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Spiral out - keep going

13567…10

Comments

  • #102
    skyblue46
    Registered Users Posts: 4,807 ✭✭✭skyblue46


    Laineyfrecks wrote: »
    Pmsl at this...only way he'll beat F is with his pink Vaporflys :D

    Ah T will get her some time soon...vapourflys or not!


  • #103
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,021 ✭✭✭Kellygirl


    Only got to read this report now. Slowly making my way through them all. Fantastic first marathon and great meeting you two in McGrattans. Hopefully see you down here at some stage.


  • #104
    Dealerz2.0
    Registered Users Posts: 470 ✭✭Dealerz2.0


    A brilliant debut- well done T


  • #105
    Bluesquare
    Registered Users Posts: 1,314 ✭✭✭Bluesquare


    A brilliant run- well done !


  • #106
    Huzzah!
    Registered Users Posts: 1,799 ✭✭✭Huzzah!


    Fantastic debut. You battled the mental demons and won. Fair play on backing yourself after the tough spell to push on once you felt better. Very well done to you.


  • #107
    Mr. Guappa
    Registered Users Posts: 7,765 ✭✭✭Mr. Guappa


    Great race T. That training plan worked a treat for you - it strikes me that it gave you strength in the legs, but also in the mind.

    As I said in McGrattan's, your progress for a relatively new runner is amazing.


  • #108
    Wubble Wubble
    Registered Users Posts: 2,601 ✭✭✭Wubble Wubble


    Treviso wrote: »
    DCM 2019 Race report

    Said I would write this report while I can actually remember some of the race.

    Miles 19-22
    Was a happier camper now that I was in the safety of the group. Was smiling through the crowds in Rathgar and relaxed into a nice stride. Was really starting to see a lot of walkers on the course, probably more noticeable with the roads being a bit narrower. Headed into Milltown and my mind starting focussing on heartbreak hill. I obviously heard the horror stories about it but also read it wasn't too bad as well. It took forever to reach it but when we did it was grand to get up over it. Worst part was trying not to run into walkers on the ascent.
    7.41,7.51,7.52,7.58

    Miles 23-finish
    Not sure what happened to me going down Fosters Ave, whether it was me taking that breather with the pace group or the last caffeine gel had started to kick in, but I felt good. Mentally it was only 4 miles left and I had to empty a now refuelled tank. I left the pacer group behind and began to up the pace. Was passing out so many people it made me feel even stronger. The challenge here was trying to weave in and out of people in front. On the turn into Merrion road, I was in the zone and upped the pace again. The road seemed to go on for bloody ages though. To be honest, I barely even recognised the crowds on the home straight - was so focused on keeping the pace up. Finally saw the finishing line up ahead and it was then I started to smile and take in what I had done. Kept the pace up enough over the finishing line to ensure some other runner didn't ruin my finishing photo :D:D
    7.38,7.26,7.15,7.00 & 6.20 last sprint

    Chip time - 3.26.32

    Was so happy with the result and the way it planned out. There was a point mid race where I felt things may have been going wrong but gotta trust the boards strategy I suppose. The way I finished was similar to the Charleville HM, full of energy. From the TDL event services website it states that I passed nearly 400 runners in the last 2.2k :eek:

    Was great to meet up with loads of the novices and not so novices crew in McGrattans afterwards. I don't think I've allowed the result to fully sink in yet, might take a few days/weeks for that to happen. Already, I'm thinking ahead for 2020 and what races to target. Looks like I'll be back again next year.

    That's some debut marathon. How good did that feel, passing so many at the end? You'll take a chunk off that next time.


  • #109
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Wubble Wubble wrote: »
    That's some debut marathon. How good did that feel, passing so many at the end? You'll take a chunk off that next time.

    Thanks WW, it did make me feel even better passing out so many at the end. Guess there was more time in me alright but for the first marathon I'd rather the finish I had than struggling/suffering at the end

    Maybe next one I'll go off too fast, explode around mile 20 and shuffle my way home :D


  • #110
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Just trying to decide on my next block of training and which plan to follow. I was going to carry on with P&D's faster road running but the OH has provided me with a quite interesting plan that she followed last year. Lots of varied running in it. She did get injured doing it but I think I'll go with it!

    Next race to target is Dungarvan 10 mile in Feb(Providing I get an entry) , will start the plan sometime late November after a few weeks of easy running


  • #111
    skyblue46
    Registered Users Posts: 4,807 ✭✭✭skyblue46


    Treviso wrote: »
    Just trying to decide on my next block of training and which plan to follow. I was going to carry on with P&D's faster road running but the OH has provided me with a quite interesting plan that she followed last year. Lots of varied running in it. She did get injured doing it but I think I'll go with it!

