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Mum on the Run
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Super stuff BG, your flying it, great to see.
Thanks, Tang!You'd love Lough key Forest I actually got muck on my runners !!
Parkrun AND muck! Two of my favourite things. Must arrange a road trip. I guess the trip is doable from Dublin same day ?Nice work and congrats on the PB! Was your watch knocked off-off, or just switched off?
Thanks Singer! Think it was knocked off completely. There's no record of the run anyway :rolleyes:. I didn't want to waste time during the run trying to fix it, especially seeing as it was a naked run anyway. Edit: it did stay on my wrist though! Just realised that's what you were asking
hillsiderunner wrote: »Congratulations!
Thanks, Hilly!Woo hoo! Sub 21 and a bucket of change! Delighted for ya
Cheers, Ososlo, I am delighted too. Of course, typically, now that the monkey is off my back I'm wondering if, maybe, just maybe I can get under 20:30.....it never ends! 0 -
Super stuff G well done on the sub 21 all the hard work paying off.
Thanks Mrs Mc. It's a bit odd that I'm finally improving my 5Ks while training for something completely different. Whatever works I suppose.Nice PR ! Well done. Keep up the good work and all the best for the Nats :-)
Thanks, RR. Looking forward to the Nats now, only one more race to go before the big day!Great stuff. Good strategy to wake your pacer up with 800 to go and make sure he was pushing through to the finish. Congrats! (And about time.)
Thanks, Murph. Yeah, couldn't have him slacking off
. Turns out it was his last run at Malahide as he's moving house so I was very lucky with the timing. And I agree it was a long time coming. Had to go backwards before I could go forwards.Well done! Loved the story about being in the buzz and watching your train roll by.
Thanks Nop! Hope today went well for you ? I was oblivious in my happy place. Still not sure where I thought that train was going :rolleyes:.Ah G.....congrats on the pb, and the run. That was a milestone. Not so long ago you would have looked to stay behind that runner and ruminated on the what if afterwards. Having a go made a healthy contribution. Well done.
Like the being "there" on the platform but not being there.
Thanks, Denis. A lot of the credit needs to go to Dubgal for *encouraging* me to lose the watch. Since adopting the 'race by feel' strategy I've knocked over 30 secs off the 5K in less than 3 months. A big part of it is also the fact that the 'Flabs' appears to have disappeared. I was always afraid to push harder for fear of bringing on an attack but it, touch wood, seems to be a thing of the past now. Looking forward to seeing how you go at your next 5K!0 -
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Podium finish as well. Nice one!
Cheers FBOT! I ended up closer to the 2nd F than I thought (she was 13 seconds faster) so she might be my new pacer next time. Although I'm not planning any more 5Ks for a while, quitting while I'm ahead seems a prudent strategy.Fantastic. Delighted for you G and what a superb time and timed event for you. x
Thanks AQ, very happy with the result and to finally be making progress at the distance.Well done on the sub 21! Fantastic
Cheers, Mulberry! Hope training going well for you and looking forward to seeing you at the Nats!0 -
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Really well done BG. New block of training paying dividends and good to shake that monkey off your back. Mental block gone with that distance and target, more to come I'm sure.
Thanks Laura. I'm delighted the HTFU/WTF?! training is paying off, it has been tough but enjoyable at the same time. Hope you enjoy mixing it up a bit too with your new programme!Delighted for you, G, fantastic time, always knew it was going to be when, not if...
Murph's PB is 20:20... Just sayin'
Yeah, not calling a smackdown just yet.....:eek:^^^^+1 to the 'when' not 'if' Fantastic result and brilliant report as always, absolutely delighted for you!! can't wait to see what you do in The Nats now too.
Thanks, FD! Timetable just out so it looks like I'll be doing the double 800m/1500m.Actually it's only 20:21. Piece of cake.
Ah is that all it is.
:eek:0 -
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Monday – Easy
Bank holiday loops of the local park.- 4.5 miles @ 9:15 (grass)
Tuesday – Speed
Had a window of opportunity this afternoon while BG Jr was outsourced so headed to the track in Santry. A fiver gets you access to the track and the changing/shower facilities, assuming there are no other events on. Had the track to myself, apart from 2 lads in the infield messing with a drone (
) and some teenagers doing hurdle drills. Session was 8 x 200m fast (faster than 800m pace). Warmed up, did some drills and strides and got straight into the session in lane 6. Race pace is 41 secs per 200m (or 5:30 min/mile pace) so the reps needed to be faster than that. 2 mins is a decent recovery so I was hoping for reasonably consistent splits. Happy with the effort, especially as there was quite a strong wind on the back straight.
37.8, 37.5, 36.8, 36.9, 36.3, 36.6, 36.7, 36.6
Pace range 4:49 – 5:18 min/mile
Physio this evening which was pure torture on my right quad (the cause of my recent knee niggle). All better now but sweet jeebus the pain. Longest hour of my life. Got the all clear for the Nats anyway so good to go unless some unforeseen injury occurs.- 3.8 miles total incl. 8 x 200m (track)
Wednesday – S&C
A rest from running to give the quad a chance to recover. Just did Pilates.
Thursday – Tempo
Plan called for 3 x 1 mile tempo with 1 min recoveries. It’s been a long time (base building last year actually) since I did any tempo stuff so I decided to just go by effort rather than look at the watch and aim for ‘comfortably hard’ rather than any particular pace but hoping to get under 8 min/miles. Did the reps on my mile loop of the local park which is mainly grass, some tarmac and includes a couple of little hills and sharp turns. Pleasantly surprised after the fact with the splits which were fairly consistent, especially as I had felt very sluggish on the warm up, more than likely due to stuffing my face with cake 10 minutes previously. The body is less of a temple today than it has been in recent weeks. Oh well :rolleyes:.
