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Running in the Real World
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The day after Jingle Bells... thanks for the good wishes everyone, but I ended up skipping the race and only making it to the after party (babysitter malfunction which I may have used as a convenient excuse
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I can guarantee that I would be feeling a lot more lively now if I had raced and skipped the after party :eek:
anyhow, good to catch up with various boardsies, seems like pb's for a lot of people even with the wind.0 -
Sunday, Dec 6th: Seafront recovery run
8Km @ 6:03/km
Joined D who was recovering from Jingle Bells PB, I was recovering from Jingle Bells afters. Lovely late morning run to the wooden bridge and back, cool and calm and pleasant. Lots of runners about.
Weekly total: an embarrassing 14.88km or even more miserly 9.2 miles.
I felt the wrath of Dubgal yesterday, who looked at me sternly and said you better HTFU and get running again. It was probably more eloquent and supportive than that, but that's how I remember it
.
I was reading on yaboya's log how looking back on your log can be helpful, so dug out my table from the first post and mid-year update. Almost time to start thinking about plans for 2016!
PB’s and tentative targets for 2015:
Distance|2013|2014|2015 target|June Update|December Update
5K|26:24|24:53|<25|need to go for this soon|24:16 St Anne's with expert pacing from aquinn
5Mile|n/a|43:37|42:xx|41:16 in Terenure|
10K|60:00 Dec 2012|n/a|<55?|53:25 March Bundoran|51:18 Fingal 10k
10Mile|99:26|90:53|<90|88 min in Cork HM|86:57 Frank Duffy
Half Marathon|2h:19m:24|2h:01:39|1h:59m:xx|1:55:16|DNF in DCHM
Marathon|n/a|4h:43m|<4h:30m||4h:08m:30 DCM
So, it's 8 weeks to the Raheny 5 so that gives me a target to aim for... I'm going to dig out a 10k training plan and get going. And yes, I know 10k is longer than 5 miles but my thinking is that I would like to go sub-40 for 5 miles (sometime in 2016) and sub-50 for 10k, so a 10k training plan will work for both.
All I have to do now is get out and bloody well run more.0 -
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Sunday, Dec 6th: Seafront recovery run
8Km @ 6:03/km
Joined D who was recovering from Jingle Bells PB, I was recovering from Jingle Bells afters. Lovely late morning run to the wooden bridge and back, cool and calm and pleasant. Lots of runners about.
Weekly total: an embarrassing 14.88km or even more miserly 9.2 miles.
I felt the wrath of Dubgal yesterday, who looked at me sternly and said you better HTFU and get running again. It was probably more eloquent and supportive than that, but that's how I remember it.
I was reading on yaboya's log how looking back on your log can be helpful, so dug out my table from the first post and mid-year update. Almost time to start thinking about plans for 2016!
PB’s and tentative targets for 2015:
Distance|2013|2014|2015 target|June Update|December Update
5K|26:24|24:53|<25|need to go for this soon|24:16 St Anne's with expert pacing from aquinn
5Mile|n/a|43:37|42:xx|41:16 in Terenure|
10K|60:00 Dec 2012|n/a|<55?|53:25 March Bundoran|51:18 Fingal 10k
10Mile|99:26|90:53|<90|88 min in Cork HM|86:57 Frank Duffy
Half Marathon|2h:19m:24|2h:01:39|1h:59m:xx|1:55:16|DNF in DCHM
Marathon|n/a|4h:43m|<4h:30m||4h:08m:30 DCM
So, it's 8 weeks to the Raheny 5 so that gives me a target to aim for... I'm going to dig out a 10k training plan and get going. And yes, I know 10k is longer than 5 miles but my thinking is that I would like to go sub-40 for 5 miles (sometime in 2016) and sub-50 for 10k, so a 10k training plan will work for both.
All I have to do now is get out and bloody well run more.
Those are some improvements, well done!
There's a 8-10km training plan in the P&L book, might be worth a look. I've not done it but think I'll start it in the new year.0 -
Distance|2013|2014|2015 target|June Update|December Update
5K|26:24|24:53|<25|need to go for this soon|24:16 St Anne's with expert pacing from aquinn
5Mile|n/a|43:37|42:xx|41:16 in Terenure|
10K|60:00 Dec 2012|n/a|<55?|53:25 March Bundoran|51:18 Fingal 10k
10Mile|99:26|90:53|<90|88 min in Cork HM|86:57 Frank Duffy
Half Marathon|2h:19m:24|2h:01:39|1h:59m:xx|1:55:16|DNF in DCHM
Marathon|n/a|4h:43m|<4h:30m||4h:08m:30 DCM
This is why I nominated you for the most improved award 0 -
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Monday, Dec 7: 5.35 Km easy (at 6:15/km)
Nice run in light rain after work with my drinking running buddy, aquinn. We came across Bungy towards the end, who was just starting out so Aquinn took off with her and had two running dates in one.
