Festina lente

tHE vAGGABOND

great run - well done

drquirky

Nice running Ray....

BeepBeep67

Nice PB

RayCun

7.12 in 40.48 (5.44 pace)

Recovery run. Nothing to see here, move along...

this month: 22/227.39
this year: 113/1182.2

Younganne

Congrats on the PB Ray, great stuff:D

RayCun

11.84 in 61.09 (5.10 pace)

Time to start increasing the distances again -my finish date on the 1000 mile challenge has slipped back into June. Very easy pace to compensate.

this month: 23/239.23
this year: 114/1194.04

RayCun

9.41 in 39.01 (4.09 pace)

Club session tonight. Supposed to be 4 x 1.5 miles in 10 minutes each, with 3 minutes recovery. We got the route a bit wrong on the first run though, ended up a bit short and rather than tacking on a bit more we just did four of those.

2.09k in 8.27 (4.03)
2.08 in 8.19 (4.00)
2.11 in 8.22 (3.58)
2.12 in 8.33 (4.02)

plus warmup and cooldown

Thigh a bit sore on the last rep.

this month: 24/248.64
this year: 115/1203.45

claralara

RayCun wrote: »

9.41 in 39.01 (4.09 pace)

Club session tonight. Supposed to be 4 x 1.5 miles in 10 minutes each, with 3 minutes recovery. We got the route a bit wrong on the first run though, ended up a bit short and rather than tacking on a bit more we just did four of those.

2.09k in 8.27 (4.03)
2.08 in 8.19 (4.00)
2.11 in 8.22 (3.58)
2.12 in 8.33 (4.02)

plus warmup and cooldown

Thigh a bit sore on the last rep.

this month: 24/248.64
this year: 115/1203.45

You wouldn't get that in Sportsworld...:rolleyes:

RayCun

8.87 in 50.04 (5.38 pace)

Slow run into work. Thigh still a little sore so I'll be keeping things easy.
Looks like I got my run in at the right time today...

this month: 25/257.51
this year: 116/1212.32

BobMac104

feckin hell nice 10k time Ray!

RayCun

12.47 in 62.19 (5.00 pace)

Easy run home from work. Thigh still just a little tender so didn't do either the extra lap of UCD at the start or the strides at the finish.

this month: 26/269.98
this year: 117/1224.79

RayCun

9.95 in 49.16 (4.57 pace)

...and easy run back in. Toe still a bit sore, thigh/hip still a bit stiff. I had to slow down a bit around 7k because my hip was starting to jar but I suppose that's what I get for running in last year's runners. Trip to AK this weekend I think...

this month: 27/279.93
this year: 118/1234.74

RayCun

20.49 in 1.46.35 (5.12 pace)

Longish run, up and around Tymon Park. I've been neglecting the longer runs recently, need to build these back up over the summer. My pace was all over the place today though, up around 5.20 around the middle section, down around 5.00 in the last few k. I should probably change the displays around on the Garmin to make current lap pace more findable, keep the pace more consistent throughout - or at least control the pace changes better.

this month: 28/300.42
this year: 119/1255.23

RayCun

6.6k in 34.38 (5.15 pace)

Recovery run in my new runners

Brooks GTS 12

I never really took to the latest version of the Mizuno Inspires, and the Brooks Adrenalines I got last year - after a couple of weeks of breaking in - were very good, so I went back to them. These have a slightly smaller heel-to-toe drop but seem similar otherwise. The lads up in AK were rushed off their feet yesterday when I was up there, but did spot one interesting thing on my video - my feet, especially the left foot, were rotating out a lot as I ran. This reminded me of something from the half marathon last year, when I felt I was landing on the very outside of my left foot, made a conscious effort to land on a more normal point, and felt it helped my run. Something to think of from now on...

this month: 29/307.02
this year: 120/1261.83

menoscemo

Looks like theres plenty of cushioning in those shoes to absorb your heel strike

RayCun

Possibly a little less than in my last pairs, but only slightly.
I'm happy enough to wear heavier, more cushioned shoes on my easy runs, something a bit lighter for club training, and lighter still for races.

Mr Slow

My problem with Brooks is that they give me a full foot plant as opposed to mid/fore foot and my legs just get knackered.

RayCun

16.76k in 84.32 (5.03 pace)

Easy run home from work. A lap of UCD and then home.
I need to relearn my easy pace, today's run was all over the place. I was trying to stick to 5.00 pace, a few seconds either way, but I'd get faster whenever I stopped paying attention...

this month: 30/323.78
this year: 121/1278.59

Month|2010|2011|2012
January|38.8|105.61|187.46
February|35.5|106.68|191.79
March|53.2|121.83|214
April|72|106.33|201.18
May|75.9|107.13|
June|90.2|64.85|
July|118.1|126.92|
August|124.4|168|
September|154|171.75|
October|108.7|191.2|
November|58.4|128.9|
December|83|166.58|
Total|1012.2|1578.1|


Another good month. Decent distances, 2 PBs in 2 10ks, both under 40 minutes...

Mr Slow

RayCun wrote: »

2 PBs in 2 10ks, both under 40 minutes...

We know! :mad:

digger2d2

What's the target for the Terenure 5 Ray?

RayCun

I've a BHAA 5 mile this Saturday, and I'll be going for 30.xx. Whatever I get, I'll be going for a bit faster in Terenure...
And yourself?

menoscemo

RayCun wrote: »

I've a BHAA 5 mile this Saturday, and I'll be going for 30.xx. Whatever I get, I'll be going for a bit faster in Terenure...
And yourself?

Isn't the RTE race always short? Are you going to run the Dunboyne one as well? I'll be hoping for 30:xx in that one myself...

RayCun

menoscemo wrote: »

Isn't the RTE race always short? Are you going to run the Dunboyne one as well? I'll be hoping for 30:xx in that one myself...

Yeah, I heard that about RTE - it was measured on the road but they send you on the path in a few places?
Can't do Dunboyne, I'll be off warm-weather training

digger2d2

RayCun wrote: »

I've a BHAA 5 mile this Saturday, and I'll be going for 30.xx. Whatever I get, I'll be going for a bit faster in Terenure...
And yourself?

Hmmm, I'm not sure tbh - I'm doing the 5k in La Cheile this weekend for an 'official' sub 20 hopefully.... My PB for the 5 mile is 34.xx so maybe sub 33

menoscemo

RayCun wrote: »

Yeah, I heard that about RTE - it was measured on the road but they send you on the path in a few places?

They should just call it an 8k

menoscemo

digger2d2 wrote: »

Hmmm, I'm not sure tbh - I'm doing the 5k in La Cheile this weekend for an 'official' sub 20 hopefully.... My PB for the 5 mile is 34.xx so maybe sub 33

Ohh is this the deciding round of the smack-down with CL? If I wasn't working I'd be out to see that

Brianderunner

menoscemo wrote: »

Ohh is this the deciding round of the smack-down with CL? If I wasn't working I'd be out to see that

Over 5k? Nah he'll be 20-25 secs ahead of her. Berlin is another issue

Mr Slow

menoscemo wrote: »

Ohh is this the deciding round of the smack-down with CL? If I wasn't working I'd be out to see that

I'll be there, if there's a fight to the death I'll try and get it on video, there's 200+ metres on the 'track' to catch it.

RayCun

Mr Slow wrote: »

I'll be there, if there's a fight to the death I'll try and get it on video, there's 200+ metres on the 'track' to catch it.

I thought you were running?
Or do you expect to have finished by then?:D

digger2d2

RayCun wrote: »

I thought you were running?
Or do you expect to have finished by then?:D

Well, it's about time he does a sub 20 :D