I managed to get out at lunchtime thanks to the brother-in-law who looked after the nippers. This should have been yesterday's session so I've thrown my schedule out again this week.
The session was 5 x 1 mile off 75 seconds. Then 3 minutes recovery. Then 2 x 400m off 60 seconds. As I was running local I had to improvise so I was going to use my 10 minute out and back course for the mile reps and then run for 72 seconds hard to hopefully have me covering 400m.
After a 3.4km warm-up my times were as follows:
4:56/4:58/4:47/4:52/4:49/1:13/1:13
As mentioned previosuly the 5 minutes out and back are not 1 mile. Probably just over 1.5km if the truth be known. I really should make the effort to measure them properly as I hate playing the guessing game. That's why I like the track and the fact that the distances and times don't lie.
Moving on - the 72 second efforts were over-cooked by 1 extra second both times. That extra second of training (x2) could make all the difference in just over 2 weeks time....
Then a 2.3km warm-down to give me 14.2kms for the day.
As this week is shaping up into a recovery week I'm considering racing at the weekend to give the body a bit of a test. I have a couple of options with a local 8km on Sunday, or a 10km at Hollymount in Co Mayo on the same day. What would you do?
Thursday, November 10, 2011
Wednesday, November 09, 2011
Tuesday, November 08, 2011
More travel and darts
Hence no running. A long journey of around 9 hours keeping the young nipper amused. Arrived back in Galway in time to make the weekly darts match. I was very ordinary in the pairs but hit both winning doubles to help register a win. Then in the singles I scored as well as I can remember narrowly missing the bull for a 170 finish in the first leg (I hit the semi-bull). I ended up losing 2-1 after numerous ton plus scores. I just couldn't hit the winning double (read I bottled it)...
Monday, November 07, 2011
Last day in Spain
An easy run today. Running from the apartment I did a similar loop to the long run from the previous day an added on a bit extra to get me up to 10.8kms in 48:11 (4:28/km).
Sunday, November 06, 2011
A long wobble
Not the full quid today...can't think why???
I put the long run off until the last of the daylight and eventually headed out around 4pm. I wanted to run for 1 hour 45 mins and that was going to be a real effort in my condition. I ended up running 3 x 7.2km loops and added on a little more at the end to get my total distance up to 23.5km in 1:44:06 (4:26's). Not pretty.
The weekly tally again exceeds 100km coming in at 100.8kms. And that includes a rest day. I don't feel like I'm getting any fitter but I guess time will tell.
Going back to last night there may be some karaoke footage of yours truly soon to be made available...watch this space...
I put the long run off until the last of the daylight and eventually headed out around 4pm. I wanted to run for 1 hour 45 mins and that was going to be a real effort in my condition. I ended up running 3 x 7.2km loops and added on a little more at the end to get my total distance up to 23.5km in 1:44:06 (4:26's). Not pretty.
The weekly tally again exceeds 100km coming in at 100.8kms. And that includes a rest day. I don't feel like I'm getting any fitter but I guess time will tell.
Going back to last night there may be some karaoke footage of yours truly soon to be made available...watch this space...
Saturday, November 05, 2011
Breaking all the rules
I tend not to do consecutive days of hard running but if I was to squeeze in all my sessions this week than that rule had to be broken. Today I was to do 7 x 6 minutes off 1 minute. Again I used the same section of path as yesterday taking turns doing my efforts out then back running the full length of the path irrespective of the time. After a 2.6km warm-up I knocked out the following efforts:
6:03/5:49/6:06/5:49/6:08/5:50/6:06
You can see from the times that the outward section was much tougher. This was run into the wind with the double whammy of more uphill. Happy with the times as they were consistent but again the speed wasn't what it should be. Back to back sessions could explain that as I felt a little flat.
I finished up with a 2.1km warm-down. Another 17.3kms in the bank. Mum's birthday party tonight...
6:03/5:49/6:06/5:49/6:08/5:50/6:06
You can see from the times that the outward section was much tougher. This was run into the wind with the double whammy of more uphill. Happy with the times as they were consistent but again the speed wasn't what it should be. Back to back sessions could explain that as I felt a little flat.
I finished up with a 2.1km warm-down. Another 17.3kms in the bank. Mum's birthday party tonight...
Friday, November 04, 2011
A longish run with some half marathon pace
The session was 2 x 2 miles of half marathon pace running thrown into a longish 10 mile run. After a 4.4km warm-up I was going to use a section of path that out and back would be just over 2 miles. Generally flat, but there is one nasty little climb.
True to form, I ran the whole course each effort which was about 3.6km so about 400m longer than schedule. My times for each effort were 12:06 and 12:13 so around low 3:20/km pace but the problem was it felt more like 10km pace. Perhaps the higher humidity was a factor. I ran 1.9km easy between those 2 efforts and finished with the same 4.4km warm-down. All up 17.9kms for the day.
True to form, I ran the whole course each effort which was about 3.6km so about 400m longer than schedule. My times for each effort were 12:06 and 12:13 so around low 3:20/km pace but the problem was it felt more like 10km pace. Perhaps the higher humidity was a factor. I ran 1.9km easy between those 2 efforts and finished with the same 4.4km warm-down. All up 17.9kms for the day.
Thursday, November 03, 2011
Travel & Rest
Spent most of the day travelling to Moriara, Spain. Arrived and straight out to the pub so no training. I was quite happy to have a rest day after 26 days of training on the bounce. The problem being I now have some sessions to squeeze in the rest of the week so I'll be playing catch-up...
Wednesday, November 02, 2011
Train in Spain
Feeling really tired at the moment so just did a lazy local hour covering 13.8kms in 58:57 (4:16's). My hamstrings are feeling tight so gave them a good stretch after the run.
Off to Spain tomorrow morning for a few days with my young lad. A catch up with family and a very big birthday to celebrate for my mum. Training could suffer as I'm down for some half marathon pace running tomorrow but I can't see that happening as I'm basically travelling most of the day.
Off to Spain tomorrow morning for a few days with my young lad. A catch up with family and a very big birthday to celebrate for my mum. Training could suffer as I'm down for some half marathon pace running tomorrow but I can't see that happening as I'm basically travelling most of the day.
Tuesday, November 01, 2011
8 x 1km off 90 seconds
Track night. Same warm-up as previous weeks (5.1km) then a few dynamic stretches and strides and it was showtime.
Conditions were quite windy but there was no rain in the air. The track was therefore bone dry which seemed to help me no end. I think I've under called how much a wet track can slow you down in the past. Despite feeling tired I seemed to be running a lot more comfortably tonight.
The first couple of reps I was running with Keith which made the start of the session much easier. I then worked in front of him and finished running the last 6 reps by myself. Times were:
3:06/3:06/3:08/3:05/3:05/3:05/3:04/3:05
Being windy I cheated slightly by starting each rep at the start/finish line which meant you had the benefit of the quick back straight 3 times each rep. So that meant walking diagonally across the oval back to the start after finishing each rep at the 200m mark during the 90 seconds recovery.
Very happy with that as I felt in control throughout. I was running at a quicker pace than the 800's from the previous week. Some of that can be attributed to the extra 30 seconds recovery but that aside I felt much better this evening.
A 3.9km warm-down and 18kms for the day.
Then darts. We were playing in town and we won 6-3. I lost my pairs and won my singles...
Conditions were quite windy but there was no rain in the air. The track was therefore bone dry which seemed to help me no end. I think I've under called how much a wet track can slow you down in the past. Despite feeling tired I seemed to be running a lot more comfortably tonight.
The first couple of reps I was running with Keith which made the start of the session much easier. I then worked in front of him and finished running the last 6 reps by myself. Times were:
3:06/3:06/3:08/3:05/3:05/3:05/3:04/3:05
Being windy I cheated slightly by starting each rep at the start/finish line which meant you had the benefit of the quick back straight 3 times each rep. So that meant walking diagonally across the oval back to the start after finishing each rep at the 200m mark during the 90 seconds recovery.
Very happy with that as I felt in control throughout. I was running at a quicker pace than the 800's from the previous week. Some of that can be attributed to the extra 30 seconds recovery but that aside I felt much better this evening.
A 3.9km warm-down and 18kms for the day.
Then darts. We were playing in town and we won 6-3. I lost my pairs and won my singles...
Monday, October 31, 2011
That Monday Feeling
After spending 6+ hours in the pub the previous evening, I wasn't feeling my greatest today. I decided to play in the county darts ranking tournament and surprised myself by getting down to the semi-finals. At which point I bottled it but a good experience nonetheless...
I ventured out quite late and ran my local Rockmount loop of 11.3km in 46:13 (4:05's).
Earlier in the day I watched the Dublin Marathon on the TV (it was a public holiday today in Ireland). I decided not to make the journey over as conditions were not forecast to be great. Anyway, a good race and despite quite humid and windy conditions, plus rain later on, the winner from Kenya ran a classy course record of 2:08:33.
Owen lead the Harriers home in a great time of 2:42 for a huge PB. Much deserved as he has been collecting miles over the last months regularly notching up 80+ mile weeks. Well done and I hope to catch up for a beer soon! In general times looked to be down on expectation and that was due to the tough conditions. The marathon is one cruel mistress...
I ventured out quite late and ran my local Rockmount loop of 11.3km in 46:13 (4:05's).
Earlier in the day I watched the Dublin Marathon on the TV (it was a public holiday today in Ireland). I decided not to make the journey over as conditions were not forecast to be great. Anyway, a good race and despite quite humid and windy conditions, plus rain later on, the winner from Kenya ran a classy course record of 2:08:33.
Owen lead the Harriers home in a great time of 2:42 for a huge PB. Much deserved as he has been collecting miles over the last months regularly notching up 80+ mile weeks. Well done and I hope to catch up for a beer soon! In general times looked to be down on expectation and that was due to the tough conditions. The marathon is one cruel mistress...
Sunday, October 30, 2011
Long Run
Up early for the Cathedral Run. I started off at Dangan and ran into town before meeting the main group. We then ran the 11 mile loop before tagging on an extra loop at the end before finishing back at Dangan. All up 26kms in 2:00:10 so that's a nice and easy pace of 4:37/km.
That gives me 113.0kms for the week. My third triple figure week on the trot and I'm training more than I was when I ran my last marathon!
Dublin marathon to watch tomorrow. Good luck to all runners!
That gives me 113.0kms for the week. My third triple figure week on the trot and I'm training more than I was when I ran my last marathon!
Dublin marathon to watch tomorrow. Good luck to all runners!
Saturday, October 29, 2011
Tough day at the office
The session today was a tempo style run. The efforts were 3,5,20,5 and 3 minutes (total 36 minutes) and the recovery was 90 seconds between the 3 and 5 minute efforts, and 3 minutes before and after the 20 minutes.
I decided to use the out and back course that I've been using for my 10 minute efforts (5 minutes out, 5 minutes back). After a longish warm-up of 3.9km I positioned myself a couple of minutes into the 5 minute outward section as after a 3 minute effort I would be somewhere near the turnaround. That's how it worked out and I felt great. I then had my 90 second recovery and turned for the 5 minutes back to the start. Wow, suddenly I was running into a very stiff wind and it was a real effort. I decided to keep running to the end of the course which had me crossing the finish point in 5:22. At times when the wind picked up I was barely moving (it doesn't help being tall with wide shoulders - basically a sail).
Then a big 3 minutes recovery but to be honest this was most welcome. I knew the next 20 minutes were going to be tough and had to resist the temptation to pull the pin. Anyway, I started and again felt like I was floating along with the wind on the back. I reached the turnaround in under 5 minutes and then it was the tough return section running into the wind. All I could think of was that I had this to do again. Not a great mindset. I reached the finish point in 10:27 and turned again ready to go again. I tried to push this outward section and again would have been just under 5 minutes at the turn. The return section second time round was leg sapping and I felt like I had slowed a lot. I crossed the line in 10:33 (positive split of only 6 seconds) so that was a total effort of 21 minutes exactly (1 minute more than scheduled).
After 3 minutes recovery I hammered out the next 5 minute effort with the benefit of the wind. I reached my turnaround point in 4:50 and stopped. I then had the final 3 minute effort running into the wind and I basically ran as hard as I could. Finally the session was complete...
Another very tough session. A mixture of easy/hard running. I estimate I covered 11kms exactly in 37:12 of tempo running so that's an average pace of 3:23/km. About what I was after but a difficult way of going about it. I finished up with the same 3.9km warm-down and that's a total of 18.8km for the day.
A few well earned beers and a game of darts planned this evening. Then a long run in the morning...
I decided to use the out and back course that I've been using for my 10 minute efforts (5 minutes out, 5 minutes back). After a longish warm-up of 3.9km I positioned myself a couple of minutes into the 5 minute outward section as after a 3 minute effort I would be somewhere near the turnaround. That's how it worked out and I felt great. I then had my 90 second recovery and turned for the 5 minutes back to the start. Wow, suddenly I was running into a very stiff wind and it was a real effort. I decided to keep running to the end of the course which had me crossing the finish point in 5:22. At times when the wind picked up I was barely moving (it doesn't help being tall with wide shoulders - basically a sail).
Then a big 3 minutes recovery but to be honest this was most welcome. I knew the next 20 minutes were going to be tough and had to resist the temptation to pull the pin. Anyway, I started and again felt like I was floating along with the wind on the back. I reached the turnaround in under 5 minutes and then it was the tough return section running into the wind. All I could think of was that I had this to do again. Not a great mindset. I reached the finish point in 10:27 and turned again ready to go again. I tried to push this outward section and again would have been just under 5 minutes at the turn. The return section second time round was leg sapping and I felt like I had slowed a lot. I crossed the line in 10:33 (positive split of only 6 seconds) so that was a total effort of 21 minutes exactly (1 minute more than scheduled).
After 3 minutes recovery I hammered out the next 5 minute effort with the benefit of the wind. I reached my turnaround point in 4:50 and stopped. I then had the final 3 minute effort running into the wind and I basically ran as hard as I could. Finally the session was complete...
Another very tough session. A mixture of easy/hard running. I estimate I covered 11kms exactly in 37:12 of tempo running so that's an average pace of 3:23/km. About what I was after but a difficult way of going about it. I finished up with the same 3.9km warm-down and that's a total of 18.8km for the day.
A few well earned beers and a game of darts planned this evening. Then a long run in the morning...
Friday, October 28, 2011
A local loop
An easy run around the Rockmount loop covering 11.3kms in 46:29 (4:07's). The first 4km is basically uphill into the wind and just when I thought I had the worst bit out of the way it started raining. Not pleasant.
Tomorrow is a big session. A total of 36 minutes of quick running. I don't think the weather gods are going to be kind. Talking of which the forecast for Dublin on Monday is not looking too good at this stage (heavy rain and wind). That being the case I'll stay in Galway and watch the race on the tele!
Tomorrow is a big session. A total of 36 minutes of quick running. I don't think the weather gods are going to be kind. Talking of which the forecast for Dublin on Monday is not looking too good at this stage (heavy rain and wind). That being the case I'll stay in Galway and watch the race on the tele!
Thursday, October 27, 2011
The Rock Road
Back to the start of the Rock Road for another hill session. The warm-up was 3.4km and the session was a good bit different to last time in that I was to run 15 x 1 minute uphill and then run back down to the start ready to go again (continuos loops). The difference being the much shorter recovery. I must say this was one of the tougher sessions that I have done.
The total session lasted 35:04 and this shows that after my hard minute of running uphill I was taking about 1:20 to turn at the top, run back down past the start, turn again, then start the next effort. It was quite a breezy day and to make matters worse I was running into the wind as I ran uphill. There was also a nasty lip of the hill at around the 45 second mark which made the last 15 seconds even tougher.
At one point I was asked by a man walking his dog if I got bored running up and down the hill. Bored was not the word I would use to describe my state at that point. Anyway, I finished up with the same warm-down so all up 14.8kms for the day (I put the hill session down as 8km but in all honesty it was probably a bit more than that). Cream crackered now.
The total session lasted 35:04 and this shows that after my hard minute of running uphill I was taking about 1:20 to turn at the top, run back down past the start, turn again, then start the next effort. It was quite a breezy day and to make matters worse I was running into the wind as I ran uphill. There was also a nasty lip of the hill at around the 45 second mark which made the last 15 seconds even tougher.
At one point I was asked by a man walking his dog if I got bored running up and down the hill. Bored was not the word I would use to describe my state at that point. Anyway, I finished up with the same warm-down so all up 14.8kms for the day (I put the hill session down as 8km but in all honesty it was probably a bit more than that). Cream crackered now.
Wednesday, October 26, 2011
Run then bed
A late night N17 run. I didn't start until about 9:15pm and ran up and down the N17 for nearly an hour. Easy running away from the city with wind behind but tough running into the rain and breeze the other way. All up 13.3kms in 56:38 (4:15's).
A slight change to the plan tomorrow with another hill session pencilled in. Then a long tempo run on Saturday.
