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Just 1 more trying to go sub 4
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I am even though it's not a real PB course. It's so quaint with the pub at a crossroads in the middle of nowhere. Unfortunately my stupid injury means I'm not going. Have some sandwiches and cake and buns for me30 planned for this week including an 8K race in Poulmucka this Friday. I know career_move is a fan of this one.
:(:(
P.S Don't go out too fast or the hills will punish you
http://www.mapmyrun.com/workout/2925395830 -
Friday May 23 - Poulmucka 8K
8KM in 35:35 official (35:18 unofficial :rolleyes:)
I was quite happy with how I felt during this, if a little disappointed with the finishing time. I could have ran harder but was too busy minding myself, why I don't know.
We (sister was also running this) were out in Poulmucka in plenty of time on Friday evening on a near perfect night for running. There was a bit of a breeze and some slight drizzle, but it was welcomed. The race was delayed by 20 minutes so after our extended warm-up I lined up at the back with my sister while we chatted away. The race was chip timed, or so I thought. Just before the whistle, They removed the gantry and pushed it into the ditch, meaning I had lost a load of time before I started. Balls!
The first mile started with a bit of a pull so I was heeding career_moves advice of taking it a little easy but I think I took this a bit too literally and the first mile was 7:26. It really should have been quicker once I got over that initial pull in hindsight. Weaving through a crowd also didn't help. The 2nd mile was a quicker one to run but again I was keeping my powder dry for the hills that were coming. I wasn't familiar with the course so I didn't break the bank in terms of effort and I reckon I lost some easy seconds here which annoyed me afterwards. 7:06
The 3rd mile was touted as the hilly mile so I hoped once I got over the top I could try and stretch my legs a bit. I passed a couple of lads from the club going up the hill and couldn't resist a smart arse comment so that I would have to push on a bit for fear they would pass me afterwards!
7:29
Mile 4 I expected to be a nice flat descent after climbing but it was undulating enough and I couldn't seem to let the shackles off. 7:06
For the last (less than a) mile I could hear one of the the lads I slagged coming back at me and I had to dig in. There was one small pull heading towards the finish before a rapid descent so it took everything I had to keep him at bay. Once we crested I managed to pull away to finish 6 odd seconds ahead of him. Great craic with him afterwards though. 6:13
Now the important bit - the spread afterwards. It was EPIC, I've never seen anything like it. It really is a great race - the only downside being the mix up with the starting mat before hand.
Sunday 25/05
12 miles @ 8:40 mpm
I had spent Saturday hungover so I didn't do a tap. Foot was sore again so no harm to rest it.
On Sunday I did 12 miles on the majority of the Boston scientific HM course. I can't do this again unless it's very early in the morning. The course is lethal when not on a closed road.
Felt great during this - foot felt okay after the break.
Tuesday 27/05
7.2 miles @ 8:45 pace
Uneventful but some soreness under the toe again. Why have I not got this looked at yet? Probably because I know in my heart that rest is all that's required and I don't want to rest. Maybe the new runners I ordered will arrive soon and fix it. 0 -
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Good man Alan, great running yourself this week - despite the slagging you got!
Dee got on well and she was happy with her time of sub 42. She hasn't done a whole pile since Manchester so is finding her feet again I think. I'll tell her you were asking for her!
Like Red says above - maybe a bit of inexperience came into play. I think I need to have more confidence in myself earlier in the race and not be so afraid of blowing up over these shorter distances. And even if I do, so what! I think I may be still operating with a marathon mentality...
Another chance to get it out of the system this evening anyways, the "Walls of Fethard" 4 mile race is on at 8pm and is just out the road from me. I also bit the bullet and booked the physio for tomorrow morning, just hoping work allow me to work from home.0 -
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career_move wrote: »Well done on Friday. Racing takes practice that's for sure. SO JEALOUS you're doing the 4m in fethard
Have you done it before K? I've never done it but I'm really enjoying all this summer racing to be honest. I don't know why I haven't done any of these races before. 0 -
Was going to do it last year but I wasn't recovered enough from the 8k so I had to give it a miss. Think you run uphill through the town for the first mile but the rest is fairly flat. That's what I was told last year anyway. Good luckHave you done it before K? I've never done it but I'm really enjoying all this summer racing to be honest. I don't know why I haven't done any of these races before.
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Good Jaysis that was tough. Only barely snuck in under the 28 but it was a much tougher course than cahir a few weeks ago. 27:55 by my watch but I'm actually happier performance wise as I felt I ran harder than the previous 2 races. It was 4 X 1 mile laps of the town with a couple of short sharp pulls that really upset the rhythm on each lap and this contributed to a final mile stitch I reckon. Didn't get to sample the post race refreshments tonight so I can't comment on the most important aspect of the race. Good to have another race under the belt and I escaped relatively unscathed foot wise. 0
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Just back from the physio. Metatarsalgia is the diagnosis but nothing some rest and icing won't cure so that's a bonus. I can keep running but I have to be sensible about it. I'll be icing and picking up a pen with my toes for a while it seems but that fact I can keep running means I got away lightly! Good start to the bank holiday weekend. 0
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Sher I'm a culchie from Tipperary! I was just amazed with the electricity.