    Next race to target is Dungarvan 10 mile in Feb(Providing I get an entry) , will start the plan sometime late November after a few weeks of easy running

    I hear the John Treacy sold out in a couple of hours.....and not a lottery in sight!


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  • #112
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    skyblue46 wrote: »
    I hear the John Treacy sold out in a couple of hours.....and not a lottery in sight!

    Yep, we both got our entries in at 6.30am this morning! Sold out by 10.30am


  • #113
    skyblue46
    Registered Users Posts: 4,807 ✭✭✭skyblue46


    Treviso wrote: »
    Yep, we both got our entries in at 6.30am this morning! Sold out by 10.30am

    Ah great...nice to have a target!


  • #114
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    So I took a full week off after DCM to let the body recover and then I had to go to the US for the week with work. I did plan to do some running over but wasn't concerned if I didn't. Turns out I didn't get much free time over there and only managed a 3 mile treadmill (never again).

    Monday 12th - 5m easy @ 8.54
    Had my first real run today since DCM and really enjoyed it. It was faster than a normal easy run but my legs wanted to go today so just ran at a decent enough pace.

    Will do 3 more easy runs this week, hoping to hit 20-25 miles for the week. Then next week I will start to incorporate some parts of the new plan before going into it properly the following week.

    In other news (look away skyblue), thanks to Swashbuckler's thread I managed to pick up a pair of NEXT% on the nike store for 22% off. Was planning to get a pair anyway. Only drawback is they are pink, I now know I'm willing to endure any mortification for a race if it saves me any bit of money :D


  • #115
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Treviso wrote: »
    So I took a full week off after DCM to let the body recover and then I had to go to the US for the week with work. I did plan to do some running over but wasn't concerned if I didn't. Turns out I didn't get much free time over there and only managed a 3 mile treadmill (never again).

    Monday 12th - 5m easy @ 8.54
    Had my first real run today since DCM and really enjoyed it. It was faster than a normal easy run but my legs wanted to go today so just ran at a decent enough pace.

    Will do 3 more easy runs this week, hoping to hit 20-25 miles for the week. Then next week I will start to incorporate some parts of the new plan before going into it properly the following week.

    In other news (look away skyblue), thanks to Swashbuckler's thread I managed to pick up a pair of NEXT% on the nike store for 22% off. Was planning to get a pair anyway. Only drawback is they are pink, I now know I'm willing to endure any mortification for a race if it saves me any bit of money :D

    Ah you got the pink ones ;)

    Hopefully i see you at a race in the near future if only to watch you zoom by:eek: Look forward to hearing the reviews on them :D


  • #116
    Comic Book Guy
    Registered Users, Registered Users 2 Posts: 3,476 ✭✭✭Comic Book Guy


    Good choice with the pink, should help you speed by people just to avoid the mortification!! No stopping ya now T!


  • #117
    skyblue46
    Registered Users Posts: 4,807 ✭✭✭skyblue46


    Treviso wrote: »
    In other news (look away skyblue), thanks to Swashbuckler's thread I managed to pick up a pair of NEXT% on the nike store for 22% off. Was planning to get a pair anyway. Only drawback is they are pink, I now know I'm willing to sell my soul to the devil if it saves me a few seconds :D

    Fixed that for you. :D;)


  • #118
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Mixed week for me last week, after the first proper run back on Tuesday, I did the following:

    Wednesday 13th - 7m easy progress run @8.24avg
    Planned to do 7m easy but was feeling great going around the mahon loop. So I upped the pace as I went around, still feeling like I was running at a comfortable pace. Last two miles were sub 8min/miles. It was lashing from start to finish but I loved it. Barely anyone was outside and I felt I had the whole place to myself.

    Friday 15th - 5m easy @8.57
    Again felt great for this run, running on grass/mud in my XC shoes is a nice change to the norm and again I had the place to myself. I do think Winter running is a favourite of mine.

    I did plan on running a 10m on Sunday but decided not to run it. For some weird reason on Friday evening, I developed a pain in my right foot - felt like an impact bruising pain but didn't have any impact that I can remember. On Saturday it was still at me so decided to rest for a day or 2. Knew that it wasn't a serious injury but no point risking it

    Monday 18th - 5m GA @8.28
    Woke up today with no foot pain so did 5m on grass. Paces may have been a bit fast on this one but wanted a bit more effort after missing the weekends run.

