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BeepBeep67 · 05-08-2009 11:16am

Krusty_Clown wrote: »

5:16 pace in new or old money? :eek:

LOL - new money - I'll be lucky to go at that old money pace for my 1500

BeepBeep67 · 05-08-2009 10:30pm

Lovely evening for this one, except for the killer breeze down the back straight, that seemed to get stronger after each lap of the race (or was that just me getting weaker).
Anyway the revised plan for this race was 4:54 from my original 4:59 target, so I'm thinking 3 x 79 and a final 300 of 57.
Normal warm up routine.
Met Running Bing & Fitzington (I think) on the line and I immediatley felt old :P.
So the race kicked off at what felt like a leisurely pace and we went through the 1st 400 in 78.
Fitz is at the front and I'm about 5th, felt like I was getting boxed in, so nipped out along the back straight and got in behind Fitz, in hindsight this was probably a mistake and I should have stayed put and conserved my energy.
Through 800 in 2:38 and I'm bang on target even if that was an 80sec lap, at this point the race went into overdrive and I found myself going backwards and dropped to about 8th, but went through 1200 in 3:58.
Last 300 I was working really hard but it was like running though treacle, I managed to take someone in the last 50 to finish in 4:57:40 by my watch, but I'll wait for the official results.
Good runs by the other 2 Boardies, I was no match for their young legs.
Warm down and a bag of chips on the way home as I was feeling sorry for myself.
10:30 for the 3k looks a stretch for next week, but lets see.

Fitzington · 05-08-2009 11:01pm

BeepBeep67 wrote: »

Lovely evening for this one, except for the killer breeze down the back straight, that seemed to get stronger after each lap of the race (or was that just me getting weaker).
Anyway the revised plan for this race was 4:54 from my original 4:59 target, so I'm thinking 3 x 79 and a final 300 of 57.
Normal warm up routine.
Met Running Bing & Fitzington (I think) on the line and I immediatley felt old :P.
So the race kicked off at what felt like a leisurely pace and we went through the 1st 400 in 78.
Fitz is at the front and I'm about 5th, felt like I was getting boxed in, so nipped out along the back straight and got in behind Fitz, in hindsight this was probably a mistake and I should have stayed put and conserved my energy.
Through 800 in 2:38 and I'm bang on target even if that was an 80sec lap, at this point the race went into overdrive and I found myself going backwards and dropped to about 8th, but went through 1200 in 3:58.
Last 300 I was working really hard but it was like running though treacle, I managed to take someone in the last 50 to finish in 4:57:40 by my watch, but I'll wait for the official results.
Good runs by the other 2 Boardies, I was no match for their young legs.
Warm down and a bag of chips on the way home as I was feeling sorry for myself.
10:30 for the 3k looks a stretch for next week, but lets see.

Great run man, You should be delighted with it.
Ill do the 3k next week myself. Did you do the 3k today after your 1500?I was 4.48 myself handtime ill wait for official results.

RJM22 · 05-08-2009 11:11pm

good run - hmm I'm thinking I might jump in on the next 1500m for fun now. I think we could have a good battle as we're evenly matched!

BeepBeep67 · 06-08-2009 8:02pm

Thurs Aug 6th
No ill effects from the 1500 last night so this evening was suppossed to be 5M easy, so popped into Greystones Rugby Club on the way home where I have a 2k figure of 8 lap.
First 2k was just over 10mins, so I decided to stretch the legs out for a while and ran the next 6k in 26:40 and then felt guilty for not running easy so ran another 2k in 10mins, so ended up running longer and faster than planned, oops

.

WTD - 17.6
MTD - 30.2
YTD - 1116.3
Consecutive Days - 62

BeepBeep67 · 07-08-2009 3:18pm

Fri Aug 7th

Moved my 1hr from Sunday to today as I want to have an extra day's taper before the 3k on Weds. So my usual 1hr ish run from the house in 1:02 (8:03 pace). Track session in the morning.

WTD - 25.3
MTD - 37.9
YTD - 1124.0

Slogger Jogger · 07-08-2009 3:50pm

Beeped you as you were striding purposely towards Rathnew from Ashford

BeepBeep67 · 07-08-2009 5:28pm

Slogger Jogger wrote: »

Beeped you as you were striding purposely towards Rathnew from Ashford

Ah, wondered who that was - I made a feeble effort at a wave, have to say I was feeling shattered at that stage (was about 7 hrs since breakfast and I knew I did not have enough water on board) and it was a little warm.

