Mr Slow: The Return

RayCun · 28-03-2011 11:14AM

What, you guys actually ran it? I thought this was just a drinking session...

rainbow kirby · 28-03-2011 11:16AM

RayCun wrote: »

What, you guys actually ran it? I thought this was just a drinking session...

It was for me

Mr Slow · 28-03-2011 11:44AM

rainbow kirby wrote: »

It was for me

Suffering today?

rainbow kirby · 28-03-2011 11:47AM

Not too badly actually! Once I got a big mug of coffee on board I was ok.

Mr Slow · 28-03-2011 11:48AM

rainbow kirby wrote: »

Not too badly actually! Once I got a big mug of coffee on board I was ok.

You went through every flavour of Cider yesterday, I thought you'd be in the horrors.

Brianderunner · 28-03-2011 12:09PM

rainbow kirby wrote: »

Not too badly actually! Once I got a big mug of coffee on board I was ok.

5 cups in and i'm still hanging! Didnt get in till 1.30am though last night.

Good running yesterday Mrs low and good to meet you properly. Bloody small world innit?

Mr Slow · 28-03-2011 12:15PM

Brianderunner wrote: »

5 cups in and i'm still hanging! Didnt get in till 1.30am though last night.

Good running yesterday Mrs low and good to meet you properly. Bloody small world innit?

You said it!

chinguetti · 28-03-2011 12:57PM

Email Mallow AC and they'll look into the chip problem.

Well done again on yesterday. So what time did ye leave the pub and did the servants arrive for Miss Clara?:D

Mr Slow · 28-03-2011 12:59PM

chinguetti wrote: »

Email Mallow AC and they'll look into the chip problem.

Well done again on yesterday. So what time did ye leave the pub and did the servants arrive for Miss Clara?:D

I left at 9 not wanting to revert to a pumpkin, the others......

Mr Slow · 28-03-2011 01:14PM

Anseo

RubyK · 28-03-2011 02:27PM

Congrats on the pb! Great running!

Mr Slow · 28-03-2011 03:21PM

RubyK wrote: »

Congrats on the pb! Great running!

Thanks Ruby, will we see you in Dublin again this year?

RubyK · 28-03-2011 03:29PM

mrslow wrote: »

Thanks Ruby, will we see you in Dublin again this year?

Yes indeed

claralara · 29-03-2011 09:48AM

mrslow wrote: »

it has to be noted here that Claralara
looked incredible. She made it look so easy and natural but how anyone can look that good all of the time especially at that ungodly hour of the morningis beyond me!

Oh you!!

Well done again on a great race buddy!

Mr Slow · 29-03-2011 10:28AM

claralara wrote: »

Oh you!!

Well done again on a great race buddy!

Thanks pal, well done on your own pb.

Mr Slow · 30-03-2011 09:48AM

The plan says 8 miles with 10 x 100m strides, fcuk that, legs were still a bit stiff from Sunday so I decided on a recovery run instead.

7.71 miles in 1.11.01, average pace 9.12

Claralara's sense may be rubbing off on me.;)

menoscemo · 30-03-2011 09:54AM

mrslow wrote: »

The plan says 8 miles with 10 x 100m strides, fcuk that, legs were still a bit stiff from Sunday so I decided on a recovery run instead.

7.71 miles in 1.11.01, average pace 9.12

Claralara's sense may be rubbing off on me.;)

Strides are just short bursts of speed (not full out sprints) and are apparently really important for helping your posture/ stride length/form(though i was never much good at doing them), so don't slack on them.
You can easily do them at the end of a recovery run. If you miss out today stick them at the end of one of your other runs.

Let me know later in the week when your planning your long run, for me it all depends on my mates weekend plans, but if I'm free i'll probably go with the group on sunday.

claralara · 30-03-2011 10:00AM

mrslow wrote: »

The plan says 8 miles with 10 x 100m strides, fcuk that, legs were still a bit stiff from Sunday so I decided on a recovery run instead.

