Festina lente

EdMoses

Congrats on great run and PB Ray!

Aimman

Well done on the PB Ray, you've really got the speed up.

tHE vAGGABOND

great run!

No doubt at all that you will get below 20 min mark next time!

claralara

Well done Ray, great running!

RayCun

6.32 miles in 1.02.04 (9.49 pace, 9.31 moving pace)

Very slow recovery run home from work. Legs still a bit sore from Sunday, so happy to take it easy.

Had planned to run into work in the morning, but the teenager next door reversed into our car outside the house. Stood on the accelerator instead of the brake :rolleyes: really belted into the car. So tomorrow I'm bringing one kid to work on the bus, while OH gets a mechanic around to assess the damage...

mtd: 79.06

RayCun

Just entered DCM and the race series, nice low number for DCM this time...

jcsmum

RayCun wrote: »

Just entered DCM and the race series, nice low number for DCM this time...

Well done Ray, that's the spirit!

Mr Slow

RayCun wrote: »

Just entered DCM and the race series, nice low number for DCM this time...

Have you something against Cork???

RayCun

Just the hassle - dealing with vaccinations, passports, the language...

digger2d2

RayCun wrote: »

Just the hassle - dealing with vaccinations, passports, the language...

Vitally important though....;)

Mr Slow

RayCun wrote: »

Just the hassle - dealing with vaccinations, passports, the language...

You've managed to go Northside, beyond the pale is step 2:D

RayCun

Beyond the M50 is step 2, outside the Pale is at least step 4...

RayCun

9.17 miles in 1.18.32 (8.34 pace)

Legs are a bit sore from Sunday so this wasn't as easy as it should be, but it was a nice morning for a run. It was supposed to be only 8, but a couple of diversions to add hills (what hills there are in Tymon) pushed it up. Hope the legs are better for Saturday, want to get back to the interval sessions...

mtd: 88.23

RayCun

6.24 miles in 54.20 (8.42 pace)

10k training - 5 x 800m @ 5k pace

Out early this morning, because OH is doing a Chi running workshop and I had to be back and showered by 9.15. Only 30 minutes between breakfast and starting, but didn't feel any worse for it. My legs are still tired and sore though - both calves started feeling tight as soon as I started the first interval, and the muscles connecting my right thigh through to my abdomen were all feeling tender - so I stopped after four half-mile intervals.

Intervals were 3.15, 3.14, 3.21 and 3.19, a little slower than planned. The problem today wasn't breathing, my legs just weren't up for it.

mtd: 94.47

RayCun

7.07 miles in 1.02.20 (8.48 pace)

Starting the longer midweek runs now for 10k training, two minutes under planned race pace. Legs still a bit sore - calves for a while, and right thigh/groin for most of the run, though I felt fine by the end. Will take it easy on the run back into work tomorrow.

mtd: 101.54

Mr Slow

RayCun wrote: »

My legs are still tired and sore though

Intervals were a little slower than planned. The problem today wasn't breathing, my legs just weren't up for it.

RayCun wrote: »

7.07 miles in 1.02.20 (8.48 pace)

Legs still a bit sore - calves for a while, and right thigh/groin for most of the run, though I felt fine by the end. Will take it easy on the run back into work tomorrow.

Am I going to have to constantly remind you to beware the overtraining monster, pull back this week, less is more.

RayCun

mrslow wrote: »

Am I going to have to constantly remind you to beware the overtraining monster, pull back this week, less is more.

Yes, sifu

would someone take those books off mrslow, we've created a monster

digger2d2

RayCun wrote: »

Yes, sifu

would someone take those books off mrslow, we've created a monster

I've taken one off him...I started to read it but when I saw the words ''reduce alcohol intake'' I reckoned it was a load of sh1te and haven't looked at it since

RayCun

5.94 miles in 57.15 (9.39 pace)

Slow recovery run back into work

mtd: 107.48

Mr Slow

RayCun wrote: »

5.94 miles in 57.15 (9.39 pace)

Slow recovery run back into work

mtd: 107.48

Well done grasshopper.

RayCun

9.04 miles in 1.20.00 (8.51 pace)

That felt much harder than it should have - my legs are still tired and muscles still sore. Will wait until Monday to decide on next week's training...

mtd: 116.52

RayCun

5.31 miles in 50.13 (9.28 pace)

Easy recovery run back into work


Month|2010|2011
January|38.8|105.61
February|35.5|106.68
March|53.2|121.83
April|72|
May|75.9|
June|90.2|
July|118.1|
August|124.4|
September|154|
October|108.7|
November|58.4|
December|83|
Total|1012.2|

RayCun

8.31 miles in 1.08.13 (8.12 average)

including 2 x 2 miles @ LT pace

My latest guess for LT pace is somewhere between 7 and 7.10. That muscle in my leg/groin/abdomen is still at me a bit, but I figure tempo pace isn't going to bother it as much as a VO2 session.

2 miles warm-up - 9.06 and 8.57 pace
2 miles tempo - 7.18 and 7.10
rest interval - one mile at 9.12
2 miles tempo - 7.15 and 7.16
warmdown - 1.3 miles at 8.58 and 9.19 pace

Happy enough with that, because I think when this niggle clears up I'll easily do that ten seconds faster. I probably could have done it faster today, but didn't want to push things.

menoscemo

Any plans for a 10 miler/HM to test out that LT pace Ray?

RayCun

No - most likely the only 10 and 13.1 races I do this year will be in the race series

RayCun

7.07 miles in 1.03.07 (8.55 pace)

Feeling under the weather these days - two days of constant sneezing, and now a cough, earache, and general tiredness
(It's not overtraining though, because my daughter has the same thing and I don't think she's been putting in too many miles)

So this was a tired run home from work, not a lot of fun.

mtd: 15.36

Mr Slow

RayCun wrote: »

Feeling under the weather these days - two days of constant sneezing, and now a cough, earache, and general tiredness

Are you on taper?;)

Take it easy, eat lots of fruit and take it easy, did I mention take it easy?

RayCun

5.88 miles in 56.16 (9.34 pace)

marginally better this morning, easy run in to work

mtd: 21.24

RayCun

9.68 miles in 1.23.50 (8.39 pace)

still not feeling the love, but that's the last hardish run before Sunday. Which should give this bug-or-whatever-it-is time to clear up

mtd: 30.92

Aimman

How's the battle with the cold? Are you all sorted for Sunday?