thursday:
Target & Actual: Sweet nothing
Friday:
Target: Pilates
Actual: Pilates followed by 3M easy * 5x strides
I did a Pilates class as cross-training. Really basic stuff but quite harsh on the legs. The teacher is excellent and doesn't let you get away with much.
As our esteemed mentor DG pointed out, she'd like to see a "keep the engine ticking" session today, so I went out straight after for 3 easy miles with some strides on the home stretch.
Out-and-back session, first 2km flew by, I felt like flying. As I turned around, I realized there was a strong tailwind now blowing straight in my face. :rolleyes: The strides were harder as a result - particularly the first attempt was pathetic.
Right-so, the thoughts turn to tomorrow's 10k. My 10k PB is 47.00 (March this year) although I have my doubt about the accuracy of that time (I recorded ~47:19 on the day). That day, the conditions weren't perfect (strong wind) and the course a little hillier than tomorrow's. So, plenty of reasons to be optimistic.
So the plan is a simple one: run like a madman target pace is 4:40 min/km [7:30 min/miles], and 10 of those would mean 46m40. So, keep that going until halfway, tune it back a little bit for the drag in the second part, and then hopefully have something left in the tank for a decent finish. What could possibly go wrong! :cool:
B.t.w. if anyone sees a tall, allegedly Dutch-looking guy in a Connemara 2015 t-shirt, do say hello!
Week 4/4 of pre-June 22:
| Planned| Actual
Mon | 4M easy incl 6x100 strides| 4M easy incl 6x100 strides
Tue | 6M easy | 10.0k @ 5.42 [6.3M @ 9:10]
Wed | 4M easy | 7.8k @ 5.34 [4.9M @ 9.00]
Thu | rest | check!
Fri | Cross (Pilates) | Pilates & 3M easy with 5x100 strides
Sat| Dunshaughlin 10k |
Sun | 3M recovery |
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hillsiderunner wrote: »Good luck. No bother to you!
Ehmm, I am not that optimistic
but thanks for the vote of confidence! Still hoping for your recovery!Good luck tomorrow!
Thank you, you too! No doubt you'll nail your PB with your specialized training.Bungy Girl wrote: »Good luck tomorrow. After Connemara you won't even notice the hills in the 2nd half. If anything, I found the second half quicker last year.
So, you're tall and Dutch, but not Dutch-looking ? How does that work
?
Ah, thank you - that's good to know. I read a good description of the course on KC's blog and he recommended pulling back a little. But that's maybe for the elite runners.
As for the Dutchness, I'm probably in Ireland too long... See, I'm even logging in miles now. :eek:0 -
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Dunshaughlin 10k: 46:07 (PB by 0:53, as well as 5k PB en-route)
Well, that went rather well
I was, as usual, unsure what to expect or aim for. Having done plenty of slow kilometres [miles] over the past few weeks, didn't seem the ideal prep. But sure, I might as well try and better my previous 10k outing, 47:00 in the Phoenix Park in March.
My 8yo most-loyal supporter came along (in an orange t-shirt) and we dropped the car with the in-laws, right outside town, while collecting his granddad. The two of them waited near "race HQ" for me to pass by right after the start, and would then wander over to the finish line.
I headed over to the starting line in good time, and did some warm-up and stretches. Very warm and sunny, and a bit of a breeze which seemed to be in our backs for the start of the race.
Pre-race plan was (based on the various reports here on boards) to set out at target-pace (4.40 [7.30]), hold steady until 6km, hold-off a little on the inclines, and then hit for home from about 8km. Turns out I executed 2/3 parts perfectly.
I find a place somewhere between the "40 min" and "50 min" markers, when modesty makes me think I am too far forward, and I move a little further back. All very low-key, suddenly everyone is moving and I hit the Garmin button on what I think is the start-line. Not sure if I got that right.
First 3km in 4:37, 4:39, 4:36 [7.25, 7.29, 7.24]
Rather straightforward start. I need to wave a little to make up for my starting position but the road is very wide and it presents no real problems. I make sure to stay on the right-hand side to see my son and father in-law. They are happily snapping some pictures so I try to look relaxed and smiley. Haven't seen the pictures yet. A little further, I see a neighbour from back home with her kids - she's an amazing runner (sub-40 I think) so I am surprised she's not running. I figure her husband is racing today (he's equally amazing). Anyway, I get a nice wave and shouts of encouragement.
The km-splits are a little faster than planned but I am happy enough with that. We have the winds in our back and I am very comfortable, so I want to bank some time.
The sun is quite warm and is also in our backs. It's quite warm and I sweat a lot.
