No time to visit the track tonight (airport run to pick up my Dad) so was faced with running the mile reps in Claregalway. Very poor conditions after a glorious day yesterday - lots of rain and wind to deal with. I decided on a new stretch of road to run the reps, flat as you'd get on a country road and pretty straight. The trouble was one direction was straight into the wind, plus there were lots of puddles to dodge. I don't think my heart was really in this session from the start...
I ran a 2.7km warm-up, and then planned to used the Garmin in interval mode to record the 1,600m efforts. Odd number reps were into the wind. Here are the times:
1) ??? - didn't start the watch, had to guess the distance and probably ran about 1,500m - no idea of time
2) 5:11
3) estimate 5:20 - thought I'd reached the end of the rep but had pulled up 100m short, had to start running again after stopping for about 10 seconds...
4) 5:12
5) 5:18
6) 5:08
A very tough slog. After having a nightmare with the watch I got annoyed and channelled my frustration into the last 3 reps where I went okay. Soaked at the end - at the start I was trying to dodge the puddles but near the end I just didn't have the energy and just ploughed straight through them. Also still struggling with the dead leg. Lots of excuses.
A warm-down of 2.5kms. All up 14.7kms. I'd say I averaged about 5:14 for each "mile" and that's below 3:15/km pace. Probably quite good going all things considered.
Tuesday, July 31, 2012
Monday, July 30, 2012
Race Week
The start of the Galway races this week. Pub landlords around town will be rubbing their hands together...
An easy run for me today. Local loop of 11.1kms in 46:56 (4:14's). Legs very heavy and not helped by walking into the bed during the night and giving my right thigh a real whack. Not good.
Forgot to mention the darts yesterday. Another Taylor Vs Wade final and what promised to be a great match was a bit of an anti-climax. Taylor eventually won 18-15 but wasn't at his best, and Wade must be kicking himself because if he played like he did in the previous rounds he would have won by some margin. A hundred grand for just over a weeks work throwing darts isn't bad I suppose...
An easy run for me today. Local loop of 11.1kms in 46:56 (4:14's). Legs very heavy and not helped by walking into the bed during the night and giving my right thigh a real whack. Not good.
Forgot to mention the darts yesterday. Another Taylor Vs Wade final and what promised to be a great match was a bit of an anti-climax. Taylor eventually won 18-15 but wasn't at his best, and Wade must be kicking himself because if he played like he did in the previous rounds he would have won by some margin. A hundred grand for just over a weeks work throwing darts isn't bad I suppose...
Sunday, July 29, 2012
Quick Turnaround
Out at Dangan for a long run. I met with Fintan and Brian and we started off with a lap of the pitches. Brian had to pull the pin with a dodgy Achilles so that left me and Fintan. We ran out to Barna, then down through Salthill before returning to Dangan.
The time was 1:59:00. Distance is an estimate based on pace - it wasn't quick and I think we were ticking along at just under 4:30/km pace. I reckon 26.5kms is about right.
That's 105.8km for the week. That's 4 weeks on the trot now where I've cracked the ton - to be honest it feels like I'm back in marathon training. I have felt really tired the last month and despite a few decent runs here and there, I think my general form is not where it should be. I'm certainly not running as well as I was this time last year. Hopefully it will all come good soon. I just need a decent run to get my confidence back...
The time was 1:59:00. Distance is an estimate based on pace - it wasn't quick and I think we were ticking along at just under 4:30/km pace. I reckon 26.5kms is about right.
That's 105.8km for the week. That's 4 weeks on the trot now where I've cracked the ton - to be honest it feels like I'm back in marathon training. I have felt really tired the last month and despite a few decent runs here and there, I think my general form is not where it should be. I'm certainly not running as well as I was this time last year. Hopefully it will all come good soon. I just need a decent run to get my confidence back...
Saturday, July 28, 2012
Balla 10km
Round 3 of the Mayo League. It was the 8km course that I ran back in May with 2 additional kms of hills bolted on to the start. Conditions were quite breezy but okay for racing.
After a shortish warm-up of 1.6km and a few pick-ups it was time to get down to business. A good turn-out of quality runners with several Dublin based runners making the journey. Always good to see as you want to race the best runners going round. We were soon underway and there is a nasty climb in the first km of about 500m, then lots of twists and turns. By the time we hit the 8km course at the 2km mark I had settled into a group of 3 (myself, Roger Barrett and Garrett Coughlan). I should add that the 2 leaders were already way ahead so it looked like a race for 3rd spot.
I wasn't looking at the watch and by the time we reached halfway not much had changed. Myself and Roger were running side-by-side with the other guy tucked in behind and the leaders out of sight. The pace felt comfortable but there was no zip in the legs to try and throw in a few surges. By 6km we had reached "Hoopers Hills". Sure enough the 7th km was a tough one and I think it was around this time that Roger fell off the back of the group leaving me chasing Garrett.
I was hoping I could hang on until the last km and try and pull out a quick finish. Through 9km and we made a left hand turn towards the finish. This section was tough as it was an uphill drag running directly into the wind and to my surprise I was leading. That was short-lived as Garrett put in a very mean kick for home with about 500m to go leaving me for dust. I simply had nothing in the legs to try and respond. So I cruised home for 4th place in a time of 33:11.
A good race but a little disappointed with the time - it would have been nice to dip under 33 as I did last year in this race (32:43). I won't beat myself up too much though as I've done a decent block of training and I probably need an easy week to try and freshen up a bit. The one positive I can take us that the pace felt okay and I'd be confident of holding the pace for more than 10kms on a flatter course.
I finished with a 6km warm-down. A super run by Sean Hehir in winning the race in 31:32 to set a new course record. That's a fantastic time - I reckon the hills are worth at least 30 seconds compared to a quick course.
All up 17.6kms for the day. Arrived home late - a few quick beers - then bed.
