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


    RayCun wrote: »
    Time to reset the training paces

    Recovery: 5.47-6.06 5.27 - 5.46
    Easy: 5.10-5.28 4.50 - 5.09
    Long: 5.10-5.47 4.50 - 5.27
    Tempo run/interval 4.25-4.37/4.21-4.31 4.07-4.18/4.04-4.12

    :eek:

    Those paces look very impressive, wow, oh wait they're in km's :P


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.76k in 47.35 (5.26 average)

    Meant to take this slower, but need to find that gear between 'easy' and 'slow jog'. Leg still a bit stiff, but better than yesterday.

    Month|2010|2011|2012
    January|38.8|105.61|187.46
    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|128.9|
    December|83|166.58|
    Total|1012.2|1578.1|


    A good start to the year. Two fun cross-country races, and a decent PB in Raheny. The only downside is that all the racing meant I didn't keep to my 10k a day average, but that's still my second-biggest month.

    kmtd: 301.69
    Runs: 31


  • Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    Ray - That leg doesn't sound right...
    Perhaps you should give it a break/rest day now that you have completed your perfect month??;)


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Not while I can still hop!


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    I'm surprised at you Ray, not having a recovery run the day after a race, I expect you to set a better example. Tut tut.


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  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    14.22k in 47.35 (5.26 average)

    hmmm :(

    Running home at the new, harder 'easy' pace. Was going okay - not so easy, and calves were feeling a bit tight, but grand really - until I was almost home. But then suddenly, pain in the joint of my left big toe :eek: It has been a bit sore before now and then, but this was actual pain. Stopped running, started again, same pain :( Stopped again, took off my shoe, and sock, had a look, but nothing to see. Started running again very slowly, and this time I could continue - but I wasn't running properly, I was basically rolling off the side of my foot rather than forward.

    So... tomorrow I see if a day's rest and a different pair of runners helps. If not, looks like I'll be buying a bike :eek:

    this month: 1/14.22
    this year: 21/315.91


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


    Sorry to hear that, your streak was going well.


  • Registered Users Posts: 522 ✭✭✭sunflowerRo


    Get your peas out of the freezer quick. Sorry to hear that. Damn injuries :(


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    PM me for medical advice :P


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


    Ah sorry to hear that Ray.


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  • Closed Accounts Posts: 2,612 ✭✭✭gerard65


    Sorry to hear about the injury. Play it safe and take a couple of days off. I heard of a man who had a pain in his toe but refused to rest - lost the toe - seriously.;)


  • Closed Accounts Posts: 1,866 ✭✭✭drquirky


    Hey Ray-

    I actually get sporadic big toe pain but only in winter. A friend of mine is a doctor and swears to me that it is related to Vitamin D levels. They get quite low in winter especially as far north as Ireland is- dunno if this is helpful but I've found taking a good vitamin supplement in winter eliminates this pain...


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    You're al just jealous of the streak, I'll never stop, never, never!

    :)

    I'll try another run tomorrow, just an easy one club training session in different runners, and see how I feel. I got a physical therapy/massage voucher for my birthday which I was planning to use soon anyway...


  • Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    You really should take the safer option of a rest day because if I keep having to catch up to you I'm afraid I'll get injured soon too it may get worse!!:D


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    9.1k in 41.40 (4.35 average)

    Risky run tonight, but I had to go up to the club anyway to drop the kid off at his training and pay my subs, so might as well run myself too...
    2k warmup, then 2 x 1200m, with a couple of minutes recovery, at about 10k pace (4.10 ish), then 2 x 1000, more or less the same (4.08ish), finally 2 x 700m, more like 5k pace (3.58, and 3.38), and about a k warmdown.

    I was very conscious of the toe joint all evening, and did have a couple of twinges, but tbh there were twinges everywhere - hip, calves, heel - so I mightn't have thought anything of it if it wasn't for yesterday's run. Anyway, I'm going to be sensible and back off for a while. Not stop running, but bring down the pace and the distances, for at least the next week. I can't make Saturday's BHAA race anyway, so the next race on the calendar is not for two weeks. I should know by then how I am...

    this month: 2/23.12
    this year: 33/325.01


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.65k in 51.33 (5.57 average)

    Slow, slow run into work today, made slower by the bag on my back (didn't leave clothes in work yesterday because I didn't know if I'd be able to run at all today)

    this month: 3/31.77
    this year: 34/333.66


  • Registered Users, Registered Users 2 Posts: 2,551 ✭✭✭chinguetti


    Ray, impressive streak of running but go and get that injury checked out or you might only make it worse.


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Unfortunately, I don't really have time for another week and a half, but I will be getting it checked out then. For the next week it's going to be easy, short runs, mostly on grass, and constant monitoring. It wasn't sore this morning - the rest of my legs gave me more trouble - but I am very conscious of it.


