"We can rebuild her!"

shazkea · 13-11-2011 1:50pm

Hope you didn't forget the stretching when you got home. We'd hate to have to say "We told you so"

rainbow kirby · 13-11-2011 4:15pm

shazkea wrote: »

Hope you didn't forget the stretching when you got home. We'd hate to have to say "We told you so"

I did stretch, mostly because you and Nules guilt-tripped me :pac:

Nules10 · 13-11-2011 5:54pm

rainbow kirby wrote: »

I did stretch, mostly because you and Nules guilt-tripped me :pac:

Good

You looked as if you were really enjoying the run today RK

rainbow kirby · 13-11-2011 8:07pm

Nules10 wrote: »

Good
You looked as if you were really enjoying the run today RK

Oh I was, when you've spent as much time on the couch lately as I have it's amazing to get out for a good run in the park on a sunny morning

Brianderunner · 13-11-2011 8:29pm

3 points from cynical me;

1) There's no fat in coke

2) If you can knock out 8 mls in training, what's stopping you hitting the 1k for the year?
3) How did you get out of bed that early on a Sunday, i'm impressed :pac:

rainbow kirby · 13-11-2011 8:38pm

Brianderunner wrote: »

1) There's no fat in coke

You know what I mean :pac: Same terminology applies to proper Erdinger vs non-alcoholic.

Brianderunner wrote: »

2) If you can knock out 8 mls in training, what's stopping you hitting the 1k for the year?

Need to maintain a hair over 30mpw for that, got 23 miles on my schedule next week. I've just run out of time really, and don't really feel like getting injured. That said, if I'm within 45 miles of it by Christmas Day there could be an epic week...

Brianderunner wrote: »

3) How did you get out of bed that early on a Sunday, i'm impressed :pac:

Trust me, I was not very impressed to hear my alarm going off this morning, my phone is lucky it didn't get fecked across the room. :pac:

claralara · 14-11-2011 2:38pm

Nice to see you back up and at it RK. It’s been a tough few months. Bring on the iron ladies

BTH · 14-11-2011 3:14pm

claralara wrote: »

Nice to see you back up and at it RK. It’s been a tough few months. Bring on the ironing ladies

FYP

Sorry but it had to be done

rainbow kirby · 14-11-2011 4:16pm

BetterThanHoyte wrote: »

Sorry but it had to be done

Eh no ted. :pac:

rainbow kirby · 14-11-2011 10:16pm

Going to the match tomorrow (even if it is a total dead rubber at this stage, can't see Estonia getting 5 goals in Dublin), so swapped tonight's day off for tomorrow's easy run. Did 6.8km, average pace 5.57/km, average HR 146 / max 164. Felt good throughout, which surprised me after doing my longest run in ages yesterday.

rainbow kirby · 16-11-2011 9:35pm

Plan for this evening - 1 mile easy, 2 miles @ MP, 1 mile easy. May have run the MP miles a little too quickly in an attempt to get the run over and done with and get out of the rain (I'm seeing a cheeky 4.57 kilometer split on my Garmin from the middle of the run) - total distance covered 6.8km, average overall pace 5.35/km, average HR 154 / max 179. Hate this crappy weather, particularly because for the run I was heading pretty much straight out after getting a bit damp on the bike coming home from work!

RayCun · 16-11-2011 9:53pm

Jingle Bells?

rainbow kirby · 16-11-2011 9:55pm

Quite possibly

RayCun · 16-11-2011 9:59pm

rainbow kirby · 17-11-2011 9:31am

Getting a sports massage this evening, so today's run had to be done early (something that does not exactly fill me with great joy). Plan was 4 miles easy, did 6.8km, 6.11/km average pace, average HR 149 / max 164. Only just starting to feel in any way awake now, and I could really do with a big mug of coffee before I hop on the bike into work...

