"Once we accept our limits, we go beyond them"

RedRunner

Murph_D wrote: »

Nice going, R, very solid. So you're targeting a 3:30 this year then?

Thanks D. Well I decided I would train for it but I'll probably be joining the 3:40 train at the start line and try for a comfortable sub 3:40 (comfortable , he says:rolleyes:)

Will see how I get on in the HMs too but I'm shaping my training for 3:30 at the moment. Will review with each race result however, particularly the longer ones (10m and HM)

Murph_D

RedRunner wrote: »

Thanks D. Well I decided I would train for it but I'll probably be joining the 3:40 train at the start line and try for a comfortable sub 3:40 (comfortable , he says:rolleyes:)

Will see how I get on in the HMs too but I'm shaping my training for 3:30 at the moment. Will review with each race result however, particularly the longer ones (10m and HM)

Interesting. I'm hoping for a comfortable sub 3:40 too but basing the paces on that rather than a lower number. Mind you I've missed my target by 2-3 mins in each marathon to date so maybe your strategy is something for me to consider.

RedRunner

Murph_D wrote: »

Interesting. I'm hoping for a comfortable sub 3:40 too but basing the paces on that rather than a lower number. Mind you I've missed my target by 2-3 mins in each marathon to date so maybe your strategy is something for me to consider.

I keep missing my target despite getting good results and I've yet to run the full distance so I'm just going to try this and see what happens. A bit of an experiment really. If the worst thing that happens is that the lads drag me round to a 3:39:30 I'll still be delighted.

RedRunner

Thursday 10th July

Easy/Recovery run this evening. Very humid out so was sweating a lot despite the slow pace. Nothing really to report except that I clipped my toenails after and two of them came off completely:eek: Some new ones growing underneath though:) Don't you just love running. I've had to give up the foot modelling job though:pac::D

4:43miles @9:12


WTD|23.79
MTD|59.57
YTD|1009.66

Gavlor

Why would you go for a boring 3.30 DCM?? All the fun will be at 3.40 :cool:

Murph_D

Gavlor wrote: »

Why would you go for a boring 3.30 DCM?? All the fun will be at 3.40 :cool:

Nah - the real shenanigans are at 5:00.

RedRunner

Murph_D wrote: »

Nah - the real shenanigans are at 5:00.

Are you pacing 5hrs D? A warm down after Berlin?

Murph_D

I put my name down alright. Then realised it's probably going to be a lot tougher than I thought - it will be my longest run ever by almost an hour. But hopefully will be fit enough to do it!

RedRunner

Murph_D wrote: »

I put my name down alright. Then realised it's probably going to be a lot tougher than I thought - it will be my longest run ever by almost an hour. But hopefully will be fit enough to do it!

Good man. Fair play to ya. Wouldn't mind doing it some time myself.

RedRunner

Friday 11th July

Rest day and sports massage. New girl in the physio practice I go to but she was quite good and went to work on my hamstrings and glutes. Hopefully that'll start them back on the road to feeling somewhat normal.

Did a good bit of stretching then later in the evening.

Saturday 12th July

Easy run with some challenging hills on the hill of howth. Probably not the best idea in the world after a rub down yesterday but I need to do more hills so thought no time like the present.

7.55miles @8:55


WTD|31.34
MTD|67.12
YTD|1017.21

RedRunner

Sunday 13th July

Easy run with a couple of steady miles in there. A bit tired towards end partly due to being woken up at 2.30 am by neighbour's alarm. It's like one of those fire alarm bells and it sounds like it's going off right next to your ear. Very annoying.

UP at 7 then ,had some porridge and a glass of beetroot juice and off up to the club. Nice morning for a run and still quite warm even at 8am. Nice to get another good week under the belt.


13.9miles @9:02


WTD|45.24
MTD|81.02
YTD|1031.11

RedRunner

Monday 14th July

Easy run when I got home from work. Nothing to report except the left quad tightened up a bit near the end so some foam rolling was needed after my stretching down when I got home.

