Tie Your Runner Down - A Log

christeb · 23-06-2009 10:38PM

1m warm up @ 7:58 pace
2m race @ 6:05 pace. HR 161
5m warm down @ 8:49 pace. HR 135

Wonderful evening for the running. Race went fine started out at 6:10 and upped it for a 5:59 finish. Had something left in the tank, could definitely went out faster. Legs certainly weren't 100% after Sunday's exploits but felt good all the same.
5m warm down on Bull Island, shoes off for some barefoot running in the water, a nice feeling.

Peckham · 24-06-2009 09:04AM

Great running - especially the barefoot bit!

Good that you had something left in the tank at the end of the race.

christeb · 24-06-2009 09:13AM

A nice start to the sched alright, I was tempted to stay in post-run but Mr Blue Sky was calling! Tonight calls for a rest, but I'll be doing a tergat rest instead: 4-5 miles easy, again on the beach if this glorious sticks....

shels4ever · 24-06-2009 02:38PM

christeb wrote: »

1m warm up @ 7:58 pace
2m race @ 6:05 pace. HR 161
5m warm down @ 8:49 pace. HR 135

Wonderful evening for the running. Race went fine started out at 6:10 and upped it for a 5:59 finish. Had something left in the tank, could definitely went out faster. Legs certainly weren't 100% after Sunday's exploits but felt good all the same.
5m warm down on Bull Island, shoes off for some barefoot running in the water, a nice feeling.

Well done you'll be well under that 12 mins mark when you give it a lash, much have been hard not to push for it on the second lap.

christeb · 24-06-2009 03:19PM

shels4ever wrote: »

Well done you'll be well under that 12 mins mark when you give it a lash, much have been hard not to push for it on the second lap.

Well I went out @ 6:10 so was pretty sure then I wouldn't be able to knock out a 5:49 with how the legs were feeling. Next one in 2 weeks time and have clear run at it schedule-wise, sub 12 guaranteed*

*not a guarantee

christeb · 24-06-2009 09:22PM

christeb · 25-06-2009 09:55PM

christeb · 27-06-2009 09:23PM

Week 1/18 DCM Plan
Day|Session|Pace|Comments
Monday| 4 easy |8.49 min
Tuesday|8m (inc. 2m race) |2m @ 6.05, other 6 @ ca. 8.30
Wednesday| 4 miles easy |8.19 pace
Thurs |8m hilly around Howth |8.17
Fri |Rest | alarm didn't go off!
Saturday|Santry sprint session w/Tingle, 4 miles |9.16| excellent sprint session with the guys, very informative and useful. 4m later to loosen up
Sunday|13.1m Race |Target is <1:35 |

Enjoyable day in Santry today with the guys. Plenty of dynamic warm-ups, core drills, sprint work, stuff that normally wouldn't be focussed on. An easy 4m on the beach so I'm hopefully all set for a decent time in the Half Mara tomorrow morning. Plan is to go off at about 7.15 in the first half and then finish stronger if I can, I think the wind will be against us in the first half also by the looks of things...

christeb · 28-06-2009 11:28PM

Week 1/18 DCM Plan
Day|Session|Pace|Comments
Monday| 4 easy |8.49 min
Tuesday|8m (inc. 2m race) |2m @ 6.05, other 6 @ ca. 8.30
Wednesday| 4 miles easy |8.19 pace
Thurs |8m hilly around Howth |8.17
Fri |Rest | alarm didn't go off!
Saturday|Santry sprint session w/Tingle, 4 miles |9.16| excellent sprint session with the guys, very informative and useful. 4m later to loosen up
Sunday|13.1m Race |1.39.28 |

Half Mara today, wow it was hot. Was in pretty good shape at the turn (48min) and thought I could open the legs up a bit in the final few miles, but the energy wasn't there. I wore the Lunaracers which were far too light, coming off the beach with 2m to go they started aching me, so threw them off and went barefoot. Had zero energy in the legs at this point so the last 3m were 7.34 / 8.09 / 8.36 :mad: 1.39.28 finish according to the Garmin.
Overall happy with the result, would have like something faster but the sand and sun really put a stop to that. Legs also were quite tight from yesterdays sprint sesh with Tingle and the boys, I think an accurate reflection of where I'm at right now.
Just need to run two of those today at a faster pace in 17 weeks.....!!!! EASY!

Peckham · 29-06-2009 01:25PM

A sprint session and a half marathon on consecutive days is a tough ask. Wouldn't even give a second thought to the time that you clocked in that half marathon...as you say there's 17 weeks training ahead, and there's no way you'll be doing anything intense the day before DCM!

christeb · 29-06-2009 08:02PM

christeb · 30-06-2009 09:36PM

christeb · 01-07-2009 09:44PM

and convinced myself, as I always do, that I can recover once I get onto the bike. I didn't! Passed about 10 guys on the 1st downhill stretch, had a good bike spin all the way around.
Last run I was distinctly stronger than last month, I kept my placing as no one passed me. Ideal conditions, great field as always. Unfortunately I was near a guyy who crashed on the last bike lap. I veered ever so close to him when overtaking, he had quite a bit of room. He must have just lost his concentration and veered into the path, straight down on his side. Spoke to the Race Director afterwards and seemingly he was fine which is good to hear.

