Festina lente

8.78 in 49.13 (5.36 pace)

Recovery slog into work with bag

this month: 28/314.85
this year: 88/923.2

8.76 in 48.32 (5.32 pace)

Usual recovery run into work, no bag this time.

this month: 30/333.23
this year: 90/941.58

BHAA 4 mile in Raheny
Garmin time 24.50, 24.44 chip time

Off to de nortside for the first race in the summer league. Lovely day for it - bright, but not too warm, barely any breeze, and a very flat course. Bumped into ecoli and a couple of runners from Bros Pearse during the warmup, and watched some of the women's 2-mile race finish, before changing my watch to miles and lining up for the start.
Started a few rows back from the front, seemed to be about the right place because I wasn't held up much at the beginning, and by the time we reached the first corner. Went off a bit fast, and I noticed I was overstriding after a few hundred metres, so tried to get my stride length back and my cadence up. First mile was still fast, 5.55.
Not far past the 1 mile mark and who comes cruising past but Chinguetti, with his damnably fresh legs He opened up a gap of 2/3 metres immediately, but but I kept him to that through the next mile (my slowest, at 6.21) Back past the start line, and Chinguetti is a little further ahead, maybe 4/5 metres, but I'm still close enough that he can't see me when he turns a corner Some more mini-races going on too, with C pulling away from his little group and the 2/3 guys around me closing the gap on them, and trying to pull away from each other.
Mile 3 went by in 6.15, and I was starting to get a bit worried about my 25 minute target. When we got out onto the road I was able to time C's lead over me - 10 seconds, not good - but I was more focussed on the people around me, all trying to break away from the mini-pack that had formed.
Down to the last corner, and this time when Chinguetti looked back he could see me - curses :pac: Built up a bit of speed on the downhill to the corner, and gave it socks on that (too long!) final stretch. Dropped the group I'd been with, but some other guy caught up on the straight and I just couldn't match his sprint.
Still, made my target time - and an automatic PB for my first 4 mile race.

11.23 total, with the warmup and cooldown run. Then back to the car, to get a text from Mr Slow wishing me a good race, just before I drove home (living up to your username there :))

this month: 31/344.46
this year: 91/952.81


Month|2010|2011|2012
January|38.8|105.61|187.46
February|35.5|106.68|191.79
March|53.2|121.83|214
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|


First 200m+ month, 2 PBs, lots of running... nice :cool:

Track session

In the mood for something different this morning, so I went up to Tallaght track, got ecoli to sign me in. Few laps warmup, bit of core work, then 5 x 60m sprints, with 4/5 minutes recovery on each. While i was working away, tunguska, woddle, and menoscemo came up for their sessions, and for a laugh we finished up with a 400m race. Only timed off our watches so I won't be putting it in the Big 10 challenge, but a good run, and I reckon I could save a few seconds with some track spikes instead of my old marathon shoes.
Jogged back home afterwards, for a total distance of 6.81km.

this year: 92/959.62

and meno running the ultra in Connemara.

Unless... some people dressed up as you guys in full body suits :eek: Seems like a lot of trouble to go to for April Fools day

8.73 in 50.04 (5.44 pace)

Very easy run into work, because I'll be training with the club this evening.

this month: 3/32.09
this year: 94/984.9

11.63 in 57.32 (4.57 pace)

A few days off, and what better way to spend them than jogging around Tymon park in the freezing cold? 'Easy' pace, but I was working a bit harder than that with the wind, and some tiredness in my legs. Broke the first 1000 this year anyway.

this month: 4/51.85
this year: 95/1004.66

19.98 in 1.43.59 (5.12 pace)

Up to Marlay for a few miles with Woddle and a chat about coaching, then back home to let the OH get out to the gym. I'm losing touch with these longer runs - I fall into a pace like today's very easily, but the last few kms today were getting harder - I should have been a bit slower from the start. (Though I suppose I did need to start at this pace to meet woddle in time)

this month: 5/71.83
this year: 96/1024.64