[menoscemo]

Originally Posted by jackyback

Niall as i said after the race getting a pb is a mighty result considering a marathon in the same week. 18:xx is deffo there for this year you just got to pick the right race and get the lead up right.
FWIW when i seen you starting to go away from me i thought **** ye you aul grey bollix showing me up

Nice run yourself, especially after a 2k swim this morning
I said the same thing when you came past at 3.5km, but you were too in the zone to hear me.

Also, old? What age are you? That makes you an old bollix too!

[jackyback]

Originally Posted by menoscemo

Nice run yourself, especially after a 2k swim this morning
I said the same thing when you came past at 3.5km, but you were too in the zone to hear me.

Also, old? What age are you? That makes you an old bollix too!

Fair point ye grey badger.

[Aimman]

Well done on the PB. Migfht see you in the park tomorrow afternoon if I have to sleep off a hangover before tackling a run.

[Mr Slow]

As I said last night, a bit of rest leading into a race and you'd smash sub 19!

[Perkina3]

I know you are looking for a sub 19 5km I really do suggest the St. Coca's 5km....Yes I know it's the day before dunshaughlin but it as close to a perfect flat road as you can get.... Like apart from a small area where the road isn't fantastic its as good as you can get....

Well done on the PB as well mate

[W.B. Yeats]

Originally Posted by mrslow

As I said last night, a bit of rest leading into a race and you'd smash sub 19!

To be fair there's a massive difference between long distance and 5km. If you can knock out last night's time 5 days after a marathon then if you put a bit of concentration into the shorter distances you'll knock a lot more off the times.

[menoscemo]

Originally Posted by Perkina3

I know you are looking for a sub 19 5km I really do suggest the St. Coca's 5km....Yes I know it's the day before dunshaughlin but it as close to a perfect flat road as you can get.... Like apart from a small area where the road isn't fantastic its as good as you can get....

Well done on the PB as well mate

Hmmm, would be interesting but dunshaughlin is the target and running that would totally f*** that up. I'll look for another 5k race in the summer. I think I have been doing a lot of VO2 max work but not enough LT runs recently. With that in mind the P&D programme I will be doing for Berlin should bring my short PB's on in leaps and bounds through the summer as there is an LT run almost every week.

[menoscemo]

Met up with Mr slow for a long run in the park this afternoon. A very nice run in the wind and Rain, RQ would have loved it

Started off a bit stiff but the miles went by and the pace seemed to pick up nicely. Mr Slow looks well recovered after cork. I remember Brian and I trying a similar run after dublin last year and we only managed 6 miles at slower than 9 min miles.

9.8 miles @8'17 pace. HR nicely in the low 140's before my HRM started to mess up for the last 1/2 hour of the run.


WTD 6 runs 53.8 miles

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	10/12	58.7
Total	132/163	1163.8

[menoscemo]

10k in 55 minutes (8:58 pace, av HR 137). Just a nice little leg stretcher ahead of tomorrows track work. It's gonna be a light week mileage wise, I have a stag at the weekend so I am likely to only get 4 runs in.

WTD 1 run 6.2 miles

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	11/13	79.7
Total	133/164	1170

[Mr Slow]

Originally Posted by menoscemo

I have a stag at the weekend so I am likely to only get 4 runs in.

You kept that quiet, who's the lucky girl?

[pgmcpq]

Congrats on the PB. Looks to me like you might have lost the 18.xx in mile 1. If you ran a 6.06 after falling and running around a shambolic start you must been pretty much tearing up the first mile. So the fade in mile 3 is reasonable. Stay vertical give yourself a few more days after a marathon and the sub 19.00 will go down hard.

[menoscemo]

Originally Posted by pgmcpq

Congrats on the PB. Looks to me like you might have lost the 18.xx in mile 1. If you ran a 6.06 after falling and running around a shambolic start you must been pretty much tearing up the first mile. So the fade in mile 3 is reasonable. Stay vertical give yourself a few more days after a marathon and the sub 19.00 will go down hard.

Thanks, but I am not so sure you are right.
I think I know the real reason:
I kind of knew I had put on a few pounds since Conn, mainly as a result of continuing to eat like I was running 70 miles/week and the trousers have been feeling a bit tight. I weighed myself this morning for the first time in months, since the new 8 week weight loss challenge is starting on the main forum. I was expecting to see about 11st 12 (166lbs) so i was a bit shocked to see 12 st 3 (171lbs or 77.5 kg). To put that in perspective, when I met you in NY last year I was about 74kg (11st 8 or 162lbs). So the goal is to lose about 7lbs asap. They say a lb of fat is worth a second/km which would give me 35secs over 5k if I lost 7lbs!

I might be a bit late for Dunshaughlin, especially with the stag this weekend but I know what to do and should be down to closer to 160lbs by mid summer.

tldr; I'm fat, need to stop eating cr*p.

[chinguetti]

I wouldn't have put you at that weight either boss. However, if you eat smarter and go easy on the sauce, it will go quite quickly.

I find if i lose too much weight, i get injuries in the legs so nice and gentle on the weight loss.

[menoscemo]

I was really glad that clarlara turned u for this, because this was the kind of session I would normally make excuses for myself and not finish. When I got to the track, Aimman was also there doing laps to keep an eye and keep me honest Claralara was doing a kind of pyramid session which meant I had to keep the recoveries short to get in two laps while she did her 800's and 4 while she did her 1600, so brian will be pleased to know that most of the recoveries where less than a minute

The session went well. The first two intervals were a bit slow merely because the garmin told me I was doing 5'10 pace when my target pace is 5'30 (82/83 per 400m) so I slowed down. Turns out the Garmin was just measuring those laps too long (.27/mile ). After that the intervals were all pretty much bang on:

86, 85, 84, 82, 83, 81, 83, 83, 82, 82, 80, 83.

Warm up and cool down included = 5.7 miles total

They all felt good except nos 8-10 the last 2 were fine.

WTD 2 runs 11.9 miles

Month	No. of days Runnning	Miles
January	28/31	256.3
February	24/28	236.9
March	23/31	221.9
April	22/30	150.2
May	25/31	198.5
June	12/14	85.4
Total	134/165	1175.7

[menoscemo]

Originally Posted by chinguetti

I wouldn't have put you at that weight either boss. However, if you eat smarter and go easy on the sauce, it will go quite quickly.

I find if i lose too much weight, i get injuries in the legs so nice and gentle on the weight loss.

Thanks horse, but the scales don't lie.

I know exactly what i have to do, my main meals will stay the same, but the crappy snacks will have to go until I get the weight off and back to doing big mileage weeks.

I am actually happy enough to get the news, gives me an excuse and I know I can get rid of half a stone quick enough, without starving myself.