I haven't run this race for the last two years, as I have been doing Spring marathons.
Also, it's the hardest 10k course I have ever run, the once I did do it.
The event never seems to be lucky with the weather, and this year was to be no exception.
It was a relatively low mileage week. Monday was rest day, Tuesday tempo.
Wednesday was a strange one. Some of the club members were going for an evening run, an easy pace on a hilly 5.6 mile loop. I was in two minds whether or not to join them, when I saw them running past my house. I laced up and tore after them, I caught them just after one mile (6:31).
The pace was as anticipated, very easy, and with a newer member along for the run, we had to stop at the top of the three hills to ensure we all made it to the finish together.
At the end of the 5.6 I didn't really feel like I had achieved all that much, so I did a second loop by myself, which made a nice workout at 11 miles.
Thursday I met up with David, a runner of significant ability from Clonliffe harriers. He promised he would take it easy, which didn't really happen. Two miles 'warmup' at 7:05, and then 2x2 miles. Planned pace an 'easy' 6:30. Mile 1 6:02, mile 2 6:08. Two minute recovery, mile 1 :6:08, mile 2, 6:01. Two easy miles home at 7:10. On the plus side, it was a good workout, and the theory is running with a runner of better ability will promote progression, but I think maybe the difference is too great, David never even broke a sweat!
Friday rest as was Saturday. This was probably a mistake, as the race didn't start until 3 pm Sunday, I really should have done an easy session on Friday.
The weather was forecast as windy and rain. It was windy, but the rain was not as heavy as expected, with just light rain. After a 10 minute warmup, I front filled to the start line with about 10 minutes to go. There were over 1600 runners registered, and in the end 1589 ran.
Looking around at the start, I was worried I was too far forward being in the third row, but I was beside some runners I knew who were of similar ability.
At the off, there was a bit of jostling, as the road narrowed during the first 500m. I had set the watch at 6:08. I figured I had run 6:05 in a training run, but this was a very hilly course, so I erred on the conservative side.
The first mile was straight into a climb, and although I was quite close to the front runners, the elite group soon broke away. The leading lady was also just ahead of me, a girl I recognise from a 5k race two years ago, who had beaten me soundly on that day.
5:52, 5:51, 6:02.
So the first three miles, although mostly uphill, were fast, too fast, and although I knew it, my brain was back in novice runner mode. 'Sure it will be grand, I feel good, I can keep this up'.
To be fair, it did feel quite comfortable. I was even holding back slightly on some of the flat and down sections of those miles, and my breathing was comfortable. Two runners passed me. I passed the leading lady, and she quickly passed me again. Shortly after, the second place lady passed me, and soon after became the leading lady herself.
6:11.
I conciously pulled back on the fourth mile. There were some really nice flat sections here, and I knew I had gone out too fast, and while I was still feeling good, the hill was to come, and had a kept a 6 minute mile pace, I would fear for the result.
And so, the hill came. Well, I came to the hill I suppose!
I tried to even my breath, steady my stride, and began to push. I find on really steep hills, the important thing is not to let my head fall forward too much, as its a heavy weight, and will throw the centre of gravity off.
There has been a small group of four runners, including second lady, about 6 seconds ahead of me up to this point. As we climbed the hill, I passed them all. I then passed another two runners, so six passed in all. I could hear the efforts of others being redoubled as I passed, and I knew those hilly sessions were paying off.
As we approached the crest, there was one runner from Raheny shamrocks which I was catching, but as I came abeam him, he pushed on and I could not pass him, and would not for the rest of the race.
6:47.
I was now into negative territory on my virtual partner pace, but with a downhill section to go. I am not the greatest downhill runner, never quite being able to capitalise.
I lost one place on the downhill, but it was not any of the runners whom I passed on the hill, and ultimately, none of them would.
5:58.
No more hills, the downhill, but a flat action directly into the wind on this mile.
And just for good measure, a 200m hill to finish, around a corner to the line, 38:25, 19th place out of 1589, and 4th O40.
So not a PB, but happy with the result. Looking at some post race photos, my form did suffer badly on the last mile, however, it is still a work in progress.
