Be a shepard, not a sheep

Unthought Known

Sheep1978 wrote: »

No don;t have any time in mind. I'm pretty unprepared for the hills if I;m being honest so definately a case of getting to half way and re-assessing. you doing it yourself.?

Yeah I'm signed up for it. Same as you on the hills. I'm planning to take it fairly easy to halfway then see how I feel. Doing this one for the scenery, no time goal at all.

Baby75

Good luck at Lap of the Gap have you been practicing any down hill running as that is what causes the most pain

Sheep1978

Baby75 wrote: »

Good luck at Lap of the Gap have you been practicing any down hill running as that is what causes the most pain

about as much as i've been practising uphill:p so not alot

Sheep1978

Mon 29/04: 6.4m @ 8.04. Easy local miles

Tue 30/04: 9.4m. Up to the club for 14*400m off 200m active recovery. Reps were between 85 and 90 secs

Total miles for April: 248.6m

Wed 01/05: 11.4m @ 7.53. Into work through the phoenix park and a couple of hills (though nothing major)

Thurs 02/05: 5.9m @ 7.53. Lunch time run down to fairview / clontarf

Fri 03/05: 5.3m @ 7.39. Out early Friday morning before the son's confirmation and a day eating badly and drinking alcohol!!

Sat 04/05: 21.5m. Last of the really long runs. Plan was w/u, 3*4m at roughly 6.50 with half mile recovery and 4m c/d. 3 set of fast stuff should have been 27m20secs per the plan and came in at 27m08secs, 27m09secs and 27m50secs. Last one was slightly uphill but was definately slower due to Fridays food and drink I think. Took 2 gels and some water on board during the run.

WTD: 59.9m
MTD: 44.1m
YTD : 877m

Lazare

Nice week D. That's a monster of a long run. Cracking stuff.

Damo 2k9

Thats some session for a long run pal, smashing it!!

Sheep1978

Mon 06/05: 6.2m @ 7.43. Lumch time bank holiday run up toward Clontarf

Tue 07/05: 5.6m @ 7.51. Young lad was playing a game up in St. annes to ran up there from work.

Wed 08/05: 8.2m. Jogged up to damastown to the hill (which I always picture in my head is steeper) and did 12*20sec sprints up it, half with 100sec active recovery and half with 50secs

Thurs 09/05: 7.5m. Up to the club for 5*800m with 400m acrtive rec and 1 min static rec between. 5 reps at 2.46, 2.45, 2.44, 2.44 and 2.40

Sat 11/05: 15.25m. Plan was after a warm up to do 3/2/1/3 at 6.50 pace with 1 mile easy in between. The first set of 3 went ok, but on the set of 2, mother nature started acting up and caused all sorts off issues for a while messing up the plan. Somehow made it back to Hartstown and used the football clubs facilities before doing the last set of 3m as parkrun.

Sun - trip to liverpool for alcohol, junk food and disappointment. Great little hat trick

WTD: 42.8m
MTD: 86.9m
YTD : 919.8m

Sheep1978

Mon 13/05: 5.3m @ 7.37. Local miles to get the weekend out of the system.

Wed 15/05: 7.1m. . Out at lunch and did 4*800m with 800m jog recovery. 4 reps came in at 3.07,3.06,3.01,2.57

Thurs 16/05: 9.1m @ 7.46. run into work along the canal

Fri 17/05: 10m @ 7.59. Up to the phoenix park for some nice easy miles and the last 'long' run of this training block

Sat 18/05: 5m @ 7.58. Just a brief warm up and then 3m as parkrun, all nice and easy.


WTD: 36.5m
MTD: 123.4m
YTD : 956.3m

coogy

Sheep1978 wrote: »

Sun - trip to liverpool for alcohol, junk food and disappointment.

Were you at Anfield D?

Sheep1978

coogy wrote: »

Were you at Anfield D?

aye

coogy

Sheep1978 wrote: »

aye

Atmosphere must have been incredible before kick off. Mad to think that after the season we just had, we have to go one better next year.