7:32, 7:31, 7:29- 5.1 miles total (grass, tarmac, path)
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Friday – Easy
Did a lap of St.Anne’s with a diversion from the perimeter for an extra mile on the Masters XC route (just can’t resist hurdling that fallen tree).- 4.8 miles @ 9:18 (grass, tarmac, trail)
Saturday – Speed
Session was 2 sets of 4 x 400m with 60 secs recovery and 3 mins between sets. Did this same session a few weeks ago on soggy grass in St.Anne’s and it nearly killed me. Jogged to the track in Irishtown and did a lap of drills and some strides. Was talking to a masters runner who’s competing in the 100m/200m in Tullamore in the M65-69 age group. Apparently competition is fierce in that age group in the sprints. No medals for just showing up there.
Did the 400s out of lane 6. There was a really strong headwind on the home straight which didn’t let up at all and made the last 100m of each rep very challenging. Target was 1500m pace which is 1:31/lap based on my PB. I could hear coach in my head suggesting 1:30 pace so went with that and happy to get all the reps in slightly under.
Set 1 1:29, 1:27, 1:28, 1:29
Set 2 1:29, 1:29, 1:29, 1:29
Pace range 5:49 – 6:02 min/mile
Jogged home, stopping off in Lidl to pick up one of those massage sticks which has now joined my grid roller, tennis ball, spikey ball and theraband in the torture chamber playroom.- 8.0 miles incl. 2 x 4 x 400m @ 1500m pace (track, tarmac, path)
Sunday – LSR
Just 60 mins on the plan for today. Ended up a few minutes longer because the wind along the seafront made turned my out and back run into a slog fest on the return leg with those miles up to two minutes slower for the same effort :rolleyes:.- 6.6 miles @ 9:42
TOTAL WEEKLY MILES: 32.90 -
Monday – Easy
Couldn’t remember anything about this run until I looked at Garmin Connect and saw a steady pace graph with a significant speed blip towards the end of the first mile. Then I remembered :eek:. Had planned a few laps of the local park and was running parallel to the DART line along the pitches where there’s a few hundred metres of dense bushes. A squad car pulled up at speed on the grass just in front of me, two gardai get out and run into the bushes at one end, another drives forward and jumps in at the other end, abandoning the car, all very Starsky and Hutch. What the ….? Eh, hello, I’m right here ! Where’s the back-up if whoever you’re chasing runs out the middle of the bushes and decides to use me as collateral ?!? I raced away like a woman possessed and headed for the relative safety of the promenade. A little extra speedwork, no harm :rolleyes:.- 4.2 miles @ 9:14 (grass, path)
A solo jog to and from the track for a very easy session as prep for Thursday’s 1500. Just 2 x 200m and 1 x 400m @ 1500m pace with 2 mins recoveries. Felt very comfortable on these. I suppose I’d want to really :rolleyes:. Got laughed at by several clubmates for being a track fairy with my grand total of 3 minutes speed work while they slogged it out for a mammoth session.- 6.2 miles total (path, track) incl. drills and strides
Wednesday – S&C, Easy
Intermediate Pilates followed by a short out and back with strides along the prom.- 3.0 miles @ 9:31 incl. 4 x 50m strides (grass). Very windy !
Thursday – D&D Graded Meet (1500m, 100m)
Bit of a rush to get to this on time so my warm up wasn’t great. Might sound defeatist but I knew with the wind (18 mph!) a PB was unlikely so I wasn’t as pumped up as I might have been). Went through the first 300m too fast (62 secs) and deliberately slowed down for the next lap. Hit the 700m mark bang on (2:37) but I knew my pace had slowed significantly on the back straight and subsequent bend due to the wind. Focused instead on the race itself and aimed to catch up on the girl ahead of me who was in 2nd. Gained some ground on her and overtook her and a guy with 200m to go. I was promptly overtaken by another man and couldn’t hang on to him despite my efforts. My finish needs work. Happy with the race and position (2nd F), not happy with the time, but good to know I haven’t left my best out there a week before the main event.
Seemed like no time before we were called to the start for the 100m. I got some instruction in using the starting blocks from a clubmate so decided to give them a shot. Bang! I’d say I was last to get moving but caught up by about halfway and finished 4th in a new (wind-assisted and probably not legal) PB. Sprints are great, 10 seconds after finishing you feel fine and ready to go again.
Really enjoyed the D&D series, sad it’s over but at least I’ll have XC to console me. AND, I just realised, I can do Indoors this winter too. Operation HTFU is extended indefinitely.- 2.4 miles total (track) incl. 1500m (5:48.19) and 100m (15.86) races
Friday – S&C
Just an easy Pilates class this morning. Thought about doing Saturday’s planned session today as I have to do my long run tomorrow but it makes more sense to do the session on Sunday and take a rest today.0 -
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Bungy Girl wrote: »Monday – Easy
Couldn’t remember anything about this run until I looked at Garmin Connect and saw a steady pace graph with a significant speed blip towards the end of the first mile. Then I remembered :eek:. Had planned a few laps of the local park and was running parallel to the DART line along the pitches where there’s a few hundred metres of dense bushes. A squad car pulled up at speed on the grass just in front of me, two gardai get out and run into the bushes at one end, another drives forward and jumps in at the other end, abandoning the car, all very Starsky and Hutch. What the ….? Eh, hello, I’m right here ! Where’s the back-up if whoever you’re chasing runs out the middle of the bushes and decides to use me as collateral ?!? I raced away like a woman possessed and headed for the relative safety of the promenade. A little extra speedwork, no harm :rolleyes:.
I HATE that bit of Fairview Park, I rarely go up there because I'm such a wuss. At least it helped your speed work 0 -
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