"I just wanna drink beer and train like an animal"

drquirky

New log time. Wasn't great with updating the old one so reckon starting afresh could give me a bit of motivation in that regard. I've made some ok progress over the last 12 months but have had trouble putting together good, solid consistent 6 month stretches of training and that needs to change.

Highlights (and lowlights) of the the last 6 months have included : a 17:06 5km at Malahide, a 28:24 5mile down in Wexford and yesterdays 37:05 10k at the GIR. That last result is pissing me off as I know deep down I could have run better. I definitely struggle with mental lapses in races and yesterday was a perfect example. Lost focus and pretty much jogged in to the finish line.

The next 6 months is gonna include a good few races until early July leading into a build up for a sub 2:45 marathon attempt in Budapest in October. along the way I wanna run sub 35 10k, sub 16:40 5k and generally harden up so what happened yesterday doesn't happen again.

Oh- I have one more thing I'm going to include in this log. I've suffered from panic attacks most of my adult life and they can be a big pain in the a$$ when it comes to hard workouts and running. I'm going to call them out in this log and document the impact they have on the training and racing for two reasons 1) I actually think logging them will help deal with them and 2) There might be others out there who suffer from them and if they do maybe seeing that they aren't alone will help to some degree. So to point out the first one- hit 1k to go yesterday and my monkey brain told me I was gonna have a heart attack so eased off and cost myself a good bit of time. F you panic attacks

Ok- thats enough I'm currently on a 10 day running streak so hopefully will head out tonight- I'll update this as I go

druss

drquirky wrote: »

Oh- I have one more thing I'm going to include in this log. I've suffered from panic attacks most of my adult life and they can be a big pain in the a$$ when it comes to hard workouts and running. I'm going to call them out in this log and document the impact they have on the training and racing for two reasons 1) I actually think logging them will help deal with them and 2) There might be others out there who suffer from them and if they do maybe seeing that they aren't alone will help to some degree. So to point out the first one- hit 1k to go yesterday and my monkey brain told me I was gonna have a heart attack so eased off and cost myself a good bit of time. F you panic attacks

Good luck with the targets. From the Ferrycarrig 5 Mile, you look well set for an assault on that 10k time. And that wasn't the easiest of courses either!

I'd also have my issues with panic. Rarely when running for whatever reason, but I did have one race incident almost exactly as you described. By and large though, I think running helps.

drquirky

Today 16/4

With thoughts of my home city firmly in my mind I headed out to run- Boston kept flooding into my head- all the happy memories watching the race with my friends and family. The BBQ's/ keggers I used to host at my flat in Brookline on Beacon St right on the course etc etc... thoughts drifting to all the people who were killed/injured/impacted by this horrific crime. No doubt though the city will rise as we are as tough a city as America has....anyways


11 miles very easy into a ridiculous headwind for the first half (83 mins). Was back in the PP for this one and was really struck by how much the crazy wind was affecting my effort- kinda rammed home what a tough day Saturday was. I was straight in the wind on the S bends and seriously struggling to hold 8 min pace lol! Good start to the week though will run 8 easy tomorrow, a tempo on Thurs, 8 steady on Fri, some sort of fartleg on Saturday and long run Sunday in North Leitrim. Targeting a the 10,000m at the graded meet on May 15 and a couple of 5ks coming up.

drquirky

druss wrote: »

. By and large though, I think running helps.

Yeah I definitely agree on this point....

ecoli

drquirky wrote: »

11 miles very easy into a ridiculous headwind for the first half (83 mins). Was back in the PP for this one and was really struck by how much the crazy wind was affecting my effort- kinda rammed home what a tough day Saturday was. I was straight in the wind on the S bends and seriously struggling to hold 8 min pace lol! Good start to the week though will run 8 easy tomorrow, a tempo on Thurs, 8 steady on Fri, some sort of fartleg on Saturday and long run Sunday in North Leitrim. Targeting a the 10,000m at the graded meet on May 15 and a couple of 5ks coming up.

Probably should have took that handy with racing on Sunday

drquirky

Dear wind, go F^&k yourself.

Sincerely,

Dr. Quriky


7.5 miles in absolutely ridiculous wind (again) time= 52:40 (7:03 pace) Nice to not have to bundle up but the windy conditions in the PP this past coulle of weeks is getting silly. Nearly got taken out by a tree branch today- obviously was working hard when directly into the wind but felt fine in general.

