Festina lente

RayCun

grimbergen wrote: »

Ray, I take a peek at your log every now and again, well done on the huge improvements. Just curious as to why you say you're not doing a marathon this year or next? are you focussing on speed or shorter distances?

I'll probably do one next year. Was thinking of Amsterdam but more recently I've been thinking feck it, save the money and hassle, just do Dublin again.
The training last year was a bit of a slog, and I wasn't motivated to go through it again this year. The marathon blows a big hole in your calendar - you have to do the long runs all through the summer, you have your weeks of taper and recovery, it adds up to six months that are just about one race. I wanted a bit more flexibility this year. And I didn't want to go from marathon to marathon, chipping off a few minutes here and there. Training for a 3.10 to 3.20 (they would have been the targets I'd have set six months ago) wouldn't feel worth it. I'll be looking for a big jump next year...

RayCun

15.43k in 73.37 (4.46 pace)

easy run, looping around UCD then home. Bit of a lazy month overall, not a lot of races or miles

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|175.21
June|90.2|64.85|150.09
July|118.1|126.92|242.21
August|124.4|168|240.27
September|154|171.75|203.69
October|108.7|191.2|229
November|58.4|128.9|
December|83|166.58|
Total|1012.2|1578.1|


October: 29/368.54
this year: 291/3284.78

grimbergen

RayCun wrote: »

I'll probably do one next year. Was thinking of Amsterdam but more recently I've been thinking feck it, save the money and hassle, just do Dublin again.
The training last year was a bit of a slog, and I wasn't motivated to go through it again this year. The marathon blows a big hole in your calendar - you have to do the long runs all through the summer, you have your weeks of taper and recovery, it adds up to six months that are just about one race. I wanted a bit more flexibility this year. And I didn't want to go from marathon to marathon, chipping off a few minutes here and there. Training for a 3.10 to 3.20 (they would have been the targets I'd have set six months ago) wouldn't feel worth it. I'll be looking for a big jump next year...

I hear ya, the time commitment is colossal and in my case losing out to other commitments (in my case 3 kids under the age of 4). Best of luck with the running, the pace you're setting these days is inspirational stuff.

RayCun

8.72k in 45.44 (5.14 pace)

very easy run into work, on the shortest route

November: 1/377.26
this year: 292/3293.5

RayCun

10.03k @ 5.01

easy run home.
Then up to the club to coach the kids.
Good thing - we were only coaching the under 10 and under 12s competing on Sunday. A nice small group, I was running with 8 kids, and it is so much better than trying to wrangle a group of 20.
Bad thing - it is ****ing baltic out there :eek: Long-sleeved top, sweatshirt, tights, and I still froze every time we took a break

November: 1/387.29
this year: 293/3303.53

RayCun

8.66k in 42.12 @ 4.52

easy run in

November: 2/27.41
this year: 294/3312.19

RayCun

14.49k in 73.09 @ 5.03

Hill session today. Still trying to get a group hill session together, so today it was just me in Tymon. 20 minute jog up to the telephone mast, 30 minutes of running up to the top of the hill (on the grass), and walking/jogging back to the mast. Measured one at 197m and 44 seconds, which sounds about right. Don't know what the uphill was. Did 12? 14? of those, then 20 min jog home.

Wore my new porno shorts today. Short, and split at the sides OH doesn't want to be seen in public with me when I wear them But unfortunately for her, they're really comfortable, so I will be wearing them a lot.

(yes, this is what you should be thinking)

https://www.youtube.com/watch?v=CL4iVQyp9L4

oh, and weighed myself after the run, I'm down to 136 pounds. Might explain why I've been so hungry the last few days...

November: 3/41.9
this year: 295/3326.68

RayCun

5.35k @ 5.09

Easy run. Logging every run was okay when I ran 4 times a week, but at 10 runs a week it's a bit crazy. Time to go weekly...

November: 3/47.25
this year: 295/3332.03

RayCun

17.92k @ 4.53

Cold wet and muddy slog through Tymon today. Had to cut it quite short (so sad:rolleyes:) to go over to Santry for the kid's final cross-country race. A real mudfest and his longest XC race yet at 1000m. He ran really well, but not well enough 13th in the race, so he was the first finisher not to get a medal.

November: 4/65.17
this year: 296/3349.95

RayCun

a happy ending - his team won the under-10 bronze

W.B. Yeats

Go Bros Pearse!

RacoonQueen

In for Leinster intermediates?

RayCun

RacoonQueen wrote: »

In for Leinster intermediates?

God no. :eek:
If I even suggested that at training I'd be strung up :pac:

RacoonQueen

RayCun wrote: »

God no. :eek:
If I even suggested that at training I'd be strung up :pac:

I got an email last week to say I'd been entered. Thank jesus I'm away that weekend. Think it's actually meant to be easier than the novice?

RayCun

RacoonQueen wrote: »

I got an email last week to say I'd been entered. Thank jesus I'm away that weekend. Think it's actually meant to be easier than the novice?

They only say those things to sucker you in

RacoonQueen

RayCun wrote: »

They only say those things to sucker you in

Just been breezing the old results. Unless the course is very tough the times do seem rather slow compared to Avondale...

You should do it and let me know how you get on.

