Festina lente

shazkea · 12-07-2012 1:00pm

19:14 and you finished feeling like you had not run race...great stuff Ray. Roll on Rathfarnham.

jcsmum · 12-07-2012 1:05pm

menoscemo wrote: »

RayCun wrote: »

I respectfully suggest that racing 5ks every week and pacing marathons is not the best way to become unbroken.

I'm afraid it's a lost cause Ray. This one used to be great at doling out sensible advice but he appears to have caught 'the bug' that's going around

My sentiments exactly.

jcsmum · 12-07-2012 1:10pm

RayCun wrote: »

Finished (in a hailstorm for the last k :eek:) by kicking past some people on the track, but not feeling like I'd run a race at all.

I'll just have to wait for Rathfarnham to give my 5k time a good kicking...

What's with all the kicking?

Seriously Ray, great time....again.

RayCun · 12-07-2012 1:23pm

I have evolved into a ginormous pair of legs. Run, kick, type with my toes... it's about all I can do

Mr Slow · 12-07-2012 5:48pm

RayCun wrote: »

I respectfully suggest that racing 5ks every week and pacing marathons is not the best way to become unbroken.

If you have a solution Ray I'd be delighted to hear it, so far I have:

Rested
Stopped running for 2 months
Taken Antibiotics
Trained gently by hr
Kept all of my long runs under 12 miles for the first 3 months of the year
Tried every supplement available
Taken naps
Wasted money on the GP
Cut out alcohol
Increased alcohol consumption

So I'm damned if I do and damned if I don't, so I may aswell do.

Rant over;)

shels4ever · 12-07-2012 6:02pm

Mr Slow wrote: »

If you have a solution Ray I'd be delighted to hear it, so far I have:

Rested
Stopped running for 2 months
Taken Antibiotics
Trained gently by hr
Kept all of my long runs under 12 miles for the first 3 months of the year
Tried every supplement available
Taken naps
Wasted money on the GP
Cut out alcohol
Increased alcohol consumption

So I'm damned if I do and damned if I don't, so I may aswell do.

Rant over;)

I know what you mean, for such a simple sport it can be very complex.

RayCun · 12-07-2012 7:25pm

10.06k in 48.50 (4.51 pace)

Easy run home from work. Kept the pace around 4.50 as much as possible.

Supposed to be doing couch 2 5k training this evening, but the rain meant the kids training was cancelled, which meant the boy had to be brought home, which means someone else got to stand in a muddy field in the rain watching people jog around in circles

July: 12/140.04
this year: 185/1943.32

RayCun · 13-07-2012 8:44am

9.7k in 48.17 (4.58 pace)

Easy run back into work. Another 'late' night last night (coaches meeting) so I was a bit tired.

July: 13/149.74
this year: 186/1953.02

RayCun · 14-07-2012 9:09am

10.38k in 50.08 (4.50 pace)

OH out for the day today, so only time for a shortish easy run in the morning...

July: 14/160.12
this year: 187/1963.4

RayCun · 15-07-2012 3:27pm

26.01k in 2.08.12 (4.56 pace)

Long run day rolls around again... 8kish up to Knocklyon to meet a few people from the club, their regular 10k loop around Stocking Lane, and 8k or so home again afterwards. Good to have company through the middle section, made it easier to keep things consistent. Started to flag a bit in the last miles but kept the pace up to home.

July: 15/186.13
this year: 188/1989.41

RayCun · 16-07-2012 9:51pm

7.1k in 37.06 (5.14 pace)

Easy run into James' to give blood.
For some reason they decided to go with my right arm again. All going fine for about 20 minutes, when draw pressure started dropping and return pressure started to rise, and oh look, I appear to have a golf ball in my arm... and that was the end of this month's visit.

July: 16/193.23
this year: 189/1996.51

RayCun · 18-07-2012 6:32pm

4.18k in 26.07 (6.15 pace)
about 9k

Yesterday, took it very easy. Wasn't going to run at all, but I had the couch 2 5k group to train, so I jogged around with them for a while.
Forgot to pack the Garmin and ipod this morning. Kept the pace on the slow side of easy on the way home. Not going to push at all over the next couple of days, and then will do the normal long run on Saturday.

July: 18/206.41
this year: 191/2009.69

RayCun · 19-07-2012 8:34am

Whoever tidied up my watch yesterday must have switched it on too, it was out of charge this morning. Doh!

about 9k again, taking it easy again.

July: 19/215.41
this year: 192/2018.69

Dotcomdolly · 19-07-2012 8:58am

RayCun wrote: »

Whoever tidied up my watch yesterday must have switched it on too, it was out of charge this morning. Doh!

about 9k again, taking it easy again.

