Getting the times down.

ecoli · 11-02-2012 4:22pm

tunguska wrote: »

Forecast looks perfect for tomorrow man. Was looking for the results from last year but not a sausage. Any ideas where they are?

http://www.redtagtiming.com/results/Mysports10km_Results2011.pdf

ecoli · 12-02-2012 4:27pm

cwgatling wrote: »

9 @ 7:34 up at the waterworks. Great weather. Back in Garmin-land. Super easy day tomorrow before the race. Sub-37 or bust!

Forget the bust congrats on the PB

RacoonQueen · 12-02-2012 5:04pm

I assume that was you with tunguska? If it was, you'd gone off for more grub when I went over to chat with him so I didn't get to say hello. Well done on the pb, great running on a tough course.

cwgatling · 12-02-2012 5:53pm

@ecoli - thanks a million man, jeez it was so close to a bust you wouldn't believe it!
@RQ - ah sorry I missed you. Yes, was getting my 3rd round of sandwiches and coffee. How did you get on? It was tough out there.

So 36:55 for the 10k. Felt a bit weird before this, breathing wasn't great and I was tired but that's the norm sometimes before races. I'd decided to go out hard and try to hold on, which seemed logical but kinda put me in for a lot of hurt.

This is a hilly course, but it's a loop so you get back what you put in. After mile 2 I was working really hard to hold the pace and the head wasn't in a great place. Between 2.5 and 4.5 there are some serious undulations which knocked me for 6. Two lads passed me and I held on to them for as long as I could but they slipped away. I have never felt like quitting a race so much as at this point. Head down and hoped it'd go away. At mile 5 a girl drew alongside me - she was about 4 foot 9 and she was motoring. Couldn't hang onto her either. Head killing me at this stage and the shoulders were seriously tying up. Thankfully held on until the end, pace was slow though. The splits tell the story pretty plainly:

5:44
5:50
6:02
6:12
6:08
6:08
48s

I gave too much on the first mile/1.5 mile. Focus wasn't half as good as Raheny or the Heath 10k. Can't say why. PB is a PB though. Sub-36 some time this year is the goal now.

Tunguska the f*cking animal ran 33:44. Serious field: Brian Maher, Sean Hehir and some top Raheny guys as well as Linda Byrne, Maria McCambridge. Really well-organised race, will be back for more hardship next year.

cwgatling · 13-02-2012 5:03pm

8.5 in 1:04 at lunch. Feeling ok. Late going back to work, they'll get over it

tunguska · 13-02-2012 6:44pm

cwgatling wrote: »

So 36:55 for the 10k. Felt a bit weird before this, breathing wasn't great and I was tired but that's the norm sometimes before races. I'd decided to go out hard and try to hold on, which seemed logical but kinda put me in for a lot of hurt.

This is a hilly course, but it's a loop so you get back what you put in. After mile 2 I was working really hard to hold the pace and the head wasn't in a great place. Between 2.5 and 4.5 there are some serious undulations which knocked me for 6. Two lads passed me and I held on to them for as long as I could but they slipped away. I have never felt like quitting a race so much as at this point. Head down and hoped it'd go away. At mile 5 a girl drew alongside me - she was about 4 foot 9 and she was motoring. Couldn't hang onto her either. Head killing me at this stage and the shoulders were seriously tying up. Thankfully held on until the end, pace was slow though. The splits tell the story pretty plainly:

5:44
5:50
6:02
6:12
6:08
6:08
48s

I gave too much on the first mile/1.5 mile. Focus wasn't half as good as Raheny or the Heath 10k. Can't say why. PB is a PB though. Sub-36 some time this year is the goal now.

