Another easy run of 9.5kms in 39:18 (4:08's).
We played a challenge darts match tonight with another local team. I won both my pairs and singles but it was more of a piss-up with the darts playing second fiddle. Home at 3am with a belly full of Guinness.
Friday, September 07, 2012
Thursday, September 06, 2012
Claremorris Double
I had to drive to Claremorris today to take the car in for a service. I had 2 hours to kill so that was my window for the daily run. Not knowing the area I decided to run the Claremorris 5 mile course used in the Mayo League. I started from the lights cutting the distance down to 7.4kms. I completed the first "lap" in 32:49 and then completed it a second time in 32:31. Total 1:05:20 for 14.8kms (4:25's).
A really tough course. Probably made a bit worse today by a strong wind.
A really tough course. Probably made a bit worse today by a strong wind.
Wednesday, September 05, 2012
Feet
Some more easy stuff today. I ran 11.1kms in 47:07 (4:15's). Legs feel a good bit better after the rub.
Apparently I've got the most disgusting feet in the world. Those fish that suck of the dead skin would have a mighty feed on my plates. Perhaps time to go visit a podiatrist as they are not a pretty sight at the moment...
Apparently I've got the most disgusting feet in the world. Those fish that suck of the dead skin would have a mighty feed on my plates. Perhaps time to go visit a podiatrist as they are not a pretty sight at the moment...
Tuesday, September 04, 2012
Massage
I should have got a rub about a week before the half. I had a few little niggles that I chose to ignore - stupid really. So instead I opted for one today. The legs were very tight so that automatically amps up the pain factor. But I never complained once - well not much...
No run today. A much needed break.
No run today. A much needed break.
Monday, September 03, 2012
Sore
I ran a local loop of 9.5kms in 42:27. The legs felt fine but my blistered feet were giving me a lot of grief. I had to resort to a bit of DIY surgery on some blood blisters when I got back home - not pleasant.
Post race last night there was a little bit of celebrating with Fintan...left the pub at 1:30am and in bed by 2. I just love the pub.
Post race last night there was a little bit of celebrating with Fintan...left the pub at 1:30am and in bed by 2. I just love the pub.
Sunday, September 02, 2012
National Half Marathon 2012
Only a short trip to Athenry for me - less than 15 minutes. The weather looked okay - very little wind which was pleasing and the temperature was around 17 degrees for the start of the race at 1pm.
I registered, did a short warm-up of around a mile and it was time to line up at the start. Lots of quality all around - you'd expect that at the nationals. I suppose I was a little nervous if the truth be told but that soon disappeared when the starters gun sounded.
The first couple of miles and I tried to settle into my running. I was by myself - the group in front were going too quick and I didn't want to slow so I just stuck to my own pace. The first couple of mile splits and I was on track and after making a couple of turns we were onto the main part of the course which is used for the Athenry 10km. Around the 3 mile mark I was joined by a couple of runners who had worked up from behind - my old sparring partner John Byrne and Garrett Coughlan who I had a good race with at the Balla 10km. That was great as it was much easier running with company but at the same time I seemed to be working really hard to maintain my pace.
Not much to report for the next few miles. I stayed with the group and the pace was about right but I was really starting to struggle. It seemed very warm and humid and I was sweating a lot. I had to take water at the drinks station to try and cool down. The long road back to town and I spent some time at the front of the group and as we approached the 10km clock our time was 33:36 which was exactly where I wanted to be. The trouble being there was no chance of me maintaining that pace...
The long climb back up to the water tower before the nice downhill section to the finish area and we now had one more lap to cover. John was at the front with me and Garrett in pursuit and as we made the turn for the start of the second lap I was really starting to feel it - not helped as we were presented with a long drag that seemed to be eternal. Some time after the 7 mile marker and I was done for - I just had no battle in me and had to be content with letting the other 2 work away. This was really disappointing as I put up no fight whatsoever. Pathetic effort from yours truly.
