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