Easy harder than hard.

Last week on certain days, my legs were very sore, and I couldn't figure out why.

The speedwork, such as it was, was going ok, but the slow runs were painful.

As I set out on Saturday, for a short 6 mile run, I was worried that I was developing shin splints or something of the like. On the first mile, I was deciding whether to take the hilly route, or the flat one. As I was deciding which, it hit me. I had done the hilly one twice that week already. My usual route lately is a 10 mile loop, but pretty flat. Obviously, my legs weren't used to the hills anymore, and the more I thought about it, and where the pain was, made sense. So I have undertaken to put some hills in at least twice a week from here. 

The speedwork at the moment is mostly 4x1 mile repeats at 6 minute miles, with 1.5 warmup and cooldown. I am finding these easy enough, with tempo day 6 miles at 6.35 last week and 5 at 6.30 this week, next week I hope to do 6 at 6.30, then 7 at 6.35 etc, and build from there.

I need to get some 800's in, and get the mile repeats down toward 5.40. 

I am looking towards Raheny 5 mile again in January, last year was the first time I broke 30 minutes, but I would not be confident yet for this year.

I feel a bit like a bear at the moment, storing fat for the winter, up 6 pounds. Some discipline is required on the diet side.

If I can maintain the mileage around the 40 mark between now and Christmas I will be happy enough, ramp it up from there for London. Did I mention that one?

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Bad day at the office

The day before the marathon, the Leinster cross country championships took place in Wicklow. While four of us had been signed up from the club, only three of us eventually made our way down.
The night before, the clocks went back. An extra hour in bed would be always welcome. As it was a Saturday, although I was racing the next day, I figured one small glass of wine while I relaxed after a long working week would be nice. And sure, I had the extra hour in bed. Boardwalk empire and two glasses later I realised I had drank nearly the whole bottle, and it was almost midnight. Ah, but the extra hour.
It turns out, kids don't appreciate the extra hour in bed, and at 7.30 I was duly woken by my 4 year old. 'Get up daddy, it's morning time'. But sure the race was on a two, so plenty of time to shake of the slightly groggy head I had woken up with.
We got to the venue well ahead of time, having overestimated the time it would take. We walked the course. It was going to be tough! The downhill section was very steep, covered in leaves and narrowed to a point where no more than three runners would fit at a time. The uphill section was practically vertical! Funnily, I wasn't as apprehensive about the uphill.
When our turn came, it was a big masters field. There were 111 runners, and we were all about to try to squeeze into a very tight space.
It was 3x2k laps. Shortly after the start we all funnelled into the tight downhill space, and it really unsettled me. I really had to put on some brakes going down the hill, while other competitors sped down with what I considered reckless abandonment! It's always on my mind that if I go over on an ankle or worse, then I can't work, and that's quite important, so maybe I was just being over cautious.
I resolved to make up some time on the uphill sections, which I did pretty well, passing a few runners. My plan however, was destined to fail. After two laps of pushing very hard up the hills, and taking the downhills gingerly, I was spent. The uneven effort left me struggling on the last lap, and I was passed easily by many I had passed previously. You could say a typical mistake of inexperience, but I didn't have that excuse.
One of my club mates, whom I had beaten twice over the same cross county distance over the last four weeks, finished a very respectable 30th, as against my rather paltry 62nd, with 1:24 between us.
I can blame the course, the wine, the hour, but ultimately, I just didn't run well.
I consoled myself on Monday with 11 miles at 7:20 pace, after tracking my club mates progress during the marathon. I had intended to go in to support, but we had a death in the family, and events took over, and I needed to get out to clear my head. It was one of those times you really appreciate being alone, in the fresh air, and distracted by the enjoyment of the countryside.
I have started a tentative training plan for London. Working gradually upwards from here, stripping back some of the runs to build core fitness again. A 7 mile tempo today at 6:45 felt very easy, which was the point, I would normally try it at a 6:20 - 6:30 pace, and find it tough.
The weather has been brilliant lately, long may it last for the training runs.

Missing out

The excitement is building towards the Dublin marathon, and I am beginning to think I have made a big mistake.
While my training was a little erratic for the last few weeks, I almost certainly had done enough to run well in the event, if I had continued with that goal in mind. I would never have gotten to the magic sub 3 standard, but I am thinking that I was as fit, if not fitter, than last year, when I decided not to run the marathon.
Maybe I am just feeling a little left out, and more than a bit jealous of all those who are looking forward to the start line, not to mention the finish line, next Monday morning. I know I have London to look forward to, but that doesn't help my feeling of missing out now.
It's like all your friends are going to the biggest and best party of the year, and you haven't been invited. You can go and look in the window at them all enjoying themselves ( only a runner would call the effort of the final 4 miles of a marathon enjoyment! ), but you are not allowed in.
The buzz of the event, the first few nervous miles, the anticipation as you pass the half way mark, and the fear of the wall at 20 miles, coupled with the elation of crossing the finish line, I have denied myself.
Would the disappointment of being slower than last year eclipse those feelings if it had happened? Should I have been strong enough, and as Gerry Duffy would always say, just be grateful that I "get to" run when others can only dream of it? I think I should have. I think my pride, of not wanting to get a slower time than last year, let me down. For sure, you must put the work in and respect the distance, but of course I could have run it, and by many peoples standards, ran it well.

