Just 1 more trying to go sub 4

career move

Are you doing the 5 mile race in Clerihan Fri July 18th?

Beef

That's the plan alright, i did it last year and it was a scorcher. There's a few hills in it too from memory but it was well run. Will you be making a comeback?

career move

Beef wrote: »

That's the plan alright, i did it last year and it was a scorcher. There's a few hills in it too from memory but it was well run. Will you be making a comeback?

Nah. Would love to but I have to wait till after I get the MRI done on the 23rd before I start running again in case I have a stress fracture

Beef

That's a balls but you're doing the sensible thing. Best of luck with the rest of your enforced running break. From the looks of the log, you're doing everything bar running.

Friday 4/7
2.72 @ 8:55mpm
An "easy 3" before the pub.

Saturday 5/7
Bailed on the run - too hungover. Kicking myself all evening after my wife went out and I was left with the young lad so couldn't go.

Sunday 6/7
14.6 @ 8:59mpm
Still feeling ropey from Friday night but managed to get a longish run done.

Monday 7/7
Got a rub down, my first since Manchester. I won't even go into it or I'll start crying (again).

Tuesday 6/7
5.3 miles
Started out easy and was running past the athletic club so dagged in for four laps of the track at HM pace. Felt good.

The stars are aligning for me to go and do the Marathon des Escargots (half) in Portarlington this weekend as a training run. I have no pressure on myself timewise so am just going to go up and enjoy it. The only reason I'm doing it really is because it benefits Irish autism action who were very good to us in the past. Should be a good day out hopefully.

Beef

Just back and showered after the half in portarlington. Good event which I was using as a marker for 'the main thing' next month. Finished in 1:43:46 by my watch which is 1 second shy of my pb.
I actually intended going around in 1:45 but after 10 miles i had a look at the watch and I decided to go after a pb. Not at all bothered about narrowly missing out because it was a great workout. Certainly felt the pressure during the last 2 miles but that's to be expected I think?

13.11 in 1:43:46

Next up is the clerihan 5 miler on Friday so that will be next weeks session.

SamforMayo

Well done, our PB s are nearly the same for HM. Is it another Hm next month? What's the target for 5 miler?

Beef

SamforMayo wrote: »

Well done, our PB s are nearly the same for HM. Is it another Hm next month? What's the target for 5 miler?

Thanks Sam, yes the half next month is the local club HM so I'll be hoping to take another few minutes off if I can. Not sure about Friday, I will be looking for 35:xx at least but I'd be a lot happier with 34:xx.

How's training going after your hols?

RedRunner

Beef wrote: »

Just back and showered after the half in portarlington. Good event which I was using as a marker for 'the main thing' next month. Finished in 1:43:46 by my watch which is 1 second shy of my pb.
I actually intended going around in 1:45 but after 10 miles i had a look at the watch and I decided to go after a pb. Not at all bothered about narrowly missing out because it was a great workout. Certainly felt the pressure during the last 2 miles but that's to be expected I think?

13.11 in 1:43:46

Next up is the clerihan 5 miler on Friday so that will be next weeks session.

Well done taday Beef. That's a solid result.

SamforMayo

I had a decent week this week, the 1 st in a while! Have a 10 km next Saturday which will give me an idea of where I'm at! I'm hoping I have enough time left to give the Athlone HM a decent shot

Beef

RedRunner wrote: »

Well done taday Beef. That's a solid result.

Thanks red, better than a 15 miler on my own tomorrow for sure!

SamforMayo wrote: »

I had a decent week this week, the 1 st in a while! Have a 10 km next Saturday which will give me an idea of where I'm at! I'm hoping I have enough time left to give the Athlone HM a decent shot

Best of luck with that, just catching up on your log there, I might be copying your cross training routine next weekend. My father has bought 3 lines of turf and has muggins here earmarked to foot it and load it.

career move

Beef wrote: »

Thanks red, better than a 15 miler on my own tomorrow for sure!

After a HM today?? Is that really necessary?

Beef wrote: »

Best of luck with that, just catching up on your log there, I might be copying your cross training routine next weekend. My father has bought 3 lines of turf and has muggins here earmarked to foot it and load it.

