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  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    4.38 miles in 38.19 (8.45 average)

    ... and running back into work. Shower has power, hooray!
    Legs sore again today, but I was faster than I thought. No reason not to run again tomorrow so.

    mtd: 42.83
    (am going to track here again until people learn how to update the 1000 mile table :rolleyes:)


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.45 miles in 47.32 (8.45 average)

    Run home from work, legs still sore from Sunday but I haven't really given them a chance to recover. Should be fine next week.

    mtd:48.26


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    8.11 miles in 1.07.42 (8.21 average)
    including - 4 miles at LT pace

    LT pace is a guesstimate - I figure its around 7.40, give or take 10 seconds, so that was my target for today.

    Two easy miles up to Tymon - 9.12, 9.25
    Mile 1 - 7.41
    Mile 2 - 7.31
    Mile 3 - 7.49
    Mile 4 - 7.31
    And two easy miles home - 8.44, 8.39

    As you can tell, miles 1 and 3 were into the wind! That was some wind, good luck to the guys racing in Waterford in that!

    Legs felt better today after the day off yesterday. No running until Tuesday now so I should be completely recovered.

    mtd:56.37


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    I ran at roughly the same time as you Ray, it was certainly tough when into the wind!


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.41 miles in 46.34 (8.36 average)

    Run home from work, including 5 x 200m strides. Should have started new laps for these, so I'm not sure, but I think they were at about 6.00 pace. Left leg a bit stiff by the end of the run, and I felt I was working harder than I should have been for the pace I was going...

    mtd:61.78


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  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    (14 hours to get to the bottom of page 2!)

    4.4 miles in 37.38 (8.33 average)

    ...and back into work. Left leg still a bit stiff

    mtd:66.18


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.42 miles in 44.45 (8.15 average)

    Home from work again. Faster pace felt easy enough, but there was also a bit of weakness in my legs - a couple of times they buckled slightly for no apparent reason :confused:

    mtd: 71.6


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    RayCun wrote: »
    5.42 miles in 44.45 (8.15 average)

    Home from work again. Faster pace felt easy enough, but there was also a bit of weakness in my legs - a couple of times they buckled slightly for no apparent reason :confused:

    mtd: 71.6

    I had the same thing on New Year's Eve..........;)


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    8.43 miles in 1.11.11 (8.26 average)

    VO2 session - 4x1k at two seconds per lap over target 5k pace
    (so I targeted 6.30-6.40 pace per interval)

    Another killer VO2 session
    About 2 miles up to Tymon, around 9.00 pace
    First interval 6.34 pace
    3.30 recovery
    Second interval 6.32 pace
    4.06 recovery
    Third interval 6.50 pace (and I barely got that)
    3.52 recovery
    Final interval 6.36 pace
    And then a few miles recovery going home, about 9.15 average pace.

    Getting better, I suppose. At least today I controlled my acceleration better, speeding up to the right pace over about a minute rather than overshooting wildly and slowing back down. Left knee and hip a bit stiff afterwards, but not too bad.

    mtd: 80.03


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.36 miles in 44.24 (8.17 average)

    Autolap was still in kms from Saturday, must remember to switch it back to miles tomorrow
    Started off pretty fast, under 8 minute miles for the first two miles, then fell back to more like 8.30 pace as my legs started protesting.

    mtd: 85.39


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  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.34 miles in 46.33 (8.43 average)

    and back into work.

    mtd: 90.73


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.38 miles in 45.18 (8.25 average)

    Getting a bit tired, but didn't find the pace difficult, will run in again tomorrow and then take a couple of days off before Raheny.

    mtd: 96.11


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    4.5 miles in 39.13 (8.43 average)

    Yeah, legs feeling a bit sore this morning. But I'm happy with this month's running - over 100 miles, and the average pace on every run has been under 9 minutes/mile. Raheny still to come on Sunday, should be under 37 minutes, maybe even under 36...

    mtd: 100.61


  • Registered Users Posts: 1,701 ✭✭✭MisterDrak


    RayCun wrote: »
    4.5 miles in 39.13 (8.43 average)

    Yeah, legs feeling a bit sore this morning. But I'm happy with this month's running - over 100 miles, and the average pace on every run has been under 9 minutes/mile. Raheny still to come on Sunday, should be under 37 minutes, maybe even under 36...

    mtd: 100.61

    Ray,

    Another ding dong battle under way in the 1000 this year... My legs are full of niggles and twinges after the last 4 weeks running... Anyway 100m down and 900m to go...

    Just waiting for Sunday at 3:00pm now...


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    I think Raheny and the 1000 mile challenge are going to work out the same - with you rapidly disappearing into the distance


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    35.24 (Garmin time)

    Another nice race in Raheny, weather perfect again. Bit of a crush for the first couple of minutes but opened out soon enough. Plan was to stick under 7.10 pace, maybe push under 7 if it felt possible, but stay under 7.10 anyway to finish under 36 minutes. Mile splits were
    7.00
    7.04
    6.59
    7.08
    7.05
    and managed a sprint finish for the last 100 metres. Happy with that race, and I'm closer to the sub35 goal for the year than I expected to be.