You can't run every race, and not running this one has taught me another lesson about, well, running!

He was robbed

I ran the Meath championship cross country last weekend.
It was on the same club course as the previous week, so knew it would be tough going.
I had a relatively easy week before, doing 10 fairly easy miles on the Monday, rest Tuesday, 2x2 miles at 6 min pace with 1.5 warmup and cool down Wednesday. Thursday off, and 3 easy miles Friday.
I went into the race not expecting too much, but thinking I might do well in my category. It was a big group who lined up at the start, with the novice, masters, and 18 groups all in together.
I started a bit too conservatively, and spent the rest of the race passing guys, never being passed myself.
At the end, I finished strongly, and was slightly faster than the previous week.
I left pretty much straight after, as the wife had arranged to meet some friends to go for a run. While I thought I had done well, I didn't expect to place.
I was very surprised a few hours later when Brian arrived to the house with a gold medal for first place in O40's. I was pleased and surprised. The team had also won bronze.
The glory was short lived however. It would seem an athlete from my category was overlooked, and I ended up second, with silver. I wasn't too disappointed, although it was nice to be first for a while. Second, again. Ah well, maybe next year.

I won the lottery

The London marathon lottery that is.
While recent training was going reasonably well, I was pushing for a sub 3 marathon pace, a weeks holidays and life, meant I didn't get some solid consistent training in, so I decided last week not to do this years Dublin marathon.
Once the decision was made, it was a big weight of the mind. I was putting myself under too much pressure with work, family and training, and while it was going 'ok', ok is not good enough.
I skipped the long run last weekend, and ran the club cross country instead. I had no expectations going in, and it was a strong field, with juniors, seniors and masters all in one 6k race. I finished half way down the field, which was enough to pick up 3rd in category and a small cash prize.
So this evening, sitting at home, and an email came through confirming my success in obtaining a place in the 2015  London marathon. I first thought it was spam, but I confirmed it with a club mate who got a place last year, and it's true.
So, April is not a great month for a marathon, training through the winter, but I am sitting here itching to get the runners on and go out in the rain to start training.
I am starting from a good base, 1:25 for a half, 37.59 for 10k, 29.30 for 5 miles, and I have done about 75% of the training required for an October marathon at sub 3 pace. It shouldn't take too much to ramp it up in December, and the idea of running London is some motivation.
Watch this space!

What a difference a week makes

Last weeks tempo was tough, no doubt about it.
I had felt fairly dejected afterwards. This week, Monday was 6 easy, Tuesday 18 min 5k, Wednesday 8.5 easy (7.25) and today I went out for a 10 mile tempo with great trepidation. I only did half a mile warmup instead of the usual mile. My knee was giving a bit of trouble right from the start, but it seemed the faster I ran the less it hurt.
Off I went at  the target 6.45 and it felt quite manageable. First two miles were 5 seconds fast and I banked them. The next 6 miles were pretty uneventful and easy enough which was very surprising. I kept expecting to start to suffer but it never came. I pushed on for the last two to finish in 1.07 at an average of 6.42 for the 10. The only difficulty I had was the knee pain, which I am putting down to my slower run trainers being worn out.
This gives me a renewed hope for the marathon, early days yet. 10 miles at 8 seconds faster than marathon pace is a long way from 26.2, however I have absolute trust in Gary's plans. He was spot on  last year.

Grant this year

Tuesday evening saw the running of this years Grant Thornton 5k. Hard to believe its a full year since the last one. Again we had a team from work and again the weather was fantastic.
We met in town and donned the company shirts, blue and yellow after our aircraft colours and our well know brand!
I warmed up at the front, and joined the crowd at the start line. I was comfortable with my place a few rows back, last year I was around the 100 mark. I set the garmin for 5.45 pace. At the off the pace was good, and I finished the first mile 5 seconds fast at 5.40. I felt very comfortable and was able to give a shout out to team mates as we passed on the out and back section.
The second mile went well, and I forced myself to hold back fearing a late blow up. On the third mile a quick glance at the watch showed I was 3 seconds behind. The pace was beginning to hurt. I had done an easy 6 miles the day before, and I was regretting it now. Trying to keep the milage up for the week and targeting a fast 5k is not really going to work out, for me anyway.
Coming around the last bend with the finish in sight I put on a burst and surprised myself with how well it went. Nevertheless, I just managed to squeeze in at 17.58. While I can't really be disappointed given the level of training I am putting in ( or not as the case may be) I had hoped to be able to keep the pace for a 17.45, but obviously it was too much of an ask.
All of crew did very well, even though there were very few seasoned runners among them. The enthusiasm was infectious from those who had completed their first race, and it reminded me of when I was new to the sport and I found the same high for the first time.
Last week I went out for my assigned tempo run. It was 9 miles at 5 seconds faster than marathon pace. Given that I am ( or was ) toying with trying for a sub 3, I went out at 6.45 pace. 1 mile warmup at 7.30 and off I went. At mile 5 I wanted to give up, but I kept going and I was glad I did. I finished on time. 1 mile cool down and when I got to the door of the house I was shattered! I really dropped the head after that one, and now have real doubts about it. I think even though in general all my times are slightly better than last year, I might just settle for an attempt on a PB of somewhere around the 3.05 mark. The next few weeks will be crucial, and with a weeks holidays scheduled towards the end of the month, it's looking like a defer to next year!

