Mr Slow: The Return

Mr Slow

I only started running in April 2010, so this year has been about growing the distance, getting a lot of miles into the legs and completing DCM without dying. Now I'm ready to move up a level or two, so from Monday next I'll be following Hal Higdon's 5k advanced schedule, then his 10k followed closely by the half marathon and finally the advanced marathon training plan.

Current times:
1. Dunshaughlin 10k - 54:07
2. Adidas Half Marathon - 153:19
3. Adidas Marathon - 4:15

Goals for 2011:
1. Sub 20 min 5k
2. Sub 45 min 10k
3. Sub 1:40 Half
4. Sub 3:50 Marathon

Let the games begin.

RayCun

Some of those targets look familiar - and one looks a little unambitious

Any races targetted yet? Jingle Bells/New Years Day/MSB St Patrick's day for a 5k? Raheny 5 mile?

Mr Slow

RayCun wrote: »

Some of those targets look familiar - and one looks a little unambitious

Any races targetted yet? Jingle Bells/New Years Day/MSB St Patrick's day for a 5k? Raheny 5 mile?

Which one?

Nope, I'm not racing this side of Christmas. I'd like to do the Navan AC 10k on St Stephen's Day but the diet the day before may kill that one;)

RayCun

Which one? Well, if you plug a 19.59 5k into Macmillan you get 41.31 for a 10k, 1.32 for a HM, and 3.14.49 for the marathon.

Mr Slow

RayCun wrote: »

Which one? Well, if you plug a 19.59 5k into Macmillan you get 41.31 for a 10k, 1.32 for a HM, and 3.14.49 for the marathon.

Don't mind Macmillan, there's too many variables.

Twice your half time plus a half hour for your marathon and the same ratio in reverse seems to be reasonably accurate for me at least.

RayCun

Sure its ages away yet anyway. But I bet if you hit those other targets, you'll start revising that marathon target...

Mr Slow

RayCun wrote: »

Sure its ages away yet anyway. But I bet if you hit those other targets, you'll start revising that marathon target...

You're probably right, but I wanted an early marker as this year I only really got fit through Marathon training - my last 2 miles of training were done in 14:30 and my marathon target became unrealistic so I want to have all my speed/fitness sorted before I start training for DCM when I'll have a real idea of what's achievable and what's not. (Remind me of this when next year comes around and I start quoting Declan Moffit of Tommy Tiernan fame.)

jcsmum

Best of luck with the new log and achieving new PBs

digger2d2

RayCun wrote: »

Which one? Well, if you plug a 19.59 5k into Macmillan you get 41.31 for a 10k, 1.32 for a HM, and 3.14.49 for the marathon.

That Macmillan lad :mad:.......It's his fault I ran the last 10 miles of the DCM like I was playing Twister.....;)

Good luck with the goals mrslow.....It's looking like there's a bunch of us aiming for the same sort of times so it should be interesting to see how we get on!

Mr Slow

digger2d2 wrote: »

That Macmillan lad :mad:.......It's his fault I ran the last 10 miles of the DCM like I was playing Twister.....;)

Good luck with the goals mrslow.....It's looking like there's a bunch of us aiming for the same sort of times so it should be interesting to see how we get on!

I feel a group training thread coming on.

RubyK

Best of luck with the new log and future goals mrslow! No bother to ya

Mr Slow

RubyK wrote: »

Best of luck with the new log and future goals mrslow! No bother to ya

Thanks Ruby, how goes it with you?

RubyK

mrslow wrote: »

Thanks Ruby, how goes it with you?

Still no running for me mrslow! But I'm back with the physio later today, so I'm hoping he'll give me some positive news. This non-running lifestyle is not good for the mind, not to mention the body :pac:

Mr Slow

RubyK wrote: »

Still no running for me mrslow! But I'm back with the physio later today, so I'm hoping he'll give me some positive news. This non-running lifestyle is not good for the mind, not to mention the body :pac:

Touch wood you'll be back out there just in time for all of the sleet and snow;)

RubyK

mrslow wrote: »

Touch wood you'll be back out there just in time for all of the sleet and snow;)

Bring it on!!

RayCun

mrslow wrote: »

I feel a group training thread coming on.

There was a 'marathon improvers' thread this year, but it didn't seem to have a lot of traffic. maybe next year in a '3.29 to 3.59' thread?