7.71 miles in 1.11.01, average pace 9.12

Claralara's sense may be rubbing off on me.;)

There’s plenty to go around! I like to not use it too much and keep the reserves high!

Mr Slow · 30-03-2011 10:39AM

Meant to add my run was in my New Balance 2010's and they were perfect!

digger2d2 · 30-03-2011 10:43AM

I did the 8 mile with strides last night...Legs felt tired though and they are pretty lifeless today...I did consider switching the recovery and the 8 but just went with it....You going to the park on Sunday?

Mr Slow · 30-03-2011 10:57AM

digger2d2 wrote: »

I did the 8 mile with strides last night...Legs felt tired though and they are pretty lifeless today...I did consider switching the recovery and the 8 but just went with it....You going to the park on Sunday?

Not sure yet, Saturday might suit better, you?

digger2d2 · 30-03-2011 10:59AM

mrslow wrote: »

Not sure yet, Saturday might suit better, you?

Sunday sounds good to me.....Legs are dead today and need to do 4 recovery today and 11 tomorrow so reckon I could do with the space before I do the 16....

Mr Slow · 30-03-2011 11:00AM

digger2d2 wrote: »

Sunday sounds good to me.....Legs are dead today and need to do 4 recovery today and 11 tomorrow so reckon I could do with the space before I do the 16....

Any change to your pace plan?

digger2d2 · 30-03-2011 11:04AM

mrslow wrote: »

Any change to your pace plan?

I'm gonna work off a PMP of 8:55 and see how I get on......On the day I'm definitely going to do a negative split.....

Mr Slow · 01-04-2011 10:06AM

Monday was to be an aerobic session which I changed to a recovery run so last night I went for an aerobic session and threw in a few strides. I didn't kill myself on this run and it didn't feel like much like work at any point.

10.45 Miles in 1:25:32

menoscemo · 01-04-2011 10:10AM

mrslow wrote: »

Monday was to be an aerobic session which I changed to a recovery run so last night I went for an aerobic session and threw in a few strides. I didn't kill myself on this run and it didn't feel like much like work at any point.

10.45 Miles in 1:25:32

Good stuff Mr Slow. Once you get into the mentality that 10 miles is easy, then you're nearly there.

That's faster than PMP though. I guess you are targetting 3:45 now?

Mr Slow · 01-04-2011 10:27AM

menoscemo wrote: »

Good stuff Mr Slow. Once you get into the mentality that 10 miles is easy, then you're nearly there.

That's faster than PMP though. I guess you are targetting 3:45 now?

Thanks Meno, I'm not going to get carried away just yet, I'll go out @ 8:30 pace which, allowing for not running the race line should bring me in between 3:45/3:50, if it's going particularly well I'll pick it up in the last 6.

Mr Slow · 03-04-2011 01:51PM

Group run today met up with Meno, Spaghetti, Digger, Brownian, Xebec and Claralara and after about 6.2 miles the group decided to run a different route to me at a slower pace, it appears the splitters have returned. :rolleyes:

I didn't eat very much last night (wasn't feeling great) and this was my first long run without gels and boy was I aware of it. Hit a few flat spots and almost died on the kyber but that was the whole purpose of the run, to simulate the latter stages of the marathon. Found this tougher than expected but job done.

6.2 miles at 9:30 followed by,

10:01 miles in 1:24:55

menoscemo · 03-04-2011 02:26PM

Fair play, at least you got through it. Looks like you had to go off in a tangent to make up the last mile after you got to the top of the kyber? If so, that'll stand to you in terms of mental toughness. It would have been so much easier to just go back to the car once you got up the kyber.

chinguetti · 03-04-2011 02:36PM

mrslow wrote: »

Hit a few flat spots and almost died on the kyber but that was the whole purpose of the run, to simulate the latter stages of the marathon.

I wouldn't be keen on trying to simulate the latter part of a marathon too much. It may take your body a while to recover from it so it might be something to go easy on or at least not do it too often.

Mr Slow: The Return

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