    Going to try to follow my plan fully this week and see how it goes. Plenty of interesting running on the way, which is exciting.


  • #119
    Comic Book Guy
    Registered Users, Registered Users 2 Posts: 3,476 ✭✭✭Comic Book Guy


    What plan you going with T? Is the 10 mile in February your next race?


  • #120
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    It's a plan from a local club that I'm interested be joining. Has plenty of varied and tough running in it, along with easy runs, but I'm excited just looking at it. Just trying to decide on paces to go at. It should bring me up to the Cork half in June and then I'll decide whether to keep with it for DCM or revert to the same P&D plan.

    Next target race is the John Treacy 10 in February but will probably do the Togher 5k end of December. I do plan on doing more races this year than last but will keep to those 2 till the spring. What are your plans racing wise J? I can only imagine what sort of times you would put in on the shorter stuff!


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  • #121
    Comic Book Guy
    Registered Users, Registered Users 2 Posts: 3,476 ✭✭✭Comic Book Guy


    Very good, you have a nice plan there for 2020.

    I'm going to start FRR half plan in early January for a couple of local half's in March and April, I want to get under 90 mins for it.
    Will probably bridge the gap up to dcm training starting again by doing a 5k plan, never actually raced one! That's my initial plan for next year at the moment but subject to change!

    Looking forward to following your progress over next 12 months!


  • #122
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Good week this week as I managed to complete the full training plan week. Delighted to be back into the swing of things. The difference in pacing from the P&D plodding is a welcome change too

    Monday 18th - 5 miles easy 8.28avg

    Nice conditions for this run on the grass - didn't need to wear the spikes at all. I've done my easy runs a bit too fast this week so will change that next week. Reduced the miles from 7 to 5 miles for this

    Tuesday 19th - 5m easy + 2m @7min

    Something different and again my easy miles were way too fast, which meant the last 2 miles were probably tougher than they should have been. Really enjoyed it though, compared to an all easy GA run

    Thursday 21st - 4 miles easy

    Really muddy conditions on grass - lashed from start to finish. Reduced the miles from 6 to 4 miles for this one.

    Friday 22nd - 9m, 7m tempo - 5@7.30, 2@7.25

    Had my eye on this run all week, looked so tough on paper. Had to think back on the LT runs I did for DCM, which peaked at 7 miles @7.15. So I was able to do this run and so it proved. Found it tough to settle into the tempo pace for the first 2 miles but managed to eventually. Last mile was testing but felt I could've increased the pace if needed. Tempo miles were

    7.25, 7.30, 7.35, 7.30, 7.22, 7.20, 7.16

    Was happy with the run, with no ill effects with the body afterwards.

    Sunday 24th - 11m, 9m@8.15, 2@7.50

    With a rest day yesterday, I was well prepared for this run. The increased pace for the 11m was slightly concerning but took confidence from the Thursday session. Running at 8.15 pace was comfortable enough, albeit with a few moments where my legs were feeling it. Felt really comfortable for the whole 11m to be honest. Strangely, I felt more like a proper runner running at that pace rather than the plodding around for DCM training. I know that doesn't make sense, but I think my running form is better and more natural running at that pace - more bounce to it. Saying that, I do appreciate the easy/recovery running days and look forward to them as well

    Weekly mileage - 36
    Yearly mileage - 1492

    With that week, I lost 1 V02 Max point and my Garmin status is at Overreaching. But I feel like it was a great week with no ill effects. As I said, will do the easy runs a bit easier next week and be glad of them as there's plenty of meaty sessions coming up.


  • #123
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Road to Dungarvan week 2

    I've really enjoyed the week's running so far, so much so that I decided to update the training log a bit earlier than normal.

    Monday 25th - 5m easy @9.36avg

    Reduced from 6m to 5m. Muddy conditions on the UCC farm but I didn't feel any ill effects from the run the day before.

    Tuesday 26th - 9m speed. 5x1mile @7min/mile w 800m recoveries @8min/mile

    Holy sh*t, toughest session I've ever done. I didn't think it would be so hard beforehand as 7min/mile pace would be my planned LT/tempo pace. I did 4 miles at that pace before DCM. Did a 1 mile warmup and started on the 1 mile reps. First 2 went ok but could feel that I wasn't really recovering properly going at 8min/mile pace.