I may go to watch the Dublin Marathon on Monday. A lot will depend on the weather forecast.
A slight change to the plan tomorrow with another hill session pencilled in. Then a long tempo run on Saturday.
I may go to watch the Dublin Marathon on Monday. A lot will depend on the weather forecast.
Tuesday, October 25, 2011
More track, more darts
Out to the track. Similar to the previous couple of weeks I ran a lap of the block and then 3 laps of the track to give me a 5.1km warm-up. The session today was 800's to be run at a quicker pace than your target 10km. The main group was doing 8 but I upsized to 10 and the recovery was a 200m jog. I wanted to keep this under 60 seconds which I just about managed. Times were as follows:
2:32/2:31/2:32/2:32/2:31/2:31/2:32/2:31/2:29/2:31
Happy with that as I felt strong throughout and the breathing was under control but again no killer speed. If I had to drop in say a 2:25 then I'd have no chance. But for the half this session shows I'm in decent nick.
I finished up with a 3.9km warm-down and that's a total of 18.8km for the day.
Then darts. We were playing the best team in the league (away) packed full of county players. We lost 6-3 and I lost both my singles and pairs game 2-1. Close but no cigar. I need to get on the practice board a bit more often...
2:32/2:31/2:32/2:32/2:31/2:31/2:32/2:31/2:29/2:31
Happy with that as I felt strong throughout and the breathing was under control but again no killer speed. If I had to drop in say a 2:25 then I'd have no chance. But for the half this session shows I'm in decent nick.
I finished up with a 3.9km warm-down and that's a total of 18.8km for the day.
Then darts. We were playing the best team in the league (away) packed full of county players. We lost 6-3 and I lost both my singles and pairs game 2-1. Close but no cigar. I need to get on the practice board a bit more often...
Monday, October 24, 2011
Pounding the rubber mat
A late night and early morning and I was shattered. I dragged myself out to the gym and knocked out 10km in 40:57. Home and in bed before 10pm. I just can't function on 5 hours sleep...
Billy Bragg was brilliant. I really enjoyed the gig and got to have a brief chat with him after the show. My first gig in the Roisin Dubh and thought that the venue was fantastic. Whilst talking music I managed to get a ticket for the Stone Roses gigs next year in Manchester. Hopefully there will be a few more gigs between now and then.
Track tomorrow. My guess is that it will be very wet.
Billy Bragg was brilliant. I really enjoyed the gig and got to have a brief chat with him after the show. My first gig in the Roisin Dubh and thought that the venue was fantastic. Whilst talking music I managed to get a ticket for the Stone Roses gigs next year in Manchester. Hopefully there will be a few more gigs between now and then.
Track tomorrow. My guess is that it will be very wet.
Sunday, October 23, 2011
Proper
I met up with 4 of the Harriers who were putting the finishing touches to their Dublin marathon preparation. The pace was very sluggush but that worked perfectly for me as this was my first long long run in a long long time. I ran 13 miles with them starting and finishing at Dangan basically running the guts of the Cathedral run. It started off dry but by the time we had got back to Dangan it was steady rain. I decided to tag a bit extra on to get me up around 2 hours so I ran the Dangan 5km course used in the Galway series. All up 26kms in 2:01:23 so that's around 4:40/km pace and I was like a drowned rat come the end.
That's 110.0kms for the week. A proper weeks training in the bag and feeling very tired as a result. I think my body is in shock at what I consider to be high mileage but in all honesty is still quite lame.
Off to see Billy Bragg in town tonight...
That's 110.0kms for the week. A proper weeks training in the bag and feeling very tired as a result. I think my body is in shock at what I consider to be high mileage but in all honesty is still quite lame.
Off to see Billy Bragg in town tonight...
Saturday, October 22, 2011
3 x 10 minutes take 2
The same session that I did on October 13th. The only difference being that my recovery was to be 2 minutes instead of 2.5 minutes.
I did a slightly longer warm-up (3.4km) and went straight into it. I felt a bit more comfortable today and my times were a big improvement on the previous session clocking 10:07, 9:57 and 9:57 for the 3 out and back sections. That's over 40 seconds quicker than last time off less recovery. Finally some progress and a session that I'm happy with - it has been a while coming.
I finished up with 3.4km warm-down and a total of 16.1km for the day. I'll be doing lots more of these volume sessions in the coming weeks. The goal being to get between 9 to 12km of quick running around 10km PB pace 2 times each week. So the key sessions for this will be the track on Tuesday and the longer intervals on Saturday. The tempo run on Thursday and long run on Sunday will complete the weekly structure.
I did a slightly longer warm-up (3.4km) and went straight into it. I felt a bit more comfortable today and my times were a big improvement on the previous session clocking 10:07, 9:57 and 9:57 for the 3 out and back sections. That's over 40 seconds quicker than last time off less recovery. Finally some progress and a session that I'm happy with - it has been a while coming.
I finished up with 3.4km warm-down and a total of 16.1km for the day. I'll be doing lots more of these volume sessions in the coming weeks. The goal being to get between 9 to 12km of quick running around 10km PB pace 2 times each week. So the key sessions for this will be the track on Tuesday and the longer intervals on Saturday. The tempo run on Thursday and long run on Sunday will complete the weekly structure.
Friday, October 21, 2011
Rest Day
Well not quite. A very easy 9.8km in 42 minutes. I don't have the exact time as I forgot to stop my watch...
I've earned a few beers tonight.
I've earned a few beers tonight.
Thursday, October 20, 2011
Cold, wet and windy
A typical Galway weather day. I started by jogging 3.6km to get the body ticking over. I decided to use the Claregalway 5km/10km course for my tempo run. Pros - an accurate course, cons - a bloody tough course. I started at the 8km marker and decided to run the opposite direction to the races this year. So after getting underway, I was quickly faced with the tough climb up the Rock Road which I used for my hill reps on the weekend.
The first km was therefore slow (3:33) and I was left chasing hard to bring the session in on target. The second km is also quite tough as you have another climb as you work your way up onto the Oranmore Road and I was a disappointed with my 2nd km split of 3:25. After continuing to climb for a short section on the main road you have the benefit of the long 600m downhill. Sure enough my pace improved and the 3rd km of 3:10 and I was back on track. The last couple of kms are predominantly flat except for a long drag followed by a downhill section to the finish. My last 2 km splits were 3:18 and 3:14 to give me a time of 16:40 (finishing at the 3km marker).
Whilst the time was okay, the effort level involved was way up there and I basically couldn't have gone much quicker. The theme of my recent sessions seems to be a big loss in speed so I guess I'm just going through a bad patch. I raced 5km on this course back in May in 15:48 and then 10km in August in 32:58 (2 laps) so I'm currently way off that. I'll take a rest today tomorrow (probably) and come out swinging again on the weekend.
I finished up with a 4.8km warm-down so all up 13.4kms for the day. Snooker on the TV and a few beers tonight and I'll be right.
The first km was therefore slow (3:33) and I was left chasing hard to bring the session in on target. The second km is also quite tough as you have another climb as you work your way up onto the Oranmore Road and I was a disappointed with my 2nd km split of 3:25. After continuing to climb for a short section on the main road you have the benefit of the long 600m downhill. Sure enough my pace improved and the 3rd km of 3:10 and I was back on track. The last couple of kms are predominantly flat except for a long drag followed by a downhill section to the finish. My last 2 km splits were 3:18 and 3:14 to give me a time of 16:40 (finishing at the 3km marker).
Whilst the time was okay, the effort level involved was way up there and I basically couldn't have gone much quicker. The theme of my recent sessions seems to be a big loss in speed so I guess I'm just going through a bad patch. I raced 5km on this course back in May in 15:48 and then 10km in August in 32:58 (2 laps) so I'm currently way off that. I'll take a rest today tomorrow (probably) and come out swinging again on the weekend.
I finished up with a 4.8km warm-down so all up 13.4kms for the day. Snooker on the TV and a few beers tonight and I'll be right.
Wednesday, October 19, 2011
Midweek
I dragged myself out at lunchtime feeling very tired. I ran my local 3 loop course covering 16.1kms in 1:07:50 (4:13's).
More sleep required. I may take a rest day Friday but I'm still hopeful I can get over 100kms in for the week with some decent sessions on the weekend.
I'm going to do a tempo run tomorrow. I need to get used to running at target half marathon pace (3:19/km or 5:20/mile) so that will be the goal pace for the session. I'll start with a 5km tempo and build that up over the next few weeks.
More sleep required. I may take a rest day Friday but I'm still hopeful I can get over 100kms in for the week with some decent sessions on the weekend.
I'm going to do a tempo run tomorrow. I need to get used to running at target half marathon pace (3:19/km or 5:20/mile) so that will be the goal pace for the session. I'll start with a 5km tempo and build that up over the next few weeks.
Tuesday, October 18, 2011
Quad Laps
Similar to last I did my warm-up on the road and then ran 3 laps of the track (5.1km). Conditions looked pretty good, a bit colder than you'd like but very little breeze. That was short lived as when the session got underway it started raining and the wind picked up...
The plan was to run these quicker than my 10km PB pace. I thought if I could keep them under 5:10 I'd be doing well. Here's how it went:
5:11/5:09/5:06/5:06/5:08/5:10
Not too bad but similar to recent sessions I seem to have lost a good bit of speed. It must be old age kicking in. I should add that I had to work pretty hard throughout this session and at no point did I feel like I was cruising. Glad to see the back of that one and the minute recovery never felt like enough. Basically a tough old session running 24 laps of the track...
I finished up with a 3.9km warm-down. All up 18.6km for the day.
Then out later in the evening for darts. I lost my game of pairs but made amends in the singles. Our team lost 5-4 and after being 3-0 down that wasn't a bad result. Another late night made worse by the youngest becoming nocturnal. I eventually got to sleep around 5am...
The plan was to run these quicker than my 10km PB pace. I thought if I could keep them under 5:10 I'd be doing well. Here's how it went:
5:11/5:09/5:06/5:06/5:08/5:10
Not too bad but similar to recent sessions I seem to have lost a good bit of speed. It must be old age kicking in. I should add that I had to work pretty hard throughout this session and at no point did I feel like I was cruising. Glad to see the back of that one and the minute recovery never felt like enough. Basically a tough old session running 24 laps of the track...
I finished up with a 3.9km warm-down. All up 18.6km for the day.
Then out later in the evening for darts. I lost my game of pairs but made amends in the singles. Our team lost 5-4 and after being 3-0 down that wasn't a bad result. Another late night made worse by the youngest becoming nocturnal. I eventually got to sleep around 5am...
Monday, October 17, 2011
Treadmill
The weather has turned cold so I wimped out of running outside and went to the gym. I ran 10km in 40:49 and that was that. Mile reps on the track tomorrow...the target is 6 off one minute.
Sunday, October 16, 2011
Doubles and Trebles
It's all about squeezing it in. I managed to get someone to look after the kids for an hour at lunchtime so I hot-footed it out the door and ran my local 16.1km course in 1:03:40 (3:57/km). I felt really good today despite a very stiff breeze and although I wouldn't say I was running easy, it wasn't far short.
That didn't really suffice as a long run so I headed out again in the evening for a much more sedate affair. This time I covered 8.7km running up and down the N17 in a time of 39:29 (4:32/km). The wind had picked up even more by this stage. So I think that's my first double run for the year...
That makes it 101.6km for the week. So that's the treble reference. Again, my first 100km week for a very long time (end of April). I'm very happy with how this week has gone - 3 decent sessions in there and the only disappointing thing being missing the long run though I attempted to make up for that by doubling up. Not sure that has the same training benefit though...
All being well I plan to keep this going for the next 3 to 4 weeks. Fingers crossed.
That didn't really suffice as a long run so I headed out again in the evening for a much more sedate affair. This time I covered 8.7km running up and down the N17 in a time of 39:29 (4:32/km). The wind had picked up even more by this stage. So I think that's my first double run for the year...
That makes it 101.6km for the week. So that's the treble reference. Again, my first 100km week for a very long time (end of April). I'm very happy with how this week has gone - 3 decent sessions in there and the only disappointing thing being missing the long run though I attempted to make up for that by doubling up. Not sure that has the same training benefit though...
All being well I plan to keep this going for the next 3 to 4 weeks. Fingers crossed.
Saturday, October 15, 2011
Hills Are My Friend
I had a funny turn this week and decided I should do a few hill sessions. I don't normally train much on the hills but the reality is that hills makes you stronger and all that and looking back on this year, my lack of strength has cost me a few races. So here goes with my "making it up as you go along" style of training...
Again I was staying local. I warmed up by running down to the bottom of the Rock Road (3.4km) and this is where I ran the session. Anyone who has run the Claregalway 5km/10km will be familiar with the hill on the Rock Road. The guts of the hill is between 450m and 500m and I decided to run 30 minutes continuous with effort going up the hill and float back down. I stopped on 30 minutes which had me running 8 ups and 7 downs (7km approx). I then ran back home as a warm-down (3km). All up 13.4km for the day.
I took my splits for the hill each lap. Times were:
1:50/1:49/1:50/1:47/1:47/1:45/1:44/1:42 (total 29:51 including downs)
Hopefully a few more sessions like this will put me in good stead for the Norwich Half which has its fair share of drags. Not an easy session by any stretch of the imagination and had me working up a good sweat. I suspect muscles will be sore tomorrow for my long run.
Again I was staying local. I warmed up by running down to the bottom of the Rock Road (3.4km) and this is where I ran the session. Anyone who has run the Claregalway 5km/10km will be familiar with the hill on the Rock Road. The guts of the hill is between 450m and 500m and I decided to run 30 minutes continuous with effort going up the hill and float back down. I stopped on 30 minutes which had me running 8 ups and 7 downs (7km approx). I then ran back home as a warm-down (3km). All up 13.4km for the day.
I took my splits for the hill each lap. Times were:
1:50/1:49/1:50/1:47/1:47/1:45/1:44/1:42 (total 29:51 including downs)
Hopefully a few more sessions like this will put me in good stead for the Norwich Half which has its fair share of drags. Not an easy session by any stretch of the imagination and had me working up a good sweat. I suspect muscles will be sore tomorrow for my long run.
Friday, October 14, 2011
Easy 40 minutes
I had even less time to train today. A quick run at lunchtime covering 9.8km in 41:05 (4:12/km). Hills tomorrow.
Thursday, October 13, 2011
3 x 10 minutes
I ran early (5pm) so still had the benefit of daylight. Conditions were excellent (yes you read that correctly). Very little breeze about, no rain and quite mild for this time of year. I only had an hour so after running a 2.2km warm-up, I ran 3 x 10 minute efforts using part of my now defunct local lap due to the demolition of the bridge.
The 10 minute effort was an out and back affair. I used the first one to mark out my course and turned at a recognisable point on 5:10. I got back to my start point in 10:23 (note I prefer to run a set distance rather than stop on 10 minutes exactly). The next 2 were ran in 10:09 and 10:13 with 2 and a half minute walk recovery in between. I'd estimate the distance to be just over 3km for each effort so I was running just below 3:20/km pace.
I finished up with a 2.2km warm-down. All up 13.7km for the day. Session completed within the hour. I'll do more of these type of session in the build-up to the half increasing either the length of the effort or the number of reps to get the total running time up.
The 10 minute effort was an out and back affair. I used the first one to mark out my course and turned at a recognisable point on 5:10. I got back to my start point in 10:23 (note I prefer to run a set distance rather than stop on 10 minutes exactly). The next 2 were ran in 10:09 and 10:13 with 2 and a half minute walk recovery in between. I'd estimate the distance to be just over 3km for each effort so I was running just below 3:20/km pace.
I finished up with a 2.2km warm-down. All up 13.7km for the day. Session completed within the hour. I'll do more of these type of session in the build-up to the half increasing either the length of the effort or the number of reps to get the total running time up.
Wednesday, October 12, 2011
Midweek
A longer run. Legs felt a little sore after yesterday's track session. I covered 16.1kms in 1:07:32 (4:12/km). It's getting hard now to run in the evening with the nights drawing in. I started my run at just gone 6pm and it was almost dark when I had finished. I may try one of those headtorches that someone suggested. If all else fails I could get a job as a miner.
The aim is to do some longer reps tomorrow. A lot will depend on when I can squeeze it in.
The aim is to do some longer reps tomorrow. A lot will depend on when I can squeeze it in.
Tuesday, October 11, 2011
Back on track
My first track session in 3 weeks. Weather was still poor being very damp. I decided to do a warm-up around the roads (estimate 3.9km) before 3 more laps of the track. Then stretches, drills and strides. The main group were using the pitches for their session so I decided to stay on the track by my lonesome.
Although not an ideal session for half marathon training, I decided to try some 400's. I had it in my mind that I'd lost a lot of speed so I wanted to see where I was at with some shorter stuff and compare my times to similar sessions earlier in the year. I planned on running 12 off 1 minute.
