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Sub430 · 26-11-2009, 19:57

Quote:

Originally Posted by menoscemo

On a side note, it is great to see so much activity on the log. Seein Sub430 update everyday is motivating me to get my 5 runs in per week!!

Good stuff.

Make sure you do the LSR on the Sat as that will give me a kick up the arse to do something on Sunday- on the jar straight after work tomorrow, no point saying I'll take it easy as a good mate is home that I haven't seen in months (and the wife is away)

OI · 26-11-2009, 20:40

You guys are making me sick with all your running and stuff, ooohh look at me I'm running up hills during my lunch, I'm so brilliant, bleuuugh.

I on the other hand, was at bell x1 last night and got sloshed, now I have a hangover and it's great, bottom line - running is for losers!!!

This post is not in anyway triggered by any sort of jealousy

menoscemo · 26-11-2009, 21:15

Quote:

Originally Posted by OI

You guys are making me sick with all your running and stuff, ooohh look at me I'm running up hills during my lunch, I'm so brilliant, bleuuugh.

I on the other hand, was at bell x1 last night and got sloshed, now I have a hangover and it's great, bottom line - running is for losers!!!

This post is not in anyway triggered by any sort of jealousy

Come on man, get the finger out.

**rainbow kirby** · 26-11-2009, 22:06

Quote:

Originally Posted by OI

You guys are making me sick with all your running and stuff, ooohh look at me I'm running up hills during my lunch, I'm so brilliant, bleuuugh.

I on the other hand, was at bell x1 last night and got sloshed, now I have a hangover and it's great, bottom line - running is for losers!!!

This post is not in anyway triggered by any sort of jealousy

Get out and run off all that beer

menoscemo · 27-11-2009, 20:15

5km handy today in the gym while watchin home and away

Followed by weights.
LSR planned tomorrow up and down the dublin mountains. I just checked the route on map my Run there, it is 13.5km with 6km climbing, 6 down and 1.5 flat. In the 6.5km climb there is an ascent of 400m with the steepest gradient being 12%

Should be tough, I am looking forward to it!!

Sub430 · 28-11-2009, 14:51

Planned booze up last night postponed until tonight fortunately so got a run in today.

7 slow miles. In my marathon training I don't think I ran the slow runs slow enough so am really trying to slow these down.

McMillan has my long slow runs (4 hour marathon) 9:39 to 10:39 min/mile.
I ran based on HRM trying to keep it under 150 on the flat and 155 on the hills and didn't check pace for the run just to see how it would work out.

Avg pace was 10:20 min/mile so right in the McMillan range and avg HR 149.

Happy with that, hard to keep HR down though, had to slow a few times. I'm going to continue with this basic HR training (knowing it has it's faults) and see how it goes by trial and error. At some stage I may to the proper HR/LT test but for now this will do.

Freezing out there today, coldest run I've experienced, hair actually froze a bit. Base layer and two long sleeved tops. Realised after around 2.5 miles that it wasn't cold anymore. Gimme cold anyday though, it's the wind that sucks.

7 miles in 1:12:35. Avg pace 10:20. Avg HR 149.

Also did half an hour core and stretching.

menoscemo · 28-11-2009, 15:54

Just back from hilly Run up the Dublin mountains, Unfortunately I had to cut it a little short as by the time I got back down as far as the junction of Stocking lane with Mount Venus Rd the fog had well and truly rolled in and I couldn't see five yards in front of myself. I didn't fancy running down Stocking lane and up Edmondstown Rd in that (no footpaths) so I cut it short by running back across MT Venus.
Strange run today-On the downhill sections I was going really slow and couldn't seem to get my HR above 130-135 and was doing km's about 5 1/2mins, yet I couldn't seem to go faster. I think maybe it was that the hill was so steep I was nervous of slipping and spent most of the descent braking.

Anyway Overall 9.2 km in 56 mins Pace 6:09/km AvHR 146 elevation gain: 293m elevation loss 287m

Sub430 · 01-12-2009, 10:12

Planned a short run this morning but once I poked my nose outside, I decided against it, thar be half a gale blowin'.

Did speedwork on the treadmill instead.