I guess the upside to the crazy weather is that it will make us all super tough when we get a (rare) race with still conditions- that has to be true, right?

TRR

drquirky wrote: »

I guess the upside to the crazy weather is that it will make us all super tough when we get a (rare) race with still conditions- that has to be true, right?

It'll either kill you, drive you to the pub or make you stronger. Welcome to running in Ireland

drquirky

Another day, another wind assisted (not) run. Plan was for 4 mile tempo down at Tallaght w/ Ecoli- wires got crossed and I ended up doing this one on my own.

2 mile warm up and then straight into the tempo. Half the track was fine, the other half had something of a hamster on a wheel effect on me where you could see my little legs going a million miles a min but couldn't see any movement forward . Impossible to judge pace in these conditions so tried to work off effort. Got halfway through and shifted the workout to 2x 2miles as the conditions were seriously sapping me and wanted to preserve this as a tempo workout and not a crazy race style effort. Sensible I think as I hit very even splits

1st 2 miles: 5:53, 5:58
2nd 2 miles 5:57, 5:56

2 mile cool down and hit the showers.

drquirky

Was down in Leitrim at the inlaws for the weekend so couldn't update as the internet doesn't exist there yet.


Friday- 7 easy @7:25 pace - Handy run tbh remember very little about it

Saturday- 8 miles w/ 7 steady @ 6:42 pace. Very happy with this run as it was done in beautiful but hilly North Leitrim. Headed out towards Manorhamilton and thankfully hit a nice quiet stretch devoid of homicidal culchie drivers. I just started banging out the miles and felt relaxed and comfortable. Paces ranged from 1 6:25 mile to a 6:55 - runs like these make me feel like a sub 2:45 marathon in October isn;t a huge stretch.

Sunday- Rare night out on Saturday resulted in pain in the ass hangover. 4 miles @ recovery pace as I refused to use my hangover as an excuse to take the day off lol

jfh

drquirky wrote: »

Was down in Leitrim at the inlaws for the weekend so couldn't update as the internet doesn't exist there yet.


Friday- 7 easy @7:25 pace - Handy run tbh remember very little about it

Saturday- 8 miles w/ 7 steady @ 6:42 pace. Very happy with this run as it was done in beautiful but hilly North Leitrim. Headed out towards Manorhamilton and thankfully hit a nice quiet stretch devoid of homicidal culchie drivers. I just started banging out the miles and felt relaxed and comfortable. Paces ranged from 1 6:25 mile to a 6:55 - runs like these make me feel like a sub 2:45 marathon in October isn;t a huge stretch.

Sunday- Rare night out on Saturday resulted in pain in the ass hangover. 4 miles @ recovery pace as I refused to use my hangover as an excuse to take the day off lol

the key to running in the country roads is to go out early sunday morning, they'll all be in bed from saturday night, do not make the mistake of hitting Mass or you surely will be run over.
will be following with interest, similar goals myself.

drquirky

Tuesday- Session w/ Ecoli @ Tallaght

2 mile w/u

5x 1k 3:19, 3:19, 3:20, 3:20, 3:23 2:30 rec after each

Good session- My weakest thing when it comes to running is reps- I much prefer to settle into a pace and hold it (even if its fast) I especially dislike reps that start getting the lactic acid going. It really didn't used to be that way- I've done a lot of thinking about it and I think it has to do w/ these fu*&ing anxiety attacks I get. I think the reps send my hr to max and my brain doesn't like the sensation when I stop (heart pounding through chest etc) because of this I hate coming to a complete stop so almost always find myself jogging recoveries-

At any rate sucked it up and did these- was very tough but felt really good after it. Starting to feel strong, like the training is kicking in- love this feeling. Great to have company on these.


Weds : 7 miles easy @ 7:35 pace

Thursday 13.1 miles (1:28:xx) w 8 steady

Steady miles= 6:45, 6:38, 6:25,6:45, 6:35,6:38, 6:32, 6:24

Very happy with this run. Trying to add more steady/ longer runs in as I can see how much they have benefited people like TRR and MFF. Not sure if these miles constitute my true steady pace but as they were on the undulating terain of the PP they'll have to do. Happy w/ my strength here and fun to run the HM. Rotten day though lol

TRR

When's your next race? Are you doing the Tallaght 5k?

drquirky

TRR wrote: »

When's your next race? Are you doing the Tallaght 5k?

