Saturday, June 27, 2015

The week that was and Irishtown 8km

Mon - Claregalway recovery run 9.5km in 36:19 (3:49's)

Tue - Claregalway recovery run 11.1km in 43:14 (3:54's)

Wed - 2km up, 10km treadmill threshold run 32:24 (3:14's), 1.6km down

Thu - Am- Claregalway recovery run 9.5km in 37:03 (3:54's), Pm - Mayo AC Easy 4.6km

Fri - 2km up, 10km treadmill threshold run 32:17 (3:14's), 2.0km down

Sat - Claremorris easy 7.4kms

Sun - Irishtown 8km in 27:29. All up 18.0km.

Legs in bits at the start of the week so a couple of days recovery.Then a couple of midweek threshold runs on the treadmill. I then raced on Sunday in Irishtown which was the third race in the Move to Improve series. I took it handy on a tough hilly windy day and ran 27:29 to win comfortably. I was threshold zone all the way so decided to run the loop a second time at the same heart rate - this time around a minute slower. A nice 10 mile trot all nicely in the middle of the zone.

That's 87.7kms for the week. I need to get a few more hour long threshold runs completed as I've agreed to run the National Half on August 2nd in Dublin. Looking forward to that.

Here's a photo from Irishtown (credit Tom Hunt):

Sunday, June 21, 2015

Another week and Annaghdown 10km

This week went something like this:

Mon - Claregalway recovery run 9.5kms 37:20 (3:56's)

Tue - AM - 2km up, treadmill 10km threshold run 32;18 (3:14's), 1.6km down. Total 13.6kms.

Tue - PM - easy 6.5kms Tuam AC

Wed - Claregalway recovery run 10.3kms including strides 43:38

Thu - 2km up, Claregalway 10km threshold run 33:50 (3:23's), 1.5km down. Total 13.5kms.

Fri - Claregalway recovery run 9.5kms 36:03 (3:48's)

Sat - Claremorris easy 5.8kms including strides

Sun - Annaghdown 10km 31:58. All up 14.9kms with up/down.

Total for the week 83.6kms

I felt good on my outdoor threshold run on Thursday dipping under 34 for 10km at the bottom of my zone. That was a good confidence booster heading into the race on Sunday, Conditions were very breezy throughout the day and the 7pm start made  for something different for a Sunday race. My plan was to take it out hard using the benefit of the wind the first 4kms. Then hang on. That's basically what happened - I took the lead from the gun and ran hard clocking low 3 minute kms for the first 4 kms. Through 4km in 12:20 so I knew I had put some time in the bank in attempting to break the course record of 32:31.

After a left turn at 4km things got a lot tougher and the wind was always a factor. I broke it down into 1km sections and kept focused on my cadence which I know drops off when I start to struggle. Through 5km in 15:40 and some quick mental arithmetic and I knew if I could hold sub 3:20 pace I'd be there or thereabouts. Each km passed under target and by the time I got to 7km I knew barring a disaster I had it in the bag. Still some tough sections in the last 3km including a nasty climb up to the cemetery around 9km. I pushed hard the last km crossing the line in 31:58 for the win.

Delighted with that as it was a tough day and the course although predominantly flat certainly has you working hard in spots. I feel that was a better run than my PB of 31:42 (on a flatter course and in better conditions). My target now has to be a crack at sub 31:30 but I'll need some company to help pull that off.

That's my 4th sub 32 now so I'm very consistent. I just need to take it up a notch and I know it's there. 

Here are a few photos from the day courtesy of Outback Jacks - the start and the finish:

Sunday, June 14, 2015

More of the same

Back into things in Ireland:

Mon - attempted threshold run but turned into recovery run 16.4kms in 1:01:59 (3:47's)

Tue - Am - Claregalway recovery run 11.1kms in 43:00 (3:55's), PM - easy 6.5kms with Tuam AC

Wed - 2km up, 10km treadmill threshold 32:24 (3:14's), 2km down. All up 14.0kms

Thu - Am - Claregalway recovery run 9.5kms in 36:08 (3:48's), PM - easy 5.1kms with Mayo AC

Fri - 2km up, 10km treadmill threshold 32:26 (3:15's), 1.6km down. All up 13.6kms

Sat - Claregalway recovery run 11.1kms in 42:26 (3:49's)

Sun - 2km up, Claregalway threshold run 14.0kms in 49:00 (3:30's), 1.5km down. All up 17.5kms

Total 104.2kms

I think I was knackered on Monday - I was pushing hard to try and get into my threshold zone but I was nowhere near it. About halfway through the session I backed off and settled into a recovery run. Three more threshold runs later in the week including a long outdoor run on Sunday.

Looking to race next week (Sunday in Annnaghdown at 10km). Will see how I go.

Sunday, June 07, 2015

Tough going but ticking over

The holiday in Portugal continues:

Mon - Vilamoura 13.2kms out of zone 57:06 (4:20's)

Tue - 6 x 1.34kms threshold reps plus up/down - all up 14.2kms

Wed - Rest (went to the theme park)

Thu - 6 x 1.34kms threshold reps plus up/down - all up 14.9kms

Fri - 6 x 1.34kms threshold reps plus up/down - all up 14.9kms

Sat - Vilamoura 11.6kms out of zone 50:02 (4:19's)

Sun - Treadmill recovery run 10km 35:52 (3:35's)

78.8kms for the week

Too hot for proper training in Portugal. Was going through the motions to be honest. Hitting the zones out there just about impossible for me - some token threshold reps so hopefully I've at least maintained my fitness. Beer consumption was the real winner...