Back to my old routine of track on Tuesday with a session start time of 7:30pm on the button. That would make me a little late for darts but the running takes priority at the moment...
After a 4.5km warm-up it was long intervals for the marathon runners. The session was 4/8/8/4 lappers and I have to say the prospect of running 24 laps on the track wasn't filling me with glee. Very cold temperatures but dry with very little wind. The plan was to run them at 10km race pace...
On the first lap I noticed it was a bit slippery on the approach of the final bend. Then every lap thereafter it got worse as the temperatures continued to drop. Midway through the session it was very hard to run quick and I was having to take baby steps on the bends to avoid slipping over. I found a good line in lane 2 on the back straight but the remaining part of the lap was very slippery. I soldiered on but the sensible thing to do would have been to pull the pin. I was wearing my racing flats which can't have much grip but I have to say I've never had a problem with them in the past - even when the track has been wet.
Here are the times:
5:19,10:36,10:50,5:23 (recovery of 90/120/90 secs)
Yes I slowed as I went from runner to ice-skater. I finished the session barely out of breath. Oh well, we've been bloody lucky with the winter here so I can't really complain.
I finished up with a 3.9km warm-down. All up 18kms for the day.
Darts in the evening. No league match this week replaced with an internal singles competition to determine the top 4 players in the pub to go through to the league finals. The overall result was very tight with 4 of us tied in 2nd place on equal points. Basically another comp now required to decide the final 3 to get selected!
Tuesday, January 31, 2012
Monday, January 30, 2012
Valentina
An easy run locally. Managed to squeeze it in during daylight hours as it's not getting dark until 5:30ish at the moment. Legs felt good and ran 45:23 for the 11.3km (4:01/km).
Valentina is the title of the new Wedding Present album that is due out in March. A couple of listens to a few preview tracks and it promises be a return to form for Gedge and the boys. Talking of which I'm looking forward to seeing them on the 21st anniversary world tour of the iconic album "Seamonsters" later this year. Would you believe they are playing in Oz for the first time ever? Catch them at the Annandale Hotel in Sydney on April 13th - you won't be disappointed.
Valentina is the title of the new Wedding Present album that is due out in March. A couple of listens to a few preview tracks and it promises be a return to form for Gedge and the boys. Talking of which I'm looking forward to seeing them on the 21st anniversary world tour of the iconic album "Seamonsters" later this year. Would you believe they are playing in Oz for the first time ever? Catch them at the Annandale Hotel in Sydney on April 13th - you won't be disappointed.
Sunday, January 29, 2012
Getting Longer
I met with Brian and Owen for the Sunday long run in damp but mild condtions. A similar route to last week doing some of the Dangan pitches before running the guts of the Cathedral Run. We then added a few extra bits on in the run back to Dangan to get the distance up. All up 29.3kms in 2:10:32 (4:27/km pace).
I felt a lot better than last week but still a long way to go. Happy enough with progress to date and I'm not feeling as tired as my body overcomes the shock of collecting some proper kms.
All up 113.5km for the week. Left hammy/buttock still sore and I will get on top of that this week.
I felt a lot better than last week but still a long way to go. Happy enough with progress to date and I'm not feeling as tired as my body overcomes the shock of collecting some proper kms.
All up 113.5km for the week. Left hammy/buttock still sore and I will get on top of that this week.
Saturday, January 28, 2012
Mud Run
A trip to Dangan for some intervals running around the training pitches. Lots of rain around and the paths were very muddy. It was going to be a tough day. I'd decided not to run them eyeballs out as I was feeling knackered, but looking back I couldn't have gone much quicker.
The session was 3 sets of 6 minutes, 3 minutes, 90 seconds (all up 31:30 of fast running). The active jog recovery was 3 minutes, 90 seconds and 45 seconds. The first set was relatively straight forward and the 3 minutes recovery felt way too long. But the session got interesting the start of the second set faced with a 6 minute effort after only 45 seconds recovery. Slipping and sliding around wasn't much fun and I kept telling myself that I was really enjoying myself...still a good group today at the front with various runners taking turns pushing the pace which helped to pass the time.