This week is a bit awkward for me to plan with the Fingal 10k on Sunday. I want to ensure that I rest up well before race as I'll be going for a PB but I also am running in the Liberties 6km run on Thursday evening. I wont be racing this though .Its just that I've a big group from the work club running it so I have to go along and I'll be taking it handy. Was supposed to be racing the 5k in Irishtown on Wednesday but that's out because of the 10k this week. To top it all off on Wednesday morning I've to do a drop to the airport at 4.30am!:eek:

So I'm thinking ,lunchtime easy run tomorrow, 5am run Wednesday (10 miles w/hill sprints:eek:), easy run Thursday in the liberties, easy run Friday and rest Saturday. So frontloading the week and tapering off for the race.


Tonight it was 5.59miles @8:48


WTD|5.59
MTD|86.61
YTD|1036.70

menoscemo

Word of warning that Hill Sprints can cause a dodgy Glute/hip/piriformis to tighten up. I have learned that to my detriment.

RedRunner

menoscemo wrote: »

Word of warning that Hill Sprints can cause a dodgy Glute/hip/piriformis to tighten up. I have learned that to my detriment.

Noted with thanks. I may just do some strides instead then.

Murph_D

Your schedule (without the sprints) sounds similar to mine, providing you can hold back on the race. I did that race myself 2 years ago -very enjoyable course. Hope you can avoid getting carried away!

RedRunner

Murph_D wrote: »

Your schedule (without the sprints) sounds similar to mine, providing you can hold back on the race. I did that race myself 2 years ago -very enjoyable course. Hope you can avoid getting carried away!

Yes, I'm determined to keep the discipline as I want to give the 10k a good blast on Sunday. I'll just tuck in with some of the workmates and have a bit of craic on the way round.

RedRunner

Tuesday 15th July


Easyish run at lunchtime. I say easy..ish because the pace varied between easy and something a bit slower than steady. I was happy with the effort being easy though apart from last mile or so when I was getting hungry and wanted to get back to get a decent bite to eat before getting back to work.

Started off feeling a bit tired but at the end of the run felt invigorated and could have done another 4 or 5 miles easily enough.

Off now to do some stretching and foam rolling then its an early night in preparation for my 5am run.

6.93miles @8:40


WTD|12.52
MTD|93.54
YTD|1043.63

RedRunner

Wednesday 16th July

Alarm goes off at 0425hrs and had a banana and dropped the foreign student off to the airport for 5am. Got back at about 5.20 and hit the roads. A few hundred yards up the road I was questioning my sanity and wondering should I just turn back and get a couple of hours more kip but decide to soldier on.

Wasn't too worried about pace, just wanted easy and get the run chalked off and was going to throw a few hill strides in there too. Heading up the Howth road I decided to take advantage of the early hour and run in the cycle lane which has a much nicer surface since the road was re surfaced recently. Unbelievably , half way up the road before Raheny village some arsehole of a taxi driver beeps me and then swerves into cycle lane about 100m ahead of me as if to make some sort of a statement!

Ok, maybe I shouldn't be running in the cycle lane but FFS, there wasn't a sinner on the road except dedicated runners;), shift workers,delivery men and arsehole taxi drivers, was that really necessary!? Did a C_M on it and gave him the "Bird". That really annoyed me.

So, back to the running. Felt pretty lethargic early on in the run but not used to running at that hour, hadn't much to eat beforehand, was quite warm even at that hour and had about 5 hrs sleep(Iknow 5hrs sounds like heaven to you Ososlo, but I need at least 6hrs beauty sleep). I warmed into the run though and felt ok from about 4 miles on. Very calm conditions and when I got to Fairview and turned for the coast road home,glad that the light breeze that was there was on my back.

Ran on the grass where it was possible and at about 7mile mark I reached the Hill, well maybe "incline" is a better description to commence my hill strides. Did 6 x 20secs with jog back recovery and then headed back onto coast road to coast home so to speak. I wouldn't be doing early runs like this too often but it was good to have it out of the way and gives me plenty of recovery time before Liberties 6k tomorrow night which I'll probably run at easy to steady kind of pace.

No hassle from the niggles. Sweated buckets and felt like a good workout.

10.26miles @8:54 (91mins)

WTD|22.78
MTD|103.80
YTD|1053.89

Murph_D

Nice. Good to get the "hill strides" in.:pac:

RedRunner

Thursday 17th July

St James Hospital Liberties Fun Run - 6k (ish)

With one eye on the Fingal 10k the plan here was to participate but take it handily enough. I had 25 people organised to do it from work so was coordinating the number pickups etc and didn't have my usual pre race prep which was fine because I wasn't "racing".

