The schedule calls for a longish mid-week run building up to 1hr 30 mins. Keep the pace relaxed as this is the meat in the sandwich between speed workouts either side (Tue/Thu) - so best not to overdo it. I decided to do something a bit different so ran up to the Galway Racecourse from home, then did a lap of the course (at about the same pace as any horse that I back), then ran home. All up 17.9kms in 1:16:00 (4:14's). Not a bad run but it means that 90% of the time you are on the shoulder of the main road which means you have to keep your wits about you.
I finished the run around 9pm and another quick turnaround as I'm meeting the guys at 7:15am tomorrow morning for some more quick stuff...
Wednesday, July 11, 2012
Tuesday, July 10, 2012
3 x 12 minutes
The track was out of action tonight due to county races so I decided to run locally for this session. Another windy old evening and there was no avoiding it so it was going to hamper certain legs of the run.
The recovery was 3 minutes and after 3.4kms warm-up I was good to go. I started where I normally run my 5 minute efforts but kept running the same direction for the full 12 minutes. It was a tough start running gradual uphill for 4 minutes, then 8 minutes running directly into the wind. Pace 3:28/km.
The second effort was much easier as I simply did the same section in reverse with the benefit of the wind/course. Pace 3:23/km.
The last effort I decided to run 6 minutes out, then turn and run back. Again the first 6 minutes were tough and I deliberately turned just over 6 minutes as I knew I could run the second half quicker. That's how it turned out and I probably ran the last 6 minute at below 3:20/km pace as my average for the 12 minutes was 3:23/km.
The same 3.4kms slow run home to give me 17.5kms for the day. Done and dusted. A good session in tough conditions with close to 11kms run at a decent clip.
In other news England hammer the Aussies 4-0 in the one day series. It's getting a bit boring now - they can't even give us a decent game!
The recovery was 3 minutes and after 3.4kms warm-up I was good to go. I started where I normally run my 5 minute efforts but kept running the same direction for the full 12 minutes. It was a tough start running gradual uphill for 4 minutes, then 8 minutes running directly into the wind. Pace 3:28/km.
The second effort was much easier as I simply did the same section in reverse with the benefit of the wind/course. Pace 3:23/km.
The last effort I decided to run 6 minutes out, then turn and run back. Again the first 6 minutes were tough and I deliberately turned just over 6 minutes as I knew I could run the second half quicker. That's how it turned out and I probably ran the last 6 minute at below 3:20/km pace as my average for the 12 minutes was 3:23/km.
The same 3.4kms slow run home to give me 17.5kms for the day. Done and dusted. A good session in tough conditions with close to 11kms run at a decent clip.
In other news England hammer the Aussies 4-0 in the one day series. It's getting a bit boring now - they can't even give us a decent game!
Monday, July 09, 2012
Plodding on
Still no sign of summer here in Ireland. Overcast and windy is as good as it gets at the moment. I trotted out locally for 11.1kms in 46:33 (4:12's). The legs have been feeling a bit better of late despite still not having a massage. Must be the Kinetica working!
Sunday, July 08, 2012
Quick turnaround
Just over 12 hours after yesterday's evening race I was out at Roscam with Fintan and Owen for a long run. We headed out through Oranmore and then on to Maree admiring all the big houses that make up this beautiful part of the world. Conditions were a little breezy and when we turned on 1hr 06 for the run home the back of the legs/buttocks were already sore.
I took the short option on the way back as I was feeling really tired whilst the other 2 did the honourable thing to run the full out and back course. All up 27.4kms for me in 1:59:26 (4:22's).
Happy with that and a decent week of training completed (114.8km). Just got to keep it going now...
I took the short option on the way back as I was feeling really tired whilst the other 2 did the honourable thing to run the full out and back course. All up 27.4kms for me in 1:59:26 (4:22's).
Happy with that and a decent week of training completed (114.8km). Just got to keep it going now...
Saturday, July 07, 2012
Headford 8km
The schedule called for a long tempo run today. I got talked into using the race out at Headford for the session with the aim of running at dream target HMP. So that's 3:19/km to achieve the magical sub 70.
Difficult to front for a race but not be in race mode. Arrived at Headford and ran just over 4kms as a warm-up with my wingman Fintan. We decided to run together. Michael Shannon was running fresh after a 1:11 half marathon victory earlier in the day in Achill! Apparently a very tough course, plus a windy day which made that time all the more special.
We lined up and I hit the front with Fintan and Michael in close company. It's a tough uphill drag the first 600m or so, and then you hit the main road where you have a nice fast section. The three of us stuck together and I was sticking to the target pace which felt comfortable. I wasn't paying too much attention to the watch and we were soon turning off the main road onto the smaller country lanes where the course becomes a good bit tougher.
Through halfway and the three of us remained together. The 5th km is tough - a long uphill drag and although it didn't seem like we had slowed, the splits tell the story. More drags in the next couple of kms and with one km this is what happened....
Michael made a move and I then spoke to Fintan as to what to do - stick with target pace or try and run him down! In this time Michael had already opened up a nice gap and that perhaps gave me the reason to keep going as we were for that bit longer. As we rounded the final corner with 700m to go I had a re-think and started to wind up the pace a little. I felt pretty good and I was sure I was closing. I then pushed for a minute and I was definitely closing but I'd left it too late and Michael had me covered. Comedy racing at its best!
I eventually crossed the line in 26:21 (3:18's) some 5 seconds behind Michael for second place. Happy with the time as it felt okay - but the though of maintaining that pace for 21.1kms leaves me scratching the head a little...
I knew it was dangerous to run a session in a race as the competitive streak in me was always likely to surface. Today I was mixing my drinks and it got messy. I'm still smiling though and a good session in the bank.
I finished up with a 8.2km warm-down with Fintan who had a super run finishing just behind me. That's 20.3kms for the day. A big well done to Michael. To run that race with a half in the legs just shows the talent this man has.
Here are the splits:
1km 3:19
2km 3:14
3km 3:18
4km 3:20 (13:11)
5km 3:28
6km 3:21
7km 3:14
8km 3:07 (13:10)
Total 26:21
As a footnote, in comparison to last year I was 30 seconds slower today. Interestingly, the first 4kms were 37 seconds slower - with the final 4kms today being run 7 seconds quicker. I think this basically shows I went out too hard last year and paid for it in the back half of the course where you hit the hills.
Difficult to front for a race but not be in race mode. Arrived at Headford and ran just over 4kms as a warm-up with my wingman Fintan. We decided to run together. Michael Shannon was running fresh after a 1:11 half marathon victory earlier in the day in Achill! Apparently a very tough course, plus a windy day which made that time all the more special.
We lined up and I hit the front with Fintan and Michael in close company. It's a tough uphill drag the first 600m or so, and then you hit the main road where you have a nice fast section. The three of us stuck together and I was sticking to the target pace which felt comfortable. I wasn't paying too much attention to the watch and we were soon turning off the main road onto the smaller country lanes where the course becomes a good bit tougher.
Through halfway and the three of us remained together. The 5th km is tough - a long uphill drag and although it didn't seem like we had slowed, the splits tell the story. More drags in the next couple of kms and with one km this is what happened....
Michael made a move and I then spoke to Fintan as to what to do - stick with target pace or try and run him down! In this time Michael had already opened up a nice gap and that perhaps gave me the reason to keep going as we were for that bit longer. As we rounded the final corner with 700m to go I had a re-think and started to wind up the pace a little. I felt pretty good and I was sure I was closing. I then pushed for a minute and I was definitely closing but I'd left it too late and Michael had me covered. Comedy racing at its best!
I eventually crossed the line in 26:21 (3:18's) some 5 seconds behind Michael for second place. Happy with the time as it felt okay - but the though of maintaining that pace for 21.1kms leaves me scratching the head a little...
I knew it was dangerous to run a session in a race as the competitive streak in me was always likely to surface. Today I was mixing my drinks and it got messy. I'm still smiling though and a good session in the bank.
I finished up with a 8.2km warm-down with Fintan who had a super run finishing just behind me. That's 20.3kms for the day. A big well done to Michael. To run that race with a half in the legs just shows the talent this man has.
Here are the splits:
1km 3:19
2km 3:14
3km 3:18
4km 3:20 (13:11)
5km 3:28
6km 3:21
7km 3:14
8km 3:07 (13:10)
Total 26:21
As a footnote, in comparison to last year I was 30 seconds slower today. Interestingly, the first 4kms were 37 seconds slower - with the final 4kms today being run 7 seconds quicker. I think this basically shows I went out too hard last year and paid for it in the back half of the course where you hit the hills.
Friday, July 06, 2012
Nice
A quick local run today. The legs felt really good - my new concoction must be working. All up 11.1kms in 45:20 (4:05's).
In the evening I ventured out to the Volvo. Packed everywhere. Queueing for 30 minutes to get served beer in plastic glasses and then too loud to move or have a conversation. Must be getting old. Home by 2am.
In the evening I ventured out to the Volvo. Packed everywhere. Queueing for 30 minutes to get served beer in plastic glasses and then too loud to move or have a conversation. Must be getting old. Home by 2am.
Thursday, July 05, 2012
Hilly Fartlek
Today I was down for a light hilly fartlek run. I haven't done much of this type of training before and I was running solo/local so took the "make it up as you go along" approach.
I decided to push the hills and run easy in between. I would try and lift the pace every 4-5 minutes for different durations and would run say 2 minutes quick, 2 minutes slow, or an effort from this lamp-post to the corner, or from the bottom of the hill to the top. That sort of thing. I was wearing my normal joggers so the efforts weren't particularly quick - no idea of pace but I'd say no quicker than 3:40/km pace. Enough to get the heart rate up though and in all honesty I probably over-did it a bit as I was tired at the end (I stopped the efforts at 50 minutes and run easy until the end).
I ran the same route as yesterday adding on an extra km at the end to get me up to 16kms. Time 1:03:23 so that's an average of 3:58/km.
I recently won some Kinetica stuff which I took delivery of today. My sports nutrition is old skool so I decided to give it a go. So after the run I mixed my first ever 400ml recovery drink which I think was mango and orange flavour. I felt a bit like a drug cheat mixing up my powder and I can't say it looked or tasted very nice. Time will tell if it does any good. I also have multi-vitamins, protein bars, gels, the full shooting match. I'll probably grow an extra head or something - you see that sort of thing all the time being from Norwich...
Easy run tomorrow, tempo on Saturday and long run on Sunday. Legs feel very tired and I'm in desperate need of a massage (last one was pre-London).
I decided to push the hills and run easy in between. I would try and lift the pace every 4-5 minutes for different durations and would run say 2 minutes quick, 2 minutes slow, or an effort from this lamp-post to the corner, or from the bottom of the hill to the top. That sort of thing. I was wearing my normal joggers so the efforts weren't particularly quick - no idea of pace but I'd say no quicker than 3:40/km pace. Enough to get the heart rate up though and in all honesty I probably over-did it a bit as I was tired at the end (I stopped the efforts at 50 minutes and run easy until the end).
I ran the same route as yesterday adding on an extra km at the end to get me up to 16kms. Time 1:03:23 so that's an average of 3:58/km.
I recently won some Kinetica stuff which I took delivery of today. My sports nutrition is old skool so I decided to give it a go. So after the run I mixed my first ever 400ml recovery drink which I think was mango and orange flavour. I felt a bit like a drug cheat mixing up my powder and I can't say it looked or tasted very nice. Time will tell if it does any good. I also have multi-vitamins, protein bars, gels, the full shooting match. I'll probably grow an extra head or something - you see that sort of thing all the time being from Norwich...
Easy run tomorrow, tempo on Saturday and long run on Sunday. Legs feel very tired and I'm in desperate need of a massage (last one was pre-London).
Wednesday, July 04, 2012
Coopers
The schedule called for 60-90 minutes on a Wednesday. I decided to ease into it with an hour. I ran mid afternoon and about halfway through the run it started bucketing down. Very heavy rain and completely soaked through. It wasn't cold and had to run through ankle deep water in places. Quite good fun I suppose.
All up 14.9kms in 1:02:12 (4:10's). The route was measured using MapMyRun so it's probably nearer to 13kms...
I spotted Coopers Pale Ale in Tescos. And it was on special. Couldn't resist buying some for old times sake. Very nice too.
All up 14.9kms in 1:02:12 (4:10's). The route was measured using MapMyRun so it's probably nearer to 13kms...
I spotted Coopers Pale Ale in Tescos. And it was on special. Couldn't resist buying some for old times sake. Very nice too.
Tuesday, July 03, 2012
When the boat comes in
The Volvo round the world boats arrived overnight at the finish line here in Galway. This event has pretty much taken over the town for the next week or so. I'd say a few of the crew members will be very thirsty...
Not great weather. It juiced down all day but seemed to clear in the evening leaving conditons very damp but overall cool and calm. I got stuck in traffic on the drive to the track so had to abondon the car the wrong side of the river and then run to the track. About 3kms later I was good to go.
The session was 5 x 1600 off 60 seconds. I wanted to run close to 5 minute miles. The times were as follows:
5:02/5:02/5:05/5:02/5:04
Happy enough with that. A slow 3rd rep but I managed to recover for the 4th one and then another slow one to finish with. A tough session off only a miniute. The legs and breathing felt fine but it didn't seem to be quite gelling tonight. Ideally I'd be a second a lap quicker to get them in and around 5 minutes and I guess the wet track might be worth that? I was running solo also so that makes it that bit tougher.
I then ran 4 laps of the track as a warm-down then ran the additonal 3kms back to the car. All up 15.6kms for the day.
Not great weather. It juiced down all day but seemed to clear in the evening leaving conditons very damp but overall cool and calm. I got stuck in traffic on the drive to the track so had to abondon the car the wrong side of the river and then run to the track. About 3kms later I was good to go.
The session was 5 x 1600 off 60 seconds. I wanted to run close to 5 minute miles. The times were as follows:
5:02/5:02/5:05/5:02/5:04
Happy enough with that. A slow 3rd rep but I managed to recover for the 4th one and then another slow one to finish with. A tough session off only a miniute. The legs and breathing felt fine but it didn't seem to be quite gelling tonight. Ideally I'd be a second a lap quicker to get them in and around 5 minutes and I guess the wet track might be worth that? I was running solo also so that makes it that bit tougher.
I then ran 4 laps of the track as a warm-down then ran the additonal 3kms back to the car. All up 15.6kms for the day.
Monday, July 02, 2012
Proper
Okay, proper training starts this week for the national half marathon champs on Sep 2nd.
Eased myself into it with an easy-ish local loop covering the 9.5kms in 39:19 (4:08's). Felt good but I suppose you should after such an easy week last week.
Quadruple lappers on the track tomorrow...
Eased myself into it with an easy-ish local loop covering the 9.5kms in 39:19 (4:08's). Felt good but I suppose you should after such an easy week last week.
Quadruple lappers on the track tomorrow...
Sunday, July 01, 2012
The Stone Roses
Out mid morning for an hours run. I was staying in the Swinton area and ended up doing an out and back run along the main road towards St Helens. I finished up with 16.8kms in 1:12:58 (4:21/km).
That's a massive 65.9kms for the week...
Out in the evening for the Stone Roses. I wasn't really interested in the warm-up bands but Dirty North seemed to be by far the best. About 9:30pm the Stone Roses took to the stage and opened up with "I Want to be Adored". Simply brilliant. It set the tone for the evening with the crowd singing and dancing along to every song. The highlight for me was an extended version of "Fools Gold" mid-set. They finished with "I Am the Resurrection". Very fitting. The musicians were superb and despite Ian Browns vocals being a bit hit and miss, you didn't really notice it due to the singalong factor. Overall the night way exceeded my expectations and it was a truly great show.
That's a massive 65.9kms for the week...
Out in the evening for the Stone Roses. I wasn't really interested in the warm-up bands but Dirty North seemed to be by far the best. About 9:30pm the Stone Roses took to the stage and opened up with "I Want to be Adored". Simply brilliant. It set the tone for the evening with the crowd singing and dancing along to every song. The highlight for me was an extended version of "Fools Gold" mid-set. They finished with "I Am the Resurrection". Very fitting. The musicians were superb and despite Ian Browns vocals being a bit hit and miss, you didn't really notice it due to the singalong factor. Overall the night way exceeded my expectations and it was a truly great show.
Saturday, June 30, 2012
Ouch #2
Arrived in Manchester safe and sound. Straight back to my mates place for a BBQ and a few too many beers with my old student mates. Late to bed.
No running today. Will attempt something tomorrow.
No running today. Will attempt something tomorrow.
Friday, June 29, 2012
Should have been a tempo
but wasn't. Instead I ran late and decided to notch up a longish run.
Again very slow - my cruising pace seems to have suffered a bit lately, probably just tired. A total of 16.6kms in 1:13:29 (4:26's).
The weekend training could be tricky. I'm off to Manchester on Saturday to catch up with mates from university and then to watch the Stone Roses play on Sunday. At the very least I plan to get a run in Sunday morning. We shall see. Proper training resumes next week.
Again very slow - my cruising pace seems to have suffered a bit lately, probably just tired. A total of 16.6kms in 1:13:29 (4:26's).
The weekend training could be tricky. I'm off to Manchester on Saturday to catch up with mates from university and then to watch the Stone Roses play on Sunday. At the very least I plan to get a run in Sunday morning. We shall see. Proper training resumes next week.
Thursday, June 28, 2012
Plan
I managed to get out for a slow trot to help with my "recovery". Usual 9.5km route in 41:17.
