Send in the Clowns - BAC 10K Challenge

8 Mile Aerobic run with strides: A solid up'n'down, with 4 mile uphill, followed by four miles back down. Did half the strides on flatter parts during the uphill, then on the way back down, skipped the strides in favour of a fast paced run (concentrating on good form). Felt great to really open out again, and do a couple of quicker miles - 7:42, 7:42, 7:01, 6:55, 7:16, with the quicker ones being on the downhill. Finished up at my local bike shop, where I picked up the bike post-service and cycled home, which gave the calves a nice stretch.

Summary:8 miles in 1:01 @7:39, HR=154 (81%).

11 Mile medium Long run: Great run today, felt very strong and powered up some of the smaller hills. Took it handy for the first 6 miles and then picked it up a bit for the last 5 miles. Felt a bit like forest Gump kicking off his shackles. Finished with a 6:54, and an uphill 7:05, which felt comfortable. The runs are getting better and better week by week. The joy is definitely returning.

Also ordered a Focus Cayo 105 road bike, as I feel so much better after doing a cycle the day after a decent run. Orca S2 is next on the shopping list.

Summary: 11.6 miles in 1:30, HR=147 (77%)

Cheers. Hope it works out. Sadly, I have to give back the Giant, helmet, shoes, gloves etc. Think my motorcycle is cheaper to run. :rolleyes:

At least with running, you just need a pair of shoes. and of course shorts and a top. and a hat. and a waterproof jacket. and an mp3 player. and a GPS watch. and gels. and sports drinks.. and recovery drinks. and technical socks. and a drinks belt. and a foam roller. and books. and lots of books. and compression clothing. and joint supports. and food supplements. and body glide.. and pacing bands. and safety pins. But that's all.

Today: 20km cycle with some rolling hills, interrupted with a brief (15 min) sea-swim in the middle. Cycle time: 46:45.
Garmin Connect

Today: 16 mile LSR - Kilbogget Park, Dun Laoghaire West Pier, Dalkey, Killiney and home. Lovely sunny weather, a fab day for running by the sea. Got a bit of a cramp in my foot (probably from the unevenness of the surface of the west Pier, so pulled up for a few minutes in the People's Park to sort it out. Picked up the pace for the last 5 miles, which coincided with the Vico Road and Killiney hills, but kept the pace up anyway. Worked up a good thirst, even with the drinks belt.

Going to head back to Dun Laoghaire shortly with the kids for a dip in the sea (will take the car this time!).

Summary: 16 miles in 2:07, @7:56min/mile. HR=146.

Today: Not much to add, 1 hour pool lesson. It seems my best stroke is the Dolphin. On a positive note, my Orca S2 arrived, and so did the bike. Didn't get a chance for a proper spin, because of study and swim lesson, but had to take it out around the block after a minor amount of assembly. So took it easy, and did 4.5 miles in around 17 minutes - sadly it was getting dark, so that was all I had time for.

Big difference between the Cayo and the Giant. It's lighter, gears are smoother (but will take some getting used to), and power output seems more immediate. I was able to stay comfortably in the saddle for one of the nearby hills, where I'd be standing on the pedals on the Giant. Looking forward to a proper spin, but it'll have to wait until Wednesday, as I have a hard running session tomorrow.

Summary: 1 Hr swim + 4.5 miles on the bike.

Today: 10 miles including 5 miles @Lactate Threshold. I dread these sessions. Give me intervals any day. Just don't give me LT sessions. But thankfully, I skipped the beers last night, and got an early'ish night, so felt good this morning, but still a little nervous about the session (probably a hangover from recent injuries).

Just as the rain stopped bucketing down, I headed out and did a 3 mile warm-up, then hit the park for the LT miles. As I arrived in the park, I started to feel a little hungry/thirsty and weak, which is never a good sign, but thankfully it cleared quickly, as I started clocking up the laps in the park.
6:40 / 6:24 / 6:30 / 6:32 / 6:30 - Average: 6:31min/mile (32:39).

So, well happy with those paces, even if they were a little too fast. Certainly would point in the right direction for taking a chunk off of my 10k and 5 mile times, in race conditions. The reason they were too fast is I was avoiding looking at the watch, preferring to run comfortably instead. Finished with an easy 2 mile warm-down.

So hopefully another week or two before I have to do another LT session. In future, no more beer the night before an LT session (not even the nice cold end of the day unwind frosty beer).

Summary: 10 mile LT session (5 miles fast), in 1:14, with 5 miles @ 6:31.

Thanks for that Beepbeep! I've run around 600-700 miles around Shanganagh over the last year (I live across the road). I actually did my last tempo session down that end of the park (link), but while the grass (and peace and quiet) is perfect I think I prefer the good tarmac surface of the rest of the path for tempo runs.

There's very few people in the park when I do my runs - a couple of wrinklies that I know to nod to when I go past, and a very occasional dog walker. It's a shame that the really useful drinking water tap that they located up near the playground only worked for a couple of days.

Great drawing by the way!

Where's the 400 meter track? Is it the loop around the baseball field? Yeah, I'm very lucky to have it across the road. Ironically, I was living in the house 4 or 5 years before we ever ventured into the park. Now the entire family practically lives in it (and we will soon actually be living in it, if this recession keeps up. ).