Confessions of a never has been.....

Duanington

SamforMayo wrote: »

Bloody hell , I'm wrecked reading about that race, huge respect for ploughing on and huge congrats on your sub 40! Hard work obviously pays off, well done.

Thanks SfM - another step in the right direction

Duanington

ThebitterLemon wrote: »

DD (dogged determination),

Great running, you held it together on what's sounds like a challenging course.

You'll definitely lower that again over the summer with the sessions you've put in, not to mention all that extra core stuff

You kept that race very quiet, if you hadn't done the sub 40 would we be reading about a 10k training session instead!

TbL

Thanks TbL - I'm not sure the course was actually that difficult, I might have made a bit of a meal of it! - I only decided on Friday that I'd do it too, last minute(ish).....of course it would have been another quality tempo session if it didn't work out as a PB ha ha

Duanington

statss wrote: »

that's a landmarked result achieved, well done

thanks Statss - feels a bit like that alright

Duanington

Tom Joad wrote: »

Well done on the sub 40 - fantastic achievement. Plenty more to follow too.

Thanks TJ - fingers crossed !

Duanington

Stazza wrote: »

Congrats on the sub 40; there's more to come...

Thanks Stazza - we'll see, I'll get back training hard and see where I land

career_move

That's super running. Well done

Duanington

Thanks CM - didn't get lost either !

outforarun

Great Running! Congrats on the sub 40. That's a tough course on which to do it as well. Lots of pain-embracing. Looking very good for further improvement over the summer.

Duanington

outforarun wrote: »

Great Running! Congrats on the sub 40. That's a tough course on which to do it as well. Lots of pain-embracing. Looking very good for further improvement over the summer.

Thanks outforarun, we'll see how it goes over the next while

Duanington

06.05.2014

I headed down to St Anne's for a much needed recovery run this evening. I had a couple of things to do after work so made it home just in time for that lovely downpour that lasted the length of my run !

My legs were tender enough to start with after the race yesterday ( which is a good thing in my book) but they soon warmed up a little and I enjoyed the easy pace ( even though the wind and rain were quite bad at times).

Home for a bit of light stretching , some light weights and a nice hot chilli :-)

Total 5 miles : 8:42 min\miles

Duanington

08.05.2014
Racing on Monday kind of messed up my plan for this week ( and last weekend) but I'm starting to regroup and move on !
Took a day off yesterday and went about getting back on the LSR train tonight.
A busy day at work left me very lethargic by the time I got home so I stuck on the Rocky 4 soundtrack and did some core work\press-ups before heading out to run

Off down to St Anne's this evening to do a few loops around the various trails in the park and some quicker stuff around the parkrun course.

Found myself waking up as this run went on, that horrible, heavy tiredness lifted as the miles ticked by, There were a couple of games of football on in the park too which always helps for some reason. Ran as far as mile 8 at a very easy pace then went for 3 hmp miles.
Splits were

6:57
7:00
6:58

I met an old work colleague by chance just after I finished this section and ran for a bit with him which was nice then kept it easy all the way home. Very tired again by the end of this so off to bed for some much needed ZZZzzzzs

Total miles 14@ 8:16 min\mile

AuldManKing

just seen the sub 40 - super stuff - a major milestone crossed off!

I tend to avoid any and all 5k's/10k's that go down the Glen - it is a fcuk€r of a course so very well done on getting the Sub 40 on such a tough course and on a windy day.
I'd say on a flat course you'd get back 20-30 seconds on that time.

Duanington

AuldManKing wrote: »

just seen the sub 40 - super stuff - a major milestone crossed off!

I tend to avoid any and all 5k's/10k's that go down the Glen - it is a fcuk€r of a course so very well done on getting the Sub 40 on such a tough course and on a windy day.
I'd say on a flat course you'd get back 20-30 seconds on that time.