July: 19/215.41
this year: 192/2018.69

Wasn't me! :cool:

RayCun · 19-07-2012 9:44pm

5.82k in 35.38 (6.07 pace)

and out again this evening, with the couch to 5k group

July: 19/221.23
this year: 192/2024.51

RayCun · 20-07-2012 8:50am

9.66k in 48.26 (5.00 pace)

Watch charged and on my wrist

Still not pushing at all, but was happy to go a little faster than the last few days. I'm wearing the Wave Elixirs on more of these easy runs, to get more used to them ahead of the half, and I really feel it in the calves.

July: 20/230.89
this year: 193/2034.17

RayCun · 21-07-2012 1:31pm

26.09k in 2.10.20 (5.00 pace)

First run in Phoenix Park in ages. Ran up, having trouble keeping my pace down to about 5min/kms, and did about 8k before meeting macinalli, digger, claralara and meno in the car park. Ran with them down the Kyber, up Military and the s-bends, and through the glen. The pace was a little slow for my run, but a little fast for the guys just starting a marathon LSR so we parted ways at the junction of Ordnance and Furze. I picked the pace back up to 5 min kms down to the other end of the park and for a loop through the war memorial gardens before heading to home. The last 30 minutes were a bit tougher, partly because I was on the stretch through Inchicore and Bluebell that usually means I'm almost done, but I knew I'd have to run around the local park for a few minutes to make up the distance. Those last few k felt tough, but they were also fast, 4.50 and 4.39.

July: 21/256.98
this year: 194/2060.26

RayCun · 22-07-2012 10:14am

9.94k in 49.35 (4.59 pace)

Didn't feel all that easy - legs still stiff and tired from yesterday. Warm and windy day out there, glad I'm not racing.

July: 22/266.92
this year: 195/2070.2

RayCun · 23-07-2012 7:12pm

18.01k in 90.18 (5.01 pace)

Tough run today. This made 56k in 3 days (33 miles?) which I think is the furthest I've done in that period. I was tired after Saturday's run, Sunday recovered a bit but still a bit tired, and today I could still feel those two runs. Plus it's hot and windy, and I hate heat. (usually I'd have done a recovery run yesterday, but I'm saving that for tomorrow, ahead of the 1500m) But I need to build endurance, so these runs have to be done... Anyway, it was never easy, but never too hard, just a bit of a slog all the way around. Lap of UCD first, along the canal past the boot campers, through Bushy and a couple of laps of a local park just to bring up the distance. Tired now, and will break out the foam roller (for the first time in months) this evening.

July: 23/284.93
this year: 196/2088.21

Mr Slow · 23-07-2012 8:12pm

RayCun wrote: »

18.01k in 90.18 (5.01 pace)

Tough run today. This made 56k in 3 days (33 miles?) which I think is the furthest I've done in that period. I was tired after Saturday's run, Sunday recovered a bit but still a bit tired, and today I could still feel those two runs. Plus it's hot and windy, and I hate heat. (usually I'd have done a recovery run yesterday, but I'm saving that for tomorrow, ahead of the 1500m) But I need to build endurance, so these runs have to be done... Anyway, it was never easy, but never too hard, just a bit of a slog all the way around. Lap of UCD first, along the canal past the boot campers, through Bushy and a couple of laps of a local park just to bring up the distance. Tired now, and will break out the foam roller (for the first time in months) this evening.

July: 23/284.93
this year: 196/2088.21

That's some run in that heat Ray, well done.

davenewt · 23-07-2012 8:44pm

This made 56k in 3 days

*cough*54.04km*cough*

Now get back out there and give us our 1.96km!

Hahaha, really all I can say is :eek:

Some of us can only dream of that at the moment!

RayCun · 23-07-2012 9:03pm

davenewt wrote: »

*cough*54.04km*cough*

Damn I though I did 28k on Saturday... Maybe I was supposed to do 28k

(checked the plan, it was just 26k. Phew

)

RayCun · 24-07-2012 8:38am

8.75k in 51.46 (5.54 pace)[/URL]

Finally a recovery run

July: 24/293.68
this year: 197/2096.96

RayCun · 25-07-2012 8:21am

4.75k in 28 minutes

Went out again last night with the couch to 5k group for their 28 minute run. Had the boy in tow as well (and a couple of other juveniles) because their training finished last week. (You'd think as one of the associate coaches I'd have remembered this :rolleyes::o)
A steady 6 minute pace in the worsening rain. Nice recovery for me, longest time running for the group, and also the furthest my son has ever run. He was pretty tired afterwards but grand during the run, didn't slow down at all. So now he wants to do a proper 5k...

