I ventured out at lunchtime into the cold and wind. Bloody hell this weather is pretty ordinary - still feels like the middle of winter and it hasn't climbed above 6 or 7 degrees for a couple of weeks...
An out and back run. I headed up towards Oranmore into the wind running 4:27's. I turned on 42 minutes and ran back home running sub 4:10's (slightly longer route). Total 19.4kms in 1:23:11 (4:17's). Felt pretty good considering I'd raced the day before.
That's 85.5kms for the week. The rest of the day was spent with the paintbrush in the hand - yes more decorating...then a beer in the hand - yes more drinking.
Sunday, March 31, 2013
Saturday, March 30, 2013
Colemanstown 10km
Twelve months ago I set my 10km road PB at this race. I felt I was in good shape and was certainly looking forward to getting under 33 again. Well that didn't happen and I ran a very disappointing 33:39.
Okay it was another tough old day conditions-wise. Very similar to the C10 from the previous week with low temperatures and a stiff wind. The first 4km were ran right into the breeze and after running a decent first km, I then started to struggle and by the time I reached 4km I had nothing left for the run home. Through 5km in 16:52 and despite all my efforts I couldn't get the km splits under 3:20 - even with the wind on the back.
Despite a poor run I still managed to claim the win, with GCH teammates Owen and Gearoid in 2nd and 3rd place. Okay so not the time I was looking for but I won't let that detract from this great event. It's a real gem and great value with each competitor receiving a head-torch. Plus a spread afterwards that was fantastic.
All up 15kms with warm-up and down. I hope this event goes from strength to strength and I'll certainly pencil this race in again for next year. Fingers crossed we get better conditions!
Here are the splits:
1km 3:16
2km 3:20
3km 3:24
4km 3:34
5km 3:18 (16:52)
6km 3:20
7km 3:23
8km 3:21
9km 3:22
10km 3:21 (16:47)
Total 33:39
Okay it was another tough old day conditions-wise. Very similar to the C10 from the previous week with low temperatures and a stiff wind. The first 4km were ran right into the breeze and after running a decent first km, I then started to struggle and by the time I reached 4km I had nothing left for the run home. Through 5km in 16:52 and despite all my efforts I couldn't get the km splits under 3:20 - even with the wind on the back.
Despite a poor run I still managed to claim the win, with GCH teammates Owen and Gearoid in 2nd and 3rd place. Okay so not the time I was looking for but I won't let that detract from this great event. It's a real gem and great value with each competitor receiving a head-torch. Plus a spread afterwards that was fantastic.
All up 15kms with warm-up and down. I hope this event goes from strength to strength and I'll certainly pencil this race in again for next year. Fingers crossed we get better conditions!
Here are the splits:
1km 3:16
2km 3:20
3km 3:24
4km 3:34
5km 3:18 (16:52)
6km 3:20
7km 3:23
8km 3:21
9km 3:22
10km 3:21 (16:47)
Total 33:39
Friday, March 29, 2013
Good Friday
No running today.
Followed my normal pre-race routine of having a beer. Well 5 to be exact...
Followed my normal pre-race routine of having a beer. Well 5 to be exact...
Thursday, March 28, 2013
Mixed bag
A longer run today. Again I was feeling pretty good. I got as far as Carnmore Cross and someone was waving out at me from a car. Not wearing my glasses it took me a while to recognise that it was my brother-in-law. I ran a bit further down the road and he had doubled back and pulled the car over to meet me. I must say I was quite glad of a few minutes break as there was another stiff wind today. Next thing I'm meeting his work colleagues having my photo taken (he's a Dublin based newspaper editor). Quite bizarre really but helped to break up the run!
All up 14.7kms in 1:02:13 (4:14's). No more running now until the race on Saturday.
I played 4 frames of snooker in the evening. Lots of small breaks but I couldn't get beyond 30...
All up 14.7kms in 1:02:13 (4:14's). No more running now until the race on Saturday.
I played 4 frames of snooker in the evening. Lots of small breaks but I couldn't get beyond 30...
Wednesday, March 27, 2013
Sky
Another easy trot - legs felt good today so that's a good sign. Total 11.0kms in 45:47 (4:10's). Cold as.
The new TV/darts/play room is just about done. Just waiting on some furniture. The Sky subscription has gone through the roof as we now have the HD package, plus an extra box, plus additional channels so I can watch the snooker on Eurosport. Watching darts in high definition is the way forward...