Tough 10k alright. Man I think the reason you're not overly pleased with thiss even though it was a PB on a tough course was that for the first time this season you didnt hit your target. Bounce-back-ability is what its all about. The positives were that you could've been a wuss and played it safe but instead you went for it. I mean if you were to do that race again next week I'd be 100% sure you'd hit your target. The worst thing you could do now is to beat yourself up but at the same time neglect to carry out a proper post-mortem. Sit down and think about what exactly went wrong, learn from the mistakes you made and nail it next time. You learn more from your failures than you do your successes.

drquirky · 13-02-2012 7:08pm

Good running CW Gatling. Nice PR !

cwgatling · 15-02-2012 4:16pm

tunguska wrote: »

Tough 10k alright. Man I think the reason you're not overly pleased with thiss even though it was a PB on a tough course was that for the first time this season you didnt hit your target. Bounce-back-ability is what its all about. The positives were that you could've been a wuss and played it safe but instead you went for it. I mean if you were to do that race again next week I'd be 100% sure you'd hit your target. The worst thing you could do now is to beat yourself up but at the same time neglect to carry out a proper post-mortem. Sit down and think about what exactly went wrong, learn from the mistakes you made and nail it next time. You learn more from your failures than you do your successes.

True indeed, it was a good experiment. Biggest thing to take away for me was that I race better when I start steady and hammer it home. Training has been heavy too so not an ideal build up but it wasn't the goal race. This stuff will (hopefully) pay off in the long term. Well done man, you ran a brilliant race.
Jesus that was wicked today. More rest required next time!

Tues - 7 @ 7:30. Lovely night
Wed - 4x mile @ I pace

5:33
5:36
5:44
5:38

Sick session. Legs were still shot from the race, it was windy and it was the early morning. Bad mix. Rep 3, I don't know what happened. Other than that it was a decent pace but the effort was sky high.

9.5 for the day.

tunguska · 15-02-2012 8:12pm

cwgatling wrote: »

Jesus that was wicked today. More rest required next time!

Tues - 7 @ 7:30. Lovely night
Wed - 4x mile @ I pace

5:33
5:36
5:44
5:38

Sick session. Legs were still shot from the race, it was windy and it was the early morning. Bad mix. Rep 3, I don't know what happened. Other than that it was a decent pace but the effort was sky high.

9.5 for the day.

Ahem, shouldnt that be 10 for the day? Im claiming the 10 paddy, no two ways about it. Hard going today indeed. Definitley gotta take 5 or 6 days of easy running after hard races over 5k. We gotta do that session again next week so I reckon thats the one we'll do for your one session. We'll nail it this time.

cwgatling · 16-02-2012 4:35pm

Ha, yeah I stuck it into Sporttracks and it's almost 10. We'll let you have it this time

. Sweet, yep definitely get it right next week. Some doozies coming up, had a look at the plan.

Funny how this game works, late shift after that session yesterday and I was knackered last night. Woke up and was rejigging the weekly mileage in my head, trying to fit in a day off today. 30 mins later I'm trotting over the bridge into Tymon, 2.7 miles done. Enjoyed it in the end. Sometimes the best strategy is just to get the hell out and see how it goes.

Haven't had a day off running since Stephen's Day. Will take one before the Inter-Clubs.

9.25 @ 7:54

cwgatling · 17-02-2012 8:01pm

Fri - 11.5 including 3x 2 miles T pace

11:55
11:57
11:58

Recovery was 2 mins and 3 mins. Happy to be under the 6 min mark. Windy day again at the track. Think I will just note whenever it's calm, might be easier! Definite niggle at the back of my left knee. Think it is calf-related. Stick time...

drquirky · 17-02-2012 8:16pm

I'm gonna go out on a limb and guess that today's workout means that you aren't gonna run the BHAA race tomorrow eh?

cwgatling · 17-02-2012 8:18pm

Hehe, well spotted. I actually thought it was on Sunday when I figured I'd do it. You going to give it a lash?

drquirky · 17-02-2012 8:21pm

Yeah will do- its a mile away from my house so I have no excuse! Whats your next race? You're flying in the workouts...

cwgatling · 17-02-2012 8:23pm

Best of luck man, looks like a great one. I've got the inter-clubs XC Sun week where I'll try not to come dead last, then the Craughwell 10 miler on 18 March. Hopefully the body holds up.

Brianderunner · 17-02-2012 8:36pm

cwgatling wrote: »

Fri - 11.5 including 3x 2 miles T pace

11:55
11:57
11:58

Recovery was 2 mins and 3 mins. Happy to be under the 6 min mark. Windy day again at the track. Think I will just note whenever it's calm, might be easier! Definite niggle at the back of my left knee. Think it is calf-related. Stick time...