The next few miles and I was in no mans land. I was taking more water to try and cool down and I knew I was slowing. I got to 10 miles and by this stage I wanted it to be all over. After making the last turn before the long run back to town I knew I was being caught from a couple of runners from behind. Sure enough by 11 miles they had caught me and this was my final throw of the dice to try and hang on to them. Somehow I managed to find a bit and I hung onto the back of them for a mile or so.
I started the last climb and I felt a bit better and with the 3 of us in our own private battle for line honours the pace lifted for the run to the finish line. The last section was a bit of a blur but just before the final bend I started sprinting for home and I was somehow leading the charge. Then a new runner came out of nowhere and almost caught me in the last 50m but I somehow managed to hold him off...
I finished up in 13th position in a gun time of 1:12:17 and a net time of 1:12:14. I managed to win the men's V40 category and was also part of the winning men's masters 35+ team for the Galway City Harriers. Two gold medals which was fantastic but I'm still left more than a little disappointed with my own run.
I'm not sure what happened. I don't think I can blame the course as I rate it a good fair course for a championship race. Perhaps the humidity was the main culprit - I seemed to really struggle with this and it wouldn't be the first time I've slowed in these types of conditions. Here is the race report from the Athletics Ireland website.
I finished up with a very slow 2km warm-down. All up 24.7kms for the day and 73.3kms for the week. Blisters the size of France on both feet. Very sore - how did that happen?
Here are the sorry splits:
1m 5:17
2m 5:21
3m 5:25
4m 5:34
5m 5:22 (26:59)
6m 5:31
8m 11:08
9m 5:35
10m 5:46 (28:00)
11m 5:38
12m 5:39
13.1m 5:58
Total 1:12:14
Congratulations to John Byrne who had a super run to finish in 1:11:05. He managed to maintain the pace all the way to the finish and I only wish I could have helped him out a bit more! My team mate Fintan also had a super run clocking 1:13:40 in his debut half; whilst the 3rd member of our team Gerry Carty also clocked a PB in a time of 1:19:42. Michael Shannon ran brilliantly and is going from strength to strength lowering his PB to 1:08:33 in finishing 4th overall. Brian Furey also ran brilliantly breaking the 1hr 13 mark. With people running PB's all around me it may be that I just had an off day? Not sure....I certainly welcome any feedback from other runners on their experiences of the day.
Here are a few photos I've harvested from various sources (thanks to Jane/Gerry/Tom/Edenhill).
Myself and John - he is looking very mean with his new go faster haircut. It worked:
This one includes Garrett in the background:
The sprint finish running nice and relaxed:
And the presentation:
I registered, did a short warm-up of around a mile and it was time to line up at the start. Lots of quality all around - you'd expect that at the nationals. I suppose I was a little nervous if the truth be told but that soon disappeared when the starters gun sounded.
The first couple of miles and I tried to settle into my running. I was by myself - the group in front were going too quick and I didn't want to slow so I just stuck to my own pace. The first couple of mile splits and I was on track and after making a couple of turns we were onto the main part of the course which is used for the Athenry 10km. Around the 3 mile mark I was joined by a couple of runners who had worked up from behind - my old sparring partner John Byrne and Garrett Coughlan who I had a good race with at the Balla 10km. That was great as it was much easier running with company but at the same time I seemed to be working really hard to maintain my pace.
Not much to report for the next few miles. I stayed with the group and the pace was about right but I was really starting to struggle. It seemed very warm and humid and I was sweating a lot. I had to take water at the drinks station to try and cool down. The long road back to town and I spent some time at the front of the group and as we approached the 10km clock our time was 33:36 which was exactly where I wanted to be. The trouble being there was no chance of me maintaining that pace...
The long climb back up to the water tower before the nice downhill section to the finish area and we now had one more lap to cover. John was at the front with me and Garrett in pursuit and as we made the turn for the start of the second lap I was really starting to feel it - not helped as we were presented with a long drag that seemed to be eternal. Some time after the 7 mile marker and I was done for - I just had no battle in me and had to be content with letting the other 2 work away. This was really disappointing as I put up no fight whatsoever. Pathetic effort from yours truly.
