Leaving Normal

metamorphosis

Old log here - http://www.boards.ie/vbulletin/showthread.php?t=2055693873

So, short and sweet.

Get my half time down bit by bit over the course of the year. Starting with next weekend. Hope is to get 1:28:xx next weekend and then get that down again for the Dublin half in Sept.

Other goal for the year - concentrate on shorter distance races.

What's next on the agenda?

Limerick half May 1st
Mungret St Pauls 10k May 15th
Relay Cork City Marathon June 6th

Will do the Park series - 5,10 and half.

One or two duathlons over the summer, so biking will also be on this log.

metamorphosis

Mon - a little 45k on the bike (circa 28km p/h of i remember right)

Tue - Spin class, track session - little over a mile warm up,drills, 10 x 80sec at 10k pace , little under a mile cool down

Wed - 1 hour easy (no watch), charity spin cycle in UL arena that night for BDO Get Back challenge, went from 4-9pm and we changed instructors every half hour, i was teaching two slots at 5 and 6.30 and stayed on the bike in between, about 3 hours total. Not the wisest after track the night before!

Thu - 1 hour easy

Fri - 8.5miles at 7.21 avg pace

Sat - Spin class, swim 1200m

Last medium long run for the half next Sunday today.

Rest day tomorrow

theboyblunder

Good luck with the goals and log

metamorphosis

Had my lovely Green and Blacks easter egg today (I know RK will appreciate the green and blacks), got out for my longest run til the half this day week.

A lovely 7.99 (yeah, that's right .1 off a mile, couldn't i have just checked th garmin one more time before stopping!) in 1:02:12

8:22
7:43
7:29
7:38
7:33
7:31
7:36
8:17

then walked and stretched for about 10min

Plan is a cycle tomorrow, track on tuesday, cycle wed, 3-4 miles on thurs/fri, rest sat and race sunday

Now, more chocolate

rainbow kirby

metamorphosis wrote: »

Had my lovely Green and Blacks easter egg today (I know RK will appreciate the green and blacks),

You're damn right she appreciates it

Good luck at the half next week!

Macanri

Happy New Log!

All the best with it. Will you be tackling any tri's?

metamorphosis

30k @ 29.2 km p/h before work. Short shift, 9-2. Hopped into the hydro pool after work and lets the jets on my back and legs.

Very tight, but booked in Friday afternoon for a sports massage. 1st one ever. Hopefully might be looser on Sunday then. It was until after I booked that I forgot I could have gotten RQ to do it for me the night before the half on Sunday

Macanri wrote: »

Happy New Log!

All the best with it. Will you be tackling any tri's?

Cheers Mac!

Nothing planned (I stink at swimming but that shouldn't stop me). If i give one a lash it will be at the end of summer. In September there is actually one in Kilrush, not far from my door step which is sprint. Watched last year. Might be tempted this year.

metamorphosis

Track tonight in UL with West Limerick. Plan was 4x6min with 2min recovery. If you were doing the marathon this weekend, plan was to do them at MP, f you were doing the half, plan was to the it at half mara pace and so on.

I just went out and said id go with the flow. Did all 4 reps between 5:56 and 6:15, avg was in between. Felt strong doing them and they didn't feel tough.Left too much in the tank tbh, could have gone harder. Felt really happy with the session though.

In tesco's after to get food. Great thing about dark chocolate easter eggs is that many people don't buy them. Tesco was selling off 200gm lindt bunnys dark chocolate at under 3e, grabbed a load of them. Yum. Fatness here I come.

misty floyd

metamorphosis wrote: »

I just went out and said id go with the flow. Did all 4 reps between 5:56 and 6:15, avg was in between. Felt strong doing them and they didn't feel tough.Left too much in the tank tbh, could have gone harder. Felt really happy with the session though.

Thats great going UL/Met, well on track to hit the goals you've given yourself. Have to laugh at finishing with a 0.99mile. I'd be up and down the drive way until it rounded off.
Good luck with the new log/training.

metamorphosis

misty floyd wrote: »

Thats great going UL/Met, well on track to hit the goals you've given yourself. Have to laugh at finishing with a 0.99mile. I'd be up and down the drive way until it rounded off.
Good luck with the new log/training.

Thanks Misty - yeah, kicking myself that i didn't keep on these track sessions sooner. I too often doubt myself or downgrade my goals and undermine how well i think i can do but now, with a session like this, I know that I can go harder and have to stop been soft with the training.

