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RayCun · 2010-04-14 12:56:12

I've been posting here long enough, thought I might as well start one of these... So... male, 38, running about 6 months now. My OH did the couch to 5k last summer, leading up to the Rathfarnham road race, and got me to do it too, leading up to the Jingle Bells run in Phoenix Park. Naturally, the assumption is that if you…

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#962 01-11-2011 10:07am

RacoonQueen

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Didn't get to chat to you much yesterday. Well done Ray, incredible performance. I wish I could push myself that much that I fall into a wheelchair at the end.

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#963 01-11-2011 10:14am

dolliemix

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Great stuff raycun. Great preparation and great race!

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#964 01-11-2011 10:29am

neilc

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Great race and report Ray, congrats on the result!!

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#965 01-11-2011 10:33am

jcsmum

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Well done again Ray!

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#966 01-11-2011 10:52am

Mr Slow

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Hardcore stuff Ray, you should be very proud!

When you came up beside me you said 'Not long to go' I was so glad to see a friendly face, congratulations on a fantastic run.

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#967 01-11-2011 11:09am

RubyK

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Fantastic running Ray! Enjoy the well earned rest

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#968 01-11-2011 11:31am

racheljev

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Congrats Ray, brilliant run and report. Well done

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#969 01-11-2011 3:49pm

DigiJem

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Well done yesterday Ray, great running

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#970 01-11-2011 4:45pm

BobMac104

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Brilliant running. super stuff congratulations!

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#971 01-11-2011 6:45pm

RayCun

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just updating this table...

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|168
September|154|171.75
October|108.7|191.2
November|58.4|
December|[83|
Total|1012.2|

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#972 01-11-2011 7:18pm

pistol_75

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Well done Ray.

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#973 01-11-2011 7:20pm

snailsong

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Well done Ray. I'm probably going to write a report later but I could almost copy yours. I'm sorry I wasn't introduced, musta been tripping over you on the way around. Also suffered badly the last 4 miles, kept calculating how fast I needed to finish, fell over the line in 3:29.12. I was 2440 if you're looking at your video, I'll find out your number and see if I can spot you.

Btw 3:29.12 is a fantastic time, I think we'll both agree:D

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#974 02-11-2011 10:38am

ultraman1

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well done ray ....was chattin to ur missus on the road to the sub..

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#975 02-11-2011 10:50am

RayCun

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ultraman1 wrote: »

well done ray ....was chattin to ur missus on the road to the sub..

Yes, she said you saw the poster and ran back to her!

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#976 03-11-2011 9:48am

RayCun

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snailsong wrote: »

I was 2440 if you're looking at your video, I'll find out your number and see if I can spot you.

I was 503, came over the finish line on the right (from the camera's point of view) and raised my hands feebly in the air...

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#977 03-11-2011 11:55pm

snailsong

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Me on the left, blue singlet. I was afraid to stop until I crossed all three timing mats, dodging through people and didn't even remember to smile.

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#978 05-11-2011 11:04am

RayCun

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5.44 in 31.29 (5.47 pace)

Monday I was absolutely shattered, body wrecked, brain not much better, so sorry for not talking to more people in the pub
Tuesday and Wednesday, physically I was recovering faster than last year, but was still feeling pretty dopey, not my usual brilliant self :rolleyes:
For the last couple of days though, I've been itching to get out and run again...

Not an easy run this morning, still have aches and pains all over the place, and it felt like marathon pace effort for nothing like the speed - my stride is probably still very short - but great to get out. Picked up a pair of Mizuno Elixirs at the expo and this was their first run.

Time to start thinking of some new goals too - the plan is to run the Jingle Bells and then cross-country, join BHAA and do a bunch of their races over the year, but target races will be Raheny, Sportsworld, Dunshaughlin, and Donadea. The next times on that Big 8 challenge are sub 30 and sub 40...

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#979 06-11-2011 10:30am

RayCun

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5.43 in 30.06 (5.33 pace)

Feeling much better this morning. Still a knot in my calf and some stiffness in my hip, but I felt much stronger.

I really must step away from Boards for a bit now. I'm spending too much time looking at marathons - Sevilla, Valencia, Barcelona, London, Chester, Amsterdam, Rotterdam, Paris, Berlin - that I have no intention of doing for another two years :rolleyes:

kmtd:10.87

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#980 07-11-2011 11:57am

RayCun

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RacoonQueen wrote: »

Taking Days Off/Time Management

This was well-timed - I'm planning to start running seven days a week from next week, but was wondering if it would be counter-productive or pointless.

