After the good run on Tuesday, which was on relatively fresh legs, I was looking forward to a solid weeks training ahead, trying to make up for the lack of mileage in the previous week.
Unfortunately, an early start and an overnight out of the country meant no run Wednesday.
Thursday saw me back on n the Irish soil, and after another long day, I eventually got out for a run that evening. The weather was good, and I headed to the track for some harder running.
The usual two mile warmup, and then in to a planned 4x1 mile repeats session.
I wanted to test my 5k pace somewhat, and I also wanted to try and get out of my 1 mile comfort zone pace of 5:50, so I make a concious effort to push the pace on the repeats.
5:41, 5:42, 5:42. Fairly consistent, with the virtual partner on the watch set to 5:45, so all just slightly faster than target. However, the effort was telling, and I knew I needed to save something for the runs ahead in the week, so I split the last mile into 2x800, same pace, which ended up as a 5:36 for the combined mile distance. Two miles to home, and again, happy with the run.
Friday was a bright, but fresher day, and as I had only done two sessions for the week, I decided to do my long run Friday evening, another factor in this decision being that the weather forecast for Saturday was for heavy rain early on.
As I stood outside swinging my legs to get the blood flowing, as I do, they felt quite sore, particularly the quads, the effort of the previous evening very evident. I was not unduly concerned, it usually disappears after 4 or 5 miles. I set out at marathon training pace, 7:20 with 15 miles the target.
In the early miles, the soreness did not dissipate, and the internal soreness I have often experienced after a very hard session was there, but although Thursday's session was hard, I didn't consider it 'very' hard. I pushed on, the pace being really hard work,moping that I would soon find my rhythm. It was an out an back run, so every mile out, added one to the way home. Just after 6 miles, when I hit a particularly long drag uphill, I knew I was in trouble. I turned at that point, consoling myself somewhat that at least I would get 12 in. The next few miles got progressively harder to maintain the pace, and at 10 miles, as the watch beeped, I let it go and slowed to whatever pace I could manage.
That turned out to be just under 8 minute mile pace, but felt a lot slower, and the effort was like a tempo. I would have taken a lift home if I could have gotten one!
I felt physically sick after the run for about an hour, and I can't remember feeling like that after a run in a long time.
Saturday was definitely going to be a rest day, and I made my way to Slane to watch guns and roses play. I enjoyed the gig immensely, almost as good as the first one, although I didn't have to queue for 30 minutes to get a beer at the first one!
Second bad decision. As we had left it late to plan out escape from Slane, we ingeniously decided we would cycle home if all else failed. We stashed the bikes earlier in the day in a nearby field, and after the concert, we went and collected them. We got a lot of cheers from many bemused onlookers as we donned our hi-viz and headlights, and mounted our mountain bikes. The fact that we had enjoyed the services of the beer tent for the evening was irrelevant. Brian is a very accomplished cyclist, me not so. But it was only 15 miles home, sure we would be grand, in our best Irish optimism.
It took just over an hour to get home, and we actually made it back almost an hour before the local bus did (I know this as it emptied its passengers almost directly outside my front door at 2 am).
Sunday evening, I headed out for 8 easy miles, hoping to at least make 40 for the week, but very quickly I realised it was not to be. Whether it was still the Thursday/Friday runs, or the 15 mile cycle, my legs were like blocks of lead, and only struggled to push out 6 easy miles so as not to totally write off the day.
This evening, as I had a rare day off on a Monday, I again ventured out in the evening.
Two easy to start. Our club 5k is tomorrow, so I didn't want to do many miles, or anything particularly taxing, but I did want to asses the state of the legs, so I pushed out 1 hard mile on the track as a little tester. I set the watch for 6:00 pace, and was happy to see 5:53 at a reasonable effort pace, with a bit left. The only worry was that the breathing was quite laboured. I only did 5 miles in total, I am hoping that the legs will have recovered sufficiently to put in a descent effort tomorrow night.
Monday, 29 May 2017
Tuesday, 23 May 2017
Holiday Taper
Off on some well earned holidays this week, which disrupted the training schedule.
I know the hard core runners don't allow such things get in the way of a disciplined approach, but for two reasons I did allow such a thing. 1. The family made me, and 2. The family made me!
Monday last was a rest day after Sunday's 15 miles.
Tuesday was again tempo Tuesday. Initially the plan was for 8 tempo, with some warm up and cool down miles, but a short notice work change put paid to that.
