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AuldManKing wrote: »

How do you find running by HR for the 'easy runs'??
Does it take a bit of getting used to?

I was talking to Stephen D recently - he's enjoying the new set up

I'm enjoying it, find it gives the runs a bit more focus as opposed to just junk miles... I must switch the screen over to h.r and off I go.. its great now there's a few of us on the plan means more training partners..

June 8th
Some easy miles with sets of strides.. slight niggle in the left hamstring towards the end of 4th stride so eased up slightly on the 5th..
5.25m@8.03avg

June 9th
Finally a race report!!!
Got an entry to the popupraces return to racing..race took place out in donadea on some quiet country roads,a 30sec staggered start was used..I was in a group of 4 with 2 of them being my running buddies.. I was hopeful of pb'ing and set myself a target of<18.20.. perfect evening for racing, did a 2mile warm up with strides and hamstring felt fine.
First km had gradual decline,I was conscious of not taking off too fast. Our group was pretty close together going through 1km in 3.41, ideal for my target time, the legs weren't free flowing or turning over quite a smoothly as i would of hoped, I knew I was going to have to work for every second.. going through 2km (3.44) I was passed by the female in our group and our lead Male began to pull away slightly...time to knuckle down and focus, tried to keep close to the lady in front,we ltake a right turn, quickly followed by another, through 3rd km in 3.42, not ideal but still in PB territory..4th km I was pretty much digging in and hanging on, my pal behind me was trying to pass and everytime I'd just nudge back ahead, then another male from the group behind us came zooming bye effortlessly..I tried to use him to drag me along and in doing so managed to draw closer on the woman In front,( 3.46), into the last km and 1 final push, last right turn 800m to go and I start to wind it up, coach is on the corner screaming at the guy behind to keep pushing, I'm thinking don't get caught and pass the lady..Into the final 400m, I give a kick,manage to pass the guy that zoomed past, push harder and pass the lady in the final 50, over the line in 18.21, (3.25 ) final km and a new P.B..
A workmanlike effort rather than spectacular.. legs didn't feel as fresh as I'd like,no complaints and a very well run and organised event.
Plus I'm 1 step closer to 18min 5k.

AuldManKing wrote: »

Big congrats on that.

I as looking in jealousy at all the results come in from yourself & the 2 Robs. Sabrina & Mick C had a terrific time!
To PB in the 1st race back is a big indicator for you - a few more races (hopefully in Mondello soon enough) will see you closer to 18.

Did you's get close to the group ahead of you or did the group behind catch up?
What was the initial feedback of racing with 'just' 4 people?? Also - could you see the group ahead??

Thanks Al,
In terms of catching the group ahead, they were the next level up!! 2 of them ran16.53, 1@17.10 and then 17.30... a step too far on this occasion... however what I did like was it becomes a race within a race in your group.. helps keep you honest/ keep pushing.. on a recent 5k t.t I ran similar splits to the first 3k of last night, ran a crap 4th k , then threw in the towel as I didn't think I'd PB...
Sab. Started in the group behind us and used us as a target to feel in..it worked..its a great format.. Brian did a great Interview on runnerbeans podcast Sunday regards the run..

