Well I was starting to think I would never write the following words again, I got a new PB.
37:07 for 10k, and I was delighted.
Tuesday's workout was the final barometer of what the pace might be. One mile warmup, and then into a 5 mile tempo. As always, I set the watch at 6:20, but ran a hard pace which felt uncomfortable but doable. 6:14, 6:16, 6:10, 6:15, 6:17. Two easy miles to home. So it was looking like a 6:15 pace was the average, but I normally run a bit faster in an actual race, so I was still a bit undecided.
Wednesday 8 miles at an easy pace, 7:48. I didn't even look at the watch for the run, just ran to a nice easy feel.
Thursday is normally sped day, but I intended to do a small taper for Saturday's race, so I did a shortened version. 2 miles warmup to the track, and then 4x800. I set the watch for a 5:50 pace, which for the 800's should have been easy enough, but I ended up running a bit faster, 5:45, 5:42 per mile. Two easy miles for home was 6 miles only in total.
I had intended to do an easy 4 miles Friday, but didn't bother, just taking the day off.
Saturday evening was the race. A bit of a warmup, and I was really worried as the legs felt very heavy. I set the watch to 6:05, hoping that if I could maintain that pace, I would maybe beat my previous PB of 37:58. A really class field of athletes, and I was running this one for a time only.
At the off, I need not have worried about the heavy legs, they disappeared with the adrenaline rush.
5:50 first mile, not to worry, I always go out too hard, take it back on the next one. 5:55 mile two, better, but still fast, okay, I have banked some time, the danger is blowing up later, stop messing and slow it back. 6:01 mile 3, closer to the pace, still feeling pretty good, starting to pass one or two runners. 5:56 mile 4, only two miles left, and the effort was definitely harder, but my legs felt really strong. 6:07 mile 5, the hilliest section, working hard with the breathing, but still strong on the legs, passing quite a few runners on this mile. 5:54 mile 6, on the home stretch, leave nothing behind! Legs still strong, fitness suffering now, breathing hard, holding on for the last push. 1:25 for last .24, to the line, can't see a time, not above the gantry, it's to the side and someone is blocking it. No sprint from me, not unusual, just over the line. Delighted with the time, 3 slices of cake at the post race event.
Today was a planned 16 miles. As I had to go to work in the afternoon, I had to get out in the morning, which was just 12 hours after the race. The normal planned pace is 7:20, but I decided to run to feel, and not worry about the pace as the legs were bound to be tired. At 8 miles I was only 17 seconds off a 7:20 pace, so I decided to see if I could run a negative split, which I did, finishing with a 7:18 average for the 16 miles, and I was almost as happy with that run as I was for the PB.
SO only 45 miles for the week, but I think they were all quality sessions. Very happy with the new PB, although I would have been happier at 8 seconds faster!
Back to some higher mileage again next week.
Sunday 25 June 2017
Sunday 18 June 2017
El Sorchio!
After Monday's day off, I was looking forward to The usual Tuesday tempo, and hoping to put another solid week of training in.
As I headed out on Tuesday morning, Sunday's long run was still very much in the legs. They were heavy from the off, and I suppose the entire weeks high distance was there.
One mile warmup as usual, 7:20. The plan was for 6 miles at 6:20. As has been happening a lot lately, I struggled at the off with the pace, and mile 1, although 6:14, felt like a 5k effort, and mile two at 6:18 was the same, so I stopped. I was very disappointed, and to be honest I was just going to quit the session and go home. I decided to try and salvage some slow miles, and ran 1 mile at 7:13, which felt quite easy. That losened me up a bit, including my mood, so I decided to do another two mile set, 6:15, 6:17. Two miles to home at 7:30, and I at least salvaged an 8 mile session, with four hard miles.
Wednesday morning I got up before work and did 8 easy miles, 7:17 average. It seems that just below the 7:20 mile pace is where I am sitting comfortably.
Thursday was speed session, ran in the evening on the track. Two miles warmup to get there at 7:06 avg. The session was to be 8x800, with 90 second recovery between, at faster than 1 mile pace.
