The weather had turned again - a glorious dry sunny day and by the track time rolled around at the new start of 7:30pm, despite being very cool, conditions were spot on. The normal 3.7kms warm-up around the roads before running a further 4 laps of the track with Timmie and Niall.
The session was 800's. A great group tonight with everyone running well. The first one was pretty poor (I should have done some strides) but then the pace was gradually cranked up. I kept stuffing my watch up and had to rely on others for 2 of my splits but despite that I felt strong throughout and was ticking along very nicely.
Here are the times:
2:37/2:28/2:30/2:27/2:27/2:27/2:25/2:23
I was probably averaging around 80 seconds recovery to stay with the group. Great to see some new and old faces at track tonight. The standard at the front is really improving with Owen running very quickly - only a matter of time before he has a big breakthrough run. Niall also ran very strongly - he'll be a sub 16 minute 5km runner in no time.
A 3.7km warm-down again around the roads. All up 15.4kms for the day. Home for pizza and chocolate. No beer mid-week starting as of this week - after 19 consecutive drinking days over Christmas it's time for a bit of a break...
Tuesday, January 08, 2013
Monday, January 07, 2013
Popped In Souled Out
Hammering down all day - no avoiding it. Got drenched running my 9.9kms in 43:19 (4:23's). Pace was slow but legs were tired after the weekend.
Sunday, January 06, 2013
Wet Wet Wet
Another long run today. Very wet conditions and I decided to get the worst part out of the way by running into the wind for the first half of the run. My route took me from Claregalway to Carnmore, then on to Oranmore, then the Coast Road. Then up through Doughiska, before taking the Monivea Road back to Carnmore. Then the final stretch for home. All up 22.1kms in 1:35:12 (4:18's). Absolutely soaked come the end.
That's 91.4kms for the week (with one rest day). From here on I'll start doing more speedwork - I'll probably settle on 2 speed sessions per week as 3 is too much. So Tuesday track and then either Thursday or Saturday depending on what best fits.
Forgot to mention that I played darts again last night in the pub - not the normal 501 but a game of cricket (which I've never played before). Teams of pairs and a fair bit of strategy involved - very enjoyable.
That's 91.4kms for the week (with one rest day). From here on I'll start doing more speedwork - I'll probably settle on 2 speed sessions per week as 3 is too much. So Tuesday track and then either Thursday or Saturday depending on what best fits.
Forgot to mention that I played darts again last night in the pub - not the normal 501 but a game of cricket (which I've never played before). Teams of pairs and a fair bit of strategy involved - very enjoyable.
Saturday, January 05, 2013
Lily-Mae
Today was a bit of a struggle - decided to head out mid-afternoon as the rain subsided. As I ran up to Carnmore I was greeted by a huge convoy of runners running in the opposite direction. Turns out it was a fund raiser for Lily-Mae, a local girl suffering with a rare childhood cancer. Everyone looked to be having fun and fair play to anyone who covered the entire run from Ballinasloe to Claregalway which must be in excess of 60kms. Great to see.
Well this gave me just the motivation I needed. I was wearing new runners (Asics 2170) and you really notice the difference after wearing old trainers. I ended up covering exactly 20kms in 1:24:58 (4:15's). Felt surprisingly good after last night.
I then got home and read a text from Fintan that he'd done 35kms at the same pace. My bonfire had just been p!ssed on...
Well this gave me just the motivation I needed. I was wearing new runners (Asics 2170) and you really notice the difference after wearing old trainers. I ended up covering exactly 20kms in 1:24:58 (4:15's). Felt surprisingly good after last night.
I then got home and read a text from Fintan that he'd done 35kms at the same pace. My bonfire had just been p!ssed on...
Friday, January 04, 2013
More fun
Squeezed in an hours run just before it was getting dark. Distance 15.1kms in 1:04:35 (4:17's).
Out in the evening with Fintan, Owen and Timmie for food and numerous beverages. Home by 3am. How Fintan made it into work for 6am beggars belief...
Out in the evening with Fintan, Owen and Timmie for food and numerous beverages. Home by 3am. How Fintan made it into work for 6am beggars belief...
Thursday, January 03, 2013
Lets Play Darts
Same run as yesterday - well almost - I did the route in reverse clocking up 9.87kms in 40:25 (4:06's). Surprised by the pace as the effort level was the same as the day before.
More darts starting on Saturday - the BDO World Champs covered by the BBC. The standard isn't the same as the PDC but still worth a watch. It's basically the feeder system for the PDC as any good players soon make the switch across to chase the big money.
More darts starting on Saturday - the BDO World Champs covered by the BBC. The standard isn't the same as the PDC but still worth a watch. It's basically the feeder system for the PDC as any good players soon make the switch across to chase the big money.
Wednesday, January 02, 2013
Back to nights
My 10km night run. Measured it with the new Garmin and it turns out it's 9.84km (time 42:32 at 4:19/km pace).
In my haste to get yesterday's race report up I forgot to mention the darts final. I decided to watch it in the pub with the darts team. A great game with Taylor winning 7-4 to clinch his 16th world title. Van Gerwen wasn't at his best which was a shame as I would have loved to see this one go all the way. Needless to say I think we'll be seeing the Green Machine in many more finals over the coming years.
In my haste to get yesterday's race report up I forgot to mention the darts final. I decided to watch it in the pub with the darts team. A great game with Taylor winning 7-4 to clinch his 16th world title. Van Gerwen wasn't at his best which was a shame as I would have loved to see this one go all the way. Needless to say I think we'll be seeing the Green Machine in many more finals over the coming years.
Tuesday, January 01, 2013
Resolution Run 5km
I kept a lid on the celebrations yesterday evening and awoke to a glorious day - very still and sunny and looked to be just about as good a day for racing that you could hope for.
The race this year had been moved from Renmore into the centre of Galway. Upon arrival I ran the guts of the course with Sean and Timmie and I have to admit I did have my reservations about the route as there were lots of areas where traffic could be a big issue. In what turned out to be a superbly organised event, the marshaling on the day was first class and I didn't hear of any problems. Well done as it must be a logistical nightmare to put on a race like this in the city centre.
A good turnout with over 300 toeing the line. This race has very fond memories for me as I have managed to win it the last couple of years so I was keen to put in a good performance. The gun sounded and Kenny Rogers went straight to the front leaving me and Damien Landers from Clare chasing.
The first km was into a slight breeze but the pace was quick. I went through the first km in 3:02 and Kenny had already opened up a slight gap. As we made a right hand turn just after 1km I was already feeling the pinch and I was trying to hang on to Damien without much joy. There was a slight climb at this point as we made our way through a few back streets before crossing the main road and then taking a left hand turn along the canal. Damien was still just in front and Kenny had opened up a decent lead. Somewhere along this section I closed in on Damien and I think we swapped the lead a few times.
A right turn at the end of the canal as we ran round the back of the Cathedral. I was now in second position. I was feeling a bit better and tried to force the pace but that proved fruitless. A few more turns and we were then to make the climb up to Eyre Square. This is the part of the course I enjoyed the most - especially the run up the pedestrianised section along Shop St. Despite it being slightly uphill, we were getting some great support from the crowd and it had a really nice vibe about it.
Upon reaching Eyre Square it was time to push for home. I was still in second and Damien was still in touch and I could hear that one other runner was fast approaching. Running down by the docks I missed the 4km marker but knew that it was going to be a quick finish. The last section along the Long Walk was hurting. With about 500m to go Paul Buckley went past me but I managed to summons up a sprint finish as soon as I spotted the Spanish Arch and thankfully I managed to regain second position crossing the line in a time of 15:54.
Pleased as punch with that. Nice to get under 16 and some more good racing in the process. Kenny won the race in a super 15:35 so he was in a different class today.
The first 4 of us ran the course again as a warm-down. All up 14.5kms for the day. I really enjoyed this race and I have nothing but positive feedback. A real treat to be able to run around the city today and the great weather was a bonus.
Here are the splits:
1km 3:02
2km 3:18
3km 3:16
4km 3:14 (estimate)
5km 3:04
Total 15:54
Here are some photos courtesy of the race's Facebook page.
The start chatting to the opposition (Paul #305, Kenny #312)
And they're off:
The finish at the famous Spanish Arch:
Another one at the finish where I look like an old man:
The race this year had been moved from Renmore into the centre of Galway. Upon arrival I ran the guts of the course with Sean and Timmie and I have to admit I did have my reservations about the route as there were lots of areas where traffic could be a big issue. In what turned out to be a superbly organised event, the marshaling on the day was first class and I didn't hear of any problems. Well done as it must be a logistical nightmare to put on a race like this in the city centre.
A good turnout with over 300 toeing the line. This race has very fond memories for me as I have managed to win it the last couple of years so I was keen to put in a good performance. The gun sounded and Kenny Rogers went straight to the front leaving me and Damien Landers from Clare chasing.
The first km was into a slight breeze but the pace was quick. I went through the first km in 3:02 and Kenny had already opened up a slight gap. As we made a right hand turn just after 1km I was already feeling the pinch and I was trying to hang on to Damien without much joy. There was a slight climb at this point as we made our way through a few back streets before crossing the main road and then taking a left hand turn along the canal. Damien was still just in front and Kenny had opened up a decent lead. Somewhere along this section I closed in on Damien and I think we swapped the lead a few times.
A right turn at the end of the canal as we ran round the back of the Cathedral. I was now in second position. I was feeling a bit better and tried to force the pace but that proved fruitless. A few more turns and we were then to make the climb up to Eyre Square. This is the part of the course I enjoyed the most - especially the run up the pedestrianised section along Shop St. Despite it being slightly uphill, we were getting some great support from the crowd and it had a really nice vibe about it.
Upon reaching Eyre Square it was time to push for home. I was still in second and Damien was still in touch and I could hear that one other runner was fast approaching. Running down by the docks I missed the 4km marker but knew that it was going to be a quick finish. The last section along the Long Walk was hurting. With about 500m to go Paul Buckley went past me but I managed to summons up a sprint finish as soon as I spotted the Spanish Arch and thankfully I managed to regain second position crossing the line in a time of 15:54.
Pleased as punch with that. Nice to get under 16 and some more good racing in the process. Kenny won the race in a super 15:35 so he was in a different class today.
The first 4 of us ran the course again as a warm-down. All up 14.5kms for the day. I really enjoyed this race and I have nothing but positive feedback. A real treat to be able to run around the city today and the great weather was a bonus.
Here are the splits:
1km 3:02
2km 3:18
3km 3:16
4km 3:14 (estimate)
5km 3:04
Total 15:54
Here are some photos courtesy of the race's Facebook page.
The start chatting to the opposition (Paul #305, Kenny #312)
And they're off:
The finish at the famous Spanish Arch:
Another one at the finish where I look like an old man:
Monday, December 31, 2012
2012 Yearly Review
No running today - rest day.
I threw a few darts and managed to chalk up my 180th 180 of the year. MVG probably hits that many in one practice session:
The 2012 year in review is to follow. Here is a quick summary of my races:
In summary I'd have to say 2012 has been a bit of a disappointing year. Despite putting in my biggest annual training volume (4,649kms), I didn't nail the big 2 races of the year - the London Marathon back in April and the National Half Marathon in August. The longer stuff certainly took it out of me and my speed has suffered in the shorter races as a result. That said I did run my 2 quickest ever 10km races this year - a new 10km PB out at Colemanstown running solo where I clocked 32:22. Then a 32:38 in Annaghdown in June on the longest day of the year.
So 28 road races for the year. I chalked up 13 wins, 5 seconds and a couple of thirds. I certainly cut back on racing this year compared to 2011 and I hope to buck that trend next year by getting out there a bit more.
If I had to pick my top 5 performances of the year I'd have to go with:
1) London Marathon - despite not breaking my goal of sub 2:30, I still had a solid race but faded in the last few miles. Still a great experiecne and you just cannot beat this race for atmosphere.
2) Round Norfolk Relay - my first experience of this race. Running a 20 miler at 2am in the morning was certainly unique. Conditions were perfect and I surprised myself by running at 2:28 marathon pace. A great day made all the more special by our team winning the event outright.
3) Colemanstown 10km - I was certainly in good shape leading up to London. Two weeks before I ran a solid PB of 32:22 solo running the whole way. A great flat course and one of those races where it just felt oh so easy.
4) Claregalway 5km - a couple of weeks after London I ran my local 5km on a very hilly course. I was pushed all the way by Peter O'Sullivan and I ran a very quick last 500m to take out the race. The marathon certainly gives you plenty of strength (as does the Guinness).
5) Annaghdown 10km - I had a number of good races with John Byrne this year. On this occasion I came out on top after 6kms of constant surges and lead changes. I'd have to say I'd easily swap this performance for the National Half where John had a super run of 1:11 easily beating me in the process.
Happy New Year to one and all. May you all realise your goals in 2013, be it running or otherwise. I'm going to focus on the shorter stuff in 2013 so back to the 5kms and 10kms. Plenty of track sessions in the new year to get the speed back and then see what happens...
I threw a few darts and managed to chalk up my 180th 180 of the year. MVG probably hits that many in one practice session:
The 2012 year in review is to follow. Here is a quick summary of my races:
In summary I'd have to say 2012 has been a bit of a disappointing year. Despite putting in my biggest annual training volume (4,649kms), I didn't nail the big 2 races of the year - the London Marathon back in April and the National Half Marathon in August. The longer stuff certainly took it out of me and my speed has suffered in the shorter races as a result. That said I did run my 2 quickest ever 10km races this year - a new 10km PB out at Colemanstown running solo where I clocked 32:22. Then a 32:38 in Annaghdown in June on the longest day of the year.
