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Yeah, for the last 3 years - 22.40, 19.39, 17.55
It's a nice race, good wide road for the start and finish, one hill that is pretty short and about a mile in, not too bad, and always well-run by Rathfarnham.
Oh yes, I remember that from last year, it was the same day as Star of the Sea. Cool, hopefully I can get the same time as you posted last year! 0 -
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75.19km 5.03 av pace 153 AHR
finally over 70k. Runmutes Monday to Thursday, Thursday evening club run around Rathfarnham 5k route. Friday I took off, knees getting sore and I couldn't face a 6am start for a short easy run. 20k around Tymon yesterday, still stiff at the start, and a massage in the afternoon. Then an easy 40 minutes this morning before heading out to Skerries with a coach load of kids for the first XC league race. 4th place for the boy, his best yet
Stepback week for me now, blood donation tomorrow so two days off running.0 -
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Micilin Muc wrote: »Ah, I was wondering why there were scores of runners going down by Bushy Park! There must have been about 30 or 40 of you!
You must have missed half of us 0 -
step-back week - 54.56km 4.57 av pace 159 AHR
Gave platelets Monday - tried anyway, I was cold and had to stop - so no running Monday or Tuesday, just a bit of jogging with the kids at training. Out for an early run on Wednesday.Thursday ran home, then out to club session, another run around the Rathfarnham route, and back into work Friday. Yesterday was (yet another) 20k run around Tymon. Started feeling hungry after about an hour but the pace stayed ok. Not allowed run this morning, my daughter's birthday, but I was allowed go up to training so jogged around with the kids and joined in on some of the hill sprints
Knee feeling much better for the rest, but my calves are tight. I've been neglecting my core work and rolling the last few weeks, must get back into it...0 -
60.35 at 5.00/km average
Longish run Monday, around UCD and home, just bits and pieces after that, no club session this week because I was coaching. Went out for a short and easy run yesterday with the intention of doing some strides at the end, but stopped in the first one with a bit of a groin twinge. Felt a bit off this morning warming up - groin again, stiff around the ankle - but it was just the usual pre-race wobbles, nothing gave me any trouble during the race itself.
The race itself... lined up too far back, I'm out of practice, so spent at least 500m dodging people who should really know better. As things started to calm down I noticed my knees were complaining, with the fast start I'd been taking long strides so I switched to a faster cadence and shorter steps. Hit the first mile in 5.24, faster than I've run a straight mile.
Anyway, first k was 3.24, which felt about right, but the rest were slow - 3.42, 3.43, 3.43. theboyblunder cruised past me around 2k and flew up the road, I was doing my best to stay in sight of another Bros Pearse runner, a junior who finished about 10 seconds ahead of me last year. He wasstill moving through the field and I was hanging on to him (and a Bray Runner who introduced himself afterwards as wrstan, good to meet you) but I knew we were both slower than last year
Picked it up a little on the home straight, back to 3.35, and almost caught Conor with a final sprint, but it was a disappointing result really. I was saying to another guy afterwards that I was down 20 seconds on last year and he pointed out that I've hardly been training. Its a fair cop
I can't expect to do any better when I haven't been putting in the work.
Anyway, on the good side, we had a huge turnout from the club, will be looking for photos in the local press and Irish Runner, and a lot of good times (while it was nice being one of the faster runners in the club, its a good thing that there are now 6/7 guys ahead of me) The kids did well in the XC too, we're going to have a lot of strong teams at the Dublins, a lot of kids going to the nationals, including Kid A who was fifth in his race today 0 -
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Run home from work to end the month 14.41k at 4.46 pace
Month|2010|2011|2012|2013
January|38.8|105.61|187.46|257.13
February|35.5|106.68|191.79|212.8
March|53.2|121.83|214|45.93
April|72|106.33|201.18|51
May|75.9|107.13|175.21|41.9
June|90.2|64.85|150.09|89.72
July|118.1|126.92|242.21|147.92
August|124.4|168|240.27|173.96
September|154|171.75|203.69|178.55
October|108.7|191.2|229
November|58.4|128.9|283.87
December|83|166.58|285
Total|1012.2|1578.1|2604
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84.51k @5.04 average
MLR on Monday, around UCD then home, easy runs Tuesday, Wednesday and Thursday morning. Thursday evening, club session, 12x400 with a minute recovery (about 85 seconds on average), and Friday off. Saturday it was back to Tymon for the hill session, and this morning Tymon again for a longer run, 20k. 80 minutes after I finished I was back in Tymon for the kids training. After an extremely slow and creaky warmup I joined in on their hill session
I've really felt the increased distance in my knees this week. Plenty of foam rolling seems to have helped, massage yesterday, and a light week coming up - no running Monday or Tuesday because of platelet donation, no club session Thursday because of the table quiz.0 -
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84.53km @ 4.52 average
Usual out/in Monday/Tuesday, Wednesday/Thursday, with a loop of UCD to start on Monday.