RacoonQueen

metamorphosis wrote: »

It was until after I booked that I forgot I could have gotten RQ to do it for me the night before the half on Sunday

You can cancel, for most people €50, for you it's €90. Whatdya say?

metamorphosis wrote: »

I just went out and said id go with the flow. Did all 4 reps between 5:56 and 6:15, avg was in between. Felt strong doing them and they didn't feel tough.Left too much in the tank tbh, could have gone harder. Felt really happy with the session though.

Always feel the same after intervals, or think to myself on the last one 'I could do another 4 of these at this pace' just about getting into the swing of doing them and gauging what pace you are actually capable of I guess...

Munster_Gal

metamorphosis wrote: »

Track tonight in UL with West Limerick. Plan was 4x6min with 2min recovery. If you were doing the marathon this weekend, plan was to do them at MP, f you were doing the half, plan was to the it at half mara pace and so on.

I just went out and said id go with the flow. Did all 4 reps between 5:56 and 6:15, avg was in between. Felt strong doing them and they didn't feel tough.Left too much in the tank tbh, could have gone harder. Felt really happy with the session though.

In tesco's after to get food. Great thing about dark chocolate easter eggs is that many people don't buy them. Tesco was selling off 200gm lindt bunnys dark chocolate at under 3e, grabbed a load of them. Yum. Fatness here I come.

Oh My God!!!!! I may have to make a trip to tesco tomorrow after work

metamorphosis

RacoonQueen wrote: »

You can cancel, for most people €50, for you it's €90. Whatdya say?



Always feel the same after intervals, or think to myself on the last one 'I could do another 4 of these at this pace' just about getting into the swing of doing them and gauging what pace you are actually capable of I guess...

Call it 75e, and you pay for my meal sat and it's a bloody deal!

Munster_Gal wrote: »

Oh My God!!!!! I may have to make a trip to tesco tomorrow after work

Get in quick! When they're gone here, im scouring tescos all over wesht!

RacoonQueen

You mad? You eat like a horse, your meal will probably cost twice that! :pac:

Munster_Gal

metamorphosis wrote: »

Get in quick! When they're gone here, im scouring tescos all over wesht!

feck that! I'm clearing out every Tesco in Galway!!

metamorphosis

7.9 miles in 1:02:09

7:52 avg pace.

I cannot let this happen a third time - next time i gotta get the 8 on the button. Im not a real runner otherwise.

Cycle tomorrow. Working 2.30pm to 10 and teaching body ump in the evening. Hate the shift.

3/4 miles Friday.

Rest and check out the expo saturday and race on sunday.

Bit to get done tomorrow before work, sort out work and academic reference for masters, call to the bank, pay some stuff that needs paying. Follow up on job applications, then cycle and work!

metamorphosis

Well busy day, teaching a lunchtime spin from 1.10-1.50, race accross town to get to work for 2.30, had easter kids club from 3-4 there where i had to entertain kids which basically involved me throwing flashing lights into the pool an d telling the kids to go 'fetch'. Got in 4 miles during my break. Rest tomorrow, although i have spin to teach tomorrow night, I will teach it off the bike for once. I have my usual crowd so they won't mind. Yoga on Saturday morning followed by the expo and meal and good old run on Sunday. Off Monday from work and all weekend so plenty of pints to have Sunday night. Looking forward to it.

metamorphosis

Friday - thought spin class in the evening so the legs got some ticking over. Stubbed my foot in work thursday night, bruised. Not really painful but can feel it every now and again, think it's ok. Just in the head more id sy because of the race.

Today popped out to the expo. 3444 - that's my number. Met Amadeus and runningcoach at the pacers, nice to meet them. Looking forward to tomorrow. Great buzz around the city with riverfest weekend. Pity about Munster. ah well.

metamorphosis

Porridge, banana and peanut butter down the hatch. Sipping coffee now, pint or two of water on board and head on in. Good weather.My name on my bib is missing an 'i' - apparently i must have left out the 'i' when registering a few weeks back! I sound french now

metamorphosis

Well, plan was for about 1'28ish. Said id go with 1'30 pacers and pick up after a few if i felt strong enough. Saw RQ, Amadeus and met Kaymin before race start and briefly chatted to Brian. Made my way right up beside kaymin who nicely positioned himself at the top. Off we went. after 3 miles, I was feeling too comfortable with the 1'30 so picked it up and that was the last I saw of the 1'30. The flyover in Dooradoyle was a right pain the the hole, but kept on plodding on. Passed friend at mile 7 who was gunning for about 1'25-1'26 and he looked a little uncomfortable and just said go on. He later finished in a little over 1'29