The next few miles and I was in no mans land. I was taking more water to try and cool down and I knew I was slowing. I got to 10 miles and by this stage I wanted it to be all over. After making the last turn before the long run back to town I knew I was being caught from a couple of runners from behind. Sure enough by 11 miles they had caught me and this was my final throw of the dice to try and hang on to them. Somehow I managed to find a bit and I hung onto the back of them for a mile or so.
I started the last climb and I felt a bit better and with the 3 of us in our own private battle for line honours the pace lifted for the run to the finish line. The last section was a bit of a blur but just before the final bend I started sprinting for home and I was somehow leading the charge. Then a new runner came out of nowhere and almost caught me in the last 50m but I somehow managed to hold him off...
I finished up in 13th position in a gun time of 1:12:17 and a net time of 1:12:14. I managed to win the men's V40 category and was also part of the winning men's masters 35+ team for the Galway City Harriers. Two gold medals which was fantastic but I'm still left more than a little disappointed with my own run.
I'm not sure what happened. I don't think I can blame the course as I rate it a good fair course for a championship race. Perhaps the humidity was the main culprit - I seemed to really struggle with this and it wouldn't be the first time I've slowed in these types of conditions. Here is the race report from the Athletics Ireland website.
I finished up with a very slow 2km warm-down. All up 24.7kms for the day and 73.3kms for the week. Blisters the size of France on both feet. Very sore - how did that happen?
Here are the sorry splits:
1m 5:17
2m 5:21
3m 5:25
4m 5:34
5m 5:22 (26:59)
6m 5:31
8m 11:08
9m 5:35
10m 5:46 (28:00)
11m 5:38
12m 5:39
13.1m 5:58
Total 1:12:14
Congratulations to John Byrne who had a super run to finish in 1:11:05. He managed to maintain the pace all the way to the finish and I only wish I could have helped him out a bit more! My team mate Fintan also had a super run clocking 1:13:40 in his debut half; whilst the 3rd member of our team Gerry Carty also clocked a PB in a time of 1:19:42. Michael Shannon ran brilliantly and is going from strength to strength lowering his PB to 1:08:33 in finishing 4th overall. Brian Furey also ran brilliantly breaking the 1hr 13 mark. With people running PB's all around me it may be that I just had an off day? Not sure....I certainly welcome any feedback from other runners on their experiences of the day.
Here are a few photos I've harvested from various sources (thanks to Jane/Gerry/Tom/Edenhill).
Myself and John - he is looking very mean with his new go faster haircut. It worked:
This one includes Garrett in the background:
The sprint finish running nice and relaxed:
And the presentation:
Saturday, September 01, 2012
Power of 10
Nothing planned today. Just an early night...
I stumbled upon this website recently. It's a UK database of running results and my profile can be found here
It seems that most UK results will be automatically included. I have submitted some of my recent performances from Ireland after they were verified by the site owners.
You can look up just about any runner who is registered with a UK running club. The really useful feature is the rankings that you can see at the bottom right hand side of the page. These are constantly updated each week so you can see how you fare against all the other runners in the UK.
Another really useful feature of this website is the partnership with RunBritian. If you click on the banner just above the rankings section it takes you through to this sister site. RunBritian have developed an algorithm that takes into account recent performances, race distance and terrain, age and course difficulty to calculate your running handicap (similar to a golf handicap). Most people will be in the range of 0 to 36 but it is possible to have a negative handicap (they describe this as the elites which is a bit of a joke as I'm only an old hack). My current handicap is -1.6 and this is recalculated after each race performance. Interestingly this places me 417th on the UK national ladder and 14th in the V40 age group.
Just looking at the top of the national ladder there are no surprises with Mo Farah and Andy Baddeley taking out the top 2 spots (handicaps of -6.2 and -5.7 respectively). For anyone who runs in the UK this is an excellent site and I'm surprised I haven't heard about it before. I'd be interested in any feedback if there are other people who have used these tools.
I stumbled upon this website recently. It's a UK database of running results and my profile can be found here
It seems that most UK results will be automatically included. I have submitted some of my recent performances from Ireland after they were verified by the site owners.