Nice session, 2 mile reps on the track are murder on your calves. You should do your warm up/ cool down in a reverse direction to save your legs. Another little trick is to do the warm up and cool down in your normal mileage shoes then stick on the racers for the session itself.

Sub 61 or even sub 60 in Craughwell must be in the back of your mind?

tunguska · 18-02-2012 11:20am

Brianderunner wrote: »

Nice session, 2 mile reps on the track are murder on your calves. You should do your warm up/ cool down in a reverse direction to save your legs. Another little trick is to do the warm up and cool down in your normal mileage shoes then stick on the racers for the session itself.

Sub 61 or even sub 60 in Craughwell must be in the back of your mind?

It'll be a crack at sub 60. He's on the fence at the moment but Im working on him........

cwgatling · 21-02-2012 12:04am

tunguska wrote: »

It'll be a crack at sub 60. He's on the fence at the moment but Im working on him........

Firmly seated on that fence. Sub 60 is out of reach I think but I will go out at 6:05 and try to wind it up

PB is on though with some luck, 63.xx from the Frank Duffy.

Sat - 5 easy
Sun - around 11 with 8x (600, 300, 150).

600m in 2:07
300m in 1:00
150m in 30s

Recovery was short (60, 30, 30s). Fartlek type session. Tired for this one but got through it. 63 for the week.
Left side a bit beaten up, got physio this Fri. Will drop the mileage a little this week too. Mile repeats Wed and race Sun.

Mon - 9 easy.

cwgatling · 21-02-2012 4:37pm

9.2 easy. New shoes lined up for the session tomorrow. Hammered the calf and knee last night, they're a bit better (maybe...).

cwgatling · 23-02-2012 8:40am

Wed - treadmill run. Way too windy for milers. 2 mile w/u then 4x 15 mins at 13km/h at 6% grade with 3 mins jog recovery.

Good tough session and nice to get off the roads/track. No way in hell it was 13km/hr though. That's 7:30 pace. Felt more like 6:10 even without the hill. Sticking down 11 miles for the day, I was on that thing for an hour and a half.

Easy, short runs today and tomorrow.

cwgatling · 23-02-2012 8:29pm

7 @ 8:14. Tired after that craic yesterday and an early shift. Nice and mild out.

cwgatling · 25-02-2012 8:06pm

Fri - rest. First day off in 59 days. Fairly bitter about that

This is kind of a down week though. 2 big weeks ahead before all out in Craughwell.

Sat - 4.7 @ 7:20. Did a few strides in the last mile. Knee is sore. Not half as sore as it'll be this time tomorrow! Discovered a massive crunchy knot in my calf which is probably contributing to things.

cwgatling · 28-02-2012 8:50pm

Sun - Inter Clubs XC
What a day. Very little wind, sunny, perfect for running. I'd kind of adopted a resigned attitude to this one but on the morning I was well up for it. The course was gorgeous, lovely and grassy with only 1 up and down stretch (you couldn't call it a hill). Watched the senior womens and did a real easy mile or so warm up.
It was 7 laps and for the first one I just tucked in at the back of the field. Once I had my bearings I started picking lads off which was a good feeling. I ran the next 2 or 3 pretty full on and was feeling good and ropy by lap 5. On the last one, a guy that I'd passed pegged me back but I went with him and we drew alongside 1 more fella. When we hit that hill, the 2 lads legged it and I was a bit slow to react but luckily covered the move. In the last 800 I couldn't give any more to catch 1 guy, but finished ahead of the other. Totally f*cked at the end but really enjoyed it.

6:03
6:07
6:07
6:14
6:14
6:15
5:59

43:02 for 6.99

99/122 place and 4/4 for the team:o. Knew I was going to be at the tail end of this, some real classy runners in the field. The other lads (including our own ecoli!) ran absolutely savage races and we came out of it well as a team. Top day out. Spent the rest of the night in a daze on the couch rotating ice packs.

49 for the week.

Mon - 10.1 @ 8:10. This was crazy. I took off at lunch and headed to Irishtown Nature Reserve but kept going right out to the lighthouse on the pier. 13 years in Dublin and my first time seeing the city from that viewpoint. Great birdlife along the way (guillemots, turnstones, wigeon). Windy (very) on the way back.

