After Monday's easy 10 mile, as I wasn't working on Tuesday evening, I went to meet the members who do speed training Tuesday nights.
After an easy pace two mile warmup, the plan was for 4x1 mile at 10 pace.
My 10k pace should be around 6:15 to 6:20, but for some company, I ran at 6:30's with a fellow club runner. However, after three reps, I knew I had enough. My legs were quite heavy and tired starting off on the third mile, so an easy cooldown after and then home.
The weather was not forecast very good today, but as I had tapered over the last two days by not running, I decided to go ahead and pace the planned half marathon.
I had paced the 1:40 last year, and throughly enjoyed it. But this year, looking back, I really don't know what my brain was thinking promising to pace a 1:30, 5 days after my previous race.
Anyway, I was confident I could do the time, but how comfortable tHat might prove to be was an entirely different proposition.
The field was small enough, just over 110 ran, and only a few really looked like they would be running any sort of fast times, although 'fast' is of course relative, and 'looks' can be deceiving!
After grabbing my ballon (the second as the first floated away!), I warmed up. A few runners met me and asked what pace I would be running (I would have assumed that would be evident?) and it appeared I might have plenty of company. For definite, one runner from my club, Adrian, was trying to break 1:30, and was determined to tag along.
The course is very hilly, like no flat sections almost at all, and there was a very stiff wind blowing, but thankfully only a light drizzle and not the full on rain that was to come.
The 10k went off first, and the half 15 minutes later. At the end of the first mile, our little group were six. I knew one other besides my clubmate. I explained the strategy over the two miles, a hilly course, so bank a few seconds on the easy downhills, which could be used again going up the climbs. In particular there was an almost two mile drag straight in to wind, which had to be done twice as it was a two loop course. The first loop went well, and we were all together by 7 miles. On the drag, we lost one, and although I tried to keep him going and even slowed a bit, it was obvious he was struggling so I had to let him go. At 10, two of the guys felt strong, and pushed on, (finishing in 1:28:30 in the end), so we were down to three. One chap had told me earlier in the run that he had done Ballycotton the previous Sunday, and he was running very well. Unfortunately, at 11 miles, I was not struggling, but most definitely feeling the pace. I was certainly working at this point, and while I knew I could do the pace and time all the way, it was not 'easy'. One factor was hydration, the water stations were few and far between, no sports drinks, and I had no gels.
At mile 12, my clubmate was struggling, having done so well, and started to drop off the pace. The Ballycotton runner was still with me, and very comfortable. I was very torn at that point, and I asked him if he minded if I dropped back to try and pick up my clubmate, with me assuring him that if it wasn't happening for him, I would come back to him. And so, I slowed to bring Adrian in, despite him graciously shouting at me to keep going when he realised what I was doing. But pick him up I did, and he found the energy to hold the pace to the finish. He even managed a late sprint, something I can never do, and he crossed the line in 1:29:40, with me crossing in 1:29:45. I was really pleased with that, knowing that I had paced it perfectly, and could not have helped anyone else and still made the time. The other member of our six came in at 1:30:57, and he thanked me afterwards. As last year, I did question if I could have taken him with me too.
So overall, I achieved the objective, but over the last three miles, I did realise I might have been a bit ambitious running two half marathons in five days, and maybe I am not quite there yet for pacing a race which is so close to my hard effort running.
Friday 17 March 2017
Tuesday 14 March 2017
Bohermeen 2017
While I was confident I was in reasonably good shape going into the race, the recent illness had left a doubt in my mind as to what the target should, or would be.
Wednesday I did 5 miles, one warmup, 3 at 6:25, and a cooldown mile.
No run Thursday as I was tapering, and Friday I did one mile warmup, and two 1 mile repeats, 5:52 and 5:58, with a cooldown mile.
The weather forecast for race day was good, with a fresh breeze and sunny spells with the chance of a rain shower, which was a lot better than it has been in previous years. Another nice thing about this race is that it starts at 11.00, which is not too early.
