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Can I give more? The answer is usually yes

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  • #962
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Tuesday 14.7.15

    8.35miles@7.57min/miles in 66mins 23secs

    Done this again by feel, signal gained on the watch press start & back to time. Done this on the Athlone 3/4 route so it was rolling enough, felt very comfortable and was never under pressure, sweated up a storm again, jeez it was warm.

    Wednesday 15.7.15

    Rooskey 5k -19.33- (6.30, 6.27, 6.07, 5.28).

    Wont bore ye with a long winded report this week operating off the phone, 7 second improvement on Kinnegad last week which i have to be happy with. My legs were tired and lacked anykind of zip so more reason to be pleased. Decent race, not the greatest depth field wise but always had someone to chase down.

    First two km are quick so i banked time here, only climb of the race is between 2-3 k and is a decent one. Was never passed from 2k on and passed loads that went off way to fast from there till finish. From 4k to finish it was downhill so you could open the legs up, had a runner i out kicked in Kinnegad last week to catch over last km and passed him with 250m left, bet him by 4 secs this week compared to 2 secs last week.

    My fastest 5k in two years so hopefully the progression continues on a downward trajectory. 6.12 miles total for the evening. I'm running the Mullingar 10 on Sunday, was thinking of doing 2 warm up, 2LT, 1 easy, 3LT and 2 warm down or just run it as an easy run. Is the session a stupid idea after tonights race? Advice appreciated please.


  • #963
    career move
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭career move


    I thought you were complaining about sore hips recently? Don't do anything silly anyway. I'd be inclined to run it easy if you can hold yourself back!!!!


  • #964
    Tom Joad
    Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    Well done on the 5k B. Plenty more to come off that too.


  • #965
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    career move wrote: »
    I thought you were complaining about sore hips recently? Don't do anything silly anyway. I'd be inclined to run it easy if you can hold yourself back!!!!

    Sure i'm a man, when are we not complaining. I get your point though, thanks.


  • #966
    career move
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭career move


    tang1 wrote: »
    Sure i'm a man, when are we not complaining. I get your point though, thanks.

    True :p You're in really good shape at the moment (well done on the 5k btw) and it would be crap if you got injured again. Even 5k races take their toll on the bod! I did a couple of races in the space of a few days back in May and I think it part of the reason my injury flared up again.


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  • #967
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    career move wrote: »
    True :p You're in really good shape at the moment (well done on the 5k btw) and it would be crap if you got injured again. Even 5k races take their toll on the bod! I did a couple of races in the space of a few days back in May and I think it part of the reason my injury flared up again.

    Yeah i'm concious of not putting to much stress on the body alright after races, so i think you made my mind up for me about Sunday. Last thing i want is another injury flare up.


  • #968
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    career move wrote: »
    I did a couple of races in the space of a few days back in May and I think it part of the reason my injury flared up again.

    Yeah, but your first race probably involved swimming the Atlantic, running across North America and then hiking in the Rockies. You need at least three days off after that :D


  • #969
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,789 ✭✭✭✭Murph_D


    I'd be easing off if I were you. But I'm not you.

    You know your own history.


  • #970
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Murph_D wrote: »
    I'd be easing off if I were you. But I'm not you.

    You know your own history.

    No your right D, i'll ease off for once, be sensible about it. Thanks.


  • #971
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Well done on the 5k :)


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  • #972
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    tang1 wrote: »
    No your right D, i'll ease off for once, be sensible about it. Thanks.

    Hey B. Well done on another good 5k outing. If you are going to do it as an easy run you might want to see if there is someone you know that needs a pacer at you easy pace or link up with someone in the early stages to run/chat with. This will help you resist the temptation to push on which is bound to rear its head at some stage........eitherway ENJOY:)


    PS I am away this weekend so won't be seeing you there.


  • #973
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    FBOT01 wrote: »
    Hey B. Well done on another good 5k outing. If you are going to do it as an easy run you might want to see if there is someone you know that needs a pacer at you easy pace or link up with someone in the early stages to run/chat with. This will help you resist the temptation to push on which is bound to rear its head at some stage........eitherway ENJOY:)


    PS I am away this weekend so won't be seeing you there.

    Cheers M, i'll latch onto somebody and be sensible about it. Was wondering were you running it alright.


  • #974
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Now if you were doing the Fingal 10k, you'd have plenty of willing slow pacees :)

    you're making great progress on the 5K's B, fair play to you!


  • #975
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    annapr wrote: »
    Now if you were doing the Fingal 10k, you'd have plenty of willing slow pacees :)

    you're making great progress on the 5K's B, fair play to you!