Mixed bag

Training has been going well enough. Mileage is usually around 40 or so for the last few weeks.
I have done two weeks of 16 mile long runs at the weekend. Last week, I ran the Annagassan 10k in 38.33 on the Saturday, and then went out on Sunday and did the 16 at 7.25 pace.
While the legs felt tired on Sunday, it was manageable. Obviously at the end, I felt more spent than the previous week.
I have been unable to go to Gary's speed training due work anymore. Tuesdays are now tempo day with Thursday speed training. I have been pushing the tempo runs, starting at 2x6.05, 2x6.00 and 2 x 5.50 to finish.
Today I went out to the Duleek 10k. I felt confident and was hopeful of a better time than at Annagassan. I hadn't run for the two days previous.
I went out at 6.05 pace which went well. It was breezy so I tucked in behind a tall runner for the first two miles. The first 4 miles were slightly undulating. Just before 5 miles, I started to feel what felt like a stitch. I tried to run through it, but very quickly it became unbearable and I had to resort to walking. Any further attempt to run sent me bent over in pain, so I had to walk the last 1.2 miles to the finish.
12 hours later, my ribs are sore and tender to the touch. I am guessing I pulled a muscle or did some soft tissue damage, hopeful nothing too serious. A few easy miles tomorrow will tell the full story.
Target now is a PB for a 5k at the Grant Thornton 5k in early September. I still haven't decided about the marathon yet. It really depends on how the training goes, particularly the long runs. I am running faster than I was this time last year, but the mileage is key. I know 40 miles a week won't cut it for my expectations and time is rapidly running out.

Maybe next year.

I have all but given up on the rest of the summer season for this year.
Every time I try to get back into any kind of decent running pattern, something happens to knock me backwards.
I have changed my work pattern recently, which in theory will give me an easier two extra days of running. For sure the new system leaves me less tierd overall, and for the one week it was in action, it worked really well.
My last race was the dunsaughlin 10k. I went into the race with very little mileage for the previous month, and only one week did I reach 40 miles in training.
I have put on a couple of pounds, and was feeling really sluggish. I wasn't going to do the race at all, but the running should be overall enjoyable, so with that in mind, I went out to enjoy myself.
I drove over with Brian from our club who is running really well, and his target was sub 38. On past performance, I would have expected to be slightly ahead of him, but today a sub 38 was not even figuring in my expectations.
There was a huge crowd, and after some difficulty at the start line, we were off. I was well back from the front, but such was the quality of the field I was probably placed just right.
It was a beautiful summers evening, a light breeze and a flat course.
I targeted a 6.15 pace, which I had hoped was achievable, but the first two were fast at under 6 minutes miles. I eased up, and settled well into the 6.15 pace, keeping the 30 seconds buffer.
At around 3.5 miles, Brian came along side. I had expected him to settle in with me for the next 2 miles or so, but he had other ideas and forged ahead. At that point, it would have been to early for me so I held my pace. He never got very far ahead and at 5.5 miles I overtook him and went ahead.
I finished with a PB at 37.58, which really surprised me given my lack of recent training. To be fair, it is a very flat course.

Next day was Sunday, so I headed out and did 13 miles at an easy pace, no time limit, just ran to feel. Monday I did 6 and Tuesday was 8. The French air traffic controllers decided to go on strike, and I finished after 2 am Wednesday morning, and had some long days for the next two.
No running and an Irish wedding later, and I started to feel pretty awful soon after.
A trip to the doctor with a nasty chest infection, and still more days of no running.
Some of the key races I enjoyed last year are missed, I had entered the irish runner 5 mile and missed it. The fingal 10 k is next week, and while I should be ok to run it, expecting a worse time than last week does not make me look forward to the run.
The plan was to try for the sub 3 marathon this year, but I haven't really even started serious training yet. I have 17 weeks, so still time I think. Hopefully the base is still there to build upon.
Some hard work ahead me thinks.

Ups and downs

I have been doing well enough with the training of the last few weeks.
Milage has increased back towards 40 per week for the last two weeks. Nothing too fast, medium effort tempos of between 6.30 to 6.40's.  I am getting back to basics, trying to build a base again. It seems to be working. On a run last Thursday with a club mate, after 8 reasonable miles, I managed to up the pace to a 5.50 mile, with a cool down for the last.
I also managed 12 miles on Sunday, which while not much, is the longest single run since the Bohermeen half.
A new PB for the 5k, at 17.57 for our club run. While it was a PB, I went out way too fast at 5.30 for the first mile, and paid for it over the next two. The excitement of the home crowd and getting carried along by a club mate who is just flying along, was to blame.
Never the less, a reasonable time considering my lack of recent training and mileage.
I haven't been able to attend Gary's training since the new session started five weeks ago. I am missing it, as I tend to lack discipline for the Speed-work on my own.
Target is likely the dunsaughlin 10k. More work required, but I am hopeful of getting back to business soon enough.

