Just for the craic

wowzer · 24-04-2013 01:28PM

Wednesday 24th April

5.81 miles in 47.37 avg pace 8.12

Easy lunch time run. Legs felt a little heavy today but i think that maybe because I had a bit of a commuter race on my bike on the way into work. Fcuker passed me while i was stopped at the lights at the castleknock entrance to the phoenix park, I eventually caught him at the zoo but jaysus my legs were burning, havent pushed it that hard on the bike in a long time..

statss · 24-04-2013 01:38PM

wowzer wrote: »

My 10k pb is 42.51 so anything under that and I'll be happy. But I'm gonna aim for 41 mins, I need to do a bit more training before I have a crack at going under the 40 minutes.
Based on a recent 4 mile race where I held a steady 6.30 pace I reckon I could hold that pace for at least 5 of the 6 miles this Sunday. So my plan is to go out at 6.30s and hold on as long as I can.. If I blow up then so be it, this race was never gonna be a target race for me anyway, I'm just doing it because I enjoyed it last year.

Sounds good, I've got a similar tactic & goal myself. Get up front to avoid the crowd and hang on as long as possible at around 6.50 pace. The last 2 miles look like a messy maze so yeah, it's defo not a race to be aiming big for.

wowzer · 25-04-2013 01:27PM

Thursday 25th April

6.02 miles in 44.11 avg pace 7.20

Cant make the club tonight so it was a lunch time run again, wanted to do a bit of a tempo run today so after a warm up mile I picked up the pace. Felt good and strong and I really enjoyed this run.

wowzer · 27-04-2013 11:17AM

Saturday 27th April

4.09miles in 33.13 avg pace 8.08

Easy few miles in the sunshine this morning. I guess I could call this run a "leg loosener" before the race tomorrow but I wont call it that. What exactly is a leg loosener?? There is something about this term that really annoys me for some reason. Surely a warm up and a few strides before the race is loosening the legs out, not a few easy miles the day before a race... And these leg looseners are run at easy pace then why are all easy runs not called leg looseners?? Rant over haha

wowzer · 28-04-2013 11:54PM

Sunday 28th April

6.31 miles in 41.26 avg pace 6.34

Samsung 10k this evening, PB tonight by over a minute and a half so I have to be happy with that as its not considered a PB course by many with all its sharp turns and turnaround points. I did find myself almost completely stopping on at least 3 occasions when turning corners but I can't complain as it's the same for everyone.

I enjoyed this race last year and also again this year despite all the bad press it gets. There was a great atmosphere around the city tonight.

statss · 28-04-2013 11:57PM

Nice one.

wowzer · 29-04-2013 09:47AM

Entered the international ballott for London 2014, unfortunately its the only way I can enter as I has no previous marathon or relations across the water.

wowzer · 01-05-2013 01:24PM

Tuesday 30th April

7.28 miles in 51.49 avg pace 7.06 Club Tempo session tonight.

Wednesday 01st May

6.16 miles in 50.14 avg pace 8.09 easy lunch time run.

During the club session last night I had a good old chat with ELFOYZER and he planted the seed that a sub 40 10k is acheivable in the not so distant future and then he proceeded to tell me how good the Dunshaughlin 10k is next month.
So 7 weeks to train for this, not sure if its too soon for me but feck it i'm gonna give it a bash anyway as i'll hopefully be starting a marathon plan soon after the 10k. I need to find 90 seconds in the next 7 weeks..

ELFOYZER · 01-05-2013 03:25PM

wowzer wrote: »

During the club session last night I had a good old chat with ELFOYZER and he planted the seed that a sub 40 10k is acheivable in the not so distant future and then he proceeded to tell me how good the Dunshaughlin 10k is next month.
So 7 weeks to train for this, not sure if its too soon for me but feck it i'm gonna give it a bash anyway as i'll hopefully be starting a marathon plan soon after the 10k. I need to find 90 seconds in the next 7 weeks..

