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Festina lente
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3rd to 8th December
Monday
Zombified in work, lack of sleep on Saturday night catching up on me, but the run woke me up
12.35 in 59.14 (4.48) home from work
20 minutes core in the evening
Tuesday
Recovery in the morning 7.26 in 41.22 (5.42) Ran through Terenure/Rathgar for the first time in ages. Not a great route because its all concrete and narrow or uneven paths, but I want to reduce the time/distance on these recovery runs.
Back to the 800s in the evening. 2.56 (went too slow rather than go crazy on the first rep), 2.48 (over-compensated), 2.55 (more over-compensation), 2.52, 2.52, 2.53. Felt good on these, I felt the Saturday sessions have made me stronger, better at holding my form.
7.46 in 34.45 (4.40)
Wed
14.64 in 70.16 (4.48) home from work
and 20 minutes core
Thurs
recovery in the morning 7.26 in 41.19 (5.41)
and a run home 9.8 in 50.13 (5.08) (lots of traffic lights and shoelace issues)
Friday
8.55 in 39.07 (4.35) no session Saturday so I wore my fast shoes for this
20 minutes core
Saturday
just an easy run today
9.79 in 46.08 (4.43)
77.11 km so far this week
December: 8/107.9
this year: 328/3849.550 -
Long day today, I'm knackered... Better part of two hours driving down to Adamstown for 10.30 to register the under-11s for their before 12, my race at 3, then the drive home... so no epic reports here
Kids race was good, just a team of four down but they were all excited about the race and had fun doing it - even the kid who fell almost immediately, and then lost a shoe halfway round :pac: They'll all be back next year
Back to the field a couple of hours later for the novices race. It was a nice enough course - the whole field was at an angle so you spent most of your time running slightly up or down. There were no real hills, but neither were there any fast sections. And it was a cow-field (the evidence was everywhere), bumpy everywhere with some seriously muddy patches. It was work al the way around, without any one section being a killer.
Bit of a jog around for a warmup, couldn't go too far from the kid (at least that's my excuse, then lined up. Don't know where the rest of my clubmates got to, but I lined up behind Sportsworld. I had my eye on one of them, who beat me in Dublin, but as soon as the gun went he was gone, vanished into the distance. I was keeping it easy, after running like an idiot in the Dublins, planning to work my way into the race. (I did glance at my watch after a while and see 3.34 pace though
:rolleyes:) And that's more or less how it panned out. The race started to spread out after about half a lap and I started working my way through. I was swapping places with two other guys for most of the race, one running for Wexford and the other barefoot in a red top. In the last lap I spotted my Sportsworld nemesis :pac: in front and started closing the gap and then coming into the last 5/600m I put in a bit of a break and got away from them. Turned the corner into the final straight and I don't remember who was in front, all I know is that there were people right behind me getting some big cheers from the crowd :eek: so I did my best arm-pumping and knee-lifting impression of a very tired sprinter, and amazingly enough no-one passed me before the line. (Did I pass anyone? Honestly don't know) Ran out of course to catch Sportsworld guy though, he finished 4 seconds in front. 23.57 for 160th place (of 193 finishers, don't know how many dropped out)
Was I happy with the run? Yes, I felt satisfied crossing the line - I'd raced smarter, finished stronger, and won the mid-race battles I'd lost in Dublin.
But was it really a better run? Well that's the question. I was about a minute faster in Dublin. Was that course a minute easier? Maybe gong out hard and fading last time got every ounce out of me, and finishing (relatively) strong today meant I had reserves left untapped? My only point of comparison is that sportsworld guy, who beat me in Dublin... by 4 seconds.
85.68 km total this week
December: 9/116.47
this year: 329/3858.120 -
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Our results were sorted and announced long before the mens ones yesterday and they're still not up. 0 -
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my recovery is pretty fast. Tomorrow and Tuesday morning will be easy, and I expect to feel fresh for the Tuesday evening session
Spoke too soon on that one, legs/hip weren't feeling great on Tuesday so I skipped the session and knees are still a bit sore. Definitely new runners time.
17th to 23rd December
Monday
10.11 in 52.07 (5.09) home from work. Getting my comeuppance from the retching thread, I had discomfort to deal with at the other end, a couple of stops needed to think assert control :pac: I'm blaming the high-protein diet.
20 minutes core in the evening
Tuesday
Recovery in the morning, and then at the club my leg felt sore on the jog from the kids down to the adult meeting point so I gave the session a miss, just jogged around with the novices.