Splits from the km markers - clearly the 2nd and 3rd ones were out:
1km 3:19
2km 3:46
3km 2:53
4km 3:18
5km 3:15 (16:31)
6km 3:18
7km 3:29
8km 3:20
9km 3:17
10km 3:16 (16:40)
Total 33:11
After a shortish warm-up of 1.6km and a few pick-ups it was time to get down to business. A good turn-out of quality runners with several Dublin based runners making the journey. Always good to see as you want to race the best runners going round. We were soon underway and there is a nasty climb in the first km of about 500m, then lots of twists and turns. By the time we hit the 8km course at the 2km mark I had settled into a group of 3 (myself, Roger Barrett and Garrett Coughlan). I should add that the 2 leaders were already way ahead so it looked like a race for 3rd spot.
I wasn't looking at the watch and by the time we reached halfway not much had changed. Myself and Roger were running side-by-side with the other guy tucked in behind and the leaders out of sight. The pace felt comfortable but there was no zip in the legs to try and throw in a few surges. By 6km we had reached "Hoopers Hills". Sure enough the 7th km was a tough one and I think it was around this time that Roger fell off the back of the group leaving me chasing Garrett.
I was hoping I could hang on until the last km and try and pull out a quick finish. Through 9km and we made a left hand turn towards the finish. This section was tough as it was an uphill drag running directly into the wind and to my surprise I was leading. That was short-lived as Garrett put in a very mean kick for home with about 500m to go leaving me for dust. I simply had nothing in the legs to try and respond. So I cruised home for 4th place in a time of 33:11.
A good race but a little disappointed with the time - it would have been nice to dip under 33 as I did last year in this race (32:43). I won't beat myself up too much though as I've done a decent block of training and I probably need an easy week to try and freshen up a bit. The one positive I can take us that the pace felt okay and I'd be confident of holding the pace for more than 10kms on a flatter course.
I finished with a 6km warm-down. A super run by Sean Hehir in winning the race in 31:32 to set a new course record. That's a fantastic time - I reckon the hills are worth at least 30 seconds compared to a quick course.
All up 17.6kms for the day. Arrived home late - a few quick beers - then bed.
Splits from the km markers - clearly the 2nd and 3rd ones were out:
1km 3:19
2km 3:46
3km 2:53
4km 3:18
5km 3:15 (16:31)
6km 3:18
7km 3:29
8km 3:20
9km 3:17
10km 3:16 (16:40)
Total 33:11
Friday, July 27, 2012
Just enough to call a session
A very easy half an hour today. I literally stopped as soon as I hit 30 minutes (30:01 to be exact) and had chalked up 6.8kms in the process. Racing tomorrow in Balla, Co Mayo, for 10kms of rolling hills...
Thursday, July 26, 2012
More Fartlek
I'm racing on the weekend so decided to take it fairly easy today. I decided on some more fartlek and thought I'd be a bit more structured in my approach. I decided on a "Mona Fartlek" type session - named after the famous Australian marathon runner Steve Moneghetti.
I decided on 2 x 90 seconds, 4 x 60 seconds, 6 x 30 seconds. Recovery was the same time as the efforts and if you were doing this session properly you'd run the efforts hard, then float during the recovery. I took it down a notch or two today and ran the efforts around 3:10 to 3:20 per km pace, and did a slow jog recovery.
After around 20 minutes warm-up I went straight into it. Something different but a bit annoying to keep having to look at the watch. After I got through the efforts I decided that 10 minutes of hard running was a but piss poor so after 4 minutes of jogging I decided to do a further half set (1x90 ,2x60, 3x30). So now up to 15 minutes of quickish stuff.
Then ran home to give me 16.0kms all up in 1:06:17 (average 4:09/km).
I decided on 2 x 90 seconds, 4 x 60 seconds, 6 x 30 seconds. Recovery was the same time as the efforts and if you were doing this session properly you'd run the efforts hard, then float during the recovery. I took it down a notch or two today and ran the efforts around 3:10 to 3:20 per km pace, and did a slow jog recovery.
After around 20 minutes warm-up I went straight into it. Something different but a bit annoying to keep having to look at the watch. After I got through the efforts I decided that 10 minutes of hard running was a but piss poor so after 4 minutes of jogging I decided to do a further half set (1x90 ,2x60, 3x30). So now up to 15 minutes of quickish stuff.
Then ran home to give me 16.0kms all up in 1:06:17 (average 4:09/km).
Wednesday, July 25, 2012
Back to Galway
Today I was down for an easy hour plus run. I decided on 10 miles and the legs felt surprisingly fresh - the only explanation I can give is that I'd spent some time messing around in the pool with the kids after yesteday's run, plus this morning before we left Clane. Perhaps it helped to flush out the legs?
All up 16kms in 1:06:17 (4:09's). If only all runs felt as good as this one...
All up 16kms in 1:06:17 (4:09's). If only all runs felt as good as this one...
Tuesday, July 24, 2012
8 x 800m
A mid afternoon run in Clane. I decided to run outside as the weather didn't look too bad - very still and damp but quite humid. I used my 20 minute warm-up to try and find a suitable course to run my 800s, anything would do - as long as it was safe enough. By chance I stumbled upon a tarmac path down by the river which was about 1.3km in length. Perfect.
I'd set up the Garmin to run my intervals - 800m by 8 off 60 seconds recovery. I was using the path out and back - it was quite flat, perhaps crown shaped so a slight uphill, then a flat section, then downhill at the end. The outwards section was perhaps a little easier. Here are the times:
2:36 (!!!), 2:29, 2:29, 2:29, 2:27, 2:26, 2:26, 2:26
Despite a slow start I was very happy with those times. Perhaps one of the better sessions I have done of late. Again I was feeling tired but that wasn't reflected in the times. The shirt came off after the first 4 - it was that humid and I'd worked up a sweat like I was back on the treadmill.
I finished up with a 3.1km warm-down. All up 12.8kms for the day. Then out in the evening for more socialising...