    Was puffing and panting after the 3rd 7min mile, so much that I seriously doubted that I could do the last 2. I decided to slow the recovery pace to 8.30 pace and immediately felt the benefit. My legs felt they were finally recovering and I was able to catch my breath a bit more. It was still an effort to finish out the last 2 but was able to do so by digging quite deep.

    I must say I was super happy with myself finishing this run, even with the slower recovery times. This type of running is definitely my weakest area so I'm glad to work on it as much as I can

    Thursday 28th - 7m easy @9.25avg

    After a well deserved rest day, a longer than normal easy run on grass. Took the pace by feel and it did feel easy. The conditions were muddy again - makes me think of doing a bit of cross country in the near future. Am seriously thinking of joining a club so this would present me with the chances to do this.

    Friday 29th - 6m speed 10x400m @5.52min/mile(88s) with 55sec recoveries

    Today was another challenging run but I was fairly confident going into it. These kind of short distance paces suit me, and I do recover quite quickly. Was advised to walk the recoveries as 55 seconds was quite a short recovery time, and I'm so glad I did. Found it hard to get the 5.52 pace steady, started off the first few reps way too fast and had to adjust the remainder to get my target.

    By the 4th and 5th rep I was starting to feel it, my legs were getting heavier and breath was getting worse and worse. I did still feel I could do the remainder, as oppose to the run on Tuesday. Each rep I found it more difficult to find and maintain the pace till the end, and I was gasping for air after each one. 55 seconds for recovery always gone in a split second! Times for my reps look good though
    86,88,86,88,87,90,87,88,88,88

    Again was very happy with how it went and it has me thinking of how to approach the Togher 5k end of next month. I'm not sure if 400s are a good reflection of 5k pace so interested to hear of others advice on what to go for. In my head, I'm thinking of going out at 6min/mile pace and see what happens - I've never went out fast before so would be nervous to do so

    Last run this week is on Sunday - 10.5m at 8.05 pace


  • #124
    Lambay island
    Registered Users Posts: 1,008 ✭✭✭Lambay island


    Fair play you are really putting in the work..
    I'm no expert but regarding your 5k next month you may better going off at 6.10 pace for first 2 miles and then emptying the tank from then on if you can.
    I think you are almost identical pace to me and i went off too fast last week in a 5k. I was able adjust pace and felt i wasnt a million miles away of been able to do 6 min pace for 2 miles anyway.


  • #125
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Lambay island wrote: »
    Fair play you are really putting in the work..
    I'm no expert but regarding your 5k next month you may better going off at 6.10 pace for first 2 miles and then emptying the tank from then on if you can.
    I think you are almost identical pace to me and i went off too fast last week in a 5k. I was able adjust pace and felt i wasnt a million miles away of been able to do 6 min pace for 2 miles anyway.

    Yea it's probably good advice to go off at 6.10 alright for the 1st 2 miles, thinking about it a bit more. I've read other logs where their 5k strategy is to go out a bit faster and try to hold on, something I've never tried. Would probably try it once and never again (doesnt sound like a good race experience)

    I've been following your log too and it seems we're around the same pace. When is your next race? Are you following a specific plan?


  • #126
    Lambay island
    Registered Users Posts: 1,008 ✭✭✭Lambay island


    Treviso wrote: »
    Yea it's probably good advice to go off at 6.10 alright for the 1st 2 miles, thinking about it a bit more. I've read other logs where their 5k strategy is to go out a bit faster and try to hold on, something I've never tried. Would probably try it once and never again (doesnt sound like a good race experience)

    I've been following your log too and it seems we're around the same pace. When is your next race? Are you following a specific plan?

    Not fully following a plan at min. Im kinda doing a hybrid of grads plan and my own stuff at the min with minimum of 35 miles a week.Im racing jingle bells 5k next week hoping to dip under 19 trying the above strategy.


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  • #127
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Sunday 1st - 10.5m @8.04

    Ideal weather for this run this morning. Found the 8.04min/mile pace quite comfortable once I got into it. Could feel the calves a bit after the 400s on Friday but wasn't too worried about them. Walkways around Blackrock were quite crowded and had loads of debris washed up onto them from the high tides last week. So there was quite a lot of zigzagging going on for a lot of that part. Good finish to the week though

    Weekly mileage - 37.5m
    Year to date - 1530m

    42 miles planned for next week with three interesting runs. I'm liking the varied runs I must say


  • #128
    ReeReeG
    Registered Users Posts: 1,761 ✭✭✭ReeReeG


    Treviso wrote: »
    Sunday 1st - 1.5m @8.04

    Ideal weather for this run this morning. Found the 8.04min/mile pace quite comfortable once I got into it. Could feel the calves a bit after the 400s on Friday but wasn't too worried about them. Walkways around Blackrock were quite crowded and had loads of debris washed up onto them from the high tides last week. So there was quite a lot of zigzagging going on for a lot of that part. Good finish to the week though


    Think you did more than 1.5m yesterday :)


  • #129
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    ReeReeG wrote: »
    Think you did more than 1.5m yesterday :)

    Thanks for that - fixed it now. Would have been the longest 1.5m run ever!!


