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

RedRunner · 14-01-2014 11:51PM

menoscemo wrote: »

Don't go chasing mileage later in the week if you feel like you are over training!! I felt on the verge once or twice and a couple of nights good sleep can work wonders.....well done on keeping the pace very slow tonight; in the circumstances that's the best thing to do.
You will find the hard sessions take much more out of you than easy mileage so dump that session if you are not feeling great by Thursday.

Fair enough, thanks. Main thing for me is to get the long run done so I won't overdo it if I'm not feeling great between now and the weekend.

RedRunner · 15-01-2014 09:22PM

Rested up today but did my strengthening exercises for 30 mins.
Went to physio this morning before work and he doesn't want to see me again unless there is a problem. Happy days!

I booked a sports massage in a few weeks time and will probably get a few of these before the big day. Bed early tonight and will try my session tomorrow evening all going well which is a 90 min progression run.

Beef · 16-01-2014 11:20AM

You've reminded me I must book in for a maintenance rub myself. How are the legs feeling in general? Heavy from the increased workload?

RedRunner · 16-01-2014 03:48PM

Beef wrote: »

You've reminded me I must book in for a maintenance rub myself. How are the legs feeling in general? Heavy from the increased workload?

At times yeah . I feel a bit tired recently going into some runs but as I'm running they begin to freshen up and they feel much better. Will let you know how they feel after my session tonight!

RedRunner · 17-01-2014 12:12AM

Thursday 16th Jan - Session Time!

Put this off to today as I was tired on Tuesday and reckoned a rest day was required. So after resting yesterday I was sort of looking forward to this ,yet with some trepidation and wasnt sure if I was going to keep the necessary paces.

Plan called for 20 mins easy (9:30 to 10:00) 20 mins steady (8:40 to 8:50), 20 mins MP (8:20 to 8:30), 10 mins HMP (7:40 to 7:50) ending with 20 mins easy.

I especially was nervous of the HMP as this is territory I haven't been in before in a longer session. As I was doing the steady section I wondered if I would be able to keep the paces of the remaining sections but surprising when I upped the pace on each transition it was possible to tune in to the pace. The HMP last few mins was hard though and was delighted to get through this one all the way to end.

20 mins easy @9:40
20 mins steady @8:44
20 mins MP @8:22
10 mins HMP @7:42
20 mins easy @9:36

Really happy with the results.

Total miles 10.09mi @8:53avg

WTD|20.82
MTD|97.97
YTD|97.97

menoscemo · 17-01-2014 12:21AM

Great run!!

AuldManKing · 17-01-2014 10:16AM

RedRunner wrote: »

Thursday 16th Jan - Session Time!

Put this off to today as I was tired on Tuesday and reckoned a rest day was required. So after resting yesterday I was sort of looking forward to this ,yet with some trepidation and wasnt sure if I was going to keep the necessary paces.

Plan called for 20 mins easy (9:30 to 10:00) 20 mins steady (8:40 to 8:50), 20 mins MP (8:20 to 8:30), 10 mins HMP (7:40 to 7:50) ending with 20 mins easy.

I especially was nervous of the HMP as this is territory I haven't been in before in a longer session. As I was doing the steady section I wondered if I would be able to keep the paces of the remaining sections but surprising when I upped the pace on each transition it was possible to tune in to the pace. The HMP last few mins was hard though and was delighted to get through this one all the way to end.

20 mins easy @9:40
20 mins steady @8:44
20 mins MP @8:22
10 mins HMP @7:42
20 mins easy @9:36

Really happy with the results.

Total miles 10.09mi @8:53avg

WTD|20.82
MTD|97.97
YTD|97.97

great work hitting and holding the paces.

RedRunner · 19-01-2014 04:29PM

Friday 17th Jan

No running, lots of beer. Leaving do at work. Nitelink home at unGodly hour This is my last night out now before London. Last night out but not last beer. I'll allow myself the occasional one for sanity sake.:)

Saturday 18th Jan

Afternoon detox run around St Anne's Park Raheny.

5.2mi@9:29avg

Sunday 19th Jan

Didn't get off to a great start as I slept in and missed the club run. In bed late again last night (1am) .I was designated driver though! So went out a 9.30am instead on my own. Lovely morning for a run with little or no wind.
Took a gel at 12 miles and felt strong at the end despite the legs beginning to hurt from about 14 miles on.

Overall a smidgeon faster than I was aiming for but pleased with it nonetheless. These longer runs are definitely feeling easier this time round than last year and the last couple definitely rank as the better long runs that I've ever done. The lead up to this one wasn't the best, lack of sleep, dehydration etc but happy to get my session and LSR done this week.

