Running (up that hill)

[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.)

[BennyHiFi]

Never forget the benefits of packing your running gear when going on a trip!

Yesterday morning I did a memorable 10Km in Golders Hill park and Hampstead Heath in north London on the last day of my week-long family holiday.

It had an elevation of about 120 meters - all uphill for the first 5km, then all down hill.

I paid a visit to a random, deserted pergola and wild garden, ran through a strange and unexpected modernist flat complex on the edge of the heath, seemingly built into the landscape (rather than on it), passed a couple of interesting blue plaque houses one of which belonged to Lord Leverhulme, jogged past the old toll bridge for the heath, ran some trails, got completely lost on the way back and ran through an estate of million-quid houses - all in glorious sunshine with two huge blisters on the balls of my feet from walking around London so much in the preceding few day.

Here's some video...

https://www.instagram.com/p/CtT0D2drWCr/

https://www.instagram.com/p/CtTz3oNJowp/

https://www.instagram.com/p/CtTzfwEveEu/

Favourite run of the year so far and it nearly didn't happen cos of the blisters but I didn't want to miss an opportunity to explore.

[Goodluck2me]

Never forget the benefits of packing your running gear when going on a trip!

Yesterday morning I did a memorable 10Km in Golders Hill park and Hampstead Heath in north London on the last day of my week-long family holiday.

It had an elevation of about 120 meters - all uphill for the first 5km, then all down hill.

I paid a visit to a random, deserted pergola and wild garden, ran through a strange and unexpected modernist flat complex on the edge of the heath, seemingly built into the landscape (rather than on it), passed a couple of interesting blue plaque houses one of which belonged to Lord Leverhulme, jogged past the old toll bridge for the heath, ran some trails, got completely lost on the way back and ran through an estate of million-quid houses - all in glorious sunshine with two huge blisters on the balls of my feet from walking around London so much in the preceding few day.

Here's some video...

https://www.instagram.com/p/CtT0D2drWCr/

https://www.instagram.com/p/CtTz3oNJowp/

https://www.instagram.com/p/CtTzfwEveEu/

Favourite run of the year so far and it nearly didn't happen cos of the blisters but I didn't want to miss an opportunity to explore.

There’s nothing quite like running around a city to enjoy it/take it in.

[Lazare]

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

Agonisingly close tonight at Dunshaughlin. 40:03 chip time.

Felt some cramp coming on at about 8k that scuppered it. 9th km could have been 15 secs quicker if it wasn't for it, lungs were in great shape. Will have to figure that out.

Not complaining though, delighted with it.

[ArmaniJeans]

2022 Report
.
3. Never did venture into a proper race - I guess the first step might be to use the internet to actually find out where/when they are on !
.

2023 Goals
Definitely do some proper races in 2023. Will read here and boards to find out when they are on. Maybe someone throw a link if there's a website that collates them?

Well, excitingly I've signed up for a local race on Thursday evening, Clonee 10K. Have only ran the distance twice this year (I get bored around 7K) but have done ~53min each time.
So something in that vicinity would be nice. Hit a PB of 24.30 on last parkrun so should be achievable. But even if slower it just becomes a target to beat in the future.

[Lazare]

Well, excitingly I've signed up for a local race on Thursday evening, Clonee 10K. Have only ran the distance twice this year (I get bored around 7K) but have done ~53min each time.
So something in that vicinity would be nice. Hit a PB of 24.30 on last parkrun so should be achievable. But even if slower it just becomes a target to beat in the future.

We were only talking about this tonight, how to predict your 10k time from your 5k best.

Consensus is double plus 60-90 secs, so you're well on for a great PB at Clonee.

Go for it

[ArmaniJeans]

Well, excitingly I've signed up for a local race on Thursday evening, Clonee 10K. Have only ran the distance twice this year (I get bored around 7K) but have done ~53min each time.
So something in that vicinity would be nice. Hit a PB of 24.30 on last parkrun so should be achievable. But even if slower it just becomes a target to beat in the future.

Wow, every muscle and bone hurts even after a 10 hour sleep. Thank fuck I took today off.
Very different experience to parkrun - everyone is still very friendly and encouraging, good banter etc but at the core of it they are serious runners.
I don't get involved in clock or distance watching as I go, just try to keep running.
But was a bit shocked when I eventually noticed a sign saying 6K as in my head I thought it should say 7K. Realised then I was in a bit of trouble as not a lot left in the tank.
Decided to ease off until 8K, then pick it up. At 8K decided to wait until 9K then a big effort. I tried for the final K but nothing doing so just eased home.
Looking at the detail afterwards, I went something like 5:03, 5:07, 5:12:, 5:20, 5:25 etc. That trend continued into the second 5K.

Final score was 53:40, so a bit slower then what I hoped/expected. But it's a time to aim at in the future.
Much fun anyway. Now back to the sofa.