Na- I wish looks like I'm working that day. I'm gonna run that Leixlip Le Cheile 5k the day before then the 10,000m at the graded on 15/5- you racing the Tallaght 5k?

TRR

drquirky wrote: »

Na- I wish looks like I'm working that day. I'm gonna run that Leixlip Le Cheile 5k the day before then the 10,000m at the graded on 15/5- you racing the Tallaght 5k?

That's a pity, the Le Cheile race is a great one though. Raging it's the day before and not the following week. Yes going to give Tallaght a lash, have you keep the young lads in their place

drquirky

Fri- 5 super easy needed this as was pretty tired from the day before lol

Saturday 7 @ 6:55 pace very handy- felt really god and was a nice day to get out in the PP

Sunday 2 mile w/u 20 min tempo (3.5 miles)

5:46
5:41
5:48
1/2 mile- 5:40 pace

A few drinks last night an am fighting a bit of a cold so did not want to do this at all. Just tried to remember I always feel better after a run than I do before so sucked it up and headed down to the acres at PP. Bit of a wind out there which made the back stretch a bit of a drag but felt pretty good on this all things considering...

3 mile cool down

drquirky

Monday 6 easy

Had a great plan for this week revolving around the Leixlip 5k on Saturday. But....our house has caught the worst cold/flu any of us had all winter. <Mine turned into bronchitis on Wednesday- nice.

No running since Monday- thought about doing 3 or 4 easy today but lungs still hurt and still hacking. Maybe an easy few tomorrow- not looking great for the race on Saturday, we'll see though. Major bummer as training has been going really well and was interested to see what kind of 5k I could run

TRR

drquirky wrote: »

Monday 6 easy

Had a great plan for this week revolving around the Leixlip 5k on Saturday. But....our house has caught the worst cold/flu any of us had all winter. <Mine turned into bronchitis on Wednesday- nice.

No running since Monday- thought about doing 3 or 4 easy today but lungs still hurt and still hacking. Maybe an easy few tomorrow- not looking great for the race on Saturday, we'll see though. Major bummer as training has been going really well and was interested to see what kind of 5k I could run

There's another 5k next weekend in Lucan, if you've had bronchitis forget about this weekend! This is not medical advice, just common sense

drquirky

TRR wrote: »

There's another 5k next weekend in Lucan, if you've had bronchitis forget about this weekend! This is not medical advice, just common sense

Yeah good advise- was almost 100 percent sure I wasn't gonna run it anyways....that 5k in Lucan a decent enough course?

TRR

drquirky wrote: »

Yeah good advise- was almost 100 percent sure I wasn't gonna run it anyways....that 5k in Lucan a decent enough course?

yeah I think so, I haven't ran it, when I last ran that race it used a different course but from looking at the route it all looks nice and flat and should be fast enough. I'm hoping to do it myself all going well

drquirky

Ok-

Bronchitis mostly gone. Managed to "only" miss three days with it though have made sure to ease back slowly as I'm still coughing up sh)t.

Friday - 30 mins very easy....lubngs were awful this day, wish i hadn't run

Saturday- 30 mins slightly harder -feeling a bit better

Sunday- 7 miles w/ 10 strides ok ok much better run was at 6:55 pace

Monday- beautiful day and 7 miles w/ the pace dropping down to 5:55 m/m by the last mile- finally lungs starting to feel fresher but that virus hung on forever! Hoping to pop a workout this week, race on Saturday then 10,000m on the track next Weds/// all going well. Hopefully in sub 35 shape though hard to tell...

drquirky

drquirky wrote: »

Ok-

Hoping to pop a workout this week, race on Saturday then 10,000m on the track next Weds/// all going well. Hopefully in sub 35 shape though hard to tell...

Ok -advise time lads

5k Lucan on Sunday- was thinking of going 5k Sunday 10,000 on track Weds- might be too tight now so should I stick to that plan or run 5k on Sunday then Terenure 5m to give myself more recovery between the two....whatdaythink?

Krusty_Clown

drquirky wrote: »

Ok -advise time lads

5k Lucan on Sunday- was thinking of going 5k Sunday 10,000 on track Weds- might be too tight now so should I stick to that plan or run 5k on Sunday then Terenure 5m to give myself more recovery between the two....whatdaythink?