Sosa · 07-08-2009 5:43pm

Well done on the sub 5...tough one.
I want to break 5 for a mile myself,biut no idea when i will get the chance

BeepBeep67 · 08-08-2009 3:59pm

Sat Aug 8th

Headed down to Charlesland early doors with the family in tow, was nice to have a bit of company for the warm up laps and a bit of stretching, then they headed up to playground to let me get on with the serious stuff.

Went through my now normal dynamic stretching and strides routine.
6 x 400m (2 min rec) same as last week,mainly to keep me ticking over, but I went a little quicker today, I'll know Weds if that was a good decision or bad one.

Rep (HR) (Rec HR)

1:15 (149) (131)
1:16 (150) (134)
1:17 (153) (135)
1:16 (155) (138)
1:16 (155) (139)
1:15 (155) (145)

Warm down - 4 miles easy tomorrow, followed by 2 x 20mins before Weds.

WTD - 30.7
MTD - 43.4
YTD - 1129.5

BeepBeep67 · 09-08-2009 4:36pm

Sun Aug 9th

Was glad that I moved my run from today to Friday, bit of a night out last night, rich food, too much wine and didn't hit the hay until after 3:30am.
So a nice 4 mile run along the Murrough in the wind and rain was what the Doctor ordered - pity they haven't cut the grass this year.

WTD - 34.7
MTD - 47.4
YTD - 1133.5
Consecutive Days - 65

Slogger Jogger · 09-08-2009 8:26pm

Nice one. Used to love the Murrough run. Did some medium to long slow runs there over the years... wicklow to Kilcoole and Bray to Wicklow (:eek:)

RJM22 · 09-08-2009 10:59pm

Is it actually possible to run from Wicklow to Kilcoole?!!

I regularly run from Newcastle to Kilcoole on the beach (the grassy bits). It's heaven on a nice sunny still day but such a bitch when its windy like it was today because you are completely exposed!

Slogger Jogger · 10-08-2009 8:42pm

Absolutely.. Harder to run from Bray to Wicklow though (as the legs slowly turn to jelly the further you run). Still, you have the compensation of a dip in the sea at the end if you want.

BeepBeep67 · 10-08-2009 9:50pm

@ RJM22 Yes, Wicklow to Kilcoole is fine, a few areas where it's rough, run along a little wall, etc.

Mon Aug 10th

Gentle run around Wicklow Rugby Club - 4k at 5:07 per k pace.
Weight is below 77kg (was 84.8 when I started back 15mths ago) for the first time in 12yrs - who hoo, improving my power to weight ratio

.
Trying to decide is it flats or spikes for the 3k

, wore my Nike Zoom Lanang ST's for the 1500 no issues.

WTD - 2.5
MTD - 49.9
YTD - 1136.0

Fitzington · 10-08-2009 11:23pm

In this 3k on wedensday can i run unattached or will i have to register to run for something?

BeepBeep67 · 11-08-2009 9:58am

It does say on the website (bhaa.ie) that you need to be in employment to join, but I could not see if that applied to not joining and running the races for €15 - might impact your eligibility to win a prize if that bothers you!
There is a user on here rdunne, you could PM him to find out.

BeepBeep67 · 11-08-2009 10:10pm

Tues Aug 11th

Easy run in Greystones Rugby Club before the 3k tomorrow night. 4k in 20:53.

WTD - 5.0
MTD - 52.4
YTD - 1138.5

BeepBeep67 · 13-08-2009 9:05am

Decided to wait until this morning to write this report as I wanted to take time to reflect on what I felt was a dissapointing time. I think last night was maybe a race too far, I have raced 9 times in 7.5 weeks with some highs and lows, in summary I have improved my 5k time by 58secs, my 2M time by 60secs and my end of April 3k time by 18secs, but I have definitley plateaued over the last weeks, so some learning there for me for next year. So I'm ditching a couple of races out of my schedule and toning down the speed work for the next 4 weeks.

