A Runners log : Patience and Consistency

Krusty_Clown · 15-03-2011 10:58AM

Seres wrote: »

Sat

Rest

sunday

12.5miles/1hr42 : mostly on trails bout 3/4 miles on road , started slow , did 8/8.30min/mil for 8miles and picked it up from 4 miles out , 7.50/7.42/7.23/7.13 : back bit tight after , loads of stretching and fine today

Well done Seres. Is that one of your longest ever runs?
Looking forward to hearing how you get on in the race.

Seres · 15-03-2011 01:54PM

brutes1 wrote: »

Thats a steady long run there you will have no probs with the distance on Sunday hope the rain holds off and we will be able to see our way round the course - category prize for the four eyed would be nice;)

Ya distance will be ok but the speed will be sure to cause me problems after . Like the idea of that category alright , although i never wear my glasses in races

Krusty_Clown wrote: »

Well done Seres. Is that one of your longest ever runs?
Looking forward to hearing how you get on in the race.

near enough , think i did 14/15miles in aug/sep last . looking forward to the race but with a bit of apprehension too cause of the ongoing injury

Tuesday

33min : takin it handy this week , want to be fresh for sunday , i dont konw what to do morro , tempo/interval/hill , anyone any ideas ? want to take two days rest should i go rest thursday & Friday or thursday and sat ?

brutes1 · 15-03-2011 02:03PM

i Am doin track today and a tempo tomorrow with 2/3 miles at race pace ( 5 miles max tempo, 7/8 all in)...so maybe do a tempo , take thus and fri off, easy few miles on sat 3 then bang on sunday

Seres · 16-03-2011 02:12PM

brutes1 wrote: »

i Am doin track today and a tempo tomorrow with 2/3 miles at race pace ( 5 miles max tempo, 7/8 all in)...so maybe do a tempo , take thus and fri off, easy few miles on sat 3 then bang on sunday

took your advice and did the tempo , thanks , actually feelin a bit nervous bout sunday , havent really pushed myself to the limits in a while so will need to get in the zone

Wed
4.5miles with 3mile tempo , 7.12/6.48/6.42 : Weather was just beautiful ,slower that last week but did hold back a bit , finished fresher too and felt alot stronger at the end want to make sure the legs are fresh for sunday , short session sat , bout three miles with strides and that'll be it

brutes1 · 16-03-2011 03:19PM

Well done good runnin, nice to get out , you must always run lunch times? I will go later, training with another brian he s a bit quicker so its a tough ass run:eek: 2mile at sub 6, then 3 mile at 5.45s ouch the thoughts of it.

Your well set up for sunday always the way with big races the nerves kick in same for a lot of people reckon they r a good sign . They will be gone by the first mile i assure you!

Seres · 19-03-2011 12:11PM

thursday&friday : rest

sat :3miles easy with 4*30sec strides

hopefully will be feelin good morro , bed early

Seres · 21-03-2011 02:11PM

Sunday 20th March

Race Report : Craughwell 10miles

Not too hot on writing race reports so will keep it short and sweet
Arrived bout an hour early which gave me loads of time to get all my pre-race stuff done . Everything in term of race organisation executed so smoothly , from the parking/registration/toilets/starting time and not least of all the food prep , unbelievable spread (had been told bout it manys a time but they really do lay out some savage confectionary )
Anyway back was a bit tight so did a decent warm up with stretching and strides , had enough fluid taken and pitt-stops done so was happy out at the start line . Met Aero2k miuntes before the race looking very slick and relaxed , so much so i didnt even recognise him .
Had it drilled into my head to start slowish cause its a long race ( for me ) especially if you go out too fast . It was also my longest race ever , closest to that been 10k so i knew it would be tough .
Got thru mile one in 6.45 , then next was 6.55 , then caught these two GCH girls ang decided to push on , one of them met me and passed me out , had never seen her before so figured i could stay with her but after mile 3 @ 6.45 decided to pull back a bit , whent thru mile 4 @ bout the same and mile 5 had a bit of a hill , so was 7min . Went thru half way in 34.09 , though i could go for sub 68 so decided to push it a bit
At this point my breathing was fine but my legs were tired , got thru 5/6/7 in 6.50ish , legs were wellied at this stage but stuck with it , cant rem what mile 8 was but at that stage i had ditched the miles and was workin off km , at mile 9 saw a female in front , she looked like she was goin really slow so decided to go for her , she was bout 100m ahead so pushed on , pulled her back and decided was good to pass her at bout 100 to go but did it at 200m , she put on the bite , her legs were fresh so she killed me off after bout 60m , came thru in 68.28 ,
Not too please with race , was hoping for sub 68 , but i was more bothered bout been beatin at the finishing stretch by someone , who didnt even show up on the result

I dont think i was even near fit for the race , am doin less than 35miles a week so the miles werent in the legs
Enjoyed the day , hung around chatting to Brutes and other for ages , eatin buns and drinking cups a tea , happy out
First 10miler , pb 68.28 , haha

aero2k · 21-03-2011 02:33PM

Hi Seres,

I think you're being hard on yourself - after all your injury trouble, compromised training and relatively low mileage you did a really good time.