I got the 1 mile warmup done, and then was resigned to a six mile tempo. At the off, I struggled at the faster pace, which seems to be happening a lot at around the 6:20 pace. After mile 1, 6:17, I had the idea to make it two sets of three, but it occurred to me that I had been doing that a lot lately, and that was to the detriment of a consistent longer mileage effort, so I pushed on for a 4 mile block at exactly the 6:20 average. 2 minute break, and a 2 mile rep, 6:19 average, with two easy miles to home.
No run Wednesday as I had a work commitment which meant I was gone from early until late.
Thursday was to be a speed session. Two miles warmup, and 2x2 at 6:10 pace. This was a bit of a cop out really. It was not really a speed session, nor was it a tempo session, but somewhere in the middle. I consoled myself with the theory that it would hopefully help towards the problem with the longer tempos. 8 miles for the session.
Off on the holidays on Friday to a nice warm Spanish destination. No run, I dare not ask!
Saturday was a glorious day of 24 degrees, and I found an hour to escape for a run. I had forgotten my garmin, so I set off for 30 minutes out, and the reciprocal 30 minutes back, at an easy enough pace, which I figured would be 8 miles. Running in the heat was actually not a problem, although I did sweat more than usual and I could notice it later in my thirst levels.
No run Sunday, and I was forbidden on Monday when I mentioned it, too much to do apparently, and the whole 'can you not just take a break for a few days' bit.
Home today, and after some unpacking, I ventured out, the wife glad to get me out of the way (I think). Plan was 12 easy miles, to try and get some miles on the legs, not to mention start to burn some calories! Easy pace was around 7:30 to 7:40, but strangely, the legs felt very strong. He first few hilly miles, and I glided up with little notice, and had difficulty trying to slow down the leg spin on the way down. After 8 miles, with a 7:30 average showing, I decided to let the pace flow, and it went 7:09, 6:53, 6:45, with a concious pull back on mile 12 to 7:12. I was well impressed at how easy it felt. Thinking about it, I all but tapered as I would for a marathon over the last two weeks. A high 50 miles, followed by alternate days of fast running, and then none for two, put me in good shape.
Back to normal now, the only blip on this weeks horizon is a meeting with Axel, Slash and co at an intimate venue called Slane castle this Saturday. 15 miles planned before hand, Sunday might be dubious though.
I know the hard core runners don't allow such things get in the way of a disciplined approach, but for two reasons I did allow such a thing. 1. The family made me, and 2. The family made me!
Monday last was a rest day after Sunday's 15 miles.
Tuesday was again tempo Tuesday. Initially the plan was for 8 tempo, with some warm up and cool down miles, but a short notice work change put paid to that.
I got the 1 mile warmup done, and then was resigned to a six mile tempo. At the off, I struggled at the faster pace, which seems to be happening a lot at around the 6:20 pace. After mile 1, 6:17, I had the idea to make it two sets of three, but it occurred to me that I had been doing that a lot lately, and that was to the detriment of a consistent longer mileage effort, so I pushed on for a 4 mile block at exactly the 6:20 average. 2 minute break, and a 2 mile rep, 6:19 average, with two easy miles to home.
No run Wednesday as I had a work commitment which meant I was gone from early until late.
Thursday was to be a speed session. Two miles warmup, and 2x2 at 6:10 pace. This was a bit of a cop out really. It was not really a speed session, nor was it a tempo session, but somewhere in the middle. I consoled myself with the theory that it would hopefully help towards the problem with the longer tempos. 8 miles for the session.
Off on the holidays on Friday to a nice warm Spanish destination. No run, I dare not ask!
Saturday was a glorious day of 24 degrees, and I found an hour to escape for a run. I had forgotten my garmin, so I set off for 30 minutes out, and the reciprocal 30 minutes back, at an easy enough pace, which I figured would be 8 miles. Running in the heat was actually not a problem, although I did sweat more than usual and I could notice it later in my thirst levels.
No run Sunday, and I was forbidden on Monday when I mentioned it, too much to do apparently, and the whole 'can you not just take a break for a few days' bit.
Home today, and after some unpacking, I ventured out, the wife glad to get me out of the way (I think). Plan was 12 easy miles, to try and get some miles on the legs, not to mention start to burn some calories! Easy pace was around 7:30 to 7:40, but strangely, the legs felt very strong. He first few hilly miles, and I glided up with little notice, and had difficulty trying to slow down the leg spin on the way down. After 8 miles, with a 7:30 average showing, I decided to let the pace flow, and it went 7:09, 6:53, 6:45, with a concious pull back on mile 12 to 7:12. I was well impressed at how easy it felt. Thinking about it, I all but tapered as I would for a marathon over the last two weeks. A high 50 miles, followed by alternate days of fast running, and then none for two, put me in good shape.