Second 3km in 4:42, 4:41, 4:35 [7:33, 7:32, 7:22]
I am very keen to find a couple of runners to pace myself off and I keep zooming in on club-singlets (as I think they know what they're doing). But they keep dropping off the pace so I keep overtaking. I have one lady in my sights with a green (non-club) singlet and she's running strongly.
Still very comfortable and legs feel fine, breathing is fine, actually much better than I think - and better that the average runner around me. Check the posture, all good.
I notice how the km-splits are suddenly above target-time and I have a wee chat with myself. More a stern-talking to. Also, at this point, the continuous group of runners I'm in suddenly splits in two with me in the second part. I need no more encouragement and accelerate to join the faster group, which include the green-singlet girl.
We come past the official water stop (there were plenty of impromptu support stations set up by local residents - very nice thought) and to my surprise and disappointment, my green-clad pacer stops for a water break. I don't take water (never really do in a 10k) so that's the end of that.
The 6th km also includes the one sharp little downhill session. I am surprised at how most folks don't use it. The runners around me all lean back and break against the acceleration. I might have more hill-training done so I just let-go and easily open a 20-30m gap without any effort, I just always make sure I decelerate back to target pace as soon as it evens out.
Km's 7 and 8 in 4:34, 4:39 [7:20, 7:29]
A sharp turn right, and there's an immediate incline. The sharp end of the race has arrived (well, the winners are home already at this point). I had planned to take it easy here, especially now I know I have some time in the bag. But somehow it doesn't happen. The effort certainly increases and my breathing is heavier, but the legs are still fine and they keep turning out the required pace. I am surprised but I decide to just go with it.
The sun is also right in our faces. It's hard to see anything beyond the 20-30 meters in front of you, which actually really focuses the mind. I don't try and find anyone at the right pace, I can't really see far enough ahead. Not needed. I am still overtaking folks a-plenty, and I feel strangely calm and in-the-zone. Focus on the next runner, check, next one, check.
Km's 9 and 10 in 4:20, 4:25 [6:58, 7:06].
The "run like a madman" bit. I had planned to use the 8th km marker as the sign to increase speed, and for the first time I feel complaints from various body parts :rolleyes: But I ignore this and accelerate. The sun is now starting to annoy me and I push as hard as I can through the sunny bits. I can hear the loudspeaker up ahead, which is the usual great boost.
The 9th km is faster than I had imagined and it takes me by surprise. Have I gone too soon? I think about this report and I really don't want to have to write "that's where it all went pear-shaped" or something like that.
Final km marker and well in the red zone. Two local lads in front of me get a lot of support from the sidelines. They seem to be strolling, not racing, as they have plenty of breath to chat with the spectators.
An "800 meter" sign. I debate if I like that or not. It certainly brings reality close ("was that really only 200m from the last km-marker") but it is a good focal point. But then, oh, cruelty, no 600m sign (or at least I missed it). The 400 meter sign is a nice surprise and I start to push as hard as I can. The two local chatterbox lads are finally caught and dispatched and I see the finish clock. Only 45:xx, is a sub-46 possible? No, alas, 46:0x when I reach it...
Cold water bottle on offer at the finish-line and I almost snatch the poor lad's hand off. My son is there, beaming, and his granddad, chatting to all the locals. Must be a Meath thing. Anyway, I am truly delighted and oddly enough, once I catch my breath, I feel fine.
I turn to the finish-line to see if I can catch Firedance finishing and I think I see (what I think must be) her coming in sub-55, delighted!
My decision to move further back at the start almost certainly cost me a sub-46. No starting mat means that the official time is gun-time. According to Strava my 10k time was 45:44. Oh well, see if I care (I don't)
I am *really* pleased and surprise to note that the second 5k of the race was my fastest 5k ever (this is more to do with my 5k PB being quite soft). Bungy Girl suggested a negative split and she was right. I need to figure out how to pace one of those pesky 5ks properly, because I always blow it in the first or second km.
Anyway. I am DAMN pleased with this effort. I also feel there's plenty of improvement still to come. But that's for another time. I am stopping typing now! 0 -
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Dunshaughlin 10k: 46:07 (PB by 0:53, as well as 5k PB en-route)
Well, that went rather well
I was, as usual, unsure what to expect or aim for. Having done plenty of slow kilometres [miles] over the past few weeks, didn't seem the ideal prep. But sure, I might as well try and better my previous 10k outing, 47:00 in the Phoenix Park in March.
My 8yo most-loyal supporter came along (in an orange t-shirt) and we dropped the car with the in-laws, right outside town, while collecting his granddad. The two of them waited near "race HQ" for me to pass by right after the start, and would then wander over to the finish line.
