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Every accomplishment starts with a decision to try

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  • #482
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Dubgal72 wrote: »
    Great to see you tipping away and easing (you are, aren't you...?) back into it. It's a great feeling but you don't need me to tell you to be careful.....do you?! ;)
    Listen to that body...


    Lecture over :D

    Yep promise! Yesterday I had a pair of very pretty shoes, that were on sale, in my hand - a part of my brain I've never met before said 'you cant buy these, they have no support for your foot' :eek: That's how sensible I'm being :D

    Also doing lots of ais, stretching & balance stuff in my lunch hour. Its not 100% still but waaay better than last week already. Great to see your niggles also under control.


  • #483
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Thursday 13th Aug 5 miles @ 10.15 including 1 mile @ 9.30 avg HR 146 Dug out the HR monitor as i've gotten out of the habit of wearing it & keeping it in the right zones. My easy zone is 125-145 so it was at the higher end of this throughout but still kept it from going over with the exception of 1 mile in the middle where there were two Alsations looking out at me from separate houses with what looked like not enough of a barrier between us!! that mile was 9.30 so we'll call it 'steady' :-) Legs felt good on this, had to hold back and it was another beautiful evening for running. Finished off with some stick work & stretches.


  • #484
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Friday 14th Aug wohoo its FRIDAY! 4 miles @ 10.25 avg HR 136. Made more of an effort to keep HR down on this, it was pretty hot out but enjoyable nonetheless. Ran down to The Point and around by east wall & back into town. BG that hill isn't 6% and its em not a very scenic area either so maybe stick to PP :p. Hoping to try St. Anne's parkrun in the morning, won't be racing it or anything but have been meaning to try it for ages.


  • #485
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Firedance wrote: »
    Friday 14th Aug wohoo its FRIDAY! 4 miles @ 10.25 avg HR 136. Made more of an effort to keep HR down on this, it was pretty hot out but enjoyable nonetheless. Ran down to The Point and around by east wall & back into town. BG that hill isn't 6% and its em not a very scenic area either so maybe stick to PP :p. Hoping to try St. Anne's parkrun in the morning, won't be racing it or anything but have been meaning to try it for ages.

    Oh, enjoy St. Anne's, you'll like it... sorry we'll miss you there!


  • #486
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    annapr wrote: »
    Oh, enjoy St. Anne's, you'll like it... sorry we'll miss you there!

    ha ha yes, its not our weekend to meet up Anna!!!


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  • #487
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Saturday 15th Aug St Anne's parkrun 27. 56, really enjoyed this, wanted to suss out the route for future sub 25 attempt so just took it very easy around and minded the foot. Have to say though I found it hard to hold back! That avenue is prime sprinting spot :D (I may have sprinted to the finish...) splits 9.23, 9.18, 8.29. I didn't look at the watch once until I crossed the line and just ran by feel to avoid any temptation to push on. Next time I will not be holding back... Cabinteely, take note - sprint finishes rock :D. Met a gang of friends from another running group (you can't do anything on the QT in this city!).

    Followed by 30 mins swim & sauna, lovely. Foot feels good, have a long run to do tomorrow so will see how I get on with that.


  • #488
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Glad you enjoyed Dublin's *best* parkrun :D the avenue can feel eternal but it is a lovely finishing stretch


  • #489
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Sunday 16th Aug 7.5 miles @ 10:47 bleugh
    Beautiful morning, was looking forward to this, decided to head to St Catherine's with the idea that I'd do two loops which would bring me to 8 miles. This felt horrible from the very start though, the watch was showing my pace averaging 11 but my breathing felt much more laboured than yesterday's 9.20 pace. When I finished the first loop I had 4 miles done and considered canning it there and then but decided to HTFU and go again. Took a different route and when I had 7.5 on the watch as I reached the car park I couldn't find the extra effort to bring it to 8. Foot was paining me a little throughout this too.

    Didn't have a great sleep last night, dreamt I was sprinting to the finish of a race for a super PB when I tripped over someone else's headphones, tried to sue the person for being an asshole but it turns out you can't sue people for that :confused: anyway, serves me right for being up late reading headphone threads instead of getting a good nights sleep! Also spent the afternoon yesterday cleaning carpets here (operation get the house ready for the Christening is well under way) so I'd say I'm a smidge tired from that too - have to get stuck back into now shortly!


  • #490
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Drop us a PM if you get more info on that 6k trail race, would be interested in that.


  • #491
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Mileage update for the last two weeks

    3rd - 9th Aug a whopping 7.5 miles
    10th - 16th 28.5 - better....


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  • #492
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Monday 17th August 4 miles @ 9.49 - oh so much better than yesterday. Met up with aquinn for this and knew she would return the pep to my step :) thanks for the company and chat! Very hot though but otherwise legs good, foot good, great start to the week.


  • #493
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Decisions decisions... I've been looking for alternatives to The Lakes 10K and have found a few races I'd like to target but can not decide between them. Athlone 10K is on 12th September (run along side the half), but Lucan Harriers have a 5 mile on the same day and I wonder if I'd have a better chance of going sub 40 at that than sub 50 at the 10k. Then there's Rathfarnham 5K on 27th September.
    These are my 800 times for the last few weeks, (lap time & pace) I think we'll be doing 1K reps this eve so that will give me even better idea where I am I think. I'll be aiming for consistent splits @ 7:30 pace tonight over the longer distance.