There were lots of young fast runners bounding along Griffith Avenue in groups, GAA training maybe, looking all energetic.
so proud of myself... actually ran two days in a row
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Saturday, Dec 12: 8.1 miles @ 9:51/mi
13.1K @ 6:07
So happy to be back in the hills for this. Did the first 3 miles with D, then he took off to condition his quads for Boston... watched him disappearing over the crest of the big hill, dusted off my mantra and got myself up the 250 feet.
According to D, 4 degrees is ideal marathon temperature, bit cooler than that today, but at least the snow had moved on, and the mountains were coated with it. Beautiful day for running.
We only had one garmin between us, so D used it and I used Strava on my phone. I hardly looked at it at all, didn't think about pace or distance, turned around at the crest of the hill.
On the way back, coming back down that hill, Donegal Bay and BenBulben in the distance, the mountains snow covered, it was just exhilarating.
After uploading the run, I got an email from Strava... uh-oh D just took your CR! He set up a Strava segment that only has two runners ever on it
Sunday, Dec 13: Recovery 5 mi loop
8.3K @ 6:18; 5.2 mi @ 10:09
From exhilaration yesterday to feet like lead today. Still, got out and did the local loop, enjoyed it.
Weekly total: 16.6 mi,26.7K, hey it's trending in the right direction. Considered extending the sunday run to try to hit 20 but decided against, it being an arbitrary number and there being a lot of hills around.
Monday 14... downloaded a 10K plan... good old Hal Higdon, the advanced (woo hoo) version this time, has a 5 mile the week of Raheny so perfect timing.
Tuesday 15... promptly missed the first run on the plan. I am really struggling to drag myself out of bed at 6am to run. Can't think why.
Wednesday, 16: Evening run Easy
7.4K @ 6:10; 4.6 mi @ 9:56
Joined aquinn for this, into the wind on the sea front, much to her dismay. It did propel us home though, not surprisingly our fastest Km was when we turned around.
Thursday, 17: Santa visit in the afternoon followed by work night out... the things I do to avoid running...
Friday, 18: Another evening seafront run
7.5K @ 5:39; 4.67 mi @ 9:05
Inspired by KennyG and Firedance ^^ to get my arse in gear... out after work to the windy sea front again... a strong cross wind this time so very little relief on the way home. Nice evening, very mild, did a few random strides of no particular duration. Felt good and enjoyed it. The garmin was haywire for this, especially at the beginning... telling me I had done a km in 4:51... maybe hadn't picked up the satellites or something, D might have messed it up at the weekend .
St. Anne's tomorrow morning for the much anticipated d3/d5 smackdown. And might even do a much slower parkrun myself too Determined to break the 20 mile barrier this week. 0 -
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Saturday, Dec 19: St Anne's parkrun 5k in 26:14
8:36/mi; 5:21/Km
Babysitter was organised to arrived at 8:45, BG was parked on our doorstep at 8:44:59... D was up hoovering at 6:30 am... so I think there was a bit of nervous tension around! Sent BG and D off while I waited until 8:54 for the babysitter (our eldest, couldn't even be mad at her because it was saturday morning after all).
Collected the ever-cool aquinn (my money was on her as the dark horse in the impending smackdown). Got to St Anne's in plenty of time for a warm up and said hello to various boardsies... FBOT was focused on his pacing duties, santa hat instead of a balloon for this gig. Yaboya was on hand in case backup was needed. When Killerz (run director) announced the 21 minute pacer, I felt like an imposter standing near that crowd... kennyG, denisB, Murph, BG and aquinn... Headed to the start, chatted to KennyG who was very relaxed.
I haven't really raced a parkrun since June, so wasn't sure what I wanted to do today. I considered going for it and trying to come in sub-25, but from the first Km, my breathing felt very heavy and laboured and the energy levels just weren't there. So decided to treat this as a tempo/interval run... in other words, I slowed down considerably after 2k and allowed myself to be passed by loads of people.
LauraAC was in fine voice at the top of the Avenue. Chatted to Mrs kennyG on the way down the avenue the first time before she took off into the distance. Was surprised to see BG cheerleading with Firedance, but she looked fine. Spotted our boys at the halfway point and stopped briefly to chat to them...
Picked up the pace for the last Km, down the avenue. I heard the cheers up ahead for Mrs Mc getting her shiny new PB to go with her lovely parkrun volunteer tshirt! Well done Mrs Mc!!!!
