Getting the times down.

thirstywork2 · 10-01-2012 9:16pm

tunguska wrote: »

Absolutley the more the merrier. My VDOT has me at 5:55 for 7miles so if thats of any use to anybody feel free to jump in. I think you're about 6:28 Paddy.

what time you doing this at?Very similar to what im doing.

tunguska · 10-01-2012 9:28pm

thirstywork2 wrote: »

what time you doing this at?Very similar to what im doing.

Meet at polos at 11am or 12pm, will confirm that.

drquirky · 10-01-2012 9:32pm

Your session and mine were eerily similar - where do you train? Would love to run this kind of workout with someone as they are hard alone!

cwgatling · 10-01-2012 11:27pm

Will we say 12 at the polo grounds Fri lads? I'll be driving from Tallaght if you need a lift Kev.

@drquirky - that's gas, exact same session. You were a good bit quicker though. We're doing Daniels 5-15k plan. Most sessions on the track in Tallaght, you'd be more than welcome. Yeah, bloody killer doing these alone. Next one is the 40 min tempo in the park, jump in if you're about!

drquirky · 12-01-2012 9:05pm

cwgatling wrote: »

Will we say 12 at the polo grounds Fri lads? I'll be driving from Tallaght if you need a lift Kev.

@drquirky - that's gas, exact same session. You were a good bit quicker though. We're doing Daniels 5-15k plan. Most sessions on the track in Tallaght, you'd be more than welcome. Yeah, bloody killer doing these alone. Next one is the 40 min tempo in the park, jump in if you're about!

Cool- thanks man. You running a session on Saturday or Tuesday ? I'm looking to do one either of those days....

cwgatling · 13-01-2012 8:39pm

This coming week's a bit of a weird one for me cos I'm on days whereas I'd usually be on shifts, so I'll probably just do the club session Tues (again, you'd be more than welcome - 6.10pm). Got a race Sun, Heath 10k in Laois.
The following week I'll be doing 4x(200,200,800 - track) on Tues most likely and 40 min tempo (polo grounds) Sat.

Wed - 6 easy at lunchtime - 7:50 pace
Thurs - 10.5 easy - 7:40 pace
Fri - 11.4 @ 7:11 including 40 min tempo @ 6:27 (worked out at 10k exactly!). Always find these tough. Loads of people out running which is great. Grumpy aul pr*ck giving us grief about running around the polo grounds, otherwise perfect day for it.

cwgatling · 14-01-2012 4:25pm

9.5 @ 7:35. Great day. Tymon Park and the roads. Feeling a few twinges in the legs so I think the Green Silence need to be replaced pretty soon. They are a savage shoe.

thirstywork2 · 16-01-2012 9:22pm

That was a long but nice session friday.Up to my eyes inw ork right now so hopefully in a few weeks can join u lads for sessions.
Finding it difficult to get motivated for the sessions at the minute.

cwgatling · 17-01-2012 9:53pm

thirstywork2 wrote: »

That was a long but nice session friday.Up to my eyes inw ork right now so hopefully in a few weeks can join u lads for sessions.
Finding it difficult to get motivated for the sessions at the minute.

It was a good one Kev, Eoin was at 5:55 so just right for you. Maybe try a race or 2 to get the motivation back? Or just do them as sessions. Still loads of time before Connemara anyway. Portlaoise 10k this Sun and Raheny next weekend.

Sun - 12.5 @ 7:50. Great hilly route, really enjoyed this one. Link 67.2 for the week.

Mon - 7.2 @ 8:30. The lads in the club do this every Mon and Wed, run around Tymon in the bloody dark. It's lethal to be honest, you can't see a thing. Almost twisted my ankle so will skip these in favour of the roads.

Tues - AM 6 @ 7:30, PM 6 @ 7:16. That's 12 for the day. Gonna do that session Thursday instead.

cwgatling · 18-01-2012 9:53am

4 @ 7:55 before work. Sleepy, sleepy run. Will get 6 in at lunch.