Arriving in plenty of time, it was mild, but not warm, however I elected to just go with a singlet as I anticipated that it would get quite warm in the sunshine, which proved to be the case.
After a few club photos, we made our way to the start line, warming up on the way there.
This year unfortunately, many of the regulars were absent due to either injury or other commitments, so not much chance of team scoring.
The start had been scheduled to start a bit late as the previous 10k race had been delayed by about 10 minutes, but when I got to the start line, I had only just gotten my position and without much ceremony we we're off!
As it was chip timed start and finish, I didn't worry too much about being right up front, but settled in about 6 rows back. In my mind, the important thing was not to get carried away on the first few miles, which tend to be quite fast with a downhill gradient, and the breeze on our backs.
As I happened, at the off, it seemed like I had positioned myself correctly, as I settled in behind a group which seemed to be running exactly 6:27 pace, which is what I had set the garmin to.
A lot of the runners in the group were also quite tall chaps, and I figured that on the uphill gradient, with the breeze in your face, they would provide a nice shelter.
We settled into the pace nicely, but at three miles, my watch showed 3 seconds slow, and from the conversation with some of the guys, they were pacing for the 1:25. Now that was fine, me too, but only if that was an achievable target. When we hit the long gradual drag with the wind in our faces, which was stiff enough, the big guys served their purpose. As we turned the corner for the top section, the route is a large rectangle, the pace again slowed slightly with the whole group slowing.
I knew that if I stuck with them I would start losing time, which later on might be impossible to recoup, so I had to forge ahead alone. It's a difficult thing to push ahead of a group, you run the risk of looking foolish later if they subsequently pass you out!
6:22, 6:29, 6:29, 6:24, 6:23, 6:30.
Another downside to pushing ahead on my own was my windbreakers had gone!
The 6:23 mile was where I pushed ahead, and the 6:30 mile was where I paid for it!
At mile 7 I was struggling. I always say that around about half way is a good place to take stock. My breathing was not easy at that stage, although the legs were not too bad, I knew that I was having to push the stride rather than it flowing. I was heading into the repeat downhill gradient, so if I could manage to keep pushing even at this pace, I might be able to hold on. The mind starts to panick a little, and the possibility of it all going horribly wrong having paced it incorrectly starts to become a real issue.
6:26, 6:23, 6:26.
Easy part over, back into the uphill, wind no cheating using a wind breaker this time.
Now I was really starting to struggle. Sub 1:25 looked unlikely. I was ok at this point, but I know
enough to know the pain and suffering that was on the way, and that there was no way I was pushing this pace all the way for another 4 miles. I was in reserve territory, using everything I had to keep pushing, hoping that the last few miles would not be a total disaster. My legs were becoming the limiting factor now, starting to tire badly, a sign of the missed two long runs at pace during my ill weeks. As I tired, my form started to suffer, so I had no option but to slow, or it would be much worse to come. If I could pull back to a controlled pace, rather than just push as hard as possible, then I might have a better chance of maintaining a reasonable pace over the last few miles.
6:38, 6:47, 6:48, 6:45. Coincidentally, this was around the pace I would maintain for the long runs, and my marathon pace for Dublin.
Around the final corner, and the clock came into view, and miraculously there was still a 1:25 on it.
I had little left to push anything else, and I could do little but keep struggling to the finish line, with a net time of 1:25:51.
I was happy with the time after all, although of course I would have been happier with under the 1:25., and ultimately while I think I was fit enough, I didn't have enough tempo runs in the legs.
Monday was a beautiful day, and what started out as a planned 6 mile recovery run, ended up being a 10 mile run at 7:50 average. I think I might have overdone it though. Maybe the DOMS for Sunday hadn't set in by the time I went for the recovery run, but today my left foot is very sore, which is very unusual for me.