Times were as follows:
74/73/72/70/69/69/70/69/69/70/69/67
Not too bad averaging around 70 per 400. Back in June I got down to 67's but I'm happy enough with today as it was a) better than I expected, and b) quite good considering the track was full of water and quite slippery.
I finished up with another lap of the local roads to give me 13.8km for the day. I'll do some mile reps on the track next week...
Then I headed straight home for a shower and a quick bight to eat then out the door for my darts league debut. The format was 3 pairs and then six singles. I played in the second game of pairs which we won 2-0 (each game is best of 3 legs 501). I played well especially in the second leg hitting a 100 and a 140, before hitting the winning double top. I then played in the third singles match again winning 2-0. I didn't play as well as in the pairs but I finished nicely hitting 86 out for the match. A good debut and hopefully I'll be a bit more relaxed from now on. Our team won 6-3 overall so a nice start to the campaign. A late night for midweek not getting home until gone 1am...
Although not an ideal session for half marathon training, I decided to try some 400's. I had it in my mind that I'd lost a lot of speed so I wanted to see where I was at with some shorter stuff and compare my times to similar sessions earlier in the year. I planned on running 12 off 1 minute.
Times were as follows:
74/73/72/70/69/69/70/69/69/70/69/67
Not too bad averaging around 70 per 400. Back in June I got down to 67's but I'm happy enough with today as it was a) better than I expected, and b) quite good considering the track was full of water and quite slippery.
I finished up with another lap of the local roads to give me 13.8km for the day. I'll do some mile reps on the track next week...
Then I headed straight home for a shower and a quick bight to eat then out the door for my darts league debut. The format was 3 pairs and then six singles. I played in the second game of pairs which we won 2-0 (each game is best of 3 legs 501). I played well especially in the second leg hitting a 100 and a 140, before hitting the winning double top. I then played in the third singles match again winning 2-0. I didn't play as well as in the pairs but I finished nicely hitting 86 out for the match. A good debut and hopefully I'll be a bit more relaxed from now on. Our team won 6-3 overall so a nice start to the campaign. A late night for midweek not getting home until gone 1am...
Monday, October 10, 2011
On the improve
I couldn't face running in the miserable weather for a third day on the trot so I took the easy option and went to the gym. After 10kms (41:50) on the treadmill I quickly realised this was not the easy option. I was sweating like only an indoor run can make you and was running at a slower pace than I would normally...
I'm still not feeling 100% but I think I'm getting close. Certainly the appetite has returned but the most alarming fact being that I haven't had any alcohol for 5 whole days. NoBeerMatt. But that will likely change tomorrow as I'm making my league debut in the Galway City Darts League...
Talking of darts, did anyone catch the nine-darter on the weekend by Brendan Dolan? It was the first televised nine-darter where you have to hit a double to start and finish the leg. The darts went 40,60,60 (160) - 60,60,60 (180) - 60,51,50 (161). Magic darts. For the record my best leg was an 11 darter (no double in) against my old man many moons ago. My Dad's best leg being a 10 darter (double in). He has always been very lucky...
Also track tomorrow all being well...it could be ugly...
I'm still not feeling 100% but I think I'm getting close. Certainly the appetite has returned but the most alarming fact being that I haven't had any alcohol for 5 whole days. NoBeerMatt. But that will likely change tomorrow as I'm making my league debut in the Galway City Darts League...
Talking of darts, did anyone catch the nine-darter on the weekend by Brendan Dolan? It was the first televised nine-darter where you have to hit a double to start and finish the leg. The darts went 40,60,60 (160) - 60,60,60 (180) - 60,51,50 (161). Magic darts. For the record my best leg was an 11 darter (no double in) against my old man many moons ago. My Dad's best leg being a 10 darter (double in). He has always been very lucky...
Also track tomorrow all being well...it could be ugly...
Sunday, October 09, 2011
Same again
Basically a carbon copy of yesterday's run. If anything the weather was a little worse today and that resulted in a slower time of 47:06 for the 11.3kms (4:10/km). Still very hard work and that tells me I haven't fully shaken this bug. I was originally planning on a slightly longer run but once I got into it I knew that wasn't going to happen (zero energy).
So my first week of getting back into serious training has been a bit of a disaster. In the grand scheme of things a few weeks of easy running won't do my any harm but like most runners I hate the feeling of knowing that what fitness I have is ebbing away.
A total of 48.6kms for the week. That's my lowest weekly total of the year.
So my first week of getting back into serious training has been a bit of a disaster. In the grand scheme of things a few weeks of easy running won't do my any harm but like most runners I hate the feeling of knowing that what fitness I have is ebbing away.
A total of 48.6kms for the week. That's my lowest weekly total of the year.
Saturday, October 08, 2011
Testing the water
Still not feeling great. But I had to get out and try a run. The elements were conspiring against me - damp and windy. I did my local 11.3km Rockmount loop in 46:56 and despite feeling okay at the start, the last 15 minutes were a real struggle. The breathing was laboured, the legs felt heavy and the energy reserves were non-existent. Still, it has stopped the rot.
Friday, October 07, 2011
3 Days
of laying around feeling sorry for myself. Still no running, very little energy or appetite...
The only plus is that I've probably lost a few pounds in weight so I'll be super lean when I make my comeback...
The only plus is that I've probably lost a few pounds in weight so I'll be super lean when I make my comeback...
Thursday, October 06, 2011
Nurse
After spending all night throwing up, I slept all day trying to recover. I have no energy and have aches and pains all over. I get sick very rarely but this has really knocked me.
So no running again today. I think it's a 24 hour bug that's going round so hopefully I'll be right tomorrow.
Darts and snooker on the box tonight so that should keep me entertained.
So no running again today. I think it's a 24 hour bug that's going round so hopefully I'll be right tomorrow.
Darts and snooker on the box tonight so that should keep me entertained.
Wednesday, October 05, 2011
Birthday
Not mine, the better half. So I decided on a rest day and then as I was about to go to bed, I got real sick...
Tuesday, October 04, 2011
Still no intervals
I couldn't make track tonight as my Dad is in town so instead I did a longer run. I wasn't too disappointed to miss the faster stuff as my legs don't feel like they have fully recovered from the half on the weekend.
Instead I did a longer local run of 16.1kms in 1:04:56 (4:02/km). It was very windy but I seemed to be running quite nicely without exerting myself.
The aim will be to get at least 2 decent sessions in per week for the next 6 weeks in the build-up to my next half. The first of which will be this Thursday...
Instead I did a longer local run of 16.1kms in 1:04:56 (4:02/km). It was very windy but I seemed to be running quite nicely without exerting myself.
The aim will be to get at least 2 decent sessions in per week for the next 6 weeks in the build-up to my next half. The first of which will be this Thursday...
Monday, October 03, 2011
A Run
Trying to get back into some sort of routine. I did one of my new local routes whilst the bridge is being repaired covering 9.9kms in 40:46 (4:07/km). It's a start.
Sunday, October 02, 2011
More Rest
Another rest day today as the legs were very sore. I probably should have got out to try and run a few kms but I basically couldn't be bothered. I seem to be lacking motivation at the moment and hope that I get my running mojo back soon. Perhaps that will happen if I go to watch the Dublin Marathon next month to cheer on the lads. I hope so.
That's only 65.7km for the week. The week before last I managed 76.1km so I can't even muster up 80kms a week at the moment. Pathetic really.
That's only 65.7km for the week. The week before last I managed 76.1km so I can't even muster up 80kms a week at the moment. Pathetic really.
Saturday, October 01, 2011
Galway Bay Half Marathon
Touched down in Knock just after 8am and arrived back in Galway around 9:30am. I quickly changed and headed straight out of the door. Arrived at the start by jogging a couple of kilometers after parking the car. I had arranged for my number to be picked up and I literally pinned on my number and laced in my timing chip about 15 minutes before the race start. I was feeling tired and dehydrated but was ready to rumble.
The course itself was very similar to last year - 2 laps up and down Galway promenade. We were lucky as the weather was very good - no rain and only a slight breeze which was unusual being right on the Bay. The race started and there was 3 of us who made a break to the front. The pace was quick as we went through the first couple of kms at sub 3:10/km pace. I knew I was punching above my weight so sat back to let the other 2 runners take the lead. I was left alone in 3rd place and that's how it remained for the next few kms. After the first turnaround point near the golf course I was joined by a fellow Harrier (Michael O'Connor) who was encouraging me to stick with him to try and wind in the 2 leaders. But that wasn't going to happen as I was already red-lining and Michael quickly gapped me leaving me alone in fourth.
I found the second half of the lap running back to the start quite tough. What wind there was we were now running straight into it and there were 2 sections which were offshoots from the main course in order to get the correct distance for each loop. Neither of these extra sections were very runner friendly. The first towards the end of the prom basically had us running around a twisty (gravel) path for a few minutes cross country style. The second section had us running out and back towards Mutton Island. Whilst this part of the course was very flat, it's very hard going running-wise as you have to make a sharp turn at the end of the jetty, only to have to then run directly into the wind as you run back onto the main loop.
I wasn't looking at splits as I was too ashamed but I think I went through 10km in just under 34 minutes. As we finished the first lap I remained in fourth position and I knew the second lap was going to be a real struggle. I don't recall too much of the detail but certainly on the outward section of the course I seemed to be running a little better and sure enough I was closing in on 3rd place. I caught Michael around the turnaround point near the golf course and gradually worked a small gap. The last 5 kms were really hard going and I knew I still had the 2 tough sections which I previously described. I had slowed and I couldn't manage 3:30 kms but thankfully it seemed to be enough to get me round to the finish line in a time of 1:12:41 for 3rd place.
I was absolutely spent at the finish. My legs were very wobbly and I was staggering around like an old drunk (which basically I am). I'd given it my all and the time was about as good as I could have hoped for. A big congratulations to the race winner Michael Shannon who ran a terrific time of 69:48 breaking 70 minutes for the first time. I've had several battles with Michael in the last year but in the last couple of months he has improved out of sight and I'm sure it won't be long before he is winning some big national races. Well done again.
I tried jogging some of the way back to the car but it was more walk/shuffle. All up 25.1km for the day. I don't have the splits for the race as I deleted them! I'd say my 10km splits were about 34 minutes then 35 minutes.
So I think it's time to knuckle down and get some proper training done. Looking at the last 3 weeks I have only been managing one decent session a week with the balance of my running being easy. That's just not good enough and I will strive to do better for my next race which looks like being the Norwich Half Marathon at the end of November.
Well done to everyone who finished the 10km and half on Saturday. The event has certainly blossomed and I think the organisers have the potential to make this a really big event. My only gripe would be those 2 sections in the second half of each lap. Get rid of them somehow and you have the potential for a very quick course! Finally a big well done to the Galway City Harriers who scooped the team prize in the half plus the 2 Brians for taking out the first 2 spots in the 10km. I believe the celebrations went on well into the night...
The course itself was very similar to last year - 2 laps up and down Galway promenade. We were lucky as the weather was very good - no rain and only a slight breeze which was unusual being right on the Bay. The race started and there was 3 of us who made a break to the front. The pace was quick as we went through the first couple of kms at sub 3:10/km pace. I knew I was punching above my weight so sat back to let the other 2 runners take the lead. I was left alone in 3rd place and that's how it remained for the next few kms. After the first turnaround point near the golf course I was joined by a fellow Harrier (Michael O'Connor) who was encouraging me to stick with him to try and wind in the 2 leaders. But that wasn't going to happen as I was already red-lining and Michael quickly gapped me leaving me alone in fourth.
I found the second half of the lap running back to the start quite tough. What wind there was we were now running straight into it and there were 2 sections which were offshoots from the main course in order to get the correct distance for each loop. Neither of these extra sections were very runner friendly. The first towards the end of the prom basically had us running around a twisty (gravel) path for a few minutes cross country style. The second section had us running out and back towards Mutton Island. Whilst this part of the course was very flat, it's very hard going running-wise as you have to make a sharp turn at the end of the jetty, only to have to then run directly into the wind as you run back onto the main loop.
I wasn't looking at splits as I was too ashamed but I think I went through 10km in just under 34 minutes. As we finished the first lap I remained in fourth position and I knew the second lap was going to be a real struggle. I don't recall too much of the detail but certainly on the outward section of the course I seemed to be running a little better and sure enough I was closing in on 3rd place. I caught Michael around the turnaround point near the golf course and gradually worked a small gap. The last 5 kms were really hard going and I knew I still had the 2 tough sections which I previously described. I had slowed and I couldn't manage 3:30 kms but thankfully it seemed to be enough to get me round to the finish line in a time of 1:12:41 for 3rd place.
I was absolutely spent at the finish. My legs were very wobbly and I was staggering around like an old drunk (which basically I am). I'd given it my all and the time was about as good as I could have hoped for. A big congratulations to the race winner Michael Shannon who ran a terrific time of 69:48 breaking 70 minutes for the first time. I've had several battles with Michael in the last year but in the last couple of months he has improved out of sight and I'm sure it won't be long before he is winning some big national races. Well done again.
I tried jogging some of the way back to the car but it was more walk/shuffle. All up 25.1km for the day. I don't have the splits for the race as I deleted them! I'd say my 10km splits were about 34 minutes then 35 minutes.
So I think it's time to knuckle down and get some proper training done. Looking at the last 3 weeks I have only been managing one decent session a week with the balance of my running being easy. That's just not good enough and I will strive to do better for my next race which looks like being the Norwich Half Marathon at the end of November.
Well done to everyone who finished the 10km and half on Saturday. The event has certainly blossomed and I think the organisers have the potential to make this a really big event. My only gripe would be those 2 sections in the second half of each lap. Get rid of them somehow and you have the potential for a very quick course! Finally a big well done to the Galway City Harriers who scooped the team prize in the half plus the 2 Brians for taking out the first 2 spots in the 10km. I believe the celebrations went on well into the night...
Friday, September 30, 2011
Skiathos
Apologies for the lack of blog updates. Basically I made no attempt to get on the world wide super highway whilst I was on holiday...
Here's a quick snapshot of what happened. Arrived in Skiathos and stayed in a quiet resort called Troulos Bay (highly recommended). An extremely nice resort but it was quickly apparent that any serious running was going to be difficult. The temperatures were way too hot (30 degrees plus), and the terrain was very hilly (read mountainous). I tried to get out there and do a bit but it was more to sweat out excess alcohol as opposed to getting any serious training benefit. Here are my efforts and all distances are approx:
Fri - a 9km out and back run to Banana Beach (40:22) - very hilly
Sat - a 9km out and back run to Aselinos Beach (41:18) - less hilly
Sun - a 13km out and back run to the Monastery (59:54) - this was my attempt at a longer run but without water I daren't risk going further than an hour. The climb up to the Monastery was one of the toughest climbs I have ever done - at least 10 minutes of shuffling up a steep hill.
Mon - a 9km out and back run to Aselinos Beach (39:59)
Tue - a 3km warm-up, 4 x 1 miles off 90 seconds, 3km down. All up 12.4km. I was running in my heavy joggers, I was dehydrated, it was too hot, my times were painfully slow. Nuff said.
Wed - a 9km out and back run to Aselinos Beach (40:41)
Thu - a 9km out and back run to Aselinos Beach (40:54). Midway through I stopped do run 6 x 200m efforts. All up 10.2km.
Fri - a rest day before Saturday's half. Fly back to Gatwick in the afternoon feeling pretty ordinary after another big night on the sauce. Head on to Stansted in preparation for a connecting flight to Ireland in the morning. Stay in a hotel and manage 4 hours sleep.
So that was my Skiathos training in a nutshell. Not ideal preparation for the half...
Here's a quick snapshot of what happened. Arrived in Skiathos and stayed in a quiet resort called Troulos Bay (highly recommended). An extremely nice resort but it was quickly apparent that any serious running was going to be difficult. The temperatures were way too hot (30 degrees plus), and the terrain was very hilly (read mountainous). I tried to get out there and do a bit but it was more to sweat out excess alcohol as opposed to getting any serious training benefit. Here are my efforts and all distances are approx:
Fri - a 9km out and back run to Banana Beach (40:22) - very hilly
Sat - a 9km out and back run to Aselinos Beach (41:18) - less hilly
Sun - a 13km out and back run to the Monastery (59:54) - this was my attempt at a longer run but without water I daren't risk going further than an hour. The climb up to the Monastery was one of the toughest climbs I have ever done - at least 10 minutes of shuffling up a steep hill.
Mon - a 9km out and back run to Aselinos Beach (39:59)
Tue - a 3km warm-up, 4 x 1 miles off 90 seconds, 3km down. All up 12.4km. I was running in my heavy joggers, I was dehydrated, it was too hot, my times were painfully slow. Nuff said.
Wed - a 9km out and back run to Aselinos Beach (40:41)
Thu - a 9km out and back run to Aselinos Beach (40:54). Midway through I stopped do run 6 x 200m efforts. All up 10.2km.
