gramar wrote: » You're in good shape for Sunday J and you've followed your plan very well. Looking at your first post and a 10km under 53 looks like it'll be easily achieved and most likely a bit under 50 if the 5 mile run last month and the training is anything to go by. Only trouble might be the weather. I saw a headline that said 'unseasonably wet weekend' which probably means wind too so I hope that won't be too much of a factor. Look forward to reading how you get on.
gramar wrote: » A few things didnt go your way in the race J but it was still a minute under your initial target time despite the conditions, the course and the pitstop so you know you have sub 50 in you. Shame about the injury too, hopefully won't be much and the physio can set you on the way to recovery on Friday. I don't know the first thing about that kind of injury so be interesting to know more.
gramar wrote: » Good to see the knee problem has taken care of itself. I know what you mean about your head imagining something that isn’t there. I was doing the same for a few runs when my heel was at me, almost trying to convince myself there was still something there when it was fine. I wonder should you throw in a few faster km’s? No surprise to see me say that I hear you say. My reasoning/warped logic is the following – looking back over your log the only times your pace is under 5mins is when racing so it might be a bit of a shock to the system when you do especially trying to hit 5mins or under for 10km. Maybe on longer runs do a fast km every second or third one to shake it up a bit?
gramar wrote: » I never thought I'd see the day when someone took my advice! Seemed to go well all the same as you were feeling good and it's also a good negative split even if only a training run. First 4km 23:16 and 20:05 for the second 4.
gramar wrote: » I only suggested doing a few faster kms in your runs, I didn't think you were going to do 15x200 flat out! I was hurting after just two 100m sprints so I can only imagine your legs after what you did. The run last night will have helped and with 2 and a bit weeks to the 10km you'll be fully recovered and raring to go. As for running a couple of weeks before the Clonakilty half, I think it's loads of time and should be very good preparation. You'll recover a lot faster from that than you will the 15x200m!
HigginsJ wrote: » 6th October 4km in 21 minutes 12 seconds (5:18 average) Time constraints, crazy non willing to go to bed children and dark country roads (need a head torch or something) limited me to a very short run thursday night. The 3rd km was 4:38 though which was a good effort. Tomorrow looks like it is going to be dry, sunny & 16c for the race, so pretty good conditions. Have to collect my race pack in the morning. Will do 2.5km at a very gentle pace (over 6:45 per km) with a few strides thrown in. Then will go through series of stretches. Despite how the Curragh Chase 10km went in the end the warm up run & stretches put me in a good place so dont see any need to change this. My goal will be sub 49 minutes which is a very realistic target.