I was a bit nervous at how I would fare out with the harder pace. The mile splits, which comprised of two 800's were 5:34, 5:36, 5:32, 5:37. I was very happy with the session, I felt I could have easily done another few sets, well one anyway. Two miles to home at 7:17 avg.
Friday was 7 miles, after a very early start and a very long day, and my motivation to go out was low, but I felt good after it, 7:14 average, and not really pushing.
Saturday was a very easy 10 miles, for a change I was not running solo. I joined a group of three other runners and enjoyed the company. We went early enough, 10am, but even as we finished, temperatures were at 24 degrees, something us Irish are just not built for!
Today's run was to be 16. I was apprehensive about this one for a umber of reasons. Firstly, the 10 miles the day before, and secondly, 16 is the longest run I have done this year. Another scorching day did not help. The run went well, I chose a fairly undulating, but not hilly, route, on a good surface. I carried my bottle of drink, a water and cordial mix, something I hate doing because I think it does affect your form, and ultimately increase the required effort. I definitely felt the effort over the last two miles, again the 22 degrees didn't help, but I finished well enough. Target pace was a 7:20, and in the end it was 7:16 for 16.04 miles.
So again, 56 miles for this week, and very happy with the consistency. Obviously the Tuesday workout sessions might be coming just a bit too early after the long run on Sunday, so I might have to adjust that sequence, maybe look at doing the long run on Saturday instead.
As I headed out on Tuesday morning, Sunday's long run was still very much in the legs. They were heavy from the off, and I suppose the entire weeks high distance was there.
One mile warmup as usual, 7:20. The plan was for 6 miles at 6:20. As has been happening a lot lately, I struggled at the off with the pace, and mile 1, although 6:14, felt like a 5k effort, and mile two at 6:18 was the same, so I stopped. I was very disappointed, and to be honest I was just going to quit the session and go home. I decided to try and salvage some slow miles, and ran 1 mile at 7:13, which felt quite easy. That losened me up a bit, including my mood, so I decided to do another two mile set, 6:15, 6:17. Two miles to home at 7:30, and I at least salvaged an 8 mile session, with four hard miles.
Wednesday morning I got up before work and did 8 easy miles, 7:17 average. It seems that just below the 7:20 mile pace is where I am sitting comfortably.
Thursday was speed session, ran in the evening on the track. Two miles warmup to get there at 7:06 avg. The session was to be 8x800, with 90 second recovery between, at faster than 1 mile pace.
I was a bit nervous at how I would fare out with the harder pace. The mile splits, which comprised of two 800's were 5:34, 5:36, 5:32, 5:37. I was very happy with the session, I felt I could have easily done another few sets, well one anyway. Two miles to home at 7:17 avg.
Friday was 7 miles, after a very early start and a very long day, and my motivation to go out was low, but I felt good after it, 7:14 average, and not really pushing.
Saturday was a very easy 10 miles, for a change I was not running solo. I joined a group of three other runners and enjoyed the company. We went early enough, 10am, but even as we finished, temperatures were at 24 degrees, something us Irish are just not built for!
Today's run was to be 16. I was apprehensive about this one for a umber of reasons. Firstly, the 10 miles the day before, and secondly, 16 is the longest run I have done this year. Another scorching day did not help. The run went well, I chose a fairly undulating, but not hilly, route, on a good surface. I carried my bottle of drink, a water and cordial mix, something I hate doing because I think it does affect your form, and ultimately increase the required effort. I definitely felt the effort over the last two miles, again the 22 degrees didn't help, but I finished well enough. Target pace was a 7:20, and in the end it was 7:16 for 16.04 miles.
So again, 56 miles for this week, and very happy with the consistency. Obviously the Tuesday workout sessions might be coming just a bit too early after the long run on Sunday, so I might have to adjust that sequence, maybe look at doing the long run on Saturday instead.
Monday 12 June 2017
Getting Back on Track
After the last few weeks ups and downs, I was determined to try to get some routine back in place this week.
Starting with Monday and out for an easy 10k. I normally record in miles, but the loop is exactly 6.21 miles. Obviously I could have done more, but the plan was set, and I wanted a quality session Tuesday on fresh legs.