We should definitely do more group runs on Saturdays though, for next year's marathon training. We could have two or three pace groups going...

xebec

Did I see you organising a group run for Sunday morning? Whether I'm there or not depends on how good a night I have on Sat and whether the temp on Sunday morning has risen above -5! Would love to get a long run in but don't think it's very likely...

Best of luck with the goals, some look ambitious (nothing wrong with that), some bang on and one in particular looks conservative based on the others. It'll be interesting to see how soon you hit them and how quickly they get revised

Any plans to get out for some XC in the new year? I found it added hugely to my fitness and mental toughness last year, and therefore to my speed as well. Knocked out 4 PB's (5m, 2x10k & HM) in 15 days a few weeks after my last XC race of the season.

Mr Slow

xebec wrote: »

Did I see you organising a group run for Sunday morning? Whether I'm there or not depends on how good a night I have on Sat and whether the temp on Sunday morning has risen above -5! Would love to get a long run in but don't think it's very likely...

Best of luck with the goals, some look ambitious (nothing wrong with that), some bang on and one in particular looks conservative based on the others. It'll be interesting to see how soon you hit them and how quickly they get revised

Any plans to get out for some XC in the new year? I found it added hugely to my fitness and mental toughness last year, and therefore to my speed as well. Knocked out 4 PB's (5m, 2x10k & HM) in 15 days a few weeks after my last XC race of the season.

As always excuse my ignorance but 'XC'?

RayCun

cross country, aka rolling around in the mud

Mr Slow

RayCun wrote: »

cross country, aka rolling around in the mud

Oh no! I might get my soon to be purchased shiny new runners all dirty.

I'll suffer the extra 10 or so mins in the marathon to stay pretty:D

xebec

mrslow wrote: »

Oh no! I might get my soon to be purchased shiny new runners all dirty.

I'll suffer the extra 10 or so mins in the marathon to stay pretty:D

Ah go way out of that, get a cheap pair of spikes and they'll be a great investment for spring and summer racing!

Mr Slow

Sneachta, now that puts the training out a touch!

Decided to run 4 miles this evening, ended up doing them in 33 mins which I was very happy about given it was the first time I had trained on snow, gait and form went out the window though and I'd say if I had been on dry ground I'd have knocked a minute off of each mile.

Yesterday went for some cross training, Mrs. Slow, the kids and I decided to go for a long walk in the snow (3 miles out and back to be precise), stopping in to a lovely pub for lunch midway, all was going well until we were leaving and the sun had gone down taking any bit of warmth with it and I carried my 3 year old the three miles home while Mrs. Slow battled through with my 5 year old in the buggy. -5 degrees all the way, happy times

menoscemo

So, are you coming to the beers on saturday?

Mr Slow

Weather permitting:D

Mr Slow

No running so far this week and I'm going nuts!!!

RayCun

looks like it will all be melted by tomorrow, thank ****

Mr Slow

RayCun wrote: »

looks like it will all be melted by tomorrow, thank ****

Amen Brother!

menoscemo

RayCun wrote: »

looks like it will all be melted by tomorrow, thank ****

mrslow wrote: »

Amen Brother!

Group run planned for tomorrow lads if you're interested.
http://www.boards.ie/vbulletin/showthread.php?t=2055449727

Mr Slow

menoscemo wrote: »

Group run planned for tomorrow lads if you're interested.
http://www.boards.ie/vbulletin/showthread.php?t=2055449727

Thanks but I have the kids tomorrow, will have to catch ye next week.

digger2d2

I did 2 x 5 milers (too quickly) in the snow/ice over the last while and suffered for it...Slightly sore knees and hips...Guess it was all the dodgy footing. I am now completely cabin fevered and the heavy cold I got followed by the recurrence of same has not helped....I need a plan Dan and quickly!!

Mr Slow

digger2d2 wrote: »

I did 2 x 5 milers (too quickly) in the snow/ice over the last while and suffered for it...Slightly sore knees and hips...Guess it was all the dodgy footing. I am now completely cabin fevered and the heavy cold I got followed by the recurrence of same has not helped....I need a plan Dan and quickly!!

Soundin pretty down there dude, would a 12 mile stretch of the legs on Saturday morning help?

Mr Slow

After a week of sneachta and ice and no happy hormones, I've been going crazy with cabin fever.

Tonight I was finally able to get back out.

