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

RedRunner · 01-07-2014 08:12PM

Tuesday 1st July

Lunchtime steady run brought me from city centre up by Christchurch up to canal and out as far as the luas line, back down along canal as far as mount street, pearse st and college green where the roads were blocked off because some eejit decide to climb on top of a building in College Green!

Very warm conditions but enjoyed this run which felt easy in the first half, easy to moderately hard in the second half and the glammy felt grand throughout.

7.09miles @8:24

WTD|13.35
MTD|7.09
YTD|957.18

tang1 · 01-07-2014 08:24PM

Check out these handsome Devils!!

RedRunner · 01-07-2014 09:04PM

tang1 wrote: »

Check out these handsome Devils!!

Haha . Where did you dig that out from? I wondered where it might be published.

tang1 · 01-07-2014 09:09PM

RedRunner wrote: »

Haha . Where did you dig that out from? I wondered where it might be published.

Its up on Finisherpix.com.

career move · 01-07-2014 09:28PM

tang1 wrote: »

Check out these handsome Devils!!

Swit swoo!

AuldManKing · 02-07-2014 09:59AM

what's RR doing with his right hand??

AuldManKing · 02-07-2014 10:05AM

RedRunner wrote: »

Thanks DOCO. It'll be grand, when I get them they usually pass within 24/48hrs.

I take a glass of it in the morning for breakfast. Just make sure you brush your teeth after though or everything will be pink!:)

It's an acquired taste but I like the pickled beetroot like you get in a jar and have with salad. You get used to it. And as you say, if it helps you to run faster, its worth a go.

I use it race week - serious point though - dont wash your teeth just before or after as this impacts on the nitrate process.

RedRunner · 02-07-2014 02:17PM

AuldManKing wrote: »

I use it race week - serious point though - dont wash your teeth just before or after as this impacts on the nitrate process.

Really? That's very interesting!

AuldManKing · 02-07-2014 02:39PM

Actually - its just before taking it. - Afterwards is ok.

http://fellrnr.com/wiki/Beetroot_and_Running_Performance

RedRunner · 02-07-2014 09:22PM

Wednesday 2nd July

Was going to go to club session but neither coach was available so just did my own thing so decided to do the 6 x 800m session from the plan.

Was feeling tired all day as I had to collect our Spanish student at 0130 hrs this morning but the plane was delayed so didn't get to bed till 0240hrs. So pretty jaded setting out to do this.

Did a warm up of 2.49 miles @9:36 after a bit of dynamic stretching. Set up the session for 6 x 0.5miles with 60 secs recovery. Didn't really think properly about what pace/time to aim for but thought if I could do 6 x 3.20-3.25 that would be a really good session.

Intervals went like this:
Time Pace
1 3.24 (6:49)
2 3.28 (6:58)
3 3.19 (6:39)
4 3.22 (6:45)
5 3.20 (6:41)
6 3.22 (6:45)

A bit of a following wind for the first four and back into the wind for the last two. Breathing was laboured on the last rep and had to dig in a bit but very satisfied with how this went though the rep times are a bit all over the place in the first few.

No issues with the glammy:) Followed up with a mile cooldown to bring the evening's total to 6.56 miles

WTD|19.91
MTD|13.65
YTD|963.74

RedRunner · 03-07-2014 09:10PM

Thursday 3rd July

Recovery run this evening. Legs quite heavy so don't think I could have run any faster if I wanted to. Very muggy out this evening so was sweating even despite the slow pace.

Felt good after I warmed up a bit and think that did the trick to bring the legs back to life. Some stretching and mini AIS routine afterwards.

3.74miles @ 9:38

PS. Treated myself to some chocolate cake. Well it is my birthday!

WTD|23.65
MTD|17.39
YTD|967.48

Tom Joad · 03-07-2014 09:16PM

Happy Birthday RR - never mind the cake - have a few beers :pac:

RedRunner · 03-07-2014 09:17PM

Tom Joad wrote: »

Happy Birthday RR - never mind the cake - have a few beers :pac:

Saving that for tomorrow night. Rest day and World Cup back in action!

Tom Joad · 03-07-2014 09:18PM

RedRunner wrote: »

Saving that for tomorrow night. Rest day and World Cup back in action!

