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2013; Eat my dust Meno!
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Try Peppermint Tea!
I have 12 more Green Tea teabags to get through before I can justify buying more tree-hugging muck, but it will definitely be peppermint tea next time around…
(I do actually like a mint tea when I feel ill from stuffing my face with e.g. spinach and liver and or a Big Mac meal…)
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Friday 15th June
Friday rest day - starting to enjoy my Friday rest days - they are perfect breakfast, lunch and dinner dates, which in turn aid my recovery after midweek training and fuel me up for the weekend ahead… coffee and scones are pretty much up there in terms of top sports nutrition right…?!
Saturday 16th June - Tulfarris 5k Race
3.1 @ 6:51
I only decided to run this last week and it was more about mixing up training and throwing in a bit of a challenge, and less about racing or PB'ing. The race was in Tulfarris, out around the hills of the Blessington lakes. It was a fantastic scenic location which in turn, made sure it was not a PB course. I knew the field would be pretty small as most people would be running the Tulfarris Tough 10 (which is a fantastic and difficult race by all accounts), and it was - there were only 27 runners. The weather was far from appealing and there was a touch of panic when we hit Blessington and a horrendous shower of driving rain in which you couldn’t see 10 feet ahead… It had cleared up a good bit by the time the race was starting thank God. I had a decent warm up - slow jog, static stretching and strides. I lined up at the front of the racing throngs (!) and with a 5 second countdown, we were off. Four of us took off together - two guys, another lady and myself. I knew the other lady was going to be a good runner so I just decided to target her and do my best. The first kilometre was a tough uphill drag and it was a push to get down to my roughly planned 5k pace. Having to attack this at the start was always going to take it out of me. The course continued uphill for another half km or so before we got a it of respite on a flat. At this stage, the first guy had made a bit of ground and was safely ahead but still in my sights. I was in step with the lady I had set my sights on, and the other guy from our original pack had fallen off. I was working hard at this stage and knew it was going to be a race of pain - I had started hard and the goal was to hang on as long as possible. At the 2k mark, we turned onto a narrow country road - it was more of a track really - with room for one car at a time, grass growing down the middle and pretty bad surface conditions. The 3rd km was mostly uphill again - long and slow. I started to fall off the shoulder of my target and despite my best efforts to kick on a bit, she gained a few paces on me. As we rounded a corner towards the end of this km, I fully expected a downhill. Hell I fully needed a downhill. But all I saw was another uphill drag into the distance. This knocked me and started the race demons off in my head about slowing down, and knowing that I'd still do well and get a good result even if I took my feet off the pedals to get comfortable. Thankfully, my stubbornness and the fear of having to face Digs and TRR at the finish line having not given it everything, outweighed the strength of the demons and I managed to crack on. My average pace had dropped to 4:18/km at this stage and I was raging. I never thought sub-20 would be a goer on this course but I still wanted to hold pace as close as possible. There was a nice bit of downhill around the 3.5k mark which helped put a bit of life back in me - I was able to maintain pace and get a bit of a rest. Then there was one final short uphill before a nice downhill km home. I really tried to put the foot down at this stage and got the average pace down a second or two over the distance but there was only so much I could do - the tough uphills had taken their toll and the damage was done; I also started to get a stitch on the faster downhill so I had to adjust my stride and breathing which took my attention off the pace. I knew I had third place at that stage so I wasn't fighting for a position - I was still looking for as fast a time possible though. I came down the finishing straight just fighting for every second and crossed the line in 21:20 on my Garmin - 5.00km to the button. The official results have me at 20:59 but I think the Garmin tells the truth as there was no starting mat. I was third finisher, second lady and first in my category. I'm really happy with the result but won't get too big for my boots given the size of the field. HR was pretty much maxed for the entire race so I'm happy that I gave the race my best shot and left nothing out there. This was a great race, perfectly measured and well organised. Plenty of refreshments and really nice technical t-shirts. Hopefully it will gain in popularity over the coming years as it's a good one that could get really competitive. Anyway, not a PB but I think on the right course, it could translate.