I headed over to the starting line in good time, and did some warm-up and stretches. Very warm and sunny, and a bit of a breeze which seemed to be in our backs for the start of the race.
Pre-race plan was (based on the various reports here on boards) to set out at target-pace (4.40 [7.30]), hold steady until 6km, hold-off a little on the inclines, and then hit for home from about 8km. Turns out I executed 2/3 parts perfectly.
I find a place somewhere between the "40 min" and "50 min" markers, when modesty makes me think I am too far forward, and I move a little further back. All very low-key, suddenly everyone is moving and I hit the Garmin button on what I think is the start-line. Not sure if I got that right.
First 3km in 4:37, 4:39, 4:36 [7.25, 7.29, 7.24]
Rather straightforward start. I need to wave a little to make up for my starting position but the road is very wide and it presents no real problems. I make sure to stay on the right-hand side to see my son and father in-law. They are happily snapping some pictures so I try to look relaxed and smiley. Haven't seen the pictures yet. A little further, I see a neighbour from back home with her kids - she's an amazing runner (sub-40 I think) so I am surprised she's not running. I figure her husband is racing today (he's equally amazing). Anyway, I get a nice wave and shouts of encouragement.
The km-splits are a little faster than planned but I am happy enough with that. We have the winds in our back and I am very comfortable, so I want to bank some time.
The sun is quite warm and is also in our backs. It's quite warm and I sweat a lot.
Second 3km in 4:42, 4:41, 4:35 [7:33, 7:32, 7:22]
I am very keen to find a couple of runners to pace myself off and I keep zooming in on club-singlets (as I think they know what they're doing). But they keep dropping off the pace so I keep overtaking. I have one lady in my sights with a green (non-club) singlet and she's running strongly.
Still very comfortable and legs feel fine, breathing is fine, actually much better than I think - and better that the average runner around me. Check the posture, all good.
I notice how the km-splits are suddenly above target-time and I have a wee chat with myself. More a stern-talking to. Also, at this point, the continuous group of runners I'm in suddenly splits in two with me in the second part. I need no more encouragement and accelerate to join the faster group, which include the green-singlet girl.
We come past the official water stop (there were plenty of impromptu support stations set up by local residents - very nice thought) and to my surprise and disappointment, my green-clad pacer stops for a water break. I don't take water (never really do in a 10k) so that's the end of that.
The 6th km also includes the one sharp little downhill session. I am surprised at how most folks don't use it. The runners around me all lean back and break against the acceleration. I might have more hill-training done so I just let-go and easily open a 20-30m gap without any effort, I just always make sure I decelerate back to target pace as soon as it evens out.
Km's 7 and 8 in 4:34, 4:39 [7:20, 7:29]
A sharp turn right, and there's an immediate incline. The sharp end of the race has arrived (well, the winners are home already at this point). I had planned to take it easy here, especially now I know I have some time in the bag. But somehow it doesn't happen. The effort certainly increases and my breathing is heavier, but the legs are still fine and they keep turning out the required pace. I am surprised but I decide to just go with it.
The sun is also right in our faces. It's hard to see anything beyond the 20-30 meters in front of you, which actually really focuses the mind. I don't try and find anyone at the right pace, I can't really see far enough ahead. Not needed. I am still overtaking folks a-plenty, and I feel strangely calm and in-the-zone. Focus on the next runner, check, next one, check.
Km's 9 and 10 in 4:20, 4:25 [6:58, 7:06].
The "run like a madman" bit. I had planned to use the 8th km marker as the sign to increase speed, and for the first time I feel complaints from various body parts :rolleyes: But I ignore this and accelerate. The sun is now starting to annoy me and I push as hard as I can through the sunny bits. I can hear the loudspeaker up ahead, which is the usual great boost.
The 9th km is faster than I had imagined and it takes me by surprise. Have I gone too soon? I think about this report and I really don't want to have to write "that's where it all went pear-shaped" or something like that.
Final km marker and well in the red zone. Two local lads in front of me get a lot of support from the sidelines. They seem to be strolling, not racing, as they have plenty of breath to chat with the spectators.
An "800 meter" sign. I debate if I like that or not. It certainly brings reality close ("was that really only 200m from the last km-marker") but it is a good focal point. But then, oh, cruelty, no 600m sign (or at least I missed it). The 400 meter sign is a nice surprise and I start to push as hard as I can. The two local chatterbox lads are finally caught and dispatched and I see the finish clock. Only 45:xx, is a sub-46 possible? No, alas, 46:0x when I reach it...