Sunday 30 April 2017
Tuesday 25 April 2017
Waiting for the Catch
After the good result at Clontarf, the next evening I headed out for an easy 6 to 8 miles, depending on how I felt. As it was Tuesday, I knew there would be a few club runners on the track, but it turns out Gary was there for a session, so I decided to join in at an easy pace towards the back.
Well that plan went out the window, and I ended up doing the full speed session.
1 x 2k @ 6:00 mile pace, 1 x 1 mile at 5:55, 1 x 1200m 2 seconds faster, 1 x 1k 2 seconds faster again, last rep 1 x 800m which due to a little completion ended up at 5:30 pace.
They all felt comfortable enough, except for the last 800, which was very tough, but then at that pace it would be. 8 miles for the session,mane to be honest, n the last mile home I would gladly have taken a lift!
I rested Wednesday, and Thursday hit the track again. 6x1 mile repeats all at sub 6 min pace, varying from 5:48 to 5 :58. 10 miles for the session.
A long day early at work, s no run Friday.
Saturday, the very hilly route. I headed out a bit uncertain of distance as I had been out in town the night before, and had just a couple (no really) of beers. The easy pace felt nice, so I pushed out the longer, and hillier, route, for 12 miles.
Sunday run on a flat course. I watched the London marathon on telly, and how I wished I was there again! My consolation was my run, and I was really motivated. I decided to test the waters at a marathon training run pace, and ran 12 miles at 7:05 avg pace. I figure that if, and it's a big if, I decided to take on a marathon, I at least better have some work done towards it.
Again I rested Monday. Today's run was tempo Tuesday. As I was a bit stuck for time before work, it was going to be a bit shorter than normal, so as I am planning to run the Boyne 10k this weekend, I also decided to push the pace a bit. After the 1 mile warmup at 7:30, I set off at 6:05 on the watch, for a planned 6 miles. I knew at the outset it would be tough, it was quite windy today.
Normally, when I set the watch to a pace, the first few miles would be a few seconds faster, but not today, by much. 3 seconds up on mile 1 for a 6:02, but that was me pushing hard.
6:01, 6:02, 6:01, 6:08, 6:09, 6:11. So the last three I really faded. As the watch sounded the 6 miles, I decided to make it 10k, and the last .2 was 1:12 (5:57) which gave me 37:48 for the 10k. That's a PB for me by 11 seconds over the distance, but as it wasn't an officially measured distance I won't count it. However, I was pleased with the time overall, although it was pretty much as hard as I could run. 9 miles for the session.
So, where is the catch? I am running faster than I ever have, over all distances. My weight is as high as it has been at my heaviest over the last year, and I am only running about 50 miles per week.
I am guessing that the higher frequency of faster pace stuff is paying off.
My big concern is over training, not with distance, but with effort. Getting a nasty cold or chest infection, as I have done in the past so often, could really set all the good work back, and I need to be really careful of that. It's just about getting the balance right.
Well that plan went out the window, and I ended up doing the full speed session.
1 x 2k @ 6:00 mile pace, 1 x 1 mile at 5:55, 1 x 1200m 2 seconds faster, 1 x 1k 2 seconds faster again, last rep 1 x 800m which due to a little completion ended up at 5:30 pace.
They all felt comfortable enough, except for the last 800, which was very tough, but then at that pace it would be. 8 miles for the session,mane to be honest, n the last mile home I would gladly have taken a lift!
I rested Wednesday, and Thursday hit the track again. 6x1 mile repeats all at sub 6 min pace, varying from 5:48 to 5 :58. 10 miles for the session.
A long day early at work, s no run Friday.
Saturday, the very hilly route. I headed out a bit uncertain of distance as I had been out in town the night before, and had just a couple (no really) of beers. The easy pace felt nice, so I pushed out the longer, and hillier, route, for 12 miles.
Sunday run on a flat course. I watched the London marathon on telly, and how I wished I was there again! My consolation was my run, and I was really motivated. I decided to test the waters at a marathon training run pace, and ran 12 miles at 7:05 avg pace. I figure that if, and it's a big if, I decided to take on a marathon, I at least better have some work done towards it.
