Tuesdays speedwork session went well this week, even though I had been up for work at 5am that morning and flying earlies all week, the fact that I had two rest days in a row definately helped. We did 3 sets of 3x600's at 5k pace. I ran them comfortable pace and was happy with steady 124 second pace for the laps.
Wednesday was a 9 mile run at an easy 7.45 pace and thursday I jogged down and back to the track which was 3 miles and 2x600's at 630 pace. Friday I didn't run, and the weather wasn't great anyway so I was kind of glad of an excuse not to go out in the rain.
I was driving up to the run on Saturday morning, and I got a reasonably good night sleep on friday night which I find is very important to do well. I also had some chips from the chipper soaked in salt and vinegar as a combined carb and salt loading meal. It was a real treat as I havn't had fast food for a long time, but I have to say, I wouldn't be sorry not to have it again for a while.
Anyway, had the usual porridge banana and almond with honey breakfast, and went and collected Glen and the two Brians. It was great to all go together for a bit of a chat and some banter. We got there n hour before the race and the place was still quiet enough. We met up with the other club members as they arrived and shared some sweets, got the photos done and dropped the bags. We went for a warmup run as per Garys instructions for about 10 minutes, and Brian C ran us up a cul de sac, so there was a bit of panic as to wether we would get back to the start in time! We made it ok and joined the crowd pretty close to the start.
Brian C was not going to wear a garmin, but run on feel. Brian M was looking to run a 6.30 pace. Brian M is a lovely steady runner who knows his stuff, so I figured I would do well to try and stick with him. At the off we all got seperated. I could see Brian C ahead, and I was going to stick with him, but when I looked at the Garmin it showed a 5.45 pace. I knew that was way too fast so I let him go and waited for the others. I picked up with Brian M and we settled into a nice steady 6.30 pace, although the first mile was a 6.02 for me, I wasn't worried. We maintained a very nice pace and Brian reeled me back quite a few times as I was running too fast. This was fantastic for me as I need to learn to pace correctly and not burn out too early. We caught Brian C at 5 miles, and passed him. I gave him a nudge as we came alongside and some 'friendly' words of encouragement and we went ahead. I did't know it, but he kept pace with us from there and was on our heels pretty much all the way to the finish. At 8 miles I was keen to up the pace as I was feeling good still, but I didn't want to leave Brian and was afraid of pushing too early. We stayed together until 9 miles and I went for a faster pace for the last mile. I crossed the line in 1.04.33 and the two Brians were just seconds behind. I was very happy with the run, and doubt I would have made that time without Brian M's help.
Today was a long 14 mile run at an easy pace. I really struggled from the off. I was sweating very hard after 2 miles and wanted to give up at 7. I pushed on to finish the full 14 at a 7.45 average pace, although quite a few were at the 8 min pace towards the end. I know there was no pace required just an easy pace, but I think no matter what pace it was, it would have been difficult. It wasn't made any easier by the fact I only finished work at 2am the night before, due to a broken window which required us to change aircraft and we got very delayed. 46 miles for the week, and two good sessions. I am not sure now if I am going to do the Dublin marathon, I will decide closer to the time. I will do the half though, and there is a 5k in two weeks on a flat course in the city which I am running as part of a team from work which I will target for a PB.
Sunday 25 August 2013
Monday 19 August 2013
Almost 60 !!
Well, miles that is, this week. A steady increase in the weekly miles as I work towards the Dublin marathon and some fairly good tempo runs. This week I was working on Tuesday, so Gary O gave me the speedwork session on facebook and I did it in the morning before I went flying. 5x800's and I did them at a steady 2.45 pace, with a easy 5k run cool down.
On wednesday I decided to do my tempo run instead of Thursday as per Gary's program. I headed out at what was my easy first mile and didn't look at the pace. It was a 7.05, so I thought I would run the tempo 30 seconds faster, at 6.30 pace and see how long I could maintain it. At 6 miles I was feeling good and the average pace was 6.25. I was sipping from a bottle of water I had with me, I am finding that being hydrated, even from the first few miles of running is improving my performance, even over fairly short mileage runs. I am signed up for the Frank Duffy 10 mile in the park this Saturday, so I kept the pace for the 10 miles to finish at 1.06. I was pretty happy with that, as I have never raced that particular distance before. I know that you would expect to run the race at a faster time than training runs, but if I can repeat that on Saturday I will be very happy.
Thursday evening we had a photo shoot to be included in this Thursday's Irish Independent fit supplement. After, a few of us decided to do a run. We headed out for an 8 mile at about 7.30 pace. At the start I found this easy pace a bit slow and kept speeding the pace, but the lads kept reeling me in. By the end of the 8 miles I was glad they did, as I was feeling the effect of the previous nights fast run on the legs.
Friday was an easy 7 miles at the 7.30 pace. On Saturday I decided to do my long run as I had to be up for work on Sunday at 4.30am and had a pretty long days flying, so i knew i would be in no mood for running big miles on Sunday. I went out not sure what distance I would do, but a minimum of 13 was on Gary's plan at 30 to 45 seconds slower than target race pace. I was doing a loop which passed my house a few times, and extended the first. It rained heavily on the first lap, so after 10 miles I popped into the house and changed my top and shorts and set off again. I am trying to up the distance without using gels, just drinking water and lucozade sport for carbs and salt. I kept well do the 30 secs slower pace and ended up with 20 miles done at the steady 8 min pace, and felt tired after the 56 miles in the 6 days, but surprisingly ok after that particular run.