Cold water bottle on offer at the finish-line and I almost snatch the poor lad's hand off. My son is there, beaming, and his granddad, chatting to all the locals. Must be a Meath thing. Anyway, I am truly delighted and oddly enough, once I catch my breath, I feel fine.
I turn to the finish-line to see if I can catch Firedance finishing and I think I see (what I think must be) her coming in sub-55, delighted!
My decision to move further back at the start almost certainly cost me a sub-46. No starting mat means that the official time is gun-time. According to Strava my 10k time was 45:44. Oh well, see if I care (I don't)
I am *really* pleased and surprise to note that the second 5k of the race was my fastest 5k ever (this is more to do with my 5k PB being quite soft). Bungy Girl suggested a negative split and she was right. I need to figure out how to pace one of those pesky 5ks properly, because I always blow it in the first or second km.
Anyway. I am DAMN pleased with this effort. I also feel there's plenty of improvement still to come. But that's for another time. I am stopping typing now!
Brilliant nope! Really glad you got such a fantastic time, it was hot out there to tonight....so sorry not to have spotted you, I did look before & after, ha ha I hope you didn't see me coming over the line it was far from pretty :-) :-)0 -
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Well done, Nop. Great race and report. Knew those hills would be no bother to you Agree that you're not doing yourself justice in the 5K and there's clearly loads more for the taking at that distance. I struggle a bit with judging pace for 5K, but I think it needs specific training to get it right. Something to focus on after the marathon maybe ? 0
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Thank you for all your kind words!Well done, great running..sorry not to chat to you afterwards
Thank you - no worries. Sorry to hear your race didn't go to plan, but your time is something I (and many with me) can only dream about!Brilliant nope! Really glad you got such a fantastic time, it was hot out there to tonight....so sorry not to have spotted you, I did look before & after, ha ha I hope you didn't see me coming over the line it was far from pretty :-) :-)
Yeah, I was looking out too, but I am sure I saw you finish. You looked very strong and equally delighted!Great stuff, Nop... sounds like a tough enough evening but you certainly sound like you were in the zone... all that hill training for Connemara still in the legs! Congrats!!!
Thank you Anna - it was warm but manageable. Very much in the zone indeed - t.b.h. it felt great all the way around. Can't ask for more!Sounds like you had the perfect race in every area! Really enjoyed reading your report N, you sound as if you felt strong throughout. A very well-deserved PB!
Thank you! As before, your words were ringing in my ears. I remember somewhere before the 9km mark, I just came out of the shadow into a really bright, uphill drag. I could hardly see anything with the low-standing bright sun. It unsettled me and I tucked in behind a runner I was about to overtake. At this point I recalled you writing in one of your epic race-reports about not to allow the panic to settle in, because that's what's doing the damage. So I managed to calm down somewhat and get going again. I can't recall how many good tips I have picked up here, from everybody.Well done nop, super report, sounds like you paced it perfectly
Thank you! Yes, it worked out great.That's a fantastic race, well done.
Many thankshillsiderunner wrote: »Great result. to have a 5k PB in the second half is incredible!
Thank you Hillside! I couldn't quite believe it. After the race my watch was beeping very enthusiastically. I thought it wanted to tell me about a 10k PB but instead it mentioned a 5k PB? Come again? Didn't have time to dwell on it at that time, but when I looked again later, the second 5k was in 22:30. That's 10 seconds faster than my Marlay parkrun PB! That said, I've never really gone for a 5k. But I'll take it!Bungy Girl wrote: »Well done, Nop. Great race and report. Knew those hills would be no bother to you Agree that you're not doing yourself justice in the 5K and there's clearly loads more for the taking at that distance. I struggle a bit with judging pace for 5K, but I think it needs specific training to get it right. Something to focus on after the marathon maybe ?
Thank you BG, you had suggested the negative split! I don't really know how to tackle a 5k I have done both starting too slow and too fast. I doubt if the Novices mentor will give me a permission-slip for another shorter-distance race soon, so it'll indeed have to wait. 0 -
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Saturday: Dunshaughlin 10k
Enough said
Sunday:
Target: 3M recovery
Actual: 5.2k @ 6.02 min/km [3.2M @ 9.42 min/mi]
What it says on the tin.
Week 4/4 of pre-June 22:
| Planned| Actual
Mon | 4M easy incl 6x100 strides| 4M easy incl 6x100 strides
Tue | 6M easy | 10.0k @ 5.42 [6.3M @ 9:10]
Wed | 4M easy | 7.8k @ 5.34 [4.9M @ 9.00]
Thu | rest | check!
