Festina lente

8.9k in 49.26 (5.33 pace)

Double run today, I think the first since the snow when I used to run in and out of work. This evening was a club session, but there was only four of us so we took it easy enough. Up to Stocking Lane for 5 x uphill 300s, 4 at about 4.15 pace and the last at 4.03, then continued over the hill down the other side and back to the kids training. Took that very easy, only speeding up to about 5 minute pace in the last km.

kmtd: 174.58

10.05k in 50.53 (5.04 pace)

Arrived a bit late at club meeting point, and either i was the only one there or I'd missed the others - both equally possible. Decided to do an easy 10k, running up towards Marlay Park and turning back. A bit fast for 'easy' though, and too slow for tempo - just junk miles

Motorcyclist on the road near Marlay, ambulance and two fire engines - didn't look good

kmtd: 195.75

11k in 55.48 (5.04 pace)

Felt wrecked this morning, legs were not grateful for the break at all. Shins were sore for the first 5/6k and I was crawling along at 5.30/5.40 and feeling much slower. then I realised I was going to be late home and the OH was waiting to go to the gym so I had to speed up, ran the 5k home around 4.30 pace.

kmtd: 215.45

9.62k in 54.32 (5.40 pace)

Part of the skeleton crew in work today. Easy run in this morning with a bag on my back (haven't run with a bag in ages), will run home again with the bag as soon as I can sneak out...

kmtd: 258.52

15.62k in 82.14 (5.16 pace)

5 x 1 mile @ race pace
the plan after DCM was to do the McMillan 10k schedule, slightly adjusted, bringing me up to the Raheny 5. This is the first run on the schedule, and is the only one I'll get done :rolleyes: My hip called a stop to the session the first time I tried it, last month, and this month I have two XC races coming up, so the plan goes back in the drawer until February when I'll start again, aiming at either the Great Ireland Run/10k championship or the K-Club 10k.

Anyway, today...
2.6k warmup, up to Tymon Park, 6.22 pace
Mile 1 - 6.38 (4.08 pace), 4 minutes recovery and then
Mile 2 - 6.26 (4.00) "
Mile 3 - 6.43 (4.11) "
Mile 4 - 6.29 (4.02) "
Mile 5 - 6.37 (4.07)
Cooldown - 2.78k home, 5.59 pace

(Not much wind or hills in Tymon, but what there was was against me on miles 1 & 3) A little slower than I wanted - aim was between 4 and 4.05 pace, average there is about 4.06 - but not too bad. It was a really tough session, by the third interval my legs felt like they were made of wood, no bounce or fluidity in my run, but a useful one. I tried accelerating when I felt bad, and it worked at least for a while - it gave one set of muscles a break, but my lungs didn't appreciate it. I also realised I've been taking it too easy in some races - if I don't spend the last couple of miles in a race feeling that bad, I probably haven't run hard enough...

Sub 32.30 in Raheny is the immediate goal, and even adding those mile times together I'm too slow :pac:

Do you have any idea when you'll be able to start training/racing again?

Mr Slow wrote: »

The first indicator will be when I can exert myself without facial numbness coming on, I've started taking Glutamine again which is actually used to treat fatigue (homeopathically) and the signs are positive so far.:)

facial numbness :eek:

You just need to give yourself a good slapping

Not good

incidentally, if any of you internet weirdos are in town on Friday the 20th, I'll be drowning my geriatric sorrows in Against the Grain on Wexford Street, from about 8pm.

until about 10pm, when I'll reach my three-pint limit