Then out in the evening with the lads to put together our training plan for the upcoming National half in September. Great food thanks to Fintan. Also thanks to Matt for taking time to put together the schedules.
Then out in the evening with the lads to put together our training plan for the upcoming National half in September. Great food thanks to Fintan. Also thanks to Matt for taking time to put together the schedules.
Wednesday, June 27, 2012
Ouch #1
My best man was over from Oz on his hols and needless to say we gave the booze a massive nudge. No running as a result but great to catch up.
I though Portugal were a little unlucky against Spain...I just about remember watching the penalties...
Tuesday, June 26, 2012
Tuesday track
3.5km warm-up with the lads.
The session was 1km, 4 x 2km, 1km (big session) and I was to try and hang on to Gary who was running at what is probably a cruise pace for him. The recovery was only 90 seconds...
Here's how the session panned out:
3:05, 6:15, 6:23, REST, 6:12, 3:02
Yes after the second 2km effort I had blown a gasket and hit to sit out the 3rd 2km. After around 9 minutes recovery I bounced back well to finish the session. I found this really tough and don't seem to be running at all comfortable at the moment. Perhaps the easy week will see me in good stead.
Finished up with a 2km warm-down to give me 13.5kms for the day.
The session was 1km, 4 x 2km, 1km (big session) and I was to try and hang on to Gary who was running at what is probably a cruise pace for him. The recovery was only 90 seconds...
Here's how the session panned out:
3:05, 6:15, 6:23, REST, 6:12, 3:02
Yes after the second 2km effort I had blown a gasket and hit to sit out the 3rd 2km. After around 9 minutes recovery I bounced back well to finish the session. I found this really tough and don't seem to be running at all comfortable at the moment. Perhaps the easy week will see me in good stead.
Finished up with a 2km warm-down to give me 13.5kms for the day.
Monday, June 25, 2012
Monday
9.5kms in 39:35 (4:10's).
Decided I'll take an easyish week this week. Too much socialising on the horizon so proper training will be put on hold.
Decided I'll take an easyish week this week. Too much socialising on the horizon so proper training will be put on hold.
Sunday, June 24, 2012
Penalties
I ran local and decided to run my short 9.5km loop in reverse. Seems really odd but it was like running somewhere different. During the run I decided that I'd throw in a few hill repeats on the Rock Road to get the heart rate up. These were token hills at best - I lasted 6 x 1 minute and what should have taken 1 minute were always a few seconds more (I always run point to point). Pretty pathetic. At one point as I jogged back down the hill I got asked for directions - never before have I been so grateful to take a long break and give very detailed instructions...
All up 13.0kms. That's 85.8kms for the week.
I then headed out to watch the England game. We started okay but in all honesty we were hanging on for most of the game and never deserved to win....pass me another beer please...
All up 13.0kms. That's 85.8kms for the week.
I then headed out to watch the England game. We started okay but in all honesty we were hanging on for most of the game and never deserved to win....pass me another beer please...
Saturday, June 23, 2012
Almost 2 hours
I ran with Timmie and Owen starting at Roscam. Conditions were poor being very windy but at least the rain held off. We headed into town and turned at the driving range (Owen went shorter = sensible, massive headwind all the way). It was a lot easier coming back but the legs felt tired by this stage. Timmie made the call to show me an old training hill on the way back and that nearly finished me off. As we made the final turn into Roscam we had to stop at a level crossing to let a train pass. I wasn't sure I'd get going again...
All up 26.0kms in 1:55:33 (4:27's). Slow pace but the wind made it a really tough run. How the f**k did I run that marathon 8 weeks back?
All up 26.0kms in 1:55:33 (4:27's). Slow pace but the wind made it a really tough run. How the f**k did I run that marathon 8 weeks back?
Friday, June 22, 2012
Rehab Run
The legs took a real beating yesterday. I didn't stretch properly after the race and I felt very sluggish crawling around today. A total of 11.1kms in 48:45 (4:24's).
I'll take it easy over the weekend. Racing really seems to be taking it out of me at the moment. Probably a sign of old age.
I'll take it easy over the weekend. Racing really seems to be taking it out of me at the moment. Probably a sign of old age.
Thursday, June 21, 2012
Annaghdown 10km
Out to Annaghdown for a flattish 10km. The weather had been very wet all day but it cleared nicely for the race. A few puddles to avoid but it was nice and cool with very little breeze. You'd take these conditions every time.
A couple of kms warm-up then time to line up. There was a great showing with some decent guys at the pointy end. The standard in Galway at the moment is definitely on the up. Probably at least half a dozen guys capable of running sub 33 and better so you are pretty much guaranteed a good race at the moment which I'm all for. Plus John Byrne had made the trip from Co Mayo (National 50km champion) so it promised to be a good hit-out.
I immediately hit the front with John. The course is rolling ups and downs - not big hills but ones you would feel if you weren't in good shape. We took it out fairly hard and I settled in behind John. I wasn't looking at the watch at all but I knew we were moving well as we ticked off the first few kms. I tried to take the lead a few times but John would surge straight away and regain the lead. This continued until halfway and with neither of us letting up I thought it was going to go all the way.
By the time we hit 6km I had tried a few more surges but I got the feeling that the immediate response from John must have been taking it's toll. At about 6.5km we tool a left turn and I made another move on a slight uphill and managed to open up a small gap. I tried to push on but as soon as I had hit the front I felt a lot less comfortable.
I mainatained the lead but knew John was right behind me. I was really starting to work hard and I ran a couple of sloppy kms through 8 and 9, probably saving myself for a quick finish. The last km had a bit of a climb at the start but after that it was all downhill then flat into the finish line. I was running behind the 2 lead motorbikes and they had the sirens sounding as I crossed the line in a time of 32:38 for the win.
A great battle with John which sums up why I like racing. He finished 8 seconds behind in 32:46 with Conor Dolan in great form only a few seconds back in 32:57 (his first sub 33). It's a horrible feeling when you know someone is close behind you but thankfully I just had enough in reserve to get to the line.
Here are the splits:
1km 3:08
2km 3:14
3km 3:12
4km 3:16
5km 3:15 (16:05)
6km 3:15
7km 3:18
8km 3:23
9km 3:26
10km 3:12 (16:33)
Total 32:38
The only slight disappointment is the splits for the 8th and 9th kms. Had I have been able to run them under 3:20 I may have had a shout of a PB. Still not too bad - my second quickest road 10km and 3 seconds quicker than last year!
I finished up with a 3.4km warm-down to give me 15.4kms for the day.
A couple of kms warm-up then time to line up. There was a great showing with some decent guys at the pointy end. The standard in Galway at the moment is definitely on the up. Probably at least half a dozen guys capable of running sub 33 and better so you are pretty much guaranteed a good race at the moment which I'm all for. Plus John Byrne had made the trip from Co Mayo (National 50km champion) so it promised to be a good hit-out.
I immediately hit the front with John. The course is rolling ups and downs - not big hills but ones you would feel if you weren't in good shape. We took it out fairly hard and I settled in behind John. I wasn't looking at the watch at all but I knew we were moving well as we ticked off the first few kms. I tried to take the lead a few times but John would surge straight away and regain the lead. This continued until halfway and with neither of us letting up I thought it was going to go all the way.
By the time we hit 6km I had tried a few more surges but I got the feeling that the immediate response from John must have been taking it's toll. At about 6.5km we tool a left turn and I made another move on a slight uphill and managed to open up a small gap. I tried to push on but as soon as I had hit the front I felt a lot less comfortable.
I mainatained the lead but knew John was right behind me. I was really starting to work hard and I ran a couple of sloppy kms through 8 and 9, probably saving myself for a quick finish. The last km had a bit of a climb at the start but after that it was all downhill then flat into the finish line. I was running behind the 2 lead motorbikes and they had the sirens sounding as I crossed the line in a time of 32:38 for the win.
A great battle with John which sums up why I like racing. He finished 8 seconds behind in 32:46 with Conor Dolan in great form only a few seconds back in 32:57 (his first sub 33). It's a horrible feeling when you know someone is close behind you but thankfully I just had enough in reserve to get to the line.
Here are the splits:
1km 3:08
2km 3:14
3km 3:12
4km 3:16
5km 3:15 (16:05)
6km 3:15
7km 3:18
8km 3:23
9km 3:26
10km 3:12 (16:33)
Total 32:38
The only slight disappointment is the splits for the 8th and 9th kms. Had I have been able to run them under 3:20 I may have had a shout of a PB. Still not too bad - my second quickest road 10km and 3 seconds quicker than last year!
I finished up with a 3.4km warm-down to give me 15.4kms for the day.
Wednesday, June 20, 2012
No running or football
Did nowt today. Probably long overdue after 17 consecutive running days.
10km race tomorrow. Looking forward to it.
A couple of beers tonight but no football to watch...
10km race tomorrow. Looking forward to it.
A couple of beers tonight but no football to watch...
Tuesday, June 19, 2012
6 x 800m
I've decided to run the 10km on Thursday night out at Annaghdown so in preparation for that I decided not to overdo it on the track tonight.
A quick 15 minute warm-up with Fintan and Owen of around 3.5km. The session called for 6 to 8 by 800m off 90 seconds and with lots of people racing at the moment everyone took the decision that 6 efforts was plenty.
As is the norm, the first was a bit scratchy then I settled into a nice rhythm. My usual trick of a quick first lap (around 70 seconds), then a slower one - the ideal would be to run the effort at even pace. Here are the times:
2:27/2:25/2:24/2:24/2:24/2:23
Pretty happy with that. Conditions were spot on with very little breeze and I seemed to be running relaxed and moving well.
A 7 lap warm-down to give me 11.1kms for the day. Rest tomorrow.
On the drive home I eventually found the commentary for the England game on radio 5. You can imagine what the signal is like on the west coast of Ireland but that didn't matter as Rooney had just put England 1-0 up and that's how it stayed. Plus with France slipping up we top the group to play the Italians on Sunday night. It would be no surprise now if we make the semis...and all this from an England side that are at best very average...Hodgson is either very lucky or a genius. I'll let you decide...
A quick 15 minute warm-up with Fintan and Owen of around 3.5km. The session called for 6 to 8 by 800m off 90 seconds and with lots of people racing at the moment everyone took the decision that 6 efforts was plenty.
As is the norm, the first was a bit scratchy then I settled into a nice rhythm. My usual trick of a quick first lap (around 70 seconds), then a slower one - the ideal would be to run the effort at even pace. Here are the times:
2:27/2:25/2:24/2:24/2:24/2:23
Pretty happy with that. Conditions were spot on with very little breeze and I seemed to be running relaxed and moving well.
A 7 lap warm-down to give me 11.1kms for the day. Rest tomorrow.
On the drive home I eventually found the commentary for the England game on radio 5. You can imagine what the signal is like on the west coast of Ireland but that didn't matter as Rooney had just put England 1-0 up and that's how it stayed. Plus with France slipping up we top the group to play the Italians on Sunday night. It would be no surprise now if we make the semis...and all this from an England side that are at best very average...Hodgson is either very lucky or a genius. I'll let you decide...
Monday, June 18, 2012
Triple
I wasn't planning to run today but ended up doing 3 mini-runs which totalled 9.2kms (in 41:58) - at a very sedate pace of 4:32/km.
I was invited to the launch of this year's Streets of Galway 8km road race at the Claddagh Hall. I parked up near Eyre Square and jogged down to the hall (2km). The photos called for a couple of highly tuned athletes with good physique to dress up in morph suits for some of the press photos. Imagine my surprise when I got the call up. Here's a flavour of what I'm talking about:
After the photos were done and dusted I jogged back to the car (1.5km). Upon arrival home I then decided that 3.5kms didn't constitute a run so I headed out for a further 5.7km.
Good fun all round and now waiting to see what photos make the papers later in the week...
I was invited to the launch of this year's Streets of Galway 8km road race at the Claddagh Hall. I parked up near Eyre Square and jogged down to the hall (2km). The photos called for a couple of highly tuned athletes with good physique to dress up in morph suits for some of the press photos. Imagine my surprise when I got the call up. Here's a flavour of what I'm talking about:
After the photos were done and dusted I jogged back to the car (1.5km). Upon arrival home I then decided that 3.5kms didn't constitute a run so I headed out for a further 5.7km.
Good fun all round and now waiting to see what photos make the papers later in the week...
Sunday, June 17, 2012
Half Marathon (for fun)
Up early and wanted to run for around 90 minutes (local solo run). I covered 3 of my local loops and upon arrival home the Garmin showed I was just shy of 21kms so like a complete muppet I decided to carry on to get the half marathon distance up (doing a loop of the estate). Total 21.1kms in 1:29:59 (4:16's).
A family meal was planned for 2pm but I was cooking so it turned out an hour late....I used the delay to my advantage nipping down to the 5km marker of the "Great Race" to watch the leaders come through. Some great results from my training partners with Fintan running a 33:20 PB in his DEBUT 10km race for 2nd. Plus Owen running a solid 34:14 for 3rd. Well done!!
I think I'm going to have a hit-out this week in the Annaghdown 10km on Summer Solstice day. A good course where I ran a PB last year. With that in mind I plan to have a relatively easy week on the training front.
Weekly total of 100.8kms. My first triple figure week since London.
A family meal was planned for 2pm but I was cooking so it turned out an hour late....I used the delay to my advantage nipping down to the 5km marker of the "Great Race" to watch the leaders come through. Some great results from my training partners with Fintan running a 33:20 PB in his DEBUT 10km race for 2nd. Plus Owen running a solid 34:14 for 3rd. Well done!!
I think I'm going to have a hit-out this week in the Annaghdown 10km on Summer Solstice day. A good course where I ran a PB last year. With that in mind I plan to have a relatively easy week on the training front.
Weekly total of 100.8kms. My first triple figure week since London.
Saturday, June 16, 2012
Hills
You know I'm clutching at straws when I throw in a hill session....
I ran down to the Rock Road (3.4km) then ran 12 sets of hills. I use the same start/finish point which is about 60 seconds up and 80 seconds jogging down (when feeling good). Today I wasn't far short of that blowing out a few seconds here and there. I seem to cop really bad weather when doing this session (cold and wet). Then the same run home (3.4km) to add another 13.2kms to the weekly tally.
That's my 3rd (decent) session of the week. I think 3 sessions may be too much for me and might drop it down to 2 as the legs seem to be constantly tired. Umm.
Long run tomorrow.
I ran down to the Rock Road (3.4km) then ran 12 sets of hills. I use the same start/finish point which is about 60 seconds up and 80 seconds jogging down (when feeling good). Today I wasn't far short of that blowing out a few seconds here and there. I seem to cop really bad weather when doing this session (cold and wet). Then the same run home (3.4km) to add another 13.2kms to the weekly tally.
That's my 3rd (decent) session of the week. I think 3 sessions may be too much for me and might drop it down to 2 as the legs seem to be constantly tired. Umm.
Long run tomorrow.
Friday, June 15, 2012
Rubbish
11.1km in 46:16 (4:10's). Very blustery but had a bit of a spring in the step and felt good.
Football - Ireland were rubbish and England weren't much better. I can't believe we scored 3 goals as we didn't create anything. As soon as we meet a decent side it's going to be good night nurse...
Football - Ireland were rubbish and England weren't much better. I can't believe we scored 3 goals as we didn't create anything. As soon as we meet a decent side it's going to be good night nurse...
Thursday, June 14, 2012
Solo Tempo
I don't think I'm going to race on the weekend so I decided to do the same session as last week (12km tempo). Running solo today with only the Garmin for company and the nice bleep each time you knock off a km.
The session was 2.2km warm-up, 12km tempo, 4.8km warm-down (all up 19kms).
I ran the tempo in 41:19 (3:27's). That's a massive 11 second improvement on last week! In my defence I'd say it's tougher running by yourself, plus the conditions were a little windier today. Here are the km splits:
3:26/3:24/3:27/3:23/3:25/3:27/3:25/3:29/3:34/3:27/3:30/3:22
I went through 10km in 34:27. The loop itself is about 9.3km so I'm doubling up on running 2.7km of the loop (it wouldn't be the easiest part of the loop either as a lot of that section is slight uphill). The 8th and 9th kms were tough (same as last week) as you are running directly into the wind coupled with a few nasty drags. The 2nd through to 7th kms are quite friendly.
Looking forward to the footy tonight. Lets hope Ireland can pull something out of the bag as it would be great lift for the country if they could put a decent run together.
The session was 2.2km warm-up, 12km tempo, 4.8km warm-down (all up 19kms).
I ran the tempo in 41:19 (3:27's). That's a massive 11 second improvement on last week! In my defence I'd say it's tougher running by yourself, plus the conditions were a little windier today. Here are the km splits:
3:26/3:24/3:27/3:23/3:25/3:27/3:25/3:29/3:34/3:27/3:30/3:22
I went through 10km in 34:27. The loop itself is about 9.3km so I'm doubling up on running 2.7km of the loop (it wouldn't be the easiest part of the loop either as a lot of that section is slight uphill). The 8th and 9th kms were tough (same as last week) as you are running directly into the wind coupled with a few nasty drags. The 2nd through to 7th kms are quite friendly.
Looking forward to the footy tonight. Lets hope Ireland can pull something out of the bag as it would be great lift for the country if they could put a decent run together.
Wednesday, June 13, 2012
Harry
An early morning trot out. The legs felt heavy after the track session so I took it easy rolling around my 9.5km loop in 41:11 (4:20's).
Harry Redknapp has left Spurs. I can't believe it. Shocked and stunned. How we could let him go is beyond me...apparently he is to get a £3m pay-out for the remainder of his contract. After tax that works out to £3m...