6 done at 7:30 pace. 23 days' running in a row.

cwgatling · 21-01-2012 10:05pm

Thurs - AM - 3 @ 8:00
PM - 6x 1200 I pace.

4:14
4:17
4:24
4:19
4:26
4:29

Bit all over the shop, the track was very busy. They were all meant to be about 4:21. Totally lost concentration for the last 2, but a good workout. Windy as usual in the last 100m.

14.1 @7:23 for the day

Fri - 5 @ 8:04. Slept terribly the previous night. Picked up some kind of a dose, neurofen-ning my way through it.

Sat - 3 @ 7:59. Thought about taking the day off but that chunk of unbroken weeks in Sporttracks is looking pretty attractive.

Race tomorrow - first since the marathon. Bit sick but feeling fit so will give it a good lash.

cwgatling · 25-01-2012 7:21pm

Sun - Great Heath 10k - 37:40

Top race, really well-organised for the most part. It was windy weather and an undulating course so definitely not a walk in the park. Did a short run that morning to wake up the legs.

5:56
5:57
6:02
6:01
6:14
5:51
1:40

The 5th mile was a killer. Lucky enough to be the 3rd member of the winning team, so will put a few quid towards some physio. Had planned 4-5 for the evening but I was still fighting that cold so I left it be. 8.6 for the day, 60 for the week.

Mon - 5.4 @ 8:11. Recovery run. Legs sore.
Tues - 10 @ 7:50. Still sore and very tired.
Wed - 10 @ 7:40. Wind is not the word.

Won't get a session before Sunday now but I'm not too bothered.

liamo123 · 25-01-2012 8:05pm

Great running Paddy in testing conditions and u not 100% ... Have u lined up a marathon to tackle in the near future or are u going to continue with the shorter sharper stuff ???

tunguska · 25-01-2012 8:05pm

cwgatling wrote: »

Sun - Great Heath 10k - 37:40

Top race, really well-organised for the most part. It was windy weather and an undulating course so definitely not a walk in the park. Did a short run that morning to wake up the legs.

5:56
5:57
6:02
6:01
6:14
5:51
1:40

The 5th mile was a killer. Lucky enough to be the 3rd member of the winning team, so will put a few quid towards some physio. Had planned 4-5 for the evening but I was still fighting that cold so I left it be. 8.6 for the day, 60 for the week.

Mon - 5.4 @ 8:11. Recovery run. Legs sore.
Tues - 10 @ 7:50. Still sore and very tired.
Wed - 10 @ 7:40. Wind is not the word.

Won't get a session before Sunday now but I'm not too bothered.

Meant to be wild tomorrow again but friday is supposed to be ok, so will do the session that day if you change your mind.
Well done on the PB. Dont think you gave yourself enough credit for the run you knocked out. Would've been hilarious had a woman walked in on you getting your bags off in the uni-sex toliet room. High risk maneuvre off the top rope there.
A-game time on sunday man........

ecoli · 25-01-2012 8:17pm

Well done at the weekend lads both of you some solid running. We should have a good few of us out this weekend?

Did you guys not session yesterday? Sorry I didnt get back to you Eoin I only saw your fb message the next day. If you are interested me and pete are doing a session tomorrow evening @ 7?

4x200 @ R pace roughly, 2x400 @ I pace 800 @ R pace, 2x400 @ I pace and 4x200 @ R pace all off 1.15 rec

tunguska · 25-01-2012 8:38pm

ecoli wrote: »

Well done at the weekend lads both of you some solid running. We should have a good few of us out this weekend?

Did you guys not session yesterday? Sorry I didnt get back to you Eoin I only saw your fb message the next day. If you are interested me and pete are doing a session tomorrow evening @ 7?