July: 24/298.43
this year: 197/2101.71

belcarra · 25-07-2012 9:39am

RayCun wrote: »

This made 56k in 3 days (33 miles?) which I think is the furthest I've done in that period.

Conn ultra here you come??:D

RayCun · 25-07-2012 10:04am

When I am old(er) and slow(er)

Marthastew · 25-07-2012 1:39pm

RayCun wrote: »

When I am old(er) and slow(er)

Are you implying that those of us who have run Conn Ultra are old and slow;)?

What's the goal for you tonight for the 1500? I won't be joining you as I'm staying strong on my racing ban..... Well, it's really only because I'm just in form 16 miles with 12@PMP so I'd make a holy show of myself:) Best of luck with it

RayCun · 25-07-2012 1:45pm

:pac:
No, just that I want to squeeze the last drops of fast running from my legs before it's too late. I'll save the ultras for when I have to admit all speed has gone and all I have left is endurance:)

And speaking of speed... no real target for the 1500, I've never run one before and haven't trained for it at all. I ran a mile around this time last year in just under 6, I'd hope/expect to be under 5.30 in a mile now, so that is about 5.10 for 1500? I won't look at my watch anyway, just try to go by effort, those around me, and the lap clock. (I know the splits for 5 minutes, but only because they're easy to remember

)

pconn062 · 25-07-2012 2:01pm

RayCun wrote: »

:pac:
No, just that I want to squeeze the last drops of fast running from my legs before it's too late. I'll save the ultras for when I have to admit all speed has gone and all I have left is endurance:)

And speaking of speed... no real target for the 1500, I've never run one before and haven't trained for it at all. I ran a mile around this time last year in just under 6, I'd hope/expect to be under 5.30 in a mile now, so that is about 5.10 for 1500? I won't look at my watch anyway, just try to go by effort, those around me, and the lap clock. (I know the splits for 5 minutes, but only because they're easy to remember )

I'm no expert on the 1500m Ray but what's worked out well for me in the last two is going out really hard in the first 300m to settle into a position. Then it's just a case of holding on as best you can. Don't look at your watch at all just concentrate on going as quick as you can sustain. It will really start to burn in the last 400m but try and maintain form and push for the finish. One thing to try and avoid is getting caught on either the very inside of the first lane or out in the middle of the second lane as you could get stuck running somewhere you don't want to be. And don't be afraid to go for it, sub 5 should definitely be achievable. Good luck!

RayCun · 25-07-2012 9:48pm

4.75k in 23.59 warmup
1500m in 5.09
.96 in 6.16 cooldown

BHAA 1500m out in Irishtown. Arrived out around 7 so did a few warmup laps on and off with clubmates while waiting for my race, and a few heelkicks and strides in the last few minutes. Felt more tense than usual before the race, I guess because this was only my second track race, and first time at this distance. No clocks on the track at either the start line or finish, so I set the garmin to show elapsed time only and used it as a stopwatch.
It was a combined race with runners from standards 7-10. The 10 guys went first, then a 4 second gap to the 9s, 4 seconds to my group of 8s, and the few 7s just behind. I should really have spent more time checking who was in standard 8 with me because there were no static groups - the people in front were being reeled in from the start, the people at the back were closing immediately.
First 300 went by in 56 seconds, a bit fast (the 5.00 splits are easy to remember) I think from the fast start, but by then I'd settled into a pace. 700m mark was 2.21, slowed down a bit to outside 5.00 pace. No real change for the next 500m, next thing I knew it was the back straight and I thought "****, this means I have to speed up, doesn't it?" Pulled back a place by the bend and 5 seconds of sprinting - dropped back to a run when my calf hurt - was enough to take another place.
A decent time in the end, about what I expected, but not really a satisfying race. I've no feeling for the distance, no sense of when I'm pushing hard enough, so - just like the mile race last year - I finished thinking I'd taken it too easy. The good news is there's a mile race at the beginning of September so maybe this experience will help me there.

July: 25/305.33
this year: 198/2108.61

RayCun · 26-07-2012 6:32pm

10.06k in 50.13 (5.00 pace)

Easy run home from work. Legs a bit sore from yesterday - and it's pretty hot out there - so didn't push the pace at all.

July: 26/315.39
this year: 199/2118.67

RayCun · 27-07-2012 8:43am

9.39k in 46.56 (5.00 pace)

Feeling a bit tired today. The only rouble with the long days and bright mornings is that it can make it a little harder to get in extra sleep, especially with the kids. And I could use an extra bit of sleep.