The new TV/darts/play room is just about done. Just waiting on some furniture. The Sky subscription has gone through the roof as we now have the HD package, plus an extra box, plus additional channels so I can watch the snooker on Eurosport. Watching darts in high definition is the way forward...
Tuesday, March 26, 2013
12 x 400m and 1 x 2km
A trip to the track. Numbers were down as most people had been racing and I took the opportunity to run a session in cruise mode rather than all out. I decided on some 400's off a minute and thought that if I could get round in 72's feeling good that would do. Here's how it went:
76/73/73/73/72/72/71/72/72/72/72/71
I had to work a bit harder than I would have liked to get the times down so I guess I was still recovering from the 10 miler. After completing the set I jumped into a group for 5 laps (2km) at sub 3:30/km pace which felt nice and easy.
Another freezing cold night but no wind so pretty good conditions. All up 15.9kms with warm-up and down. The plan is to race again on Saturday (10km), then I'll run the National 10km in Dublin on April 14th at the Phoenix Park as part of the Great Ireland Run. Yes my new plan is to race more...
76/73/73/73/72/72/71/72/72/72/72/71
I had to work a bit harder than I would have liked to get the times down so I guess I was still recovering from the 10 miler. After completing the set I jumped into a group for 5 laps (2km) at sub 3:30/km pace which felt nice and easy.
Another freezing cold night but no wind so pretty good conditions. All up 15.9kms with warm-up and down. The plan is to race again on Saturday (10km), then I'll run the National 10km in Dublin on April 14th at the Phoenix Park as part of the Great Ireland Run. Yes my new plan is to race more...
Monday, March 25, 2013
Back to the drawing board
An easy run today to flush out the legs after yesterday. Still absolutely freezing cold - I can't remember it being this cold at any point through winter. Time 40:31 for 9.5kms (4:16's).
Here is a great shot courtesy of Francis at Eirefoto. It's one of those rare moments when I'm actually in front of Michael Shannon. I should mention he missed the start so it was basically a handicap start...
Here is a great shot courtesy of Francis at Eirefoto. It's one of those rare moments when I'm actually in front of Michael Shannon. I should mention he missed the start so it was basically a handicap start...
Sunday, March 24, 2013
Craughwell 10
This race report is going to be short and sweet. Arrived to very cold and windy conditions (as was expected). Only 3 degrees and with the wind chill factor it was effectively below zero. I did a shortish warm-up with Sean down to the start (approx 1.6kms) and soon we were all lining up ready for the race.
The horn sounded and I settled in behind Gerry Ryan and Mick Clohisey for the first 400m. They soon started to work away from me and by the time I hit the first mile marker they were well up the road. With the wind on the back and the downhill start it made for a very quick pace but I knew in the back of the mind that the second half of the race was going to get nasty.
Just after the mile and Mick Shannon came flying past me. He had missed the start and was running everyone down. I tried to stay with him for a mile but was fighting a losing battle so I went back into running solo mode. As each mile ticked by I seemed to be slowing and by the time I went through 5 miles the wind started to become a real factor.
I tried everything to keep the pace up - changing which side of the road I was running on to try and find shelter, shortening the stride, bending lower. Nothing seemed to be working. It's a great advantage having long legs but on a day like today I was doing my best impression of a sail and I was tacking along at best.
Through 10km in 33:20 so still good at this point but with the benefit of the wind I should probably have attacked more and gone through in sub 33. The last 4 miles were very difficult and I fought a losing battle with my motivation and concentration. A bit of shelter from the wind down the country lane between 8 and 9 miles but really struggled on the long uphill climb to the school to the finishing line eventually crossing the timing mat in 55:13 for 4th place.
One of those days where it didn't happen for me. The only positive is that the shin seemed fine and I don't think the race has taken too much out of me. The conditions didn't seem to bother some people with some fine PB's recorded. Chris, Sean and Dee all fell into that category with some great performances. Well done.
For the record Mick Clohisey won the race in 51:16, Mick Shannon was 2nd in 52:19 and Gerry Ryan 3rd in 52:38 (then a big gap back to me!).
A 2km warm-down and a quick dash home to climb into the warm shower. All up 19.7kms for the day and 58.4kms for the week.