4x200 @ R pace roughly, 2x400 @ I pace 800 @ R pace, 2x400 @ I pace and 4x200 @ R pace all off 1.15 rec

We were meant to do a session today but the wind was ridiculous so we had to call it off. Yeah might do that session tomorrow evening providing the wind behaves itself, otherwise I'll leave it til friday. Twas something similiar but with 4 x 800 at R-pace being the meat in a 200s sandwich.

ecoli · 25-01-2012 8:53pm

tunguska wrote: »

We were meant to do a session today but the wind was ridiculous so we had to call it off. Yeah might do that session tomorrow evening providing the wind behaves itself, otherwise I'll leave it til friday. Twas something similiar but with 4 x 800 at R-pace being the meat in a 200s sandwich.

No problem we will be meeting at the club at 7 if that is of interest if not no worries

cwgatling · 30-01-2012 6:51am

Cheers Liamo, good to see you back around these parts. No marathons for me until Dublin again. Was kind of tempted by Kildare again but I definitely want to get better at the shorter stuff first. What are you at, spring marathon?

Thurs - AM 3, PM 6
Fri - 5
Sat - 4
Sun - AM 2, PM 7 including:

Raheny 5 in 28:47. Top race as usual by Raheny. Great conditions, if a bit wet. The goal was sub-29 for this so I went out at what I thought was 5:45 but the first 2 miles were more like 5:50. Passed swathes of people from mile 2-5 which was really encouraging. Last 2 miles were 5:40's. Bloody delighted with the result to be honest, could not have raced any better (or maybe I could have gone out harder...). Some absolutely savage runners at this race. Big thanks to christeb for the loan of the garmin! Mine's shot

Stuck the time into McMillan and it equates to a 36:03 10k. Holy **** I've got some work to do.

Something like 50 miles for the week. Not ideal.

Will do 10 easy later. 3 sessions planned for this week.

liamo123 · 30-01-2012 4:00pm

cwgatling wrote: »

Cheers Liamo, good to see you back around these parts. No marathons for me until Dublin again. Was kind of tempted by Kildare again but I definitely want to get better at the shorter stuff first. What are you at, spring marathon?

Again great run yesterday.. Makes perfect sense to concentrate on the shorter stuff atm.... As 4 me Im doing things arseways

... 50k in Donedea this Saturday , Conn Ultra in April ( my main target ) and then 24 hour race up North in July hoping to raise a few pound for charity in the process.... Then I might get to run a marathon at some stage if Im still able to walk !!

menoscemo · 30-01-2012 4:03pm

liamo123 wrote: »

50k in Donedea this Saturday ,

If you turn up on saturday you'll be on your own. The race is not until a fortnight from saturday

Brianderunner · 30-01-2012 4:18pm

cwgatling wrote: »

Stuck the time into McMillan and it equates to a 36:03 10k. Holy **** I've got some work to do.

Great stuff yesterday, it's nice when everything clicks liek that.

Mcmillan has me at 36'11 after yesterday. Fight to the death in Dunshaughlin then?

Or d'you have a 10k planned sooner than that?

liamo123 · 30-01-2012 4:26pm

menoscemo wrote: »

If you turn up on saturday you'll be on your own. The race is not until a fortnight from saturday

Jez thats 4 that...I was sure it was this Saturday 4 some reason... Actually happy about that, I can get a few more longs run in .... Not ready atm

ddel · 30-01-2012 10:10pm

cwgatling wrote: »

Cheers Liamo, good to see you back around these parts. No marathons for me until Dublin again. Was kind of tempted by Kildare again but I definitely want to get better at the shorter stuff first. What are you at, spring marathon?

Thurs - AM 3, PM 6
Fri - 5
Sat - 4
Sun - AM 2, PM 7 including:

Raheny 5 in 28:47. Top race as usual by Raheny. Great conditions, if a bit wet. The goal was sub-29 for this so I went out at what I thought was 5:45 but the first 2 miles were more like 5:50. Passed swathes of people from mile 2-5 which was really encouraging. Last 2 miles were 5:40's. Bloody delighted with the result to be honest, could not have raced any better (or maybe I could have gone out harder...). Some absolutely savage runners at this race. Big thanks to christeb for the loan of the garmin! Mine's shot

Stuck the time into McMillan and it equates to a 36:03 10k. Holy **** I've got some work to do.

Something like 50 miles for the week. Not ideal.