July: 27/324.78
this year: 200/2128.06

RayCun · 28-07-2012 11:21am

24.91k in 2.04.40 (5.00 pace)

Long run with the club. Ran up to Marlay Park, followed the coach's 10k route around the park (covering every blade of grass in the process), then home again. The only trouble with this run is getting up and down from the park - concrete paths all the way

July: 28/349.71
this year: 201/2152.97

RacoonQueen · 28-07-2012 1:56pm

RayCun wrote: »

4.75k in 23.59 warmup
1500m in 5.09
.96 in 6.16 cooldown

BHAA 1500m out in Irishtown. Arrived out around 7 so did a few warmup laps on and off with clubmates while waiting for my race, and a few heelkicks and strides in the last few minutes. Felt more tense than usual before the race, I guess because this was only my second track race, and first time at this distance. No clocks on the track at either the start line or finish, so I set the garmin to show elapsed time only and used it as a stopwatch.
It was a combined race with runners from standards 7-10. The 10 guys went first, then a 4 second gap to the 9s, 4 seconds to my group of 8s, and the few 7s just behind. I should really have spent more time checking who was in standard 8 with me because there were no static groups - the people in front were being reeled in from the start, the people at the back were closing immediately.
First 300 went by in 56 seconds, a bit fast (the 5.00 splits are easy to remember) I think from the fast start, but by then I'd settled into a pace. 700m mark was 2.21, slowed down a bit to outside 5.00 pace. No real change for the next 500m, next thing I knew it was the back straight and I thought "****, this means I have to speed up, doesn't it?" Pulled back a place by the bend and 5 seconds of sprinting - dropped back to a run when my calf hurt - was enough to take another place.
A decent time in the end, about what I expected, but not really a satisfying race. I've no feeling for the distance, no sense of when I'm pushing hard enough, so - just like the mile race last year - I finished thinking I'd taken it too easy. The good news is there's a mile race at the beginning of September so maybe this experience will help me there.

July: 25/305.33
this year: 198/2108.61

You can do better than this I reckon. One of our guys who I remember you commenting on overtaking in XC races has done a few 1500m in 5:01 lately and is desperately trying to get under 5. Did 5:01 on Wednesday too, you should definitely be up there with him. He won his race, I'd say he was doing the same one as you?

RayCun · 28-07-2012 2:31pm

RacoonQueen wrote: »

You can do better than this I reckon. One of our guys who I remember you commenting on overtaking in XC races has done a few 1500m in 5:01 lately and is desperately trying to get under 5. Did 5:01 on Wednesday too, you should definitely be up there with him. He won his race, I'd say he was doing the same one as you?

Yes, I can do better. Maybe not under 5 this year, but better than this. But I'd have to do a few more races at this distance, and do more specific training, and the focus this year is the half marathon followed by crosscountry. The mile at the beginning of September is the only other track race I'll do this year.

jcsmum · 28-07-2012 2:39pm

RayCun wrote: »

24.91k in 2.04.40 (5.00 pace)

Long run with the club. Ran up to Marlay Park, followed the coach's 10k route around the park (covering every blade of grass in the process), then home again. The only trouble with this run is getting up and down from the park - concrete paths all the way

July: 28/349.71
this year: 201/2152.97

And you didn't pm me!?!?!

RayCun · 29-07-2012 4:18pm

6.59k in 39.08 (5.57 pace)

Slow and easy recovery run this morning.

July: 29/356.3
this year: 202/2159.56

RayCun · 31-07-2012 8:45am

18.96k in 93.02 (4.54 pace)

Medium long run - a lap of UCD before heading for home, and a lap of a park on the way back to make up the distance. Two glasses of wine with dinner and I was asleep a couple of hours later

9.91k in 49.07 (4.57 pace)

Easy run back in to work.

July: 31/384.17
this year: 204/2187.43

RayCun · 31-07-2012 8:40pm

5.63k in 30.02 (5.20 pace)

Supposed to be a recovery run with the couch to 5k group, and I guess it was, just not as slow as it should have been. My son came along, and there were a couple of other juniors there. Two of them got into a bit of a race, so I had to keep up with them.

July: 31/389.8
this year: 204/2193.06

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|201.18
May|75.9|107.13|175.21
June|90.2|64.85|150.09
July|118.1|126.92|242.21
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|

So, the goal for this month was to increase the mileage. Mission accomplished - but I am pretty knackered now.
Next month, I'll try to keep the distances more or less the same, but hit more of the club training sessions (now that couch 2 5k is almost over) and do some more speed work.