Thank God for that - having withdrawal symptoms from lack of ball.

AuldManKing · 03-07-2014 09:20PM

Birthday? Are you as old as me ?

RedRunner · 03-07-2014 09:29PM

Quick review of the first half of year(Off the top of my head)

Recovering from the injury that put me out of DCM13 and getting a solid block of marathon training for London is the highlight. But the result of that training block has been really good.

5mile PB Twice From 36.30 to 35:42(Jan) to 35:18(Jun)

5k PB twice from 22:15 to 21:2x (May) to 20:30 (Jun)

HM PB from 1:56:xx to 1:39:50 (Mar)

Marathon PB 4:27:30 to 3:52:32 (Apr)

Back problem has reared its ugly head once or twice but have been managing it quite well overall.

Mileage is much better so far. Well on course to beat my annual total of 1200 odd last year. I'm really enjoying my year so far and making more use of the club eg sessions and long runs at the weekend. This will help me I'm sure in the second half of the year where I'm confident there is potential for improvement at all distances.

RedRunner · 03-07-2014 09:32PM

AuldManKing wrote: »

Birthday? Are you as old as me ?

Not sure actually? Could be older? Put it this way I'm exactly half way between two age categories! I think you know which ones:)

Ososlo · 03-07-2014 09:32PM

You're flying it R. Great year so far. Happy Birthday. Have a lovely evening!

AuldManKing · 03-07-2014 09:41PM

RedRunner wrote: »

Not sure actually? Could be older? Put it this way I'm exactly half way between two age categories! I think you know which ones:)

I still think '72 is a fine vintage, notably the latterpart of the year .

RedRunner · 03-07-2014 09:49PM

AuldManKing wrote: »

I still think '72 is a fine vintage, notably the latterpart of the year .

and we just get better with age! ....at everything;)

RedRunner · 05-07-2014 08:01PM

Friday 4th July

Rest.Football.Wine

Saturday 5th July

Marshalling at Clontarf HM/5mile. Ran up first. Then took my station at 5 mile turnaround and then helped out at the water station after the last of the 5milers were gone. It was a badly placed station and we had a bit of a scramble when the Half marathoners returned along a different route than was expected. I've blisters on my hands from trying to remove caps from bottles as quick as I could!

2.96miles @ 8:24

Ran home afterwards too.Slightly longer route but nice and steady pace again.

3.43miles @8:24

Back a little sore this evening , I think from bending and picking all those bottles up.

Total for day : 6.39 miles

WTD|30.04
MTD|23.78
YTD|973.87

Darren 83 · 05-07-2014 08:40PM

RedRunner wrote: »

Friday 4th July

Rest.Football.Wine

Saturday 5th July

Marshalling at Clontarf HM/5mile. Ran up first. Then took my station at 5 mile turnaround and then helped out at the water station after the last of the 5milers were gone. It was a badly placed station and we had a bit of a scramble when the Half marathoners returned along a different route than was expected. I've blisters on my hands from trying to remove caps from bottles as quick as I could!

2.96miles @ 8:24

Ran home afterwards too.Slightly longer route but nice and steady pace again.

3.43miles @8:24

Back a little sore this evening , I think from bending and picking all those bottles up.

Total for day : 6.39 miles

WTD|30.04
MTD|23.78
YTD|973.87

Fair play stewarding too many bottles where thrown everywhere nearly slipped on a few

RedRunner · 06-07-2014 11:45AM

Sunday 6th July

Plan had a 13 mile LSR in it and started out that way but ended up being a bit of a session. With one eye on the Fingal 10k and Rock n Roll HM I decided to throw in some faster miles into this run to see how the fitness is at the moment.

Kind of made it up as I went along but general idea was to do a few easy miles first with a couple of fast ones in the middle, easy again and then finish off with a couple of faster ones alternating between HMP and MP.

Splits look like this : 9:42, 8:29, 8:48, 8:52, 8:23, 8:14, 7:25, 8:33,8:33,7:25,8:02,7:49

A good confidence booster but won't be doing that too often. I'm just going to allow myself venture off piste now and again to try new things this cycle but in the main will stick to the plan.

