Festina lente

Mr Slow · 12-07-2011 8:41pm

RacoonQueen wrote: »

And doing PMP on your own is quite tough aswell, much easier in a group. We'll have to get a Sunday LSR group sorted, I'm not doing LSR's with the club and will be doing mine on Sunday's aswell, a few of us would have similar PMP pace(if I start marathon training that is, but I can train without knowing whether I'm doing it or not!)

It would involve getting up before noon though, can you handle that?

menoscemo · 12-07-2011 8:43pm

Mr Slow wrote: »

It would involve getting up before noon though, can you handle that?

She feckin has us all getting up for a 10am run this sunday for her and she'll probably be still in bed herself :P

RayCun · 13-07-2011 8:50am

about 8k

Recovery run back into work. Garmin took ages to find a satellite this morning, so long that I gave up and started running, and it was another 5 minutes before it started tracking pace.

kmtd: 104.96

PVincent · 13-07-2011 10:17pm

It is very easy to get sucked into believing that your long run HAS to be at PMP and if its not , its a disaster , or you are going backwards...The most important factor in the long weekend run , is time on the feet ...it really does not matter too much ,how far you are off what you perceive to be your marathon planned pace. To be honest , planning a pace for a marathon can quite easily go out the window as soon as you start a marathon and sometimes before you even start ( weather , you pick up a cold etc ) ...its far better to go with a broader plan like aiming to run as well as you can ...or to enjoy the event, or maybe to relax and take it all in...the focus on pace and time is so detrimental if you keep missing a target ...the same can be said when you are training ...we all have to accept that some days in training we feel like sh1t... it happens a fair bit when training for a marathon because of the nature of the sessions and the level of mileage ...but its the mental strength that you gain from coping with these days and parking them in the back of the mind , that should stand you in good stead on the big day...I always find a great thing to do on occasions is to run without the watch or Garmin , just get out and run for the sake of it and listen to the body telling you how you are doing rather than a thing on your arm that has no feeling ...try it , its very refreshing to do it , also a great way to run a race ....

the only other nugget I can offer Ray , is that staying positive at all times is a must ...always look for some nugget of positivity in every session because there is always one

RacoonQueen · 13-07-2011 10:41pm

Mr Slow wrote: »

It would involve getting up before noon though, can you handle that?

Not necessarily, I could organise 6pm group runs. Plus, pay special attention to the start time HERE. :P

menoscemo wrote: »

She feckin has us all getting up for a 10am run this sunday for her and she'll probably be still in bed herself :P

I've told you yee can all go out at 12 if you like. :pac:

I apologise for Mrs Low and meno hijacking your log Ray.

RayCun · 14-07-2011 8:45am

RacoonQueen wrote: »

I apologise for Mrs Low and meno hijacking your log Ray.

Once you start apologising for those two, where do you stop? :eek:

average_runner · 14-07-2011 9:33am

PVincent wrote: »

It is very easy to get sucked into believing that your long run HAS to be at PMP and if its not , its a disaster , or you are going backwards...The most important factor in the long weekend run , is time on the feet ...it really does not matter too much ,how far you are off what you perceive to be your marathon planned pace. To be honest , planning a pace for a marathon can quite easily go out the window as soon as you start a marathon and sometimes before you even start ( weather , you pick up a cold etc ) ...its far better to go with a broader plan like aiming to run as well as you can ...or to enjoy the event, or maybe to relax and take it all in...the focus on pace and time is so detrimental if you keep missing a target ...the same can be said when you are training ...we all have to accept that some days in training we feel like sh1t... it happens a fair bit when training for a marathon because of the nature of the sessions and the level of mileage ...but its the mental strength that you gain from coping with these days and parking them in the back of the mind , that should stand you in good stead on the big day...I always find a great thing to do on occasions is to run without the watch or Garmin , just get out and run for the sake of it and listen to the body telling you how you are doing rather than a thing on your arm that has no feeling ...try it , its very refreshing to do it , also a great way to run a race ....

the only other nugget I can offer Ray , is that staying positive at all times is a must ...always look for some nugget of positivity in every session because there is always one

Thats a real good post. Makes me feel better already:D

RayCun · 14-07-2011 9:38am

average_runner wrote: »

