Festina lente

RayCun

Pretty good, yeah. Not as tired as I felt last week, no serious twinges - should be fine by race day. 3.30 will still be a stretch, but I'll give it a shot...

menoscemo

RayCun wrote: »

Pretty good, yeah. Not as tired as I felt last week, no serious twinges - should be fine by race day. 3.30 will still be a stretch, but I'll give it a shot...

with your 5k time you should be a shoe in. I ran 10 seconds slower than you in Rathfarnham last year and was definitely in shape for 3:30 If only I had believed. Remember the first 6 miles are a bit uphill so stick with it even if it feels a bit fast. the course gets very easy after 6 miles.

RayCun

The 5k time is an outlier though, a lot of the training I do is geared for that kind of race. As the distances go up, my times get weaker. I'm not a minute per mile faster this year over 10 miles or the half marathon, but I'm aiming to be more than a minute a mile faster in the marathon :rolleyes:
On the other hand, I think the half marathon and the PMP run suggest I can make it through Clonskeagh on pace, so maybe I can finish on fumes :pac:

neilc

I reckon you're a dead cert for it too, only question is, by how much.

menoscemo

RayCun wrote: »

The 5k time is an outlier though, a lot of the training I do is geared for that kind of race. As the distances go up, my times get weaker. I'm not a minute per mile faster this year over 10 miles or the half marathon, but I'm aiming to be more than a minute a mile faster in the marathon :rolleyes:
On the other hand, I think the half marathon and the PMP run suggest I can make it through Clonskeagh on pace, so maybe I can finish on fumes :pac:

Your Half Mara time is well within any calculators boundaries for a 3:30 mara ray. Didn't you run 1:35:xx?
Again much better than me, my Half mara time was 1:37:xx last year.

RayCun

1.36.23

menoscemo

RayCun wrote: »

1.36.23

That's still plenty good for sub 3:30 ray. Running a 1:45 half mara should feel very easy. If you make 20 miles at target pace its just a case of HTFU. You know yourself, once you get over roebuck hill it's pretty easy.

average_runner

I love roebuck castle hill as nice drop after it, its bloody UCD on the rte side that killed me the last time!!

RacoonQueen

It's the drag coming down to the RDS that kills me. Hate it there.

RayCun

8.56k in 50.24 (5.52 pace)

easy run into work

kmtd: 212.21

Mr Slow

RayCun wrote: »

Pretty good, yeah. Not as tired as I felt last week, no serious twinges - should be fine by race day. 3.30 will still be a stretch, but I'll give it a shot...

It won't be a stretch! Plus you'll be blessed with my company for the first while, you can't pay for that kind of positivity!

RayCun

Mr Slow wrote: »

It won't be a stretch! Plus you'll be blessed with my company for the first while, you can't pay for that kind of positivity!

Hmm, maybe there's some space left in the 3.15 group

menoscemo

RayCun wrote: »

Hmm, maybe there's some space left in the 3.15 group

Given your HM time you should be able to get to about 16miles at that pace, by which time you'll have 10 minutes banked for the last 10 miles. Surely you could jog home the last 10 at 9 min/mile?

Brianderunner

menoscemo wrote: »

Given your HM time you should be able to get to about 16miles at that pace, by which time you'll have 10 minutes banked for the last 10 miles. Surely you could jog home the last 10 at 9 min/mile?

That's pretty much what the 2 of us did in Berlin , only slightly faster.

RayCun

Hmmm, not really as planned today. Was running up to meet the gang in the park and realised I was going to be late, so ran 4k at faster than PMP
6.22k in 32.31 (5.14 pace)

Then set off with the gang, much too fast really (especially for the novices who were keeping up with us) pace around 5.30-5.40/km. After 8/9k I realised I was going to end up running too far and too fast if I stuck with the group, so split off along Lords Walk and started heading for home. I slowed down to around 6min/k, but when I met the gang again on the Kyber road they were still going strong.
16.82k in 1.38.43 (5.52 pace)

An upside-down run then, starting fast and getting gradually slower -not because I had to, but I was trying to keep a rein on things.

kmtd: 235.25

Woddle

Very sensible man, you need to bottle that freshness and goodness for race day and not be stupid and leave it out on a training run, good call.

RayCun

8.7k in 52.16 (6.01 pace)

Didn't feel great running, but it did take an effort to keep the pace down - tat 52 minutes includes a couple of minutes taking a photo of a car swept into the Dodder, splashing through a 6 inch deep puddle by the river, and various other diversions.

kmtd: 243.95

RayCun

5.36 miles in 51.58 (9.41 pace)

Another easy run, had to keep pushing the pace back down. I was going to do a few strides along by the river, but I had a bit of pain in my hip just before I got there. It eased off as I kept running, so I'm choosing to interpret it as a sign that my muscles are loosening up :pac:

kmtd: 252.45

Mr Slow

RayCun wrote: »

5.36 miles in 51.58 (9.41 pace)

Another easy run, had to keep pushing the pace back down. I was going to do a few strides along by the river, but I had a bit of pain in my hip just before I got there. It eased off as I kept running, so I'm choosing to interpret it as a sign that my muscles are loosening up :pac:

kmtd: 252.45

Taper's workin for you then!

slowsteady

RayCun wrote: »

8.7k in 52.16 (6.01 pace)

RayCun wrote: »

5.36 miles in 51.58 (9.41 pace)

Preparation obviously includes the old 'switch back to miles, it's shorter' routine:D

RayCun

slowsteady wrote: »

Preparation obviously includes the old 'switch back to miles, it's shorter' routine:D

Switch back to miles - there are markers at every mile on the route
Changed the units and laps to miles on the Garmin, and changed the second page to display current lap pace, last lap time, and current lap distance. (First page has time, average pace, distance)

slowsteady

Are you planning to track the 3:30 pacers or go with the Garmin and your own strategy?

RayCun

slowsteady wrote: »

Are you planning to track the 3:30 pacers or go with the Garmin and your own strategy?

Start with the 3.30 pacers. When I get to Phoenix Park I might speed up a little - a few seconds a mile - just to get ahead of the pace group. It depends on how I feel, and whether I like running in the group. If I stay with the group then, I might push on at Fosters Avenue instead.

Mr Slow

RayCun wrote: »

Start with the 3.30 pacers. When I get to Phoenix Park I might speed up a little - a few seconds a mile - just to get ahead of the pace group. It depends on how I feel, and whether I like running in the group. If I stay with the group then, I might push on at Fosters Avenue instead.

You're making the break with me then?

RayCun

Mr Slow wrote: »

You're making the break with me then?

god forbid :pac:
When are you pushing on?

Dotcomdolly

RayCun wrote: »

Mr Slow wrote: »

You're making the break with me then?

god forbid :pac:
When are you pushing on?

Will ye cross the line holding hands?

RayCun

Dotcomdolly wrote: »

Will ye cross the line holding hands?

elbowing each other in the face (though he has an advantage there) and looking out for Digger sneaking up behind

Mr Slow

RayCun wrote: »

god forbid :pac:
When are you pushing on?

As soon as we hit the downhills in the park!;)

RayCun

Mr Slow wrote: »

As soon as we hit the downhills in the park!;)

But that's my spot :eek:

Mr Slow

RayCun wrote: »

But that's my spot :eek:

Sorry, I called it first!