Optimistically, I signed up do be a pacer for 1:30 pace at a half this Friday. I will see how the recovery goes before I decide. The last thing I want is to end up injured and set myself back further.
Wednesday I did 5 miles, one warmup, 3 at 6:25, and a cooldown mile.
No run Thursday as I was tapering, and Friday I did one mile warmup, and two 1 mile repeats, 5:52 and 5:58, with a cooldown mile.
The weather forecast for race day was good, with a fresh breeze and sunny spells with the chance of a rain shower, which was a lot better than it has been in previous years. Another nice thing about this race is that it starts at 11.00, which is not too early.
Arriving in plenty of time, it was mild, but not warm, however I elected to just go with a singlet as I anticipated that it would get quite warm in the sunshine, which proved to be the case.
After a few club photos, we made our way to the start line, warming up on the way there.
This year unfortunately, many of the regulars were absent due to either injury or other commitments, so not much chance of team scoring.
The start had been scheduled to start a bit late as the previous 10k race had been delayed by about 10 minutes, but when I got to the start line, I had only just gotten my position and without much ceremony we we're off!
As it was chip timed start and finish, I didn't worry too much about being right up front, but settled in about 6 rows back. In my mind, the important thing was not to get carried away on the first few miles, which tend to be quite fast with a downhill gradient, and the breeze on our backs.
As I happened, at the off, it seemed like I had positioned myself correctly, as I settled in behind a group which seemed to be running exactly 6:27 pace, which is what I had set the garmin to.
A lot of the runners in the group were also quite tall chaps, and I figured that on the uphill gradient, with the breeze in your face, they would provide a nice shelter.
We settled into the pace nicely, but at three miles, my watch showed 3 seconds slow, and from the conversation with some of the guys, they were pacing for the 1:25. Now that was fine, me too, but only if that was an achievable target. When we hit the long gradual drag with the wind in our faces, which was stiff enough, the big guys served their purpose. As we turned the corner for the top section, the route is a large rectangle, the pace again slowed slightly with the whole group slowing.
I knew that if I stuck with them I would start losing time, which later on might be impossible to recoup, so I had to forge ahead alone. It's a difficult thing to push ahead of a group, you run the risk of looking foolish later if they subsequently pass you out!
6:22, 6:29, 6:29, 6:24, 6:23, 6:30.
Another downside to pushing ahead on my own was my windbreakers had gone!
The 6:23 mile was where I pushed ahead, and the 6:30 mile was where I paid for it!
At mile 7 I was struggling. I always say that around about half way is a good place to take stock. My breathing was not easy at that stage, although the legs were not too bad, I knew that I was having to push the stride rather than it flowing. I was heading into the repeat downhill gradient, so if I could manage to keep pushing even at this pace, I might be able to hold on. The mind starts to panick a little, and the possibility of it all going horribly wrong having paced it incorrectly starts to become a real issue.
6:26, 6:23, 6:26.
Easy part over, back into the uphill, wind no cheating using a wind breaker this time.
Now I was really starting to struggle. Sub 1:25 looked unlikely. I was ok at this point, but I know
enough to know the pain and suffering that was on the way, and that there was no way I was pushing this pace all the way for another 4 miles. I was in reserve territory, using everything I had to keep pushing, hoping that the last few miles would not be a total disaster. My legs were becoming the limiting factor now, starting to tire badly, a sign of the missed two long runs at pace during my ill weeks. As I tired, my form started to suffer, so I had no option but to slow, or it would be much worse to come. If I could pull back to a controlled pace, rather than just push as hard as possible, then I might have a better chance of maintaining a reasonable pace over the last few miles.
6:38, 6:47, 6:48, 6:45. Coincidentally, this was around the pace I would maintain for the long runs, and my marathon pace for Dublin.
Around the final corner, and the clock came into view, and miraculously there was still a 1:25 on it.
I had little left to push anything else, and I could do little but keep struggling to the finish line, with a net time of 1:25:51.
