Time to catch up

Just remembered it's been a while since I posted anything so no time like the present for a catch up on recent training and events.

Tuesday 7th May - Club Session

3.12K w/u followed by stretching & drills

Session consisted of 4x(800,400) w/1 min recovery & 2.5mins between sets.

Splits were (3:23,1:33;3:18,1:30;3:21,1:31;1:27)

1.21K w/d

Wasn't looking forward to this after racing on Sunday. While the legs were tired it wasn't that bad I suppose. Happy enough with the splits. Gary must have been in a good mood as he let us off with the last 800

Thursday 9th May

14.22K
Avg Pace: 5:17
Avg Hr: 137

Midweek long run this evening. Headed out from Gormanston with Ken and showed him some of the local hills which he dragged me up and down. When we turned to head back towards Stamullen I pointed at the hill up ahead and said I had never been up there and wondered what was there thinking someday I must take it in. I didn't realise I would be seeing it again so soon.

 

 

Had a bit of a sabbatical from Thursday to Monday with some of it planned and some of it not. Had to play a golf match on Friday after work which we won. Emma was then away on Saturday till Sunday PM at a hen party so I was on duty with the little fella then. Had planned to do a long run when she came back on Sunday PM but a friend of mine was in contention in the Irish Amateur Open Golf Championships so I whisked over to Royal Dublin to watch the end of that. Robbie went on to win it in a play-off so a rather late night ensued making Monday a write-off. It was great though

Another high point of the weekend was following the progress of the 4 SOS ladies in the Prague Marathon on Sunday morning. In testing heat they all ran great. Well done Rosemary, Michelle, Melanie & Mary.


Tuesday 14th May
54 minutes of hell.
8.83K covered in total.


So the college where we normally train have their sports day on Friday so we had to keep off the track. Gary fresh from another Marathon win in Kildare whisked us out the country for some hill repeats. I knew we were in trouble when he stripped down to shorts and tee-shirt himself for this one. After he located the steepest hill around Bellewstown (there are plenty to choose from) we got going with a warm-up and eventually into 10 intervals of 75 seconds up the hill followed by 60 seconds jog back down.

It was lung busting, tough on the legs and there were lots of flies but I really enjoyed it to be honest. Any drivers going past must have thought we were all cracked. I now know what lies over the far side of that 'Other Hill'.


Wednesday 15th May

2.07K @ 5:29 pace Hr 135

5K @ 5:03 pace Hr 140

3.29K @ 5:18 pace Hr 134

Basically just over 10K tonight. Wanted to get a Garmin link of our 5K route (Star of the sea) hence the messing above. Legs a bit tired after yesterday but not too bad. Reckon the 5K is a fast enough course given that any gradual climb is early with the last 1.5K gradual downhill making it easier to maintain/pick up pace.

Link to the race route here if anyone if interested.

 

Thursday 16th May

9.86K
Avg Pace: 5:34
Avg HR: 133

Just an easy run yesterday evening. Had a crap and long day at work. Got home ready to explode and feeling crap. Out the door and back an hour or so later feeling on top of the world. The joys of running. Was great to catch up with a couple of our Marathon ladies and hear their stories.

 

 

Speaking of which there is 19 weeks on Sunday to Berlin. The thoughts of it ......