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RayCun · 14-04-2012, 10:34

6.88 in 35.45 (5.12 pace)

Easy couple of miles, ending with 10x100(ish) strides.

this month: 14/160.59
this year: 105/1113.44

shazkea · 14-04-2012, 18:09

Best of luck tomorrow Ray. The cheerleading squad will be out so we'll give you a roar.

menoscemo · 14-04-2012, 18:11

Quote:

Originally Posted by shazkea

Best of luck tomorrow Ray. The cheerleading squad will be out so we'll give you a roar.

Where are ye all planning on standing?
I am thinking off doing my Long run, somewhere near the park so I can stop off mid run to watch the action...

shazkea · 14-04-2012, 18:20

Quote:

Originally Posted by menoscemo

Where are ye all planning on standing?
I am thinking off doing my Long run, somewhere near the park so I can stop off mid run to watch the action...

Not a clue meno, prob somewhere as they come out of the furry glen. We'll keep an eye out for you.

menoscemo · 14-04-2012, 18:35

Quote:

Originally Posted by shazkea

Not a clue meno, prob somewhere as they come out of the furry glen. We'll keep an eye out for you.

Good stuff, I'll look out for ye around there.
I really want to see Bekele. (and Ray of course

)

Mr Slow · 14-04-2012, 19:13

Quote:

Originally Posted by menoscemo

Good stuff, I'll look out for ye around there.
I really want to see Bekele. (and Ray of course

)

Have you ever see the two together? See where I'm going with it?

Mr Slow · 15-04-2012, 14:44

Any word?

Dotcomdolly · 15-04-2012, 15:36

Quote:

Originally Posted by Mr Slow

Any word?

He's on his way home. He thinks he might have scraped in on target.

menoscemo · 15-04-2012, 15:44

39:58 on his watch. There'll be some nail biting waiting for the chip times

. Well done Ray, great time on that course.

Mr Slow · 15-04-2012, 15:53

Quote:

Originally Posted by menoscemo

39:58 on his watch. There'll be some nail biting waiting for the chip times

. Well done Ray, great time on that course.

Fantastic time wow!

RacoonQueen · 15-04-2012, 15:59

Ray will be the first one buying the Irish Indo in the morning.

Dory Dory · 15-04-2012, 16:08

Well deserved!! Congrats on a wonderful day!!

RayCun · 15-04-2012, 19:18

10k in 39.58?

Arrived at the race a little later than planned, almost one o'clock, so didn't have time for a warm-up run. Just over to see the women off, give RacoonQueen a wave, and get into the pen for the AAI start. I thought we'd have the road in front to warm-up in but no - everyone else has already done that

It was good to get in the club runners pen though, no worries about getting stuck behind a mass of walkers and slow runners.
Once the race started... well there are two versions - what I thought happened, and what the Garmin says happened. I thought that after a couple of k (and a shout at Tony Audenshaw) I settled into a steady cadence, longer strides on the downs, shorter on the ups, steady pace on the flat. What actually happened is that the first two k were fine - 3.53 and 3.52 - but the third k was terrible, down to 4.00. Luckily we hit the Kyber soon after, and I could put my master plan into action - peg it down the hills

I think the temptation is usually to take the downhills as recovery, but I was determined to keep the effort levels constant, speeding up on the downhills and not pushing the uphills too much. So ks 4 and 5 were 3.56 and 3.50, which put me back on track. First 5k finished in 19.3x
I knew that gave me a chance for sub-40, so no excuse to ease off. k6 was up Military, but not too bad at 3.59. At the top, just a few metres in front of me two deer ran across the road, crashing into a runner, but everyone seemed to be okay to carry on. Through the s-bends, and I was doing much worse than I thought. I thought I was keeping a good pace through the bends and towards the glen, but actually I was dropping off again, k7 and 8 were 4.00 and 4.08. I had my eye on a clubmate in front through here - he's faster than me on the short stuff but I have the legs on him in a longer race and I was gaining fast. Through the glen in 4.11 (with a wave to the cheerleaders! where were the pompoms???) and a quick check of the watch at the 9k mark, just as I caught up with the clubmate. Average pace was showing as 3.59 and I knew that wouldn't be good enough, I was sure to have lost some distance over the race. Told the clubmate we needed a fast last k to get under 40, and starting winding it up. The last k is nice and flat, and pretty straight to the finish line, good for building up speed. Got a shout from meno near the end, and my name called out by the announcer, and managed a final sprint over the line. Enough to get under? Will have to wait until tomorrow

menoscemo · 15-04-2012, 19:29

That's really tight, the garmin link is showing 39:59. Fingers crossed for you, though you'll smash that time at the Kclub next week anyway!!

