Playing the Numbers game: Sub 5;10;17;36;60;80

overpronator · 17-05-2016 10:57PM

A head scratcher but youre right not to dwell on it. Good to catch up too, hopefully cross your path on the road over the summer again.

annapr · 18-05-2016 10:59PM

Back in Black wrote: »

18:4x meh. Big steaming bucket of crap. It's done. Time to move on.

Yes that's the race report there

Uh oh... What happened? (See, we need a race report)

Back in Black · 19-05-2016 04:17PM

annapr wrote: »

Uh oh... What happened? (See, we need a race report)

I'm not right sure to be honest.

I did decide to target 17:30 which might have been foolhardy but my best 5k's have involved going out brave and holding on (last year same race I went out in 3:31;3:35 for first 2k and finished in 18:05).

Done first 2k in 3:30 & 3:33 and then absolutely bonked (3:54;3:58) - felt I was running through treacle. - it's a bit of a mystery really so don't have any answers!

tomwaits48 · 19-05-2016 05:51PM

Great to catch up with you again. Will you be heading to the dunboyne 5 again Tuesday week?

Back in Black · 19-05-2016 07:39PM

tomwaits48 wrote: »

Great to catch up with you again. Will you be heading to the dunboyne 5 again Tuesday week?

Likewise, good to see you again - not sure at the minute about Dunboyne!

Back in Black · 19-05-2016 07:46PM

Wednesday 18th: Rest and ruminating

Thursday 19th: 5.8 mile easy @ 9:02 avg pace

Sent a text out this afternoon to a few lads from the club looking for a running buddy for tonight and club captain answered the call so we picked a nice route close to me with a folly on the hill with views of 8 counties from the top (don't ask me to name them

)

The legs were tired and heavy starting on and there was a fair few steep hills early on but once we hit the top of the hill the legs loosened out.

Enjoyed this run -running buddy mightn't have as much as I bended his ear about my recent crap performances!

Back in Black · 21-05-2016 08:53PM

Friday 20th May: 7 mile easy @ 7:40

Set the alarm for 5:30 am and headed out straight away. Legs were feeling the effects of last nights hills at the start but soon loosened up after a few miles. It was very muggy and dead heat so was bathed in sweat at the end of this. Still happy knowing I got the best of the day's weather.

Core work and foam rolling later on.

Saturday 21st May: 2 easy, 3x1.35m w 3min rest, 3 easy

Met usual running buddy for this and decided to join in whatever he had planned. We headed out to the forest and after a 2 mile easy warm-up and a good stretch started into a bit of quicker stuff. There was a family cycling loop that we knew was just over 2k so decided to do that at decent pace.

First one felt good and pace gradually picked up as we went on. Felt like a good blowout. 1.35m @ 6:42 pace

We reversed the direction for the second one and I knew the pace was a fair bit quicker but decided to go with it. Was hanging on to running buddy after half a mile but finished strong. 1.35m @ 6:18 pace

Needed every second of the recovery here. Decided to take it a bit easier on the third and went same direction as first. Was more controlled at the start but last half a mile was all about hanging on for dear life. 1.35m @ 6:30 pace

We got a wee bit lost on the cool down and was glad this was over - was really zonked at the end of it. Still happy enough to get this done.

Got core workout done too.

Total: 9.15 mile

Back in Black · 22-05-2016 07:56PM

Sunday 22nd May: 10 mile LSR @ 8:35 avg pace

Met up with two of the lads from the club nice and early this morning (before the weather closed in) at the forest park and headed off on the forest trails. Was a beautiful morning for it and the forest was in full song. Chat was flowing and the miles flew by. We went out the other entrance of the forest and into Killeshandra.

There was plenty of hills on this and the terrain varied widely so kept me on my toes. Thoroughly enjoyed this.

The right achilles was sore when I finished so done plenty of heel drops since and will ice it when I sit down in front of the telly.

Managed to get Day 17 of the 30 day challenge done so slowly closing in on Murph's record!!

Weekly total: 41.35 miles

Back in Black · 25-05-2016 09:20PM

Monday 23rd May: 2.5 mile easy

Forgot to hit the start button on the garmin so this ended up being a "naked run". Kept the pace real handy and was happy to see that there wasn't even a flicker from the achilles so the icing and 100 heel drops seem to have done the trick.

Got core workout done too.

Tuesday 24th May: 8 mile easy @ 8:13 avg pace

Set the alarm for 5:30 am and headed out the door expecting summer and was dressed for that. However, it was bitter cold and there was a thick fog down. The fog only lifted after I got back to the car. Started out handy and the pace picked up the further I went but just went with it as i had zoned out listening to a podcast.