    Nice to meet up with the guys afterwards too...


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


    RayCun wrote: »
    35.24 (Garmin time)

    Another nice race in Raheny, weather perfect again. Bit of a crush for the first couple of minutes but opened out soon enough. Plan was to stick under 7.10 pace, maybe push under 7 if it felt possible, but stay under 7.10 anyway to finish under 36 minutes. Mile splits were
    7.00
    7.04
    6.59
    7.08
    7.05
    and managed a sprint finish for the last 100 metres. Happy with that race, and I'm closer to the sub35 goal for the year than I expected to be.

    Nice to meet up with the guys afterwards too...

    Grrrr 3 seconds faster than me last year :pac: well done


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    menoscemo wrote: »
    Grrrr 3 seconds faster than me last year :pac: well done

    But I don't have my official time yet :)


  • Registered Users Posts: 3,156 ✭✭✭jcsmum


    Ray, that's fantastic! Great running.


  • Registered Users Posts: 1,701 ✭✭✭MisterDrak


    RayCun wrote: »
    35.24 (Garmin time)

    Another nice race in Raheny, weather perfect again. Bit of a crush for the first couple of minutes but opened out soon enough. Plan was to stick under 7.10 pace, maybe push under 7 if it felt possible, but stay under 7.10 anyway to finish under 36 minutes. Mile splits were
    7.00
    7.04
    6.59
    7.08
    7.05
    and managed a sprint finish for the last 100 metres. Happy with that race, and I'm closer to the sub35 goal for the year than I expected to be.

    Nice to meet up with the guys afterwards too...


    Nice running there Ray, Should have organised a hello after the race...


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  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    MisterDrak wrote: »
    Nice running there Ray, Should have organised a hello after the race...

    Yeah, but the usual problem with the internet - nobody knows what anyone looks like. There was a little group of us after the goodie bags - chinguetti, menoscemo, rainbow kirby, racoon queen, claralara, racheljev, sarsfieldrock - but I wouldn't have recognised anyone else...


  • Closed Accounts Posts: 2,090 ✭✭✭shazkea


    congrats Ray, that's a great time. What other runs have you in mind?


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    MSB 5k in March
    Great Ireland Run in April
    Sportsworld 5 mile in May
    Dunshaughlin 10k in June
    Race series and the marathon
    Rathfarnham 5k in September
    Jingle Bells in December

    I might squeeze in another 5k somewhere, but I try to stick to one race a month.


  • Closed Accounts Posts: 2,663 ✭✭✭claralara


    Nice to meet you yesterday Ray. Great running - I can safely it'll be a very long time before I'm that low in the 3x.xx digits. Hope they've amended the typo in your time.


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    6.14 miles in 50.22 (8.12 pace)

    Run home from work. I extended this a little with a lap of Bushy Park to get ahead on the 1000 mile challenge because looking at the 5k training plan I'm following, the longer runs should be a little longer than I've been doing. And when I move on to 10k training (and marathon training) they'll get longer still. I think I'll only get three midweek runs in this week, so its a god time to start stretching them. Started with a couple of 8 minute miles, slowed down to more like 8.30 afterwards.

    Month|2010|2011
    January|38.8|105.61
    February|35.5|
    March|53.2|
    April|7
    2|
    May|7
    5.9|
    June|90.2|
    July|118.1|
    August|124.4|
    September|154|
    October|108.7|
    November|58.4|
    December|83|
    Total|1012.2|


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    Great race at the weekend Ray!


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.29 miles in 44.06 (8.20 pace)

    run back into work. Legs quite tired and a bit sore this morning, but the pace felt natural.

    mtd: 11.43


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    5.37 miles in 44.59 (8.22 pace)

    Run home. Had intended to do some strides on the way, but as I was standing at the corner of the office, waiting for Garmin to launch another satellite, I saw a bin come flying around the corner and crash into a wall. I realised that my 'intervals' today would be the periods when I was running into the wind :eek:

    mtd: 16.8


  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    7.63 miles in 1.06.21 (8.41 pace)
    5k training plan - 7 x 600m @ 5k pace, with 2 minutes recovery

    If I didn't already have enough trouble pacing myself in these faster intervals, that wind made it almost impossible. Most of the intervals were laps of one corner of Tymon, and I'd be cruising along with the wind at my back doing 6 min/miles, then turn a corner straight into the wind and just try to hang on to the next corner and some shelter behind the trees. Anyway, aimed for 6.30 pace on each interval

    warmup @ 9.35, a couple of miles, then intervals of
    6.41
    6.16
    6.28
    6.46
    6.28
    6.33
    6.28
    warmdown @ 9.31 for another couple of miles

    mtd: 24.43


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  • Registered Users Posts: 15,704 ✭✭✭✭RayCun


    6.22 miles in 51.25 (8.16 pace)

    Run home from work. Still a little sore at the start from Sunday's session, felt better by the end.

    mtd: 30.65


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