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

Friday 18th April

Recovery run. Glorious morning in St Annes park Raheny for this recovery run. Mostly on grass and trail. Left quad and hamstring clearly still a bit tight so took it really handy and was just really shuffling along. Enjoyed it though and did plenty of stretching afterwards. Lots of activity there with the Brian Boru festival going on.

Been on a diet of chocolate, Ben & Jerrys and alcohol all week:D so time to ease off a bit of that too , well maybe after the weekend;)

2.06miles @10:10

WTD|2.06
MTD|64.66
YTD|641.99

30 minutes on static bike. 17km. First sign of energy from legs since marathon. Good to perspire again.

Will try 3 or 4 miles very easy tomorrow.

Wednesday April 23rd

30 mins on static bike (16.5km) followed by 30 mins stretching and strengthening work.


Thursday April 24th

On a training course this week so it being the last day today managed ot get off home earlier than usual. Used the opportunity to get out for another run. Beautiful evening for it. kept it slower than last couple of runs and increased the distance slightly again. This strategy is working well for me so far.

I am doing the Samsung 10k on Sunday because I've a group of 27 from the club at work doing it. I'll decide on Sunday night, probably at the start line how I'm going to approach the race. I reckon a small pb is possible without busting a gut but I'll see how the legs are doing before I make a call on it.

Tonight was 5.63@8:46


WTD|9.85
MTD|78.23
YTD|655.56

Sunday April 27th

Easy run. Just took in the atmosphere, enjoyed the surroundings, no pressure for PB..............Hmmmm well that's what was supposed to happen.

What actually happened.....yes you've guessed it, I didn't listen to my own advice...yet again!:rolleyes:

Ok so I rocked up to start line after meeting up with the work gang and was completely set on just "jogging" around. Went into the 46-55mins pen and everything. Somehow the group got a bit split up in the crowd and I was now in a smaller group. Grand, just gonna "jog" around anyway. Gun went and we jogged then stopped , then got started again. All very slow in first mile, congestion was just crazy. Spent most of the time just trying to make sure I didn't trip over someone. All good I thought to myself, no chance of going too fast here so suits me fine for what I wanted to get from this run.
So second mile goes pretty much the same, I'm feeling very comfortable. Pace has picked up slightly but still not much room so just gradually moving through the crowd and enjoying the atmosphere..
Mile 3, there's a little bit more space and I start to pick up the tempo a bit. I think sure what's the harm. I'm not racing it but this is beginning to turn into a bit of a progression run. I meet a pal of mile during the early stages and run with him for a minute . He asks me what time I'm going for. I say I'll be happy with something around 50 mins. He says he is trying for something a bit faster. Grand, you go on ahead I say I'm just going to coast around. By mile 5 I've picked up the pace again and it is closer to a pace that I might have gone out at if I was racing this. Still definitely not racing this, but I'm certainly not just "jogging" around at this stage. Kept the same pace for mile 6 and just kept it steady without pushing too hard.
In a funny turn of events my pal then comes alongside me again just as we turn the corner heading for finish. So we chat for a second and then almost instinctively we go for it to the finish. A bit of a sprint to the finish ensued over the last 100m or so. I felt really strong at this point so this was a great feeling. Ok so maybe I didn't need to do this but ended up a good tempo session which started out nice and slow and gradually ramped up.

The course was a nightmare to be honest and I wouldn't go for a pb on this course unless I was well up the front. I saw at least one poor girl go flying along the ground which must have resulted in a nasty graze. I heard stories of people running into parked cars. I saw runners climbing over barriers shortly after the start because they were on the "finish" side of the street. There were just accidents waiting to happen all over the place. The stewards did a fine job as usual though, but they really do need to rethink the course for this run.

Anyways , a good run for me just under a minute outside my pb(46:42). Since I wasn't even trying, this tells me that there is a new 10k pb waitin g, next time I race one proper.

Splits for run were : 8:58,7:58,7:27,7:18,7:07,7:07,(6:23)

Chip Time 47:39 [EMAIL="6.27mi@7:36"]6.27mi@7:36[/EMAIL]


WTD|23.71
MTD|92.09
YTD|669.42

Ososlo wrote: »

Nice run RedRunner! To be honest, I'm AMAZED you didn't race it all but I'd say if it had been a 'normal' kind of race and more conducive to racing, you might have been a little more tempted:)
With proper effort from start to finish you would blast that time outa da water! Exciting to see what you'll do when you do race next.

You know me too well!

Wednesday 30th April

Was tentatively looking at doing 5 - 6 miles, tempo with 2 x 10 minutes in the middle at 10K pace, 4 minutes jogging recovery in between

Felt this might be a little too much with the PF niggle and still really in recovery phase after marathon so if I could do 1 x 10 minutes then I'd be happy.

Didn't set this up as session or anything just ran for 20 odd mins to warm up then hit lap button for the 10 mins section. Was expecting to see new timer for 10 mins but it just reverted back to original display so just added 10 mins to the clock time I started from and hit the lap button at end of that section. There's probably a better way of displaying this so must RTFM:)

Ended up with 4.94 miles @8:12avg

made up of

8:59,8:40,8:35(0.48mi)
10k section (10 mins): 1 mile @6:54,0.5mi @6:56
c/d :0.97mile@8:41

The aspiration is to run 7min/mi for next 10k attempt. Based on this effort, need to do more work. No major issues with PF during the run.

WTD|9.18
MTD|101.27
YTD|678.6