Honestly at the rate you are going this is definitely achievable for you.
Comparing your 4miler time in March against your recent 5k time suggests an improvement of over 45sec in a 10k.
You are certainly capable of a sub 41min 10k and probably would have done such a time on Sunday if it wasn't for the congestion and almost coming to a stop on 3 occasions during the race.
No doubt it will be harder to go from sub 41 to sub 40 but you've 7 weeks and nothing to loose!
Oh, and next time you're in a 10k make sure you line up at the top of the field to avoid getting stuck in the masses. ;-)

wowzer · 01-05-2013 04:17PM

ELFOYZER wrote: »

Honestly at the rate you are going this is definitely achievable for you.
Comparing your 4miler time in March against your recent 5k time suggests an improvement of over 45sec in a 10k.
You are certainly capable of a sub 41min 10k and probably would have done such a time on Sunday if it wasn't for the congestion and almost coming to a stop on 3 occasions during the race.
No doubt it will be harder to go from sub 41 to sub 40 but you've 7 weeks and nothing to loose!
Oh, and next time you're in a 10k make sure you line up at the top of the field to avoid getting stuck in the masses. ;-)

Cheers, will definitely give it a good go.
I'll have to try and tidy up the diet too and lose a couple of pounds if I'm going crack this..

wowzer · 03-05-2013 01:26PM

Thursday 02nd May

6.22 miles in 45.02 avg pace 7.14

Family stuff came up tonight so couldnt make it up to the club for tonights session. Managed to get a few minutes to get out for a run, I did 1 mile warm up followed by 3 tempo miles (6.30 pace) and then 2 and a bit miles cool down. I struggled a lot on this run, running when angry and frustrated doesn't seem to be a good idea for me anyway.

Friday 03rd May

6.47 miles in 53.01 avg pace 8.12

Nice easy lunch time run today along Sandymount beach, I really enjoyed this run, summer is coming at last.

wowzer · 05-05-2013 05:30PM

Sunday 5th May

11.02 miles in 84.25 avg pace 7.41

Long(ish) run in the phoenix park today with no kinda plan in mind. Enjoyed this run this morning out in the sunshine..

wowzer · 07-05-2013 09:37PM

Tuesday 7th May

7.14 miles in 50.14 mins avg pace 7.01

Club session tonight was a 22 min tempo 3 min recovery then 8 x 200 meters

Covered 3.34 miles in the 22 min tempo, I stuck with a group of strong runners for the tempo, started to fall behind at 21 mins but only finished about 50 meters behind them so was very happy with that effort.

I was doing the 200s in 36-38 seconds. I gave it my all for the last one and did it in 33 seconds, felt like throwing up after it.

Delighted with how tonights session went.

wowzer · 08-05-2013 01:25PM

Wednesday 08th May

5.05 miles in 41.34 avg pace 8.14

Easy lunch time run, legs felt a little heavier than normal today after last nights session.

wowzer · 13-05-2013 01:24PM

Thursday 09th May
4.09 miles in 29.32 avg pace 7.13

Sunday 12th May
9.14 miles in 75.54 avg pace 8.18

Monday 13th May
5.10 miles in 38.54 avg pace 7.38

Was out for a few beers on Friday and they really knocked the sh!te out of me. I was a complete write off on Saturday and that meant Sundays 9 miles were absolute torture, the worst i have ever felt on a run..
Todays lunch time run was a bit better thank fcuk..

wowzer · 15-05-2013 06:43PM

Baby decided to make an early appearance so probably wont get much time for proper training till things settle down a bit.. All is good so cant complain..
Going to start laying the ground work tomorrow with the missus for next Tuesdays 5k, I may get a pass for that one if I play my cards right.

Pacing Mule · 15-05-2013 06:58PM

wowzer wrote: »

Baby decided to make an early appearance so probably wont get much time for proper training till things settle down a bit.. All is good so cant complain..
Going to start laying the ground work tomorrow with the missus for next Tuesdays 5k, I may get a pass for that one if I play my cards right.

Congrats wowzer. Hope all is well with the little one.

statss · 15-05-2013 07:32PM

wowzer wrote: »

Baby decided to make an early appearance so probably wont get much time for proper training till things settle down a bit.. All is good so cant complain..
Going to start laying the ground work tomorrow with the missus for next Tuesdays 5k, I may get a pass for that one if I play my cards right.

congrats....now the real fun begins....do keep us updated on how you manage it all, if you have the time.

