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Every accomplishment starts with a decision to try
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Up the road in ALSAA!
http://www.irishrunner.ie/find-your-perfect-mile-pace/
I did this exact event last January, I'll probably show up next week too.
Thanks B , think ill give it a go they are usually good fun, do they do 12 minute pacers ?
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The Muppet wrote: »Thanks B , think ill give it a go they are usually good fun, do they do 12 minute pacers ?
I'm sure they do but you won't be running with them!
Cool hopefully see you both there if I haven't been lost on the bog of frogs in a snow storm on Sunday
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Bungy Girl wrote: »Probably just a typo but 25/3 is on the paths in St. Annes not XC. A good race nonetheless
Ugh, a road race! A misread more than a typo
thanks for spotting, I'd have been very disappointed rocking up in my spikes! 0 -
Annie get your Run wrote: »I'm sure they do but you won't be running with them!
I might have to , you wouldn't be advocating me not sticking to the plan would you?
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The Muppet wrote: »I might have to , you wouldn't be advocating me not sticking to the plan would you?
Touché!! Although.... a 1 mile anything is not on the plan so if you're gonna break it, break it in style
Have you any idea what your mile pace might be? What's your 5k pb again? I'll aim to go out with the 7 min pacer and see how close I can get to that.0 -
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Annie get your Run wrote: »Touché!! Although.... a 1 mile anything is not on the plan so if you're gonna break it, break it in style
Have you any idea what your mile pace might be? What's your 5k pb again? I'll aim to go out with the 7 min pacer and see how close I can get to that.
I know it was 7:12 in august 2015 for the Frank Grealy gratitude run in Morton stadium. I ran in the 8 min pacer group , someone else went for it on lap 4 and I followed him .
24.07 is my 5k pb.
Think I'd go with the 7 min pacers myself , I might make that now with a good wind behind me.
Spot the odd one out
http://www.sportsfile.com/id/1043566/
http://www.sportsfile.com/id/1043453/0 -
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The Muppet wrote: »I know it was 7:12 in august 2015 for the Frank Grealy gratitude run in Morton stadium. I ran in the 8 min pacer group , someone else went for it on lap 4 and I followed him .
24.07 is my 5k pb.
Think I'd go with the 7 min pacers myself , I might make that now with a good wind behind me.
Spot the odd one out
http://www.sportsfile.com/id/1043566/
http://www.sportsfile.com/id/1043453/
Brilliant, you can pace me so!!
I see DenisB in that photo too!0 -
The Muppet wrote: »You wouldn't be far off 6 pace over a mile as you are max would you?
I ran in my ordinary runners .
Maybe somewhere around 6:15 on a good day would be my guess, but there's no pacer for that. 0 -
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Maximus Alexander wrote: »Maybe somewhere around 6:15 on a good day would be my guess, but there's no pacer for that.
Just go to bed early every between now and then and cut back on the supermacs garlic chips, that would have to be worth a good 15 seconds. 0 -
Maximus Alexander wrote: »Maybe somewhere around 6:15 on a good day would be my guess, but there's no pacer for that.
Well you won't know for sure till you try!! It would be a good bench marker for the year to find out and then improve on it!The Muppet wrote: »I was rather hoping you'd pace me.:pac:
I didn't notice Denis, I didnt know him then.
Ron Hill is in it too which is the reason I ran all my races in a Ron Hill top last year. It was a great night my first ever race and i'll never forget it,. I surprised myself hugely , I thought going with the 8 min pacers was way too ambitious as my fastest mile to then was 9 +.
Ha ha eh no, my 5k pb is a good bit off yours so I expect you to leave me for dust anyway, it'll be a good tester for us both, see 'where we are'. 0 -
Annie get your Run wrote: »Ha ha eh no, my 5k pb is a good bit off yours so I expect you to leave me for dust anyway, it'll be a good tester for us both, see 'where we are'.
It will be interesting to see where we are , That pb was at the end of last years graduate plan, I don't think I am in that condition now , too many mince pies and not enough running but we'll see.0 -
Monday 9th Jan
Bike in & out of work, usual 24.2 miles
Tuesday 10th Jan
1 mile at 11:10 avg HR 133 (jogged to club)
4 miles at 10:44 avg HR 143 (splits 10:46, 10:31, 10:30 with company and 11:03 back home solo)
Had planned to do club session but was feeling crap all day in work, dizzy and tired, possibly a bit sinusy. Had a mini snooze on the train on the way home and felt a bit better so headed up to meet a few others doing easy run on the road as I felt like some company. Too fast for 'easy' so well call it steady. Felt much better on this than Sunday's slog.
Wednesday 11th Jan
Nada, just not feeling 100% and with the ferocious wind I decided to leave the bike at home... was glad when I read other people's experiences on their commutes, it would have been grand had I been feeling 100% and full of beans. Considered going for a jog after work briefly but decided not to bother.