I'd set up the Garmin to run my intervals - 800m by 8 off 60 seconds recovery. I was using the path out and back - it was quite flat, perhaps crown shaped so a slight uphill, then a flat section, then downhill at the end. The outwards section was perhaps a little easier. Here are the times:
2:36 (!!!), 2:29, 2:29, 2:29, 2:27, 2:26, 2:26, 2:26
Despite a slow start I was very happy with those times. Perhaps one of the better sessions I have done of late. Again I was feeling tired but that wasn't reflected in the times. The shirt came off after the first 4 - it was that humid and I'd worked up a sweat like I was back on the treadmill.
I finished up with a 3.1km warm-down. All up 12.8kms for the day. Then out in the evening for more socialising...
Monday, July 23, 2012
Clane
We moved from Dublin to Clane for a couple of nights in a hotel - but not before more shopping at Ikea and Dundrum shopping centre...
Another late run for me. I decided to make use of the hotel treadmill and it was the most hi-tec machine I have ever used....all the bells and whistles. I wanted to run 10km easy and ended up pushing it a bit, not helped by the fact that it was so hot in the gym. In the end I covered the 10km in 40:58 (4:06/km) and was sweating like you wouldn't believe...
Then back to the hotel room to watch the darts on the laptop. Plus a few beers of course to help replace lost fluids.
Another late run for me. I decided to make use of the hotel treadmill and it was the most hi-tec machine I have ever used....all the bells and whistles. I wanted to run 10km easy and ended up pushing it a bit, not helped by the fact that it was so hot in the gym. In the end I covered the 10km in 40:58 (4:06/km) and was sweating like you wouldn't believe...
Then back to the hotel room to watch the darts on the laptop. Plus a few beers of course to help replace lost fluids.
Sunday, July 22, 2012
Long Run With Bells On
More kiddies stuff during the day. A trip to Dublin Zoo and after being on the feet all day it was going to be another tough evening run...
The plan called for up to 45 minutes at half marathon pace (depending on fitness level). As part of a long run of around 1 hour 45 minutes. I was going to make this as easy as possible so I used the same route as I ran the previous day doing my tempo run heading out towards Howth - with the benefit of a good tail wind.
I did about 20 minutes warm-up, and was to start the effort at a tower marked "East Point" - which I think was near a train station. I started quickly and didn't feel too bad but I gradually started to slow a little as I ran down the prom. I was offered a sexual favour by a girl down on the prom as I ran past - all I could do was smile and laugh as I ticked by at 3:20/km pace. She started to chase after me - she must have thought I wasn't that way inclined. That's what I like about Dublin - the locals seem to be very accommodating!!!
Moving on, at about 30 minutes the cycle path came to an end and I was on a normal path. I considered stopping but decided to soldier on to 11kms. The last km was the toughest - slight uphill plus a junction to deal with. I ended up running 11kms on the knocker in 36:51 (3:21/km pace). That sounds impressive but there was quite a strong wind driving me along the whole way which was worth a good bit...
Then the run back. A slow slog home into the wind. I couldn't wait to get it over with. I ended up with a total running time of 1:49:03 covering 27kms (at an average pace of 4:02/km).
That's 100.6km for the week. Absolutely shot to bits...
The plan called for up to 45 minutes at half marathon pace (depending on fitness level). As part of a long run of around 1 hour 45 minutes. I was going to make this as easy as possible so I used the same route as I ran the previous day doing my tempo run heading out towards Howth - with the benefit of a good tail wind.
I did about 20 minutes warm-up, and was to start the effort at a tower marked "East Point" - which I think was near a train station. I started quickly and didn't feel too bad but I gradually started to slow a little as I ran down the prom. I was offered a sexual favour by a girl down on the prom as I ran past - all I could do was smile and laugh as I ticked by at 3:20/km pace. She started to chase after me - she must have thought I wasn't that way inclined. That's what I like about Dublin - the locals seem to be very accommodating!!!
Moving on, at about 30 minutes the cycle path came to an end and I was on a normal path. I considered stopping but decided to soldier on to 11kms. The last km was the toughest - slight uphill plus a junction to deal with. I ended up running 11kms on the knocker in 36:51 (3:21/km pace). That sounds impressive but there was quite a strong wind driving me along the whole way which was worth a good bit...
Then the run back. A slow slog home into the wind. I couldn't wait to get it over with. I ended up with a total running time of 1:49:03 covering 27kms (at an average pace of 4:02/km).
That's 100.6km for the week. Absolutely shot to bits...
Saturday, July 21, 2012
Dublin
A testing day. Struggling a bit with the excesses of the previous night and then the drive to Dublin for a 4 day break with the wifey and dustbin lids.
We were staying in Clontarf but before that we did a spot of shopping in Dundrum, then out to Sandyford to take the kids to Imaginosity (a kids museum/activity centre). A good day and by the time we got back to the apartment I was knackered. So it was to be a late night run - the schedule called for an easy start to the run, picking up the pace for the second half. Not knowing the area I ran down to the local park, did a lap, then headed out by the water along the prom towards Howth. I tried to lift the pace after the turnaround, but didn't really have anything in the tank. I ended up with 15.1kms in 1:02:45 (4:09's). A few beers in the evening as I'm on my hols and all that...
Tomorrow is another toughie. More evening running - a long run at that with a tempo session thrown in for good measure. Looking forward to that - not...
We were staying in Clontarf but before that we did a spot of shopping in Dundrum, then out to Sandyford to take the kids to Imaginosity (a kids museum/activity centre). A good day and by the time we got back to the apartment I was knackered. So it was to be a late night run - the schedule called for an easy start to the run, picking up the pace for the second half. Not knowing the area I ran down to the local park, did a lap, then headed out by the water along the prom towards Howth. I tried to lift the pace after the turnaround, but didn't really have anything in the tank. I ended up with 15.1kms in 1:02:45 (4:09's). A few beers in the evening as I'm on my hols and all that...