Harry Redknapp has left Spurs. I can't believe it. Shocked and stunned. How we could let him go is beyond me...apparently he is to get a £3m pay-out for the remainder of his contract. After tax that works out to £3m...
Tuesday, June 12, 2012
4 x 2km
Out to Dangan. A warm-up of 3.7kms then found out the start of the session was to be on the grass. Threw all my toys out of the pram but decided to give it a go (3 x 6 mins with 75 secs recovery). After one lap of the grass pitches I was going nowhere (2 mins) so pulled the pin and wandered over to the track. Pathetic effort by myself.
Then bumped into Gary (a 2:17 man and I'm not talking 800m) who was doing 10 minute sets (2 km in 6:20, 1km in 3:40). Decided to jump in on the 2km efforts and we took turns leading out the first and last km. I ended up doing 4 x 2km and the times were:
6:20/6:18/6:17/6:19
It felt more comfortable than last week - especially the breathing. The thought did enter my mind that this was my dream target 10km pace (31:40) and whilst you may be able to hold out until 6-7km at the pace, the last 3-4km would be blue murder. A way to go I'd say...
Forgot to mention I had the luxury of a very big 3:40ish recovery today. I did a bit of walking and jogging (600m) whilst Gary continued on with his float.
I finished up with a 2km warm-down. That gives me 15.8km for the day once you add up all the bits and pieces.
Then bumped into Gary (a 2:17 man and I'm not talking 800m) who was doing 10 minute sets (2 km in 6:20, 1km in 3:40). Decided to jump in on the 2km efforts and we took turns leading out the first and last km. I ended up doing 4 x 2km and the times were:
6:20/6:18/6:17/6:19
It felt more comfortable than last week - especially the breathing. The thought did enter my mind that this was my dream target 10km pace (31:40) and whilst you may be able to hold out until 6-7km at the pace, the last 3-4km would be blue murder. A way to go I'd say...
Forgot to mention I had the luxury of a very big 3:40ish recovery today. I did a bit of walking and jogging (600m) whilst Gary continued on with his float.
I finished up with a 2km warm-down. That gives me 15.8km for the day once you add up all the bits and pieces.
Monday, June 11, 2012
Wheels coming off
A recovery run of 11.1kms today in 46:01 (4:09's).
In my "strange things I saw whilst running" section, today I was running up to Carnmore on the hard shoulder facing the oncoming traffic. A lorry and trailer went past on my left side and then a few seconds later a wheel went bouncing up the road behind the lorry...the wheel gradually moved across the road and a few oncoming cars had to swerve to avoid it as it crossed the other side of the road. The wheel eventually came to rest about 100m up the road in the direction I was running against a stone wall. Could have been nasty if I was that bit further up the road as it would have come up behind me with very little warning...
In my "strange things I saw whilst running" section, today I was running up to Carnmore on the hard shoulder facing the oncoming traffic. A lorry and trailer went past on my left side and then a few seconds later a wheel went bouncing up the road behind the lorry...the wheel gradually moved across the road and a few oncoming cars had to swerve to avoid it as it crossed the other side of the road. The wheel eventually came to rest about 100m up the road in the direction I was running against a stone wall. Could have been nasty if I was that bit further up the road as it would have come up behind me with very little warning...
Sunday, June 10, 2012
Monivea 5km
Out to Monivea for a 5km. This was where I had my first race in Ireland and it holds fond memories as it was also my first win!
I wasn't going to put any pressure on myself today - just go out and enjoy it. The conditons were splendid - a little too hot if the truth be told. That helped get the numbers up to well over 200 - good to see. This race is a little unique in that the first half is on the road with the second half of the race being run on a forest trail.
A warm-up of 4.9kms basically running the guts of the course. Then it was race time. I immediately hit the front with a couple of runners on my shoulder. The race starts with a lap of the village before heading out towards the trail. Through the first km and feeling good and then time to put the foot down for a quick second km. At this point I had gapped the chasing field and by the time I hit the woods I had a good enough lead.
In an instant I went from feeling good to hanging on. I had slowed a good bit but the course would warrant that. I still ran a decent 3rd km and was still confident of breaking 16 minutes but then I must have fallen asleep during the 4th km (see splits below). It contained lots of twists and turns but it didn't feel that slow and I then took the last section relatively easy as I couldn't be bothered killing myself. Coming up the narrow finishing straight there was a mother and son just ahead of me competing in the 1km fun run and I simply jogged in behind them for the last 100m as I didn't see any point in trying to push past!
Not my greatest work but a decent hit-out and good to win this race again after my second placing last year. I then ran a couple more laps of the course to give my 19.7kms for the day with a few of the other guys (Jason, Steve and Timmie).
Splits:
1km 3:09
2km 3:05
3km 3:15
4km 3:23
5km 3:31
Total 16:23
And 92.5kms for the week.
Later that evening it was out to Clarinbridge to watch the Ireland game. I had arranged to meet up with Timmie for a few pints. The footy was poor but we made up for that with a good drink. I promised Timmie I would give the darts a mention.....we found a board and had a game and after telling him how good I was I struggled big time for a 3-2 win. A good night but not getting home until 1am is a little bit much for my old body...
I wasn't going to put any pressure on myself today - just go out and enjoy it. The conditons were splendid - a little too hot if the truth be told. That helped get the numbers up to well over 200 - good to see. This race is a little unique in that the first half is on the road with the second half of the race being run on a forest trail.
A warm-up of 4.9kms basically running the guts of the course. Then it was race time. I immediately hit the front with a couple of runners on my shoulder. The race starts with a lap of the village before heading out towards the trail. Through the first km and feeling good and then time to put the foot down for a quick second km. At this point I had gapped the chasing field and by the time I hit the woods I had a good enough lead.
In an instant I went from feeling good to hanging on. I had slowed a good bit but the course would warrant that. I still ran a decent 3rd km and was still confident of breaking 16 minutes but then I must have fallen asleep during the 4th km (see splits below). It contained lots of twists and turns but it didn't feel that slow and I then took the last section relatively easy as I couldn't be bothered killing myself. Coming up the narrow finishing straight there was a mother and son just ahead of me competing in the 1km fun run and I simply jogged in behind them for the last 100m as I didn't see any point in trying to push past!
Not my greatest work but a decent hit-out and good to win this race again after my second placing last year. I then ran a couple more laps of the course to give my 19.7kms for the day with a few of the other guys (Jason, Steve and Timmie).
Splits:
1km 3:09
2km 3:05
3km 3:15
4km 3:23
5km 3:31
Total 16:23
And 92.5kms for the week.
Later that evening it was out to Clarinbridge to watch the Ireland game. I had arranged to meet up with Timmie for a few pints. The footy was poor but we made up for that with a good drink. I promised Timmie I would give the darts a mention.....we found a board and had a game and after telling him how good I was I struggled big time for a 3-2 win. A good night but not getting home until 1am is a little bit much for my old body...
Saturday, June 09, 2012
Almost nothing
I'm going to run the Monivea 5km tomorrow so I wasn't going to run. Then I gave in and decided an easy run wouldn't do any harm....
All up 9.5kms in 41:02 (4:19's).
All up 9.5kms in 41:02 (4:19's).
Friday, June 08, 2012
Getting tight in my old age
An easy run of 11.1kms in 45:43 this evening (4:07/km). For the first time this week I was feeling good despite very windy conditions. I think I've finally recovered from the Sky Road...
Some new tickets were released today for the Athletics at the Olympics. I had a quick look at what was available but I couldn't bring myself to spending £425 for a ticket for one session! That's about a million Euros at the current exchange rate. Oh well, I guess I'll be watching it in the TV unless I win some tickets in all the competitions I keep entering...a shame if I don't make it over as my last experience of watching the Olympics live was one I'll never forget. I jagged some tickets to the men's 100m finals in Sydney to watch Maurice Greene win gold. The same night Steve Backley got a silver in the javelin. Meanwhile I got very very drunk...
Some new tickets were released today for the Athletics at the Olympics. I had a quick look at what was available but I couldn't bring myself to spending £425 for a ticket for one session! That's about a million Euros at the current exchange rate. Oh well, I guess I'll be watching it in the TV unless I win some tickets in all the competitions I keep entering...a shame if I don't make it over as my last experience of watching the Olympics live was one I'll never forget. I jagged some tickets to the men's 100m finals in Sydney to watch Maurice Greene win gold. The same night Steve Backley got a silver in the javelin. Meanwhile I got very very drunk...
Thursday, June 07, 2012
He was with me
Just in case Michelle is reading this, Fintan was with me this morning from 7am for our weekly tempo run. I dare say you weren't very happy when that alarm went off at 4:45am this morning...
The weather was wet and it was quite windy in places. I decided to use the flatter local loop today as I couldn't face being humiliated on the hills again. It's the old Claregalway 10km loop which is actually closer to 9.5km loop which meant that for a 12km tempo we'd be doubling up on a section. Owen was in attendance too and he continues to make strides after his fine London PB.
After a 2.2km warm-up we went straight into it. The legs still felt heavy but I seemed to be travelling okay as we ticked off the kms. I lead the session most of the way and I'd say I went through 10km in sub 34:30 before slowing a little in the last section which was gradually uphill into the wind. All up I covered the 12kms in 41:30 (3:28/km).
Happy with that. A little quicker than last week although not quite as far. We finished up with a 4.8km warm-down for 19kms for the day.
I'm beginning to like getting the session out of the way in the morning - you don't have it hanging over you all day. But in saying that I'm hopeless at getting out of bed before 7am...
The weather was wet and it was quite windy in places. I decided to use the flatter local loop today as I couldn't face being humiliated on the hills again. It's the old Claregalway 10km loop which is actually closer to 9.5km loop which meant that for a 12km tempo we'd be doubling up on a section. Owen was in attendance too and he continues to make strides after his fine London PB.
After a 2.2km warm-up we went straight into it. The legs still felt heavy but I seemed to be travelling okay as we ticked off the kms. I lead the session most of the way and I'd say I went through 10km in sub 34:30 before slowing a little in the last section which was gradually uphill into the wind. All up I covered the 12kms in 41:30 (3:28/km).
Happy with that. A little quicker than last week although not quite as far. We finished up with a 4.8km warm-down for 19kms for the day.
I'm beginning to like getting the session out of the way in the morning - you don't have it hanging over you all day. But in saying that I'm hopeless at getting out of bed before 7am...
Wednesday, June 06, 2012
New Focus
The next big race I'll be targeting is the National Half Marathon which is to be held this year in Athenry on September 2nd. Very handy as it's only about 10 miles up the road from here.
In speaking to the coach of the Harriers last night he was saying that if we wanted to run a decent time for the half then it's time to get serious with the training. A long tempo run where over time you should look to be running BELOW target half pace. Supplemented with track speedwork. Sounds sensible. So with that in mind I'll try and run the weekly tempo runs at a quicker pace each week - as opposed to increasing the duration. I'm a bit off half pace at the moment but you can only hope (to run sub 70 minutes it equates to 3:19/km pace)...
Today was an easy trot around the block. Legs still not right. I stopped 400m from the end where I bumped into the wife and kids who were out for a walk/bike road. Any excuse to stop. Total 45:26 for 10.7kms (4:15/km pace). Quicker tempo tomorrow...
In speaking to the coach of the Harriers last night he was saying that if we wanted to run a decent time for the half then it's time to get serious with the training. A long tempo run where over time you should look to be running BELOW target half pace. Supplemented with track speedwork. Sounds sensible. So with that in mind I'll try and run the weekly tempo runs at a quicker pace each week - as opposed to increasing the duration. I'm a bit off half pace at the moment but you can only hope (to run sub 70 minutes it equates to 3:19/km pace)...
Today was an easy trot around the block. Legs still not right. I stopped 400m from the end where I bumped into the wife and kids who were out for a walk/bike road. Any excuse to stop. Total 45:26 for 10.7kms (4:15/km pace). Quicker tempo tomorrow...
Tuesday, June 05, 2012
Easy call
The legs still felt far from right today so it was an easy decision to make in not running the last race in the 5km series out at Tuam. Instead (madness) I decided to run a track session and I felt awful before, during and after...
A 2.6km warm-up, then the session was 4 x 400, 3 x 1600, 4 x 400. The recovery was 60 seconds between the 400s, 75 seconds between the miles, with 2 minutes between sets. Times were as follows:
72/71/70/69
5:02/5:02/4:59
70/71/69/66
Thanks to Owen and Gary for keeping the pace honest. I was wearing my racing flats but it felt like I had lead balloons tied around my ankles. Plus the breathing was way too heavy. I suppose the times aren't too bad considering - thankfully the conditions were good which helped.
I finished up with a 2.4km warm-down to give me 13kms for the day.
Meanwhile out at Tuam there were some great times posted - 4 people well inside 16 minutes! A great run by one of my training buddies smashing 16 minutes for the first time with a fine PB of 15:51. Much more to come I reckon!
A 2.6km warm-up, then the session was 4 x 400, 3 x 1600, 4 x 400. The recovery was 60 seconds between the 400s, 75 seconds between the miles, with 2 minutes between sets. Times were as follows:
72/71/70/69
5:02/5:02/4:59
70/71/69/66
Thanks to Owen and Gary for keeping the pace honest. I was wearing my racing flats but it felt like I had lead balloons tied around my ankles. Plus the breathing was way too heavy. I suppose the times aren't too bad considering - thankfully the conditions were good which helped.
I finished up with a 2.4km warm-down to give me 13kms for the day.
Meanwhile out at Tuam there were some great times posted - 4 people well inside 16 minutes! A great run by one of my training buddies smashing 16 minutes for the first time with a fine PB of 15:51. Much more to come I reckon!
Monday, June 04, 2012
Recovery Run
Legs and in particular the quads were in bits today. I ran a very easy loop of 9.5km in 40:36 (4:16's) and didn't feel any better for it to be honest. Perhaps it's time to get a massage...
Sunday, June 03, 2012
Sky Road 10km
A long drive out to Clifden for the Sky Road 10km. A short warm-up of around 2km with Michael O'Connor before we lined up for the 2pm start.
The course itself was a brute - made tougher with windy humid conditions. The first mile was predominantly uphill, then it flattened out a little but the general theme was still upwards. At around 2km I was in the lead and Michael made a break and I had nothing in response. I settled into second position and at about 4km I was almost reduced to a walk as we were confronted with a steep uphill. To rub salt into the wound I was overtaken and as we rounded the turnaround cone at about 4.5km for the run back into town. I was so delirious I missed the chute and ran round the outside of the cones taking a nice wide line...
The run back was definitely easier but by this stage the damage was done and I had nothing in the legs. Second place wasn't too far up the road and by the time we reached 6km I was finally recovered from the hill at 4km. I upped the pace and regained second position but Michael was in a different class today and there was no way I was going to catch him. The last km was a real blessing as it was all downhill and I cruised home in a time of 34:05.
I think that's my slowest 10km since March 2010. As mentioned the course was as tough as you could get but that said I should have run probably 30 seconds quicker (the winner ran 33:07 so I would have still been a good bit back). The hills totally destroyed me so perhaps time to add some hill training into the schedule!
Well done to Michael. Great to see him back in good form and if he sticks with the training he'll run sub 68 in the national half marathon in September - if not quicker. The man has class in spades (former National Marathon champion with PB's for 10km of 30 mins, half 66 mins and full 2:20 from memory). Also well done to Helen another Harrier who had a blinding run to win the women's race in a shade over 40 minutes.
I finished up with a 4km warm-down to give me 16kms for the day. A meal out and a few beers in the evening including lots of darts and pool.
Tally for the week - 85.6kms.
Splits:
1km 3:24
2km 3:16
3km 3:26
4km 3:38
5km 3:46 (17:30)
6km 3:20
7km 3:15
8km 3:31
9km 3:21
10km 3:08 (16:35)
Total 34:05
The course itself was a brute - made tougher with windy humid conditions. The first mile was predominantly uphill, then it flattened out a little but the general theme was still upwards. At around 2km I was in the lead and Michael made a break and I had nothing in response. I settled into second position and at about 4km I was almost reduced to a walk as we were confronted with a steep uphill. To rub salt into the wound I was overtaken and as we rounded the turnaround cone at about 4.5km for the run back into town. I was so delirious I missed the chute and ran round the outside of the cones taking a nice wide line...
The run back was definitely easier but by this stage the damage was done and I had nothing in the legs. Second place wasn't too far up the road and by the time we reached 6km I was finally recovered from the hill at 4km. I upped the pace and regained second position but Michael was in a different class today and there was no way I was going to catch him. The last km was a real blessing as it was all downhill and I cruised home in a time of 34:05.
I think that's my slowest 10km since March 2010. As mentioned the course was as tough as you could get but that said I should have run probably 30 seconds quicker (the winner ran 33:07 so I would have still been a good bit back). The hills totally destroyed me so perhaps time to add some hill training into the schedule!
Well done to Michael. Great to see him back in good form and if he sticks with the training he'll run sub 68 in the national half marathon in September - if not quicker. The man has class in spades (former National Marathon champion with PB's for 10km of 30 mins, half 66 mins and full 2:20 from memory). Also well done to Helen another Harrier who had a blinding run to win the women's race in a shade over 40 minutes.
I finished up with a 4km warm-down to give me 16kms for the day. A meal out and a few beers in the evening including lots of darts and pool.
Tally for the week - 85.6kms.