Mr Slow · 15-04-2012, 19:36

Take the Garmin unless you delayed a few seconds after the first mat?

15-04-2012, 19:18	#1378
RayCun Registered User Join Date: Jan 2010 Posts: 8,174 Adverts \| Friends	Great Ireland Run 10k in 39.58? Arrived at the race a little later than planned, almost one o'clock, so didn't have time for a warm-up run. Just over to see the women off, give RacoonQueen a wave, and get into the pen for the AAI start. I thought we'd have the road in front to warm-up in but no - everyone else has already done that It was good to get in the club runners pen though, no worries about getting stuck behind a mass of walkers and slow runners. Once the race started... well there are two versions - what I thought happened, and what the Garmin says happened. I thought that after a couple of k (and a shout at Tony Audenshaw) I settled into a steady cadence, longer strides on the downs, shorter on the ups, steady pace on the flat. What actually happened is that the first two k were fine - 3.53 and 3.52 - but the third k was terrible, down to 4.00. Luckily we hit the Kyber soon after, and I could put my master plan into action - peg it down the hills I think the temptation is usually to take the downhills as recovery, but I was determined to keep the effort levels constant, speeding up on the downhills and not pushing the uphills too much. So ks 4 and 5 were 3.56 and 3.50, which put me back on track. First 5k finished in 19.3x I knew that gave me a chance for sub-40, so no excuse to ease off. k6 was up Military, but not too bad at 3.59. At the top, just a few metres in front of me two deer ran across the road, crashing into a runner, but everyone seemed to be okay to carry on. Through the s-bends, and I was doing much worse than I thought. I thought I was keeping a good pace through the bends and towards the glen, but actually I was dropping off again, k7 and 8 were 4.00 and 4.08. I had my eye on a clubmate in front through here - he's faster than me on the short stuff but I have the legs on him in a longer race and I was gaining fast. Through the glen in 4.11 (with a wave to the cheerleaders! where were the pompoms???) and a quick check of the watch at the 9k mark, just as I caught up with the clubmate. Average pace was showing as 3.59 and I knew that wouldn't be good enough, I was sure to have lost some distance over the race. Told the clubmate we needed a fast last k to get under 40, and starting winding it up. The last k is nice and flat, and pretty straight to the finish line, good for building up speed. Got a shout from meno near the end, and my name called out by the announcer, and managed a final sprint over the line. Enough to get under? Will have to wait until tomorrow

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14-04-2012, 10:34	#1366
RayCun Registered User Join Date: Jan 2010 Posts: 8,174 Adverts \| Friends	6.88 in 35.45 (5.12 pace) Easy couple of miles, ending with 10x100(ish) strides. this month: 14/160.59 this year: 105/1113.44

14-04-2012, 18:09	#1367
shazkea Closed Account Join Date: Feb 2010 Posts: 2,090 Adverts \| Friends	Best of luck tomorrow Ray. The cheerleading squad will be out so we'll give you a roar.

15-04-2012, 14:44	#1372
Mr Slow Registered User Join Date: Jun 2010 Location: Dublin Posts: 6,453 Adverts \| Friends	Any word?

15-04-2012, 15:44	#1374
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,537 Adverts \| Friends	39:58 on his watch. There'll be some nail biting waiting for the chip times . Well done Ray, great time on that course.

15-04-2012, 15:59	#1376
RacoonQueen Registered User Join Date: Aug 2005 Location: Sitting in my car outside the east stand Posts: 13,140 Adverts \| Friends	Ray will be the first one buying the Irish Indo in the morning.

15-04-2012, 16:08	#1377
Dory Dory Registered User Join Date: Nov 2011 Location: Virginia, USA Posts: 3,160 Adverts \| Friends	Well deserved!! Congrats on a wonderful day!!

15-04-2012, 19:29	#1379
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,537 Adverts \| Friends	That's really tight, the garmin link is showing 39:59. Fingers crossed for you, though you'll smash that time at the Kclub next week anyway!!

15-04-2012, 19:36	#1380
Mr Slow Registered User Join Date: Jun 2010 Location: Dublin Posts: 6,453 Adverts \| Friends	Take the Garmin unless you delayed a few seconds after the first mat?