Thats a real good post. Makes me feel better already:D

you need to start coming along to Knocklyon Runners training sessions so :pac:

Mr Slow · 14-07-2011 9:41am

RacoonQueen wrote: »

Not necessarily, I could organise 6pm group runs. Plus, pay special attention to the start time HERE. :P

Congratulations on not turning into a pillar of salt! :P

geld · 14-07-2011 8:55pm

PVincent wrote: »

It is very easy to get sucked into believing that your long run HAS to be at PMP and if its not , its a disaster , or you are going backwards...The most important factor in the long weekend run , is time on the feet ...it really does not matter too much ,how far you are off what you perceive to be your marathon planned pace. To be honest , planning a pace for a marathon can quite easily go out the window as soon as you start a marathon and sometimes before you even start ( weather , you pick up a cold etc ) ...its far better to go with a broader plan like aiming to run as well as you can ...or to enjoy the event, or maybe to relax and take it all in...the focus on pace and time is so detrimental if you keep missing a target ...the same can be said when you are training ...we all have to accept that some days in training we feel like sh1t... it happens a fair bit when training for a marathon because of the nature of the sessions and the level of mileage ...but its the mental strength that you gain from coping with these days and parking them in the back of the mind , that should stand you in good stead on the big day...I always find a great thing to do on occasions is to run without the watch or Garmin , just get out and run for the sake of it and listen to the body telling you how you are doing rather than a thing on your arm that has no feeling ...try it , its very refreshing to do it , also a great way to run a race ....

the only other nugget I can offer Ray , is that staying positive at all times is a must ...always look for some nugget of positivity in every session because there is always one

Methinks that Mr Vincent speaks a lot of sense here!

RayCun · 16-07-2011 3:39pm

8.07k in 35.00

Took this one too easy - had plenty left at the end (well, not when I was actually running up the Kyber, but you know what I mean). I was under 4.00 kms for the first couple of hundred metres, and slowed down too much. Perhaps in a less crowded race I'd have knuckled down and pushed the pace, but I doubt it.

(splits- 6.49, 6.54, 6.41, 7.09, 7.17)

Anyway, going back to the beginning of the year my targets were
5k - sub 20
5 mile - sub 35
Half Marathon - sub 1.40
Marathon - sub 3.30
10k and 10 mile... sub 45 and 75

5 miles was done at Sportsworld, 10k I was just outside at Dunshaughlin and I'm confident of breaking next time, 10 mile, half and marathon are still in reach. 5k... probably not.

kmtd: 113.03

Woddle · 16-07-2011 3:44pm

RayCun wrote: »

5k... probably not.

Why is that Raycun, is it because marathon training is going to be the priority?
The reason I ask is that I was 2 minutes slower than you today and I know I'll be damn close to sub 20 in Rathfarnham (sept).
So if you want it I'd be fairly sure you can get it.

RayCun · 16-07-2011 3:49pm

Yeah, I reckon that if I did 5k training from now to September I could go sub 20 - but instead I'll be slogging around the long runs. I'm thinking after Dublin I'll spend a year running nothing longer than 10k...

W.B. Yeats · 16-07-2011 9:24pm

RayCun wrote: »

8.07k in 35.00

Took this one too easy - had plenty left at the end (well, not when I was actually running up the Kyber, but you know what I mean). I was under 4.00 kms for the first couple of hundred metres, and slowed down too much. Perhaps in a less crowded race I'd have knuckled down and pushed the pace, but I doubt it.

(splits- 6.49, 6.54, 6.41, 7.09, 7.17)

Anyway, going back to the beginning of the year my targets were
5k - sub 20
5 mile - sub 35
Half Marathon - sub 1.40
Marathon - sub 3.30
10k and 10 mile... sub 45 and 75

5 miles was done at Sportsworld, 10k I was just outside at Dunshaughlin and I'm confident of breaking next time, 10 mile, half and marathon are still in reach. 5k... probably not.

kmtd: 113.03

Good job Ray
Nice splits until the Khyber!

See you next week hopefully

Oisin11178 · 16-07-2011 10:06pm

W.B. Yeats wrote: »

Good job Ray
Nice splits until the Khyber!

