Can I give more? The answer is usually yes

career move

career move wrote: »

I didn't meet that lad to ask him about the course but I might next week. What time is it at? I saw it on the lindie Naughton calander but there wasn't much info.

Couldn't find any info for you unfortunately. Neither of the lads are doing it or have done it before. They both reckon Edenderry is flat country though so on the balance of probabilities you'll get a fast course

tang1

career move wrote: »

Couldn't find any info for you unfortunately. Neither of the lads are doing it or have done it before. They both reckon Edenderry is flat country though so on the balance of probabilities you'll get a fast course

Cheers Kate, thanks for asking. Sure we'll see what Sunday brings, as long as the distance is spot on i dont care.

tang1

Monday 13.4.15

Usual rest day.

Tuesday 14.4.15

7.05miles@9.01min/miles 63mins 30sec

Easy run at my new easy pace!! Nothing to really report from this, no niggle from the ITB after this, possibly got to do with new easy pace, enjoyable run.

Wednesday 15.4.15

2.39miles@8.54min/miles warm up

1.59miles@7.36min/miles including 8x200metres off 45secs recovery, 200's were as follows:

44,46,46,45,46,44,45,45.

1.74miles@8.49min/miles cool down.

Happy with this, McMillan has me down doing 200's at between 39-44 while vdot has it at 51secs. I split the difference and aimed at between 44-47secs. Was a nice workout that went well. Is 45secs to long a recovery for 200's? I thought so in the first few, not as they went on. May shorten this when i do them again.

Today 16.4.15

4.25miles@9.32min/miles in 40mins 31secs

Recovery run, quads and calves were bit sore after previous days 200's so was more than happy to keep the pace nice and slow. Rest day tomorrow.

Dubgal72

What's the purpose of the 200s? That would determine the recovery I would have thought? Personally, I'd aim on the side of too much recovery over too little, especially when introducing fast stuff.
Hope you're not too stiff over the next two days...my hammies have got progressively stiffer since a 400 session on Tuesday :eek:

tang1

Dubgal72 wrote: »

What's the purpose of the 200s?

Purpose being there in the plan for this week that i'm following, hammers never give me grief thank god!! Quads with me for some reason.

blockic

Best of luck with the 5km B. Just catching up. Nice to see you getting consistency again.

tang1

blockic wrote: »

Best of luck with the 5km B. Just catching up. Nice to see you getting consistency again.

Cheers J, it'll be eyeballs out Sunday morning how quick that will be i'll just have to wait and see.

tang1

Saturday 18.4.15

6miles@8.50min/miles in 53mins 03secs

Few easy miles to keep the legs ticking over before racing the next day. Nothing to report at other than it was an enjoyable run.

Today 19.4.15

North West Kildare AC 5k -20mins 43secs(6.40min/miles).

I'm pleased with how this went, it is again progression in the right direction again(starting to get fed up saying that). Off my 10mile time from Bundoran last month McMillan had me down for 21.37 for 5k, shows he knows feck all about me!!

Registration was faultless, in collected my number back to the car for a chill & out for couple of miles warm up where i found out the first half of the race would be straight into a stiff breeze, back to dump a t-shirt in the car before lining up alongside ultraman1 who was looking svelte and mad for racing. Exchanged a few words and we were called to start, didn't do a D&D on it and knew my place to line up.

The siren sounded and off we went, first half k was with the wind and was comfortable, we then turned onto the main road and the stiff breeze hit like a kick in the nutsack. Put the head down and plowed on as best i could, no other runners around to shelter behind so i was on my own. Mile one beeped in 6.42, but it was starting to feel tough and i've two and a bit miles left! Into second mile and um1 was still about as was another of his Donadea clubmates, we ran through the wind as best we could but it was tough going in spots, up to half way nearly as the leaders passed on the other side of the road.

Got to halfway breathing like i was still smoking 40 a day, gathered myself a bit and had the wind at our back from here till finish more or less. Mile two was 6.54, feck lost good 15 secs there, got to the 3k marker and just decided to empty the tank to the finish. Slowly pulled away from ultraman1, who i have no doubt was taking it handy in any sense, and kept moving. I felt good and was gaining on a few runners ahead of me, passed 4k and still felt strong breathing was more controlled and legs felt good. Turned off the main road again with half k left, wind hit again, i just dug in and kept head down, mile three beeped in 6.26. Last mile was my quickest, mustered what bit of a sprint i had for the last bit and crossed the line dry retching, left it all behind me. Anto came in behind me and shook my hand, first boardsie today, a first and last i'd say.