  • #130
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Road to Dungarvan Week 3

    Monday 2nd - 7m easy, 9.18avg

    From what i can remember, my legs were feeling it from the previous days run so this was a good stretch of the legs. I must admit I am finding the 7m of easy running quite long and boring. Might need to switch up the route for a change of scenery

    Tuesday 3rd - 8m Speed, 2x 3 mile progression (7.40,7.30,7.25) w 2min recovery

    Was looking forward to this one. Had a bit of a brainfart moment during the first progress mile - thought the gps was acting up as pace was going up but turned out I was looking at the timer instead of pace :rolleyes: So I ran that mile by feel and it was way too fast (7.09). Calmed myself down for the rest of that rep and took a walking recovery to make up for that fast 1st mile. 7.09, 7.25, 7.25

    2nd set was a lot better, 7.40 seemed like such an easy pace, still too fast on the last mile though. 7.36, 7.31, 7.11

    Thursday 5th - 9m 3 x 2miles @7.10 (400m/3min recovery)

    This seemed harder on paper than Tuesdays run but turned out to be easier for me. Was easy enough to hit the 7.10 paces. To hit the 12min/mile pace during recovery, I needed to walk for half of it - no way I could run slow enough! reps were:
    7.06, 7.07
    7.00, 7.17
    6.58, 7.03
    2nd set were into the wind so was working harder for them. 1st and 3rd with the wind

    Friday 6th - 5m easy, 9.26avg

    Had the work Christmas party the previous night and had a lash of pints at it. Even though I was home early from it, I had a wicked hangover that morning - can't handle them anymore. These were the hardest miles all week, kept telling myself I would feel better after it, sweat the alcohol out of me etc. That never happened btw

    Sunday 8th - 11m 10m@7.45, 1@7.30

    This run nearly matched my longest marathon paced run from DCM training, 11 miles instead of 12m, but at similar paces. Differences this time were

    - Had two challenging sessions already this week
    - No gels
    - More challenging route
    - Felt much more comfortable for this run

    I think loads of people were out early this morning to avoid the bad weather that was forecasted. There were times when the wind picked up, but not as bad as predicted. I was so happy with how this went and how I was able to maintain the 7.45 pace. Its nice to be going at that pace, passing loads of people and feeling comfortable while doing it. Brought back to earth when loads of elite runners started to pass me out, going at some pace. Don't know how they do it.
    Miles were 7.38,.37,.43,.46,.47,.48,.31,.46,.39,.39,.16

    Weekly mileage - 40
    Year to date - 1570

    Feeling like this was a great weeks training, no real ill effects from it at all thankfully. First set of hill sprints ever tomorrow, so excited! Feel like my goal of sub 70 for Dungarvan is within reach already, with 2 more months of training to go. Will see how that goes before deciding what the strategy will be.

    Before then, I have the Togher 5k to come end of December and will also run the ESB XC 5k the week after to get a taste of XC racing. Have also entered the Mallow 10m again in March. Will look to race a lot more this year than last. Need to do a 10k and other distances too, to expand the number of PBs to aim for!!


  • #131
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Road to Dungarvan Week 4

    Monday 9th - 5m Hill sprints 12x35secs

    My first time doing hill sprints and was looking forward to them. Was told by the OH of an ideal hill close to home so first time in ages I could run from the house. The first couple of sprints felt good but started to feel it then. Recoveries were taking longer for each one but happy how they went. Averaged pace of 6min/mile for the sprints while recoveries went from 1.30mins to 2.50 (maybe I should fix these in future). My quads and glutes began to burn quite soon after the run and DOMs began later that evening!

