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BQ or Bust!
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Mile 5:51 (PB) (TBC)
bends didn’t feel too bad, and I went through 400 in about 1:30, as planned. On Lap 3 (I think), I felt it was slowing and I was a bit crowded, so I passed Adrian and a couple of others and moved up to just behind Wubble, not far ahead. His pace felt about right so I drafted for a lap or so before passing and going through 800m in about 2;29. So far so good. I was beginning to tire, and cursing the seemingly endless number of laps but at least they were short!
)Bungy Girl wrote: »Well done Murph! Super time.
Nice to get a sub-60 400m in there as well while you were at it
Better again, about 15s for 200m, given the drafting at my 44/45 second pace for the third lap :pac::pac:I went through 800m in 3:00, don't think he was 30 seconds ahead at that point !
Especially as he was behind me and just ahead of you after 600
No wonder he was tired after that burst of speed :pac:
Major sandbagging going on here 0 -
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Bungy Girl wrote: »Well done Murph! Super time.
Nice to get a sub-60 400m in there as well while you were at it
Ha. 2:29 would have been nice alright. Edited!0 -
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Mon 29 Jan
Rest.
Tue 30 Jan
Club session: 6x800 (200m jog recovery)
Splits:
3:17 3:17 3:11
3:14 3:14 3:16
I find these much easier with standing recoveries, so happy enough with that (even though, along with everyone else, I recovered at much slower than the HM pace suggested by the coach). Total for the evening: 15k.
WTD: 15k (9m)
MTD/YTD: 193 (120)Not having a pop at the coach, but is that a realistic effort for any of us 'amateurs'?
You might just about get Krusty to give it a lash.It's certainly not realistic for me! We mid-packers voted with our feet. I practically walked the last recovery. Nobody gave out to me.
:pac: First time I looked at this, I misread the 200m jog recovery as "2:00 jog recovery", so I was thinking "No big deal, what's Itziger on about there?"
Well done on the session anyway. Our paths will probably cross at some stage tomorrow 0 -
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Thu 1 Feb
9.1k easy on the seafront.
Still a bit under the weather, but feeling a lot better today.
Fri 2 Feb
8.1k easy on the MU-Carton House loop in the late-afternoon gloom.
Sat 3 Feb
BHAA Garda Cross Country 4m 84th place (of 203). 7th M55 (of 16)
I have to say I’ve been enjoying the experience of racing more than usual over the past couple of months, although I think I’ve yet to see the benefit in terms of the results/performances. This one was an introduction to the ‘Munich’ hills, which I’ve jogged a few times on easy training runs, but never in the heat of battle, so to speak. It’s a challenging course. :eek:
Got there in good time with Duanington and FBOT, who was driving the DNS bus today. My plan was to go out a little easier than previously and pick up in the longer second and third laps, hopefully finding some runners to work off. That went to plan at first, along the fast opening stretches and tricky enough descent from the fort (where the vicinity was alive with hill sprinters and tyre-draggers of various persuasions).
Then the hard bit. I had no legs for the uphill section, which seemed to go on forever. Passed by a good few here, including a determined looking Wubble Wubble. Through the trees and then another tough little hill, before hitting the straight and into lap two. Some nice going along here, and I started to improve a little, briefly getting in front of WW again, but only for a few metres as he was having none of it. I really should have pressed here but took the easier option, and ground out the rest of the lap, losing more ground on the hills. This longer lap features some tricky trail above the Khyber, which I kind of enjoyed. It was causing some trouble for runners in the wrong shoes, and at least I felt reasonably sure-footed as I plodded through. Lap three was more or less a repeat of its predecessor. Passed a clubmate, hoping he’d respond and help push me closer to WW, about five places in front. Picked up a couple of places on the downhill and was in striking distance, but died yet again in the hills. Managed a reasonable uptick after the final sharp turn at top of the Khyber - passing my friend in the football boots from the last BHAA race - but not enough to make much of an impact. Glad to hit the finish.
Didn’t run or race very well but an excellent workout. Well organised, and plenty of vocal support throughout. Good spread afterwards, where I finally got acquainted with the famous BHAA brack and a rake of mini-muffins.
So much so that I had to decline the ‘recovery snack of champions’ in the car home.
