Be a shepard, not a sheep

Unthought Known

Sheep1978 wrote: »

No don;t have any time in mind. I'm pretty unprepared for the hills if I;m being honest so definately a case of getting to half way and re-assessing. you doing it yourself.?

Yeah I'm signed up for it. Same as you on the hills. I'm planning to take it fairly easy to halfway then see how I feel. Doing this one for the scenery, no time goal at all.

Baby75

Good luck at Lap of the Gap have you been practicing any down hill running as that is what causes the most pain

Sheep1978

Baby75 wrote: »

Good luck at Lap of the Gap have you been practicing any down hill running as that is what causes the most pain

about as much as i've been practising uphill:p so not alot

Sheep1978

Mon 29/04: 6.4m @ 8.04. Easy local miles

Tue 30/04: 9.4m. Up to the club for 14*400m off 200m active recovery. Reps were between 85 and 90 secs

Total miles for April: 248.6m

Wed 01/05: 11.4m @ 7.53. Into work through the phoenix park and a couple of hills (though nothing major)

Thurs 02/05: 5.9m @ 7.53. Lunch time run down to fairview / clontarf

Fri 03/05: 5.3m @ 7.39. Out early Friday morning before the son's confirmation and a day eating badly and drinking alcohol!!

Sat 04/05: 21.5m. Last of the really long runs. Plan was w/u, 3*4m at roughly 6.50 with half mile recovery and 4m c/d. 3 set of fast stuff should have been 27m20secs per the plan and came in at 27m08secs, 27m09secs and 27m50secs. Last one was slightly uphill but was definately slower due to Fridays food and drink I think. Took 2 gels and some water on board during the run.

WTD: 59.9m
MTD: 44.1m
YTD : 877m

Lazare

Nice week D. That's a monster of a long run. Cracking stuff.

Damo 2k9

Thats some session for a long run pal, smashing it!!

Sheep1978

Mon 06/05: 6.2m @ 7.43. Lumch time bank holiday run up toward Clontarf

Tue 07/05: 5.6m @ 7.51. Young lad was playing a game up in St. annes to ran up there from work.

Wed 08/05: 8.2m. Jogged up to damastown to the hill (which I always picture in my head is steeper) and did 12*20sec sprints up it, half with 100sec active recovery and half with 50secs

Thurs 09/05: 7.5m. Up to the club for 5*800m with 400m acrtive rec and 1 min static rec between. 5 reps at 2.46, 2.45, 2.44, 2.44 and 2.40

Sat 11/05: 15.25m. Plan was after a warm up to do 3/2/1/3 at 6.50 pace with 1 mile easy in between. The first set of 3 went ok, but on the set of 2, mother nature started acting up and caused all sorts off issues for a while messing up the plan. Somehow made it back to Hartstown and used the football clubs facilities before doing the last set of 3m as parkrun.

Sun - trip to liverpool for alcohol, junk food and disappointment. Great little hat trick

WTD: 42.8m
MTD: 86.9m
YTD : 919.8m

Sheep1978

Mon 13/05: 5.3m @ 7.37. Local miles to get the weekend out of the system.

Wed 15/05: 7.1m. . Out at lunch and did 4*800m with 800m jog recovery. 4 reps came in at 3.07,3.06,3.01,2.57

Thurs 16/05: 9.1m @ 7.46. run into work along the canal

Fri 17/05: 10m @ 7.59. Up to the phoenix park for some nice easy miles and the last 'long' run of this training block

Sat 18/05: 5m @ 7.58. Just a brief warm up and then 3m as parkrun, all nice and easy.


WTD: 36.5m
MTD: 123.4m
YTD : 956.3m

coogy

Sheep1978 wrote: »

Sun - trip to liverpool for alcohol, junk food and disappointment.

Were you at Anfield D?