Payback

I really haven't been putting in the miles lately with being so busy at work, but with a good run at the 5 mile race two weeks ago, I felt confident enough going into this weeks 10k in drogheda. As I said in my last post, not aiming for a flat out time, but confident enough of a PB.
The race was at 3, which is a nice time, no rushing or early morning starts. A huge crowd of around 2000 were entered. I positioned near enough the front, a few rows back. My garmin had lost signal in the shopping center where I parked earlier, but a quick glance at the screen and it seemed ok.
A few familiar faces around me left me pretty confident I was starting with the right group.
There were no real elite athletes, sorry if there was someone I didn't know, and there was a massive turnout from the host club.
At the off I pushed the garmin start, with a 6.10 on the pace. I hadn't run this route before, and by all accounts it was a hilly one to come, with a steep climb at 8k. As I settled into my stride I looked to the watch, and was met with black blank dashes. It hadn't reset. It's funny how much I have come to rely on the watch to keep the pace, I find it actually can motivate me when I start slowing down, and I enjoy checking it as the run progresses and comparing the effort.
I spotted the guy I paced Bohermeen half with, and latched onto him. As I pulled up beside him, I asked him what he was pacing at, at he laughed out loud when he realised it was me. He was going for 38 which I was happy with, and we settled in.
The route was very undulating, and we passed 5k at 18.05. I was really feeling the pace, much more than I should have, and at 6k I started to develope a stitch, and let my pacer go. The stitch didn't get any worse, and I was able to pick it back up again. The hill at 8k was punishing, and I had little left to cross the line in 38.17.
It was a new PB by 43 seconds, but it was far from happy with the run. It was a real struggle, and showed me that I cannot rely on the amount of training I am putting in to get the results I want.
I have almost come full circle in exactly a year since I started this blog, and I am back to a situation where I need to change my training or adjust the expectations, albeit from a slightly different starting point.

Checking in.

I haven't written anything for a while, for various reasons such as work and life getting very busy.
Also, there hasn't been much to report on the running front.
After getting sick with the chest infection a few weeks ago, I found it very difficult to get back into any meaningful training. It was a serious uphill battle trying to get back to fitness, and even now 5 weeks later, I reckon I am only getting back to where I was pre- illness. It hasn't helped that I am now only managing about 30 miles a week, trying to concentrate on quality sessions rather than quantity.
I still get the speed sessions in with Gary on Tuesday evenings, and get a tempo session in on Thursday or Friday.
As I am not targeting a marathon until at least October, my long runs are not that long, no more than 9 to 11 miles really. Last week as a tester, I did the ardgillan parkrun, and while I came second, I was 20 seconds faster than the last time I did it, with mile 1 in 5.20, and set the course record for my age category.
This week, I did the Fr Murphy 5 mile incorporating the Meath championships. We had a good group out, and the men's team took second place. We had two ladies win their categories.
While I went into the race not feeling as fit or strong as I did at the Raheny 5 mile, where I ran my first sub 30 at 29.58, obviously the new focus on shorter training distances is working, as I set a new PB at 29.30, which gave me second ( by one second from a clubmate with whom I ran the race, sorry Stuey ) in my O40 category, and a lovely plaque, together with a silver county medal for the team event.
The downside to the reduction in mileage is the increase in weight. I have gained 5 pounds, which while it doesn't sound like much, when you start at 10 stone, it's almost 5% of your body weight, and I can definitely feel it, so a slightly stricter diet may be required.
I intend to run the Upcoming Boyne 10k, and while I would hope for a new PB, previous 39.00, I won't be targeting it for a flat out effort, if that concept makes any sense. Dunsaughlin will probably be my target 10k.
I am still getting used to not working at weekends anymore, it's great to able to say with some certainty which races I can chose to do.

Wipeout !

Not much to report from the last weeks running, because as the title suggests, I have been wiped out.
It's funny how you can learn to spot the warning signs. While I felt fine and well during the day on both Saturday and Sunday, on both nights I woke in a sweat to such an extent that the bed clothes were soaked through. I knew that my body was obviously trying to fight some sort of an infection, so I upped my intake of vitamin C. Surprisingly, even though I knew I was coming down with something, on Sunday I did a 10k tempo to prepare for the St Patricks day 10k, and was happy with a 38.40, with even a little left at the end I felt.
Monday, I had a small dose of the sniffles, and decided I could 'outrun' this oncoming cold, and did 7 miles at 6.50 pace.

With the new position at work, I have been putting in some pretty long days. Tuesdays are normally speed training with Gary O' Hanlon, and I always really look forward to it. So it might give an indication of how bad I felt on Tuesday evening when I reluctantly decided I couldn't muster the energy to go. From then on it was all down hill (ah how I miss a hill) for the week. I would have benefited from a day or two in bed from Wednesday on, but circumstances dictated otherwise, and while I was capable of functioning well enough to work, I just couldn't pull on the trainers for a run at any stage. Each day I hoped I would feel well enough, but it was not to be. And all this on probably the best week of weather we had had since the start of the year! AHHH!!
I took some small comfort from the theory that a few days off running wouldn't make all that much difference, and I could treat it as a mini taper of sorts, and I was sure I would be ok for Mondays 10k.

