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Festina lente
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Saturday - Tymon parkrun (Garmin should really make Tymon one of their locations) Small crowd for this, only about 60 runners. I was in a group of three going around the first lap, and for a minute thought I'd be stuck out in front, but by the time we got back to the start line someone else had taken the lead - great, someone to chase
First k was 3.29, getting carried away as usual, and declined from there, 3.34, 3.41, 3.47. The guy behind was gradually falling away, the guy in front gradually extending his lead - until around the 4k mark, where he stopped to stretch for 30 seconds :pac: and left me to struggle on 
for about a minute, until he steamed past me again. Managed to pick things up in the last k anyway, and finished in 18:09. Happy with that, fastest parkrun so far, and fastest 5k in a while, should be able to go a bit better on Thursday.
Sunday - just the usual 10k up and around Tymon, followed by diagonals.0 -
Month|2010|2011|2012|2013|2014
January|38.8|105.61|187.46|257.13|202.59
February|35.5|106.68|191.79|212.8|217.1
March|53.2|121.83|214|45.93|249.45
April|72|106.33|201.18|51|150.36
May|75.9|107.13|175.21|41.9|123.51
June|90.2|64.85|150.09|89.72|150?
July|118.1|126.92|242.21|147.92|200?
August|124.4|168|240.27|173.96|227.51
September|154|171.75|203.69|178.55|202.86
October|108.7|191.2|229|196.88|201.55
November|58.4|128.9|283.87|208.34|177.62
December|83|166.58|285|233.23|219.01
Total|1012.2|1578.1|2604|1837.3|~2300
Monday - up to Phoenix park. Didn't do the usual loop, just turned down Chesterfield and Furze to come back down the Upper Glen Road and out. 90 minutes is long enough for a long run these days...
Tuesday - runmute home, ending with diagonals. Also a bit shorter than usual, just over 10k
Today - runmute back in
Enjoying the running at the moment. I think the marathon was quite mentally draining, but I'm getting the appetite back, liking the (slightly) shorter and faster training, and keeping up with the flexibility and strength work. Weather is supposed to be mild again tomorrow, but could be wet and windy ... we'll see how it goes... 0 -
I decided to run the Tom Brennan a few weeks back for two reasons - I need to race more anyway, and it's a good time to set down a marker for the rest of the year. Didn't run any 5k road races last year, that needs to change this year
A few days ago I was worried the race would be off - or not raceable - because of ice. Much milder now, but lots of wind and rain Got to the park in plenty of time and bumped into Chinguetti - good run! - collected my number, and wandered around for a bit before going for a warmup. Felt the usual ****e before a race - stiff, slow, stomach grumbling - but at least the rain was holding off and it wasn't too cold. Joined the pack from the front and waited a few minutes for a couple of rows of runners to finish their warmups.
Race started on Furze road, running right into the wind. Fairly crazy start, not because of people in the wrong place but because we were all being blown over to the side of the road as we ran. 500m down the road though and we turned onto Ordnance Survey road and the wind was behind us! 3.25 for the first lap and it felt fairly comfortable
Turned onto Chesterfield and there was the wind again, coming from the side though so not too bad 3.28. Turning onto Furze road was tough. No crowds to break the wind, it felt like running on the spot at times. But those first 2k gave me something to build on, I knew I was on for a PB if I held it together, so I just focussed on reeling in the Liffey Valley woman in front and working through it, 3.38 for the third k.