Tuesday was a two mile warmup, at what should have been an easy pace,,but was 7 minutes miles exactly. Plan was 5x1 mile repeats, with two minute rest, at 6:00 minute mile pace, and I was even hoping I might be able to squeeze in a 6th. It was a breezy day, but the 1 mile loop is fairly sheltered.
5:57, 5:59, 5:58, 6:00, 5:57. Mile 1 was actually quite tough as I found it hard to get the rhythm right, being up 5 seconds and then dropping back etc, trying to get stride and breathing right. Mile two was easier, warmed up. Mile 3, warmed up, but not easier, definitely feeling the effort now. Mile 4 was tough work, and as I finished I put to bed any notion of a 6th mile. Mile 5 was flat out effort on the last half, but I was at least content that every mile came in under the target (just). 3 very easy mile to cool down to home gave me a good 10 miles for the session.
Up before work early on Wednesday and the 10k loop again. Easy pace effort, and while I noticed the previous day's efforts, it was very doable. For various family reasons I didn't run Thursday, and so I decided on a tempo run. One mile warmup, and then 6 at 6:25. I had considered 6:20 pace, but I wanted to pair it back a bit, making the effort reasonable, instead of pushing too hard and risking bad form running. Turns out I was conservative, 6:17 average for the 6 miles, again, the last mile being almost max effort, with the cooldown to home, 10 miles.
Saturday I was a bit unsure heading out how the legs would react to the previous day. They were certainly heavy, so the 9 miles were very easy pace, 7:49 average, with some over 8 minute pace, but overall finished feeling good.
Sunday long run. Again, a little uncertain of pace or distance starting out. There were some very heavy rain showers, and it was quite breezy again, so I decided to run an easy-ish effort, but trying to hover around the 7:30 mark. Distance, was minimum 13, hoping for 15. Once I got into the stride and warmup, the pace fell naturally somewhere around 7:10, but I knew that was too quick, and dialled it back conciously to 7:20 mark. The miles ticked by easy enough at the pace, up to around 9 miles. The effort was harder for mile 9 and 10, but then it was like breaking an imaginary leash, and the pace flowed again to 7:10, and I allowed it to, knowing I was close to home. Owing to the route, I finished content with 14 good miles, although soaked through.
Today Monday had been marked for the 10k loop, but life got in the way at short notice.
55 miles for the week overall, and back on track, and hopefully it can be sustained and improved.
Starting with Monday and out for an easy 10k. I normally record in miles, but the loop is exactly 6.21 miles. Obviously I could have done more, but the plan was set, and I wanted a quality session Tuesday on fresh legs.
Tuesday was a two mile warmup, at what should have been an easy pace,,but was 7 minutes miles exactly. Plan was 5x1 mile repeats, with two minute rest, at 6:00 minute mile pace, and I was even hoping I might be able to squeeze in a 6th. It was a breezy day, but the 1 mile loop is fairly sheltered.
5:57, 5:59, 5:58, 6:00, 5:57. Mile 1 was actually quite tough as I found it hard to get the rhythm right, being up 5 seconds and then dropping back etc, trying to get stride and breathing right. Mile two was easier, warmed up. Mile 3, warmed up, but not easier, definitely feeling the effort now. Mile 4 was tough work, and as I finished I put to bed any notion of a 6th mile. Mile 5 was flat out effort on the last half, but I was at least content that every mile came in under the target (just). 3 very easy mile to cool down to home gave me a good 10 miles for the session.
Up before work early on Wednesday and the 10k loop again. Easy pace effort, and while I noticed the previous day's efforts, it was very doable. For various family reasons I didn't run Thursday, and so I decided on a tempo run. One mile warmup, and then 6 at 6:25. I had considered 6:20 pace, but I wanted to pair it back a bit, making the effort reasonable, instead of pushing too hard and risking bad form running. Turns out I was conservative, 6:17 average for the 6 miles, again, the last mile being almost max effort, with the cooldown to home, 10 miles.