On Saturday was the day of the wedding. I felt I was staring to recover, and was much more hopeful for Mondays run. I resolved to 'take it easy' at the wedding and enjoy the overnight hotel stay, get some good rest, and not eat too much cake. Well, just imagine the reverse of the last sentence! Our very generous hosts laid it all on, and while I didn't go too mad with the alcohol, I did have 'one or two' glasses of wine.

Whatever improvements I had made were wiped out by Sunday afternoon, and I knew there was no way I would be able to run the 10k today. Luckily Brian C was able to make use of my number, and he was dispatched with strict instructions on a maximum time allowed under my name ;)
While it's 'only' been a week not running, I feel like it's been much longer, and combined with the lack of miles a few weeks ago, I fear I might have suffered a bit of a setback. I have been reading the blog of Mick Rice, and while my short setback doesn't compare to his trials with injury, I can identify with the frustration he feels not running. While the scales have not shown any weight gain, I feel about half a stone heavier. Jesus, I have just realised, us runners are some moaners when we don't get to run!

Bullseye

After a good week previous, I wasn't all that comfortable going into Bohermeen. I had checked the weather earlier in the week and the forecast looked good.
On Thursday I did as I was told, 1 mile warmup, 2 mile tempo at 6.30 and 1 mile cooldown. On Friday and saturday myself and Brian C from the club were undertaking our level 1 coaching course at Donore Harriers grounds. They have a lovely track there, and on the Saturday, which was a lovely day, there was plenty of young athletes going through their paces in all manner of events including sprints, javelin and hammer throwing. As trainee coaches we were given instruction on walking ( which is harder than it looks ), javelin, discus, and hurdles, as well as using blocks and how to set them up. It was all very enjoyable and took my mind off not getting out for proper runs.

Sunday came, and one of the things I like about Bohermeen is that it's quite a late start time at 12 noon. The morning was dry but cold, with dark clouds gathering menacingly. we travelled over to catch the start of the 10k which started at 11 and quite a few of our club mates were running it.

As the 10k finished the heavens opened and the rain began. There was debate on the dress code for the race, singlet or tee? Most of us opted for singlet given that we wouldn't be cold for very long, and the wet t-shirt would get heavy. I did practically no warm up before the start, trying to stay as dry as possible for as long as possible. There was as always a very large entry.

At the off I was quite near the front, having squeezed in beside a club mate, and the pace from the lead group was very fast. Although I tried to slow myself and not get carried away, the first mile was 6.15 I set the garmin for 6.27 pace, hoping for a 1.25 target. The first 7 miles were pretty comfortable ad the rain eased off as we went. I settled in with a small group, and in particular with a runner I recognise from Dunleer whom I had seen at quite a few races during the previous summer, and who always kicked my ass to put it bluntly.
We were about 4 runners, and through initial conversation the chap from Dunleer said he was looking for somewhere around 1.25 too, maybe a bit quicker. Splits for first 7 miles 6.14, 6.30, 6.23, 6.21, 6.23, 6.26, 6.30. All pretty even so far.

At 9 miles I felt the effort geting much harder. Our tempo runs in training had only gone as far as 7 miles, and pushing the pace from here was tough. I dropped back a little from the Dunleer runner, and he encouraged me on. I felt that it was he who was pushing on, and I was reluctant to up the pace so I let him go. After 1.5 miles we were back together, and he seemed glad it was so, and again we paced well together, dropping a few guys as we went. 6.26, 6.36, 6.22, 6.25, 6.31.

Into the last stretch, uphill into a breeze. I was fading rapidly, and for the second time I had to let my pacer go on the last mile. I was pushing hard and couldn't even look at the watch for fear of losing a second or two. Mile 13, 6.40. Around the last bend, with about a 100 meters o the finish line the clock came into view. Ah NUTS! Again, garmin was long (will I ever get it right) and the clock read 1.24.48. I ran for all I was worth, which was not much at this point, and crossed the line with 1.25.02 on the clock. I was gutted, and having started so close to the start line was doubtful that the net time would get me the time.

Tea and buns time, changed into dry clothes and the times were up on the wall. There it was, 1.24.59! With only a second to spare, ad echoes of Raheny 5 mile, I had done sub 1.25 and a new PB. I was pretty pleased. My top lesson learned today however, was always bring spare socks!

As is becoming pretty common, almost everyone did a new PB, and our club came 7th out of 25 in the team event, although our top two guys who did fantastic races skewed the results slightly

The legs felt pretty good the next day, and I ventured out for an easy 6 miles. Although the legs felt good, the effort for the associated pace was definitely hard. I did another mile or two training the kids on Monday night. Speedwork with Gary on Tuesday, and he mandated an easy enough recovery session. I was glad to hear that he is recommending a step back and recovery period before upping the training effort for the next target race. My next will be a local charity 10k on St Patricks day, but given that i have a good old Irish wedding to attend that weekend, it really will be just a fun run.

Well Thats a First!