Hit 800 miles for the year this morning though, the last 100 miles has taken me since the first week in September. :rolleyes:

rainbow kirby · 18-11-2011 11:58am

I had put to the back of my mind just how much pain was involved in sports massages! There's going to have to be some serious stretching this evening, I'd gotten seriously stiff while I was off the road. Probably didn't help that I engaged in some commuter racing on the bike on the way home after the massage last night... :pac:

rainbow kirby · 19-11-2011 1:59pm

Swapped the weekend's runs around so I could get out for my long run with the group today. Goal for today was 7 miles, which is the distance the group was planning. Add in the run to the start point and back (via the Spar on Ellis Quay for the mandatory post-long run can of real Coke) and we're at 15.1km covered. Average overall pace 6.09/km, average HR 149 / max 172. Absolutely delighted with that run, and my legs are feeling pretty good today now after the battering on Thursday night.

Jingle Bells 5k in 2 weeks? Bring it on.

xebec · 19-11-2011 6:17pm

Jees, my average HR was 170! Not very fit or dodgy HRM, more likely bit of both but felt pretty comfortable today... More of this soon.

Mr Slow · 19-11-2011 8:17pm

xebec wrote: »

Jees, my average HR was 170! Not very fit or dodgy HRM, more likely bit of both but felt pretty comfortable today... More of this soon.

Good to see you back!

rainbow kirby · 19-11-2011 9:22pm

xebec wrote: »

Jees, my average HR was 170! Not very fit or dodgy HRM, more likely bit of both but felt pretty comfortable today... More of this soon.

Good stuff man, great to see you back on the road

hf4z6sqo7vjngi · 19-11-2011 9:56pm

Whats the target for Jingle Bells J? Must register myself!!

menoscemo · 19-11-2011 10:00pm

Corbin Gigantic Ostrich wrote: »

Whats the target for Jingle Bells J? Must register myself!!

Ohhhh, now I have a target

hf4z6sqo7vjngi · 19-11-2011 10:06pm

menoscemo wrote: »

Ohhhh, now I have a target

Time to beat you again in another 5k race:) We probably have the same time goal so should try push each other on, whilst i am looking for a pb (under 19.11) i really would like to hit 18.xx.

menoscemo · 19-11-2011 10:10pm

Corbin Gigantic Ostrich wrote: »

Time to beat you again in another 5k race:) We probably have the same time goal so should try push each other on, whilst i am looking for a pb (under 19.11) i really would like to hit 18.xx.

It's sub 19 or bust for me. If we can be on or just behind target at 2k we should be ok. The last 3k is down the fast side of the park. (miles 10-12ish in the half)

hf4z6sqo7vjngi · 19-11-2011 10:19pm

menoscemo wrote: »

It's sub 19 or bust for me. If we can be on or just behind target at 2k we should be ok. The last 3k is down the fast side of the park. (miles 10-12ish in the half)

Did not know over half it was downhill, thats a fast section so perhaps a 3:50km for the first 2k and open up the boosters on the downhill for the last 3k. I will just follow you until 4.5km and then open a gap;)

menoscemo · 19-11-2011 10:33pm

Corbin Gigantic Ostrich wrote: »

Did not know over half it was downhill, thats a fast section so perhaps a 3:50km for the first 2k and open up the boosters on the downhill for the last 3k. I will just follow you until 4.5km and then open a gap;)

Here's the map
http://www.donoreharriers.com/images/_client_specific/JingleBellsMap2011%281%29.jpg
Yeah that's pretty much my plan except the last bit of course. We might get our 200m race after all

rainbow kirby · 19-11-2011 11:45pm

Corbin Gigantic Ostrich wrote: »

Whats the target for Jingle Bells J? Must register myself!!

I'm mostly doing the Jingle Bells as a fitness test, so anything around 25 minutes (ie. faster than the crappy 26.0something I ran at the Donore race back in May) and I'd be happy. Going to be a while before I can have a really good crack at things.

jcsmum · 20-11-2011 11:18am

Best of luck with the 5k. Hope all your patience and hard work pays off.

rainbow kirby · 20-11-2011 10:05pm

Plan for today was 4 miles easy with 4x80m strides - did a total of 7.03km with the 4 strides at the end, average pace overall 6.11/km, average HR 139 / max 158. Didn't look at the Garmin at all until the start of the strides, just relaxed into the run as much as I could. Would have done this run this morning, but I wanted to watch the mighty Leinster stitch up a bonus point win by half-time

rainbow kirby · 22-11-2011 10:56pm

A yoga studio near me has a deal where it has (almost) unlimited classes for a month for €55, so I decided to give that a go and started out yesterday with a "Mindful Yoga" class. Great stretchout and rather relaxing.