So 28 road races for the year. I chalked up 13 wins, 5 seconds and a couple of thirds. I certainly cut back on racing this year compared to 2011 and I hope to buck that trend next year by getting out there a bit more.
If I had to pick my top 5 performances of the year I'd have to go with:
1) London Marathon - despite not breaking my goal of sub 2:30, I still had a solid race but faded in the last few miles. Still a great experiecne and you just cannot beat this race for atmosphere.
2) Round Norfolk Relay - my first experience of this race. Running a 20 miler at 2am in the morning was certainly unique. Conditions were perfect and I surprised myself by running at 2:28 marathon pace. A great day made all the more special by our team winning the event outright.
3) Colemanstown 10km - I was certainly in good shape leading up to London. Two weeks before I ran a solid PB of 32:22 solo running the whole way. A great flat course and one of those races where it just felt oh so easy.
4) Claregalway 5km - a couple of weeks after London I ran my local 5km on a very hilly course. I was pushed all the way by Peter O'Sullivan and I ran a very quick last 500m to take out the race. The marathon certainly gives you plenty of strength (as does the Guinness).
5) Annaghdown 10km - I had a number of good races with John Byrne this year. On this occasion I came out on top after 6kms of constant surges and lead changes. I'd have to say I'd easily swap this performance for the National Half where John had a super run of 1:11 easily beating me in the process.
Happy New Year to one and all. May you all realise your goals in 2013, be it running or otherwise. I'm going to focus on the shorter stuff in 2013 so back to the 5kms and 10kms. Plenty of track sessions in the new year to get the speed back and then see what happens...
Sunday, December 30, 2012
Incredible
Really poor weather today so took the easy option and decided to run on the treadmill. A steady 9km in 38:20 (4:16's). That's it now until the 5km on Jan 1st.
The semi-finals of the darts are now over and what can you say about Michael Van Gerwen. The man is a genius. He was only one dart away from hitting back-to-back 9 dart legs. I've never seen anything like it. Should be a great final on New Years Day and on current form I have to go with the green machine after previously tipping Taylor.
The semi-finals of the darts are now over and what can you say about Michael Van Gerwen. The man is a genius. He was only one dart away from hitting back-to-back 9 dart legs. I've never seen anything like it. Should be a great final on New Years Day and on current form I have to go with the green machine after previously tipping Taylor.
Saturday, December 29, 2012
12 x 400m off 60 secs
With a 5km race on Jan 1st fast approaching, I thought I'd try a few 400's to get the legs moving. After a warm-up of 3.7km I stepped onto the track only to be greeted with a heavy hail storm, followed by a complete soaking. I considered pulling the pin but after about 15 minutes of hanging around it had at least stopped raining so I decided to give it a go. Needless to say I had the whole track to myself...
Initially I was going to do 10 but the first couple were so poor that I upped it to 12. The track was slippery and wet and the times were slow. Bloody hard doing this on your lonesome:
78/77/74/74/74/74/73/74/73/73/71/71
I finished up with another 3.7km. All up 12.2kms for the day. Strange sort of session - I didn't feel like I was red-lining and the recovery time was ample but at the same time I had no pace. Perhaps still a hangover from the 10km on Wednesday.
A game of snooker in the evening. I rolled back the years in the 4th frame hitting a 50 break - my first 50 in at least 10 years I'd say. Returned to being crap straight after that...
Initially I was going to do 10 but the first couple were so poor that I upped it to 12. The track was slippery and wet and the times were slow. Bloody hard doing this on your lonesome:
78/77/74/74/74/74/73/74/73/73/71/71
I finished up with another 3.7km. All up 12.2kms for the day. Strange sort of session - I didn't feel like I was red-lining and the recovery time was ample but at the same time I had no pace. Perhaps still a hangover from the 10km on Wednesday.
A game of snooker in the evening. I rolled back the years in the 4th frame hitting a 50 break - my first 50 in at least 10 years I'd say. Returned to being crap straight after that...
Friday, December 28, 2012
Similar
De ja vu - another hour run with Fintan. This time the route was a little different and the conditions were a little testier - especially the first 4km into a very strong wind. The rain just about held off so we were lucky really. All up 14.8kms in 1:05:09 (4:22's).
Out in the evening for a game of darts with the darts team. We played a round robin comp which I managed to win. The darts are going alright at the moment - must be the world champs that have inspired me.
Out in the evening for a game of darts with the darts team. We played a round robin comp which I managed to win. The darts are going alright at the moment - must be the world champs that have inspired me.
Thursday, December 27, 2012
Plugging on
Out early afternoon with Fintan who is getting back into it after a frustrating shin injury. We ran a total of 15.9kms in 1:08:16 (4:18's). Legs felt fine at the start - no indication that I'd raced the previous day but at the end I was done for.
Wednesday, December 26, 2012
Fields of Athenry 10km
Arrived a little too late for comfort after getting carried away playing with the Lego. On the short drive to Athenry it was raining very heavily and it didn't look like letting up. Well it didn't - at least not until the race was over...
A quick dash to collect my number and get changed. Ten minutes before the off I jogged round to the start area - I reckon about 500m and that was my warm-up done. It was still hammering down and the roads were covered in puddles. I don't recall ever racing in such wet conditions.
The gun sounded and close to 1,100 people were underway. The race was packed full of quality and a lead group of half a dozen or so quickly broke away leaving me in a chasing group. After a couple of kms things had settled down - the lead group were working away and I was left in a group of 5. This section of the course is pretty flat and not much happened until we took a left hand turn around the 4km mark.
At this point one of the group fell off the back (Peter O'Sullivan), leaving 4 of us to battle it out. The group included Steve McKeigue who I last met in Carnmore a few weeks back, plus a couple more faces that I didn't recognise. This section of the course was a bit tougher. The road is much narrower and I occasionally clipped arms with the others whilst trying to find a dry line on the roads.
Through 5km in 16:44 and I couldn't believe the time - it felt at least 20 seconds quicker. At this point one of the runners had made a slight break off the front which I couldn't respond to - I still had company though so kept plugging away. Another left turn and it was the long run for home.
I think it was between 6km and 7km that the water on the road was incredible. A few sections of 30m+ where the road was completely covered in water and there was no option but to race straight through the middle. In places it was at least ankle deep so you can imagine how much I enjoyed wading through that...
By about 8km I was racing with one other guy as Steve had fallen back a little. We gradually reeled in the runner who had previously made a break so it was going to be a three way shoot-out to the finish.
At 9km we were all in a line and the same guy made another break for home. I tried to go with him but was starting to feel the pinch. The last km has a lovely downhill section but despite running well I was still some 3 or 4 seconds behind. I had one final throw of the dice after crossing the railway but it was not to be and I had to settle for my position (9th) after gapping the other runner in our group by a few seconds. The time was 33:21 which despite being 20 to 30 seconds off where I'd like to be, was probably explainable given the constant deluge.
Some real quality at the front with Mick Clohisey taking out the race in 30:57, Emmet Dunleavy in 2nd in 31:36 and Michael Shannon 3rd in 31:40. Brilliant running.
Straight to the hall to get changed (no warm-down). A quick coffee and off home for a long hot shower. I have to say that despite the weather, I really enjoyed the race. Great to be out there having a few battles - which you seldom get in the smaller races. It has certainly given me a renewed appetite for racing in the New Year. Finally, hats off to Athenry AC in putting on another fantastic event.
Here's a photo (thanks to Peter Mooney):
Splits:
1km 3:18
2km 3:15
3km 3:19
4km 3:25
5km 3:27 (16:44)
6km 3:16
7km 3:23
8km 3:26
9km 3:25
10km 3:07 (16:37)
Total 33:21
A quick dash to collect my number and get changed. Ten minutes before the off I jogged round to the start area - I reckon about 500m and that was my warm-up done. It was still hammering down and the roads were covered in puddles. I don't recall ever racing in such wet conditions.
The gun sounded and close to 1,100 people were underway. The race was packed full of quality and a lead group of half a dozen or so quickly broke away leaving me in a chasing group. After a couple of kms things had settled down - the lead group were working away and I was left in a group of 5. This section of the course is pretty flat and not much happened until we took a left hand turn around the 4km mark.
At this point one of the group fell off the back (Peter O'Sullivan), leaving 4 of us to battle it out. The group included Steve McKeigue who I last met in Carnmore a few weeks back, plus a couple more faces that I didn't recognise. This section of the course was a bit tougher. The road is much narrower and I occasionally clipped arms with the others whilst trying to find a dry line on the roads.
Through 5km in 16:44 and I couldn't believe the time - it felt at least 20 seconds quicker. At this point one of the runners had made a slight break off the front which I couldn't respond to - I still had company though so kept plugging away. Another left turn and it was the long run for home.
I think it was between 6km and 7km that the water on the road was incredible. A few sections of 30m+ where the road was completely covered in water and there was no option but to race straight through the middle. In places it was at least ankle deep so you can imagine how much I enjoyed wading through that...
By about 8km I was racing with one other guy as Steve had fallen back a little. We gradually reeled in the runner who had previously made a break so it was going to be a three way shoot-out to the finish.
At 9km we were all in a line and the same guy made another break for home. I tried to go with him but was starting to feel the pinch. The last km has a lovely downhill section but despite running well I was still some 3 or 4 seconds behind. I had one final throw of the dice after crossing the railway but it was not to be and I had to settle for my position (9th) after gapping the other runner in our group by a few seconds. The time was 33:21 which despite being 20 to 30 seconds off where I'd like to be, was probably explainable given the constant deluge.
Some real quality at the front with Mick Clohisey taking out the race in 30:57, Emmet Dunleavy in 2nd in 31:36 and Michael Shannon 3rd in 31:40. Brilliant running.
Straight to the hall to get changed (no warm-down). A quick coffee and off home for a long hot shower. I have to say that despite the weather, I really enjoyed the race. Great to be out there having a few battles - which you seldom get in the smaller races. It has certainly given me a renewed appetite for racing in the New Year. Finally, hats off to Athenry AC in putting on another fantastic event.
Here's a photo (thanks to Peter Mooney):
Splits:
1km 3:18
2km 3:15
3km 3:19
4km 3:25
5km 3:27 (16:44)
6km 3:16
7km 3:23
8km 3:26
9km 3:25
10km 3:07 (16:37)
Total 33:21
Tuesday, December 25, 2012
Christmas Day
Merry Christmas to one and all.
A day of Lego, darts (my son got a new soft tip dartboard), eating, plus a few beers. A very tame day on the beer - not for the want of trying but I was absolutely stuffed after the turkey and ham.
A day of Lego, darts (my son got a new soft tip dartboard), eating, plus a few beers. A very tame day on the beer - not for the want of trying but I was absolutely stuffed after the turkey and ham.
Monday, December 24, 2012
Christmas Eve
A short 9.5km loop today. Time 38:20 (4:02's). That's it now until the 10km on St Stephen's/Boxing Day.
A few beers in the evening and the home to cook supper for 10+. All went well.
A few beers in the evening and the home to cook supper for 10+. All went well.
Sunday, December 23, 2012
Nervous Nineties
The best intention of running close to 2 hours but gave up after 76 minutes exactly. Distance 17.7km (4:18's).
A good week of volume for me - a total of 98.2kms. The third week on the trot now where I've only done one speed session. Be interesting to see how that translates into race form next week...
A good week of volume for me - a total of 98.2kms. The third week on the trot now where I've only done one speed session. Be interesting to see how that translates into race form next week...
Saturday, December 22, 2012
Hour
An easy hour. 14.9kms in 1:02:22 (4:11's). Pace improving.
Out later in the evening for a few pints and some darts. I couldn't miss double top - never finished like that before. Scoring was a bit hit and miss though...
Out later in the evening for a few pints and some darts. I couldn't miss double top - never finished like that before. Scoring was a bit hit and miss though...
Friday, December 21, 2012
Friday Long Run
Out in the afternoon for a solo long run. My local half marathon course which I covered off in 1:30:32 (4:17's). A bit better than yesterday's pathetic effort...
Thursday, December 20, 2012
Slow
10km in 44:25 (4:26's). Knackered after too little sleep. Unless I get 8 hours the running suffers...
Wednesday, December 19, 2012
Snooker it wasn't
10kms 41:21 (4:08's). Legs sore after the track session.
Out later in the evening for a game of snooker. I was awful. Excuse list as long as your arm. Not being able to see with or without my glasses certainly doesn't help. Maybe time to try some contact lenses.
Out later in the evening for a game of snooker. I was awful. Excuse list as long as your arm. Not being able to see with or without my glasses certainly doesn't help. Maybe time to try some contact lenses.
Tuesday, December 18, 2012
4 x 400, 3 x 1600, 4 x 400
Track night - surface quite wet but not a bad night being quite still and not as cold as the previous couple of weeks.
A short 3km warm-up and the session was as above. The recoveries were 1 minute between each effort and 2 minutes between the sets. I'd told everyone I was going to take it easy and that's how it started out.....here are the times:
79/74/72/71
5:06/5:07/5:04
72/69/67/66
The first 400 was disgraceful - it felt like a 69 as I was blowing like a you know what. From there on it got a bit easier. I sat in with Keith for the 1600's and took turns rolling out each lap - he looked to be cruising and I was having to work. The last set of 400's were pleasing - I tried to stick with Keith but he was at least a couple of seconds in front of me each lap - and still looked like he was jogging. I guess you'd expect that from a low 1:50 800m runner...
My last 400m was a pleasing 65.50. I guess I still have some speed and probably need to do lots more 400's so I can run sub 70 second laps and feel comfortable. The wet track didn't help tonight so again the times were okay.