Tough call. How banged up are you usually after a 5k race?

drquirky

Krusty_Clown wrote: »

Tough call. How banged up are you usually after a 5k race?

Hey KC- guess the question kinda answers it for me. If I go hard I can be pretty wrecked so probably better to be smart about this one....

drquirky

Tuesday: 8 miles easy @ 7:07 pace . Nice evening for a run. Felt very relaxed and am loving being out in this weather.

Weds- Sh&t workout. Didn;t want to do this at all. Headed to the PP at 9am in crappy conditions. Was not feeling like doing a workout but luckily the little man in my head wouldn;t let me skip this. 1 min w/u

12 x 400 @ ? w/ 1min recovery

To add to my general frustration, my GPS decided not to work after the warm up. This sucked as I have no idea what kind of pace I was running or if I was even running 400m. :eek: Just sucked the whole thing up and ran for 76 secs each time as this is what I was planning on running. Got seriously pissed off and this made me dig in and drill a couple of reps- started to get very lactic by the last couple so think I was going real hard but no way of knowing lol...
20 min cool down
Its done now though so happy enough to get in this w/o in less than ideal conditions. Also- just to note have been doing push ups and ab workouts for the last 2-3 weeks. I always neglect this stuff but I think it will help

drquirky

Thursday- Nice 11.5 miles w/ TRR in PP@ 7:25 . Great to have the company on an otherwise miserable day...

Friday- 30 mis easy in prep for Lucan 5k on Sunday

Saturday- 35 mis easy w/ strides

Sunday

Lucan 5k 16:57 12th place


Was really looking forward to this race as I haven't run 5k in a while and haven't raced in a month or so... Got to the clubhouse nice and early and picked up the number. Headed out w/ Ecoli and another fella in the club for 2 miles w/u- honestly wasn't sure what kind of day this was gonna be- head a slight headache and just didn't feel amazing- experience tells me though this usually means nothing.

Headed out pretty fast but thats usually my style in 5k- through the first k in 3:14 and the first mile in 5:16. Wind was blowing out on the course and I think it had some impact but I was pretty focused on maintaining position as felt like the club had a shot for a good result and didn't want to let the side down. I went through the second mile in 5:25 so slowed a bit- glanced over the shoulder and saw Ecoli a bit back and could see TRR in the top few lads in front so had a good idea that we were running well as a team. Final mile kinda sucked tbh as I was pretty uncomfortable- no worries sucked it up as best I could (although this is where I left a lot of time on the course) came through the final mile in a 5:45, then put the head down and ran hard the last 300 m on the track - was totally isolated at this time w/ no one to catch so just running for time (and to hold off a hard charging Ecoli). Came in at 16:57 and am happy w/ that but am certain I can take a good bit off that over the next couple months.

Found out we got the club victory which was nice and headed out for a cool down w/ Blockic, TRR and Ecoli. Got some voucher of non determined value and headed home. Good day out...

pconn062

Well done Dr.Q, great running. If the wind was as bad there as it was here this morning then there's a lot more to come off that time.

TRR

drquirky wrote: »

Came in at 16:57 and am happy w/ that but am certain I can take a good bit off that over the next couple months.

Definitely, try make that na Fianna 5k. If you get a better day than today the course will definitely take 10-20 seconds off todays time. The fact it was your first race and 5k in a while is also significant as you have the tempo in you legs now!

drquirky wrote: »

Found out we got the club victory which was nice and headed out for a cool down w/ Blockic, TRR and Ecoli. Got some voucher of non determined value and headed home. Good day out...

Maybe it's like 500 euro each! .......... experience tells me it's probably a tenner though and will cost more to head into shop to find out! I might actually ring them this afternoon and see if they can tell me from ID number on card.

drquirky

Monday- 7 miles very very easy. Legs actually felt fine (which kinda annoys me as usually means I didn't go lactic enough) anyways- got out and hit 7 easy miles at 7:20/7:30- my Garmin is giving serious bother so hard to get great readings (see below)

Tuesday- 9 miles (including 7 steady) In the continuing series "What the fu*k workout did I just run- I ran 7 steady miles w/ a Garmin that refused to find a satellite. Blows. I actually dont have a clue how fast I ran this- guess I just had to do it the old fashioned way and trust the body.... Good workout all the same and felt wrecked after (good sign for me) gonna pick a number out of thin air and reckon I was hitting 6:20/6:25 w/ a downhill mile or 2 @ 6 ish pace... lol

Weds. 70 mins easy. Had to drop the wife to Maynooth due to some car issues- headed out to Carton House...nice run and v. relaxed

Its been a nice week of training so far and I feel fairly locked in right now- looking forward to that Enfield 5k on Tuesday night am hoping to go 16:40 maybe?

