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Its all about Time...
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Tuesday 12/03/ - Session with Mick
An easy mile jog down to the sea front, and met up with Conor and a few others, for an easy warmup. When I say that the wind was mental, is was actually way way worse.
The session was 10*400 with 100m jog recoveries, so the start point would move around 100m each rep. At lease that offered some verity regarding the conditions. Running with the wind for the first 100m, was a joy, actually slightly mad, as you were blown past the turn post by a few meters, turning into the wind was like running into a wall. Progress was difficult in the extreme.
I bugged out after 8 reps, with the Bohermeen half still in the legs, and the wind taking its toll, and a gentle jog back to the car (with the wind).
Wednesday 13/03/ - Easy
Just easy miles from the house, to St Annes and around. 5.8 miles in 47 for 8.08 avg.
Thursday 14/03/ - RunMute
Given that it take around 45 minutes to get the Dart into work, and I can run it in 43, it make since to do this a bit more often, weather allowing. 5.7 miles in 43:46 for 7:40 avg.
Sat in a puddle of sweat for the 10am meeting, before getting to the showers
https://connect.garmin.com/modern/activity/34611536370 -
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MisterDrak wrote: »Saturday 16/03/2019 - Parkrun
The Saturday default option for training. It really boils down to a run and a chat with the lads at this stage. Normally the race gets off at around 9:35ish, however this morning it was bang on 9:30, as a result I was the last to start, and had to work through the field. Still happy with the 21:37 for a7:03 avg.
https://connect.garmin.com/modern/activity/3466282081
Sunday 17/03 - LSR.
JF and Dave away at the moment, and with the MSB on the next day I didn't want to get drawn into a longer and faster than necessary LSR. Headed out at 7:30 for a steady Howth based run. Grand on the way out with the strong tail wind, no so much on the way back. Carribrack road as challenging as ever
8.64 miles in 07:53 avg.
https://connect.garmin.com/modern/activity/3469083087
Monday 18/03 - MSB 5K
One of the best road races on the calendar, and I always try to be around for it. A big club contingent for this one, with plenty of familiar faces. Easy jog from my office to the green, then a few shuttles before joining in about 10 row back from the front line. A few chats before the off. Pushed from the word go, with a strong wind in the face for a good part of the canal section. Splits were 6:27, 6:32, 6:32, 5:33 for a 6:27 avg.
If I had been a bit of careful and considerate with the pervious few days, and less running and beer, I could have broken 20minutes.... :mad:
https://connect.garmin.com/modern/activity/3472990098
Well done!! (I've mentioned trying to shelter behind you along the canal over on the MSB 5k event thread
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MisterDrak wrote: »Cheers Helen, you were going well yesterday alright, indeed all of the crew ran well
They did! Age category wins galore! My time was a bit slower than I hoped, but I'm blaming the wind, because I think I ran ok - I certainly passed a few people I didn't expect to finish ahead of ... roll on windless summer days 0 -
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Parkrun St Annes.
Turned up this week with plenty of time to spare, and shared a few words with a few of the lads before the off. More of the club were acting as pacers for the day.
I again started way to far back, relative to my expected pace, but this easier pace could have helped in the later stages of the run? Started pushing hard from the all weather pitched on, (first 1/2 mile). Passed loads of runner down the avenue the first time (miles 1 6:52).
Upped the pace for the 2nd and 3rd miles (6:33, 6:26), an finished with a 20:07 on the watch. Pretty happy with the time, and with a faster start could have probably broken the 20min. The encouraging thing is that while I was running hard, it was still well within myself. I put it down to the now regular sessions with Mick.
3.1 miles in 20:07 for a 6:36 avg.
Sunday 24/03 - LSR
MrsDrak had her first Bike Race, at 10am, so had to go out and support, given that she has supported my races numerous time over the years. This meant that I have to head out at 7:30am to get back in time. Just 8 miles at a steady pace... Nothing more to report
8.02 miles in 1:01 for 7:39 avg.0 -
Monday 25/03 - Gym in town for medium and core work.