These updates are getting further apart..with Rotterdam now officially cancelled motivation will certainly be challenged over the coming weeks
29th June
1 hour easy with a pal around a local park and blanch shopping center..
7.1m
8.52pace h.r 120
30 June
10x300, avg 52sec..
Short n sharp and not much rest.
7.25m
1 July
Identical run to 29th June
8.44avg pace h.r 124
7.1m
July 2nd
3x2k off 1min..
Happy with how this session panned out, ran it alone on a hot evening managed to hold 3.45 km pace..soaked through by the end..
8m total
July 4th
2K warm up,9miles@6.40 pace 2k c.d
Took off too fast initially began to wilt after 5miles but came back around after a mile or 2..
12m total
July 5th
Feeling the effects of the run the day before so wound this back even more
13.5miles@9.05.
Taking in the circumferenceof the p.park without actually entering it....It did dawn in my that singer, d.d and Oo would be well proud of me finally stringing some 9min + miles together...possibly 4/5years in the making.. :-)
P.m headed out to mobile home in bettystown so got another 3.5mile in before a dip in the sea
July 6th
More easy stuff5m@8.45
July 7th
Even less time on my hands and again bringing it back to very easy
3.35m@8.58 h.r 122
July 9th
Mondello 10k
Finally a race to test the training, had ambitions of finally breaking 40mins as training had indicated so..went out and met a few Club mates before hand, small warm up ,strides,then I was good to go..hung around for a few before I decided to get another stride in and take a look at the final bend..as we jog back to the start about 100m from the start-line the gun goes and everyone takes off,leaving myself and my mate red-faced but even worse right under the watchful eye of our coach!! Thank God it was chip timed.. anyway my pal takes off in a panic,I try settle and home in on my 4min km pace, 3.50 first k ,followed by 4& 3.57..it's a 4 lap race, with 1 or 2 drags, windy in parts as the course is exposed.. I'm just ticking off the kms 1 by 1, I've passed a few but as there is only 50 odd in the race pretty soon I'm in no man's land in terms of catching pple.. the time has stagnated too,I try to up the pace to 3.50/55 but continue to loiter around 4..not the end of the world tho and on the last lap I do manage to pass a few more finishing in 39.57..a slightly disappointing pb if there ever was one!

I've since gone on a bit of a race splurge.. I've entered a 10k in Carlow this Sat to go with my already purchased night of pbs entry for next Friday 31st.
Hope to also enter the graded meet event for tallaght, entries open tomorrow.

July 18th
Was down at the mobile home so travelled across to Duleek to do a short and sharp session.. 15min hard with the hope of hitting 4k in the timeframe.on unfamiliar territory but the session went well,found it tough going from 2.5-3.5km but pace never dropped off too much. Hit 4k bang on 15min Mark..
So 3.45km for 15min
8m total for session
July 19th
similar route to the day before only for extra added on.. 15mile at a relative easy pace although h.r strap read otherwise..that had my flatlining@190bpm for a long period!!
15m@8.34avg
Pm short easy run before putting the kids to bed..3.5m@8.33
July 20
10k easy before work, h.r seemed back to normal@124avg and 8.42 avg pace

July 21
4x1min with descending recoveries 3/2/1min.. aim to cover max distance each time.
Have done this session a few times now and it never gets easier or I'm too dumb to learn. I always hit the first too hard before dying a painful death..first rep I hit 378m
2nd 363 before hitting 350,340s..3rd rep is the killer or deal breaker I find..legs do be shot from previous attempts espicially if u have gone off too hard.
6.5m total
July 22
Exact same as 20th!!! 10k @8.42 // h.r 122avg

July 25th
Fighting cocks 10k I was pretty confident I'd improve on my recent time at mondello 39.57 as I heard this course was fast and favourable.. arrived in good time and got a short warm up and strides..once the race started I settled towards the back of a small pack..felt ok going through first 3km 3.53/3.54/3.55.. going up a long drag, certainly not steep , I began to get detached from the others,nothing major maybe 5-10sec,4.05 for km4..pulled it back to 3.58 as we began our 2nd loop ..not much improvement on pace as I fell further behind the group in front 3.56 ,then the legs suddenly went from me..a 4.00/4.12/4.14km followed as things went from bad to worse, a few people passed me over this 3k stretch, I felt like quitting, it was sticky and humid but I also knew I was borderline P.b with a fast last km to come..best described as it's like falling off a cliff!! Free falling.,over the last km it was easy to pick up pace but I felt it was too steep, afraid of going out of control and doing an injury, I was Happy to pick off a few runners. Not ideal trying to pick pple off whilst pulling up the handbrake!! Last km in 3.28 in an underwhelming time of 39.39!
10m for the day

July 26th
13.1m@8.33
July 27th
Taught I was doing an 800m predictor workout but made a mess if it!
3x400 off 1min.. 72/71/71 for the 400s
5.5m total

