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Festina lente
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10.66k in 55.31 (5.12 average)
I've been running in and out of work along the same route for about 18 months now, maybe 200 runs. And on that route, I cross the Dodder below Rathfarnham, and there are a couple of steps and two ramps down from bridge level to the path beside the river. Ramp in the middle, two sets of steps on either side. Simple enough:rolleyes:.
Except today I decided that the steps were in the middle and there were ramps on either side, and rand down one of the ramps that -shockingly - was actually a set of steps. Cue comedy pratfall - no ninja rolling at my age - and a lot of cuts and scrapes, including a nicely bloody knee.:o
Oh well, at least my aged bones are more resilient than my rapidly-decaying brain...
kmtd: 236.81
Runs: 24
There but for the grace of God go I!
Be glad there wasn't more serious damage done, those rickety old hips wouldn't stand up to much!
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9.4k in 45.13 (4.49 average)
Club session, tempo runs
Warmup of about 1.4k
First run was about 2.3k, into the wind through Firhouse, pace was around 4.30
Couple of minutes break, then
Second run was back the way we came and a bit further, 3k exactly (? or I didn't start a new lap at the end?), average pace 4.02/03. With the wind this time, in case you can't tell
Then 2-3k cooldown, 5.30ish pace
Freezing out there, too cold and dark to be playing with autolap...
kmtd: 260.43
Runs: 260 -
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32.24 (Garmin time and chip time. Positions - 287 overall, 267 men, 41 M40)
Cadged a lift over to de nortside from Linda Byrne and her coach claralara and digger, and we waited under the school porch, watching the rain fall.And fall. And fall some more. :rolleyes: It put the dampeners (ho, ho) on any thought of a warmup run, so we just waited until a few minutes before the race start and then jogged up to take our places.
The start was the usual scramble, though every year I start further up the field, so every year things settle down faster. I spent the first mile or so looking for people to pace off, but all the candidates either sped up or fell behind by the first mile marker. Time called was 6.32, and my watch gave me 6.26. On target for the first mile then, but not by much, and at that point I was a little worried. My pace started to slip as we continued down the main road, and I think my slowest point in the race was just before the corner.
Left turn, downhill, time to HTFU. Sped up on the way down, got to the mile 2 marker on target (13.02, I think) and around another corner. Feeling much better now, pretty much all the way to the end. I was working, but the pace always felt sustainable. I had enough energy to get pissed off at a corner around the 3 mile mark, when everyone around me ignored the line of cones in the road and cut the corner at the path - so I charged off down the very middle of the road, and sped up as well to beat the cutters back to the straight. Sped up again for the short downhill section to the coast road, and kept the momentum going for a while.
The hill slowed me down a bit, but it was a controlled slowdown, just shortening my stride a bit, and I felt good at the top. I was taking it too easy though, because my average pace had dropped to 6.30, and a woman came charging past a hundred m past the top of the hill. She had the right idea, so I followed... By the time we got to the loop at the park I had passed another few people, and had my average pace back down to 6.29. Coming round the last corner I din't think I had a sprint finish in me, until a guy passed me on the outside trailing a pink balloon
Had to try chasing him down and, though I didn't catch him, the chase did take me past another 4 or 5 people.
So, happy with that time, but I think I had more left. A decent placemarker anyway to start the year.0 -
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Time to reset the training paces
Recovery: 5.47-6.06 5.27 - 5.46
Easy: 5.10-5.28 4.50 - 5.09
Long: 5.10-5.47 4.50 - 5.27
Tempo run/interval 4.25-4.37/4.21-4.31 4.07-4.18/4.04-4.12
:eek:
Nice!!
I'm a little afraid to take that step...
Well done again yesterday! Both on the race, and for putting up with the old couple bickering.. 0 -
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10.72k in 54.54 (5.07 average)
Not really according to plan, this run. Intended to do 15/16k, but my hip - that whole area of my right leg really - was a bit stiff and sore, so I dropped the planned lap of UCD and headed straight for home. Was glad I took the short route 20 minutes later, when ... digestive issues raised their head and it became necessary to get home sooner than I'd anticipated
The pace felt easy anyway, aside from the sore leg.
kmtd: 292.93
Runs: 300
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