Thursday I was going to take it easy, but our 400m champion had been assigned a 3 mile time trial so a few of us decided to keep her company. I went out fast so she'd chase me rather than run easy with jcsmum and PVincent, they ended up chasing her down.
Saturday, OH and I went up to Marlay for a parkrun. I was getting bored of my hill intervals and need to start racing more regularly, she is doing the Remembrance run next month and wanted some race practice, so it suited us both. Claralara and Digger were volunteering, and Marthastew was out for a shorter jog before the long one tomorrow, but given the weekend, none of the fast runners were around. I guess I blew my best chance at a race win (except it's a timed run, not a race ) Anyway, there was a group of 7 at the front after the first lap, and apart from 1 teenager dropping off and a lad from Kilcoole moving up, it was the same 7 at the finish line. The race run went well enough - knees were sore in the warmup but fine during the run. Its not the fastest of courses but a nice one for a low-key run. Finished in 18.26, reasonable enough, and (I heard later) ahead of another 400m runner, David Gillick.
Today I took advantage of the extra time to do my longest run in a while, 25k in just over 2 hours, around the mud and wind of Tymon.0 -
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92.05km @ 4.54 average
Enjoyed this week much more
Wednesday summed it up - I felt tired and stiff-legged all day, work was manic, it was cold, dark and spitting rain outside, and when I went to put on my running gear I discovered I'd packed my son's extra-small top from last year's Rathfarnham 5k rather than my own :rolleyes: But once I got out, the run felt fast and easy a really nice run
Not all runs this week were as good, but I feel stronger, not as tired, more like a runner again...0 -
56.31 @ 5.00 average
Off-plan this week... Platelet donation on Monday, so 3 days of no running. Thursdays run around UCD and home was the complete opposite of last week - stiff, sore,and slow all the way around. Saturday we had a club run from Marlay Park up Kilmashogue and to the pylons on Ticknock (?), then back to Marlay park for tea and a lot of cake (three birthdays, we had a good excuse ) About 16k round trip, might do the same again on Stephens' Day. Just an hour around Tymon this morning, but then I was up again a couple of hours later for a juvenile/adults training session. Should have worn the Garmin because I put in at least another 30 minutes of running... 0 -
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79.25k @ 4.54 pace
Annoying... it's been a tiring week, but training was on target, until after 3/4 days of being coughed and sneezed on by the younger disease factory I've finally succumbed
I don't feel too bad, but my chest is tight and breathing restricted. Okay for a bit of training with the kids, but a 2 hour run was definitely out. 0 -
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88.98 @ 4.52/km
Missed Monday's run as well, getting over that mild bug. Tuesday's run was sore and stiff, as it always seems to be after a couple of days off. I just don't cope well with rest days. The rest of the week went to plan and the strides are feeling good. After being told about half a dozen times by the juvenile coaches that I need to lift my knees more, I had the bright idea last week of ... trying to lift my knees more. The difference is probably invisible to the naked eye, but it's something else to think about as I run.
The only problem since Monday was trying to do my run this morning. Got up too late for the whole 2 hours, but managed to fit in 90 minutes before eating, showering, changing, and getting back to Tymon for the juvenile unevens. Alex was on a revenge run this morning - last year at the Dublin champs he finished 13th, the first finisher not to get a medal. So he was left standing in the chute while all the kids in front of him were taken into the pen and cheered Last night and this morning he was a bundle of nerves, he's done well this year but this was the race he was worried about. But he smashed it 8th place overall and first home from the club, he's delighted with himself. Off to Waterford in two weeks, and it looks like I'll have to run too... 0 -
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25.75k!
The race is just for fun, I'm marathon training
This weekend we're going to a training session in Athlone, so yesterday was my only chance for a long run. I had to cut it short last week because of XC, and I didn't want to miss two in a row.0 -
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25.75k!
The race is just for fun, I'm marathon training
This weekend we're going to a training session in Athlone, so yesterday was my only chance for a long run. I had to cut it short last week because of XC, and I didn't want to miss two in a row.
Plus it adds to your continuing sand-bagging!
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