Tues - 4 AM, 6.75 PM Feeling almost back to normal, except my knee is killing me. It's not getting worse though, so that's good.

cwgatling · 02-03-2012 9:46am

Wed - 6 easy. Knee bad for this one. Nice day though.

Thurs - 12x 400 off 400 jog. Love this session. R pace is 78 for me. 2 79s to start, then a few 78s, then about 5 77s and a 72 to finish. 10.5 miles for the night.

9 easy planned for later and some disgusting T pace stuff tomorrow...

cwgatling · 04-03-2012 10:26pm

Fri - 9.1 at 7:54
Sat - 5x 2 mile off 2 mins.
On the track for this one. 40 jaysus laps. Breezy, dark and rainy. Short warm up and straight into the reps.

12:06
12:07
12:07
12:07
12:09

Delighted. It was a brutal session and I couldn't see the Garmin after the 1st rep so was running by feel. 6m/m is feeling more comfortable now and I know I'm making progress. How much remains to be seen. This time 2 weeks will tell a lot! Celebrated with about 10 cans of Polish lager.

12.6 for the night.

Sun - 9.1 at 8:00. Waterworks. Deer, sunshine, Elbow on the mp3. Great run.

68 for the week.

cwgatling · 06-03-2012 4:34pm

Mon - 8 @ 7:46. Seriously woozy for the first 4. Picked up the pace and felt a bit better.

Tues - 9.9 @7:25 including:

3x 1 mile off 4 mins walk/jog

5:35
5:36
5:38

3x 1km off 2 mins walk/jog

3:30
3:31
3:32

This hurt like hell! Only 30s under my T pace but the difference was massive. So windy out which did not help. Thank God for those long recoveries. Another big week this week, then I'll step it back a bit next week before the race.

tunguska · 06-03-2012 7:42pm

cwgatling wrote: »

Mon - 8 @ 7:46. Seriously woozy for the first 4. Picked up the pace and felt a bit better.

Tues - 9.9 @7:25 including:

3x 1 mile off 4 mins walk/jog

5:35
5:36
5:38

3x 1km off 2 mins walk/jog

3:30
3:31
3:32

This hurt like hell! Only 30s under my T pace but the difference was massive. So windy out which did not help. Thank God for those long recoveries. Another big week this week, then I'll step it back a bit next week before the race.

Man it was a quality session in very tough conditions, which we've been getting a lot of lately. Was almost knocked off the rothar afterwards the wind was so strong. Never again though, hit the treadmill in future.
How did you get on with Mark?

cwgatling · 06-03-2012 8:33pm

I know, it got way stronger. Lucky we had it over by lunchtime. Got an awful battering off him. He's optimistic though that this will sort it and so am I. It's the needling after this!

tunguska · 12-03-2012 5:43pm

Great work yesterday man, you did well. You're getting better and better as the weeks go by. Sub 60 in Mallow is definitely on.
Perfect weather today again. Went up to the waterworks and it was heaven on earth. I felt sorry for anybody stuck in an office. This is the life, couldnt think of anything else Id rather be doing.......

cwgatling · 13-03-2012 7:33pm

Hey cheers, I think so. I'd be a happy man with sub 60 that is for sure. Jesus yeah it was beautiful up there yesterday, not a breath of wind. Privilege to be out.

Wed - AM 4, PM 6
Thurs - 9 @ 8:02. Every step hurt

Fri - OFF
Sat - 10.25 @ 7:38. Better, last 3 miles hurt.
Sun - 14.5 including 3,2,1 miles at T pace off 3,2,1 mins rec.

17:56
12:01
5:58

Tough day. Ran out of juice on the cooldown, felt pretty spacey. Knee feeling better.

Mon - 9 @ 7:48
Tues - 9.25 @ 7:38

So yeah, the knee is still at me but it's not stopping me running and it feels grand at faster paces. I think it's bursitis. Rolling, stretching, icing and ibuprofenning like a madman. Session tomorrow and easy peasy run up to Monday. Looking forward to racing the f*ck out of it.

tunguska · 13-03-2012 7:46pm

cwgatling wrote: »

Hey cheers, I think so. I'd be a happy man with sub 60 that is for sure. Jesus yeah it was beautiful up there yesterday, not a breath of wind. Privilege to be out.