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    5.1k in 29.08 (5.42 average)

    Slow, short and easy. Feeling much better already, but will do my best to restrain myself for the next few days anyway.

    this month: 4/36.87
    this year: 35/338.76


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    5.65k in 33.24 (5.55 average)

    ditto

    this month: 5/42.52
    this year: 36/344.41


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  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    7.06k in 38.45 (5.30 average)

    Ran into St James' to donate platelets. Bag on my bag and meant to keep the pace easy, but it did creep up. My foot was feeling fine during the day, and for most of the run, but I don't think it liked the concrete pavements and was starting to get a little uncomfortable towards the end.

    Then I nearly couldn't give blood, my blood pressure was 98/62 at first, I had to go walk around a bit to get my systolic over 100...

    this month: 6/49.58
    this year: 37/351.47


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Stopped the watch by accident on my way into work, so no detailed stats today...

    this month: 7/58.08
    this year: 38/359.97


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


    RayCun wrote: »
    7.06k in 38.45 (5.30 average)

    Ran into St James' to donate platelets. Bag on my bag and meant to keep the pace easy, but it did creep up. My foot was feeling fine during the day, and for most of the run, but I don't think it liked the concrete pavements and was starting to get a little uncomfortable towards the end.

    Then I nearly couldn't give blood, my blood pressure was 98/62 at first, I had to go walk around a bit to get my systolic over 100...

    this month: 6/49.58
    this year: 37/351.47

    Did that not chafe? ;)


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    typo - it should be 'bag* in my bag**'

    *containing the clothes I would change into***
    **the larger bag being carried on my back
    *** which were the clothes I had changed out of ****
    **** I was wearing running clothes, I didn't run naked to the hospital, carrying all my clothes in a bag

    Glad we could get that sorted out :)


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.69k in 47.19 (5.27 average)

    Run home from work, felt very tired and generally in bits. Blood donation hangover, I think...

    this month: 8/66.77
    this year: 39/368.64


  • Registered Users Posts: 522 ✭✭✭sunflowerRo


    I cant believe you gave platelets again. You are putting the rest of us to shame :o. Fair play dhuit


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    I seem to be paying for it though - must make sure not to schedule any donations in the week before big races...


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


    RayCun wrote: »
    I seem to be paying for it though - must make sure not to schedule any donations in the week before big races...

    Great Karma Ray, fair play to you.


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.64k in 48.53 (5.39 average)

    Can't make the club training this evening :( so ran into work instead. Since this run was unplanned, I had to bring in my change of clothes too. I'm looking forward to being able to run without a bag :rolleyes:

    this month: 9/75.41
    this year: 40/377.28


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  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.65k in 47.44 (5.31 average)

    Another day, another easy run into work with a bag. Getting a bit boring.
    Long run to look forward to on Sunday, and physio some time next week - if both go okay I'll be able to start running faster again.

    this month: 10/84.06
    this year: 41/385.93


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    5.32k in 27.52 (5.14 average)

    Hungover run this morning. Did my usual recovery run circuit but let the legs go at their own speed.

    this month: 11/89.38
    this year: 42/391.25


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    22.98k in 2.02.54 (5.21 average)

    'Long' run day today. Still trying to protect my foot by staying away from hard surfaces so went up to Tymon - you don't get much softer than the mudfest up there - and slogged through the mud for an easy couple of hours. The foot seems to be much better these days - no discomfort there today, just my hips starting to stiffen up towards the end. Still feel it sometimes when I'm walking, so will ask the physio about it anyway.

    this month: 12/112.36
    this year: 43/314.23


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.69k in 47.55 (5.30 average)

    Easy run into work, with bag.

    this month: 13/121.05
    this year: 44/422.92


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    13.68k in 69.43 (5.06 average)

    Day off today. Easy run up through Churchtown at a decent pace, followed by a massage. Nice.

    this month: 14/134.73
    this year: 45/436.6


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    RayCun wrote: »
    13.68k in 69.43 (5.06 average)

    Day off today.

    Obviously day off Work and not running;)


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  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    14.94k in 80.29 (5.23 average)

    Didn't hit my Jantastic target yesterday - and woddle had to be put back in his place :p - so went out for another longish run today. Took it very easy, didn't want to undo the good work of the massage yesterday, so went up to Tymon and plodded through the mud.

    this month: 15/149.69
    this year: 46/451.54


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    9.24k in 43.06 (4.40 average)

    Club session this evening. About 2k warmup, then 2x1200, 2x1000, and 2x800, about 90 seconds between each run. All were at about 5k pace, except the second 1000 when I was just out of gas, was about 4.10 pace. :o Okay, that was one of the uphill-and-into-the-wind runs, but still...

    this month: 16/158.93
    this year: 47/460.78


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.09k in 46.08 (5.42 average)

    Recovery run today, plodding through the mud in my local park - about a k around the perimeter so too small for a real run, but handy for these little runs. A little longer than usual, because I had the time and wanted to stay ahead of woddle listen to the end of a podcast ;)

    this month: 17/167.02
    this year: 48/468.87


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    5.46k in 31.30 (5.46 average)

