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Off the Fence....and looking to go sub 3 hrs
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03/06/2015 10.17m @ 07:48 avg pace (VO2 Max w/3x1200 & 3x800 @ 5k RP 50-90% RI)
Headed out the coast for this one but a problem with the ball of my left foot convinced me to reroute to St Anne's and do this session on the grass. The softer surface did the job and the pain was significantly lessened.
Best of my 5K PB 5K RP should be just under 5:50min/m. After Saturdays efforts I knew this would be a tall order so the plan was just to hammer each rep and see how I got on. Effort level were high and I didn't get down the target pace but did get closer than the last session of this type and I also stuck with the task and completed all the reps. Paces were as follows:
1200's 06:01/06:04/06:04
800's 05:57/06:06/06:14
Had to take a a little walk break after the last one. I was proper focked but recovered quite quickly.
04/06/2015 11.22m @ 07:40 avg pace (MLR - Progression)
First run in a while that ever mile was sub 8mins. Usual progression format and felt strong throughout.
05/06/2015 2.16m @ 08:44 avg pace & 5.39m @ 08:24 avg pace (Recovery)
A couple of recovery miles with my youngest were followed by a few miles with Yaboya. Two nice runs in company and I can vouch for the fact that Yaboya is indeed back in the saddle and bouncing along nicely.
06/06/2015 9.09m @ 08:14 avg pace (w/2 sets of 6x100m Strides)
Long week starting to take it toll. Took the general aerobic bit at the lower end of the range but nailed the strides even the ones into the wind. First time in a while I have been on the toes and flat out.
07/06/2015 13.4m @ 07:55 avg pace (MLR - Progression)
This run brought end to my first +70m week of the year. I could feel the miles in my legs so didn't over do the progression element of these. Stayed at the slower ends of the range. Pretty knackered later in the day. Took the bike out with the dog rather than walk. Bumped into Duanington who was trotting around St Anne's on his evening recovery run. Quick catch up before we went on our merry way.......all good in the hood.
Full week of stretching in the bag as well........hopefully I can keep at it as it definitely has a positive impact
Good to see you getting back into it M.
What's wrong with your bag that it needed stretching
TbL0 -
ThebitterLemon wrote: »Good to see you getting back into it M.
What's wrong with your bag that it needed stretching
TbL
LOL I actually changed that line twice to reduce your come back options, C. I thought the first version which read "Full week of stretching in the bag as well........hopefully I can keep it up as it definitely works." would make it too easy for you :P0 -
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09/06/2015 10.22m @ 08:05 avg pace (General Aerobic w/10x150m Strides)
It was indeed a lovely evening for a run and my 9 miler turned into just over 10 as a result.
10/06/2015 8.2m @ 07:58 (General Aerobic - Easy)
Loved this run. Fully engaged pretty much all the way and the pace never varied more than a couple of seconds either side of the average.
11/06/2015 7.1m @ 09:19 avg pace (Recovery)
Felt tougher than it should have. Did most of it on the grass where I could for maximum recovery
12/06/2015 4m @ 09.01 avg pace (Recovery)
Another easy recovery run on the grass along the Clontarf seafront.
Still sticking with the stretching and still feeling the benefits..........why did it take me 4+ years to get on board this band wagon
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19/06/2015 - 5.29m @ 09:27 avg pace (Recovery)
Nice easy evening run in St Anne's.
20/06/2015 - 6m @ 08:08 avg pace (General Aerobic w/8x100m Strides) plus St Anne's parkrun (pacing 27mins)
Got my planned run in early before attending to my pacing duties at St Anne's parkrun. Did the strides up the hill at the seafront corner of the park? Its been a while since I used this hill. This used to be the venue for all my strides a couple of years ago. Good spot will be back using it again over the summer.
21/06/2105 - 9m @ 08:03 avg pace (General Aerobic)
After eventually dragging myself out of the bed an hour later than planned I enjoyed a nice trot up as far as DCU and back. The route up has a nice drag and is probably a good simulation for Crumlin Road in October.
22/06/2015 - 7.2 m @ 07:43 avg pace (Race + Speed w/4x100m Strides & 1200m @ 5m RP)
Wasn't feeling the love for this one but it was the final tune-up session for Saturday. Headed out along the seafront to do it. Did the strides when I turned at Sutton and then went straight into the 1200. The last two strides felt good but the 1200m was tough. The pace for the 1200m was 05:57 which was just about in the zone. Hopefully the race environment and the thrill of the chase will help me bang the 5m out at that pace on Saturday. If I can get the head in the game I'd be hopeful that the legs can do their bit
23/06/2015 - 6m @ 08:01 avg pace (General Aerobic - Easy)
The rest of this week is just about keeping things ticking over.
