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Berlin Q or Bust: Road to sub 2:45
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shotgunmcos wrote: »
@healy - aerobically yeah. 2 niggles though and put the weight back on. Just the Charleville HM. B goal for the year I think was 1:25:××
1:25 there for the taking
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Thu: PM: 11.1k: 54:10 @4:53/km
Fri: AM: 7.7k: 37:21 @4:50/km
Into work with 200m extra added on for a visit to the polling station
PM: 8.4k: 39:46 @4:44/km
Sat: 15k: 1:11:35 @4:46/km
Was up at the Battle for the Bay thing on the morning, wasn't sure if I'd get out at all as I'd the kids by myself, but their Grandad kindly offered to take them for a while of I wanted to go....at about the same time as my training partner messaged me about his run at the Lap of the Gap, 3:25, he was just out for a LR, but still it had the effect of motivating me out the door
Sun: 22.7k: 1:55:14 @5:04/km
Brought up 115k for the week. Feeling great. Keeping intensity low, gradually increasing distances.0 -
Mon: 14.2k: 1:10:00 @4:56/km
Easy on the plains. Had a few beers after Kildare's latest non-performance the day before so was a bit tired. On a brighter note, I won't have to contend with many more Kildare related hangovers this summer....
Tue: Nowt. Life happened, drew Pokemon with my two boys instead
Wed: 26.8k: 2:08:18 @4:48/km
As I'm not following a plan at the moment, more of a general guide I suppose, this wasn't exactly planned! Training partner is going to Liverpool to watch the CL final on Sat, so he wanted to get some miles in before the weekend. I thought 'why not?'. Tipping away, he suggests picking it up for 3/4 miles. Didn't really have a whole lot of time to debate about it, he's back in decent shape and wanted to show it, but i just went with him and I think we did a steady enough 5k, and it felt really comfortable. Felt great after the run, decent mileage and low intensity is agreeing with me.0 -
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AuldManKing wrote: »Not sure whats going on with your lot.
I listened to Oisin McConville on 2nd Captains and he doesn't hold out much hope for you.
The SF v Dublin will be 'fun' :rolleyes: - who ever gets through.
Don't mind McConville, he's just bluffing and doesn't really know what's going on down here. I, on the other hand, do and I don't hold out much hope either
The bad days in Croke Park have heavily outnumbered the good ones in recent times so if we come through tomorrow, next Sunday will be a familiar death march up to HQ..... 0 -
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Swashbuckler wrote: »Noticing a mix of miles and kms. Any weird reason why? Haha
Nope!! Doing a good few runs with my buddy who runs in miles....I'm at a place in my life now where I can get to 12.88km and call it 8 miles, rather than having to run the extra 120m 0 -
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Nope!! Doing a good few runs with my buddy who runs in miles....I'm at a place in my life now where I can get to 12.88km and call it 8 miles, rather than having to run the extra 120m
Might be the case for you, but very confusing for us idiots*..........
*only including myself in that.0 -
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OOnegative wrote: »Mullingar 10 this year J? Johnny Doyle surely worth a call up Sunday!!
Sure why not...let them play with 16
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My log being hijacked by kildare gaa talk is a turn up for the books 80-1 on Sunday.....
Fri: 10Miles: 1:15:49 @4:42/km0 -
Sat: 13.3k: 1:03:45 @4:47/km
Sun: 24k: 1:53:25 @4:43/km
New pair of Epic React 2's.......had no concerns about taking them out of the box and straight into a long run. Some shoe. Great morning out there, could have kept going at that pace forever.....ran fasted and didn't take on anything. Stag in Athlone next weekend so will try and keep the mileage decent until then.
132k for the week.
Decent-ish showing by the Lilywhites (for 45 mins anyway). Nothing like getting beaten by 15 points and then getting drowned on the way back to the car. Cian Healy now knows the harsh realities that lie in store for him 0 -
Sat: 13.3k: 1:03:45 @4:47/km
Sun: 24k: 1:53:25 @4:43/km
New pair of Epic React 2's.......had no concerns about taking them out of the box and straight into a long run. Some shoe. Great morning out there, could have kept going at that pace forever.....ran fasted and didn't take on anything. Stag in Athlone next weekend so will try and keep the mileage decent until then.
132k for the week.
Decent-ish showing by the Lilywhites (for 45 mins anyway). Nothing like getting beaten by 15 points and then getting drowned on the way back to the car. Cian Healy now knows the harsh realities that lie in store for him
I cant wear the Epic Reacts, they cause my heel no end of issues (about 3-4 months ago) - I bought the Epic Legends which have more cushioning in the heel and found them ok.
About the match - 1st 45 mins?? Dubs didn't actually start playing til then 0 -
AuldManKing wrote: »I cant wear the Epic Reacts, they cause my heel no end of issues (about 3-4 months ago) - I bought the Epic Legends which have more cushioning in the heel and found them ok.