Back to normal now, the only blip on this weeks horizon is a meeting with Axel, Slash and co at an intimate venue called Slane castle this Saturday. 15 miles planned before hand, Sunday might be dubious though.
Sunday, 14 May 2017
I'm in the Money!
The plan for this week was a bit undecided, but I knew the minimum amount of miles acceptable, and I also knew what the key sessions should be.
Monday I took as my rest day, and going forward, that will be the plan, as I intend to do the bulk of the long mile sessions on Saturday and Sunday.
Tuesday was a really nice day, and I went out with a 9 mile tempo in mind, just like last week (which didn't happen). Turns out, it didn't happen this week either!
As I was setting out for my tempo loop course, I passed by the local track adjacent to the secondary school. The sports campus has now been separated from the school, and so I enquirys from a grounds man if I could use the track. Sure no bother he said, so I changed up to a speed session.
I did 1 5k run, with the pace set at 5:50 on the watch. I finished it easily enough, 18:04 on the watch. I was really pleased with that, given a previous PB of 17:59, but running on the track which is pancake flat and smooth is very different than running on the road.
3 minute rest, and off for another 5k, this time at 6:05 on the watch, and finishing in 19:02. Again, pleased with that. After that a few easy miles to make 10 for the session.
Wednesday I could feel the effort of the speed session in the legs. 8 easy miles, we're just that for pace, but not for effort. There was a kind of inner soreness, like after a marathon, and the 8 miles were hard won.
Thursday was another rest day, for two reasons. 1, work, 2, there was a local 6k on in Navan on Friday night, and I wanted to keep my options open. It was not certain right up until Friday evening whether or not I could run it, but it turned out I could, so I drove over.
It was a wet evening, but otherwise, good. No wind, and a flat course. The start was heavily congested, and even tough I was only about four rows back, because it was a very wide line, when the gun went, I found myself having to try and get around a lot of overly enthusiastic runners who might have been more suited to a more conservative starting position.
I had the watch set to a 5:50 pace, and the first mile was 5:51, although it felt harder trying to negotiate the obstacle course of runners.
The pace felt comfortable, as well it might as I have been doing that pace so much. Mile 2 was a bit of a shock at 5:56. I hadn't realised I had slowed off the pace, however, it did strike me that the effort felt more like a 10k effort than a 6k effort. The upside was that I hoped it would stand to me in the closing stages.
Mile 3 was a battle, literally. I closed up behind a runner who appeared to be likely to be in my age category. As he glanced at me pulling along side, the same thought obviously struck him.
He 'sportingly' decided to make it difficult for me to pass by pulling out in front of me every time I tried. This got very frustrating, and energy sapping. Eventually, I had to push the effort harder, and I passed him. 5:56.
A nice finish on a track, to come in 22:16, 21st out of 804 runners, and fourth in category.
Fourth, again! Just like Boyne 10k two weeks ago. Well, turns out not. A nice surprise today to receive a nice cheque from Boyne 10k race for third place M40. Turns out some runner was counted in the incorrect category which bumped me up to third. I was well pleased with my winnings, only the second time ever to get some money back.
Saturday was a very hilly 12 mile run, which actually went very well. There was no tiredness in the legs noticeable from the 6k the previous evening, and the pace was an average of 7:30.
Today was to be a high mileage day, although the legs were very tired after the hills yesterday.
I set off with 15 miles planned, and a small bottle of water. As anticipated, the first few miles were tough, but on target of 7:20. As the legs warmed up, the pace flowed easier, and the pace quickened all by itself. The route was certainly not flat, with quite a few drags, but a good surface.
Up to 10 miles felt easy enough, but miles 11 to 15 were a harder effort, however I did finish the 15 at 7:13 average pace. So 50 miles exactly for the week, which was the minimum target.
Monday I took as my rest day, and going forward, that will be the plan, as I intend to do the bulk of the long mile sessions on Saturday and Sunday.
Tuesday was a really nice day, and I went out with a 9 mile tempo in mind, just like last week (which didn't happen). Turns out, it didn't happen this week either!
As I was setting out for my tempo loop course, I passed by the local track adjacent to the secondary school. The sports campus has now been separated from the school, and so I enquirys from a grounds man if I could use the track. Sure no bother he said, so I changed up to a speed session.
I did 1 5k run, with the pace set at 5:50 on the watch. I finished it easily enough, 18:04 on the watch. I was really pleased with that, given a previous PB of 17:59, but running on the track which is pancake flat and smooth is very different than running on the road.
