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But its cold outside
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Annie get your Run wrote: »Enjoy Sunday
did I see somewhere the course is the opposite way to last year? I'll probably be up supporting although my record for spotting you in races is zero :rolleyes:
Thanks AGYR, first time for everything!!! I'll keep an eye out for you. I'll be in my Red club tee-shirt!!Enjoy bohermeen Sunday.
Thanks Mrs Mc, no pressure on me so I'm sure to enjoy it,0 -
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Week 4 Recovery (Cont)
Thursday 9th March
Another day working at home so headed out late afternoon for this one. Brought the dog for the first part of the run which ended up being 3m and then dropped her home and when she wasn't looking hooked up the puppy and took him out for a short trip. He's easier to manage when hes not trying to play while running. 2m for him, furthers hes run yet!!
Feeling good on this run and no issue with the legs.
10.03, 10.04, 9.31, 9.44, 9.38
Total 5.13 in 50.21 @ 9.49.
Friday 10th March
Tied up in an all day meeting in work and had short lunch but really needed the air and to stretch the legs. Got a very short but enjoyable easy run. Had to concentrate to keep it slow and calves were tight but felt looser by end of run. Mission accomplished.
Quick shower, sandwich and back to the meeting until after 5. Knackered by the end so was glad I'd the run done by the time I got home!!!
10.23, 10.30, 10.28(.11)
Total 2.11 in 21.59 @ 10.25
Saturday 11th March
very small window to get this done in a busy day so brought the two dogs and headed out for a very short run. The puppy, Oscar was leading on the way out but dragging on the way back. Needs some pacing lessons!!
But to be fair we had to stop a few times when meeting cars. Bringing Oscar a bit further each time. and hes getting the hang of the lead and this time both dogs more or less stayed on their respective sides so not much of untangling the leads!! I have to keep my eyes well opened as Oscar is not 100% on keeping his own space yet and tends to stray into mine so I have to make sure I don't fall over him, but overall he's doing great.
9.45, 10.41, 10.18(.23)
Total 2.23 in 22.58 @ 10.18
Sunday 12th March
Meath Spring Half Marathon in Bohermeen
Woke up Sunday morning and my hips and calves are in a jock and I think about not going. However I was giving a lift to one of the girls who was running her first half so I couldn't upset the apple cart.
Not what i would normally do, but I took 2 paracetamol to get myself mobile and moving a little freer. Arrived in Bohermeen with loads of time and parked up no problem just up the road from the Community centre. Grabbed my bag and we walked the half mile to the hall. Met up with lots of people and spent the next hour chatting to all & sundry!! Wasn't going to bother with a warmup but then decided to do 2 laps with 2 of the girls and have to say this helped with the mobility big time. There was a very strong wind blowing and it was pretty cold hanging around waiting for the start. The 10k people had all left so queses for the loos were much shorter so another quick visit and them jog some of the way to the start line. beautiful warm sunshine out on the road, completely different to the cold around the hall.
Coach had told me the plan for this run was Easy running and so I started with the 2 hr pacers and followed them for 1st mile. (8.45)
After mile 1, I gradually passed them even though the pace was a bit fast for 2hr pace. I was running with another girl and we were just having the chat and then a male friend of hers joined us and we slowed down a bit and we enjoyed the banter. I was just in front of the 2 hr pacers for next 2 miles (Mile 2 8.48 & mile 3 9.06). My female friend dropped back a bit and then her male friend told me to go on and he dropped back. and then I just seemed to pull away from them(Mile 4 8.48)
I was paying no attention to the watch and just running by feel and i was feeling very comfortable throughout. I'm trying out new nutrition for on the run and I took my first Shot blok at mile 5. I split it in half in my mouth and let it slide between my teeth & upper gums either side of the my mouth and just left it to dissolve. This took until end of mile 8 to dissolve. All the while I running by feel and feeling great M 5 - 8 8.36, 8.32, 8.23, 8.20,
The wind was fairly tough in places along the course but it was cooling at the same time as I was sweating in the sun!!
Took another Shot Blok in mile 9 and did the same thing again with letting it dissolve and this lasted until the end of race. Miles 9 to 12 were uneventful and I just kept going, all the time passing people. I was passing people all the way from the end of mile 1 and no one passed me at all...until end of mile 12 a man came alongside me and side "nice pace" I told him he wasn't allowed pass me as no one had since mile 1.
He informed me that he was in the toilet when the race started and so was playing catch up for the whole race, so i let him off!!!8.26, 8.34, 8.26, 8.19,
Mile 13 and i'm speeding up and keeping an eye on my guy who just passed me and on all the bends I'm taking the shortest route and passing 3 -5 people everytime, while they stick to the right hand side of the road the whole way!!
I felt guilty as I'm passing people who were in trouble but give them all some encouragement. One guy is walking and I tell him 1 k to go, come along with me and he does. hes slightly behind me but he latches on and I bring him along. He came up after to thank me and to tell me he manged to get a PB. The guy who had passed me finished 1 position ahead and only a few yards in front of me but about 2 mins up on chip time!!!
