Sorry, I thought you said get faster before the 100th Marathon

Yesterday was a bit of a non starter, planned some speed work around the track. After a warm up, got the first 800m in and then on the 2nd, I felt a cramp in my stomach that slowed me down quite quickly. After a brief rest, it eased and I lashed into a fast run again, only to have the cramp come back again. The wind was out of my sails at that point (figurativley) , so just did a few more laps slowly to clock up miles. Finished at 3.5M.

Today was a different matter.
Havent done a medium length run mid week in a while. Headed out in the evening and half a mile into the run, the Garmin went dead on me! :mad: didnt even have the HR watch as back up, but I knew the time on the Garmin just as I started. Went off at a good pace from the start and felt comfortable. Before I knew it, I was day dreaming and running up Taney Road at a suprising good pace without realising. Crossed the Goatstown crossroads and shot up the hill towards the Spar at the top of Foster's avenue. I don't think I've ever run up that whole stretch of road from Dundrum in as good a pace and still feeling strong all the way. By the time I got round Clonskeagh to Dartry Road, I lashed up the hill there and overtook a few runners along the way. Right up until I finished, I felt great about the run in a lot of ways. The pace was not lightening, but still a fastish pace, but the main good factor of the whole run was that I did not tire at any part of the run, regardless of the hills, lashing rain, long lonely stretches that I usually slow down to get myself together, I ran strong, picked out targets and difficult spots and beat everything.

I only have two problems with today's run.

No. 1, My garmin was flat so I had no splits info to see where my best miles where, how I coped with the hills and how consistant was my pace for the run

No. 2 Tonight was one of those days where I felt I could have run for hours without falter, but I could do with it on Saturday Week. Hope my 'Feel Good' Race Day condition didnt peak too early.

Despite all that, Today goes down as a great day running. Jugding by my finish time when I restarted the garmin, the pace for the whole run worked out to be 8:39 according to MapMyRun when I plotted the route, but would have been handy to have the accurate info from the watch.

Opps, long write up and it wasnt even a race report. But sure it was a good session so worth talking about, especially after last night.

11.56M in 1:40 (8:39 pace) approx calculation

ultraman1 wrote: »

.56 isnt approxamite:D

Sorry, thats the engineering gene coming out in me. If I was still in college and I was writing this up in one of those Science Experiment Log Books, I'd have to list all the reasons why it would be approximate.

Anyway, we can discuss the definition of 'approximate' after I check the Garmin next weekend!

Sitting in the bold corner for a while:mad:. Didn't go running on Friday and following an exceptionally late party night from Friday Night through Saturday morning, didn't fancy dragging my overfed inebriated a$$ out into the bright lights.

Sunday
Set out for a begrudging 10M run at recovery pace, however, started enjoying myself, despite wandering down small country lanes and enjoying the scenery. Ended up in a cul de sac on the wrong side of the Shannon with no way of getting back, having to use my Garmin to navigate back to the house by taking a short cut across the bog tram lines. Ground wasnt the best and lost a bit of speed on the marshy ground. Once I got back to solid roads, opened it up comfortably for the last couple of miles at about 8:10 min miles to catch up on pace. Ended up doing more miles than I planned and felf good for the whole run.

12.7M in 2:02

A nice easy going lunchtime run again along the Canal to Guinness and back

(8:34) (8:11) (8:27) (8:40) (8:23)

5M in 42:15 (8:27 pace)

Planned to head out at 8:30 pace and see how long I could keep it going.

Headed off with Menoscemo, Donothoponpop, and GoHard and ran comfortably for the first thirteen miles at an average of 8:33, although the others had gone headed earlier.

There were 10 laps and each lap was about 5k. on the 6th lap, i was starting to feel the strain of keeping a decent pace and as I passed the food station, RaccoonQueen jumped in and kept me company for the lap. It was just what I needed to get beyond the halfway mark.

