Festina lente

RayCun · 26-02-2011 1:28pm

9.18 miles in 1.17.33
5x1k @ 5k pace with 3 minutes recovery (plus warmup and warmdown)

Hmmm, didn't make the targets on those intervals, but messed up the laps on the Garmin so don't know exactly how far I fell short.

First 1k interval - bang on 6.30 (but not a steady pace during the interval - out too fast, slowed down, sped up towards the end)
Second interval - did .72 miles, think I was just outside target pace
Third interval was more like .56 miles :rolleyes:, around 6.45 pace
Fourth was back to 1k, around 6.50
Final interval was .66 miles, 6.46 pace

Not a great session then, but at least I finished it

Month|2010|2011
January|38.8|105.61
February|35.5|103.3
March|53.2|
April|72|
May|75.9|
June|90.2|
July|118.1|
August|124.4|
September|154|
October|108.7|
November|58.4|
December|83|
Total|1012.2|

RayCun · 28-02-2011 6:13pm

5.38 miles in 47.23 (8.48 pace)
Hadn't planned on running today, but found myself packing my running gear into my bag last night... this means I'll have four midweek runs, so I'll keep them all short and easy, but from tomorrow I'll throw some strides into each of them

Month|2010|2011
January|38.8|105.61
February|35.5|106.68
March|53.2|
April|72|
May|75.9|
June|90.2|
July|118.1|
August|124.4|
September|154|
October|108.7|
November|58.4|
December|83|
Total|1012.2|

Mr Slow · 28-02-2011 6:22pm

RayCun wrote: »

5.38 miles in 47.23 (8.48 pace)
Hadn't planned on running today, but found myself packing my running gear into my bag last night... this means I'll have four midweek runs, so I'll keep them all short and easy, but from tomorrow I'll throw some strides into each of them

Month|2010|2011
January|38.8|105.61
February|35.5|106.68
March|53.2|
April|72|
May|75.9|
June|90.2|
July|118.1|
August|124.4|
September|154|
October|108.7|
November|58.4|
December|83|
Total|1012.2|

Are you managing to run for the fun of it lately?

RayCun · 28-02-2011 6:32pm

mrslow wrote: »

Are you managing to run for the fun of it lately?

Well, most of my runs are in and out of work, usually at whatever pace I feel like and I think of the rationalisation later

(training plan just says 90-150 seconds slower than 5k pace, and strides once a week) It's a nice enough run, most of it through parks and along the river - easy enough to extend with a lap of the park when I feel like it, but I can't cut it much shorter because I have a definite destination. I usually have a podcast on to help pass the time, but I like the fact that can commute by running so feel good about these runs anyway.

The only really hard run I have is on Saturday, and that is tough, not fun but brings its own sense of accomplishment.

RayCun · 01-03-2011 8:38am

5.33 miles in 45.19 (8.30 pace)

hmm, had planned to do some strides, but not in those shorts - not without some bodyglide on at least...

RayCun · 02-03-2011 6:30pm

5.37 miles in 46.51 (8.43 pace)

legs a little tired, but did 4 or 5 sets of strides on the way home...

mtd: 10.7

outforarun · 02-03-2011 10:52pm

just realised that we have set two identical targets for this year: a sub 1:40 Half marathon and a sub 3:30 marathon (and I'll probably be trying for a sub 75 10 miler as well). Only difference is my half-marathon attempt will follow my marathon attempt and you're the other way round. Need to keep an eye on your log. Good luck (and well done on your 5 mile time earlier this year, don't know if I could manage that pace).