Tomorrow is another toughie. More evening running - a long run at that with a tempo session thrown in for good measure. Looking forward to that - not...
Friday, July 20, 2012
The Fall
Still struggling on. Just seem to have no mojo at the moment. An easy local run of 11.1kms in 47:46 (4:18's).
Out in the evening to see "The Fall". They've been around for 30 years or so and I'd never seen them and I wasn't going to give up the opportunity to see them at the Roisin Dubh here in Galway. I met with a few mates and there was a good buzz around town for the Arts Festival. The band took to the stage around 10pm and I wasn't sure what to expect when Mark E Smith stumbled on. He looked like a cross between Alex Higgins and Yoda out of Star Wars. I couldn't understand a word he was saying but I was mesmerised from start to end. The band were very tight and despite one moment where MES forgot his words (passed the mike to the crowd where a bloke sang every word perfectly), it was a great night. I've never laughed so much during a gig - the MES facial expressions and mannerisms where legendary. He kept eyeing up the microphone stand like he'd never seen one before. A class night - 9 out of 10.
Out in the evening to see "The Fall". They've been around for 30 years or so and I'd never seen them and I wasn't going to give up the opportunity to see them at the Roisin Dubh here in Galway. I met with a few mates and there was a good buzz around town for the Arts Festival. The band took to the stage around 10pm and I wasn't sure what to expect when Mark E Smith stumbled on. He looked like a cross between Alex Higgins and Yoda out of Star Wars. I couldn't understand a word he was saying but I was mesmerised from start to end. The band were very tight and despite one moment where MES forgot his words (passed the mike to the crowd where a bloke sang every word perfectly), it was a great night. I've never laughed so much during a gig - the MES facial expressions and mannerisms where legendary. He kept eyeing up the microphone stand like he'd never seen one before. A class night - 9 out of 10.
Thursday, July 19, 2012
10 Miles Not So Easy
An hour of quick/slow stuff. Basically the same session as I did on July 5th (fartlek). Again I found this session very tough and I was tired come the end. Maybe it's trying to run quick in the heavy joggers that does it, or perhaps me trying to attack the hills is the culprit.
All up 16.kms in 1:03:33 (ave 3:58's). The average speed during the fartlek was nearer 3:50/km but the overall pace was slower due to the warm-up/down.
All up 16.kms in 1:03:33 (ave 3:58's). The average speed during the fartlek was nearer 3:50/km but the overall pace was slower due to the warm-up/down.
Wednesday, July 18, 2012
10 Miles Easy
An easy recovery run today. The legs were a bit sore - probably as a result of the triple jump....all up 16.0kms in 1:10:24 (4:24's).
Tuesday, July 17, 2012
Galway 5,000m
A tough old slog was in store tonight. It had been raining all day and it was very windy. Upon arrival I had time to register, then run a lap of the pitches before running a few strides watching some of the other races on the card.
Just before the mens 5,000m was due to start we had another downpour. Just to keep the track nice and damp. I couldn't seem to get motivated and I'm not even sure how many toed the line, perhaps 20 or so? We were soon off and I hit the front for a pedestrian first lap. Nobody wanted to take up the pace and I think we ran 81 seconds. The second lap wasn't much quicker - we had a tough breeze running the home straight but a nice cruise section along the back straight. I think the time was 2:38 through 800m and I then decided to lift the pace to try and shake things up. I had Peter and Keith for company (through 1km in 3:14) and then 3 laps in 3:48 (a 70 second lap!).
That move resulted in the lead group of 3 opening up a slight gap on the chasers. From this point it was a game of cat and mouse. Peter would surge a few sections, I would try and respond, with the lead swapping over a few times. Keith sat on our backs (sensible) letting the 2 of us slog it out. I don't recall too much detail but I remember getting shouted at a lot to lift the pace - bloody hard though in those conditions. Sure enough the laps continued to count down but I don't have any splits to report.
I'd say with 3 laps to go I was still in front, with Peter and Keith right behind. My chance to win was going to be a quick last lap. I tried to cover off any moves and was confident I could run a decent last lap if I was still leading. I opened up a miniscule gap with a couple of laps to go and I think Keith was starting to feel the pinch (thank the Lord as with his finishing speed he would have been all over me like a cheap suit). Last lap time and I lifted the pace with the benefit of the wind along the back straight then gritted the teeth for a quick last 200m. Very pleased to stumble across the line for the win in a time of 15:49. Peter second and Keith 3rd (well done guys).
I can't say I enjoyed that one bit. Very tough going and it felt like I was red-lining for most of the second half of the race. I ran 15:14 for this race last year and it felt much easier. That said my training last year was very 5km focused (lots of 5km races topped up with 400m rep sessions). This year it has been all about the marathon and the longer stuff. It seems my speed has suffered as a result!
Then for a bit of fun I headed over to the long jump pit for the triple jump competition - my best attempt to try and get injured! Having not done this for 25 years I felt a bit out of my depth. A quick bit of coaching from a few fellow competitors and I marked out my run-up. Again this was tough - jumping into the wind with the rain still falling. To my amazement I tried 3 jumps and had 3 successful attempts. The best being a mediocre 8m 90cm which surprisingly makes me the Galway masters triple jump champion!
Then 8 laps of the track and a lap of the pitches as a warm-down. All up 15.4kms for the day. Legs will no doubt be sore tomorrow so will just run easy to recover.
Just before the mens 5,000m was due to start we had another downpour. Just to keep the track nice and damp. I couldn't seem to get motivated and I'm not even sure how many toed the line, perhaps 20 or so? We were soon off and I hit the front for a pedestrian first lap. Nobody wanted to take up the pace and I think we ran 81 seconds. The second lap wasn't much quicker - we had a tough breeze running the home straight but a nice cruise section along the back straight. I think the time was 2:38 through 800m and I then decided to lift the pace to try and shake things up. I had Peter and Keith for company (through 1km in 3:14) and then 3 laps in 3:48 (a 70 second lap!).
