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  • Registered Users Posts: 6,554 ✭✭✭Mr Slow


    RayCun wrote: »
    (for comparison's sake, the week of 11-17 February was 94k at 5.04, 148AHR, so I am way, way off fitness)

    I'm glad to see you're getting back out there Ray and hopefully you can put this behind you. I know it's tough running at paces that once felt like walking and seeing the hr so high, I just made peace with it and then it wasn't such a drag anymore. You haven't been off that long so it should come back pretty quickly.


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


    Hey there...any progress on the knee(s)?? You've been on my mind...wondering how you are doing...and if there is any running joy?? :)


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    Dory Dory wrote: »
    Hey there...any progress on the knee(s)?? You've been on my mind...wondering how you are doing...and if there is any running joy?? :)

    Definite improvements actually - the knee exercises finally paying dividends maybe, and also I've started cycling in and out of work for a bit of low-impact movement. About 50k last week, including a tempo session at the club, first proper session in months. Will be about 60k this week, including another session and a group run yesterday... paying for that today it has to be said. Starting to look forward to racing again finally...


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


    RayCun wrote: »
    Definite improvements actually - the knee exercises finally paying dividends maybe, and also I've started cycling in and out of work for a bit of low-impact movement. About 50k last week, including a tempo session at the club, first proper session in months. Will be about 60k this week, including another session and a group run yesterday... paying for that today it has to be said. Starting to look forward to racing again finally...

    That news is most excellent! :)


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    July 1-7
    52.52 km Pace 5.07 AHR 163
    First club session back was a 2x20 minute tempo run, 4.12 and 4.21 pace :rolleyes:

    July 8-14
    69.94km 5.33 AHR 152
    Tuesday was a pyramid session of sorts, hard work, Thursday we went for an 'easy' run which quickly got to 4.30/4.40 pace, and this morning I went for a 'long' run, 85 minutes, 15k:rolleyes: 5.40 pace.

    I'm still having trouble with paths, especially concrete, but feel okay on grass. A long way to go though.


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  • Registered Users Posts: 3,156 ✭✭✭jcsmum


    RayCun wrote: »
    July 1-7
    52.52 km Pace 5.07 AHR 163
    First club session back was a 2x20 minute tempo run, 4.12 and 4.21 pace :rolleyes:

    July 8-14
    69.94km 5.33 AHR 152
    Tuesday was a pyramid session of sorts, hard work, Thursday we went for an 'easy' run which quickly got to 4.30/4.40 pace, and this morning I went for a 'long' run, 85 minutes, 15k:rolleyes: 5.40 pace.

    I'm still having trouble with paths, especially concrete, but feel okay on grass. A long way to go though.

    You looked super comfortable on Thursday. Nice to see you back training!


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    jcsmum wrote: »
    You looked super comfortable on Thursday. Nice to see you back training!

    Good to see you back Ray!


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    July 15-21
    48.63 km Pace 5.29 AHR 160
    Step-back week last week and physio on Saturday, just a maintenance massage. Had to bail on the Tuesday session of 800s - first one was fine, but a sharp pain in the knee when I started the second. Tried to walk it off and go with the second group instead but no dice.

    July 22-28
    47.27km 5.11 AHR 158
    Monday I overslept :rolleyes: and gave blood in the evening, which ruled out Tuesday, overslept again on Wednesday. For the club session Thursday evening, a tempo run, I had the bright idea of pacing off PVincent. Worked great for the first 20 minutes, a group of us went around at 4.27, but I didn't realise he was planning to push the second run, I ended up being dragged around at 4.04.

    Knee is improving steadily but I'm having a bit of trouble with my right achilles/heel so I'm sitting here with a squash ball under my foot...


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    week -> August 4th
    70.72km, 5.41 average pace, AHR 156
    not much to report... ran most mornings, and I think I'll have to start making a bit more of an effort on those morning runs, because pace and heart rate are both very easy. I'm crawling out of my bed and into the running gear, so I tend to sleepwalk around, need to wake myself up a bit. Today was a decent run, up to Tymon and an hour round the grass, 5.20 pace overall but then I'm very slow at the start.

    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
    September|154|171.75|203.69
    October|108.7|191.2|229
    November|58.4|128.9|283.87
    December|83|166.58|285
    Total|1012.2|1578.1|2604


    Yay, treble figures


  • Moderators, Sports Moderators Posts: 20,364 Mod ✭✭✭✭RacoonQueen


    Good to see things improving for you Ray. Are you going to get back doing some fast stuff with the club?


