Sunday, December 27, 2015

The Fields of Athenry 10km 2015

Trying to peak at this time of year is tricky for obvious reasons. But I gave it a real good go:

Mon - 2km up, 4 x 4 mins off 90 secs, 1.6km down. All up 9.6kms

Tue - Treadmill 10.0km recovery run 35:53 (3:35's)

Wed - 
2km up, Treadmill 8.0km threshold run 24:45 (3:06's), 1.6km down. All up 11.6kms

Thu - 
Claregalway 9.5km recovery run 36:57 (3:53's)

Fri -  Rest

Sat - Fields of Athenry 10km 31:59. All up 15.1kms

Sun - 
Claregalway 9.5km recovery run 35:48 (3:46's)

Total for the week 64.7kms

Some cracking treadmill sessions leading into the Fields - if treadmill form was anything to go by I was in PB shape. But we all know we don't race on treadmills....

A good treadmill speed session on Monday - running the 4 minutes efforts on 2% gradient at sub 3 minute per km pace. The heart rate was up high (above 150) - just where it needed to be. Then a good threshold run again on the treadmill on Wednesday as a final tune-up. Running at 3:05/km pace and feeling pretty good. Had I ran the full 10km I'd have been confident that it would have been sub 31 minutes for 10km....

A good feed and drink on Xmas day and I was ready for the Fields. The conditions were just about perfect - apart from 2 big water hazards on the course. The race started and the 2 Dublin guys hit the lead with myself and Jason Broderick in quick pursuit. The first km was quick and I then really pushed the second km on a nice downhill section to gap Jason. I was running well through the third km with the lead 2 guys pulling away but then I started to struggle a bit through km #4. A slow split resulted and I was aware that Jason was starting to close back in on me.

By halfway (around 15:50) Jason had caught me. I knew he'd put in a big effort so I responded straight away and pushed on until 6km and again I had opened up a gap. The next 3 kms I was feeling okay but the pace had certainly slowed (maybe through the water hazards) and my splits were all around 3:20 (but not the 3:10's required). The last km is a beauty and I cranked up the pace running a 2:57 to cross the line in 31:59 for 3rd place. A very up and down race in terms of pacing but overall a very satisfying result. Another great run by Jason clocking close to a 30 second PB for 4th place.

A good recovery run the next day to cap off the week. Amazing that run was good as I blew the froth off numerous (read double figure) beverages the day before....

Sunday, December 20, 2015

A lazy week

Busy with work so just ticking over on the running front:

Mon - Treadmill 10.0km recovery run 36:21 (3:38's)

Tue - Tuam AC threshold intervals (500m and 1km) - total 12.6kms

Wed - 
Claregalway 12.5km recovery run 48:53 (3:55's)

Thu - Mayo AC easy running 11.4kms

Fri -  Claregalway 15.5km recovery run 57:52 (3:44's)

Sat - 
2km up, Treadmill 10.0km threshold run 31:07 (3:07's), 2.0km down. All up 14.0kms

Sun - 
Treadmill 10.0km recovery run 36:51 (3:41's)

Total for the week 86.0kms

A good enough finish to the week - a great recovery run on Friday with Fintan and then a new 10km threshold PB on the treadmill on Saturday. If treadmill form is anything to go by then I'm on fire at the moment so will be interesting to see how it translates to road-race form over the Christmas period.

Sunday, December 13, 2015

Going well on the treadmill....

Weather pretty bad so lots of treadmill running. Another week as follows:

Mon - Claregalway 9.5km recovery run 37:26 (3:56's)

Tue am - 2km up, Treadmill 10.0km threshold run 31:31 (3:09's), 1.0km down. All up 13.0kms

Tue pm - Tuam AC 12.7km easy running

Wed - Treadmill 10.0km recovery run 36:25 (3:39's)

Thu - 2km up, 
Treadmill 4 x 3 mins and 1 x 4 min, 2.0km down. All up 9.4kms

Fri -  Clargalway 9.5km easy run 38:04 (4:00's)

Sat - 
2km up, Treadmill 10.0km threshold run 31:25 (3:09's), 1.0km down. All up 13.0kms

Sun - Claregalway 12.5km recovery run 47:15 (3:47's)

Total for the week 89.8kms

Not proper training but the best I could muster with the weather. That said I ran a couple of cracking 10km times on the treadmill. The run on Saturday I was cruising - a new treadmill PB of 31:25 and I didn't even reach the top of my zone. I definitely feel like I'm in good form but I've peaked at the wrong time of year! A good speed session on Thursday also where I was ticking along at sub 3:00 per km pace on 2% gradient. As always though these treadmill runs are very flattering.,,,

A big drink on Saturday night put pay to any racing on Sunday. I don't think I'll race now until Dec 26th but I won't let that get in the way of me having a good time.

Sunday, December 06, 2015

Turkey Trot 5km

Back into it this week:

Mon - Claregalway 9.5km recovery run 36:18 (3:49's)

Tue am - 2km up, Treadmill 10.0km threshold run 31:48 (3:11's), 1.2km down. All up 13.2kms

Tue pm - Tuam AC 10.3km easy running

Wed - Claregalway 14.8km recovery run 54:27 (3:41's)

Thu am - 2km up, treadmill 5 x 3 mins off 90 secs, 2km down. All up 9kms

Thu pm - Mayo AC easy running 1.8kms

Fri -  Treadmill 10.0km recovery run 36:59 (3:42's)

Sat - Claregalway 9.5km easy run 38:04 (4:00's)

Sun - Carnmore 5km Turkey Trot 1st in 15:38. All up 16.0kms

Total for the week 94.1kms

Some speedwork on the treadmill on Thursday - basically running 3:00/km pace on a 2% incline. Tough but manageable and reaching top of threshold and dipping up into tempo zone.

Perfect conditions for the Turkey Trot. I took it out hard and ran the first km in 3:02. Then kept pushing and kept the pace all sub 3:10/km for the rest of the race. Felt strong and a bit disappointed to see the finish line as I could have held that pace a little longer. A gem of a race and really enjoyed it and good to see a few PB's from clients who have been in for a test.