The Bay Run

The weather had turned and it was back to fine rain with very little breeze. Quite pleasant to run in - especially for this type of session. The Claregalway Harriers (me, Fintan and Owen) set off  (nice and early - 7am) for a 2.4km warm-up. Then straight into a 13km tempo (1km more than last week). Straight away I was hanging onto the back of Fintan as he blasted up the hill towards Carnmore. After a tough first mile I settled into my running and gradually caught Fintan back up. But as soon as that happened he would gap me again on the next hill (I really am atrocious on the hills at the moment). That's how it continued. At about 10km onwards I started to feel a little better and we carried on with my wingman a few seconds up the road. I finished the 13km in a time of 45:22 (3:29's). Very happy with that - a very solid hit-out in most peoples books.

Finishing up with a 5.0km warm-down. All up 20.4kms for the day. That's the 4th week of doing this type of tempo session and it's more of an experiment on my behalf to see if it benefits my running. The early indication is that it is - but I guess I won't know for sure until I line up for a longer race. Maybe time to plan a half marathon in the next month or so...

I was thinking back to where it all started for me - the Bay Run in Sydney. My boss who took me over to Sydney from the UK took me out to the Bay one night. I was running in a pair of Adidas casual runners and I was weighing in at 99 kgs (that's around 15 and a half stone). I hadn't run in years and boy did it show. Needless to say he left me in my wake and I got lost finishing the loop as it had gotten dark in the time it had taken me to complete the lap. Glad to say I stuck with it and the Bay became my bog standard training run. I used to call it 7kms as it always timed like 7km but I think it's closer to 6.9km (that could have changed now as they were doing work on the Bridge when I left in 2009). I liked the fact that 2 laps gave you the City to Surf distance, 3 for a half, and 6 for a full marathon (not that I ever ran 6 laps - I think 5 was as much as I ever did). I always felt I was in good nick if I could run the laps under 28 minutes (sub 4 minute/km pace). Today's run just shows how much I've progressed since then - today I was running at around 24:30 lap pace. That said, I do miss the Bay - a beautiful place to train....

Sore legs

I could feel the track session in the old legs so took it easy today. Same run as Monday - rolling around the 11.1kms in 47:33 (4:17's). Big tempo tomorrow...

6 x 1km

Out to Dangan for a track session with Fintan and Owen. We ran a 15 minute warm-up, then straight into the session of 1km reps on the track off 90 seconds. Warm weather and no breeze (perfecto).

I ran them on feel. The first one was a bit sluggish then I seemed to settle into a nice rhythm. I was feeling comfortable then without warning I seemed to be hanging on a bit for the last couple - but by this stage I could see the finishing line and I was determined not to let the pace slide. I should mention that I was getting closer to 100 seconds recovery as we were all starting the rep together.

Times were as follows:

3:09/3:02/3:00/3:00/3:01/2:59

Then over to the pitches to watch the finish of the 5km race. Timmie had a great win cruising home for a comfortable victory. Then a 6.5km warm-down with the victor talking about what a mind-f**k it is when leading races. All up 15.9kms for the day.

Easy running tomorrow, more tempo on Thursday then an easy lead in to Sunday where it looks like I'll give the Sky Road 10km a crack (more of a mountaineering expedition I've been told)...

That is all

Local loop of 11.1kms in 46:28 (4:11's).

Something different

I met up with Timmie, Gerry and Sean for a run around the Clarinbridge/Craughwell area. We started at the Colga pitches and did a 2 lap course covering road and trail. The time soon passed with constant banter and we clocked up 20.4kms in 1:31:15 (4:28's). I was tired at the end - probably due to the hot conditions.

That's 89.2kms for the week. Again another good week. Three speed sessions and a longish run which should cover all the bases.

I guess I should look to race next week. I'll give the 5km series a miss and maybe race on the long weekend. Any suggestions?

The Hairdryer

With temperatures through the roof, it was hard to get motivated today. I put off the run until around 6pm and it was still very hot. Plus it was very windy. I decided to do some 5 minute efforts locally using the same location I normally use...

A 3.6km run to the start and straight into it. The first effort had all of my 3 Achilles heels covered - heat, uphill and into the wind. Despite running hard the time wasn't pretty. The return leg got a lot easier running downhill with wind behind. After this one the shirt came off (serious mode). It was a struggle but the times improved. All off 90 seconds recovery. Here you go:

5:21/4:59/5:05/4:56/5:06/4:55

Happy enough with that. In an ideal world they would all be under 5 minutes (the course is 1.53km) - but when conditions are tough then it's all about the effort level and I certainly wasn't bludging out there.