Thursday 12th Jan
Was feeling a little better, or at least not dizzy, so decided to try a club session. Jogged up in the snow, it was bitterly cold but I had my toasty jacket on so was actually lovely. Session was 4 x 5 mins at 10k pace. I should know what lap times equate to my current 10k pace but I don't, I figured just over 2 mins a lap would be okay but possibly should have been more like 2:05/6. I love that the club has changed the senior session to mins instead of no of laps as it means we all get the same recovery time and I don't still have a lap to do when everyone else is finished. It's much more inclusive. This was tough but enjoyable despite the snow and wind blowing around the track.
1 mile @ 11:28 avg HR 129 jogged to the club
.2 mile stride outs @ 9:06 avg hr 143
3.1 mile session below
1 mile @ 11:41 avg hr 134
Lap 1 |.6 mi | 5:06| 7:36 | 163 | z5 vo2max
Lap 2 |.1 mi | 1:36| 11:56| 165 | z1 active recovery
Lap 3 |.6 mi | 5:01 | 8:10 | 168 | z4 threshold
Lap 4 |.1 mi | 1:41| 11:29 | 155 | z1 active recovery
Lap 5 |.6 mi | 5:00| 7:40 | 168 | z5 vo2max
Lap 6 |.1 mi | 1:39| 13:42| 150 | z1 active recovery
Lap 7 |.6 mi | 5:01 | 8:13 | 169 | z4 threshold
Lap 8 |.1 mi | 1:54 | 11:46 | 146 | z2 endurance
If my understanding of zones is right I should have been in the threshold zone for this session rather than vo2 max which I think equates to 3K pace?!
Friday 13th Jan
2.6 miles @ avg HR 125.
Had notions of going up to the PP to run the trails as working from home today but the traffic was rubbish due to road works and the dog didn't want to be in the car so back home, walked him (usual 1.5 mile loop) and back out for a slow jog trying to keep HR around 120/125 ish. Bitterly cold but absolutely beautiful day out there, what a stunning blue sky!
Still not feeling 100%. Not sure if I"m coming down with something or whether it's the thyroid. Anyway, much to Anna's bitter disappointment we're not doing the IMRA howth race this weekend, I don't think being dizzy at the summit of a big hill is a great idea...Hopefully I'll be feeling better before the paced mile next Wednesday! 0 -
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Hope you're feeling better soon AM, can't believe you wussed out on Howth...
.....runs for cover
I know, it's terrible, especially given all the pleading messages you sent saying 'please can we do howth'....:D plenty of opportunity for IMRA Anna
Chickey sorry you're under the weather too, hopefully we'll all make the next one!0 -
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Saturday 14th January
Cabinteely parkrun 35 min pacer: 3.1 miles in 34:56(ish!)
Splits 10:52, 11:11, 10:57 (10:41 for the .1).
Decided literally mins before the off that we'd have a 25 min, 30 min and 35 min pacer given the number of newebies there today. So a quick consult with the resident pacing experts as to the pace but no time to set the watch up with average pace which I only realised after the first mile had beeped! Anyway, ended up running most of the first small lap solo as loads of people went off too fast but picked up a few people on the second lap and encouraged them around. Because of the ups and downs I think you need to pace there regularly to get the hang of it and go faster on the downs to allow a few seconds slower on the ups. Anyway, managed the time pretty well, my watch said 35:00 when I stopped it and indeed still says 'elapsed time 35:00' on strava. But the official result was 35:03, given I went back to shout a few more people over the line I'll take that, my pacees were all under the 35 but turns out none of them were registered :rolleyes: Hopefully they'll be back! Thoroughly enjoyed this and considering attempting pacing 30 mins next week but that's way more responsibility :eek:
Sunday 15th Janurary
AM 5.2 miles @ 11:27 avg HR 129
Not the most pleasant of days, windy and damp. Made a real effort to keep this within the easy HR range by just displaying that screen and doing loops of the village. Had thought I might do 6 miles but was finding it harder to keep the HR down in the last mile so cut it short at 5.2.
PM: Cycled down to the cow park where we were hosting the Leinster XC. Got down just before the Masters women race where we had a team. Top field including Pauline Curly. Great running by our women one of whom got on the podium with PC for third in her age category. Brilliant result. Stayed around to watch a thrilling masters mens race that included Wubble Wubble and Adrian, well done to you both and lovely to catch up today. Another strong performance from us in the Intermediate women with second team and LB finishing in 3rd place. Finished up the day watching one of our top men leading for the first 2 laps in the mens intermediate, I think he finished 5th in the end as the field really spread out. A pleasure to finally meet Duathington who put in a great performance for RS today, I'd imagine the club had a great day out with such a strong field in the masters too! Well done to all.
I didn't have the GPS on for this but was running back and forth and up and down to get in as many shouts as possible on the course, according to the activity tracker I did 3 miles in the cow park alone Shoulda turned the watch on!! Feeling a little better than of late so hopefully whatever it was is gone now. 0 -
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. At this rate I'll be lucky cover the 5 miles in Raheny. 
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