Felt good on the last 3 minute effort and carried that through to the last 90 seconds. Pace was difficult to gauge but I'd say it was in the 5:20 per mile region. Pretty good going given the slippery terrain. Not a session I would ever do by myself but a good one to add a bit of variety to the training.
All up 12 miles/19.2kms with warm-up and down.
The session was 3 sets of 6 minutes, 3 minutes, 90 seconds (all up 31:30 of fast running). The active jog recovery was 3 minutes, 90 seconds and 45 seconds. The first set was relatively straight forward and the 3 minutes recovery felt way too long. But the session got interesting the start of the second set faced with a 6 minute effort after only 45 seconds recovery. Slipping and sliding around wasn't much fun and I kept telling myself that I was really enjoying myself...still a good group today at the front with various runners taking turns pushing the pace which helped to pass the time.
Felt good on the last 3 minute effort and carried that through to the last 90 seconds. Pace was difficult to gauge but I'd say it was in the 5:20 per mile region. Pretty good going given the slippery terrain. Not a session I would ever do by myself but a good one to add a bit of variety to the training.
All up 12 miles/19.2kms with warm-up and down.
Friday, January 27, 2012
Struggling On
I trotted out for an easy run and nearly had to pull up in the first few minutes as the back as the top of my left hamstring/buttock was very sore - it almost felt like a strain. After about 10 minutes I could start to run more freely but it still wasn't great. Anyway 11.4kms in 48:12 (4:14/km pace). A reminder that I still need to get a massage...
New runners were used today. I won a pair of Saucony runners for the Noriwch Half and I could choose anything in the Saucony range. I went for a pair that I was told would be similar to my normal Asics 2160's. I think they are called Progrid 5's and they seemed very comfortable to wear. I'll continue to use them for the next few weeks and see how I go.
New runners were used today. I won a pair of Saucony runners for the Noriwch Half and I could choose anything in the Saucony range. I went for a pair that I was told would be similar to my normal Asics 2160's. I think they are called Progrid 5's and they seemed very comfortable to wear. I'll continue to use them for the next few weeks and see how I go.
Thursday, January 26, 2012
It'll be alright on the night
I wasn't looking forward to this session. The weather had deteriorated throughout the day and on the drive to Dangan it was windy, raining and was a cool 4 degrees. To make matters worse the session was 15 x 400 off a short 30 second recovery (blink and you'll miss it).
By some miracle by the time I arrived it had stopped raining. I did my normal 3.9km warm-up and followed that up with some strides and went straight into it. The goal was to run the laps at a few seconds quicker than current 5km pace. Here's how it went:
75,73,74,73,72,72,72,72,72,72,71,71,72,72,69
I wasn't running them flat out and perhaps started a little too cautiously. By the time I got to the 8th rep I was starting to fatigue a bit but I still managed to remain consistent through to the end. A good session and the 15 laps soon ticks off once you get into a rhythm.
The same warm-down and another 15kms for the training log.
Trying to be a bit healthier at the moment whilst I'm in marathon mode. Crisps and biscuits have gone, to be replaced with fruit and yoghurt. Semi-skimmed milk to replace full fat milk. Booze consumption remains constant...
By some miracle by the time I arrived it had stopped raining. I did my normal 3.9km warm-up and followed that up with some strides and went straight into it. The goal was to run the laps at a few seconds quicker than current 5km pace. Here's how it went:
75,73,74,73,72,72,72,72,72,72,71,71,72,72,69
I wasn't running them flat out and perhaps started a little too cautiously. By the time I got to the 8th rep I was starting to fatigue a bit but I still managed to remain consistent through to the end. A good session and the 15 laps soon ticks off once you get into a rhythm.
The same warm-down and another 15kms for the training log.
Trying to be a bit healthier at the moment whilst I'm in marathon mode. Crisps and biscuits have gone, to be replaced with fruit and yoghurt. Semi-skimmed milk to replace full fat milk. Booze consumption remains constant...
Wednesday, January 25, 2012
More of the same
Same run as Monday. I felt like I was running a bit quicker but that wasn't the case when I checked the watch at the end. Time 52:50 for 12.4kms.