8 x 30sec at 11mph (17.7kmh), incline plus 1. 30-40 sec recovery. Mile w-up and w-down.
HR was between 170-179.
The first 7 were fine but I felt the 8th one.
Enjoyed stretching the legs all the same, much prefer this sort of workout to the long runs.

Did some strengthening work too.

Looking forward to the 5k now, it's a PB no matter what happens

menoscemo · 01-12-2009, 13:27

Quote:

Originally Posted by Sub430

Looking forward to the 5k now, it's a PB no matter what happens

Are you doing Jingle Bells? I got a call from them last night, telling me I coud pick up my number on friday evening as well as Saturday.

I have been feeling a bit under the weather for the past few days. Sore throat, chesty cough and a bit of a temperature. I don't think it is too serious and I hope to be OK for saturday, but not much training this week

Sub430 · 01-12-2009, 13:40

Quote:

Originally Posted by menoscemo

Are you doing Jingle Bells? I got a call from them last night, telling me I coud pick up my number on friday evening as well as Saturday.

I have been feeling a bit under the weather for the past few days. Sore throat, chesty cough and a bit of a temperature. I don't think it is too serious and I hope to be OK for saturday, but not much training this week

I am, haven't heard anything from them though, where can the number be picked up?

Sorry to hear you're feeling a bit off, you'll be grand for Saturday though, no worries.

Sub430 · 01-12-2009, 13:43

Quote:

Originally Posted by Sub430

I am, haven't heard anything from them though, where can the number be picked up?

Ignore that, just found this

http://www.boards.ie/vbulletin/showp...96&postcount=7

menoscemo · 01-12-2009, 14:07

Yeah, they rang to say you can pick up the numbers at the clubhouse between 2 and 8pm on friday too. I asume they will get round to rining all entrants this week.
See you there. Introduce yourself, I will be wearing my Boards AC vest over a long sleeved top.

Sub430 · 01-12-2009, 17:09

Quote:

Originally Posted by menoscemo

.
See you there. Introduce yourself, I will be wearing my Boards AC vest over a long sleeved top.

Will do, I will be in long sleeve Adidas blue/yellow DCM09 colours.

Sub430 · 02-12-2009, 09:03

Lovely run this morning, something satisfying about starting your run and it's pitch black and 40 or so minutes later it's morning.

4.5 miles in around 40minutes - somehow hit the stop button on the watch at mile 2.8

HR <150

Might do a short run tomorrow with some strides then kick back until the race on Sat.

One of my arse muscles is very tight, have stretched and foam rolled it, hopefully that calms down by Saturday.

menoscemo · 02-12-2009, 19:07

I was feeling a bit better today so I decided to go out and stretch my legs after work. It turned into a bit of an unplanned tempo run as I started speeding up km after km.
Unfortunately I think my form is way out and I am doubting the sanity of my run. On the 5th Km I ran 4:39 which is way under my 10k goal pace and would equate to about a 23min 5k (PB is 21:48) and my HR reached 180

bearing in mind my av HR in the Rathfarnham HR was mid 170's I am beginning to wonder if I should run on saturday. I guess the best thing to do is take it easy till then and hope I feel better, but I am not foreseeing a PB

anyway overall 6.5km in 35 mins Av HR 161
Splits 5:47 (136), 5:20 (156) 5:01 (166) 4:47 (173) 4:39 (175) 6:07 (166) 6:09 (161) also surprised that the HR didn't come in the warm down phase, I guess it is th eillness that is affecting this??

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26-11-2009, 20:40	#62
OI Registered User Join Date: Nov 2009 Posts: 376 Adverts \| Friends	You guys are making me sick with all your running and stuff, ooohh look at me I'm running up hills during my lunch, I'm so brilliant, bleuuugh. I on the other hand, was at bell x1 last night and got sloshed, now I have a hangover and it's great, bottom line - running is for losers!!! This post is not in anyway triggered by any sort of jealousy

27-11-2009, 20:15	#65
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,525 Adverts \| Friends	5km handy today in the gym while watchin home and away Followed by weights. LSR planned tomorrow up and down the dublin mountains. I just checked the route on map my Run there, it is 13.5km with 6km climbing, 6 down and 1.5 flat. In the 6.5km climb there is an ascent of 400m with the steepest gradient being 12% Should be tough, I am looking forward to it!!