I finished up with a 3.5km warm-down. All up 14.5kms. This could be my last speed session of the year - though I may decide to do something on the weekend. Decisions, decisions...
A short 3km warm-up and the session was as above. The recoveries were 1 minute between each effort and 2 minutes between the sets. I'd told everyone I was going to take it easy and that's how it started out.....here are the times:
79/74/72/71
5:06/5:07/5:04
72/69/67/66
The first 400 was disgraceful - it felt like a 69 as I was blowing like a you know what. From there on it got a bit easier. I sat in with Keith for the 1600's and took turns rolling out each lap - he looked to be cruising and I was having to work. The last set of 400's were pleasing - I tried to stick with Keith but he was at least a couple of seconds in front of me each lap - and still looked like he was jogging. I guess you'd expect that from a low 1:50 800m runner...
My last 400m was a pleasing 65.50. I guess I still have some speed and probably need to do lots more 400's so I can run sub 70 second laps and feel comfortable. The wet track didn't help tonight so again the times were okay.
I finished up with a 3.5km warm-down. All up 14.5kms. This could be my last speed session of the year - though I may decide to do something on the weekend. Decisions, decisions...
Monday, December 17, 2012
Same old
Another night run. Getting bored of the route now but not many options at the moment until I can get out during the day.
Total 10kms in 41:40 (4:10's).
Total 10kms in 41:40 (4:10's).
Sunday, December 16, 2012
Struggle
A half arsed attempt at a long-run. Had no energy and the legs felt tired so I pulled the pin and cut short at 17.1kms. Time 1:14:36 (4:22's). Not very happy with that pace - very poor...
That's 82.7kms for the week.
Watched the BBC Sports Personality of the Year award in the evening. Couldn't believe Mo didn't make the top 3 but in saying that I think Wiggo was a worthy winner.
That's 82.7kms for the week.
Watched the BBC Sports Personality of the Year award in the evening. Couldn't believe Mo didn't make the top 3 but in saying that I think Wiggo was a worthy winner.
Saturday, December 15, 2012
Spinning
Not feeling great today. Out at lunchtime to take the kids into town for Santa. They spotted the merry-go-round at the Christmas markets and before I knew it I was riding one of the horses. Not a great idea and I nearly added some of my own Christmas decorations to the square...
Managed a 9.5km wobble when I got home. Time 38:59 (4:06's).
Out in the evening for some darts and pool in the local. Forgot to mention the darts world champs started yesterday. Taylor all the way for me.
Managed a 9.5km wobble when I got home. Time 38:59 (4:06's).
Out in the evening for some darts and pool in the local. Forgot to mention the darts world champs started yesterday. Taylor all the way for me.
Friday, December 14, 2012
New Garmin
A lunchtime run. I was trying out my new Garmin FR10 which is the most basic Garmin on the market. Gives you speed, distance and time. Perfect for what I need.
Felt really good from the off. Decided on a long one and after returning home I decided to notch up an extra 200m to give me the half marathon. Time 1:25:43 for 21.1kms (4:04/km pace).
Used Garmin connect for the first time to upload my data. Really impressed so far.
Out in the evening with a few running buddies for a quiet beer. It turned into quite a loud beer as I didn't roll in until 3 in the morning. Even managed a game of darts in our 7th pub and after telling everyone how good I was, I proceeded to play crap. Got beaten by Barry who took out a brilliant 119 with triple 19, double 12, double 19. A good night with a pizza for company in the taxi home.
Felt really good from the off. Decided on a long one and after returning home I decided to notch up an extra 200m to give me the half marathon. Time 1:25:43 for 21.1kms (4:04/km pace).
Used Garmin connect for the first time to upload my data. Really impressed so far.
Out in the evening with a few running buddies for a quiet beer. It turned into quite a loud beer as I didn't roll in until 3 in the morning. Even managed a game of darts in our 7th pub and after telling everyone how good I was, I proceeded to play crap. Got beaten by Barry who took out a brilliant 119 with triple 19, double 12, double 19. A good night with a pizza for company in the taxi home.
Thursday, December 13, 2012
More of the same
Another nighttime 10km. A cross-wind tonight which is unusual running up and down the N17. Time 41:39 (4:10's).
Wednesday, December 12, 2012
5km Progression
No running today - planned rest day.
I was asked about my 5km progression recently. So here goes:
Not really a distance I raced much until moving to Ireland in 2010. Note these are all road race performances and do not include track races,
My first 5km was a very tough hilly course in Lindfield. I think I finished top 5 but this race was very much an undercard for the main 10km held on the same day. I started quick and died in the arse and it was a real struggle home.
The next couple of races in Forster, NSW, were 5km races that were held on the weekend of the Ironman (which I used to go up and watch). I don't recall much about the first race in 2004, but the race in 2005 was a real breakthrough run. It was a 2 lap course and I ran much quicker (30 seconds plus) than expected beating the sponsored Asics female athlete home (whose name escapes me). I was convinced the course was short and remember driving it afterwards in the car. It seemed okay. Punching well above my weight in that race which goes to show it can happen if everything clicks on the day.
The rest of the races are documented on the blog. The races in Tuam and Craughwell were on consecutive weeks as part of the Galway 5km series that year. The second one wasn't really a PB as I only equalled the time from the previous week.
The last race in Maree was a cracker. I ran down Michael Shannon in the last couple of kms and I finished less than 20 seconds behind the legend that is Gerry Ryan. To this day that's as close as I've ever got to him in a race (and I can't see it getting any better going forwards!).
I was asked about my 5km progression recently. So here goes:
Not really a distance I raced much until moving to Ireland in 2010. Note these are all road race performances and do not include track races,
My first 5km was a very tough hilly course in Lindfield. I think I finished top 5 but this race was very much an undercard for the main 10km held on the same day. I started quick and died in the arse and it was a real struggle home.
The next couple of races in Forster, NSW, were 5km races that were held on the weekend of the Ironman (which I used to go up and watch). I don't recall much about the first race in 2004, but the race in 2005 was a real breakthrough run. It was a 2 lap course and I ran much quicker (30 seconds plus) than expected beating the sponsored Asics female athlete home (whose name escapes me). I was convinced the course was short and remember driving it afterwards in the car. It seemed okay. Punching well above my weight in that race which goes to show it can happen if everything clicks on the day.
The rest of the races are documented on the blog. The races in Tuam and Craughwell were on consecutive weeks as part of the Galway 5km series that year. The second one wasn't really a PB as I only equalled the time from the previous week.
The last race in Maree was a cracker. I ran down Michael Shannon in the last couple of kms and I finished less than 20 seconds behind the legend that is Gerry Ryan. To this day that's as close as I've ever got to him in a race (and I can't see it getting any better going forwards!).
Tuesday, December 11, 2012
8 x 3 minutes
Out to track tonight to find that the gates were locked. Instead we were running around the hockey pitches on the gravel which was a bit easier on the knees.
A longer warm-up tonight of 3.7kms. The session was 8 x 3 minutes originally off 90 seconds but this was revised down to 75 seconds "so people didn't get too cold". Ah yes, it was quite chilly - probably around 2 degrees. Similar to yesterday really - cold but no wind or rain.
A big enough group and the 3 minutes would allow us all do to around 2 full laps. Then we could all re-group in time for the start of the next rep. I started conservatively and gradually wound up the pace. The last few were starting to hurt and I really pushed the last one. I could tell I was running that bit quicker each time as I was getting further into the 3rd lap...
No idea of pace. I'd imagine it was close to 3:18/km pace at the start working down to around 3:05/km pace to finish. Owen and Christy both running well right on my heels.
Same warm-down of 3.7kms to finish with. That's about 15.0kms for the day.
A longer warm-up tonight of 3.7kms. The session was 8 x 3 minutes originally off 90 seconds but this was revised down to 75 seconds "so people didn't get too cold". Ah yes, it was quite chilly - probably around 2 degrees. Similar to yesterday really - cold but no wind or rain.
A big enough group and the 3 minutes would allow us all do to around 2 full laps. Then we could all re-group in time for the start of the next rep. I started conservatively and gradually wound up the pace. The last few were starting to hurt and I really pushed the last one. I could tell I was running that bit quicker each time as I was getting further into the 3rd lap...
No idea of pace. I'd imagine it was close to 3:18/km pace at the start working down to around 3:05/km pace to finish. Owen and Christy both running well right on my heels.
Same warm-down of 3.7kms to finish with. That's about 15.0kms for the day.
Monday, December 10, 2012
V Cold
This goes down as the coldest run of the winter so far. Probably close to freezing. The pavements were good though with no icy patches and I rattled out 10kms in 42:29 (4:15's). Lovely weather for running once you get warmed up.
Sunday, December 09, 2012
Triple header
Same run as yesterday. A little quicker today covering off the 14.9kms in 1:02:40 (4:12's). Quite nice just doing the easy running at the moment. I certainly don't miss knowing that you have a tough session ahead of you every few days.
Out again in the evening for more darts. Played okay but just not hitting enough big scores at the moment.
Got home to watch the end of the snooker. Mark Selby winning 10-6 against Shaun Murphy. A great win for the Jester and he is rewarded by regaining his world number 1 spot. Great viewing all week.
A total of 89.1kms for the week.
Out again in the evening for more darts. Played okay but just not hitting enough big scores at the moment.
Got home to watch the end of the snooker. Mark Selby winning 10-6 against Shaun Murphy. A great win for the Jester and he is rewarded by regaining his world number 1 spot. Great viewing all week.
A total of 89.1kms for the week.
Saturday, December 08, 2012
Backing up
A late finish last night - 3:30am. I decided to head out in the afternoon to blow out a few cobwebs and I did a similar run to yesterday. All up 14.9kms in 1:03:22 (4:15's). Felt pretty good all things considered...
Out again in the evening for a few games of darts. A few beers later and I was playing okay. I missed a bull finish for a 12 dart leg which would have been nice. Home by 1:30am...
Out again in the evening for a few games of darts. A few beers later and I was playing okay. I missed a bull finish for a 12 dart leg which would have been nice. Home by 1:30am...
Friday, December 07, 2012
Morning Bill
Morning run and a glorious one at that. Ran some part local loops clocking up 15.9kms in 1:05:35.(4:07's). Ticking along very nicely without a care in the world.
Okay so I clearly can't tip anyone in the snooker. I'll just shut up from now on...
Out in the evening for the first party of the silly season. My wife's Christmas do. Should be fun and will decide to play it safe and avoid the wine and stick to the Black Stuff.
Okay so I clearly can't tip anyone in the snooker. I'll just shut up from now on...
Out in the evening for the first party of the silly season. My wife's Christmas do. Should be fun and will decide to play it safe and avoid the wine and stick to the Black Stuff.
Thursday, December 06, 2012
Tights
Afternoon run today - local loop of 11.1kms in 46:39 (4:12's). Very poor weather - wore my running tights for the first time this winter. I looked as gay as a handbag full of rainbows...
Really enjoying the snooker this week. Lots of late nights watching some very close finishes. A fantastic match tonight with Neil Robertson racing to a 4-0 lead against Mark Selby. Then after the interval Robertson lost the plot and lost 6 frames on the spin. A great win for the Jester who is know in the semis and by his own admission has been very patchy...
So my second tip has gone down. Of the 4 left I'd favour Ali Carter...
Really enjoying the snooker this week. Lots of late nights watching some very close finishes. A fantastic match tonight with Neil Robertson racing to a 4-0 lead against Mark Selby. Then after the interval Robertson lost the plot and lost 6 frames on the spin. A great win for the Jester who is know in the semis and by his own admission has been very patchy...
So my second tip has gone down. Of the 4 left I'd favour Ali Carter...
Wednesday, December 05, 2012
Tin tin
Another 10km night run. Legs a bit sore after track. Much slower today - not helped by skating rink conditions during the last km. Time 43:22 (4:20's).
The snooker this week has thrown up many surprises. None more so than the young Belgian sensation Luca Brecel who has only just turned 17 years of age and has now found himself in the quarter finals. Incredible.
The snooker this week has thrown up many surprises. None more so than the young Belgian sensation Luca Brecel who has only just turned 17 years of age and has now found himself in the quarter finals. Incredible.
Tuesday, December 04, 2012
5 x (400m/500m/600m)
Track night. As mentioned my plan for the month was easy running - but track night is my one time where I meet up for some group training so I thought I'd toddle along for a catch-up...
Conditions were cold. The track was damp with some icy patches along the home straight. Not much breeze though. The session was sets of 400m/500m/600m with 60 seconds recovery between efforts and 90 seconds between sets.
I started off really conservatively - but couldn't help myself in winding up the pace as we went through each set. Here are the times:
1:19/1:39/2:00
1:18/1:38/1:57
1:14/1:33/1:54
1:13/1:32/1:52
1:12/1:31/1:47
I felt good throughout - even after the the last couple of sets. To be expected I suppose as the recovery time was quite generous - plus I wasn't red-lining. By the last couple of sets I had managed to find a line down the home straight which didn't involve ice skating....good fun and a great group at the front.
All up 12.3kms with warm-up and down.
Conditions were cold. The track was damp with some icy patches along the home straight. Not much breeze though. The session was sets of 400m/500m/600m with 60 seconds recovery between efforts and 90 seconds between sets.
I started off really conservatively - but couldn't help myself in winding up the pace as we went through each set. Here are the times:
1:19/1:39/2:00
1:18/1:38/1:57
1:14/1:33/1:54
1:13/1:32/1:52
1:12/1:31/1:47
I felt good throughout - even after the the last couple of sets. To be expected I suppose as the recovery time was quite generous - plus I wasn't red-lining. By the last couple of sets I had managed to find a line down the home straight which didn't involve ice skating....good fun and a great group at the front.