Fri | Cross (Pilates) | Pilates & 3M easy with 5x100 strides
Sat| Dunshaughlin 10k | 10k @ 4.35 [6.3M @ 7.35]
Sun | 3M recovery | 5.2k @ 6.02 [3.2M @ 9.42]
Week 1/18
Thinking ahead to next week. Focus needs to be on a proper LSR after the shorter work this week.
| B.ie plan | Planned | Actual
Mon | rest/rec | rest |
Tue | 3M easy | 4/5M easy |
Wed | 4M w/ strides | 4M w/ strides |
Thu | 3M easy | 4/5M easy |
Fri | Cross (Pilates) | Pilates & 3M w/ strides |
Sat| 8M LSR| 10M LSR |
Sun | 2M recovery | 3M recovery |
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Great report, well done!
Thank you!Whoop whoop absolutely delighted for you Nop That was savage going, fair play to you. I can feel your excitement, you must be so chuffed that the hard work is paying off. Well done and nice reporting too, I felt like I was there
Thank you Neady! It was a great evening and a real PB course. Very much back down to earth now - given what's starting in earnest tomorrow.. :eek:0 -
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Nothing much to report here, other than the journey to 1000km has started in earnest.
Monday: Sweet nothing after the weekend. Manic in work, so it actually suited well.
Tuesday:
Target: 4/5M easy
Actual: 4M easy: 6.7k @ 5:41 min/km [4.2M @ 9.18 min/mi]
Went out with a fast and slow colleague. First 100m, felt torn. Then, some super fast dude overtook us and the faster lad went after him. Problem solved. Super-easy run, lovely day, the works.
Target: 4M easy w/strides
Actual: 5M easy: 8k @ 5:41 min/km [5M @ 9.18 min/mi]
Had a little more time so I went for a slightly longer loop. Again, fab day. We were chatting away so much so, that I completely forgot about the strides. I'll slot them in tomorrow's run instead. When recording the session I had to double-check, but the pace was exactly the same as yesterday. Huh.
Week 1/18
| B.ie plan | Planned | Actual
Mon | rest/rec | rest |
Tue | 3M easy | 4/5M easy | 6.7k @ 5:41 [4.2M @ 9.18]
Wed | 4M w/ strides | 4M w/ strides | 8k @ 5:41 [5M @ 9.18] (no strides)
Thu | 3M easy | 4/5M easy |
Fri | Cross (Pilates) | Pilates & 3M w/ strides |
Sat| 8M LSR| 10M LSR |
Sun | 2M recovery | 3M recovery |
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Thursday:
Target: 4/5M easy
Actual: 7.0k @ 5:38 min/km [4.4M @ 9.03 min/mi], 5 strides
Solo-run at lunchtime, and I made sure not to forget the strides this time. Nice weather and pretty uneventful. I don't think I went as fast as that, it's just that one of the km's is a lot faster because of the strides.
Did some stretching afterwards when a colleague appeared, great runner/cyclist. I proudly mentioned doing the training plan and he said: "don't forget to do some strides every week!". Ha!
Friday:
Target: Pilates & 3M easy w/strides
Actual: Pilates & 5.6k @ 5:49 min/km [3.5M @ 9.21 min/mi], 4 strides
Pilates session was heavy on the legs, which were already tired, so soldiered through. For once, I was delighted with planks and push-ups (which is usually not my forte at all!).
Popped on the runners afterwards and trundled along for 3M easy.
Saturday:
Target: 10M LSR
Actual: 17.6k @ 6.10 min/km [11M @ 9.55 min/mi]
I had been looking forward to this LSR all week, as I had intended to go back to the hills I had frequented during the prep for Connemara - and I hadn't been back since.
My better half decided she was parkrunning that morning, so I manned the homefront until she returned with a shiny PB. Set-off when it was quite warm already, so I even put on some sun-cream.
First a few laps in Shanganagh Park and out-and-back to Bray to clock up some km's. The legs were tired (this is the 5th consecutive day running, in itself a record, I think) so they took their sweet time loosening up.
Off into the hills, Carrickgologan first, which looked absolutely amazing and equally daunting from afar. I choose the steep route up and was determined to run the whole way. I had to come down to snail's pace but kept running all the way, another first. :cool:
Across to Barnaslingan accompanied by dozens of midgets. 10k passed in 64 minutes, a cool 18 minutes slower than last week! Coming downhill I decided to "sure, give it a lash" and I clocked a 4:33 min km [7.20]. Later I checked that the pace peaked at 3:18 min/km [5:18], which coincentally is the same pace the winning lady managed in Dunshaughlin over 10k. :eek: Puts things into perspective..
