Running (up that hill)

[Keane]

Tue/Wed/Thurs/Sat/Sun sounds like a good timetable actually. Obviously been out mon/tues this week already so I might skip thurs/fri this week and change over next week. Or do long run sat this week maybe.

[Lazare]

Tue/Wed/Thurs/Sat/Sun sounds like a good timetable actually. Obviously been out mon/tues this week already so I might skip thurs/fri this week and change over next week. Or do long run sat this week maybe.

Yeah, main thing is not to stress over it.

That structure is my standard week, but I regularly deviate from it. Just back from a run now, but didn't run yesterday.

[Keane]

Yeah, main thing is not to stress over it.

That structure is my standard week, but I regularly deviate from it. Just back from a run now, but didn't run yesterday.

I took yesterday off and I'm going to go out again in a little while now and do my longer run tomorrow. It suits me well enough to get out around lunchtime with WFH so might be a better fit to do M-T-W and then F-S. The main thing is just to build a bit of momentum anyway. It was good to get out a few days in a row for the first time in a good while but I need to keep it going.

[Lazare]

I took yesterday off and I'm going to go out again in a little while now and do my longer run tomorrow. It suits me well enough to get out around lunchtime with WFH so might be a better fit to do M-T-W and then F-S. The main thing is just to build a bit of momentum anyway. It was good to get out a few days in a row for the first time in a good while but I need to keep it going.

Absolutely, do what works. Consecutive days consistently done are amazing for your growth.

[dinekes]

Thought I would do an update while I'm having my coffee

Routine is not as full on as it was for the first 10 weeks of the year. Had several weeks with bad neck pain around end of march and into April that just took the joy out of doing anything....still got out a bit but was forcing myself.

Thankfully that subsided to the "normal" low pain/stiffness level I'm accustomed to and have been getting out fairly consistently for the past few weeks.

Building the jogging up slowly by breaking it into sections during a session. So this am ventured out at 6.30 and walked for 20 mins then jog for 1.5Km walk again for a bit then jog 800m, walk then jog last 450 a lttle bit faster.
Seems to be working fine as no problems with calf but if I did 3k continuous I would probably get a niggle in it so will continue with this strategy and gradually extend the range.


Weight is steady on 14 stone so have not backtracked at all and not feeling any lack in terms of food etc.
So goal of 13 stone very achievable.

[Lazare]

Re the sub 40, I'm really not sure. My next target is a 5k in May that I'm gonna attempt a sub 19 at.

10k is next on the list after that. If the 5k goes to plan the sub 40 should be at least on my mind.

Managed this last night at Leixlip 5k.

Ran 18:47.

Confident now of having a crack at sub 40 at Dunshaughlin 10k.

[BennyHiFi]

Woo hoo!

Did my fastest half marathon in nearly 10 years today.

Just 1min 11secs outside my decade-old PB.

[Lazare]

Woo hoo!

Did my fastest half marathon in nearly 10 years today.

Just 1min 11secs outside my decade-old PB.

Get the fook in there!! Well done man.

[Goodluck2me]

Woo hoo!

Did my fastest half marathon in nearly 10 years today.

Just 1min 11secs outside my decade-old PB.

Some going! What time did you manage? Have you been working on it or just ran care-free?

[Goodluck2me]

I remember some one telling me that if you want to be considered a “good” runner, the template is a sub-40min 10km.

[Solksjaer!]

I remember some one telling me that if you want to be considered a “good” runner, the template is a sub-40min 10km.

I'm not being smarrt but sub 40 is very attainable for a guy like you. I think it's a target ye should aim for . Conor will crush it soon and he knows it. Can see a sub 38 there this year . Keep it up lads a ling summer ahead to crush it. Trying to shed 5k in the gym myself atm . My food addiction sez feck off.

[Goodluck2me]

I'm not being smarrt but sub 40 is very attainable for a guy like you. I think it's a target ye should aim for . Conor will crush it soon and he knows it. Can see a sub 38 there this year . Keep it up lads a ling summer ahead to crush it. Trying to shed 5k in the gym myself atm . My food addiction sez feck off.