Fri - a rest day before Saturday's half. Fly back to Gatwick in the afternoon feeling pretty ordinary after another big night on the sauce. Head on to Stansted in preparation for a connecting flight to Ireland in the morning. Stay in a hotel and manage 4 hours sleep.
So that was my Skiathos training in a nutshell. Not ideal preparation for the half...
Thursday, September 22, 2011
Happy 40th to me
Life begins as of today and all that. I'm now in a new age category for racing and that's one of the few positives I can take from being this old...
No running today. I'm flying to London this afternoon, and then on to Greece early tomorrow morning. A few beers tonight in celebration.
Blog updates may be a bit thin on the ground in the coming week but all being well I'll be on the start line for the half on October 1st. I'm cutting it fine as I touch down in Knock at 8am and the race starts 11am. I'm sure it will all work out...
Slainte!
No running today. I'm flying to London this afternoon, and then on to Greece early tomorrow morning. A few beers tonight in celebration.
Blog updates may be a bit thin on the ground in the coming week but all being well I'll be on the start line for the half on October 1st. I'm cutting it fine as I touch down in Knock at 8am and the race starts 11am. I'm sure it will all work out...
Slainte!
Wednesday, September 21, 2011
Midweek meander
A midweek longer run of sorts. Very windy but ran okay covering the same route I've done the last few weeks (16.1km) in 1:05:11 (4:03/km).
My dip in form of late may also be due to illness. Whilst I don't feel too bad I've been coughing up a lung the last few days. Hopefully I can get myself in some shape before toeing the line in the Galway Bay Half.
My dip in form of late may also be due to illness. Whilst I don't feel too bad I've been coughing up a lung the last few days. Hopefully I can get myself in some shape before toeing the line in the Galway Bay Half.
Tuesday, September 20, 2011
Speed Gone
I arrived at the track and did a warm-up with the middle distance guys of around 3.8km. The session tonight was again off track with 8 to 10 by 3 minutes around the pitches off 1 minute. After the second rep I pulled the pin as it was very slippery on the corners and I nearly went A over T a few times.
So after jogging back to the track I decided to do 8 x 1km off 200 jog recovery on my lonesome. The breathing felt fine but the reps were slow. I'm not sure where my speed has gone as it seems I can't even run a 72 second lap at the moment. A few months back I could run my 400's in 67 no problem. Old age, poor training and too much booze perhaps.
Anyway, the recovery was about 50m walk, then 150m slow jog which was taking 70 to 75 seconds before starting each 1km at the start/finish line. The rep times were:
3:16, 3:14, 3:15, 3:15, 3:15, 3:14, 3:13, 3:12
Consistent and some longer stuff in the bag with the upcoming half marathon. That said, I should be able to run sub 3:10 for kms feeling comfortable but it certainly wasn't happening tonight. One of my poorest sessions this year...
I finished up with a 3.2km warm-down so around 18kms for the day.
So after jogging back to the track I decided to do 8 x 1km off 200 jog recovery on my lonesome. The breathing felt fine but the reps were slow. I'm not sure where my speed has gone as it seems I can't even run a 72 second lap at the moment. A few months back I could run my 400's in 67 no problem. Old age, poor training and too much booze perhaps.
Anyway, the recovery was about 50m walk, then 150m slow jog which was taking 70 to 75 seconds before starting each 1km at the start/finish line. The rep times were:
3:16, 3:14, 3:15, 3:15, 3:15, 3:14, 3:13, 3:12
Consistent and some longer stuff in the bag with the upcoming half marathon. That said, I should be able to run sub 3:10 for kms feeling comfortable but it certainly wasn't happening tonight. One of my poorest sessions this year...
I finished up with a 3.2km warm-down so around 18kms for the day.
Monday, September 19, 2011
No Daylight
With the evenings drawing in, I was forced to use the path flanking the N17 through Claregalway. It's a run I was doing at the start of the year and isn't much fun. I knocked out the 11kms in 47:01 (4:16's) and felt pretty ordinary. It was windy running towards town and easy going away from town. Glad to get it over with.
The countdown is on for the big birthday. I'm flying to London on Thursday and then on to Skiathos Friday morning. Training may suffer. Perhaps it's time to let myself go a bit...
The countdown is on for the big birthday. I'm flying to London on Thursday and then on to Skiathos Friday morning. Training may suffer. Perhaps it's time to let myself go a bit...
Sunday, September 18, 2011
The Racecourse
Not feeling great at all today...
I headed out late to the Galway racecourse for a run that has been recommended to me by several different people. There is a path around the circumference of the racetrack and I decided to run some laps...
The first lap was a feeler to get used to the new terrain. I ran 9:47 so I estimated that it was about 1.5 miles. So based on that I set my target of 10 laps which would get me running for a good hour and a half and I also wanted to keep each lap under 10 minutes.
A nice run but it gets a bit boring running lap after lap. I was running the same direction as what the horses race and my start/finish was about 100m past where the parade ring is. The run itself is fairly flat except a downhill section towards the end of the lap followed by a long uphill around the final bend leading up to the finish line. Nothing too daunting.
I tried to run a little quicker after 5 laps and I finished off running the 10 laps in 1:37:04. I've been informed each lap is actually 1.47 miles so it turns out I ran 14.7 miles or 23.7kms. Quite quick averaging 4:06/km.
The lap times were:
9:47,9:40,9:52,9:48,9:42,9:41,9:39,9:44,9:37,9:35
Happy enough with that. That's 80.5kms for the week. Not a great week as I only really got one decent session in. Must do better...
I headed out late to the Galway racecourse for a run that has been recommended to me by several different people. There is a path around the circumference of the racetrack and I decided to run some laps...
The first lap was a feeler to get used to the new terrain. I ran 9:47 so I estimated that it was about 1.5 miles. So based on that I set my target of 10 laps which would get me running for a good hour and a half and I also wanted to keep each lap under 10 minutes.
A nice run but it gets a bit boring running lap after lap. I was running the same direction as what the horses race and my start/finish was about 100m past where the parade ring is. The run itself is fairly flat except a downhill section towards the end of the lap followed by a long uphill around the final bend leading up to the finish line. Nothing too daunting.
I tried to run a little quicker after 5 laps and I finished off running the 10 laps in 1:37:04. I've been informed each lap is actually 1.47 miles so it turns out I ran 14.7 miles or 23.7kms. Quite quick averaging 4:06/km.
The lap times were:
9:47,9:40,9:52,9:48,9:42,9:41,9:39,9:44,9:37,9:35
Happy enough with that. That's 80.5kms for the week. Not a great week as I only really got one decent session in. Must do better...
Saturday, September 17, 2011
Another Night Out
I squeezed in a run before another visit to the pub...
Distance 13.5kms in 54:23 (4:02's). The legs felt fresh after a couple of rest days and it was good to sweat out some booze. I need to take this running more seriously as my training of late has been shocking...
Distance 13.5kms in 54:23 (4:02's). The legs felt fresh after a couple of rest days and it was good to sweat out some booze. I need to take this running more seriously as my training of late has been shocking...
Friday, September 16, 2011
Pub Crawl
Another day of zero running. Instead I headed into town with my mate and we visited 7 pubs. Lots of fun.
Thursday, September 15, 2011
Nowt
No running today...too busy to fit it in. Nice to have a rest day and chances are it won't be the last one this week.
A meal out and the pub instead...
A meal out and the pub instead...
Wednesday, September 14, 2011
Midweek hour
I ran the same route as last Thursday. A total of 16.1kms in 1:06:37 (4:08's).
Training will be hit and miss for the rest of the week. Lots of socialising on the horizon with a mate in town and the build-up to the big birthday...a case of fitting in a run when I can...
Training will be hit and miss for the rest of the week. Lots of socialising on the horizon with a mate in town and the build-up to the big birthday...a case of fitting in a run when I can...
Tuesday, September 13, 2011
Track surprise
The weekly session at Dangan. I did a 25 minute warm-up and ran with Brian. A slow pace and estimate just over 5km.
Then to the track where we were given our session instructions. The main point being we weren't on the track tonight. It was a 5 minute tempo run along the paths to a new location where a small grass hill awaited. Then 16 minutes continuous hills, finishing off with 5 minutes tempo back to the track. The rest interval between each was 2 minutes.
The session went okay. The hill loop was taking just over 1 minute and you had to keep the pace moving both up and down the hill. It was made harder by constant overtaking which meant that you had to run through the longer grass. All for the good I suppose. I think I managed 14 complete laps and was about three quarters of the way through the 15th lap. A tough session for me (I hate hills) but a good strength session for upcoming longer races.
After the tempo run back to the track, myself, Owen and Timmie decided to do another 4 laps on the track (well I bullied them into it). After a good couple of minutes rest we set off and I started to feel a lot more at home running 5:03.
I finished up with a further 2 miles warm down and that equates to around 17.2km for the evening. I started to feel better as this session progressed and hopefully I'm now on the mend after a week or so of feeling not quite right.
Then to the track where we were given our session instructions. The main point being we weren't on the track tonight. It was a 5 minute tempo run along the paths to a new location where a small grass hill awaited. Then 16 minutes continuous hills, finishing off with 5 minutes tempo back to the track. The rest interval between each was 2 minutes.
The session went okay. The hill loop was taking just over 1 minute and you had to keep the pace moving both up and down the hill. It was made harder by constant overtaking which meant that you had to run through the longer grass. All for the good I suppose. I think I managed 14 complete laps and was about three quarters of the way through the 15th lap. A tough session for me (I hate hills) but a good strength session for upcoming longer races.
After the tempo run back to the track, myself, Owen and Timmie decided to do another 4 laps on the track (well I bullied them into it). After a good couple of minutes rest we set off and I started to feel a lot more at home running 5:03.
I finished up with a further 2 miles warm down and that equates to around 17.2km for the evening. I started to feel better as this session progressed and hopefully I'm now on the mend after a week or so of feeling not quite right.
Monday, September 12, 2011
Treadmill
Very windy still. I didn't fancy running outside so I was back to the gym for 10kms on the treadmill (41:20). You sweat so much more running indoors and I was pretty spent at the end. Track tomorrow.
Sunday, September 11, 2011
Ballina 10km
I'm glad I checked the map as I thought Ballina was only about an hour away. It turns out it is nearer an hour and a half - quite a long drive for a race. The conditions were terrible. Lots of rain around and the wind was picking up during the day as we copped the backend of some hurricane or other. The trees were arching over and this resulted in lots of negative thoughts on the long drive.
Arrived in Ballina and had time to register and get a few kms warm-up in with Timmie. The wind didn't seem too bad in town but I suppose we were quite sheltered. Gerry Ryan had also made the long trip from Galway so I was automatically racing for second (not a good way to think I know). We lined up at 3pm and were soon underway.
The start of the race had us climbing for about 500m into the wind. Gerry and a guy who looked like a triathlete hit the front leaving a small group chasing. At the top of the road we took a right turn and descended into town to cross the river. Gerry had opened up a gap, the tri guy had slowed and I was in a group of 3 trying to keep Gerry in sight.
After crossing the river we took a left turn and shortly after we turned right and were faced with a short sharp climb of about 100m. A few more twists and turns and then we were running out of town along a fairly flat section (into the wind). I was still part of the group of 3 which contained Roger Barrett and Michael Canty who I'd been sparring with all series. I felt pretty awful at this stage, the legs were feeling heavy and I knew it was going to be a real struggle.
After the long straight we took a right turn at the roundabout and there was another long climb. At the top of the hill I tried a surge and managed to break away from the other two. This was the only point of the race I was feeling okay. That's because it was downhill with wind behind....through a housing estate (5km) and then another left turn and another long straight section (slightly uphill?). I could still see Gerry ahead and I daren't look at my watch as it was going to be ugly. After a mile or so I took a right turn and then it was time to grit out the last 3km to the finish.
I could still hear Roger behind me so I knew my gap was at most 10 seconds. This section seemed to drag on and after reaching 8km I was done for. Then there was another awful climb with the wind coming straight at you. I literally wasn't moving. At the top of the climb it flattened out again and after passing some football pitches and a running track it was into the last km. Thankfully this was mostly downhill but I just didn't have the legs to hammer this section. I nearly went the wrong way missing the last turn but was soon crossing the line in second position. The time was 33:15. That's my slowest road 10km of the year...
Bloody tough conditions and although the course was billed as being fast, I'm not so sure. There seemed to be several hills when you least wanted them. Times were slow for all runners and Gerry couldn't have been more than a minute in front of me and he normally runs low 31 for 10km. Perhaps the course was long!
So a disappointing time but a good result. I think the fact that I had not been feeling well all week, plus the half marathon were also factors today. The points I accumulated today mean that I have now completed 6 races in the Mayo league and I'm fairly confident in saying that I am the 2011 men's winner (3 wins and 3 seconds).
I finished up by running the course again just to see if the course was really that tough. Yes it was. I was feeling very low on energy and had to walk up a few hills. I can't recall doing that in a very long time. All up 22kms for the day and 82.8kms for the week.
Here are the splits:
1km 3:09
3km 6:46
4km 3:19
5km 3:13 (16:27)
6km 3:15
7km 3:41
8km 3:07
9km 3:27
10km 3:18 (16:48)
Total 33:15
Arrived in Ballina and had time to register and get a few kms warm-up in with Timmie. The wind didn't seem too bad in town but I suppose we were quite sheltered. Gerry Ryan had also made the long trip from Galway so I was automatically racing for second (not a good way to think I know). We lined up at 3pm and were soon underway.
The start of the race had us climbing for about 500m into the wind. Gerry and a guy who looked like a triathlete hit the front leaving a small group chasing. At the top of the road we took a right turn and descended into town to cross the river. Gerry had opened up a gap, the tri guy had slowed and I was in a group of 3 trying to keep Gerry in sight.
After crossing the river we took a left turn and shortly after we turned right and were faced with a short sharp climb of about 100m. A few more twists and turns and then we were running out of town along a fairly flat section (into the wind). I was still part of the group of 3 which contained Roger Barrett and Michael Canty who I'd been sparring with all series. I felt pretty awful at this stage, the legs were feeling heavy and I knew it was going to be a real struggle.
After the long straight we took a right turn at the roundabout and there was another long climb. At the top of the hill I tried a surge and managed to break away from the other two. This was the only point of the race I was feeling okay. That's because it was downhill with wind behind....through a housing estate (5km) and then another left turn and another long straight section (slightly uphill?). I could still see Gerry ahead and I daren't look at my watch as it was going to be ugly. After a mile or so I took a right turn and then it was time to grit out the last 3km to the finish.
I could still hear Roger behind me so I knew my gap was at most 10 seconds. This section seemed to drag on and after reaching 8km I was done for. Then there was another awful climb with the wind coming straight at you. I literally wasn't moving. At the top of the climb it flattened out again and after passing some football pitches and a running track it was into the last km. Thankfully this was mostly downhill but I just didn't have the legs to hammer this section. I nearly went the wrong way missing the last turn but was soon crossing the line in second position. The time was 33:15. That's my slowest road 10km of the year...
Bloody tough conditions and although the course was billed as being fast, I'm not so sure. There seemed to be several hills when you least wanted them. Times were slow for all runners and Gerry couldn't have been more than a minute in front of me and he normally runs low 31 for 10km. Perhaps the course was long!
So a disappointing time but a good result. I think the fact that I had not been feeling well all week, plus the half marathon were also factors today. The points I accumulated today mean that I have now completed 6 races in the Mayo league and I'm fairly confident in saying that I am the 2011 men's winner (3 wins and 3 seconds).
I finished up by running the course again just to see if the course was really that tough. Yes it was. I was feeling very low on energy and had to walk up a few hills. I can't recall doing that in a very long time. All up 22kms for the day and 82.8kms for the week.
Here are the splits:
1km 3:09
3km 6:46
4km 3:19
5km 3:13 (16:27)
6km 3:15
7km 3:41
8km 3:07
9km 3:27
10km 3:18 (16:48)
Total 33:15
Saturday, September 10, 2011
10km Progression
A rest day today. Hopefully I feel a bit better tomorrow but currently I'm not getting the race vibe.
I just had a quick look at my progression in 10km times. I've run 14 PB's at the distance:
Just looking through that list, I don't recall all the races. But here are some I do remember:
Mosman (25/06/00). My race debut over the distance. I had a shocking hangover and ran with my mate. I got in front in the last km and stopped to encourage him as we approached the finish line. My mate then proceeded to drop in a sprint finish and beat me...
Berowra (04/09/00). Billed as the toughest 10km in Sydney. I was running sub 4 minute clicks up until the hill at 7km. Then the wheels came off. I was struggling to walk up this steep hill and it all got very ugly. I think this was the last running of this race which was a shame.
Bridge Run (28/10/01). This was the old course starting at North Sydney and finishing out at Fox Studios. I smashed through the 40 minute barrier for the first time running 37:03. At the time I thought that's it, I can't get any quicker...
