Off the Fence....and looking to go sub 3 hrs

denis b wrote: »

Thanks for that. Definitely food for thought for my next plan. I have started back with lots of easy running until I get a few decent weeks under my belt.

Lots of easy running is certainly the way to go in my book for anyone trying to get back into after a break. Make sure you include a few easy parkrun in there, D, so you can keep it social

Kennyg71 wrote: »

Had look at your race report for Waterford half, no help I'm afraid very brief
no information.

Whoops....try Duanington or Ferris.

Killerz wrote: »

'Best laid'? Wow, I'm going to Waterford next year

Well done, nice result

Have you not got enough on your hands. It's talk like that that ended you up with Twins...........:p

Long time no post.......

I haven't gone away and I am still ticking along. I know it will be a bit late but I plan to do a report on Waterford HM for the record over the Crimbo as some interesting lessons learnt and worth noting for future reference.

Since Waterford I have been running almost every day. Took a week of easy running and then last week started to put some structure back into things. Next few week will all follow the same structure as the last two which was Hill session on Tuesday, LT/Tempo on Thursday, parkrun on Saturday and 14/15m MLR on Sunday. In between will be easy running.

The New Year will start with an eight week plan with Ballycotton 10 being the target race and taking in the Raheny 5 along the way. Might do the Fat Turkey over Christmas just for the craic.

The plan is also get back logging on here to keep me honest. Biggest factor as to what happens in Ballycotton and after will probably be how much S&C I do. I am still struggling a little with hip/back/glute issue and if I am serious about get some decent results I need wake up, smell the heather and get on with doing the right strength work. Easier said than done for me I am afraid.

In the meantime, I hope you all have a lovely Christmas and that 2017 is a good one for you and yours..............keep on running Folks :pac:

tang1 wrote: »

You have a sub 64 min pacing gig on the 5th of February next, don't forget that. Happy Christmas to A and yourself M.

I'll be there. Have a good one, B. I hope Santa is good to all the Tangs!

After a nice start to the year with the double parkrun on New Year Day I got struck down by "the dreaded Lurgy" and for a change I decided to just surrender to it so no running from Monday through Thursday.

Friday (06/01) - 6.3m @avg pace 09:17

Having signed up for Raheny Shamrocks to allow me to run the Dublin XC Masters on Sunday I dragged myself out for a course recci with Ferris and Murph on Friday morning. 6 nice easy run in good company followed by the obligatory coffee.

Saturday (07/01) - Rest

On RD Duty at St Anne's parkrun in the morning and had family stuff to do in the afternoon so no running.

Sunday (08/01) - 9m including Dublin XC Masters
Overall : 93 out of 261
M45 : 17 out of 50

This was my XC Debut and a great day to do it. It was by no means a baptism of fire and I'd say the purist were not happy with the conditions on the day. In racing terms the going was good to soft and soft in places. I didn't even bring the watch as from what I have been listening to around here and elsewhere time is irrelevant in XC.

After jogging over with Ferris and collecting my new team colours I linked up with Duanington and KennyG for a couple of warm-up miles while keeping an eye on a very competitive women's race. I then donned the spikes which I had borrowed for the occasion and went for a test drive, this time with DD and Murph.

After a bit of banter and good wishes all around, we headed for the start. The start was very soft and crowded and I made a rookie mistake of starting a little far back. No major hiccups at the start and after we took the first turn into the tree line I settled in for a tough slog. Started passing people straight away and took advantage of every gap me and me elbows could fit through. Avoided an early faller and headed for the first soft section.

My plan was to keep it steady, working to move through the field for the first three laps and then push on as much as I could in the final lap. Concentrating on the bodies around you and being very aware of position keep me from thinking too much about having to go round and around and around again. Lap 1 came and went.

Early in lap 2 DD passed me and pushed on moving very strongly. Didn't try to go after him as I am not in that kind of shape. As I turned down through the trees at the top of the course I found myself behind 3 Bros Pearse runners running side by side making it hard to pass........but I like a challenge so as we hit the U-turn at the bottom of the trees I took the inside line and passed all three in one go. This was not the only time during the race that my low centre of gravity worked in my favour and allowed me to hold a tighter line on some of the corners and gain positions. One of the BP lads pushed back ahead of me but neither of the other two managed it. He pushed on and while he only finished 14 secs ahead of me that accounted for 17 places.

Lap 3 was the really tough one. It was all about the grind. I still had one of the BP runners on my shoulder and had an MSB runner in front that I was focused on catching. I got passed here by another Raheny Runner which was only the 4th or 5th runner I can remember getting passed me. I was well up in terms of nett gains. The Raheny vest continued to pay off in terms of support. As it was a local race I knew a lot of people out supporting and got great support but the vest meant I got extra support from plenty of people I didn't know as well. However, I was not on a pacing gig today or an easy parkrun so there was no show of acknowledgement for support but instead I tried to repay it by digging in and giving as much as I could.

When the bell went for lap 4 I think I smiled a little inside knowing the end was near. My job now was not to lose any places and gain a few as the lap went on. My BP chaser was still there so I assumed in his head he was taking me on this lap but in my head he certainly wasn't. As we turned at the top of the course and down into the firm section through the tree I started to stretch the legs and for the first time since the off I felt I was moving well. I passed a few runners in this section, not sure how many but more 5 and less than 10 I'd say. I kept a tight line through the U-Turn at the end and passed another here. My BP chaser appeared on my right shoulder so made sure there was no room between me and the trees for him to pass. I heard someone say to a runner around behind me to dig in and that there was a few position there for him. I thought to myself I hope you are not counting me in that number Around here the BP guy touched my shoulder to let me know he was there but I already knew this and he said something like "coming through" as he moved up tighter on my right shoulder. Momentarily I think I thought I was at a parkrun and took a step left. Then I remembered what I was really there for and stepped right again closing the door and hugging the inside line on the top corner so tight I nearly clipped the tree. This was the last corner and I kicked for home straight off the bend. The ground was very soft here but I dug in and pumped the arms. Runners in front of me where getting closer faster than I thought so I changed from trying to hold off those behind to chasing down those in front of me. Spurred on once again by the great support I got another 3 or 4 at least before the line. The last guy I was chasing heard me coming, stepped left into my path and put a spurt on before the line. I ran out of space and time and couldn't get him but thoroughly enjoy the attempt

As we queued in the funnel I certainly knew I had had a good workout but wasn't 5k focked. Legs felt tired and the heart took a few minutes to settle. No urge to puke thought

A few "well done" exchanged with all the boardies, parkrunners and Raheny crew that ran and/or supported, followed by a couple of cool down miles with Duanington. On a whole I think most were happy enough with their days work. Finished off with a couple of well-earned cuppas back at race HQ.

I enjoyed my XC debut and will certainly be back. I think like a lot of things practice and race experience is essential at this discipline. I need to learn how much pain I can take and when I need to push to get the most out of myself. There were only 15 seconds between me and the guy 20 places ahead of me so on days like that he who dares wins. One of the speedy Raheny lads had siad to us before the start "to be brave".......while I heard him I didn't quite take in what he meant. I have a better understanding now and hopefully, the next day out I can be braver

Wubble Wubble wrote: »

That's a fine start M. I notice you finished right behind one of our lads in the end (the one you mentioned earlier?) He went sub-3 in DCM last year. Are you tempted to have a crack at the Leinster Masters in Dunboyne?

Cheers, J. Yep the guy I was trying to catch at end was MSB alright but not the same guy that passed on Lap 3. No plan to toe the line this weekend but stranger things have happened.

You happy enough with your own days work? You having a crack again yourself in Dunboyne?