Splits:
1km 3:24
2km 3:16
3km 3:26
4km 3:38
5km 3:46 (17:30)
6km 3:20
7km 3:15
8km 3:31
9km 3:21
10km 3:08 (16:35)
Total 34:05
Saturday, June 02, 2012
Swimming
No running today. I took the young lad swimming and knocked out a few laps just to reiterate how bad I am in the pool (chuck your washing in, shark attack, etc, etc). I've never had lessons which is probably where I'm going wrong. When I was injured (I was out for 18 months in 2006/07) I did spend a fair bit of time in the water and I got my km time down to 18:45 (in a "quick" 25 metre pool mind). Probably not bad by British/Irish standards but any Aussies are swimming sub 15 minutes almost from birth...
With running the quicker you move your levers the faster you go. Simple. You try the same at swimming and with an effort level equivalent to running sub 3 minute kms you are on the verge of drowning. So with that in mind I think I'll leave the triathlon for a while longer...
With running the quicker you move your levers the faster you go. Simple. You try the same at swimming and with an effort level equivalent to running sub 3 minute kms you are on the verge of drowning. So with that in mind I think I'll leave the triathlon for a while longer...
Friday, June 01, 2012
Paul Heaton
I went to see Paul Heaton last night in Tully's pub, Kinvara, Co Galway. He is celebrating his 50th birthday with a 50/50 tour. He is cycling 50 miles a day for 50 days and playing various small pub venues all over England, Ireland, Scotland and Wales.
It was a great night. He was with his band and played stuff covering all of the back catalogue including songs by the Housemartins and the Beautiful South. My favourite song of the night was "Old Red Eyes" and Paul was in great form (he has lost a stack of weight) as were the band who were fuelled by numerous free drinks (see below). Ouch.
On the running front I rolled out another 11.1kms in 46:41 (the same run now 3 times this week). Rest up tomorrow and race Sunday.
Here are a couple of dodgy gig photos. The first one is a tray of Jager-bombs; the second of Paul and the band:
It was a great night. He was with his band and played stuff covering all of the back catalogue including songs by the Housemartins and the Beautiful South. My favourite song of the night was "Old Red Eyes" and Paul was in great form (he has lost a stack of weight) as were the band who were fuelled by numerous free drinks (see below). Ouch.
On the running front I rolled out another 11.1kms in 46:41 (the same run now 3 times this week). Rest up tomorrow and race Sunday.
Here are a couple of dodgy gig photos. The first one is a tray of Jager-bombs; the second of Paul and the band:
Thursday, May 31, 2012
The Bay Run
The weather had turned and it was back to fine rain with very little breeze. Quite pleasant to run in - especially for this type of session. The Claregalway Harriers (me, Fintan and Owen) set off (nice and early - 7am) for a 2.4km warm-up. Then straight into a 13km tempo (1km more than last week). Straight away I was hanging onto the back of Fintan as he blasted up the hill towards Carnmore. After a tough first mile I settled into my running and gradually caught Fintan back up. But as soon as that happened he would gap me again on the next hill (I really am atrocious on the hills at the moment). That's how it continued. At about 10km onwards I started to feel a little better and we carried on with my wingman a few seconds up the road. I finished the 13km in a time of 45:22 (3:29's). Very happy with that - a very solid hit-out in most peoples books.
Finishing up with a 5.0km warm-down. All up 20.4kms for the day. That's the 4th week of doing this type of tempo session and it's more of an experiment on my behalf to see if it benefits my running. The early indication is that it is - but I guess I won't know for sure until I line up for a longer race. Maybe time to plan a half marathon in the next month or so...
I was thinking back to where it all started for me - the Bay Run in Sydney. My boss who took me over to Sydney from the UK took me out to the Bay one night. I was running in a pair of Adidas casual runners and I was weighing in at 99 kgs (that's around 15 and a half stone). I hadn't run in years and boy did it show. Needless to say he left me in my wake and I got lost finishing the loop as it had gotten dark in the time it had taken me to complete the lap. Glad to say I stuck with it and the Bay became my bog standard training run. I used to call it 7kms as it always timed like 7km but I think it's closer to 6.9km (that could have changed now as they were doing work on the Bridge when I left in 2009). I liked the fact that 2 laps gave you the City to Surf distance, 3 for a half, and 6 for a full marathon (not that I ever ran 6 laps - I think 5 was as much as I ever did). I always felt I was in good nick if I could run the laps under 28 minutes (sub 4 minute/km pace). Today's run just shows how much I've progressed since then - today I was running at around 24:30 lap pace. That said, I do miss the Bay - a beautiful place to train....
Finishing up with a 5.0km warm-down. All up 20.4kms for the day. That's the 4th week of doing this type of tempo session and it's more of an experiment on my behalf to see if it benefits my running. The early indication is that it is - but I guess I won't know for sure until I line up for a longer race. Maybe time to plan a half marathon in the next month or so...
I was thinking back to where it all started for me - the Bay Run in Sydney. My boss who took me over to Sydney from the UK took me out to the Bay one night. I was running in a pair of Adidas casual runners and I was weighing in at 99 kgs (that's around 15 and a half stone). I hadn't run in years and boy did it show. Needless to say he left me in my wake and I got lost finishing the loop as it had gotten dark in the time it had taken me to complete the lap. Glad to say I stuck with it and the Bay became my bog standard training run. I used to call it 7kms as it always timed like 7km but I think it's closer to 6.9km (that could have changed now as they were doing work on the Bridge when I left in 2009). I liked the fact that 2 laps gave you the City to Surf distance, 3 for a half, and 6 for a full marathon (not that I ever ran 6 laps - I think 5 was as much as I ever did). I always felt I was in good nick if I could run the laps under 28 minutes (sub 4 minute/km pace). Today's run just shows how much I've progressed since then - today I was running at around 24:30 lap pace. That said, I do miss the Bay - a beautiful place to train....
Wednesday, May 30, 2012
Sore legs
I could feel the track session in the old legs so took it easy today. Same run as Monday - rolling around the 11.1kms in 47:33 (4:17's). Big tempo tomorrow...
Tuesday, May 29, 2012
6 x 1km
Out to Dangan for a track session with Fintan and Owen. We ran a 15 minute warm-up, then straight into the session of 1km reps on the track off 90 seconds. Warm weather and no breeze (perfecto).
I ran them on feel. The first one was a bit sluggish then I seemed to settle into a nice rhythm. I was feeling comfortable then without warning I seemed to be hanging on a bit for the last couple - but by this stage I could see the finishing line and I was determined not to let the pace slide. I should mention that I was getting closer to 100 seconds recovery as we were all starting the rep together.
Times were as follows:
3:09/3:02/3:00/3:00/3:01/2:59
Then over to the pitches to watch the finish of the 5km race. Timmie had a great win cruising home for a comfortable victory. Then a 6.5km warm-down with the victor talking about what a mind-f**k it is when leading races. All up 15.9kms for the day.
Easy running tomorrow, more tempo on Thursday then an easy lead in to Sunday where it looks like I'll give the Sky Road 10km a crack (more of a mountaineering expedition I've been told)...
I ran them on feel. The first one was a bit sluggish then I seemed to settle into a nice rhythm. I was feeling comfortable then without warning I seemed to be hanging on a bit for the last couple - but by this stage I could see the finishing line and I was determined not to let the pace slide. I should mention that I was getting closer to 100 seconds recovery as we were all starting the rep together.
Times were as follows:
3:09/3:02/3:00/3:00/3:01/2:59
Then over to the pitches to watch the finish of the 5km race. Timmie had a great win cruising home for a comfortable victory. Then a 6.5km warm-down with the victor talking about what a mind-f**k it is when leading races. All up 15.9kms for the day.
Easy running tomorrow, more tempo on Thursday then an easy lead in to Sunday where it looks like I'll give the Sky Road 10km a crack (more of a mountaineering expedition I've been told)...
Monday, May 28, 2012
Sunday, May 27, 2012
Something different
I met up with Timmie, Gerry and Sean for a run around the Clarinbridge/Craughwell area. We started at the Colga pitches and did a 2 lap course covering road and trail. The time soon passed with constant banter and we clocked up 20.4kms in 1:31:15 (4:28's). I was tired at the end - probably due to the hot conditions.
That's 89.2kms for the week. Again another good week. Three speed sessions and a longish run which should cover all the bases.
I guess I should look to race next week. I'll give the 5km series a miss and maybe race on the long weekend. Any suggestions?
That's 89.2kms for the week. Again another good week. Three speed sessions and a longish run which should cover all the bases.
I guess I should look to race next week. I'll give the 5km series a miss and maybe race on the long weekend. Any suggestions?
Saturday, May 26, 2012
The Hairdryer
With temperatures through the roof, it was hard to get motivated today. I put off the run until around 6pm and it was still very hot. Plus it was very windy. I decided to do some 5 minute efforts locally using the same location I normally use...
A 3.6km run to the start and straight into it. The first effort had all of my 3 Achilles heels covered - heat, uphill and into the wind. Despite running hard the time wasn't pretty. The return leg got a lot easier running downhill with wind behind. After this one the shirt came off (serious mode). It was a struggle but the times improved. All off 90 seconds recovery. Here you go:
5:21/4:59/5:05/4:56/5:06/4:55
Happy enough with that. In an ideal world they would all be under 5 minutes (the course is 1.53km) - but when conditions are tough then it's all about the effort level and I certainly wasn't bludging out there.
I finished up with a 2.3km warm-down to give me 14.9kms for the day.
A few pints (cider for a change) and a game of darts in the evening. I hit my first 180 in about a month - just haven't been playing or practising enough...
A 3.6km run to the start and straight into it. The first effort had all of my 3 Achilles heels covered - heat, uphill and into the wind. Despite running hard the time wasn't pretty. The return leg got a lot easier running downhill with wind behind. After this one the shirt came off (serious mode). It was a struggle but the times improved. All off 90 seconds recovery. Here you go:
5:21/4:59/5:05/4:56/5:06/4:55
Happy enough with that. In an ideal world they would all be under 5 minutes (the course is 1.53km) - but when conditions are tough then it's all about the effort level and I certainly wasn't bludging out there.
I finished up with a 2.3km warm-down to give me 14.9kms for the day.
A few pints (cider for a change) and a game of darts in the evening. I hit my first 180 in about a month - just haven't been playing or practising enough...
Friday, May 25, 2012
Resting up
No run today. I was hoping to get out on my bike for a bit of exercise but that never happened. I suppose the rest will do me good.
Thursday, May 24, 2012
12km tempo run and cows
A similar run to last week plus an extra km. Out the door at 7:15am with Fintan. A 2.4km warm-up then straight into it. The tempo felt a lot more comfortable than last week - I felt good apart from the uphills! The 12km took 48:17 (3:32's). Good going - the best I've felt in training since London.
We finished up with a 5.9km warm-down. Session over just after 8:30am. That's 20.3kms for the day.
Nearly forgot, the tempo was interrupted by a herd of cows blocking the road a few kms in. We had to stop the watch for about 30 seconds whilst getting past them. Quite amusing looking back - can't recall that happening before!
We finished up with a 5.9km warm-down. Session over just after 8:30am. That's 20.3kms for the day.
Nearly forgot, the tempo was interrupted by a herd of cows blocking the road a few kms in. We had to stop the watch for about 30 seconds whilst getting past them. Quite amusing looking back - can't recall that happening before!
Wednesday, May 23, 2012
Recovery run
Still feeling tired so took it really easy today. All up 11.1kms in 48:17 (4:21's). It was still warm and very windy - the first 4km took me about 80 seconds more than normal running into the wind.
The warm weather looks set to continue for the rest of the week - not complaining mind!
The warm weather looks set to continue for the rest of the week - not complaining mind!
Tuesday, May 22, 2012
Craughwell 5km
Another warm day - around 18 degrees and a bit muggy. After doing a short couple of kms warm-up I was already sweating up nicely.
The horn sounded and I hit the front. I took the first km out quickly running down through the village into the breeze. I wasn't feeling great and as soon as I hit the first km marker I wanted the race to be over. Ignoring the watch I continued plugging away but I just didn't have any zip in the legs. I had opened up a decent lead but couldn't build on it. I had a decent patch for about 500m after the 3km marker but then struggled home for a time of 15:55 for the win.
I suppose the time wasn't too bad considering but I could certainly feel the race from Saturday in the legs. Then a lap warm-down with Timmie and Johnny. I got the feeling that there was a mixed bag of results out there. Some continue to improve through the series but it seems the heat slowed others. Also I don't know if it was just me but there seems to be a lot of gradual uphill in the last 4kms of this course? You probably wouldn't even notice it if you had a good run...
All up 13.0kms for the day. Here are the splits:
1km 3:01
2km 3:16
3km 3:13
4km 3:11
5km 3:15
Total 15:56
I'll give next week a miss out at Dangan and then come out firing for the last one in the series in Tuam.
The horn sounded and I hit the front. I took the first km out quickly running down through the village into the breeze. I wasn't feeling great and as soon as I hit the first km marker I wanted the race to be over. Ignoring the watch I continued plugging away but I just didn't have any zip in the legs. I had opened up a decent lead but couldn't build on it. I had a decent patch for about 500m after the 3km marker but then struggled home for a time of 15:55 for the win.
I suppose the time wasn't too bad considering but I could certainly feel the race from Saturday in the legs. Then a lap warm-down with Timmie and Johnny. I got the feeling that there was a mixed bag of results out there. Some continue to improve through the series but it seems the heat slowed others. Also I don't know if it was just me but there seems to be a lot of gradual uphill in the last 4kms of this course? You probably wouldn't even notice it if you had a good run...
All up 13.0kms for the day. Here are the splits:
1km 3:01
2km 3:16
3km 3:13
4km 3:11
5km 3:15
Total 15:56
I'll give next week a miss out at Dangan and then come out firing for the last one in the series in Tuam.
Monday, May 21, 2012
Start of summer?
I wasn't going to run today but I couldn't resist doing a late run as the temperatures had shot up. I took it really easy doing a short loop of 9.5kms in 40:59 (4:19's). Race tomorrow.
Here are a couple of photos from Balla on the weekend courtesy of the Mayo AC website. This first one is just after the start; the second one in the last km where I look like I'm at deaths door...
Here are a couple of photos from Balla on the weekend courtesy of the Mayo AC website. This first one is just after the start; the second one in the last km where I look like I'm at deaths door...
Sunday, May 20, 2012
Tough going
I met up with Timmie and Owen for a run starting at Roscam. I was feeling very shabby but the constant chat helped to pass the time. We ran out to Maree, ran most of the 5km course out there, then returned back to Roscam with an additional section on the return leg. All up 20.3kms in 1:28:34 (4:22's). That will do.
All up 85.7kms for the week. A good week with 3 decent sessions plus a longish run to finish. This week I'm considering running the 5km Tuesday night out at Craughwell. Then a longer tempo on Thursday and some shorter intervals on Saturday.
All up 85.7kms for the week. A good week with 3 decent sessions plus a longish run to finish. This week I'm considering running the 5km Tuesday night out at Craughwell. Then a longer tempo on Thursday and some shorter intervals on Saturday.
Saturday, May 19, 2012
Balla 8km
A solo drive to Balla for the 8km race. It's about an hour away and the time soon passed listening to the new Human Don't Be Angry band which is Malcolm Middleton's latest project. Really good stuff.
Conditions were good. Nice and cool and a bit of a breeze. A very short warm-up of around a km, then a few strides before lining up for the off. The course was the last 8km of the 10km course. It's a rollercoaster of a course - constant ups and downs and difficult to get into any sort of a rhythm.
Myself and Roger Barrett hit the front - the same pattern as last year in the Mayo League. I took it out really hard and tried a few surges in the opening km but these were to no avail. We were running shoulder to shoulder and that's how it continued for a majority of the race. Each km was getting slower and slower and by half way I had resigned myself to holding on for a final km shoot-out. The course in the back half of the race is definitely tougher. I sat in behind Roger and even tried a few token surges on the hills which were fairly half-hearted. Okay get to 7km and try to bring it home.
As we hit the last km we were still running together. I tried to lift the pace but I didn't seem to have much in the legs today but it was enough to open up a small gap. The last 500m is downhill but it felt like an uphill and I managed to hold on crossing the line in 26:01 for the win. Very happy with the time as it felt 30 seconds or so slower. The splits tell the story:
1km 3:03
2km 3:09
3km 3:11
4km 3:19 (12:42)
5km 3:29
6km 3:21
7km 3:19
8km 3:10 (13:19)
Total 26:01
I finished up with a 5.2km warm-down to give me 14.2kms for the day. Hopefully better things to come in the remaining races in the series.
Out in the evening to watch the footy. Lots of beers consumed and wobbled home around 11pm.
Conditions were good. Nice and cool and a bit of a breeze. A very short warm-up of around a km, then a few strides before lining up for the off. The course was the last 8km of the 10km course. It's a rollercoaster of a course - constant ups and downs and difficult to get into any sort of a rhythm.
Myself and Roger Barrett hit the front - the same pattern as last year in the Mayo League. I took it out really hard and tried a few surges in the opening km but these were to no avail. We were running shoulder to shoulder and that's how it continued for a majority of the race. Each km was getting slower and slower and by half way I had resigned myself to holding on for a final km shoot-out. The course in the back half of the race is definitely tougher. I sat in behind Roger and even tried a few token surges on the hills which were fairly half-hearted. Okay get to 7km and try to bring it home.