3.3 @ 9:05
As a warm down, I re-ran the race route - suffice to say it was far more pleasant at recovery pace! It was actually nice to run and experience the route again. I always forget the details of a race because of the pain that is occupying the space between my ears at the time. The last mile of the 5k is the same as the last mile of the Tough 10 so as I was on my warm down, I came across some people who were struggling - I'm hardly surprised given they had just covered 9 hilly hilly miles. I assured them that once they rounded the next corner, it was all downhill from there. They picked up the pace and I ran with them for the last mile encouraging and pushing them - I would have wanted to kill me had I been struggling and listening to some eejit trotting around as fresh as a daisy, but I think the distraction was nice for some. For those who weren't enjoying me, they picked up the pace and left me for dust so I suppose that's something too…
Twas a nice recovery and the legs felt good.
8 miles total for the day incl warm up, race and warm down
Sunday 17th June
8.06 @ 8:31
I had to haul my hangover out of bed bright and early to head out to Raheny to support Digger and a few others in the 5k race. It was a lovely morning for it, and everyone ran fantastic times on what seems to have been a pretty tough course. Well done to all
By time we got home, had a fry, lounged around, went for coffee, ate some junk…it was well into the afternoon and time to go visit pops for father's day. As I was kind of stuck for time, I brought my gear with me with the intention of running home. I felt like a dog playing fetch when Digs dropped me to my parents house and left me to make my own way home on foot!! The run went surprisingly and unexpectedly well, despite my alcohol fuelled late night, busy day and post-race legs. The pace was too fast for recovery but I only did 8 miles instead of 10, and I had to get home for dinner! Enjoyed this one in the evening sun.
40.5 miles for the week - a few miles shy of the 45 planned miles, but the hard effort of the race makes up for that so I'm happy out!
I have a nice calm rest and recovery week this week, to round off a few good weeks of hard training before the goal 10k race in Dunshaughlin on Saturday evening. Legs feel pretty tired today so I do need it!
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Can I just let you know that there is no pressure on a time from me on Saturday. Brian already conceded and agreed to pay me up when in Cork (OK, we agreed he would cut his losses and pay me up €10 instead of €20).
That said the only reason he paid up is because sub 42 is a given at this stage, I predict sub 41
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Can I just let you know that there is no pressure on a time from me on Saturday. Brian already conceded and agreed to pay me up when in Cork (OK, we agreed he would cut his losses and pay me up €10 instead of €20).
That said the only reason he paid up is because sub 42 is a given at this stage, I predict sub 41
Predict away... but I'm not listening! Yee can all sh*g off and leave my poor anguished head alone!0 -
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Where will you be before the race?I reckon this will be worth seeing
If you're refferring to the pre-race b***h that you met before the Raheny 5 - then divide her by 8 and multiply by 10 plus a bit for good luck... you don't want to see this...
:Dgreat, now I'll have a crick in my neck from spending 10k checking over my shoulder...
Why do you assume you'll have to be looking over your shoulder... :rolleyes: Ha. :pac:
Sub 41 O, you know you can!
Not getting involved in this chat... I know what I want and I've gots my planRelax. Dont get yourself so worked up, keep things in perspective. I know its natural enough to feel pre race jitters but at the same time you gotta develop the ability to not let those jitters become an issue. I know people who completely psych themselves out before the race has even started, so that the end result is a sub par performance.
I just finished reading this book and theres some great stuff in it about this very subject and what to do to get the most out of yourself on race day.
http://www.amazon.co.uk/Pure-Sport-Practical-Psychology/dp/0415395585/ref=sr_1_1?s=books&ie=UTF8&qid=1340278370&sr=1-1
The more you race the more numb you become to the effects of races. It becomes automatic. But also you gotta pay attention and figure out the real reasons why you feel nervous in the first place(fear of failure, fear of success, fear of pain/discomfort). If you can that, you'll diffuse the jitters and take away their power.
Anyway good luck on saturday, gonna be there myself. I'll be the one booing at the masses of sportsworld singlets........
If you have enough hot air and energy left to boo my superior club then I suspect you'll be getting your P45 on a plate. And don't come knocking on our clubhouse door when that happens Mister!
Anyway, I'm not going to let the nerves take hold. I know exactly where they stem from... I really want to achieve something and not let myself down - the pain, discomfort and fear are all essential ingredients of what's going to get me through on Saturday I shall embrace! 0 -
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That's why I referred to selective quoting. Let's move on.:)
Cool, crossed wires and all that.