    Tuesday 10th - 7m easy - 9.07avg

    My glutes were killing me after the hill sprints and the weather was atrocious. I decided to run in Ballincollig for a change of scenery and it worked a treat. Soaked from start to finish but it went by ok. Decided to take a rest the following day to allow my glutes to recover - felt like I've been waddling like a duck when I walked

    Thursday 12th - 9m tempo 6@7.20,1@7.15

    This one equals my longest LT run from DCM training and shows the progression I'm making. Although for the first 2 miles, my legs felt heavy but I put this down to the DOMs from Monday. Once my legs settled into the pace, the rest of the miles felt ok. Miles were
    7.17, 7.18, 7.19, 7.14, 7.17, 7.18, 7.02
    3rd fastest ever 10k ran (45.23) after Charleville HM & a 6m LT run for DCM. Felt I had more in the tank too.

    Friday 13th - 7m easy, 9.00avg

    Ran in the UCC farm and was roped into running with 2 other regulars who I always see out there. Just so happened that we all started at the same time. It actually was great though as they made the first 5m go really fast before they finished. Only thing is they were keeping up a pace of 8.45 so faster than it should have been.

    Sunday 15th - 13m 9m@8.10, 3m@7.55

    Caught a bit of a bug on the Saturday so was unsure if I would be able to do this run. After a good nights sleep, I decided to see how it went. Compared to last weekends run, this one seemed a lot easier on paper but didn't feel that way. Guess I was feeling the effects of the sickness. In saying that, I was able to keep to the paces needed. Must admit the last 3 miles at 7.55 were a struggle to maintain. Didn't help when the weather suddenly changed for the last 2 miles with the coldest sleet falling on me and the wind increasing straight into my face.
    Miles were
    8.10, 8.07, 8.04, 8.11, 8.02, 8.01, 8.09, 7.58, 8.05, 7.50, 7.46, 7.38 (last one was me trying to get back to the car as fast as I could!)

    Weekly mileage - 41
    Year to date - 1611

    Running has definitely gone up a notch since DCM. Training has been intense but enjoyable. Looks like it will continue to increase but looking forward to the challenge.


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  • #132
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Nothing prepared me for those hill sprints:eek: weird kind of enjoyable though :D


  • #133
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Laineyfrecks wrote: »
    Nothing prepared me for those hill sprints:eek: weird kind of enjoyable though :D

    I did warn you on Strava! Hopefully the DOMs won't be as bad the next time I do them (I checked and it's in 3 weeks time :D) I know what you mean though, even though they were painful afterwards, they were enjoyable. Felt like I did a meaningful run


  • #134
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Treviso wrote: »
    I did warn you on Strava! Hopefully the DOMs won't be as bad the next time I do them (I checked and it's in 3 weeks time :D) I know what you mean though, even though they were painful afterwards, they were enjoyable. Felt like I did a meaningful run

    In fairness your warning was a very soft warning ;) I think i only have them twice again before my half !! Yes i felt the same afterwards too :D


  • #135
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Road to Dungarvan Week 5

    Tuesday 17th - 7m, 5m progression (7.30,7.25,7.20,7.10,7.00)

    Conditions were very icy so I was very cautious with my footing for the first warmup mile. In a way, the ice made me focus more on being light on my feet and spring from the ball of my foot. Pacing for the miles were ok, did start to feel the last 2 with a bigger jump in pace and running into the wind but hit the paces
    7.30, 7.22, 7.22, 7.06, 6.56

    Wednesday 18th - 8m easy, 9.10

    Absolutely lashing with wind and rain and really cold for the whole run but I loved it. Everywhere was deserted and I felt I was the only person in the world! It's a lovely feeling. Seem to be tipping between 9.00 and 9.20 for easy miles these days

    Thursday 19th - 8m, 6m tempo @7.18

    Quite a different feeling going into this run. Maybe it being so close to Tuesday's progress run, I didn't feel as good going into this one. Decided to run a slightly different route for this just to keep the motivation up. Had the wind with me for first 2 miles and against for the next 2. Made me work extra for those 2 but I was able to recover while maintaining pace in the 5th mile. Last half mile was tough I must admit
    7.13,7.16,7.20,7.16,7.13,7.08
    3rd fastest ever 10k ran again - quite surprised with that. Wish I carried on for that extra .2 mile at the end

    I've a lot of re-adjusting to do with my plan given the holiday period and running Togher 5k on the 29th Dec and ESB XC 5k the week after. I hate re-arranging runs, I feel like I'll do it wrong and miss out on the purpose of the plan!


  • #136
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Friday 20th - 5m easy, 9.24avg

    Went running in Tramore Valley park for the first time for this run. Went ok-ish, legs were a bit fatigued from the previous day. Good to have another place to go running and it's really close by too.

