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


    That went more or less as expected. Tired Thursday, still tired yesterday, and tired again this morning :):rolleyes: Conditions in the park were great for racing, but my legs had absolutely no interest. The funny thing was that I could put in surges any time I liked, and was having absolutely no trouble aerobically, but my legs just refused to go any faster when running 'normally' :pac: It lead to a weird race where every couple of minutes I'd lean forward and close a gap or pass some people out then settle back into a regular stride. Let loose on the final downhill (3.17 for the last k), though even that was very stop-start.
    Official time 18.19, which I think is about 10 seconds off (didn't stop my watch on the finish line:rolleyes:) but I don't mind too much either way. I felt comfortable, like I was moving well. Slowly! but maybe there's a base there to build on. Masters XC and Raheny next month I should go into fresher, and maybe I'll do another parkrun before then - the one downside to today is I don't think I emptied the tank (or didn't have a tank to empty) and that does need practice...
    eta - 18.12 on the chip, sounds about right


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


    93.73 km @ 4.57/km

    Why is there a smell of buttered toast every Sunday morning on Peter's Road, when there isn't an open cafe for miles? :confused:
    Who was on a PA at 7am this morning somewhere in the area? :confused:


  • Closed Accounts Posts: 4,742 ✭✭✭ultraman1


    RayCun wrote: »
    93.73 km @ 4.57/km

    Why is there a smell of buttered toast every Sunday morning on Peter's Road, when there isn't an open cafe for miles? :confused:
    Who was on a PA at 7am this morning somewhere in the area? :confused:
    Dat wuud be d mother in law,,,shes a bit of a screamer,and likes a bit of batch.


  • Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    Is 18:19 faster than CL's pb? :P


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


    Is 18:19 faster than CL's pb? :P

    who? :confused: ...
    ... oh, didn't she post on boards back in the old days?


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


    Guilt attack: just got a call from platelet clinic asking could I come in and donate, and I said no, I can't, because I'm training :o


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


    weekend in the life of the best club in Ireland
    ...
    South Dublin anyway
    ...
    better than Tallaght at least :D


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


    RayCun wrote: »
    weekend in the life of the best club in Ireland
    ...
    South Dublin anyway
    ...
    better than Tallaght at least :D

    Jaysus, everyone in your club must have won something or other. Medals for all it seems, no wonder there is no winning mentalilty in the club :pac: (in fact your only actual winner won no award :rolleyes:).


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


    menoscemo wrote: »
    Jaysus, everyone in your club must have won something or other. Medals for all it seems, no wonder there is no winning mentalilty in the club :pac: (in fact your only actual winner won no award :rolleyes:).

    We reward excellence, and we have a lot of excellent members:).
    (We also have a rule on the adult side that you can't win the same award two years in a row, and she won it last year)


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


    oh, but you've reminded me I left out some awards. Don't worry, these were Dublin athletics awards, not club awards :)


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  • Registered Users, Registered Users 2 Posts: 954 ✭✭✭W.B. Yeats


    Nice write up Ray
    "The next generation"- hopefully we will be digging that one out in 20 years time to remind them where and when it started- (don't show it to AAI- I don't think 2 yr olds are covered by the insurance!!!)


  • Closed Accounts Posts: 768 ✭✭✭Letyourselfgo


    RayCun wrote: »
    weekend in the life of the best club in Ireland
    ...
    South Dublin anyway
    ...
    better than Tallaght at least :D


    Good read and great to see you's going so well, helps keep us on our toes.


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


    menoscemo wrote: »
    Jaysus, everyone in your club must have won something or other. Medals for all it seems, no wonder there is no winning mentalilty in the club :pac: (in fact your only actual winner won no award :rolleyes:).
    RayCun wrote: »
    (We also have a rule on the adult side that you can't win the same award two years in a row, and she won it last year)

    :(
    Way to steal my moment guys! ;):P


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


    83.77 @ 4.55/km

    distance down, sessions back in. Thursday evening was 6 x 4 minutes on, 3 minutes recovery. I did this on a green where I used to do 800s, extending the second lap. It took a couple of intervals to get the hang of it, its been ages since I did this kind of training on my own, and I was coasting on the uphills. From round 3 on I started finding the right effort level and keeping it going through the lap. It was mainly either uphill or downhill, and the downhills were a good wake-up halfway through the lap
    Other than that, an easy week. Did have to do two 6am runs around purgatory, and a 7am run around Tymon this morning, so far so normal...