ELFOYZER · 15-05-2013 09:25PM

wowzer wrote: »

Baby decided to make an early appearance so probably wont get much time for proper training till things settle down a bit.. All is good so cant complain..
Going to start laying the ground work tomorrow with the missus for next Tuesdays 5k, I may get a pass for that one if I play my cards right.

Congrats Wowzer. Great news.

happygoose · 15-05-2013 10:19PM

Great news man congrats to you both!

wowzer · 15-05-2013 10:49PM

Thanks a lot lads.

wowzer · 20-05-2013 02:52PM

Things a bit hectic here with the arrival of the little man. Haven't done much training but I've registered for the 5k tomorrow evening so looking forward to that. Its been a couple of weeks since I've done any speed work and my eating has gone to sh!te the last week so not sure how I'll get on in the race. I'll give it a good go anyway.

Thursday 16th May
4.98 miles in 39.55 avg pace 7.59

Friday 17th May
5.14 miles in 39.24 avg pace 7.40

Sunday 19th May
10 miles in 82.35 avg pace 8.15

wowzer · 21-05-2013 10:13PM

Tuesday 21st may

3.09 miles in 19.23 avg pace 6.16

Bob Heffernan 5k in 19.23 on my watch, I haven't seen the official results yet but I expect a couple of seconds to be added on to that time.

Absolutely delighted with my run tonight as I wasn't sure how I was feeling coming in to this race. I even had a nice tumble with about 400 meters to go so that would have cost me a few seconds too.. Still a 24 second PB so I'm very happy.

Would like to have stayed around afterwards but had to leg it home to the baby.

Pacing Mule · 21-05-2013 10:21PM

Hi wowzer

I'm in awe of the fact you've been able to keep your running up never mind knocking out a PB.

Congrats

wowzer · 22-05-2013 07:01PM

Wednesday 22 May

6.06 miles in 48.53 avg pace 8.03

Nice easy run today in the sun...

wowzer · 24-05-2013 05:36PM

Thursday 23rd May

5.53miles in 38.12 avg pace 6.54

Club session tonight was a few drills followed by a couple of strides then 800, 400, 200 X 2

These reps were to be run flat out, there was a long recovery of 3 mins between each rep and then a 7 min recovery jog between the sets.
Man this was a tough session, especially the 800s.. Legs felt very heavy and stiff after the race on Tuesday. Got through the session ok and actually felt good when it was done.

Friday 24th May

4.07 in 34.10 avg pace 8.23

Wasn't going to bother running today but had a pretty restless night with the little fella and was feeling the need to get out and clear
my head when he eventually got to sleep. Glad I got out and ran these easy miles as the legs and groin felt a bit stiff after last night session and the run today seems to have sorted me out a bit, will have to make sure I use my foam roller every day, have gotten a bit lazy with it recently.

happygoose · 25-05-2013 08:19PM

Toughest Thursday session ever.

wowzer · 25-05-2013 09:45PM

happygoose wrote: »

Toughest Thursday session ever.

Have to agree with that happygoose..

wowzer · 26-05-2013 03:50PM

Sunday 26th May

8.54 miles in 72.24 avg pace 8.28

Lovely day out there for a nice easy run. Usually I don't like these slower pace runs but really enjoyed this one today and was glad of the slow pace as I was up late enough watching the boxing and baby was up at 6 so I was feeling tired.

The bhaa 5 miler in dunboyne on Tuesday is next for me.

wowzer · 28-05-2013 09:54PM

Tuesday 28th May

BHAA 5 Mile Dunboyne

4.99 miles in 32.44 avg pace 6.33

Bit disappointed with this race as I was hoping to go closer to 32 mins. Felt ****ed after 2.5 miles and I just couldn't hold my pace from there, despite elfoyzers efforts to get me to stick with him. It's still a pb by 1 minute 11 seconds so I guess I have to be happy with that..

Just for the craic

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