RayCun · 03-03-2011 8:40am

5.33 miles in 45.54 (8.37 pace)

...and back in to work, with a few more strides along the way

mtd: 16.03

RayCun · 05-03-2011 10:50am

6.33 miles in 54.34 (8.37 pace)

3k time trial

2 miles jog up to Tymon at a very easy pace, and 2.5 miles back at the same slow pace. 3k run in between.
Finally had to admit that I can't run 6.30 pace yet. Every time I try I find myself gasping for breath and slowing down within 5 minutes. So today I controlled myself, tried to keep a steady 6.40 pace throughout. Still slowed down to about 6.50 on the first mile - should have done some strides to warm up, and it was uphill - but came back down to 6.20 pace for the next .85.
So the plan for the MSB is to stick to that 6.40 pace for the first 2, 2.5 miles and then speed up - if possible - for the last bit. Won't get me under 20 minutes, but might be as close as I can get this time.

mtd: 22.36

RayCun · 07-03-2011 6:48pm

5.37 miles in 42.25 (7.54 pace)

Went off-plan today - stomach was giving me a bit of trouble, and had nothing to listen to on the ipod, so I just said 'feck it' and set off fast. First three miles in 23 minutes (including a couple of minutes waiting at traffic lights). Finished the third mile running up the hill in Bushy park, and I'd had enough.:rolleyes: Took it easy the rest of the way home, but the pace didn't drop below 8.30 even so. Stuck at another traffic light as I got to 5 miles, realised that I was there in under 40 minutes, which was nice - getting under 40 minutes for 5 miles felt like a big achievement at Sportsworld last year.

mtd: 27.73

RayCun · 08-03-2011 8:48am

5.29 miles in 52.10 (9.51 pace)

After yesterday's rush of blood to the head, today was a slooooow recovery run in to work. Really do feel better for it...

mtd: 33.02

RayCun · 09-03-2011 7:13pm

5.38 miles in 48.22 (8.58 pace)

Easy run home from work, with 10x100 strides thrown in. Was reading somewhere that strides should be done with an exaggerated running style, so today I tried lifting my knees higher than usual. Felt a bit odd, but I'll persevere. Could still feel Monday's run in my legs, especially after the strides, so tomorrow will be another ice and easy recovery run.

mtd: 38.4

digger2d2 · 09-03-2011 7:28pm

That's all good running Ray!

Mr Slow · 09-03-2011 8:30pm

RayCun wrote: »

T
Targets

5k - sub 20

5 mile - sub 35

Half Marathon - sub 1.40

Marathon - sub 3.30

10k and 10 mile... sub 45 and 75,

You must be reassessing these already? With maybe the exception of the 5k.

RayCun · 09-03-2011 9:19pm

Yeah, the 5k is still going to be tight, but I think I'll be looking for 43something at the Great Ireland Run, 33/34 at Sportsworld 5 mile, and some improvement on both at Dunshaughlin and the Irish Runner 5. The longer distances... I'll wait until they're closer before setting any faster targets...

menoscemo · 09-03-2011 9:29pm

RayCun wrote: »

Yeah, the 5k is still going to be tight, but I think I'll be looking for 43something at the Great Ireland Run, 33/34 at Sportsworld 5 mile, and some improvement on both at Dunshaughlin and the Irish Runner 5. The longer distances... I'll wait until they're closer before setting any faster targets...

GIR is a real tough course. I was 43:44 round it last year from the elite pen (Boards AC gave me this advantage), so get yourself right to the top of the fast pen. That said the problem of starting up the top was that I shot off too fast and blew up in the hills on the second half of the course :rolleyes:

Judging from your Raheny time (nearly 30 seconds faster than me), you should be good for low 43's/ high 42's, especially since I missed most of Feb injured. I was 20:50 in MSB last year so I can see you in the low 20s already and you'll definately go sub 20 later in the year.

Id say you're right to keep the marathon target at 3:30 for the moment as marathon is a different beast but you'll absolutely smash 1:40 for the half and 75 for the 10 miler before the end of the year.

RayCun · 09-03-2011 9:40pm

Yeah, on a different course I'd be confident of going under 43, but I could get stuck in traffic at the start (even at the front of the fast pen :rolleyes:), and don't know how much those hills will take out of me...

menoscemo · 09-03-2011 9:56pm

RayCun wrote: »

Yeah, on a different course I'd be confident of going under 43, but I could get stuck in traffic at the start (even at the front of the fast pen :rolleyes:), and don't know how much those hills will take out of me...