Knowing the home territory was great and having locals shout for you was a nice touch. It was a boost to be passing people. Just kept on pushing along the last 10k, knew the route like the back of my hand, use many parts most days in training. Just kept picking it up. Felt it a little around thomand park and again on the slight incline by the GAA grounds. Gaa grounds, guy in white and red tee and myself paced off each other. bout a mile later on the home stretch i picked it up. Passed Menoscemo with his pacees around the corner. Coming off Clancys strand into the last few hundred metres were great. People you know cheering you on. Guy who i took off from after GA grounds whizzed passed me at this stage. I finished in 1'26'01ish if i remember right. Very ha[ppy with that. Once I hit the city and mile 7, I knew i had 1'30 well clear. In that respect, maybe I could have pushed myself more and got a bit quicker, but I really just needed a race like that again and hey a PB by a little over 3min is happy days like so no complaints from here.

Got a drink and burger in the locke after. Brian has well started into his 13 pints. Just at home now, getting showered and changed and then back into afters party for 7 and il meet up with them

metamorphosis

Official result is 1:26:10. 20th out of over 1400.

Head a little swollen today. I have no constitution for drink. Good night at the locke and after last night with the pacees.Nice to put more faces to names. RQ was ecstatic to see me again. Literally dragged myself out of bed a half hour ago after staring at the laptop like a lazy sod all day.

Got a blister that burst mid race yesterday on arch of my left foot. Not so bad, another day or two til i run on it again id say. Im gonna hop on the spin bike for 30min later tonight and turn over easy. No real doms to speak off today. Legs feel ok. Now to actually eat something.

Apparently Briaderunner is gonna take on menoscemo in next years conn ultra.

Brianderunner

metamorphosis wrote: »

Apparently Brianderunner is gonna take on menoscemo in next years conn ultra.

Not so sure about that now. Bets made while drunk should have a get out clause.

Great stuff yesterday, i'm expecting sub 38 from you in Mungret in 2 weeks.

menoscemo

Brianderunner wrote: »

Not so sure about that now. Bets made while drunk should have a get out clause.

Chicken.

Buy out clause is €25 which will roll over between the winner between me and Jackyback:pac:

Aimman

menoscemo wrote: »

Chicken.

Buy out clause is €25 which will roll over between the winner between me and Jackyback:pac:

The independant witness will accept €20 from anyone and I'll deny the bet ever took place

hf4z6sqo7vjngi

Brianderunner wrote: »

Not so sure about that now. Bets made while drunk should have a get out clause.

Great stuff yesterday, i'm expecting sub 38 from you in Mungret in 2 weeks.

Chicken ****:)

menoscemo wrote: »

Chicken.

Buy out clause is €25 which will roll over between the winner between me and Jackyback:pac:

We both know we are splitting Brians money, the cramp merchant will be in bits if he decides to do it.

Aimman wrote: »

The independant witness will accept €20 from anyone and I'll deny the bet ever took place

I may be asking for some advice next year Eamonn:o

Nice to meet you very briefly Rchard:) nice battle scar blister on show at the finish line.

shotgunmcos

Nice running there at the weekend, thats a very good result! Are you dong the Tuesday night track sessions? I'm going to pop along after the IM for some speedwork ahead of Berlin. New goal need for the dublin Half no eh! Leaving normal indeed...

metamorphosis

shotgunmcos wrote: »

Nice running there at the weekend, thats a very good result! Are you dong the Tuesday night track sessions? I'm going to pop along after the IM for some speedwork ahead of Berlin. New goal need for the dublin Half no eh! Leaving normal indeed...

Cheers.

I have been doing them the last few weeks after an absence since the end of 09! I never really push myself that hard in training so i am gonna keep them up.

Yeah, gotta pick myself a not so modest goal time for the ten miler and half now.

Macanri

Well done on a great HM PB, meta..

Munster_Gal

Well done Mr!
Any plans to do Galway?

metamorphosis

Munster_Gal wrote: »

Well done Mr!
Any plans to do Galway?

No plans to do Galway.

10k 15th is next on the cards

Yesterday legs were heavy so left track til next week. Taught an aerobics class in JJB at 7 and then went out for about a little over 4 miles - no garmin, was out for about 36min and took it handy so a complete distance guess. Too lazy to go check it out.

