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Running in the Real World
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Bungy Girl wrote: »Do 35! And can I have a piggy-back please
?
That's what I prefer but I don't get to decide unfortunately...0 -
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Tuesday, May 12
Plan: 5*5min @ 5k pace off 3 min recovery
After consulting my resident coach (who at least only gives me one opinion, unlike my merry band of internet coaches
), I decided to do this session at 5 mile pace rather than 5k and to aim to do 4 reps rather than 5, because of the race on Sunday and tired legs.
Headed to the Polo Ground in the Park for this – the Park has just burst into greenery in the last week or two, so lovely.
As soon as I got out of the car, a blast of wind hit me, uh-oh. Warmed up on Chesterfield, then to the Polo Ground circuit. Dithered a bit about whether to start the first rep into the wind or with the wind at my back, but since it’s a circuit decided it was going to get me either way.
I was aiming for 5:10/k (8:18/mi). First rep, felt good, quite controlled. Second rep, did it too fast and almost wore myself out (note to self: remember this on Sunday). Third rep felt the toughest. For the fourth and fifth, I deliberately didn’t look at my watch at all, tried to keep the pace and effort even. Decided I felt good enough to do the fifth, but would do it slowly, more like HMP. Turning into the wind was a killer each time… it was very strong and gusty. I cheated on the fifth lap and changed direction to avoid it, reasoning that I wasn’t even supposed to be doing a fifth rep.
Splits: 5:10/8:19, 4:59/8:02, 5:09/8:18, 5:14/8:25, 5:12/8:25
6:35mi/10.22 km in 1:00 incl wu/cd.
Really happy with the consistency and also the effort.
There was a fast girl doing a session there too, she looked the biz, great running form, flew past me several times
.
And the swallows are here… so it must be summer
So, only easy running for the rest of the week, me thinks.0 -
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After much dithering and great input here (see above), I copped myself on and remembered I'm two weeks out from the HM, so decided to aim for sub 42, instead of killing myself trying to keep up with the 40 min pacers. LauraAc was going for similar so we agreed we would start off together and see if we could help each other.
Pre-race
Usual healthy porridge breakfast, followed by the usual dragging the babysitters out of bed, and headed off with Aquinn, all very relaxed.
Met Bungy before the race who had arrived at 9:30 (!!) and done a recce of the course. aquinn did her usual reluctant 5 min warmup and I did a few extra mins with Laura.
Said hello to FBOT, Mrs Mc, and various other Boardsies before heading out to line up a good bit behind the 40 min pacers.
Race
Got under way shoulder to shoulder with Laura, she was operating in miles, me in Km, so it was the perfect combination. She started very strongly, expertly navigating the crowds. First km beeped in 4:57, my target was 5:10, so we adjusted a little. We didn't pay any attention to the pacers who had lost their balloons by then anyway.
First 2 miles were very comfortable, my inner demons tried to be heard a bit after that... but I shooed them away... I did the DG thing and located my pain... wait, I didn't have any... so it was just effort... that helped a lot.
Working with Laura was great because I worried that I would slow her down, and then didn't want to be left behind so it kept my effort up
Back down towards Terenure village, it was feeling a bit hot... FBOT shouted encouragement along here. Happy to get around the corner and face into the breeze for the second loop -- lovely cooling effect.
Laura and I did not waste any energy chatting -- an occasional 'how's the pace?', 'you push on if you want to', 'no, i'm ok'. We hit 5k in 25:30, looking good for our target.
Turning into the last mile, I told Laura we can do 6min km's from here and we'll still be sub 42... giving myself permission to slow down paradoxically helped me to a strong finish. Picked it up after a shout from Murph about 200m out and finished well, still side by side with Laura.
Loved the course, nice downhill drag when it was most needed. Very well organised race, only gripe is the spread afterwards has nothing on the ones at country races!
Really pleased with this race, felt pretty strong almost all the way. The sessions are paying off... Definitely for the mental strength anyway.
Now all I have to do is persuade Laura to come to cork for the half!
Garmin says 5.06 mi in 41:19. 8:10/mi, 5:04/km. Precision timing says 41:16, 5:10/km.
Splits: 4:56/7:58, 5:16/8:28, 5:02/8:06, 5:15/8:27, 5:01/8:04, 5:05/8:10, 5:04/8:08, 5:03/8:08, (4:25/6:57)
2:21 PB.... and 6th oul wan in my age category
Great to catch up with loads of Boardsies today, and to finally meet Firedance and Chickey.
And to cap a great day, Donegal beat Tyrone AGAIN (sorry Meno) and bizarrely Pat Spillane said it was an enjoyable game... :cool:!0 -
hillsiderunner wrote: »Good luck Anna, expecting you and Laura to come in below the 40mins.
No pressureFantastic, huge congratulations and great to see you today, albeit briefly. Murph, she's catching you
ah now ladies, no need for exaggeration!
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Well done again Anna!! And thanks for keeping me going, as you said yourself - I was afraid I'd slow you down towards the end which helped keep me going. This "an occasional 'how's the pace?', 'you push on if you want to', 'no, i'm ok'." made me laugh, I just wrote my report and said nearly the exact same thing
You're well set for Cork, the training is showing. You seemed strong throughout.0 -
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Not too far off myself...;)
come on, you missed it by a whole 19 seconds!!That's fantastic Anna, brilliant. Can't wait for Cork details.
let's see what those calculators are predicting for you madam... no sandbagsWell done Anna - nice confidence booster for Cork
Thanks Kit! Looking forward to Cork now.0
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