To put it in perspective, I ran about 20:30 for the first half (breaking my 5k PB from just a month previous) and was feeling great at this stage, but managed to take over 23 minutes for the second 5k. On second thoughts you might be better off in a bit of traffic at the start :pac:

RayCun · 10-03-2011 8:40am

5.3 miles in 50.13 (9.28 pace)

Another very slow and easy run in to work.

mtd: 43.7

RayCun · 12-03-2011 10:40am

7.82 miles in 1.06.44 (8.31 pace)
2 x 1 mile @ 5k pace

Two miles nice and easy up to Tymon park @ 9.24 and 8.47 pace, then 1 mile @ 6.30, half mile recovery @ 9.03, and another mile @ 6.39. Target was under 6.40 for both so pleased with that (and a little surprised by the first one). It felt a bit windy up there today, so the first half of each mile was a bit of a struggle, getting easier in the second half with the wind behind me.

An even 6.40 pace won't get me under 20 minutes, but the plan is to go out at that and find a steady running pace for the first couple of miles, then for the last 1.1 stop looking at my watch and just try to speed up. My PB is 21.55 so I should knock a chunk off that, anything under 20.30 would be great. (Last year's time was 25.12)

mtd: 51.52

RayCun · 15-03-2011 6:26pm

5.45 miles in 47.54 (8.47 pace)

Run home from work. Feeling a bit off today - legs a bit tired, groin a bit tender - so was happy not to push the pace, and didn't do any strides

mtd: 56.97

ElectraX · 15-03-2011 6:59pm

Just found your training log there. Great stuff.Well done on the dedication so far! You have very similar goals to me this year, in particular the half marathon and marathon times for this year so will be following with interest.:)

Mr Slow · 15-03-2011 9:31pm

RayCun wrote: »

5.45 miles in 47.54 (8.47 pace)

Run home from work. Feeling a bit off today - groin a bit tired, legs a bit tender - so was happy not to push the pace, and didn't do any strides

mtd: 56.97

Good weekend then?:pac:

jcsmum · 15-03-2011 9:33pm

RayCun wrote: »

7.82 miles in 1.06.44 (8.31 pace)
2 x 1 mile @ 5k pace

Two miles nice and easy up to Tymon park @ 9.24 and 8.47 pace, then 1 mile @ 6.30, half mile recovery @ 9.03, and another mile @ 6.39. Target was under 6.40 for both so pleased with that (and a little surprised by the first one). It felt a bit windy up there today, so the first half of each mile was a bit of a struggle, getting easier in the second half with the wind behind me.

An even 6.40 pace won't get me under 20 minutes, but the plan is to go out at that and find a steady running pace for the first couple of miles, then for the last 1.1 stop looking at my watch and just try to speed up. My PB is 21.55 so I should knock a chunk off that, anything under 20.30 would be great. (Last year's time was 25.12)

mtd: 51.52

Wow, that would be some chunk of last year's PB and off your current PB. My PB is 23.40 and I just can't see me beating that on Sunday. Then again, my focus is really on the marathon in June.

RayCun · 16-03-2011 10:13am

5.83 miles in 52.37 (9.02 pace)

Nice and easy run back in to work...

mtd: 62.8

RayCun · 18-03-2011 11:47am

6.77 miles in 1.00.06 (8.53 pace)

Slow and steady run up to Terenure, to enter the Sportsworld 5 mile classic in May, and equally slow run back. Nice day for it, glad I took the day off.

mtd: 69.55

shazkea · 18-03-2011 4:53pm

Good luck on Sunday Ray, sub 20 - 20:30 should be well on for you. Enjoy the feast afterwards

thirstywork2 · 18-03-2011 9:36pm

Good luck Sunday sub 20;)

Aimman · 18-03-2011 11:31pm

Best of luck on Sunday Ray. You should be well on form for a PB from your training!

Mr Slow · 19-03-2011 10:01am

Best of luck Ray.

RayCun · 20-03-2011 10:32pm

RayCun wrote: »

An even 6.40 pace won't get me under 20 minutes, but the plan is to go out at that and find a steady running pace for the first couple of miles, then for the last 1.1 stop looking at my watch and just try to speed up.