Again I rested Monday. Today's run was tempo Tuesday. As I was a bit stuck for time before work, it was going to be a bit shorter than normal, so as I am planning to run the Boyne 10k this weekend, I also decided to push the pace a bit. After the 1 mile warmup at 7:30, I set off at 6:05 on the watch, for a planned 6 miles. I knew at the outset it would be tough, it was quite windy today.
Normally, when I set the watch to a pace, the first few miles would be a few seconds faster, but not today, by much. 3 seconds up on mile 1 for a 6:02, but that was me pushing hard.
6:01, 6:02, 6:01, 6:08, 6:09, 6:11. So the last three I really faded. As the watch sounded the 6 miles, I decided to make it 10k, and the last .2 was 1:12 (5:57) which gave me 37:48 for the 10k. That's a PB for me by 11 seconds over the distance, but as it wasn't an officially measured distance I won't count it. However, I was pleased with the time overall, although it was pretty much as hard as I could run. 9 miles for the session.
So, where is the catch? I am running faster than I ever have, over all distances. My weight is as high as it has been at my heaviest over the last year, and I am only running about 50 miles per week.
I am guessing that the higher frequency of faster pace stuff is paying off.
My big concern is over training, not with distance, but with effort. Getting a nasty cold or chest infection, as I have done in the past so often, could really set all the good work back, and I need to be really careful of that. It's just about getting the balance right.
Tuesday 18 April 2017
Clontarf 10 mile 2017
The stage was set for a good race.
Conditions on the morning were almost perfect, with a light breeze, overcast skies, and temperatures at a mild 10 degrees. Our group of four star of the sea club members travelled the 30 minutes or so to the venue, an early, but not too early start time of 10 am. I was accompanied by three ladies, all accomplished runners, and a chance that there could be some medals on the horizon in the ladies team event, but not much talk of that at this point.
My week had gone well. After the good tempo run Tuesday, a rest day on Wednesday which helped both with recovery and tapering, a good speed session on Thursday on the track, comprising of a two mile warmup at 7:30, then 5x1 mile reps at 5:50 pace, with two easy miles home.
No run Friday, and an easy 6 miles on Saturday, and again, no run Sunday completed the taper week with just over 30 miles. Thankfully, I had managed to get through this particular training cycle with no illness, I believe the key is not just adequate rest, but adequate sleep.
We found the bag drop, and began an easy warmup. I was surprised at what I considered a relatively small turnout, my expectation being that it would be similar size to one of the marathon race series events held in the Phoenix park during the summer, it being the Leinster championships and all that.
The field was to be just over 300 runners.
The course was reported as flat by one of of group who had run it before, and that with the good conditions seemed to bode well. I set my watch to a planned 6:18 pace, if I could maintain it, that would give me 1:03, if not then at least my virtual partner would tell me how far off I would be, with a previous PB of 1:04:00.
As always at the line up, the game of trying to find where you fit began for me. Assess the other runners by looks, and slot in. As there was no starting mat, being close to the front at the off was important, and I ended up about three rows back, so no more than 1 or 2 seconds from the line.
At the off, I did recognise a few runners from previous events, and I believed I was where I should be. As always, the first mile was a little fast, as was the second. By mile two I seemed to be leading a group of about 8 runners, which I was not happy about. The pace was around 6:10, and while I was comfortable, I believed that was a bit fast for me, and being at the top of the group , the pressure was on me to maintain that pace, a job which I did not want, so I eased back the effort a bit, and they all went streaming past me at their 6:10 pace, including the leading lady.
6:12, 6:12, 6:17, 6:18.
After the first two early fast miles, I eased back into my planned pace. It felt comfortable and familiar, and I was satisfied with a few banked seconds, if not still a little nervous at my 'fast' two miles. I also passed about half of the runners who had passed me at two miles.
The course was flat, but had one drawback. As it was in a park, it required loops, and to create the loops, there were out and back straight sections. At the end of each section, you had to round a cone, and reverse your direction against runners behind you, but on the opposite side.