Sheep1978

coogy wrote: »

Were you at Anfield D?

aye

coogy

Sheep1978 wrote: »

aye

Atmosphere must have been incredible before kick off. Mad to think that after the season we just had, we have to go one better next year.

Sheep1978

yeah great day in fairness

Sheep1978

Mon 20/05: 6.1m. Did 3*800m @ HM pace with 800m rec. 3 sets did in 3.05, 3.14 and 3.12

Tue 21/05: 4.75m easy @ 7.57. Few local miles to try stay loose

Thurs 23/05: 5.3m @ 7.56. Last run before reaceday and just some easy miles with 3 sets of about 25-30sec strides. Feeling in decent enough nick

Sat 25/05: 26.2m @ 7.17. Lap of the gap Raceday. Was up early about 5.30am for some brekkie and on the road for about 6.10. Got to Laragh GAA, where the race would finish, about 7.10. Left the car and got the shuttle bus up to Glendalough hotel for registration and to the start. Very short brief warm up and we were ready to go. Field was pretty small, maybe around 70. The pending hills had me fairly nervous and with no experience on them I had no target or plan and really just decided to go by feel.
Off we set and one lad was immediately gone off into the distance, not to be seen again. First mile was fairly flat and myself, one other lad and a female runner were pretty much in a litte group on our own. Pace was roughly 6.55. We made a left turn and the hills began straight away. Next 4 miles were a gradual climb but not 'too steep'. I had ran mile 2 with the other lad (the female Edenderry runner falling back) but kicked on then. I wouldnt see another runner for about another 20-21 miles. Was in my head about going to fast too early but was feeling good. Miles 6+7 were a combined 550ft climb and the effort levels were pretty high. Miles 8-13, while still uphill were not the same level of steepness. Got to the top at Sallys gap (approx 22.5k) in about 1.39.30 I think. 'All downhill from here' I thought. I thought wrong.
Had been taking Maurtens gels and salt tabs every 4-5 miles and they were going down ok. Also had a small 250ml bottle that I'd gotten at a water station around mile 3 and was filling that at each station and sipping away.
Downhill section staarted and some of them were pretty steep. Sounds great in theory but was partially difficult to keep control and as a result the hammers were taking a good beating. The next several miles, while net downhill, had some really steep but relatively short uphill sections. Around mile 16 one of these hills really hit me and my calfs, quads and hamstrings felt like they were gonna give and I decided to walk a bit. Maybe 30 secs. By the end of the race I'd have to do this 5 times, with one walk being maybe a minute long. Maybe it was a case of throwing the towel in but I genuinely felt something could go. Once I hit a flat or downhill part again, I was immediately able to pick the pace up again so maybe it was a good call. On mile 22/23, while taking one of these walk breaks, the Edenderry female runner came past me. It surprised me as I had heard anyone coming and I thought I was still a good bit clear. I went past her again on the next flat section but once another hill came along, she went by me and was off into the distance. Later learned she had won the female race the previous two years in 3.38 and 3.20 and would win this years in 3.09. She was about 4 mins behind me at The top of hill and must have paced herself much better than I did. Though she ran a great race in fairness to her. Anyway, a fast last 2 mile downhill finish and I crossed the line in a chip time of 3.10.47 for third place overall. Delighted and surpised with that time, given the course in question.

In hindsight and review, alot more hill work was definately needed to avoid those walks but I knew I hadn;t done enough before the race started. Overall mileage was good but specific hillwork was needed. My diet and that has been shocking too for the last couple of month as I;ve had loads on so definately stuff I can improve on during the summer for DCM. Actually looking forward to DCM now. In the shorter term, I'll take it easy for a few weeks with docklands 5k and the clonee and dunshaughlin 10ks at the end of the June the next races. We'll see how recovery goes before deciding on targets for them, if any.

WTD: 42.3m
MTD: 165.75m
YTD : 998.6m

ReeReeG

Well done, great result!! Sounds like a really tough race.