Here are the splits:
Mile 1 5:03
Mile 2 5:14
Mile 3 5:18
Mile 4 5:19
Mile 5 5:36 (26:30)
Mile 6 5:39
Mile 7 5:44
Mile 8 5:47
Mile 9 5:43
Mile 10 5:40 (28:43)
Total 55:13
The horn sounded and I settled in behind Gerry Ryan and Mick Clohisey for the first 400m. They soon started to work away from me and by the time I hit the first mile marker they were well up the road. With the wind on the back and the downhill start it made for a very quick pace but I knew in the back of the mind that the second half of the race was going to get nasty.
Just after the mile and Mick Shannon came flying past me. He had missed the start and was running everyone down. I tried to stay with him for a mile but was fighting a losing battle so I went back into running solo mode. As each mile ticked by I seemed to be slowing and by the time I went through 5 miles the wind started to become a real factor.
I tried everything to keep the pace up - changing which side of the road I was running on to try and find shelter, shortening the stride, bending lower. Nothing seemed to be working. It's a great advantage having long legs but on a day like today I was doing my best impression of a sail and I was tacking along at best.
Through 10km in 33:20 so still good at this point but with the benefit of the wind I should probably have attacked more and gone through in sub 33. The last 4 miles were very difficult and I fought a losing battle with my motivation and concentration. A bit of shelter from the wind down the country lane between 8 and 9 miles but really struggled on the long uphill climb to the school to the finishing line eventually crossing the timing mat in 55:13 for 4th place.
One of those days where it didn't happen for me. The only positive is that the shin seemed fine and I don't think the race has taken too much out of me. The conditions didn't seem to bother some people with some fine PB's recorded. Chris, Sean and Dee all fell into that category with some great performances. Well done.
For the record Mick Clohisey won the race in 51:16, Mick Shannon was 2nd in 52:19 and Gerry Ryan 3rd in 52:38 (then a big gap back to me!).
A 2km warm-down and a quick dash home to climb into the warm shower. All up 19.7kms for the day and 58.4kms for the week.
Here are the splits:
Mile 1 5:03
Mile 2 5:14
Mile 3 5:18
Mile 4 5:19
Mile 5 5:36 (26:30)
Mile 6 5:39
Mile 7 5:44
Mile 8 5:47
Mile 9 5:43
Mile 10 5:40 (28:43)
Total 55:13
Saturday, March 23, 2013
Heart screening
No running today.
Myself and the good wife went into town for a free heart screening test. All went well with my resting heart rate at 42 (lowest of the day). BMI of 22 and in the words of the doctor "if everyone was as fit as you I'd be out of a job".....
Did tell a few fibs though on daily alcohol consumption...
Still bloody cold and windy.
Myself and the good wife went into town for a free heart screening test. All went well with my resting heart rate at 42 (lowest of the day). BMI of 22 and in the words of the doctor "if everyone was as fit as you I'd be out of a job".....
Did tell a few fibs though on daily alcohol consumption...
Still bloody cold and windy.
Friday, March 22, 2013
Windy Miller
Another very easy paced trot - 9.5kms in 42:21 (4:27's). No sharp pain in the shin to report but you'd expect that at the slower speed. I fear that could be different when I hit full flow in Sunday's race.
Weather has been far from ideal the last couple of days. Bloody windy and wet - these conditions would rule out any quick times on Sunday. Perhaps I'm best of forgetting the race on Sunday and going on all-dayer instead...
Weather has been far from ideal the last couple of days. Bloody windy and wet - these conditions would rule out any quick times on Sunday. Perhaps I'm best of forgetting the race on Sunday and going on all-dayer instead...
Thursday, March 21, 2013
Sore shin
I noticed a sharp pain at one point in the front of my left shin at track on Tuesday which I chose to ignore. I could then feel it again yesterday. Today it's still there and is starting to give me cause for concern. I hope it's not a dreaded stressie but that's probably just me fearing the worst. I took it really easy today and just knocked out a very sedate 6.7kms in 30:01 (4:29's).
On closer inspection there is certainly a very sore spot on the inside of my left shin which has me wincing if I press it hard. Hopefully a few easy days and it will come good...
On closer inspection there is certainly a very sore spot on the inside of my left shin which has me wincing if I press it hard. Hopefully a few easy days and it will come good...
Wednesday, March 20, 2013
Moving on
I bounced back after yesterday's below par performance and felt really good today. The legs felt fresh and you wouldn't know I'd done a session the day before. Strange. I'm still coughing away but hopefully the lungs will clear in time for the weekend. All sorts of germs flying round in our house with the wife and kids both struggling the last week so I guess I may have copped a bit of it also.
