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Festina lente
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7.44k in 36.24 (4.54 average)
Club session this evening - 8 x 400 - although it isn't actually 400, more like 370, and we went for an extra one at the end, but 9 x 370 doesn't have the same ring to it
I was a bit wary of these, with the race on Saturday and my legs perhaps accumulating some tiredness, and took the first one very slow, slower than 5k pace. But that one felt fine, so I sped up over the remaining reps. Fastest - with the wind, and on what I thought was the last rep - was 3.13 pace, but the average was more like 3.40 pace. Faster than 5k pace, but not really mile pace, or whatever pace these reps should really be...
kmtd: 191.84
Runs: 190 -
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so it turns out that going to the pub the night before the race doesn't improve performance. Who could have guessed?
8k in 34.58 (4.22 average)
BHAA/Eircom XC in Knocklyon this morning. Late night* in the pub yesterday, and up at 10.15 this morning - my latest lie-in in years :rolleyes: Jogged up to Knocklyon and got my number, and made it across to catch the end of the women's race. Seres wasn't wearing her Boards top today so I spotted her too late to give her a shout. Jogged around in my spikes for a bit of a warmup, and bumped into Seres and drquirky, and some of my clubmates, for a quick chat, before lining up at the start.
This is the club's regular training ground, so as soon as I saw which direction we were going to run - straight into the wind on the long straight, but sheltered from the wind when it was behind us- I knew it would be a tough race. Still, I was determined to get off to a good start, I think at Tymon I started too far back and because I was pacing off the people around me I went off too slow. First k was a bit crowded and slow, but in the second k I started to speed up a bit, pace was up to 4.07 for that k. Up to then I was feeling a bit tired and fuzzy but the hangover wasn't too bad. Towards the end of that second k though my stomach woke up, took a look around, realised I was in a race and made it very clear that running fast was a bad idea :rolleyes:
I was a fair bit slower from that point on, pace between 4.20 and 4.30 for the rest of the race, as I fought the tiredness in my legs on one hand and kept my stomach in the right place on the other (and the wind on the straight in every lap just seemed to get stronger every time). Still, I managed a decent finish - and came this close to throwing up moments later in the chute - and sneaked in under 35 minutes, so I was actually faster than in Tymon two weeks ago. That's partly because the conditions were much firmer, but I think I also judged the effort levels better today.
eta - official time is out, 34.56. That's standard 12, and brings my standard down to 13, a bit more respectable...
kmtd: 208.55
Runs: 21
*ie, after 10pm0 -
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12.26k in 65.32 (5.21 average)
Got new runners yesterday - cheers thirstywork2 - and brought them out for their first run today. Probably not a good idea to plan a longish run, given my experience with my last pair of new runners
and had the same thing today. My legs were completely unused to the cushioning, and started complaining about all that new support after a couple of k. Stopped for a bit of a stretch along the way, and cut the run a bit short - which might mean woddle will catch up with me this month - will take them out on some more shorter runs again in the next week or so before switching over properly.
kmtd: 226.15
Runs: 23
forgot to add - evidence!0 -
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