Conor has a good chance at it, id have none at all my best 10km is 45:01 at the moment and that was after good training. I can barely do 22min 5kms at the moment as I’m out of training for a while now.

[Solksjaer!]

Conor has a good chance at it, id have none at all my best 10km is 45:01 at the moment and that was after good training. I can barely do 22min 5kms at the moment as I’m out of training for a while now.

Hmmm 22 min whilst out of training. Thats pretty good . Maybe we've shifted to a new dimension but 40 is something thats achievable if you train for it. You hit 45 with good training. Perhaps focus on technique? Maybe yer happy as is . Just saying dont think yourself out of it.

[Keane]

I took yesterday off and I'm going to go out again in a little while now and do my longer run tomorrow. It suits me well enough to get out around lunchtime with WFH so might be a better fit to do M-T-W and then F-S. The main thing is just to build a bit of momentum anyway. It was good to get out a few days in a row for the first time in a good while but I need to keep it going.

Haven't been particularly consistent with this but had been doing a good amount of running almost entirely at nice slow paces up to the end of last week. Did a really strong 12.5k-ish for the Run Killarney 10k last weekend and was feeling quite positive about the half marathon but have had a bit of a roadblock since having been away on a stag over the weekend came home extrememly fresh but back to a small boy just starting to cut his back molars so have had basically no sleep for a week and the thought of going for a run feels quite scary. I'm going to get out now shortly and try to do something in the 10k range to see how it feels.

I wonder is it too late to do something like a 10 miler to see how the body copes with extra distance with the half just 12 days away?

[dinekes]

Haven't been particularly consistent with this but had been doing a good amount of running almost entirely at nice slow paces up to the end of last week. Did a really strong 12.5k-ish for the Run Killarney 10k last weekend and was feeling quite positive about the half marathon but have had a bit of a roadblock since having been away on a stag over the weekend came home extrememly fresh but back to a small boy just starting to cut his back molars so have had basically no sleep for a week and the thought of going for a run feels quite scary. I'm going to get out now shortly and try to do something in the 10k range to see how it feels.

I wonder is it too late to do something like a 10 miler to see how the body copes with extra distance with the half just 12 days away?

Wouldn't stress too much on it...I would stick with the original plan and you will be fine on the day I would think.
Don't force anything now as that's exactly when injuries happen. Better to get to the day perhaps a little underprepared than an injury now and miss out.

You will power through on the day!

[Lazare]

Yeah, agree with dinekes, try not to stress it. Also understand that it's totally normal and fine to have a few doubts.

You'll have no problem with the distance on the day. Have you a target pace in mind for it?

[Keane]

Thanks lads. I have run a half once before so I would be fairly confident I could hobble home in any event. It would be nice to break two hours so 5:40/km in an ideal world, but I would be quite happy with anything south of 6 min/km so maybe I should pace it for that and increase in the back end if there's gas in the tank.

10k in Killarney was 5:26 having started much slower than I needed as there were three of us together. One guy is a good bit stronger than me and the other is a bit weaker - after about 4k we stronger two upped the pace a bit then 2k farther on I picked up again although the strongest guy had already distanced me at that stage. I was under pressure the last 1500m a bit but wasn't puking at the line or anything. Chip time was 53:26, race predictor is giving me 5:35 for a half based off it. Had done a couple of km warming up as well.

KM	Pace /km	GAP /km	Elev m
1	06:32	06:25	6
2	05:44	05:42	1
3	05:54	05:42	11
4	05:40	05:39	-1
5	05:20	05:25	-11
6	05:20	05:22	-5
7	05:05	04:59	6
8	05:13	05:07	-1
9	05:09	05:09	-3
10	05:13	05:09	2

[Keane]

Might still try something in the region of 12-14k (very slow pace) today just for a confidence boost but will just spin out some short runs after that.

[Keane]

Yeah so I did around 11.6km there while ago at 6:11/km average and it didn't help

Found it quite tough but am conscious of the fact that I would probably run a lot more easily if I could get a good night's sleep. Unfortunately the small fella is suspected of having picked up chicken pox in creche now so all bets off.