    7th July 3.52 3.55 4 3:57 4:00
    paces 6:55 ? 7:02 7:05 8:06

    14th July 3:51 3:53 3:56 3:56 4:00
    paces 6:57 7:20 7:07 7:11 7.45

    21st July 3:50 3:52 3:59 3:54 4:03 4:59 (last rep for 1000)
    Paces 6:53 6:52 6:53 06:49 7:20 6:55

    11th Aug 3.45 3.55 3.55 & 5.50 for the 1200
    pace 6:37 7:03 7:08 6.54


    I'm thinking if I race the 5 mile I could probably also race the 5K two weeks later? Hopefully there will be other good 10k's later in the year. Any thoughts, suggestions, advice welcome!


  • #494
    Bungy Girl
    Registered Users, Registered Users 2 Posts: 3,355 ✭✭✭Bungy Girl


    Firedance wrote: »
    Decisions decisions... I've been looking for alternatives to The Lakes 10K and have found a few races I'd like to target but can not decide between them. Athlone 10K is on 12th September (run along side the half), but Lucan Harriers have a 5 mile on the same day and I wonder if I'd have a better chance of going sub 40 at that than sub 50 at the 10k. Then there's Rathfarnham 5K on 27th September.
    These are my 800 times for the last few weeks, (lap time & pace) I think we'll be doing 1K reps this eve so that will give me even better idea where I am I think. I'll be aiming for consistent splits @ 7:30 pace tonight over the longer distance.

    7th July 3.52 3.55 4 3:57 4:00
    paces 6:55 ? 7:02 7:05 8:06

    14th July 3:51 3:53 3:56 3:56 4:00
    paces 6:57 7:20 7:07 7:11 7.45

    21st July 3:50 3:52 3:59 3:54 4:03 4:59 (last rep for 1000)
    Paces 6:53 6:52 6:53 06:49 7:20 6:55

    11th Aug 3.45 3.55 3.55 & 5.50 for the 1200
    pace 6:37 7:03 7:08 6.54


    I'm thinking if I race the 5 mile I could probably also race the 5K two weeks later? Hopefully there will be other good 10k's later in the year. Any thoughts, suggestions, advice welcome!

    All other things being equal a sub 40 5 miler will be easier than a sub 50 10K. I'd say Lucan would be flat enough ? Plenty of time to recover between that and Rathfarnham 5K (a super-fast course). Can't think of any 10Ks after that but there's bound to be plenty. Actually, how about the Fat Turkey after Christmas. Not PB territory but great fun. Gobble gobble.


  • #495
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Bungy Girl wrote: »
    All other things being equal a sub 40 5 miler will be easier than a sub 50 10K. I'd say Lucan would be flat enough ? Plenty of time to recover between that and Rathfarnham 5K (a super-fast course). Can't think of any 10Ks after that but there's bound to be plenty. Actually, how about the Fat Turkey after Christmas. Not PB territory but great fun. Gobble gobble.

    Fun??! can't be having that, this isn't RSP you know... :p yeah those are my thoughts, all races need to be 8 min miles, easier to hold that for 5 than 6.1. There's a 10k in Naas 27th September too but I think I'd prefer to try Rathfarnham 5K. Will look to do some XC then after that.


  • #496
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Firedance wrote: »
    Fun??! can't be having that, this isn't RSP you know... :p yeah those are my thoughts, all races need to be 8 min miles, easier to hold that for 5 than 6.1. There's a 10k in Naas 27th September too but I think I'd prefer to try Rathfarnham 5K. Will look to do some XC then after that.

    the other thing too is you're probably better off finding a standalone 10k than one run with a HM...


  • #497
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Tuesday 18th August club session 3 x 1 mile repeats (seems all the cool kids were doing 1 mile repeats this eve)

    it was hot, 26 degrees in the car on the way home, dug out a salt tab to mix with my water, definitely helped.. also wore the HRM just to see if the effort matched the feel, it did!

    1 mile warm up at 9.33

    1 mile @ avg 7:29, max hr 179
    1 mile @ avg 7:17, max hr 175
    1 mile @ avg 7:22 max hr 178

    1.56 miles cool down @ 10:14

    very happy with this, firstly that I managed to complete all the reps & all the laps, (I knocked the watch off too soon on the first one but avg pace there or there about) and secondly I wasn't dying a death on the track for once. It was hard work and was very glad when done but buzzing now and thrilled to be reasonably consistent over a mile :)
    As a 'sign' Emilia was handing out leaflets for the Lucan Harrier 5 mile race, so I guess that'll be my focus now.


  • #498
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,237 ✭✭✭AuldManKing


    Firedance wrote: »
    Tuesday 18th August club session 3 x 1 mile repeats (seems all the cool kids were doing 1 mile repeats this eve)

    it was hot, 26 degrees in the car on the way home, dug out a salt tab to mix with my water, definitely helped.. also wore the HRM just to see if the effort matched the feel, it did!