I was happy with the time after all, although of course I would have been happier with under the 1:25., and ultimately while I think I was fit enough, I didn't have enough tempo runs in the legs.
Monday was a beautiful day, and what started out as a planned 6 mile recovery run, ended up being a 10 mile run at 7:50 average. I think I might have overdone it though. Maybe the DOMS for Sunday hadn't set in by the time I went for the recovery run, but today my left foot is very sore, which is very unusual for me.
Optimistically, I signed up do be a pacer for 1:30 pace at a half this Friday. I will see how the recovery goes before I decide. The last thing I want is to end up injured and set myself back further.
Tuesday 7 March 2017
Illness and Recovery
No posts for the last two weeks.
Kind of a lot of not much has happened.
It seems from reading back through last years posts, I having a recurring pattern of getting sick at this time of year.
Last year, just one week later, and a week before the Bohermeen half marathon I got ill also.
Same thing, running very well, and then it hits me hard.
It starts with a cold, then develops to full on man flu. I had to hit the bed for three days. I did not run a meter for 7 days. But it's not the seven days of no running, it's the recovery period on top of that which sets you back.
The Sunday before I got ill, which began on the Tuesday, I had done a very good session of 13 miles at 6:49 pace. I took Monday off as a recovery day, and then started to feel miserable on the Tuesday.
It was a week of storms, which was good in a way I suppose, as it would have been torture out there anyway.
I struggled through Wednesday and Thursday only because I was in the office those days and not flying, but by Thursday night I was done.
So by the time Monday came around, and I pulled the runners back on, it has been a full week.
Progress was slow to recovery. Very easy for an hour on Monday was 7.4 miles. Another easy hour Tuesday was the exact same. Wednesday I had a recovery day (from what!) but I was eager to try and let the body heal. The worst of the virus was gone, the problem as is typical with my illnesses was the ensuing chest infection. I was coughing and spluttering constantly, trying to get the mucus off my chest.
Thursday I got up early before work , and it was just a relatively easy six miles, with a bit of fartlek in the middle. I managed a 6:48 mile while not feeling like I was pushing it too hard.
On Friday I was off work, and it rained incessantly for the day, but out I went, and again I got an hour in but made it 8 miles as the rain eased for a while when I was out.
Saturday was a nice day, and with four sessions under the belt, it was time for a little assessment as to where I was for next this weeks half, so 1 Mike warmup at 7:20, and off for 11 at 6:55. The 11 ended up at 6:51 average, but that was slower than the last effort over the same distance which was 6:49.
It doesn't seem much, and probably isn't, but it means that there was no improvement over the two weeks ( I knew there wouldn't ) which was disappointing. One mile cool down was 13 for the session.
So Sunday had to be another test of sorts. I hadn't done any fast miles either, and to be honest I was dreading them. Again, my customary 1 mile warmup, and off at 6:30 pace. Planed distance, I wasn't sure! What could I do? I hoped for a minimum of 5 miles, and I just did the 5, average 6:26. One mile cool down again. Reasonably happy with that, while it was nowhere near the planned distance, I had to take into account the relatively hard session the day before.
Overall, I did just over 50 miles for the week, so considering I was trying to recover from the chest infection, I think it was a fair effort.
As the race is this Sunday, the tempo's are key to try and rebuild my stamina at hard pace running, so I went for another tempo on Monday. 1 mile warmup at 7:30, and again into a planned 6:30 pace run.
I was hoping for 8 at 6:30, but after 4 I knew that was a bit ambitious. It didn't help that mile 1 was 6:14, mile 2 was 6:19, 6:21 and 6:25, and the trend downwards is obvious. I kept the pace for six miles and stopped with 32 seconds to the good on the watch on a 6:30 pace, so I reset the watch to 6:45, and finished the last two at that, which gave me 6:30 average for 8 miles. 1 mile cool down was a 10 mile session.