About the match - 1st 45 mins?? Dubs didn't actually start playing til then
Jesus A, you've got to let us go home with some little shred of hope I've had no issues at all with the Epic Reacts.....quite the opposite. For me, they really come into their own on the longer runs. 0 -
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I'll take a break from pedalling Nike runners to people for a while I think.....
Mon: 16.1k: 1:16:41 @4:46/km
Tue: AM: 7.5k: 34:14 @4:34/km
PM: 8.05k: 37:17 @4:38/km
Wed: 14.49k: 1:05:53 @4:33/km
Didn't exactly plan to go out and run a bit steadier the last couple of days, but.....Tue morning found me running into work with an impending whopper of a rain shower on the horizon, so I quickened the stride to avoid it. Yesterday was just one of those afternoons where i didn't even glance at the watch until near the tail end of the run. Will take it back a notch or two today.
I probably am getting a little restless but that was to be expected.0 -
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Wed: 16.1k: 1:13:59 @4:36/km
Bouncing off the road for this one. A nice patch of weather would be appreciated. Been mooching about trying out some new routes lately.....the GPS out in the sticks around here is remarkably good. I am eying the progress of the massive Lidl depot that's been built outside Newbridge....some great road being built there, ripe for some sessions I'm hoping 0 -
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Wed: 16.1k: 1:13:59 @4:36/km
Bouncing off the road for this one. A nice patch of weather would be appreciated. Been mooching about trying out some new routes lately.....the GPS out in the sticks around here is remarkably good. I am eying the progress of the massive Lidl depot that's been built outside Newbridge....some great road being built there, ripe for some sessions I'm hoping
Nice of them to build a track for you J0 -
Thu: 16.9k: 1:23:03 @4:55/km
Fri: Nowt. Erin Healy has decided that this weekend was the time to get the vomiting but from hell. Mrs Healy1835 away on her sisters hen weekend along with most of my babysitting options
Sat: The plus part is that, apart from the inopportune spewing incidents, Erin is actually in great form so we spent the day outside in the garden with the two boys, me eating a lot of ****e, and with a belly full of coke, ice cream and mr Kipling's, I was surprised by my parents who were back from a funeral earlier than expected.
So I had about an hour or so window to go for a run....so off I went and about a mile in decided that if this was the only run I was prob gonna get in this weekend I might as well do a bit of work, so i turned around and went back to the house and, one AMK shoe change later, I was back out in the Zoom Flys not exactly sure what I was going to do.....
I've done nothing for about a month, so I said I'd do a 5k tempo or a Fartlek or something...4:23, 4:07....these zoom flys are really bouncing off the road...3:59, 3:58, 4:00.....what am i actually doing here? I'm feeling pretty sensational (no ill effects from the ice cream) and have no intentions of stopping so I decide that I'll do a 5mile tempo....3:54, 3:49, 3:50...32mins or so for the 5miles, sure I'll do 8.....
at this stage a voice of reason kicks in and asks is it the wisest thing in the world for me to go from weeks of zero intensity to this? and I was naturally sort of winding things up too....decided to back off and leave it at a sub 40 10k...3:56 & 3:57 for 39:55.
A couple of Kms to cool down, and back home. Last week of easy mileage next week and then DCM block starts proper on Monday week. Glad I got that run in as looking at a few times come in from Dunshaughlin made me very antsy 0 -
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Mon: 18k: 1:26:23 @4:48/km
Had to pick up car from garage in Naas so ran over from the Curragh after work. Roadworks outside Newbridge and Naas meant I had to go the back roads via Two Mile House....never again. Not a great road to drive on, worse to run on. Lots of dodgy bends....but made it in one piece
Tue: AM 7.5k: 36:43 @4:52/km
PM 8.6k: 41:32 @4:48/km
Pair of commutes.
Wed: AM 10.3k: 52:30 @5:05/km
Fair play to Shotgun for some of his early morning sessions. Was out before 6am and while I don't mind running that early, I'm not so sure about any quality at that hour. Whatever about a LR and working your way into it, sessions would be difficult for me i reckon. Tentative plan for the summer will be to get out early doors 2/3 times a week so log some easy miles as part of some doubles.