As soon as things evened out, I regretted the "giving a lash" folly ..
but got into a decent enough rhythm and made it home. Admittedly, I was pretty knackered, but I blame the hills and silly fast descent.
Reading all the reports about the race series 5M (and flapjacks) made me jealous! Such good stuff from all Novices (and others). So, I got myself organized and entered the Frank Duffy 10M (can't do the HM unfortunately) and... (drumroll) .... DCM itself! WOOHOO! :eek:
Week 1/18
| B.ie plan | Planned | Actual
Mon | rest/rec | rest |
Tue | 3M easy | 4/5M easy | 6.7k @ 5:41 [4.2M @ 9.18]
Wed | 4M w/ strides | 4M w/ strides | 8k @ 5:41 [5M @ 9.18] (no strides)
Thu | 3M easy | 4/5M easy | 7.0k @ 5:38 [4.4M @ 9.03], 5 strides
Fri | Cross (Pilates) | Pilates & 3M w/ strides | Pilates & 5.6k @ 5:49 [3.5M @ 9.21], 4 strides
Sat| 8M LSR| 10M LSR | 17.6k @ 6.10 [11M @ 9.55]
Sun | 2M recovery | 3M recovery |
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Sunday turns out to be quite a busy day so I happily changed the "3M recovery" plans to "active recovery" - cycling, hurling, ironing, the works. Couldn't face the runners for a 6th straight day anyway.
Plan for next week is therefore per below. I'm quite keen to stay ahead of the curve with the weekly mileage and length of LSR.
Week 2/18
| B.ie plan | Planned | Actual
Mon | rest/rec | 3/4M rec |
Tue | 3M easy | 4M easy |
Wed | 5M inc 3M PMP | 5M inc 3M PMP|
Thu | 3M rec | 4M easy |
Fri | Cross (Pilates) | Pilates & (probably bike 2 work) |
Sat| 10M LSR| 12M LSR |
Sun | 2M recovery | 3M recovery |
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Across to Barnaslingan accompanied by dozens of midgets.
I'm still chuckling at this one... a tall Dutch guy followed by lots of little people..
LOL
Chuckle all you like, but try running tall and relaxed and slow, when all these little buggers try to hitch a hike by settling in your nose, eyes, mouth, eyes .... And now DG wants us to breathe and even smile, too! This DCM training is harder than I thought.
(must admit having consulted dictionary - but I meant midges, the nasty little flies ). 0 -
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Manic, manic week workwise. I am glad I managed to get most of my planned sessions in - as it didn't look like it most days. Here goes, as far as I can remember (apologies, this is quite a long post :pac:):
Monday
Target: 3/4M rec
Actual: 4M easy: 6.6km @ 5:43 min/km [4.1M @ 9:12 min/mi]
Easy lunchtime run. I would have gone slower on my own, but I had some (fast) company and I just let the legs do what they wanted. Chatting throughout, warm but comfortable.
Tuesday
Target: 4M easy
Actual: 4M easy: 6.9 km @ 5:55 min/km [4.3M @ 9:31 min/mi]
Early morning before work. I am lucky with Shanganagh Park @ running distance. I just circled around the part of the park sandwiched by DART line and sea, didn't go into the park-proper. Stunning views over Dalkey island, and a nice change to run on grass instead.
Wednesday
Target: 5M (3M PMP)
Actual: 5M (3M PMP-ish
): 7.8km @ 5:36 min/km [4.8M @ 9:00 min/mi]
Nice run, but not really what was required. I have found an extension to my usual lunchtime loop to bring it up to 5M. So I started easy, up'd the effort, and then slowed down as required. However, given the undulating nature of the course, I didn't really hit things on target pace-wise (but I do think it was OK effort-wise, which is what matters).
Thursday
Target: 4M easy
Actual: 4M rec: 6.8km @ 6:15 min/km [4.2M @ 10:03 min/mi]
Hell-ish day in work so my lunchtime run was out. I came home and the better half must have seen it in my eyes. As soon as she was home from her Bray running club, she nodded to my runners and booted me out of the door. Bless. I ran up to Rathmichael to do the triangle-loop DG had suggested. I liked it and will incorporate it in future runs.
I was thinking of the comments on the Novices thread on this route: I love the Lordello Road, especially the majestic view of Carrickgologan hill. It doesn't look much of a hill from afar, but from close-by, it's totes amazing. You don't often get an unobstructed view up-close from leafy Rathmichael, but you do on the auld Lordello Rd.