As we hit the last km we were still running together. I tried to lift the pace but I didn't seem to have much in the legs today but it was enough to open up a small gap. The last 500m is downhill but it felt like an uphill and I managed to hold on crossing the line in 26:01 for the win. Very happy with the time as it felt 30 seconds or so slower. The splits tell the story:
1km 3:03
2km 3:09
3km 3:11
4km 3:19 (12:42)
5km 3:29
6km 3:21
7km 3:19
8km 3:10 (13:19)
Total 26:01
I finished up with a 5.2km warm-down to give me 14.2kms for the day. Hopefully better things to come in the remaining races in the series.
Out in the evening to watch the footy. Lots of beers consumed and wobbled home around 11pm.
Friday, May 18, 2012
Resting up
No running today - just giving the legs a break in preparation for tomorrow's race.
A few beers tonight and that's me done.
A few beers tonight and that's me done.
Thursday, May 17, 2012
Same as last week plus 10%
The session today was a longer tempo run. Last week it was 10km so we upsized to 11km running locally in Claregalway. I ran with Fintan who arrived bright and early (being in the baking trade he is used to early mornings - clearly I am not!). After a 2km warm-up we upped the pace and ran around the back roads. The 11km wasn't particularly comfortable but I survived in a time of 39:13 (3:34's). Then a slow 3.8km run home for 16.8kms in total.
Nice to get these runs out of the way. All done by 8:30am. I'll take tomorrow off as a rest day so I have over 48 hours recovery now before I race on Saturday.
Nice to get these runs out of the way. All done by 8:30am. I'll take tomorrow off as a rest day so I have over 48 hours recovery now before I race on Saturday.
Wednesday, May 16, 2012
Midweek Meander
A local loop of 11.1km in 46:39 (4:12's). I could feel the track session in the legs from yesterday despite taking it easy enough. One step forwards and two steps back at the moment...
Tuesday, May 15, 2012
Return to the track
After a warm-up around the pitches (3.6km) it was time to make the long awaited return to the track. The session sounded fairly straight forward: 4 x 400 off a minute, 16 minute tempo, 4 x 400 off a minute (with 3 minutes either side of the tempo).
I took the session fairly easy. I decided to run a 5km tempo at 3:20/km pace and the session went as follows:
74/72/70/69
16:41 for 5km
71/69/69/69
Finishing off with a 2.0km warm-down to give me 13.8kms for the day. Job done.
Training partner Fintan notched up his first ever win in the 5km series tonight out at Loughrea. A great time of 16:16 and the first of many victories I'd say!
I took the session fairly easy. I decided to run a 5km tempo at 3:20/km pace and the session went as follows:
74/72/70/69
16:41 for 5km
71/69/69/69
Finishing off with a 2.0km warm-down to give me 13.8kms for the day. Job done.
Training partner Fintan notched up his first ever win in the 5km series tonight out at Loughrea. A great time of 16:16 and the first of many victories I'd say!
Monday, May 14, 2012
Still windy and some London analysis
Local loop of 9.5km in 38:47 (4:05's). The spring seems to be slowly returning to the step just in time for the track session tomorrow.
I had a good luck at my position in the London Marathon at each 5km split. Makes for some interesting reading:
5km 88th
10km 95th
15km 100th
20km 91st
Half 84th
25km 83rd
30km 74th
35km 67th
40km 59th
Full 61st
So despite a poorish second half of the race for myself, I still managed to improve 23 positions after halfway. Some of these must have been drop-outs, but that aside I must have overtaken more people than I gave myself credit for.
One other thing, looking at the positions at halfway, the splits show 27 people in the range of 1:14:00 to 1:14:59. These would be people who I ran with in the big group for the first half of the race. Of them, only 4 went on to get the sub 2:30:
sub 2:30 - 4 (quickest 2:29:12)
sub 2:31 - 3 (me in that group)
sub 2:32 - 4
sub 2:33 - 0
sub 2:34 - 4
sub 2:35 - 2
sub 2:36 - 0
sub 2:37 - 3
sub 2:38 - 0
sub 2:39 - 0
sub 2:40 - 2
2:40 and over - 4 (2:41,2:45,2:46,2:47 - all big blow-ups)
DNF - 1
Not one negative split! So what does that mean? People over-estimating their ability and going off too quick? Probably...but perhaps there is another explanation?
I had a good luck at my position in the London Marathon at each 5km split. Makes for some interesting reading:
5km 88th
10km 95th
15km 100th
20km 91st
Half 84th
25km 83rd
30km 74th
35km 67th
40km 59th
Full 61st
So despite a poorish second half of the race for myself, I still managed to improve 23 positions after halfway. Some of these must have been drop-outs, but that aside I must have overtaken more people than I gave myself credit for.
One other thing, looking at the positions at halfway, the splits show 27 people in the range of 1:14:00 to 1:14:59. These would be people who I ran with in the big group for the first half of the race. Of them, only 4 went on to get the sub 2:30:
sub 2:30 - 4 (quickest 2:29:12)
sub 2:31 - 3 (me in that group)
sub 2:32 - 4
sub 2:33 - 0
sub 2:34 - 4
sub 2:35 - 2
sub 2:36 - 0
sub 2:37 - 3
sub 2:38 - 0
sub 2:39 - 0
sub 2:40 - 2
2:40 and over - 4 (2:41,2:45,2:46,2:47 - all big blow-ups)
DNF - 1
Not one negative split! So what does that mean? People over-estimating their ability and going off too quick? Probably...but perhaps there is another explanation?
Sunday, May 13, 2012
Decent Week
I finished the week with another easy run of 11.1kms in 45:22 (4:05's). I was feeling good today which was surprising as it was one of the windiest days that you could wish for.
That's 79.0kms for the week which isn't too bad. A good week with 2 decent sessions (5km race and 10km tempo). Time to really knuckle down next week starting with a return to the track on Tuesday, another session on Thursday, race on Saturday and long on Sunday. That structure of 3 sessions a week plus long run on Sunday is something I want to hit for the next few months.
That's 79.0kms for the week which isn't too bad. A good week with 2 decent sessions (5km race and 10km tempo). Time to really knuckle down next week starting with a return to the track on Tuesday, another session on Thursday, race on Saturday and long on Sunday. That structure of 3 sessions a week plus long run on Sunday is something I want to hit for the next few months.
Saturday, May 12, 2012
The Early Bird
An early run with Fintan around Claregalway. A beautiful morning for a run but the legs felt a little tired - especially in the last few kms. All up 20.1km in 1:26:58 (4:20's).
Nice to have the run done and dusted by 8:30am.
Nice to have the run done and dusted by 8:30am.
Friday, May 11, 2012
Easy Friday
My old local loop of 9.5kms in 39:02 (4:07's). The new bridge is now open so no need to jump the barriers anymore.
Out to watch the ballet in the evening. Very cultured.
Out to watch the ballet in the evening. Very cultured.
Thursday, May 10, 2012
The Great Race
I was asked to run the course of a new upcoming race in Galway called the Great Race (June 17th). It's a 10km that starts and finishes at the Galway Racecourse and the idea was to run it as a tempo session to get a feel for the course. I ran it with Fintan and the route starts with a half-lap of the racecourse (running anti-clockwise), then out onto the roads before finishing with almost a full clockwise lap of the racecourse (the finish line is the same one used by the horses). The route uses the sealed path around the racecourse so you avoid having to run on grass so basically the whole route is on paths and road.
We ran it comfortably hard covering the 10km in 35:35. A good quick start to the course, with a short-sharp 300m climb at around the 7km mark, and an uphill finish as you round the last corner running up to the grandstand. All in all a very enjoyable route and certainly a quick course if you take the run out hard using the net downhill in the first half.
All up 13.4kms for the day with warm-up/down. Forgot to mention the knee - still not great but I took a couple of ibuprofen beforehand which must have helped. Not good practice and something I don't make a habit of but I'm sure all runners have done the same at some point...
We ran it comfortably hard covering the 10km in 35:35. A good quick start to the course, with a short-sharp 300m climb at around the 7km mark, and an uphill finish as you round the last corner running up to the grandstand. All in all a very enjoyable route and certainly a quick course if you take the run out hard using the net downhill in the first half.
All up 13.4kms for the day with warm-up/down. Forgot to mention the knee - still not great but I took a couple of ibuprofen beforehand which must have helped. Not good practice and something I don't make a habit of but I'm sure all runners have done the same at some point...
Wednesday, May 09, 2012
Knee
I think I overdid it a bit yesterday. I pulled up with a sore right knee which I think I may have jarred or something. Easily done and I suspect it could have been during the long downhill section in the 3rd km of the race.
The pain was more getting up and down from a chair, or climbing the stairs, but seemed okay when walking. So I decided to try and run and was conscious of the knee the whole way as I tentatively eased into my running. I got round covering the 11.1kms in 47:03 (4:14's). I'll live...
Session planned for tomorrow.
The pain was more getting up and down from a chair, or climbing the stairs, but seemed okay when walking. So I decided to try and run and was conscious of the knee the whole way as I tentatively eased into my running. I got round covering the 11.1kms in 47:03 (4:14's). I'll live...
Session planned for tomorrow.
Tuesday, May 08, 2012
Claregalway 5km
It turned out to be a lovely evening. A bit of a breeze but nothing to worry about. I ran down to the start from my home to collect my number, then a few kms warm-up with Fintan before lining up at the start. All the usual suspects were in attendance and it promised to be a good hit-out.
The same course as last year with the first km containing a nasty 600m climb. I was at the front with Peter as we pushed along. I felt pretty good and with the feedback from the first km marker of 3:13 it looked like I was in for a decent time. For the next couple of kms I settled into my running - the legs and breathing felt fine and I tried a few surges to shake Peter off but he was having none of it.
I probably backed off a little through the 4th km trying to save myself for a quick finish. Peter was still shadowing me and I knew he had a kick at the end so I decided to make my move as we rounded the last bend leaving about 500m to the finish. I kicked hard and immediately opened a small gap but there was still a long way to go and the finishing area didn't seem to be getting any closer! I told myself I was enjoying this and managed to maintain the pace crossing the line for the win in 15:45.
Very pleased with that and surprised I ran so well only 2 weeks post marathon. This was a few seconds quicker than when I won this race last year but tonight it felt quite comfortable (except for the burst of speed at the end)...
Here are the splits:
1km 3:13
2km 3:10
3km 3:11
4km 3:14
5km 2:57 (!!!)
Total 15:45
I finished up with 5km warm-down. Lots of PBs out there tonight and although you'd say the course isn't the quickest going round, you can still run a decent time if you attack in the right places. Peter (2nd 15:48) and Fintan (3rd 16:16) both had super runs notching up 30 second plus PBs. Well done.
All up 13.5kms (approx) for the day. I'll certainly do 1 or 2 more of these races in the coming weeks to try and get a quicker time. I think sub 15:30 would be a nice stretch target!
The same course as last year with the first km containing a nasty 600m climb. I was at the front with Peter as we pushed along. I felt pretty good and with the feedback from the first km marker of 3:13 it looked like I was in for a decent time. For the next couple of kms I settled into my running - the legs and breathing felt fine and I tried a few surges to shake Peter off but he was having none of it.
I probably backed off a little through the 4th km trying to save myself for a quick finish. Peter was still shadowing me and I knew he had a kick at the end so I decided to make my move as we rounded the last bend leaving about 500m to the finish. I kicked hard and immediately opened a small gap but there was still a long way to go and the finishing area didn't seem to be getting any closer! I told myself I was enjoying this and managed to maintain the pace crossing the line for the win in 15:45.
Very pleased with that and surprised I ran so well only 2 weeks post marathon. This was a few seconds quicker than when I won this race last year but tonight it felt quite comfortable (except for the burst of speed at the end)...
Here are the splits:
1km 3:13
2km 3:10
3km 3:11
4km 3:14
5km 2:57 (!!!)
Total 15:45
I finished up with 5km warm-down. Lots of PBs out there tonight and although you'd say the course isn't the quickest going round, you can still run a decent time if you attack in the right places. Peter (2nd 15:48) and Fintan (3rd 16:16) both had super runs notching up 30 second plus PBs. Well done.
All up 13.5kms (approx) for the day. I'll certainly do 1 or 2 more of these races in the coming weeks to try and get a quicker time. I think sub 15:30 would be a nice stretch target!
Monday, May 07, 2012
Potting balls off the lampshade
Ronnie wins the snooker. Fantastic viewing!
No run today. A rest day before getting back on the horse tomorrow for the Claregalway 5km. It's one of those races where my time could be anything. I'm hoping the competitive streak will kick-in and I can string together a few fast kms...could be tricky as it's a hilly one
I've had plenty of time now to reflect on London. Here's some thoughts on what went wrong:
1) The heat - a little too hot for me (I mentioned this already)
2) The group - a great group for the first half of the race and then solo running the entire second half. I can't explain what happened to the group - it just disintegrated. Being dragged round until 20 miles could have made the difference between sub 2:30 or bust.
3) Nutrition - my carbo load was perfect but I may have missed a trick with my gels. I only used one gel in all my training runs so I wasn't used to them come race day. I really struggled keeping the last couple down during the race. Put simply I don't think my body was used to them (poor planning)
4) Old age - I can't really use this as an excuse as one of the Moroccan elites ran 2:07 finishing 5th overall! Just goes to show what can be done!
If I think of any more excuses I'll let you know...
No run today. A rest day before getting back on the horse tomorrow for the Claregalway 5km. It's one of those races where my time could be anything. I'm hoping the competitive streak will kick-in and I can string together a few fast kms...could be tricky as it's a hilly one
I've had plenty of time now to reflect on London. Here's some thoughts on what went wrong:
1) The heat - a little too hot for me (I mentioned this already)
2) The group - a great group for the first half of the race and then solo running the entire second half. I can't explain what happened to the group - it just disintegrated. Being dragged round until 20 miles could have made the difference between sub 2:30 or bust.
3) Nutrition - my carbo load was perfect but I may have missed a trick with my gels. I only used one gel in all my training runs so I wasn't used to them come race day. I really struggled keeping the last couple down during the race. Put simply I don't think my body was used to them (poor planning)
4) Old age - I can't really use this as an excuse as one of the Moroccan elites ran 2:07 finishing 5th overall! Just goes to show what can be done!
If I think of any more excuses I'll let you know...
Sunday, May 06, 2012
Long of sorts
I met with Owen at Dangan and we ran the Cathedral Run route. Still not feeling great with the lingering sore throat and general tiredness and struggled round notching up 18.6kms in 1:23:02 (4:28's).
That's 70.4kms for the week and not one sub 4 minute km since the marathon...
Ronnie all the way in the snooker!
That's 70.4kms for the week and not one sub 4 minute km since the marathon...
Ronnie all the way in the snooker!
Saturday, May 05, 2012
Sore throat
I woke up with a very sore throat. I must be a bit run down. After spending most of the day painting one of the bedrooms I decided to try a short run. It was a real struggle and I ran 9.5kms in 39:54 (4:12's).
A longer run planned for tomorrow.
A longer run planned for tomorrow.
Friday, May 04, 2012
More easy stuff
I ran my local loop of 11.1km in 45:44 (4:07's). A bit quicker than Monday but not feeling at all comfortable.
A long weekend coming up. Plenty of snooker and footy to watch with Ronnie looking good for his 4th world title.
A long weekend coming up. Plenty of snooker and footy to watch with Ronnie looking good for his 4th world title.
Thursday, May 03, 2012
Nish
I took a rest day today. The legs just don't feel nowhere near right post marathon. Perhaps I've been overdoing it a bit.
Watched snooker and darts with a few beers instead.
Watched snooker and darts with a few beers instead.
Wednesday, May 02, 2012
Come on Ronnie!
I ran my old loop today. The new bridge is still not completed but after hopping over a few barriers it was possible to get across and I ran the 9.5kms in 39:20 (4:09's). I'll have to measure this course with the Garmin as no doubt it will measure it as 9kms...
A quick mention of the World Championship snooker that it being played at the moment. Lots of seeded players have fallen by the wayside and that's left it open for Ronnie to pick up his 4th title. He was playing sublime snooker in beating Neil Robertson 13-10 - one visit snooker at its best. I honestly can't see anyone pushing him close now we move into the even longer format semi-finals!
Plus Tottenham back on form. As soon as Harry was removed from the frame of the England job the mighty Spurs spring back into life. Two wins will see us in the Champions League next year...
A quick mention of the World Championship snooker that it being played at the moment. Lots of seeded players have fallen by the wayside and that's left it open for Ronnie to pick up his 4th title. He was playing sublime snooker in beating Neil Robertson 13-10 - one visit snooker at its best. I honestly can't see anyone pushing him close now we move into the even longer format semi-finals!
Plus Tottenham back on form. As soon as Harry was removed from the frame of the England job the mighty Spurs spring back into life. Two wins will see us in the Champions League next year...
Tuesday, May 01, 2012
Athenry
I made a late call to head out to Newcastle near Athenry to watch the first race of this year's 5km series. Conditions were pretty poor - windy and wet and upon arrival I ran a few kms on the course before heading down to the finish to watch the closing stages of the race.
Quite a few people were commenting on whether I had missed the start of the race - but I had no intention of racing as the legs still aren't ready. Good to see these races from a spectators perspective and just the motivation I need to get fired up for the next race in the series which happens to be in Claregalway. Handy Arry.
I finished up chatting with a few people before running the guts of the course to get a few more kays in. All up 10.6km in 47:11.
Quite a few people were commenting on whether I had missed the start of the race - but I had no intention of racing as the legs still aren't ready. Good to see these races from a spectators perspective and just the motivation I need to get fired up for the next race in the series which happens to be in Claregalway. Handy Arry.