2 mile warm up followed by 6 x 400m repeats at sub 7 min pace with recovery @ 10 min mile in between.

digger2d2

mrslow wrote: »

Soundin pretty down there dude, would a 12 mile stretch of the legs on Saturday morning help?

Just B-O-R-E-D chief........I don't think I've run further than 5 miles since D cm Day (although I'm open to correct myself) So 12 might be a bit much. Ordered a pair of Salamon trail runners last night...Not sure why but guess it's so I can wear them on Christmas day and have people pointing and scratching their heads...They're lime green and black....:eek: Any word from the thirty year old?

Mr Slow

She mailed me last week, she's staring down the barrell of 31 now so she's effectively in her mid thirties:D

Would you manage 8?

digger2d2

mrslow wrote: »

She mailed me last week, she's staring down the barrell of 31 now so she's effectively in her mid thirties:D

Would you manage 8?

Not long before she's looking for a DJ to do the big 40......

Yep, I reckon I can do 8 on Saturday.....Planning on 5 tomorrow and 5 on Thursday so will text you Thursday afternoon to confirm!

RayCun

The Jingle Bells 5k is on Saturday in the park (weather permitting)

Mr Slow

RayCun wrote: »

The Jingle Bells 5k is on Saturday in the park (weather permitting)

Ah ****e!

Mr Slow

digger2d2 wrote: »

Not long before she's looking for a DJ to do the big 40......

Yep, I reckon I can do 8 on Saturday.....Planning on 5 tomorrow and 5 on Thursday so will text you Thursday afternoon to confirm!

Smashin!

RayCun

It's only one corner of the park, around the Knockmaroon Gate. So there'll be plenty of places to run but you'll have to meet up somewhere else - or you could race...

Mr Slow

I could race.....:rolleyes:

Perkina3

Hi lads.... Anyone fancy an 8 on Sunday?? I will be out the night before but if you do it for like 11 I shud be able to make it in.... (Buses don't start from Templogue till like 0930 on sunday)

I am just doing bout 15 a week to maintain a level of fitness till April then ramping it up again...

How the goals coming along Mr. Slow?

menoscemo

RayCun wrote: »

It's only one corner of the park, around the Knockmaroon Gate. So there'll be plenty of places to run but you'll have to meet up somewhere else - or you could race...

What time is the Jingle bells race at? We could maybe catch a bit of it during the run. if we meet at the papal car park we'll avoid the race congestion...

menoscemo

Perkina3 wrote: »

Hi lads.... Anyone fancy an 8 on Sunday?? I will be out the night before but if you do it for like 11 I shud be able to make it in.... (Buses don't start from Templogue till like 0930 on sunday)

I am just doing bout 15 a week to maintain a level of fitness till April then ramping it up again...

How the goals coming along Mr. Slow?

I can do that too. I'm doing double ling runs at the moment in preparation for conn ultra...

RayCun

menoscemo wrote: »

What time is the Jingle bells race at?

Its at 11am

(and not 10, as I thought, so its a good thing you asked...)

Mr Slow

RayCun wrote: »

Its at 11am

(and not 10, as I thought, so its a good thing you asked...)

You racing? and if so, what's your target?

RayCun

mrslow wrote: »

You racing? and if so, what's your target?

Yeah... and based on my efforts at running fast in the last few weeks, anything under 21 would be a minor miracle. So that's the target :rolleyes:

Mr Slow

No problem to ya Ray!

Mr Slow

Tempo run tonight which didn't work out as planned, first 2 miles @ 9 min miles, second two at 8:20 (I wanted faster but my legs were tired after the 400m repeats on Sunday) and then I was supposed to revert to 9 for the last two but either my Garmin or my legs were stuck at 8:20:(

Perkina3

So whats the story? Are ppl running on Sunday??

Mr Slow

Nice and nippy this morning but Myself, RK, a furry version of Digger and a lady named Clara braved the elements, Clara bowed out early but having come back to the car at 9.55 miles I was determined to get back into double figures and dragged the other two with me. It was freezing but there was great running and great company and Digger was there too :D:D

digger2d2

mrslow wrote: »

It was freezing but there was great running and great company and Digger was there too :D:D

Very funny...You should have been a comedian instead of an a55hole .....Hopefully will see you St Stephen's day all going well...Not sure if I'll still be sporting the Union Rep. style beard though as it's gettin mucho itchy!!