12 miles @8:21 avg

WTD|42.04
MTD|35.78
YTD|985.87

RedRunner · 07-07-2014 08:52PM

Monday 7th July

Recovery run today at lunchtime after hard session yesterday. Legs felt better after it. Folowed up with 45 mins stretching, strengthening and some core stuff this evening.

Was toying with the idea of club 2 mile race tomorrow instead of Wednesday session but don't think I'll have recovered enough from yesterday so will stay easy tomorrow and go with session from the plan on Wednesday as no club session this week.

4.21 miles @9:21 avg

WTD|4.21
MTD|39.99
YTD|990.08

RedRunner · 08-07-2014 07:49PM

Tuesday 8th July

Ran home from work this evening. Pretty uneventful. Left hammy still a bit tight despite all the stretching. Right one seems a lot better. Wore a running jacket as expected a bit of rain and then the sun came out!:rolleyes:Sweating buckets all the way home.

7.15 miles @9:00 avg

WTD|11.36
MTD|47.14
YTD|997.23

Beef · 09-07-2014 08:04AM

Nearly at the 1000 miles already.

RedRunner · 09-07-2014 03:53PM

Beef wrote: »

Nearly at the 1000 miles already.

Yes indeed. Nearly there. Watch this space.....

RedRunner · 09-07-2014 09:04PM

Wednesday 9th July

Progression run tonight. Plan :2mile easy w/up ,8mins steady (MP + 4%), 8mins @MP,8mins@HMP,8mins@10k pace ,2 miles easy cool down

Was feeling a bit tired going out for this so wasn't sure how this would go plus I wasn't sure if I was getting the paces right or whether I was being too aggressive with the paces. Any thoughts people?

Was going for MP of 8min/mi, HMP of 7:30-7:35, 10km pace of 7:05

Intervals went pretty well in the end.

Interval 1: Target 8mins @8:20- Actual 8:16
Interval 2 :Target 8mins @8:00- Actual 8:00
Interval 3 :Target 8mins @7:30-35 - Actual 7:32
Interval 4 : Target 8 [EMAIL="mins@7:05"]mins@7:05[/EMAIL] - Actual 7:00

With w/up and cooldown total miles tonight 8miles exactly.

Brings me over the 1000 mark for they year which I'm delighted with. I think last years total was something like 1292. Going for 2000 this year if I can stay injury free.

I think I can notch this up as a successful session. Still some tightness in the hamstrings but didn't affect me when I had to up the effort tonight. Sports massage scheduled for Friday so looking forward to that in a weird way knowing that I'll be in various degrees of pain.

WTD|19.36
MTD|55.14
YTD|1005.23

pistol_75 · 09-07-2014 09:42PM

RedRunner wrote: »

Wednesday 9th July

Progression run tonight. Plan :2mile easy w/up ,8mins steady (MP + 4%), 8mins @MP,8mins@HMP,8mins@10k pace ,2 miles easy cool down

Was feeling a bit tired going out for this so wasn't sure how this would go plus I wasn't sure if I was getting the paces right or whether I was being too aggressive with the paces. Any thoughts people?

Was going for MP of 8min/mi, HMP of 7:30-7:35, 10km pace of 7:05

Intervals went pretty well in the end.

Interval 1: Target 8mins @8:20- Actual 8:16
Interval 2 :Target 8mins @8:00- Actual 8:00
Interval 3 :Target 8mins @7:30-35 - Actual 7:32
Interval 4 : Target 8 [EMAIL="mins@7:05"]mins@7:05[/EMAIL] - Actual 7:00

With w/up and cooldown total miles tonight 8miles exactly.

Brings me over the 1000 mark for they year which I'm delighted with. I think last years total was something like 1292. Going for 2000 this year if I can stay injury free.

I think I can notch this up as a successful session. Still some tightness in the hamstrings but didn't affect me when I had to up the effort tonight. Sports massage scheduled for Friday so looking forward to that in a weird way knowing that I'll be in various degrees of pain.

WTD|19.36
MTD|55.14
YTD|1005.23

Paces look good to me. Nice session.

Murph_D · 10-07-2014 12:19AM

Nice going, R, very solid. So you're targeting a 3:30 this year then?

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

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