If you have enough hot air and energy left to boo my superior club then I suspect you'll be getting your P45 on a plate. And don't come knocking on our clubhouse door when that happens Mister!
Little known fact, I was an unofficial member of sportsworld for a bit last year. They very kindly took me in when training partners were very sparse in my own club for a while. I'll still be booing though..........
One bit of advice re the course, second half is definitely slower than first half so maybe worth your while putting something in the bank.0 -
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tHE vAGGABOND wrote: »What did some of you do for a living before becoming professional CL watchers
We're watching you too Mister.0 -
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Yoo hoo.....boys....I think there's a special unedited showing of the film "Starlet Fever" over on Tunney's log that you CL-pestering lads may want to check out.
CL, you'll do grand this weekend. You're tough as nails and you've got the sassy spirit and talent to go with it. Smash it!!! 0 -
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Well I had a busy weekend running- and other-wise. I guess you don’t give a hoot about the ‘otherwise’ but I’ll give a brief run down of the running bit for those interested and or with nothing better to do…
Saturday 23rd June
The Dunshaughlin 10k was on Saturday evening at 7:30pm. I had set this as a goal race a while back, but hadn’t set a goal time. Last week, the race plan was settled at aiming for 41:30. There was a bit of chopping and changing in terms of pace plan – whether to run a steady pace / aim for a negative split / go out and bank some time for a tough second half? I knew I’d have to run 4:09/km (I’m splitting just this once!) average to hit the goal, so ultimately the decision was made to try go out steady (if a little faster due to course/crowds etc) and hold on.
I had a good warm up and started well up at the front but caught behind a couple of lumbering oafs for a few hundred metres. This was alright though as I knew the pace would come down pretty quickly at the start. I went through the first 3km hitting 4:00/km give or take, and was happy out. I was really enjoying myself, the route was great, I was aiming for people and picking them off and I felt like I was really racing strong. Then things started to go downhill. That old familiar sucker punch of the pain I’ve been getting in my abdominal muscles. I had been disciplined with my nutrition throughout the day and drank plenty of fluids as I have thought it could be dehydration in the muscle. I don’t know if it’s a lack of oxygen to the muscle or if my core muscles need some strengthening up to take the harder stuff but I need to figure it out. Whatever it is though, it is severely debilitating and quite frankly, a pain in my a*s!
Anyway, I had to take the foot off the gas a bit to breathe and shake it out. At this point I was running a bearable (used loosely) pace of about 4:08. I think the clock said 20:45 as I went through 5k and I reckon that I would have broken 20 had it only been a 5k race – I wouldn’t have been afraid of being in pain for a longer period of time nor would I have been worried that if I pushed too much the pain would just blow up and cause me to stop. No matter what – I am a stubborn git and a DNF does not appeal in the slightest.
Knowing how I felt, I knew the goal time was out the window but I managed to keep trucking. Despite everything that was telling me to stop, there were stronger forces urging me on and those thoughts kept me honest. From what I remembered of the previous year, there was hill at about 6k. When I came around the corner to face it, I didn’t know what I had been so anxious about. I manage to barrel on with the head down and reckon that but for the pain, I was otherwise strong enough to have made a break for it at this point. Unfortunately, the pain was consuming everything and my average pace was just slipping one desperate second at a time. I think I was down to about 4:12 at this stage. My stomach turned a bit and I thought I was going to be sick but thinking about that now, I actually think that was pure upset and disappointment as opposed to actually having a stomach issue
I was in step with a guy listening to headphones and I just didn’t want to lose him. I put the foot down going by the 7k marker as I had this idea that if I could just get to that before him that it would be good for my soul. The back end of the race plan was to leave everything in the last 3k. I was afraid to go too early – again, for fear of the pain becoming too much and grinding me to a stabbing halt. A quick pace check and I had slipped right down to a disappointing and distressing 4:16. At 8k, my legs and my lungs and my head wanted to just go for it – I felt so strong – but it didn’t happen.
For the last km I just had to try to give it one last shot – I decided that if the pain got too much, I could crawl over the finish line. So in an effort to get something out of my race I went for it as much as my body would allow. I gave it a good push as I saw the 800m marker. Knowing that it was over, I just wanted to squeeze the last bit out of it without giving up. I knew Mr Slow and Brianderunner would be in the finishing straight and a shout out from them distracted me for a couple of seconds. I really booted down the last 100m with a quick look over my shoulder to make sure the guy I’d been in step with for the last few kms wasn’t going to pip me.
