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Send in the Clowns - BAC 10K Challenge

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Comments

  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Plan is to do the half at marathon pace. It's two weeks before Boston.

    Cool. Are you staying in Galway for beers that night?


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    menoscemo wrote: »
    Cool. Are you staying in Galway for beers that night?
    I'll be breaking my fast down in Clifden with all the other cool party kids. :cool:


  • Registered Users Posts: 3,477 ✭✭✭Peckham


    menoscemo wrote: »
    What's the plan for Connemara KC? What race are you doing?
    Plan is to do the half at marathon pace. It's two weeks before Boston.

    So, what does your last few weeks look like in terms of long runs? Are you sacrificing a long run for Connemara?


  • Registered Users Posts: 6,888 ✭✭✭Dory Dory


    I'll be breaking my fast down in Clifden with all the other cool party kids. :cool:

    Clifden was one of my fave towns when we visited last year. :)


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Dory Dory wrote: »
    Clifden was one of my fave towns when we visited last year. :)
    It a great spot, though I reckon there are a few other towns in the area that are even better (e.g. Recess, Leenane). Sitting in the window of O'Dowds Seafood Bar in Roundstone, supping on a pint of Guinness and poking at a a bucket of musels, staring out the window at the view while waiting for your catch of the day to arrive, is one of life's rich experiences.


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  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Friday: Schedule called for 10 miles aerobic, but with the calf woes and a sports massage at mid-day, I split the run into two, starting the day with 5 miles recovery with an easy loop out to Bray. Sports massage wasn't too bad (a lot tougher on the quads than the calf, so it must have been much improved). Finished the evening with an aerobic 5 miles and no twinges from the calf muscle, which was good news.
    Summary: 5.3 miles in 40, + 5 miles in 35 mins.


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Saturday: 7 miles recovery with strides
    A few pints on Friday night for another buddy emigrating, and a 7 mile recovery run was just what I needed. Unfortunately the cold that started to rear its head on Thursday was showing no signs of dissipating despite repeated doses of Lemsip. Mild enough symptoms, just enough to put Sunday's pmp run at risk. Still, I enjoyed the strides in the park. I had the watch showing real-time pace, so it was fun watching what kind of speed you could get up to, in full stride.

    Summary: 7 miles in 52 mins, @7:25/mile, HR=130


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Today: 18.5 miles with 12 miles @pmp

    The run that nearly wasn't. Had to get up early to drop child 1 to football, while child 2 was escorted to her gymnastics national final. I returned home feeling like crap, with a growing fear that the PMP run would have to be written off. Breakfast, Lemsip, sofa. Felt woeful. Couldn't move. Time passed. 1:30pm, son has returned home (team drew 2-2 (relatively speaking, a good result)) and shortly afterwards, daughter arrived home sporting a new bronze national medal). Eventually the dazed state (from the Lemsip?) dissipated and I figured I might as well head out, if only to prove that I was too unwell to run. The usual four mile uphill start to loosen up the legs and bring me to a spot when where I can have a good uninterrupted run, and I felt terrible. Sat down on the wall of the petrol station and took a break, getting ready to about tail and turn back for home. Instead, I ditched my jacket in a hedge, and decided I'd test out the legs, before calling it a day.

    After the first half mile, I was running smoothly, and the pace was showing 6:05. Figured I'd stick with it for a while and try and get 5 miles done. Eventually I had ticked off 10 pmp miles and the pace was showing 6:09. One unfortunate delay at White's cross, where I got stuck for 30 seconds crossing the road (which really pisses me off on a pmp run, because of the HR recovery) and into the final two miles. Last mile was particularly tough, but I stuck with it, just happy that I'd managed to salvage a pretty good week of training, largely on the basis of this session alone.

    PMP miles: 12 miles in 1:13, @6:09, HR=153 (finishing at 166).

    Finished up with a couple of uncomfortable hilly miles back to home. Post-run weight was way down below normal, so still suffering with a minor bug.

    Summary: 18.6 miles in 2:04, @6:41/mile, HR=146, TE=4.4 (highly improving).


  • Registered Users Posts: 3,477 ✭✭✭Peckham


    Easy to skip those runs without even trying, so fair play getting on the road. Look after yourself though.


  • Registered Users Posts: 2,236 ✭✭✭Abhainn



    PMP miles: 12 miles in 1:13, @6:09, HR=153 (finishing at 166).

    Jaysus KC don't know whether your a nut or an ox. Very solid session. You must be happy with that.
    Mind that illness especially over next two days


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  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Abhainn wrote: »
    Jaysus KC don't know whether your a nut or an ox. Very solid session. You must be happy with that.
    Mind that illness especially over next two days
    Yeah, happy with that, as I had already written it off in my head, and was trying to figure out how I could work it back into a fairly full training schedule at a later date. One slightly mad thing is that this is the last PMP run in the formal P&D schedule. Don't think I'll be sticking rigidly to that though. Looking forward to the Connemara half, and doing it at PMP.