Back onto OS road and starting to hurt, but tried to use the wind and close the gap on the group in front. There was a guy right behind me too getting a lot of shouts from spectators and getting closer. Fourth k was 3.35 and both gaps were getting smaller. Guy behind made a move coming up to Chesterfield but I took the corner fast and stayed ahead, one guy in the group in front was coming back to us. Coming up to the last corner and the guy behind is level again (and able to tell me we take the outside lane), guy in front is 5/10m ahead. Went for the line as soon as we turned the last corner - fecking wind again! - and was able to drop the guy behind and pass the one in front... but only for a second, he came back and got in a second ahead of me. 3.25 for the last k
17:41 overall, 15 second PB, 45th overall, 3rd M400 -
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Friday 2nd - runmute in and out of work
Saturday 3rd - 10k up and around Tymon
Sunday 4th - as above, but ending with diagonals in local park
Monday 5th - 10k home, plus diagonals
Tuesday 6th - easy runmute in the morning, session in the evening 2x15 minute tempo. 3.43 pace for the first, 3.47 on the second. Another windy evening. First half of each run we were straight into the wind, I was trying not to let theboyblunder disappear completely and waiting desperately for him to turn and signal it was time to start back. Second half I'm trying to run fast enough to keep the effort level up :pac: (2nd k 4.02, 4th 3.28, then in interval 2 4.05 and 3.27)
Wednesday 7th - short lap of UCD and home, just 65 minutes (long run!)
Thursday 8th - runmute back in. Wrecked after doing circuits with the kids in the evening :pac: (deck of cards workout, it wasn't only the kids groaning when we got 10 press-ups, 8 burpees, 9 press-ups in a row
today - runmute in and out, taking it very handy
pretty tired the last couple of days, getting a massage this evening and will be taking it easy tomorrow, racing on Sunday...0 -
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22.06 in the Dublin Masters XC, supposed to be 6k but I have it very short, 5.68k
Think I messed up this race before it even started :rolleyes: In the Intermediates I took things too easy at the start and settled into an (uncomfortable) rhythm, took it too easy. This time I wanted to go out harder, but I started about 4 rows back from the front (in a very wide start), and it was too far back. Spent the first k at least looking for gaps to go through, losing touch with the people I should have been racing. Spending the race passing people out may look good, but I shouldn't have been behind them in the first place!
Anyway, cold day but otherwise a nice race. The course has changed slightly, taking out a couple of mucky bends, a bit through trees near the finish, a cambered straight near the start. In exchange we got more traily bits and a (tiny) jump over a fallen tree trunk. We had an M35 and an M50 team out, which was great - a few injuries on the way around though - no women unfortunately0 -
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Wednesday - usual lap of UCD and home
Thursday - back into work
Friday - very easy in and out of work
Saturday - up early for a hill session in Tymon. Lots of frost and patches of ice on the paths, enough for them to cancel the parkrun and for me to run on the grass instead of the path. Wasn't really feeling it on this run. Switched to shorter hill after about 10 minutes, still no love for it
Had an old man nap for a couple of hours in the afternoon, felt much better
Sunday - up early again, Phoenix park this time. In the Islandbridge gate, up through the s-bends and furry glen, then looping back down Upper glen road and out again, only 80ish minutes. Frosty again but no ice. A pack of deer were wandering along by the road at the s-bends, and at one point a few stags were hanging back, seemed to be keeping an eye on me, so I took a short cut through one of the dips on the south of the road 0 -
Monday - the usual thing, run home, loop around Bushy on the way, stop off for diagonals in the park closer to home
Tuesday - runmute in the morning, club session in the evening. The plan had 6x800 @ VO2 max, those of us racing Sunday were told to do 4 @race pace instead
2:51 (slight drag up)
2:42 (and back down)
2:53
2:43
close enough
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Wednesday - UCD and home, 14.89@4.31
Thursday - runmute in, 8.59@4.39
Friday - 7.22 and 7.19 @ 5.23 and 5.36
Saturday - rolled over and went back to sleep! kind of manic week, between work and club stuff, definitely needed the rest
today - Raheny 5! One of my favourite races, and we had about 60 coming out from the club to run. Bit distracted unfortunately in the last few days, not as focused as I could have been. Anyway, got out around 2, spent a while chatting with the clubmates, then dropped in the bag and went for a bit of a warm-up, still not really feeling in race mode.