I crossed the line and waited for somebody to take my chip. Then I realised I wasn’t wearing a chip that needed removal, so I took a bottle of water, a banana and the puss on my face back to the lads to cheer on the rest the boards crew that had yet to finish. I by-passed the strawberries and cream for a number of self-loathing reasons, which I of course regretted! It was great to see everyone coming across the line with fantastic PBs all round and I must take this opportunity to apologise for my mood. Despite running a great time and a PB, I had been looking forward to this race so much and I was simply I was bitterly disappointed with the result, and I found that difficult to disguise. I was genuinely delighted for all the guys and gals and pacers who had a brilliant race and again, well done to y’all! Anyway I’ve managed to get over myself and will just chalk it down as an experience.
One thing I suppose I have to take away is the comparison of how far I’ve come in a year. When I ran this race last year, I really wanted to break 50 minutes. I had a mare and crossed the line in 54:xx – the guys who had come out to watch weren’t far off sending out a search party for me – in fact, I love this - . So a good 12 minutes off the same course over 10k in one year is still some accomplishment and one which I’m very proud of. (I still want to run faster though!!!) (And actually, given how wonderfully I recovered, and how not fooked the legs were, and the absence of max HR action, I do think I can!)
10k 42:30
Sunday 24th June
Strawberry Half Marathon Pacing – 13.1 miles 1:59.29
Bright and early Sunday morning, with all thoughts of Saturday race firmly relocated to the back of my mind, I headed off to the sunny southeast with Digs, Meno and Woddle for my cherry-popping pacing gig. I was pacing the 2 hour group with Digdig in the Enniscorthy Strawberry Half Marathon and I was really looking forward to it. We got ballooned up and headed out to the start line. The weather was fantastic and the spirits were high. We had a great crowd with us on the way around and I didn’t even notice the miles ticking by, bar a quick check at each marker to make sure we were all on track. Digger is a seasoned pacer at this stage so having him was great peace of mind. I picked up a few spare bottles of water at the aid stations as well as handfuls of jellies with which I ran in and out and around the group making sure everyone was keeping well hydrated and suitably glucose fuelled. It was a warm day so I was conscious that people were taking on enough. Woddle who had hopped on our wagon for the extra support dropped off at about 9 miles and made it his personal mission to pick up a few who had dropped off the pace home in 2:15 – I have no doubt that that support was great for those who were suffering both mentally and physically and who would otherwise have thrown the towel in completely so fair play for that Wods. With a couple of miles to go, we sent on the stronger of the group, refused to let the strugglers give up, and picked up a few runners who hadn’t run with us but were well able to break the 2 hours with a bit of coaxing. We were more than happy to hold onto water belts, phones, ipods etc for those who were concentrating on the last mile - we’ve all been that soldier and I know how grateful I would be for any and every little bit of help. We were bang on time coming up the finishing straight and finished with what Digs has described as a Kodak moment - where I was running sideways roaring at/strongly encouraging our last girl to get over the line within her goal time. She did Right in between myself and Digs with a chip time of 1:59.33. Myself and Digs have a second between us on gun time but a perfectly matching chip time of 1:59.29 – a job well done I’d say
The tea and sandwiches and catch up with the lads afterwards was great too. Thanks, as always, to Marthastew who came up trumps with a delivery of baked goods – I’m getting to used to this treatment… I don’t think we’d like to see what might happen if I wasn’t handed a delicious home made treat after a race from now on… :-/
I have to say, I thoroughly enjoyed this race. It was a fantastic opportunity and I don’t underestimate for the second how lucky I am to be in a position to help some people reach their goals. It wasn’t so long ago that I was falling over a HM finish line in tears of joy and pain, having broken that 2 hour barrier; and it will be a long time before I forget how awesome it felt! It’s also a great way to get some good training miles covered with a change of scenery. I am really looking forward to pacing Clontarf in a couple of weeks now. 0 -
Well done you, you were a natural. You're also being a bit too kind to me. I think if any of the pacees had of looked at me at 9 miles they would not have been instilled with a lot of confidence but you're right running/walking with those who had earlier dropped of the bus was very enjoyable. 0
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