That move resulted in the lead group of 3 opening up a slight gap on the chasers. From this point it was a game of cat and mouse. Peter would surge a few sections, I would try and respond, with the lead swapping over a few times. Keith sat on our backs (sensible) letting the 2 of us slog it out. I don't recall too much detail but I remember getting shouted at a lot to lift the pace - bloody hard though in those conditions. Sure enough the laps continued to count down but I don't have any splits to report.
I'd say with 3 laps to go I was still in front, with Peter and Keith right behind. My chance to win was going to be a quick last lap. I tried to cover off any moves and was confident I could run a decent last lap if I was still leading. I opened up a miniscule gap with a couple of laps to go and I think Keith was starting to feel the pinch (thank the Lord as with his finishing speed he would have been all over me like a cheap suit). Last lap time and I lifted the pace with the benefit of the wind along the back straight then gritted the teeth for a quick last 200m. Very pleased to stumble across the line for the win in a time of 15:49. Peter second and Keith 3rd (well done guys).
I can't say I enjoyed that one bit. Very tough going and it felt like I was red-lining for most of the second half of the race. I ran 15:14 for this race last year and it felt much easier. That said my training last year was very 5km focused (lots of 5km races topped up with 400m rep sessions). This year it has been all about the marathon and the longer stuff. It seems my speed has suffered as a result!
Then for a bit of fun I headed over to the long jump pit for the triple jump competition - my best attempt to try and get injured! Having not done this for 25 years I felt a bit out of my depth. A quick bit of coaching from a few fellow competitors and I marked out my run-up. Again this was tough - jumping into the wind with the rain still falling. To my amazement I tried 3 jumps and had 3 successful attempts. The best being a mediocre 8m 90cm which surprisingly makes me the Galway masters triple jump champion!
Then 8 laps of the track and a lap of the pitches as a warm-down. All up 15.4kms for the day. Legs will no doubt be sore tomorrow so will just run easy to recover.
Monday, July 16, 2012
Happy 4th birthday!
To my son Conor. Where have the last 4 years gone?
No running today. I spent all day playing Lego and Scalextric. Another day of healthy eating - Supermacs and more cake.
Track 5,000m tomorrow. The Galway County championships. Looking forward to that like a hole in the head...
No running today. I spent all day playing Lego and Scalextric. Another day of healthy eating - Supermacs and more cake.
Track 5,000m tomorrow. The Galway County championships. Looking forward to that like a hole in the head...
Sunday, July 15, 2012
Week 2 done and dusted
Just myself and Owen today out at Roscam. A similar run to last Sunday but we changed the route a little out in Maree to run some of the 8km course. All 4 seasons of weather today. Very odd.
We deliberately took it nice and easy. I wanted to test the leg (seemed a little tight but fine). All up 26.7kms in 2:02:26 (4:35's). I felt much better than last week come the end of the run - probably due to the more relaxed pace.
That's exactly 111kms for the week (Nelson). A couple of tidy weeks in the bank.
We deliberately took it nice and easy. I wanted to test the leg (seemed a little tight but fine). All up 26.7kms in 2:02:26 (4:35's). I felt much better than last week come the end of the run - probably due to the more relaxed pace.
That's exactly 111kms for the week (Nelson). A couple of tidy weeks in the bank.
Saturday, July 14, 2012
6 x 4 minutes off 60 seconds
A similar session to Thursday. Today I was running solo so that makes it a bit tougher. Again quite windy but it seemed to be more of a cross wind. I was using the same course and after a slow start, I settled into some decent running. Here are the paces per km:
3:23/3:15/3:15/3:12/3:13/3:12
A tough enough session off only 60 seconds. The last effort should have been quicker but I let my concentration wander.
I noticed on the run home that my right quad was a bit sore. Later in the day it was apparent that I'd picked up a slight thigh strain. Nothing serious I hope. All up 14.5kms with warm-up/down.
We hosted our first ever kids birthday party today. Ten kids and a bouncy castle. Not as bad as I was expecting! My diet for the day was primarily made up of cocktail sausages and cake.
3:23/3:15/3:15/3:12/3:13/3:12
A tough enough session off only 60 seconds. The last effort should have been quicker but I let my concentration wander.
I noticed on the run home that my right quad was a bit sore. Later in the day it was apparent that I'd picked up a slight thigh strain. Nothing serious I hope. All up 14.5kms with warm-up/down.
We hosted our first ever kids birthday party today. Ten kids and a bouncy castle. Not as bad as I was expecting! My diet for the day was primarily made up of cocktail sausages and cake.
Friday, July 13, 2012
More running
Well I managed to get my massage late last night. Quite a painful one - my own fault as I'd left it too long.
Decided to have a trot out today to test out the new legs. I wasn't feeling great and had no spring in the step. Ended up with 9.5kms in 40:38 (4:17's).
Decided to have a trot out today to test out the new legs. I wasn't feeling great and had no spring in the step. Ended up with 9.5kms in 40:38 (4:17's).
Thursday, July 12, 2012
5 x (3 mins / 1 min)
Woke up at 7:05am and out the door by 7:15am (still drinking my coffee on the doorstep). Fintan and Owen as company as we did a warm-up to the location where I run a lot of my local speedwork. Finally a lovely sunny day - it will no doubt be raining by lunchtime...
We decided to do the 3 mins/1 min in the same direction, then turn and run the opposite direction the next set. That meant 3 uphill sets into the breeze and only 2 with the benefit of the wind/course. Poor planning on my part! The recovery was 60 seconds between the 3 and 1 minute, with 90 seconds between sets. Here are the paces for the session courtesy of the Garmin:
3:15/3:01,3:04/2:52,3:09/2:58,3:05/2:52,3:12/2:55
Pleased with those as the legs felt tired, plus it's difficult to get the legs moving when you've only been awake for less than 30 minutes!
