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Comments

  • #902
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Speedy44 wrote: »
    nice going beepbeep.

    Its funny how you can feel not great one day and then the next day be coasting :), been feeling that myself a bit of late.

    Funny alright, I couldn't run 8min pace last night to save my life and I was putting the breaks on for 7:15 pace tonight!


  • #903
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Thursday: 8 miles easy in Shanganagh
    Friday: 4 x 1M @ 5k pace (target - 5:40) with 90 sec recovery.
    Wow wee this was a tough session, can't recall a tougher one that I've done since I returned to running as you can tell by the increasing HR. If you want to know how short 90 secs can feel - do this session!
    1. 5:39 MaxHr 168
    2. 5:38 MaxHr 172
    3. 5:40 MaxHr 175
    4. 5:40 MaxHr 176
    Total 8.2 miles in 59:58 http://connect.garmin.com/splits/102584895


  • #904
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Saturday: Squeezed in a 10 miler before a busy day - 10.6 @ 7.29 pace
    Sunday: Just a recovery run, another busy day ahead - 5.4 @ 7:58 pace

    Solid month for July, 28 days running for a total of 231 miles (record), average distance per day of 8.26 (record), went into double figures 7 times and completed 11 sessions.

    WTD: 80.9 [50.3]
    MTD: 372.3 [231.4]
    YTD: 2,089.8 [1,298.8]
    Races YTD: 20 [6 x M40 PB's]


  • #905
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Wasn't feeling great heading into this one, really tired today after the weekend and it was quite humid during the warm up and I was sweating buckets, so took a few sips of water.
    2 mile warm up follwed by strides and drills, whacked on the Pro 4's and we were ready for the off. Met a few boardies on the line and based on how I was feeling I felt sub 11:15 was a good target, my M40 PB is 11:13 and my course best is 11:21.
    Lined up on the 2nd row and just got tucked in behind a group for the 1st half mile, checked the Garmin and it showed 5:20 pace, yikes, this could go one of two ways, forget it and just keep working. My Garmin beeped at a 5:25 mille one and split was called as 5:27. Decided that I would run as hard as I could for the next half mile and take it from there, average lap pace of 5:27 with about 600 to go, but I'm starting to feel under pressure, time to dig in as I reach the corner with about 300mts slightly uphill to go, quick check of the watch average pace 5:28, push again the Garmin beeps about 30mts before the finish line and I hit the button at 10:59.96, will probably get rounded to 11, but I'm happy with that.
    http://connect.garmin.com/splits/103697192


  • #906
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Go on the beepbeep :D
    Where do you feel that came from as it's obviously early days for the new schedule. Congrats on a super PB.


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  • #907
    dna_leri
    Registered Users, Registered Users 2 Posts: 2,623 ✭✭✭dna_leri


    Sub 11 for 2-mile - not bad for an aul fella.

    Is Ballinamore 10K still in the plan? I have pulled out - too much competition ;)


  • #908
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Woddle wrote: »
    Go on the beepbeep :D
    Where do you feel that came from as it's obviously early days for the new schedule. Congrats on a super PB.

    It's all about the shoes :p, seriously didn't taper for this apart from not running yesterday but was on my feet for 12hrs, felt I lacked a bit of kick was one paced, but felt very strong.
    dna_leri wrote: »
    Sub 11 for 2-mile - not bad for an aul fella.

    Is Ballinamore 10K still in the plan? I have pulled out - too much competition ;)

    Yep, that's the plan, had a couple of poor 10k's last year, one my fault went off too fast and one I shouldn't have run as I literally stepped off a plane, so need get that monkey off my back, but it's a stepping stone race, the training is for the half in Waterford.


  • #909
    Slogger Jogger
    Registered Users, Registered Users 2 Posts: 5,441 ✭✭✭Slogger Jogger


    Great running in warm conditions. Getting better with age.


  • #910
    Macanri
    Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Great running last night BeepBeep, and nice to meet you. I was wondering why you had started so fast having just spoken of a 11:15 target, but you stayed away for the whole race. Well done.


  • #911
    Pronator
    Registered Users, Registered Users 2 Posts: 301 ✭✭Pronator


    Your flying Dom. Keep it going;)


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  • #912
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Nice relaxing 1hr run from the house, at least the 1st 4 miles were until my bowel decided it wanted to empty, the next 3.5 miles were fun and games as I combined a core session with my run. The feeling of joy in seeing an under stairs toilet topped any post race endorphins I've experienced.


  • #913
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Tough 4 mile tempo run in the middle of 7.2 miles.
    This felt tougher than it should, than plan was to start off a little slower than tempo pace and work up to faster than tempo based on an article I was reading by McMillian, this is basically what happen except I was about 5 secs off per split and working a little too hard to get there; 6:29 - 6:27 - 6:27 - 6:20, average 6:26, was aiming for 6:20.
    Good workout though with the HR reaching 171.


  • #914
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Friday: Got 4 miles in before work, was hoping to get another 4 later, but the day got away from me.
    Saturday: W/U - 8 x 800 with 90sec - 200mts jog recovery, target 2:50 [2:51, 2:50, 2:51, 2:51, 2:49, 2:51, 2:49, 2:48], these were actually quite tough, although only at the same pace as my 4 x 1 mile last week. Feeling a little lethargic and the legs were lifeless, off work now for a few weeks and will try and catch up with some sleep before the 10k and get a rub down Monday morning.


  • #915
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Trying to get out the door on time aiming to meet Abhainn and Pronator at 9 at Tescos, I got there a minute past, no sign, so I ran out towards Rathnew, couldn't see anyone in the distance so I just kept going and completed a 10 mile loop @ 7:38 pace.

