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Laineyfrecks wrote: »Well done on all the Vegas runs
That's what happens when jetlag has you up at 6am every morning. I don't think I'd ever run 7 days in a row before.0 -
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Raheny 5 mile 2020
Mile 1: Traffic, traffic and more traffic.
I'd been keeping half an eye on the start but still managed to arrive when it was already packed. Tried to work my way up through the throng of runners behind M and B and eventually settled in where I thought would be good, co-incidentally right beside WW. After what seemed like an age waiting, we were eventually off. So, it turns out that I started too far back, as usual.
The first mile was thus spent trying to find gaps so that I could at least get somewhere near target pace. Alas, 6:51. I did definitely make up time in the second half of the mile as at one stage avg. pace was coming in at 7:20.
Still, and I pretty much always say this, I need to get into position earlier and make sure that I'm further forward starting off.
Mile 2: Easing into it.
Things were slowly starting to open up and there was definitely more space to run in. Turned onto All Saints road and got my first shout out from A and Skyblue on the corner. A hundred or so metres after that got a shout out from L, who was stewarding on one of the roundabouts. Left turn into the bus lane on the Howth Road. A bit tighter along here, but I'm still making progress through the field. Left again onto Sybil Hill Road and down to the two mile marker at the entrance to St Anne's. Got a shout out from the club coach around here.
Mile 3: Pushing on.
I'm still generally working my way up through the field and start to push the pace a bit more on the downhill. Effort levels are definitley starting to creep up, but I'm feeling good and making good progress. Mile 3 comes in at 6:21.
Mile 4: Focus.
As we enter St. Anne's I move from one group and latch onto another, realising that I'm now on WW's shoulder. Stick with him onto the Avenue and then try to find cover as I start to feel the wind. I'm still working through the field though, so I'm only getting a couple of seconds respite before moving on to the next windblock :P. See a few other boardsies heading back along the avenue on their final miles. Hopefully I'll be closer to some of them next year. Slow down to take the u-turn and take a second to motivate myself to up the pace again after. Mile 4 beeps at 6:24.
Mile 5: Survive.
I'm definitely starting to feel it now. On the 4 mile beep, watch also showed a total time of 26:06, so a final mile of 6:23 should see me under 32:30, assuming that Garmin distance matches up with reality (It never does). The crowd is getting louder now and there are lots of encouragement about there being "only a mile to go". I passed the 4 mile mark a minute ago, how can there still be a mile to go? Why won't this end? Out of the park and onto the "home straight". I'm trying to push the pace under 6:20, but the legs are having none of it. Get another shout out from A and get a good boost. Turn right onto the slight uphill around All Saints Park and try to keep the effort up. Want to slow down, sure I have sub-33 in the bag, but manage to keep those voices at bay.
Get near the right turn at the top of the park and start winding up for the finish. Around the final right and the finish line looks like it's still about half a mile away! Too late to back out now. Just keep going. Keep the legs turning over and overtake a few more runners in the dash for the line over the final 10 metres. Stop the watch at 32:26. Delighted and exhausted.
A is waiting for me just after the finish line with P and G. Chat for a minute and head off to get my goody bag before heading off. Catch up with WW again after, he PB'd for the second time in 8 days, so was delighted. Walked back to St Anne's with A and bumped into D, who'd been stewarding on Sybil Hill Road. He congratulated me on my time, which he'd checked on the official results. Not sub-32:30 as I'd thought
. Two bloody seconds! Still, delighted with 32:31. I'll be back next year, I've unfinished business!
Cumulative Time|Distance|Avg Pace|Avg HR|Max HR|Elev Gain|Elev Loss|Avg Run Cadence
06:51|1|06:52|147|161|20|23|188
13:25|1|06:33|161|164|23|13|189
19:45|1|06:21|162|165|13|43|189
26:09|1|06:24|167|170|20|10|189
32:21|1|06:12|171|175|30|16|192
32:26|0.02|04:20|175|175|0|0|207
32:26|5.02|06:28|161|175|108|102|1890 -
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mister paul wrote: »Not me. I'm only on 80. My wife was running her 100th.
Ah I get you now Maybe she'll share 
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Week starting 2020-02-17
Plan:
Monday: Rest
Tuesday: Club Session
Wednesday: 5m rec
Thursday: 8m easy
Friday: 5m easy
Saturday: 35 min @ Tempo
Sunday: 14m mlr
Actual:
Monday: Rest
Tuesday: Left glute and hip were a bit niggly so no club for me, quelle surprise. Went out for an easy run instead. No issues really, other than fatigue in the general glute/hip area. Booked in to see the physio in Wednesday afternoon.
Distance: 5.00 miles @ 8:42, avg. hr: 126
Wednesday: With the club session skipped, I went back to the session on the boards plan for this one; 6 x 4 mins @ CV w/ 2 min jogging recovery. Perfect for a windy lunchtime out along the seafront at Clontarf. Actually, things went better than I'd expected and 5 of the 6 reps were within the prescribed CV range of 6:29 - 6:38. The fifth rep, which was the final rep with the wind was a touch fast, averaging 6:26 pace. Reps 3, 4 and 6 were into the wind, with the first half of the 3rd running sideways to counter the crosswind that I then had to turn into. Felt like I was hardly moving for the second half of that rep, but still managed to hit the paces.
Laps|Distance|Avg Pace|Avg HR|Max HR|Avg Run Cadence
4|0.61|06:33|148|154|188
6|0.61|06:34|149|158|189
8|0.6|06:37|156|167|192
10|0.61|06:35|158|164|193
12|0.62|06:26|154|162|190
14|0.61|06:31|158|167|196
Physio after the session, nothing much to report thankfully. Hip just a bit tight so he eased that out and sent me on my merry way.
Distance: 8.62 miles in total
Thursday: Rest / flights
Friday: Easy holiday miles along the seafront with A. Great to be able to run together in the sun.
Distance: 5.01 miles @ 9:51, avg. hr: 117
Saturday: 35 minutes @ Tempo. Ran this along the seafront between Marbella and Puerto Banús. Turned back towards Marbella with 4 minutes left on the tempo. Effort levels immediately went up as I battled the wind that I hadn't noticed at my back. Got through it though. Cooled down back to the hotel.
Distance|Avg Pace|Avg HR|Max HR|Elev Gain|Elev Loss|Avg Run Cadence
1|07:12|142|150|13|13|185
1|07:04|151|155|3|10|187
1|07:04|154|157|3|7|186
1|07:10|156|159|3|3|186
0.91|07:10|160|165|7|13|188
Distance: 9.10 miles in total
Sunday: I was a bit pushed for time after a lazy start to the morning, so cut this down to 2 hours instead of the 14 miles that I'd planned. Had to get back to the hotel before 11 for breakfast. Ran the first 70 minutes with A, who was out for 90 and turned for home at that point. Again, great to be able to run together. The final 30 minutes or so were into the same wind as the final part of the Tempo although it had less of an impact at an easy pace.
Distance: 12.31 miles @ 9:44, avg. hr: 118
Weekly totals
Running: 40.1 miles
Cycling: 20.5 miles0
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