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Once in a Lifetime....for now
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OOnegative wrote: »23rd of June 7.30pm Dunshaughlin 10km, arguably the best 10k in Ireland.
+1 to this, a great race.
Also a great club race is St. Cocas 5k on Friday 29th of June, maybe do the double
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And there ends my running for the week. Had a little chat with a friend on Thursday evening and got talking about my year of running and how little had preceded it. As I listened to myself talk I realised how little break I had over the year. Now I had run 4 consecutive days after a half and was already back to 10 mile run. Perhaps a couple of weeks gentle running would be fine but bearing in mind my intention to start the Grads plan for 5/10k next week I decided to give the body 4/5 days of a total break from running to be followed by a few days of very easy runs before starting the plan.
I know it's not scientific but it just seemed the common sense thing to do. Time will tell I guess.
We're all different - some do take a recovery week every 4-5 weeks, others don't - all depends on what works.
After bohermeen, my coach had me do a week of easy running before we tackled a new training plan.
I run 7 days and have had about 4 days off this year - I find if I break the habit of running the body goes into full Homer Simpson mode
- so my easy days are easy! 0 -
Week ending 25/03/18
Monday 19th: Last day of my few days rest.
Tuesday 20th: A few easy laps around Johnstown Park. 5.15 miles @ 9:14
Wednesday 21st: I went out for a gentle run with her indoors as she eases her way back after injury. Did a bit around Marlay Park and then down to St Endas Park for a nice lap and back to Marlay. 6.21 miles @ 10:16
Thursday 22nd: Decided to go out to Howth for this one but hadn't really got a plan in mind. On the drive out I decided I'd do the cliff path. I hadn't been on it since before McDonalds arrived in the country! What a brilliant decision. I loved it. Steep steps, narrow paths, great views of Dublin Bay. Trundled down the hill into Howth and decided to go out to the end of the pier. Turned back towards Sutton and took the notion to throw in a couple of Kms at tempo. Talk about making it up as I went along. :pac: So the slow up hills, faster tempo and easy bits averaged out at 9:19 per mile for the 9.61 mile loop.
Friday 23rd: Legs in ribbons! Well the quads mainly. I still felt like getting out for something easy so just trundled around Johnstown and Poppintree Parks for 6.22 miles @ 9:20.
Saturday 24th: Finally got to complete the Dublin set of Parkruns as Darndale was up and running again. Legs felt even worse than the day before so I decided against even doing a warmup. Only 20 were taking part. After 2k it was clear that the strange opportunity to be a first finisher was real. I'd just done them at HM pace but only had one lad left with me. I picked it up a bit and shook him off. Probably the slowest time of the weekend to get over the line first but hey ho...it's now recorded forever
3.1 miles in 21:07
Sunday 25th: 14 miles @ 9:05. Still stiff but decided I'd play it by ear and make a decision at each crossroads! After a few K I loosened up a bit. Passed by the fire damaged Metro Hotel in Ballymun. It didnt look as bad as I thought it might. At this point I decided to head out to the airport and do a lap around it. Beautiful sunny morning, an absolute joy to be out. Found myself going a bit too fast on the long straights parallel to the runways but just went with it. Loved the run!!
So after a week of free styling it's back to a plan next week, the grads 5-10k plan. I won't be welded to it and will tweak it to allow a few more laps of Howth and a few races along the way. Aiming towards Dunshaughlin 10k and St Cocas a few days later. Thinking of throwing in the Donadea Castle 10k and the Bob Heffernan along the way.
Congrats to Ariana and HBS for two shiny new PBs and excellently run 10 mile races today. Well deserved rewards for their training. 0 -
Saturday 24th: Finally got to complete the Dublin set of Parkruns as Darndale was up and running again. Legs felt even worse than the day before so I decided against even doing a warmup. Only 20 were taking part. After 2k it was clear that the strange opportunity to be a first finisher was real. I'd just done them at HM pace but only had one lad left with me. I picked it up a bit and shook him off. Probably the slowest time of the weekend to get over the line first but hey ho...it's now recorded forever 3.1 miles in 21:07
Now you're just showing off Congratulations S, that can never be taken away from you. 0 -
Unthought Known wrote: »Now you're just showing off Congratulations S, that can never be taken away from you.
Haha...On a serious note I have to say I have the height of respect for the volunteers out there. I know the volunteers nationwide deserve great credit but this group are in a different league. To battle against constant cancellations, low numbers and huge parkruns nearby in St Anne's and Malahide and keep it going is truly amazing. Such a determination to make use of a local resource and encourage others to do so. Kudos to each and every one of them!0 -
Week ending 25/03/18
Monday 19th: Last day of my few days rest.