You can look up just about any runner who is registered with a UK running club. The really useful feature is the rankings that you can see at the bottom right hand side of the page. These are constantly updated each week so you can see how you fare against all the other runners in the UK.
Another really useful feature of this website is the partnership with RunBritian. If you click on the banner just above the rankings section it takes you through to this sister site. RunBritian have developed an algorithm that takes into account recent performances, race distance and terrain, age and course difficulty to calculate your running handicap (similar to a golf handicap). Most people will be in the range of 0 to 36 but it is possible to have a negative handicap (they describe this as the elites which is a bit of a joke as I'm only an old hack). My current handicap is -1.6 and this is recalculated after each race performance. Interestingly this places me 417th on the UK national ladder and 14th in the V40 age group.
Just looking at the top of the national ladder there are no surprises with Mo Farah and Andy Baddeley taking out the top 2 spots (handicaps of -6.2 and -5.7 respectively). For anyone who runs in the UK this is an excellent site and I'm surprised I haven't heard about it before. I'd be interested in any feedback if there are other people who have used these tools.
Friday, August 31, 2012
Taper done
Last run today before Sunday's race. A very leisurely 7.1kms in 31:20 (4:25's). The legs feel tired so I'm hoping with a day off tomorrow I'll freshen up nicely. Lots of stretching between now and then.
No beer for 5 days now. That's my best effort since the last few days before the London Marathon. I dare say come Sunday evening I'll be putting that right.
No beer for 5 days now. That's my best effort since the last few days before the London Marathon. I dare say come Sunday evening I'll be putting that right.
Thursday, August 30, 2012
Last test
I ran the same loop for the 3rd time this week. I dropped in a quick mile (5:26) at race pace just to see how it felt mid-run and it didn't feel particularly good. A slight uphill and wearing the heavy runners will do that. Overall time 40:22 for 9.5kms so if you back out the quick mile, the rest of the run was at a snails pace.
Wednesday, August 29, 2012
Midweek musing
The same run as Monday. It had been showering all day but I somehow managed to stay dry during my run. Time 38:56 (4:06's).
Starting to think a bit about the race now. I think sub 71 is a realistic target. That equates to 3:22/km pace or back to back 10kms of 33:39. Not forgetting that pesky extra 1.1km at the end. Wait up, here's me working in metric and I think the course will be marked in miles. Okay, 5:25/mile pace should do the trick.
Starting to think a bit about the race now. I think sub 71 is a realistic target. That equates to 3:22/km pace or back to back 10kms of 33:39. Not forgetting that pesky extra 1.1km at the end. Wait up, here's me working in metric and I think the course will be marked in miles. Okay, 5:25/mile pace should do the trick.
Tuesday, August 28, 2012
2km, 2 x 1km, 5 x 400m
Track session. Quite windy and the threat of rain. Bog standard warm-up of 3.5kms and then into the session outlined in the title. We were to get 90 seconds recovery after the 2km and the 1kms, then 60 seconds between the 400's. Quite generous. The speed was to be target 10km, 5km and 3km pace as we dropped down the distances.
Here were the times:
2km 6:23 (3:14,3:09)
2 x 1km 3:01, 3:01
5 x 400m 71, 72, 71, 72, 70
Probably pushed the 1kms a little too hard. But after that the last 400m reps felt very comfortable.
Same warm-down of 3.5kms. All up 13.0kms for the day.
A good session. There was a strong group of us running together tonight and everyone was ticking along nicely. Hopefully a good sign for Sunday.
Here were the times:
2km 6:23 (3:14,3:09)
2 x 1km 3:01, 3:01
5 x 400m 71, 72, 71, 72, 70
Probably pushed the 1kms a little too hard. But after that the last 400m reps felt very comfortable.
Same warm-down of 3.5kms. All up 13.0kms for the day.
A good session. There was a strong group of us running together tonight and everyone was ticking along nicely. Hopefully a good sign for Sunday.