Tuesday 26/03 - Sessions
Easy 2.6 miles from the house down to the wooden bridge, and the group sessions. Nice to see some brightness in the sky for a change.
No Mick this week. Conor was the nominated coach for the session. The session was 3 *1200 with 2 min static recovery, then 4*400 with 60 sec recovery. I opted for the faster group for the first time. Grand for most of the reps. Pushed when i needed to and held on when i was empty. Finished with 3.28 miles in 21:41 for 6:35 avg.
Wednesday 27/03 - Easy
Great to feel some heat when out running. Opted for St Annes and an easy 5.2 miles in 40 odd minutes for 7:49 avg.
Thursday 28/03 - Gym and core.
Not sleeping well at the moment with the contract crap in work, so opted out of the Thursday (usually steady run), and the TV instead. Mistake and should have went for the run
Saturday 20/03 - BHAA 4 Mile (St Annes Park)
I had signed up for the Dunboyne 10K on Sunday, but was having doubts doing it. A 12 pm race, with driving to, and from, finding parking warmup and down, means loosing 4 hours plus.
Instead decided to do the BHAA 4 miler in the park. Lovely run, and plenty of Raheny folks doing it too. Lined up 2 rows from the front. Pushed from the off:-
Mile 1 - 6:29
Mile 2 - 6:45
Mile 3 - 6:31
Mile 4 - 6:37
Finished in 26:36 for 51 place (out of 450 ) for 6:36 avg. Lovely local run and delighted i got past a few of the club mates.
Sunday 31/03 - LSR
Plenty of the club doing to Dunboyne 10K race, so a quiet morning ahead. Started out with the Berlin and Rotterdam crew, but they were running 7:20 pace, and i was dropped in the first mile. Took it handy and ran the coast for 8.5 miles in 1:06 for 7:50 avg.
Finished the month with 130 miles. Which is about when i want to be at the moment. With my history of injury, the closer i get to 150m the increasing risk...0 -
Monday 01 -April - Gym
Lunch time session in town, with upper body and core work. Also some TRX which is great for the hams and knees, (got to look after the knees when you getting on) ...
Tuesday 02-April - 10 * Hill Sessions
Howth Hill session with Mick, was in work late so the warm-up suffered as a result. Jim parks up at the bottom of the Carribrack road, and runs up the 3 miles up to the summit. I only managed to get in a 1.5 miles before at very easy pace.
The session was 10 hill repeats of 200m with zero recovery. I'm slowly graduating out of the slower group, but for these i opted to alternate between the slower groups 200m rep and the faster groups 250m. The extra 50m had me blowing hard for each rep. Still when coach is urging you on, you dig a little deeper.
Empty at the end, and cooled down with another half mile easy.
Finished with 5 miles in around 41 minutes including the very slow cool down.
Wednesday 03 April - Easy
Very easy after the session day before. Just 6.6 miles from the house to St Annes Park and around. Still freezing weather, and had to wear gloves to stave off Frost Bite.
6.6 miles in 54 mins for 8:11 avg.
2 manic days in work including contract negotiations have left me empty, and zero training. No running until Parkrun tomorrow. 0 -
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Tuesday 16/04 - Club Sessions
An easy 1.5m jog up to St Anne's and met up the the group. A few hello's followed by another 1m easy and a dynamic warm-up. Mick had the following session set for the evening. 2 * (3*300, 2*400, 1*800), with 70 second recovery, for the reps and 4 minutes between the sets.
I fell into the back of the faster group, with 6-7 other faster lads. The 300m, were handy enough (about 60 seconds), the 400 harder, and I was blowing after 300m. The 800m, slightly slower pace offered little respite.
Unfortunately the runners I selected were the new Nike ???, and were lifting the right big toe nail off with the harder running, with each stride. By the time sessions were finished I was limping badly as a result. Not a pretty sight when I took the runners when i got home.
Hopefully wont impair running for the next few days.0 -
18/04/2019 - Thursday - RunMute
Took a rest day on the Wednesday to avoid any more damage to the toe nail. Fel all the worse for it.