Sheep1978

yeah great day in fairness

Sheep1978

Mon 20/05: 6.1m. Did 3*800m @ HM pace with 800m rec. 3 sets did in 3.05, 3.14 and 3.12

Tue 21/05: 4.75m easy @ 7.57. Few local miles to try stay loose

Thurs 23/05: 5.3m @ 7.56. Last run before reaceday and just some easy miles with 3 sets of about 25-30sec strides. Feeling in decent enough nick

Sat 25/05: 26.2m @ 7.17. Lap of the gap Raceday. Was up early about 5.30am for some brekkie and on the road for about 6.10. Got to Laragh GAA, where the race would finish, about 7.10. Left the car and got the shuttle bus up to Glendalough hotel for registration and to the start. Very short brief warm up and we were ready to go. Field was pretty small, maybe around 70. The pending hills had me fairly nervous and with no experience on them I had no target or plan and really just decided to go by feel.
Off we set and one lad was immediately gone off into the distance, not to be seen again. First mile was fairly flat and myself, one other lad and a female runner were pretty much in a litte group on our own. Pace was roughly 6.55. We made a left turn and the hills began straight away. Next 4 miles were a gradual climb but not 'too steep'. I had ran mile 2 with the other lad (the female Edenderry runner falling back) but kicked on then. I wouldnt see another runner for about another 20-21 miles. Was in my head about going to fast too early but was feeling good. Miles 6+7 were a combined 550ft climb and the effort levels were pretty high. Miles 8-13, while still uphill were not the same level of steepness. Got to the top at Sallys gap (approx 22.5k) in about 1.39.30 I think. 'All downhill from here' I thought. I thought wrong.
Had been taking Maurtens gels and salt tabs every 4-5 miles and they were going down ok. Also had a small 250ml bottle that I'd gotten at a water station around mile 3 and was filling that at each station and sipping away.
Downhill section staarted and some of them were pretty steep. Sounds great in theory but was partially difficult to keep control and as a result the hammers were taking a good beating. The next several miles, while net downhill, had some really steep but relatively short uphill sections. Around mile 16 one of these hills really hit me and my calfs, quads and hamstrings felt like they were gonna give and I decided to walk a bit. Maybe 30 secs. By the end of the race I'd have to do this 5 times, with one walk being maybe a minute long. Maybe it was a case of throwing the towel in but I genuinely felt something could go. Once I hit a flat or downhill part again, I was immediately able to pick the pace up again so maybe it was a good call. On mile 22/23, while taking one of these walk breaks, the Edenderry female runner came past me. It surprised me as I had heard anyone coming and I thought I was still a good bit clear. I went past her again on the next flat section but once another hill came along, she went by me and was off into the distance. Later learned she had won the female race the previous two years in 3.38 and 3.20 and would win this years in 3.09. She was about 4 mins behind me at The top of hill and must have paced herself much better than I did. Though she ran a great race in fairness to her. Anyway, a fast last 2 mile downhill finish and I crossed the line in a chip time of 3.10.47 for third place overall. Delighted and surpised with that time, given the course in question.

In hindsight and review, alot more hill work was definately needed to avoid those walks but I knew I hadn;t done enough before the race started. Overall mileage was good but specific hillwork was needed. My diet and that has been shocking too for the last couple of month as I;ve had loads on so definately stuff I can improve on during the summer for DCM. Actually looking forward to DCM now. In the shorter term, I'll take it easy for a few weeks with docklands 5k and the clonee and dunshaughlin 10ks at the end of the June the next races. We'll see how recovery goes before deciding on targets for them, if any.

WTD: 42.3m
MTD: 165.75m
YTD : 998.6m

ReeReeG

Well done, great result!! Sounds like a really tough race.

Sheep1978 wrote:

On mile 22/23, while taking one of these walk breaks, the Edenderry female runner came past me. It surprised me as I had heard anyone coming and I thought I was still a good bit clear. I went past her again on the next flat section but once another hill came along, she went by me and was off into the distance. Later learned she had won the female race the previous two years in 3.38 and 3.20 and would win this years in 3.09.

Yeah and she ran 2.51 in Rotterdam this year. Savage runner.

Sheep1978

ReeReeG wrote: »

Yeah and she ran 2.51 in Rotterdam this year. Savage runner.

really.? Jaysus:eek:

Wubble Wubble

That's a great time on that course. Congrats on the podium finish! Hope the recovery is going well.