TRR

Seen you heading out this morning. Loving the new aerodynamic haircut

drquirky

Thurs- 30 mins easy @ 6:55 pace Had designs on 2 runs today but listened to the body and took it handy for 1 20 min run...

Friday 2 mile w/u, 6 strides

6x 800 m w/ 200m jog recovery (avg 1:15) Splits 2:39, 2:35, 2:38, 2:34, 2:37, 2:37

2.5 mile c/d Very very happy w/ this session fairly short recoveries and was holding 16:20/1630 5k pace which was pretty much the goal. Felt strong but won't lie was pretty wrecked after this... not sore now though so happy.

On a dietary note- I am finding myself on a real sugar buzz lately- think my training tempo has upped and I'm burning through the stuff but am ramming cookies into my mouth at an alarming rate- gotta reign this in...on the plus side- the core work I'm doing has had really good impact- feel very good w/ it and am managing a core session of 100 push ups and 4 sets of 1min planks 3 or 4 times a week.

drquirky

Saturday- first rest day in 8 or 9 days. Have a little bit of soreness in around my calf/ tibia where I've suffered from tedonitis before so need to keep an eye on it...

Sunday- 9 miles @7:03 pace. Nice easy run- with a race Tuesday took it handy and not very long. Have trouble not blasting miles which is usually a good sign for me but again need to watch it as I know my body and it needs easy easy runs to recover... lovely day for a run tendon stuff still at me a bit- maybe will have a chat w/ a certain club mate at Tuesday's race about it

Monday 35 mins dead easy. No watch and popped a few strides- going hard tomorrow - can't wait as have heard great things about this course- sub 16:40 is the goal.

drquirky

16:39 by my watch at the Bob Heffernan 5k tonight- great running by loads of boardsies.... will write a race report tomorrow- but great race/ great course

drquirky

Had this race suggested to me by a club mate as a really quick 5k- he was right!

Start was an absolute ****show- I tried to work my way towards the front (ish) but everyone had the same idea- saw a mother guiding here 13 or 14 yr old up to the front (some people are unreal). I actually think this ended up helping me as I got a little pissed off and that was reflected in my first mile :eek:

Mile 1- Could feel that the pace was quick but looked down at the watch(I was too chicken not to wear it :eek:) for the 1k and saw 3:12/3:13 and wasn't super concerned. Such a solid field so was back a good bit even though I was on 5:10 pace- good feeling though as it kind of drags you along if you just go with it. Came through the 1st mile in 5:10 (kinda quick but tbh my style in 5k is to go out hard and hang on)

Looked down at the watch for the start of the 2nd mile and saw that I was registering 4:50 pace for the 1st tenth of a mile lol was flying at this point. Went through the 3000 in 9:47/ 9:48 or so and tbh this is where I started to feel it. Got passed by a clubmate and urged him on (super run by him btw). 2nd mile was 5:25.

3rd mile was a bit tough for the first half of it- was slowly dying and kinda lost focus for a bit I think. Pulled it together as we hit the downhill 800m into the finish though think I had a bit more here- just couldn't lift the pace as much as I was hoping. Hit the turn into the finish and saw the clock ticking on 16:30's, put in a bit of a push to get in under the 16:40 and stopped the watch at 16:39.

Very happy with the race- though I know where I can pick up time for sure. Such a solid field as I finished 29th overall w/ a time that would usually give a much higher placing - Donore and Celbridge both seemed to have really good teams there. Onwards and upwards from this- thinking of racing the Dunboyne 5mi next Tuesday but we'll see.

Was really great warming up/ cooling down w/ both boardsies I've met before and ones I haven't! Great running all around..:D

RunningKing

Thats savage pacing - cant believe 16:39 gets 29th position!

the race had an amazing set of results - I think the 1st 66 people or so were under 18.

blockic

RunningKing wrote: »

the race had an amazing set of results - I think the 1st 66 people or so were under 18.

Pretty crazy alright.

