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From minutes to miles
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Annie get your Run wrote: »Just catching up here, brilliant result! You are indeed on fire
Thanks Annie, hope all good well with you. Not good cycling weather :mad:Sorry I missed you at the Raheny race! Saw you yesterday running along the seafront looking v calm. (I was stuck in traffic in a car, so looking less calm!)
Yeah I was looking out for you in the clubhouse after. Traffic will do that to you alright :rolleyes:As the pollsters would say 1 beat in margin of error, so I'm still not convinced
there wasn't a bit more:)
Someone has been watching too much House of Cards
Duanington wrote: »Great stuff going on here Laura - well done, keep up the good work !
Thanks D, happy out alright! Hope your injury is behaving itself and we'll get to enjoy reading about lots more training soonCongrats on the PB Laura and such a bit chunk of the old one. Looking forward to seeing your progress throughout the year. Great racing tactics too.
Cheers Younganne!! Fingers crossed more to come, hope you're recovering well - well earned0 -
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Monday: Rest
Tuesday: 45 mins easy, 4.28 miles @ 10:31
Was not feeling the love starting this, it started to lash rain as I put on the gear to head out which I wasn't expecting. The first mile was one of the most miserable I've run. Questioning my sanity of why this is the extra curricular activity I've chosen for "fun", the legs were creaky after the week skiing, I was cold and wet and in general just not feeling the love. Even though I've run in colder, windier and wetter conditions this just felt dour. About a mile in, with the rain actually getting worse, the legs were feeling a bit better, the body started to warm up, some exercise endorphin started kicking in and I was bouncing. Happy out splashing through puddles and knowing I couldn't get any wetter in the rain and I was grand. Did a loop towards Clontarf, at one point a female runner past in the opposite direction on the other side of the road and there was a shared wave of insanity across the street. Was also spotted by Mrsmc on this one.
Wednesday: Football
Thursday: 3 miles approx inc club session - 12 x 200's
I finally took the plunge and joined Raheny Shamrocks this week. Headed to their session on the seafront this evening, in good company with Mrsmc, Mrskennyg and a few other familiar faces from parkrun. The session was 12 x 200's after a bit of a warmup, some exercises and strides. No set recovery after the 200's as far as I could see, just enough time to walk back to the start and get lined up. Found this very tough but thoroughly enjoyable in that pushing yourself kind of way. Great encouragement overall, especially when it's your turn to lead out the group, really pushes you on and great to have people to chase throughout. My target pace in general is 51 seconds for 200m reps, same as when I do similar sessions by myself I wasn't watching the watch but just checked after. Happy to see them there or thereabouts, the ones marked are the ones I led out, hence a bit quicker! Didn't have the watch on for the whole session but I'd guess it was about 3 miles all in. Some of the group got to stop after 8 if racing this weekend.....as I gasped for breath I wondered if I still had time to invent a mythical Ballycotton race entry
47, 48, 50, 51, 48, 42*, 51, 50, 51, 49, 49, 44*
As Arnie would say, I'll be back.
Friday: Rest
Saturday: 4 miles inc parkrun 28:17
Did this with a friend. Bit faster than I would usually do, especially after Thursday, but I was just ticking away at her planned pace. Legs had been sore after the session and on the second lap of the parkrun I knew the pace was too hot for me so I pulled back and let her head off. The bit extra to and from the car was much easier
Sunday: 70 mins easy, 6.81 miles @ 10:17
Early evening doing this. At the homestead for dinner so I did this after as a long loop home which worked the best for time during the day but meant I had a very full tummy. Legs much better by now though. A gorgeous big bright moon just hanging over Howth as it was rising was lovely to look at on the seafront, a stunning reflection in the scrap of water by Bull Island. Plenty of drags on this one with the Howth Road and Malahide Road as well.
17.38 miles for the week, but happy with it all overall, a good week back. Plenty of cycling too.0 -
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AuldManKing wrote: »Great PB today Laura, impressive progression. Nice meeting you!!
Thanks AMK, you too! Congrats as well, that's a savage time, you're in flying form.Nice going today, Laura. Fairplay.....the little tune-up race parkrun in Bere Island last week obviously did you the world of good
Haha thanks, the competitive streak lurks below the surface
Good to see you yesterday 0 -
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Sunday: Dunboyne 4 mile
I did this last year and thought it was a great race. Fast and flat and the fact it goes through the village 3 times is fantastic, great support and brilliant atmosphere.
