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Mr Slow: The Return

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    #1412
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    RayCun wrote: »
    ...but, but... you didn't ask me for a training plan? :confused:
    :(

    Precisely! :P


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    #1413
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    claralara wrote: »
    In return for what? Filthy...

    De what now?


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    #1414
    chinguetti
    Registered Users Posts: 2,547 ✭✭✭chinguetti


    And you didn't ask me either. i'm hurt so i am


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    #1415
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    chinguetti wrote: »
    And you didn't ask me either. i'm hurt so i am

    I would certainly have asked you, but as you neither train nor follow plans I thought you mightn't be best placed to help with this one! :)


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    #1416
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    Course Map is here: http://www.donoreharriers.com/images/_client_specific/JingleBellsMap2011(1).jpg

    Looks fast enough to me!!!:D:D:D:D


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    #1417
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,364 Mod ✭✭✭✭RacoonQueen


    Great that it's staying on the upper glen this year, much faster than going down the lower glen.

    You're welcome for my help with your training plan btw! :cool:


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    #1418
    RayCun
    Registered Users Posts: 15,704 ✭✭✭✭RayCun


    Mr Slow wrote: »
    The normal one, through the Glen.

    that's last year's route! You're just trying to confuse matters, aren't you? :pac:

    (I like this route btw - it's about the same net downhill as the route through the Glen, but much flatter. Bit of a drag up Chesterfield near the start, but a long fast downhill finish)


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    #1419
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    RayCun wrote: »
    that's last year's route! You're just trying to confuse matters, aren't you? :pac:

    (I like this route btw - it's about the same net downhill as the route through the Glen, but much flatter. Bit of a drag up Chesterfield near the start, but a long fast downhill finish)

    It's just gone live on the website, so shoot me.

    It's as close to a gimme as you'll get, take it!


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    #1420
    RayCun
    Registered Users Posts: 15,704 ✭✭✭✭RayCun


    It's a good course to go for your sub-20 - I'd still be inclined to go for a slightly ahead-of-pace first k, because I think a certain amount of drop-off in the middle of the race is inevitable, but on this course you can get away with running very close to even. On the regular course you have that hill out of the glen near the end, and it's hard to estimate how much you will lose there and how much to compensate. On this course, you shouldn't lose time anywhere, and if you reach 4k under 16 you've made it.


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    #1421
    pistol_75
    Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Will you be disposing of the drinks belt for the sub 20 shoe in? :D


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    #1422
    chinguetti
    Registered Users Posts: 2,547 ✭✭✭chinguetti


    Ah lads, anyone trying to beat a pb is never a shoe in. And if you go into a race thinking that, you'ld probably end up in trouble.

    I know people will laugh at this but i think that course would make someone go out too fast if they weren't clever. You could have the wind in your face for the first km which could feck things up later on.

    But its a lightening fast course on paper and you could knock a right hole in a time alright, if one is clever.


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    #1423
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    It's just as well that one is clever! ;)

    I'm going to run the first 2k in just under 8 mins, then open it up for the last 3, even if I'm flagging with a km to go, the downhill gets more favourable.


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    #1424
    digger2d2
    Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    Mr Slow wrote: »
    It's just as well that one is clever! ;)

    I'm going to run the first 2k in just under 8 mins, then open it up for the last 3, even if I'm flagging with a km to go, the downhill gets more favourable.

    I had decided not to try a sub 20 5k so soon after DCM but sense may be going out the window.....


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    #1425
    RayCun
    Registered Users Posts: 15,704 ✭✭✭✭RayCun


    Go on go on go on go on


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    #1426
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Mr Slow wrote: »
    It's just as well that one is clever! ;)

    I'm going to run the first 2k in just under 8 mins, then open it up for the last 3, even if I'm flagging with a km to go, the downhill gets more favourable.

    It depends on the goal. the first 2k are the toughest. If you can run the first 2k in 8 minutes flat, I would expect you to run the next 3k well under 12 minutes. Even if you are out on your feet for the last 2k, you could pretty much roll down the hill in 4 min/km :p

    Of course if you are going out to go well under 20 minutes than maybe yeay, it would be best to go out at slightly under 4min/km pace.