See you next week hopefully

You donthave to do specific 5k or 10k training mate. Just persevere with your marathon training and i bet if you do a 5k you will get under or very close to 20. 35.00 is a great result on that course.

neilc · 16-07-2011 10:22pm

RayCun wrote: »

8.07k in 35.00

Took this one too easy - had plenty left at the end (well, not when I was actually running up the Kyber, but you know what I mean). I was under 4.00 kms for the first couple of hundred metres, and slowed down too much. Perhaps in a less crowded race I'd have knuckled down and pushed the pace, but I doubt it.

(splits- 6.49, 6.54, 6.41, 7.09, 7.17)

Great race Ray, well done. Reckon you'd have no bother breaking 20 min in a 5k based on this.

menoscemo · 16-07-2011 10:29pm

look at your heel strike ray.\tut \tut

Mr Slow · 17-07-2011 5:44pm

You've lost faith Ray, time to start believing again!

Dotcomdolly · 17-07-2011 7:17pm

menoscemo wrote: »

look at your heel strike ray.\tut \tut

Lol thats just what I said! He says it's cos he was going so fast

RayCun · 19-07-2011 10:02pm

9.09k in 43.55 (4.49 average)

The old favourite - hill sessions. Decided I would finally be a bit smarter about these sessions, try to keep the pace consistent across all of the laps and run no faster than 5k effort (not 5k pace, because this is a tough enough lap)

So, warmup of just under 2k to the hill, at 5.30 pace
Lap 1 - 1370m, 5.55 (4.19 pace)
Lap 2 - 1350, 5.45 (4.17)
Lap 3 - 1330, 5.45 (4.20)
then the coach announced there'd be a 4th lap - he's always trying to sneak one in. We went a bit slower there
Lap 4 - 1340, 6.07 (4.33)
warmdown was the run back from the hill, same distance and pace

kmtd: 122.12

RayCun · 20-07-2011 9:02am

8.68k in 55.40 (6.25 average)

and the run back into work. A little stiff below the right knee, but not too bad, wasn't hobbling as much as in previous weeks...

kmtd: 130.8

RayCun · 21-07-2011 7:21pm

16.11k in 92.03 (5.43 pace)

easy run home from work.

kmtd: 146.81

RayCun · 22-07-2011 9:23am

8.54k in 51.57 (6.04 pace)

recovery run back into work. Legs were tired today, but not nearly as stiff as on previous runs, so the pace kept creeping up.

kmtd: 155.35

RayCun · 24-07-2011 2:10pm

20.94k

Really pushed for time this morning - bringing the kids to the cinema, and they woke up later than usual so I only got up at 7. Long slow run was out of the question so broke it into three runs

6.01k in 34.47 (5.47 pace)

Easy run from home up to car park in the Park.

10k in 48.44 (4.52 pace)

Ran along some of the 10 mile route, more or less - up Chesterfield to Ordnance Survey, Upper Glen Road and the S-bends, down Military, up Wellington, and back along Chesterfield ending with a run down the Kyber.
Wellington Road is easy enough, sharp but short, I found the drag back up Chesterfield felt harder.

4.83k in 26.58 (5.35 pace)

Easy run home. As always, the pace never drops down completely after a faster run.

Not really long enough for the weekend run, but not too bad.

kmtd: 176.19

RayCun · 26-07-2011 6:37pm

9.93k in 58.14 (5.52 pace)

Felt very uncomfortable at the beginning of this run, stiff below the right knee and was running with a real limp. Cleared up after 20 minutes luckily enough, so by the end of the run I was able to do the planned set of strides.

kmtd: 186.12

RayCun · 28-07-2011 9:03am

1 mile in Irishtown

Aviva charity mile in Irishtown stadium. Nice to do something different - I've never raced on a track before, or raced as short a distance. Could probably have gone a bit harder, I've been in much more pain in 5k races, but I'll be happy if the official results confirm I was under 6 minutes. (Didn't bring the Garmin, and forgot my stopwatch needs two presses to start

)
Nice to hang around with some other boardsies - meno, RQ, woddle, RAL3 - and watch the other races. Again, not something I'd usually do.