Will do 10 easy later. 3 sessions planned for this week.

Being a bit harsh on yourself saying 50m isn't ideal. T'was a week between hard races! Savage time yesterday. Do you think the 36.03 is a possibility? - was the 37.40 the week earlier a tougher course/day than the 5 miler?

cwgatling · 31-01-2012 3:16pm

@liamo - thanks again man. Jesus, 3 ultras... rather you than me! Will definitely fire you a few quid for sponsorship.

@Brian - cheers, it is indeed; all too rare though! Haha, yes definitely doing Dunshaughlin again. Hopefully I'll give you a bit of a race this time - didn't even get a look in last year. I'm going to do the UCD 5k, Craughwell 10m and Great Ireland Run for sure. You about for any of those?

@ddel - that's true alright. And it was a crazy busy week apart from the running (making excuses now). Really want to be in the 60-70 range though as much as I can. The 10k was a much harder day but even still 36.03 seems way out of my league for the moment. Maybe by the end of this plan though... gotta aim high I suppose!

Mon - 10.5 easy. Nice out and back route. Wind at my back all the way home.
Tues - 12.5 easy. Another great day out. Legs feeling pretty good. 12 hour sleep last night - lovely.

brownian · 31-01-2012 3:36pm

liamo123 wrote: »

Jez thats 4 that...I was sure it was this Saturday 4 some reason... Actually happy about that, I can get a few more longs run in .... Not ready atm

Hmmm, it's not just me so ?

Brianderunner · 31-01-2012 6:40pm

cwgatling wrote: »

@Brian - cheers, it is indeed; all too rare though! Haha, yes definitely doing Dunshaughlin again. Hopefully I'll give you a bit of a race this time - didn't even get a look in last year. I'm going to do the UCD 5k, Craughwell 10m and Great Ireland Run for sure. You about for any of those?

Nah just doing the Silverstone Half on March 11th this side of the London Marathon. I'll be back for the Donore 5k the end of May though, seriously fast course that one.

christeb · 01-02-2012 1:46pm

nice one - that's the fastest 5m that watch will ever do!!

cwgatling · 02-02-2012 8:44pm

Thanks again, it was a lifesaver! Jesus I gave my watch to a guy from Sportsworld one time for a session and it came back with 10 straight miles @ 5:35 pace on it. Depressing

Wed - 11.7 @ 7:20 including 12x 400 at 78s off 400 jog.

1 or 2 79s, 1 76s and 1 75 (the last one). This was a great, great session. Legs were jelly after it. We were in lane 3 for the first 9 reps and definitely ran a little over 400m for the first 4 or 5 (couldn't work out the markings).

Thurs - AM - 3.5 easy. PM - 6.5 easy. Perfect weather for it. Felt like muck on the early one, it was a total slog. The evening run was lovely.

tunguska · 04-02-2012 10:14am

cwgatling wrote: »

Wed - 11.7 @ 7:20 including 12x 400 at 78s off 400 jog.

1 or 2 79s, 1 76s and 1 75 (the last one). This was a great, great session. Legs were jelly after it. We were in lane 3 for the first 9 reps and definitely ran a little over 400m for the first 4 or 5 (couldn't work out the markings).

Yeah man they were defintely a good whack over 400m. You did well, ditto for last night. Whopper session. This nonsense of covering lane one though, I wouldnt mind it if there were provisions put in place for people running anything more than 200s. Anyway we can avoid the place anytime theres somebody there keeping guard. Ninja style sessions like last night are the name of the game.

cwgatling · 07-02-2012 10:45pm

Dead right, those bloody barriers are coming off first thing tomorrow!

Jesus, serious log-neglect happening here. Some good training though.

Fri - AM - 3 easy, PM 3T, 3 mins jog, 2T, 2 mins jog, 1T
3 miles - 18:21
2 miles - 12:12
1 mile - 6:07

So 6:07 all the way really. 15 for the day.

Sat - 6.5 recovery
Sun - 6.5 easy. Lucky to get this in before work.

72.7 for the week. Solid.