With a strong training block and better diet etc over the next few months, sub-3 in this year's DCM would seem to be well within your capabilities. Keep up the good work.

scotindublin

Cracking time Daz......bodes well for DCM this year

Lazare

Incredible stuff man. You've put savage work in though, so well deserved.

chickey2

Fantastic result on such a tricky course. Looking forward to seeing how you do in DCM.

Unthought Known

Great time D. Those last couple of uphill sections were a real killer.

BrownEyes79

That’s just amazing D, to run nearly all of the race on your own, get a podium finish and a pb on that course with no real hill training is unbelievable. I can’t wait to see what you do in October!

Kellygirl

That is unreal running Daz! Can’t believe you were on your own for nearly the entire thing. Just amazing.

Sheep1978

Unthought Known wrote: »

Great time D. Those last couple of uphill sections were a real killer.

yeah kept thinking each one had to be the last climb - before turning a bend and seeing another hill:o

ariana`

Amazing performance and result D. Well done.

Damo 2k9

Cracking result for what was some savage training, congratulations!

Clonee 10k is a nice little course, you will definitely grab a good time there.

Singer

Very well ran. Some progression over the last couple of years!

Sheep1978

Thurs 30/05: 3.3m @ 8.20. first post marathon trot. Nice and easy.

MTD: 169m


Mon 03/06: 6m (for 6 euopean cups) @ 7.35. In work on a bank hol but got out at lunch for a few miles

Weds 05/06: 7m @ 7.49. Local loop. Legs felt a bit flat or something. Not sore or anything but just a bit lifeless

Fri 07/06: 9.2m @ 7.35. Back to the usual canal route into work. Legs felt better today.

Not much over the last couple of weeks, post marathon. Plenty of booze and rubbish food thrown in too. Want to give Dockland a good pop in another couple of weeks so will start introducing strides next week.


WTD: 22.2m
MTD: 22.2m
YTD : 1024.1m

Sheep1978

Tues 11/06: 7.3m total. Back up to the club session in Porterstown. No exact measurements but session was roughly 8*500m with 300m recovery. All pretty much flat out. Decided at the start to just do 4 as hadn't nothing anything fast in a few weeks. Stubborness got the better of me as usual and did the 8.

Wed 12/06: 5.9m @ 8.05. Legs were pretty sore/stiff after Tues night so out at lunch for some recovery miles

Thurs 13/06: Back up to porterstown. Jogged up for a warm up and session was 25 min tempo run. Pace was approx 6.40ish. 10.5m total for the night

Sun 16/06: Didnt end up getting out at all Fri or Sat so heading out early with a few from Blanch and drover out to Howth. Won't pretend I had any clue where I was running but I just followed the group. Pace was fine and the hills weren't too bad. Really enjoyed it but would still get lost at the minute if I tried to go out alone. 12.6m total


WTD: 36.3m
MTD: 58.5m
YTD : 1082.6m

Damo 2k9

Seen that run yesterday on Strava, wasnt a bad day out for it either, would love to try it one of the weekends.

Sheep1978

Damo 2k9 wrote: »

Seen that run yesterday on Strava, wasnt a bad day out for it either, would love to try it one of the weekends.

nicewith various terrain alright

skyblue46

Damo 2k9 wrote: »

Seen that run yesterday on Strava, wasnt a bad day out for it either, would love to try it one of the weekends.

I'll head out with you on one of the next few weekends

Sheep1978

Mon 17/06: 4.4m recovery at 8.15. Could feel the previous days run up in Howth in the legs

Tues 18/06: 4.9m @ 8.07. Some local easy miles with some strides thrown in before the upcoming racing.

Thurs 20/06: Race 1 : Docklands 5k. Legs have felt dead / Flat ever since lap of the gap but the job enters us into this and so the annual bragging rights in work etc were on the line here. Had planned on an aggressive run targeting 5.45/mile pace for a possible first sub 18. After a brief warm up, we were off. Got caught up in the enthusiasm early on and first mile came in at 5.33. Knew immediately I'd probably messed by sub 18 plan up. Straight after this, starting feeling the strain. The 180 degree turn at the three arena doesn;t help as feel like you lose some rhythm or something here. This is the 3rd time I've run this race and I always feel it tricks you mentally. Coming back down the quays, your looking at the first bridge in the distance, but its not this bridge you need to cross. When you do eventually cross the correct bridge your mind tells you 'just there', but its actually a full km still to go. 2nd mile came in at 5.52 and I was flat to the walls effort wise. Slowed even more and the 3rd mile came in at 6.07. Picked up the .1 come in at 18.20 chip time. 13 second pb from Jingle bells in dec so happy with the time, but disappointed with how I ran the race.