Thursday 22nd: Decided to go out to Howth for this one but hadn't really got a plan in mind. On the drive out I decided I'd do the cliff path. I hadn't been on it since before McDonalds arrived in the country! What a brilliant decision. I loved it. Steep steps, narrow paths, great views of Dublin Bay. Trundled down the hill into Howth and decided to go out to the end of the pier. Turned back towards Sutton and took the notion to throw in a couple of Kms at tempo. Talk about making it up as I went along. :pac: So the slow up hills, faster tempo and easy bits averaged out at 9:19 per mile for the 9.61 mile loop.
Sounds to me like you would have enjoyed Baby75’s trail run today. Maybe you should do one with her
Good luck with the 5-10km plan. Looking forward to seeing how it goes for you.0 -
Thanks for the mention S, i'm honoured
Well done again on your first finisher, nice to have that no matter what the pace you were still faster than 19 other runners on the day and it sounds like it was no bother to you either
Looking forward to following you following the 5-10km plan.0 -
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scotindublin wrote: »Good to get in the winners enclosure S! I have no doubts you will smash the 5/10k plans....a bit of a different type of training for you.
Yeah it is kinda....it's only the sessions that are different to the half plan. The easy days are pretty much the same but the sessions seem to be of a shorter and faster variety...the sort I struggled with on the rare occasion they were on the half plan. :pac:
Glad to read elsewhere that you're good to go again. 0 -
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Nice one, congrats on the parkrun result!!
And straight on to the new targets now, good stuff. I love this stage in training - starting a new plan, eyeing up new goals, etc - it's all out there.
Haha, it sure is. However I'm looking out the window at black threatening clouds and my trip to the Khyber for some hill sprints is not something I'm feeling the love for!! Character building they say! Pmsl0 -
So I'm back on a plan and loving it. I made my mind up to vary this one a little bit particularly for the first 6/7 weeks. I'm hoping to do 45/50 miles a week, throw in a few races but do them as sessions, get a good hill run in at least 2 weeks in 3 and keep all the easy days really easy. Hopefully there will be a good 5 and 10k at the end of it! :eek:
Monday 26th: 3.25 miles gently jogged round the local park. It was needed after the 14 miles of the day before!
Tuesday 27th: Tuesdays, Thursdays and Fridays on the plan are down as 60 mins very easy pace. I'm planning to do more in the 70/75 minute range at the moment but paces will definitely be very comfortable. Did a loop around Beaumont and Whitehall at a 9:23 pace for 7.36 miles.
Wednesday 28th: Yay, back to sessions day! 8*1 minute hill sprints was asked for so off over to the Kyber I took myself. Did a lap of the acres as a warm up and then set about it. Paces were pretty much spot on but it wasn't easy with a stiff cold breeze blowing down the hill. Cooldown brought the miles to 7.28
Thursday 29th: I enjoyed my time in the Park so much that I headed back again. Plenty of grass running, plenty of easy pace, more than plenty of enjoyment. It's good to be alive! 8.25 miles @ 9:21
Friday 30th: Time for a hill run! Craugh and Tibradden Woods were the destination. Some steep ascents in parts which I probably attacked a bit over enthusiastically! It's a great way to warm up quickly :pac: Settled into a nice rhythm after that and really enjoyed it. 'Twas a dark and misty morning and there were none of the usual views of the city through the low cloud. There had been a light snowfall the night before which made for a really beautiful setting. Most uplifting run of the year so far. 5.29 miles @ 9:38
Saturday 31st: Parkrun day and session day. Session said tempo run for 30 mins, Parkrun said no! Best compromise I could reach was to do it at my hoped for 10k pace. I did that but it wasn't as easy as it should have been. The 975ft of climbing the day before had left the legs a bit heavy. :eek: Having completed all the Dublin set of Parkruns last week I went to Navan for this. It was a very enjoyable morning. Sam Maguire was a special guest and most of the runners wore their county colours which made for a very colourful crowd. Kildare was the first finisher...what's rare is wonderful!
Sunday 1st: Back to the Park for a Sunday morning jaunt. Not as busy there as it usually is what with it being a day of huge significance on the Catholic and chocolate manufacturers calendar. Pottered about while on some sort of high...not sure if it was endorphins or just a strange reaction to very little sleep after my night shift. For the record I covered 12.16 miles at a pretty even paced 9:17 per mile.
So that was the week that was. Man Utd won, Leinster won, the boys in blue won yet another title and Swashbuckler produced a fantastic performance in the Adare 10k. That lad has an infectious enthusiasm and work ethic, something many of us could learn from...dodgy choice of tattoos though! :pac:
For the week to come....more of the same and a trip to a 10k in Donadea. I'll either do that at tempo or at a 6*5 mins at Threshold with 2 min jogged recoveries as the plan suggests...Not sure which would be best.
On another note.....after 5 months of lacking any interest in DCM 18 I think I feel a stirring! It's not much but there's every possibility it will grow to a stomach bursting Alien type creature over the coming weeks 0 -
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