Each time you came to the reverse, of which there were four, you came to a practical stop, and then had to start off again in the opposite direction, and that process in itself cost valuable seconds, not to mention broke the stride and flow considerably. The bonus was , you could see the runners both ahead and behind you!
6:08, 6:17, 6:21.
Going well to six miles. At 7 miles, I caught the leading lady, who appeared to be paced by a male from her club. They were going well, and i decided to join them, and if necessary, they might be able to carry me along if I started to fade. However, the opposite happened. It seemed that they were losing the pace, and while I was by no means finding it easy going, I knew I had some left in me when we hit 8 miles at 6:26, I had to forge on ahead and go for broke, leaving my comfort group behind.
6:26, 6:09.
So the 6:26 slower mile had allowed me to catch my breath a bit. Tempo training had only ever been to 8 miles, and I was now in slightly unknown territory. Could I hold out for the last two miles? Mile 9 showed I could. I was working hard now, but it was well doable and. 6:09 at mile 9 was as fast or faster than I was running in training.
It was to be a nice finish, the last 500 meters on a straight run in to the clock. As I rounded the last bend for the straight run, I could see the clock, but with no glasses on, I wasn't quite sure what it read.
As it came into focus, 1:01:41, and counting. Ah hell, push it hard, is it possible, with every effort I could gather, I ran for the line, with a finish time of 1:02:04, last mile 6:08.
I was well pleased with that, knocking 1:56 off my PB, but importantly, sustaining the planned pace, or better for pretty much all the race.
Our ladies did very well, winning the bronze medal in the O35 ladies category. It was a happy car on the way home!
Conditions on the morning were almost perfect, with a light breeze, overcast skies, and temperatures at a mild 10 degrees. Our group of four star of the sea club members travelled the 30 minutes or so to the venue, an early, but not too early start time of 10 am. I was accompanied by three ladies, all accomplished runners, and a chance that there could be some medals on the horizon in the ladies team event, but not much talk of that at this point.
My week had gone well. After the good tempo run Tuesday, a rest day on Wednesday which helped both with recovery and tapering, a good speed session on Thursday on the track, comprising of a two mile warmup at 7:30, then 5x1 mile reps at 5:50 pace, with two easy miles home.
No run Friday, and an easy 6 miles on Saturday, and again, no run Sunday completed the taper week with just over 30 miles. Thankfully, I had managed to get through this particular training cycle with no illness, I believe the key is not just adequate rest, but adequate sleep.
We found the bag drop, and began an easy warmup. I was surprised at what I considered a relatively small turnout, my expectation being that it would be similar size to one of the marathon race series events held in the Phoenix park during the summer, it being the Leinster championships and all that.
The field was to be just over 300 runners.
The course was reported as flat by one of of group who had run it before, and that with the good conditions seemed to bode well. I set my watch to a planned 6:18 pace, if I could maintain it, that would give me 1:03, if not then at least my virtual partner would tell me how far off I would be, with a previous PB of 1:04:00.
As always at the line up, the game of trying to find where you fit began for me. Assess the other runners by looks, and slot in. As there was no starting mat, being close to the front at the off was important, and I ended up about three rows back, so no more than 1 or 2 seconds from the line.
At the off, I did recognise a few runners from previous events, and I believed I was where I should be. As always, the first mile was a little fast, as was the second. By mile two I seemed to be leading a group of about 8 runners, which I was not happy about. The pace was around 6:10, and while I was comfortable, I believed that was a bit fast for me, and being at the top of the group , the pressure was on me to maintain that pace, a job which I did not want, so I eased back the effort a bit, and they all went streaming past me at their 6:10 pace, including the leading lady.
6:12, 6:12, 6:17, 6:18.
After the first two early fast miles, I eased back into my planned pace. It felt comfortable and familiar, and I was satisfied with a few banked seconds, if not still a little nervous at my 'fast' two miles. I also passed about half of the runners who had passed me at two miles.
The course was flat, but had one drawback. As it was in a park, it required loops, and to create the loops, there were out and back straight sections. At the end of each section, you had to round a cone, and reverse your direction against runners behind you, but on the opposite side.