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Today: Recovery 1 - 4 Miles
    Stiff and tired after yesterday's exertions. Cold doesn't seem much better or worse, so I'll take that. Focus this week is sleep, and getting more of it, in the lead-up to Ballycotton.

    Summary: 4 miles in 32 mins, @8:04/mile, HR=~122


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Today: recovery run Part Deux - 6 miles
    'Am I at the Curragh, or in Clondalkin?', you could be forgiven for asking, side-stepping all the horse-sh1t on the path. Lulled into a false sense of security from this morning's run, I opted for a t-shirt for this run, forgetting that Shankill is so much closer to the equator than Clondalkin. A cold miserable run, but the body felt a lot better, so enjoyed the bit of misery.

    Funny thing about doing lots and lots of miles; you really get to notice the small things, like the tangible benefits of recovery runs. This morning, I was stiff as a board after yesterday's adventures. One four mile recovery run later and I was still quite stiff (in a quad stretch, I couldn't get my heels all the way back to my bum). Another recovery run later, and the body just feels warmed-up and looser, and I've no problems doing a full quad stretch. Suddenly, a high mileage mileage week with a race at the end of it doesn't seem quite as daunting. Still coughing a lot though, which could signal the return of that most evil of visitors; the dreaded chest infection. Dum, dum, DUM!

    Summary: 6 miles in 47:40, @7:55/mile, HR=~124


  • Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    Didn't you (wise and experienced marathoner that you are) factor in a "down" week for illness? How many get of of jail free cards left from that after your broken treadmill days?


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Didn't you (wise and experienced marathoner that you are) factor in a "down" week for illness? How many get of of jail free cards left from that after your broken treadmill days?
    Interestingly, I'm in the unusual position that I'm going to have to figure out how to work that week back into the schedule now (assuming I can keep the demon bugs at bay). Could really do with a 10k race over the next 6/7 weeks, so that might bridge the gap, with a long run on the Sunday. Just gotta stay healthy.


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Today: 10 mile aerobic run
    Ran the first 2.5 miles with work buddy (recovery pace), then headed off on my own and switched to aerobic run. Temptation was to run easy (something I was too guilty of in my last marathon program) so I figured I'd run it at an arbitrary heart rate level, and 140bpm seemed like a good round number (equated to around 6:41/mile), which it turns out is bang on for aerobic pace. Enjoyable run along the canal. Nice to have a bit of purpose instead of just feeling like you're just ticking off miles.

    Summary: 10 miles in 1:10, @7:05/mile, HR=~137. TE=~3.1


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Today: 15 mile medium long run
    Killing umpteen birds with one stone, I headed from work around 2pm, located the B2R shop in Ballymount, found Tymon Park nearby, and did a quick loop around the various lakes, fed the ducks, before heading back to B2R, picking up a new pair of running shoes, ran back the way I came, picking up the pace a little, quick loop around the football pitch in Corkagh Park, all the time working on my cheesy suntan. Back to work, solved the Iranian missile crisis, located Lord Lucan, and discovered a way to reconstitute used tyres into a tasty edible foodstuff. Will be playing against the Czech Republic later on, then I'm hoping to get out for a four mile recovery run*.

    *The bit about feeding the ducks is a lie.

    Summary: 15 miles in 1:49, @7:18/mile, HR=~132, TE=~3.1


  • Registered Users Posts: 6,888 ✭✭✭Dory Dory



    *The bit about feeding the ducks is a lie.

    Summary: 15 miles in 1:49, @7:18/mile, HR=~132, TE=~3.1

    You know, you can tell a lot about a guy by the way he treats animals. ;) Next time fill your pockets with corn.

    The sports beans came today. Tried one...not bad. Will give them a full test voyage on tonight's tempo.


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Dory Dory wrote: »
    You know, you can tell a lot about a guy by the way he treats animals. ;) Next time fill your pockets with corn.
    Next time, I might fill my pockets with ducks. :)


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Today: 15 mile medium long run
    Killing umpteen birds with one stone, I headed from work around 2pm, located the B2R shop in Ballymount, found Tymon Park nearby, and did a quick loop around the various lakes, fed the ducks, before heading back to B2R, picking up a new pair of running shoes, ran back the way I came, picking up the pace a little, quick loop around the football pitch in Corkagh Park, all the time working on my cheesy suntan. Back to work, solved the Iranian missile crisis, located Lord Lucan, and discovered a way to reconstitute used tyres into a tasty edible foodstuff. Will be playing against the Czech Republic later on, then I'm hoping to get out for a four mile recovery run*.

    *The bit about feeding the ducks is a lie.

    Summary: 15 miles in 1:49, @7:18/mile, HR=~132, TE=~3.1

    Has Amadeus hacked your account ?