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


    84.5 @ 4.51

    Two trips to purgatory this week and two sessions, though both sessions were a little compromised by the weather. Thursday evening was supposed to be the same 4 on/3 off session as last week. I think the laps were coming in a little short last week so I extended them this time, but too far :rolleyes: Anyway, pace was all over the place because of the wind, last week I was speeding up on the downhills and working uphill, this week the wind hit like a wall when I turned to go down and blew me up the hills. Only 5 intervals because I had to get back to the juvenile training for some medal presentations :)
    Tempo run today, 20 minutes jog up to Tymon, 20 minutes at pace, and a cooldown. Crazy wind again, the second half of the run seemed to be into the wind every way I went and was joined by some nice icy rain. 3.52 average pace and I was working hard for it, a lot more running at this pace required...


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


    one of the guys in the club put this together


  • Closed Accounts Posts: 768 ✭✭✭Letyourselfgo


    Very good, might have a bash at sth similar later. I see my little one made the cut :D that's her in the screen saver


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    Good to see you getting back to fitness ray - hope 2014 brings you the running rewards you should have had in 2013.


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


    Good to see you getting back to fitness ray - hope 2014 brings you the running rewards you should have had in 2013.

    It will need to if he's to justify the title of his log ;)


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


    Are you planning to hold her coat ;) at Raheny or Bohermeen next year?


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


    Monday was another early run, this time up to Tymon and around, couldn't be arsed dealing with the dogs in the local park. Tuesday was Tymon again,this time for a hill session.The wind was mental so I couldn't do the usual session - I would have been blown up the hill and the walk/jog back would have taken twice as long. Instead I did the hill from the playground to the footbridge. 250m long, mostly sheltered from the wind, but not entirely. About halfway up the woods on the left were interrupted by a path, so the wind blew me sideways, and of course the closer you get to the top of the hill the less shelter it offers so the last 50m I was running through treacle. 12 of those were enough, I jogged home as the sun came up, before I froze completely. Enforced rest day on Wednesday
    Longish run on Thursday, back to Tymon, groin and calves sore from the day off, took at least 30 minutes before I felt ok. Just an hour on Friday.
    Saturday was parkrun day. A few weeks ago I told jcsmum that she should try running some parkruns at an unsustainable pace to push herself out of sheer comfort zone. Also one of my presents this year was The Art of Running Faster, and one of the things the author says he asks new coachees is, when they are running at their limit, what is it that stops them running faster? Between the two I decided that this run was going to be about suffering. I was kind of hoping theboyblunder or someone about that standard would be running too,so I could have chased them for 3k and blown up, but as it happened there were no fast runners along :(
    Got up to Marlay early enough to do a 10 minute warmup jog and then join the DSD-led drills, so by the time we lined up I wasn't feeling too cold. The race sorted itself out very quickly - as usual a couple of kids shot out at the start along with a few other over-eager runners, but by the time we passed the 1k mark (in 3.32) they'd dropped off and I was in 4th. Passed two on the corner and put in a bit of a burst to leave a gap, so there was just one guy in red about 10/15m in front. Worked hard through the woods and around by the football pitch, couldn't hear the guys behind any more, but the guy in front in still 10/15m ahead. Up the hill,running well, but that ****er in red is still 10/15m ahead. By the 3k mark I am toast - mission accomplished! :pac: - breathing is ragged, calves are sore, knees refusing to lift and the gap ahead is widening. At times in the 4th k it was like running on my own, guy in front is out of sight in places, so is the lead bike, and I'm convinced the guy in 3rd must be closing the gap because I'm slowing so much. Finally turn into the concert field again and the sharp left lets me see him, about 15m back, but he must be hurting as much as me because even staggering around the last loop the distance ahead and behind stayed about the same.
    Not a particularly good run (and certainly not a great time) but satisfyingly painful. I was wrecked for a good 10 minutes after the race and have been sore all day, well and truly out of my comfort zone.


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    Good running ray. Ballsy! The hill is a heartbreaker. I have fresh memories of being in a jocker there. 5k races are evil....


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


    70.45 @ 5.05 for the week
    Supposed to do a longer run this morning but still very sore so only managed a short recovery


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


    RayCun wrote: »
    70.45 @ 5.05 for the week
    Supposed to do a longer run this morning but still very sore so only managed a short recovery

    What at what?? Fookin KM's ;)


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


    44 miles at 8.08 average?
    350 furlongs, a minute each?


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    RayCun wrote: »
    44 miles at 8.08 average?
    350 furlongs, a minute each?

    hahahaha whats that in hands?


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


    Are you running BHAA x-country on Saturday Ray?


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    Love that tactic you used in the Park Run, would love to try it sometime, guess it takes a different way of approaching the race (run).


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


    pconn062 wrote: »
    Are you running BHAA x-country on Saturday Ray?

    No, next race is the Dublin Masters. I don't like to miss the BHAA races in Tymon and Cherryfield because they're home turf, but four weekends in a row would kill me :(
    Love that tactic you used in the Park Run, would love to try it sometime, guess it takes a different way of approaching the race (run).