Total with warmup and cooldown: 12.6k
Not finished with the XC yet but at least I’ve hit all my mud-related 2018 goals already:
XC
3. Dont get lapped in Dublin Masters.
4. Run at least two other events (say this every year and fail).
You can’t fault me for aiming too high.
Edit: 84th place in 28:45, which is slightly down on last outing (82nd/28:27), but less than I thought initially.
WTD: 35k (22m)
MTD: 20 (12]
YTD: 213 (132)0 -
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Mon 5 Feb
Rest.
Tue 6 Feb
Club session: 4 sets 3x400 progressive
An interesting session, and a new one on me. Start at HM pace, 10k pace for second rep, 5k pace for the third. Then repeat, repeat, repeat. Really enjoyed this, just following the crowd really but the paces felt fairly accurate (discovered they were not really when I checked later, but the average was about right). The non-stop, fartleky nature of this was a novelty.
Splits:
1:49 1:35 1:36 (long?)
2:11 1:39 1:33
2:13 1:40 1:35
The track was laid out at one end with cones to mark start/stop points (as lane is longer than 400m). Plus every HM pace rep was deliberately long to return to the same starting point each set. Wasn’t on the ball re start/stop for one or two of these which explains some of the weird times - if felt much more consistent than the numbers suggest! Total with runmute over and back (listening to aquinn’s wedding plans): 14.5k.
Wed 7 Feb
7.6k easy
A few miles around Marino. Made some Strava art:
Thu 8 Feb
NIA Live: 800m 2:32.25 (PB)
Headed over to the Indoor Arena for a benchmark 800. As I haven’t started any specific training yet, I wasn’t expecting to have a great race but thought I should be able to shave a second or two off the PB of 2:37.4 from Trinity last summer. Got there very early and hung around relaxing, before finally getting changed and doing some warmup laps of the arena then some half-hearted dynamics and strides. I was in the last (i.e. slowest) of four mostly men’s races, following two women’s races, all graded by expected time. (The notion of a 2:30 800 didn’t seem to even occur to the grader - ‘Come on lads, do I have 2:08, 2:09?’ as he filled the first three, then dumped the rest of us in the last one.) Fair enough.
Looking around at my rivals I thought I could take one or two of them. I was wrong.
From my lane 5 start, I was already last by the break at the start of the back straight. Christ! The pace felt blistering, and it was all I could do to avoid getting totally dropped by the pack. Must have been 5m behind by the end of the lap but at least I kept that gap fairly consistent for the rest of the race, which of course was over in a flash. From the splits being called out (for the leader, a good way in front) I had a fair idea that the pace was good enough for the PB but in the end I was slightly disappointed with the 2:32.xx, as I felt I’d run a very messy race pace wise - it felt like I was really slowing up in last 300m, but it doesn’t look like I was from the watch data. Of course that isn’t particularly trustworthy, especially indoors, so maybe I was right. If I aim for a better start next time I might do better. First time ever coming last. It doesn’t feel so bad, although the results guy was a bit bemused by my shell stretch recovery pose. :pac: Nice chat with Mulberry, who won her own 60m race. Thanks for the needed encouragement on the back straight, R!
Splits (very approx): 39 38 39 36
No PB beer cos Dry Feb. :rolleyes:
Previous PB 2:37.4 (BHAA Trinity)
Target: any PB
Result: 2:32.25 (7th of 7)
VDOT: 54.1
Age Grade 80.3
Verdict: Learning experience
WTD: 27k (17m)
MTD: 75 (47)
YTD: 268 (167)0 -
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Mon 26 Feb
No running. Had planned to go out at lunchtime but no runners in the obviously not very carefully packed bag.
Tue 27 Feb
10.7k inc 20 mins @ tempo
With poor weather forecast, I opted to get out early rather than wait for the club session. Stopped off at Phoenix Park after work for a circuit, warming up on the North Rd and the trails before increasing to tempo-ish pace for 20 mins on the Glen/Military/Wellington Road side of the park. Net downhill here of course but into the wind, and finishing on the Wellington hill is never much fun. For me anyway.
Wed 28 Feb
Snow day. Met up with C and M for a wintry trot on the seafront. Much easier once we turned out of the blinding sleet at the Bull Wall. Nice coffee break before the short jog home. Always a pleasure. No shades and a bit snow blinded after this. :eek:
252k (156m) for the month, which isn’t bad after a slow enough start.
WTD: 20k (12m)
MTD: 252 (156)
YTD: 445 (276)0
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