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Denisb jnr was in the race last night as well and he was doubled over laughing at me "bent over, looking at the ground and flapping my forearms" with the effort of the last 200m!!!
Now, why does that sound familiar?!! I think kids are all the same
. Well done on the race Denis , that's a great time. Your training is reaping its reward. Fergal 0 -
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well done Denis, the K club 10k is a super race, would highly recommend.
Am spot on schedule wise for same. Might have to be carried back to the car after the grub
Duanington wrote: »I was there myself D - should have copped it was you really ! ( I was the lanky fella helping out with the 7 year old in tow).
Well done on the mile PB, nice work :-)
Will get to say hello next time. Did ye run today?As Firedance has said the K-club is a super race, ideal for anyone targeting a PB and if your training goes well I would expect a big PB from you(no pressure:)).
Gulp!! Lucky for me I carrying around a kind soft 10km pb (47 mins). Although if you told me 5 years ago that I would go under 50 mins I would have laughed.Now, why does that sound familiar?!! I think kids are all the same . Well done on the race Denis , that's a great time. Your training is reaping its reward. Fergal
Cheers for that Fergal. Old enough to go from mortified to gratified in an instant. Anyway, had bet him he wouldn't beat me by more than 1 minute. Ka..tching - 1 Euro the richer.Nice going during the week, Denis. Onwards and upwards!!!
Cheers M. Learning lots.0 -
Saturday
Lazy rest day.
Sunday
Payback for yesterday. Progressive endurance 18 km run.
5 km in the 5.50 range,
4 km in the 5.40 range
4 km in the 5.30 range
4 km in the 5.20 range
and 1 km cool down.
Woke to strong winds so cancelled my (A) Phoenix Park and (B) Clontarf Coast plans. Instead I sought out a flattish route to avoid the worst of the weather. Its not race day so I get to choose.
Worked the first 5 km (averaged out at 5:51 per km) at slowest pace into the wind and slightly uphill (to Finglas Village),
before heading back down Glasnevin Ave and out to Ballymun. Worked this at the 5.40 mark and was blown down Santry Ave and across to the Oscar Traynor Rd. Worked through these 4 kms at 5.43 per km approx. Heart was still in the 148 range.
Next 4 km past Northside to Malahide Road congratulating myself on the plan to avoid the worst of the wind. Averaged out this section at 5.32 per km and HR just at 150.
This is where it turned nasty..... had been out a while and the winds had changed direction as the front passed us :mad:. Up and down section that then falls away with the last km flat but straight into the wind. 4 km in the 5:20s coming up that averaged out at 5.22 per km and the heart monitor once again seems to have stopped working properly.
Met Kennyg on this last section and let out a roar above the wind. I think G was equally shell shocked with the effort and he was working uphill.
Felt this today on top of a couple of hard sessions this week. Next week is a recovery week and I think its probably needed. Managing the programme but each session has really worked me through and through. Its probably the cumulative effect and I have gone back and reread the chapter with advice for those of a certain age.
Hope everybody managed to get something done today.0 -
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Friday 26th Feb
11 km aerobic run. Did this by HRM for a change and as its recovery week I might as well experiment a bit. Ran at 5.50/km pace and worked out at 141 bpm.
Week 5 of the Programme.
Monday
7.37 km aerobic run.
Tuesday
VO2 Max session - 13km with 5x1km at 3-5km pace and 3:30 mins recoveries.
4:17, 4.16, 4.22 (into the wind), 4.12, 4.14. Average HR of 161. Hard session.
Drank a lot of water during the day and was tired.
Wednesday
Progressive Endurance Run 13km
4 at 5:5x
4 at 5:4x
3 at 5.3x
3 at 5:2x.
Went really well. Amazed that the legs managed it as well as they did after yesterdays session which had taken me most of the day to recover from. Heading out into the wind this morning didn't feel too bad and it only got better. Had to put the brakes on in the 2nd and 3rd quarters.
