Tie Your Runner Down - A Log

christeb

5.6 early morning miles @ 8.02 pace with Greg around Dollymount / St Anne's Park. Lovely fresh morning, stiff breeze in our faces along the beach. 1 mile @ 7.15pace in the middle too.

christeb

7m @ 7.53 pace. In Denmark for a long weekend, this was a point-to-point run to my Grandparents place. Wind strong in the face so happy with the pace. Had my little sis cycling beside me, it was great to have her blast out some Britney Spears from her mobile phone when I was tired! Last mile was 6.43 pace.

Later got out for an easy 2m @ 9.43 with my Dad, he doesn't have the pace he used to. An ex-38 min 10k by all accounts...

christeb

5m @ 7:40 pace
3 hungover loops of a nice forest trail beside the house over here in Denmark. Windy but I had a water bottle which saved me from dehydration from last nights activities.
LSR planned when I get back to Dublin tomorrow, a 12 miler should bring the weeks total up to ca. 38 miles, not bad for a messy enough week...
In other news I think my 405 might have choked, she just blanked mid run, I hope itds the battery but I think it had plenty of juice, looks like its a trip back to the factory for her...

christeb

12.5 LSR @ 8:20 pace with Greg around St Anne's Park / Clontarf / Bull Island.
Nice run just off the plane from Denmark, was relatively painless, legs felt empty butu not sore in any particujlar place at the end. Pace also felt very manageable throughout. Caps a 39m week which I'm happy with, considering I was out a few days / nights this week and travelled a bit too.
Today's Garmin (battery died)

christeb

8.1m @ 7:55pace.
Went down to the Raheny Shamrocks, only 4 people there but luckily I found one who was at my pace. Nice evening for a run, felt pretty decent throughout despite yesterday's LSR

christeb

AM: weights

PM: football training. Crap session, just a match. If we win on Sun (last game of the season) we get promotion aotomaticallly. No excuses!

christeb

8m @ 8:02 pace
Tough run with Greg around Portmarnock, most was on the Beach. Wind and rain, groin was sore from yesterday's football but warmed up nicely. Finished with a quick 6:38 mile, which is encouraging. Getitng ready for the Calcutta Run 10k on Sat and then the Docklands Fun Run 5m on Tues next, 2 pbs I hope? Would be nice to break the 5m pb of 33:40 on Tues, although if the football team wins on Sunday we get promoted, which means soreness and hungoverness on Monday....

christeb

5m @ 7:34 pace
Nice solo spin around St Anne's Park, decent pace and felt comfortable throughout. Rest day tomorrow (maybe some xt) before the 10k on Sat.

christeb

Tough conditions for this, rain and wind although we didn't get wet on the actual course. Finsihed in 43:45 for 6.37m, average 6:52. It was possibly my only possibility to finish ahead of the first female, I was running with her for the first 6k or so. She finished in 42:30.
Felt pretty good, splits were pretty consistent. Fell back slightly at 4.5m but picked it up again. Amazing burger / hotdog / salad afterwards!

christeb

Raheny Rovers 1-3 Clonshaugh. Other results went our way so promotion is ours! AFL Major next season, linesmen and the works! Got 20mins form the bench today, it may have been my farewell game :(:(

christeb

AM: early weights session

PM: Race Report. 33:18 for 5.03m (6:37 pace). For the 5m it works out as 33:05 (NEW PB!). Rushed start as always but got fairly well up in the field so was relatively unscathed after the first few hundred metres. Enjoyable race, blew up a bit in the 4th mile (7:05) and my contact lens got displaced so I had to stop for 30 secs or so to fix it. Finished strong though, I think the 6:08 last mile may be the fastest I've recorded on the Garmin.
Stats here
Thanks to Woddle for his attendance with the camera too :pac:

My training buddy is finished his exams tomorrow so we have a 9/10 mile on the cards for tomorrow night...

christeb

AM: Weights

PM: 8.2m @ 7.54 pace. My buddy is back after his exams so got a nice spin in along the Howth Rd / Coast Rd loop. Legs felt fine after yesterday's exploits.
Garmin

christeb

Early 4.6m @ 8.06 pace.
Had a mind v body battle to get up, but once I saw the blue skies I couldn't resist. What a wonderful morning, it was like waking up on a nice Summer's Day in Florida!

christeb

7m @ 7.32pace
The first 5.7 of these were with a couple of lads from the Shamrocks, I gracefully bowed out when the pace was upped to sub 7. Nice run, hopefully get a decent spin in tomorrow before the drinking starts...

christeb

A write off this weekend, a combination of laziness, bad timing and a hangover.

8m @ 7.54 pace tonight with the Shamrocks, in somoe esteemed company. 1 guy is a member of the group that has completed all 29 DCMs, 1 guy is just back from a 3hr mara in Copenhagen yesterday and one of the female runner was a serial top 10 finisher at the Mini Marathon. Enjoyable run considering I could easily have gone straight to bed after work, I was very tired. Ate crap all day too, so was all the more determined to get out.