Saturday I was a bit unsure heading out how the legs would react to the previous day. They were certainly heavy, so the 9 miles were very easy pace, 7:49 average, with some over 8 minute pace, but overall finished feeling good.
Sunday long run. Again, a little uncertain of pace or distance starting out. There were some very heavy rain showers, and it was quite breezy again, so I decided to run an easy-ish effort, but trying to hover around the 7:30 mark. Distance, was minimum 13, hoping for 15. Once I got into the stride and warmup, the pace fell naturally somewhere around 7:10, but I knew that was too quick, and dialled it back conciously to 7:20 mark. The miles ticked by easy enough at the pace, up to around 9 miles. The effort was harder for mile 9 and 10, but then it was like breaking an imaginary leash, and the pace flowed again to 7:10, and I allowed it to, knowing I was close to home. Owing to the route, I finished content with 14 good miles, although soaked through.
Today Monday had been marked for the 10k loop, but life got in the way at short notice.
55 miles for the week overall, and back on track, and hopefully it can be sustained and improved.
Sunday 4 June 2017
Mixing it up with Triathletes
We have always been very lucky with the weather for our local Star Of the sea 5k race, and this year was no exception. It was a beautiful evening, with temperatures of 16 degrees.
The kids ran races also, and it is fair to say that the eldest would probably preferred not to have bothered, but got a medal for her efforts anyway, as everyone did.
The start line was a bit chaotic, and there were some top class runners present, probably due to the generous prise purse. I tried to be as close to the front as possible at the off, which happened a bit unexpectedly. Prior to the race, the intention had been to set the watch to a 5:45 pace, but during the warmup, the legs still felt very heavy, and I just knew in myself that my fitness and speed had slipped over the last few weeks, so I set it for 5:50. The first 1k was not too bad, still just a few eager runners to pass in order to settle in with the familiar faces. I found myself running pretty comfortably, and at 1 mile showed 5:48. I had broken away from a group and was gradually picking off a few, including the leading lady over the next mile. The race is certainly not easy, and in fact has a net uphill gradient, the finish line being at a substantially higher elevation than the start.
The only runner to pass me was Mick Traynor of Raheny shamrocks, whom I has just passed myself, but I could in no way be disappointed by that, the only reason I even was in the same area is that he is recovering from illness. No other runner passed me for the race. The final stretch of just over 1k is all uphill, and there were two runners just ahead of me whom I was sure I would catch on that hill, but I surprised myself, I a bad way, by not having the effort in the legs to overtake them, and in the run to the finish I was always behind them, finishing in 18:08. It was an all out effort at the end, but while three weeks ago I would have hoped to come in just under 18 minutes, and 20th overall, 5th M40, it was I could reasonably expect given the lack of mileage, and the silly decisions of the previous few days.
Wednesday was an 8 mile easy run at 7:20 average. Thursday I had no run, early start late finish, and it was raining outside. I just didn't have the will to go out and get soaked, so I allowed myself the luxury of just skipping the session.
Friday, I felt a lot better for the rest day. Two miles warmup, and a 4 mile run around the track, not exactly at tempo effort, but hard enough to be striding out, 6:07, 6:09, 6:14, 6:11. Two miles to cool down.
Saturday I flew to Slovakia to support Brian at a half ironman distance event, run by the challenge events group, at the Xbionic centre just outside Bratislava. The venue is truly amazing, a world class sports facility. Brian did very well, and the event left me slightly in awe of the athletes, all of whom had qualified through placing 5th or higher in their respective national championship race for the brand. We got to meet all the top world class athletes at the post event party, Brian was particularly happy with meeting double Olympic champion Alistair Brownlee.
A very early flight home today, and after a few hours sleep, I managed to get out for 9 miles, in the rain. Despite the drenching, I enjoyed the run, and here is where the messing stops.
No scheduled trips to USA, UK, or anywhere else until September, so I have no excuses now to not get some solid training done over the next three months. I will have to pick any races I plan carefully, and I do not plan to do many. Next target is likely to be Dunsaughlin 10k, but I am afraid I might have left it a bit late to get into the shape I would like to be in for that race, we will have to see what I can achieve over the next week weeks.
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