3 minute rest, and off for another 5k, this time at 6:05 on the watch, and finishing in 19:02. Again, pleased with that. After that a few easy miles to make 10 for the session.
Wednesday I could feel the effort of the speed session in the legs. 8 easy miles, we're just that for pace, but not for effort. There was a kind of inner soreness, like after a marathon, and the 8 miles were hard won.
Thursday was another rest day, for two reasons. 1, work, 2, there was a local 6k on in Navan on Friday night, and I wanted to keep my options open. It was not certain right up until Friday evening whether or not I could run it, but it turned out I could, so I drove over.
It was a wet evening, but otherwise, good. No wind, and a flat course. The start was heavily congested, and even tough I was only about four rows back, because it was a very wide line, when the gun went, I found myself having to try and get around a lot of overly enthusiastic runners who might have been more suited to a more conservative starting position.
I had the watch set to a 5:50 pace, and the first mile was 5:51, although it felt harder trying to negotiate the obstacle course of runners.
The pace felt comfortable, as well it might as I have been doing that pace so much. Mile 2 was a bit of a shock at 5:56. I hadn't realised I had slowed off the pace, however, it did strike me that the effort felt more like a 10k effort than a 6k effort. The upside was that I hoped it would stand to me in the closing stages.
Mile 3 was a battle, literally. I closed up behind a runner who appeared to be likely to be in my age category. As he glanced at me pulling along side, the same thought obviously struck him.
He 'sportingly' decided to make it difficult for me to pass by pulling out in front of me every time I tried. This got very frustrating, and energy sapping. Eventually, I had to push the effort harder, and I passed him. 5:56.
A nice finish on a track, to come in 22:16, 21st out of 804 runners, and fourth in category.
Fourth, again! Just like Boyne 10k two weeks ago. Well, turns out not. A nice surprise today to receive a nice cheque from Boyne 10k race for third place M40. Turns out some runner was counted in the incorrect category which bumped me up to third. I was well pleased with my winnings, only the second time ever to get some money back.
Saturday was a very hilly 12 mile run, which actually went very well. There was no tiredness in the legs noticeable from the 6k the previous evening, and the pace was an average of 7:30.
Today was to be a high mileage day, although the legs were very tired after the hills yesterday.
I set off with 15 miles planned, and a small bottle of water. As anticipated, the first few miles were tough, but on target of 7:20. As the legs warmed up, the pace flowed easier, and the pace quickened all by itself. The route was certainly not flat, with quite a few drags, but a good surface.
Up to 10 miles felt easy enough, but miles 11 to 15 were a harder effort, however I did finish the 15 at 7:13 average pace. So 50 miles exactly for the week, which was the minimum target.
Monday, 8 May 2017
Back to Bad Decisions
As I had tapered somewhat for the week of the Boyne 10k, I wanted to put in a high mileage week this week.
Normally after the hard sessions, of which Boyne most definitely was one, I would normally take the next day as a rest day. I have been finding that it works best for me that way, the easy recovery run concept does not work well in my particular case.
However, as Monday was a nice day, and I had a late start that morning at work, I ventured out.
The first few miles were tough, but as normal, after 4 miles I was warmed up and running pretty easily, so I extended the planned 6 miles to 9.
Tuesday is normally 'tempo Tuesday', and this week,min keeping with the higher mileage concept, the tempo section was to be 9 miles, undecided at the outset between 6:20 or 6:25 pace.
On the warmup mile, it was obvious it was going to be 6:25, I was really feeling the effort.
I set off at the 6:25 pace, and while mile 1 was 6:19, the effort felt like 6:00 minute pace, and I knew this would not be going to plan. Mile 2 6:21. There was no way I was going to push out 9 miles of this effort, so I adjusted the plan. 3x3 miles was the fallback, and so i finished the set on the next mile, with 6:21 average for the 3 miles.
3 minute rest, then off again. The first two miles actually felt good, and at 6:17 and 6:19 I was ahead, but mile 3 again was tough at 6:20 with a loss of form again starting to show itself towards the end of the rep. The object was to try to maintain form, so I broke the next three miles down further to a 1x2 mile, and just a 1 mile to finish. The two mile set went well, and the 1 mile I pushed hard, particularly towards the last 200m, with a 6:11 mile.
Well I was spent! Two miles home again were very hard to slog out, but with 12 miles for the session, it was a really good workout.
I did take Wednesday off!