With a little practice you'll have no problem knocking several minutes off that.

Krusty_Clown · 21-03-2011 05:05PM

Cracking run, particularly on the back of injury. That performance would have you approximately in the top 20 women in the Frank Duffy 10 mile race in Dublin.

jb-ski · 21-03-2011 11:15PM

well done S. that's great running, good to see you back on form (& and pain free). J

dna_leri · 22-03-2011 09:11AM

Well done, your patience and consistency is paying off.

I'll be happy to do 68:xx in my first 10 miler later this year after a bad year also.

What's next, a good 10K ?

Seres · 22-03-2011 11:24AM

dna_leri wrote: »

Well done, your patience and consistency is paying off.

I'll be happy to do 68:xx in my first 10 miler later this year after a bad year also.

What's next, a good 10K ?

thanks , 10mile is a tough race IMO , hopefully you will be better prepared , next race is GIR on 10th April , tough course ,goin by my 10mile time , ill be happy to beat last years time of 40.16
where you doin your 10miler ?

dna_leri · 22-03-2011 01:59PM

Seres wrote: »

thanks , 10mile is a tough race IMO , hopefully you will be better prepared , next race is GIR on 10th April , tough course ,goin by my 10mile time , ill be happy to beat last years time of 40.16
where you doin your 10miler ?

Planning to do Longford in June, a few shorter races before then, maybe Carney 10K in April and Sligo 5K in May. Any of them on your list?

GIR is a tough course, but get a good first 5K and you should be up for sub-40.

Seres · 22-03-2011 02:19PM

dna_leri wrote: »

Planning to do Longford in June, a few shorter races before then, maybe Carney 10K in April and Sligo 5K in May. Any of them on your list?

GIR is a tough course, but get a good first 5K and you should be up for sub-40.

might see bout that 5km in may, where can i get info ? , is that 10k in april , lissadell ?, tough course also .

Monday

rest ; had planned an easy 3 miles at lunch but forgot to put runners in training bag
Pilates PM

tuesday

4.5miles : 37min30 : legs felt fine , didnt even feel like i ran a 10miler sunday , also back tightness gone from race day , so this is a really big positive for me , last race i did , Athenry 10k , my back was at me for 10days after

brutes1 · 23-03-2011 08:35AM

Yeah it was a good day at the races bar a minute or so of the race...:D
well done again you, hope the back is holding up, easy runs till end of week, but get back into the intervals and tempos before long?

sub 40 national ten k for ya , its doable in such a competitive race,i pb ed last year think you will always run better with targets to aim for,
supposed to be great weather all week great to get out and run in it!

dna_leri · 23-03-2011 09:20AM

Seres wrote: »

might see bout that 5km in may, where can i get info ? , is that 10k in april , lissadell ?, tough course also .

Carney=Lisadell on Easter Monday 25 April
http://www.runireland.com/events/carneylisadell-10k
I have not run this before but I hear its a good one, chip timing I believe. Video of the route up on youtube http://www.youtube.com/watch?v=QkxLe9a-Hl4

Streets of Sligo 5K is a new one organised by Sligo Champion on 15 May
http://www.runireland.com/events/sligo-champion-175th-anniversary-streets-sligo-5k-race-conjunction-sligo-ac
Also got chip timing, should be good crowd.

Both are part of the Sligo Road Race League, so no shortage of events even in the north-west.
http://sligoac.blogspot.com/2011/03/sligo-road-race-league-2011-gets.html

stmochtas · 23-03-2011 10:43AM

Apologies for the hijack. Any route release for the streets of sligo yet?

Seres · 23-03-2011 11:27AM

brutes1 wrote: »

Yeah it was a good day at the races bar a minute or so of the race...:D
well done again you, hope the back is holding up, easy runs till end of week, but get back into the intervals and tempos before long?

sub 40 national ten k for ya , its doable in such a competitive race,i pb ed last year think you will always run better with targets to aim for,
supposed to be great weather all week great to get out and run in it!

no way sub 40 , any speed i had seems to be gone to the wall since this injury has started , feel fine so will do some intervals today i think ,
back was fine the day after the race but still causing problems so will porb have to see someone else

dna_leri wrote: »

Carney=Lisadell on Easter Monday 25 April
http://www.runireland.com/events/carneylisadell-10k
I have not run this before but I hear its a good one, chip timing I believe. Video of the route up on youtube http://www.youtube.com/watch?v=QkxLe9a-Hl4

Streets of Sligo 5K is a new one organised by Sligo Champion on 15 May
http://www.runireland.com/events/sligo-champion-175th-anniversary-streets-sligo-5k-race-conjunction-sligo-ac
Also got chip timing, should be good crowd.