9.5kms in 39:26 (4:09's) and perfect cool conditions for running.
9.5kms in 39:26 (4:09's) and perfect cool conditions for running.
Tuesday, March 19, 2013
6 x 800m off 2 mins
Some quick running at the track to sharpen up before the 10 miler on Sunday. The plan was to start out around 2:24 for the 800's, and then work them down to sub 2:20 for the last couple.
A warm-up around the block and a couple of laps of the track, then into the groups with me running with Keith. I was to take out the first lap, then Keith would take over for the second one. Conditions were pretty good - dry and a bit of a stiff headwind on the back straight. One problem is that the floodlights had failed on the final bend so you were basically running in the dark - didn't bother me though but there were some understandable safety concerns!
Here are the times:
2:26/2:20/2:23/2:22/2:20/2:21
I never felt good during this session despite the long recovery. The first one was poor but bounced back nicely for the second one. But after that I seemed to die after the first 400m and had nothing left to bring it home (especially the last rep where Keith left me for dead). I was coughing up all sorts of nasty stuff and my right ear seemed blocked so I'll put it down to me not feeling great and move on. Not the confidence booster I was looking for before the race but the times were still pretty good - just not what I thought I was capable of after a decent block of training.
Another warm-down around the roads to give me 13.0kms for the day. Easy running for the rest of the week with another rest day planned for Saturday.
A warm-up around the block and a couple of laps of the track, then into the groups with me running with Keith. I was to take out the first lap, then Keith would take over for the second one. Conditions were pretty good - dry and a bit of a stiff headwind on the back straight. One problem is that the floodlights had failed on the final bend so you were basically running in the dark - didn't bother me though but there were some understandable safety concerns!
Here are the times:
2:26/2:20/2:23/2:22/2:20/2:21
I never felt good during this session despite the long recovery. The first one was poor but bounced back nicely for the second one. But after that I seemed to die after the first 400m and had nothing left to bring it home (especially the last rep where Keith left me for dead). I was coughing up all sorts of nasty stuff and my right ear seemed blocked so I'll put it down to me not feeling great and move on. Not the confidence booster I was looking for before the race but the times were still pretty good - just not what I thought I was capable of after a decent block of training.
Another warm-down around the roads to give me 13.0kms for the day. Easy running for the rest of the week with another rest day planned for Saturday.
Monday, March 18, 2013
Taper week
No running today. Still painting...
I conveniently forgot to mention the final of the Clare River Darts League that was played out on Saturday night. We played at a neutral venue (Keanes in Athenry) and the final was a slightly longer format of best of 5 legs for the 6 x singles and 3 x pairs.
Our team went 3-0 down, with yours truly playing next and I managed a win to get us back into the match. We also won the next game to get us back to 3-2 but then we lost the last single game meaning we had to win all 3 pairs games to win the match. I played first with Sean and we managed another win to get us back to 4-3 but then we lost the next match in a deciding leg which meant we ran out 5-3 losers. A great night though and I'm sure our team will be back to have another crack next year.
I conveniently forgot to mention the final of the Clare River Darts League that was played out on Saturday night. We played at a neutral venue (Keanes in Athenry) and the final was a slightly longer format of best of 5 legs for the 6 x singles and 3 x pairs.
Our team went 3-0 down, with yours truly playing next and I managed a win to get us back into the match. We also won the next game to get us back to 3-2 but then we lost the last single game meaning we had to win all 3 pairs games to win the match. I played first with Sean and we managed another win to get us back to 4-3 but then we lost the next match in a deciding leg which meant we ran out 5-3 losers. A great night though and I'm sure our team will be back to have another crack next year.
Sunday, March 17, 2013
Ding Dong
A not so long Sunday run. A total of 14.6kms in 1:05:09. Bloody windy and tough going.
That's a total of 96.4kms for the week. Not quite cracking the ton...
Out in the evening to watch the snooker final between Ding Jinhui and Neil Robertson. The Aussie raced into a 3-0 lead only for Ding to fightback and win the match 4-3. An absolutely incredible standard of snooker with Dung recording a 99% pot success rate. I think there was a 50 break or more in every frame with Ding making a 130, plus a 98 in the decider (he went in-off the black after potting it for 105). A great night.