Fri 21/06: 3.2m @ 8.30. Short recovery run after docklands and the post race drinks.

Sat 22/06: Race 2 : Dunshaughlin 10k. Legs were pretty stiff and sore after Thursdays race. Too much for 'only' a 5k. The post race alcohol didn;t help I presume. Changed my mind back and forth several time Sat afternoon between all out attack, good tempo pace and a nice easy canter around to enjoy this race for my first time. Decided to see how the warm up went. Felt alot looser once I got moving and after a chat with my bro-n-law decided to go with him for a sub 37 attempt. First 3 miles were pretty much on target (6.01, 5.54 and 6.04) but I was putting good levels of effort in. By about halfway through mile 4 was really struggling. Told myself to see out this mile, then worry about the next and so on. Mile came in 5.56 but almost as soon as the watch beeped, I felt the batteries empty and pace drop immediately. Trundled along for a couple of mins and contemplated stopping. Had a good talk to mysefl and got going a bit again. Mile 5 at 6.40 and damge done. Decided to still try break 38 and did the last full mile in 6.07. was passed by Scotindublin and Ray Cun during these last two miles and at least was able to try use C as something to cling on to till I got home. Chip time 38.06. Not too disappointed as I knew I was throwing caution to the wind. Will probably try the same at Clonee this week.

Post race spread was top drawer so fair play to Dunshaughlin on a great race and event. Post race cool down and pints with some of the Dunboyne crew to finish off an enjoyable day.


WTD: 26.6m
MTD: 85.1m
YTD : 1109.2m

AuldManKing

Fair play there - a 13sec PB on Thursday and a low 38 on Saturday in a 10k!!

In the 5k - 1st mile in 5.33 - sometimes you have to do these things otherwise you don't improve. 13 sec is a massive PB.

Great going in the 10k - dont know how you ran a low 38! - This will bring you on no end.
The 5th mile in that race is tough with the long drag, so well done for finishing it out.

Plenty to come from you this summer.

Sheep1978

Cheers A

scotindublin

Great effort after the 5k on Thursday Daz.....I was watching you sail off into the distance as we headed out towards Ratoath. That drag from about 6.5 is pretty deceptive; it was longer than I remembered from last year.

Good luck in Clonee.

Sheep1978

Tues 25/06: 6.2m@ 8.05. After two days down in cork boozing and eating rubbish, I went out tues afternoon to try 'sweat it out of me'. That it did. Found it very warm and I reckon if I'd been wearing a HR monitor it would have been extremely high for the pace I was doing. A sign of the bad week ahead.!!

Wed 26/06: 5m @ 8.20. 5 very easy lunch time miles to keep the legs ticking over.

Thurs 27/06: Clonee 10k. I'l keep it short - ****e. Went out fast, knew during the second mile I was done for and the pace dropped. Finished 39.04. 1min 45s slower than Dunboyne 3 months ago. Tiredness and fatigue and stupidity all mixed in for the causes.

Sat 29/06: Spent Friday contemplating taking a few days/weeks/forever off. Decided on Fri (and Sun) off, with a few days of easy miles other than that. Sat morning did local park run nice and easy, with wu and cd total was 6m @ 8.26.

Going to try spend the next few weeks really concentrating on nutrition, recovery etc. Finally have 3/4 weeks with nothing on so should be alot easier. Let operation DCM commence!!!


WTD: 25.1m
MTD: 110.2m
YTD : 1112.1m

Sheep1978

Mon 01/07: 7.25 @8.13. Up early to get this marathon plan kickstarted and out for some local easy miles.

Tues 02/07: 11.4m@ 7.50. Took a route through the phoenix park and into work. Mostly very easy miles but its generally downhill towards the city centre so despite the sub 8 min miles, it was pretty handy pace.