Bit of core work will do you the world of good!

Nice work today btw!

Beef

career move wrote: »

After a HM today?? Is that really necessary?



Bit of core work will do you the world of good!

Nice work today btw!

Oh no I meant the plan would have been 15 miles tomorrow had I not done the half today! It'll be recovery tomorrow in more ways than 1. Almost pb pints are in store later.

Thanks cm.

ThebitterLemon

Solid run Beef and no pit stop for a solids run

You're in good shape.

TbL

Beef

Sunday 13/07

2.5 miles at 9:30 mpm. Dying with a hangover but felt better after this.

Monday 14/07
4.3 miles at 9:05 before going for a rub. And dry needling. Sweet suffering Jaysis. Me legs were twitching all over the place and I'm fairly tender now I must say...

Beef

Tuesday 15/07
6.8 miles easy @ 9:05mpm
Like having new legs after the rub.

Wednesday 16/07
5.2 miles easy w/strides @ 8:50mpm

Felt fairly rubbish last night before and during the run but felt okay afterwards.

Thursday 17/07
I'm taking tonight off as I've ran every day for the last 5 including the race on Saturday. I've another race tomorrow night so I'm not too pushed.

The race tomorrow night is a tricky 5 miler with a couple of hills that might get the better of me if I go out too fast. My time from last year is 38:16 so that will be beaten unless my legs fall off half way round.

SamforMayo

Good luck tomorrow evening, hope the heat abates! Save some energy for the bog though!!!

Beef

SamforMayo wrote: »

Good luck tomorrow evening, hope the heat abates! Save some energy for the bog though!!!

35:11 so near but yet so far. Tougher course than I remembered but it wasn't to be. Next time!

SamforMayo

Beef wrote: »

35:11 so near but yet so far. Tougher course than I remembered but it wasn't to be. Next time!

Well at least your leg did nt fall off! Well done, great improvement. Was the heat a factor?

Beef

Thanks Sam yeah my 2 legs came home with me thank God! it was very very humid alright but the 3rd mile was a killer. 7:20 for that mile with the hills meant I left myself too much to do. It impacted my 4th mile which was also over 7mpm but I rallied with a 6:40 final mile to at least hit low 35's. More race experience in the bag though and a big pb so I can't be too unhappy. My round.

tiegan

Beef wrote: »

Thanks Sam yeah my 2 legs came home with me thank God! it was very very humid alright but the 3rd mile was a killer. 7:20 for that mile with the hills meant I left myself too much to do. It impacted my 4th mile which was also over 7mpm but I rallied with a 6:40 final mile to at least hit low 35's. More race experience in the bag though and a big pb so I can't be too unhappy. My round.

Good run - I can vouch for the humidity!! I am planning on doing my first half in Clonmel, so trying to teach myself to start out slow to get the distance. Took it a step too far I think last night, flew the last mile home (which admittedly is mostly downhill)!! Think I got 44 something, never checked over the line and do not run with a watch yet!! Must remedy that. Well organised, started on time, plenty of water from the kids etc. Happy camper.

RedRunner

Beef wrote: »

Thanks Sam yeah my 2 legs came home with me thank God! it was very very humid alright but the 3rd mile was a killer. 7:20 for that mile with the hills meant I left myself too much to do. It impacted my 4th mile which was also over 7mpm but I rallied with a 6:40 final mile to at least hit low 35's. More race experience in the bag though and a big pb so I can't be too unhappy. My round.

Damn you. You've taken my 5 mile pb now as well as my marathon one;)

What's your 10k pb . Maybe I can do something about that tomorrow!:p

Beef

RedRunner wrote: »

Damn you. You've taken my 5 mile pb now as well as my marathon one;)

What's your 10k pb . Maybe I can do something about that tomorrow!:p

Ah you'll take that one tomorrow if you haven't already! 46:15 which was set last year. Now you've reminded me I need to run a 10K. Set me a nice target tomorrow.

Best of luck with it Red, have you a time in mind?

Beef

Catch up time.