    Sunday 22nd - 12m 3x3miles @7.25 w 400m/3min recoveries

    First of the moved runs due to Christmas and race next weekend. Decided to break the Next% (Cheaterflys) in for the second set. Got off to a bad start when I set the workout for 3 minutes instead of miles. Had to stop, edit the workout and start again.

    First set was ok, kept the paces ok but effort was there. Changed shoes and straight away the difference was apparent. Honesty, even I was questioning the legality of these shoes. But it is what it is. The 2nd set felt so easy, had to check the pace a bit for them.

    Change of shoes again for the third set and the Ravennas felt like they had concrete for a sole! Plus my knees felt every stride now. Got into rhythm again though and kept the paces going for the last one, although effort was quite high.

    My watch is giving out mad to me, with an unproductive status. Honestly, the most challenging part of the week has been trying to come up with ideas for those bloody Elves on the Shelf!

    Need to do another session on Christmas Eve and then it's all easy runs till the 5k race next Sunday. Merry Christmas to everyone here; try not to be too upset with having to spend time with family instead of running!

    6034073


  • #137
    skyblue46
    Registered Users Posts: 4,807 ✭✭✭skyblue46


    Great training going on here! I can't wait for the 1st of July when the Saucony cheat shoes go on sale haha.


  • #138
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Haha love it! I plan a very balanced Christmas half my time with family & half my time running:)

    Still haven't tried my cheaterflys out...looking forward to it after your great review!

    Best of luck in your race & have a lovely Christmas :D


  • #139
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    skyblue46 wrote: »
    Great training going on here! I can't wait for the 1st of July when the Saucony cheat shoes go on sale haha.

    yep, competition will help bring the price down. Everyone will be out doing their recovery runs in bright green or pink shoes then!


  • #140
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Laineyfrecks wrote: »
    Haha love it! I plan a very balanced Christmas half my time with family & half my time running:)

    Still haven't tried my cheaterflys out...looking forward to it after your great review!

    Best of luck in your race & have a lovely Christmas :D

    Have a great Christmas yourself E, hope you've been dropping loads of hints to your family to only give you running presents


  • #141
    skyblue46
    Registered Users Posts: 4,807 ✭✭✭skyblue46


    Treviso wrote: »
    yep, competition will help bring the price down. Everyone will be out doing their recovery runs in bright green or pink shoes then!

    Or white....

    https://www.slowtwitch.com/Products/Running_Footwear_by_brand/Saucony_running_shoes/Saucony_Responds_With_New_Endorphin_Line_7523.html


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  • #142
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Treviso wrote: »
    Have a great Christmas yourself E, hope you've been dropping loads of hints to your family to only give you running presents

    If by hinting you mean sending them screenshots of exactly what colour, size etc...then yes I have been ;)


  • #143
    Comic Book Guy
    Registered Users, Registered Users 2 Posts: 3,476 ✭✭✭Comic Book Guy


    Congrats on an unbelievable 2019 T.

    Was great source of inspiration and motivation having you and Dealerz2.0 on the same Dublin training plan. The sky truly is the limit for you in 2020 after a brilliant marathon debut.
    PBs going to be falling like bowling pins in 2020!


  • #144
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Comic Book Guy wrote: »
    Congrats on an unbelievable 2019 T.

    Was great source of inspiration and motivation having you and Dealerz2.0 on the same Dublin training plan. The sky truly is the limit for you in 2020 after a brilliant marathon debut.
    PBs going to be falling like bowling pins in 2020!

    Thanks J, that means a lot. It was ideal having yourself and F on the same plan for Dublin, especially towards the end when all those races were meant to be done!

    Congrats on a tremendous year running yourself, as I said in your log your performances this year will be my inspiration for 2020. It's just unfortunate that you'll be on another level again in 2020 :)

    I hope you have some 5k and 10k races planned for next year. Merry Christmas to you and all your family


  • #145
    Lambay island
    Registered Users Posts: 1,008 ✭✭✭Lambay island


    Good luck tomorrow!