8.6k in 52.23 (6.05 pace)

Limping again at the start of this run. I'm not sure if the problem is my hip or my knee, but I'm falling onto my right foot rather than running on it. Loosened up after 10 minutes and I was running normally from there.

kmtd: 196.32

RayCun · 30-07-2011 2:13pm

26.95k in 2.40.18 (5.56 pace)

Longest run since the marathon? It certainly felt like it... Ran up to the park, running a bit late to meet the gang in the car park, so instead of running up the Kyber I went up Military Road, and ran the route backwards until I met up with everyone near the Ordnance Survey. Back along the 10 mile route, and stopped off for water when we got to the car park again. Second lap we did the rest of the 10 route - well, Ger and I did, going up Acres Road while the others kept going on another 6 mile loop. I turned off when we got near the Kyber and headed for home.
The first few k up to the park my legs were a bit stiff, but in the park itself I was fine. By the time I started for home though the distance was catching up with me, and I started to feel very tired. My pace through the park was 5.40 to 5.50, but on the way home it was over 6. If I'd had money with me, and hadn't been in a hurry to get home, I'd have stopped for a drink and a walk, I was that tired.
Still wrecked now, no appetite for food so I've had about a litre of chocolate milk and several cups of tea...

kmtd: 204.27

RayCun · 30-07-2011 6:13pm

on the good side, got confirmation of my time from Wednesday - 5.58
Reckon I could have been a few seconds faster, but sub 6 was the goal and I'm happy to have made it.

Woddle · 30-07-2011 7:06pm

RayCun wrote: »

on the good side, got confirmation of my time from Wednesday

Where did you see that?
Well done on the sub 6

RacoonQueen · 30-07-2011 10:15pm

Are you doing the 3k Ray?

RayCun · 31-07-2011 8:26am

Got my time from PVincent -don't think the full results are ready yet, but he checked the times for people from the club.
I'd quite like to do the 3k, but I don't think I'll be let have the evening off :pac:

RayCun · 31-07-2011 4:14pm

Month|2010|2011
January|38.8|105.61
February|35.5|106.68
March|53.2|121.83
April|72|106.33
May|75.9|107.13
June|90.2|64.85

July|118.1|126.92
August|124.4|
September|154|
October|108.7|
November|58.4|
December|83|
Total|1012.2|

I won't include the mile I did at Farmleigh this morning

RayCun · 02-08-2011 10:02pm

Bloody hell, just uploaded my data from Saturday. First 22k were everywhere between 5.30 and 6.00, but the last 5k were 6.20, 6.30... crazy paces.

9.96 km in 59.10 (5.56 pace)

Recovery run on Monday

8.11 km in 41.57 (5.11 pace)

Tonight's club session. A variation on the hill sessions - 5 laps of sprint up hill, run down with some speed, jog recovery back to start and sprint again, followed by 2 longer laps, up hill down the other side and back to start, all at pace with a couple of minutes recovery between each lap, then one where we started at the top of the hill, ran down easy enough, turned and ran back at the same speed continued down the other side and back to the start. Plus just over 2k warmup to get to the hill and 2k cooldown back.

RayCun · 03-08-2011 9:58am

8.61 in 59.05 (6.51 pace)

Slooooooow run into work this morning - the average pace in the first half was probably well over 7 minute pace (that's per kilometre)

26.67 kmtd

RayCun · 05-08-2011 9:30am

8.44 in 48.45 (5.46 pace)

Easy run into work. I was half thinking of doing a tempo session this morning, since I didn't get out yesterday, but first thing in the morning is too early for hard work. This worked out as more of a GA type run, starting at about 6 min/km, finishing at about 5.30.

35.11 kmtd

RayCun · 07-08-2011 6:02pm

Broke this into three runs -

4.97 km in 29.10 (5.52 pace)

Warm up run up to Tymon Park, then stopped for a minute for a stretch and restarted the watch

16.04 in 80.06 (5.00 pace)

This was divided too - one 8k lap, then stopped for gel and water, and another 8k. The stop let me catch my breath back, but it meant my leg started to stiffen up so when I started again it was harder to settle into a rhythm. My average pace dropped from about 4.56 at the stop down to 5.00 at the end, but I think I could have gone a bit faster if necessary.