Great run drquirky, if only they could sort the start it would be perfect but as you say it actually probably helps you not to tear off too fast!

TRR

drquirky wrote: »

Such a solid field as I finished 29th overall w/ a time that would usually give a much higher placing

Great running quirky. We should hit Bohermeen in June. The field there is even deeper and I've heard great things about the course sub 16.30 would be a very realistic target, you'd practically be dragged around to it!

menoscemo

TRR wrote: »

Great running quirky. We should hit Bohermeen in June. The field there is even deeper and I've heard great things about the course sub 16.30 would be a very realistic target, you'd practically be dragged around to it!

St Cocas (Kilcock) on Friday 28th June would be another flyer. Another evening race too and just €12...

Gavlor

Great running, you cant beat a bit of anger at the start of a race!

You guys based in the big smoke have it too good with all these races on your doorstep

drquirky

TRR wrote: »

Great running quirky. We should hit Bohermeen in June. The field there is even deeper and I've heard great things about the course sub 16.30 would be a very realistic target, you'd practically be dragged around to it!

Thanks TRR- it was on your rec I ran this one so cheers for that

Agreed- Bohermeen looks sweet and I know Eoghan was talking about it as well on another thread- we could have a really strong team- Paddy ran a sweet race last night- looks in really good shape!


Yup- sub 16:30 is where I wanna be then.

drquirky

Gavlor wrote: »

Great running, you cant beat a bit of anger at the start of a race!

You guys based in the big smoke have it too good with all these races on your doorstep

Hehehe yeah the advantages of living in civilisation

Where are you based Gavlor?

Gavlor

drquirky wrote: »

Hehehe yeah the advantages of living in civilisation

Where are you based Gavlor?

Sunny south east- Waterford

drquirky

Today
50mins recovery (7:44 m/m)

Needed it- could feel the race in the legs and decided to take a recovery run. felt tired but ok. Didn't sleep very well last night- this is one of the problems w/ evening races/ workouts for me- my adrenaline keeps pumping and I have trouble falling asleep! (lame)

core and push ups today as well

drquirky

Last 2 days have been pretty solid from a training standpoint

Thurs. 14 miles @ 7:17 pace - My longest run in ages- just realized the other day that with the marathon looming in October- I need to start building my long runs up a bit...felt fine on this- tendon issues still there but loosen after a couple miles

Today: 1.5 mile w/u 5 miles tempo 29:13 (5:53, 5:47,5:51,5:48, 5:52)

Kickass little tempo inPP. Wanted to hold 5:45 or so but wind was blowing and on my tempo loop, its laps so am exposed to the wind for .5 of every mile or so... felt good but had to work into the wind.

Very happy with this week of training. In one of those spaces right now where everything is clicking and even when I don't want to run am getting out and running strong- good space to be in! Undecided on next race- thinking about Dunboyne 5mi on Tues but probably in Leitrim next weekend and there is a 10k in Mayo that weekend so might race that. Definitely doing the Bohermeen 5k in early June...

pconn062

Bohermeen is an awesome race, great BBQ after it and everything. Looking forward to it, need a good 5k blowout! You're going great guns at the moment.

drquirky

Saturday- 7 miles easy

Sunday 7 miles easy

Monday 4 miles easy w/ strides

Nothing at all to report with these runs- just keeping the training up....

Tuesday Dunboyne BHAA 5 miles

Headed down to Dunboyne for this one. Met TRR and ran a w/u and met Pronator as well. Felt ok but still a bit of lower leg pain that loosens when I run hard lol...

Lined up next to a clubmate on the start- we were gunning for broadly similar times so was good to have someone to run with for a while. Set out and hit the first mile in 5:25, the 2nd in 5:28, the third in 5:30, came through the 5k in 16:56- then I just kind of lost focus. This sucked. I got dropped by the clubmate(CWGatling who ran a class race yet again) and the group I was with at 3.5 miles and had a really hard/ crappy 800 m- I ran the 4th mile in a disappointing 5:51 but had a serious chat with myself and pulled it together to run the last mile in 5:40. I'm kinda pissed at this result as I know I could have run better. What can you do though- just have to focus better next time. Finished in 27:57 which is fine but I know I had 27:3x in the tank and left it out on the course. I'm in bits today, just wrecked. Had a massage this morning and don't think I'll run the rest of the day.