So... eh, not so much :rolleyes:
Shot out of the gates, with a 6.11 first mile. It felt too easy, and the temptation to get out of the crowds was too much. (Looking back on the Garmin track I have substantial chunks of that first mile at faster than 6.00 pace, which is just not sustainable)
Started to slow into the second mile, and slowed some more when we turned onto the canal and into those gale-force winds :eek: (okay, some people might have described them as gentle breezes, and they may not technically have been enough to move a single leaf on a tree... but I'm sticking to my story). Second mile went by in 6.30, so I was theoretically still on target, but everything was trending in the wrong direction.
Third mile I was blown - I could just about keep up the pace, but speeding up was impossible. Last mile was 6.31, and the last bit was 6.33.

The crazy thing is that my average pace for the race was 6.24, so exactly on target, but my distance travelled was 3.19 miles. I could have been a bit better at sticking to the racing line, but not a lot, and you have to expect that kind of congestion in a race like this. (and probably a few feet at each end are me being slow to start/stop the Garmin)

Anyway, two more bites at the cherry planned this year - Donore Harriers summer 5k and Rathfarnham 5k - both net downhill:D

3.19 miles in 20.27 (chip time was 20.22) (6.24 pace)

mtd: 72.74

Brianderunner · 20-03-2011 10:47pm

Good run Ray, you possibly could have run 10/15 seconds faster with better pacing but i wouldnt worry about it, its still impressive running. See you at the Donore Race.

RayCun · 20-03-2011 10:51pm

Yeah, I think even with better pacing, and even with a clear run at the start, I'm just not at sub 20 yet. But give me another couple of months...

RubyK · 21-03-2011 9:20am

Well done on the pb Ray, that's some savage running.

Mr Slow · 21-03-2011 9:49am

Well done Ray, that's a super run.

menoscemo · 21-03-2011 9:58am

That's a good run and great improvement.

If you keep the consitency up you'll definately smash the sub 20 in the donore race. there are a lot fewer runners and you can keep the racing line a lot more. Last year it was exactly 5k on my Garmin.

ElectraX · 21-03-2011 10:19am

RayCun wrote: »

3.19 miles in 20.27 (chip time was 20.22) (6.24 pace)

Wow fantastic time!:eek: Well done!

jcsmum · 21-03-2011 10:30am

Wow, fantastic time Ray, really great!

shazkea · 21-03-2011 11:44am

Great run and congrats on PB.

Thought I saw you before hand outside Mansion House but wasn't sure if it was you so didn't want to go over to your group and say "are you raycun" just in case!

MisterDrak · 21-03-2011 2:48pm

Good man Ray, nice time there...

I got 20:19 on the garmin, so we must have been finishing almost together.

No surprise there really....

EdMoses · 21-03-2011 3:08pm

Congrats on great run and PB Ray!

Aimman · 21-03-2011 11:26pm

Well done on the PB Ray, you've really got the speed up.

tHE vAGGABOND · 22-03-2011 1:23pm

great run!

No doubt at all that you will get below 20 min mark next time!

claralara · 22-03-2011 1:34pm

Well done Ray, great running!

RayCun · 22-03-2011 8:34pm

6.32 miles in 1.02.04 (9.49 pace, 9.31 moving pace)

Very slow recovery run home from work. Legs still a bit sore from Sunday, so happy to take it easy.

Had planned to run into work in the morning, but the teenager next door reversed into our car outside the house. Stood on the accelerator instead of the brake :rolleyes: really belted into the car. So tomorrow I'm bringing one kid to work on the bus, while OH gets a mechanic around to assess the damage...

mtd: 79.06

RayCun · 23-03-2011 3:12pm

Just entered DCM and the race series, nice low number for DCM this time...

jcsmum · 23-03-2011 3:15pm

RayCun wrote: »

Just entered DCM and the race series, nice low number for DCM this time...

Well done Ray, that's the spirit!

Mr Slow · 23-03-2011 4:23pm

RayCun wrote: »

Just entered DCM and the race series, nice low number for DCM this time...

Have you something against Cork???

RayCun · 23-03-2011 7:03pm

Just the hassle - dealing with vaccinations, passports, the language...

digger2d2 · 23-03-2011 7:22pm

RayCun wrote: »

Just the hassle - dealing with vaccinations, passports, the language...

Vitally important though....;)

Festina lente

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