Wed 03/07: 5.3m @ 7.40. Local loop and the legs starting to feel a bit fresher. I remember it being very warm and sticky

Thurs 04/07: 5.3m @ 7.48. See Wednesday and repeat

Fri 05/07: 9m @ 7.35. Canal route into work. Decided to see how the legs felt and went with 2m @ 7min pace and 2 @ 6.45 pace. Again, downhill in toward town helped.

Sat 06/07: Dunboyne were doing a takeover of Hartstown parkrun so volunteered to pace the 25 mins. total for the morning was 4.3m nice and easy.

Sun 07/07: 14.1m. Down to the phoenix park with a couple of friends. Plan was 2 sets of 3m @ approx MP with 1km recovery between. First set of 3 was slightly slower, particularly mile 1, as it was generally uphill and the second set was faster as it was downhill including down the khyber.

Slightly stiff/sore this morning but feeling good. IR 10m this coming sat that I'll try run at MP.

WTD: 56.7m
MTD: 56.7m
YTD : 1168.8m

Sheep1978

Mon 08/07: 7.25m @8.06. Out in the evening some local easy miles.

Tues 09/07: 13.35m. Up to porterstown for the club meet. Session was 4*1m @ 10k pace with full recovery, only 3 reps for any of us doing the 10mile on the Sat. Pace for each of the (just short of 1mile) reps was 5.57. Jog up and back to the park brought the miles up for a decent midweek day.

Wed 10/07: 5.35m @ 8.09. Local loop in the evening and the heavens opened for the whole run. Enjoyed running in to to be honest what with the latest heat and stickey temps

Thurs 11/07: 5.75m @ 8.25. Lunch time run up toward clontarf and back. Kept it nice and easy

Sat 13/07: Irish runner 10m. I've decided not to do another race flat out until rathoath in Sep and to use some of these races to get some MP miles in. This was the first race i'd ever entered that I'd not planned on racing. 6.50's was the target. First mile came in at 6.40 so in my heard I put that down to the immediate surge and told myself I'd slow. Problem was the next couple of miles was downhill. In fact, very little of the course was flat with alot of up and downhills so I found keeping a steady pace pretty difficult. I was still working but was comfortable enough. Seen some of the usual heads along the course supporting so thanks for the shoutouts Skyblue and ScotinDublin Opened the legs a little on the last mile for a 6.20 and with a finishing time of 66.29. About 90 secs ahead of planned but didn;t flat out race so happy enough. I'll try again at the RnR half in a couple of wees.

Sun 14/07: 5m @8.15. Brought a couple of the kids up to Grifeen parkrun for the first time and they really enjoyed it. When theyd finished, my wife and kids drove up to St.Catherines park for the food market so I followed by foot for a nice easy few miles recovery from Sat.

WTD: 50.2m
MTD: 106.9m
YTD : 1219m

Sheep1978

Mon 15/07: 9.1m @8.03. Usual run into work down the canal. Nice and easy

Tues 16/07: 14.6m total. Up to porterstown for the club meet. Did about 7m solo first and then up for the session. Was 10*approx 450m with active rec of about 300m. Reps were all about 5.55 pace and managed to keep them consistent. was tough enough going on a warm evening but happy to get a good midweek workout in.

Wed 17/07: 5.1m @ 8.20. Out at lunch for some very easy recovery miles.

Thurs 18/07: 8m total. Out at lunch again and planned mile w/u, 6m at MP and mile c/d. Headed up toward clontarf and the first 3 miles at MP felt pretty comfortable. Did a 180degree turn then to head back to the office and immediately felt a good headwind. Hadn;t noticed it on my back but obviously why the pace felt reasonably comfortable. Effort levels to maintain pace were very big and was struggling so decided to cut the MP stuff a mile short (so 5 total) and just take it easy back to the office

Sat 20/07: 17m @ 8.06. Had to drop something down to someone in cabra at some stage so decided to kill two birds with one stone. Down via prterstown to the park and feeling really good on a nice morning. Dropped off the delivery and started heading back up the navan road and onto the canal. Then mother nature started kicking in and was really struggling. Had to stop/walk a few times before eventually making it to the parents house for saviour!!!. Second half of the run was totally messed up but c'est la vie

Sun 21/07: 6.4m @7.55. Out for some mile after Sat's long run and just did a local loop nice and early before the rest of the house were up. Nice to finish off the last full week before the hols.