All up 12.3kms with warm-up and down.
Monday, December 03, 2012
Nighttime 10km
My new 10km night route as run last week. Time 41:19 (4:08's). Felt really comfortable.
Sunday, December 02, 2012
Carnmore 5km Turkey Trot
Lots of rain around and also very cold. The positive was that there was very little breeze. Not too bad once you got going but the course was very damp. This picture is taken off the Athenry AC website gives you an idea of the conditions:
A shortish warm-up of around a mile running down to the start if you include the strides. The race started and I hit the front with a couple of other runners for company. By the time we hit the first km there was still 3 of us together but shortly after that reduced to two leaving me and Steve McKeigue together. After a left turn we started the lollipop section of the course. Through 2km and still together and after taking a right turn we were greeted by a long uphill drag. I took this opportunity to push on and within reaching the top of the climb I had opened up a small gap.
From there on it was a case of holding on. Passed the 3km marker and then continuing around the loop before the long descent back down to 4km. By this stage I was starting to struggle a little but I'd opened up enough of a gap not to let it slip. Disappointed not to find another gear to finish off the race with a quick last km but a pleasing win in a time of 16:01. Here are the splits:
1km 3:01
2km 3:13
3km 3:15
4km 3:15
5km 3:17
Total 16:01
The clock on the finish line wasn't working and if you'd have asked me to guess the time I would have said around 16:15 to 16:20 so the actual time was a pleasant surprise. Looking back to last year I actually ran 3 seconds quicker this time around although the splits are completely different (last year was a quick last km of 3:05 where I came off second best in a sprint finish).
A great event and lots of turkeys given out as prizes. That's Christmas dinner sorted. I really like this course and I'd like to have a dig at it when I'm in better 5km shape as I reckon it's a quick one. It certainly wouldn't be out of place as part of the Galway 5km series.
I ran the loop again as a warm-down with Brian Furey and then we ran back to the hall for the presentation. All up 14.2kms for the day and a mighty 56.0kms for the week. A pleasing end to the week and nice to run a race on fresh legs (no sessions all week makes a big difference).
I notice I gave Judd the kiss of death in the snooker. Okay, my new tip is Neil Robertson...plus a great finish to the darts with the Power adding another major to his collection. Peaking nicely for his 16th world title?
A shortish warm-up of around a mile running down to the start if you include the strides. The race started and I hit the front with a couple of other runners for company. By the time we hit the first km there was still 3 of us together but shortly after that reduced to two leaving me and Steve McKeigue together. After a left turn we started the lollipop section of the course. Through 2km and still together and after taking a right turn we were greeted by a long uphill drag. I took this opportunity to push on and within reaching the top of the climb I had opened up a small gap.
From there on it was a case of holding on. Passed the 3km marker and then continuing around the loop before the long descent back down to 4km. By this stage I was starting to struggle a little but I'd opened up enough of a gap not to let it slip. Disappointed not to find another gear to finish off the race with a quick last km but a pleasing win in a time of 16:01. Here are the splits:
1km 3:01
2km 3:13
3km 3:15
4km 3:15
5km 3:17
Total 16:01
The clock on the finish line wasn't working and if you'd have asked me to guess the time I would have said around 16:15 to 16:20 so the actual time was a pleasant surprise. Looking back to last year I actually ran 3 seconds quicker this time around although the splits are completely different (last year was a quick last km of 3:05 where I came off second best in a sprint finish).
A great event and lots of turkeys given out as prizes. That's Christmas dinner sorted. I really like this course and I'd like to have a dig at it when I'm in better 5km shape as I reckon it's a quick one. It certainly wouldn't be out of place as part of the Galway 5km series.
I ran the loop again as a warm-down with Brian Furey and then we ran back to the hall for the presentation. All up 14.2kms for the day and a mighty 56.0kms for the week. A pleasing end to the week and nice to run a race on fresh legs (no sessions all week makes a big difference).
I notice I gave Judd the kiss of death in the snooker. Okay, my new tip is Neil Robertson...plus a great finish to the darts with the Power adding another major to his collection. Peaking nicely for his 16th world title?
Saturday, December 01, 2012
More sport
9.5kms in 39:16 (4:08's). Cruising pace getting quicker.
The snooker started today - the UK championship. Still no Ronnie who has decided to take a year out. I'd say Judd is favourite to defend his title.
The snooker started today - the UK championship. Still no Ronnie who has decided to take a year out. I'd say Judd is favourite to defend his title.
Friday, November 30, 2012
Toy Show
Squeezed in a local loop just as it was getting dark (read pitch black). 9.5kms in 39:45 (4:11's).
Darts match in the evening. A top of the table clash and which we managed to win 6-3. I won both my singles and pairs but didn't play that well. Home at 2am.
And another dart tournament started today - the Players Championship at Minehead. It's being shown on ITV4 if you're that way inclined.
Darts match in the evening. A top of the table clash and which we managed to win 6-3. I won both my singles and pairs but didn't play that well. Home at 2am.
And another dart tournament started today - the Players Championship at Minehead. It's being shown on ITV4 if you're that way inclined.
Thursday, November 29, 2012
More of the same
Same conditions as yesterday. Almost the same run. This time 10.0kms in 42:16 (4:13's).
Wednesday, November 28, 2012
Frost
A bit of a cold snap here in Galway. I ran around 6pm and the pavement at the start of the run was already a little icy. I finished up running up and down the N17 to give me 12.6kms in 54:26 (4:19's).
Thought it would be easy after a nice break but didn't feel that way. Oh well, it least it's a start.
Thought it would be easy after a nice break but didn't feel that way. Oh well, it least it's a start.
Tuesday, November 27, 2012
Back to Galway
The long journey back to Galway today.
No running (again). Seems to be a bit of a habit lately. Only 1 run in 5 days...
Nothing really planned for the rest of the year. I'm sure I'll pop up for the odd race here and there but nothing I'm targeting. Perhaps I'll focus on the darts for a while...
No running (again). Seems to be a bit of a habit lately. Only 1 run in 5 days...
Nothing really planned for the rest of the year. I'm sure I'll pop up for the odd race here and there but nothing I'm targeting. Perhaps I'll focus on the darts for a while...
Monday, November 26, 2012
Splits
A few beers last night with the old man. More darts and I lost 8-7. Crap.
Here are the mile splits from yesterday's race.
1 - 5:33
2 - 5:42
3 - 6:04
4 - 5:30
5 - 5:19
6 - 5:31
7 - 6:00
8 - 5:52
9 - 6:37
10 - 5:52
11 - 5:31
12 - 5:49
13.1 - 6:41
Total 1:16:01
No running today - no clean gear with me. That was my excuse anyway...
Here are the mile splits from yesterday's race.
1 - 5:33
2 - 5:42
3 - 6:04
4 - 5:30
5 - 5:19
6 - 5:31
7 - 6:00
8 - 5:52
9 - 6:37
10 - 5:52
11 - 5:31
12 - 5:49
13.1 - 6:41
Total 1:16:01
No running today - no clean gear with me. That was my excuse anyway...
Sunday, November 25, 2012
Norwich Half Marathon 2012
It was cold and dry but the wind was blowing a gale. During the warm-up (2.4kms) it was obvious that times were out of the window - it was going to be bloody tough run.
The gun sounded and I settled into the lead group. We ran a small loop around the showground before hitting the main road running directly into the wind. Four runners broke away leaving 4 of us chasing. The mile splits were pretty ugly and the lead group were about 10 seconds up the road by the time we finally got some respite from the wind after 3 miles or so.
With the wind on the back it felt a lot easier. Strangely we started to reduce the gap on the lead group. By the time we were climbing back into the showground at the conclusion of the first lap we had caught them and there was now a group of 6 of us taking turns leading out the race. I wasn't feeling comfortable and I had the feeling that others in the group had plenty in reserve.
As we ran through the showground the group remained together but as soon as we hit the road for the start of the second lap four runners again went off the front leaving me and another City of Norwich runner in pursuit. This section was now very tough. The wind was blowing so hard that at times it felt like you weren't even moving - made all the tougher now as I had nobody to share the workload as I was running clear in 5th place.
I recall one point where the wind was coming across me and even though I was trying to run down the centre of the road, I kept getting blown into the ditch. A split of 6:37 for that mile shows just how tough it was. The second half of the lap was a lot easier but I was by now going through the motions. I tried to keep it going the last 3 miles but with nobody around me I had let the pace slide. Back into the showground for the last time and one final short grind in the win and I jog/walked the last 100m down the finish completing the race in 1:16:04 for 5th place (first O40).
Obviously not happy with the time but quick times were not going to happen today. I can't recall ever running a race where conditions were so difficult. I still enjoyed it though and it was nice mixing it with the leaders for a few miles even if that was short-lived.
All up 23.5kms for the day. Here's a photo at the start of the first lap:
The gun sounded and I settled into the lead group. We ran a small loop around the showground before hitting the main road running directly into the wind. Four runners broke away leaving 4 of us chasing. The mile splits were pretty ugly and the lead group were about 10 seconds up the road by the time we finally got some respite from the wind after 3 miles or so.
With the wind on the back it felt a lot easier. Strangely we started to reduce the gap on the lead group. By the time we were climbing back into the showground at the conclusion of the first lap we had caught them and there was now a group of 6 of us taking turns leading out the race. I wasn't feeling comfortable and I had the feeling that others in the group had plenty in reserve.
As we ran through the showground the group remained together but as soon as we hit the road for the start of the second lap four runners again went off the front leaving me and another City of Norwich runner in pursuit. This section was now very tough. The wind was blowing so hard that at times it felt like you weren't even moving - made all the tougher now as I had nobody to share the workload as I was running clear in 5th place.
I recall one point where the wind was coming across me and even though I was trying to run down the centre of the road, I kept getting blown into the ditch. A split of 6:37 for that mile shows just how tough it was. The second half of the lap was a lot easier but I was by now going through the motions. I tried to keep it going the last 3 miles but with nobody around me I had let the pace slide. Back into the showground for the last time and one final short grind in the win and I jog/walked the last 100m down the finish completing the race in 1:16:04 for 5th place (first O40).
Obviously not happy with the time but quick times were not going to happen today. I can't recall ever running a race where conditions were so difficult. I still enjoyed it though and it was nice mixing it with the leaders for a few miles even if that was short-lived.
All up 23.5kms for the day. Here's a photo at the start of the first lap:
Saturday, November 24, 2012
Double rest
No running again today - I couldn't see the point.
A good look around the city centre during the day and an early night.
A good look around the city centre during the day and an early night.
Friday, November 23, 2012
Thursday, November 22, 2012
Wednesday, November 21, 2012
Lost
11.1kms in 47:16 (4:15's).
Pub in the evening for a game of darts with the old man. I lost 16-15...
Pub in the evening for a game of darts with the old man. I lost 16-15...
Tuesday, November 20, 2012
Bottled it
Weather not good so took the decision to run on the treadmill instead of my normal track session.
I ran some mile reps off 90 seconds. The 90 seconds included the speeding up and slowing down of the treadmill to and from 13kms/hour. So the recovery was still at a fair pace...
I ran the first 2 miles at 3:10/km pace and the last 2 at 3:09/km pace. That works out around 5:05 for the miles. I worked up a very good sweat in the process.
With warm-up and warm-down I totalled 14kms for the day. No more quick stuff now before the half on Sunday.
I ran some mile reps off 90 seconds. The 90 seconds included the speeding up and slowing down of the treadmill to and from 13kms/hour. So the recovery was still at a fair pace...
I ran the first 2 miles at 3:10/km pace and the last 2 at 3:09/km pace. That works out around 5:05 for the miles. I worked up a very good sweat in the process.
With warm-up and warm-down I totalled 14kms for the day. No more quick stuff now before the half on Sunday.
Monday, November 19, 2012
Sunday, November 18, 2012
Muddy puddles
With the half marathon only a week away I decided that 75 minutes was sufficient for today. I met a few lads at the Cathedral in town and ran to Dangan where we did multiple loops of the pitches and trails. Pace was slow but that didn't matter - good to give the legs a rest from the roads. Covered in mud by the end.
All up 16.7kms in 1:14:00 (4:26's). I'll take it easy next week - I'll do a track session on Tuesday and then easy running/rest before the race on Sunday.
That's 100.2kms for the week. First time I've cracked 3 figures in about 3 months.
I watched the darts in the evening. Raymond Van Barneveld beating Michael Van Gerwen 16-14 in a very entertaining final. Great to see Barney back to his best winning his first major final in over 5 years. Then a quick trip to the pub with the old man to try and replicate what we had just seen. No chance. Still played alright and missed double 8 for a 13 dart leg (ended up 15 darts). Three more 180's to the yearly tally (now stands at 160).
All up 16.7kms in 1:14:00 (4:26's). I'll take it easy next week - I'll do a track session on Tuesday and then easy running/rest before the race on Sunday.
That's 100.2kms for the week. First time I've cracked 3 figures in about 3 months.
I watched the darts in the evening. Raymond Van Barneveld beating Michael Van Gerwen 16-14 in a very entertaining final. Great to see Barney back to his best winning his first major final in over 5 years. Then a quick trip to the pub with the old man to try and replicate what we had just seen. No chance. Still played alright and missed double 8 for a 13 dart leg (ended up 15 darts). Three more 180's to the yearly tally (now stands at 160).
Saturday, November 17, 2012
4 x 5km
I got the call from my international training wingman (Fintan) and he was planning on running 4 x 5kms. Sounded manageable so that's what I did.
