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Playing the Numbers game: Sub 5;10;17;36;60;80
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Monday 27th June: 8 mile @ 8:51
Headed out with usual running buddy and done a nice hilly loop from the house. Plenty of climbing to test the legs. Enjoyed this run but the legs were tired after it.
Tuesday 28th June: 6 mile easy @ 8:49
Another handy one and kept the pace really slow. Didn't leave the dinner settle too long so was good to keep the pace easy. Legs were tired from the previous nights hills.
Wednesday 29th: Rest
Thursday 30th June: Clonee 10k - 39:01
Very last minute decision to do this and it was really only to keep running buddy company I decided to do it. I figured as I was heading on holidays I would get plenty of rest over the next few days so might as well. Only decided last minute on tactics and decided to try and go out conservatively and see at half way what the legs felt like.
The first km felt good and relaxed but the by the end of it there was a big gap between the group I was running in and the next group so when the km beeped at 3:54, I decided to try and reel in the group ahead which included Overpronator. Only one out of the group followed me (Dunboyne lady) and we soon had open road to ourselves. Had a wee chat and told her my plan to catch the group ahead. She was calling out mile splits but other than that I was ignoring the pace. I was happy staying with her as she was getting plenty of shouts of support. I did get a few shout outs from Firedance so at least I had one supporter
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I checked the pace at half way and thought I might have been quicker. The legs weren't playing ball either and discovered that another Dunboyne lady was hiding behind us so at the water stop, The three of us stayed together for the remainder of the race and i was happy enough with that as we never really got close enough to catch the main group ahead. I picked up the pace in the last 500mtrs and was trying to encourage the Dunboyne lady that I had ran most of the race with to catch her buddy who was pulling away -they were second and third female. She did with only a few metres to go!!. Happy enough with this run on tired legs.
Heading off to France tomorrow so will have a few rest days but will keep the running up (mainly easy!) when were over there.0 -
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That was the most delightful, super amazing Emilia Dan
Hope you enjoyed the course, I've yet to do this race :rolleyes: but numbers were a good bit up on last year which is a great sign for the future. I hope you got some pizza in the grasshopper afterwards too!!!!
Enjoy the hols
edit, jebus tang how did you beat me to a comment!!!0 -
That was the most delightful, super amazing Emilia Dan Hope you enjoyed the course, I've yet to do this race :rolleyes: but numbers were a good bit up on last year which is a great sign for the future. I hope you got some pizza in the grasshopper afterwards too!!!!
Enjoy the hols
edit, jebus tang how did you beat me to a comment!!!
Nice lady alright and good company. It's a great course and will definitely do it again (hopefully faster next year:) ). Missed the pizza unfortunately
but a lovely feed followed by a trip to Macari's across the road!! 0 -
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Well done this morning J.
I genuinely appreciate the sentiment B, but there is no hiding from this one or no crumbs of comfort. It was a shocking, cowardly run and the latest in a litany of races where I have taken the easy option or just thrown in the towel when the going gets tough. I'm in a cycle of it and need to get out of pronto.
I'll wallow in it for the rest of the evening and start again tomorrow with a new focus! 0 -
I certainly know that feeling J, suffering from it badly myself at the minute.
Maybe we should hook up again for another date and work it out of our systems
Hopefully it'll pick up for you soon but it sure is irritating!
TbL0 -
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Back in Black wrote: »I genuinely appreciate the sentiment B, but there is no hiding from this one or no crumbs of comfort. It was a shocking, cowardly run and the latest in a litany of races where I have taken the easy option or just thrown in the towel when the going gets tough. I'm in a cycle of it and need to get out of pronto.
I'll wallow in it for the rest of the evening and start again tomorrow with a new focus!
I think that's a shocker of a course - only ran it once, had a shocker and don't want to do it again.
Have you looked at your training - types of runs, when they are scheduled, number of tempos v intervals, etc etc.
Maybe a change in this might bring about the desired changes.
Also - is there a level of expectation that you have that may not fit with where the current reality is?
Personally, I suffered from this for a while and was so disappointed by my performances - it took a good kick in the h0le to get me out of it.0 -
ThebitterLemon wrote: »I certainly know that feeling J, suffering from it badly myself at the minute.
Maybe we should hook up again for another date and work it out of our systems
Hopefully it'll pick up for you soon but it sure is irritating!