I finished up with a 2.3km warm-down to give me 14.9kms for the day.

A few pints (cider for a change) and a game of darts in the evening. I hit my first 180 in about a month - just haven't been playing or practising enough...

Resting up

No run today. I was hoping to get out on my bike for a bit of exercise but that never happened. I suppose the rest will do me good.

12km tempo run and cows

A similar run to last week plus an extra km. Out the door at 7:15am with Fintan. A 2.4km warm-up then straight into it. The tempo felt a lot more comfortable than last week - I felt good apart from the uphills! The 12km took 48:17 (3:32's). Good going - the best I've felt in training since London.

We finished up with a 5.9km warm-down. Session over just after 8:30am. That's 20.3kms for the day.

Nearly forgot, the tempo was interrupted by a herd of cows blocking the road a few kms in. We had to stop the watch for about 30 seconds whilst getting past them. Quite amusing looking back - can't recall that happening before!

Recovery run

Still feeling tired so took it really easy today. All up 11.1kms in 48:17 (4:21's). It was still warm and very windy - the first 4km took me about 80 seconds more than normal running into the wind.

The warm weather looks set to continue for the rest of the week - not complaining mind!

Craughwell 5km

Another warm day - around 18 degrees and a bit muggy. After doing a short couple of kms warm-up I was already sweating up nicely.

The horn sounded and I hit the front. I took the first km out quickly running down through the village into the breeze. I wasn't feeling great and as soon as I hit the first km marker I wanted the race to be over. Ignoring the watch I continued plugging away but I just didn't have any zip in the legs. I had opened up a decent lead but couldn't build on it. I had a decent patch for about 500m after the 3km marker but then struggled home for a time of 15:55 for the win.

I suppose the time wasn't too bad considering but I could certainly feel the race from Saturday in the legs. Then a lap warm-down with Timmie and Johnny. I got the feeling that there was a mixed bag of results out there. Some continue to improve through the series but it seems the heat slowed others. Also I don't know if it was just me but there seems to be a lot of gradual uphill in the last 4kms of this course? You probably wouldn't even notice it if you had a good run...

All up 13.0kms for the day. Here are the splits:

1km 3:01
2km 3:16
3km 3:13
4km 3:11
5km 3:15

Total 15:56

I'll give next week a miss out at Dangan and then come out firing for the last one in the series in Tuam.

Start of summer?

I wasn't going to run today but I couldn't resist doing a late run as the temperatures had shot up. I took it really easy doing a short loop of 9.5kms in 40:59 (4:19's). Race tomorrow.

Here are a couple of photos from Balla on the weekend courtesy of the Mayo AC website. This first one is just after the start; the second one in the last km where I look like I'm at deaths door...

Tough going

I met up with Timmie and Owen for a run starting at Roscam. I was feeling very shabby but the constant chat helped to pass the time. We ran out to Maree, ran most of the 5km course out there, then returned back to Roscam with an additional section on the return leg. All up 20.3kms in 1:28:34 (4:22's). That will do.

All up 85.7kms for the week. A good week with 3 decent sessions plus a longish run to finish. This week I'm considering running the 5km Tuesday night out at Craughwell. Then a longer tempo on Thursday and some shorter intervals on Saturday.

Balla 8km

A solo drive to Balla for the 8km race. It's about an hour away and the time soon passed listening to the new Human Don't Be Angry band which is Malcolm Middleton's latest project. Really good stuff.

Conditions were good. Nice and cool and a bit of a breeze. A very short warm-up of around a km, then a few strides before lining up for the off. The course was the last 8km of the 10km course. It's a rollercoaster of a course - constant ups and downs and difficult to get into any sort of a rhythm.

Myself and Roger Barrett hit the front - the same pattern as last year in the Mayo League. I took it out really hard and tried a few surges in the opening km but these were to no avail. We were running shoulder to shoulder and that's how it continued for a majority of the race. Each km was getting slower and slower and by half way I had resigned myself to holding on for a final km shoot-out. The course in the back half of the race is definitely tougher. I sat in behind Roger and even tried a few token surges on the hills which were fairly half-hearted. Okay get to 7km and try to bring it home.