Saturday, March 16, 2013
5 x 5 mins off 75 secs
The aim was to run the 5 minute efforts at around target 10km pace (3:15/km). I was to run locally and on a breezy day I was to use my normal course which consisted of 3 x downhills with breeze behind, plus 2 return uphills into the wind.
A longish 20 minute warm-up and it was straight into it. Here are the stats for each 5 minute effort:
1 - 3:12/km - 1.56kms
2 - 3:19/km - 1.51kms
3 - 3:10/km - 1.58kms
4 - 3:19/km - 1.51kms
5 - 3:08/km - 1.59kms
Happy enough with that - though the uphills (2 and 4) were a real effort.
A total of 15.6kms with warm-down. Back to the decorating...
A longish 20 minute warm-up and it was straight into it. Here are the stats for each 5 minute effort:
1 - 3:12/km - 1.56kms
2 - 3:19/km - 1.51kms
3 - 3:10/km - 1.58kms
4 - 3:19/km - 1.51kms
5 - 3:08/km - 1.59kms
Happy enough with that - though the uphills (2 and 4) were a real effort.
A total of 15.6kms with warm-down. Back to the decorating...
Friday, March 15, 2013
Long weekend
More easy running. This time 13.9kms in 1:00:04 (4:19's).
A long weekend here in Ireland - I'm decorating the darts room so photos to follow when it's ready.
A long weekend here in Ireland - I'm decorating the darts room so photos to follow when it's ready.
Thursday, March 14, 2013
PTC Galway
15.2kms in 1:05:47 (4:20's).
Watching a bit of the snooker on the TV which is on here in Galway at the moment. I have tickets for Sunday's final so looking forward to that.
Watching a bit of the snooker on the TV which is on here in Galway at the moment. I have tickets for Sunday's final so looking forward to that.
Wednesday, March 13, 2013
Midweek
11.1kms in 46:56 (4:14's).
Legs not too bad after yesterday's track session. Normally I'm struggling to break 4:20's after a tough session.
Legs not too bad after yesterday's track session. Normally I'm struggling to break 4:20's after a tough session.
Tuesday, March 12, 2013
5 x (1km / 60 secs / 400m / 90 secs)
The last big track session before the Craughwell 10. Good conditions - bone dry and only a bit of breeze around. Very fortunate to have the help of Gary tonight (again) for the kms, plus Keith for the 400's.
Usual warm-up around the block then a couple of laps of the track. Straight into the session and sat behind Gary for all of the kms. That's no help to him whatsoever but hopefully I'll keep improving and will soon have the confidence to take out a few of the reps. The times were very consistent and it takes all of the hard work out of it as Gary drags you round at exactly the right pace. Basically one less thing to have to think about.
These were the times:
3:02/72/2:59/70/3:03/69/3:02/69/3:02/67
Another very pleasing session. That's 3 weeks on the trot now where I've really nailed it on the track and I feel like I'm in PB territory. Hopefully I can carry this form over onto the road in upcoming races. Perhaps I could have pushed the 400's a bit more - the coach said I should be down around 67's but that aside the times for the kms were really pleasing. Averaging 3:02's and it felt a lot more comfortable than the previous week. Pleasing signs. I should add that I used the 90 secs after each 400 to take a very slow 200m walk/stumble/jog back to the start line ready for the next km.
A warm-down of 3.7kms to give me 16.2kms for the day.
Usual warm-up around the block then a couple of laps of the track. Straight into the session and sat behind Gary for all of the kms. That's no help to him whatsoever but hopefully I'll keep improving and will soon have the confidence to take out a few of the reps. The times were very consistent and it takes all of the hard work out of it as Gary drags you round at exactly the right pace. Basically one less thing to have to think about.
These were the times:
3:02/72/2:59/70/3:03/69/3:02/69/3:02/67
Another very pleasing session. That's 3 weeks on the trot now where I've really nailed it on the track and I feel like I'm in PB territory. Hopefully I can carry this form over onto the road in upcoming races. Perhaps I could have pushed the 400's a bit more - the coach said I should be down around 67's but that aside the times for the kms were really pleasing. Averaging 3:02's and it felt a lot more comfortable than the previous week. Pleasing signs. I should add that I used the 90 secs after each 400 to take a very slow 200m walk/stumble/jog back to the start line ready for the next km.
A warm-down of 3.7kms to give me 16.2kms for the day.
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