Wed - AM 4, PM 6
Thurs - 9 @ 8:02. Every step hurt
Fri - OFF
Sat - 10.25 @ 7:38. Better, last 3 miles hurt.
Sun - 14.5 including 3,2,1 miles at T pace off 3,2,1 mins rec.

17:56
12:01
5:58

Tough day. Ran out of juice on the cooldown, felt pretty spacey. Knee feeling better.

Mon - 9 @ 7:48
Tues - 9.25 @ 7:38

So yeah, the knee is still at me but it's not stopping me running and it feels grand at faster paces. I think it's bursitis. Rolling, stretching, icing and ibuprofenning like a madman. Session tomorrow and easy peasy run up to Monday. Looking forward to racing the f*ck out of it.

Sub 60 pacer in mallow confirmed. Its on like donkey ****ing kong now man......

cwgatling · 13-03-2012 7:52pm

Haha love it. Brilliant news, raring to go now...

What time suits you tomorrow for these milers?

tunguska · 13-03-2012 7:59pm

cwgatling wrote: »

Haha love it. Brilliant news, raring to go now...

What time suits you tomorrow for these milers?

11am ok with you?
Feeling really good, might have a crack at a couple of sub 5s.

cwgatling · 13-03-2012 8:04pm

Deadly, 11's grand. Sub 5s - you're on your own there

See you in the morning.

cwgatling · 14-03-2012 4:35pm

Wed - 10.5 @ 6:46 including

5x 1 mile at I pace off 4 mins recovery:

5:32
5:37
5:38
5:38
5:38

Was all over the place for these, they felt really hard. Honestly did not see myself doing 2 more after the 3rd one but said I'd try a 4th and keep it sub-5:40 so happy enough in the end. Bit excited on the first one and that definitely make the following reps harder. What a day, perfect weather.

tunguska · 14-03-2012 5:34pm

cwgatling wrote: »

Wed - 10.5 @ 6:46 including

5x 1 mile at I pace off 4 mins recovery:

5:32
5:37
5:38
5:38
5:38

Was all over the place for these, they felt really hard. Honestly did not see myself doing 2 more after the 3rd one but said I'd try a 4th and keep it sub-5:40 so happy enough in the end. Bit excited on the first one and that definitely make the following reps harder. What a day, perfect weather.

Excellent work man, was very tough going after that opening rep. But that shows good determination to stay with it and not let things slip into the realms of crapness. This weather the past few days is unreal.

cwgatling · 15-03-2012 4:45pm

Great work yourself, you were flaking it. It was a serious effort alright. Slept for an hour after.

Thurs - 7 @ 8:13
Headed out to Vartry for this one. Have been meaning to go since I read about it in Brownian's log ages ago and today was the perfect day. Beautiful, interesting place for a run. Was just out for recovery so I didn't mind getting lost a few times.

Map

cwgatling · 17-03-2012 3:57pm

Fri - 6 @ 7:28
Sat - 7.5 @ 7:30 including 6x 400 off 400 jog at 79-80s.

No running now until Mallow.

cwgatling · 19-03-2012 7:31pm

Mallow 10 - 59:54

Great day down in Cork. Had sub-60 in mind for this and was lucky to dip under the mark.
Jogged up to the start, feeling pretty decent. Weather was lovely, a bit breezy but dry. I knew there was no start mat so stuck in right at the front. The first 2 miles were undulating enough and into the wind but I was cruising so no bother there. We turned the corner and hit a wide, downhill stretch. This was a gift. I really wanted to gun it but I knew the pain was in the post so I saved the energy, ticking along at 6:00 or so.

At mile 4, the 60 min pacer drew level with me. This lad was floating along, pulling about 4 or 5 more with him. Great encouragement from him all the way and I can certainly say that I would have run about 61:30 without him. I gratefully tucked in behind him to avoid the headwind and we passed 1 or 2 large groups. Picked up a few bodies but most dropped off pretty quickly.