    Cheers Anna, your telling me your not going to be in Clones on Sunday??


  • #976
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    tang1 wrote: »
    Cheers Anna, your telling me your not going to be in Clones on Sunday??

    Sadly, no.

    ...although most days I've been in Clones have not ended well for us, so might be just as well :)


  • #977
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    annapr wrote: »
    Sadly, no.

    ...although most days I've been in Clones have not ended well for us, so might be just as well :)

    Hopefully it will go there way, be nice to have somebody to shout on late into the summer again.


  • #978
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    tang1 wrote: »
    Hopefully it will go there way, be nice to have somebody to shout on late into the summer again.

    yeah, not ready to fall back to my second team yet... hoping for a quarter final outing at least.


  • #979
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Thursday 16.7.15

    4.55@8.46min/miles in 39min 52sec.

    More easy than recovery, the rain was of biblical proportions hence the slightly quicker pace. Legs were stiff & sore but loosened out after a mile and were good after that. Badly badly chaffed myself in a sensitive area cause of the rain, something that never happens to me.

    Friday 17.7.15

    Rest

    Saturday 18.7.15

    Rest, checked my mileage for week & seen i was ahead of myself. Knew the following days race would bring me up to the allotted miles for the week. Took a rest day knowing this cause i'm good to myself like that!!

    Sunday 19.7.15

    Mullingar 10 74mins 28secs

    Decided earlier in the week i'd do this handy, probably a little bit quicker than handy but it felt effortless and i was never under pressure. I ran 10 miles at similar pace in March and was in a jock doing it, so its progress again i suppose. Great race again and a credit to the Mullingar Harriers club. Be off Boards for the next week as will have zero reception in Clare, well done to all who ran the Fingal 10k today, hope ye got the times ye were chasing. 13.17 miles for the day bringing the weekly total to just over 32.


  • #980
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Enjoy being off grid in Clare, B!


  • #981
    Tom Joad
    Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    Good sensible running today - enjoy Clare.


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  • #982
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Monday 20.7.15

    Rest, i knew if a week was to suffer plan wise this was the one. It goes without saying kiddies/family are far more important than running.

    Tuesday 21.7.15

    5.35miles@8.25min/miles in 45min 02secs

    No such thing as a flat run in Lisdoonvarna, up through the town past the Hydro Hotel and turn left out the Kilfenora Rd and climb for the best part of 0.75miles past the King Thomond Hotel to the only flat bit of road i know in these parts. Left at 1.5miles and down the Forest Rd which brings you back to the Lisdoonvarna/Ballyvaughan Rd and back into town. Basically up and down like a yo-yo.

    Wednesday 22.7.15

    11.38miles@8.31min/miles in 1hr 36mins 56secs

    When i made the request of a running date while i was in Clare, Bulmers74 kindly took me up on my offer and drove to Lisdoonvarna for our date. A quick visit to Willie Daly before our run and he declared us the perfect running couple(sorry TbL).

    I had told Bulmers74 i figured a run to Doolin Pier and back would be 6/7 miles, was way off, but gave more time to chat and the miles flew by. I could give the Mills&Boon version of when we reached Doolin Pier and stopped for a quick view of the Atlantic but i figure we have TbL jealous enough. The chat continued until the testing drag back up to the church at Doolin made things quiet for a few minutes.

    More rolling road and plenty of chat brought us back into Lisdoonvarna, thanks very much for the company J, the miles flew by thanks to that and cheers for the effort of traveling. Will return the favour when i'm down again if you like. Had a few niggles from the hip on the return miles and had to stop to stretch same. Longtime since i ran 13 and 11 miles in quick succession and my body was telling me it didnt like it.

    Thursday 23.7.15

    Rest, exploring rock pools and explaining what jelly fish are took up most of my day. Hip felt good thankfully.

    Friday 24.7.15

    3miles@9.03min/miles in 27min 12secs

    Easy easy run, legs little stiff from Wednesdays run but hip was fine.

    Saturday 25.7.15

    Rest, traveling back to Meath and stuff needed doing when i got home so no window for a run at all.

    Today 26.7.15

    7miles@8.32min/miles in 59min 44secs including 8x200metres.

    Wanted to get some quick stuff into the legs as it had been over a week since i had done anything fast. Weather was rotten, lashing rain and strong wind as i headed out. McMillan has me doing 200s in 42secs off my most recent 5k time. 3 miles to warm up, then started the reps, they went as follows:

    42,41,42,42,42,41,42,43.