[Goodluck2me]

Agonisingly close tonight at Dunshaughlin. 40:03 chip time.

Felt some cramp coming on at about 8k that scuppered it. 9th km could have been 15 secs quicker if it wasn't for it, lungs were in great shape. Will have to figure that out.

Not complaining though, delighted with it.

Holy shit 40:03?! Unbelievable…

[BennyHiFi]

Brutal Clontarf Half yesterday. I ran 16 mins slower than the Fast Lane a few weeks ago and walked more than any half in memory. Wanted to quit from about 4k - desperate stuff.

30Km headwinds on the way back in muggy 20-22 degrees. I saw a record 6 people collapsed (3 was the previous worst I'd seen there) and 3 blue lights to the hospital. They ran out of ambulances and had a fire engine 1k from the end giving at least one poor girl oxygen and tending to someone else too.

Worst of all they changed the course so no more running on Bull Island - which was obviously a huge part of the attraction. I think maybe there aren't allowed on there anymore, I hope it wasn't voluntary anyway.

Now it's just a sea wall run (with a 2 k diversion off towards the island but doubling back before you see any sand) with an endless boring view.

So I doubt if I'll be back in November, possibly ending a 10 year run of looking forward to it.

It had record numbers, over 5,000 runners (inc over 1,000 for the 5 mile) so I suppose kudos to The Bear Races organisers. But it was clear there were a lot of newbies there (tons of familial support is always a sure sign us veterans never have any support ) and that might have impacted the casualties.

Onwards an upwards I suppose, gotta find another half for the end of the summer now, probably the Fast Lane in west Dublin on Oct 8.

Off to Enniscrone in August so looking forward to running 10kms on that magnificent beach every day.

[BennyHiFi]

PS... signed up for the Ratoath Half on Sept 9. Quite fancy running round Fairyhouse racecourse (one lap at the end of the race).

I'm going to a gig that night so hopefully no repeat of yesterday where I had a nap from 4.30 to 6pm and then was back in bed at 8pm (to 9am this morning!)

If that goes OK I'll probably be happy to finish the year with the Fast Lane in Clondalkin but it was hard last year - October weather can be unkind.

[Lazare]

67:32 today at the Frank Duffy 10 mile for a PB.

Tough enough course and conditions so am happy with that.

Set a goal at the start of the year of PBing at 5k, 5 mile, 10k, 10 mile, half marathon and full marathon.

Have done all so far bar the marathon. That's coming up in Oct and am confident.

Also set a PB in the mile for a bonus.

Great year so far.

[BennyHiFi]

Off to Enniscrone in August so looking forward to running 10kms on that magnificent beach every day.

Got seven runs in 10 days, mostly beaches and boreens. Just as I like it.

Also did some 'wild swimming' in a quarry. I enjoyed it more than I'd anticipated (I hate being IN water but love being near it).

[ionapaul]

I only have 374k done for the year so far, dreadful numbers (had to take two breaks, one due to my reoccurring back injury and one due to sickness during the summer). No chance of hitting my yearly target of 750k now, will end up somewhere between 500k and 600k I guess. Also slow as shit and a bit unfit due to the breaks, sigh!

[BennyHiFi]

Another killer half in Ratoath yesterday due to the heat. Not really sure what to make of it TBH. Was well organised at the start and finish in Fairyhouse racecourse but when we got out onto the roads there wasn't really enough water stations and couple of roads had busy enough traffic which was trying to weave its way through the runners on narrow country roads which I wasn't very keen on.

Saw my first runner turn back back before 5km and some had thrown the towel in and turned back right up to 10km. More people taking walking breaks than I've ever seen in a race, including me, probably for less than a kilometre or so overall but still disappointing as I view walking as a sign of defeat in a race.

Heard three ambulances wailing towards the end and two people collapsed in the final stretch running around the racecourse but there seemed to be no ambulances left to attend to them.

My time of 2:18.45 was probably OK in light of the heat, 5 mins faster than Clontarf a couple or months ago but still about 8 mins slower than I might have managed on a cooler day.

Might try and squeeze one more race in before the end of the year. Quite fancy a trail run but not paying 75 euro for that Ecotrails one in Wicklow on 30 Sept. Total rip off.

[dinekes]

A bit ater my last post I injured the calf yet again. Felt good one morning and just did an extra km or so and it must have torn again so didn't even attempt a jog for about 3 weeks.
Slowly got back into it but still at the run 1km. walk stretch...500m..walk stretch etc. Still build up a good sweat though
Not going to push it at all this time and just consolidate the small gains and build strength ...was feeling really strong this am but stopped regardless after 1km and stretched a bit then jogged on.

Still got a good sweat going so feels good.
Almost cold shower is great just after.

Weightwise put back on 3 lbs after losing 14lb so refocusing on food intake.