    WTD: 68.7 [42.7]
    MTD: 68.7 [42.7]
    YTD: 2,158.5 [1,341.5]
    Races YTD: 21 [7 x M40 PB's]


  • #916
    Pronator
    Registered Users, Registered Users 2 Posts: 301 ✭✭Pronator


    Good running Beepbeep, we left bang on 9am, Joe sets a mean pace:eek: He wears two watches you know:D With the sun shining we thought you had gone to Shanganagh.

    Best of luck with the race, your in great shape;)


  • #917
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Got pummelled by Gerry this afternoon, didn't realise I had so many tight spots, particularly on the outside of the calves - remind me again why we do this again?


  • #918
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,368 Mod ✭✭✭✭RacoonQueen


    Pronator wrote: »
    Good running Beepbeep, we left bang on 9am, Joe sets a mean pace:eek: He wears two watches you know:D With the sun shining we thought you had gone to Shanganagh.

    Best of luck with the race, your in great shape;)

    Does he have a spare in case they both break? :)


  • #919
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Slow 5 mile run with 4 x 100mt strides, pace > 8mins, the few strides brought the average pace to 8min.
    Legs reasonably ok from the massage y'day, calves feel great, quads feel dead.


  • #920
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Great session today, got through 24 x Socks, 17 x tops and 14 x shorts (rinse, repeat and spin), the joys of being off work :rolleyes:.
    6022173638_2622d7e221_z.jpg


  • #921
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    BeepBeep67 wrote: »
    Great session today, got through 24 x Socks, 17 x tops and 14 x shorts (rinse, repeat and spin), the joys of being off work :rolleyes:.
    6022173638_2622d7e221_z.jpg

    I have a dirty back of gear that needs to be washed if you want more ;).


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  • #922
    Abhainn
    Registered Users, Registered Users 2 Posts: 2,239 ✭✭✭Abhainn


    RacoonQueen wrote: »
    Does he have a spare in case they both break? :)

    If that happens I just stop and walk home. No point in running then:)


  • #923
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Just an easy run with some strides planned for me today, so I took the kids to the rugby club. They done 3 x 2 mins warm up with a stretching break in between and after we found some cones and made a 15mt square they done 6 box sprints (2x1 side + diagonal, 2x2 sides + diagonal, 2x3 sides + diagonal) followed by a 4 min warm down - they loved it and I've promised we'll do more sessions during the hols.
    I got about 15mins in with 6 strides.


  • #924
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    So rocked up to Ballinamore with the gang to be greeted by driving rain and wind but thems the breaks.
    Got a solid warm up in and we were called to the off, 1st couple of k went to plan 3:39 / 3:41, but the nice flat section along the canal where I planed to bank some time for the hilly back 5 was into the wind and rain these were 3 x 3:50 so steady at least. An uphill 6th k follows and I'm running on my own in 3rd, so this is feeling like a time trial, 3:57, get it back together with a 3:49 & a 3:46 before a hilly 9th in 3:59 a check of the watch shows 34:25 and I need to get a wriggle on to break 38, so I pull out a 3:27 albeit including a downhill section for 37:53 (chip) 3rd overall and 1st M40. Not quiet the time I was looking for, but ok for a windy, rainy time trial.


  • #925
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Afternoon snooze followed by a hilly 10k recovery run around Drumcoura and Drumreilly. What a difference a day makes, sitting here on the deck in glorious sunshine :-) 10k @ 4:47 pace.


  • #926
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Normal weather conditions returned to the Northwest as I dropped the kids at the local hop and ran the 10k course from the 1k mark and then on out to Drumcoura for a nice and wet 10 miler at about 7:40 pace (Garmin died early doors - was nice to run without clock watching).


  • #927
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Stretched for time after travelling back from Leitrim, managed to squeeze in 9k with 4k @ 3:57 pace - average 4:32 pace.


  • #928
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Finished off the week with a nice trot from the house out along the Murrough up into Newcastle and then along along the back road to Rathnew, apart from a sandy / stoney section for about 2 miles before Newcastle it's a lovely run.
    23.5k @ 4:50 pace

    WTD: 85.1 [52.9]
    MTD: 153.7 [95.6]
    YTD: 2,243.6 [1,394.4]
    Races YTD: 22 [8 x M40 PB's]


  • #929
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Warm up jog along the Murrough followed by 3 x 10mins @ tempo pace, nothing too strenuous just get the legs turning over, covered 2.54k (3:56 pace), 2.55k (3:55 pace) and 2.57k (3:53 pace) and a warm down for a total of 8 miles @ 7:15 pace.


  • #930
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Have the crew over in London to visit Legoland plus other attractions. Staying near the inlaws in Feltham and didn't hold too much hope as I headed out the door for a trot at 6pm - 14hrs after getting up, but found a gem of a park (Hunworth I think) which has a nice variety of tracks mown into it, eventually settled on a nice 2.4k loop and finished up at 14k something for just over 100k in the last 7 days. Was introduced to a pit bull called Diesel after about 8k but he was fine really, but a 4:40k followed which was 15 seconds faster than the average, got me thinking if there any benefits to releasing the hounds in the last 2k of a 10k. Race to see if the adrenelin impact kicks in?


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  • #931
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Yesterday's recovery day consisted of 8hrs walking around Legoland eating junk and later drinking local ales. So today I felt as fresh as 3 day old egg sandwich.
    Hit my loop and managed 3 laps at PMP (10:10 - 10:14 - 10:12 for 2.44k loop) extended the last a little to complete 8k @ 4:11 pace, finished off with 4x25sec strides for about 11.2k back to routine tomorrow.


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