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Good to see you back Denis, enjoy base building , won't be long before you
have legs nice and tired again:)
Cheers G. Slowly getting there. Nothing like the comfort of base building
Ah good to see you back, you crossed my mind yesterday so was wondering how you were fixed!
Hopefully fully fixed. Nothing major but next time will get to the doctor rather than self prescribe!!!!Great to hear you're back pounding the paths! Any other summer plans?
5km to hm but most of the emphasis will be in the 10km to 10 mile range. I WANT TO RUN FASTER. Its now or never. Wont run another marathon this year as I want the next one to be a different experience - including the training.Bungy Girl wrote: »Great you're back in action! Dunshaughlin is a great race, epic post-race spread too !
Nice G. Spotted you out on "my" home turf during my absence. Great to be back.
Thanks folks.
Thursday
Handy 5 km easy run once again. Just getting the legs ticking over again and all seems fine.
Friday
S&C and core work. Have neglected this area over the last 2-3 years and have prioritised it once again. Always enjoyed this type of work and it was really important for climbing.
Saturday
Missed racing so headed down to St. Annes for some company and decided that I would run at a comfortable pace - no full on racing yet. Finished in 23.25 which was run comfortably. Around 3km my barcode slipped out from under the sole and flew off. Stopped ad ran back to retrieve it. There was a time and that would have defeated me. With 5oom to go we hit a hill and decided to up th epace as I heard someone gaining me. A young fells slipped past me on the hill but he was working hard as I increased the race pace. When we hit the top of the hill I stepped up a gear and it sure felt good to be able to finish nice and strong..... and in front.0 -
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Dunboyne 5 mile is a super super race, will roll out the welcome mat
Clonee 10k is ours too!!! Some great targets there Denis, the best of luck with them.
Cheers AM. Will be giving it my best. Its do or die time.Best of luck Denis, another 21 smackdown in St Anne's.:P
Yep. That 21:00 has to go.
Thursday
6 Km Recovery Run with 5 x 70 m strides. Its muggy out there today and see lots of new faces out there pounding the streets. Its DCM 2016 pre-season. Great to see.
Friday is rest day to taper into the first of the above schedule.0 -
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Thursday
5km recovery run with 4 x 100m strides. Legs felt really strong and light afterwards.
Friday
Raceday. Left work an hour early to get clear of the city and drive to Kickhams GAA Pitch near Greenore on the Cooley Penninsula. Pre race collection of number and a quick look at the course which has a soft U profile ie. easy downhill for 5 km, flat along the coast for 2 km, undulating for the next 1km and a 3 stepped hill for 2 km to finish. When I got there it was lashing rain with a strong onshore wind. Got to the GAA hall to register 45 mins before race start and got kitted out with an extra long sleeve top and rainjacket. The tannoy system was blaring out my upbeat Luke Kelly ballads as I changed in the car but there was a great North Easy buzz about the place and this appeared to be a real locals event.
Got my 2 km warm up done as the rain eased off a little but the winds were increasing and would hit us hard on the last 3 km of the race. Decided that I would try my best to pb regardless of weather and aimed to pick up 6-7 secs a km for the first 7 km and then dig deep against wind and hill for the last 3. The MC was gas...perfect for the job keeping everybody entertained and slagging off one and all. Helped to create a great buzz.
1 minute to go...jacket and extra top off and thrown on the backseat for later and straight to the start. Moved up about 4 rows from the front (thanks KennyG) and reckoned that would be pretty much right. We were off...aided by the firing of a rocket to start the race from a nearby field. I didnt hear it but the movement did the trick. Blinking into the wind and rain we dived around a corner and straight down a narrow hedged lane that twisted and turned its whole length. No time to switch off sticking with the racing line and avoiding the running water on the roadway. The race settled quite quickly and I could see a few runners around me to keep an eye on if I was easing off.
Km 1 - 4.22, KM 2 - 4:40, Km 3 - 4:29. Had noticed the flying start and picked up the pace a little for the third 3km. Needed to bank some time and a 4:42 per km would see me just break my pb.
Consciously decided to keep the pace up over the next 2 km and had noticed that three other runners were just ahead. Caught up with them over a km and as I pulled alongside them the younger male and female runner pushed on. There were a few small hills and on each one I tended to overtake them only to see them pass on the downhill. Noticed the footfall of the male runner was getting heavier and heavier. Felt good and was running nice and steady in completely new territory (time wise). Kept the head up on any small rises and shortened the step as the DCM had taught us.
Km 4 - 4:34, KM 5 - 4:30. Absolutely thrilled with this but didnt live by the watch only glancing down to see what the last paced km was. I was beginning the feel the correct pace after the training.
Hit the coast and the wind at the same time. The short squalls were knocking the stuffing out of anybody who was struggling and suddenly our small group of 4 were passing people very regularly. Funny enough there was no communication and probably a bit of edge from the younger 2 runners who were working hard. Every house we passed had people hanging out over walls with umbrellas being tested to their limits. Gave a shout out each time to the race supporters.
KM 6 - 4:35, KM 7 - 4:40. Could feel the left thigh getting a little stiff but nothing else and although working hard there was plenty in the legs for those hills just ahead. No water needed at either water station....only had time to concentrate and race against the clock.
The 8th km had a series of of short hills and again the road twisted and turned. Our group suddenly became 2 as the hills worked us. Feeling this now but worked hard to save as much time as possible Km 8 - 4:34.
Turned a corner to see a string of runners ahead approaching the main road and the 3 step hill. Ran at it nice and steady and could see the pace falling off. Ran harder and picked up the pace considerably judging by the number of runners I was passing but it was hard hard work. Km 9 - 4:59. Just saw afterwards that the Strava GAP time was 4:34....delighted with that.
Last 2 hills and exposed road meant the wind hammered us. The first 500 m I just tried hard to pick up the pace regardless of the gradient and then ran all out for the last 500 metres as I saw the floodlights on the pitch over the hedges. KM 10 4:35 with Strava GAP at 4:24.
Over the timing mat and hands on knees to one side. Caught my breath pretty quickly. Time of 46:02 and a pb by exactly one minute. Not a bad days work in the circumstances and my own series continues. Plan is to peak at Dunshaughlin. Not as hilly and hopefully not as stormy. Will definitely race here again.
O and I won a medal for 2nd place Male 50+ 0 -
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