Stomach was being a bit tempremental this evening, so it was nearly 9 before it settled and I got out for my planned run - 4 miles on the schedule today. Took it nice and easy, 6.7km covered, 6.13/km average pace, average HR 139 / max 159.

rainbow kirby · 23-11-2011 10:28pm

Plan for this evening - 1 mile easy, 1 mile @ MP, 1 mile easy, 1 mile @ HMP, 1 mile easy. Took a bit of motivation to get myself out, mostly because I have steak for dinner and I was taking ages to decide whether running or steak would come first. :pac: Anyway. 8km covered, average pace overall 5.53/km, average HR 147 / max 171. Cheated a bit by heading out along the road towards Chapelizod rather than heading up into the park, fewer hills... Felt good anyway, the MP mile felt very controlled at ~5.40/km pace, took the HMP mile at ~5.20/km, naturally a bit tougher but not too bad! Happy with that overall.

Trying a Hot Yoga class tomorrow evening, so hoping to get up at a crazy hour of the morning and get the run done before work...

rainbow kirby · 23-11-2011 10:28pm

Plan for this evening - 1 mile easy, 1 mile @ MP, 1 mile easy, 1 mile @ HMP, 1 mile easy. Took a bit of motivation to get myself out, mostly because I have steak for dinner and I was taking ages to decide whether running or steak would come first. :pac: Anyway. 8km covered, average pace overall 5.53/km, average HR 147 / max 171. Cheated a bit by heading out along the road towards Chapelizod rather than heading up into the park, fewer hills... Felt good anyway, the MP mile felt very controlled at ~5.40/km pace, took the HMP mile at ~5.20/km, naturally a bit tougher but not too bad! Happy with that overall.

Trying a Hot Yoga class tomorrow evening, so hoping to get up at a crazy hour of the morning and get the run done before work...

claralara · 23-11-2011 10:38pm

Really glad to see you back out and about properly RK! Great stuff!

Looking forward to your report on the hot yoga - was looking into it in a place beside work there. Very tempted...

rainbow kirby · 24-11-2011 9:43am

Early morning run done, feck everything about going for a run when it's still dark at 7.30am. :pac:

6.8km covered, average pace 6.13/km, average HR 149 / max 166. Was about 3/4 asleep for the first half, and about half asleep for the second half.

rainbow kirby · 24-11-2011 11:00pm

Hot yoga this evening. Enjoyed that - hard work and extremely sweaty, but I feel like I've had a really good stretch and I'm really relaxed now.

Glad I got out for my run this morning though, the rain this evening :eek:

Mr Slow · 25-11-2011 3:44pm

rainbow kirby wrote: »

Hot yoga this evening. Enjoyed that - hard work and extremely sweaty, but I feel like I've had a really good stretch and I'm really relaxed now.

Sounds great

rainbow kirby · 26-11-2011 4:06pm

Garmin battery ran out mid-run today. I hate when that happens... Plan for today was 4 miles easy, did the same 6.8km loop that I've been doing, no idea of pace or HR (obviously). Pretty meh run in general, didn't help that there was a strong headwind into my face for the first half. It's done though now, and that's the main thing. Slightly more interesting session tomorrow...

