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Jack Daniels kicked my ass again last night
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Week 11 Q3 Session: 5 x 1mile @ T pace.
Got up at 5:30 this morning for this but after ten minutes just went back to bed as couldn't face it - very rare for me to do that.
Plan instead was to bin the session and just do an easy run at some stage today.
Felt guilty all morning so decided to get the session done at lunchtime instead and thankfully had the gear in the boot. Done a very easy untimed 1 mile warm-up run and then into the session after a fair bit of stretched. Have moved up a v-dot based on Fingal result so target was 6:38.
Wasn't expecting much from this and thought I would struggle, particularly given the humidity but it felt good and very comfortable even if I did sweat buckets.
Mile splits were as follows:
1. 6:31
2. 6:33
3. 6:34
4. 6:27
5. 6:24
All with 1 minute standing recoveries - which turned into how much water can I consume in a minute challenges.:D
Done a very gentle 1.5 mile cool down run for a total of 7.5 miles.
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Week 13 Q2 Session: 5 x 1mile Threshold
Another wall climbing escapade to get into the local track at 6am for this. I hope they don't have cctv because it ain't pretty me trying to climb a 6ft wall :pac:.
Done a nice and gentle 1 mile warm-up a bit of strectching before getting into the session. Was half asleep tbh and done this on auto-pilot but pace felt comfortable and the 1 min rests allowed me plenty of recovery time. Target was 6:38 and splits were:
6:24
6:31
6:32
6:28
6:27
Another 1 mile cool down and back over the wall and home, done and dusted by 7am.
Total: 7 miles0 -
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Week 13 Q2 Session: 5 x 1mile Threshold
Another wall climbing escapade to get into the local track at 6am for this. I hope they don't have cctv because it ain't pretty me trying to climb a 6ft wall :pac:.
Done a nice and gentle 1 mile warm-up a bit of strectching before getting into the session. Was half asleep tbh and done this on auto-pilot but pace felt comfortable and the 1 min rests allowed me plenty of recovery time. Target was 6:38 and splits were:
6:24
6:31
6:32
6:28
6:27
Another 1 mile cool down and back over the wall and home, done and dusted by 7am.
Total: 7 miles
Wall climbing counts as core work. Just ask Krusty.0 -
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End of July report
Best month running wise in a long time. Highest mileage ever @ 182.5, 10k PB and most importantly sub 40
, some good sessions and finished Phase 3 of JD Plan.
August plan is to focus on 5k races- 3 lined up over the coming few weeks and keep the mileage at about 45 miles per week. Need to get a few good 15-16 mile LSR's done with an eye on Athlone HM in September.
Month|2013|2014
January|57|177.2
February|78|87
March|87.45|148.25
April|125.7|120.5
May|117|94.45
June|105|144.5
July|125.5|182.5
August|125.5|
September|112.5|
October|160.5|
November|148|
December|144.5|
Total|1386.65|954.4
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Week 14 Q2 Session - 3 x 1 T w/ 2 min rest:
Have the week off work so delayed this until after lunch. With a race planned for Friday took the option in the plan to shorten this from 5 x 1mile to 3 x 1 mile.
Done a nice and easy 2 mile warm-up and a good bit of stretching before getting into this.
First 1 mile was perfectly timed for a change and happy to see 6:37 on the watch (target was 6:38).
2 minute standing recovery and then started the 2nd mile. Completely switched off over the last half a mile (was visually myself running a sub 19 5k
:o) - 6:24.
Another 2 minute standing recovery before the final mile - felt good and controlled and got it done in 6:34.
Finished with a 2 mile coll down run for a total of 7 miles.
Just nice and easy running between now and race Friday and will do my LSR on Sunday.0 -
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Duanington wrote: »Happy days, might see you there - I'm trying to get myself organised to get over and run it
Good stuff - you might even give me a demo of them chin-ups 0 -
5 miles Easy @8:37 pace
Was headed for the Zoo with the clan today so was out early for this as Mrs Joad has triathlon training tonight. Had a few cheeky glasses of wine last night as I'm off this week. Run was very slow this morning as a result but no harm in that at all.
Fair bit of cross training chasing the kids around the Zoo for the rest of the day 0 -
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5 mile Easy with 6 x 20sec strides:
After spending what felt like all day in Ikea and then putting together flat pack was glad to get out for a run this evening.
Weather was playing ball too and was nice and cool. Nice and easy 5 mile @ 8:07 pace and threw in 6 x 20second strides at 5k pace just to keep the legs used to 5k pace. 0 -
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Streets of Athboy 5k: 18:54
Felt fantastic all week and today going into this. I was confident that sub 19 was in the bag as long as I done nothing silly.
Got to Athboy with loads of time to spare and got the number before doing a fair bit of stretching. Shoulder was sore from playing too much Wii Sports with the young lad today so spent a bit of time loosening it up.
Headed down to the start line and met Tang - had a quick chat with Tang which relaxed me no end - Before the gun Tang pointed out two Na Fianna runners and told me if I kept them in sight I would hit my goal.
So headed off and after the first 500mtrs knew Tang was 100% on the money so race strategy was simple - keep the Na Fianna guys in sight and sub 19 was mine. 1st k was done in 3:39 so loads of time banked. 2nd k flew by and no positional changes- 3:46. by end of 3rd K was nicely positioned on the back of a group with a few Fr.Murphys and Na Fianna guys who were running nicely - 3:54. Knew the pace had slowed a wee bit but wasn't too bothered and 4th k just sailed by and started to feel really comfortable at this point - 3:49. On the 5th K upped the pace a wee bit but main focus was on ensuring I got home under 19 and didn't really make a move until 400 metres to go - passed a fair few on last 400 metres and had a bit in the tank for a burst for the line and happy to cross the line in 18:54 - job done and 24 second PB!!
Unusually for me was no dry retching or jelly legs after finished. Confirmed for me that there was a wee bit more left in the tank if I wanted it.
Met Tang afterwards and we done a nice and gentle 1 mile cool down. Was starving after the race so headed off home shortly after - stopped for a dinner box (demolished :pac:) and a six pack ( 4.5 left :pac:) on the way.
Overall a cracking race - couldn't fault one thing about it and hard to believe that it was the first running off this one. Will definitely have this in the calendar from here on it.0 -
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