8.72 in 51.20 (5.53 pace)
8.18 in 53.12 (6.30 pace)
Wed
14.37 in 69.41 (4.51) loop around UCD and home from work
and 20 minutes core
Thurs
recovery in the morning 8.55 in 50.56 (5.57)
got a bit tired of all the slow running, so sped up a little in the evening
9.88 in 47.28 (4.48) (a lot of busy junctions on this run, moving pace was 4.38)
Friday
8.71 in 40.36 (4.40)
and the same on the way back in
20 minutes core
Saturday
Same hill session as last week, 15 x 200 uphill
14.97 in 79.42 (5.20)
Recovery run in the evening, the boy came out with me since his training has finished. Shorter than usual run
2.68 in 15.515 (5.55)
Sunday
Early start this morning, out before 8, before sunrise, because we were out visiting. First half of the run I was feeling tired, average pace was slower than 5.00, but picked up in the second half as I woke up
Very muddy again 20.87 in 1.43.03 (4.56)
107.04 km this week
December: 23/346.14
this year: 343/4077.790 -
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8.63 in 46.46 (5.25)
8.71 in 42.29 (4.53)
another day in 'work', another jog in and out with my bag
December: 30/458.73
this year: 350/4190.38
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|283.87
December|83|166.58|285
Total|1012.2|1578.1|2604
As many miles this year as in the previous two combined. I don't think I'll be able to repeat the trick next year but should make it into the low 3000s
2012 races -
January: SDCC 4 mile XC, 29.27, Eircom 5 mile XC 34.58, Raheny 5 mile 32.24
February: Garda 4 mile XC 28.07
March: NUI/AIB 4 mile XC 26.47, MSB 5k 19.22, BHAA Raheny 4 mile 24.44
April: Great Ireland 10k 39.58, K-Club 10k 39.23
May: RTE 5 mile 31.20, Sportsworld 5 mile 31.17
June: TCD 1000m 3.24, 2500m 9.23, Raheny 5k 18.58, Prison service trail 5k 20.21, Dunshaughlin 10k 39.12
July: BHAA 1500m 5.09, SDCC 5k 19.13,
August:
September: Zurich mile 5.32, BHAA 10k 38.07, Dublin Half marathon 1.24.29, Rathfarnham 5k 17.55
October: Dublin Novice XC 6k 22.46
November:
December: National Novice XC 6k 23.58
Can't complain about that year
The plan for 2013 looks like this so far
January: SDCC XC, Dublin Masters XC, Eircom XC, Raheny 5
March: MSB 5k
April: Great Ireland 10k, K-Club 10k
May: Sportsworld 5 mile?
June: Dunshaughlin 10k
September: Rathfarnham 5k
October: Dublin Novice XC, Dublin marathon
Plus a half marathon in the summer, maybe even two, but I haven't decided which yet. I want to do the national half, but if it's the Rock and Roll and it's overpriced, I might have to look elsewhere.
I won't get to race as much this year, I'll be coaching most Saturdays and some Sundays, and bringing the kid to competitions. But if the Parkrun gets going in Marlay, and is early Saturday morning, it would be very handy...0 -
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RunningKing wrote: »Your Sept BHAA 10k is a good 1:51 faster than the GIR.
Any nuggets of wisdom as to the improvement?
GIR is a horrible course I was 40 seconds faster a week later at the K-Club. Beyond that, I don't know. Lots of miles, training with the club, and a good race on the day.
BHAA SDCC XC in Tymon 6.62k in 25.05 (3.47 pace)
I couldn't not run this one, my local park on a lovely day for running, and about 10 others from the club lining up in the women's and men's races, plus a lot of other boardsies. The sun was shining and the park was about as dry as it gets, hardly any mud about the place. The course was very slightly different to last year, more of a straight to start off with, which was handy because there was big turnout.
I lined up about three rows back - maybe a bit far back but not so bad. Even so, it was crowded all the way round the first lap, there was a real clump of people gong at about my pace. Didn't really look at the watch on the way around, but first k was 3.43 pace, second was 3.40.
Second lap I'd got a bit ahead of that group. I'd settled into a pace but was still moving through the field, just a bit more slowly. 3.48 and 3.45 for 3k and 4k.
Third lap a few people started to come back at me, putting in a burst for the final mile, so I lost as many places as I made here. I was keeping up the pace (more or less 3.52 and 3.59:rolleyes:) but I didn't have anything more for speeding up. Last 600m was at 3.44 pace, a good sprint down the final straight not quite enough to catch the guy in front.
I'm happy with that anyway. More than 4 minutes faster than last year - even with the easier conditions this time (and the poor racing last time), that's good improvement.
(edited to add - 25.04 official, 51st of 264, 8th M40)0 -
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