Warm-up of 2.5kms. Then 20km continuous - with target paces per km of 3:54/3:36/3:54/3:36 for each 5km block. Today it felt pretty comfortable - the start of the last 5km was tough as we were running into the wind into an icy shower but when that passed it became a lot easier. Actual paces were 3:52/3:34/3:53/3:34 so pretty much spot on (albeit a tiny bit quicker than target).
Finished up with a warm-down of 1.2kms to give me 23.7kms for the day. A good run - enjoyed that one.
Warm-up of 2.5kms. Then 20km continuous - with target paces per km of 3:54/3:36/3:54/3:36 for each 5km block. Today it felt pretty comfortable - the start of the last 5km was tough as we were running into the wind into an icy shower but when that passed it became a lot easier. Actual paces were 3:52/3:34/3:53/3:34 so pretty much spot on (albeit a tiny bit quicker than target).
Finished up with a warm-down of 1.2kms to give me 23.7kms for the day. A good run - enjoyed that one.
Friday, November 16, 2012
Running and darts
11.1kms today in 45:13 (4:04's). Easy going.
Darts match in the evening. We won 9-0. I practised for half an hour during the day and hit 5 x 180's. I didn't play like that in the match though...but still won both my games.
Darts match in the evening. We won 9-0. I practised for half an hour during the day and hit 5 x 180's. I didn't play like that in the match though...but still won both my games.
Thursday, November 15, 2012
2 x 12 minutes
Some more speed work. A repeat of the session I did 4 weeks ago - this time with 2.5 minutes recovery.
Warm-up of 2.2kms and the usual local road for this type of stuff. I felt out of sorts during the first 12 minute effort and without realising it I had the benefit of the breeze and was disappointed to cover 3.61kms (3:20/km pace). The return leg felt even harder and I was really struggling. Lack of sleep might be a factor - lots of thoughts of pulling the pin mid effort but I finished covering 3.65kms (3:17/km pace). I should be able to run 3:15/km pace but that was never going to happen today.
Probably being a little hard on myself. I don't suppose it was too bad considering I wasn't feeling right (especially as the second effort was better feeling shite). All up 14.4kms with warm-down.
A brilliant game of darts in the evening at the Grand Slam of Darts. Michael Van Gerwen turning off the Power (Phil Taylor) defeating him 10-5. Both averaging over 105....incredible.
Warm-up of 2.2kms and the usual local road for this type of stuff. I felt out of sorts during the first 12 minute effort and without realising it I had the benefit of the breeze and was disappointed to cover 3.61kms (3:20/km pace). The return leg felt even harder and I was really struggling. Lack of sleep might be a factor - lots of thoughts of pulling the pin mid effort but I finished covering 3.65kms (3:17/km pace). I should be able to run 3:15/km pace but that was never going to happen today.
Probably being a little hard on myself. I don't suppose it was too bad considering I wasn't feeling right (especially as the second effort was better feeling shite). All up 14.4kms with warm-down.
A brilliant game of darts in the evening at the Grand Slam of Darts. Michael Van Gerwen turning off the Power (Phil Taylor) defeating him 10-5. Both averaging over 105....incredible.
Wednesday, November 14, 2012
Drizzle
More local running today. A total of 13.6kms in 56:23 (4:09's). Very drizzly conditions for running but not too bad once (if?) you warm up...
Tuesday, November 13, 2012
8 x 800 off 75 seconds
Track night - very damp underfoot but it had just about stopped raining and the wind wasn't really a factor. A 2.8km 7 lap warm-up so get things rolling.
The session was 800's off 90 seconds - until we were just about to start and it was revised down to 75 seconds. My usual sparring partners were not in attendance so it was just me against the clock. I decided I'd try and keep them around 2:30 and was pleasantly surprised to run them a little quicker than that. Here are the times:
2:29/2:28/2:29/2:27/2:28/2:28/2:31/2:27
I tried running the penultimate one running really relaxed as I tend to tense up too much in the upper body and judging by the time that experiment failed. I had a slower group to target on the last rep and that helped get me back on track.
Happy enough with that. All my track sessions of late seem to suggest I'm in decent form so I just need to transfer that form to a race (not drinking heavily beforehand will definitely be a good start).
A quick 2km warm-down to give me 11.2kms for the day.
The session was 800's off 90 seconds - until we were just about to start and it was revised down to 75 seconds. My usual sparring partners were not in attendance so it was just me against the clock. I decided I'd try and keep them around 2:30 and was pleasantly surprised to run them a little quicker than that. Here are the times:
2:29/2:28/2:29/2:27/2:28/2:28/2:31/2:27
I tried running the penultimate one running really relaxed as I tend to tense up too much in the upper body and judging by the time that experiment failed. I had a slower group to target on the last rep and that helped get me back on track.
Happy enough with that. All my track sessions of late seem to suggest I'm in decent form so I just need to transfer that form to a race (not drinking heavily beforehand will definitely be a good start).
A quick 2km warm-down to give me 11.2kms for the day.
Monday, November 12, 2012
Lets try for a better week
An easy run today to shake out the legs after the race yesterday. Despite being wet and miserable I felt great knocking out 9.5kms in 38:15 (4:02's).
I think I'm still benefiting from the 3 day rest I had last week. I've probably neglected to have these easy weeks in the past but after last week I can really feel the benefit. Hopefully a decent week's training ahead and then wind back for the half the following week. I'd still love to run a sub 72 half this year and this will probably be my last opportunity.
I think I'm still benefiting from the 3 day rest I had last week. I've probably neglected to have these easy weeks in the past but after last week I can really feel the benefit. Hopefully a decent week's training ahead and then wind back for the half the following week. I'd still love to run a sub 72 half this year and this will probably be my last opportunity.
Sunday, November 11, 2012
Hollymount 10km
Not your textbook preparation for this race. It was a case of turning up, hitting a pace that felt hard but not red-line, and hanging on for 10kms in around 35 minutes. That should be more than enough to secure the Mayo league and defend my title from last year.
It was a short enough drive to Hollymount of around 45 minutes. Conditions looked to be very good - cold and only a light breeze. I ran a couple of kms warm-up with John Byrne and Gerry Carty and it was time to line up at the start. Again a very poor turn-out for the race - looking round Gerry Ryan was the stand-out runner making his umpteenth comeback. Great to see. Then the rest of the podium looked to be there for the taking.
The race started and Gerry Ryan hit the lead. I decided not to even bother to try and go with him and stick to my race plan. Surprisingly I felt quite good - by the time we hit the first km I was in second position and the legs felt great. That pretty much set the tone for the race. Gerry gradually worked his way up the road, I seemed to have consolidated second place, and took the opportunity to enjoy the race as much as I could. The course itself is a 3 lap affair - not to everyones liking but it didn't really bother me today. We basically ran up the main street 4 times and that gave you a good boost every time you ran through the town with the small crowd that had gathered (including my old man and my son).
Not much to report. I kept the pace even and it felt more like a tempo run than a race. Soon I was completing the last lap and having a few back markers to overtake again added a bit more motivation to keep the legs ticking over. I crossed the line finishing second in a time of 33:23 and it was job done.
Congratulation to Gerry who had a fine run of 32:07 on his comeback. This is a man who I think I'm right in saying is now 49 years of age. He will be well under 32 minutes in is next 10km for sure. Super stuff.
Another lap of the course as a warm-down to give me around 14.6kms for the day.
Here are the splits using the km markers. Clearly they were a bit dodgy as my speed felt constant throughout:
1km 3:32
2km 3:00
3km 3:38
4km 3:07
5km 3:24 (16:41)
6km 3:21
7km 3:19
8km 3:17
9km 3:16
10km 3:29 (16:42)
Total 33:23
Only 45.2kms this week. A very good week for beer consumption though which continued today with another visit to the pub in the evening for some more darts...
It was a short enough drive to Hollymount of around 45 minutes. Conditions looked to be very good - cold and only a light breeze. I ran a couple of kms warm-up with John Byrne and Gerry Carty and it was time to line up at the start. Again a very poor turn-out for the race - looking round Gerry Ryan was the stand-out runner making his umpteenth comeback. Great to see. Then the rest of the podium looked to be there for the taking.
The race started and Gerry Ryan hit the lead. I decided not to even bother to try and go with him and stick to my race plan. Surprisingly I felt quite good - by the time we hit the first km I was in second position and the legs felt great. That pretty much set the tone for the race. Gerry gradually worked his way up the road, I seemed to have consolidated second place, and took the opportunity to enjoy the race as much as I could. The course itself is a 3 lap affair - not to everyones liking but it didn't really bother me today. We basically ran up the main street 4 times and that gave you a good boost every time you ran through the town with the small crowd that had gathered (including my old man and my son).
Not much to report. I kept the pace even and it felt more like a tempo run than a race. Soon I was completing the last lap and having a few back markers to overtake again added a bit more motivation to keep the legs ticking over. I crossed the line finishing second in a time of 33:23 and it was job done.
Congratulation to Gerry who had a fine run of 32:07 on his comeback. This is a man who I think I'm right in saying is now 49 years of age. He will be well under 32 minutes in is next 10km for sure. Super stuff.
Another lap of the course as a warm-down to give me around 14.6kms for the day.
Here are the splits using the km markers. Clearly they were a bit dodgy as my speed felt constant throughout:
1km 3:32
2km 3:00
3km 3:38
4km 3:07
5km 3:24 (16:41)
6km 3:21
7km 3:19
8km 3:17
9km 3:16
10km 3:29 (16:42)
Total 33:23
Only 45.2kms this week. A very good week for beer consumption though which continued today with another visit to the pub in the evening for some more darts...
Saturday, November 10, 2012
And there's more
Back to Galway at lunchtime and straight out for a run. My usual bog standard loop and despite feeling like shite I ran okay running the 9.5kms in 39:03 (4:07's).
The wedding celebrations continued at the in-laws in the evening. I pulled the pin around 11pm after 8 cans of Guinness and took the kids home to bed.
The wedding celebrations continued at the in-laws in the evening. I pulled the pin around 11pm after 8 cans of Guinness and took the kids home to bed.
Friday, November 09, 2012
Wedding
Today was my first experience of an Irish wedding. The wedding was early afternoon then on to the reception where the alcohol started to flow. By 5am the next morning the bar had shut so it was time to hit the sack...
A great day and a big congratulations to Johnny and Aine. Obviously no time for running so that's now 3 complete rest days on the bounce...
Here's my caricature from the wedding:
A great day and a big congratulations to Johnny and Aine. Obviously no time for running so that's now 3 complete rest days on the bounce...
Here's my caricature from the wedding:
Thursday, November 08, 2012
Tempted
Toe already feeling a good bit better. I was tempted to have a run but best listen to the doctor...
I can't recall the last time I had 2 complete rest days (just checked - it was mid-September just before the Round Norfolk Relay).
I can't recall the last time I had 2 complete rest days (just checked - it was mid-September just before the Round Norfolk Relay).
Wednesday, November 07, 2012
Doctor Shuffhausen
Infection in big toe. No running for a few days whilst it settles down. I have anti-biotics to take and my first question was "I have a wedding on Friday and will I be able to drink?". Thankfully I'm okay to blow the froth off a couple...
So a good opportunity to freshen up a bit. Not ideal but in the grand scheme of things I have been very lucky with injuries for the last few years and this is only a minor thing.
So a good opportunity to freshen up a bit. Not ideal but in the grand scheme of things I have been very lucky with injuries for the last few years and this is only a minor thing.
Tuesday, November 06, 2012
12 x 400 off 35 seconds
A quick track session tonight. An 8 lap warm-up, then straight into it. Conditions were pretty good - dry with a touch of a breeze but nothing to worry about.
An unusual recovery time of 35 seconds and the goal was to run them a couple of seconds slower than the 400's from the previous week. I thought 72 second laps would be a nice target so that's what I aimed for. The session called for 16 reps but as I was racing on Sunday I decided to cut it short at 12. Here are the times:
75/72/72/72/72/72/72/72/72/72/71/71
I was taking turns leading out the laps with Fintan. After a sluggish start the times were very consistent. Despite the short recovery I felt in complete control and could have continued on no problem.
A 3.5km warm-down around the block to give me 11.5kms for the day.
The Old Man is back in town as of today. That gives me more time to train but any benefit is cancelled out by extra visits to the pub. That has already started with me winning comfortably at our first game of darts in the local. That's despite a big toe which I could hardly walk on after tonight's reps. Time to visit the doctor...
An unusual recovery time of 35 seconds and the goal was to run them a couple of seconds slower than the 400's from the previous week. I thought 72 second laps would be a nice target so that's what I aimed for. The session called for 16 reps but as I was racing on Sunday I decided to cut it short at 12. Here are the times:
75/72/72/72/72/72/72/72/72/72/71/71
I was taking turns leading out the laps with Fintan. After a sluggish start the times were very consistent. Despite the short recovery I felt in complete control and could have continued on no problem.
A 3.5km warm-down around the block to give me 11.5kms for the day.
The Old Man is back in town as of today. That gives me more time to train but any benefit is cancelled out by extra visits to the pub. That has already started with me winning comfortably at our first game of darts in the local. That's despite a big toe which I could hardly walk on after tonight's reps. Time to visit the doctor...
Monday, November 05, 2012
Night Run
First night run of the winter. Up and down the N17. Ended up with 9.6kms in 41:31 (4:20's). Pace a lot slower than yesterday's longer run for the same effort. Strange how it can fluctuate so much.
Left big toe sore after a mosh injury on Friday night. It seems to be getting progressively worse...
Left big toe sore after a mosh injury on Friday night. It seems to be getting progressively worse...