I was tiring again though at lap 8 and the pace was waining. Legs weren't as frisky as I hoped, but now if was a matter of keep running on tired legs. Each time I came around to the food station, I was determined to keep going. I didn't want to stop short of the 50k, regardless of the time I was coming in. Got conscious of the cut off time during the last lap and upped the pace in the last couple of miles to get the lead out and finish strong. Got the last mile down to 9:17 and felt good again, bit late for 2nd wind, and was glad to get over the finish line. Was a good experiment to get an idea of starting pace for Connemara but I know that it wont be 8:30 anyway.

I did stop briefly at the food table most times around, but I don't think it made any major impact to the finishing time. I wouldn't have been much quicker if i kept going.

I brought along a large bottle of water with carb powder / honey and chia seeds and took a gulp as I went by. Brought 4 gels but only used 3. Had a banana and can of red bull at lap 8 for the wings.

50k in 4:53:30 (9:28 pace)

Lunchtime run again today, 5 miles

(8:58) (8:34) (8:23) (8:03) (8:06)

Legs feeling good still.

5M in 42:03 (8:25 pace)

Monthly Miles - 218
Miles this year - 410

Lunchtime Run 5M Recovery
Should have been keeping to 9:00 - 9:30 recovery pace, but the legs were restless and couldn't keep the pace down. Felt great all the way out and back. running form felt good and relaxed, so just enjoyed it
(8:46) (8:39) (8:30) (8:27) (8:18)
Each mile was getting faster, so I wasnt really doing a good job at slowing it down.

5M in 42:37 (8:32 pace)

Evening Run 15M with some miles at PMP (8:00)
After the 5 sub 8 miles on Friday and the 8 sub 8:00's yesterday, I headed off with the intention of stringing a few more today somewhere in the 15M. The first 7 miles were all sub 8 at which point I got to the Taney/Goatstown hills. Eased it off a little for the hills and managed to keep the first uphill mile under 9:00 then picked up the pace again going up Goatstown hill to Foster's Avenue. Kept a great pace wih no signs of tiring all the way and felt suprisingly strong and kept knocking out sub 8 miles. Splits went

(7:46) (7:57) (7:46) (7:55) (7:55) (7:52) (7:57) (8:59, taney & Goatstown hills) (7:44) (7:59) (7:53) (8:55 Dartry hill from Milltown)

By the time I got up Dartry Hill, I ran out of steam, mainly because I only had a bowl of porridge and banana for the whole day and had no drinks or gels with me. The tank was empty. But still, I was very happy with the run and how strong I felt all the way around. Dropped the pace for the last 3 miles and rounded it up to 15M

15M in 2:05 (8:20 pace) the last three miles slowed the overall pace down. First 12M might had a sub 8 average overall

20M today and delighted with the pace and ease of running in both runs. I'll sleep tonight :cool:

5M run at lunchtiome along the canal again. Decided to keep sub 8 for each mile but running into headwind for the 1st half, took a bit of time to warm up, but opened it up on the way back.

(8:21) (8:32) (7:43) (7:10) (7:08) (hope the wind didnt contribute to the last two miles. :rolleyes:)

5M in 38:53 (7:47 pace)

Hezekiah Important Whole-wheat wrote: »

You are in flying form for Conn.

Cheers, its all suddenly pick up in the last week. I went from forcing out a 9 min/mile to running sub 8 min miles with ease. I dont think it will help increase my pace significantly on the da for Conn over the 40M cos it happened so quickly and I'll be tapering soon, but it's giving me a lot of confidence that I'll be able to maintain a decent pace for longer. Getting the body used to just banging out the sub 8s this week is getting me used to the pace with no stress on the body. It should set me up for knocking out a sub 3:30 later in the year.

menoscemo wrote: »

So the question is are you gonna head out like a madman in Conn?

You know me too well. :rolleyes: I'll have to install a speed limiter for the first 20 miles.

Oisin11178 wrote: »

2 questions eamonn, whats your pace for conn?
Are you doing the 5in5 in sixmilebridge?

All things going well, I'll start off at 9min miles for the first 26.2M and try to keep the pace under 9:30 for the last 13.1M. Hoping to get in under 6:15

I'm interested in the 5in5, but it depends on the cost including 5 days in limerick etc. If I can manage it, I'll do it. Would be good training for the Conn100 i think.