  • #146
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Road to Dungarvan Week 6

    Monday 23rd - 6m easy @9.26

    Did this on grass after the spending the morning visiting Santa in Cuskinny, Cobh that morning. Nothing much to report from this one except I was glad to out in the air

    Tuesday 24th, 10m 7m@7.50, 2m@7.30

    This was a tough run after doing 4 sessions in a week. The times themselves should've been achievable easily enough but it was a case of struggling with fatigue. I managed to hit all the paces though so job was done and I could enjoy the 2 days rest on Christmas & Stephens day

    Friday 27th - 7m easy@9.04

    Felt refreshed after the 2 days rest and went around the Mahon loop for this one. nothing else of note really

    Saturday 28th - 3m easy, 6x100m

    "Interesting" run as it was the first time bringing my 6 & 7 year old daughters with me. It was a case of running while entertaining them. They were on their bikes while I was running easy next to them. They proceeded to fly on ahead and give out to me at how slow I was going (All your fault Mr Guappa :D ). In fairness though, it went well and gives me another option for easy runs, although next time I'll forget their bikes and see how they'll complain then :P


  • #147
    Treviso
    Registered Users Posts: 735 ✭✭✭Treviso


    Sunday 29th - Togher 5k race

    Chip time 18.46 PB

    I'll start by saying that I've been playing/dreaming this race in my head for the whole week, ranging from running it in world record time to actually dying on the route. I really didn't know how it would play out. I knew my training had been going well so I did think sub 19 was possible but other factors had me wondering if I really could.

    Did a 2 mile warmup of a lot of the course, including the finishing part. Glad I did as the finishing bend seemed to go on forever. Changed into my pink cheaterflys and jogged up to the start lineup. I'm normally a person who mostly wears black/grey/blue all the time. For some reason, I was all colourful for this race (as you as see here - https://www.boards.ie/vbulletin/attachment.php?attachmentid=498691&d=1577663074 )

    Mile 1
    Knew I should be up near the front for this so went into the second row. Lined up to a bunch of youngsters and I said to myself that they probably shouldn't be that close to the front. They probably thought who's the paedo in the pink shoes next to us :eek: It was a good downhill start and a sudden turn right uphill. I felt the pace was good and comfortable but a glance at the watch showed pace of 5.35min/mile. With the twists and the turns, I tried to relax a bit more and steady the pace. End of the mile saw another downhill section so the pace upped again. Quicker than what I expected but wasn't too worried
    5.48

    Mile 2
    First part of this mile was flat and straight (although a bit windy), then it turned left into a steady hill which seemed to go on a bit longer than I thought. Another turn and the hill persisted, pace dropped to 6.17 here. I was either hiding from the wind or had settled a bit in pace but I tried to push on from here (from looking at other runners on Strava, it seems the 2nd mile was everyone's slowest). After some weaving and overtaking, I was back motoring. Was still feeling relatively ok but started to feel it
    6.13

    Mile 3 and the rest
    Continued to push the pace and try to catch runners in front. First part of mile was kinda downhill so pace was up around 5.40. Tried to maintain it but really started to feel it. It didn't help that there was a big gap between me and the next runner in front. Did manage to catch and pass him on the last big turn but my legs were fading fast. Only had about a quarter of a mile left but had nothing extra to give. I was starting to be passed by others at this point but it didn't matter to me, I knew sub 19 was in the bag. Last .1 mile and I couldn't even kick for home. Finish under the clock at about 18.4x and was delighted
    5.54
    5.43 for last .1

    1 mile cool down. So happy and relieved to get this time. I did put myself under pressure to get this beforehand so was nervous leading up to it. Progress, if any, from now on will be a lot smaller so I need to ensure I give myself realistic times for the next one. Don't want to sell myself short either so it'll be a challenge to figure this out. BTW the running calculator has a 18.46 5k equating to a 3 hour marathon - hahaha as if :pac:

    Weekly mileage - 33 miles
    Year to date - 1685 miles

    Easy miles next couple of days and then 1 session. Then I'll probably do another 5k race next Sunday, this time a XC where the focus will be on enjoying the new experience!


  • #148
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Haha love the race report, especially the line up part ;)

    Well done on a brilliant race & PB :)


  • #149
    Comic Book Guy
    Registered Users, Registered Users 2 Posts: 3,476 ✭✭✭Comic Book Guy


    Congrats T on a brilliant race and super PB, especially at this time of year.

    Ya might laugh at that predicted marathon time now but I have a feeling your next few races are going to keep giving that landmark time......

    Anyways I'm sure that's a great confidence boost heading into the new year!


  • #150
    Mr. Guappa
    Registered Users Posts: 7,765 ✭✭✭Mr. Guappa


    Super running T. It's great to see you kicking on since DCM.

    I'm not sure what your thinking is now for Dungarvan, but sub 70 is definitely selling yourself short.


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  • #151
    Wubble Wubble
    Registered Users Posts: 2,601 ✭✭✭Wubble Wubble


    Great work there T, always nice to get a PB this time of year!


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