The month of Febuary 2014 was not a very good month for running outdoors, and I think most runners would agree that is a safe statement to make. Mileage for the month was a lot less than expected, coming in somewhere around 150 when today and tomorrow are done. This was mostly down to the stormy week where I only got 20 miles done, combined with a very busy time at work.

last weeks mileage was much better, with somewhere around 45 done. Tuesday's speed session with Gary was one of the toughest for a very long time. It was 7 reps of 4 mins at 10k pace, with 90 secs jog recovery. I always try to push the pace on these slightly, so I ran these at 6 min mile pace or slightly faster, which is my 5 mile pace. With warmup and cool down it was 7 miles.
Thursdays tempo session was again a 7 mile tempo and i ran this one at 6.30 pace. The last mile was very hard, and I was still feeling the effort from Tuesday nights session, with an easy 10k on Wednesday not helping. Mile 7 of the tempo was 6.40, with 9.5 miles for the session.

Rest day Friday, and given that I had Saturday off work I decided to give the new local parkrun in the grounds of Ardgillan castle a go. It was a nice morning, although the field of runners was probably slightly smaller than usual as there was a local 5k charity run which attracted a big group.
The grounds of Ardgillan are beautiful, but very, very, and did i mention, very, hilly! This is not a PB course, and is very challenging. There was a good turnout from our club, with Danny, Glen, Brian M and Michelle and myself taking part. Brian C was there pointing and shooting, his camera.

The first two miles are mostly downhill or slightly undulating, but then you have to get back up the hill you came down. I was in front from the start, taking it easy enough on the downhill section. I started to pull away from the runners behind at about half way, and finished comfortably ahead of the next place runner, coming in first and setting a new course record for age category. Kieron from our club usually finishes first in this event, but was running the cross country event in Dunboyne the next day, so I was happy to keep his place warm for him. Its the first time I have ever come first in any type of race, ever, in my life, and I was pretty pleased. After coffee and cake, myself and the two Brians did 9 miles around the roads.

I have had a very busy time at work recently, and was delighted to win a significant promotion this week. Apart from a lot more work and responsibility, it means I now work Monday to Friday, which of course means I can enter a lot more races! Bohermeen is this weekend, and while I hope to do well, I am doubtful of  a PB. The weather forecast looks good at the moment so fingers crossed.

Ups and downs

I haven't posted for a while, training has just been ticking along. After the high of breaking the 30 mins at Raheny, the next few days training went well enough. By Friday however, I was feeling really tired. It may have been that my running had all been pretty fast paced.
Monday I did a 6 mile recovery, Tuesday was speed training with Gary, Wednesday I did hills and Thursday I did my tempo. After 1 mile warmup for the tempo, I did 5 miles at 6.20 pace. I had to stop at 5, I just felt weak and drained, and rather than pushing on I stopped. I ran 2 recovery miles home, only because I had to get home somehow!

I took Friday and Saturday off. The weather was dreadful on Saturday anyway, but as I was out and about in the car I encountered many people out running. They were getting soaked, it was blowing a gale, but they were still out. I felt quite guilty about not getting soaked myself, but part of me thought, are they nuts? Does it mean you are a serious runner if you are out getting soaked in gale force winds, and I am not? Whatever the answer, when I went out Sunday, in the sunshine, I felt pretty good after the rest.

I had intended to do half marathon distance at 7 min miles, but once out I got a bit carried away. I knew the feel of the pace would not be the same at mile 10 as mile 2, and true enough, miles 12 and 13 were pretty tough! I finished on slightly negative splits, last 2 miles at 6.40 for a 1.29.32. The target was 1.30 for the training run, but again I felt a bit worn out at the end, and I worry about my target for the upcoming Bohermeen half the first weekend in March.

Starting into this week I felt a bit better again, I had a few days off work, some good quality sleep, and the weather was better on Monday for my 6 mile recovery. Tuesday morning was beautiful and I contemplated going out for a run, or dong my own speed session on the track as the weather was forecast to get worse as the day went on but I decide to wait and hope it was ok for Garys session at 8pm. By 7.30 it was a full blown storm. I didn't believe anyone would turn up, but they did. Again, I decided not to go into the storm, opting instead for the dry warm house.
I did a good steady hill session Wednesday. Thursday was tempo day again, and I was interested to see how it would go. After the mile warmup, it was off for 7 miles and I decided on a 6.30 pace.
As always, the first two miles were good, holding back a little, and happily the rest went well too. I finished with 6.27 avg pace for the 7 miles, and although it was tough enough, with the run home I covered 9.5 miles, and i felt pretty good.
The test would be the next day. I headed out for 9 miles of hills, and while not at an easy pace, I was looking for about 7.10 avg. I finished 10 miles, and the last two were very tough. Again towards the end I felt like stopping, but kept going, again mostly because I had to get home.

While I seem to be having ups and downs with enthusiasm for the running at the moment, I am still putting in around 45 miles a week, just the days I am running are tending to be longer runs now. Again, for January, I more than doubled the miles I did last year. The weather I believe certainly has an effect on my desire to run some days, and work is pretty busy at the moment too. Looking back over my posts for the last few months, I see that I have gone through at least two of these down cycles before, and I am sure they will pass. I suppose I don't need to run every day, mostly its just six days, feelings of guilt creep in at only 5 done. Maybe this is why the wife reckons I have a problem!