Thursday - RunMute into work and an at easy pace, just 5.55 miles in 44 mins for 7:59avg. Grand and nice and relaxed all day at the desk.
19/04/2019 - Friday - Race
Signed up for the "Good Run" charity race in aid of Motor Neuron research in st Annes, as this horrible disease had effected us many years ago, and decided to do a small part to help.
Two races on the day a 2.5k off at 10:30am and a 5K off at 11am. Privately thought about running the 2.5 as there didn't seem to be much in the way of serious runners doing the shorter event, and I harbored thoughts of an easy win. Suggested to myself that the same might be true for the 5K. Lined up on the front row, right beside an ex Olympian and her husband. So much for an easy win
Ran the race as a tempo effort and finished in 20:40ish. Lovely to run in a warm weather and do your bit...
20/04/2019 - Saturday ( Run - Gym - Run)
Easy from the house to the Gym in the village, short light workout, then on home via St Annes, and the sea front. Finished with 3.7 miles as easy pace, at 8:10 avg.
22/04/2019 - Monday - Leinster 10 Road Champs.
One of my favorite races of the year, given that it is both local and 10 miles which is possibly my best distance. Short and easy warmup, with a few of the lads, and lined up 2 rows from the front. Temperatures were hovering around 15c with clear blue skies.
Off at the gun at 10am, and settled into a steady 6:45 up the avenue. A short section of the course is "out and back", so afforded to opportunity to see runners ahead and also behind. Turned at the top of the avenue, and back down. By way of race strategy I had decided to hold on to 7:00 pace until i could push on for the last 2 miles.
Loads of support on the course, with the race pace settling in nicely. Miles 1,2,3 (6:45, 6:59, 7:10). Reeled in a few of my club mates, over the next few miles. Constant support from a few of the coaches also. Miles 4,5,6,7 (6:59, 6:47, 7:09, 7:01). Beginning to fatigue from mile 7 on, but was given a small boost passing both MK and DG. Miles 8,9.10 (7:01, 6:50, 6:38).
Over the line in 1:08:40 for 87 place, and 3 in the Team M50 with Paul and Philip. Nice to get a team bronze for a hard but rewarding race. Also nice to get under the 70min again, which is getting harder and harder each year 0 -
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Tuesday 23/04 - Very Recovery run
Very much a recovery run, after the 10 miler on the Monday. Just easy miles from the house to St Annes park and around via the Coast road. Even had to stop in the park to catch my breath. :eek:
3 miles in 25 minutes for 8:15avg.
Wednesday 24/04 - Raheny open mile.
The open mile is the selection race for the National Road relays, and as such invited down the fast lads or all ages for a "sprint" around the wade avenue loop. Given that i was in action in the Leinster 10 mile, on the Monday, i was never treating this race as a real chance of getting a team place. Still must try.
An easy 2.8 mile warmup, on the loop with plenty of others. A big crowd down for the race. Lined up on the 3rd row, and off at 8:05pm. Running at this pace where the field is still moving away from you at pace, is somewhat disconcerting. Still i tried to hold position, but after 30seconds I was blowing hard and loosing places. The fatigue from Monday was making itself known.
I good battle with the Adrienne, for the second half, but ultimately the fatigue had the last say in the performance and I had to settle for a 5:53 and 45th place on the day. I ran 5 seconds faster last year, with the 10 miler just as "fresh" (stale) in the legs. Must be getting older
Back to the clubhouse for a coffee and buns and bickies and... Stayed around for the presentation of the winter league titles. Also got the promised bronze for the Team M50 from the Leinster 10 miler.
After (12:01am), went to see Avengers Endgame with my boys, big dumb (marathon length) fun... Bed at 4am :eek:0 -
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Highlights - and a catch-up
May 25 - Parkrun St Annes,
Chat with the lads and a good hard run. finished in 20:27 and 6:42 avg.