As we hit the last km we were still running together. I tried to lift the pace but I didn't seem to have much in the legs today but it was enough to open up a small gap. The last 500m is downhill but it felt like an uphill and I managed to hold on crossing the line in 26:01 for the win. Very happy with the time as it felt 30 seconds or so slower. The splits tell the story:

1km 3:03
2km 3:09
3km 3:11
4km 3:19 (12:42)
5km 3:29
6km 3:21
7km 3:19
8km 3:10 (13:19)

Total 26:01

I finished up with a 5.2km warm-down to give me 14.2kms for the day. Hopefully better things to come in the remaining races in the series.

Out in the evening to watch the footy. Lots of beers consumed and wobbled home around 11pm.

Resting up

No running today - just giving the legs a break in preparation for tomorrow's race.

A few beers tonight and that's me done.

Same as last week plus 10%

The session today was a longer tempo run. Last week it was 10km so we upsized to 11km running locally in Claregalway. I ran with Fintan who arrived bright and early (being in the baking trade he is used to early mornings - clearly I am not!). After a 2km warm-up we upped the pace and ran around the back roads. The 11km wasn't particularly comfortable but I survived in a time of 39:13 (3:34's). Then a slow 3.8km run home for 16.8kms in total.

Nice to get these runs out of the way. All done by 8:30am. I'll take tomorrow off as a rest day so I have over 48 hours recovery now before I race on Saturday.

Midweek Meander

A local loop of 11.1km in 46:39 (4:12's). I could feel the track session in the legs from yesterday despite taking it easy enough. One step forwards and two steps back at the moment...

Return to the track

After a warm-up around the pitches (3.6km) it was time to make the long awaited return to the track. The session sounded fairly straight forward: 4 x 400 off a minute, 16 minute tempo, 4 x 400 off a minute (with 3 minutes either side of the tempo).
I took the session fairly easy. I decided to run a 5km tempo at 3:20/km pace and the session went as follows:

74/72/70/69
16:41 for 5km
71/69/69/69

Finishing off with a 2.0km warm-down to give me 13.8kms for the day. Job done.

Training partner Fintan notched up his first ever win in the 5km series tonight out at Loughrea. A great time of 16:16 and the first of many victories I'd say!

Still windy and some London analysis

Local loop of 9.5km in 38:47 (4:05's). The spring seems to be slowly returning to the step just in time for the track session tomorrow.

I had a good luck at my position in the London Marathon at each 5km split. Makes for some interesting reading:

5km 88th
10km 95th
15km 100th
20km 91st
Half 84th
25km 83rd
30km 74th
35km 67th
40km 59th
Full 61st

So despite a poorish second half of the race for myself, I still managed to improve 23 positions after halfway. Some of these must have been drop-outs, but that aside I must have overtaken more people than I gave myself credit for.

One other thing, looking at the positions at halfway, the splits show 27 people in the range of 1:14:00 to 1:14:59. These would be people who I ran with in the big group for the first half of the race. Of them, only 4 went on to get the sub 2:30:

sub 2:30 - 4 (quickest 2:29:12)
sub 2:31 - 3 (me in that group)
sub 2:32 - 4
sub 2:33 - 0
sub 2:34 - 4
sub 2:35 - 2
sub 2:36 - 0
sub 2:37 - 3
sub 2:38 - 0
sub 2:39 - 0
sub 2:40 - 2
2:40 and over - 4 (2:41,2:45,2:46,2:47 - all big blow-ups)
DNF - 1

Not one negative split! So what does that mean? People over-estimating their ability and going off too quick? Probably...but perhaps there is another explanation?

Decent Week

I finished the week with another easy run of 11.1kms in 45:22 (4:05's). I was feeling good today which was surprising as it was one of the windiest days that you could wish for.

That's 79.0kms for the week which isn't too bad. A good week with 2 decent sessions (5km race and 10km tempo). Time to really knuckle down next week starting with a return to the track on Tuesday, another session on Thursday, race on Saturday and long on Sunday. That structure of 3 sessions a week plus long run on Sunday is something I want to hit for the next few months.

The Early Bird

An early run with Fintan around Claregalway. A beautiful morning for a run but the legs felt a little tired - especially in the last few kms. All up 20.1km in 1:26:58 (4:20's).

Nice to have the run done and dusted by 8:30am.