Core workout and more heel drops!

Wednesday 25th May: 2 easy, 10 x 600 @ 6:25 pace with 2 min rest, 2 easy.

Done my sums and checked them twice before doing this after getting them badly wrong last time I done this kind of session!

Bit of a rush job as I had only a very narrow window to do this so headed out the door the minute I got home from work. Went down to the pitch and done my 2 mile warm up and then done a decent stretch.

First rep was way too fast - hit the first 200 6 seconds ahead and ended up 10 seconds too quick. Really concentrated on the pace for the second one for and was happy to hit target. Done a very slow 200mtr shuffle between reps. This flew by and I felt controlled and the form was good. 2nd last one was quick as I had company on track and had to pass out a few groups.

I timed this well to get off the track before the mob arrived as the local tug o war club was starting their warm-up!! Very happy with this and felt good. There is a wee bit of tightness in the right hamstring so need to treat myself to a good sports massage.

Splits for reps were: 2:14;2:23;2:24;2:24;2:24;2:23;2:24;2:24:2:21:2:23

Total: 9 miles

Back in Black · 26-05-2016 09:30PM

Thursday 26th May: 8 mile at 8:29 avg pace.

Another 5:30am start for this. For the first time in ages it was a real struggle to get out of bed. Eventually convinced myself to get up and out the door.

Started off fairly handy and took a while to get into it but just kept the effort handy not worrying about pace. The pace naturally picked up after a few miles and body felt good.

Another day with a few hours travel and late hours so couldn't squeeze in the core work.

Chartsengrafs · 26-05-2016 09:47PM

5:30am start. I just can't bring myself to thank this post

annapr · 29-05-2016 01:31PM

Good luck to Cavan today!

Back in Black · 03-06-2016 03:16PM

Fell a wee bit behind with this - have been mental busy with work but runs have been done. Core sessions have suffered but will get back into them!

Sunday 29th May: 10 mile easy @ 8:33 on the forest trails.

My cunning plan had been to get long run done on Saturday and free up Sunday for Cavan's annual first match in the Ulster Championship and then the Boss in Croker. A hangover Saturday put paid to that idea so got out at stupid o'clock with one of the lads from the club for this.

We headed to the local forest park and headed out using the trails in Killykeen and out to Killeshandra. Felt sluggish at the start but was grand once I got going. Enjoyed this and legs and body felt good after it.

Weekly Total: 37.5 miles

Monday 30th May: 2.8 rec @ 9:02 avg pace

Out straight after work in the heat. Kept it nice and handy. Legs felt nice and fresh

Tuesday 31st May: 8 mile easy @ 8:59 up the hills!

Out with usual running buddy for this. Thankfully we waited until it was a wee bit cooler and decided to go uphill for this. Miles 2-5 were the main uphill bits and involved some serious climbs. Luckily it was mostly in the shade and I had brought water. Really enjoyed this and made sure I had plenty of stretching time after all the hills. Body felt tired towards end but nothing major.

May total mileage: 171.65

Back in Black · 03-06-2016 03:21PM

Wednesday 1st June: 2 easy, 16x400 @ 92 w 75sec rec, 2 easy

Was heading to Neven Maguire's for an eight course meal for a work thing so knew moving after that would be tough so set the alarm for 5:30 and headed down to the gaa pitch track beside me. Thankfully the gates were unlocked so no problem getting in.

Done 2 mile warm up and plenty of stretching and was ready to go. First one was ridiculously quick with 200 split at 42. Managed to get better at pacing then and the reps flew by. Tried to keep the form good and generally managed it. Session flew by and didn't feel overly tough, given the hour of the morning. Enjoyed this and body felt good afterwards.

Splits for the 400s were: 85;90;91;91;91;92;90;91;90;91;92;91;90;89;90;90

Total: 9 mile

Thursday 2nd June: 8 mile easy @ 8:25 avg pace
Got up and out at 5:30 am. Was very tired and was really proud of myself for getting out of bed at all. Felt tired for first few miles but just zoned out listening to a podcast and once I woke up I was fine. Was getting hot by the end so glad I got this done early.

Firedance · 03-06-2016 03:39PM

Some great work going on here & very impressive early morning starts! Good for you

Younganne · 03-06-2016 03:49PM

Fair play on the early starts, that's dedication plus you're avoiding the worst of the heat.