Mon - 9 easy. What a day, zero wind. This was great.
Tues - AM - 3 easy. PM - 8 easy. Bit of a cold coming on. Should be ok. Session tomorrow, race Sunday!

cwgatling · 08-02-2012 4:08pm

More Daniels horror today: 4x(200, 200, 800) off 200, 600, 400.

36, 37, 2:38
37, 38, 2:37
37, 37, 2:36
38, 37, 2:35

The 800s are very hard for me at this pace. Barely hanging on at the end of each one. She's done now though. Easy runs until Sunday!

ecoli · 08-02-2012 4:17pm

cwgatling wrote: »

More Daniels horror today: 4x(200, 200, 800) off 200, 600, 400.

36, 37, 2:38
37, 38, 2:37
37, 37, 2:36
38, 37, 2:35

The 800s are very hard for me at this pace. Barely hanging on at the end of each one. She's done now though. Easy runs until Sunday!

Very good session.The fact you were consistently progressing in the 800s is a very good sign will definitely stand to you

tunguska · 08-02-2012 4:52pm

cwgatling wrote: »

More Daniels horror today: 4x(200, 200, 800) off 200, 600, 400.

36, 37, 2:38
37, 38, 2:37
37, 37, 2:36
38, 37, 2:35

The 800s are very hard for me at this pace. Barely hanging on at the end of each one. She's done now though. Easy runs until Sunday!

Very tough, 800s at R-pace is a different ball game. Im wasted, literally falling asleep at the screen here. Time to rumble on sunday though..........Luke are you doing enniscorty or what? Let us know so we can enter a team.

ecoli · 08-02-2012 5:25pm

tunguska wrote: »

Very tough, 800s at R-pace is a different ball game. Im wasted, literally falling asleep at the screen here. Time to rumble on sunday though..........Luke are you doing enniscorty or what? Let us know so we can enter a team.

Was supposed to be doing it but got stuck with a work shift I can't get out of which is a pity as one my favourite races. Think there may be a few from club who might be able to make up a team. Afraid I wont be racing till the Inter clubs at the end of the month

tunguska · 08-02-2012 6:05pm

ecoli wrote: »

Was supposed to be doing it but got stuck with a work shift I can't get out of which is a pity as one my favourite races. Think there may be a few from club who might be able to make up a team. Afraid I wont be racing till the Inter clubs at the end of the month

No worries, I'll see if I can rope Tomo into doing it.

cwgatling · 09-02-2012 3:52pm

6 easy this morning. Dead on my feet but felt way better afterwards. 3-4 planned for this evening.

May have gotten roped into the Inter-Clubs too ecoli.

Edit - 10 for the day.

cwgatling · 10-02-2012 1:51pm

9 @ 7:34 up at the waterworks. Great weather. Back in Garmin-land. Super easy day tomorrow before the race. Sub-37 or bust!

Brianderunner · 10-02-2012 2:25pm

Sub 37 should be no bother to ya, i predict something like 36'30-36'40. Best of luck!

drquirky · 10-02-2012 4:35pm

Dude-

I think if you go out hard on this one you could surprise yourself. Looking at your training, you've run a couple of workouts recently that are better than I have. I went under 36 a couple of weeks ago and think I am stonger now- I'm predicting a sub 36 for you - I've heard this is a really fast course w/ a flying finish (last 2 miles are downhill!) Anyways good luck

cwgatling · 10-02-2012 6:21pm

Thanks lads. Hope to really go to town on this one! @Drquirky - well done on the sub-36. Super time, would love to hit it some day. Gonna go out at 5:50s I think and grit the teeth until those downhills! Thanks again.

ecoli · 10-02-2012 6:31pm

cwgatling wrote: »

Thanks lads. Hope to really go to town on this one! @Drquirky - well done on the sub-36. Super time, would love to hit it some day. Gonna go out at 5:50s I think and grit the teeth until those downhills! Thanks again.

Just remember first mile is a constant climb so dont worry if feel you are working a little harder than you should though you have done this race before so you know the score.