Tuesday, January 24, 2012
Almost Miles
Today was another repeat session from last week. A total of 6 x 5 minutes with a reduced recovery of 60 seconds. Using my short mile course I completed the session with the following times:
5:11,5:23,4:58,5:21,5:03,5:18
A very nasty wind to deal with on the even number reps. I was working harder than the outward sections but was running around 20 seconds slower. A good session nonetheless. I've almost come to the conclusion that you should ignore the watch when the wind is blowing as the slow times are depressing...
All up 15.0kms with warm-up/down.
League darts in the evening. I won both my pairs and singles and we somehow managed to scrape a 5-4 win. I was scoring very consistently and the recent time spent on the practice board seems to be paying off. Already 23 x 180s for the year...
5:11,5:23,4:58,5:21,5:03,5:18
A very nasty wind to deal with on the even number reps. I was working harder than the outward sections but was running around 20 seconds slower. A good session nonetheless. I've almost come to the conclusion that you should ignore the watch when the wind is blowing as the slow times are depressing...
All up 15.0kms with warm-up/down.
League darts in the evening. I won both my pairs and singles and we somehow managed to scrape a 5-4 win. I was scoring very consistently and the recent time spent on the practice board seems to be paying off. Already 23 x 180s for the year...
Monday, January 23, 2012
T - 90 Days
Proper marathon training starts today. Only 90 days until showtime...
An easy rattle up and down the main road. Total 12.4kms in 52:25 (4:14's). That's one second quicker than last Monday's run. Progress right there.
I don't have a training plan for the marathon as of yet. It will be a case of following similar sessions to what I did in my build up to Dublin and failing that I'll make it up as I go along. On this subject this is a good read:
An easy rattle up and down the main road. Total 12.4kms in 52:25 (4:14's). That's one second quicker than last Monday's run. Progress right there.
I don't have a training plan for the marathon as of yet. It will be a case of following similar sessions to what I did in my build up to Dublin and failing that I'll make it up as I go along. On this subject this is a good read:
Twelve Things You Should Know About Marathon Training
Some good principles in there to follow.
Robertson won the snooker as I expected and Spurs were a little unlucky (read totally robbed) against Man City. At least Arsenal lost as well.
Some good principles in there to follow.
Robertson won the snooker as I expected and Spurs were a little unlucky (read totally robbed) against Man City. At least Arsenal lost as well.
Sunday, January 22, 2012
The Masters
I decided to try and get a long run on the board. Up early after a late night in the pub so not ideal preparation. More focus required...
Met with Brian and Barry at Dangan. We started with some laps of the pitches then headed into town to do the Cathedral Run. The pace was gradually lifted but not too quick. At about 1hr 40 I was dead on my feet and about 5 minutes shy of 2 hours we were back at Dangan. Determined to get 2 hours up we added on an extra loop eventually covering 17 miles in 2:02:30. That's 27.4km in new money (4:30/km pace).
Certainly not a confidence booster as I felt tired throughout. But at least it's a start and a decent week of training in the bag. I must be training hard as I feel absolutely exhausted.
A total of 109.8km for the week. Three figure weeks need to become a habit. Plus 18 days of training on the bounce.
So with Judd out of the Masters it leaves Robertson Vs Murphy in the final. I'd like Murphy to win but I think Robertson will be too strong.
Met with Brian and Barry at Dangan. We started with some laps of the pitches then headed into town to do the Cathedral Run. The pace was gradually lifted but not too quick. At about 1hr 40 I was dead on my feet and about 5 minutes shy of 2 hours we were back at Dangan. Determined to get 2 hours up we added on an extra loop eventually covering 17 miles in 2:02:30. That's 27.4km in new money (4:30/km pace).
Certainly not a confidence booster as I felt tired throughout. But at least it's a start and a decent week of training in the bag. I must be training hard as I feel absolutely exhausted.
A total of 109.8km for the week. Three figure weeks need to become a habit. Plus 18 days of training on the bounce.