TbL
Sounds good - what's that old saying about misery liking company?:D 0 -
AuldManKing wrote: »I think that's a shocker of a course - only ran it once, had a shocker and don't want to do it again.
Have you looked at your training - types of runs, when they are scheduled, number of tempos v intervals, etc etc.
Maybe a change in this might bring about the desired changes.
Also - is there a level of expectation that you have that may not fit with where the current reality is?
Personally, I suffered from this for a while and was so disappointed by my performances - it took a good kick in the h0le to get me out of it.
Would love to blame the course but ran 38:28 there last year (my 10k PB) and I have pbed twice in Fingal so can't even blame that!!
Interesting one on the expectation and I think I have lowered my expectations recently and don't think I overreached yesterday and at 5km was at 19:15 so was doing good on the pacing considering the profile of the course. I just seem to be repeating a pattern of absolutely bonking in the middle part of races and its a year since I came within an asses roar of a PB so if it takes a kick in the hole to get me out of this rut - bring it on..... 0 -
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Monday 1st August: 13 mile @ 7:45 avg pace
(8:11;7:56;8:09;7:56;7:48;7:43;7:40;7:43;7:35;7:38;7:28;7:37;7:20)
A funny run. I had downloaded a new podcast by a sports psychologists and was listening to this as I done this. Apart from the way OTT americanness (not sure if that is a word), its pretty good and made a lot of sense. Got 3 episodes in and some of it was really resonating with me and worked through a lot of things as I done this run. All the while I was paying no heed to the pace.
Normally doing a LSR on my own at the crack of dawn the pace would be at least 30 seconds slower and the last few miles would be just about finishing it out. Not today though and shows there may be something to this sports psychology lark so going to stick with the podcast for the next while. Legs were absolutely flying by the end of this and I was genuinely shocked at the pace when I checked the watch at the end. A bit naughty with the pace but I enjoyed this and it gave me a timely confidence boost too.
The major lessons from the podcast I have taken are about getting stuck in a cycle of negativity by focusing on what went wrong and in the next race it becomes a self fulfilling prophesy when things get tough. So I will be taking the lessons from the last few poor performances and addressing them and taking the positives from the last race and moving on.
So, I have now put the recent races behind me and it's on to the next goal which is Athlone HM in September.
Things I need to focus on with Athlone in mind are:- Building endurance
- Building mental toughness
- Doing more core work
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Thursday 6x800 @ 3:05-3:10 w 2:30 recoveries
I headed out in the evening with my usual running buddy who fancied doing a session too.
Done a nice and easy 2 mile warm-up followed by some stretching before getting stuck in.
First one was a touch fast with the first lap doing the damage. Relaxed a wee bit too much on the third but picked it up again and finished strongly. Only really started to feel tired on the last rep but pace and form was still decent. Enjoyed this workout and it didn't over-stress the system.
Splits for the 800s were 3:04;3:09;3:11;3:08;3:08;3:08
Total: 8.25 miles
Friday: 4.2 mile recovery @ 10:36 avg pace
Young lad wanted to go cycling so killed two birds with one stone. We headed out on the forest paths and there was plenty of doubling back which fecked up the garmin signal so not sure of true pace but it was definitely recovery pace. Enjoyed this and body felt good. Done no harm anyway.
Saturday: 2 easy, 3x10mins @ 6:30 w 3min recovery, 2 easy
splits for 10 mins: 6:28;6:30;6:28:):)
I headed out not long after lunch and it was dry but windy out. I knew this would be a toughie but also knew it's exactly the type of run I need. The first 10min section was tough and nett uphill so was happy with the pace. The second was definitely tougher but the form was decent and I was consistent with my pacing.
The last whole was a huge step up and from about 3 minutes in it was feeling tough. Had to dig deep mentally on this to keep going and not ease of the pace. Delighted to finish the ten minutes and be on pace. Really happy with the consistency of this and toughing it out. The hardest session I've had in a long time but really happy to get it done.
Total: 9.1 miles
Sunday: 13.15 miles LSR @ 8:08
I set the alarm for 6:30 am and headed out after the porridge on my own.
It was fairly windy out but apart from during the early miles it didn't bother me too much until the last mile where I was running up a long drag on the bypass with the wind driving me back. Managed to keep the pace up and finished strong. Body felt fresh and legs were flying so happy out with this after a tough week.
Also managed to fit in a darkside core routine to finish off a good weeks work.
Total weekly mileage: 56.7 miles0 -
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