[Goodluck2me]

Yeah so I did around 11.6km there while ago at 6:11/km average and it didn't help

Found it quite tough but am conscious of the fact that I would probably run a lot more easily if I could get a good night's sleep. Unfortunately the small fella is suspected of having picked up chicken pox in creche now so all bets off.

The best laid plans etc. I wouldn’t read too much into how you felt today, if you got a good nights sleep before the race you’ll be flying it.

[Goodluck2me]

Hmmm 22 min whilst out of training. Thats pretty good . Maybe we've shifted to a new dimension but 40 is something thats achievable if you train for it. You hit 45 with good training. Perhaps focus on technique? Maybe yer happy as is . Just saying dont think yourself out of it.

I think mentally I would hit a wall aiming for a 40mins, especially as any spare time I have now I’m using for Tennis rather than running, but would love to try and hit that at some point.

[Lazare]

Thanks lads. I have run a half once before so I would be fairly confident I could hobble home in any event. It would be nice to break two hours so 5:40/km in an ideal world, but I would be quite happy with anything south of 6 min/km so maybe I should pace it for that and increase in the back end if there's gas in the tank.

10k in Killarney was 5:26 having started much slower than I needed as there were three of us together. One guy is a good bit stronger than me and the other is a bit weaker - after about 4k we stronger two upped the pace a bit then 2k farther on I picked up again although the strongest guy had already distanced me at that stage. I was under pressure the last 1500m a bit but wasn't puking at the line or anything. Chip time was 53:26, race predictor is giving me 5:35 for a half based off it. Had done a couple of km warming up as well.

KM	Pace /km	GAP /km	Elev m
1	06:32	06:25	6
2	05:44	05:42	1
3	05:54	05:42	11
4	05:40	05:39	-1
5	05:20	05:25	-11
6	05:20	05:22	-5
7	05:05	04:59	6
8	05:13	05:07	-1
9	05:09	05:09	-3
10	05:13	05:09	2

Well done man, that's a really strong finish. Take a lot of confidence from that, and as Joe said, don't worry at all about how you felt on today's 11.6. It doesn't matter and is pretty standard fare anyway.

Have a good healthy lead up to it in terms of lifestyle, and do your best to sleep well.

You'll fly it, and will manage that pace with no problem.

Also remember that the pace may feel tough. It's suppposed to.

[Lazare]

I think mentally I would hit a wall aiming for a 40mins, especially as any spare time I have now I’m using for Tennis rather than running, but would love to try and hit that at some point.

Would be no bother to you Joe if you did focus on it.

[dinekes]

Building up nicely with the jogging
Like I was saying just taking it handy with continuous distance and taking breaks

So this AM I did 2.1...walk a bit...then 1.5...walk then 500 metres a bit faster. With good stretches

Went out this eve too with a 2.1, 1.5, 250 fast and a 500 metre.

I did 3km continuous one day recently but don't want to push it with the calf. This joining the dots approach seems to be working for me

[Goodluck2me]

Building up nicely with the jogging
Like I was saying just taking it handy with continuous distance and taking breaks

So this AM I did 2.1...walk a bit...then 1.5...walk then 500 metres a bit faster. With good stretches

Went out this eve too with a 2.1, 1.5, 250 fast and a 500 metre.

I did 3km continuous one day recently but don't want to push it with the calf. This joining the dots approach seems to be working for me

As a wise man once said, “start slow and taper off” !

[BennyHiFi]

Some going! What time did you manage? Have you been working on it or just ran care-free?

Sorry GL2M missed this question. 2:06.39. It’s very flat and I felt a pound or two lighter Than usual plus conditions were pretty perfect.

really dunno if I’ll ever manage to beat 2:05.25 set in 2014 but, relatively speaking I’m sure this run was better.

i never try to beat previous times or train for anything. I just run and the goal is solely to keep running for as long as I can, onto my 60s at least hopefully. Am 51 now and been back at it again for just over 10 years. So can’t compare now to my early 30s.

will be back again to do this fast lane run in October I think when they run it again.

(Note when I first ran in my early 30s in early 2000s I reckon my half PB would have been around the 1:45 mark. No devices then and never kept a record of times but based on my one marathon that’s what it would have looked like.)