Sheep1978 wrote:

On mile 22/23, while taking one of these walk breaks, the Edenderry female runner came past me. It surprised me as I had heard anyone coming and I thought I was still a good bit clear. I went past her again on the next flat section but once another hill came along, she went by me and was off into the distance. Later learned she had won the female race the previous two years in 3.38 and 3.20 and would win this years in 3.09.

Yeah and she ran 2.51 in Rotterdam this year. Savage runner.

Sheep1978

ReeReeG wrote: »

Yeah and she ran 2.51 in Rotterdam this year. Savage runner.

really.? Jaysus:eek:

Wubble Wubble

That's a great time on that course. Congrats on the podium finish! Hope the recovery is going well.

With a strong training block and better diet etc over the next few months, sub-3 in this year's DCM would seem to be well within your capabilities. Keep up the good work.

scotindublin

Cracking time Daz......bodes well for DCM this year

Lazare

Incredible stuff man. You've put savage work in though, so well deserved.

chickey2

Fantastic result on such a tricky course. Looking forward to seeing how you do in DCM.

Unthought Known

Great time D. Those last couple of uphill sections were a real killer.

BrownEyes79

That’s just amazing D, to run nearly all of the race on your own, get a podium finish and a pb on that course with no real hill training is unbelievable. I can’t wait to see what you do in October!

Kellygirl

That is unreal running Daz! Can’t believe you were on your own for nearly the entire thing. Just amazing.

Sheep1978

Unthought Known wrote: »

Great time D. Those last couple of uphill sections were a real killer.

yeah kept thinking each one had to be the last climb - before turning a bend and seeing another hill:o

ariana`

Amazing performance and result D. Well done.

Damo 2k9

Cracking result for what was some savage training, congratulations!

Clonee 10k is a nice little course, you will definitely grab a good time there.

Singer

Very well ran. Some progression over the last couple of years!

Sheep1978

Thurs 30/05: 3.3m @ 8.20. first post marathon trot. Nice and easy.

MTD: 169m


Mon 03/06: 6m (for 6 euopean cups) @ 7.35. In work on a bank hol but got out at lunch for a few miles

Weds 05/06: 7m @ 7.49. Local loop. Legs felt a bit flat or something. Not sore or anything but just a bit lifeless

Fri 07/06: 9.2m @ 7.35. Back to the usual canal route into work. Legs felt better today.

Not much over the last couple of weeks, post marathon. Plenty of booze and rubbish food thrown in too. Want to give Dockland a good pop in another couple of weeks so will start introducing strides next week.


WTD: 22.2m
MTD: 22.2m
YTD : 1024.1m

Sheep1978

Tues 11/06: 7.3m total. Back up to the club session in Porterstown. No exact measurements but session was roughly 8*500m with 300m recovery. All pretty much flat out. Decided at the start to just do 4 as hadn't nothing anything fast in a few weeks. Stubborness got the better of me as usual and did the 8.

Wed 12/06: 5.9m @ 8.05. Legs were pretty sore/stiff after Tues night so out at lunch for some recovery miles

Thurs 13/06: Back up to porterstown. Jogged up for a warm up and session was 25 min tempo run. Pace was approx 6.40ish. 10.5m total for the night

Sun 16/06: Didnt end up getting out at all Fri or Sat so heading out early with a few from Blanch and drover out to Howth. Won't pretend I had any clue where I was running but I just followed the group. Pace was fine and the hills weren't too bad. Really enjoyed it but would still get lost at the minute if I tried to go out alone. 12.6m total


WTD: 36.3m
MTD: 58.5m
YTD : 1082.6m

Damo 2k9

Seen that run yesterday on Strava, wasnt a bad day out for it either, would love to try it one of the weekends.

Sheep1978

Damo 2k9 wrote: »

Seen that run yesterday on Strava, wasnt a bad day out for it either, would love to try it one of the weekends.

nicewith various terrain alright