"Once we accept our limits, we go beyond them"

Runchick wrote: »

Brilliant running RedRunner, you are really smashing the shorter distances

Thanks Runchick.Let's hope that translates into better times in the longer distances later in the year too:)

Ran from club tonight 6.07 miles @8:18avg pace. This was a very comfortable run on a beautiful evening along the coast road from Raheny to Sutton and back again. Really enjoyed .Just for fun, injected a bit of pace into the last mile;)

Splits: 8:51,8:28,8:24, 8:25,8:22, 7:26, (7:16)


WTD|10.32
MTD|6.07
YTD|321.94

Thursday 2nd May

Enforced rest day due to confirmation do ( a friends daughter)

Friday 3rd May

Another rest day..Just plain tired after a tough week at work so just chilled out

Saturday 4th May

Park Run Malahide:

Did a nice warmup beforehand.Nice morning for a run but a bit blustery so parts of course proved to be tougher going than usual. Big numbers here again today in the high 400s again.

Warmup : 1.96 miles @ 8:48avg

Run : 3.04 miles @ 7:18avg ---- Garmin time 22:14 (previous best 22:47) so that makes 3 PBs in 7 days...very happy with that. Makes up for the fact that it has been a low mileage week so far.

Splits were (a little off I think): 6:53,7:31,7:34 (6:09)

Total for today 5 miles.Plan to do 10 or so LSR miles tomorrow.

WTD|15.32
MTD|11.07
YTD|326.94

Since it's been a PB week for me decided to review my goals for the year from one of my early posts:

PBs

5K - 25:xx ( Haven't done too many of these)--Now 22:15
6.5k - 31:00 Liberties Run 2012
5m - 40:36 RTE 5 2012
10k - 50:36 Samsung Night Run 2012
10m - 1:28:27 Frank Duffy 2012
HM - 1:56:38 Dublin HM 2012
Marathon - 4:27:10 DCM 2012

Goal Times for next 12 months
5k (Goal not Set)--New target 21:40 before year end
10k - 48:XX--- Achieved 46:42
5m - 38:XX

---

Achieved 37:09
10m - 1:24:XX--Revising Target to Sub 80mins
HM - 1:49:XX---Not counting Balbriggan as it was 500m short.
Marathon - 3:59:XX ---Revising this target to 3:45:XX


At the time I didn't think the targets were soft. I think I have just progressed a bit better than I thought I would.Still some room for improvement overall I think.

Starting Weight Jan '13|15 St 7 lbs/98.4Kg
Last Month|15 St 5 lbs/98Kg
This Month| 15 St 1 lb/95.9Kg
Target DCM '13|14St 10lbs/93.4Kg

Progress!:) Probably as a result of more mileage rather than diet discipline though.

The weather was so good today, I went to the beach:)

Still had to put a days work in though. The BHAA ESB Beach 5k race was on on Sandymount beach this evening and I went along to partake. Had to leave work early to get home and then back over to the other side of the city on time. Mrs RR let me know very late that she needed the car so had to make alternative travel arrangements. Though about getting the DART back over but then thought that maybe I'd cycle since it was such a pleasant evening. I had registered online and had managed to escape work early so I had plenty of time to play with in the end. I sort of underestimated the distance a little and it turned out to be a 7.5 mile cycle to the race venue. It was a good warm up though for the muscles.

Got there about 45 mins before race start time. Took me a while to loosen up after the cycle. Haven't been on a saddle for that length of time in a good while:eek: I enjoyed the cycle over but that part of it I didn't enjoy!
While I hadn't cycled in a long time, literally had to dust off the bike when I took it out of the garage, amazing the way I felt no compulsion to cycle outside of the cycle lane and in the lane where runners usually are. Maybe that's just something that comes with cycling more regularly;)

Anyway, I digress. Met a colleague from work there at the number collection and we trotted off down to the start area. Conditions were mild, not too windy yet there was a bit of a headwind on the "out" section of the course. This was a basic out and back course of two laps. Underfoot conditions varied from damp compacted sand to fairly cut up sandy bits which messed with any rhythm I might have had. Different terrain made it interesting in terms of racing and I was a bit more wary of possible danger spots where the surface was very uneven. I'm kind of paranoid now in terms of trying to avoid any injury of any sort!

There was a nice crowd there in terms of numbers. Didn't really have any plan here. A PB was unlikely because of surface conditions and so I basically thought to myself that I'd try and keep an even tempo for the race, avoid any aggravation of the hamstrings and finish strong.

That's pretty much how it turned out. In terms of effort I probably left a little out there but with the cycle out and back and a decent 5k speed session in between I felt this was a good nights work for me.

15 miles cycle
plus
3.13 miles in 22:31 @7:12avg pace


Splits were 7:00,7:24,7:20,(6:14)

WTD|8.13
MTD|31.70
YTD|347.57

RunningKing wrote: »

Bit of a racing addict now!
Thought about this one for about 5 seconds, after bull island on Sat, it was a no no.
Nice running though.

Ha Ha...yes. I think I'll have to cool my jets and concentrate a bit more on training now though.

Went out today with the intention of doing an LSR but it turned into a bit of an easy paced run instead. Was quite windy today and was running into it for the first 4.5 miles but had the tail wind on the way back. Travelling with work next week so no running on tues/Wed and I 've a school thing to go to tomorrow so might have to be a late run tomw night

8.77mi @ 8:40avg

Avg HR - 141
Max HR - 165

Splits : 8:41,8:36,8:45,8:37,8:38,8:37,8:55,8:52,(8:05)

plus 0.55mi Cooldown@10:00min/mi

Total for today 9.32 miles

WTD|24.40
MTD|47.97
YTD|363.84

Darren 83 wrote: »

When are you starting training for DCM?

I already am !;)

Building up the base now but will start in earnest in late June when I will follow a more structured plan.