    1 mile warm up at 9.33

    1 mile @ avg 7:29, max hr 179
    1 mile @ avg 7:17, max hr 175
    1 mile @ avg 7:22 max hr 178

    1.56 miles cool down @ 10:14

    very happy with this, firstly that I managed to complete all the reps & all the laps, (I knocked the watch off too soon on the first one but avg pace there or there about) and secondly I wasn't dying a death on the track for once. It was hard work and was very glad when done but buzzing now and thrilled to be reasonably consistent over a mile :)
    As a 'sign' Emilia was handing out leaflets for the Lucan Harrier 5 mile race, so I guess that'll be my focus now.

    Emilia from Dunboyne? Such a lovely lady.


  • #499
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    AuldManKing wrote: »
    Emilia from Dunboyne? Such a lovely lady.

    yes she is amazing, such an inspiration and always so encouraging, the perfect club captain :)


  • #500
    Bungy Girl
    Registered Users, Registered Users 2 Posts: 3,355 ✭✭✭Bungy Girl


    Firedance wrote: »
    1 mile @ avg 7:29, max hr 179
    1 mile @ avg 7:17, max hr 175
    1 mile @ avg 7:22 max hr 178

    Good work! Those splits look great. Can't have been easy in that heat. What was the recovery between them ?


  • #501
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Bungy Girl wrote: »
    Good work! Those splits look great. Can't have been easy in that heat. What was the recovery between them ?

    recovery?! I don't remember any recovery! I'd say maybe 2 mins, possibly 3, I wasn't paying attention at the start and of course, I get less than everyone else :rolleyes: it was hot, but I don't think it was humid last night which made all the difference.


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  • #502
    Bungy Girl
    Registered Users, Registered Users 2 Posts: 3,355 ✭✭✭Bungy Girl


    Might be time to book aquinn for a sub 25 ! :D


  • #503
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Bungy Girl wrote: »
    Might be time to book aquinn for a sub 25 ! :D

    never mind sub-25, with those splits you're looking at sub 24!!!


  • #504
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    annapr wrote: »
    never mind sub-25, with those splits you're looking at sub 24!!!

    what's the opposite of sandbagging!!! no, that wont' be happening :)


  • #505
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Firedance wrote: »
    what's the opposite of sandbagging!!! no, that wont' be happening :)

    You're right, 23:30 is actually on the cards with those training paces...

    from our friend McMillan...

    5Km
    24:00
    7:43

    5Km
    23:30
    7:34


  • #506
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    annapr wrote: »
    You're right, 23:30 is actually on the cards with those training paces...

    from our friend McMillan...

    5Km
    24:00
    7:43

    5Km
    23:30
    7:34

    would you g'wan outta that!!! someone will come along and tell me I was really only doing 8:20's due to GPS inaccuracies :rolleyes: also, its much easier to hold those paces going around in circles on a track than in a race with varying terrain/twists/other runners etc etc etc...


  • #507
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Firedance wrote: »

    I'm thinking if I race the 5 mile I could probably also race the 5K two weeks later? Hopefully there will be other good 10k's later in the year. Any thoughts, suggestions, advice welcome!

    With the likes of 5k-10k race there is absolutely no harm doing one every second weekend; in fact doing 2 in a weekends in a row is not really a problem either. Just remember 1 easy day for every mile raced.

    Agree with the others; 3 x 1 mile is generally seen as a 5k predictor session. The pace you hold for the reps is generally your average pace for a 5k.


  • #508
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    menoscemo wrote: »
    With the likes of 5k-10k race there is absolutely no harm doing one every second weekend; in fact doing 2 in a weekends in a row is not really a problem either. Just remember 1 easy day for every mile raced.

    Agree with the others; 3 x 1 mile is generally seen as a 5k predictor session. The pace you hold for the reps is generally your average pace for a 5k.

    thanks meno, will keep a close eye on the next few sessions and I guess we'll see from there, I must have a look at the Rathfarnham route & maybe do a reccy too.


  • #509
    Bungy Girl
    Registered Users, Registered Users 2 Posts: 3,355 ✭✭✭Bungy Girl


    annapr wrote: »
    never mind sub-25, with those splits aquinn you're looking at sub 24!!!

    FYP ;)


  • #510
    aquinn
    Registered Users, Registered Users 2 Posts: 2,968 ✭✭✭aquinn


    Bungy Girl wrote: »
    FYP ;)

    My pacing needs work, see Anna report as I was a bit too generous with the 30 seconds under (as in I don't think this is a thing for a 5km, oh well), so anything could happen so we could both end up with a PB unintentionally.

    I've a 5km on Sept first so will see how I am after that.


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  • #511
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    aquinn wrote: »
    My pacing needs work, see Anna report as I was a bit too generous with the 30 seconds under (as in I don't think this is a thing for a 5km, oh well), so anything could happen so we could both end up with a PB unintentionally.

    I've a 5km on Sept first so will see how I am after that.

    its ok A, apparently we're doing 23.20 so with your 30 seconds padding it'll be sub 23 :rolleyes: sure feck it, lets go straight to the big two zero yeah?


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