So with Judd out of the Masters it leaves Robertson Vs Murphy in the final. I'd like Murphy to win but I think Robertson will be too strong.
Saturday, January 21, 2012
Tempotastic
Not a run I do that often. It was either tempo or hills and I fancied running quickly so opted for the tempo.
After a 3km warm-up I did my local 11km loop (more like a rectangle). First 15 minutes was easy with the benefit of a strong wind, the next 15 minutes was bloody tough getting blown all over the place, finishing up with wind behind for the last section. I managed 39:44 for 11kms and that equates to 3:37/km pace. Happy with that given the conditions.
The same 3km warm-down and that makes it 17km for the day.
A few beers and some darts in the evening.
After a 3km warm-up I did my local 11km loop (more like a rectangle). First 15 minutes was easy with the benefit of a strong wind, the next 15 minutes was bloody tough getting blown all over the place, finishing up with wind behind for the last section. I managed 39:44 for 11kms and that equates to 3:37/km pace. Happy with that given the conditions.
The same 3km warm-down and that makes it 17km for the day.
A few beers and some darts in the evening.
Friday, January 20, 2012
Big Break
Same run as last Friday. A total of 14.4kms in 1hr 2mins. Knackered.
I forgot to mention yesterday I had a big break against my son on the new 4ft snooker table. A clearance of 91 (maximum 107 as only 10 reds). Lets just say he wasn't happy! My Dad never used to let me win and I'm not sure if that's a good thing or not...
I forgot to mention yesterday I had a big break against my son on the new 4ft snooker table. A clearance of 91 (maximum 107 as only 10 reds). Lets just say he wasn't happy! My Dad never used to let me win and I'm not sure if that's a good thing or not...
Thursday, January 19, 2012
Something and nothing
I made the trip out to Dangan to be greeted by cold, damp and quite breezy conditions on the track. I joined in with the university training group and after 5 laps slow warm-up and a few token strides it was time for some 800's off 90 seconds recovery.
I was consistently running 75 seconds for the first lap but couldn't lift the pace beyond that (no speed). The times aren't great but it's a start:
2:33,2:32,2:33,2:32,2:32,2:32,2:31,2:30
Not easy running by yourself on the track as the main group were doing a different session to me. In some respects I think I was simply going through the motions...
These track sessions make a huge difference to your running - I've been slacking off the last couple of months and I've lost a few seconds each lap as a result. Moral of the story is that you have to hurt yourself in training if you want to run well...
I finished off with a 3.9km warm-down. All up 12.3km for the day.
Judd played brilliantly to beat the Rocket. He's still my tip for the tournament.
I was consistently running 75 seconds for the first lap but couldn't lift the pace beyond that (no speed). The times aren't great but it's a start:
2:33,2:32,2:33,2:32,2:32,2:32,2:31,2:30
Not easy running by yourself on the track as the main group were doing a different session to me. In some respects I think I was simply going through the motions...
These track sessions make a huge difference to your running - I've been slacking off the last couple of months and I've lost a few seconds each lap as a result. Moral of the story is that you have to hurt yourself in training if you want to run well...
I finished off with a 3.9km warm-down. All up 12.3km for the day.
Judd played brilliantly to beat the Rocket. He's still my tip for the tournament.
Wednesday, January 18, 2012
Double Shift
Same run as Monday. This time a bit quicker covering the 12.4km in 52:04 (4:12's). Track tomorrow...
Tuesday, January 17, 2012
Training Shift
No track today - I've moved this to Thursday from now on. Instead I ran some 5 minute efforts locally (total 6) in fading light. Warm-up and down were 2.3km. All up 13.9km. I used my short mile course. Here are the times:
5:12,5:19,5:01,5:14,5:01,5:11
A stiff cross-wind to deal with which slowed the even number reps more than the odds. Legs constantly feel sore/heavy. Time for a massage.
Darts in the evening. Another 180 fest in practice but I wasn't getting too excited. It was a cup match and we were away. I played okay and won both my pairs and singles hitting a 118 check-out to wrap up my singles match. Overall we won 5-2 to progress to the next round. League resumes next week.