Official time 26:14.... meh.... this felt like one of the hardest 5k's ever... warm and humid, combined with a week of bad sleep and as KennyG helpfully pointed out (again!) not enough running
Splits: 5:11, 5:09, 5:45, 5:47, 4:49
At least I kept it all under 6! and finished strong.... plenty of work to be done though!
Great to see new pb's for Murph and KennyG.... and of course the super-cool aquinn who wasn't far behind them and is getting a 5k pb every other week these days. Pity about BG but she'll make up for today no doubt.
Coffee and a scone afterwards with the gang, lovely atmosphere and great to catch up with everyone before Christmas. I do love parkrun.0 -
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Sunday, Dec 20: Phoenix Park Easy
12.17 km @ 6:47/Km; 7.5 mi @ 10:56/mi
Lovely easy run in the Phoenix Park with Boards royalty: the newly crowned 'new poster of the year'. D and aquinn, fresh from yesterday's PB's, took off and left us in their wake, which suited us all fine. Our pace was dictated by FD's heart rate monitor, which spiked a few times on the hills (ahem, I'll say no more, FD).
Park was busy, lots of runners, we passed one of our new olympic qualifiers a few times, looking as cool as ever (Clohissey of course). Lovely to run in sunshine, even if it was windy. Found aquinn again on Chesterfield Avenue, and finished up in the visitor centre cafe for coffee and lunch. All very civilised.
FD and I did race through the gates of the visitor centre, arms aloft, to the tune of Chariots of Fire, imagining that it was the finishing line of Rotterdam! Hope nobody saw us. Aquinn kept her distance for that
Brought my weekly total to 33.2 Km, 20.6 miles... yaay, that feels like an achievement (sad, I know)0 -
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Sunday, 27 Dec: Rush Junior parkrun
We had two boys with cabin fever and added two of their friends for an expedition to Rush junior parkrun. They exploded into the park like collies who hadn't been walked in weeks... no energy being conserved, mad running through trees, sword fighting with branches, etc. The parkrun started with a set of warmup exercises, which the kids all did enthusiastically, then off for 2k around the park. The two older boys (6 & 7) were fairly steady the whole way round. The two younger (4 & 5) took off like bullets, then stopped for rests, then took off again... discarding layers of clothes as they went.
I reckon this was how fartlek was invented, by watching little kids run. 2K is a long way at that age and I admit the younger ones did take a short cut at the end, it's a lot to ask of a 4 year old to run past a finish line in a loop
Lovely morning for it and great fun all round. Saw BG and BG Jnr, who were much more diligent at completing the whole course. Our 6 year old declared later that he couldn't do it again next week because he would still be too tired.
Headed out after we got home to make sure I got over my 20 miles for the week. Easy run around d3, almost got puked on by a guy leaning out of a car... almost felt sorry for him.
7.3K @ 6:15; 4.5mi @ 10:04
Weekly total: 21.7 miles; 35Km Still trending up!
Fat Turkey 10k tomorrow... looking forward to it... I think.0 -
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good luck tomorrow! ENJOY will be on cheerleading duties, hopefully somewhere near the finish line, if DG makes me climb/walk very far I won't have the energy to cheer too
the junior pr is a super idea, glad the boys enjoyed it, great way to run of jars of nutella 0 -
Sunday, 27 Dec: Rush Junior parkrun
We had two boys with cabin fever and added two of their friends for an expedition to Rush junior parkrun. They exploded into the park like collies who hadn't been walked in weeks... no energy being conserved, mad running through trees, sword fighting with branches, etc. The parkrun started with a set of warmup exercises, which the kids all did enthusiastically, then off for 2k around the park. The two older boys (6 & 7) were fairly steady the whole way round. The two younger (4 & 5) took off like bullets, then stopped for rests, then took off again... discarding layers of clothes as they went.
I reckon this was how fartlek was invented, by watching little kids run. 2K is a long way at that age and I admit the younger ones did take a short cut at the end, it's a lot to ask of a 4 year old to run past a finish line in a loop
Lovely morning for it and great fun all round. Saw BG and BG Jnr, who were much more diligent at completing the whole course. Our 6 year old declared later that he couldn't do it again next week because he would still be too tired.
Headed out after we got home to make sure I got over my 20 miles for the week. Easy run around d3, almost got puked on by a guy leaning out of a car... almost felt sorry for him.
7.3K @ 6:15; 4.5mi @ 10:04
Weekly total: 21.7 miles; 35Km Still trending up!
Fat Turkey 10k tomorrow... looking forward to it... I think.
Good luck tomorrow Anna and BG
It must be so exciting to see the little ones out running, yer a great influence 0 -
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