Monday, August 27, 2012
Easy week
This year so far has all been about 2 races. First the London Marathon back in April, and now the half marathon next Sunday. I've trained really hard for both races and I'm hoping for a good performance on the weekend. Always the added pressure of putting all your eggs in one basket when so much effort goes into one race...
Today was an easy short loop of 9.5kms in 38:39 (4:05's).
Today was an easy short loop of 9.5kms in 38:39 (4:05's).
Sunday, August 26, 2012
Research
I met up with Owen, Gerry and Sean out at Athenry and the purpose of the session was to run the guts of the half marathon course that was to be used next weekend at a nice relaxed pace.
The new section was the first 2 and 2/3rds miles before joining the loop that is used for the Fields of Athenry 10km which we would run the guts of twice. A beautiful morning for running and the course seemed fine. Okay there are a couple of tough drags - at the start of the closing mile with the uphill back into town, and a gradual uphill after passing the finish area for the start of the second lap. All in all it looks pretty good and fingers crossed we get some good conditions for racing (please no wind).
All up 18.3kms for the day in 1:21:15 (4:26's).
That's 87.8kms for the week. Next week I plan to take it really easy. One more track session on Tuesday then easy running to make up the balance.
The new section was the first 2 and 2/3rds miles before joining the loop that is used for the Fields of Athenry 10km which we would run the guts of twice. A beautiful morning for running and the course seemed fine. Okay there are a couple of tough drags - at the start of the closing mile with the uphill back into town, and a gradual uphill after passing the finish area for the start of the second lap. All in all it looks pretty good and fingers crossed we get some good conditions for racing (please no wind).
All up 18.3kms for the day in 1:21:15 (4:26's).
That's 87.8kms for the week. Next week I plan to take it really easy. One more track session on Tuesday then easy running to make up the balance.
Saturday, August 25, 2012
Claremorris 5 Miler
Another instalment of the Mayo League. Claremorris is tough course with a couple of big climbs, plenty of smaller drags, but a nice flat section along the main road. It was again quite windy but the weather was much cooler and for the first time in a while it wasn't humid.
I ran a couple of miles warm-up taking in the first big climb. The field looked a bit thin but I guess that's to be expected when there are so many races on at the moment. Soon the whistle sounded and I immediately went to the front with John Byrne who like me was having a final hit-out before the National Half next weekend.
Up the first big climb and I deliberately held back a little as I didn't want another mushroom cloud a la Claregalway. I tried to run as relaxed as possible and upon reaching the top we both pushed on for a nice downhill stretch through to the first mile. The wind seemed to be against us but it wasn't too bad. The second mile turned out to be my slowest of the race. A few drags to deal with and I focused on sitting in behind John. There was no surges like when we both met at Annaghdown, this time the pattern seemed to be me pulling away a little on the hills (yes you read that correctly), with John coming straight past me on the flats/downhills. I don't know what's happened but I just don't have the gears to put in the surges at the moment.
Soon we had reached the main road and it was still neck and neck. This section was quick and I was struggling to keep up with John and I let a small gap develop a few times which I then had to work hard to recover. Just before we turned off the main road I made another break for the lead but this was short-lived as we made the turn for the run back into town.
The pace was still quick and I had a feeling this was going to go down to the wire. One final turn later we had the long straight run back to the finish. At 4 miles we were greeted with a long climb and I decided to make a break. I pushed it all the way to the top of the climb and it was one of those climbs where the top always looked in sight but you never quite got there. Finally as the road flattened out I had opened up a few seconds gap and feeling good I pushed on for the final descent and flat section up to the finish (helped by the wind). I crossed the line in 26:06 for the win with John 11 seconds further back.
I felt much better about today then some of my recent performances and it's probably my best run since Annaghdown back in June. The pace felt okay and the time is only 2 seconds slower than what I ran last year on the same tough course. McM has that down as a 25:56 performance for 8km so nice to dip under 26 for the first time in a while.
I ran another couple of miles warm-down to give me 14.4kms for the day.