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    #1427
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    menoscemo wrote: »
    It depends on the goal. the first 2k are the toughest. If you can run the first 2k in 8 minutes flat, I would expect you to run the next 3k well under 12 minutes. Even if you are out on your feet for the last 2k, you could pretty much roll down the hill in 4 min/km :p

    Of course if you are going out to go well under 20 minutes than maybe yeay, it would be best to go out at slightly under 4min/km pace.

    My pb is 20:13 and I ran the first 2k of that in 8 mins, this course is very favourable to shave a good bit off of that, subject to the legs being fully recovered of course!


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    #1428
    digger2d2
    Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    Mr Slow wrote: »
    My pb is 20:13 and I ran the first 2k of that in 8 mins and I was wearing a hydration belt with four gels, Chia seeds, Jelly Beans and a bottle of flat Coke, this course is very favourable to shave a good bit off of that, subject to the legs being fully recovered of course!

    :D;)


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    #1429
    digger2d2
    Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    RayCun wrote: »
    Go on go on go on go on

    I did I did I did I did


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    #1430
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    digger2d2 wrote: »
    :D;)

    How's Weight Watchers going for you? :pac:


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    #1431
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    6.2 miles in 48:42 average pace 7:53

    Spent the first half of this run into the wind and feeling absolutely shattered at 8:30 pace, then I turned a corner and everything got easier, by 4.5 miles I hit lap on the Garmin because although it felt good it felt faster than 8:20 pace,and it was!

    First 5k: 26:36 average pace - 8:33
    Second 5k: 22:08 average pace -7:07

    Legs feel good! :D


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    #1432
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    5 reps of this courtesy of Krusty, only problem I had was with the bicycle crunches, will do 10 reps next time.


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    #1433
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    4 miles in 36 mins, enjoyable recovery run today, it's warm out there!


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    #1434
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    Drove like a maniac to get to the Dunleer AC cross country event in Darver Co. Louth on time and with 5 mins to spare my little princess Sarah was lined up with the U7's for her first race (200m) and is thrilled with her shiny new medal which is now hanging alongside her Daddy's.

    She did a fantastic job and I would like to thank everyone involved, Dunleer AC made us feel very welcome.

    Thanks to Ray for the heads up, I'm a very proud Daddy! :D:D:D:D


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    #1435
    RayCun
    Registered Users Posts: 15,704 ✭✭✭✭RayCun


    Raheny have kids' races before the 5 mile, she could probably run in the first of those


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    #1436
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    RayCun wrote: »
    Raheny have kids' races before the 5 mile, she could probably run in the first of those

    Perfect!!!;)


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    #1437
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Mr Slow wrote: »
    Drove like a maniac to get to the Dunleer AC cross country event in Darver Co. Louth on time and with 5 mins to spare my little princess Sarah was lined up with the U7's for her first race (200m) and is thrilled with her shiny new medal which is now hanging alongside her Daddy's.

    She did a fantastic job and I would like to thank everyone involved, Dunleer AC made us feel very welcome.

    Thanks to Ray for the heads up, I'm a very proud Daddy! :D:D:D:D

    Great stuff for the little one and fair play to you for bringing her out, these are the same brain washing happy memory tactics I went for :D

    I'd imagine we could fill a pretty good boards juniors team


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    #1438
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    Woddle wrote: »
    I'd imagine we could fill a pretty good boards juniors team

    Genius!!!


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    #1439
    digger2d2
    Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    Mr Slow wrote: »
    Woddle wrote: »
    I'd imagine we could fill a pretty good boards juniors team

    Genius!!!

    Will claralara qualify for the under 7's ;)


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    #1440
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    5.06 miles in 42:15 average pace 8:21 min miles.

    This was to be 5 x 8:30's but I set off too fast assuming the Garmin was playing up, it wasn't until I passed 1 mile that I realised I was in fact running a low 7:xx pace and I pulled back to run the last 4 @ 8:30.

    The strength/speed are returning but the endurance isn't quite back yet.


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    #1441
    Mr Slow
    Registered Users Posts: 6,554 ✭✭✭Mr Slow


    Handy run with one wu and cd and 2 @ 8:00 pace.

    I started getting a niggle around my hip and to the front of my right leg leading to a loss of form/power at times, I'll get a sports massage in the next little while and hopefully that'll be the end of it!


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