RayCun

Nips were cut to shreds after last Sunday - 90 minutes seems like a lot longer in the cold and with a wet top :eek: - so had a couple of days walking around wearing cotton wool :rolleyes:

Anyway, back on the wagon Monday, easy run home from work (I should write a macro for that phrase)
12.72k in 62.23 (4.54 pace)

Tuesday morning was the run back in
8.54k in 46.58 (5.30 pace)
and in the evening, the same 6x800 session
8.22in 38.46 (4.43)
First rep was far too fast at 2.45. I judge my pace from the lead runner and try to finish about 5 seconds behind her but she really belted out this one, and it didn't feel fast, but that's the first rep for you. Rest were 2.51, 2.54, 2.55, 2.55, and 2.51 - got into a bit of a race on the last one Happy enough with those because the surface is just so bad. Even on the last one, when I would have sprinted if I could, there was just no way to go at full speed when you're slipping on grass and dropping in and out of hollows in the ground. A few more people running in the group this week, which was good, more bodies to work off.

Wednesday
15.226 in 73.14 (4.48)
Loop around UCD and home

Thursday
8.71 in 48.40 (5.35)
recover pace into work in the morning, and then
10.09 in 49.56 (4.57)
easy run home again

Friday
10.11 in 50.42 (5.00)
easy run into work,then over to Donore in the evening to start the level 1 coaching course, an hour or two of sprint and hurdle drills out on the track. Always interesting to see the mix of people on these courses, from the couple of sprinters called up to demonstrate everything to the people who coach but don't train any more, and people like me somewhere in the middle. (Embarrassing moment of the evening - skipping up to hurdles to do a lead leg drill, and because I was thinking about what I had to do, being completely unable to skip :rolleyes: I'd start with right leg and... hang on, my right arm is up too - okay left leg... but now my left arm is up too . A real forgetting-how-to-walk moment :pac: )

Saturday
5.79 in 28.28 (4.55)
5.61 in 28.51 (5.09)
5.73 in 29.39 (5.11)
Jogged over to Donore in the morning, spent lunch running over to the Kyber road for a warmup, spending 10 minutes running up from the corner of Kyber and Military to the Magazine Fort, and cooling down on the way back, and then jogged home again. (Wounded Knee was on the course too, and was also running in and back home - but naturally his run was an hour long each way :pac:) In between, a refresher on shot and long jump, which I did a couple of weeks ago (long jump I think I know what to look for but can't do it, shot I'm still not sure if I'm seeing the whole throw properly when other people do it but managed to put together a decent throw myself:rolleyes:) and the high jump. Fun to try, but I'm glad we already have a good high jump coach :pac:

Anyway, while I was doing all that, the kid was out in Marlay Park running in the uneven ages cross country - he's even ages, but moved up a grade to make up an under 11's team. He was very keen on this a couple of days ago, especially after getting his medals in a presentation at the club on Thursday, but very nervous last night. We took the pressure off as much as possible and this morning he decided he would run - and came 19th overall (out of 40ish), third scorer on the team, getting another team bronze

November: 10/155.95
this year: 302/3440.73

BeepBeep67

15.226k seriously, getting too obsessive there Ray

RayCun

25.52 in 2.01 (4.45)

Finished the week off with 2 hours through the Tymon mud. Nice enough day out there once I warmed up, and I felt less tired 90 minutes in to the run than I had yesterday evening. 116k for the week, but I missed Friday's strength session

November: 11/181.47
this year: 303/3466.27

jcsmum

RayCun wrote: »

the kid was out in Marlay Park running in the uneven ages cross country - he's even ages, but moved up a grade to make up an under 11's team. He was very keen on this a couple of days ago, especially after getting his medals in a presentation at the club on Thursday, but very nervous last night. We took the pressure off as much as possible and this morning he decided he would run - and came 19th overall (out of 40ish), third scorer on the team, getting another team bronze

November: 10/155.95
this year: 302/3440.73

GO ALEX!!!

RayCun

How did Jack get on?

jcsmum

RayCun wrote: »

How did Jack get on?

I'm not sure, I wasn't there. Judging from the photos that OH took, towards the back Ray. I have a load of photos from the two U9 races for the website.

RayCun

I think the championship race brings out kids who weren't at the leagues, so may be a bit tougher. Did he enjoy it anyway?

You can send me a zip of the photos or a link if they're online somewhere, and I'll add them to Peter's photos.

Younganne

......shot I'm still not sure if I'm seeing the whole throw properly when other people do it but managed to put together a decent throw myself)

my claim to fame is All Ireland Bronze medal for U-14 Shot putt in about 1986:cool:, but i have no idea how far i threw it, back in the days of NACAI v BLE in Athletics:D

RayCun

Just got a call from the blood centre, my hemoglobin level in yesterday's donation was down to 13.4, below their accepted minimum of 13.5. So no more donations for me for another 3 months, and a lot of liver and cabbage in my future...

career_move

RayCun wrote: »

Just got a call from the blood centre, my hemoglobin level in yesterday's donation was down to 13.4, below their accepted minimum of 13.5. So no more donations for me for another 3 months, and a lot of liver and cabbage in my future...

So the paleo diet isn't all its cracked up to be then?!

menoscemo

career_move wrote: »

So the paleo diet isn't all its cracked up to be then?!

Liver and cabbage is pretty paleo

career_move

menoscemo wrote: »

Liver and cabbage is pretty paleo

http://www.boards.ie/vbulletin/showpost.php?p=81685679&postcount=1084

This is what I was referring to

Marthastew

menoscemo wrote: »

Liver and cabbage is pretty paleo

Liver and cabbage is pretty disgusting;)

menoscemo

career_move wrote: »

http://www.boards.ie/vbulletin/showpost.php?p=81685679&postcount=1084

This is what I was referring to

Yeah I know, but his solution to low Iron is to eat more Paleo . He should just do like CL and take EPO Iron tablets