Navan 6k

With the stormy weather of late, I wasn't sure if the Navan 6k would even take place. Thursday I did a few easy miles and the day was quite calm at that stage. The storm was forecast to hit late evening, and it didn't disappoint in its ferocity. I was hoping it would ease by morning, but by 10pm it was raging so I guessed I would likely give the race a miss, so the wine was opened and just a few glasses consumed, along with the obligatory Ferrero Roche, after eights, roses.....

While the winds hadn't eased much Friday morning, it was at least a lot brighter. I had only gotten about four hours sleep, entirely my own fault, that much sugar so late in the evening had me staring at the ceiling for hours. But, surprisingly, I felt pretty good, and even though everyone else had pulled out of going to the run, mostly due to the weather, I thought, sure how bad could it be? Besides, I really wanted to take part in a race again.

I arrived at the stadium in plenty of time, and it was clear from the outset that this was going to be a small field of mostly serious athletes, the weather having deterred all but the hardiest. I didn't know anyone, and I was the only club member. The start was delayed by 10 minutes. I had planned and set the garmin for a 5.55 mile pace. I had never run a 6k before, so this was about 5 seconds slower than my pb 5k pace. I was quickly towards the front, and there was a big group of  young athletes from Dunboyne just ahead of me. The first mile was 5.43, and felt quite easy, and it was mostly into the strong wind. I eased back slightly, and the young group went well ahead, and I was on my own. Mile two turned a corner and the wind on the back helped me along although I could hear some runners closing in from behind. The tucked in behind me, and I slowed to let them pass, better I used them to pace me than they use me for a windbreaker!

Mile two was 5.46, and again we turned into the crosswind, at one stage I nearly got blown off my feet ,and the pace got significantly harder. The small group of three stretched out ahead slightly, but I had to let them go as I was really feeling the pace. As we turned again, straight into the wind, the watch signalled mile 3 at 5.58. That annoyed me, although the conditions were tough, I knew I had gone off too fast, and was paying the price now. I really started to struggle at this stage, the last 1.2k or so, and not knowing the course, I didn't know where the finish was. As we came into the stadium, the finish in sight, a runner who had been right behind me for some time passed me, and I had nothing left to chase him down. He finish 3 seconds ahead of me, and took second place in category to my third. Finish time 22.29.

You know you have paced it wrong when you are only passed in a race, and pass nobody yourself. I think I overestimated by fitness going into the race judging by the time, although I do take some comfort from the fact that the weather played a big part. I am glad I went and did it, it has renewed my hunger for racing, and will give me a new determination heading into the new year.

3pm Slump

Not much out of the ordinary since I last posted, hence no recent blog. As the title suggests, the last few weeks have seen me lack any serious motivation. I have been very busy at work, and that, coupled with trying to get some runs in either before or after 10 or 11 hour working days meant I came down with a cold for a week or so. I found it difficult to shift, and I was forced to pare back the mileage significantly in order to give my body a chance to recover. I didn't run for 3 consecutive days, and only managed 3 in that particular week. This meant that my total mileage for the month of December is unlikely to be much more than 130. I take some comfort from the fact that it is the last month of the year, and psychologically a month for a bit of a wind down, in preparation for the new year and a renewed enthusiasm for the hard training ahead.

One of the features of my weeks this month was tempo Thursday. I have completed a 10k tempo each Thursday, trying to keep the times below 40 mins. Each has been on target, with the best at 38.32. This gives me some confidence going forward for my targets listed before. This past Thursday I only completed 4 miles of the 10k session with a few of the lads from the club, but the pace was good. I haven't done any long runs of more than 9 miles for a while now, and I dug out the heart rate monitor again to try to do some Maff type training. I also did a resting HR reading, which was 46, and tried to get a max HR reading which on the day was 197, but I have seen it at 209. Maff says, roughly, that aerobic training should be done at 180 - age, and depending on circumstances, maybe plus 5. Given that I am 40 that means 145 for me. I did a 9 mile at 150 average, and the pace varied from 8.05 to 7.30 depending on the terrain which was quite hilly. This felt very easy, which I suppose is the point, but had the effect of giving me some knee and shin pain afterwards, as I am not really used to running that slow. Most of the calculators online say that given my HR readings, my aerobic zone should be about 155 - 165 depending on which it is, so maybe a happy medium would work best for me. Going on 'feel' 155 to 160 seems a very easy effort for me, but I suppose the monitor can be seen as an impartial auditor.

Again, the weight issue. I was reading Mick Rice's blog earlier, and I found one of his many great observations very funny, yet so true. He said that the easiest way to make a runner happy was to enquire as to his well being, and ask him had he lost some weight. So true I think! Anyway, I haven't worried about the weight much at the moment, I have been doing some light weight training and core work for strength while the mileage has been low, and its Christmas, so bring on the cake!

I will be doing the Navan 6k this Friday, with a few of us heading over from the club. I am working on 26th and then off for a few days up to new years eve, the cheek of people wanting to fly all over the place at Christmas, keeping me busy! I don't expect a very good time for the 6k given my lack of recent racing and slower short distance pace, but I am looking forward to the race atmosphere again, having not done anything since the Dublin marathon. The weather isn't looking very good for Friday, but sure I wont get blown away just yet. A few easy miles Christmas day and Thursday are on the cards, maybe even a glass of wine at some stage. Happy Christmas.