Here are the splits:
1m 5:11
2m 5:26
3m 5:15
4m 5:15
5m 4:59
Total 26:06
Nice to finish with a sub 5 minute mile. A "sort-of" confidence booster for next week and the last 3 miles were covered at an average pace of 3:12/km.
Out in the evening for a couple of beers and a game of darts. It was only right that I had to go and celebrate after getting back into the winners enclosure...
I ran a couple of miles warm-up taking in the first big climb. The field looked a bit thin but I guess that's to be expected when there are so many races on at the moment. Soon the whistle sounded and I immediately went to the front with John Byrne who like me was having a final hit-out before the National Half next weekend.
Up the first big climb and I deliberately held back a little as I didn't want another mushroom cloud a la Claregalway. I tried to run as relaxed as possible and upon reaching the top we both pushed on for a nice downhill stretch through to the first mile. The wind seemed to be against us but it wasn't too bad. The second mile turned out to be my slowest of the race. A few drags to deal with and I focused on sitting in behind John. There was no surges like when we both met at Annaghdown, this time the pattern seemed to be me pulling away a little on the hills (yes you read that correctly), with John coming straight past me on the flats/downhills. I don't know what's happened but I just don't have the gears to put in the surges at the moment.
Soon we had reached the main road and it was still neck and neck. This section was quick and I was struggling to keep up with John and I let a small gap develop a few times which I then had to work hard to recover. Just before we turned off the main road I made another break for the lead but this was short-lived as we made the turn for the run back into town.
The pace was still quick and I had a feeling this was going to go down to the wire. One final turn later we had the long straight run back to the finish. At 4 miles we were greeted with a long climb and I decided to make a break. I pushed it all the way to the top of the climb and it was one of those climbs where the top always looked in sight but you never quite got there. Finally as the road flattened out I had opened up a few seconds gap and feeling good I pushed on for the final descent and flat section up to the finish (helped by the wind). I crossed the line in 26:06 for the win with John 11 seconds further back.
I felt much better about today then some of my recent performances and it's probably my best run since Annaghdown back in June. The pace felt okay and the time is only 2 seconds slower than what I ran last year on the same tough course. McM has that down as a 25:56 performance for 8km so nice to dip under 26 for the first time in a while.
I ran another couple of miles warm-down to give me 14.4kms for the day.
Here are the splits:
1m 5:11
2m 5:26
3m 5:15
4m 5:15
5m 4:59
Total 26:06
Nice to finish with a sub 5 minute mile. A "sort-of" confidence booster for next week and the last 3 miles were covered at an average pace of 3:12/km.
Out in the evening for a couple of beers and a game of darts. It was only right that I had to go and celebrate after getting back into the winners enclosure...
Friday, August 24, 2012
Failed the test
A very easy 6.8kms today in 30:30 (4:29's).
Out in the evening for a meal with friends. Lets just say I have no will power whatsoever. Back to the drawing board on the non-drinking. Must try harder - and not going out would be a good starting point...
Out in the evening for a meal with friends. Lets just say I have no will power whatsoever. Back to the drawing board on the non-drinking. Must try harder - and not going out would be a good starting point...
Thursday, August 23, 2012
Passed the test
Today I did 10 minutes warm-up, then 8 x 2 mins with 2 mins float. Then 10 minutes warm-down. All up 12.7kms in just over 50 minutes.
The efforts were all in the 3:15 to 3:20 per km range. Comfortable enough I suppose. The floats were around 4 minute pace.
The readers of the blog will be pleased with my focus. I was in the pub for a meeting with the darts team and after 2 hours I managed to resist all temptation. That was until one of the lads bought me a pint just as I was about to leave and told me I had to drink it. Rude not to. Just the one (Mrs Wembley) doesn't really count right?
The efforts were all in the 3:15 to 3:20 per km range. Comfortable enough I suppose. The floats were around 4 minute pace.
The readers of the blog will be pleased with my focus. I was in the pub for a meeting with the darts team and after 2 hours I managed to resist all temptation. That was until one of the lads bought me a pint just as I was about to leave and told me I had to drink it. Rude not to. Just the one (Mrs Wembley) doesn't really count right?