WTD: 60.2m
MTD: 167.1m
YTD : 1279.2m

Sheep1978

Mon 22/07: 9.2m @7.51. Usual run into work down the canal. Nice and easy

Tues 23/07: 7.25m @ 7.53. Skipped the club session as wanted to just concentrate on easy miles for most of the week before Fridays planned MP miles

Wed 24/07: Felt the calf a little tight Tuesday evening and Wednesday on the walk to the train so decided on a rest day

Thurs 25/07: 7m @ 7.31. Up nice and early to get the run done before volunteering in the evening at the Carton House 6k. Legs felt unusually fresh for that hour of the morning and I struggled to hold the pace back. Wish it always felt like that!!!!

Fri 26/07: 18.8 with 2*5@MP with1k rec. Up nice and early again to get this done before heading off on hols. Down to blanch village, along the canal, into the phoenix park and then home via porterstown. Was supposed to be 10 straight but had to split it as was struggling. That was despite a short break after about 3 of the faster miles due to a rail crossing. Also stopped for about 15secs on the second 5 to stretch my back out. Ah well, holiday time

WTD: 42.2m
MTD: 209.3m
YTD : 1321.4m

Sheep1978

Over to Bulgaria for the hols with all the best intentions of keeping the mileage up. Didn;t quite go to plan but not to worry:

Tues 30/07: 9m @7.41 Up early before the heat cranked up for a run with the brother-n-law

Total for July: 218.3m

Fri 02/08: 6m @7.32
Sun 04/08: 6.1 @ 7.38
Tues 06/08: 5.7 @ 7.30

Each run got prgressively harder with each days alcohol consumption and the rest of the week got blanked due to hangovers / tiredness.

So home Fri night / Sat morning about 3.30am and Sunday RnR half playing heavy on the head. Went to town Sat morning to collect my number and gave serious thoughts to blanking the race. Got home and went for 4.5m run to try loosen the legs and sweat some gargle out.

Sunday morning and a 5.30am alarm had me thinking am I mad barley 24 hours after getting home!!! Into town nice and early, dropped the bag and just did a 1 mile warm up. Plan was to head out with the 1.30pacer and do MP miles for as long as I could before easing off. Within the first mile or two the large group with the pacer was very annoying and constantly though I was going to be tripped or trip someone else. Decided to move ahead of them. Kept a 6.40 pace for roughly most of the race then, barring the last of the hills in mile 12, when I had to stop for 20sec to stretch my back and hammers. Finished in 1.27.47, bit ahead of the planned 1.30 but delighted I was able to do it after the two weeks hols.

WTD: 24.9m
MTD: 42.7m
YTD : 1367.4m

Damo 2k9

A casual 1:27 HM after two weeks full of gargle, quality.

Have you any target races coming up before DCM?

Sheep1978

haha defo wasn;t casual pal!! In theory I didn;t race it, but not too sure I could have done much more given the prep.

I'll do the race series 10m and half but try do them at MP or as part of a longer run. Only thing I'm planning on racing is the Rathoath half we did last year

coogy

Sheep1978 wrote: »

Over to Bulgaria for the hols with all the best intentions of keeping the mileage up. Didn;t quite go to plan but not to worry:

I was over there on holiday last year, up at the crack of dawn most mornings to get the training runs in.
How did you find it? Would you go back?

Sheep1978

coogy wrote: »

I was over there on holiday last year, up at the crack of dawn most mornings to get the training runs in.
How did you find it? Would you go back?

thats our 4th or 5th time going. We go with a big gang and all the kids ahave someone else their own age so their all happy. Happy kids means happy parents. Other then that, I personally think most places (in terms of sun holidays) are the same. Pool, beach, sun, beer. Standard issue

Sheep1978

Mon 12/08: 6.5m @ 8.39. Recovery run afters Sundays RnR half. Up the canal toward Leixlip and a u-turn back. Nice and easy but remember it being fairly sweaty and heavy

Tues 13/08: 11.2m total. Up to the club for the session. 18*400m reps with 200 active recovery. Hamstrings were a little tight after the weekend so eased off on the reps. Usually aim for maybe 85-89 secs but did these reps in 93-99. It was my first night up at the new track in Dunboyne and first time ever running on a 'real' track. Can feel the give in it and was nice to run on.

