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Festina lente
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as expected, not much running over the weekend, just 45 minutes on Sunday. Did get to see the kids win two golds and a silver
Nothing exciting this week -
Jog in and out of work on Monday
Tuesday to Friday runmute with a lap of UCD
strides on Tuesday
6 x 10 hills on Thursday
about 70k so far
Hips a bit stiff on the faster runs (they were stiff on everything last week, but loosened up after a few miles, and as the week went on)
tempo run tomorrow, but last day of competition on Sunday, so another early start and day down in Tullamore...0 -
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the kid has the parkrun bug, so that's my Saturday training for the next couple of weeks...
went up this Saturday with no real plan. A clubmate turned up, so I knew I wouldn't be going for the win. (thirstywork was there too, but pacing someone around) Took it fairly handy for the first k, first time up the hill. Clubmate had put in a lead already and there was a group of 5/6 behind him. When I came through the group, one of them latched on and ran beside me, so that took care of the race plan. I stopped looking at the watch then, just kept the pace honest and made sure the guy beside me was working :pac: Ran together for almost all the rest of the run, before I went on to take the glory
Kid did well, 30 seconds off two weeks ago, should get close to 20 before he goes back to proper training.
Unfortunately bringing him to parkrun limits how much I can run myself in the morning, so I had to drag myself out for another 10k in the afternoon. Working on a water station at the half yesterday morning meant another afternoon run on Sunday, and blood donation this afternoon meant I had to fit in an early run this morning. Happy to get them all in though.0 -
Tuesday
14.9 @ 4:45
lap of UCD and home
Wednesday
am 7.3 @ 5:37 jog into work
pm 11.2 @ 4:20 club session
about a mile warm-up
then 4 x hilly lap which is about a mile
Laps were 6:07, 5:59, 6:11, 6:14, though I never remember to start and finish in the exact same place
then a couple of k cooldown
Thursday
14.9 @ 4:45
lap of UCD and home
Friday
14.4 @ 4:37
into work, including a lap of UCD
Very tired this week, partly because I'm bringing the mileage back up, partly because of the donation on Monday I guess. But oddly enough, I'm running faster on the easy runs
Not much use if I can't run faster on the faster runs!
Pacing Tymon again tomorrow, will do a third lap to make a proper tempo session out of it...0 -
Tuesday
14.9 @ 4:45
lap of UCD and home
Wednesday
am 7.3 @ 5:37 jog into work
pm 11.2 @ 4:20 club session
about a mile warm-up
then 4 x hilly lap which is about a mile
Laps were 6:07, 5:59, 6:11, 6:14, though I never remember to start and finish in the exact same place
then a couple of k cooldown
Thursday
14.9 @ 4:45
lap of UCD and home
Friday
14.4 @ 4:37
into work, including a lap of UCD
Very tired this week, partly because I'm bringing the mileage back up, partly because of the donation on Monday I guess. But oddly enough, I'm running faster on the easy runs Not much use if I can't run faster on the faster runs!
Pacing Tymon again tomorrow, will do a third lap to make a proper tempo session out of it...
You'll have to go back to metric as I'm trying to convert back you distance and pace to something understandable
Your Tue & Thur runs looks like a cut and paste job
Have you any HM planned, interesting to see how you go?
TbL0 -
Most of them are about 9 miles, at about 7.40/mile
yeah, the commutes are all basically the same. At some stage I'll start taking a different route through Bushy park, add a bit there, and start adding strides again at the end
Going to run the Dublin race series half - have to get a bit faster before then!0 -
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Saturday
Paced Tymon again, just under 20 minutes for the 5k, and after a minute or two of chat went out for another (2.5k) lap at the same pace.
The kid was running well, was with me until 3k and would have been on for sub-20, but he had a pain in his knee and had to drop out
Doesn't seem serious, he was okay again yesterday, so will be back again this coming Saturday for one last crack at it.