Friday 18/07 - Clerihan 5 mile race
5.03 miles @ 7mpm (35:11)
1 mile recovery @ 10:56mpm

Saturday 19/07
3 miles v easy with a hangover

Sunday 20/07
11 miles / 1 hr 39 mins
Cut back the LSR due to the Friday race and pints.

Tuesday 22/07
7.1 miles / 1hr 2 mins

Wednesday 23/07
10.3 miles / 1hr 22 mins

After some sage advice from Krusty and others over on the garmin thread I ordered a new watch today. The trusty 205 is still going strong but I'd like to be able to set up sessions on the pc and send them to the watch. I'm also going to start using a heart rate monitor to keep an eye on recoveries and easy runs to help me with pacing those. Although garmin would want to buck up their ideas, if the bloody website isn't production ready don't release it...

Finnt

Which watch did ya order?

Beef

It's the Garmin 310 finnt. It was on special offer on Amazon so got a bit of a bargain I think. The only downside is people might think I do triathlons as its a bit bright .

Beef

Thursday 24/07
2.5 recovery

Friday 25/07
4 miles easy

Saturday 26/07
15 miles LSR - did this with the club, miles flew by

Sunday 27/07
2.5 steady - just to make up the numbers really, couldn't leave it at a 39 mile week.

Monday 28/07
Nothing

Tuesday 29/07
3.4 easy

Wednesday 30/07
5.5 miles easy

Thursday 31/07
10 mile tempo w/ 8 @ HMP

Did this with the new watch so armed with that I couldn't fail to hit my target times.
1 mile warm up - 9:11
8 miles @ HMP - 7:32,7:25,7:30,7:31,7:25,7:26,7:36,7:36
1 mile cool down

Avg Heart rate - 150

Happy with this session - broke my soft 10 mile PB in the process and that included a warm up and cool down mile.

SamforMayo

Beef wrote: »

Thursday 24/07
2.5 recovery

Friday 25/07
4 miles easy

Saturday 26/07
15 miles LSR - did this with the club, miles flew by

Sunday 27/07
2.5 steady - just to make up the numbers really, couldn't leave it at a 39 mile week.

Monday 28/07
Nothing

Tuesday 29/07
3.4 easy

Wednesday 30/07
5.5 miles easy

Thursday 31/07
10 mile tempo w/ 8 @ HMP

Did this with the new watch so armed with that I couldn't fail to hit my target times.
1 mile warm up - 9:11
8 miles @ HMP - 7:32,7:25,7:30,7:31,7:25,7:26,7:36,7:36
1 mile cool down

Avg Heart rate - 150

Happy with this session - broke my soft 10 mile PB in the process and that included a warm up and cool down mile.

8 at hmp not surprised your happy with that! Great session!

Beef

Sat 02/08
4.5 easy @ 9:21mpm but I was wrecked from being out on Friday night.
(HR 137)

Sun 03/08
13.25 miles easy @ 9mpm (HR 144)

I was absolutely shattered doing this. I was thinking maybe the session on Thursday followed by a drinking session on Friday was the cause but I woke up this morning with a sore throat and headache. Eureka. :rolleyes:

Going to take today off (maybe tomorrow too) to give myself a chance to feel better.

Finnt

Just catching up now, your flying it! A day off will do ya no harm.
I got the same watch its a great watch I like that you can make up custom sessions on it a bit step up from my old 405, it is true tho some people might think your into the makey uppey sport when they spot it!

Beef

Tuesday 06/08
4 miles easy @ 9:02mpm
Was going to take another day off but did 4 miles easy due to stressful day in work. What do people who don't run do when they have a sh*te day?

Wednesday 07/08
9 miles HMP Session @ 7:29 mpm (HR - 157)

10 days out from the race, and this was the key session of the training for the Clonmel half. I did a session something similar before Waterford last year and I think I need to do this to give me the re-assurance I need when picking a race target. There was no warm up other than some stretching and then straight at it to see how the legs would hold up.
7:32,7:29,7:28,7:22,7:21,7:26,7:36,7:28,7:39

Expected HMP will be 7:35 so I'm quite hopeful I'll hit that in a race environment after last night. Half mile cool down to get home.