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#981 07-11-2011 12:11pm

ecoli

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RayCun wrote: »

This was well-timed - I'm planning to start running seven days a week from next week, but was wondering if it would be counter-productive or pointless.

I would say having moved to 7 days a week this year defo worth while but make sure one day is recovery (Im talkin 2 min per mile slower than normal and no more than 45 min)

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#982 07-11-2011 12:22pm

RayCun

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ecoli wrote: »

I would say having moved to 7 days a week this year defo worth while but make sure one day is recovery (Im talkin 2 min per mile slower than normal and no more than 45 min)

Probably 3 days recovery

Tuesday club session - usually VO2 pace
Wednesday recovery - slow 5ish miles
Thursday longish run - easy 10 miles
Friday recovery - slow 5ish miles
Saturday - tempo work (or VO2 if club was tempo)
Sunday recovery - slow 3/4 miles
Monday - 5ish miles at around marathon pace. Slow enough not to hurt Tuesday's run but fast enough to be worth doing?

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#983 08-11-2011 9:30pm

RayCun

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8.78 in 49.12 (5.36 pace)

Run home from work. 6.28 pace in the first k, but was down under 5.30 soon enough - too fast really I'm not completely recovered - I still get that pain in my upper leg that I got about a week before the marathon - but other than that I felt strong. Will try to keep it slower in the morning...

kmtd:19.65

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#984 09-11-2011 10:06am

RayCun

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8.84 in 47.07 (5.19 pace)

Hmm, had a look at McMillan yesterday, and I've been taking my easy runs a bit too easy. I run a lot of them around the 6.00 mark (9.30-10 minute miles), but they should be more like 5.17-35 (8.30-9 miles)
So, a not-so-easy run to work this morning. I need to get better at sticking to a steady 5.20-30 pace...

kmtd:28.49

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#985 09-11-2011 10:29am

RayCun

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Time to write this down to get it straight in my head...

Monday - home from work - easy run - 5.17-5.35 pace
Tuesday - club session, usually VO2
Wednesday - into work - recovery pace - 5.54-6.13
Thursday - longer route home from work (16k) - easy run - 5.17-5.35 pace
Friday - into work - easy run - 5.17-5.35 pace
Saturday - tempo run/intervals - 4.31-4.43/4.28-4.37
Sunday - recovery run - 5.54-6.13

Next week is still marathon recovery, but that's the basic plan for the following weeks (races and holidays aside)

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#986 10-11-2011 7:17pm

RayCun

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8.81 in 46.32 (5.17 pace)

Right on the edge of 'easy' pace, really need to start slowing these down. :rolleyes: On the plus side, legs are feeling strong and that twinge at the top of my thigh is fading away. Still and all, will run back in at recovery pace in the morning, no sense in pushing it.

kmtd:37.3

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#987 11-11-2011 10:18am

RayCun

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8.73 in 51.43 (5.55 pace)

Slowed it down this morning. I think my pacing problem is that I start off at the right pace, and maintain that effort level throughout, but of course once I've warmed up the effort required for that pace falls. Instead of easing off and staying at the same pace, I maintain the effort and speed up. Maybe. Will test it out next run...
all the twinges came back for today's run - thighs, calves, whatever - plus stepping off a kerb after about a mile I had what felt like a tearing feeling in my foot :eek: I stopped for a second, but the pain disappeared and I was able to run on as usual.
Until I got to work, and either the shower room is broken or someone was taking an awful long time in there, because I waited 20 minutes and still no shower :mad: Had to settle for a sink-and-deodorant wash instead :rolleyes:

kmtd:46.03

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#988 12-11-2011 3:16pm

RayCun

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13.49 in 74.13 (5.30 pace)

Another easy run, better paced this time. Just up and once around Tymon Park.

Then off up to thirstywork2 in Amphibian King/B2R for a pair of these...

spikes!

kmtd:59.52

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#989 13-11-2011 9:55am

RayCun

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5.47 in 30.53 (5.39 pace)

Short jog up to a local park, then a couple of k in spikes!! to try them out. I like
I like accelerating around corners in road races, so its nice to be able to do the same on grass - in fact, it's almost mandatory. Will be handy on the hills too.
Then changed back into the runners to jog home.

kmtd:64.99

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#990 13-11-2011 4:09pm

RayCun

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Does running from place to place to cheer on the kid in his crosscountry race this morning count towards the 1000 mile challenge? How about orienteering around Djouce?
No?
why did I bother then?:rolleyes:

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#991 13-11-2011 4:12pm

Mr Slow

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Any races there for 6 year olds?

Daddy's little princess wants to start training with me.

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