Bridge Run (14/09/03). I thought I had a chance of a sub 35. I recall I picked up an injury midway through the race and was limping the last couple of kms as we finished down by the Opera House.
Lane Cove (05/06/04). I was feeling sick and I wasn't going to run. I felt terrible in the warm-up but this all disappeared during the race. This was a tough course and the time of 35:46 would be worth maybe 30 seconds quicker on a flatter course.
North Head (01/03/08). I was never a fan of this course but that opinion changed a little when I posted my first sub 35. I remember feeling strong at the finish and was being cheered home by Paul Arthur who I think won that day. He went on to say that I'd break 32 if I stuck with it...
Homebush (03/05/08). I ran a few weeks after the Canberra Marathon. I was going well at halfway but really struggled home. This race was the NSW champs and I was chicked by Eliza Stewart in the last couple of kms. She beat me again by a few seconds in the Sydney Half Marathon a couple of weeks later...
North Head (07/06/08). A breakthrough race. Out of nowhere I suddenly found a minute. I had a great battle with Keith Bateman, Vlad Shatrov and Timmy Cochrane and managed to hold them all off. I still was some 30 seconds behind Tom though...
The last 3 races I have my race reports here on this blog:
Homebush
Clarinbridge
Annaghdown
Hopefully PB number 15 is just around the corner...
I just had a quick look at my progression in 10km times. I've run 14 PB's at the distance:
Just looking through that list, I don't recall all the races. But here are some I do remember:
Mosman (25/06/00). My race debut over the distance. I had a shocking hangover and ran with my mate. I got in front in the last km and stopped to encourage him as we approached the finish line. My mate then proceeded to drop in a sprint finish and beat me...
Berowra (04/09/00). Billed as the toughest 10km in Sydney. I was running sub 4 minute clicks up until the hill at 7km. Then the wheels came off. I was struggling to walk up this steep hill and it all got very ugly. I think this was the last running of this race which was a shame.
Bridge Run (28/10/01). This was the old course starting at North Sydney and finishing out at Fox Studios. I smashed through the 40 minute barrier for the first time running 37:03. At the time I thought that's it, I can't get any quicker...
Bridge Run (14/09/03). I thought I had a chance of a sub 35. I recall I picked up an injury midway through the race and was limping the last couple of kms as we finished down by the Opera House.
Lane Cove (05/06/04). I was feeling sick and I wasn't going to run. I felt terrible in the warm-up but this all disappeared during the race. This was a tough course and the time of 35:46 would be worth maybe 30 seconds quicker on a flatter course.
North Head (01/03/08). I was never a fan of this course but that opinion changed a little when I posted my first sub 35. I remember feeling strong at the finish and was being cheered home by Paul Arthur who I think won that day. He went on to say that I'd break 32 if I stuck with it...
Homebush (03/05/08). I ran a few weeks after the Canberra Marathon. I was going well at halfway but really struggled home. This race was the NSW champs and I was chicked by Eliza Stewart in the last couple of kms. She beat me again by a few seconds in the Sydney Half Marathon a couple of weeks later...
North Head (07/06/08). A breakthrough race. Out of nowhere I suddenly found a minute. I had a great battle with Keith Bateman, Vlad Shatrov and Timmy Cochrane and managed to hold them all off. I still was some 30 seconds behind Tom though...
The last 3 races I have my race reports here on this blog:
Homebush
Clarinbridge
Annaghdown
Hopefully PB number 15 is just around the corner...
Friday, September 09, 2011
More on tempo running
I'm still not feeling great - cold and sore throat. I headed out for a short run and ran to the river and back adding on an extra bit on the way out. All up 9.9km in 41:18 (4:10's).
In relation to my earlier post on tempo running, Kanser recently added the comment below which I'm sure he wouldn't mind me posting here for everyone's benefit:
In relation to my earlier post on tempo running, Kanser recently added the comment below which I'm sure he wouldn't mind me posting here for everyone's benefit:
In relation to a question you asked about tempo pace, Daniel's in the 2nd edition of the running formula covers this topic. Based on a 10k time of 32:11, your V02 = 67 and your tempo pace = 3.21. This is the pace you should run at for 20 mins. There's been loads of tests completed to show that 20 mins at tempo pace provides significant benefits.If you want to run longer then 25 mins - 3.24 pace, 30 mins - 3.27 pace, etc. Keep adding 2-3 secs...for every 5 mins.Very useful and many thanks. I don't have a copy of the table but I'm sure it's out there somewhere on the web so you can look up other tempo paces for differing 10k times. Please let me know if anyone has a link and I'll post it.
Thursday, September 08, 2011
An hour and five
I developed a sore throat so rather than do some speedwork, it's probably sensible I take it easy for a few days. Instead I went out for an hour at lunchtime and ran some of the local loops. I ran for exactly 65 minutes and covered 16.1km in the process (4:02's). The legs still feel tired and heavy - I suppose that's a hangover from the half last Sunday.
I'll do an easy 40 minutes tomorrow followed by a rest day on Saturday and I should be good to go on Sunday. A 10km PB is the target...time to break 32:30...
I'll do an easy 40 minutes tomorrow followed by a rest day on Saturday and I should be good to go on Sunday. A 10km PB is the target...time to break 32:30...
Wednesday, September 07, 2011
Bridge Gone
Back in Galway and the weather is still wet. I headed out early evening and was going to run my local loop only to find that the bridge has finally been knocked down so there was nowhere to cross the river. Doubling back I added in part of the Rock Road to get me up to 9.9km in 41:59 (4:14's). Legs tired and generally not feeling great.
Tuesday, September 06, 2011
Schoolboy Error
Today it was time for some intervals. No track to use so I had to use my imagination. Initially I thought about using the long straight road up and down the Quay towards Roman Island but the wind was so strong it wasn't practical. So instead I decided on part of the Westport 5km course inside the grounds of Westport House (more sheltered from wind and rain, plus some give in the ground).
The start point was the large gate at the start of the trail near Hotel Westport. The end was the metal gate outside the part of the park where you can go zorbing. I estimate it was around 650m and the terrain is about 2/3rds trail/gravel and 1/3 footpath. Heading out of town was more downhill, but it was into the wind. Coming back you had the wind on the back but with some uphill drags. In terms of effort, each direction was very similar.
I was initially planning on 12 intervals (off 1 minute recovery); this was quickly revised down to 10 as I approached the halfway mark of the session. Then as I was getting close to finishing I started feeling guilty so reverted back to 12. Upon completing what I thought was my 12th rep, I then had a brain snap and couldn't remember which gate I had started the session at. I quickly decided I had only ran 11 reps so had 1 more to do. Off I set but upon finishing I realised I had in fact done 13. Bad luck to finish on an odd number and all that, especially 13, but I was knackered so I called it a day...
The quickest was a 2:02 and my slowest a 2:09 with the average around 2:05 (so approx 3:12/km pace). With my 3.2km warm-up and down, all up I estimate 14.9kms for the day.
Later that night I headed into town finishing up in Matt Molloys. A great pub with good Guinness and excellent traditional music. Needless to say I was in there until closing time...
The start point was the large gate at the start of the trail near Hotel Westport. The end was the metal gate outside the part of the park where you can go zorbing. I estimate it was around 650m and the terrain is about 2/3rds trail/gravel and 1/3 footpath. Heading out of town was more downhill, but it was into the wind. Coming back you had the wind on the back but with some uphill drags. In terms of effort, each direction was very similar.
I was initially planning on 12 intervals (off 1 minute recovery); this was quickly revised down to 10 as I approached the halfway mark of the session. Then as I was getting close to finishing I started feeling guilty so reverted back to 12. Upon completing what I thought was my 12th rep, I then had a brain snap and couldn't remember which gate I had started the session at. I quickly decided I had only ran 11 reps so had 1 more to do. Off I set but upon finishing I realised I had in fact done 13. Bad luck to finish on an odd number and all that, especially 13, but I was knackered so I called it a day...
The quickest was a 2:02 and my slowest a 2:09 with the average around 2:05 (so approx 3:12/km pace). With my 3.2km warm-up and down, all up I estimate 14.9kms for the day.
Later that night I headed into town finishing up in Matt Molloys. A great pub with good Guinness and excellent traditional music. Needless to say I was in there until closing time...
Monday, September 05, 2011
Drowned rat
Today's rain made yesterday look tee-total. Hammering down most of the day. I eventually headed out around 5pm and had reached saturation point about 5 minutes later. I did 2 laps of the Westport 5km course to give the legs a shake out and didn't see any other runners. Funny that. Total 10km in 41:58 (4:12's). Then I jumped straight into the jacuzzi to try and dry out a bit....
Sunday, September 04, 2011
Coastal Charity Challenge Half Marathon
I headed down to registration which was only about a minute down the road from where we were staying. I picked up my number and being a point-to-point race we were bussed to the start at Louisburgh. The weather wasn't looking good, lots of rain and a bit of a wind to deal with.
I did a couple of kms warm-up and lined up at the start. We could drop bags at the start line which were then transported back to the finish. I was trying to think of other point-to-point races I had done and the only one I could think of was the Bay to Bay in Gosford. I don't have fond memories of that race as I got stung by a bee as I crossed the finish line and then managed to injure my Achilles in the warm-down but I digress...
The race started and I went straight to the front. The race was basically along the coastal road and the road wasn't closed which made for a few interesting moments as we were running on the left hand side of the road (dodging large puddles) with cars overtaking from behind. I was fortunate as I had the lead vehicle to follow but with very little traffic it was safe enough. The first mile had a lot of downhill and with the plan being to start slow and build the pace - I had started way too quickly. It seemed like what breeze there was was coming straight at you and with persistent rain, heavy in places, it wasn't that pleasant.
The scenery was pretty spectacular. Croagh Patrick on your right and the coast on your left. The race plan had gone out of the window and I decided to try and maintain around 5:40 per mile pace, and lift in a few spots on the run for home. The miles kept clicking by and I was overtaking walkers who had started 45 minutes before the main race. I had opened up a large gap and was feeling fine. After 11 miles it was time to take a turn off the main road to follow a smaller coastal road into Westport. Still very wet but I was still feeling strong and I really tried to push the last couple of miles. There were a few ups and downs but in general this was a fairly flat course. Soon I was running down the finishing straight crossing the line in 1st place in 1:13:30.
A good hit-out and although I wanted to run the last 5 miles hard, this was never going to happen running into the rain and wind. I felt comfortable all the way and the groin behaved so all in all a good day. I got back to the apartment to the news that Mo had won the 5,000m. The icing on the cake.
All up 23.1km today and 84.5km for the week. The race today left me thinking about the marathon and whether I could maintain that pace. Umm, when's Dublin?
Here are the splits:
1m 5:15
2m 5:41
3m 5:37
4m 5:47
5m 5:36
6m 5:49
7m 5:40
8m 5:33
9m 5:40
10m 5:40
11m 5:46
12m 5:24
13.1m 6:02
Total 1:13:30
I did a couple of kms warm-up and lined up at the start. We could drop bags at the start line which were then transported back to the finish. I was trying to think of other point-to-point races I had done and the only one I could think of was the Bay to Bay in Gosford. I don't have fond memories of that race as I got stung by a bee as I crossed the finish line and then managed to injure my Achilles in the warm-down but I digress...
The race started and I went straight to the front. The race was basically along the coastal road and the road wasn't closed which made for a few interesting moments as we were running on the left hand side of the road (dodging large puddles) with cars overtaking from behind. I was fortunate as I had the lead vehicle to follow but with very little traffic it was safe enough. The first mile had a lot of downhill and with the plan being to start slow and build the pace - I had started way too quickly. It seemed like what breeze there was was coming straight at you and with persistent rain, heavy in places, it wasn't that pleasant.
The scenery was pretty spectacular. Croagh Patrick on your right and the coast on your left. The race plan had gone out of the window and I decided to try and maintain around 5:40 per mile pace, and lift in a few spots on the run for home. The miles kept clicking by and I was overtaking walkers who had started 45 minutes before the main race. I had opened up a large gap and was feeling fine. After 11 miles it was time to take a turn off the main road to follow a smaller coastal road into Westport. Still very wet but I was still feeling strong and I really tried to push the last couple of miles. There were a few ups and downs but in general this was a fairly flat course. Soon I was running down the finishing straight crossing the line in 1st place in 1:13:30.
A good hit-out and although I wanted to run the last 5 miles hard, this was never going to happen running into the rain and wind. I felt comfortable all the way and the groin behaved so all in all a good day. I got back to the apartment to the news that Mo had won the 5,000m. The icing on the cake.
All up 23.1km today and 84.5km for the week. The race today left me thinking about the marathon and whether I could maintain that pace. Umm, when's Dublin?
Here are the splits:
1m 5:15
2m 5:41
3m 5:37
4m 5:47
5m 5:36
6m 5:49
7m 5:40
8m 5:33
9m 5:40
10m 5:40
11m 5:46
12m 5:24
13.1m 6:02
Total 1:13:30
Saturday, September 03, 2011
Westport
No running today. The family travelled to Westport and we are staying in a really nice apartment overlooking the quay. I would post a photo but I forgot my camera....
Coincidentally, our apartment is overlooking the exact spot where I got dropped in the Westport 5km race (report here). Which is nice.
I've entered the half marathon tomorrow. The plan is to use it as a training run and attempt to finish strong running the last 5 miles at target half marathon pace (3:19/km). That could all go out of the window if it turns into a race from the gun...
Still a problem in the down below region. Fingers (legs) crossed I'll be okay tomorrow...
Coincidentally, our apartment is overlooking the exact spot where I got dropped in the Westport 5km race (report here). Which is nice.
I've entered the half marathon tomorrow. The plan is to use it as a training run and attempt to finish strong running the last 5 miles at target half marathon pace (3:19/km). That could all go out of the window if it turns into a race from the gun...
Still a problem in the down below region. Fingers (legs) crossed I'll be okay tomorrow...
Friday, September 02, 2011
Friday
I did a one lap version of the long run I did last Sunday. Total 11.1kms in 45:28. A few niggles still. Guinness will fix it...
Thursday, September 01, 2011
Tempo Running
A quick 15 minutes warm-up, then 20 minutes tempo running, finishing with a similar warm-down. All up 13.3kms in 52:18 (ave 3:56's).
I'm never quite sure what pace you should run these tempo runs at. According to McMillan, based on my target 10km pace (32 mins), it gives a range of 3:14 to 3:23 per km for tempo running. I guess the wide range is dependent on the length of the tempo effort. I reckon I covered about 6km today in my 20 minutes so that works out to 3:20 per km which is nicely inside that range. You hear people say that tempo runs should be completed at a pace slower than your race pace. That's not very scientific/accurate as race pace varies greatly dependent on the distance. Today illustrates this - I was basically running at my target half marathon race pace but approx 15 seconds per km slower than my 5km race pace. If you're confused then have a look at the pacing charts and McMillan is a good place to start.
Some great athletics today at Daegu. I really enjoyed watching the mens steeple final, the womens 1,500 final and the mens 400 hurdles final. Fantastic viewing.
I'm never quite sure what pace you should run these tempo runs at. According to McMillan, based on my target 10km pace (32 mins), it gives a range of 3:14 to 3:23 per km for tempo running. I guess the wide range is dependent on the length of the tempo effort. I reckon I covered about 6km today in my 20 minutes so that works out to 3:20 per km which is nicely inside that range. You hear people say that tempo runs should be completed at a pace slower than your race pace. That's not very scientific/accurate as race pace varies greatly dependent on the distance. Today illustrates this - I was basically running at my target half marathon race pace but approx 15 seconds per km slower than my 5km race pace. If you're confused then have a look at the pacing charts and McMillan is a good place to start.
Some great athletics today at Daegu. I really enjoyed watching the mens steeple final, the womens 1,500 final and the mens 400 hurdles final. Fantastic viewing.
Wednesday, August 31, 2011
Steeplechase
A local run around my bog standard 9.5km route in 38:56. There is work being done on the bridge but you can still cross if you hurdle the barriers...
Then a massage. Very sore. All being well I'll do a tempo run tomorrow.
Then a massage. Very sore. All being well I'll do a tempo run tomorrow.
Tuesday, August 30, 2011
Pyramid Session
A long warm-up of 6.4km. Then to the track for stretches and strides. It was decided to move from the track to do the session (argghhh!) - so down to the pitches for a pyramid session.
The session was 1 min, 2 mins, 3 mins, 4 mins, 5 mins, 4 mins, 3 mins, 2 mins and 1 min (total 25 mins hard running). Recovery between each effort was always 1 min walk/slow jog. There was a good group at the front and by starting back a little I had people to chase down each rep.
I covered about 8km during the fast bits which wasn't bad considering I'm not a huge fan of running on the grass. I certainly wasn't holding back and gave it my all. I finished up with a 3.2km warm-down so all up 17.6kms for the day.
A few niggles at the moment. Massage booked for tomorrow...