Each time you came to the reverse, of which there were four, you came to a practical stop, and then had to start off again in the opposite direction, and that process in itself cost valuable seconds, not to mention broke the stride and flow considerably. The bonus was , you could see the runners both ahead and behind you!
6:08, 6:17, 6:21.
Going well to six miles. At 7 miles, I caught the leading lady, who appeared to be paced by a male from her club. They were going well, and i decided to join them, and if necessary, they might be able to carry me along if I started to fade. However, the opposite happened. It seemed that they were losing the pace, and while I was by no means finding it easy going, I knew I had some left in me when we hit 8 miles at 6:26, I had to forge on ahead and go for broke, leaving my comfort group behind.
6:26, 6:09.
So the 6:26 slower mile had allowed me to catch my breath a bit. Tempo training had only ever been to 8 miles, and I was now in slightly unknown territory. Could I hold out for the last two miles? Mile 9 showed I could. I was working hard now, but it was well doable and. 6:09 at mile 9 was as fast or faster than I was running in training.
It was to be a nice finish, the last 500 meters on a straight run in to the clock. As I rounded the last bend for the straight run, I could see the clock, but with no glasses on, I wasn't quite sure what it read.
As it came into focus, 1:01:41, and counting. Ah hell, push it hard, is it possible, with every effort I could gather, I ran for the line, with a finish time of 1:02:04, last mile 6:08.
I was well pleased with that, knocking 1:56 off my PB, but importantly, sustaining the planned pace, or better for pretty much all the race.
Our ladies did very well, winning the bronze medal in the O35 ladies category. It was a happy car on the way home!
Wednesday 12 April 2017
Some Good Work
After the previous weeks 50+ mileage, I opted to reduce a little last week, but to insert an additional tempo / speed session.
I didn't run Monday, opting for a rest day after the heavy mileage weekend.
Tuesday was tempo day. Again, I set out for an 8 mile run. From the outset though, I knew this was going to be a harder effort than usual. After the mile warmup, I set off at 6:25 pace on the watch. The pace was never easy, and at 3 miles I was tempted to quit, but as often happens, I get into my stride a bit better by 4 miles. I finished out the session at 6:21 average, which was two seconds per mile slower than last try, but the effort felt much more, with a two mile cool down.
Wednesday was another no run day. Thursday I hit the track.
After two easy warm up miles, the session was 4x1 mile at 10k effort.
5:57, 5:54, 5:53, 5:45. I was pretty pleased with these, as the watch had been set to a 6:10 pace, and the effort was quite stable, except for the last 800m of the last mile which I pushed hard on. Another two miles to home to cool down.
Friday was another rest day, I was being very good to myself!
Saturday was another tempo run, after 2 miles warmup, it was a 6 mile 6:25 pace, and I tried not to go faster, and ended at 6:24, with two miles to home. I went out quite early Saturday morning for the run as I was marshalling for the local cycling club by 11.
Sunday was long run day. We have been very lucky with the weather lately, and I am getting lots of enquires as to where I have been on holidays with my nice tan. Get out and run!
Anyway, planned easy to feel pace, but not very easy. Sometimes I feel on long runs, when you are consciously trying to run very slow, it can almost be an effort to do so. So my 'to feel' easy was around 7:10 to 7:20 pace, which was comfortable, but just ticking along. At mile 11 I decided to test myself a bit on a flat segment, and just upped the pace, to not quite tempo, but hard enough. It was a 6:33 mile, which while I was initially too pleased with myself, considering a 1:25 half marathon is consistently faster than that. 14 miles for the session, with 42 for the week.
Again, no run this Monday.
Yesterday was a stonker, even if I do say so myself. The usual tempo pattern, but only one mile warmup. I got brave, and set the watch to 6:20 pace. From the off, it felt very comfortable, and over the first 4 miles I was holding back the effort, and banking some time. It inevitably did get harder from mile 5, but very do-able. 6:06, 6:11, 6:08, 6:17, 6:19, 6:11, 6:17, 6:08. Again, I did push the last 400m of the last mile for a good time, but an average of 6:13 was something I was well pleased with.