I finished up chatting with a few people before running the guts of the course to get a few more kays in. All up 10.6km in 47:11.
Monday, April 30, 2012
New start
An evening local loop to sweat out yesterday's excess. I felt surprisingly good today - the legs almost felt normal and I seemed to be travelling well. Time 46:18 for 11.1kms (4:10's).
No speed sessions for at least another week - just easy running to keep me ticking over.
The Galway 5km series starts tomorrow night. I have a spot but will only race a couple of these this year (one quick one - maybe Craughwell, plus my local one in Claregalway). I may head out and watch tomorrow to cheer on the lads. There should be some good battles at the pointy end. Good luck to all taking part!
No speed sessions for at least another week - just easy running to keep me ticking over.
The Galway 5km series starts tomorrow night. I have a spot but will only race a couple of these this year (one quick one - maybe Craughwell, plus my local one in Claregalway). I may head out and watch tomorrow to cheer on the lads. There should be some good battles at the pointy end. Good luck to all taking part!
Sunday, April 29, 2012
Darts finals
We met in the local pub at 3pm for an hours practise before heading into town. Our cup semi started about 5ish. In the pairs I should have won but couldn't hit the winning double. In the singles I won but should have lost. Swings and roundabouts. We ended up losing 5-3 overall and it was a case of what could have been. Next year!
Back to the local and finished drinking at 11pm. That's 3 huge Sunday sessions now in the last 3 weeks. I'm getting too old for all this. Time for a new challenge!
No running today. Only 20.6kms for the week...
Back to the local and finished drinking at 11pm. That's 3 huge Sunday sessions now in the last 3 weeks. I'm getting too old for all this. Time for a new challenge!
No running today. Only 20.6kms for the week...
Saturday, April 28, 2012
Back on the horse
No running all week. You seem to have much more time when you don't train and needless to say that time is spent eating and drinking too much. I'm not feeling guilty though as I feel I deserve a bit of a blow-out.
Today I met up with Fintan for an easy run. I felt fine for about 20 minutes then the legs became progressively more sore. By the end I was back in the closing stages of the marathon. A total of 20.6kms in 1:30:23 (4:23/km pace). Clearly I'm by no way recovered from the marathon and will take another day off tomorrow and see how I feel.
Today I met up with Fintan for an easy run. I felt fine for about 20 minutes then the legs became progressively more sore. By the end I was back in the closing stages of the marathon. A total of 20.6kms in 1:30:23 (4:23/km pace). Clearly I'm by no way recovered from the marathon and will take another day off tomorrow and see how I feel.
Tuesday, April 24, 2012
Thanks
A few thank yous. Here goes:
-The good wife for putting up with my daily training
- The in-laws for the baby-sitting whilst doing my lunchtime runs
- Owen, Barry and Fintan who were my training partners for the last few months
- Matt from the Harriers for the training schedule
- Conor for the massages
- Plus all the support I've had via text, email, Facebook and through this blog. Very humbling.
No running until at least Saturday then I'll see how I feel.
I played in the darts singles finals tonight. I wasn't expecting much as I hadn't played for 2 weeks, plus I was knackered. To make matters worse I didn't get to play my game until around midnight by which time I could barely keep my eyes open. Needless to say I lost 3-1. Home at 2am...
More darts on Sunday - the semi-final and final of the team cup.
-The good wife for putting up with my daily training
- The in-laws for the baby-sitting whilst doing my lunchtime runs
- Owen, Barry and Fintan who were my training partners for the last few months
- Matt from the Harriers for the training schedule
- Conor for the massages
- Plus all the support I've had via text, email, Facebook and through this blog. Very humbling.
No running until at least Saturday then I'll see how I feel.
I played in the darts singles finals tonight. I wasn't expecting much as I hadn't played for 2 weeks, plus I was knackered. To make matters worse I didn't get to play my game until around midnight by which time I could barely keep my eyes open. Needless to say I lost 3-1. Home at 2am...
More darts on Sunday - the semi-final and final of the team cup.
Monday, April 23, 2012
Some Stats
Here is a summary of the mile splits:
Mile 1 - 5:37
Mile 2 - 5:38
Mile 3 - 5:25
Mile 4 - 5:44
Mile 5 - 5:34 (27:58)
Mile 7 - 11:35
Mile 8 - 5:37
Mile 9 - 5:35
Mile 10 - 5:42 (28:29)
Mile 11 - 5:36
Mile 12 - 5:49
Mile 13 - 5:42
Mile 14 - 5:32
Mile 15 - 5:35 (28:14)
Mile 16 - 5:55
Mile 17 - 5:49
Mile 18 - 5:46
Mile 20 - 11:33 (29:03)
Mile 22 - 11:52
Mile 23 - 5:57
Mile 24 - 5:50
Mile 25 - 6:13 (29:52)
Mile 26 - 6:02
Mile 26.2 - 1:17
Total 2:30:55
These are the official splits from the results in metric:
5km 17:16
10km 17:48
15km 17:36
20km 17:43
25km 17:31
30km 17:57
35km 18:16
40km 18:36
42.2km 8:12
Total 2:30:55
Here is the training volume in the 12 weeks up to and including the marathon:
Week 1 - 85.8kms
Week 2 - 119.6kms
Week 3 - 126.1kms
Week 4 - 112.3kms
Week 5 - 124.7kms
Week 6 - 109.3kms
Week 7 - 84.0kms
Week 8 - 115.9kms
Week 9 - 104.1kms
Week 10 - 103.0kms
Week 11 - 98.5kms
Week 12 - 67.9kms
Total - 1,251.2kms (average 104.3kms per week)
As a comparative, for the same period in the build-up to Dublin 2010 I averaged 90.9kms so a big increase in volume for me. The result sort of blows the theory that more is less but I believe there are reasons behind this. Umm.
Here is one photo I found of me being chased by a big blue bus. This must have been in the second half of the race as I'm running solo:
Mile 1 - 5:37
Mile 2 - 5:38
Mile 3 - 5:25
Mile 4 - 5:44
Mile 5 - 5:34 (27:58)
Mile 7 - 11:35
Mile 8 - 5:37
Mile 9 - 5:35
Mile 10 - 5:42 (28:29)
Mile 11 - 5:36
Mile 12 - 5:49
Mile 13 - 5:42
Mile 14 - 5:32
Mile 15 - 5:35 (28:14)
Mile 16 - 5:55
Mile 17 - 5:49
Mile 18 - 5:46
Mile 20 - 11:33 (29:03)
Mile 22 - 11:52
Mile 23 - 5:57
Mile 24 - 5:50
Mile 25 - 6:13 (29:52)
Mile 26 - 6:02
Mile 26.2 - 1:17
Total 2:30:55
These are the official splits from the results in metric:
5km 17:16
10km 17:48
15km 17:36
20km 17:43
25km 17:31
30km 17:57
35km 18:16
40km 18:36
42.2km 8:12
Total 2:30:55
Here is the training volume in the 12 weeks up to and including the marathon:
Week 1 - 85.8kms
Week 2 - 119.6kms
Week 3 - 126.1kms
Week 4 - 112.3kms
Week 5 - 124.7kms
Week 6 - 109.3kms
Week 7 - 84.0kms
Week 8 - 115.9kms
Week 9 - 104.1kms
Week 10 - 103.0kms
Week 11 - 98.5kms
Week 12 - 67.9kms
Total - 1,251.2kms (average 104.3kms per week)
As a comparative, for the same period in the build-up to Dublin 2010 I averaged 90.9kms so a big increase in volume for me. The result sort of blows the theory that more is less but I believe there are reasons behind this. Umm.
Here is one photo I found of me being chased by a big blue bus. This must have been in the second half of the race as I'm running solo:
Sunday, April 22, 2012
London Marathon 2012
Up early for breakfast. Two portions of rice pudding, a bagel and a couple of cups of coffee. We had a 10 minute walk to the train station at Nunhead but upon arrival we discovered the line was closed for engineering works! A momentary increase in stress levels but thankfully we quickly found a cabbie who dropped us off as close as we could get to Blackheath.
The walk up to the Blue start area was a little daunting. The temperature seemed much hotter than advertised (max 14 degrees), and when we got closer to the start it was like being at an outdoor music festival. Thousands of people everywhere milling around whilst waiting for the main act.
Over to the Championship enclosure where we had the luxury of our own changing area and place to warm-up. The usual last minute checks - putting on Vaseline, a quick energy gel, a few mouthfuls of water, a final visit to the toilet, then time to get rid of the bag and do a quick warm-up.
I ran a very slow 800m or so. I've never been one for doing a long warm-up for a marathon - it's hard enough without handicapping yourself further. The short out-and-back warm-up was great - but there was a noticeable breeze on the course. Not perfect conditions but you'd take them pretty much every time.
Soon we were being called towards the start. Slowly we edged forwards until we were directly behind the elites. As it happened I was on the far left of the start and I found myself directly behind Marty Dent and Scott Westcott - 2 elite Aussies. I wished Marty well and then we were underway.
A little bit of congestion as you found your racing line but basically straight into your running. I was wearing a stopwatch (no Garmin) so there was the usual apprehension of receiving the feedback from the first mile marker and I settled into a pace that felt fast but comfortable.
Through the first mile in 5:37. Happy with that and a big sigh of relief. Target pace or thereabouts and there were signs that a nice group was forming. The magnitude of this race is like no other I have been involved in. The crowds were huge - and you find yourself running through constant waves of sound. It's hard not to get carried away but I didn't want to repeat my mistake of 2009 so I was trying to keep a lid on things.
The next few miles passed without incident (mile 2 in 5:38 and a quicker downhill 3rd mile in 5:25). Perhaps a little too fast but I was in a massive group of around 25 runners. Perhaps too big as you found yourself jockeying for position every now and then - especially when running through the water stations. Talking of which, my strategy was to take on a little water at every stop, and due to the heat I was also throwing water over the body to cool down.
I don't really recall any detail from the course at this stage - I was tucked into the group and we knocked out the next couple of miles in 5:44 and 5:34 respectively. Still inside target pace and feeling very comfortable. I had a brief conversation with a guy next to me who was running in an RAF vest. He mentioned his target time was 2:28 to 2:30 (as was mine) - perfect. To my surprise a few guys went off the front of the group and were then left running by themselves. To me that didn't seem like a very good idea and I remained in group company. Another gel at 5 miles and I was to repeat this every 5 miles at 10, 15 and 20.
I somehow managed to miss the 6th mile - not easy to do as they were very clearly marked. So a bit more of a wait until mile 7 but the split of 11:35 for the previous 2 miles was again about right. Continued jostling through the water stations but if anyone missed a drink there were always runners willing to pass on their bottles. Again detail is lacking but I continued to run well through miles 8 (5:37), 9 (5:35) and 10 (5:42) which had me at 56:27 for 10 miles.
The group had been whittled down a bit which wasn't a bad thing; I was still feeling good but it was still early days. I went into blinker mode and decided to re-evaluate the race at halfway. The next 3 miles were again notched off at target pace going through mile 11 in 5:36, mile 12 in 5:49 and then mile 13 in 5:42. It was during the 13th mile that you get to cross Tower Bridge - an incredible experience with the deafening crowd cheering you on. Then a right turn to head towards Canary Wharf and then the feedback of the half marathon split of 1:14:10. Absolutely spot on.
At this point it seemed like the group evaporated around me. A few guys went off the front, I felt like I was still running well but I was left in no mans land. The next couple of mile splits confirmed I was still running well reaching mile 14 in 5:32 and mile 15 in 5:35. Too quick if anything and I was left a little rattled.
Then time for a bad patch. The next couple of miles I continued to run solo and I was starting to do it tough. I knew I'd hit trouble but didn't expect it to be this early. I was really having to grit it out and I knew I was slowing. Sure enough the times confirmed this with mile 16 reached in 5:55 and mile 17 in 5:49. It was make or break time.
To my surprise I started to feel a little better. I knew I'd slowed but I was starting to overtake people. This was a good feeling and helped to spur me on. I wanted to run another mile at target pace and take it from there and I was moving in the right direction at mile 18 with a split of 5:46. Come on, get to 20 miles and see what you can do...
I was still running well. The effort level was up there but you expect that in the last third of the marathon. I glanced down at my watch and realised I'd missed another mile marker - not sure if that was a good thing or not but soon I was running through the 20 mile marker with a split of 11:33 for the previous 2 miles. A little slow but still within sub 2:30 pace.
The cumulative time at 20 miles read 1:53:44. I still felt that sub 2:30 was there for the taking. If I could run sub 6 minute miles from here I was in with a shout. The legs were very heavy and I was over-heating but the breathing felt good and the mind was still strong. This is what I'd trained for in the last 3 months and I was in my element.
Another missed mile marker. Just keep this going - still running solo but I must have overtaken at least 10 runners between miles 15 and 22 without being overtaken myself. That was great but the time was ebbing away. At mile 22 I had run 11:52 for the last couple of miles and I was really hanging on. I tried a final throw of the dice through the next couple of miles and managed to chalk up 2 more sub 6 minute miles: 5:57 and 5:50 respectively. Still there or thereabouts but any time in the bank was disappearing very quickly.
The last couple of miles down the Embankment were very tough. I felt like I was maintaining the same pace of the previous few miles but a couple of runners passed me with ease timing their run for home perfectly. I passed the 40km clock and knew straight away that I wasn't capable of running close to 7 minutes for the last 2.2kms to give me the sub 2:30 and that seemed to give me the excuse to back off slightly. Mile 25 with my slowest mile of the race of 6:13, with a little improvement as I hit mile 26 in 6:02. I was going to enjoy the finish and I brought out the now standard aeroplane as I weaved down the finishing chute to cross the line in 2:30:55.
After crossing the line I was in bits. I made my way over to one of the metal railings and spent the next 5 minutes doubled over dry-retching. I eventually forced down some water and hobbled over to have my photo taken and gather my bag.
I've had a bit of time now to reflect on the race and whilst I was obviously disappointed to miss out on the sub 2:30 by only a small margin, I had a great overall placing of 61st and I also managed 4th in the 40-44 age group (3rd Brit). The race itself was an incredible experience but I just couldn't nail the latter half of the race as I did in Dublin in 2010. My theory on that was the heat - as mentioned earlier the conditions were generally good but perhaps a little too hot to suit me personally. Nit picking really and when you hear of the tragedy that happened to the young girl at mile 25 it really puts things into context. Claire Squires - may you Rest In Peace.
My wingman Owen had a super run of 2:39:20 for a 3 minute PB. Similar to me he struggled from 20 miles in whilst being on 2:37 pace. Still a fantastic effort and much deserved. Well done in spades!
More stats, photos and thank yous to follow. I'll leave you with a sampler of a photo I found on the BBC website of me crossing Tower Bridge. I'm the one wearing the bright red and yellow stripes of my UK club City of Norwich:
The walk up to the Blue start area was a little daunting. The temperature seemed much hotter than advertised (max 14 degrees), and when we got closer to the start it was like being at an outdoor music festival. Thousands of people everywhere milling around whilst waiting for the main act.
Over to the Championship enclosure where we had the luxury of our own changing area and place to warm-up. The usual last minute checks - putting on Vaseline, a quick energy gel, a few mouthfuls of water, a final visit to the toilet, then time to get rid of the bag and do a quick warm-up.
I ran a very slow 800m or so. I've never been one for doing a long warm-up for a marathon - it's hard enough without handicapping yourself further. The short out-and-back warm-up was great - but there was a noticeable breeze on the course. Not perfect conditions but you'd take them pretty much every time.
Soon we were being called towards the start. Slowly we edged forwards until we were directly behind the elites. As it happened I was on the far left of the start and I found myself directly behind Marty Dent and Scott Westcott - 2 elite Aussies. I wished Marty well and then we were underway.
A little bit of congestion as you found your racing line but basically straight into your running. I was wearing a stopwatch (no Garmin) so there was the usual apprehension of receiving the feedback from the first mile marker and I settled into a pace that felt fast but comfortable.
Through the first mile in 5:37. Happy with that and a big sigh of relief. Target pace or thereabouts and there were signs that a nice group was forming. The magnitude of this race is like no other I have been involved in. The crowds were huge - and you find yourself running through constant waves of sound. It's hard not to get carried away but I didn't want to repeat my mistake of 2009 so I was trying to keep a lid on things.
The next few miles passed without incident (mile 2 in 5:38 and a quicker downhill 3rd mile in 5:25). Perhaps a little too fast but I was in a massive group of around 25 runners. Perhaps too big as you found yourself jockeying for position every now and then - especially when running through the water stations. Talking of which, my strategy was to take on a little water at every stop, and due to the heat I was also throwing water over the body to cool down.
I don't really recall any detail from the course at this stage - I was tucked into the group and we knocked out the next couple of miles in 5:44 and 5:34 respectively. Still inside target pace and feeling very comfortable. I had a brief conversation with a guy next to me who was running in an RAF vest. He mentioned his target time was 2:28 to 2:30 (as was mine) - perfect. To my surprise a few guys went off the front of the group and were then left running by themselves. To me that didn't seem like a very good idea and I remained in group company. Another gel at 5 miles and I was to repeat this every 5 miles at 10, 15 and 20.
I somehow managed to miss the 6th mile - not easy to do as they were very clearly marked. So a bit more of a wait until mile 7 but the split of 11:35 for the previous 2 miles was again about right. Continued jostling through the water stations but if anyone missed a drink there were always runners willing to pass on their bottles. Again detail is lacking but I continued to run well through miles 8 (5:37), 9 (5:35) and 10 (5:42) which had me at 56:27 for 10 miles.