The session was 1 min, 2 mins, 3 mins, 4 mins, 5 mins, 4 mins, 3 mins, 2 mins and 1 min (total 25 mins hard running). Recovery between each effort was always 1 min walk/slow jog. There was a good group at the front and by starting back a little I had people to chase down each rep.
I covered about 8km during the fast bits which wasn't bad considering I'm not a huge fan of running on the grass. I certainly wasn't holding back and gave it my all. I finished up with a 3.2km warm-down so all up 17.6kms for the day.
A few niggles at the moment. Massage booked for tomorrow...
Monday, August 29, 2011
Angel Delight
After being told that my local loop had been closed, I decided that I had to go and investigate. I added a bit on at the beginning (Rock Rd), then ran up to the bridge which was still there and could be crossed. Strange. I decided to double back anyway as to continue on would mean more than 40 minutes and I only wanted to run for that length of time. All up 9.9km in 40:48 (4:07's).
I forgot to mention yesterday that I had my first Angel Delight in at least 20 years. I spotted them in the supermarket recently and thought I'd try the butterscotch flavour. Bloody lovely. I ate the whole thing in one sitting.
As we move in to September the focus will be on some longer training. I have 2 trips planned. The family is going to Westport for a week at the start of September for a change of scene. Then at the end of the month my old man is taking me to Skiathos for a week for my 40th birthday. That means less racing but fear not, I'll still be training hard.
STOP PRESS - I just checked and there is a half marathon in Westport this weekend. This could just work as a nice training run to mark the start of the trip...umm...
I forgot to mention yesterday that I had my first Angel Delight in at least 20 years. I spotted them in the supermarket recently and thought I'd try the butterscotch flavour. Bloody lovely. I ate the whole thing in one sitting.
As we move in to September the focus will be on some longer training. I have 2 trips planned. The family is going to Westport for a week at the start of September for a change of scene. Then at the end of the month my old man is taking me to Skiathos for a week for my 40th birthday. That means less racing but fear not, I'll still be training hard.
STOP PRESS - I just checked and there is a half marathon in Westport this weekend. This could just work as a nice training run to mark the start of the trip...umm...
Sunday, August 28, 2011
Exploring
With the news that my normal 9.5km loop is no longer accessible due to the bridge crossing the river being rebuilt, I had to look for a new long run. I decided to try another of the local country lanes than joins the N17 to Galway Airport. To make it a loop I had to run on the hard shoulder of the main road for about 5km which isn't much fun with cars whizzing by.
Anyway, I completed the first lap in just over 45 minutes, then decided to run a second loop. All up 22.3kms in 1:31:18 (4:06's).
That's 83.9km for the week. Not a bad week with a couple of decent races. The only thing is that I appear to have picked up a slight side strain. Nothing too serious and should be fine in a few days.
A quick mention of the sport on the weekend. England finally beat Ireland at rugby; Spurs get humiliated for the second time in a week; Mo has a fantastic race in the 10,000m getting pipped on the line. No shame in finishing second Mo - and to finish with a 53 second lap just beggars belief....
Anyway, I completed the first lap in just over 45 minutes, then decided to run a second loop. All up 22.3kms in 1:31:18 (4:06's).
That's 83.9km for the week. Not a bad week with a couple of decent races. The only thing is that I appear to have picked up a slight side strain. Nothing too serious and should be fine in a few days.
A quick mention of the sport on the weekend. England finally beat Ireland at rugby; Spurs get humiliated for the second time in a week; Mo has a fantastic race in the 10,000m getting pipped on the line. No shame in finishing second Mo - and to finish with a 53 second lap just beggars belief....
Saturday, August 27, 2011
Claremorris 5 miler
I'd heard mixed reports on the course ranging from "not too bad after the first hill" to "all hills apart from the flat section along the motorway". I'd go with the latter, a very undulating course. Not steep hills, but long drags that really had you working.
I got a taste of the first climb as you exit the town on the warm-up. I bumped into Colm and we jogged a few kms. The weather was mixed, windy and raining one minute, then it would clear the next. Thankfully for the race the weather behaved.
Of the course, it was a P shaped affair. The loop was probably just over a mile, with the balance being made up of the road out and back into town. There seemed to be a decent turn-out and we were soon underway.
I went to the front with Roger Barrett and we ran stride for stride up the first hill. After that, there was a long downhill section where we passed through the first mile. Then more climbing and on a few occasions I threw in a few surges which were all covered off. I think it was somewhere before the second mile that I managed to open up a small gap and feeling good I was again trying to lift the pace.
The section along the motorway was great. Nice flat terrain running with the wind and I felt strong and was opening up a nice lead. That was short lived as I turned off the motorway for the run back into town there were more hills and I started to struggle. That's how it remained for the last couple of miles, just gritting it out. The start of the last mile was the long uphill drag, then a nice descent before a flat section of about 400m to the finish line.
I crossed the line in 26:04 for another win and although the time wasn't particularly quick, it's still the equivalent of a sub 26 minute 8km on a challenging course. Happy enough with that given I've raced 3 times in 8 days.
I finished up with a couple of miles warm-down so that's 13.2km for the day. Another good race in the Mayo league. I'd recommend these races to anyone thinking of giving them a go.
Here are the mile splits:
1m 5:08
2m 5:13
3m 5:16
4m 5:18
5m 5:09
Total 26:04 (3:14/km pace)
I got a taste of the first climb as you exit the town on the warm-up. I bumped into Colm and we jogged a few kms. The weather was mixed, windy and raining one minute, then it would clear the next. Thankfully for the race the weather behaved.
Of the course, it was a P shaped affair. The loop was probably just over a mile, with the balance being made up of the road out and back into town. There seemed to be a decent turn-out and we were soon underway.
I went to the front with Roger Barrett and we ran stride for stride up the first hill. After that, there was a long downhill section where we passed through the first mile. Then more climbing and on a few occasions I threw in a few surges which were all covered off. I think it was somewhere before the second mile that I managed to open up a small gap and feeling good I was again trying to lift the pace.
The section along the motorway was great. Nice flat terrain running with the wind and I felt strong and was opening up a nice lead. That was short lived as I turned off the motorway for the run back into town there were more hills and I started to struggle. That's how it remained for the last couple of miles, just gritting it out. The start of the last mile was the long uphill drag, then a nice descent before a flat section of about 400m to the finish line.
I crossed the line in 26:04 for another win and although the time wasn't particularly quick, it's still the equivalent of a sub 26 minute 8km on a challenging course. Happy enough with that given I've raced 3 times in 8 days.
I finished up with a couple of miles warm-down so that's 13.2km for the day. Another good race in the Mayo league. I'd recommend these races to anyone thinking of giving them a go.
Here are the mile splits:
1m 5:08
2m 5:13
3m 5:16
4m 5:18
5m 5:09
Total 26:04 (3:14/km pace)
Friday, August 26, 2011
Photos and Video
Did nowt today. Give the legs a chance to freshen up and all that.
Okay, I've found some photos from some recent races.
Starting with the Oranmore 5km. This one is approaching the finish line:
And here is a little video clip from the same event:
Here's one from the 5,000m on the track last weekend at Tullamore. It's near the start of the race with the 3 division 1 runners leading the race:
And finally some from the Claregalway 10km (start, finish and top 4 - thanks to edenhill):
Another race tomorrow. A few hills to deal with but I'm in decent shape so should go okay. Looking forward to it.
Okay, I've found some photos from some recent races.
Starting with the Oranmore 5km. This one is approaching the finish line:
And here is a little video clip from the same event:
Here's one from the 5,000m on the track last weekend at Tullamore. It's near the start of the race with the 3 division 1 runners leading the race:
And finally some from the Claregalway 10km (start, finish and top 4 - thanks to edenhill):
Another race tomorrow. A few hills to deal with but I'm in decent shape so should go okay. Looking forward to it.
Thursday, August 25, 2011
Tired
During the race yesterday my legs felt fine but today I was struggling. It must be some sort of delayed reaction to back-to-back sessions. Anyway I decided to get out for a bit and covered 12.1kms in 52:14 (4:19's). I was wearing my new technical top from yesterday's race - very nice.
I have to mention the cricket. England finally beat Ireland at something. A close game that could have gone either way. A shame it had so many weather interruptions but that was always going to be a possibility playing the game here!
Rest day tomorrow.
I have to mention the cricket. England finally beat Ireland at something. A close game that could have gone either way. A shame it had so many weather interruptions but that was always going to be a possibility playing the game here!
Rest day tomorrow.
Wednesday, August 24, 2011
Oranmore 5km
I decided to race so I made the short trip up the road to Oranmore. After collecting my number, I bumped into Brian and we ran a few kms warm-up with a couple of 100m strides thrown in before heading down to the start.
The set-up looked very impressive. A good start/finish area, race announcer, a big crowd (estimate 300+ runners). The countdown was under way and it was time to get moving. Everyone started running but the lead car didn't budge! Thankfully they realised just as the runners were starting to draw level and it whizzed off for us to chase. Through the first km in 3 flat and I was leading with a young guy Paedar right on my heels. The second km was a long uphill drag and the pace slowed but was still running nicely through 2km with a split of 3:17. I was still being chased by Paedar and thankfully there was a downhill section through to the turnaround point at 2.5km (it was an out and back course).
I sensed at this point I had opened up a small gap so I pressed for home. After the initial climb back to 3km (3:15) I put the foot down and was feeling good. The last couple of kms seemed to pass fairly quickly and I went through the downhill 4th km with a 3:04 finishing off with a 3:05 to cross the finish line in first place in a time of 15:41. I won by about 20 seconds and it was pleasing to be able to lift the pace at the business end of the race.
Thanks to the lead cyclist who cleared the return path of oncoming runners. I'm not a fan of the out and back course as I get too easily distracted but on this occasion it worked well.
I finished up with a 3km warm-down so all up 10kms for the day. Here's the best bit, my prize for the day - an 8 week fitness course! Well it made me laugh and was greatly received by the wife. Thanks to all the organisers who put on another decent race. I'm taking it easy now before Saturday...
The set-up looked very impressive. A good start/finish area, race announcer, a big crowd (estimate 300+ runners). The countdown was under way and it was time to get moving. Everyone started running but the lead car didn't budge! Thankfully they realised just as the runners were starting to draw level and it whizzed off for us to chase. Through the first km in 3 flat and I was leading with a young guy Paedar right on my heels. The second km was a long uphill drag and the pace slowed but was still running nicely through 2km with a split of 3:17. I was still being chased by Paedar and thankfully there was a downhill section through to the turnaround point at 2.5km (it was an out and back course).
I sensed at this point I had opened up a small gap so I pressed for home. After the initial climb back to 3km (3:15) I put the foot down and was feeling good. The last couple of kms seemed to pass fairly quickly and I went through the downhill 4th km with a 3:04 finishing off with a 3:05 to cross the finish line in first place in a time of 15:41. I won by about 20 seconds and it was pleasing to be able to lift the pace at the business end of the race.
Thanks to the lead cyclist who cleared the return path of oncoming runners. I'm not a fan of the out and back course as I get too easily distracted but on this occasion it worked well.
I finished up with a 3km warm-down so all up 10kms for the day. Here's the best bit, my prize for the day - an 8 week fitness course! Well it made me laugh and was greatly received by the wife. Thanks to all the organisers who put on another decent race. I'm taking it easy now before Saturday...
Tuesday, August 23, 2011
Combo training
Track night. After a long warm-up (5.6km), it was onto the track. A few strides and then the session was revealed. A 4 lapper, 2 mins recovery, 15 minutes tempo around the grass pitches, 2 minutes recovery, then back to the track for a further 4 lapper. Didn't sound too bad.
I cruised the first mile in 4:59, then jogged down to the pitches and started my 15 minute tempo bang on time. The course I ran was around 3 of the main pitches with an off road section of a couple of hundred metres at the end of each lap. I took my splits each lap and was running at exactly 4:20's which for the approx 1.3km circuit meant nicely under 3:30/km pace. After 3 and (almost) a half laps the 15 minutes was up. Jogged back to the track and knocked out my last mile in 4:56. A good session. After a small recovery I jumped in with another group and did a further lap as they finished their session.
After a 3.2km warm-down it was all over. All up 16.8kms for the day.
I'll be doing more of these longer type sessions in the coming weeks as we move into half marathon season. I have the Galway Bay Half on October 1st, then I may head back to Norwich for the tough half in November. I'll be 40 for both of these races so I'll have moved up an age bracket...
Not sure whether to do the 5km on Wednesday or not. My legs at this stage are saying no!
I cruised the first mile in 4:59, then jogged down to the pitches and started my 15 minute tempo bang on time. The course I ran was around 3 of the main pitches with an off road section of a couple of hundred metres at the end of each lap. I took my splits each lap and was running at exactly 4:20's which for the approx 1.3km circuit meant nicely under 3:30/km pace. After 3 and (almost) a half laps the 15 minutes was up. Jogged back to the track and knocked out my last mile in 4:56. A good session. After a small recovery I jumped in with another group and did a further lap as they finished their session.
After a 3.2km warm-down it was all over. All up 16.8kms for the day.
I'll be doing more of these longer type sessions in the coming weeks as we move into half marathon season. I have the Galway Bay Half on October 1st, then I may head back to Norwich for the tough half in November. I'll be 40 for both of these races so I'll have moved up an age bracket...
Not sure whether to do the 5km on Wednesday or not. My legs at this stage are saying no!
Monday, August 22, 2011
Deja Vu Week
This will be the fourth week on the trot where I have a Saturday race. And my training will be similar to previous weeks (maybe with a twist).
Today was an easy 9.5kms in 39:37. My legs felt tired today and glad to get it out of the way.
Tomorrow will be track and if I pull up okay I'm considering a 5km race the following evening. That breaks the golden rule of doing back-to-back speed sessions so we shall see. Then easy running on Thursday with a rest on Friday before the 5 miler on Saturday.
As I suspected England won the final test match. India put up a good fight in the first session only to roll over after lunch. That was good.
Watched Spurs get shellacked by Utd in the evening. Spurs were in the game until the first goal then it got a bit embarrassing. That was bad.
Today was an easy 9.5kms in 39:37. My legs felt tired today and glad to get it out of the way.
Tomorrow will be track and if I pull up okay I'm considering a 5km race the following evening. That breaks the golden rule of doing back-to-back speed sessions so we shall see. Then easy running on Thursday with a rest on Friday before the 5 miler on Saturday.
As I suspected England won the final test match. India put up a good fight in the first session only to roll over after lunch. That was good.
Watched Spurs get shellacked by Utd in the evening. Spurs were in the game until the first goal then it got a bit embarrassing. That was bad.
Sunday, August 21, 2011
Finishing the week long
A late evening run. Started at 7:30pm and did my neighbourly long run covering 22.5kms in 1:30:26 (4:01/km pace). Felt really good tonight and no sign of yesterday's 5km in the legs.
That's 77.5kms for the week.
The cricket is nicely poised for an interesting last day. England should win comfortably unless the little master can conjure something up...
That's 77.5kms for the week.
The cricket is nicely poised for an interesting last day. England should win comfortably unless the little master can conjure something up...
Saturday, August 20, 2011
National League Finals
I had the kids in tow today as the better half way away for the weekend which meant I had to rely on some of the guys from the club to look after them whilst I did the race. I can report they did a good job (thanks guys)!
So after the long drive to Tullamore, I was running a bit late, plus the races were running early which meant I only had time for a couple of kms warm-up. Then straight on the track for a few strides and then lining up at the start. Not a big field (14 in the race), and whilst I was running division 1, we also had the premier league guys to keep things interesting. Some quality in the field, including Mark Kenneally (national 10km champ - sub 29 minutes), Joe Sweeney (Irish rep), Sean Connolly (ran 2:16 on marathon debut recently and a 4 minute miler). Sean was the stand-out guy in division 1 so to be honest it was a race for second place...
The gun sounded and there division 1 runners hit the front of which I was part and I settled into 3rd place. I wasn't running with a watch but the pace seemed very slow. They were calling out lap times at the 200m mark and the first lap was a 73. Nothing flash. It became a tactical race and that's how it remained for the next 3 or 4 laps. Nobody prepared to up the pace so it was going to get interesting at some point.
I don't recall all the detail but probably after 2km, one of the premier guys hit the front to get things moving. Lap times had been in the 73 to 76 second range and I was feeling fine. A few more guys hit the front and I was left chasing them at a slightly quicker pace. After a couple of laps of this the main group had reformed and it was going to be a 2km shoot-out.
Sure enough, the lead guys suddenly dropped in a 64 second lap and I was left alone in 5th place (2nd in division 1 behind Sean). I had upped the pace to around 72 second laps but made no attempt to go with them. The remaining laps I was left running by myself and whilst I was out of touch on the leaders, I had opened up a decent gap on the chasers. After kicking down the last lap I crossed the line in a time of 15:26.61. A pleasing time given the slow start to the race.