With the warm-down that gives me 13.8kms for the day. Round numbers I ran 6.6km during the 20 minutes of effort at an average pace of 3:02/km. No wonder I was knackered at the end...
The plan is to take a rest day tomorrow and try and get a rub.
We decided to do the 3 mins/1 min in the same direction, then turn and run the opposite direction the next set. That meant 3 uphill sets into the breeze and only 2 with the benefit of the wind/course. Poor planning on my part! The recovery was 60 seconds between the 3 and 1 minute, with 90 seconds between sets. Here are the paces for the session courtesy of the Garmin:
3:15/3:01,3:04/2:52,3:09/2:58,3:05/2:52,3:12/2:55
Pleased with those as the legs felt tired, plus it's difficult to get the legs moving when you've only been awake for less than 30 minutes!
With the warm-down that gives me 13.8kms for the day. Round numbers I ran 6.6km during the 20 minutes of effort at an average pace of 3:02/km. No wonder I was knackered at the end...
The plan is to take a rest day tomorrow and try and get a rub.
Wednesday, July 11, 2012
Racing
The schedule calls for a longish mid-week run building up to 1hr 30 mins. Keep the pace relaxed as this is the meat in the sandwich between speed workouts either side (Tue/Thu) - so best not to overdo it. I decided to do something a bit different so ran up to the Galway Racecourse from home, then did a lap of the course (at about the same pace as any horse that I back), then ran home. All up 17.9kms in 1:16:00 (4:14's). Not a bad run but it means that 90% of the time you are on the shoulder of the main road which means you have to keep your wits about you.
I finished the run around 9pm and another quick turnaround as I'm meeting the guys at 7:15am tomorrow morning for some more quick stuff...
I finished the run around 9pm and another quick turnaround as I'm meeting the guys at 7:15am tomorrow morning for some more quick stuff...
Tuesday, July 10, 2012
3 x 12 minutes
The track was out of action tonight due to county races so I decided to run locally for this session. Another windy old evening and there was no avoiding it so it was going to hamper certain legs of the run.
The recovery was 3 minutes and after 3.4kms warm-up I was good to go. I started where I normally run my 5 minute efforts but kept running the same direction for the full 12 minutes. It was a tough start running gradual uphill for 4 minutes, then 8 minutes running directly into the wind. Pace 3:28/km.
The second effort was much easier as I simply did the same section in reverse with the benefit of the wind/course. Pace 3:23/km.
The last effort I decided to run 6 minutes out, then turn and run back. Again the first 6 minutes were tough and I deliberately turned just over 6 minutes as I knew I could run the second half quicker. That's how it turned out and I probably ran the last 6 minute at below 3:20/km pace as my average for the 12 minutes was 3:23/km.
The same 3.4kms slow run home to give me 17.5kms for the day. Done and dusted. A good session in tough conditions with close to 11kms run at a decent clip.
In other news England hammer the Aussies 4-0 in the one day series. It's getting a bit boring now - they can't even give us a decent game!
The recovery was 3 minutes and after 3.4kms warm-up I was good to go. I started where I normally run my 5 minute efforts but kept running the same direction for the full 12 minutes. It was a tough start running gradual uphill for 4 minutes, then 8 minutes running directly into the wind. Pace 3:28/km.
The second effort was much easier as I simply did the same section in reverse with the benefit of the wind/course. Pace 3:23/km.
The last effort I decided to run 6 minutes out, then turn and run back. Again the first 6 minutes were tough and I deliberately turned just over 6 minutes as I knew I could run the second half quicker. That's how it turned out and I probably ran the last 6 minute at below 3:20/km pace as my average for the 12 minutes was 3:23/km.
The same 3.4kms slow run home to give me 17.5kms for the day. Done and dusted. A good session in tough conditions with close to 11kms run at a decent clip.
In other news England hammer the Aussies 4-0 in the one day series. It's getting a bit boring now - they can't even give us a decent game!
Monday, July 09, 2012
Plodding on
Still no sign of summer here in Ireland. Overcast and windy is as good as it gets at the moment. I trotted out locally for 11.1kms in 46:33 (4:12's). The legs have been feeling a bit better of late despite still not having a massage. Must be the Kinetica working!
Sunday, July 08, 2012
Quick turnaround
Just over 12 hours after yesterday's evening race I was out at Roscam with Fintan and Owen for a long run. We headed out through Oranmore and then on to Maree admiring all the big houses that make up this beautiful part of the world. Conditions were a little breezy and when we turned on 1hr 06 for the run home the back of the legs/buttocks were already sore.
I took the short option on the way back as I was feeling really tired whilst the other 2 did the honourable thing to run the full out and back course. All up 27.4kms for me in 1:59:26 (4:22's).
Happy with that and a decent week of training completed (114.8km). Just got to keep it going now...
I took the short option on the way back as I was feeling really tired whilst the other 2 did the honourable thing to run the full out and back course. All up 27.4kms for me in 1:59:26 (4:22's).
Happy with that and a decent week of training completed (114.8km). Just got to keep it going now...
Saturday, July 07, 2012
Headford 8km
The schedule called for a long tempo run today. I got talked into using the race out at Headford for the session with the aim of running at dream target HMP. So that's 3:19/km to achieve the magical sub 70.
Difficult to front for a race but not be in race mode. Arrived at Headford and ran just over 4kms as a warm-up with my wingman Fintan. We decided to run together. Michael Shannon was running fresh after a 1:11 half marathon victory earlier in the day in Achill! Apparently a very tough course, plus a windy day which made that time all the more special.
We lined up and I hit the front with Fintan and Michael in close company. It's a tough uphill drag the first 600m or so, and then you hit the main road where you have a nice fast section. The three of us stuck together and I was sticking to the target pace which felt comfortable. I wasn't paying too much attention to the watch and we were soon turning off the main road onto the smaller country lanes where the course becomes a good bit tougher.