Mile 13 8.06, 6.34 for a .12 sprint finish
2 Shot blok jellies, No gels (even though I had one with me) and I drank about 400 ml of water 2 x 250ml( first one i didn't finish)
Lots of PBs all round and great running by Team Rathkenny (7 out of 9 with PBs and 2 first times had great runs. Teas and chats after. I had a slight problem with both of my feet cramping and I had to take my runner off and rub out my feet as I can 't drive when this happens. Then I ran back to the car, dropped off my back pack and did a bit more to bring cool in at 1.2m.
Overall a great day and a lot to be said for going out and enjoying the no pressure running. I have to say considering I didn't race flat out the body was wrecked last night and the hips were sore again.
8.45, 8.48, 9.06, 8.48, 8.36, 8.32, 8.23, 8.20, 8.26, 8.34, 8.26, 8.19, 8.03, 6.34(.12)
Total 13.12 in 1:51:58(chip time) @ 8.32
Daily total 15.23
WTD: 34.43
MTD: 55.97
YTD: 330.060 -
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Annie get your Run wrote: »Nice job! Great to see your easy pace is down in the 8:xx's I never made it over in the end, trying to shift a bad cold so stayed here worrying about tangfastic instead
, It looked like a lovely day for a race though.
I was looking out for you but guessed you didn't make it. So disappointed for Mr Tangfastic when i realised what happened!!
Ye I know easy pace of 8.32 sure Im superwoman!!:o What can i say, ran by feel instead of easy run!!! Well it was a race after all!!!:o:o0 -
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Monday 20th March - Easy Run
Lunchtime run in work with a colleague, let her set the pace. Windy, cold but sunny. Lovely run
10.21, 10.26, 10.05, 9.33, 9.28
Total 5.02 in 50.07 @ 9.59/157
Tuesday 21st March - Easy Run
Lunchtime run in work with a different colleague. again let her set the pace. Sunny but very cold. Another lovely run
10.14, 10.05, 9.43, 10.00(.10)
Total 3.10 in 31.02 @ 10.01/157
Wednesday 22nd March – Session
Got coach to give me a session to put some zip in the legs before Saturdays 10m race.
So 1m easy , 1m @ 10m pace, 3 mins recovery followed by 4 x 2 mins @ 10k pace with 90 sec recovery was on the cards.
I was on my own heading out for this one. The cold icy rain was belting me in the face so I grabbed a baseball cap from the car and this did a great job of keeping the rain off my face. The wind was strong but the rain eased a bit for some of the session.
I found the 1m @ 10m pace to be very tough. The aim was 8 min pace so although it was tough glad I got near it. These legs haven’t had much speed in recent months so I was dreading the 10k pace bits. I had checked 10k pace and 7.37 is where it’s at but when I set off into the first one I was way too fast recording 6.30 so pulled it back and the same thing was to happen for all 4 reps, but delighted to get this done anyway.
9.45, 7.57, 7.31, 7.15, 7.26, 7.26, 9.23
Total 5.12 in 46.15 @ 9.02/164
Thursday 23rd March – Easy Run
Headed out again with the 2 ladies from work, both trying to get back into regular running. So I always let them set the pace as pace doesn’t matter to me on easy runs and the slower the better.
Plan for them was 3m, I wasn’t sure but when near the end of mile 1, one of them needed to slow a bit, I decided to do 5m loop so headed on and of course pace creep up. Cold and windy day in the park again, but some heat in the sun too.
10.16, 9.39, 9.36, 9.33, 9.42, 9.37(.21)
Total 5.21 in 50.48 @ 9.45/160
Friday 24th March - Recovery Run
Headed out on the usual route at home in the afternoon sunshine. Planned 2m ended up with 3!! Tried to bring the dog but since the run last week that the 2 dogs went for her I’ve been unable to leash her up. She fights it and snaps at me so not going to force her. She must be traumatised by it.
10.43, 20.44, 10.55, 10.09(.25)
Total 3.25 in 34.55 10.45/149
Saturday 25th March – EOI 10m Race at Bellewstown
Report to follow
Sunday 26th March – Recovery
Not a bother on the body this morning which I was delighted with. Late into the afternoon and the hips started to get a bit stiff so I headed out, while my dinner was been cooked, for a recovery run.
I was in shorts & t-shirt but could have done with long sleeves as there was quite a nip in the air. After the first mile, i could feel the heat in the sun and It was a beautiful day. As I ran I was feeling better on each mile and so 2 miles turned into 3, which ended up being 5.3m.
11.01, 10.56, 10.42, 10.34, 10.20, 10.08(.35)
Total 5.35 in 57.07 @ 10.41
WTD: 37.17m
MTD: 124.64m
YTD: 398.73m0 -
Saturday 25th March – EOI 10m Race at Bellewstown
I signed up for this a while back and it was advertised as Duleek, but then I heard the hills of Bellewstown was the actual location. There was a 5m, 10m, 15m and Full marathon all been held at the same time.
This was my first time to experience an EOI event and it has a great atmosphere, well organised without all the bells and whistles so it’s just about the running.