Having said that, the two cool down miles home were torture, and I would have gladly taken a lift home if one had been offered!
I might have pushed the tempo a bit too hard though. After work I went out for a run this evening. I was in no mood to go out, and I felt very tired, but I have often felt that, way and enjoyed the run once out. But tonight was different, and while I had planned for an easy 6, I knew it was too optimistic. My legs very actually sore, almost like after a marathon, so I knew I had pushed it pretty much to race effort, and cut the run tonight back to 4 miles.
A bit of a taper this weekend for the clontarf 10 mile on Easter Monday.
I didn't run Monday, opting for a rest day after the heavy mileage weekend.
Tuesday was tempo day. Again, I set out for an 8 mile run. From the outset though, I knew this was going to be a harder effort than usual. After the mile warmup, I set off at 6:25 pace on the watch. The pace was never easy, and at 3 miles I was tempted to quit, but as often happens, I get into my stride a bit better by 4 miles. I finished out the session at 6:21 average, which was two seconds per mile slower than last try, but the effort felt much more, with a two mile cool down.
Wednesday was another no run day. Thursday I hit the track.
After two easy warm up miles, the session was 4x1 mile at 10k effort.
5:57, 5:54, 5:53, 5:45. I was pretty pleased with these, as the watch had been set to a 6:10 pace, and the effort was quite stable, except for the last 800m of the last mile which I pushed hard on. Another two miles to home to cool down.
Friday was another rest day, I was being very good to myself!
Saturday was another tempo run, after 2 miles warmup, it was a 6 mile 6:25 pace, and I tried not to go faster, and ended at 6:24, with two miles to home. I went out quite early Saturday morning for the run as I was marshalling for the local cycling club by 11.
Sunday was long run day. We have been very lucky with the weather lately, and I am getting lots of enquires as to where I have been on holidays with my nice tan. Get out and run!
Anyway, planned easy to feel pace, but not very easy. Sometimes I feel on long runs, when you are consciously trying to run very slow, it can almost be an effort to do so. So my 'to feel' easy was around 7:10 to 7:20 pace, which was comfortable, but just ticking along. At mile 11 I decided to test myself a bit on a flat segment, and just upped the pace, to not quite tempo, but hard enough. It was a 6:33 mile, which while I was initially too pleased with myself, considering a 1:25 half marathon is consistently faster than that. 14 miles for the session, with 42 for the week.
Again, no run this Monday.
Yesterday was a stonker, even if I do say so myself. The usual tempo pattern, but only one mile warmup. I got brave, and set the watch to 6:20 pace. From the off, it felt very comfortable, and over the first 4 miles I was holding back the effort, and banking some time. It inevitably did get harder from mile 5, but very do-able. 6:06, 6:11, 6:08, 6:17, 6:19, 6:11, 6:17, 6:08. Again, I did push the last 400m of the last mile for a good time, but an average of 6:13 was something I was well pleased with.
Having said that, the two cool down miles home were torture, and I would have gladly taken a lift home if one had been offered!
I might have pushed the tempo a bit too hard though. After work I went out for a run this evening. I was in no mood to go out, and I felt very tired, but I have often felt that, way and enjoyed the run once out. But tonight was different, and while I had planned for an easy 6, I knew it was too optimistic. My legs very actually sore, almost like after a marathon, so I knew I had pushed it pretty much to race effort, and cut the run tonight back to 4 miles.
A bit of a taper this weekend for the clontarf 10 mile on Easter Monday.
Sunday 2 April 2017
No Spring Marathon for my step
This year is the first year in three with no spring marathon planned.
Boston last year, and London the year before. Other years, I has also ran Limerick twice, so it is a bit strange, but very welcome, not to be out grinding 20 milers at the weekend.
Tempo sessions have been going well. This week, Monday was an easy 8 mile run, although when I say easy, I did a bit of a Fartlek, with 3 of those 8 at 6:50 pace (with the wind on my back).
