Can I give more? The answer is usually yes

FBOT01 wrote: »

+1 to the above. I did it in 2014. If you can't find the GPS link give me a shout and I will dig out my garmin trace for you. I am not sure if this has changed but it was a gun start in 2014 so just need to be aware of that when lining up.

No spot on M, was gun start last year to, the start as you may remember was on a tight piece of road to which hadn't changed last year either so positioning all important to if looking to get out quick.

yaboya1 wrote: »

There you go: https://connect.garmin.com/modern/activity/551474522

You ran a fine time that day if I remember correctly.

Monday 25.4.16

Rest, was on kiddie minding duties for the day. Mrs tang1 was playin in a Ryder/Solhiem Cup golf competition against bacon from England and the US of A. Turned out she won the feckin thing!!

Tuesday 26.4.16

5 miles Easy@9.02min/mile in 45min 13secs

Back into things properly this week, nice handy few miles to start the week off on a rolling enough route for my part of the world. Quads a little sore and tight finishing off. Plenty of stretching and foam rolling after.

Wednesday 27.4.16

Coralstown 5k - 19.47

Round 1 of Operation STD to me!! Had arranged with the Lemon to meet up for this and drag his narrow ass around to a sub 20 min 5k. Got there early enough and met up for a 3 mile warm up on the last mile and a half of the route which was along a section of the canal that I done most of my long runs for Rotterdam on, glorious evening and perfect conditions for a race. The route was flat the first kilometre and a half along up and down road(more down than up) and last 3.5 km more or less along the canal with a little sting in the tail.

At the start the sub 20 runners were called to the front so as to avoid the numerous children who were running in support of there school. I told C to stay back with the kids but he didn't listen. We were counted down and the sound of an air horn signalled the start, he threw the foot in front of me to try trip me but I anticipated his move and jumped it!! Away we went travelling well as the road rolled up and down towards the canal, passing the usual runners who went out way to fast. Running shoulder to shoulder the first mile beeped in 6.17, few seconds in the bag and going well.

Over the railway bridge and a sharp left downhill onto the canal path, still running shoulder to shoulder and soaking up the sun in our faces. Past half way and quick look at the watch, still motoring along well. Canal path was as flat as a pancake and ideal for a 5k, through a load of midgets and the Lemon started to splutter!! Good protein I thought to myself!! Mile two beeped in 6.20, sub 20 still in the bag.

We approached the end of the canal path and had a slight little rise to run up towards Mary Lynch's Pub, felt the old man fall back a bit but kept an eye so as he didn't fall to far off my tail. Up onto the main road for about 20 yards, sharp left again downhill onto an old access road, again nice and flat and the Lemon was holding on with his breathing like a young fella watching his first porn film. Quick look at the watch and realise we've slowed, quick bit of maths in my head and we're still good for the sub 20, the sting in the tail approached a short sharp climb up onto the main road, just coming at wrong time in a 5k. Shorten the stride and up I went, the heavy breather was still behind me by about 4-5 yards.

Up onto the main road and mile 3 beeps in 6.27 and shows 19 mins dead, job done now and finish it out. No sprint or kick, they'll be plenty of time for that later in the summer, enjoy it and finish it out with C a few seconds back. Good race on a flat route, well supported by local clubs like Mullingar Harriers and North Westmeath AC plus the healthy scattering of school kids.

Happy with the performance coming off marathon training, like to think there's plenty more to come out of the legs and get close to 18.30 come mid summer. Thanks for keeping me honest C with the heavy breathing, scared the $hit out of me, leave the skittles alone and you'll be tearing strips off tonight's time.

7.15 miles for the evening.

Firedance wrote: »

where did that race report appear from!! it wasn't there earlier well done to ye both! that's a sub 20 for The Lemon?! good work guys

Stupid fat thumbs posted before I was finished typing!!

Thursday 28.4.16

30 mins Recovery@9.29min/mile as became usual practice last year continued this year, post race recovery on grass around the GAA pitch. Served me well last year I felt, if it's not broken and all that. Legs feeling spritely after previous evenings 5k.

Friday 29.4.16

5 miles Easy@9.02min/mile in 45min 11secs

Easy miles along one of my usual routes, glorious evening for it and a pleasure to be out running. My left hip is a bit achey lately, my own fault as I eased off the resistance band prior to Rotterdam, need to get back onto it.

Saturday 30.4.16

5 miles Easy@9.02min/miles in 45min 12secs including 5x20 sec strides@5k pace.

Easy miles on the same route as the evening before again in the sun, hip better than previous evening after some band work & foam rolling. Done the strides after the 5 miles and made a complete fup up of them apart from the first one:

6.03, 5.26, 5.40, 5.33, 5.32

The last four are more 3k pace, not a big deal but it will be a long time if ever that I run a 5k at those paces.

Sunday 1.5.16

9.40miles

Headed out before work & got this done, it was damp and cool out and took a time to warm up. Went to check pace at 1 mile, no watch on, went out without it. Ah no harm continued on with the run and just ran by feel, longest run since Rotterdam and I wanted to go further but left it at the 9.40 miles.

Good first proper week back, north of 30 miles and a decent 5k. Hope to do another this Wednesday but it will be work dependent if I do.

Firedance wrote: »

super going B, delighted to see the mileage creping back up and all ok apart from hip niggle? you'll get onto that asap yes? good

I'm stretching using my resistance band as I speak!!

ThebitterLemon wrote: »

Sure ye make a lovely couple


TbL

You get back to making your bed, mind you I don't know how she expects you to fit in a single bed!!

ThebitterLemon wrote: »

Yoghurt, closest that bollix will come to culture

TbL

This coming from a man who practically bragged about turning his jocks inside out for extra usage in London a few weeks back!!! #ConnemaraHillbilly.