3.41 in 20.48 (6.06 pace)

Supposed to do a full 5k, but could not be arsed finding another loop on my way home

kmtd: 59.53

Mr Slow · 07-08-2011 6:31pm

RayCun wrote: »

Broke this into three runs -

4.97 km in 29.10 (5.52 pace)

Warm up run up to Tymon Park, then stopped for a minute for a stretch and restarted the watch

16.04 in 80.06 (5.00 pace)

This was divided too - one 8k lap, then stopped for gel and water, and another 5k. The stop let me catch my breath back, but it meant my leg started to stiffen up so when I started again it was harder to settle into a rhythm. My average pace dropped from about 4.56 at the stop down to 5.00 at the end, but I think I could have gone a bit faster if necessary.

3.41 in 20.48 (6.06 pace)

Supposed to do a full 5k, but could not be arsed finding another loop on my way home

kmtd: 59.53

6 mile wu, 10 mile @ pace?

RayCun · 07-08-2011 6:44pm

3 mile, 10 mile, 2 mile - but yeah, basically

Mr Slow · 07-08-2011 6:51pm

RayCun wrote: »

3 mile, 10 mile, 2 mile - but yeah, basically

Just to be a total anorak

wrote:

On these runs, use the first few miles to warm up, then finish the run with the prescribed number of miles at marathon race pace

RayCun · 07-08-2011 6:52pm

pfft, what does he know?

Mr Slow · 07-08-2011 6:54pm

RayCun wrote: »

pfft, what does he know?

Which one P or D? This is the run I tried without any gels having starved myself the night before, tough would be an understatement.

Have you any interest in this 5k in Celbridge on Sunday?

RayCun · 07-08-2011 6:59pm

Mr Slow wrote: »

Have you any interest in this 5k in Celbridge on Sunday?

One of the reasons I'm not going to run a marathon next year is so I can go, "oh, a 5k next week? why the hell not?"
Not this year though

RayCun · 09-08-2011 9:46pm

Tonight's club session was boot-camp-with-extra-running, 10 minutes fartlek, 10 minutes running between sit-up/squat/press-up/star jump stations, then running with a medicine ball, jumping over low hurdles (really low hurdles, 8 inches and 12 inches) finishing with a fast 300m lap. Was going well until the jumping bit - when trying to run over the larger hurdles I landed hard on my right leg and jarred it, and that was me done for the night.

Tomorrow's planned recovery run is scratched too, but I'm hoping to be okay by Thursday...

kmtd: 64.94

RayCun · 11-08-2011 6:54pm

9.29 km in 62.28 (6.43 pace)

Extremely slow run home. Legs were tired and sore - it was as if all the other muscles in my legs had compensated for my hip yesterday, and were paying for it today.

kmtd: 74.23

RayCun · 12-08-2011 9:10am

8.51 km in 54.53 (6.23 pace)

The usual recovery-pace run into work.

kmtd: 82.74

RayCun · 14-08-2011 3:16pm

20.38 km

10k up and around Tymon, in 56.51 (5.40 pace). Then stopped the watch, stretched a bit, and reset it, before running the route in reverse 10.35km in 55.46 (5.24 pace).

Didn't feel like a great run, to be honest. My hip was still bothering me, I felt pretty dehydrated, and since the run I've been tired...

kmtd: 103.12

RayCun · 16-08-2011 8:45am

8.76 km @ 6.00 pace

Easy run home from work. Need to increase the distances again, so adding an easy Monday run.

kmtd: 111.88

RayCun · 16-08-2011 9:27pm

9.03 km

Club session - 2x20 minute runs, 4.24k on the first run, 4.14k on the second, 4.47 and 4.50 pace.

kmtd: 120.91

RayCun · 17-08-2011 8:48am

8.6 km in 51.37 (6.00 pace)

Easy run into work

kmtd: 128.51

RayCun · 18-08-2011 6:37pm

8.79 km in 50.11 (5.43 pace)

And an easy run home from work - didn't take the detour along the marathon route today, just keeping the legs ticking over before Saturday.

kmtd: 137.3

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