Wednesday, August 22, 2012
Sore legs
Same run as Monday (11.1kms). This time much slower in 47:15. The legs felt great after the track session last night but were sore today. The shock of some quick laps will do that I suppose.
Tuesday, August 21, 2012
16 x 400 off 30 seconds
Track night. Numbers were a bit thin as the middle distance runners were taking a break. Still the usual suspects were in attendance to make sure there was no slacking off.
Usual warm-up of 3.5km. Then a few strides. The track was damp but the rain had just about held off and these was only a bit of wind on the final bend to deal with. Not bad.
This session wouldn't phase me but the short 30 seconds recovery meant that you didn't want to start too quick as there was a chance of a mushroom cloud. I decided to try and run them at 3k pace so anything around 72 seconds per lap I'd settle for. Here are my times:
73/73/72/72/71/70/71/70/71/71/70/71/71/71/71/67 (average 71)
A good set. I felt comfortable throughout until the last couple but by then you could see the finishing line. I have really missed doing this type of session and I find them much more enjoyable than the longer reps on the track. Perhaps it was just the novelty value of some shorter stuff. Anyway I plan to do more of this training next year to try and get some of my speed back.
Just a quick comment on the 30 seconds recovery. It seems more like 10 seconds....finish the lap, turn around and time to start again.
Same warm-down of 3.5kms to give me 13.4kms for the day. A good sharpening session under the belt.
Usual warm-up of 3.5km. Then a few strides. The track was damp but the rain had just about held off and these was only a bit of wind on the final bend to deal with. Not bad.
This session wouldn't phase me but the short 30 seconds recovery meant that you didn't want to start too quick as there was a chance of a mushroom cloud. I decided to try and run them at 3k pace so anything around 72 seconds per lap I'd settle for. Here are my times:
73/73/72/72/71/70/71/70/71/71/70/71/71/71/71/67 (average 71)
A good set. I felt comfortable throughout until the last couple but by then you could see the finishing line. I have really missed doing this type of session and I find them much more enjoyable than the longer reps on the track. Perhaps it was just the novelty value of some shorter stuff. Anyway I plan to do more of this training next year to try and get some of my speed back.
Just a quick comment on the 30 seconds recovery. It seems more like 10 seconds....finish the lap, turn around and time to start again.
Same warm-down of 3.5kms to give me 13.4kms for the day. A good sharpening session under the belt.
Monday, August 20, 2012
On the wagon
Usual route of 11.1kms in 44:49 (4:02's). Not feeling great but tried running a bit quicker just to get near 4 minute km pace.
Two weeks of zero alcohol comsumption starts today. I reckon I'll last until Friday if I'm lucky...
Two weeks of zero alcohol comsumption starts today. I reckon I'll last until Friday if I'm lucky...
Sunday, August 19, 2012
Almost a solo run
I started my long run at 10:30am. Running solo from Claregalway I ran to the racecourse via Carnmore and bumped into Brian Furey who was also doing a long run (Dublin based but was in Galway for the weekend and had also ran Claregalway the evening before for 5th place).
We ran a loop and a bit of the "Great Race" course together, and then I peeled off to run back to home. All up 27.1kms in 1:57:15 (4:20/km). Pleased to get that over with as I was feeling very tired at the end. I suppose it's explainable when you consider that you've covered more than the marathon distance well inside the space of 24 hours.
I make that 100.6kms for the week. A decent 7 week block of training behind me now averaging over 100kms per week during that time. I'm going to wind back the volume now and try and freshen up as much as possible for the half in exactly 2 weeks time.
We ran a loop and a bit of the "Great Race" course together, and then I peeled off to run back to home. All up 27.1kms in 1:57:15 (4:20/km). Pleased to get that over with as I was feeling very tired at the end. I suppose it's explainable when you consider that you've covered more than the marathon distance well inside the space of 24 hours.
I make that 100.6kms for the week. A decent 7 week block of training behind me now averaging over 100kms per week during that time. I'm going to wind back the volume now and try and freshen up as much as possible for the half in exactly 2 weeks time.
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