Thoughts:

It is what it is, i know i can run nearly 2 mins quicker for 5k and damn it i will again. It gives me a starting point to work on for the rest of the year, if not for the wind/stiff breeze i'd say i would have been a good 25 seconds quicker. Tallaght 5k in two weeks for more improvement hopefully.

3miles recovery this evening on grass to bring daily total to 8.21 miles and over 30 for the week off 5 runs.

In other news i have eventually taken the finger out and joined a club, will be wearing the green singlet of Na Fianna from now on. Also won a spot prize from the raffle at todays race, i hope Anto is wrong and its not a bath set as can be seen from the photo below from today, last thing i need is fecking shampoo!!!

ThebitterLemon

Nice going Tang, bib # 2, either you registered last Christmas or they though you were an elite

TbL

tang1

ThebitterLemon wrote: »

Nice going Tang, bib # 2, either you registered last Christmas or they though you were an elite

TbL

Sure dont i look everybit like an elite!!!

career move

Good stuff out of you. You're catching up on me

( *checks vdot .... Easy pace now 8:34 - 9:02 )

Ososlo

Great stuff tang. Delighted to see you WELL on the road back to where you were.
Super to see things going so well for you. Great pic! Must start wearing my Boardsie shirt!

tang1

career move wrote: »

Good stuff out of you. You're catching up on me

( *checks vdot .... Easy pace now 8:34 - 9:02 )

Come to Tallaght in two weeks, we can have a race!!

career move

tang1 wrote: »

Come to Tallaght in two weeks, we can have a race!!

That'd be fun. It'll prob be my last chance to beat you .... I'll consider it

adrian522

Well done, hopefully see you in Tallaght too,,,

Murph_D

Great stuff, B. You're already vanishing into the distance compared to where you were just a month ago. That must have been my time McMillan was talking about. Good call to join the club, that should bring you on even more.

tang1

Murph_D wrote: »

Great stuff, B. You're already vanishing into the distance compared to where you were just a month ago. That must have been my time McMillan was talking about. Good call to join the club, that should bring you on even more.

Cheers D, have no doubt the club will bring me on in some way. Looking forward to it.

annapr

Well done, B! You were looking very happy in the photo anyway. Glad you managed to find the race too

FBOT01

Nice one, B. Onwards and upwards!

Tom Joad

Well done B, great to see things going in the right direction again. Now just don't get chicked by Career Move in Tallaght :pac:

tang1

annapr wrote: »

Well done, B! You were looking very happy in the photo anyway. Glad you managed to find the race too

Thanks Anna, its actually a quick route if they could sort the wind out.

tang1

FBOT01 wrote: »

Nice one, B. Onwards and upwards!

Cheers M, fingers crossed for no injuries this year. Think i deserve it.

Dubgal72

Well done today! Great to see it all moving in the right direction

tang1

Tom Joad wrote: »

Well done B, great to see things going in the right direction again. No just don't get chicked by Career Move in Tallaght :pac:

Thanks J, kind of regretting challenging her now, she is one seriously competitive lady!! Shame the road relays didn't work out for ye.

tang1

Dubgal72 wrote: »

Well done today! Great to see it all moving in the right direction

Thanks DG, fingers crossed it stays moving right direction. Your shaping up nicely for your 5k mid-week, any goal time in mind?

NetwerkErrer

Well done B! Getting back into form quickly. Fairplay man!:)

AuldManKing

tang1 wrote: »

It is what it is, i know i can run nearly 2 mins quicker for 5k and damn it i will again.

Love that.

Good man & great seeing you back in the action.
You are quite possibly the most positive and well intentioned person on this forum.

tang1

AuldManKing wrote: »

Love that.

Good man & great seeing you back in the action.
You are quite possibly the most positive and well intentioned person on this forum.

Cheers A, not to sound soft, but that means a lot, thanks.

yaboya1

Good stuff B.
Love the photo. Wish I could get one like that instead of the 'I've just been shot' look.

tang1

yaboya1 wrote: »

Good stuff B.
Love the photo. Wish I could get one like that instead of the 'I've just been shot' look.

It may look good, certainly didn't feel that way.