Sunday, as anticipated, I took as my rest day, which surprised the wife, and today it was my Princess Kayleigh's 8th birthday, so after work it was straight home and then off to the party, home for dinner and cake, and shortly off to bed, so no run today either. I can't remember the last time i didn't run for two days, but it should stand to me at tomorrows speed session, and an easy week in preparation for the 10 miler on Saturday will be no harm.
The gang from the club all did brilliantly at the local Duleek 10k so well doen to them all, I was disappointed to miss it.
On wednesday I decided to do my tempo run instead of Thursday as per Gary's program. I headed out at what was my easy first mile and didn't look at the pace. It was a 7.05, so I thought I would run the tempo 30 seconds faster, at 6.30 pace and see how long I could maintain it. At 6 miles I was feeling good and the average pace was 6.25. I was sipping from a bottle of water I had with me, I am finding that being hydrated, even from the first few miles of running is improving my performance, even over fairly short mileage runs. I am signed up for the Frank Duffy 10 mile in the park this Saturday, so I kept the pace for the 10 miles to finish at 1.06. I was pretty happy with that, as I have never raced that particular distance before. I know that you would expect to run the race at a faster time than training runs, but if I can repeat that on Saturday I will be very happy.
Thursday evening we had a photo shoot to be included in this Thursday's Irish Independent fit supplement. After, a few of us decided to do a run. We headed out for an 8 mile at about 7.30 pace. At the start I found this easy pace a bit slow and kept speeding the pace, but the lads kept reeling me in. By the end of the 8 miles I was glad they did, as I was feeling the effect of the previous nights fast run on the legs.
Friday was an easy 7 miles at the 7.30 pace. On Saturday I decided to do my long run as I had to be up for work on Sunday at 4.30am and had a pretty long days flying, so i knew i would be in no mood for running big miles on Sunday. I went out not sure what distance I would do, but a minimum of 13 was on Gary's plan at 30 to 45 seconds slower than target race pace. I was doing a loop which passed my house a few times, and extended the first. It rained heavily on the first lap, so after 10 miles I popped into the house and changed my top and shorts and set off again. I am trying to up the distance without using gels, just drinking water and lucozade sport for carbs and salt. I kept well do the 30 secs slower pace and ended up with 20 miles done at the steady 8 min pace, and felt tired after the 56 miles in the 6 days, but surprisingly ok after that particular run.
Sunday, as anticipated, I took as my rest day, which surprised the wife, and today it was my Princess Kayleigh's 8th birthday, so after work it was straight home and then off to the party, home for dinner and cake, and shortly off to bed, so no run today either. I can't remember the last time i didn't run for two days, but it should stand to me at tomorrows speed session, and an easy week in preparation for the 10 miler on Saturday will be no harm.
The gang from the club all did brilliantly at the local Duleek 10k so well doen to them all, I was disappointed to miss it.
Saturday 10 August 2013
New pb, again!
So, another 10k pb today. Annagassan was the venue for a lovely coastal run, with good sunshine and a fresh breeze. I met up with a few other club members before the start and there was some good humoured banter. I had pulled a muscle at work yesterday in my shoulder doing nothing in particular, but the first few minutes of the warmup were very painful and I wasn't sure if I would run the race at all. It seemed to improve as the warmup went on , so I figured I would give it a go, easy pace if need be. Coach Gary O'Hanlon was there, so that was a win out of the question,lol!
At the off I found myself with Gary and the leading 5 or 6 for the first half mile, so I knew I was definately going too fast and slowed up a bit. The first mile was a 5.45, and felt good at that stage, but it was a long way to go. At about 3k there was quite a steep hill, which really hurt, and the second mile was 6.08 followed by 6.17 for the hill, then back to 6.08 again, which is the pace I was aiming for, around 6.10. As we came out along the coast road, there was quite a stiff breeze blowing and it slowed me down quite a bit to 6.36, then 6.37. As we came out of the breeze I picked back up sprint to the finish. I was first home from the club, 14th overall, and a new pb at 39.01.
Training is going well, tomorrow's run will see me at 54 miles for the week, the next race is the frank Duffy 10 mile in Dublin. I am hoping a 6.40 pace for the 10 mile should be realistic, but I have never done that particular distance before. At speedwork training last Tuesday night I broke my mile record at 5.30. The training is paying off, most of my races are new pb' s and I definately think I am improving. As expected, Gary won the race!
At the off I found myself with Gary and the leading 5 or 6 for the first half mile, so I knew I was definately going too fast and slowed up a bit. The first mile was a 5.45, and felt good at that stage, but it was a long way to go. At about 3k there was quite a steep hill, which really hurt, and the second mile was 6.08 followed by 6.17 for the hill, then back to 6.08 again, which is the pace I was aiming for, around 6.10. As we came out along the coast road, there was quite a stiff breeze blowing and it slowed me down quite a bit to 6.36, then 6.37. As we came out of the breeze I picked back up sprint to the finish. I was first home from the club, 14th overall, and a new pb at 39.01.
Training is going well, tomorrow's run will see me at 54 miles for the week, the next race is the frank Duffy 10 mile in Dublin. I am hoping a 6.40 pace for the 10 mile should be realistic, but I have never done that particular distance before. At speedwork training last Tuesday night I broke my mile record at 5.30. The training is paying off, most of my races are new pb' s and I definately think I am improving. As expected, Gary won the race!
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