The group had been whittled down a bit which wasn't a bad thing; I was still feeling good but it was still early days. I went into blinker mode and decided to re-evaluate the race at halfway. The next 3 miles were again notched off at target pace going through mile 11 in 5:36, mile 12 in 5:49 and then mile 13 in 5:42. It was during the 13th mile that you get to cross Tower Bridge - an incredible experience with the deafening crowd cheering you on. Then a right turn to head towards Canary Wharf and then the feedback of the half marathon split of 1:14:10. Absolutely spot on.
At this point it seemed like the group evaporated around me. A few guys went off the front, I felt like I was still running well but I was left in no mans land. The next couple of mile splits confirmed I was still running well reaching mile 14 in 5:32 and mile 15 in 5:35. Too quick if anything and I was left a little rattled.
Then time for a bad patch. The next couple of miles I continued to run solo and I was starting to do it tough. I knew I'd hit trouble but didn't expect it to be this early. I was really having to grit it out and I knew I was slowing. Sure enough the times confirmed this with mile 16 reached in 5:55 and mile 17 in 5:49. It was make or break time.
To my surprise I started to feel a little better. I knew I'd slowed but I was starting to overtake people. This was a good feeling and helped to spur me on. I wanted to run another mile at target pace and take it from there and I was moving in the right direction at mile 18 with a split of 5:46. Come on, get to 20 miles and see what you can do...
I was still running well. The effort level was up there but you expect that in the last third of the marathon. I glanced down at my watch and realised I'd missed another mile marker - not sure if that was a good thing or not but soon I was running through the 20 mile marker with a split of 11:33 for the previous 2 miles. A little slow but still within sub 2:30 pace.
The cumulative time at 20 miles read 1:53:44. I still felt that sub 2:30 was there for the taking. If I could run sub 6 minute miles from here I was in with a shout. The legs were very heavy and I was over-heating but the breathing felt good and the mind was still strong. This is what I'd trained for in the last 3 months and I was in my element.
Another missed mile marker. Just keep this going - still running solo but I must have overtaken at least 10 runners between miles 15 and 22 without being overtaken myself. That was great but the time was ebbing away. At mile 22 I had run 11:52 for the last couple of miles and I was really hanging on. I tried a final throw of the dice through the next couple of miles and managed to chalk up 2 more sub 6 minute miles: 5:57 and 5:50 respectively. Still there or thereabouts but any time in the bank was disappearing very quickly.
The last couple of miles down the Embankment were very tough. I felt like I was maintaining the same pace of the previous few miles but a couple of runners passed me with ease timing their run for home perfectly. I passed the 40km clock and knew straight away that I wasn't capable of running close to 7 minutes for the last 2.2kms to give me the sub 2:30 and that seemed to give me the excuse to back off slightly. Mile 25 with my slowest mile of the race of 6:13, with a little improvement as I hit mile 26 in 6:02. I was going to enjoy the finish and I brought out the now standard aeroplane as I weaved down the finishing chute to cross the line in 2:30:55.
After crossing the line I was in bits. I made my way over to one of the metal railings and spent the next 5 minutes doubled over dry-retching. I eventually forced down some water and hobbled over to have my photo taken and gather my bag.
I've had a bit of time now to reflect on the race and whilst I was obviously disappointed to miss out on the sub 2:30 by only a small margin, I had a great overall placing of 61st and I also managed 4th in the 40-44 age group (3rd Brit). The race itself was an incredible experience but I just couldn't nail the latter half of the race as I did in Dublin in 2010. My theory on that was the heat - as mentioned earlier the conditions were generally good but perhaps a little too hot to suit me personally. Nit picking really and when you hear of the tragedy that happened to the young girl at mile 25 it really puts things into context. Claire Squires - may you Rest In Peace.
My wingman Owen had a super run of 2:39:20 for a 3 minute PB. Similar to me he struggled from 20 miles in whilst being on 2:37 pace. Still a fantastic effort and much deserved. Well done in spades!
More stats, photos and thank yous to follow. I'll leave you with a sampler of a photo I found on the BBC website of me crossing Tower Bridge. I'm the one wearing the bright red and yellow stripes of my UK club City of Norwich:
Saturday, April 21, 2012
Travel
We travelled from Shannon to Heathrow. Then got the tube to the house we had rented for the weekend (in Brockley). Then straight to the race expo to pick up our race numbers.
Lots of eating all day. Snacking constantly and a big pasta meal in the evening. In bed by 9:30pm ready for the big day.
Lots of eating all day. Snacking constantly and a big pasta meal in the evening. In bed by 9:30pm ready for the big day.
Friday, April 20, 2012
Early Night
My last training run. I trotted out a very easy run of 7.7kms in 32:55. Feeling good.
An early night in preparation for travel to London in the morning.
Barry who has been struggling with an injury the last couple of weeks today made the difficult call that he would not be fit to race on the weekend. An extreme case of bad luck. Myself, Owen and Barry have done the bulk of our training together in the last 3 months and sadly no reward for Barry for all the hard work and effort he has put in. Next time mate, next time...
An early night in preparation for travel to London in the morning.
Barry who has been struggling with an injury the last couple of weeks today made the difficult call that he would not be fit to race on the weekend. An extreme case of bad luck. Myself, Owen and Barry have done the bulk of our training together in the last 3 months and sadly no reward for Barry for all the hard work and effort he has put in. Next time mate, next time...
Thursday, April 19, 2012
Race Strategy
Rest day today. No running and no beer..
My best chance to duck under 2hr30 will be to replicate my plan in Dublin. Try and get to half-way in good shape somewhere around 1:14 low and then hang on. The big thing, and I'd say this is where luck comes into the race is to get in a group. I can't stress how important that is - it makes the execution of the race so much easier if you have others around you to work with. London gets big numbers so I'm hoping there will be a few like minded people shooting for sub 2hr30.
Pacing required - 3:33/km or 5:43/mile.
The big lesson learnt from last time I raced London is to not get too carried away at the start. Easily done as it's like being at the Olympics. Crowd everywhere cheering you on. Don't run your race in the first 10km...slow and steady...open up the throttle at 20 miles if you have anything left.
My best chance to duck under 2hr30 will be to replicate my plan in Dublin. Try and get to half-way in good shape somewhere around 1:14 low and then hang on. The big thing, and I'd say this is where luck comes into the race is to get in a group. I can't stress how important that is - it makes the execution of the race so much easier if you have others around you to work with. London gets big numbers so I'm hoping there will be a few like minded people shooting for sub 2hr30.
Pacing required - 3:33/km or 5:43/mile.
The big lesson learnt from last time I raced London is to not get too carried away at the start. Easily done as it's like being at the Olympics. Crowd everywhere cheering you on. Don't run your race in the first 10km...slow and steady...open up the throttle at 20 miles if you have anything left.
Wednesday, April 18, 2012
VSLR
Very short long run. A total of 7.8kms in 33:18 (4:16's). It served no purpose other than to turn the legs over and stop you going stir crazy.
Doubt and paranoia at the moment. The doubt isn't troubling me as I know I've trained more than any of my previous races. The paranoia is controllable - you know what I'm talking about: "I coughed, I must be getting sick" or "I'm going to take these stairs very easy so as to avoid tripping up and breaking my leg". Madness.
Race strategy tomorrow. It's looking like another Dublin job...
Doubt and paranoia at the moment. The doubt isn't troubling me as I know I've trained more than any of my previous races. The paranoia is controllable - you know what I'm talking about: "I coughed, I must be getting sick" or "I'm going to take these stairs very easy so as to avoid tripping up and breaking my leg". Madness.
Race strategy tomorrow. It's looking like another Dublin job...
Tuesday, April 17, 2012
Bad weather
Very cold, windy and wet. That put pay to track as I didn't want to risk getting a cold - instead favouring the treadmill. The session was 3 x 1 mile off 90 seconds recovery. I did 2km warm-up/down and knocked out the miles at 10km pace (3:15/km pace). Sweating buckets as per the norm indoors. All up 9.4km. No niggles which is really pleasing.
I pulled the pin on darts favouring an early night. Me and the pub have parted company until Sunday afternoon...
Starting to think a lot about the race now. Where has the last 3 months gone? My race strategy will be revealed in the next few days. What to do?
I pulled the pin on darts favouring an early night. Me and the pub have parted company until Sunday afternoon...
Starting to think a lot about the race now. Where has the last 3 months gone? My race strategy will be revealed in the next few days. What to do?
Monday, April 16, 2012
I like these easy weeks
Nothing today. Just trying to recover after yesterday and the 5 hour session in the pub. I considered going for a gentle jog but that's about as close as I got.
This week I'll take it really easy. A few intervals tomorrow, easy running Wednesday and Friday with rest days in between. Similar to my last week before Dublin 2010 which seemed to work.
This week I'll take it really easy. A few intervals tomorrow, easy running Wednesday and Friday with rest days in between. Similar to my last week before Dublin 2010 which seemed to work.
Sunday, April 15, 2012
Winding Down
Out very early this morning. A very cold start to the day, but a beautiful morning nonetheless. Ran with Fintan and Owen and we knocked off 22.2kms in 1:40:20 (4:31's). I can't say I was feeling great but at least it's done.
Then home for a quick shower and back into town to watch the Rotterdam marathon. A good crowd in the Kings Head and the leaders were setting a cracking pace going through halfway in under WR pace. The inevitable slow-down happened in the second half of the race - hampered by blustery and cold conditions. The first 2 runners still clocked sub 2:05, with Gary just missing out on Olympic qualification running 2:17. An excellent run in the circumstances which he should be very proud of.
Then in the evening I went out to see the Spurs get hammered. Not good. So I got hammered also. Great preparation only one week out from the marathon...
A total of 98.5kms for the week.
Then home for a quick shower and back into town to watch the Rotterdam marathon. A good crowd in the Kings Head and the leaders were setting a cracking pace going through halfway in under WR pace. The inevitable slow-down happened in the second half of the race - hampered by blustery and cold conditions. The first 2 runners still clocked sub 2:05, with Gary just missing out on Olympic qualification running 2:17. An excellent run in the circumstances which he should be very proud of.
Then in the evening I went out to see the Spurs get hammered. Not good. So I got hammered also. Great preparation only one week out from the marathon...
A total of 98.5kms for the week.
Saturday, April 14, 2012
Varying the pace
Today was a total of 12 miles broken up as follows:
2 warm-up
2 @ marathon pace
1 @ 10km pace
2 relaxed
2 @ marathon pace
1 @ 10km pace
2 warm-down
It was very sunny and bright but was also windy. I ran local and cheated so that I had the wind directly behind for both the miles at 10km pace. That was fine though it meant I had 2 nasty efforts into the wind running at marathon pace. Robbing Peter to pay Paul and all that.
The run was continuous (no breaks). The times for the quicker miles were:
5:37/5:39/5:18
5:44/5:46/5:15
All up 19.3km in 1:17:40 (average 4:01/km pace). Still not on top form though I feel better than I did yesterday. A few beers tonight and I'll be flying again.
2 warm-up
2 @ marathon pace
1 @ 10km pace
2 relaxed
2 @ marathon pace
1 @ 10km pace
2 warm-down
It was very sunny and bright but was also windy. I ran local and cheated so that I had the wind directly behind for both the miles at 10km pace. That was fine though it meant I had 2 nasty efforts into the wind running at marathon pace. Robbing Peter to pay Paul and all that.
The run was continuous (no breaks). The times for the quicker miles were:
5:37/5:39/5:18
5:44/5:46/5:15
All up 19.3km in 1:17:40 (average 4:01/km pace). Still not on top form though I feel better than I did yesterday. A few beers tonight and I'll be flying again.
Friday, April 13, 2012
Lesson learnt
A rest day today. Still not feeling the greatest - that's what happens if you go 3 days without booze...
A tough enough session tomorrow then time to really take the foot off the gas.
A tough enough session tomorrow then time to really take the foot off the gas.
Thursday, April 12, 2012
Out of petrol
Another run at marathon pace. This time only 4 miles. Similar to last time I handicapped myself by running into the wind with the hills in all the wrong places. I never felt good at any point in this run and I feel like I'm still carrying a bit of a bug or something. Better to have this now than in a weeks time.
Times for the miles were:
5:37/5:38/5:38/5:37
I was working as if running at 10km pace and no way I could maintain it today.
A total of 13.8kms in 54:53 (average pace 3:59/km).
Times for the miles were:
5:37/5:38/5:38/5:37
I was working as if running at 10km pace and no way I could maintain it today.
A total of 13.8kms in 54:53 (average pace 3:59/km).
Wednesday, April 11, 2012
Sunset Run
The title makes it sound better than it was. You couldn't actually see the sun as it was covered by all the clouds. It just slowly got dark. I finished along the N17 with the street lights for company.
All up 16.8km in 1:12:18 (4:18's).
All up 16.8km in 1:12:18 (4:18's).
Tuesday, April 10, 2012
Rotterdam
Another track session. It didn't sound too bad - 4 x 400, 18 minutes tempo, 4 x 400. One minute recovery between the 400's, then 2 minutes recovery before the tempo; 3 minutes after the tempo.
Conditions were good enough. A bit of breeze around and nice and dry. I rattled out the session as follows:
69/69/68/67
18:39 for 5.6km (I went through 5km in 16:36)
70/69/67/66
With warm-up (3.7km) and warm-down (2.0km) it's another 14.5km for the week. I didn't feel particularly great but it's another session in the bank. Tick it off and move on...
I bumped into Gary who is running the Rotterdam marathon on Sunday and wished him the best of luck. The target is sub 2hr15 which will get him the Olympic qualifying standard. To put that time into context you need to be running at sub 3:12/km pace which is quicker than my 10km pace! Come on Gary!
League darts was cancelled but we still got together for a game. I had to play in a mini-round robin to decide what players from the pub go forward for the end of season singles competition. I played 3 games, won 3 games and easily progressed. I played well considering I haven't practiced recently. The taper must have done me good...
Conditions were good enough. A bit of breeze around and nice and dry. I rattled out the session as follows:
69/69/68/67
18:39 for 5.6km (I went through 5km in 16:36)
70/69/67/66
With warm-up (3.7km) and warm-down (2.0km) it's another 14.5km for the week. I didn't feel particularly great but it's another session in the bank. Tick it off and move on...
I bumped into Gary who is running the Rotterdam marathon on Sunday and wished him the best of luck. The target is sub 2hr15 which will get him the Olympic qualifying standard. To put that time into context you need to be running at sub 3:12/km pace which is quicker than my 10km pace! Come on Gary!
League darts was cancelled but we still got together for a game. I had to play in a mini-round robin to decide what players from the pub go forward for the end of season singles competition. I played 3 games, won 3 games and easily progressed. I played well considering I haven't practiced recently. The taper must have done me good...
Monday, April 09, 2012
Easter Monday
I wasn't feeling great today. One of those days where you feel like you are on the verge of coming down with something. Some people would take the day off, however my way of thinking is go for a run and sweat it out (no it wasn't a hangover - perhaps too much chocolate!).
That seemed to work - an easy 11.1kms in 46:13 (4:10's). Felt much better afterwards.
That seemed to work - an easy 11.1kms in 46:13 (4:10's). Felt much better afterwards.
Sunday, April 08, 2012
Only 2 weeks to go
Starting to scale back the longer runs now. Today we were down for an easy 2 hours and ran from Dangan, out to Fervo, then back to Dangan cutting short near the end as we didn't want to over-do it. All up 28.4kms in 2:06:11 (4:27's).
A good crowd today which really helps pass the time. I felt pretty good throughout after yesterday's race and even tried some of the gel I intend to use on race day.
That's 103.0kms for the week. I've been averaging over 100kms per week for the last 13 weeks now so it has been metronome like consistency. Starting to think a bit about the race now. Really looking forward to it.
A good crowd today which really helps pass the time. I felt pretty good throughout after yesterday's race and even tried some of the gel I intend to use on race day.
That's 103.0kms for the week. I've been averaging over 100kms per week for the last 13 weeks now so it has been metronome like consistency. Starting to think a bit about the race now. Really looking forward to it.
Saturday, April 07, 2012
Colemanstown 10km
The race in Galway was selected purely on the grounds that it would be less time away from home. The course was advertised as being fast and flat and I wanted to test myself to see what shape I was in. I had no idea what time to expect/target but in speaking to Owen I decided I'd be very happy if I could dip under 33 minutes.
A field of around 175 runners lined up for the start. I'd done a 1.6km warm-up and no strides, and with the start slightly delayed it allowed a bit of time to relax and chat to the other runners. Conditions looked good enough - we were going to cop a bit of wind in places and to me it felt a little muggy but all in all pretty good.
The race was underway and I went straight into the lead. I wanted to push the start and I was a little surprised as I took note of my split for the first km - a 3:07 - and I was feeling good. I concentrated on keeping the legs motoring and unusually there was nobody for company - no lead car, bike or motorcycle - just me in time trial mode with empty road ahead. The second km was again quick (3:12) but the wind was probably assisting at this stage. The road remained very flat and the km markers were appearing quickly - the 3rd km covered in 3:14. I recall the 4th km was a bit tougher - I think we were slowly turning more into the wind, plus it seemed to be a very gradual uphill gradient. I knew I'd slowed a bit and after taking the first left hand turn off the main road I had reached the 4th km with a split of 3:20.