Ha ha...I must apologise. I had you down as cork man for some reason hence the capital reference.:)
Looks like it's the back door for your hurlers again this year.
Remind me. Are you doing DCM this year? What's your target time for HM.?(Boston scientific)0 -
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Cheers Robbie, I must admit staying injury free is proving to be a bit more difficult for me since Manchester. I seem to be picking up little niggles here and there that are annoying more than anything. I still reckon sub 1:40 is possible though so I'm going to aim for that for the next few weeks at least and then assess it. I made a balls of marathon recovery but don't tell career_move.
It's hard to know what time you should go for in Dublin and I'd be in the same boat too if I was doing it. Your training for London went brilliantly and it looks like you had "one of those" race days where you lost a few minutes. I thought you'd be closer to 3:40 than 3:50 in London so that should defo be your starting point at the very least for MP sessions. best of luck with your summer of PB's!
Monday - 4 miles easy
Tuesday - 5.5 miles steady (8:38)
Wednesday - Off - resting niggles
Thursday - 7.2 mile session (1.5 warm-up | 5 miles HMP @ 7:32 avg | 0.7 cool-down)
Last night was the first of the half marathon paced sessions for the next target race. The first HMP mile was horrendous and my hay fever was driving me nuts. Every ****er inside the borough boundary must havecut their grass cut yesterday it seemed. After about a mile and a half I manged to clear my nose and throat and the HMP felt easier. I was going to do another to make it 6 HMP but even I get sense sometimes. I have 10 more weeks to get into shape to run 13 X 7.5mpm.
I had a slight niggle in the right Achilles after this but it didn't feel too bad this morning when I got up. My left foot is also a little tender again so I'll need to get icing. I'm finding it difficult to get the mileage back up with the constant niggles interfering so I'll try to hold it betwen 30 and 35 miles for a couple of weeks and see how I get on.0 -
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Thanks OP!overpronator wrote: »Best of luck with it Beef, 5 at Hmp is a great base to start from!career_move wrote: »Ha I'm not really in a position to be able to criticise anyone on their marathon recovery :rolleyes:
Good stuff with the 5m @ HMP. If you can keep the niggles in check you'll be money on to go sub 1:40
Yeah there's a lot of little injuries around the boards these days, we should start a support group.
I did 5.5 miles easy with my sister today, in fact they felt very easy with the addition of company and were over before I knew it. I thought it would be horrendous after last nights "few pints" lead to a bit of a piss up.
I'll try and get 11-13 miles in tomorrow morning, depending on how the foot is feeling. Slowly slowly catchy monkey.0 -
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Sunday June 8th - 10 miles @ 8:45mpm
Oh God. This was awful, maybe it was Friday's pints catching up with me but I started hatching half way round. By 6 miles it was full blown turtle head territory. Agony the whole way home.
Tuesday 10 June - 4 miles steady @ 8:35
I had to squeeze this in after the younglad's birthday party. Utter chaos followed by utter bliss. I was working all weekend (software release in work) and Monday was hectic dealing with support stuff so the tarmac and fresh air was like ascending into heaven.
Wednesday 11 June - Session
8.3 mile tempo
This was a killer session to do but I'm delighted with it. Most of the miles were faster than HMP and it was finishing up a steady pull that is really testing at the end of a session.
9:00,7:33,7:24,7:20,7:06,7:11,7:31,7:58,9:05 last bit.
I think I might have a World Cup Eve beer in celebration. :cool:0 -
My log had dropped off the face of the planet but I'm still alive and doing a little bit of running. Not going to bother with the week before last's runs as I was probably drunk doing them.
Tue 24/06
6.75 easy/steady @ 8:43
Wed 25/06
4.34 easy/steady @ 8:45
Thu 26/06
Tempo 7.16 miles @ 7:48 avg
8:09,7:48,7:26,7:34,7:267:26,8:27
This was bloody tough. I felt way too hot and the pace in the quicker miles felt very difficult. I think my first week of holidays destroyed me. Too old for the rock 'n roll lifestyle.
Fri 27/06
Hungover
Sat 28/06
4.25 miles easy
Sweated buckets for this. Guinness pouring out of me.
Sun 29/06
14 miles @ 8:53
A long run at last! I had no pace in mind other than roughly 2 hours of running under 9 minute miles. Came in at around 2:05 in terms of time and I'm happy to get back in some sort of long run since doing manchester without my foot flaring up. Hopefully I can start racking up the miles unimpeded now.
36.47 miles is my highest mileage week since the marathon. :eek:
I need to get running. 0 -
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ThebitterLemon wrote: »Beef you seem to be full of ****e lately
TbL
I know, I've had to subscribe to the bowel movements thread! :eek:0 -
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Thanks AMK. Here's another question...
For my long runs - what pace would you (or anyone else for that matter) recommend? HMP is a hopeful 7:35 mpm. I was thinking long runs should be done in or around 8:35/8:45?
I won't be going any further than 16 miles.
General wisdom says long runs about 60-90 secs slower than MP.
So with a 7:35 HMP then 9+ min miles would be sufficient?
but if you want to be scientific abut it and work out what 65% of your 5k pace is
http://runnersconnect.net/coach-corner/optimal-long-run-pace/
then again, you can just run at a pace at which you can have a conversation!!0 -
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