Sunday, November 04, 2012
The Wedding Present - Cork
Well I failed to complete the hat-trick in Cork. Next time, next time...
I ran just after lunch. Conditions were a lot better today - very little breeze and nice and cool. You tend to know how a run is going to go early doors and when I clocked 4:05 for the first km feeling very good, I knew it was going to be a good 'un. I ended up running 20.9kms in 1:24:34 (4:02/km) feeling very comfortable the whole way. Strange how 2 late 2am nights and numerous beers results in you having a good run...
That's 87.1kms for the week. Only 2 speed sessions this week but still feel like I'm moving in the right direction. Race next Sunday at Hollymount.
I ran just after lunch. Conditions were a lot better today - very little breeze and nice and cool. You tend to know how a run is going to go early doors and when I clocked 4:05 for the first km feeling very good, I knew it was going to be a good 'un. I ended up running 20.9kms in 1:24:34 (4:02/km) feeling very comfortable the whole way. Strange how 2 late 2am nights and numerous beers results in you having a good run...
That's 87.1kms for the week. Only 2 speed sessions this week but still feel like I'm moving in the right direction. Race next Sunday at Hollymount.
Saturday, November 03, 2012
The Wedding Present - Galway
I managed to squeeze in a run in the afternoon. I wanted to do some quicker stuff so decided to run a 10km tempo effort. Conditions were horrendous - running in hail and rain with a strong wind to boot. It was a weird sort of run as with the wind behind I was running at 3:22/km pace feeling very comfortable; then into the wind it was 3:40/km flat stick. I completed the 10km in 34:28 which I was extremely happy with. All up 15.9kms with warm-up/down.
Out to the Roisin Dubh in the evening for TWP take #2. Basically the same set as the night before with 3 or 4 different songs. A much better venue being much smaller and more intimate than the Button Factory. I was pretty much front and centre for the entire gig and there was even a bit of moshing during the quicker songs. Absolutely brilliant.
Out to the Roisin Dubh in the evening for TWP take #2. Basically the same set as the night before with 3 or 4 different songs. A much better venue being much smaller and more intimate than the Button Factory. I was pretty much front and centre for the entire gig and there was even a bit of moshing during the quicker songs. Absolutely brilliant.
Friday, November 02, 2012
The Wedding Present - Dublin
Rest day today - long overdue after 19 consecutive running days.
Out to Dublin the in the evening for the first instalment of watching The Wedding Present. It was at the Button Factory which is right in the heart of Temple Bar. A fantastic night and it was wedged full of middle aged balding men. I felt right at home. They played the iconic Seamonsters album in its entirety in the middle of the set. Superb stuff.
Out to Dublin the in the evening for the first instalment of watching The Wedding Present. It was at the Button Factory which is right in the heart of Temple Bar. A fantastic night and it was wedged full of middle aged balding men. I felt right at home. They played the iconic Seamonsters album in its entirety in the middle of the set. Superb stuff.
Thursday, November 01, 2012
Claregalway Group Training
An early start today at 7:15am with Fintan and Gearoid (3 makes a group right?). I wasn't sure what the session was to be but when Fintan called an easy hour that was a welcome relief.
The same route as Monday. This time the 14.8kms took 1:03:14 (4:16's). I think we started pretty slow and gradually worked the pace up.
A lovely morning for running. Bloody cold but dry and hardly a breath of wind.
The same route as Monday. This time the 14.8kms took 1:03:14 (4:16's). I think we started pretty slow and gradually worked the pace up.
A lovely morning for running. Bloody cold but dry and hardly a breath of wind.
Wednesday, October 31, 2012
Halloween
9.5kms in 39:29 (4:09's)
Managed to squeeze this run in at lunchtime to avoid running in the dark. Very cold but good for running. Legs/hammies a bit sore after those quick 400s...
"Only" 20 knocks on the door for trick and treat....
Managed to squeeze this run in at lunchtime to avoid running in the dark. Very cold but good for running. Legs/hammies a bit sore after those quick 400s...
"Only" 20 knocks on the door for trick and treat....
Tuesday, October 30, 2012
400's and 1600's
Cold and wet at the track tonight. I didn't want to be there as I ran my 7 lap warm-up. The session was to be 4 x 400, 2 x 1600 and 4 x 400 to finish with. These were all off 60 seconds recovery except for 2 minutes before and after the 1600's.
I was changing into my racing flats when I missed the first 400m...I jumped in on the second one and that wasn't great but from that point on I gave it my all and it ended up being a very good hit-out. I was working in a nice group with Keith and Fintan and the times were very respectable considering the squelchy conditions. Here are the times:
75/72/69
5:04/5:03
72/69/68/66
The second 1600 was tough off only 1 minute but we took turns leading out the laps which helped a lot. The last set of 400's were very manageable once the longer reps were out of the way. Fintan looks in red hot form which is great to see. He's a tough man running this session in a vest whilst most people had donned duffle coats and balaclavas...
A 2.4km warm-down to give me 11.2kms for the day.
I was changing into my racing flats when I missed the first 400m...I jumped in on the second one and that wasn't great but from that point on I gave it my all and it ended up being a very good hit-out. I was working in a nice group with Keith and Fintan and the times were very respectable considering the squelchy conditions. Here are the times:
75/72/69
5:04/5:03
72/69/68/66
The second 1600 was tough off only 1 minute but we took turns leading out the laps which helped a lot. The last set of 400's were very manageable once the longer reps were out of the way. Fintan looks in red hot form which is great to see. He's a tough man running this session in a vest whilst most people had donned duffle coats and balaclavas...
A 2.4km warm-down to give me 11.2kms for the day.
Monday, October 29, 2012
Dublin Marathon
I ran with Fintan and we knocked out 14.8kms in 1:01:51 (4:11's). I felt tired but the pace was still quite quick which is good to see.
A lot of chat about the results from the Dublin Marathon that was run today. There were some cracking performances today in very good conditions for marathon running. Seah Hehir ran a blinder clocking 2:17 in his debut for the distance. Maria McCambridge ran a brilliant 2:35 PB after her disappointment of missing out on the Olympics. That should send a clear message to the selectors...
Here are some other great performances from people I know:
Martin Conroy 2:32:15
Roger Barrett 2:32:47
Brian Furey 2:33:06
Rob Staunton 2:34:29
John Byrne 2:37:23 (one week after his 50km!)
Paddy O'Toole 2:41:20
I bet there were a few pints consumed post race...and why not...
A lot of chat about the results from the Dublin Marathon that was run today. There were some cracking performances today in very good conditions for marathon running. Seah Hehir ran a blinder clocking 2:17 in his debut for the distance. Maria McCambridge ran a brilliant 2:35 PB after her disappointment of missing out on the Olympics. That should send a clear message to the selectors...
Here are some other great performances from people I know:
Martin Conroy 2:32:15
Roger Barrett 2:32:47
Brian Furey 2:33:06
Rob Staunton 2:34:29
John Byrne 2:37:23 (one week after his 50km!)
Paddy O'Toole 2:41:20
I bet there were a few pints consumed post race...and why not...
Sunday, October 28, 2012
Clocks
Another late afternoon run. Out at 4pm in miserable wet and windy conditions. Running solo and the time seemed to drag. I ran locally and manged to run sections of 4 different loops that I use for training. All up 21.0kms in 1:29:29 (4:16's).
It was getting dark as I finished the run. No more light for evening runs around the country lanes with the clocks changing so I fear I'll have to resort to the N17 or the treadmill in the coming months...
That's 91.9kms for the week. I squeezed in 3 good sessions and feel like the speed is starting to come back. No races now for 2 weeks. That's not like Matt...
It was getting dark as I finished the run. No more light for evening runs around the country lanes with the clocks changing so I fear I'll have to resort to the N17 or the treadmill in the coming months...
That's 91.9kms for the week. I squeezed in 3 good sessions and feel like the speed is starting to come back. No races now for 2 weeks. That's not like Matt...
Saturday, October 27, 2012
6 x 1.53km off 90 seconds
A late afternoon run. I decided to run some efforts on my local 1.53km course. A 2.2km warm-up and then straight into it. Conditions were cold with only a slight breeze.
Here are the times:
5:02/4:56/4:52/4:54/4:50/4:52 (ave 4:54 = 3:12/km pace)
The odd ones are slightly uphill but for some reason I always seem to run these better. I've had a look through my training log and I can't see where I've run a better set of these. I felt in complete control - breathing was relaxed and the legs felt very responsive. Encouraging. I should mention these were done with 90 seconds recovery (which felt more than adequate).
The same 2.2km jog back home to give me 13.6kms for the day.
Here are the times:
5:02/4:56/4:52/4:54/4:50/4:52 (ave 4:54 = 3:12/km pace)
The odd ones are slightly uphill but for some reason I always seem to run these better. I've had a look through my training log and I can't see where I've run a better set of these. I felt in complete control - breathing was relaxed and the legs felt very responsive. Encouraging. I should mention these were done with 90 seconds recovery (which felt more than adequate).
The same 2.2km jog back home to give me 13.6kms for the day.
Friday, October 26, 2012
Darts night
A longer local loop today of 11.1kms in 45:17 (4:05's). Felt easy.
The local dart team have entered a newly formed darts league which started tonight. Friday being a much better night to play darts compared to Tuesday last year. I haven't practised much at all lately but still managed to win my singles game 2-0. Lost my pairs though. A bit rusty so time to start hitting the practise board a bit more...
The local dart team have entered a newly formed darts league which started tonight. Friday being a much better night to play darts compared to Tuesday last year. I haven't practised much at all lately but still managed to win my singles game 2-0. Lost my pairs though. A bit rusty so time to start hitting the practise board a bit more...
Thursday, October 25, 2012
5km tempo
A short sharp session this morning. A 15 minute warm-up, then a 5km tempo, then a 15 minute warm-down. I was out the door by 7:30am and it was still dark. By the time I had warmed up the light still wasn't great. The first couple of kms were tough as it was into a fairly stiff breeze, plus there were a few cars to dodge, but after a couple of left-hand turns the last 3km were a lot easier. Here are the splits:
3:27/3:23/3:20/3:18/3:17
Total 16:45 (3:21 average)
All up 12.2kms for the day.
3:27/3:23/3:20/3:18/3:17
Total 16:45 (3:21 average)
All up 12.2kms for the day.
Wednesday, October 24, 2012
Race?
Same route as Monday - this time a good bit quicker covering the 9.5kms in 39:19 (4:08's). Having said I won't race until Hollymount I quite fancy a hit-out this coming weekend. Not sure if there is anything on locally?
Tuesday, October 23, 2012
8 x 1km off 200m jog
Arrived a little late at track and managed to squeeze in a 7 lap warm-up as the main group were doing their stretches and drills. The session was to be km reps - same as last week for me but I was keen to jump in with the group. A really big group at the moment - I think our group has joined forces with the University and it's great to see so many people out running.
A staggered start to keep the traffic even around the track. I hit the front and led out all the efforts. The session called for 8 but I'd decided that 6 would be plenty for me...but having completed 6 I decided to run a couple more cruise kms at the end to get the distance up. Here are the times:
3:08/3:09/3:08/3:10/3:10/3:05 and 3:19/3:19
Jog recovery for the 200m ranged between 80 and 90 seconds. I would walk for 50m or so after completing the 2.5laps, and then jog the next 150m before starting out again. Conditions again were perfect and couldn't have asked for better.
Happy with that - the times weren't as quick as last week but there was a fair bit of running wide, plus I think the jog recovery makes it a little tougher than 90 seconds recovery doing very little.
I'm not sure if there is a rule of thumb on converting your km rep times into a 10km time but I'd say based on that tonight I'm getting back towards sub 33 10km shape.
I finished up with another 7 laps warm-down to give me 13.6kms for the day.
A staggered start to keep the traffic even around the track. I hit the front and led out all the efforts. The session called for 8 but I'd decided that 6 would be plenty for me...but having completed 6 I decided to run a couple more cruise kms at the end to get the distance up. Here are the times:
3:08/3:09/3:08/3:10/3:10/3:05 and 3:19/3:19
Jog recovery for the 200m ranged between 80 and 90 seconds. I would walk for 50m or so after completing the 2.5laps, and then jog the next 150m before starting out again. Conditions again were perfect and couldn't have asked for better.
Happy with that - the times weren't as quick as last week but there was a fair bit of running wide, plus I think the jog recovery makes it a little tougher than 90 seconds recovery doing very little.
I'm not sure if there is a rule of thumb on converting your km rep times into a 10km time but I'd say based on that tonight I'm getting back towards sub 33 10km shape.
I finished up with another 7 laps warm-down to give me 13.6kms for the day.
Monday, October 22, 2012
News from Dublin
Same old, same old. Usual 9.5kms in a slow 41:08 (4:20's). Felt really tired today.
Yesterday was the Gerry Farnan Cross Country meet in Dublin. Irish vests were up for grabs for both seniors and all age group categories. I'm delighted to say that my training buddy Fintan was 3rd in the over 40 category and that guarantees him a place on the Irish team for the upcoming British and Irish Masters in Belfast in a couple of weeks time. Here's my favourite photo of Fintan in action:
I was asked why I didn't run this to try and make the team. I think the simple fact is that I'm not good enough! Me and XC don't mix - I just can't get the levers moving like I can on the road. Anyway, well done mate and well deserved!
Yesterday was the Gerry Farnan Cross Country meet in Dublin. Irish vests were up for grabs for both seniors and all age group categories. I'm delighted to say that my training buddy Fintan was 3rd in the over 40 category and that guarantees him a place on the Irish team for the upcoming British and Irish Masters in Belfast in a couple of weeks time. Here's my favourite photo of Fintan in action:
I was asked why I didn't run this to try and make the team. I think the simple fact is that I'm not good enough! Me and XC don't mix - I just can't get the levers moving like I can on the road. Anyway, well done mate and well deserved!