    It didn't work exactly as planned. I guess what I really wanted was a 3k race at my limit and the idea was that if I was following someone fast enough, their first 3k of 5 would be the same as my 3k flat out. As it happened, there was only one guy ahead of me and he had a good lead from the start (judging by his PB he must have relaxed after the first k) so I didn't get the same effect as if I'd been sitting behind someone for 10 minutes trying not to be dropped. But the main thing I got out of it was that I pushed harder in the first half of the race than I would have otherwise, I knew as I was running that the effort was not sustainable. I think I was getting a little too comfortable recently, and if you're not going to blow up in a parkrun where can you do it?


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


    Still sore from the weekend. lap around UCD and then home yesterday, but when I checked the plan that lap was unnecessary - a pity as some of it hurt! Recovery run in this morning, first recovery run in a long time (cycling has taken the place of these runs). Think I'll have to skip tomorrow's session and just take it easy to the weekend.

    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|196.88
    November|58.4|128.9|283.87|208.34
    December|83|166.58|285|233.23
    Total|1012.2|1578.1|2604|1837.3


    four or five decent months training, and **** all for the rest of the year :(
    Still slower than I was this time last year, expect to be slower in Raheny and probably Bohermeen than 2013, and have no idea if I'll hit my targets for the second half of the year...


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    If the DCM is the target there is loads of time ray. I had 5 weeks completely off in 2012, back running in may and ran a 8 min pb in dublin. We just need to stay healthy and slowly crank it up....


  • Closed Accounts Posts: 2,663 ✭✭✭claralara


    Howdy neighbour... Just wanted to say I really like your Christmas tree.... I also can't wait until it's down so I can get a proper look in the windows!! ;) Haha.

    We'll have to hook up for a run-mute some time if that's still something you do?

    Best of luck with the goals for 2014 :)


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


    :eek::eek::eek::eek::eek::eek:


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    I have the restraining order forms filled out ray, will bring them down to training :)


  • Closed Accounts Posts: 2,642 ✭✭✭TRR


    I have the restraining order forms filled out ray, will bring them down to training :)

    Tallaght AC had to fill one in too after she screamed the C-word expletive at her partner in crime after he pipped her in the Christmas GOAL mile. Poor innocent tallaght juvenile athletes had never heard such bad language.


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  • Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    I have the restraining order forms filled out ray, will bring them down to training :)

    Obviously meno gave them a taste of their own medicine by moving onto their doorstep. Now poor Ray is a victim. Poor Ray. :(


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


    RayCun wrote: »
    :eek::eek::eek::eek::eek::eek:

    I see you are getting really paranoid now and even threatening to make the Jogger's FB page private :rolleyes:

    Booo!!!, what are we tallaght ac boys going to do for a laugh now in the evenings?


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    menoscemo wrote: »
    I see you are getting really paranoid now and even threatening to make the Jogger's FB page private :rolleyes:

    Booo!!!, what are we tallaght ac boys going to do for a laugh now in the evenings?

    Its so they can plan their drive by's to takeout the competition :D


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


    menoscemo wrote: »
    Booo!!!, what are we tallaght ac boys going to do for a laugh now in the evenings?

    Please! I do not want to know what the Tallaght boys club gets up to in the evenings. I'm glad you're all happy together, but also that you don't live next door:P.
    (you notice that claralara and digger don't set up their binoculars outside your houses)


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


    Took it very handy for the rest of the week, 6k at recovery pace on NYD, very easy runs in and out of work Thursday and Friday. Thursday evening one of the more gung-ho coaches :) organised a training session. Dropped the kid up for training, he didn't mind the wind and rain. I was half thinking of helping out, but there were enough coaches already and I decided I'd be warmer going out for an easy run myself :) Right calf is still tight and I wanted to give it as much recovery as possible.
    So, one session missed this week, I had to do the other one. Checked the weather forecast and it looked like today was the better bet, but it didn't seem that way when I woke up at 5.30 to hear the wind driving the rain against the windows :( Luckily, another couple of hours made all the difference, when I woke again at 7.30. Just the running bit left to do then...
    20 minute warm-up + 5 x 1 mile @ 3.53/km w/3 minutes recovery + one hour easy
    Took the warm-up very easy, just jogging up to Tymon. I can't set up intervals on the watch anymore - well, I can, but it doesn't beep so there's no point - but I had a stretch of the sli na slainte in mind that I reckoned was about a mile. Forgot to turn off autolap on the first run, but it came in around 3.51 pace. Then 3.51, 3.47, 3.51, 3.49 (for 1.66k). The only dodgy bit was running across a wooden bridge which seemed to get slippier every time I crossed it.
    I was very happy with that, honestly didn't expect to hit the pace on most of the intervals, so that carried me through the first 30 minutes or so of the easy run. I started to get very tired towards the end, though I met my brother and a few other sportsworld sales assistants (in my park! the cheek!) for a few minutes distraction. Inhaled a couple of bags of haribo when I got home, to get the energy to climb the stairs, and am only starting to feel human again now after a bowl of muesli, two eggs, three slices of ham, three oatcakes, a glass of juice and a cup of tea... (out of chocolate milk :(:()


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


    would you believe that I wrote a brilliant update yesterday, full of tears and laughter, poetry and philosophy, but the boards turtle ate it?
    of course not :pac:

    88.32k @5.15/km last week
    Lesson learned - check the training plan before your first run of the week. Was only supposed to be a 70k week, maybe without that longer run I would have been able for the session on Wednesday. Or maybe not.