When I did this it was my first 4 miler and it was on my PF comeback circuit so I knew the time was soft enough and unless I faceplanted on a kerb going around the course I should be getting a PB, but I wanted to give it proper welly and get one that was reflective of where I am now. I had looked up last years time a couple of weeks ago and promptly forgot it, so going into yesterday I couldn't remember what it was, even when someone asked me - 34:47 as it turns out.
Got to Dunboyne, parked up and collected my number no hassles, bumped into a friend, went to the bathroom about 4 times and jogged to the start and did a bit more of a warm up there with some strides, met BungyGirl here too. As usual I lined up a bit far back, ended up between the 32 and 35 pacers. My target for the day was to come in around 31:xx so I should have been ahead of the 32 pacers but a last minute cross country toilet expedition meant I got stuck back a bit. Wasn't too concerned though, it's a wide enough road so no real congestion issues and I'm happy enough to ease into the pace a small bit. I had set the 31:xx target based around the scientific workings that if Raheny was 7:53 average pace this should be a bit quicker, so I had 7:45 in my head as a random figure to loosely follow.
Even after the first few minutes I was noticing the heat in the sun and that I was feeling the effort already which was a bit worrying, so I focused on enjoying the first trip through the village. I was wearing the club singlet for the first time and I have to admit to feeling a bit nervous about it, that I didn't want to not put in a good effort, which might sound a bit sad. Got a few shouts from people in the village for the club singlet which was the plus side of it, a good boost. Coming out past the crowds there I was catching up on the 32 min pacers. I was still feeling quite warm so there was a thought of just staying with them for a mile or two and then pushing on, I'd still get my target of 31:xx. I knew that was my brain looking for the easy way out though and as I pulled up alongside them and ran in step for a minute I knew that pace was too comfortable, the body was naturally looking to push on. Mile 1 beeped in here at 7:42 so I was on plan, happy to see it as I hadn't been clock watching much.
The stretch along the bypass was tough going, into the wind and the most exposed part of the course and no support. I kept myself going with talk that this will be the worst part and if you loose a few seconds here you'll gain them back going through the village, also that a bypass usually has a little downhill off them. I was ignoring the voice saying "just ease off here, let the pacers catch you, stick them and you'll still get that initial target". Other voices chimed in with "shut up, if I do that what was the point in coming out today". The legs were feeling a bit "leggy" so as we headed towards the roundabout I focused on going past a couple of people and getting my momentum going. I had only been glancing at the average pace so I was happy to see mile 2 finish at 7:45. I allowed myself to be pulled along by the noise and atmosphere as we headed back towards the village and dug in whenever I felt the energy sapping. This loop back through the village is great, a real boost at this stage of the race and the place is packed.
I was starting to struggle but was focusing all my energy on getting to the third mile marker as that's always a mental point - "just one more mile". I was doing the bulk of the overtaking, mile 3 clocked in at 7:42 so still going well, time to dig deep. I can't really remember picking particular targets but I tried to go past as many club vests as I could and not let the pace drop. This stretch through the housing estates is mentally tough, feels like it goes on for ages, just waiting for that final turn to bring you back to where the start line was. My breathing was laboured, in fact I think I sounded like someone in actual labour, and the average pace on the watch showed as 7:45 which was a kick up the arse again as I wasn't going to let it slip now. I was hanging on waiting to see Annie at her spot and worked towards her, got a good shout (she later told me I hadn't looked good which to a runner is a compliment I suppose) and I had the rest of the course broken down in my head already - get to the start line, get over that hump with that stone structure on the horizon, get to the part where the two loops merged, get to the village, take the last turn - every step brings you closer to the finish, the faster you run the sooner it will be over.
I wasn't looking at the watch or the finish gantry clock, I went past one guy and tried to catch one woman (in hindsight I think I left it too late to try catch her properly, I could have maybe found a bit more) - mile 4 had been 7:39 and there was a small bit over. Over the finish, hung on the railing, stood up and felt a bit woozy with a head rush for a minute but was delighted to see the watch show under 31 minutes, finish time was confirmed as 30:57. Very happy with that time and I think I won the mental battles on the day (even if my account makes me sound like a crazy person), I think I got the pacing right too.
Back to the hall for a great spread and a catch up a few from here including BG, AMK, Raycun, Annie and Marthastew. Credit to Dunboyne, it's a great race, one that will feature on my calendar regularly I hope.0 -
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quote.....I had set the 31:xx target based around the scientific workings that if Raheny was 7:53 average pace this should be a bit quicker, so I had 7:45 in my head as a random figure to loosely follow.
Sorry Laura but I had a giggle at that. Really enjoyed the report and hope you are enjoying the satisfaction of reaping your training rewards. That is quite a string of "victories" you have had. 0 -
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