Count down for the K Club 10km dash is on. Putting my 10km Pb on the "threatened list" 0 -
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Friday
Heading back from West Cork in early evening and knew I wouldnt hit the PP before dark so pulled off the motorway at the foot of the Galtees and used the old main cork road at Glengarra Wood. Its wide and quiet these days and was sheltered from the northerlies by the mountains.
13 KM LT Run with 1x14mins, 1x10mins and 1x8mins at LT pace (4:30). No problem and managed it in pretty good form and within times.
Saturday
18 km Progressive Endurance Run
Scheduled for Sunday but had a mountaineering day arranged with the cold weather and chance for some winter climbing (Cross Training;))
Got out mid afternoon on the Saturday. Hit the seafront at Clontarf feeling really strong. Dialled back pace, within range, for the first 5 km. Legs are turning over faster these days. Did a lap of St. Annes (submerged) and shook off the water and mud on the way home.
Sunday
Mountaineering Great winter climbing to be had!!!! Legs tired afterwards and had a Salts bath. Legs recovered as I type 0 -
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Jaysus, that looks tough. Well done!
Cheers B....all for the cause!That sounds nasty! Well done.
Nasty....it sure was. Nearly felt defeated before it even got serious. Funny how the little beep on the watch spurs me on all the same. I just didn't want to see "failure" on the watch.
Funny you should say that. Came home and lay down to stretch and nearly nodded off.reading that made me want to lie down in a dark room fair play Denis!0 -
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Wednesday
Post Armageddon day. Spent yesterday thinking that I might just take an extra rest day if needed. Had consulted Faster Road Racing and the suggestion was that recovery is normally quite fast after a V02 session. Decided I would get up and get moving this morning and just see how it goes.
14 km Progressive Endurance Run as follows
4km at 5:5x's - averaged 5:53 over slight uphill and against the prevailing light wind
4km at 5:4x's - averaged 5:40
3km at 5:3x's - averaged 5:31
3km at 5:2x's - averaged 5:20
Felt pretty ok today with avg HR of 143. Did an extra km to cooldown before stretching. Hamstrings (x2) stretching after the last few days.
Really enjoyed the Ballycotton reports on Boards. Some stellar racing all round and a great lift when you are in the middle of a programme. Hard work pays off. Particularly liked the remark by FBOT01 (courtesy of Mrs Mc) about the rewards for postponing pleasure ie enjoy the race or the pb afterglow.
Yeah he's a rock of sense Denis .... Makes ya want to slap him sometimes 0 -
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Thursday
Rest day.
Friday
11km
General aerobic run plus strides 2 sets (6 x 100m)
Used the HR monitor for this one just to see if I have a measure of the right effort for these runs. Aware that my pace and work rate is increasing a little so just want to make sure that the session objective is being realised. Cant believe the increase in temperature this morning. One light tech t-shirt was more than enough for me.
Finished the run in the local GAA field and got 1 set of strides done. Couldn't remember how many I had to do so I did 2 more intervals and headed home. Came in the back door and checked the book....jaysus 4 more to do. Ran back down to the field and ground them out on the training side of the sideline. Much happier heading home.
Yeah he's a rock of sense Denis .... Makes ya want to slap him sometimes
Still laughin at that one Mrs MC......... touche 0 -
Thursday
Rest day.
Friday
11km
General aerobic run plus strides 2 sets (6 x 100m)
Used the HR monitor for this one just to see if I have a measure of the right effort for these runs. Aware that my pace and work rate is increasing a little so just want to make sure that the session objective is being realised. Cant believe the increase in temperature this morning. One light tech t-shirt was more than enough for me.
Finished the run in the local GAA field and got 1 set of strides done. Couldn't remember how many I had to do so I did 2 more intervals and headed home. Came in the back door and checked the book....jaysus 4 more to do. Ran back down to the field and ground them out on the training side of the sideline. Much happier heading home.
Yeah he's a rock of sense Denis .... Makes ya want to slap him sometimes
Still laughin at that one Mrs MC......... touche
Fair play to you for going out the door again !!!0 -
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