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  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    The faster stuff is almost easier. I've done a few sessions over the last few weeks, Tuesday was 300/600/1000/600/300/600/100/600/200. While I'm slower than some people I would have been ahead of in January, the gap is not too bad. But my easy runs are all slower and the long runs are harder, I feel as tired this week as I have doe after much heavier weeks in the past.
    I'm okay with it though - there was a period there when I thought I'd never get back into things, but now I feel I'm on a road back at least.
    How about you? You don't seem to be feeling it these days?


  • Registered Users Posts: 730 ✭✭✭antomagoo


    Some nice action with the yard brush today Ray ;-)


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    week > 11th
    rest day on Monday (had to leave the house at 7.30 for the water station, I was not getting up at 6am to run on a bank holiday)
    Session of 800s on Tuesday, about 10 seconds slower than they were, not too bad
    Still tired and sore by Friday, so I took Saturday off, had a lie-in
    Long run this morning, 2 hours @ 5.20 pace, longest I've run unfueled and I really felt it towards the end, but it didn't kill me...


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    last week's stats - 59.57k, 5.22 pace, 154 AHR

    this week - 68.85k, 5.13 pace, 158 AHR
    missed the start of club session Tuesday so improvised my own 200 on, 100 off for 30 minutes
    Yesterday ~20k in 1.40, glass of water before I leftkept the hunger away
    Knees getting stiff again, and I was knackered yesterday evening


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    60.21 k, 4.59 average pace, 158 AHR
    step-back week - Monday was platelet donation so no running Tuesday and no session Thursday. 1.45 long run around Tymon yesterday and an hour easy this morning. Nice to see the pace dropping on those easy runs, 4.54 yesterday and 4.55 today. Very tired yesterday though, and I've been neglecting my exercises...


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    62.01km 5.05 pace 159 AHR

    Rest day Monday, then back to the runmutes, running home on Tuesday and back in Wednesday.
    Thursday was race night in the club. First the kids, 45 of them doing a 2.5k crosscountry loop. I jogged around after them on sweeper duty, so missed the big finish by the under-13s, three of them first home. The adult race was handicapped, so a bunch of them set out only a few minutes after the kids... and I started 16 minutes after that bunch. About 3k on grass, 2k on tarmac, 2 big loops and a small finishing loop, it was tough. Nice to have people to chase down, but it means I went out hard and was hanging on all through the second lap. Passed a bunch of people anyway and finished in 18.58, so I was happy. I'll take a chunk off that in Rathfarnham.
    (The race was won, as usual, by beginners. Of about 75 people running, at least a dozen had never raced before, some had never run a continuous 5k before, and a bunch more had only ever jogged a parkrun. So there was a great atmosphere for the race, lots of cheering and applause photos
    Short recovery run on Friday, 10k yesterday and about 22 this morning


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    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
    October|108.7|191.2|229
    November|58.4|128.9|283.87
    December|83|166.58|285
    Total|1012.2|1578.1|2604


    should be back over 200 this month


  • Registered Users Posts: 5,370 ✭✭✭pconn062


    Good stuff Ray, getting back into it. Have Rathfarnham on my radar as well, never ran it before but heard it's a fairly fast course. Did you do it last year?


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    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.


  • Registered Users Posts: 5,370 ✭✭✭pconn062


    RayCun wrote: »
    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! :)


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  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    I seem to be stuck on this mileage - 61.16km 5.14 av pace 154 AHR
    I was back on the runmutes this week, home Mon, in Tuesday, home Wed, in Thursday. Thursday evening was hectic, juvenile registration night for the club, so I took a lie-in on Friday. Saturday a bunch of us did the Athletics Leader course because we're starting a Little Athletics group, but I got out for a hill session afterwards with jcsmum and WBYeats - the session I haven't done since january, 15 x 200 uphill with walk/jog down recovery. Just an easy 90 minutes this morning around Tymon.


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    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.


  • Registered Users Posts: 2,842 ✭✭✭Micilin Muc


    RayCun wrote: »
    Thursday evening club run around Rathfarnham 5k route.

    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!


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    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 :)


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    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...


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    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 :o 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 :)


  • Registered Users Posts: 5,370 ✭✭✭pconn062


    That's some first mile Ray! :eek: Great result off your limited training, onwards and upwards from here.


  • Registered Users Posts: 3,156 ✭✭✭jcsmum


    Seriously R, you making running 5ks look effortless! Don't know how you do it! Great running!


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    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


    Grindstone-18-In-Diameter-33.jpgHuman-nose_full_size_portrait.jpg


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  • Registered Users Posts: 709 ✭✭✭cianc


    Oh god the hairs.


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