In other news, my training bud Greg is out of action for 2 weeks, strained his calf and the physio says take it easy til then. Think I'll knock tomorrows 10m on the

christeb · 04-07-2009 06:54PM

christeb · 08-07-2009 08:22PM

Wk 3 so far
BAAAAD, hip is still sore and my physio says to take it easy this week...did some weights on Mon and a cycle / weights tonight (Wed). Missed Tuesday's Raheny 2 mile race which I HATE doing :mad:
Gonna rest it til prob Sat and then try to scrape a few miles together. It's feeling stronger as the week goes on. Next week is back to normality.....
Have a week booked home to Denmark which will be spent with the family in our rural summerhouse. No internet and crappy Danish TV means a potential 60 mile running week!!!!

christeb · 12-07-2009 04:04PM

Wk 3.7
8.7m @ 8.36 pace
Nice to be back, hip is still sore and felt bad twice going around but overall it's fine...Good run, hilly miles and we finished with 7 x 100m strides. Introduced one of Tingle's ideas at the end, the last stride was a sprint btwn Greg and I...he won. Ouch!

Looking forward to getting back on track for Wk 4, have felt a bit antsy this week with no running structure on place...

christeb · 14-07-2009 08:20AM

christeb · 15-07-2009 08:31AM

BeepBeep67 · 15-07-2009 09:19AM

Based on your Tommy Lynam 5k time - I'm putting my money on sub 32 - no pressure of course

christeb · 15-07-2009 01:58PM

BeepBeep67 wrote: »

Based on your Tommy Lynam 5k time - I'm putting my money on sub 32 - no pressure of course

None indeed! I'll see how the legs are, don't want to kill myself as I still seeDCM as the ultimate goal, so Sunday's 13m is possibly more important than 1 min in the time. Then again, try telling that to me on the start line!

shels4ever · 15-07-2009 04:08PM

christeb wrote: »

None indeed! I'll see how the legs are, don't want to kill myself as I still seeDCM as the ultimate goal, so Sunday's 13m is possibly more important than 1 min in the time. Then again, try telling that to me on the start line!

Has teh body recovers ok from the crash/fall?

MCOS · 15-07-2009 04:20PM

Gonna watch this log with interest now as our DM targets are the same! What pace will you be doing you lsrs at?

christeb · 15-07-2009 04:26PM

MCOS wrote: »

Gonna watch this log with interest now as our DM targets are the same! What pace will you be doing you lsrs at?

Hey MCOS. I read somewhere (Tergat / Adv. Marathoning, yes they're in the same breath!) that LSRs should be between 45-90 secs slower than your MP. So for 7.15 pace in DCM I'll try to keep the LSRs close to 8.00. I do them all on hills (Howth) though, so this tends to drift somewhat.

Have you put a fork in the tri stuff in the lead up to DCM? I'm doing the last Dublin Duathlon race in Aug and then it's gung-ho 100% running all the way

MCOS · 15-07-2009 04:33PM

Nope I have a sprint Tri this week, Olympic next week. August is free currently but maybe the Brian Boru sprint (hilly). Then the last 'A' goal on Sept 12. I just wanted to try and keep 'in touch' with the lsr pace needed. I won't be doing the mileage until after Sept 12 so I'm just trying to figure out the best way of staying in touch with a 3'10 target while my main focus is Kenmare.

What kind of 1/2 marathon time would you want to target if looking at 3'10?

christeb · 15-07-2009 04:45PM

Good stuff, you certainly have the base fitness in place for a sub 3'10, I'll be doing well to be anywhere near you...

HM time - has to be sub 1'30, which is seems a pretty big ask right now....

christeb · 15-07-2009 04:51PM

shels4ever wrote: »

Has teh body recovers ok from the crash/fall?

Still get the odd pinch in the hip running along, but it's 95%+. Good enough to run on, which is all that matters! Have to hit a decent sub 12 in the Raheny 2m race next week, I've had enough excuses in the lead up to the last ones, no more :pac:

shels4ever · 15-07-2009 05:24PM

christeb wrote: »

Still get the odd pinch in the hip running along, but it's 95%+. Good enough to run on, which is all that matters! Have to hit a decent sub 12 in the Raheny 2m race next week, I've had enough excuses in the lead up to the last ones, no more :pac:

I'm sure you'll go sub 12... and I'll hope to close the gap on you too.

christeb · 16-07-2009 10:37PM

christeb · 17-07-2009 08:30AM

christeb · 18-07-2009 01:55PM

Too Many people for short a short race, end of story. 5500 over 5 miles????? C'mon organisers, it's not all about the money....Didn't do myself any favours by getting there 10 mins before the start, but when you spend the first 2m dodging bodies it's tough to maintain any momentum. First 4 miles were pretty pedestrian, some short guy had the cheek to pass me with .5m to go, so I kept an eye on him and outsprinted him. Last mile was 6:15. Halfway through the race I decided not to push it so I'll be fresh for tomorrow's LSR, which will be with figs and possibly a couple of other boardsies...
Great running by all there, figs / stmochtas!