    I was feeling full of energy this evening as I left work for the run, and set off at a faster pace around UCD. Felt a bit stiff around the ankle after a few minutes and thought about slowing down but ran it off instead, and decided as long as I didn't push too hard there was no problem running a bit faster today, I'd be recovered by Wednesday, no problem. Kept a decent effort up all the way home, and finally stopped my watch to see how fast I'd been going.
    4.57
    pace :pac:


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


    4.57 pace?? Per mile?? That's savage moving Ray! ;)


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    pconn062 wrote: »
    4.57 pace?? Per mile?? That's savage moving Ray! ;)

    Not with Ray, I am waiting for the day he announces he has bought a bike, Reckon those Tri heads left him here as a spy :D


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


    ecoli wrote: »
    Not with Ray, I am waiting for the day he announces he has bought a bike, Reckon those Tri heads left him here as a spy :D

    Normally I'm not a snitch but I saw him swimming in the Poddle river! ;)


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


    ecoli wrote: »
    Not with Ray, I am waiting for the day he announces he has bought a bike, Reckon those Tri heads left him here as a spy :D

    I already have one, which I use for commuting as god intended :) The day you see me going out for a cycle and calling it a training session :rolleyes: or pedalling furiously in a shed to go nowhere :pac::pac:, shoot me and put me out of my misery;)
    digger2d2 wrote: »
    Normally I'm not a snitch but I saw him swimming in the Poddle river! ;)

    Nah, that was just cross country practice in Tymon :)


  • Registered Users, Registered Users 2 Posts: 2,934 ✭✭✭Dotcomdolly


    Raycun swimming? har! the closest he gets to the water on hols is a leg dangle while reading his book at the edge of the pool!.


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    RayCun wrote: »
    The day you see me going out for a cycle and calling it a training session :rolleyes: or pedalling furiously in a shed to go nowhere :pac::pac:, shoot me and put me out of my misery;)

    Give it time, you have yet to experience the mid life crisis!


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


    Give it time, you have yet to experience the mid life crisis!

    :pac: long past that stage :)


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


    Tuesday - run into work, strides at the end
    Wednesday - 'character-building run'. Home from work, eat dinner, running gear and tracksuit on, out for an hour of Little Athletics, tracksuit off and around to the local park for 25 laps in the rain :eek: Getting very bored of this park, but it's an even tarmac path, reasonably well-lit by the streetlights outside, and is almost exactly a km/lap, which is handy. Round and around and around, counting laps, each lap is 4% of the total, so counting percentages... after 15 laps I switched to counting down, but for some reason that was much harder :pac: so back to counting up... about 27k in 2 hours 10, pace did slip a bit in the last few k though.
    Thursday - run home from work, strides at the end
    Friday - back in to work
    Saturday -just up to Tymon and one lap around, strides afterwards

    Going to be over distance again this week, just hard to get my head around running less, and when I realise at the end of the week that I'm ahead I don't want to take a day off...


  • Closed Accounts Posts: 784 ✭✭✭Stazza


    RayCun wrote: »
    Tuesday - run into work, strides at the end
    Wednesday - 'character-building run'. Home from work, eat dinner, running gear and tracksuit on, out for an hour of Little Athletics, tracksuit off and around to the local park for 25 laps in the rain :eek: Getting very bored of this park, but it's an even tarmac path, reasonably well-lit by the streetlights outside, and is almost exactly a km/lap, which is handy. Round and around and around, counting laps, each lap is 4% of the total, so counting percentages... after 15 laps I switched to counting down, but for some reason that was much harder :pac: so back to counting up... about 27k in 2 hours 10, pace did slip a bit in the last few k though.
    Thursday - run home from work, strides at the end
    Friday - back in to work
    Saturday -just up to Tymon and one lap around, strides afterwards

    Going to be over distance again this week, just hard to get my head around running less, and when I realise at the end of the week that I'm ahead I don't want to take a day off...

    How on earth do you manage to count 25 laps without getting all messed up? If I'm doing a session of 8x1 min hill reps, I have a pile of 8 stones and when I get to the bottom, one gets thrown off the pile. Without my stones I'd end up confused. Good run too.


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