Thursday is speed day. There is the club 5k coming along shortly, so two miles to warmup, and then 5x1k on the track, with a jog recovery for 200m between each k. The pace was supposed to be my planned 5k pace, but as I haven't run a 5k in a very long time, I set the watch to what I now consider a reasonable 1 mile effort at 5:50. Even tough I was running in kilometres, measured by track distance, the watch was still sounding out at each mile. 5:28, 5:36, 5:42. I finished the session with a 1 mile loop at 5:51, and two easy miles to home, for just under 9 miles in total.
So ordinarily, I would have taken Friday as a rest day after the speed session, but in order to build mileage, I ran Friday. 6 miles, and they felt really difficult. I struggled through every step, and I knew after two miles that it had been a mistake to go out, particularly as I had been up before 5 am to work that day.
Normally, Saturday has been a 9 or 12 mile very hilly run, but this Saturday, after the disastrous run the day before, I struggled with a 9 mile run on a flat course, again feeling very low on energy, and dragging myself around.
Sunday was not much better. I had planned for 13 miles at 7:20 pace. For some reason, my garmin decided not to co-operate, and try as I might, it would not lock on to a signal, so I just left it behind.
Again, I was feeling a bit drained of energy, so I just ran to fell at an easy pace, and I have no idea what it was. I do know I covered 12.5 miles, as it was a course I have run many times.
So in a way the objective was achieved. I did two pretty good sessions, but the weekend was a writeoff, and I did 58 miles or so, so again I achieved the high mileage objective. However, the Friday 6 miles was a mistake, and I will learn from it, and go back to what is working for me.
Normally after the hard sessions, of which Boyne most definitely was one, I would normally take the next day as a rest day. I have been finding that it works best for me that way, the easy recovery run concept does not work well in my particular case.
However, as Monday was a nice day, and I had a late start that morning at work, I ventured out.
The first few miles were tough, but as normal, after 4 miles I was warmed up and running pretty easily, so I extended the planned 6 miles to 9.
Tuesday is normally 'tempo Tuesday', and this week,min keeping with the higher mileage concept, the tempo section was to be 9 miles, undecided at the outset between 6:20 or 6:25 pace.
On the warmup mile, it was obvious it was going to be 6:25, I was really feeling the effort.
I set off at the 6:25 pace, and while mile 1 was 6:19, the effort felt like 6:00 minute pace, and I knew this would not be going to plan. Mile 2 6:21. There was no way I was going to push out 9 miles of this effort, so I adjusted the plan. 3x3 miles was the fallback, and so i finished the set on the next mile, with 6:21 average for the 3 miles.
3 minute rest, then off again. The first two miles actually felt good, and at 6:17 and 6:19 I was ahead, but mile 3 again was tough at 6:20 with a loss of form again starting to show itself towards the end of the rep. The object was to try to maintain form, so I broke the next three miles down further to a 1x2 mile, and just a 1 mile to finish. The two mile set went well, and the 1 mile I pushed hard, particularly towards the last 200m, with a 6:11 mile.
Well I was spent! Two miles home again were very hard to slog out, but with 12 miles for the session, it was a really good workout.
I did take Wednesday off!
Thursday is speed day. There is the club 5k coming along shortly, so two miles to warmup, and then 5x1k on the track, with a jog recovery for 200m between each k. The pace was supposed to be my planned 5k pace, but as I haven't run a 5k in a very long time, I set the watch to what I now consider a reasonable 1 mile effort at 5:50. Even tough I was running in kilometres, measured by track distance, the watch was still sounding out at each mile. 5:28, 5:36, 5:42. I finished the session with a 1 mile loop at 5:51, and two easy miles to home, for just under 9 miles in total.
So ordinarily, I would have taken Friday as a rest day after the speed session, but in order to build mileage, I ran Friday. 6 miles, and they felt really difficult. I struggled through every step, and I knew after two miles that it had been a mistake to go out, particularly as I had been up before 5 am to work that day.
Normally, Saturday has been a 9 or 12 mile very hilly run, but this Saturday, after the disastrous run the day before, I struggled with a 9 mile run on a flat course, again feeling very low on energy, and dragging myself around.
Sunday was not much better. I had planned for 13 miles at 7:20 pace. For some reason, my garmin decided not to co-operate, and try as I might, it would not lock on to a signal, so I just left it behind.
Again, I was feeling a bit drained of energy, so I just ran to fell at an easy pace, and I have no idea what it was. I do know I covered 12.5 miles, as it was a course I have run many times.
So in a way the objective was achieved. I did two pretty good sessions, but the weekend was a writeoff, and I did 58 miles or so, so again I achieved the high mileage objective. However, the Friday 6 miles was a mistake, and I will learn from it, and go back to what is working for me.
Sunday, 30 April 2017
Boyne 10k 2017
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.
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.
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!
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