I was mildly amused though by the amount of layers I saw someone wearing while running in the park - Trinity hoodie, gloves, full-length tights, leg warmers, big wooly hat... and her face did not resemble a tomato in any way, shape or form. Feck sake like, it's 13C, not -13C

captain P · 26-11-2011 4:33pm

rainbow kirby wrote: »

I was mildly amused though by the amount of layers I saw someone wearing while running in the park - Trinity hoodie, gloves, full-length tights, leg warmers, big wooly hat... and her face did not resemble a tomato in any way, shape or form. Feck sake like, it's 13C, not -13C

I always get a good giggle outta people dressed like that in this kind of weather

rainbow kirby · 29-11-2011 10:46pm

Plan for today - 4 miles easy. Originally planned to do this run this morning, but one look out the window at the wind and rain and I curled up under the covers for another hour. The run ended up not being quite so easy in the end, heard some really worrying news this evening and ended up running relatively hard to try and shut the mind down for a while. 6.8km covered, average pace 5.24/km, average HR 156 / max 178.

jcsmum · 29-11-2011 11:17pm

Hope you're ok. Nothing like a good run to clear the mind....if only for a while.

metamorphosis · 30-11-2011 1:23pm

Likewise, hope it's nothing too bad.

Great to see you getting back in form.

rainbow kirby · 30-11-2011 11:35pm

Planned run for this evening didn't happen because I ended up cycling over to my mam's. 10km uphill into a gale force headwind and lashing rain, it's the stuff Irish misery memoirs are made of...

rainbow kirby · 01-12-2011 8:46pm

And a much more pleasant cycle into work this morning (wind behind me and downhill virtually the entire way), apart from discovering that my DS Trainers provide little to no cold protection for my toes!

Missing the hot yoga class I wanted to go to this evening (starts at 7.55 and I won't get over in time) because my letting agent can't tell the difference between 7.00 and 7.40 :mad:

rainbow kirby · 03-12-2011 2:01pm

Jingle Bells 5k today. Almost didn't bother getting out of the bed this morning, really wasn't happy about my first night of unbroken sleep in nearly a week being ended by an 8am alarm on a Saturday. Crankiness wasn't helped by being told by stewards at the clubhouse that there wasn't anywhere to store a bag near the startline, leaving my stuff (including my jacket) in the clubhouse, and then going past a baggage van on the way up. The net result of this was major grumpiness and freezing my tits off on the startline. Anyway. Didn't really have a plan for the race, just decided to run by feel - long sleeve over the Garmin and check it at the end. Tried to draft from as many people as I could, thankfully there were a few relatively big guys at a similar pace to me so that did help. It took me until 3km to really settle into the race, and it felt like I'd crossed a mental barrier at that stage because that's where I'd dropped out of the 10k in Dun Laoghaire back in August. Pretty much picked it up from there, and finished in 24:26 - my second fastest 5k ever. Absolutely chuffed with that - 22 seconds off my PB (from this race 2 years ago), my fastest 5k this year by 9 seconds, and takes a rather large dump all over my time from the Donore 5k in May.

If anyone cares, Garmin link

What next? Will do another 5k soon, a flatter course on a good day and I think there's going to have to be a sub-24 attempt. I wasn't dead at the end today, there's more to come - but it has given me a decent indicator of where I'm at, and it bodes well for a third-time-lucky sub-40 attempt at Raheny.

captain P · 03-12-2011 2:06pm

Congrats, great run!

Woddle · 03-12-2011 2:30pm

Great stuff RK, you deserved every second of that PB with all the set backs you've had to endure. Roll on 2012.
I'm doing the Liffey valley on new years day, super course aswell and less numbers. I can see uo setting another PB

Well done

jcsmum · 03-12-2011 6:08pm

Well done, super effort. That should be a huge confidence boost for you. Onwards and upwards.

Nules10 · 03-12-2011 7:06pm

well done rk great run. That was me hollering at you coming up to the finish

rainbow kirby · 04-12-2011 6:40pm

And back out this morning, for my planned 5 miles. Was back up at de mammy's, so I got a nice reminder about the Firhouse wind tunnel... 8km covered, average pace 5.51/km, average HR 155 / max 172. Legs seem relatively OK after the race, which is a good sign. Wouldn't mind getting to a yoga class tomorrow just to have a nice stretchout though.

digger2d2 · 04-12-2011 6:53pm

rainbow kirby wrote: »

and freezing my tits off on the startline..

It's okay, I found them! Will I hold onto them until I see you next or give to Dr Fagan to 'mind' for you?

"We can rebuild her!"

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