2nd Aug
A slow and cumbersome run taking in the p.park and surrounding areas
9m@8.48
4thAug
Just some easy drills and strides..feeling good and excited about the upcoming race.
5.4m@8.47
5th Aug
My first track meet.. entered the Dublin graded 800m d grade.. didn't know what to expect or how I'd fare..was really just hoping not to embarrass myself..got a small warm up and strides beforehand..watched the b grade before being called infield for the c/d grades.. as grade C gets called I find myself checking out the competition, last man standing!! Pretty soon c grade is over and our roll-call begins..I'm sharing lane 5.., another stride or 2 then I'm called to the start.. truthfully I ain't got a clue were I line up so I intentionally hesitate before following my lane partner to the start point...aim is to control the start without blowing up too soon..over the opening few meters I get I front of my lane partner but try not hammer the first 100,at the break I'm in about 6/7th position..thru 400m in 73 which is outside were I'd like to be and abit adrift of lead pack , I try increase the pace from 500 out and with 200 to go I try bridge the gap on the lads In front, i kick hard and finish strong, overtakeing 2 lads before the line..2.22 finish time and a massive adrenaline boost..short sharp and over in a flash...
2mile Cool down
5.5m total
6th Aug
30mins easy and the doms are unreal...
7th Aug
Another 800m race in Le Cheile and after a long day in work I didn't fancy this.. however I wanted to try improve on Weds time.. the race was due to start at 7.45 so iarrived over must after 7 to be told be ready to race from 7.30..collected the number, got a mile warm up, then some strides before we get called to start..i missed the races before as i was paniking to get myself ready..a few strides and i notice the legs were still quite sore from wed. I'm put in lane 8 alone, I over cook the start going through 200 in 32 and 2nd place, I'm conscious it's too hot for me so i ease off slightly, 2 lads I know sweep around me and put a few meters on me, go through 400 in 68-69'ish but I'm struggling..already working very hard. A group of 4 break away,
from 4-600 I'm toiling at 600 I plan to kick but there's nothing to give, I'm adrift of the lead group and ahead of the chasing pack, no man's land..I again try kick but the legs are gone.. finish in 2.20.7 again an improvement and a p.b. with every race I'm learning, again another enjoyable experience although the legs felt tired.
4m total
8th Aug
Legs felt battered...
Groins, hips, adductors in ribbons..., I'm a firm believer speed kills!!!
5.2m@9.04 pace
Aug 9th
Legs still not great but I arranged to meet a pal for his m.p session, since Ratoath h.m still hasn't been cancelled I taught it would do me good too to get a long run @pace in as well..
Legs were still heavy and I originally set out to do 10k, struggled from 3-5miles, then came back around before pushing on to 7miles were I felt even better than before we started.. said I'd see out the session and go to 10 miles, 10th mile was a grind but managed 10m@6.44pace..
14m total
11th Aug
Needed to take the Monday off as I was wrecked, Tues session was 6x200m and although it is probably my fav session I had to drag myself out the door to do it..went up to Abbottstown were I have it marked out on the main road to the Indoor arena..legs were still sore going Into the session..did my first stride In 18.2 so obviously not that bad.. after a few strides the brain switches to race mode and all pains seem to disappear..previous best's were 29 on the track, today I open out in 28, followed by 28 and again another 28, the epo must be workng!! Going through the 4th effort I begin to feel myself slow slightly, the effort levels are at the max, finishing in 29 the legs begin to tremble during the recovery I have a brief sit down, before grinding out the 5th in 29 and during the 6th rep the legs are shot before I hit 100m.. the final 100m never felt so long as I fall the wrong side of 30..after finishing the 6th rep I fall to the ground whailing like a seal struggling to catch my breath,hoping the ground will swallow me up..I've a 400m walk to put back my rock markers before beginning my cooldown.. I stop twice on the cooldown thinking I'm gonna get sick.. who ever thought 6x200m would be so tough!!, I didnt
7m session

Aug 12th
I met up with my lunchtime buddy and again the legs were in sh!t€..
6.1 painful miles. I hated almost every minute.. just kept telling myself it would help me recover!!!
6.1@9.10avg