Thanks AMK

Duanington

09.05.2014


AM - standard 4 miles easy before work, recovery pace this morning and after the first mile or so my legs felt reasonably ok. Nice morning for it, started very early and still made it to work before 08:10

PM - Home for a bit of work on the chin up bar then off out for 4.5 miles easy, back to St Anne's Park again this evening, you know summer is on the way when you find yourself swatting like a madman at the swarms of flies hanging around the place in the park. kept the pace in and around 8:25 min\miles

Total for the day: 8.5 miles

on course to go back up to 50+ miles this week and feeling good

Duanington

10.05.2014

AM - 4 miles easy on the coast road ( grass) this morning before breakfast....had an epic sleep last night and felt a million dollars as a result this morning. I was tempted to go on but trying to get back into the plan this weekend and the plan says 4 miles easy! ( pace was somewhere around 8:20 min\mile pace)

PM - 30 minutes core\pressup work then 3 miles easy to test out the new runners, all went well...smelly aul night with the wind and rain but a nice little trot all the same.

Total miles for the day: 7

Duanington

11.05.2015

Spent the afternoon flicking between the last day of the premiership and the Giro De Italia on the TV, waiting for the race to get to Sutton so we had a couple of minutes to leg it out to the coast road and give them a roar. Well, we did just that, legged it down, waited about 2 minutes for the leaders to come into sight, gave them a roar and wooosh, they were all gone.
My eldest was looking very smug when we got back to the house with slightly bemused\disappointed looks on our faces ( she refused point blank to go down to watch 30 seconds of cycling) , not sure what we expected really !

Anyway, back to the running. Tonight was tempo night, the plan was to do 9 miles with 4 @ good honest tempo pace.
I ran 2.5 miles easy into the (p*xy) wind on the coast then got started on the tempo section, planning to keep this just shy of 10k pace.
I had the wind at my back for most of the first mile which made things a little too easy so I turned into St Anne's to remove the wind from the equation a little - there is also a nice climb in that I've wanted to include in a tempo run for a while. The rest of the tempo section took in a couple of loops of the parkrun course, a little exposed to the wind in a couple of spots but nothing that swayed the pace either way too much.
Splits looked like this

6.29
6.43
6.42
6.32

The splits look a little all over the shop but the effort felt pretty consistent all the way ( except for the first half of the first mile) so happy enough.

2.5 miles w\d

Total: 9 miles

ThebitterLemon

DD,

Very consistent training lately with some solid sessions, you'll reap the reward in the coming weeks/months.

TbL

Duanington

Thanks TbL - funny you mentioned the "c" word because I promised myself to work on consistency at the turn of the year, we'll see where it takes me I suppose.

What's up next for you?

ThebitterLemon

Next main target is the Amsterdam marathon in mid October.

I'm gonna start another training cycle in the next week or two with that as the focus, but over the summer I want to do a few 5 & 10k's maybe a 10 mile and one HM.

I was asked was I doing the Conn 100 mile this year but I'll pass

Might get to meet you at a race over the summer.

TbL

Duanington

ThebitterLemon wrote: »

Next main target is the Amsterdam marathon in mid October.

I'm gonna start another training cycle in the next week or two with that as the focus, but over the summer I want to do a few 5 & 10k's maybe a 10 mile and one HM.

I was asked was I doing the Conn 100 mile this year but I'll pass

Might get to meet you at a race over the summer.

TbL

I'll be working away at the 5k\10k stuff for another couple of months too so yep, sounds good

There is such a thing as a 100 mile race :eek: ??

ThebitterLemon

http://www.connemara100.com/


Keep doing the chin ups

TbL

Duanington

12.05.2014

Got home fairly quickly from work today so stuck on the beastie boys and did a decent bit of stretching\core\pressup work which set me up nicely for my run.

By the time I got out to run the evening was quite bright, if a little windy so I headed off towards toe O2, down the coast road for some recovery miles.

Lots of other runners out, most of whom returned my greetings! Kept everything very slow, I had no watch with me so as soon as my breathing even thought about becoming anything other than chilled, I slowed down.