May 26 - LSR
Sunday LSR with a few of the lads, Temps were heavy at 19c (not of late though), 8.61miles in 7:46 avg. Clubhouse to Fairview and coast road.
May 28 - BHAA Dunboyne
Out early, but slightly dissipointed to see that the track was closed for repairs, so not nice finish to look forward to. Easy job to the start line, with Dave and Jim, and off after 5 minutes. Pushed from the off with first mile in 6:26 (bit to hot for me) second in 6:28. Just tried to hold form and pace from there on.
The new finish was up a steep but short incline and 1 lap around a "rutted Field ". Still pushed on as much as i dared, and delighted to finish in 32:41, for 6:35 avg.
Sambos, Cakes and bickies to finish
June 1 - Malahide Parkrun
St Anens closed due to the concerts, so opted for Malahide instead. Big crowd down. Run as well as could be expected and finished in 20:36, and 33rd place.0 -
02/06/2019 - Sunday - LSR
Not many turned up to the club for the Sunday run, so opted for a trip to Howth Hill. Joined up with Eoin (a younger, faster lad), for a good run and a chat out to Burrow road, Offington, Sutton, sea front and back home.
12 miles in 1:32 for 7:42 avg.
03/06/2019 - Monday (Bank Holiday) - Steady.
Out to Malahide for the now standard holiday Monday park plod. About 20 odd out for the trot, with Dave G pushing the pace for the first 2 miles. Some residual fatigue from the 12m the day before, had me wheesing to stay with the pace. Getting more fatigued from mile 5 on, I called a stop and left the others to finish with 6 miles, me just 5.6, in 42 minutes for 7:33 avg.
04/06/2019 - Tuesday Easy.
Normally Micks session, but due to the downpour I opted to go easy and short. Easy up to St Annes, around and home via the sea front. Pretty tired and sore after the few days relatively hard running.
3.8 miles in 30minutes for 8:05 avg.
05/06/2019 - Club Sessions - Santry Track
Possibly 4 years since I did track sessions last, so I had forgotten :-
1. How hard they are
2. What a buzz you get from running fast (that's a relative term now)
A short 1.75 mile warmup around Santry demise, before dynamic warmup from Coach.
Around 20 in our "Slow Group", and were were allocated 12*300m with 65 sec off. While Mick sessions tend to be a more "friendly affair", partly down to Mick being a cool guy, and partly being run on grass, track session are far more serious. Added to the fact that the "fast" groups were hammering out 16 * 400 at crazy paces.
Decided to stay at the rear for each set and work through the group each rep, using the bends to pump the arms and generate some extra pace. Usually finishing each 300 in 60-62 seconds. Had a "Dave lead out" around the 6-7th rep, and duly dispatched that 300m in 54. Empty for the next rep.
While it is great to run track again, the pain in the achillies the next days has warned me to take these session sparingly for the next few months. "What the track giveth, the Achilles taketh away"...
Cumulative 2.6 miles in 12:10 for 5:23 avg.
06/06 - Thursday - Gym.
Work very busy also tired and sore, so opted for easy Gym, and stretching instead of run.
08/06/2019 - Saturday - Parkrun St Annes.
Friday, big system going live, so down in Kerry to overview the launch, so no running, just a several red wines on the return train trip.
Saturday - Easy from the house up to St Annes, I usually drive up to PR, but decided on an Easy jog instead. Quick chat with Dave F before the off, meant that I was lined up at the front for a change. Off and settled into a 6:40ish pace with 30-40 runners passing me easily in the first 100-200m. First Mile in 6:43, some of the runners were coming back to me from this point on. Upped the effore slightly from second mile (6:41), and now tracking Dave F. Opened the taps for last mile, down the avenue, and caught Dave, PL, and closing on DG.
Finished in 20:14 for 6:35 avg, and 27th place. Definitively on for a sub 20 in the next few weeks, if i get the head right and conditions play ball 0 -
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MisterDrak wrote: »By the last lap, i was ready to collapse, let alone trip you up
Seemed like you had a bit in reserve. Nice going.0 -
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