5:12,5:19,5:01,5:14,5:01,5:11
A stiff cross-wind to deal with which slowed the even number reps more than the odds. Legs constantly feel sore/heavy. Time for a massage.
Darts in the evening. Another 180 fest in practice but I wasn't getting too excited. It was a cup match and we were away. I played okay and won both my pairs and singles hitting a 118 check-out to wrap up my singles match. Overall we won 5-2 to progress to the next round. League resumes next week.
Monday, January 16, 2012
Night Shift
An easy run to flush out the legs after yesterday's race. I ended up running up and down the N17 a few times. All up 12.4km in 52:26 (4:14's).
Snooker on TV. Judd all the way.
Snooker on TV. Judd all the way.
Sunday, January 15, 2012
Tuam 8km
On the drive to Tuam I was thinking that if I could run under 26:30 I'd be happy. A sub 26 would be exceptional. Conditions were cool (8 degrees) and there was a stiff breeze but compared to my previous 2 races you would take it. After a rushed registration I went out and ran about 3kms warm-up. Then lined up at the start.
Sean Hehir and a guy from the North (Paddy Hamilton) were the stand-outs in the field. So for me it looked to be a race for 3rd. My old sparring partner from the Mayo League Roger Barrett was also there. That would at least give me a good marker and someone to hang on to. The race was underway with very little warning and I couldn't believe the pace at the start. Everyone seemed to be running way too fast and I just tried to settle in and hope that some runners would soon come back to me. The course itself was sold as being very fast and flat and it didn't disappoint. I glanced at my watch at 1km and it showed 3:08 (see splits below) but that was the only time I checked the watch until the finish.
Through 2km and I was hanging on to Roger and sure enough most of the quick starters had been reeled in. As expected Sean and Paddy were eating up the road in front with me and Roger left battling for 3rd. The next couple of kilometres were really tough - we had the benefit of the wind at the start but after making a left turn it became more of a struggle and I started to lose touch with Roger. At the same time I was aware that another runner was very close behind so at least that kept me focused.
By 4km we took another left turn for some respite from the wind. This section of the course was great. Dead flat and very easy to lift the pace. I'd managed to catch a glance behind to find that it was Peter O'Sullivan from Craughwell AC who was matching me stride for stride. At this point I attempted a couple of surges but these were covered off by Peter. Despite this I still felt good and thought I still had a chance of catching Roger who looked to be about 50m further up the road.
This straight section continued for 3km. Just before the 6km marker I think I finally opened up a small gap on Peter. At 7km we were greeted by a small bridge which was the only noticeable climb on the course, then after that it was the last kilometer. I was confident I'd done enough for 4th place but with about 500m to go I was aware that Peter was closing back in. Sure enough at 200m I looked round to see that he was only a few meters behind and that was the trigger to put the foot down until I crossed the finish line. So 4th place in a time of 26:18. Happy days.
Some congratulations firstly. Roger ran a really strong race today finishing 3rd with a time of 25:51 - sorry I couldn't give you a better race today! Peter ran a big PB of 20 seconds and looks to be in great form. The first 2 guys were again in a different class with Sean running 24:10 and Paddy 24:14. A great day and well done to Tuam AC for putting on an enjoyable race which had 630 starters!
I finished up with an 8km warm-down (another lap of the course). I was knackered come the end of that and had to rejuvenate with coffee and biscuits back at the presentation.
A total of 19kms for the day and 93.4km for the week.
Here are the splits:
1km 3:01 (I mis-read the watch during the race - I thought it was quick!)
2km 3:09
3km 3:28
4km 3:32 (13:10)
5km 3:23
6km 3:15
7km 3:14
8km 3:16 (13:08)
Total 26:18
In summary a very quick first 2kms, then a slow 2kms into the wind. Finishing the race strongly the last 4kms. Great racing!
Sean Hehir and a guy from the North (Paddy Hamilton) were the stand-outs in the field. So for me it looked to be a race for 3rd. My old sparring partner from the Mayo League Roger Barrett was also there. That would at least give me a good marker and someone to hang on to. The race was underway with very little warning and I couldn't believe the pace at the start. Everyone seemed to be running way too fast and I just tried to settle in and hope that some runners would soon come back to me. The course itself was sold as being very fast and flat and it didn't disappoint. I glanced at my watch at 1km and it showed 3:08 (see splits below) but that was the only time I checked the watch until the finish.