Sunday, October 21, 2012
News from Italy
Finished off the week with a longish run of 21 clicks. Again local, late afternoon and the weather still as good as you could hope for at this time of year. Time 1:30:53 (4:20's). Pace was slow enough but the hammies were a little sore - perhaps I overdid that last sprint yesterday...
Congratulations to John Byrne who ran in the 50km world trophy yesterday. In poor hairdryer like conditions (hot and windy) where people were dropping like flies he posted a time of 3hr10 to finish 5th overall (marathon in 2hr38). Fantastic running in the Irish vest!
88.8kms for the week. That's where I need to be for the next month or so.
Congratulations to John Byrne who ran in the 50km world trophy yesterday. In poor hairdryer like conditions (hot and windy) where people were dropping like flies he posted a time of 3hr10 to finish 5th overall (marathon in 2hr38). Fantastic running in the Irish vest!
88.8kms for the week. That's where I need to be for the next month or so.
Saturday, October 20, 2012
Pyramid session
A late call today to run the session. It was getting dark and I was in 2 minds as to what to do but decided to run the Harriers session that had been prescribed. Nice and straight forward - 1/2/3/4/5/4/3/2/1 minutes with a standard 60 seconds recovery between all efforts.
Again back to the stretch of road I used on Thursday. Almost dark by the time I started but no traffic to worry about. I forgot to charge the Garmin so I have no idea of pace but I think the goal of the session was to run the 5 minute effort at tempo pace, and as the reps decreased in time then the effort level should be pushed up a notch.
I was running well tonight - wish I had the data to back that up (estimate at least average pace of 3:15/km pace). Nice coming back down the pyramid once you have the 5 minute effort out of the way. The last 1 minute effort I was giving it everything. Pitch black by the end and then jogged back home.
Total distance of 12.1kms (a bit of guesswork). Madness really doing the session in the dark but I wouldn't have it any other way. That's 3 speed sessions this week - much more like it.
Again back to the stretch of road I used on Thursday. Almost dark by the time I started but no traffic to worry about. I forgot to charge the Garmin so I have no idea of pace but I think the goal of the session was to run the 5 minute effort at tempo pace, and as the reps decreased in time then the effort level should be pushed up a notch.
I was running well tonight - wish I had the data to back that up (estimate at least average pace of 3:15/km pace). Nice coming back down the pyramid once you have the 5 minute effort out of the way. The last 1 minute effort I was giving it everything. Pitch black by the end and then jogged back home.
Total distance of 12.1kms (a bit of guesswork). Madness really doing the session in the dark but I wouldn't have it any other way. That's 3 speed sessions this week - much more like it.
Friday, October 19, 2012
A good run
Great weather for running at the moment. Hardly any wind and nice and dry. I didn't push it today but the pace felt very easy. A total of 11.1kms in 44:04 (3:58's). Be nice if all days felt this good.
Thursday, October 18, 2012
2 x 12 minutes
Making my sessions up as I go along at the moment. Thought I'd do some longer 12 minute efforts today with 3 minutes recovery. Ran to the start of my local route which I normally use (out 12 minutes then turn and run back 12 minutes).
The first effort was tough as I was running into the breeze and it's predominantly uphill. I got to my "running okay" finishing point (a gate) just as the 12 minutes was up (approx 3.6km). Thought the return leg would be a lot easier but couldn't settle into any sort of decent rhythm. I did get back to the start point in 11:39 and I continued on for the full 12 minutes (approx 3.7km).
A slightly longer run home of 3.8km to give me 13.6kms for the day. Didn't nail it today but not to worry...
The first effort was tough as I was running into the breeze and it's predominantly uphill. I got to my "running okay" finishing point (a gate) just as the 12 minutes was up (approx 3.6km). Thought the return leg would be a lot easier but couldn't settle into any sort of decent rhythm. I did get back to the start point in 11:39 and I continued on for the full 12 minutes (approx 3.7km).
A slightly longer run home of 3.8km to give me 13.6kms for the day. Didn't nail it today but not to worry...
Wednesday, October 17, 2012
Back to rain
Same run as Monday. This time 38:38 for 9.5kms (4:04's). Normally my pace slows on Wednesday compared to Monday and I'd put that down to the track session the previous day. But not this week. Perhaps I didn't push myself hard enough yesterday and I should have done that 6th rep after all...
Forgot to mention it was raining. Quite a lot.
My next race will be the final run in the Mayo league on Nov 11th (a 10km in Hollymount). Then the Norwich half two weeks after that (Nov 25th). Unless something else takes my fancy in the meantime...
Forgot to mention it was raining. Quite a lot.
My next race will be the final run in the Mayo league on Nov 11th (a 10km in Hollymount). Then the Norwich half two weeks after that (Nov 25th). Unless something else takes my fancy in the meantime...
Tuesday, October 16, 2012
5 x 1km off 90
Another track session. Really lucky with the weather being cool, dry and still. I ran my usual warm-up loop of 3.5kms and then ran a few strides. I'd decided on 5 x 1km off 90 seconds. A couple of points on this. Firstly, 90 seconds is a little soft - maybe I should have stuck to the bog standard minute...but in my defence I don't think I'm quite ready for the minute and I didn't want to destroy myself. Secondly, I went into the session thinking I'd do 6 reps (an extra one) - "If I felt good". That was never going to happen. I think you have to commit to doing the number of reps before the start of the session and then stick to it...
Times were as follows:
3:06/3:00/3:06/3:05/3:05
There were some traffic issues on the second rep as the main group returned to the track to do their warm-down - with several people favouring lane 1. It didn't slow me down - in fact the opposite. Perhaps I need to get a little riled more often? Legs went a bit wobbly on the end of the 4th rep so pleased to maintain the pace for the last one.
That will do nicely - I though that if I could keep them under 3:10 then I'd be happy. Having said that I was left thinking how on earth did I run 5kms straight on the track some 8 seconds quicker...
Warm-down 3.5kms to give me 14.0kms for the day.
Times were as follows:
3:06/3:00/3:06/3:05/3:05
There were some traffic issues on the second rep as the main group returned to the track to do their warm-down - with several people favouring lane 1. It didn't slow me down - in fact the opposite. Perhaps I need to get a little riled more often? Legs went a bit wobbly on the end of the 4th rep so pleased to maintain the pace for the last one.
That will do nicely - I though that if I could keep them under 3:10 then I'd be happy. Having said that I was left thinking how on earth did I run 5kms straight on the track some 8 seconds quicker...
Warm-down 3.5kms to give me 14.0kms for the day.
Monday, October 15, 2012
Rough old night
Rugged up for this run. Cold and wet. Local loop of 9.5kms in 38:59 (4:06's). To be honest it wasn't too bad once warmed up and by the end of the run it had stopped raining.
Sunday, October 14, 2012
Ballina 4 miler
Another longish drive to Ballina (1hr 30) picking up Colm en route. We arrvied in Ballina about 40 minutes before the race start of 3pm which allowed plenty of time to get ready. I ran a couple of kms warm-up and then lined up at the start.
There was a very poor turn-out. Quite disappointing as this was a Mayo league race and I estimated around 50 runners at the start. It turns out there were only 48 finishers...a real shame as this race also doubled up as a fund raiser for the Cancer Council.
I hit the front with a younger runner staying with me. The first mile had us initially climbing, then descending, before things flattened out a little. We ran through town and I was paranoid I was going to take a wrong turn. Thankfully that didn't transpire. By the time we had reached the 1st mile I had opened up a lead. I just had to remain focussed and the race was there for the taking.
The second mile was tough - it seemed to be all slightly uphill running into a stiff breeze along the main road. After a right-hand turn things became a lot easier running down a small country road which I was familiar with as it was also used for the Ballina 10km course. Through 3 miles and it was a case of relaxing and enjoying the run in to the finish.
I tried to push the last mile a bit. That felt like hard work but I'd still say it was my quickest mile. The splits don't suggest this and I'd be fairly confident in saying that the mile markers were not accurate. Someone had mentioned at the start that the actual course was 4.1 miles. I'm not sure if that was true or not but I guess it's best to keep the course the same as what they have been using for the previous 20 years.
I crossed the line in first place in 21:52. The second and third place runners were in the low 23 minutes so I won comfortably enough. My time was disappointing but I didn't have anyone to race, plus I still wasn't feeling particularly great. Can't think why...
I finished up by running the course again as a warm-down (just over 28 minutes this time). All up 14.8kms for the day. Handy points in the bag for the Mayo league which means I now have a very good chance of retaining my title from last year.
That's 70.3kms for the week. I hope to improve on that for the next few weeks.
Here are the splits:
1m 4:58
2m 5:40
3m 5:00
4m 6:14
Total 21:52
As you can see they are up and down like a fiddlers elbow....
There was a very poor turn-out. Quite disappointing as this was a Mayo league race and I estimated around 50 runners at the start. It turns out there were only 48 finishers...a real shame as this race also doubled up as a fund raiser for the Cancer Council.
I hit the front with a younger runner staying with me. The first mile had us initially climbing, then descending, before things flattened out a little. We ran through town and I was paranoid I was going to take a wrong turn. Thankfully that didn't transpire. By the time we had reached the 1st mile I had opened up a lead. I just had to remain focussed and the race was there for the taking.
The second mile was tough - it seemed to be all slightly uphill running into a stiff breeze along the main road. After a right-hand turn things became a lot easier running down a small country road which I was familiar with as it was also used for the Ballina 10km course. Through 3 miles and it was a case of relaxing and enjoying the run in to the finish.
I tried to push the last mile a bit. That felt like hard work but I'd still say it was my quickest mile. The splits don't suggest this and I'd be fairly confident in saying that the mile markers were not accurate. Someone had mentioned at the start that the actual course was 4.1 miles. I'm not sure if that was true or not but I guess it's best to keep the course the same as what they have been using for the previous 20 years.
I crossed the line in first place in 21:52. The second and third place runners were in the low 23 minutes so I won comfortably enough. My time was disappointing but I didn't have anyone to race, plus I still wasn't feeling particularly great. Can't think why...
I finished up by running the course again as a warm-down (just over 28 minutes this time). All up 14.8kms for the day. Handy points in the bag for the Mayo league which means I now have a very good chance of retaining my title from last year.
That's 70.3kms for the week. I hope to improve on that for the next few weeks.
Here are the splits:
1m 4:58
2m 5:40
3m 5:00
4m 6:14
Total 21:52
As you can see they are up and down like a fiddlers elbow....
Saturday, October 13, 2012
Struggle Street
Up just before 10am for breakfast. Then left Killarney around 11am for the long drive back to Galway. I wasn't feeling great but survived the journey.
No run today - to be honest it would have helped as I could have sweated out some of the night before. But I plan to race tomorrow and I want to be as "fresh" as possible for the trip to Ballina...
A long afternoon spent with the kids before a few beers in the evening to help feel half normal again...
No run today - to be honest it would have helped as I could have sweated out some of the night before. But I plan to race tomorrow and I want to be as "fresh" as possible for the trip to Ballina...
A long afternoon spent with the kids before a few beers in the evening to help feel half normal again...
Friday, October 12, 2012
Killarney
Today was an overnight stay in Killarney for a stag doo...the drive from Galway took around 3 hours and with an hour to spare before beer o'clock I took the opportunity to stretch out the legs with a quick run. I was staying right in the centre of town and after running for only a couple of minutes I was in the National Park.
A fantastic run, a beautiful trail that firstly took me along a river, then down by the water, before eventually reaching Ross Castle. I took a few minutes to admire the fabulous views then doubled back to the hotel. All up 9.8kms in 41:10 (4:12's).
The evening was basically 7 hours of drinking. I called it a day at 2:30am and thankfully missed the option of another couple of hours in the residents bar....all in all a great day.
A fantastic run, a beautiful trail that firstly took me along a river, then down by the water, before eventually reaching Ross Castle. I took a few minutes to admire the fabulous views then doubled back to the hotel. All up 9.8kms in 41:10 (4:12's).
The evening was basically 7 hours of drinking. I called it a day at 2:30am and thankfully missed the option of another couple of hours in the residents bar....all in all a great day.
Thursday, October 11, 2012
Early/dark/damp
A 7:15am start in Claregalway with Fintan and Owen. Still pitch black and drizzling rain. Not that cold though - I had overcompensated by wearing too many layers.
Same route as last Thursday - I'll put it down as 14.9kms but could be longer as we had to double back a few times as my wingmen have the weakest bladders in Ireland. These Irish boys must drink far too much tea. Time 1:05:40 which works out at 4:24/km.
Turned into a very pleasant run - the rain had stopped by the end all was good with the world.
Same route as last Thursday - I'll put it down as 14.9kms but could be longer as we had to double back a few times as my wingmen have the weakest bladders in Ireland. These Irish boys must drink far too much tea. Time 1:05:40 which works out at 4:24/km.
Turned into a very pleasant run - the rain had stopped by the end all was good with the world.
Wednesday, October 10, 2012
Power cut
The same run as Monday - legs a bit sore after the 800's and I think that accounted for my slower time of 39:59 for the 9.5kms (4:13's).
A great game of darts tonight with Phil "the Power" Taylor losing to Robert Thornton in a deciding leg thriller. Taylor had basically fended off everything that Thornton threw at him and then when he had the match for the taking he missed 3 match darts at double 16. One of the best games of darts I have seen - an incredible standard with both players averaging close to 100. That is exceptional darts for the double in format.