On a more positive note- outstanding running yet again by the Boards contingent (and Tallaght AC TRR, Running King, ClaraLara, Digger and CW Gatling ran outstanding races... good craic in the cooldown as well. Thought I was gonna have to bail on it and ummm relieve myself in the woods so glad that didn't happen- thanks for distracting me CL and Digdig...

drquirky

Didn't run yesterday as I was whacked. Slept ok last night and headed out early am for a delightful 7 mile run.... Possibly might get another run in this evening as weather is fantastic. Tomorrow planning on doing some Munich hill loops :eek: might keep 'em at tempo pace though as not sure I'll be fully recovered from the race.

RunningKing

Munichs are tough enough, haven't done them in a long while. Might work some into the schedule next week. Been neglecting hills.

Also thinking about how much damage you and TRR feel after a race, I felt ok on Wednesday, maybe I'm not pushing hard enough and staying 'comfortable'?

TRR

RunningKing wrote: »

Also thinking about how much damage you and TRR feel after a race, I felt ok on Wednesday, maybe I'm not pushing hard enough and staying 'comfortable'?

Depends race to race. I suppose the course can have an impact, hills really batter my legs as I don't train on them very often. Training days in the lead up to race usually have to be taken into account as well. But generally I'm very sore for a few days post race. Actually, legs aren't too bad after Tuesday although I had "digestive" problems. Some of my friends can do back to back races (as in Saturday & Sunday) but I just can't do that anymore, well I could but I'd run $hite and probably get injured.

drquirky

RunningKing wrote: »

Munichs are tough enough, haven't done them in a long while. Might work some into the schedule next week. Been neglecting hills.

Also thinking about how much damage you and TRR feel after a race, I felt ok on Wednesday, maybe I'm not pushing hard enough and staying 'comfortable'?

Yeah on that- Sometimes I think my tiredness after a race has a lot to do with my racing style. I tend to go out harder than I should and try and hang on. This might come from having hit quickish times in the past (a loooong time ago) so the pace seems normal to me (only I pay the price for not quite having the fitness. I guess the case in point would be that Dunboyne race. I went through the 5k in 16:56 or so and I only ran a 16:40 on the roads the week before....the last couple of miles were always gonna do damage there lol. But I certainly wouldn't wanna feel too "comfortable in a 5k or 5m race (5k shouldn't really feel comfortable at all imo...)

drquirky

Today:

Change of plans- abandoned the Munich w/o and ran 15miles @ around 7:15-7:20 pace w/ TRR. Good run- my longest in a year and a half lol but its getting time to start building up to Budapest. Felt good and was great to have the company...

drquirky

Whew- Been pretty busy the last week so haven't updated but training is going really well right now so pretty happy w/ that.

Saturday- 6 miles easy. Handy run

Sunday- Progression run in Slish Woods (Sligo) - Had to make an unexpected trip to the inlaws but squeezed in a really good progression run on the forest walk trail. Completely ridiculous climbs on this loop (listed on the map as "strenuous"lol) meant the paces were all over the place on the watch but the effort was spot on. 3 miles @ 7:15 pace/ 3 miles @6:40 pace (meant to be 6:17 marathon pace but climbs ended that) and 3 miles @ Half/10 mile pace (meant to be 5:50) 6:10 avg. Tough, tough workout but a great strength builder. One of those runs I finished knowing that I'll see the benefit in a race to come!

Monday- 7 miles easy

Tuesday Session w/ CWGatling. Headed down to the club. 2 mile w/u 4x 200, 2x400, 1x800, 2x400, 4x200 (200 active recovery) Great session. We stayed really strong and consistent in this hit 36/37 on the 200's, 76/77 on the 400's and 2:33 on the 800. We jogged the recoveries in 8 min pace so think that consistency represents a solid effort. The first 400 on the way back down the ladder was v. tough but was great having company for it. 2 mile cool down

Weds- 15 miles @ around 7:25 pace w/ TRR
Ran this is warm conditions on pretty tired legs. Turned the ankle along the canal- (just after TRR's life threatening dog attack) bit of bruising there today but this happens to me every now and then especially when legs are tired. Was working v. hard in the heat at the end and found it a tough run. Taking today off and a nice easy 30 min jog on Friday before Bohermeen on Saturday night...16:2x is the target (though would love a crack at 16:1x) we'll see how the legs feel on the night