Back in Black · 06-06-2016 07:58PM

Friday 3rd June: Rest

Saturday 4th June: 2 mile easy, 3 mile @ 6:35-6:40 pace, 2 easy

Got a rare lie in this morning so didn't get out until late afternoon. Had spent the day working hard in the garden and hadn't taken near enough water on board so was dreading this. It was 23 degrees when I headed out and the humidity was unreal.

I consciously tried to keep the warm-up miles at a decent easy pace so as not to shock the system too much when I sped up. Body felt surprisingly good on the easy bit which was encouraging. Hit a decent pace on the quick bit early on and was determined not to overcook it. Was pleased when watch beeped at 6:35 for first mile but was starting to feel the effort and the heat. Mile 2 had a couple of drags so not surprising I was 2 seconds off pace. 6:42 The third mile had a nice downhill bit and took advantage of it and didn't let up when it levelled off but was still surprised at how quick it was. 6:25 Delighted with this and a nice wee confidence booster. Legs felt fresh on the cool down miles but was glad to get into a cold shower when I got home.

Total: 7 miles

Sunday 5th June: 12.25 LSR @ 9:11 avg pace

I was in Dublin for most the day so it was evening when I got with running buddy. Was still hot out and the humidity was crazy again. We decided to tackle some of the tougher trails as there was plenty of cover from the trees and figured it might be cooler. Was still very humid and we ended up heading for Killeshandra to stop for water. Had to add on a bit to get the distance in and was pleased that we resisted the urge to head back to the car and leave it at 10 mile. It took a lot of will power but glad we did. Lost gallons of water in sweat on this run but enjoyed it nonetheless. Body felt tired afterwards but legs in good nick.

Weekly total: 47.05 miles

Up to day 21 in 30 day core challenge so a good solid weeks work.

Back in Black · 17-06-2016 07:45PM

Been a while since I updated - just been crazy busy with work!

Monday 6th June: 2.26 miles recovery @ 9:17 avg pace

Very humid slow evening run.

Tuesday 7th June: 8 easy @ 8:26 avg paceOut at 6 am. Started slow and legs were feeling tired and heavy but woke up after a few miles and the pace picked up. Humidity was a killer though and was wrecked after this.

Wednesday 8th June: Rest - unscheduled rest day as had to go to Galway and had meeting until after 10pm.

Thursday 9th June: 2 easy, 8x800 @ 6:25 pace w 2:15 rec, 2 easy

Out the door at 5:30 am for this after an interrupted nights sleep. Knew I had to get out the door quick before I changed my mind. I woke up after the 2 easy miles and a good stretch and then got stuck into the reps. Had done all my sums so knew the splits I needed to be hitting. Still managed to overcook the first one even though it felt very comfortable. Over the next few I started hitting the groove and pace and form were good. Last 3 I was definitely tiring but pace and form kept at a good level. Happy enough with this and even happier to get it done early.
Splits were: 3:04;3:10;3:12;3:11:3:12;3:10;3:11;3:12

Total: 9 miles

Friday 10th June: 7.5 mile easy @ 8:54 avg pace

Hit the forest trails for this with usual running buddy. Found some new trails and really enjoyed this.

Saturday 11th June: 2 easy, 3 x 10mins @ 6:25 - 6:35 w 4 min rec, 2 easy

Splits: 7:53;7:55; (1.52m @ 6:35; 1.49m@6:44; 1.52@6:35); 8:23;8:29

A very tired run. I was down in Kerry and got a small window to get out before the England game after spending the day making a jungle gym. Hadn't eaten for 5 hours and decided it would be better to go on empty that eat. Unfortunately I couldn't find a route that wasn't hilly and just as I started monsoon season commenced!. Just about hit the pace on the first one but happy enough given the drag and the rain. 2nd one was really tough and had to fight the urge to stop but kept at it. Last 3 minutes was up as steep hill so no surprise that pace dropped. 3rd one was just a matter of gritting the teeth and getting through it. One of the toughest runs in a while but glad I didn't throw in the towel and got through it. Legs were very tired after this and the wettest I've got on a run in a long time.

Total: 10 miles

Sunday 12th June: 9 mile @ 8:11

First LSR in a while with no company. Got out after driving back from Kerry. Was feeling tired after the long drive and a poor nights sleep so decided to limit this from the planned 12 mile to 9 mile given that it was very humid out. Runners were still soaked from yesterday so it was a squelchy 9 miles but thankfully blister free. Tough enough run given the tiredness but glad to get miles in .