Woke up Saturday morning to a heavy frost and as I entered Duleek at about 8am there was a light fog but as I reached the top of the hill in Bellewstown at the race track, it was a sunny , bright morning, but freezing cold. I collected the number, quick toilet stop and back to the car to get changed. Decided to go with a long sleeve shirt and my gloves and then I walked the half mile to the start line. This was my warm-up:o along with a few jumps in the air to keep warm as we waited for the Race briefing. Everything was covered in the race briefing and the course was basically 1 lap of the track, 2 right turns to bring us out onto the road and then followed by 3 left turns and then back onto the track & repeat. Then we had a short walk to the start.
Bar the early marathon starters everyone started at the same time but there was about 20 metres between each group. Pretty quickly all the groups merged as one and you had no idea who you’re racing against.
I was unsure going into this what way I was going to run this whether it was a training run or a race but knew that it was not a PB course so when the pace settled in at about 8.30 I decided to just go with the flow. Plenty of people passed me in the first 500m and I just settled into a good rhythm. Everyone had been talking about the hills but I really had no idea what to expect.
First mile is a lap of the path around the race track and then it’s out on to the road for a 4m loop and then repeat. I discovered as I was heading out onto the road that the marathon group had another lap to do of the path before heading out onto the road course to make up their distance followed by 5 laps of the course. Mile 1 – 8.31
Once we left the race course and went out onto the road it was like a different day. The wind died down and you could feel the heat in the sun. The gloves came off and the sleeves went up. The next mile had a slight uphill before a left turn Mile 2 – 8.14 and into a road that dropped for a big decent and I got a bit of a taste for what was to come, as what goes up, must go down :eek: and this was the down bit. Mile 3 – 7.51.
Next we went straight into an uphill bit that was short but sharp and then into our second left turn out on to a bigger road that consisted of a long drag up to the next junction which was our 3rd left turn. Mile 4 – 8.37
It was now a straight run for a mile back to the race course through the little village and then repeat the same again. There is a long drag from the bottom of the hill and although the hill is steep its the drawn out nature of it that saps your energy.
I had to walk for about 20 seconds as it was quicker than trying to run it and I was having difficulty breathing. I started running again and as i came around a slight bend in the road all you see is the road still rising and it’s a battle of wills to keep pumping the arms to get there!! Great support from the stewards at the top but by the time I got to the top I was wheezing. Mile 5 – 9.02
Got there and looking back that mile split is amazing considering the short walk on the hill. Then its a right turn and on towards the the clock . I grabbed a bottle of water and set off again. It took the full mile for my breathing to stabilise again and this time I knew what to expect heading back out onto the road. Mile 6 - 8.23
Heading out on the road again and I took off. I passed 2 females here but I had no idea which race they were doing (The 2nd one i passed came 2nd in the 10m and finished almost 3 mins behind me). From now on I was giving it my all. I passed 2 guys who had been in front of me on the hills and who I had been closing in on for the past mile and we had a brief chat as I passed by . Mile 7 - 8.08
And then I let fly on the downhill. I actually thought that if I stumbled I was in trouble as it was full speed ahead!! Mile 8 - 7.37
Flew up the next hill and headed on for the long incline. This was now starting to get difficult but I had only 2 miles left. Unfortunately I knew what was in store!! I slowed down to try catch my breath again. Mile 9 – 8.26
The last mile and that hill. The legs were fine but I just couldn’t breathe. One of the ladies who was doing the 15m (and I knew her from Donadea) had come alongside me and we were running together but there wasn't a bother on her and I was sweating like a . . .
I tried to get her to go ahead as I stopped to walk for about 15 seconds and she did but then she stopped and waited for me and we walked for another 10 seconds before we started running again and we got each other up the hill.
She was having trouble with her legs and no bother on her breathing and I couldn’t breath but the legs were mad to keep going!!! Mile 10 - 9.12
I sent her off again as she had another lap to do and I was wheezing badly again. It crossed my mind that it didn’t sound good but once I turned for the clock I took off again and had a sprint finish to the line, passing her on the way!! So this proved to me that the legs are strong. Last bit - pace 7.21(.12)
Within about 2 mins of stopping the breathing was fine again and I was informed I was first female home and discovered later that I was 7th overall.
Delighted with this and know that if I had to run that race again tomorrow there’s nothing I would do different .
I know in the grand scheme of things that its not a high profile race and it had a small crowd but for me it’s the first time ever placing in a race so was delighted with that and after all a win is a win!!!
1st female out of 21 female finishers . Total finisher 31 . Max HR hit 190 in this.:eek:
8.31, 8.14, 7.51, 8.37, 9.02,
8.23, 8.08, 7.37, 8.26, 9.12, 7.21(.12)
Total 10.12m in 1:24:54(Garmin Time) @ 8.23/174.
Had a lovely rub out of the legs after as I certainly felt it in the calves and ended up with cramping feet again so they got a short rub too.. Followed up with tea & a few biscuits. Great event and enjoyed it immensely. Very friendly bunch. Next outing with them is in Longwood and I'm ding the Half marathon on May 6th.
Have to say fair play to those who did the Full marathon and had to do that course 5 times!!0 -
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