    Nice easy jog up to the Garda boat club to pick up my number. Met drquirky up there, and an uncle I haven't seen in years - he's joined Lucan Harriers and was doing his first cross-country today. Bumped into ecoli too, and a bunch of clubmates

    4 miles in 28?? (forgot to stop the watch :rolleyes:)

    I wasn't really paying attention as we lined up at the start, and found myself right at the back. ****. I don't mind the dodging people so much as the difficulty in finding the right pace - I don't really know how hard to push in these races so its much easier to start in the middle and work off the people around me.
    It's a three lap race, shaped like a stretched rectangle - two long straights (more or less) with very short lateral connections. One straight was flat grass, ending in a downhill, and the strong wind behind you all the way. Then the way back was mainly uphill, into the wind, and with sections on a trail through the woods with exposed tree roots. My splits don't match the loops exactly, but the pattern is clear - 4.04, 4.23, 4.19, 4.32, 4.06, 4.53 - that 4.53k starts just where the route gets hard.
    I spent the first mile or so kicking myself for getting the start wrong. Second and miles I was still moving through the field, but still felt I was going too slow. I find it very hard to increase my pace during a race - whatever I start at, that's the fastest I'm going to go, until the finish line is in sight anyway. Last mile was tough, the last run up the hills really hurt, but I managed to pick up some speed on the last straight.
    Not a good race really, but a good tough workout.

    5.57k in 33.43 (6.03 average)

    Slow jog back home from the race. I'd forgotten that I live uphill from the park, but this reminded me :o

    this month: 18/184.56
    this year: 49/486.41


  • Registered Users, Registered Users 2 Posts: 5,370 ✭✭✭pconn062


    Well done today Ray, think I might have been standing beside you (or someone else from boards) at the start as I was close to the back as well, were you wearing a boards ac top? I was going top say hello but the race started about a second after I seen the top!


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  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Yes, that was me - think I was the only one in a boards top . (It's a little warm for summer races, but perfect for conditions like today)

    Results are up - I finished in 28.07. Only 2 seconds slower per k than the last race (though I was hungover then :)), and up another grade. (144th of 288 :pac:)

    The good news is that while I was slogging around, scraping into the top half by the skin of my teeth :pac:, my son was finishing his race 5th of 20 (?) in the under-10's 500m up in Tallaght.


  • Registered Users Posts: 522 ✭✭✭sunflowerRo


    Well done Ray. Was very windy today so a great result considering. Enjoy the rest this evening


  • Registered Users, Registered Users 2 Posts: 612 ✭✭✭runrabbit


    RayCun wrote: »
    Yes, that was me - think I was the only one in a boards top .

    I spotted you today too but was too shy to come and say hello!

    There's a good photo of you on racepix!


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    5.24k in 30.45 (5.52 average)

    A bit tired this morning, only had time for a short recovery run anyway.

    this month: 19/189.8
    this year: 50/491.65


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    don't know in don't know! (DON'T KNOW!!! average)

    Left my watch at home this morning :(
    More or less 10k home, in about an hour :rolleyes:

    On the good side, it's definitely getting brighter, it was daylight all the way home today

    this month: 20/199.8
    this year: 51/501.65


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    9.61k in 50.40 (5.16 average)

    Nice bright morning too :)

    this month: 21/209.14
    this year: 52/511.26


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    16.64k in 87.11 (5.14 average)

    Nice run this evening. Started with a 6k lap around UCD on the trail (cheers ecoli - I'd got as far as the Fosters Avenue exit before, but didn't realise there was a way through behind the residences), something I think I'll be doing again, then home.
    Left foot feels a bit odd now and again. Not even twinge-level, but sometimes I feel very aware of a section of the top of my foot, or my big toe. oh well....

    this month: 22/225.78
    this year: 53/527.9


  • Closed Accounts Posts: 6,492 ✭✭✭Woddle


    RayCun wrote: »
    16.64k in 87.11 (5.14 average)

    Nice run this evening. Started with a 6k lap around UCD on the trail (cheers ecoli - I'd got as far as the Fosters Avenue exit before, but didn't realise there was a way through behind the residences), something I think I'll be doing again, then home.
    Left foot feels a bit odd now and again. Not even twinge-level, but sometimes I feel very aware of a section of the top of my foot, or my big toe. oh well....

    this month: 22/225.78
    this year: 53/527.9

    For fcek sake, now I'll have to go out later...:D


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    10.9k in 52.42 (4.50 average)

    Club session this evening
    A couple of k warmup, then 25 minutes of intervals - 200 fast, 100 slow (more or less, we're not running on a track). Afterwards some of the guys suggested 'jogging back the long way', which turned out to mean 4k+ at about 4.30 pace :rolleyes: :)

    this month: 23/236.68
    this year: 54/538.8


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    8.69k in 49.24 (5.41 average)

    Recovery run into work. Seem to be a bit phlegmy yesterday and today - the youngest has had a cough, which I hope she's not passing on to me...

    this month: 24/245.37
    this year: 55/547.49


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