+1 on the time I think you should be looking at that as a definite goal 5.50 is a nice time thats sub 36.30 if i remember correctly (only know because my half pace in debut was 5.53 and came through aroun 36.28)

cwgatling · 10-02-2012 6:36pm

Thanks ecoli, yeah I was looking at the elevation there. Steep climb from the beginning

Would be over the moon with that time. I think if I get to mile 4 on target I have a decent shot.

Shame you're not heading down man! Must chat to you about the Inter Clubs at some stage.

ecoli · 10-02-2012 6:40pm

cwgatling wrote: »

Thanks ecoli, yeah I was looking at the elevation there. Steep climb from the beginning
Would be over the moon with that time. I think if I get to mile 4 on target I have a decent shot.

Shame you're not heading down man! Must chat to you about the Inter Clubs at some stage.

Would have loved to as after running a short course back in Oct despite being on for a good PB regardless I have wanted to take good chunk off the time and break the 35 mark (my PB 35.02 so there abouts but as stands I am still a 35.xx runner

)

Yea from four miles you get such a mental and physical boost I know I was struggling from 3-4 last year but once got to that point started flying

You running it? There is a medal for the taking at it if we can get a team together. We got bronze last year and I reckon should have a much stronger team if we can get a few more out this year as I had a shocker and were a few lads who were only getting back into shape. If we have Tomo me you Eoin (if he gets over his fear of cross after last year:D) there no reason we cant challenge for gold in our division

cwgatling · 10-02-2012 6:47pm

Ha that's a killer, 2 seconds. I did 39.01 in this last year and 65.00 in Craughwell. You'd think that second or 2 would be easy to nail in the last 400 but it doesn't work like that.

Yeah, I think so man. Glad you're positive about it, I'm bricking it - the standard is shocking. Tomo is doing it too AFAIK. We won't budge Eoin I'd say

ecoli · 10-02-2012 6:52pm

cwgatling wrote: »

Ha that's a killer, 2 seconds. I did 39.01 in this last year and 65.00 in Craughwell. You'd think that second or 2 would be easy to nail in the last 400 but it doesn't work like that.

Yeah, I think so man. Glad you're positive about it, I'm bricking it - the standard is shocking. Tomo is doing it too AFAIK. We won't budge Eoin I'd say

Even without Eoin we still will have Artjom who can handle the distance just about despite being a glorified sprinter:D

The team last year that won bronze was Tomo me Artjom and Sean W so like there is definite room for improvement with you in there. The standard is pretty insane alright but remember the fact that the field is huge so there will always be people ahead and behind no matter where you are. Focus on the team and will gain some solice in that

cwgatling · 10-02-2012 7:01pm

Yes, Artjom is a beast! 12km will be a nice test. Cool man, that's great about the prospect for a medal. It won't be from lack of trying if we dont get one. Great point, it's easy to get psyched out!

ecoli · 10-02-2012 7:07pm

cwgatling wrote: »

Yes, Artjom is a beast! 12km will be a nice test. Cool man, that's great about the prospect for a medal. It won't be from lack of trying if we dont get one. Great point, it's easy to get psyched out!

Trust me I know that only to well I was being lapped last year and was like okay he is a senior in the peak of his career but as went on got passed by a lad my own age and head nearly dropped despite feeling I ran poorly still ended up second scorer so no matter how badly you think you are doing you will end up suprising yourself in hindsight

cwgatling · 10-02-2012 7:14pm

Ah great stuff. Feeling better about it now. Cross is a funny old game. I got lapped in the Inters too last year. Saw your log, will try to jump in to that BHAA one in the park too. Cheers man.

cwgatling · 11-02-2012 1:34pm

4 @ 8:10. Super easy pace. Didn't feel too easy.

tunguska · 11-02-2012 3:18pm

cwgatling wrote: »

4 @ 8:10. Super easy pace. Didn't feel too easy.

Forecast looks perfect for tomorrow man. Was looking for the results from last year but not a sausage. Any ideas where they are?

Getting the times down.

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