My body was really feeling the effort today. I went out for 6 easy, and really that was all I could manage. It may have been a case of trying to cram for the exam!
There is not much more I can do to try and improve for Sunday. Plan for a few fast 1 mile repeats on Thursday, and see how the rest goes. I was disappointed to get sick again,nut that's life.
At least next year I will be watching for it. I can mark the date in my calendar.
Kind of a lot of not much has happened.
It seems from reading back through last years posts, I having a recurring pattern of getting sick at this time of year.
Last year, just one week later, and a week before the Bohermeen half marathon I got ill also.
Same thing, running very well, and then it hits me hard.
It starts with a cold, then develops to full on man flu. I had to hit the bed for three days. I did not run a meter for 7 days. But it's not the seven days of no running, it's the recovery period on top of that which sets you back.
The Sunday before I got ill, which began on the Tuesday, I had done a very good session of 13 miles at 6:49 pace. I took Monday off as a recovery day, and then started to feel miserable on the Tuesday.
It was a week of storms, which was good in a way I suppose, as it would have been torture out there anyway.
I struggled through Wednesday and Thursday only because I was in the office those days and not flying, but by Thursday night I was done.
So by the time Monday came around, and I pulled the runners back on, it has been a full week.
Progress was slow to recovery. Very easy for an hour on Monday was 7.4 miles. Another easy hour Tuesday was the exact same. Wednesday I had a recovery day (from what!) but I was eager to try and let the body heal. The worst of the virus was gone, the problem as is typical with my illnesses was the ensuing chest infection. I was coughing and spluttering constantly, trying to get the mucus off my chest.
Thursday I got up early before work , and it was just a relatively easy six miles, with a bit of fartlek in the middle. I managed a 6:48 mile while not feeling like I was pushing it too hard.
On Friday I was off work, and it rained incessantly for the day, but out I went, and again I got an hour in but made it 8 miles as the rain eased for a while when I was out.
Saturday was a nice day, and with four sessions under the belt, it was time for a little assessment as to where I was for next this weeks half, so 1 Mike warmup at 7:20, and off for 11 at 6:55. The 11 ended up at 6:51 average, but that was slower than the last effort over the same distance which was 6:49.
It doesn't seem much, and probably isn't, but it means that there was no improvement over the two weeks ( I knew there wouldn't ) which was disappointing. One mile cool down was 13 for the session.
So Sunday had to be another test of sorts. I hadn't done any fast miles either, and to be honest I was dreading them. Again, my customary 1 mile warmup, and off at 6:30 pace. Planed distance, I wasn't sure! What could I do? I hoped for a minimum of 5 miles, and I just did the 5, average 6:26. One mile cool down again. Reasonably happy with that, while it was nowhere near the planned distance, I had to take into account the relatively hard session the day before.
Overall, I did just over 50 miles for the week, so considering I was trying to recover from the chest infection, I think it was a fair effort.
As the race is this Sunday, the tempo's are key to try and rebuild my stamina at hard pace running, so I went for another tempo on Monday. 1 mile warmup at 7:30, and again into a planned 6:30 pace run.
I was hoping for 8 at 6:30, but after 4 I knew that was a bit ambitious. It didn't help that mile 1 was 6:14, mile 2 was 6:19, 6:21 and 6:25, and the trend downwards is obvious. I kept the pace for six miles and stopped with 32 seconds to the good on the watch on a 6:30 pace, so I reset the watch to 6:45, and finished the last two at that, which gave me 6:30 average for 8 miles. 1 mile cool down was a 10 mile session.
My body was really feeling the effort today. I went out for 6 easy, and really that was all I could manage. It may have been a case of trying to cram for the exam!
There is not much more I can do to try and improve for Sunday. Plan for a few fast 1 mile repeats on Thursday, and see how the rest goes. I was disappointed to get sick again,nut that's life.
At least next year I will be watching for it. I can mark the date in my calendar.
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