Total weekly mileage: 45.76

Back in Black · 17-06-2016 07:50PM

Monday 13th June: 2.5 mile rec @ 8:56

Very handy squeezed in run between the football.

Tuesday 14th June: 7 easy @ 8:30

5:30 am start. Was cooler than it has been for a while so it was easier to do this. Pace felt nice and handy and the legs were fresh.

Wednesday 15th June: 2 easy, 6x600mtrs @ 6:25 pace w 3 min rec, 2 easy

Splits:
8:14;8:11; 2:17;2:21;2:22;2:23;2:21;2:19; 8:05;8:01

Headed down to the GAA pitch @ 5:30am for this and eventually woke up during the warm-up miles. First one was way too fast but the pace felt comfortable. Took me a few reps to get the right pace. Jogged 400mtrs for the recovery. Done a good stretch after this and body was feeling good.

Thursday 16th June: 6 mile easy @ 8:45

Out in the evening after dinner and just headed from the house as was pressed for time. The Garmin didn't find a signal until about 1.5 miles into this. Pace was grand and handy and legs feeling fresh.

Friday 17th June: rest

Taking it handy before Dunshaughlin tomorrow night.

tang1 · 17-06-2016 07:56PM

Best of luck tomorrow evening, no doubt your off to Clones Sunday?

Back in Black · 17-06-2016 08:12PM

tang1 wrote: »

Best of luck tomorrow evening, no doubt your off to Clones Sunday?

Thanks B. Hope the holidays went well. Yes heading to Clones for the big one. Will find out where we are at..

chickey2 · 17-06-2016 10:07PM

Best of luck tomorrow. Love those early morning runs!

Back in Black · 20-06-2016 09:28PM

Saturday 18th June: Dunshaughlin 10k - 38:39 (PB is 38:28)

An important run for me as needed to get a good performance on the board to stop the rot of recent poor performances on race day.

Was determined to take a more relaxed approach to this and not heap pressure on myself by setting a must hit target. I even left the club colours at home to take more pressure of the run. I also consulted with Myles and he advised a conservative approach and was more than happy with this advice.

It all meant that I was very relaxed pre-race I met AMK and OP before the start and done a warm-up run and some strides with AMK (well I followed in his well tanned wake to be honest

). Met the artist formerly know as Statss before the start and we were a fairly relaxed bunch- although there was some debate about the size of the hill with variations from what hill? (Statss) and it's worse than K2 (OP). Even though I had done this a few years ago I couldn't really remember what it was like!!

Started off nice and handy and was never under pressure for the first 6k, which is exactly the way I wanted it - only checked the watch after the first k and the second and just focussed on working my way through the field and was happy out picking off runners.

Was slowly ratcheting up the pace when I hit the hill which zapped the last of the energy from the legs and put a halt to a PB attempt. Was still passing people until the last 800mtrs where I was just hanging on to get over the line - got passed by 3 people in this time but had given my all at this stage.

Not too disappointed not to hit a PB. This was a decent run and a nice wee confidence booster and I've hit on a good strategy for 10k's.

Headed back to the hall for the usual fantastic feed and a bit of chat with a few boardsies.

Next up is the Kilcock 5k on Friday night

Splits: 3:46;3:55;3:51;3:53;3:51;3:45;3:53;3:58 (the hill :mad:);3:52;3:54

ThebitterLemon · 20-06-2016 09:35PM

Very solid run J, sets you up nicely for the rest of the summer.

TbL

El Caballo · 20-06-2016 09:38PM

ThebitterLemon wrote: »

Very solid run J, sets you up nicely for the rest of the summer.

TbL

+1, good to see man.

annapr · 20-06-2016 10:21PM

So the hill slowed you down by approx 3 seconds?!? Well done, great running.

...and how about that last minute goal??? Hope yiz do it the next day.

tang1 · 21-06-2016 06:14AM

Well done J, solid stuff. See you Friday evening.

overpronator · 21-06-2016 06:16AM

Fuss free run a couple of seconds outside the PB. Plenty more to come there J.

tomwaits48 · 21-06-2016 07:39AM

great running J ! yeah the hill was much bigger and longer than I remembered....I was trying to stay positive :pac:

overpronator · 21-06-2016 07:48AM

tomwaits48 wrote: »

great running J ! yeah the hill was much bigger and longer than I remembered....I was trying to stay positive :pac:

Mad isnt it, was shorter than I remembered. Had it built up in my mind so much i was expecting my ears to pop by the time i got to the top. The second drag was the real killer for me.

Playing the Numbers game: Sub 5;10;17;36;60;80

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