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Mum on the Run
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*4 weeks to Masters XC Nats*
Monday – Easy
Local loops in daylight while BG Jr. was outsourced
. Threw in some strides. Legs still heavy from the weekend’s runs. Did a total of 7 minutes bodyweight exercises afterwards, not really enough to tick the S&C box but every little helps.- 3.8 miles (grass) @ 9:36
Tuesday – Club Session, S&C
3 sets of 4 x 400m with diminishing recs (45,30,15) and 90 secs between sets. Last rep of each set was very tough. Worked hard, average rep was 1:37 which is a couple of seconds faster than 5K pace. Job done.
Avg
Set 1 06:26 06:23 06:34 06:44 06:31
Set 2 06:30 06:24 06:28 06:41 06:30
Set 3 06:19 06:26 06:22 06:51 06:29
Went up to the gym after. Place was busy but got through most of my workout before I had to head home. Shattered, but happy with the evening’s work.- 5.6 miles (track)
Wednesday – S&C, Recovery
Pilates, and a plod up to the Bull Wall and back. Really mild out, for once there was no wind on the return leg. Why is it never calm like that when I’m trying to do a tempo ?!?- 3.6 miles (grass)
Thursday – REST
BG Jr. was the only one getting any exercise today. Watched her swim lesson for once (I normally escape for a coffee and 30 minutes peace ) and was amazed to see the progress since the last time I saw her swim. I seem to remember being thrown in the pool around that age and teaching myself to doggy paddle :rolleyes:. Different times for sure.
Friday – Easy
Lovely run on the trails in St.Anne’s, even if I never really warmed up, a bit damp and cold this morning. Got there early and was finished by 10 so celebrated with a big breakfast and a rare read of the papers.- 6.2 miles (grass, trail) @ 9:36
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you mad stalker you!!!
we split ourselves laughing when we realised it was you
I realised - too late - that to the casual observer I was a stranger shouting abuse at two random runners
Annie get your Run wrote: »Great to catch up today, lol on C 's photos. Well done on sticking to dry & sugar free Jan :eek: see you Sunday for more fun in the muck
Yes, see you Sunday! Sober sugar-free Jan is killing me and not having quite the instant bikini-body effect I was after :rolleyes:0 -
Saturday – Easy
Loved this run. My favourite of the year so far. Calm day, perfect temperature, legs felt good and the run was effortless. More like this, please!- 4.0 miles @ 8:42 (path, grass)
Sunday – M&T XC - Round 3 (Lucan)
With my mojo restored I was looking forward to this. There was a larger field than normal (144 runners!) and in the last couple of races there has been noticeably more depth at the pointy end of things with more clocking 12:xx and 13:xx times than in previous years. My watch got knocked off in the argy bargy of the start but looking at the details later on I realised the first 90 seconds or so were at 5:xx min/mile pace :eek:. I got the watch back on and then ignored it for the rest of the race :rolleyes:. First lap was ok, mind was willing, body not so much, but the 2nd lap was really tough and I lost too many places in the last half mile. I’m pleased with the effort though and the team is in a position to compete for third place so it’s all to play for in the last race on Sunday week. Updated matrix shows a bit of a decline in performance over the course of the league but nothing major. At least this was an improvement on the Dublin Masters fiasco! Onwards for the last couple of races of the season.
Race Distance (Garmin) Time Place (F) Place (AG) % F Winner % of Field Standard
Dublin Novice 4K 2.45 m 17:48 53 n/a 120% 71% County / Novice
Teachers 2m 2.18 m 15:43 21 2 124% 47% BHAA
Leinster Novice 4K 2.20 m 16:25 83 n/a 127% 84% Province / Novice
Irish Life 6K 3.69 m 27:33 17 5 127% 44% BHAA
Race 1 Dunboyne 2m 2.00 m 14:25 18 n/a 111% 16% Meet & Train
Race 2 Tymon Park 2m 1.90 m 13:46 34 n/a 112% 25% Meet & Train
Dublin Masters 3K 1.91 m 14:53 79 17 128% 53% County / Masters
Race 3 Lucan 2m 2.00 m 14:24 38 n/a 113% 26% Meet & Train
Race 4 Swords 2m Meet & Train
National Masters 4k National / Masters- 7.1 miles total (grass)
TOTAL WEEKLY MILES: 30.3
Looking good to hit monthly target of 150
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Bungy Girl wrote: »Updated matrix shows a bit of a decline in performance over the course of the league but nothing major.