I finished 2nd in division 1 (5th overall) and some decent points to put towards the Galway City Harriers tally for the day. As it turns out we finished 2nd overall on the day and will now be promoted to the premier league next year. Well done to all the other sprinters, throwers and jumpers on the day who represented the club plus thanks to Matt for organising.
I finished up with a couple of kms warm-down and a quick shower. Then back in the car with the kids for the long drive back to Galway. All up 9kms for the day.
The most pleasing thing is that the time (15:27 rounded) felt completely comfortable. It was a warm day (19 degrees) and a few people were struggling but I felt good. It gives me heart that the sub 15 is still within reach!
Here are the overall team standings for the day:
Division 1 Men
1. Tallaght 114
2. Galway 98
3. Clare 92
4. Sligo 88
5. An Riocht 87
6. Olympic 78
7. Kildare 75
8. Tipperary 76
Here are the 5000m results:
5000 m - Men Division One Final
1 27 Connolly, Sean Tallaght A.C. 15.16.51
2 51 Bidwell, Matt Galway City Harriers A.C. 15.26.61
3 52 Kelly, David Sligo A.C. 15.56.72
4 25 Murphy, Brian Clare County 16.03.46
5 28 O'Callaghan, Donal Riocht A.C. 16.12.89
6 54 Roche, Patrick Kildare County 16.81.66
5000 m - Men Premier Division
1 1 Kenneally, Mark Clonliffe Harriers A.C. 15.02.88
2 7 Sweeney, Joseph Dundrum South Dublin A.C. 15.11.43
3 5 Dooney. Kevin Raheny Shamrock A.C. 15.19.16
4 4 Brown, Robin North Down A.C. 15.31.85
5 8 Connick, Andrew Ferrybank A.C. 15.35.61
6 3 Maunsell, Thomas Leevale A.C. 15.35.63
7 2 Murphy, Ed Kerry Athletics 15.44.43
8 6 Nolan, James St. Abbans A.C. 17.49.40
So after the long drive to Tullamore, I was running a bit late, plus the races were running early which meant I only had time for a couple of kms warm-up. Then straight on the track for a few strides and then lining up at the start. Not a big field (14 in the race), and whilst I was running division 1, we also had the premier league guys to keep things interesting. Some quality in the field, including Mark Kenneally (national 10km champ - sub 29 minutes), Joe Sweeney (Irish rep), Sean Connolly (ran 2:16 on marathon debut recently and a 4 minute miler). Sean was the stand-out guy in division 1 so to be honest it was a race for second place...
The gun sounded and there division 1 runners hit the front of which I was part and I settled into 3rd place. I wasn't running with a watch but the pace seemed very slow. They were calling out lap times at the 200m mark and the first lap was a 73. Nothing flash. It became a tactical race and that's how it remained for the next 3 or 4 laps. Nobody prepared to up the pace so it was going to get interesting at some point.
I don't recall all the detail but probably after 2km, one of the premier guys hit the front to get things moving. Lap times had been in the 73 to 76 second range and I was feeling fine. A few more guys hit the front and I was left chasing them at a slightly quicker pace. After a couple of laps of this the main group had reformed and it was going to be a 2km shoot-out.
Sure enough, the lead guys suddenly dropped in a 64 second lap and I was left alone in 5th place (2nd in division 1 behind Sean). I had upped the pace to around 72 second laps but made no attempt to go with them. The remaining laps I was left running by myself and whilst I was out of touch on the leaders, I had opened up a decent gap on the chasers. After kicking down the last lap I crossed the line in a time of 15:26.61. A pleasing time given the slow start to the race.
I finished 2nd in division 1 (5th overall) and some decent points to put towards the Galway City Harriers tally for the day. As it turns out we finished 2nd overall on the day and will now be promoted to the premier league next year. Well done to all the other sprinters, throwers and jumpers on the day who represented the club plus thanks to Matt for organising.
I finished up with a couple of kms warm-down and a quick shower. Then back in the car with the kids for the long drive back to Galway. All up 9kms for the day.
The most pleasing thing is that the time (15:27 rounded) felt completely comfortable. It was a warm day (19 degrees) and a few people were struggling but I felt good. It gives me heart that the sub 15 is still within reach!
Here are the overall team standings for the day:
Division 1 Men
1. Tallaght 114
2. Galway 98
3. Clare 92
4. Sligo 88
5. An Riocht 87
6. Olympic 78
7. Kildare 75
8. Tipperary 76
Here are the 5000m results:
5000 m - Men Division One Final
1 27 Connolly, Sean Tallaght A.C. 15.16.51
2 51 Bidwell, Matt Galway City Harriers A.C. 15.26.61
3 52 Kelly, David Sligo A.C. 15.56.72
4 25 Murphy, Brian Clare County 16.03.46
5 28 O'Callaghan, Donal Riocht A.C. 16.12.89
6 54 Roche, Patrick Kildare County 16.81.66
5000 m - Men Premier Division
1 1 Kenneally, Mark Clonliffe Harriers A.C. 15.02.88
2 7 Sweeney, Joseph Dundrum South Dublin A.C. 15.11.43
3 5 Dooney. Kevin Raheny Shamrock A.C. 15.19.16
4 4 Brown, Robin North Down A.C. 15.31.85
5 8 Connick, Andrew Ferrybank A.C. 15.35.61
6 3 Maunsell, Thomas Leevale A.C. 15.35.63
7 2 Murphy, Ed Kerry Athletics 15.44.43
8 6 Nolan, James St. Abbans A.C. 17.49.40
Friday, August 19, 2011
Bell and Pietersen
No running today. Instead plenty of time to mull over the race tomorrow. If it's like last year then all grades will be run as one race which works well for me. It's all about running hard and hoping that a) your pace is on target, and b) that the pain involved is manageable. Ideally I'd like to go through 3km in close to 9 minutes and then hang on but you never know how the race will unfold. I don't think I'm in PB shape but would love to run another low-ish 15...
The cricket today was magnificent. After a closely fought first session, England have taken the game away from India. Are you watching Australia?
The cricket today was magnificent. After a closely fought first session, England have taken the game away from India. Are you watching Australia?
Thursday, August 18, 2011
Easy and strides
One final run before the track race on Saturday. Another easy run of 9.5km in 38:07 (4:01's). I stopped after 20 minutes or so and did 6 x 100m strides trying to increase the pace on each effort. All up 10.1km for the day.
Thoughts turn to the race now. I'm not getting many positive vibes at the moment following a couple of poor track sessions. More thoughts on this tomorrow.
Thoughts turn to the race now. I'm not getting many positive vibes at the moment following a couple of poor track sessions. More thoughts on this tomorrow.
Wednesday, August 17, 2011
Easy hour
I ran 14.4km in 58:03 (4:02's). It's starting to get a bit cooler in the evenings now - good for running but jumper needed in the house. The countdown is on before we have to start lighting the fire again...
Tuesday, August 16, 2011
Tuning Up
Back to the track for my weekly session. I was hoping this would be a friendly session acting as a final hit-out before Saturday's track race. I'm of the preference of not knowing what's in store and being told once you get together as a group. Knowing up front tends to bring on too many negative thoughts of dreading it. Anyway, I digress.
After a 4.0km warm-up, stretches and strides it was time to get going. The session was 6 x 800 off 90 seconds at target 5km pace (15 minutes so that works out to 2:24's for the 800's). Perfect weather conditions - cool with very little breeze.
As with a similar session 2 weeks back, I struggled a bit. Well quite a lot if I'm honest. They were supposed to feel comfortable but I was having to work more than necessary to bring them in on target. Actual times were:
2:25/2:24/2:24/2:22/2:23/2:21
I finished up with 3.2km warm-down so all up 12.0kms for the day. Not a real confidence booster but hopefully I'll come good by Saturday (being Mr Consistent). Easy running for the next 2 days and a rest day on Friday.
Owen looking strong at the moment. Expect some big races from him in the coming months.
After a 4.0km warm-up, stretches and strides it was time to get going. The session was 6 x 800 off 90 seconds at target 5km pace (15 minutes so that works out to 2:24's for the 800's). Perfect weather conditions - cool with very little breeze.
As with a similar session 2 weeks back, I struggled a bit. Well quite a lot if I'm honest. They were supposed to feel comfortable but I was having to work more than necessary to bring them in on target. Actual times were:
2:25/2:24/2:24/2:22/2:23/2:21
I finished up with 3.2km warm-down so all up 12.0kms for the day. Not a real confidence booster but hopefully I'll come good by Saturday (being Mr Consistent). Easy running for the next 2 days and a rest day on Friday.
Owen looking strong at the moment. Expect some big races from him in the coming months.
Monday, August 15, 2011
Another week and more racing
An easy 9.5kms in 38:30. Weather very wet. Some sun forecast for the remainder of the week...
Track 5,000m on Saturday. Dreading it!
Track 5,000m on Saturday. Dreading it!
Sunday, August 14, 2011
Late Doors
It was another run where I had to force myself out of the door. Ideally you get your long run out of the way early doors, but today I left it late and eventually got going just after 7pm. I ran my long local run and knocked off 22.5kms in 1:33:46 (4:10's). Very tired.
That's 83.6km for the week. Another typical week for me in the bank.
I forgot to add my splits for the Claregalway 10km. Here goes:
1km 3:23
2km 3:11
3km 3:08
4km 3:18
5km 3:19 (5km 16:19)
6km 3:32
7km 3:20
8km 3:13
9km 3:17
10km 3:17 (5km 16:39)
Total 32:58
That's 83.6km for the week. Another typical week for me in the bank.
I forgot to add my splits for the Claregalway 10km. Here goes:
1km 3:23
2km 3:11
3km 3:08
4km 3:18
5km 3:19 (5km 16:19)
6km 3:32
7km 3:20
8km 3:13
9km 3:17
10km 3:17 (5km 16:39)
Total 32:58
Saturday, August 13, 2011
Ted "the Count" Hankey
Later in the evening I made the short trip to Tuam to watch Ted Hankey playing a darts exhibition match. I wasn't sure what to expect but was keen to give it a look (thanks to Colm for the tickets!). Oh yeah, almost forgot, I was down to play him in one leg. Game on.
The turnout was fairly poor - I'd estimate about 70 people watching. I was scheduled to play 8th, and after the 7th game there was a long interval which was more time to sweat. Thankfully a few pints of Guinness had helped to lubricate my elbow and ease the nerves. If I was like this before a race I'd have to give up running....
Anyway, my walk-on music was AC/DC's "Thunderstuck", and soon "the Thunder from Down Under" was in action. It was one game of 801 and after starting well with scores of 85 and 81, I hit the wall. I had another score of 98, but the Count smelt blood and finished me off with a couple of big scores and straight out on the double. I knew I had made a mistake when I forgot my garlic. Hopefully some photographic evidence to follow...
I finished off the night back in the local boozer. More Guinness, darts and pool. I love pubs...home at 3am...
The turnout was fairly poor - I'd estimate about 70 people watching. I was scheduled to play 8th, and after the 7th game there was a long interval which was more time to sweat. Thankfully a few pints of Guinness had helped to lubricate my elbow and ease the nerves. If I was like this before a race I'd have to give up running....
Anyway, my walk-on music was AC/DC's "Thunderstuck", and soon "the Thunder from Down Under" was in action. It was one game of 801 and after starting well with scores of 85 and 81, I hit the wall. I had another score of 98, but the Count smelt blood and finished me off with a couple of big scores and straight out on the double. I knew I had made a mistake when I forgot my garlic. Hopefully some photographic evidence to follow...
I finished off the night back in the local boozer. More Guinness, darts and pool. I love pubs...home at 3am...
Claregalway 10km
I missed this race last year so was looking forward to having a solid hit-out in my home town. The course is a tough one, a double loop with a long climb of 600m at the start of each lap. There's also a nasty hill at the 3km/8km mark. Conditions were quite windy and we were lucky that the rain just about held off.
I walked up to register (about 800m from where I live), got changed into my gear and headed out for a couple of kms warm-up. Soon it was time to line up at the start.
Just like sprinters I had worked on my start (minus the blocks). My watch was ready, I was listening to the starter, and was soon pounding the pavements. As we exited the industrial estate I was in the lead only to be greeted with the first big climb. My plan was to run strong, but not flat out and about halfway up the hill I was joined by another runner who I wasn't familiar with. As we reached the crest of the hill I immediately felt a lot more comfortable and opened up a gap on the chasing field.
As has been the norm lately, I wasn't looking at the watch and was running on feel. I know this course like the back of my hand so it was quite ironic that I had a lead car to follow round. I have to say I'm not a big fan of the double lap courses as I'm always thinking that I have to do this again, or that I wish I was on the second lap. I'd say I'm not alone in those thoughts.
The race that I was hoping for didn't really happen - once again I was in time trial mode. After 2km there is a long downhill, then the aforementioned climb at 3km. Then it's fairly flat for the balance of the lap. As I went through the halfway mark I had opened up a decent gap and to be honest I switched off a bit (plus the legs were feeling quite tired). The second time up the climb was bloody tough, but again I got the legs moving nicely once at the summit. I knew I had slowed a bit but wasn't too phased and soon I was running down the finishing chute to cross the line first in a time of 32:58.
The time was actually a bit faster than it felt (I would have guessed it to be a 33:20 run). So that was pleasing. I also won by a decent margin which was surprising as this was the County 10km Championships. I'll certainly take the win and I think I'm now the current county champion at 5,000m (track), 10km and 10 miles. I'd say the course is on a par with the Lane Cove 10km course in Sydney. There are tough sections but if you are sensible, there are some very fast stretches to make up some time.
I finished up with a couple of kms warm-down so all up 14kms for the day. Moving on...
I walked up to register (about 800m from where I live), got changed into my gear and headed out for a couple of kms warm-up. Soon it was time to line up at the start.
Just like sprinters I had worked on my start (minus the blocks). My watch was ready, I was listening to the starter, and was soon pounding the pavements. As we exited the industrial estate I was in the lead only to be greeted with the first big climb. My plan was to run strong, but not flat out and about halfway up the hill I was joined by another runner who I wasn't familiar with. As we reached the crest of the hill I immediately felt a lot more comfortable and opened up a gap on the chasing field.
As has been the norm lately, I wasn't looking at the watch and was running on feel. I know this course like the back of my hand so it was quite ironic that I had a lead car to follow round. I have to say I'm not a big fan of the double lap courses as I'm always thinking that I have to do this again, or that I wish I was on the second lap. I'd say I'm not alone in those thoughts.
The race that I was hoping for didn't really happen - once again I was in time trial mode. After 2km there is a long downhill, then the aforementioned climb at 3km. Then it's fairly flat for the balance of the lap. As I went through the halfway mark I had opened up a decent gap and to be honest I switched off a bit (plus the legs were feeling quite tired). The second time up the climb was bloody tough, but again I got the legs moving nicely once at the summit. I knew I had slowed a bit but wasn't too phased and soon I was running down the finishing chute to cross the line first in a time of 32:58.
The time was actually a bit faster than it felt (I would have guessed it to be a 33:20 run). So that was pleasing. I also won by a decent margin which was surprising as this was the County 10km Championships. I'll certainly take the win and I think I'm now the current county champion at 5,000m (track), 10km and 10 miles. I'd say the course is on a par with the Lane Cove 10km course in Sydney. There are tough sections but if you are sensible, there are some very fast stretches to make up some time.
I finished up with a couple of kms warm-down so all up 14kms for the day. Moving on...
Friday, August 12, 2011
I Can Read
No running today. Instead a quiet Friday night drinking beer and eating pizza. I threw a few darts as well for reasons that will be explained tomorrow. Lets just say I'm more nervous about the darts than the 10km race...
I've just about finished reading "Running With the Buffaloes". A great read as it gives you a real insight into the world of university cross country running in America. Focussing on the Colorado University team and how these guys churn out 100 mile weeks - at altitude. It makes me feel like I'm not even training...
I've just about finished reading "Running With the Buffaloes". A great read as it gives you a real insight into the world of university cross country running in America. Focussing on the Colorado University team and how these guys churn out 100 mile weeks - at altitude. It makes me feel like I'm not even training...
Thursday, August 11, 2011
A Mixed Bag
A quick session today. I basically did my normal 9.5km lap but threw in a few efforts. The first was my 3.6km time trial route which I knocked off in 11:27 (3:11's). Then continuing on at a slow pace for a further 3 minutes I then did a 5 minute effort (into the wind - estimate 3:25 pace). Then after a 2 minute jog I finished up with a 1 minute effort. Then easy running for the balance of the lap.
All up the 9.5km took me 35:01 (3:41's). That's it now until the race on Saturday.
England going very well in the cricket. It's like India don't want to be there. A shame in a way as I thought this would be a very closely fought series.
All up the 9.5km took me 35:01 (3:41's). That's it now until the race on Saturday.
England going very well in the cricket. It's like India don't want to be there. A shame in a way as I thought this would be a very closely fought series.