Wed 14/08: 9.1m @ 8.03. Usual run in to work along the canal

Thurs 15/08: 10.3m total. Ran home from work through the park. Plan was for 2 set of 3 miles steady. But as soon as I started I felt a bit tired and changed the plan to 3*2. After about 1.5miles of the first set I bumped into a couple of lads from the club who were on a cool down from their own session. Trotted with them chatting away for a few mins, so changed the plan again!! Ended up with 3m warm up, 1.5 steady,0.5 easy,1s,0.5e,1s,0.5e, 1.5s and a short cool down.

Sat 17/08: 6.2 total. Plan was to take in the local park run nice and easy as I'd not been over for a few weeks with hols etc. Ended up doing approx 19.40 for the parkrun part of the morning.

Sun 18/08: Kilcock 10m race. Had an 18-20m run planned for Sunday morning anyway so decided on Friday to sign up and do it as part of the long run. Always easier in a crowd. Headed out to Kilcock early enough with a clubmate and did 8miles pre race. Original plan for the race was for MP miles and to do the 10 in approx 67-68. there were quiet a few from the club running together and after a chat with them I decided to go with them as they were planning a 66 min race. Ran most of the race with one of the girls from the club who was trying to pb and ran 64.45. Really enjoyable race and course. Defo one on the list for next year.

WTD: 61.3m
MTD: 104m
YTD : 1428.7m

Notes from the week - definately too many faster miles, especially after last Sundays half. And also, I am **** at sticking to plans!!!! All easy miles this week with the FD10 at MP on Sat. Thats the plan anyway!!

healy1835

Just catching up on your log here, you're tipping away nicely, lots of MP miles in the bag. What plan are you following? How close was that 10Miler in Kilcock to your PB?

Sheep1978

healy1835 wrote: »

Just catching up on your log here, you're tipping away nicely, lots of MP miles in the bag. What plan are you following? How close was that 10Miler in Kilcock to your PB?

I'm roughly following the P&D 55-70, which I messed around with to try and incorporate hols etc. Not too sure I'll reach the 70 though. Knee is giving me a little grief so I think 48 hrs rest may be in order to see how we go.

Kilcock was maybe a minute outside my pb from Trim earlier in the year

Sheep1978

Mon 19/08: 7m @ 8.07. Recovery run afters the previous days long run including Kilcock

Tues 20/08: 13m @8.08. Ran home from work, up the north circular into the phoenix park and home via porterstown. Felt pretty tired and the knee has gradually been giving me a bit of grief. Started taking some anti-inflammatories for a few days

Wed 21/08: 6.2m @ 8.24. Nice easy lunch time run. Again the knee getting sorer and sorer so decided to take Thursday off.

Fri 23/08: 10.6 @ 7.58. Took a slightly longer route to work via the canal. Decided to go ahead with this to test the knee and see whether to blank the Frank Duffy on the Sat. Was sore early on but got better the further I ran

Sat 24/08: 19.1m total. Got down to Whites gate early to meet a few clubmates who were already a couple of miles into their long run. Ran 6 easy miles with the gang before kicking on for 2 MP miles which brought me back to the car. Threw the vest and number on, had some water and a banana and jogged up to the start with about 5 mins to spare. 9miles pre race.
Plan for the race was roughly 6.45 pace. First couple of miles came in at 6.37 and 6.29 - due to the initial exuberance at the start and subsequent downhill section. It was very very warm on the morning and effort levels were pretty high. Tried to keep the pace steady for the rest and took water on at each station, along with one gel halfway through. Seemed to be plenty of people pulling out (I seen AMK coming down Chesterfield - thankfully I heard he wasn;t injured, just suffering from a chest infection or something.?) and can understand why with the temperature. Pace for miles 3-9 was very steady around 6.38, with the last mile at 6.44 up the hill. Finishing time 66.48. Heppy with that on the morning that was in.

Sun 25/08: 7.1m @ 8.16. Up early before a family day out in clara lara and got some easy recovery miles in.

Thats 3 'races' in 3 weeks with plenty of MP miles in there so ticking along nicely. Knee felt considerably better Sat and Sun so hopefully all good. Only 9 weeks now till DCM and 3 till Rathoath half.

WTD: 63m
MTD: 167m
YTD : 1491.7m

Unthought Known

Cracking run on Saturday in that heat!