Will get miles in this week, LR on Saturday, Kildare game and a few pints, Recovery run Sunday. Start training Monday.0 -
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Dawn sessions can be grim during the winter on manky mornings but stealing a good one done on a crisp calm chilly morning before breakfast is very satisfying. Just a habit while the kids are small. Plus they ask brilliant questions like... were you sweating on your run cause sweaty hugs are oow? did you run to Dublin? can we have some of your shake? do you need to do a poo now? 0
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Wed: PM: 11.7k: 57:09 @4:53/km
Thu: AM: 7.5k: 37:00 @4:56/km
PM: 10k: 48:55 @4:53/km
Fri: 7.5k: 33:32 @4:28/km
Holidays
Sat: 25k: 2:04:21 @4:58/km
Out early with a buddy, and despite the downpour and thunderstorms, was an enjoyable trot. Easy stuff is at an end, will have logged close to 470k during June. Definitely needed the break in intensity, feeling ready to go again now. Will have a stag and 3 weddings to negotiate in the next 5 weeks, but they've been factored in. Will be knocking alcohol on the head after the Aug bank holiday. Plan is to peak for DCM (obviously!) as looking back at last year, I maybe peaked a little early around the time of the Race Series Half.
Looking forward to getting back into it again. Limerick Half aside, I've achieved what I wanted to achieve in the first half of the year, now the Main Thing is back on the agenda. Race series 10k is in 3 weeks apparently, not a dicky bird of an idea do I have about that, will see how the first couple of weeks go and take it from there.
First things first though, a BBQ, a few beers and a stroll up to St Conleths Park this evening 0 -
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Sun: 13.3k: 1:03:46 @4:48/km
Had a few too many after the game and was suffering big time for this one....got through it though.
Dublin 2019: Week 1 of 16
Mon: 16.1k: 1:15:17 @4:41/km
Whilst i suspect I may not be especially fast at the moment, i do feel particularly fit. The miles flew by today.
5Mile tempo on Wed and a 30k LR on Friday are highlights of Week 1. Down to Dingle for 3 nights on a stag on Friday hoping to get a run in on Saturday to try and limit the damage.
Plan is to go a little by feel as regards the paces the next few weeks, keep things controlled and trying not to over extend. 'We're still 16 weeks out...' im happy to go with this. As always im gonna race the warm up races, but this time around i mean it when i say im not putting any pressure on myself in them (just as well for the 10k id say ) Plan at the moment takes me up to Frank Duffy and well take stock again at that stage.
Marathon training again, yeah!0 -
Tue: 16.1k Relaxed: 1:14:37 @4:38/km
Wed: Session: 5 Mile Tempo: 31:06 @3:52/km
Order of the day was somehwere between 6:10 & 6:25 miling, depending on how I felt.....which was pretty decent. Managed to resist the urge to wind up a couple of miles from home. We also managed to pick a route that was almost entirely into the wind which made things a little more interesting. Training partner is looking in good nick for Berlin, where he's pretty keen to set me a nice target
10 miles in total. Recovery tomorrow, LR Friday.......0 -
Been away from these here parts for a few days Stag party behind me, was relatively disciplined....well as disciplined as one could be on a 3 day jaunt to Dingle; stuck to bottles, plenty of diaoralytes, nothing too crazy on the food front. Still feeling the affects now, but plan hasn't been derailed or anything. Anyway.....
Thu: AM: 6.5k w/pooch: 37mins @5:47/km
PM: 10k Easy: 49:36 @4:57/km
Fri: 30k Relaxed: 2:22:42 @4:45/km
Got this in before driving down south. Partner dropped out at the last minute so was a bit of a struggle mentally for the first few miles but once i got into a rhythym i wad fine. Took a Maurten gel which did not agree with the stomach at all.....i did have some golden syrup on my porridge that morning as we'd run out of honey, so i won't rule them out just yet.
Sat: 13.8k Easy: 1:11:34 @5:11/km
Mooched around Dingle, stopped mid way for an ice cream (Murphys brown bread ice cream, pretty amazing). Proud of this one!
Sun: 5k: 25ish @5ish/km
Run to shops for a Sunday paper and more beer.....
Mon: 12k: 1:00:00 @5:00/km
Tried to get in ahead of the heebie geebies by getting this run in....failed. tough going but i knew that it would make the rest of the week easier.
Tue: nowt.....bedtime ran late, was after 9pm and a run just wasnt happening.
Wed: 6 Mile Tempo: 37:41 @3:54/km
6:17, 6:32, 6:16, 6:16, 6:08, 6:11
Didn't feel like doing this. Didn't want to do it......but knew i HAD to do it. Thankfully my training partner shamed me into getting out and then dragged a decent effort out of me. New man now I'll run a lot faster tempos this block, but maybe not a more intimidating one.
18k all in.0 -
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shotgunmcos wrote: »A reluctant <38min 6m tempo with beer and icecream in your veins... sheesh ... #somedaymaybe
Either that or he has cracked this nutrition thing once and for all 0 -
Wed PM: 9.1k Recovery: 48:46 @5:21/km
Jog around the damp plains. Felt good after earlier session.
Race series numbers came in the post this morning....looking forward to Frank Duffy and the Half. Less so the 10k next Sunday 0 -
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