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?

. 

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!