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  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Evening: 5 Mile recovery run
    Heaped up a plate of food and was about to sit down and eat it, when I figured that I'd have to wait hours before I could do my recovery run. So with Ireland in the 30th minute of play, I headed to the park with my radio and head-torch. Legs felt surprisingly good, so I stayed out for 5 recovery miles, to make 20 for the day, which makes me feel a little better about not doing a long run this weekend. P&D reckons that there's additional endurance benefits to doing a recovery run after a medium long run. Arrived home to the greatest tragedy; no beer in the fridge. All the race preparation in the world won't fix that wrong.

    Summary: 5 miles in 41 mins, @8:04/mile, HR=124


  • Closed Accounts Posts: 1,800 ✭✭✭thirstywork2


    Thats some days training,didn't get out myself(lazy ****er)
    Nice meeting you today and let me know if you want a pair of Asics Piranha half price put aside ;)


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Thats some days training,didn't get out myself(lazy ****er)
    Nice meeting you today and let me know if you want a pair of Asics Piranha half price put aside ;)
    Haha. Thanks. Cracking deal on the Piranhas (I was going to stick it in the Gear forum). I have a pair of Mushas that I never really got to grips with (probably just a little heavy for a full on race shoe). But after Boston, I'll be 6 pounds lighter, so if you've any left, I'll be there like a shot (probably take the bike the next time though). :)


  • Registered Users Posts: 339 ✭✭Patrick_K


    Today: 15 mile medium long run
    Killing umpteen birds with one stone, I headed from work around 2pm, located the B2R shop in Ballymount, found Tymon Park nearby, and did a quick loop around the various lakes, fed the ducks, before heading back to B2R, picking up a new pair of running shoes, ran back the way I came, picking up the pace a little, quick loop around the football pitch in Corkagh Park, all the time working on my cheesy suntan. Back to work, solved the Iranian missile crisis, located Lord Lucan, and discovered a way to reconstitute used tyres into a tasty edible foodstuff. Will be playing against the Czech Republic later on, then I'm hoping to get out for a four mile recovery run*.

    You really do love your running KC - http://www.urbandictionary.com/define.php?term=Feed%20the%20ducks


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Patrick_K wrote: »
    Jaysus, you must be hanging out in bad company (didn't you disappear for a spell during the half marathon in the Phoenix Park, around the time we looped past the Furry Glen?).


  • Registered Users Posts: 339 ✭✭Patrick_K


    Jaysus, you must be hanging out in bad company (didn't you disappear for a spell during the half marathon in the Phoenix Park, around the time we looped past the Furry Glen?).

    Things to do, people to see .... ;-)


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    About time to start thinking about:
    • Washed-out feeling, tired, drained, lack of energy
    • Mild leg soreness, general aches and pains
    • Pain in muscles and joints
    • Sudden drop in performance
    • Insomnia
    • Headaches
    • Decreased immunity (increased number of colds, and sore throats)
    • Decrease in training capacity / intensity
    • Moodiness and irritability
    • Depression
    • Loss of enthusiasm for the sport
    • Decreased appetite
    • Increased incidence of injuries
    • Elevated morning pulse
    • A compulsive need to exercise
    I scored 8/15. So not too bad. But definitely worth keeping an eye on the list.


  • Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    Thursday 1st March in now "Cheer Up Krusty Day" :)

    What are you going to do after the marathon? I mean after the beers, break, easy jogs- do you have any plans to run races for fun, or tri try new events?


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Thursday 1st March in now "Cheer Up Krusty Day" :)

    What are you going to do after the marathon? I mean after the beers, break, easy jogs- do you have any plans to run races for fun, or tri try new events?
    I was actually quite pleased that my score was so low! I woke up this morning feeling knackered after yesterday's miles, but the list has re-assured me a little!

    After the marathon..... I've never committed to doing a league of IMRA races, so would love to do that (particularly given that I noticed my Scalp race is back on the calendar this year). But I'd also love to try my hand at shorter distances, and see how I could get on at the track (try and get that sub 5 minute mile, among others). I've still never run track, so I reckon it'd be a shame to spend half a life of running, without giving the various other events a go.

    But mostly the beer thing..


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  • Registered Users Posts: 907 ✭✭✭macinalli


    Symptoms of over-training
    Washed-out feeling, tired, drained, lack of energy
    Mild leg soreness, general aches and pains
    Pain in muscles and joints
    Sudden drop in performance
    Insomnia
    Headaches
    Decreased immunity (increased number of colds, and sore throats)
    Decrease in training capacity / intensity
    Moodiness and irritability
    Depression
    Loss of enthusiasm for the sport
    Decreased appetite
    Increased incidence of injuries
    Elevated morning pulse
    A compulsive need to exercise

    Just trying to guess which of these are due to no beer in the fridge :pac:


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