Nice run, as always legs felt better after than before ( although they actually felt ok today)

Total miles: 6.5 @ around 9 min\miles

Duanington

13.05.2014

Home after work for a few tunes ( Radio Soulwax) and some weights then off out for the LSR .

Tonight's route took me back to Howth, up along the coast road, up over the summit and down through the village, back along the coast and home. The hills proved to be their usual challenging selves but a welcome challenge all the same.

I haven't done this route in a few weeks and normally I find the home stretch a bit daunting because its just sooooo straight but I really enjoyed the entire run tonight. I had planned to do 15 but felt good at the end so toughed it out for the 16


Total miles: 16 @8:30 min\miles

SamforMayo

Super running of late, it will all pay off for sure.

Duanington

Thanks SfM - looking at your log recently you're fairy rattling out the quality miles yourself, you're racing this weekend right? You've ran a couple of really impressive hmp sessions of late that should give you great confidence

Duanington

15.05.2014

Wednesday


4 recovery miles around Citywest before work. Very enjoyable run and much needed.

Thursday

AM - 4 miles easy, again usual route around Citywest, trying to rope a workmate or two into this one to make it less mundane but not having much joy (yet!) , I say mundane but this morning's was actually a lovely run in the early morning sun

Session night tonight - 2 sets of 4x400s ( 200 recovery) and 1 set of 4x200 (100 recovery).

Set off towards St Anne's to see if Ososlo was hogging the track - thankfully there was no sign of anyone there so after 3 miles east, I got started on the reps. Splits went as follows;

Set 1 (400 w\200 recovery)
1:19
1:19
1:18
1:19

3 minute walk recovery

Set 2 (400 w\200 recovery)
1:16 ( far too quick and I felt it at the start of the next rep)
1:20
1:21
1:21

2 minute walking recovery

Set 3 ( 200 w\100 recovery)
37
37
36
35

I struggled a bit to sort out the pace on a couple of the reps for some reason but overall I was happier with the second set of 400s despite the slightly slower pace, they were more controlled and the pace felt more consistent throughout.
The first set were a little panicky in stages, I kept feeling that I was going too slow, put the boot down for the last 100 and end up struggling for the start of the next one,



Really enjoyed the 200s and I'll deffo do these again soon, mentally they are so much easier than those nasty 400s!



Good session, good week

A few easy miles to finish to bring it up to 8.5

Total for the day 12.5

cianc

Agree on 200s. Did some tonight, and they were loads of fun (well the maybe not the last couple )

Duanington

cianc wrote: »

Agree on 200s. Did some tonight, and they were loads of fun (well the maybe not the last couple )

Maybe its relative fun? ...as opposed to actual fun!

Duanington

16.05.2014

Busy day at work and a busy evening after work driving all over Leinster collecting bits and pieces for my old man. I was expecting to be shattered by the time I got home but of course, the novelty of driving in bright sunshine had me in tip top form by the time I got finished up so I headed off for 6 fandupulous recovery miles on the coast.

The miles flew past and I would have loved to go on but I was starving so cut it off at the 6 mile mark

6 miles@ 8:45ish

Duanington

19.05.2014


Communion in the family this weekend so not a whole pile of running done unfortunately, lots of good craic though which is always welcome :-)

Saturday
5 miles before breakfast - all nice and easy again, down the coast - cracking morning for it. Pace was somewhere around 8:20 for the 5 miles

Quite a busy day so no time for a second run.

Sunday

Off - well unless an epic game of football with my 8 year old nephew and his buddies counts? To be honest, this left me more shattered than most of the runs I would normally do...we won though which is what matters of course!

Monday

Back to normal today;

AM - 4 miles before work, all nice and easy

PM - 7 miles steady, got home , did some core work and headed out just as the heavens opened. Took in a couple of laps of St Anne's park and I took consolation from the fellow sportsmen and women who were braving the rain in their various forms of sports.
Once the heavy stuff stopped it was quite nice to run in the drizzle though.

Total for today: 11