I had a loose plan in my head to just tuck in with some of the work group and just hang with them on the way round. That kind of went to pot after the race started as everyone seemed to go off and do their own thing. When the start gun went I had a very relaxed start and just jogged along as we made our way out of the grounds . Very congested at this point but for once this didn't bother me. First mile was done in 8:29. As the run continued I was a bit rudderless with nobody to tag along with so fell into a kind of steady pace but made sure I wasn't exerting myself. It was starting to pa out around HM pace which I thought was fine but didn't want to go any faster than that. Mile 2 done in 7:40. Mile 3 was more of the same, keeping a nice rhythm and keeping it reasonably easy effort. Caught up with a few work colleagues who had gone out too fast and was enjoying the run. Mile 3 done in 7:51. Last bit of run was 0.65 miles and I think overall the run was shy of 6k by a few hundred metres. Quickened the pace a little just to stretch the legs out and didn't kill myself even coming down the finishing straight. Came across a couple of workmates at this art of the run and gave them plenty of encouragement to push it right to the end. Crossed the line in 28:37 with last bit at 7:07 pace.

Really enjoyed that. All the work gang enjoyed it and met up with lots of people from the club too. Very humid evening so sweated lots but replenished some of that loss with a couple of pints of Arthur in Arthur's pub no less in Thomas st afterwards. One of which was free probably courtesy of Diageo who were big sponsors of the event.



3.65miles @7:51

WTD|26.43
MTD|107.45
YTD|1057.54

Friday 18th July

Rest

Beef

RedRunner wrote: »

Thursday 17th July

St James Hospital Liberties Fun Run - 6k (ish)

With one eye on the Fingal 10k the plan here was to participate but take it handily enough. I had 25 people organised to do it from work so was coordinating the number pickups etc and didn't have my usual pre race prep which was fine because I wasn't "racing".

I had a loose plan in my head to just tuck in with some of the work group and just hang with them on the way round. That kind of went to pot after the race started as everyone seemed to go off and do their own thing. When the start gun went I had a very relaxed start and just jogged along as we made our way out of the grounds . Very congested at this point but for once this didn't bother me. First mile was done in 8:29. As the run continued I was a bit rudderless with nobody to tag along with so fell into a kind of steady pace but made sure I wasn't exerting myself. It was starting to pa out around HM pace which I thought was fine but didn't want to go any faster than that. Mile 2 done in 7:40. Mile 3 was more of the same, keeping a nice rhythm and keeping it reasonably easy effort. Caught up with a few work colleagues who had gone out too fast and was enjoying the run. Mile 3 done in 7:51. Last bit of run was 0.65 miles and I think overall the run was shy of 6k by a few hundred metres. Quickened the pace a little just to stretch the legs out and didn't kill myself even coming down the finishing straight. Came across a couple of workmates at this art of the run and gave them plenty of encouragement to push it right to the end. Crossed the line in 28:37 with last bit at 7:07 pace.

Really enjoyed that. All the work gang enjoyed it and met up with lots of people from the club too. Very humid evening so sweated lots but replenished some of that loss with a couple of pints of Arthur in Arthur's pub no less in Thomas st afterwards. One of which was free probably courtesy of Diageo who were big sponsors of the event.



3.65miles @7:51

WTD|26.43
MTD|107.45
YTD|1057.54

Friday 18th July

Rest

Nice one plenty left in the tank so!

tang1

Best of luck tomorrow RR.

RedRunner

Saturday 19th July

30 mins on static bike followed by stretching and foam rolling. Decided against any run today to see if I feel any fresher as a result in the morning.

Current pb for 10km is 46:42. Going for sub 45 tomorrow.

Calvin Johnson

Good luck RR

Beef

You'll go round in sub 45 tomorrow Red, no bother to you.
Best of luck with it and make sure to be on the verge of puking at the finish line!

RedRunner

Beef wrote: »

You'll go round in sub 45 tomorrow Red, no bother to you.
Best of luck with it and make sure to be on the verge of puking at the finish line!

Thanks Beef.

overpronator

All the best for tomorrow RR

Bahanaman

Have a great race tomorrow Red!

DOCO12

Good luck tomo

Calvin Johnson

43.50

Excellent!