Tuesday, heading out the door, the legs felt quite heavy, and I was a bit doubtful that my planned tempo session would go well. Last weeks tempo was an 8 mile run at 6:18 average, and I was very pleased with the 10 mile session, but this week, I just wasn't 'feeling it'.
On the first mile of two warmup, I decided to adjust the plan from another 8 mile tempo, to some slightly more manageable chunks.
I did a two mile tempo, planned at 6:15, ended at 6:06 average. Two minute recovery, another 2 mile tempo, again 6:15 planned, 6:08 average. I followed these up with 2x1 mile at 6:08 and 6:01. Two mile cooldown, with 10 for the session. I was agin pleased with that session, although disappointed not to get the full consistent 8 mile.
Wednesday I was off to the USA, so a rest day. My colleague on the trip is a triathlete, and was keen to run while we were away so I brought my gear. 11 miles fartlek in Seattle was a nice way to pass a morning on Thursday, and even though I was 10 years older, I gave a good account of myself I believe, although it has to be said, he would hand me my ass on a bike!
Flying back Friday, wiped out and bed early. A very hilly 12 mile session Saturday, which went quite well. At times I was cruising along without thinking, no water, and just enjoying the run.
Today's run again was to be an easy effort for 10 miles, and that easy effort for many miles was around the 7:15 to 7:30 mark, and the run ended up being a bit long at another 12 miles.
The two days of relatively higher mileage really effected my metabolism. For some reason, today on the last mile, I got a very bad stomach cramp, and just about held on for a sprint to the toilet!
Afterwards, I was extremely hungry for the entire afternoon and evening. I suppose the mileage was a bit higher this week at 52.
However, I think the lack of the really low runs at the weekend is not sapping my strength such that I can perform better on the harder faster sessions, so hopefully that will bear out in better times when I start racing. It will be interesting to compare this years times to last year, as a creature of habit I tend to enter the same races every year!
Boston last year, and London the year before. Other years, I has also ran Limerick twice, so it is a bit strange, but very welcome, not to be out grinding 20 milers at the weekend.
Tempo sessions have been going well. This week, Monday was an easy 8 mile run, although when I say easy, I did a bit of a Fartlek, with 3 of those 8 at 6:50 pace (with the wind on my back).
Tuesday, heading out the door, the legs felt quite heavy, and I was a bit doubtful that my planned tempo session would go well. Last weeks tempo was an 8 mile run at 6:18 average, and I was very pleased with the 10 mile session, but this week, I just wasn't 'feeling it'.
On the first mile of two warmup, I decided to adjust the plan from another 8 mile tempo, to some slightly more manageable chunks.
I did a two mile tempo, planned at 6:15, ended at 6:06 average. Two minute recovery, another 2 mile tempo, again 6:15 planned, 6:08 average. I followed these up with 2x1 mile at 6:08 and 6:01. Two mile cooldown, with 10 for the session. I was agin pleased with that session, although disappointed not to get the full consistent 8 mile.
Wednesday I was off to the USA, so a rest day. My colleague on the trip is a triathlete, and was keen to run while we were away so I brought my gear. 11 miles fartlek in Seattle was a nice way to pass a morning on Thursday, and even though I was 10 years older, I gave a good account of myself I believe, although it has to be said, he would hand me my ass on a bike!
Flying back Friday, wiped out and bed early. A very hilly 12 mile session Saturday, which went quite well. At times I was cruising along without thinking, no water, and just enjoying the run.
Today's run again was to be an easy effort for 10 miles, and that easy effort for many miles was around the 7:15 to 7:30 mark, and the run ended up being a bit long at another 12 miles.
The two days of relatively higher mileage really effected my metabolism. For some reason, today on the last mile, I got a very bad stomach cramp, and just about held on for a sprint to the toilet!
Afterwards, I was extremely hungry for the entire afternoon and evening. I suppose the mileage was a bit higher this week at 52.
However, I think the lack of the really low runs at the weekend is not sapping my strength such that I can perform better on the harder faster sessions, so hopefully that will bear out in better times when I start racing. It will be interesting to compare this years times to last year, as a creature of habit I tend to enter the same races every year!
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