RayCun · 01-08-2012 4:03pm

1.82k in 11.12 (6.10 pace)
4.12k in 16.16 (3.57 pace)
2.26k in 13.11 (5.51 pace)

Failed time trial

Jogged up to local park, where there are laps of about half a mile.Plan was for 8 laps, which I should be doing between 24.30 and 25 minutes (BHAA race a few months ago was 24.44) I knew this would be tough though, because I find it very hard to push myself running on my own - much easier when you have someone in front of you, or at the very least a race time, to chase. Went about as I expected - first mile 6.11, second mile 6.24, third mile stopped halfway. 'Going as expected' is part of the problem of course - thinking it was going to be hard gave me permission to quit, and I took it.

August: 1/8.2
this year: 205/2201.26

RayCun · 01-08-2012 4:20pm

On the plus side, some retail therapy this afternoon in Amphibian King/Base2Race
mpm_e3854493a5e35b31c990c050419acde8_380_280_ffffff_75.jpg

RayCun · 02-08-2012 9:28pm

10.02k in 48.44 (4.52 pace)

Easy run home from work. Achilles a bit tender but it was grand after a couple of miles. Had to stop for a minute a couple of k from home, to give a rebellious colon a good talking to

but otherwise fine

5.12k in 30.05 (5.53 pace)

Final training session with the couch to 5k group, though I'll be doing some easy runs with them this month until the kids training starts again. Looks like a good bunch of them, maybe 15-20 people, will join the club at the end and keep up the training, and I'd say a few more will keep running just not with the club. Not too bad out of 60ish people who signed up in total.

August: 2/23.34
this year: 206/2216.4

RayCun · 03-08-2012 8:41am

10.02k in 49.59 (4.59 pace)

Easy run into work. It's morning, my brain hasn't woken up yet, I can't be coming up with interesting remarks all the time ...:)

August: 3/33.36
this year: 207/2226.42

jcsmum · 03-08-2012 10:59am

Ray, what colour club t-shirts came out of that bag last night?
I must be colour blind or something

RayCun · 03-08-2012 11:08am

jcsmum wrote: »

Ray, what colour club t-shirts came out of that bag last night?
I must be colour blind or something

Ah they're just training t-shirts. White with green and yellow Knocklyon Runners/Bros Pearse logos on the chest. For people who don't wear singlets

I can ask Peter to bring along a singlet for you on Tuesday/Friday if he has some at home...

RayCun · 04-08-2012 2:34pm

29.18k in 2.23.29 (4.55 pace)

Long run day - longest since the last marathon, and I think the longest of this training cycle.
Set off early for Phoenix Park, and about five minutes down the road it started lashing rain. Only lasted about about ten minutes but I was soaked through. Got to the park and set off up Military, the s-bends, furry glen, and up to the Castleknock gate. Pace was a little fast up to this point so from the gate I went on the trails around the north side of the park (thinking that this would slow down my pace because it would be harder work - it made sense at the time :rolleyes:) Back on paths around by the zoo, down Wellington and back through the hilly section, then down Chesterfield to the Kyber and out for the final run home.
This last stretch was harder - uphill all the way from the river, into the wind, and I was getting tired. Plus more junctions and traffic lights to stop at, breaking the rhythm of my run. Kept the pace under 5/k to the end anyway

August: 4/62.54
this year: 208/2255.6

RayCun · 05-08-2012 11:47am

4.99k in 32.34 (6.32 pace)

Recovery run - brought the kid out with me today. He's been well capable of doing the 5k runs during the week, and this way he won't be racing other kids. Think we'll make a habit of this

August: 5/67.53
this year: 209/2260.59

RayCun · 06-08-2012 11:31am

19.85k in 97.40 (4.55 pace)

This one got tough too - up to Tymon park, one long, twisty lap through the mud then a short lap on the path and home. Feeling tired for most of the second half of the run.

August: 6/87.38
this year: 210/2280.44

edited to add - bringing the kids up the Sugar Loaf is probably not the ideal recovery :rolleyes:

RayCun · 07-08-2012 9:26pm

1.73k in 10.38 (6.10 pace)
6.39k in 27.38 (4.20 pace)
1.73k in 9.47 (5.40 pace)

Back to the club sessions, back to Stocking Lane:)
Jogged from the meeting point to the bottom of the hill and got the group together. Then the session was bus stops - run hard to the first bus stop, jog back 20/30m and back to the bus stop, then run hard to the next stop. It's about 2 miles over the hill and down to the bottom and about 7 bus stops. No break at the end, just turn around and do the same thing back. Nice to run fast in a group again.

August: 7/97.23
this year: 211/2290.29

Dory Dory · 08-08-2012 1:33am

Bus stops??? LOVE it! You know, whatever it takes to keep things interesting!

Festina lente

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