24/06/2015 - 5.15m @ 09:21 avg pace (Recovery)
A good old fashion NHS around St Anne's.
25/06/2015 - Rest0 -
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Good luck in the AM Mark.
Thanks, D. Same to you. Hopefully see you in there.Best of luck!
Cheers, P. Don't work too hard tomorrowGood luck tomorrow hopefully I'll be able to shout you up the Furze
Thanks, DG. If I don't look like I am going to pass out on the Furze then give me a kick in the a$$ as I am not trying hard enough
ThebitterLemon wrote: »Hope it all goes to plan tomorrow.
Try and keep some of the young lads in check
TbL
Cheers, C. You mean try to keep some of the Auld Lads in check. Ferris will be toeing the line sandbags in tow and Murph has had a very good YTD :pac::pac:0 -
Thanks, D. Same to you. Hopefully see you in there.
Cheers, P. Don't work too hard tomorrow
Thanks, DG. If I don't look like I am going to pass out on the Furze then give me a kick in the a$$ as I am not trying hard enough
Cheers, C. You mean try to keep some of the Auld Lads in check. Ferris will be toeing the line sandbags in tow and Murph has had a very good YTD :pac::pac:
Sure isn't Murph now having difficulty keeping his missus in check
Say hi to Ferris for me.
TbL0 -
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ThebitterLemon wrote: »Sure isn't Murph now having difficulty keeping his missus in check
Say hi to Ferris for me.
TbL
Sure is that not the same for us all!!
Will pass on your greeting to Mr B.0 -
Remember M, ENJOY!!! And Mrs Mc too. See you tomorrow at some stage.Notwork Error wrote: »All the best man, have a gud un!
Cheers, folks. I am hoping to enjoy and have a gud un 0 -
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Official Time - 30:30
Overall Position - 77
Category Position - 7
A ways off the target of Sub 30 but you get out what you put in and today I just couldn't get my head in the game so never really got into the "painzone". For me to get sub 30 I needed to be well into the painzone. The fact I could spot Bungy Girl in the last 400m and say "Hello" to her says it all.
Pre-race
Forgot the watch which didn't bother me too much as it was a chance to just run and see where it got me. Arrived early and caught up with a few bodes beforehand. Then wished Mrs FBOT and the crew good luck and headed out the North Road for a warm-up with Ferris and KennyG. Then after quick hello to Murph I lined up in Wave 1. Moved up to about 10 rows form the front. Here I spotted withcheeseplease and AMK so knew I was in the right company. Reckoned if I could keep AMK in sight I wouldn't be too far off target.
Mile 1-2
Tried to keep it steady from the off and run relaxed. Mile 1 felt OK but AMK who was beside me said it was a little quick. I decided to just keep running by feel. Was a little windy and warm but I was feeling OK.
Mile 3-4
Down the Kyber and turned up onto Military Road. Felt the hill immediately and AMK moved ahead. He was pushing strongly up the hill. I lost a couple of places between here and the S bends and lost about 100m on AMK and the 3rd lady who had also pushed on strong after the 2 mile mark. Didn't expect to see either of them again until after the finish line. Mile 4 felt like a real struggle and just couldn't engage and find a rhythm. Historically I have been pretty good at getting on with it in the tough miles but not today.
Mile 5
I knew sub 30 was gone at this stage but was looking for at least some moral victories by making some placing gains before the finish. Just after the 4 mile marker I was joined by a Crusaders runner who I know from parkrun. This woke me up a little and I picked the pace up at bit. At this stage I noticed that AMK seemed to be coming back to me. I thought to myself "maybe I can catch him" so I pushed on a little more but not in an eyeballs out type of way if you know what I mean. I just wasn't able to get to that level of intensity. The Crusaders guy passed me with about 200/300 to go and should've chased him but didn't. Don't know why. Maybe because I was to busy saying Hello to Bungy Girl. I did however still have my sights on AMK and managed to sneak by him in the last 50m.........hollow victory I know as he was cruising for home at that stage and certainly wasn't turning on that track speed of his. But hey on the days when all doesn't go to plan it the little things that matter
Met up with plenty of Boardies and St Anne's parkrunner afterwards and all seemed in good form........a few PBs, a few "course" PBs and a few who like me will live to fight another day. Great to see plenty of smiling faces enjoying themselves at a very well run event on a beautiful day in a wonderful location. WELL DONE TO ALL and a big THANK YOU to all the volunteers and supporters. See you in August for the Frank Duffy 0 -
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