Either way, I am certainly looking forward to the longer evenings and the end to this weather cycle.

Learning fast

After last weeks 50+ miles, I had always planned to have a bit of a step back week this week. Also, with work being busy I knew it would be an easy week. 33 miles,

Monday 9 miles@ 7.16 avg
Tuesday rest
Wednesday 4x1 miles repeats @ 6.10 with 3 w/u + c/d
Thursday 10k tempo @ 6.40 with 2.5 w/u + c/d
Friday 5k @ 6.45
Saturday rest
Sunday 5 miles @ 6.00 avg.

Working on lates on Tuesday meant I missed speed training with Gary so I did my own on Wednesday, and Thursday was my first off day, so myself and Glen did the usual tempo Thursday at a slightly slower pace than normal.
As I had planned to do the raheny 5 mile race on Sunday, again I just did some short fast miles to try to keep the feeling of fast turnover in the legs.

Saturday I headed out to Claremont stadium in Navan for my athletics Ireland assistant coaching course. My daughter goes to juvenile training with the club on Monday nights and really enjoys it, so as I am there with her anyway, and I really enjoy seeing the kids learning and enjoying themselves, I volunteered to help out. The course is the first step, and next month I move on to the full level 1 qualification. I got a tremendous amount of information from the course. I have not even been running for very long compared to most people who have a lot more experience than me, so the skills associated with events such as long jump and shot putt were totally new to me, but I already am looking forward to helping the kids develop the skills.
The course was the full day, and there was a lot of activity involved, so no running.

Sunday morning was a blustery morning, and myself and the kids headed to a local athletics event not too far away in cunshinstown. It started at 11, so I figured they would get their events done, home for lunch, then off to raheny. Things didn't quite go to plan though, events ran over, and we had to leave with only the long jump done.

Leaving late had me arriving late, collected the number with just time for a short warm up and then line up. The rain had held off, although it was cold at about 4 degrees C, and quite windy too. I didn't know anything about the course other than it was a 5 mile of left turns, and one of the club mates I met briefly told me that there was a hill at 4 miles.
I started quite near the front, and there was a lot of quite rough pushing and shoving for the first few hundred meters, and I narrowly avoided being tripped a few times. I had set the pacer for a 6.10 mile, with a sub 31 minute the target. Mile 1 was too quick at 5.48, and I pulled it back, with mile 2 at 6.02. While this was still too fast for my target, I felt really comfortable at the pace, so I didn't worry too much. Mile 3 was 5.52, and we had turned out of the wind which was now pretty much on our back. I began to pass quite a few who had gone out too fast, and hoped that wouldn't be me in a miles time!
Mile 4 we encountered the hill, which was into wind, and as we have plenty of hill experience in our club, I again passed a good few runners going up it. Mile 4, 5.54. I knew that unless I totally fell apart, I would be within my target, and I still felt pretty strong, all the while waiting to fall apart, so holding just that little back. As I glanced at the watch, the fleeting thought was that could I maybe get under the 30?, no, don't think about that, just run!

The last mile always seems the longest to me in any race, and I could hear the loud speakers, but didn't know where the finish line was. As I came around the final bend my watch rang out 5 miles, damn, it had measured long! I looked at the timer at the finish line, 29.49, I would never make it, but I was sure going to try. I gave it everything I had and crossed the line agonisingly close at 30.03.
I met Gary O'Hanlon beside the finish, and he said I passed him at 29.57 and didn't think I got in under 30. Nevertheless, I was absolutely thrilled.
I didn't have to wait long, when other club members came steaming home, all in fantastic times in a day with tough conditions, and I think it is fair to say, again, that the results we are all getting from Gary's coaching are fantastic.

Results posted this evening, after a torturous wait, 29.58!!!!! Delighted. A great start to the years racing, and it gives me confidence going forward. I have definitely improved a lot over the last 7 months since I joined the club, however I realise these things are not linear, and I am sure that trying to improve even slightly from here will not be so easy. But I am definitely up for the challenge.

Lost in the park!

Last week I undertook to increase my mileage by 10% from the 42 I had done, I ended up a bit over that with 51 done in total. The extra miles were due to the fact that I didn't take a rest day, but I didn't feel I needed one, and with the weather being mostly good this week I decided to make run while the sun shines.

Monday 7 miles @ 7 min pace
Tuesday 4.5 miles speedwork
Wednesday 9 miles @ 7.20 pace
Thursday 8.5 miles with sub40 10k
Friday 5.5 miles @ 7.40 pace
Saturday 5k @ 6.00 pace
Sunday 13 miles, 10 @7.15 with last 3 @6.25

On Monday I had company for the run with Brian C from the club who showed me how to run up hills! Tuesdays speed session was 8x2 min 5k pace with 1 min jog recovery which I ran at 5.55 pace, although at the end of the session I felt I should have ran them at 5.50 as I was ready for more punishment! Wednesday was just an easyish run to build miles and was a pretty flat course. Thursday was tempo day and it was great to have 3 other guys from the club join me. 39.35 for the 10k, and from this week I am going to start trying to improve this time by 5 seconds per mile for the next few weeks toward a 6.10 pace. Friday was a recovery run, and the legs felt quite tired from the effort the day before and I suppose the higher mileage for the week.