Wednesday, August 10, 2011
Splashing around
Tonight the running conditions were brutal. Very wet and windy and the roads were covered in water as it had been raining hard all day. I put on my waterproof gear and hat and it must have looked like I was off for a spot of looting.....anyway I finished my 9.5km route in a slow 40:15 (4:14's). Glad to get that over with.
A few photos coming through from the Streets. Here's a good one of the start (thanks to edenhill):
Here are the top 10 times:
1 2199 Gerry RYAN Male Senior Men Craughwell AC 0:24:24 0:24:24
2 2168 Vinny MULVEY Male Senior Men Raheny Shamrocks AC 0:24:29 0:24:29
3 19 Neville DAVEY Male Senior Men 0:24:39 0:24:39
4 2263 Simon RYAN Male Senior Men Raheny Shamrocks AC 0:25:35 0:25:35
5 1422 Matthew BIDWELL Male Senior Men Galway City Harriers AC 0:25:36 0:25:36
6 1883 Cillian O'LEARY Male Senior Men Raheny Shamrocks AC 0:25:44 0:25:44
7 2119 Bernard ROE Male Senior Men Raheny Shamrocks AC 0:25:55 0:25:55
8 1840 David BYRNE Male Senior Men Tallaght AC 0:26:16 0:26:13
9 1382 Tony SCANLAN Male Senior Men Galway City Harriers AC 0:26:19 0:26:17
10 1488 Ruairi O'DONNELL Male Senior Men Limerick AC 0:26:29 0:26:28
Finally, a big thanks to all the support I got on the course on Saturday, I couldn't believe the amount of shouts I was getting. Much appeciated.
A few photos coming through from the Streets. Here's a good one of the start (thanks to edenhill):
Here are the top 10 times:
1 2199 Gerry RYAN Male Senior Men Craughwell AC 0:24:24 0:24:24
2 2168 Vinny MULVEY Male Senior Men Raheny Shamrocks AC 0:24:29 0:24:29
3 19 Neville DAVEY Male Senior Men 0:24:39 0:24:39
4 2263 Simon RYAN Male Senior Men Raheny Shamrocks AC 0:25:35 0:25:35
5 1422 Matthew BIDWELL Male Senior Men Galway City Harriers AC 0:25:36 0:25:36
6 1883 Cillian O'LEARY Male Senior Men Raheny Shamrocks AC 0:25:44 0:25:44
7 2119 Bernard ROE Male Senior Men Raheny Shamrocks AC 0:25:55 0:25:55
8 1840 David BYRNE Male Senior Men Tallaght AC 0:26:16 0:26:13
9 1382 Tony SCANLAN Male Senior Men Galway City Harriers AC 0:26:19 0:26:17
10 1488 Ruairi O'DONNELL Male Senior Men Limerick AC 0:26:29 0:26:28
Finally, a big thanks to all the support I got on the course on Saturday, I couldn't believe the amount of shouts I was getting. Much appeciated.
Tuesday, August 09, 2011
Reducing Recovery
A repeat of a session I last did on Sep 15th 2010 here.
After a long 6.4km warm-up and some strides it was showtime.
Just to give the full details of the session - it was 16 x 400m off reducing recoveries - you get 60 seconds recovery between laps 1,2,3,4 and 5. Then 45 seconds between laps 5,6,7,8 and 9. Then 30 seconds between laps 9,10,11,12 and 13 finishing with 15 seconds between laps 13,14,15 and 16. Simple.
The plan was to run them just below target 5km pace (15 minutes for me) so it was agreed that 70 second laps (72 seconds less 2 seconds) should feel "comfortable". Here are my times:
71/70/70/69/70/70/69/69/69/69/69/69/69/71/71/69
It went from feeling relatively easy to bloody hard as soon as the recovery time dropped to 15 seconds (a very cruel mistress). Glad to get the session over with to be honest. A tough old session on the back of Saturday's race.
I finished up with a 3.2km warm-down and that makes it 16.0km for the day. Easy running for the rest of the week except for Thursday where I may do a bit of fartlek training.
After a long 6.4km warm-up and some strides it was showtime.
Just to give the full details of the session - it was 16 x 400m off reducing recoveries - you get 60 seconds recovery between laps 1,2,3,4 and 5. Then 45 seconds between laps 5,6,7,8 and 9. Then 30 seconds between laps 9,10,11,12 and 13 finishing with 15 seconds between laps 13,14,15 and 16. Simple.
The plan was to run them just below target 5km pace (15 minutes for me) so it was agreed that 70 second laps (72 seconds less 2 seconds) should feel "comfortable". Here are my times:
71/70/70/69/70/70/69/69/69/69/69/69/69/71/71/69
It went from feeling relatively easy to bloody hard as soon as the recovery time dropped to 15 seconds (a very cruel mistress). Glad to get the session over with to be honest. A tough old session on the back of Saturday's race.
I finished up with a 3.2km warm-down and that makes it 16.0km for the day. Easy running for the rest of the week except for Thursday where I may do a bit of fartlek training.
Monday, August 08, 2011
Cruising
Another easy local run (same route as last Monday). This time the 12.1kms took me 47:54 and that works out to 3:58/km pace. Feeling good.
Back to the track tomorrow.
Back to the track tomorrow.
Sunday, August 07, 2011
Long and local
I wasn't feeling too shabby today so rather than slob around I did a mid afternoon long run. My local route of 22.5kms in a time of 1:32:05 (4:06/km). It was raining most of the run which was quite pleasant.
That's 82.3km for the week.
It's the Claregalway 10km next Saturday. It doubles up as the County 10km championship so hopefully more good racing to look forward to. Not a PB course as it's a hilly one - the course being 2 laps of the 5km course used during this year's 5km series (same direction).
That's 82.3km for the week.
It's the Claregalway 10km next Saturday. It doubles up as the County 10km championship so hopefully more good racing to look forward to. Not a PB course as it's a hilly one - the course being 2 laps of the 5km course used during this year's 5km series (same direction).
Saturday, August 06, 2011
The Streets of Galway
I arrived in good time. I bumped into Paul and about 30 minutes before the race start of 7pm we headed out for a warm-up. It soon started raining so we cut the warm-up short after only 2 kms. Back inside for shelter and to change into the racing flats, then back out again for a final 5 minutes warm-up before doing a few strides and lining up at the start.
Another messy start. Anyway, quickly into my running up near the front and after being overtaken by a crocodile, I settled into a small group heading towards town. There was some breeze to deal with, and it was trying to rain again, but nothing too bad. I went through the first km in 5th position but I wasn't looking at splits, I was just using my watch to record the times.
By this stage the first 3 runners had opened up a nice gap, then there was a guy chasing them back in 4th (Simon Ryan), and a group of 3 of us fighting it out for 5th. We climbed up to Eyre Square, then headed out towards the Cathedral. This section was quite tough as the breeze seemed to be coming straight at you with a sort of wind tunnel effect between the city buildings.
I remained in the group of 3 with the leaders slowly disappearing up the road. After the Cathedral there was another tough drag as we ran along University Road. Again into the wind and to make matters worse it started drizzling but thankfully we soon were to make a left turn down Newcastle Road.
I felt better running this section and at the bottom part of this long section where we were to take a right turn up Devon Court, the 4th place runner Simon missed the turn and had to be sent back. He must have lost close to 10 seconds and was now part of our small group...
As we made the turn down Rockbarton Road there was still 4 of us fighting it out. I though this section would be fast but it didn't seem to be the steep downhill that I remembered from last year. Simon had again moved into 4th and I went with him and it seemed like we had opened up a small gap on the remaining 2 chasers.
Moving onto the prom and it was time to push for home. There was a bit of cat and mouse after the 6th km as neither myself or Simon wanted to go too early. The wind was on the back and I was feeling as good as could have been hoped for. Upon seeing the 7km marker it was time to kick. Initially I think I moved into 4th place, but this was short lived. With 500m to go we were still stride for stride and I indicated to Simon that there was a final sharp right turn before the finish line. As we hit the 200m marker Simon kicked down and left me in his wake. That's how it remained and I had to settle for 5th postion in a time of 25:36.
I'm happy enough with the time though it did feel like I'd run a bit quicker. That's a 2 second PB and one position better than last year so happy days. Here are the splits:
1km 3:02
2km 3:19
3km 3:14
4km 3:12
5km 3:26
6km 3:10
7km 3:13
8km 3:00
Total 25:36
I pretty much executed my race plan except for the sloppy 5th km which may have cost me the sub 25:30. Nice to finish quick running the last 3kms in 9:23 finishing with a 3 minute click.
No time for a warm-down. Straight into the shower, a quick change, and back to the finish line to hand out water bottles!
I have to give the winner of the race a big mention. Gerry Ryan won in a time of 24:24. Incredible running beating a strong contingent of Raheny Shamrock runners who had made the trip over from Dublin. Gerry is 47 and with those sort of times at that age it gives us all hope. World class.
All up about 11kms for the day. Then I headed into town for some (read plenty) of post race refreshments...
Another messy start. Anyway, quickly into my running up near the front and after being overtaken by a crocodile, I settled into a small group heading towards town. There was some breeze to deal with, and it was trying to rain again, but nothing too bad. I went through the first km in 5th position but I wasn't looking at splits, I was just using my watch to record the times.
By this stage the first 3 runners had opened up a nice gap, then there was a guy chasing them back in 4th (Simon Ryan), and a group of 3 of us fighting it out for 5th. We climbed up to Eyre Square, then headed out towards the Cathedral. This section was quite tough as the breeze seemed to be coming straight at you with a sort of wind tunnel effect between the city buildings.
I remained in the group of 3 with the leaders slowly disappearing up the road. After the Cathedral there was another tough drag as we ran along University Road. Again into the wind and to make matters worse it started drizzling but thankfully we soon were to make a left turn down Newcastle Road.
I felt better running this section and at the bottom part of this long section where we were to take a right turn up Devon Court, the 4th place runner Simon missed the turn and had to be sent back. He must have lost close to 10 seconds and was now part of our small group...
As we made the turn down Rockbarton Road there was still 4 of us fighting it out. I though this section would be fast but it didn't seem to be the steep downhill that I remembered from last year. Simon had again moved into 4th and I went with him and it seemed like we had opened up a small gap on the remaining 2 chasers.
Moving onto the prom and it was time to push for home. There was a bit of cat and mouse after the 6th km as neither myself or Simon wanted to go too early. The wind was on the back and I was feeling as good as could have been hoped for. Upon seeing the 7km marker it was time to kick. Initially I think I moved into 4th place, but this was short lived. With 500m to go we were still stride for stride and I indicated to Simon that there was a final sharp right turn before the finish line. As we hit the 200m marker Simon kicked down and left me in his wake. That's how it remained and I had to settle for 5th postion in a time of 25:36.
I'm happy enough with the time though it did feel like I'd run a bit quicker. That's a 2 second PB and one position better than last year so happy days. Here are the splits:
1km 3:02
2km 3:19
3km 3:14
4km 3:12
5km 3:26
6km 3:10
7km 3:13
8km 3:00
Total 25:36
I pretty much executed my race plan except for the sloppy 5th km which may have cost me the sub 25:30. Nice to finish quick running the last 3kms in 9:23 finishing with a 3 minute click.
No time for a warm-down. Straight into the shower, a quick change, and back to the finish line to hand out water bottles!
I have to give the winner of the race a big mention. Gerry Ryan won in a time of 24:24. Incredible running beating a strong contingent of Raheny Shamrock runners who had made the trip over from Dublin. Gerry is 47 and with those sort of times at that age it gives us all hope. World class.
All up about 11kms for the day. Then I headed into town for some (read plenty) of post race refreshments...
Friday, August 05, 2011
The Streets
You're fit, but my gosh don't you know it...
The Streets of Galway is arguably the biggest race on the Galway calendar. Tomorrow will be the 26th running of the event and with over 2,500 people registered, it promises to be a great race. Last year I finished in 6th position running 25:38 and I'm hoping I can improve on that this time around. Splits last year were as follows:
1km 3:09
2km 3:13
3km 3:13
4km 3:04
5km 3:19
6km 3:14
7km 3:21
8km 3:05
The course is fast and flat and looking at those splits, it seems I lost a bit of speed through kms 5 to 7. The plan is to run the first 5km under 16 minutes, then try and lift the pace for the final run along the prom (hopefully with the wind on the back). Then hit the pub...
Talking of which, I fell off my 3 day wagon last night. I lasted one day. Pathetic. And tonight being Friday means it would be rude not to...
Good luck to everyone racing on the weekend. May it bring PB's then VB's (or whatever else your tipple is)...
The Streets of Galway is arguably the biggest race on the Galway calendar. Tomorrow will be the 26th running of the event and with over 2,500 people registered, it promises to be a great race. Last year I finished in 6th position running 25:38 and I'm hoping I can improve on that this time around. Splits last year were as follows:
1km 3:09
2km 3:13
3km 3:13
4km 3:04
5km 3:19
6km 3:14
7km 3:21
8km 3:05
The course is fast and flat and looking at those splits, it seems I lost a bit of speed through kms 5 to 7. The plan is to run the first 5km under 16 minutes, then try and lift the pace for the final run along the prom (hopefully with the wind on the back). Then hit the pub...
Talking of which, I fell off my 3 day wagon last night. I lasted one day. Pathetic. And tonight being Friday means it would be rude not to...
Good luck to everyone racing on the weekend. May it bring PB's then VB's (or whatever else your tipple is)...
Thursday, August 04, 2011
48 Hours
Another easy run around the block. A 9.5km run in 38:55 (4:06's). I did a few pick ups on the final run home but the legs still feel very unresponsive. Hopefully with 48 hours rest between now and the race everything will come together and it'll be alright on the night.
Wednesday, August 03, 2011
Still not bad
Okay, the last proper session before the Streets. Arrived at the track late and after sitting in the car for a while to avoid heavy rain, I eventually got going for my warm-up where I bumped into Ian. After about 4.8kms I was ready for the session.
Conditions were pretty poor. Still raining, shirt and shoes already waterlogged, track very slippery, plus about 10 more excuses. I'd spoken with Matt and the instructions were to run 6 x 800 (off 2 minutes). Starting at say 2:20, then a couple of 2:18's, finishing with a pair of 2:14's. I would have been confident of doing that based on recent form but after the first lap of the first 800 those times were out of the window. The session went:
2:25/2:24/2:23/2:23/2:22/2:20
So looking for the positives, overall it was still at below 3 minute per km pace, and I managed to get quicker throughout the session. But it was a real effort which was either due to the conditions, or me being on the shant for the last week. Probably a bit of both.
Not the confidence builder I wanted just before the race but still a decent enough session. I'll take it easy the next couple of days as I'm feeling pretty tired and I'll be avoiding all forms of alcohol until post race. That will be a full 3 evenings...
I finished up with 3.2kms warm-down so all up 12.4km for the day.
Conditions were pretty poor. Still raining, shirt and shoes already waterlogged, track very slippery, plus about 10 more excuses. I'd spoken with Matt and the instructions were to run 6 x 800 (off 2 minutes). Starting at say 2:20, then a couple of 2:18's, finishing with a pair of 2:14's. I would have been confident of doing that based on recent form but after the first lap of the first 800 those times were out of the window. The session went:
2:25/2:24/2:23/2:23/2:22/2:20
So looking for the positives, overall it was still at below 3 minute per km pace, and I managed to get quicker throughout the session. But it was a real effort which was either due to the conditions, or me being on the shant for the last week. Probably a bit of both.
Not the confidence builder I wanted just before the race but still a decent enough session. I'll take it easy the next couple of days as I'm feeling pretty tired and I'll be avoiding all forms of alcohol until post race. That will be a full 3 evenings...
I finished up with 3.2kms warm-down so all up 12.4km for the day.
Tuesday, August 02, 2011
Shame
A bit further today. I squeezed my run in at lunchtime and did my local 14.4km route in 57:26 (3:59's).
Far too much activity on the socialising front. It's 5 nights on the trot and counting. Dad leaves tomorrow so tonight won't be a late one...
I see that the Galway City Half/Full Marathon has been cancelled at the end of the month (see website for details). That's a pity as I was planning to run after winning the half last year. Hopefully we'll see this race on the calendar at some future date.
Far too much activity on the socialising front. It's 5 nights on the trot and counting. Dad leaves tomorrow so tonight won't be a late one...
I see that the Galway City Half/Full Marathon has been cancelled at the end of the month (see website for details). That's a pity as I was planning to run after winning the half last year. Hopefully we'll see this race on the calendar at some future date.
Monday, August 01, 2011
Simple Innit
More of the easy stuff. A total of 12.1kms in 50:14 (4:09's).
This week will be lots of easy running, with a track session on Wednesday, and a rest day on Friday before the race on Saturday evening.
This week will be lots of easy running, with a track session on Wednesday, and a rest day on Friday before the race on Saturday evening.
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