18.23mi @9:28avg

Splits: 9:32,9:29,9:27,9:14,9:34,9:20,
9:28,9:31,9:39,9:36,9:29,9:29,
9:30,9:32,9:36,9:28,9:27,9:13,(9:05)

WTD|44.25
MTD|121.4
YTD|121.4

RedRunner · 19-01-2014 06:05PM

Plan Adjustment?

With Raheny 5 race next week any ideas on best way to adjust week's plan which had an 18mi LSR on race day and 10-12 mile session with 2x 4mi@MP midweek?

Option 1: Skip session entirely and replace with LSR
Option 2 : Skip session and replace with 10-12 with 4-6@MP
Option 3:???Other

menoscemo · 19-01-2014 06:40PM

RedRunner wrote: »

Plan Adjustment?

With Raheny 5 race next week any ideas on best way to adjust week's plan which had an 18mi LSR on race day and 10-12 mile session with 2x 4mi@MP midweek?

Option 1: Skip session entirely and replace with LSR
Option 2 : Skip session and replace with 10-12 with 4-6@MP
Option 3:???Other

The stock answer to these questions is to ditch the session and do the LSR earlier in the week.
However since the Session is an MP based one; maybe try to put a few MP miles into the Long run (don't sweat if you can't quite hit MP pace though). Maybe try 10 easy (very easy) 4-5 mile @ MP and the rest c/d. Try to get that done by wednesday to be well rested for the race...

RedRunner · 21-01-2014 12:38AM

Monday 20th Jan

Active day for me today. Did a short lunchtime run around city centre from work today. Later I did my core class and I ran to/from that too.

So three runs in all with two really short ones and a core class sandwiched in between.

Lunch Run 3.13mi@8:57

Evening Run total 3.46mi@9:41

Total for day 6.59mi

WTD|6.59
MTD|127.99
YTD|127.99

RedRunner · 23-01-2014 12:30AM

Tuesday 21st Jan

Body feeling tired so didn't think I had much to gain from running today especially with long run on Wednesday.

Wednesday 22nd Jan

Midweek LSR

Wasn't looking forward to this to be honest. Not long since 18 on Sunday so wasn't sure how the body would react plus I've never done such a big run midweek before.

So the important thing for me with one eye on Raheny 5 was to get through it safe and sound. Took it nice and handy as instructed, and decided I would try for 11 slow and easy, 4 x MP and 3 easy to cool down.

So this is how it rolled:

11 Easy : 10:42,10:10,10:30,10:15,9:56,10:14,10:14,10:09,10:00,10:03,9:55

4 MP: 8:46,8:17,8:12,8:13

3 c/d: 9:51,9:42,9:50,(10:27)

Total 18.07mi@9:37

He shoots....he scores!...very happy to get that done. Overcooked the MP miles a bit though.

WTD|24.66
MTD|146.06
YTD|146.06

RedRunner · 25-01-2014 12:59AM

Thursday 23rd Jan

Was a bit wrecked today so rested and did some core work and strengthening exercises instead.

Friday 24th Jan

Ran home from work. Was not in the mood for this at all really. Feeling a bit off and tired but did it anyway. Felt a lot better after a mile or two but not sure how fresh I'll be for Sunday.Legs feel a bit battered at the moment. I might rest again tomorrow. I'll be doing my bit for club by helping out with the goody bag packing tomorrow. I'll try not to eat all the chocolate!:pac::D

Weather forecast not great for Sunday:(

7.29mi@9:33

WTD|31.95
MTD|153.35
YTD|153.35

Ososlo · 25-01-2014 01:12AM

Don't be worrying about the weather for Sunday. Positive thinking from now on

Trust your training, you've been working really hard lately so BEST OF LUCK for Sunday!

RedRunner · 25-01-2014 01:16AM

Ososlo wrote: »

Don't be worrying about the weather for Sunday. Positive thinking from now on Trust your training, you've been working really hard lately so BEST OF LUCK for Sunday!

Thanks for the positive thoughts! I'm just getting my excuses in early;)

Well done you too on the No Alcohol & no nice things! Great will-power!

AuldManKing · 25-01-2014 01:39AM

Best of luck Sunday, go with the planned pace. It's all good!

menoscemo · 25-01-2014 08:09AM

AuldManKing wrote: »

Best of luck Sunday, go with the planned pace. It's all good!

+1 it's almost a good sign to feel off 2 days before a race. I advise a short recovery run today as well. Much better for the legs than rest...

career_move · 25-01-2014 09:25AM

menoscemo wrote: »

I advise a short recovery run today as well. Much better for the legs than rest...

+1 I'm doing 2m at recovery pace with 4x60m strides after

Beef · 25-01-2014 10:18AM

Best of luck!

RedRunner · 25-01-2014 11:19AM

career_move wrote: »

+1 I'm doing 2m at recovery pace with 4x60m strides after

That sounds like just the ticket! Will give that a go.

Thanks everybody.

New runner · 25-01-2014 10:11PM

Good luck redrunner, u will do great, go give it the message!