Reaganomical

Fair play on the half time...ya passed me going down Henry St looking like you were out for a stroll and were gone outta my sight by the time we got to the Curragower.

metamorphosis

A little over 30k on the bike. Calves are bloody domsed today. I'm off to teach now in UL, grand - it's spin so no jumping about required. I hear the foam roller calling me but i am scared of the pain.

metamorphosis

Work today 5-10. Got in 4.5miles and then followed by 25min straight after on the spinner.

Took the advice of Brain and meno from Sunday night when they said real runner learn to run recovery so ran nice and easy at 8.45 avg pacew

metamorphosis

Short run in the AM before work, 3.98 miles in a little over 32min.

After work, strength work - box jumps, step - ups, bent over row, front squats - not all that comfortable with the bar in front so it will be across the back in future, over head press and a tiny bit of core work.

Teaching a class tonight, not in the humor, wrecked but il be grand when i get over there and have a lot of coffee and be glad of the cash after.

metamorphosis

Sat - 4.43 miles; 7.48 avg pace, quickie before work

Spin class later that evening - good aerobic conditionning there.


Work is a nightmare right now, came so close to leaving with the **** that was thrown at the staff the other day but i need the money, my freelance work won't pay the bills.

Sun - heading out for a few miles on my break, need the bloody headspace.

Times like this I am thankul I have my Masters coming up in September.

metamorphosis

To update on Sunday - 3.96miles at 6.56 avg pace followed by 30min on the bike in work after.

Mungret 10k coming up this Sunday, looking forward to it

misty floyd

Hey I only saw your Limerick race report there. Well done man thats brilliant.

metamorphosis

Mon - 1450 metres in the AM, very slowly, i suck at swimming. Getting a few private classes in a few weeks and hopefully will help with technique and everything else i am doing wrong.

Spin class that evening, participating for once rather than teaching. Nice change to be able to switch off.

Tue - In the knowledge that I knew I couldn't make tonights track session i decided on an easy AM run to work and harder session after work. So bright and early at 6.20am, out the door and 3.94 miles at 8'20 pace.

After work, another 4 with 2 hard miles (6'14 and 5'58) in between and 8 min/mile starter and finisher. Finished this with couple sets body weight squats and planks.


Some sleep needed now,off tomorrow from work apart from teaching 2 evening classes.

metamorphosis

5.2k (ugh kilometers, horrible kilometer) in 23min, relaxed and easy.

2 spin classes (teaching)

Working 2.30 - 10 tonight. Heading over and getting out for 8 before work. Horrible weather for it. No doubt will feel good after.

metamorphosis

Ended up on a little under 12 miles in 1.30. Had lots of energy.

Fri 13th - little over 4 recovery miles avg 8'54 pace with a little 'drop off' mid run. Thank god i was running near lots of bush cover. The milk i drank after work before the run just didn't sit well!

Just had no get up and go last night and today, sweet **** all motivation for this 10k on Sunday. I feel like I could sleep for a decade. Im doing so much work wise at the minute that I barely have time to myself and i NEED to say no. I know i will feel better after a decent sleep but just wana bloody nag no.

metamorphosis

Last few days have been up in the air, not the best, motivation down the drain, feel drained.

Sat - easy 30min session on the spin bike. Nice and handy. Kettle bell circuit after

45sec sequencing from one to the other of double arm swing, single arm swing both sides, snatch both sides, OH press, Squat to OH press

3 rounds, moving nice and fast with 1min recovery in between

Sun - After a few drinks on Saturday all suited and booted, didn't do mungret on Sunday. The fact that nobody else that had planned it didn't do it too only encouraged me. I really just didn't care. I needed a rest day, took it, no guilt.

Mon - 4.06 miles on lunch break at 7'14 avg pave, 3'86 after work at 9'04 pace. Back pack on way home helped slow me down. Was a bloody heavy back pack.


Plan -

track tomorrow, yoga wed, couple miles and spin thurs, weights and spin fri, teaching spin early sat morning, 5k in UL this sunday that il do.

Had planned 10k in spanish point end of this month but have pilates course and exam on the sat and sun so that won't be happening. Maybe just regging to some more races might up the motivation. Life seems to be effecting training right now.


/ moan

metamorphosis

Track tonight -

Few laps on the grass warm - up. Fair warm and humid and the air was hot. Session was 5x6min at pace, 2min recovery.

I did 4 and cooled down after. I did them more at 10k pace and i had taught 3 classes between 7am and 2pm which was already 2h15m aerobic work. Shouldn't have even turned up to the session but i wanted to get it done as it was for me instead of others benefit, grinded out 4 reps and cooled down and showered. Was glad to get it out of the way.

metamorphosis

15min warm up on bike then 4.48 miles at 8'58 pace avg.