Out again in the afternoon for an easy run, 10.4 @ 5:36
Sunday
28k @4:47
Dentists' convention in Phoenix Park, so I went to one of the traditional club long run spots instead, Bohernabreena. Ran up through Tymon and the Dodder valley, was at almost 11k by the time I got through the reservoir gates. Just as well, in a way, because I don't really know where to go once I get there. As it was, 14k brought me up along the upper reservoir, then I just turned and retraced my steps.
That's my longest run since the marathon, and I haven't done a huge number of runs of that length. So it was nice to get through it feeling that I was running well to the end. You'd forget how much more tired an extra 20/30 minutes of running can make you feel though.
120k for the week. No real problems, but my heels are a bit sore when I'm out of shoes, as if I'm stepping on lego. So I keep my runners on! 0 -
Sunday
28k @4:47
Dentists' convention in Phoenix Park, so I went to one of the traditional club long run spots instead, Bohernabreena. Ran up through Tymon and the Dodder valley, was at almost 11k by the time I got through the reservoir gates. Just as well, in a way, because I don't really know where to go once I get there. As it was, 14k brought me up along the upper reservoir, then I just turned and retraced my steps.
Dentists convention
I was up at the gates myself on Sunday, but it was about 8:30 and they didn't open til 10. 0 -
AuldManKing wrote: »I was up at the gates myself on Sunday, but it was about 8:30 and they didn't open til 10.
Were you driving? I ran through the side gate at about 9, there were more runners and cyclists around up there.
If you're driving over, there's a nursing home, Kiltipper Woods, on the other side of Kiltipper park, probably a few spaces in there. Or at the Dodder Valley car park on the Firhouse Road, a bit further away.0 -
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Saturday
as last week, Tymon parkrun with the kid. Good run from him, got in under the 20 (19:45). I stopped a few seconds to make sure he was okay, then went out for another lap.
about 10k, including warm-up and cooldown
dragged myself out for another 10k in the afternoon. A slow shuffle, but every km I ran Saturday was one I didn't have to run Sunday
Sunday
22.2 @ 4:46
More dentists!
up to the park and in at Chapelizod gate, but I had to divert right up Wellington to avoid the bikes. Went up North road, onto some of the trails, and just past Farmleigh before hitting 11km and turning back. Some of the triers were on their run on Wellington by the time I got back, but I stayed on the other side of the road and tried not to make them feel bad
Home for a nap then, before heading out here for the afternoon. Didn't actually do a lot in retrospect - climbing wall, 'leap of faith', and archery were all things that only one or two people could do at a time, and there were 12 of us there - but it was good fun, and a nice way for the kids to finish their holidays. Orienteering too, and true to form, we ended up wandering through wilderness in search of a path :pac:
121km for the week, still tired0 -
Monday
jog into work and jog home again
7.4k @ 5:54 in the morning
7.9 @ 5:57 in the evening
Tuesday
around UCD and home, 6 strides in the park near the end
15.9 @ 4:55
Wednesday
jog into work in the morning, 7.7 @5:42
club session in the evening - 300/600/1000/1600/1600/1000/600/300
only supposed to be one 1600 but the Tuesday group did two, so I had to as well :rolleyes:
Knee was giving me trouble in the afternoon, still sore during the warmup, but I was there and warmed up, so...
300 - 0:56 (3:00)
600 - 2:22 (3:34)
1000 - 3:42 (3:44)
1600 - 6:27 (3:52)
1600 - 6:31 (3:54)
1000 - 3:47 (3:49)
600 - 2:15 (3:29)
and then my battery died...
Thursday
Knee sore again
Eventually talked myself into doing the sensible thing and running straight home, even though it meant I'd miss my weekly mileage target :eek::eek::eek::eek:
7.3k @ 5:09
very focused on lifting my feet quickly, pushing straight through the knee rather than letting it drift to the side
Friday
same again - not as sore, but short route into work, staying light
7.4 @ 4:51
will stick to shorter runs over the weekend, and try to get a session on on Tuesday or Wednesday, before the lakes 10k on the Sunday0 -
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