Both are part of the Sligo Road Race League, so no shortage of events even in the north-west.
http://sligoac.blogspot.com/2011/03/sligo-road-race-league-2011-gets.html

thanks , think i will give the 5km a rattle , that lissadell one has one mother of a hill in it but if you last that its golden the way home

stmochtas wrote: »

Apologies for the hijack. Any route release for the streets of sligo yet?

no worries , interested in it myself

dna_leri · 23-03-2011 12:38PM

stmochtas wrote: »

Apologies for the hijack. Any route release for the streets of sligo yet?

Not sure if it has been published yet, but I hear it starts on O'Connell Street, goes out Markievicz Road, across Hughes Bridge, up Adelaide Street and Mail Coach Road (uphill!), down Pearse Road and Cranmore, over by Riverside to finish back on O'Connell Street.

I might be a bit off on that route but that's the general direction. In any case it sounds like a real "Streets of" race with presumably road closures or restrictions as they are expecting a few hundred entrants. I don't normally run a race in its first year to avoid organisational teething problems but I'll make an exception for this one.

Seres · 24-03-2011 02:14PM

Wednesday

Forgot runners for lunctime run , again , so missed opportunity meant another day this week missed

Thursday

Interval session : 5*800 with 90sec rest , 3.15/3.08/3.06/3.01/3.03
could have done 6 , but program already in garmin
Since race i have realised that my stamina and speed have gone back a good bit , the lack of structured training is really showing now , as it stands i wont be expecting a great time at GIR

Seres · 25-03-2011 02:00PM

thursday

PM pilates

friday

5miles easy : over and back route , loads of tough hills , the weather is amazing , was dying to get out

Seres · 26-03-2011 10:50AM

sat

4miles with 2 mile tempo 6.58/6.43 : managed to get this in today which i didnt expect i would so happy days : another gorgeous day , soaked it up
will try and do two speed and a long run next week to shake myself up a bit

Seres · 28-03-2011 03:13PM

sunday

Rest

Monday

Reps 8.5km : 6*800m with 90sec rest :

3.11/ 3.58km/pace
3.07/3.53km/pace
3.07/3.53km/pace
3.05/3.50km/pace
3.07/3.53km/pace
2.58/3.42km/pace

legs felts quite fresh at the end and form was good Prob could have pushed it a bit more , maybe all at 3.04 , need to do longer reps too , bout 1kms , will get a few in next week , pilates later

Seres · 29-03-2011 01:00PM

Tuesday

5 miles easy /43min : will need to stretch later , hamstring is tightening up

Seres · 30-03-2011 01:14PM

Wednesday

5 miles with 3 mile tempo 6.50/6.46/6.37 : did it a bit fast , wind was strong on the way back , right into my face

brutes1 · 30-03-2011 06:10PM

Well done thats good running, two quick sessions this week, bang on for national ten k traning , its all about speed work for the next week or so, plus maybe a couple of hilly runs, the second half is a b$%^tch with the hills:D..

Seres · 31-03-2011 01:05PM

brutes1 wrote: »

Well done thats good running, two quick sessions this week, bang on for national ten k traning , its all about speed work for the next week or so, plus maybe a couple of hilly runs, the second half is a b$%^tch with the hills:D..

tell me about it , have very bad memories of this race from last year , was on the limited from the start !

4.5miles easy today /35min : ridiculously windy , extremely annoying at times , think im goin to have to stretch like a maniac for the next week and a half so things dont act up on race day

brutes1 · 31-03-2011 02:00PM

yeah windy = frustrating for runners...all effort no reward hope the bad weather runs thru this week and is gone next w/end

Think the club women have a separate start ?? which is good ..assume you will get away well and give ms cullen a run for her money:)
Am looking forward to it now .

Seres · 31-03-2011 03:23PM

brutes1 wrote: »

yeah windy = frustrating for runners...all effort no reward hope the bad weather runs thru this week and is gone next w/end

Think the club women have a separate start ?? which is good ..assume you will get away well and give ms cullen a run for her money:)
Am looking forward to it now .

i take it you mean Mary Cullens sister , ya no problems there , then i can still say i bet Miss Cullen :pac::cool:
Ya its great , get off before the masses , got the mug shot on telly last year too , celebrity status !!

Seres · 04-04-2011 01:06PM

Friday Rest

Sat

15km in 1hr 18min :

Sunday Rest

Monday

4.5miles easy /37mins

Occassional when i go out for a run i come back more frustrated than i went out , so thats what happened today.Decided to take sunday off because through some strange turn of events my left side ( good side )
was bothering more than my right side on saturday , during and after the run , my left hamstring started to tighten up ang my lower back was at me . So having learnt alot in the last 7 months i decided to rest sunday .So yesterday nothing felt too bad however when i got up this morning i could feel my injury niggling

. I decided to park the speed session for today and do a short easy run . As soon as i got out the tighness started on my right hamstring and then the left about half way thru the run.
Im stretching , doin pilates , not goin to hard at the training and now my good side seems to be acting up

, whats the feckin point !
Well the run didnt knock the stress out of me but i think this rant did !

A Runners log : Patience and Consistency

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