A great game of darts tonight with Phil "the Power" Taylor losing to Robert Thornton in a deciding leg thriller. Taylor had basically fended off everything that Thornton threw at him and then when he had the match for the taking he missed 3 match darts at double 16. One of the best games of darts I have seen - an incredible standard with both players averaging close to 100. That is exceptional darts for the double in format.
Tuesday, October 09, 2012
6 x 800 off a minute
The legs were still a little heavy after the half but I wanted to get straight back into it with a speed session. Usual warm-up of 3.5kms then a few strides and it was time to go. Conditions were absolutely perfect - cold and as still as you could hope for (plus floodlights this week which was a bonus).
I'd set myself a target of running the 800's at 2:30. Here's how it panned out:
2:28/2:26/2:27/2:27/2:27/2:26
I ran the first 4 solo and then Conor Dolan jumped in with me for the final 2. They felt comfortable enough but at the same time I couldn't have gone much quicker. Happy to run them quicker than I was targeting.
Warm-down of 3.5kms to give me 11.8kms for the day.
Forgot to mention, earlier in the day I was out at the docs for a full check-up. You are advised to do these sort of things once you get to my age. Blood tests, weight (82 kgs fully clothed), height (6ft2), blood pressure, heart rate (resting 43), etc. Await the results of the blood tests (I suspect my cholestorol may be high).
I'd set myself a target of running the 800's at 2:30. Here's how it panned out:
2:28/2:26/2:27/2:27/2:27/2:26
I ran the first 4 solo and then Conor Dolan jumped in with me for the final 2. They felt comfortable enough but at the same time I couldn't have gone much quicker. Happy to run them quicker than I was targeting.
Warm-down of 3.5kms to give me 11.8kms for the day.
Forgot to mention, earlier in the day I was out at the docs for a full check-up. You are advised to do these sort of things once you get to my age. Blood tests, weight (82 kgs fully clothed), height (6ft2), blood pressure, heart rate (resting 43), etc. Await the results of the blood tests (I suspect my cholestorol may be high).
Monday, October 08, 2012
World Grand Prix of Darts
Another easy run today - 9.5kms in 38:37 (4:04's). Feeling good.
More darts on the tele starting today - the unique double in and double out format. It's on in Dublin - I should have got some tickets to go...
More darts on the tele starting today - the unique double in and double out format. It's on in Dublin - I should have got some tickets to go...
Sunday, October 07, 2012
Recovery run
Out today for a very relaxed recovery run. My new racing flats which I had worn for the half yesterday had left their mark on a few of my toes - they are the same size that I always have so not sure what happened. I think I may lose a few toenails as a result.
Anyway, apart from the toes I was feeling fine. All up 11.1kms in 47:30 (4:17's).
That's 82.3kms for the week. Speed sessions will be the focus for the rest of the year.
Here's a photo from the half. I was just completing my first lap and the pigeons had to take evasive action...
Anyway, apart from the toes I was feeling fine. All up 11.1kms in 47:30 (4:17's).
That's 82.3kms for the week. Speed sessions will be the focus for the rest of the year.
Here's a photo from the half. I was just completing my first lap and the pigeons had to take evasive action...
Saturday, October 06, 2012
Galway Bay Half Marathon
Conditions looked spot on for this race. Nice and cool with very little wind - as good as you could possibly ask for down on the Bay. I met up with Paddy O'Toole from Mayo AC and we ran a couple of clicks warm-up before lining up at the start.
My race plan was to push the pace early on. If I felt good I would try and maintain it, if not I would settle in around 3:30/km pace and try and cruise to the finish. The start line was full of big hitters - no chance of a podium finish today with a very strong line-up. Great to see this for a race in Galway.
The race was soon underway. A lead group of 4 or 5 formed and I settled in just behind them along with one more runner. The lead group weren't hanging around and by the time we had reached the first mile they had already opened up a decent gap. I was left running with my companion and by the time we had reached the second mile I wasn't feeling comfortable. I let the other runner slowly work away from me and I was left running by myself. That's how it remained for the rest of the race.
The course is 2 loops - good running on the outward section of the loop but on the return to the start/finish area you have 2 awkward sections - one being a twisty gravel path around a small park, the other being an out and back section along a concrete jetty. I'd already slowed and was trying to keep the pace ticking over but it was difficult to stay focused running by yourself. The path on the prom was a bit manic also - running on the path and having to dodge bikes, pedestrians and a couple of dogs. I suppose it's the same for everyone but it just makes it that bit harder.
I'd completed the first lap and I could see nobody up front and I knew from the jetty section that I had a decent gap on the chasers. The second lap was all about getting it over with. I was starting to struggle and the pace still didn't feel easy even though I had slowed. I was getting some great support on the course which helped to lift my spirits and I was determined to get to the finish without being overtaken.
Not much else to report. I did what I had to do, judged that I still had a decent gap as I ran the jetty then eased off a bit as I approached the finish line. There was a great atmosphere at the finish area and I even treated the crowd to a bit of the aeroplane. Not sure why as to be honest as it was a poor performance and there was no reason to celebrate. My time was 1:13:44 for 6th place overall.
There were 4 guys under 70 minutes. The winner Sergiu Ciobanu ran 67 minutes with Michael Shannon a minute back running high 68. Clearly they were not struggling like I was!
Plenty of food and drinks at the end and good to catch-up and exchange stories with lots of familiar faces in the marquee. This event is one I really enjoy but I think it could be that much better with a few adjustments to the course layout.
No excuses for my own performance. It just didn't happen. I know that my training hasn't been what it should be the last month. You seldom get pleasant surprises when racing and today was definitely a case of you get out what you put in. Not to worry, get back into to and move on.
A few mentions to my fellow Harriers who had great runs. Good to see Barry D back with a quick 1:16. Damien R ran really strongly with 1:19 and John C also had a massive 15 minute PB running 1:20!
Here are the splits. I missed quite a few mile markers as I had the head down...
1m 5:22
2m 5:12
3m 5:47
4m 5:33
5m 5:40
7m 11:15
10m 17:01 (55:50)
11m 5:43
12m 5:46
13.1m 6:25
Total 1:13:44
Hopefully a few photos to follow...
My race plan was to push the pace early on. If I felt good I would try and maintain it, if not I would settle in around 3:30/km pace and try and cruise to the finish. The start line was full of big hitters - no chance of a podium finish today with a very strong line-up. Great to see this for a race in Galway.
The race was soon underway. A lead group of 4 or 5 formed and I settled in just behind them along with one more runner. The lead group weren't hanging around and by the time we had reached the first mile they had already opened up a decent gap. I was left running with my companion and by the time we had reached the second mile I wasn't feeling comfortable. I let the other runner slowly work away from me and I was left running by myself. That's how it remained for the rest of the race.
The course is 2 loops - good running on the outward section of the loop but on the return to the start/finish area you have 2 awkward sections - one being a twisty gravel path around a small park, the other being an out and back section along a concrete jetty. I'd already slowed and was trying to keep the pace ticking over but it was difficult to stay focused running by yourself. The path on the prom was a bit manic also - running on the path and having to dodge bikes, pedestrians and a couple of dogs. I suppose it's the same for everyone but it just makes it that bit harder.
I'd completed the first lap and I could see nobody up front and I knew from the jetty section that I had a decent gap on the chasers. The second lap was all about getting it over with. I was starting to struggle and the pace still didn't feel easy even though I had slowed. I was getting some great support on the course which helped to lift my spirits and I was determined to get to the finish without being overtaken.
Not much else to report. I did what I had to do, judged that I still had a decent gap as I ran the jetty then eased off a bit as I approached the finish line. There was a great atmosphere at the finish area and I even treated the crowd to a bit of the aeroplane. Not sure why as to be honest as it was a poor performance and there was no reason to celebrate. My time was 1:13:44 for 6th place overall.
There were 4 guys under 70 minutes. The winner Sergiu Ciobanu ran 67 minutes with Michael Shannon a minute back running high 68. Clearly they were not struggling like I was!
Plenty of food and drinks at the end and good to catch-up and exchange stories with lots of familiar faces in the marquee. This event is one I really enjoy but I think it could be that much better with a few adjustments to the course layout.
No excuses for my own performance. It just didn't happen. I know that my training hasn't been what it should be the last month. You seldom get pleasant surprises when racing and today was definitely a case of you get out what you put in. Not to worry, get back into to and move on.
A few mentions to my fellow Harriers who had great runs. Good to see Barry D back with a quick 1:16. Damien R ran really strongly with 1:19 and John C also had a massive 15 minute PB running 1:20!
Here are the splits. I missed quite a few mile markers as I had the head down...
1m 5:22
2m 5:12
3m 5:47
4m 5:33
5m 5:40
7m 11:15
10m 17:01 (55:50)
11m 5:43
12m 5:46
13.1m 6:25
Total 1:13:44
Hopefully a few photos to follow...
Friday, October 05, 2012
Gemma
No running today. Instead it was out with the other half to celebrate another year. A meal in town and then on to the Roisin Dubh to see Gemma Hayes. A very poor turn out with maybe less than 100 people watching. We got seats right next to the stage and she was very good - despite playing almost an identical set to when we last watched her play (and telling the same stories)...
Being in the Roisin made me realise that it's only 4 weeks until the Wedding Present play there. I'm planning a triple header weekend watching them in Dublin on the Friday, Galway on Saturday and then Cork on Sunday. Yes I'm a big fan. I may post some photos of my Wedding Present record and CD collection at some point. Not that anyone will be remotely interested...
Being in the Roisin made me realise that it's only 4 weeks until the Wedding Present play there. I'm planning a triple header weekend watching them in Dublin on the Friday, Galway on Saturday and then Cork on Sunday. Yes I'm a big fan. I may post some photos of my Wedding Present record and CD collection at some point. Not that anyone will be remotely interested...
Thursday, October 04, 2012
Early run
Up bright and early this morning with Fintan and Owen for a run around Claregalway. I'd planned an hour but I overcooked it slightly and we ended up running 14.9kms in 1:05:12 (4:23's).
It was gloves and hat this morning for the first time since last winter. Very cold to start with but a lovely morning once warmed up. Nice to get the run out of the way by 8:30am. That's it now, no more running until the half on Saturday.
It was gloves and hat this morning for the first time since last winter. Very cold to start with but a lovely morning once warmed up. Nice to get the run out of the way by 8:30am. That's it now, no more running until the half on Saturday.
Wednesday, October 03, 2012
Tuesday, October 02, 2012
1,000th post
Who would have thought it? This drivel has now been going on for 1,000 posts spanning back 3 years or so....
Today was another track session. Again I couldn't make the group session but I was determined to put in a decent session using the track. I bumped into the coach and the session I had missed was run around the pitches. It was 5 x 1 minute off 60 seconds, then 12 minutes, then a further 5 x 1 minutes off 60 - with 2 and a half minutes between sets.
I liked the sound of that so I tweaked it a bit for the track. I settled on 400's instead of the minutes (slightly longer), and 1 x 2 miles (8 laps) instead of the 12 minutes (slightly shorter).
Usual warm-up of 3.5kms. Just as I was about to start the session the floodlights on the track were turned out. This was okay to start with but by the end of the session I was running under the moonlight. Quite nice really - especially as I was the only person on the track. Here's how the session went:
75/73/72/71/72
10:26 (3:16/km pace)
73/72/70/70/69
It was a lovely cool evening and the breeze wasn't too bad. The track however was very wet as we had several huge downpours during the day. That must have cost me at least 5 seconds per lap...
Happy enough with that. I'll probably just run easy for the remainder of the week in preparation for the half on Saturday.
Another 3.5km warm-down to give me 14.2kms all up.
Today was another track session. Again I couldn't make the group session but I was determined to put in a decent session using the track. I bumped into the coach and the session I had missed was run around the pitches. It was 5 x 1 minute off 60 seconds, then 12 minutes, then a further 5 x 1 minutes off 60 - with 2 and a half minutes between sets.
I liked the sound of that so I tweaked it a bit for the track. I settled on 400's instead of the minutes (slightly longer), and 1 x 2 miles (8 laps) instead of the 12 minutes (slightly shorter).
Usual warm-up of 3.5kms. Just as I was about to start the session the floodlights on the track were turned out. This was okay to start with but by the end of the session I was running under the moonlight. Quite nice really - especially as I was the only person on the track. Here's how the session went:
75/73/72/71/72
10:26 (3:16/km pace)
73/72/70/70/69
It was a lovely cool evening and the breeze wasn't too bad. The track however was very wet as we had several huge downpours during the day. That must have cost me at least 5 seconds per lap...
Happy enough with that. I'll probably just run easy for the remainder of the week in preparation for the half on Saturday.
Another 3.5km warm-down to give me 14.2kms all up.
Monday, October 01, 2012
One half and then another one
Easy run today - usual 9.5km loop in 38:20 (4:02's).
Well I still have a couple more half marathons planned for this year. On Saturday I will be running the Galway Bay Half Marathon and on November 25th I will be once again heading back to my birth town for the Norwich Half Marathon.
I'll focus on 10km type training where I can as I've been doing the longer stuff all year. I think I have the stamina in the legs for the half so will just try and improve my speed in the time I have left. Seems like sensible logic to me.
Well I still have a couple more half marathons planned for this year. On Saturday I will be running the Galway Bay Half Marathon and on November 25th I will be once again heading back to my birth town for the Norwich Half Marathon.
I'll focus on 10km type training where I can as I've been doing the longer stuff all year. I think I have the stamina in the legs for the half so will just try and improve my speed in the time I have left. Seems like sensible logic to me.
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