Race Report

Left the office at the normal time but hardly any traffic about so got to Irishtown quite early, so registered and went back to car and closed my eyes for about 20mins. Race was due to kick of at 7:45, so just after 7 went for a couple of laps of Ringsend Pk and then back to car to get ready, decided on flats rather than spikes.
Got to the track as they were calling the 1st race, so went through some stretching and strides, etc.
So the plan for this was to run 10:30, 3:30 per k and 84sec laps, the format (handicap) is unusual and I was starting in the 3rd group (4 of us), so we settled into the race, went through the 1st lap in 82secs and I was sitting on the shoulder of a guy who was ahead of me in the RTE 5M and the DCC 5k, but he is no track runner and his pace was up and down and he was weaving a bit and spent half his time looking across the track

. So I went past him for about 100m and then he sprinted past me

and after about another 200m I eased passed him and never seen him again

. went through 1k in 3:29, so all going well, noticed that the next 400 was 86, so tried to up the pace and tag on to a guy from the group behind who had just caught me, but despite the feeling of working really hard that was an 85sec and went through k #2 in 7:04, I felt 10:30 was slipping away but kept working away but strangely for this type of race ended running the last 800 on my own really, finished with a 3:33 for 10:37, which was probably the same as the 2nd k with a fast last 150m.
So disappointed really, felt 10:30 on the cards, but did not contemplate being outside 10:35 - in hindsight 18 sec M40 PB and I think I'll race more sparingly next year.

Good to see Woddle on the track (thanks for the snaps) and nice to meet Shels & Gerard65, Fiztington had a great race in the open race and cfitz ran really strong from the front.

Due to talk to the club coach today, so i'm going to recommend a week of running 40 - 60mins, with no speed work.

WTD - 10.4
MTD - 57.9
YTD - 1143.9

Woddle · 13-08-2009 9:49am

I thought you ran well and you made runing look very easy, I think I told you last night you look like your floating. It was very heavy last night so this can also account for the 7 seconds but well done

Slogger Jogger · 13-08-2009 7:45pm

Sounds like good running to me but you might have a thing with your over racing idea. Running last night I felt it was very muggy too so indeed that could have accounted for some moments. Well done.

BeepBeep67 · 13-08-2009 9:00pm

BeepBeep67 · 13-08-2009 9:08pm

Thurs Aug 13th

Met up with the club, most are racing at the weekend so joined them for a nice run around Shanganagh. Pace was up and down a bit as I ran with different groups and completed 11.2k in 59mins.

WTD - 17.4
MTD - 64.8
YTD - 1150.9

BeepBeep67 · 14-08-2009 5:19pm

Fri Aug 14th

Got dropped off at the old Cullenmore Hotel and ran home via Ashford and Miltown, nice and handy but felt quite humid out there.
6.54 miles in 52:06 (7:58 pace).

WTD - 23.95
MTD - 71.35
YTD - 1157.5
Consecutive days - 70

Slogger Jogger · 14-08-2009 8:52pm

Nice one. I must meet up with you some day for an easy run over the Devils Glen route we used on Wednesday. Marvellous.

BeepBeep67 · 14-08-2009 9:01pm

Abso, I'm planning on adding a run up there once a week, from memory the lower lap down to river is about 3.25M - haven't run on the high side for quite a while - used to MB up there.
What time are you normally swinging by Ashford?

BeepBeep67 · 15-08-2009 9:06am

Sat Aug 15th

Out nice and early 7:45 for 14.75k @ 5mins per k (1:13:36), ran from the house out to the old N11 past Ashford. Nice bit of drizzle, enjoyed that.

WTD - 33.1
MTD - 80.5
YTD - 1166.6

BeepBeep67 · 16-08-2009 11:23pm

Sun Aug 16th

Had to wait for the OH to return from Lovely Leitrim, so popped down to watch the Parnell 10k with the kids this morning, great morning for a run and what a spread afterwards (you should've hung around SJ), let's say it got me out of making the kids lunch

.

Anyway 7pm hopped over to Glenealy and went for a 5mile trot on trail @ 8mins pace, up and down a bit but nothing hetic.

WTD - 38.1
MTD - 85.5
YTD - 1171.6

BeepBeep67 · 17-08-2009 7:08pm

Mon Aug 17th

Have decided to add some trail running to the diet, should help when the XC season comes along.
So headed to Glenealy again, this time parked opp the pub in the village and ran 1k up to the east entrance, ran 6.9k up there, lots of climbs and had to do a U-Turn at one stage, but I'm sure after a few runs up there I'll settle on a nice route.

WTD - 5.6
MTD - 91.0
YTD - 1177.1

BeepBeep67 · 18-08-2009 8:17pm

Tues Aug 18th

Easy 10k run around Shanganagh @ 5:08km pace, had some company for about 20mins, nice and relaxing, probably need it as SJ going to run me ragged on the hills tomorrow

WTD - 11.8
MTD - 97.3
YTD - 1183.4

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