Come mile 6, I'm starting to hurt. Mile 7 was tough with some uphill stretches and I lost sight of the pacer about mile 8.5-9. The last 2 miles were ugly as sin. I knew sub-60 was on the line and I just gritted the teeth, trying to hold on. Can't remember too much, the effort was serious. It felt like I was walking. I came around the last bend (thinking I had 200 to go) probably with the gait of a drunken baby giraffe. 59 on the clock, unreal. Delighted, but it was not pretty. Zero kick, eyes rolling around in my head.

6:03
6:03
5:54
5:59
6:01
5:57
5:57
5:54
5:55
5:58
4:54 pace for .03

>3 min PB over the Frank Duffy. Sick as a pike now and pretty sore. Worth it!

liamo123 · 19-03-2012 7:40pm

Thats some running Paddy...Fecking brillant

....uve made some progress over the last couple of months... Keep it up ( already looking forward to ur next marathon report

)

theboyblunder · 20-03-2012 10:56am

super running, well done!

tisnotover · 20-03-2012 2:05pm

brilliant stuff, well done on the sub-60 !

cwgatling · 21-03-2012 9:21am

Thanks a million lads, fair play

Tues - 8.8 @ 7:55. Took it easy, still very sore. Going to get 9 in later.

Edit - 9.3 @ 7:34. This knee thing is driving me nuts. I think it's been a month now

cwgatling · 22-03-2012 2:34pm

Thurs - 9 @ 7:35. Gorgeous weather. Feeling decent apart from the niggle.

cwgatling · 23-03-2012 3:58pm

Fri - 5.2 @ 7:40. Raring to go but my knee is holding me back. Will skip PM run and stretch like a madman.

cwgatling · 28-03-2012 3:25pm

Sat, Sun, Mon - rest. Knee was in bad shape

Tues - 6 @ 7:25. Feeling better. A little stiff after, but I've got some tricks up my sleeve to deal with this thing.

Wed - 11 including 3x 2mile at threshold pace.

11:55
12:04
12:03

These hurt a fair amount but it's another session under the belt. Got a really tasty one planned for Fri.

cwgatling · 30-03-2012 5:59pm

Thurs - 6 @7:30. Ouch.
Fri - 11.25 @ 6:43 including

4x 1 mile off 1 min

5:55
5:58
5:55
5:58

2x 1000m off 3 min

3:26
3:28

4x 200m off 200m jog

34
35
35
35

Loved this session. The plan is winding down now, would definitely recommend it to anyone looking to improve on 10k-10 mile times.

cwgatling · 01-04-2012 10:34pm

Sat - 9.1 @7:46
Sun - AM 4 @ 8:03, PM 13 @ 7:40. What a day to be out, perfect. I think that 13 is my longest run since the marathon. If I was doing this plan again, I might keep one of the days to 3 or 4 miles and tack the remaining 6 onto an easy day for a long run. Especially in the weeks with only 2 sessions.

60 for the week which is more like it after 2 poor weeks (43 and 49).

cwgatling · 07-04-2012 10:57pm

Mon - AM 6 @ 8:07. Legs in bits. PM 2.5 @ 6:30. Squeezed this into lunch break and I decided on 15 mins stretching instead of another 2 miles. Knee in a bad way.

Tues - 9.1 @ 7:43
Wed - OFF
Thurs - 11.5 including 4x 1 mile T pace off 1 min rec, 4x 200m R pace off 200 jog rec, 1 mile T pace.

5:56
5:58
5:55
5:56

35s for all the 200s

5:54 for the last mile. Sound, no bother here.

Fri - 4.3 @7:49. Legs dead.

Sat - 7.7 including

3x 2 miles @ 10k pace off long (400m walk) recovery

11:30
11:31
11:32

So 5:45s all the way (pretty much :P). Very happy, it was a big effort.

GIR, K club 10k and Leixlip 5k are all on the horizon. Shooting for sub 36 and as close to 17 mins as I can get.

cwgatling · 08-04-2012 6:18pm

Sun - 8.1 easy. Ran in to work. Had a change of clothes, towel etc in a backpack. Felt weird.

That's 49 for the week, 20% reduction from an average of just over 60 since Jan, so on track there.

Getting the times down.

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