RedRunner · 25-01-2014 11:08PM

Saturday 25th Jan

Very easy run out. 2miles followed by 4 x 15 sec strides(just counted it out in my head) and jogged the rest home. 2.87miles in total @9:50avg

Looking forward now to tomorrow. Even though it's not the "main thing" I'm hoping for at least PB hoping that the recent mileage has helped. I haven't done any specific training for this only my sessions from marathon plan. It'll be interesting to see what kind of pace I can hold tomorrow.

Current PB : 36:33 (Irish Runner 5 mile June 2013)

Gold Medal : 35:30 or better
Silver Medal : Sub 36
Bronze Medal : New PB

WTD|34.82
MTD|156.22
YTD|156.22

menoscemo · 25-01-2014 11:15PM

Try not to be influenced by the watch, be prepared to suffer a bit and I am pretty sure you will break 35 minutes. Best of luck tomorrow I hope to be out spectating.

DOCO12 · 26-01-2014 11:04AM

Best of luck today Red runner hope you get your gold medal

Pacing Mule · 26-01-2014 11:33AM

Looking forward to reading how you smashed it later.

Ososlo · 27-01-2014 12:12AM

Well? You gonna keep us waiting much longer????

RedRunner · 27-01-2014 12:18AM

Ososlo wrote: »

Well? You gonna keep us waiting much longer????

Ok here it comes !;)

Ososlo · 27-01-2014 12:20AM

RedRunner wrote: »

Ok here it comes !;)

good! I need to go to bed soon:)

RedRunner · 27-01-2014 12:52AM

Raheny 5- Race Report

Was looking forward to this race as I missed out last year due to injury. (Story of my life !:rolleyes:)

I woke this morning quite nervous about it. Maybe because I knew I'd have to tell you lot about it afterwards;) but I suppose a little bit of nervous energy can be a good thing on race day. Was there early enough as my 10 year old was running the 800m race. Convinced him to do it when he learned of the great goody bags! (Like Father like son on the sweet tooth front). He did quite well so was well proud of his efforts. So high fives all around and then I was off for my warm up.

Did about a mile or so and threw in a few strides too before I got rid of the running jacket and gloves etc and took my place in the pen. Not far for the sub 35 mins sign which I didn't realise was there until then. I though maybe I should be further back in that case but just stayed there anyway and chatted to a couple of clubmates who happened o be close by. Saw Mr Stew pop his head up from a few yards ahead but hadn't seen any other Bordsies up until then. Being tall like Mr Stew it was easy to spot him.

Onto business then. We started and it was a little congested up until the first turn as expected so was a little slow and there was a but of zig sagging a bit for most of the first mile. Turning onto the main road into the wind I was going a good pace and felt ok but knew I would keep that up too long so tried to bring it back a little. First mile 6:49. Turning the next corner I knew I'd have a chance to use the slight downhill to try regain lost energy from running into the wind and just tried to coast a bit while maintain some kind of pace near to 7min/mile. Felling ok at this stage, just trying to focus.Second mile 7:07. OK so now the feeling of being in a race was starting to kickin. Meno's words of "..prepare to suffer" ringing in my ears, I was beginning to feel it in the lungs a bit but legs were ok I thought. Tried to relax and focus on maintaining the pace as I knew there were tougher times ahead. Third mile 7:04. All going to plan so far but turning onto the coast road is where I started to suffer. Thankfully the wind was at our back at that part although I don't think it was too strong there. As I turned onto the hill I had to really dig in to finish mile 4. Fourth mile 7:09.
last mile was a case on hanging on for dear life. At this stage I was confident of a new PB but I wanted more. There was a clubmate on my shoulder at this stage. A man of more elderly years than I. I wouldn't say we worked together but it was good for me as I said I wasn't go to let this guy beat me. As we came to the small park where the finish was I knew it was just another short lap of that. Tried to up the pace a bit and started passing a few people and had my eye on a few people ahead and said to myself I would try beat them to the finish. Turning the 2nd last corner I got a shout out from family and friends and that's when I was able to turn on the afterburners for the last sprint to the finish. There were about six runners ahead of me and as we turned the last corner I went to the outside and sprinted past them. I had an empty road ahead of me all the way to the finish and it felt f**king great with the crowd cheering and no one around me as I crossed the line. Felt like I had give my all on the day. Fifth mile 7:30.

Official Chip Time : 35:42 (PB by 45secs)- Silver Medal

Delighted with that.I knew the Gold target was a stretch but no point setting easy targets I suppose.

Now back to Marathon training !:)

Incl w/up and c/d 7.35miles today

WTD|42.17
MTD|163.57
YTD|163.57

RedRunner · 27-01-2014 01:13AM

Just looking back, I did my first Raheny 5 in 2011 in a time of 44:20. Makes today's result even more satisfying.

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

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