That's a fierce fancy table! Interestingly, I noticed that, bar a few of the top runners a very high number of runners slipped down the rankings with each race. Who are all these additional blow ins?! New M&T rule, if you don't compete in the cow park you're not allowed enter the other races My decline is pretty awful but am looking forward to reversing that trend for the last race #optimistic! 0 -
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Annie get your Run wrote: »That's a fierce fancy table! Interestingly, I noticed that, bar a few of the top runners a very high number of runners slipped down the rankings with each race. Who are all these additional blow ins?! New M&T rule, if you don't compete in the cow park you're not allowed enter the other races My decline is pretty awful but am looking forward to reversing that trend for the last race #optimistic!
I know ! And double points for Cow Park !0 -
19 weeks and still no muck
*3 weeks to National Masters XC*
Monday – Easy
A fab run in the sunshine while BG Jr was hangin’ with her homies (ok, on a playdate :rolleyes:).- 5.0 miles @ 8:49 (grass, path)
Tuesday – Club Session
3 x 800m, 3 x 600m, 3 x 300m (90/75/60 recs). Tough session. Legs were feeling it from about midway through. Plan was to go to the gym after but got chatting and just ended up doing a few cool down laps having missed the window of opportunity. Oops. Must do better.
3 x 800m 06:42 06:32 06:46 90 rec
3 x 600m 06:35 06:33 06:42 75 rec
3 x 300m 06:06 06:05 05:27 60 rec- 5.7 miles total (track)
Pilates, then a loop around Clontarf and Raheny in a super strong wind that seemed to be blowing in all directions.- 4.7 miles @ 9:30 (path)
Visit to the physio for long overdue work on quads, hips, glutes and calves. Ouch ouch ouch.
Friday – Easy
An out and back up to St.Anne’s, 30 minutes each way.- 6.8 miles @ 8:49 (path, trail)
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Saturday – Hills
2 x 2 miles on the Munich Mile lap in the Phoenix Park. Had to run these on my own as most clubmates tapering for Raheny.
Made the effort today and happy enough with the splits (a smidge faster overall than the last time I did the 2 x 2 mile).
2 x 2 miles
Munich Mile Pace in min/mile
Lap 1 07:29
Lap 2 07:56 90 secs rec
Lap 3 07:41
Lap 4 07:42
Average 07:42
Total mileage includes a decent warm up, drills, strides and cool down.- 7.7 miles (grass, trail)
I decided a while back that I wasn’t going to race Raheny so I offered to pace Laura_ac3 after a successful collaboration at one of the winter league 2 milers. I won’t give anything awayshe nailed it!as no doubt L is currently writing aPBrace report. For my part I really enjoyed the race, despite a sharp elbow in the shoulder early on from some doofus crossing our path so he could cut the corner , and getting unceremoniously splashed by my pacee on the last corner as she sped to the finish line :rolleyes:.
Super support from AnnieGYR and Aquinn, Dubgal72 and great marshalling from KennyG, RedRunner and other Raheny folk. Great performances from so many clubmates and boardsies and it was lovely to catch up over coffee after. Jogged home to bring up the mileage for the week.- 9.3 miles total (road, path)
TOTAL WEEKLY MILES: 39.20 -
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*2 weeks to National Masters XC*
Monday – REST
Considered a recovery run but wasn’t feeling the love after a trip to the denist so took a rest day instead. No harm after the hills session and the Raheny 5.
Tuesday – Club Session
6 x 800m with 75 seconds recovery. Tough but good. Should’ve gone up to the gym afterwards but spent an hour chatting instead. Much more enjoyable.
6 x 800m (paces in min/mile)
06:36 06:31
06:34 06:42
06:42 06:31
Average: 06:36
STATS FOR THE MONTH
MILES: 154. Target is to average 150 p.m. over the year so a good start.
S&C: 4 Pilates, 2 Gym + 3 ‘mini’ sessions. Can do better
DAYS RUNNING: 26 out of 31
RACES: 2. No, you haven’t wandered into the wrong log, I'm trying to cut back :rolleyes:.
TASTY ALCOHOLIC BEVERAGES/REFINED SUGAR: 0. Sober, sugar-free January can be deemed a success :cool:.
Month 2017 2016 2015 2014 2013
January 154 141 101 86 0
February 134 109 75 0
March 114 124 109 0
April 127 129 101 24
May 127 133 95 81
June 110 110 86 72
July 139 181 2 101
August 91 208 31 37
September 136 133 83 43
October 144 155 93 64
November 147 170 107 69
December 105 113 119 94
154 1515 1666 987 585
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Well done today G! Glad to see an xc go your way.
And I'm making no comment on Lionbargate
Thanks, Anna. Very happy with it. Especially as team now confirmed in 3rd place. Oh and I took delivery of 2 Lion bars last night. Rumours unfounded :pac::pac::pac:Well done BG! Looks like things are coming together nicely now for the nationals. (I had a feeling they would!).
Here's hoping for plenty of muck in Waterford
Thanks, R! Looking forward to it. There's a massive entry but I suppose half won't show. If it's anywhere near as mucky as last year I'll be very happy.0 -
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