On Saturday a few of us had planned to do the local park run in Malahide. The morning was really wet and pretty cold, but the brave and dedicated runners we are, we went anyway. It was my first time, but Brian C had been the week before and gave us a good rundown on what to watch out for on the course. The field of runners was probably smaller than usual given the weather, but there was still a good crowd.

So, one of the effects of getting older is the eyesight has gotten bad. I am short sighted, and without my glasses I have difficulty making out faces etc at distance. Off we went at the start, the rain still coming down quite hard, and the park trails were very muddy and quite waterlogged. I had set the watch for a 3.40 k pace, and after the first lap I was third, with the two runners in front quite a distance ahead. At this position, I had nobody in front of me to follow with the next group of 6 runners about 50 meters behind me. As I ran, head down with cap on, I didn't notice the arrow pointing to go right on this new part of the course, and kept going straight. It was only when the group behind came around the bend and saw me heading merrily off the wrong way, did they begin shouting at me. I turned my head to see them all veer right, and I wont go into much detail as to me comments, suffice to say I was not pleased!

I turned and set off after the group, passing 4 of them again, but unable to pass the two at the lead of the group, to finish 5th at 18.32. It was a good time under the circumstances of the weather and my little detour, and I enjoyed the run, with a large slice of cake and a coffee afterwards, burning the ears of the lads with my tale of woe!

Sundays run was to be timed, but I have a nice course which is hilly at the start, and pretty much exactly 13.1 miles. As per Gary's instructions, I ran the first 10 at a relatively easy pace, not on the watch, just on feel, although keeping the time, and the last 3 again, on feel. I was pleasantly surprised to see the sub 6.30 pace for the last 3 miles, and while the effort was certainly hard, not prohibitively so.

A number of things for this week, assistant coach course with AAI on Saturday, cushinstown races for the kids Sunday morning, with a quick dash to Raheny for the 5 mile race on Sunday. Oh, and I will have to squeeze in work too!

2 out of 3

Last week I gave myself three objectives, and I achieved two. I ran 43 miles for the week, bought myself a pair of spikes, but didn't join the gym. The weather wasn't too bad this week so I postponed the gym until I need it more.

Monday 9.5 miles @ 7.25 pace
Tuesday speed-work on the track with club, 6 miles total
Wednesday 5.5 miles @ 7.20 pace
Thursday rest
Friday Tempo 6 miles at 6.25 pace plus 2.5 warmup and cool down
Saturday 14 miles, first 11 @ 7.40 pace, last 3 @ 6.40.
Sunday rest.

My legs were pretty sore for the run on Wednesday after the speed-work which was a 12 minute 10k pace, then 6x200, then 2 laps at 5k pace. I ran a few of the 200's a bit hard, hence the soreness of Wednesday. I had another club member with me as company for the tempo on Friday which was great to have the company.

I hadn't planned to do the long run on Saturday, but I was finished work relatively early after a 5am start, and it was a beautiful day, if not a bit cold, so I pushed it out. It was to be a 80 minute run, with    60 at slow pace and last 20 at tempo, and I actually felt better and easier  running at the tempo pace    for the last three miles than I did at the easy segment.

Overall a good weeks training considering I was on the early shift for the week, a 10% increase in mileage next week would be nice, and Gary is preparing us for the Bohermeen from this week.  

Starting, next week!

Despite great plans this week as I was working on late shift, which should have meant that I got to run every morning before work, it didn't really work out that way. The weather didn't help either.

The weeks running went as follows,

Monday slow run - 5.5 @ 7.50 pace
Tuesday rest day
Wednesday, goal mile
Thursday 9.4 @ 7.10 pace
Friday 5.5 @ 6.55 pace
Saturday 10k @ 6.25 pace, plus 2.5 warm-up and cool down
Sunday rest day.

This gave me only just over 30 miles for the week. Sunday was not supposed to be a rest day, with at least a 10 mile aerobic run planned, however the 13 hour day at work on Saturday, getting home at 1 am, sleeping in the next morning, and then family life, including the cinema with the kids, meant I didn't get out. Some hardcore might see this as just an excuse, and I know Gerry Duffy would have been up at 4am to make sure he got the run in, but Gerry I am not!

The tempo 10k this week only just crept in under the 40 min mark which is my benchmark, and I am putting a lot of that down to the effort being harder due to the nearly 5 pounds I put on over the last three weeks. It's 5 pounds of pure chocolate and cake over Christmas, but I felt allowing myself to indulge for a few weeks would see me refreshed with a renewed enthusiasm for the new year, and it will, next week! Someone put a very good post on Facebook, I will start my diet in the new year, but first I have to eat all the junk in the house from Christmas!

Three targets this week. First, at least 40 miles. Second, join the gym for the days when I don't fancy running in the gale force winds and lashing rain. Third, buy a set of spikes for the cross country running. The kids are back to school tomorrow, the decorations are coming down, roll on normality, and looking forward to a new year of challenges.