This is a very late post about the Raheny 5 miler that took place on 31st January (its been sitting in drafts since then!!!). But i better finish it to cover off other stuff i'd like to write about.
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Well, after not prepping much, and only running 5 miles twice since the marathon i went down to raheny for my third running of the Raheny 5 Mile Road Race organised by Raheny Shamrock.
This is one of the most enjoyable races i've been to (but i am biased, its only a mile from home and i'm a kinda member of the club that runs it).
The day dawned drizzly and cold, but the weather changed later on - the drizzle trasformed into heavy rain, but the weather warmed up ever so slightly.
About 300 kids turned up for the 800m (between ages 8-11). Two of my boys did the race, one came in in the bunch; the other came pretty much last - but he was happy with this, he had to stop 2 to re-tie his laces so he knew he could have dropped a minute or so off his time.
About 2,200 did the 5 miler. I took 43.5mins to complete the course, over 2 mins more than last year, but serves me right due to lack of work.
Report Card - Needs to try harder.
Progress Since Then
After an average 5min30sec per km for Raheny i upped the number of miles over the following week, followed with a 12.2k the following Sunday (trying to increase the mileage).
The following Tuesday i joined some of the guys in work for their 'recovery' run, i.e. they were slowing down to 5m15s per k.
Although worried about the pace I joined them for the first 5.5k and felt very comfortable; so i dropped the pace (on a solo run this time) to 4m55s the next day & 5m15 as again on the thrursday, 5.2k lunchtime run each time.
And then on Saturday i did a 15.5k in Belfast......but thats another post for another day.....
---------
Well, after not prepping much, and only running 5 miles twice since the marathon i went down to raheny for my third running of the Raheny 5 Mile Road Race organised by Raheny Shamrock.
This is one of the most enjoyable races i've been to (but i am biased, its only a mile from home and i'm a kinda member of the club that runs it).
The day dawned drizzly and cold, but the weather changed later on - the drizzle trasformed into heavy rain, but the weather warmed up ever so slightly.
About 300 kids turned up for the 800m (between ages 8-11). Two of my boys did the race, one came in in the bunch; the other came pretty much last - but he was happy with this, he had to stop 2 to re-tie his laces so he knew he could have dropped a minute or so off his time.
About 2,200 did the 5 miler. I took 43.5mins to complete the course, over 2 mins more than last year, but serves me right due to lack of work.
Report Card - Needs to try harder.
Progress Since Then
After an average 5min30sec per km for Raheny i upped the number of miles over the following week, followed with a 12.2k the following Sunday (trying to increase the mileage).
The following Tuesday i joined some of the guys in work for their 'recovery' run, i.e. they were slowing down to 5m15s per k.
Although worried about the pace I joined them for the first 5.5k and felt very comfortable; so i dropped the pace (on a solo run this time) to 4m55s the next day & 5m15 as again on the thrursday, 5.2k lunchtime run each time.
And then on Saturday i did a 15.5k in Belfast......but thats another post for another day.....
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