Through halfway and the three of us remained together. The 5th km is tough - a long uphill drag and although it didn't seem like we had slowed, the splits tell the story. More drags in the next couple of kms and with one km this is what happened....
Michael made a move and I then spoke to Fintan as to what to do - stick with target pace or try and run him down! In this time Michael had already opened up a nice gap and that perhaps gave me the reason to keep going as we were for that bit longer. As we rounded the final corner with 700m to go I had a re-think and started to wind up the pace a little. I felt pretty good and I was sure I was closing. I then pushed for a minute and I was definitely closing but I'd left it too late and Michael had me covered. Comedy racing at its best!
I eventually crossed the line in 26:21 (3:18's) some 5 seconds behind Michael for second place. Happy with the time as it felt okay - but the though of maintaining that pace for 21.1kms leaves me scratching the head a little...
I knew it was dangerous to run a session in a race as the competitive streak in me was always likely to surface. Today I was mixing my drinks and it got messy. I'm still smiling though and a good session in the bank.
I finished up with a 8.2km warm-down with Fintan who had a super run finishing just behind me. That's 20.3kms for the day. A big well done to Michael. To run that race with a half in the legs just shows the talent this man has.
Here are the splits:
1km 3:19
2km 3:14
3km 3:18
4km 3:20 (13:11)
5km 3:28
6km 3:21
7km 3:14
8km 3:07 (13:10)
Total 26:21
As a footnote, in comparison to last year I was 30 seconds slower today. Interestingly, the first 4kms were 37 seconds slower - with the final 4kms today being run 7 seconds quicker. I think this basically shows I went out too hard last year and paid for it in the back half of the course where you hit the hills.
Difficult to front for a race but not be in race mode. Arrived at Headford and ran just over 4kms as a warm-up with my wingman Fintan. We decided to run together. Michael Shannon was running fresh after a 1:11 half marathon victory earlier in the day in Achill! Apparently a very tough course, plus a windy day which made that time all the more special.
We lined up and I hit the front with Fintan and Michael in close company. It's a tough uphill drag the first 600m or so, and then you hit the main road where you have a nice fast section. The three of us stuck together and I was sticking to the target pace which felt comfortable. I wasn't paying too much attention to the watch and we were soon turning off the main road onto the smaller country lanes where the course becomes a good bit tougher.
Through halfway and the three of us remained together. The 5th km is tough - a long uphill drag and although it didn't seem like we had slowed, the splits tell the story. More drags in the next couple of kms and with one km this is what happened....
Michael made a move and I then spoke to Fintan as to what to do - stick with target pace or try and run him down! In this time Michael had already opened up a nice gap and that perhaps gave me the reason to keep going as we were for that bit longer. As we rounded the final corner with 700m to go I had a re-think and started to wind up the pace a little. I felt pretty good and I was sure I was closing. I then pushed for a minute and I was definitely closing but I'd left it too late and Michael had me covered. Comedy racing at its best!
I eventually crossed the line in 26:21 (3:18's) some 5 seconds behind Michael for second place. Happy with the time as it felt okay - but the though of maintaining that pace for 21.1kms leaves me scratching the head a little...
I knew it was dangerous to run a session in a race as the competitive streak in me was always likely to surface. Today I was mixing my drinks and it got messy. I'm still smiling though and a good session in the bank.
I finished up with a 8.2km warm-down with Fintan who had a super run finishing just behind me. That's 20.3kms for the day. A big well done to Michael. To run that race with a half in the legs just shows the talent this man has.
Here are the splits:
1km 3:19
2km 3:14
3km 3:18
4km 3:20 (13:11)
5km 3:28
6km 3:21
7km 3:14
8km 3:07 (13:10)
Total 26:21
As a footnote, in comparison to last year I was 30 seconds slower today. Interestingly, the first 4kms were 37 seconds slower - with the final 4kms today being run 7 seconds quicker. I think this basically shows I went out too hard last year and paid for it in the back half of the course where you hit the hills.
Friday, July 06, 2012
Nice
A quick local run today. The legs felt really good - my new concoction must be working. All up 11.1kms in 45:20 (4:05's).
In the evening I ventured out to the Volvo. Packed everywhere. Queueing for 30 minutes to get served beer in plastic glasses and then too loud to move or have a conversation. Must be getting old. Home by 2am.
In the evening I ventured out to the Volvo. Packed everywhere. Queueing for 30 minutes to get served beer in plastic glasses and then too loud to move or have a conversation. Must be getting old. Home by 2am.
Thursday, July 05, 2012
Hilly Fartlek
Today I was down for a light hilly fartlek run. I haven't done much of this type of training before and I was running solo/local so took the "make it up as you go along" approach.
I decided to push the hills and run easy in between. I would try and lift the pace every 4-5 minutes for different durations and would run say 2 minutes quick, 2 minutes slow, or an effort from this lamp-post to the corner, or from the bottom of the hill to the top. That sort of thing. I was wearing my normal joggers so the efforts weren't particularly quick - no idea of pace but I'd say no quicker than 3:40/km pace. Enough to get the heart rate up though and in all honesty I probably over-did it a bit as I was tired at the end (I stopped the efforts at 50 minutes and run easy until the end).
I ran the same route as yesterday adding on an extra km at the end to get me up to 16kms. Time 1:03:23 so that's an average of 3:58/km.
I recently won some Kinetica stuff which I took delivery of today. My sports nutrition is old skool so I decided to give it a go. So after the run I mixed my first ever 400ml recovery drink which I think was mango and orange flavour. I felt a bit like a drug cheat mixing up my powder and I can't say it looked or tasted very nice. Time will tell if it does any good. I also have multi-vitamins, protein bars, gels, the full shooting match. I'll probably grow an extra head or something - you see that sort of thing all the time being from Norwich...
Easy run tomorrow, tempo on Saturday and long run on Sunday. Legs feel very tired and I'm in desperate need of a massage (last one was pre-London).