Through 2km and I was hanging on to Roger and sure enough most of the quick starters had been reeled in. As expected Sean and Paddy were eating up the road in front with me and Roger left battling for 3rd. The next couple of kilometres were really tough - we had the benefit of the wind at the start but after making a left turn it became more of a struggle and I started to lose touch with Roger. At the same time I was aware that another runner was very close behind so at least that kept me focused.
By 4km we took another left turn for some respite from the wind. This section of the course was great. Dead flat and very easy to lift the pace. I'd managed to catch a glance behind to find that it was Peter O'Sullivan from Craughwell AC who was matching me stride for stride. At this point I attempted a couple of surges but these were covered off by Peter. Despite this I still felt good and thought I still had a chance of catching Roger who looked to be about 50m further up the road.
This straight section continued for 3km. Just before the 6km marker I think I finally opened up a small gap on Peter. At 7km we were greeted by a small bridge which was the only noticeable climb on the course, then after that it was the last kilometer. I was confident I'd done enough for 4th place but with about 500m to go I was aware that Peter was closing back in. Sure enough at 200m I looked round to see that he was only a few meters behind and that was the trigger to put the foot down until I crossed the finish line. So 4th place in a time of 26:18. Happy days.
Some congratulations firstly. Roger ran a really strong race today finishing 3rd with a time of 25:51 - sorry I couldn't give you a better race today! Peter ran a big PB of 20 seconds and looks to be in great form. The first 2 guys were again in a different class with Sean running 24:10 and Paddy 24:14. A great day and well done to Tuam AC for putting on an enjoyable race which had 630 starters!
I finished up with an 8km warm-down (another lap of the course). I was knackered come the end of that and had to rejuvenate with coffee and biscuits back at the presentation.
A total of 19kms for the day and 93.4km for the week.
Here are the splits:
1km 3:01 (I mis-read the watch during the race - I thought it was quick!)
2km 3:09
3km 3:28
4km 3:32 (13:10)
5km 3:23
6km 3:15
7km 3:14
8km 3:16 (13:08)
Total 26:18
In summary a very quick first 2kms, then a slow 2kms into the wind. Finishing the race strongly the last 4kms. Great racing!
Saturday, January 14, 2012
Turning the legs over
Another easy run. This time a very slow 9.9km in 44:54. The temperature had dropped a lot today and it felt much more like winter. Gloves and hat were utilised.
Curry and cinema in the evening (The Iron Lady). Good acting but the film was a bit slow for me. Not sure curry is a good idea on the eve of a race...
Curry and cinema in the evening (The Iron Lady). Good acting but the film was a bit slow for me. Not sure curry is a good idea on the eve of a race...
Friday, January 13, 2012
Why not?
I was planning an easy 45 minutes but was enjoying the run so I did a bit extra to get me up over the hour. Total 14.4kms in 1:01:52 (4:18's).
Thursday, January 12, 2012
Idi Im In
I received confirmation that I have my spot for London a day before the closing date. Cutting it a bit fine but all good to go now.
Today I did some quicker stuff. After a 3.5km warm-up I ran 2 x 10 minutes off a 150 second recovery. I was using my short mile route running out and back for the 10 minutes. My times were 10:22 and 10:08. I should mention that conditions were perfect today - no wind and bathed in winter sunshine. Happy with that and a good tune-up for the race on Sunday.
I finished off with a 3.5km warm-down. All up 13.0kms.
Today I did some quicker stuff. After a 3.5km warm-up I ran 2 x 10 minutes off a 150 second recovery. I was using my short mile route running out and back for the 10 minutes. My times were 10:22 and 10:08. I should mention that conditions were perfect today - no wind and bathed in winter sunshine. Happy with that and a good tune-up for the race on Sunday.
I finished off with a 3.5km warm-down. All up 13.0kms.
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