My thinking was that I'd probably paid for the quick start and it was going to be a tough run home. However I managed to pick the pace up again to reach the halfway point with a split of 3:15. With those splits I realised I was in with a shout of a PB. Just keep this going. The next km was the toughest of the race. Very exposed, slight uphill and running into the wind. Again I knew I'd slowed and sure enough I'd run the slowest km yet (a 3:22). Like before though I'd bounced straight back with another turn of speed to record a time of 3:15 for the 7th km. I'd decided to take note of my cumulative time at 8km then decide if a PB was possible. I think it was midway through the 8th km that we took another left turn and suddenly I felt a lot more comfortable as the wind was on the back.
At 8km I had run a 3:19 km and I was left fumbling with my watch to get the display to show me my total race time. I quickly calculated that I was in with a good PB shout and decided to really push for home. Thankfully this seemed like the quickest section of the course and I quickly reached 9km with a split of 3:09. I felt strong and kicked on as best I could. The last km was a bit tougher as there were a couple of turns, plus a slight uphill as we approached the finish. But nothing was going to upset my rhythm today and I managed to cross the finish line in a time of 32:22 recording a final km split of 3:09.
Very pleased with that. Finally I've broken out of the 32:40's! A 19 second PB and I'd also broken the course record in the process. Plus another win! Good to see that all the training is paying dividends and this has given me lots of confidence for the marathon in 2 weeks time.
I finished up with a 3.2km warm-down and that gives me 14.8kms for the day. I guess I'll have to have a few beers tonight to celebrate. Still getting quicker at the ripe old age of forty!
A quick thank you to the organisers. These country races are superb - a very friendly atmosphere and again well organised. The course is super quick and I'd recommend it to anyone who wants to target a quick 10km time. I don't think there would be a quicker 10km option in Galway. But then I'd have to say that after today!
A field of around 175 runners lined up for the start. I'd done a 1.6km warm-up and no strides, and with the start slightly delayed it allowed a bit of time to relax and chat to the other runners. Conditions looked good enough - we were going to cop a bit of wind in places and to me it felt a little muggy but all in all pretty good.
The race was underway and I went straight into the lead. I wanted to push the start and I was a little surprised as I took note of my split for the first km - a 3:07 - and I was feeling good. I concentrated on keeping the legs motoring and unusually there was nobody for company - no lead car, bike or motorcycle - just me in time trial mode with empty road ahead. The second km was again quick (3:12) but the wind was probably assisting at this stage. The road remained very flat and the km markers were appearing quickly - the 3rd km covered in 3:14. I recall the 4th km was a bit tougher - I think we were slowly turning more into the wind, plus it seemed to be a very gradual uphill gradient. I knew I'd slowed a bit and after taking the first left hand turn off the main road I had reached the 4th km with a split of 3:20.
My thinking was that I'd probably paid for the quick start and it was going to be a tough run home. However I managed to pick the pace up again to reach the halfway point with a split of 3:15. With those splits I realised I was in with a shout of a PB. Just keep this going. The next km was the toughest of the race. Very exposed, slight uphill and running into the wind. Again I knew I'd slowed and sure enough I'd run the slowest km yet (a 3:22). Like before though I'd bounced straight back with another turn of speed to record a time of 3:15 for the 7th km. I'd decided to take note of my cumulative time at 8km then decide if a PB was possible. I think it was midway through the 8th km that we took another left turn and suddenly I felt a lot more comfortable as the wind was on the back.
At 8km I had run a 3:19 km and I was left fumbling with my watch to get the display to show me my total race time. I quickly calculated that I was in with a good PB shout and decided to really push for home. Thankfully this seemed like the quickest section of the course and I quickly reached 9km with a split of 3:09. I felt strong and kicked on as best I could. The last km was a bit tougher as there were a couple of turns, plus a slight uphill as we approached the finish. But nothing was going to upset my rhythm today and I managed to cross the finish line in a time of 32:22 recording a final km split of 3:09.
Very pleased with that. Finally I've broken out of the 32:40's! A 19 second PB and I'd also broken the course record in the process. Plus another win! Good to see that all the training is paying dividends and this has given me lots of confidence for the marathon in 2 weeks time.
I finished up with a 3.2km warm-down and that gives me 14.8kms for the day. I guess I'll have to have a few beers tonight to celebrate. Still getting quicker at the ripe old age of forty!
A quick thank you to the organisers. These country races are superb - a very friendly atmosphere and again well organised. The course is super quick and I'd recommend it to anyone who wants to target a quick 10km time. I don't think there would be a quicker 10km option in Galway. But then I'd have to say that after today!
Friday, April 06, 2012
More rest
It's important to have these rest days to give the body a chance to absorb all the training and recuperate. I'll probably have 2 rest days next week, and maybe 3 in the final week before the marathon.
So today I did very little except chase the kids around the garden. A few beers in the evening along with chocolate Angel Delight and a family size bag of crisps. Nice. I'm often asked about drinking and training. I've tried tee-total training, and having a few beers and I'm of the firm belief that the latter does you no harm. If anything I find it helps you to relax and is a good reward after a tough session. More often than not I will have a few beers the night before a race. Low and behold you sleep better and wake up refreshed and ready to go. Works for me but probably wouldn't recommend it for everyone. Sports scientists and nutritionists will no doubt give you a million reasons why you shouldn't follow my lead. Oh well...
I'm keen to race on the weekend as a final tune-up. There are two 10km options tomorrow - one in Galway and one one in Mayo. The Mayo race would be a better standard (which I would favour) but would involve a 2 hour round trip. What to do...
So today I did very little except chase the kids around the garden. A few beers in the evening along with chocolate Angel Delight and a family size bag of crisps. Nice. I'm often asked about drinking and training. I've tried tee-total training, and having a few beers and I'm of the firm belief that the latter does you no harm. If anything I find it helps you to relax and is a good reward after a tough session. More often than not I will have a few beers the night before a race. Low and behold you sleep better and wake up refreshed and ready to go. Works for me but probably wouldn't recommend it for everyone. Sports scientists and nutritionists will no doubt give you a million reasons why you shouldn't follow my lead. Oh well...
I'm keen to race on the weekend as a final tune-up. There are two 10km options tomorrow - one in Galway and one one in Mayo. The Mayo race would be a better standard (which I would favour) but would involve a 2 hour round trip. What to do...
Thursday, April 05, 2012
Marathon pace not comforable...
A 10 miler today with 5 miles at marathon pace in the middle. Still quite windy and foolishly I started the 5 quicker miles running into the wind. I never felt comfortable and was having to push hard just to get inside my target time of 5:40's. The penultimate mile contained a good 600m climb (still into the wind), then the last mile I was assisted by a nice downhill stretch. Here are the mile times:
5:32/5:37/5:37/5:50/5:26 (total 28:02)
There are reasons why it doesn't feel comfortable running at MP at the moment. I recall feeling the same in the build up to Dublin. Magically on the day it will all click into place - at least that's what I keep telling myself.
All up 16.0kms in 1:02:40 (ave 3:55's).
In the evening I had a good massage which lasted well over an hour. Each massage seems to be less painful than the last - a good sign (caveat - except my calves which were screaming). Rest tomorrow.
5:32/5:37/5:37/5:50/5:26 (total 28:02)
There are reasons why it doesn't feel comfortable running at MP at the moment. I recall feeling the same in the build up to Dublin. Magically on the day it will all click into place - at least that's what I keep telling myself.
All up 16.0kms in 1:02:40 (ave 3:55's).
In the evening I had a good massage which lasted well over an hour. Each massage seems to be less painful than the last - a good sign (caveat - except my calves which were screaming). Rest tomorrow.
Wednesday, April 04, 2012
Knackered
Still feeling tired. Probably still a hangover from the half. I rattled out 17.4kms in 1:15:32 (4:20/km). Again very windy and a sense of going through the motions. One more session to survive tomorrow, then a much needed massage, with a rest day planned for Friday.
Tuesday, April 03, 2012
Windy at track
The temperatures have really dropped again. It was well below 10 degrees and the wind had picked up considerably. It was going to be a tough one.
The session was 3 x 2 miles. Sounds easy enough but that's still 24 laps of running around the track. But at least we had the luxury of 90 seconds recovery!
After a 3.7km warm-up myself and Owen lined up for the session. The goal was to run it at 10km pace so that's around 3:15-3:18/km pace which equates to 5:14-5:19/mile. That target went out of the window after the first few laps - a very strong headwind on the back straight (complete opposite to the normal wind direction) and whilst you did get some tail-wind on the home straight, the sheltered nature of that part of the track by no means made up for the time lost running into the wind.
I gritted out the session as best I could but the legs felt dead (breathing was fine). Times were as follows:
10:38/10:39/10:35
Not too bad and I'd say the wind accounted for a few seconds each lap. Bloody tough mentally the 8 lappers it has to be said.
Finishing up with 2.0km warm-down for 15.3kms all up.
Darts in the evening. A win in the doubles and a loss in the singles. Both games went to a deciding leg and both times I was throwing second. I played well enough in the pairs and hit the winning double; the singles was a very close game. The standard of darts was very good in the decider. I had hit 140, 125, 94 and a few lower scores and I had set myself up nicely leaving double 12. My opponent then took out 120 to win the match. Close but no cigar. And to make matters worse we lost 5-4 overall! Alcohol was the winner...
The session was 3 x 2 miles. Sounds easy enough but that's still 24 laps of running around the track. But at least we had the luxury of 90 seconds recovery!
After a 3.7km warm-up myself and Owen lined up for the session. The goal was to run it at 10km pace so that's around 3:15-3:18/km pace which equates to 5:14-5:19/mile. That target went out of the window after the first few laps - a very strong headwind on the back straight (complete opposite to the normal wind direction) and whilst you did get some tail-wind on the home straight, the sheltered nature of that part of the track by no means made up for the time lost running into the wind.
I gritted out the session as best I could but the legs felt dead (breathing was fine). Times were as follows:
10:38/10:39/10:35
Not too bad and I'd say the wind accounted for a few seconds each lap. Bloody tough mentally the 8 lappers it has to be said.
Finishing up with 2.0km warm-down for 15.3kms all up.
Darts in the evening. A win in the doubles and a loss in the singles. Both games went to a deciding leg and both times I was throwing second. I played well enough in the pairs and hit the winning double; the singles was a very close game. The standard of darts was very good in the decider. I had hit 140, 125, 94 and a few lower scores and I had set myself up nicely leaving double 12. My opponent then took out 120 to win the match. Close but no cigar. And to make matters worse we lost 5-4 overall! Alcohol was the winner...
Monday, April 02, 2012
Recovery Run
An easy run around my local loop. The legs were not feeling great but the time wasn't too bad covering 11.1kms in 45:47 (4:07's). One more decent week then it's taper time...
Sunday, April 01, 2012
Connemara Half Marathon 2012
Disappointing. I couldn't even manage one pre-race night of no beer...perhaps it helped?
Anyway I was up early to get the bus from Galway out to Leenane which was the starting point for the half. The journey of around an hour soon passed and it gave you a good idea to assess the terrain as we drove some of the course. Rolling hills and warm sunshine were the order of the day.
Upon arrival I was to get an appreciation of the magnitude of this event. There were runners and walkers everywhere waiting patiently for the 12pm start. I took the chance to get ready - sort out race number, timing chip, get changed, put my bag in the truck and then after a slow 2 mile warm-up it was time to make my way to the start.
A few familiar faces at the start and after a bit of chat we were all underway. I went straight into the lead and after crossing the bridge in town, then taking a left turn, it was time to tackle the first hill. I'd decided to take the hills easy enough, and then run the flatter sections of the course at marathon pace (around 5:40 per mile).
The first hill was a tough one and must have lasted well over a mile. I had already opened up a decent gap on the chasing runners and upon reaching the summit I settled into a nice rhythm which felt very comfortable. The course itself was point-to-point finishing out at Maam Cross which meant that most of the running today was directly into a breeze. To make matters worse, the temperatures were hot and you could really feel the heat of the sunshine as most of the course was very exposed.
The scenery was pretty spectacular - hills, valleys and water views and as picturesque a race as I can recall. The terrain was undulating with constant slight uphills and downhills. At the 3 mile mark I took on some water which I would never normally do for a half - that was a measure of how hot it was. I concentrated on following the lead bike and at around 5 miles there was a nasty climb, followed by a steep descent which really had you working.
At 6 miles I took on more water. My splits seemed consistent and I tried to stay as relaxed as possible and enjoy the race. I was overtaking walkers who had started an hour earlier, plus a few of the marathon runners who were on sub 3 hour pace who were running the same route. This at least gave you something to focus on. More water at 9 miles and barring any disaster I had the race in the bag. After taking a right turn it was time to tackle the last hill and it was a beauty lasting the guts of 2 miles. I decided not to push too hard, and upon reaching the summit it was then a very nice descent of around a mile, followed by a fairly flat last mile to the finish line.
I really enjoyed the last section as there were lots of spectators and a good atmosphere down at the finishing chute. I crossed the line in a gun time of 1:14:30 to give me a comfortable victory. A good win when you consider there were over 2,000 runners in the race.
So today I managed to tick all the boxes. I ran exactly the time I was after and also won the race in the process. I finished up with a slow 3 mile warm-down with Enda who had a great run to secure second place.
A great event which is superbly organised and is very unique in its nature. I'd recommend it to anyone looking for something different but it's not a course to go for a time on!
Just a quick mention to the guy who won the ultra event (39 miles or 1.5 marathons). His name is Georgio Calcaterra and he is the current 100km World Champion. He seemed to be doing it easy knocking off the 39 miles in 3:56:56. That's 3 by 1:19 half marathons back-to-back. Incredible.
All up 29.1 kms for the day and 104.1kms for the week. A few beers to be had now.
Here's the first photo (thanks to Jane Walsh). The scenery looks much nicer than me:
Here are the mile splits from the Garmin which measured the course at 13.22 miles:
Mile 1 5:46
Mile 2 5:51
Mile 3 5:13
Mile 4 5:26
Mile 5 5:33
Mile 6 5:42
Mile 7 5:41
Mile 8 5:33
Mile 9 5:32
Mile 10 5:53
Mile 11 6:23
Mile 12 5:16
Mile 13 5:30
Mile 13.22 1:11
Total 1:14:30
Anyway I was up early to get the bus from Galway out to Leenane which was the starting point for the half. The journey of around an hour soon passed and it gave you a good idea to assess the terrain as we drove some of the course. Rolling hills and warm sunshine were the order of the day.
Upon arrival I was to get an appreciation of the magnitude of this event. There were runners and walkers everywhere waiting patiently for the 12pm start. I took the chance to get ready - sort out race number, timing chip, get changed, put my bag in the truck and then after a slow 2 mile warm-up it was time to make my way to the start.
A few familiar faces at the start and after a bit of chat we were all underway. I went straight into the lead and after crossing the bridge in town, then taking a left turn, it was time to tackle the first hill. I'd decided to take the hills easy enough, and then run the flatter sections of the course at marathon pace (around 5:40 per mile).
The first hill was a tough one and must have lasted well over a mile. I had already opened up a decent gap on the chasing runners and upon reaching the summit I settled into a nice rhythm which felt very comfortable. The course itself was point-to-point finishing out at Maam Cross which meant that most of the running today was directly into a breeze. To make matters worse, the temperatures were hot and you could really feel the heat of the sunshine as most of the course was very exposed.
The scenery was pretty spectacular - hills, valleys and water views and as picturesque a race as I can recall. The terrain was undulating with constant slight uphills and downhills. At the 3 mile mark I took on some water which I would never normally do for a half - that was a measure of how hot it was. I concentrated on following the lead bike and at around 5 miles there was a nasty climb, followed by a steep descent which really had you working.
At 6 miles I took on more water. My splits seemed consistent and I tried to stay as relaxed as possible and enjoy the race. I was overtaking walkers who had started an hour earlier, plus a few of the marathon runners who were on sub 3 hour pace who were running the same route. This at least gave you something to focus on. More water at 9 miles and barring any disaster I had the race in the bag. After taking a right turn it was time to tackle the last hill and it was a beauty lasting the guts of 2 miles. I decided not to push too hard, and upon reaching the summit it was then a very nice descent of around a mile, followed by a fairly flat last mile to the finish line.
I really enjoyed the last section as there were lots of spectators and a good atmosphere down at the finishing chute. I crossed the line in a gun time of 1:14:30 to give me a comfortable victory. A good win when you consider there were over 2,000 runners in the race.
So today I managed to tick all the boxes. I ran exactly the time I was after and also won the race in the process. I finished up with a slow 3 mile warm-down with Enda who had a great run to secure second place.
A great event which is superbly organised and is very unique in its nature. I'd recommend it to anyone looking for something different but it's not a course to go for a time on!
Just a quick mention to the guy who won the ultra event (39 miles or 1.5 marathons). His name is Georgio Calcaterra and he is the current 100km World Champion. He seemed to be doing it easy knocking off the 39 miles in 3:56:56. That's 3 by 1:19 half marathons back-to-back. Incredible.
All up 29.1 kms for the day and 104.1kms for the week. A few beers to be had now.
Here's the first photo (thanks to Jane Walsh). The scenery looks much nicer than me:
Here are the mile splits from the Garmin which measured the course at 13.22 miles:
Mile 1 5:46
Mile 2 5:51
Mile 3 5:13
Mile 4 5:26
Mile 5 5:33
Mile 6 5:42
Mile 7 5:41
Mile 8 5:33
Mile 9 5:32
Mile 10 5:53
Mile 11 6:23
Mile 12 5:16
Mile 13 5:30
Mile 13.22 1:11
Total 1:14:30
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