it was even give or take 5 secs.
Fenners how often would you run a week and are you running on grass as opposed to the roads?
[quote=“The Dunph, post: 63594”]
Fenners how often would you run a week and are you running on grass as opposed to the roads?
[/quote]
id run at least 5 times a week at the moment and would do around 35 miles in total. I run down the pheonix park, mostly on tarmac but sometimes on grass.
Twas indeed.
try getting yourself a pair of skins, used to sleep in them after long runs and they definitely sped up the recovery times
hot/cold/hot/cold shower is great too
Did a 5km race this morning- finished around 21.15 knocked 20 sec off PB
It was a tough slog as I hate the bloody course- a killer hill around 4km
Set off at a very decent clip 4.03 then 4.10 ish then times went down; 4th km was a killer with a big hill which I died on and then I brought it home in the last km in around 4.12
Started too quickly is probably a fair assessment which made it v difficult to bring home- also reckon its a slow enough course. There’s still loads of room and potential to improve. Am going to start running a few 3.5x km intervals to see how that goes
Happy though as I’m still getting better and closer to the holy grail
was that the run this morning down the pheonix? thats good running, no easy course down there.
No twas in Leixlip- actually realised last night that it was 42 sec off PB… my last 5km the official results gave me the wrong time by about 20 something seconds for some reason, don’t know how they could have done that considering it was chip timed.
Was there some “night into day” race on in the park?
Not sure what I;m doing next- possibly Donore at the end of the month, might do Sportsworld 5m next Sunday
there was at 4.30 am 
. 7 miles today and yesterday at a nice training pace (7.50ish/mile).
10km tonight in 41mins 39sec. Average pace was 6.43/mile. Splits as follows
mile1 - 6.58
mile2 - 6.32
mile3 - 6.47
mile4 - 6.47
mile5 - 6.45
mile6 - 6.35
.2mile - 6.15
Happy with this.
You would have to average 6.26/mile to do a sub 40 min 10k. Thats a very tough pace to maintain over that distance. I was flat to the boards tonight doing this. Id be hopeful of going sub 41 mins before end of summer.
You’ll go sub 41 v easily- your last split was second fastest mile so you obviously have very decent endurance, and good speed to boot
I’m no expert but I’d be careful with your running- seems like you are going fast very regularly, if you keep pushing yourself so hard you increase your chances of injury.
Eyeballs running requires decent recovery
Your right WB, Ive a tendency to go too hard. Im going to do one fast 10k per week and other days average 8min miles or slower.
Going doing the City to Surf run here in August. Think it’s 14km with an absolute cunt of a hill at the end. Would say I could easily do 8km now. Any of the athletes here recommend a training plan? I’m not sure how much running will be done as thousands take part in it so the first few kms are a walk I’d imagine.
Fuck off you dopey cunt.
harsh.
pick a decent 10 mile training programme KIB, gives you plenty in the tank to finish strong and you’ll be able to find a program that will build your pace/distance up properly
try hal higdon, run republic or runners world sites, plenty to get you started.
if the race is well organised the start will be staggered according to expected finish time
unless you are unlucky enough to encounter some deluded fun runners, the starting pace won’t be a problem
(might be too quick if anything, nerves, adrenaline and people being unused to running in a large crowd can lead fellas to hare off at the start)
Kev, I think stumps has got hold of your login again. Quite the dirty mouth she has.
cheers mate for that. ya should be well organised. The final hill is a bit of a terror, goes on for ages. Will need a good bit of practice for it.
Fair play to you KIB Man, that hill is apparently an absolute bitch.
Jesus, I thought I was going well with my 4.5km runs 4-5 times a week (generally about 23 mins it takes me), some of you boys are going well. Then again I am 39 and getting old (apparently). Haven’t been able to run in about 2 weeks because of rain and the flu, hoping to start again tomorrow morning, not looking forward to the first run.