The jury is out re: evening running. I loved it to de-stress, but I'm just not used to it. The need to slow down to avoid side-stitches (or throwing up the dinner) made it easy to keep to rec-pace tho
Friday
Target: Cross (Pilates) & biking
Actual: Just biking (~20km)
Another sh*te day at the office so I skipped my Pilates class. I did cycle to-and-fro said place, which is about 20km total. Lovely day for it.
Saturday
Target: 12M LSR
Actual: 12M LSR: 20.0 km @ 6:08 min/km [12.4M @ 9:52 min/mi]
One side-benefit about the increasing training distances is that you can explore your neighbourhood. It's amazing what you miss from the car, and what you can explore by foot. Downside is that you have to run it all :cool:
When I started running and training for the '14 Wexford HM, I got fascinated with the M50 bridge at Lehaunstown. It goes across the M50, literary, nowhere. It's not even easy to find on the maps or to know how to get there. Eventually I managed to incorporate it in one of my training runs back then, and remember writing excitedly in my (then private) log "I've scaled the bridge to nowhere today"!!
These days, it's a mainstay of my LSRs and MLRs and I love running it, despite the plenitude of midges (annapr take note) on both ends. However, today, I wanted to try and incorporate it twice in the 20km I had planned. It's not easy to plan a loop around it as it is so remote, and I didn't want to run it twice as up-and-down.
So off I went, up to Rathmichael, down said bridge, past Cabinteely Park where the parkrun was in full-swing, almost all the way back home south on the N11, sharp right across Bride's Glen, up to the bridge again. Effing steep little short-cut, that Bride's Glen Road, and I struggled, big time, here :eek:. HTFU so, but coming down the infamous bridge a second time, I did think it to be madness, these distances! But at that point, there wasn't much else to do but to stretch out and enjoy the slight downhill home. Pace actually increased a bit too much but it was a great recovery from being down-the-dumps midway.
Absolutely parched when i got home, so next week I am somehow organizing mid-run refreshments. I was to meet a friend for some bevvies this evening, but the b*st*d cancelled on me! If only he knew how much I was looking forward to the, ehm, re-hydration!
Week 2/18
| B.ie plan | Planned | Actual
Mon | rest/rec | 3/4M rec | 4M easy: 6.6km @ 5:43 min/km [4.1M @ 9:12 min/mi]
Tue | 3M easy | 4M easy | 4M easy: 6.9 km @ 5:55 min/km [4.3M @ 9:31 min/mi]
Wed | 5M inc 3M PMP | 5M inc 3M PMP| 5M (3M PMP-ish): 7.8km @ 5:36 min/km [4.8M @ 9:00 min/mi]
Thu | 3M rec | 4M easy | 4M rec: 6.8km @ 6:15 min/km [4.2M @ 10:03 min/mi]
Fri | Cross (Pilates) | Pilates & (probably bike 2 work) | Just biking (~20km)
Sat| 10M LSR| 12M LSR | 12M LSR: 20.0 km @ 6:08 min/km [12.4M @ 9:52 min/mi]
Sun | 2M recovery | 3M recovery |
Final HSR-check if I have all the .'s and :'s right this time... :eek:0 -
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You have some super route options out there nop, up thro ballybrack village to killiney, vico road, sandycove & dunlaoghaire. I'm slightly jealous of your upcoming LSR'S :-)
Indeed - but the nicest are the nearby hills. Tough, rewarding, quiet, and stunning.Haha, glad to see the little people weren't waiting for you on the bridge, Nop! and that you fixed all your :'s for Hilly
There's no-one on that bridge, ever it's the weirdest spot.hillsiderunner wrote: »Thanks for pointing that out ... hadn't even noticed!
You are really getting the value out of the Boards plan, nop... all those little recovery runs really add up.
Jobs can be a bloody nuisance sometimes though....
Hilly! I had so done my hardest!
Yeah, jobs. I'm lucky, really, with plenty of flexibility. Just didn't really work out this week.0 -
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The heavens opened and it lashed down all day. I was about to ditch the 3M rec-run when it cleared for the evening, so I threw on the runners and headed to the local park. My little fella came with me on his bike and we had a ball. We had to stop in the playground for a bit (not for me) but it was all goodness.
This brings my weekly total up to 55k, which I believe is a modest personal best.
Nest week:
Week 3/18
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | will do
Tue | 4M easy | 4M easy |
Wed | 5M inc hills | 5M inc hills |
Thu | 4M easy| 5M easy |
Fri | Cross (Pilates) | Pilates & 3M easy |
Sat| 13M LSR | 13M LSR incl parkrun |
Sun | 3M recovery | 3M recovery |
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Manicness in work is slowly abating.. so I managed to get out for my 3 mid-week sessions so far.