I decided to push the hills and run easy in between. I would try and lift the pace every 4-5 minutes for different durations and would run say 2 minutes quick, 2 minutes slow, or an effort from this lamp-post to the corner, or from the bottom of the hill to the top. That sort of thing. I was wearing my normal joggers so the efforts weren't particularly quick - no idea of pace but I'd say no quicker than 3:40/km pace. Enough to get the heart rate up though and in all honesty I probably over-did it a bit as I was tired at the end (I stopped the efforts at 50 minutes and run easy until the end).
I ran the same route as yesterday adding on an extra km at the end to get me up to 16kms. Time 1:03:23 so that's an average of 3:58/km.
I recently won some Kinetica stuff which I took delivery of today. My sports nutrition is old skool so I decided to give it a go. So after the run I mixed my first ever 400ml recovery drink which I think was mango and orange flavour. I felt a bit like a drug cheat mixing up my powder and I can't say it looked or tasted very nice. Time will tell if it does any good. I also have multi-vitamins, protein bars, gels, the full shooting match. I'll probably grow an extra head or something - you see that sort of thing all the time being from Norwich...
Easy run tomorrow, tempo on Saturday and long run on Sunday. Legs feel very tired and I'm in desperate need of a massage (last one was pre-London).
Wednesday, July 04, 2012
Coopers
The schedule called for 60-90 minutes on a Wednesday. I decided to ease into it with an hour. I ran mid afternoon and about halfway through the run it started bucketing down. Very heavy rain and completely soaked through. It wasn't cold and had to run through ankle deep water in places. Quite good fun I suppose.
All up 14.9kms in 1:02:12 (4:10's). The route was measured using MapMyRun so it's probably nearer to 13kms...
I spotted Coopers Pale Ale in Tescos. And it was on special. Couldn't resist buying some for old times sake. Very nice too.
All up 14.9kms in 1:02:12 (4:10's). The route was measured using MapMyRun so it's probably nearer to 13kms...
I spotted Coopers Pale Ale in Tescos. And it was on special. Couldn't resist buying some for old times sake. Very nice too.
Tuesday, July 03, 2012
When the boat comes in
The Volvo round the world boats arrived overnight at the finish line here in Galway. This event has pretty much taken over the town for the next week or so. I'd say a few of the crew members will be very thirsty...
Not great weather. It juiced down all day but seemed to clear in the evening leaving conditons very damp but overall cool and calm. I got stuck in traffic on the drive to the track so had to abondon the car the wrong side of the river and then run to the track. About 3kms later I was good to go.
The session was 5 x 1600 off 60 seconds. I wanted to run close to 5 minute miles. The times were as follows:
5:02/5:02/5:05/5:02/5:04
Happy enough with that. A slow 3rd rep but I managed to recover for the 4th one and then another slow one to finish with. A tough session off only a miniute. The legs and breathing felt fine but it didn't seem to be quite gelling tonight. Ideally I'd be a second a lap quicker to get them in and around 5 minutes and I guess the wet track might be worth that? I was running solo also so that makes it that bit tougher.
I then ran 4 laps of the track as a warm-down then ran the additonal 3kms back to the car. All up 15.6kms for the day.
Not great weather. It juiced down all day but seemed to clear in the evening leaving conditons very damp but overall cool and calm. I got stuck in traffic on the drive to the track so had to abondon the car the wrong side of the river and then run to the track. About 3kms later I was good to go.
The session was 5 x 1600 off 60 seconds. I wanted to run close to 5 minute miles. The times were as follows:
5:02/5:02/5:05/5:02/5:04
Happy enough with that. A slow 3rd rep but I managed to recover for the 4th one and then another slow one to finish with. A tough session off only a miniute. The legs and breathing felt fine but it didn't seem to be quite gelling tonight. Ideally I'd be a second a lap quicker to get them in and around 5 minutes and I guess the wet track might be worth that? I was running solo also so that makes it that bit tougher.
I then ran 4 laps of the track as a warm-down then ran the additonal 3kms back to the car. All up 15.6kms for the day.
Monday, July 02, 2012
Proper
Okay, proper training starts this week for the national half marathon champs on Sep 2nd.
Eased myself into it with an easy-ish local loop covering the 9.5kms in 39:19 (4:08's). Felt good but I suppose you should after such an easy week last week.
Quadruple lappers on the track tomorrow...
Eased myself into it with an easy-ish local loop covering the 9.5kms in 39:19 (4:08's). Felt good but I suppose you should after such an easy week last week.
Quadruple lappers on the track tomorrow...
Sunday, July 01, 2012
The Stone Roses
Out mid morning for an hours run. I was staying in the Swinton area and ended up doing an out and back run along the main road towards St Helens. I finished up with 16.8kms in 1:12:58 (4:21/km).
That's a massive 65.9kms for the week...
Out in the evening for the Stone Roses. I wasn't really interested in the warm-up bands but Dirty North seemed to be by far the best. About 9:30pm the Stone Roses took to the stage and opened up with "I Want to be Adored". Simply brilliant. It set the tone for the evening with the crowd singing and dancing along to every song. The highlight for me was an extended version of "Fools Gold" mid-set. They finished with "I Am the Resurrection". Very fitting. The musicians were superb and despite Ian Browns vocals being a bit hit and miss, you didn't really notice it due to the singalong factor. Overall the night way exceeded my expectations and it was a truly great show.
That's a massive 65.9kms for the week...
Out in the evening for the Stone Roses. I wasn't really interested in the warm-up bands but Dirty North seemed to be by far the best. About 9:30pm the Stone Roses took to the stage and opened up with "I Want to be Adored". Simply brilliant. It set the tone for the evening with the crowd singing and dancing along to every song. The highlight for me was an extended version of "Fools Gold" mid-set. They finished with "I Am the Resurrection". Very fitting. The musicians were superb and despite Ian Browns vocals being a bit hit and miss, you didn't really notice it due to the singalong factor. Overall the night way exceeded my expectations and it was a truly great show.
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