Thought a spin tonight, i didn't do much but put them through their paces. Got in a bit of core work as well.

metamorphosis

Up the walls the last few days

Il update laters. Nice few miles in the legs knocked out since last thursday. Fantastic rest the weekend got my mentality back somewhat, although it looks like the next 2 weeks will be hectic work wise, covering about 40 hours in work and maybe 10 classes in the other gigs on top of of that a week. So next 2 weeks will be de load weeks so to speak, cut out all cross training, just some short runs with track session in between.

metamorphosis

Things should quieten down a little now - work has been mad the last while. Kinda like that when you work in 5 places and you are helping in the start up of a new business. Got some good training in though, need it for the sanity.

Today : 12.21 miles in 1:32:10, 7'32 avg pace. Felt very comfortable given the day and drinks had in Dublin yesterday followed by the last Luas to the red cow and drive back to limerick at 12.30 am.

All i Know at the moment for deffo race wise is the race series 5,10 and half. Id like to get a race in beforehand. Get looking i suppose. Might look if there's a race in Dublin the weekend of 12/13th June as I'm in Dublin that weekend for a taste of Dublin

metamorphosis

58km on a borrowed felt Yesterday, a little over 28km average. Was humid out there.

Today plan was to meet Brian for a few short easy miles during my lunch break but work put a stop to that. Il get out at some stage today - plan for 4 easy miles, teaching spin tonight too.

Im considering Dunslaughan (sp?) 10k. Take it as a day off from work. Need something before the race series and a fast one would be good for my sanity

metamorphosis

Monday went to plan,

Working tuesday night so track session was missed. With that in mind, out for 2 4 milers. First one early enough, un timed, easy. second on on break from work that night at an average 6'52. Went straight out after teaching a step aerobics class (yes, i know - don't make fun now, the womenz love it) so was plenty warmed up.

Today: AM weights and plyo - box jumps, deads, rear lunges, Over head press, bent over row, assisted chin ups (im a weakling) and a little core work to finish.

2 spin classes thought on top of it.

metamorphosis

Thursday was an easy 4 during break on evening shift. 8'44 pace. Was a manic day. Had a class to teach at 10am, then travel to the CC to meet a client at lunchtime then work from 2.30-10. The joys



Friday: 9.6miles at 7'55 pace. It was bloody hot out there. My wiggle bib and T and i was still roasted. Feel great now that it's done. A busy 2 weeks caught up and was a little more tired despite a good sleep. Some easy runs over the weekend, tomorrow off maybe.

Best of luck to all those doing Cork on Monday.

Bally8

Ok I must be the slowest person around- I only just realised you changed your name!! I was wondering where you had gone and you were here all along:o:o:o:o

Bimbo alert!!

metamorphosis

I spent the damn bank holiday working, didn't do much training wise, first actual day of no training in a bit on Saturday (apart from a 9am spin class that I was teaching) and then 10-6.30 at work

Sunday in work bright and early 7.30am to 3. Gym was DEAD thank heavens. Got in a little over 3.5 easy miles at lunch untimed, no music, just ran and let the body decide what pace it wanted to go at.

Today again working 7.30-3pm. Got in some cross training on the bike, followed by some strength and cond: Front lunges, deads, rows, OH press, box jumps, step ups, push ups and a little more core work to finish.

metamorphosis

Tuesday - again with work, track session would be missed ggrrrr. Out for 4 miles during lunch break that evening. Had just teaching a step so was warmed up and ready to go - 7.30 miles followed by sub sub 7's and a 7.12. Stretched, changed and back to work

Wed - 4 easy miles, lots short runs lately. Hour on the spin bike too.

Thursday - Core and conditioning session similar to the the previous, 3.5 easy miles untimed, slow. Slapped the left side of my head of the corner of a TV in work, blood started streaming down my face. Not an attractive look.

Fri - 5.30am bus to Dublin for the weekend. Nothing been done. Last time i did nothing at all is not something i remember. Body tired, mentally tired. Glad to have this weekend off. Badly needed. Slammed the front door on my left index finger that morning. Was sore, as day went on, cant fully bend it. Think it might be sprained, will have to wait til monday to check it out if no improvement. Im left handed, can write! ah well

Waiting to hear back whether im accepted on this masters or not. If i dont get it il be devo. Pray for me!