28-11-2009, 14:51	#66
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	Planned booze up last night postponed until tonight fortunately so got a run in today. 7 slow miles. In my marathon training I don't think I ran the slow runs slow enough so am really trying to slow these down. McMillan has my long slow runs (4 hour marathon) 9:39 to 10:39 min/mile. I ran based on HRM trying to keep it under 150 on the flat and 155 on the hills and didn't check pace for the run just to see how it would work out. Avg pace was 10:20 min/mile so right in the McMillan range and avg HR 149. Happy with that, hard to keep HR down though, had to slow a few times. I'm going to continue with this basic HR training (knowing it has it's faults) and see how it goes by trial and error. At some stage I may to the proper HR/LT test but for now this will do. Freezing out there today, coldest run I've experienced, hair actually froze a bit. Base layer and two long sleeved tops. Realised after around 2.5 miles that it wasn't cold anymore. Gimme cold anyday though, it's the wind that sucks. 7 miles in 1:12:35. Avg pace 10:20. Avg HR 149. Also did half an hour core and stretching.

28-11-2009, 15:54	#67
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,525 Adverts \| Friends	Just back from hilly Run up the Dublin mountains, Unfortunately I had to cut it a little short as by the time I got back down as far as the junction of Stocking lane with Mount Venus Rd the fog had well and truly rolled in and I couldn't see five yards in front of myself. I didn't fancy running down Stocking lane and up Edmondstown Rd in that (no footpaths) so I cut it short by running back across MT Venus. Strange run today-On the downhill sections I was going really slow and couldn't seem to get my HR above 130-135 and was doing km's about 5 1/2mins, yet I couldn't seem to go faster. I think maybe it was that the hill was so steep I was nervous of slipping and spent most of the descent braking. Anyway Overall 9.2 km in 56 mins Pace 6:09/km AvHR 146 elevation gain: 293m elevation loss 287m

01-12-2009, 10:12	#68
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	Planned a short run this morning but once I poked my nose outside, I decided against it, thar be half a gale blowin'. Did speedwork on the treadmill instead. 8 x 30sec at 11mph (17.7kmh), incline plus 1. 30-40 sec recovery. Mile w-up and w-down. HR was between 170-179. The first 7 were fine but I felt the 8th one. Enjoyed stretching the legs all the same, much prefer this sort of workout to the long runs. Did some strengthening work too. Looking forward to the 5k now, it's a PB no matter what happens

01-12-2009, 14:07	#72
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,525 Adverts \| Friends	Yeah, they rang to say you can pick up the numbers at the clubhouse between 2 and 8pm on friday too. I asume they will get round to rining all entrants this week. See you there. Introduce yourself, I will be wearing my Boards AC vest over a long sleeved top.

02-12-2009, 09:03	#74
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	Lovely run this morning, something satisfying about starting your run and it's pitch black and 40 or so minutes later it's morning. 4.5 miles in around 40minutes - somehow hit the stop button on the watch at mile 2.8 HR <150 Might do a short run tomorrow with some strides then kick back until the race on Sat. One of my arse muscles is very tight, have stretched and foam rolled it, hopefully that calms down by Saturday.

02-12-2009, 19:07	#75
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,525 Adverts \| Friends	I was feeling a bit better today so I decided to go out and stretch my legs after work. It turned into a bit of an unplanned tempo run as I started speeding up km after km. Unfortunately I think my form is way out and I am doubting the sanity of my run. On the 5th Km I ran 4:39 which is way under my 10k goal pace and would equate to about a 23min 5k (PB is 21:48) and my HR reached 180 bearing in mind my av HR in the Rathfarnham HR was mid 170's I am beginning to wonder if I should run on saturday. I guess the best thing to do is take it easy till then and hope I feel better, but I am not foreseeing a PB anyway overall 6.5km in 35 mins Av HR 161 Splits 5:47 (136), 5:20 (156) 5:01 (166) 4:47 (173) 4:39 (175) 6:07 (166) 6:09 (161) also surprised that the HR didn't come in the warm down phase, I guess it is th eillness that is affecting this??