Lined up in about the right position for once and waited for the start. Got out at a reasonable pace, no real congestion, and hit first k in 3.30, turning onto the main road about the same time as a man-mountain from Raheny I realised must be christeb Adrenaline was starting to wear off a bit and pace to drop slightly, but I was just a little off a group with David Carrie and a Crusaders woman and kept that distance constant. Still wasn't feeling comfortable in the race though, the pace wasn't too hard but didn't feel that I was relaxed enough, wasn't flowing, didn't even enjoy the downhill on Sybill Hill Road.
Tunguska strolled by on Mount Prospect Avenue, dressed for an early morning recovery run and apparently working about that hard :pac: Seems to be a bit of a sneaky drag around where we turn back towards the park, after 3.30, 3.35, 3.35, 3.32 I was up to 3.41 for the 5th k, but holding position and staying uncomfortable but manageable. Back down to 3.31 for the downhill and the coast road.
Last year I lost a lot of time on the hill. This year I knew sub-29 was still on so I kept the cadence high on the way up. Passed a woman from Ballina at the bottom, and kept that gap from the group ahead to 5-10 metres. Time still way down though, 3.52. Last k was just a blur (a painful blur!) of telling myself I only had three sides of the park to run because the final straight is free! more or less worked! k8 was 3.28, fastest of the day, I managed to pull in to the group in front by the final corner, sprinted like **** to the line and made a few places up. 28.53 on the watch at the end, think I'm safely under 29
28.50 gun, 28.47 chip, 86th overall, 78th male, 7th M40 (only 3:33 behind the first :eek::eek:)
Great to meet so many boardsies out running and spectating, fantastic race yet again from Raheny0 -
Wednesday - UCD and home, 14.89@4.31
Thursday - runmute in, 8.59@4.39
Friday - 7.22 and 7.19 @ 5.23 and 5.36
Saturday - rolled over and went back to sleep! kind of manic week, between work and club stuff, definitely needed the rest
today - Raheny 5! One of my favourite races, and we had about 60 coming out from the club to run. Bit distracted unfortunately in the last few days, not as focused as I could have been. Anyway, got out around 2, spent a while chatting with the clubmates, then dropped in the bag and went for a bit of a warm-up, still not really feeling in race mode.
Lined up in about the right position for once and waited for the start. Got out at a reasonable pace, no real congestion, and hit first k in 3.30, turning onto the main road about the same time as a man-mountain from Raheny I realised must be christeb Adrenaline was starting to wear off a bit and pace to drop slightly, but I was just a little off a group with David Carrie and a Crusaders woman and kept that distance constant. Still wasn't feeling comfortable in the race though, the pace wasn't too hard but didn't feel that I was relaxed enough, wasn't flowing, didn't even enjoy the downhill on Sybill Hill Road.
Tunguska strolled by on Mount Prospect Avenue, dressed for an early morning recovery run and apparently working about that hard :pac: Seems to be a bit of a sneaky drag around where we turn back towards the park, after 3.30, 3.35, 3.35, 3.32 I was up to 3.41 for the 5th k, but holding position and staying uncomfortable but manageable. Back down to 3.31 for the downhill and the coast road.
Last year I lost a lot of time on the hill. This year I knew sub-29 was still on so I kept the cadence high on the way up. Passed a woman from Ballina at the bottom, and kept that gap from the group ahead to 5-10 metres. Time still way down though, 3.52. Last k was just a blur (a painful blur!) of telling myself I only had three sides of the park to run because the final straight is free! more or less worked! k8 was 3.28, fastest of the day, I managed to pull in to the group in front by the final corner, sprinted like **** to the line and made a few places up. 28.53 on the watch at the end, think I'm safely under 29
Great to meet so many boardsies out running and spectating, fantastic race yet again from Raheny
That's a class time in fairness RC.
Impressive, well done.
TbL0 -
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