Raheny 2 mile series tomorrow night, think there's a 4 mile race on on Thurs too...

christeb

An early 5m @ 8.10 pace.
Nice few miles around Portmarnock and the Beach with Greg. All set for the 1st Raheny 2m Series Race tonight, McMillan has me at 12.17 so anything under 12 and I'll be delighted. Prob not the best prep (13m in the 24hrs preceding it but I feel pretty fresh now.

christeb

2m in 12.06 - 6.03 pace.

Great little race, literally around the corner from the house which helps. Started off well, cruised around in 6.00 although I thought I probably couldn't sustain it. I was right, at 1.3 the 2nd mile pace had drifted to 6.12. Pushed hard and got it back to 6.06 for the 2nd lap. I'm sure I would have gone under 12 if I didn't run this morning. In fact the toughest part of the race was the cold, I couldn't get enough warm air in through the nose which I haven't felt since we used to run the 2.7 mile route before football training in the winter.
So mental note, keep warmer and go sub 12 next time (21st June)!

shels4ever

christeb wrote: »

2m in 12.06 - 6.03 pace.

Great little race, literally around the corner from the house which helps. Started off well, cruised around in 6.00 although I thought I probably couldn't sustain it. I was right, at 1.3 the 2nd mile pace had drifted to 6.12. Pushed hard and got it back to 6.06 for the 2nd lap. I'm sure I would have gone under 12 if I didn't run this morning. In fact the toughest part of the race was the cold, I couldn't get enough warm air in through the nose which I haven't felt since we used to run the 2.7 mile route before football training in the winter.
So mental note, keep warmer and go sub 12 next time (21st June)!

Good running there, It's a nice little route you have set yourself a nice time to beat already

christeb

Thanks shels, yeah I'm looking forward to the next one already. 6 races in total, I wonder what a realistic time to be hitting the last one would be - 11.30 or maybe lower?

shels4ever

christeb wrote: »

Thanks shels, yeah I'm looking forward to the next one already. 6 races in total, I wonder what a realistic time to be hitting the last one would be - 11.30 or maybe lower?

I'd say if you focused your training on that you could go lower, you had already run yesterday so that could account for a bit of time. I found that as the series went on last year the weather improved and times came down. I took about 40 seconds off my time with out really improving fittness wise but racing better.

christeb

40 secs, eh? I'd definitely take that! The main focus this year is DM, but I think these races are great for gauging speed and actually getting the speed work in during the week.

shels4ever

christeb wrote: »

40 secs, eh? I'd definitely take that! The main focus this year is DM, but I think these races are great for gauging speed and actually getting the speed work in during the week.

it would be some running if you did, but not impossible. I'd say try and target sub 12, then 11:50 , 11:40 and then see how your going..

I always find that the section just afte the first lap is the hardest that long road is a killer.

christeb

Yeah All Saint's Rd is tough, seems never ending on that second lap. Results are up, finished 16th / 66 which I'm delighted with, had no idea I'd be that high up. Top 10 has to be looked at in the future!

Woddle

christeb wrote: »

finished 16th / 66 which I'm delighted with, had no idea I'd be that high up. Top 10 has to be looked at in the future!

I think myself and shels will have sth to say about that :P:D

christeb

^ Would love the challenge, I just kept over taking people last night, would be good to have someone nibbling at my heels!

shels4ever

christeb wrote: »

^ Would love the challenge, I just kept over taking people last night, would be good to have someone nibbling at my heels!

I'd be a fair bit away from that, but could sort out our own handicap for the race...

christeb

6.5m @ 7.50 pace.
St Anne's Park and Dollymount Beach before the match. Legs were quite heavy, may or may not do the AXA 4 mile race tomorrow...

christeb

XC on the bike today. 20km to / back from work together with a spin around Howth Hill, ca. 50km total (up left at the church, the steep way!). Enjoyable evening for a quick spin on the bike, there's something about coming down Howth Hill on a yellow lump of carbon past the graveyard at 65 kim/h with the sun shining and beautiful views over the city that get me every time.

christeb

6.5m @ 7.41 inc. 1x6.30 and a 0.5 @ ca. 6.50 barefoot. HR 145
Thought I would try the barefoot thing, to strengthen my feet and generally see what I felt like. Nice, legs were skipping along fine right at the end of the run. 28m this wk so far, plan a 14-15miler tomorrow and then some change on Sunday to make it a decent week overall.

christeb

15.1m @ 8.28 pace Garmin
Finally cracked Howth Hill from my house. What a sensational day, took a couple of extra loops here and there to bring it up to the 15. In all honesty I took a couple of enforced breaks, I went out too fast and paid the price on the way home. Had the hydration belt on which helped getting the necessary fluids onboard (I've been listening too much to Paul O'Connell!). That's 43m for the week, might try to get a sneaky slow one in tomorrow depending on other events...