    Happy with how it went, fell asleep on the last one as i thought the watch beeped for the workout finishing. No harm done though.

    Plan for next few weeks is possibly 3 more 5ks before the goal one in Maynooth on 13th of September. Athboy 5k and Celbridge 5k are certs, toying with the idea of Tara AC 5k also but i'll see on that one.


  • #983
    davedanon
    Closed Accounts Posts: 4,062 ✭✭✭davedanon


    tang1 wrote: »
    Monday 20.7.15

    It goes without saying kiddies/family are far more important than running.


    slightly more important...


  • #984
    Pacing Mule
    Registered Users, Registered Users 2 Posts: 5,088 ✭✭✭Pacing Mule


    davedanon wrote: »
    slightly more important...

    Except on race days.


  • #985
    davedanon
    Closed Accounts Posts: 4,062 ✭✭✭davedanon


    Pacing Mule wrote: »
    Except on race days.

    And key training sessions.


  • #986
    davemcmahon
    Registered Users, Registered Users 2 Posts: 676 ✭✭✭davemcmahon


    New Celbridge 5k route (the proper one): https://www.google.com/maps/d/viewer?mid=zsN4L3_H-S-M.kDI0aR-u7mRI


  • #987
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    davemcmahon wrote: »
    New Celbridge 5k route (the proper one): https://www.google.com/maps/d/viewer?mid=zsN4L3_H-S-M.kDI0aR-u7mRI

    Take it shes flat enough Dave?


  • #988
    davemcmahon
    Registered Users, Registered Users 2 Posts: 676 ✭✭✭davemcmahon


    tang1 wrote: »
    Take it shes flat enough Dave?

    Its fast enough, slight incline at the start, then downhill to the 2k mark. 2k there a incline for about 400m then it levels off. Before its flat until the turn back down towards the start. Obviously the last 400/500m on the track is flat.

    I'm not convinced its as fast as the old course but only because the old one had a downhill from 2k to 4k before turning into Castletown house, but I could be wrong.


  • #989
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Monday 27.7.15

    6miles@8.37min/miles in 51min 41secs

    Out early enough to get this done as the misus was away for a few days pampering with her two sisters and mother. The "bounce" has returned to my stride, first time in long time i have felt this, my running stride felt effortless and zippy, long may it continue. First time i listened to music on a run in god only knows how long, this little beauty popped up first song and brings me back to the day when i regularly attended a niteclub called The System, wore tartan trousers(calm down TbL it aint the Bay City Rollers)danced with a whistle and glow-sticks and the chant "OOOOH OOOOH" wasn't yet annoying.

    https://youtu.be/BvB2Ku78HTc

    Tuesday 28.7.15

    Nada, dirty nappies and Blaze and the Monster Machines for the day.

    Wednesday 29.7.15

    6miles@8.07min/miles in 48min 42secs(including 2mile time trial)

    Big big fat fail on this, i done a easy 2mile warm up and started into the two mile time trial but pulled the plug on it just short of one mile. I was blowing harder than a high class hooker at that stage and hadn't reached the desired pace yet. I have been surviving on 1-2 hours sleep the past week and the body was completely fatigued, i had no energy whatsoever to push myself any harder so i bailed on the session. Its the first failed session of the plan so far so i wont beat myself up over it, mentally i was really up for doing it the body just did not agree. I will try it later in the week because its a session i would like to nail before my next 5k.

    Today 30.7.15

    7.20miles@8.52min/miles in 63min 45secs(including 16x150metre hills at 1mile pace)

    What a difference a day makes, or that should be a good nights kip. Got 6ish hours last night which is good for me so moved this forward from the weekend as i want to attempt the 2 mile time trial either Saturday or Sunday. Average pace for the hills was 5.43min/miles, bit quicker than what i should be doing but the distance is so short i wouldn't take that as 100% accurate. Jog back recovery on all, the last 3-4 were tough going but gritted the teeth and got them, the 'bounce' is still there. Legs fairly burning this evening.


  • #990
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,672 ✭✭✭ThebitterLemon


    Jezus Tang your taste in music is as questionable as your fashion sense!

    Duaningtons taste in music is as bad but at least I don't think he'd be caught dead in tartan pants :)

    Good to hear you're getting the zip back.

    TbL


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  • #991
    Duanington
    Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    tang1 wrote: »
    .... brings me back to the day when i regularly attended a niteclub called The System, wore tartan trousers.

    Great spot!

    (shocking trousers though !)


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