Leaving Normal

Mon - a little 45k on the bike (circa 28km p/h of i remember right)

Tue - Spin class, track session - little over a mile warm up,drills, 10 x 80sec at 10k pace , little under a mile cool down

Wed - 1 hour easy (no watch), charity spin cycle in UL arena that night for BDO Get Back challenge, went from 4-9pm and we changed instructors every half hour, i was teaching two slots at 5 and 6.30 and stayed on the bike in between, about 3 hours total. Not the wisest after track the night before!

Thu - 1 hour easy

Fri - 8.5miles at 7.21 avg pace

Sat - Spin class, swim 1200m

Last medium long run for the half next Sunday today.

Rest day tomorrow

Had my lovely Green and Blacks easter egg today (I know RK will appreciate the green and blacks), got out for my longest run til the half this day week.

A lovely 7.99 (yeah, that's right .1 off a mile, couldn't i have just checked th garmin one more time before stopping!) in 1:02:12

8:22
7:43
7:29
7:38
7:33
7:31
7:36
8:17

then walked and stretched for about 10min

Plan is a cycle tomorrow, track on tuesday, cycle wed, 3-4 miles on thurs/fri, rest sat and race sunday

Now, more chocolate

Track tonight in UL with West Limerick. Plan was 4x6min with 2min recovery. If you were doing the marathon this weekend, plan was to do them at MP, f you were doing the half, plan was to the it at half mara pace and so on.

I just went out and said id go with the flow. Did all 4 reps between 5:56 and 6:15, avg was in between. Felt strong doing them and they didn't feel tough.Left too much in the tank tbh, could have gone harder. Felt really happy with the session though.

In tesco's after to get food. Great thing about dark chocolate easter eggs is that many people don't buy them. Tesco was selling off 200gm lindt bunnys dark chocolate at under 3e, grabbed a load of them. Yum. Fatness here I come.

misty floyd wrote: »

Thats great going UL/Met, well on track to hit the goals you've given yourself. Have to laugh at finishing with a 0.99mile. I'd be up and down the drive way until it rounded off.
Good luck with the new log/training.

Thanks Misty - yeah, kicking myself that i didn't keep on these track sessions sooner. I too often doubt myself or downgrade my goals and undermine how well i think i can do but now, with a session like this, I know that I can go harder and have to stop been soft with the training.

7.9 miles in 1:02:09

7:52 avg pace.

I cannot let this happen a third time - next time i gotta get the 8 on the button. Im not a real runner otherwise.

Cycle tomorrow. Working 2.30pm to 10 and teaching body ump in the evening. Hate the shift.

3/4 miles Friday.

Rest and check out the expo saturday and race on sunday.

Bit to get done tomorrow before work, sort out work and academic reference for masters, call to the bank, pay some stuff that needs paying. Follow up on job applications, then cycle and work!

Friday - thought spin class in the evening so the legs got some ticking over. Stubbed my foot in work thursday night, bruised. Not really painful but can feel it every now and again, think it's ok. Just in the head more id sy because of the race.

Today popped out to the expo. 3444 - that's my number. Met Amadeus and runningcoach at the pacers, nice to meet them. Looking forward to tomorrow. Great buzz around the city with riverfest weekend. Pity about Munster. ah well.

Well, plan was for about 1'28ish. Said id go with 1'30 pacers and pick up after a few if i felt strong enough. Saw RQ, Amadeus and met Kaymin before race start and briefly chatted to Brian. Made my way right up beside kaymin who nicely positioned himself at the top. Off we went. after 3 miles, I was feeling too comfortable with the 1'30 so picked it up and that was the last I saw of the 1'30. The flyover in Dooradoyle was a right pain the the hole, but kept on plodding on. Passed friend at mile 7 who was gunning for about 1'25-1'26 and he looked a little uncomfortable and just said go on. He later finished in a little over 1'29

Knowing the home territory was great and having locals shout for you was a nice touch. It was a boost to be passing people. Just kept on pushing along the last 10k, knew the route like the back of my hand, use many parts most days in training. Just kept picking it up. Felt it a little around thomand park and again on the slight incline by the GAA grounds. Gaa grounds, guy in white and red tee and myself paced off each other. bout a mile later on the home stretch i picked it up. Passed Menoscemo with his pacees around the corner. Coming off Clancys strand into the last few hundred metres were great. People you know cheering you on. Guy who i took off from after GA grounds whizzed passed me at this stage. I finished in 1'26'01ish if i remember right. Very ha[ppy with that. Once I hit the city and mile 7, I knew i had 1'30 well clear. In that respect, maybe I could have pushed myself more and got a bit quicker, but I really just needed a race like that again and hey a PB by a little over 3min is happy days like so no complaints from here.

Got a drink and burger in the locke after. Brian has well started into his 13 pints. Just at home now, getting showered and changed and then back into afters party for 7 and il meet up with them

Munster_Gal wrote: »

Well done Mr!
Any plans to do Galway?

No plans to do Galway.

10k 15th is next on the cards

Yesterday legs were heavy so left track til next week. Taught an aerobics class in JJB at 7 and then went out for about a little over 4 miles - no garmin, was out for about 36min and took it handy so a complete distance guess. Too lazy to go check it out.