It's actually all a little tedious. So feel free to skip or if you need some sedative, read on.
Monday: rest
Tuesday:
Target: 4M easy
Actual: 4M easy: 6.6 km @ 5:42 min/km [4.1M @ 9:10 min/mi]
Usual lunchtime loop. I dragged out my Wexford '14 HM buddies. I take great pride having bullied these two lads to 13.1M in Wexford, they both admitted at the time, they would not have done it if I hadn't nagged them so much...
Finally got them to come out again and we had a nice wee gallop.
Wednesday:
Target: 5M & hill-sprints
Actual: 9.1km [5.7M] & 10 hill-sprints (Garmin wouldn't work, so no times).
I loved the hill-sprints part of this session, but the rest was quite silly. On a whim, I decided to hill-sprint at the start of the run. Found the perfect spot (Foxrock N11 footbridge), but I don't think you're meant to do them at the start of the run :rolleyes:
Oh, and if you ever think by yourself "Ah sure, I'll go this new way, must be about the same distance, what could possibly go wrong" then be on alert! I ran almost a mile more than I intended as a result of changing the route on a whim. I should not be allowed to make any decisions while running.
Thursday:
Target: 5M easy
Actual: 5M easy: 7.8km @ 5:49 min/km [4.9M @ 9:21 min/mi]
Another nice and easy run with three colleagues this time. I'm getting a rep for being a total nuisance getting people out to run in work - or if they do go out, to make them go further. I'm just being selfish because it's more fun to have someone to talk to.
On a slightly more serious note, I'm a little niggly. Calves are like violin-strings and the top of my right hip is a little mweeh. I tried stretching and foam-rolling it (through some Novice-thread tips) and it did loosen a little. This evening again.
So, exec decision: I'm going to skip the 3M easy tomorrow (it's supposed to be a cross-train day anyway) and hit the bicycle instead (2x10 km to/fro work).
Week 3/18
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | will do
Tue | 4M easy | 4M easy | 4M easy: 6.6 km @ 5:42 [4.1M @ 9:10]
Wed | 5M inc hills | 5M inc hills | 9.1km [5.7M] & 10 hill-sprints
Thu | 4M easy| 5M easy | 5M easy: 7.8km @ 5:49 [4.9M @ 9:21]
Fri | Cross (Pilates) | Pilates & 3M easy |
Sat| 13M LSR | 13M LSR incl parkrun |
Sun | 3M recovery | 3M recovery |
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hillsiderunner wrote: »It's all *very* boring, nop.
* I feel the same way about my own midweek runs this week, especially the rib-commentary running through mine. Btw, nicked your table.
Ha - thanks Hilly Rest assured there's plenty of interest in your ribs but I can't possibly see how I can keep writing the next 15 weeks about me running the same loop at lunch time...
I noticed your table looked familiar - but it wasn't mine to begin with, I nicked it from outforarun. :rolleyes:Neither of your entries are boring for the record..
Good call on the change for tomorrow, if you google ais calf stretches I find them very good along with heel drops after a run, keep foam rolling too it all helps
Thanks Firey, will have a look. Yes, foam-rolling shortly! Are you still parkrunning (or should I say, porkrunning) on Sat?hillsiderunner wrote: »Not even a session from either of us. And it's only going to get worse as marathon training continues :rolleyes:
(our running is beginning to look scarily similar, I did the accidental-overestimate on my Wednesday run ... also caused by a detour from a usual route).
Yes indeed funny how we both liked the hill-sprints. In fact, I liked them so much I am going to do them more regularly, just don't tell DG... 0 -
Thanks Firey, will have a look. Yes, foam-rolling shortly! Are you still parkrunning (or should I say, porkrunning) on Sat?
that's the plan! I think two clubmates are coming with me, as neither are Dubs they may need more than their passports though are you going to do the run as part of your LSR? 0 -
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Yes indeed funny how we both liked the hill-sprints. In fact, I liked them so much I am going to do them more regularly, just don't tell DG...
They are pretty light as speed goes so I think you'd get a pass from DG tbh. The idea is to do them at the end of one of your easy runs. Now the parkrun (if you're racing it) is probably a bigger ask 0 -
hillsiderunner wrote: »They are pretty light as speed goes so I think you'd get a pass from DG tbh. The idea is to do them at the end of one of your easy runs. Now the parkrun (if you're racing it) is probably a bigger ask
Not racing it, no way... 5M there and 5M back, and besides that, it's too hilly!0 -
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