Ballycotton 10 - sub 60 + top 100 t-shirt!

village runner · 30-12-2011 6:16pm

you seem to be running fast every day ??? May aggrevate the injury.

kaymin · 30-12-2011 6:32pm

village runner wrote: »

you seem to be running fast every day ??? May aggrevate the injury.

Maybe though I understand compartment syndrome (if that's what I have) is mostly brought on by increased muscle size as a result of high mileage. I do seem to be running faster on my runs relative to most other loggers of similar standard but then my mileage is relatively low so I'm trying to make it all count. I generally do my runs in-line with what MacMillan recommends which is as follows (based on a 29 min 5 mile which I think I'm now capable of):

Pace/Mi
Recovery Jogs 8:01 to 8:31
Long Runs 7:01 to 8:01
Easy Runs 7:01 to 7:31

Stamina Workouts
Steady-State Runs 6:11 to 6:22
Tempo Runs 5:55 to 6:11
Tempo Intervals 5:50 to 6:03

I don't really do recovery runs - I'd prefer just to go for a walk

cwgatling · 30-12-2011 7:30pm

For another look at paces, try http://www.runbayou.com/jackd.htm.

For a 29:00 min 5 miler you'd be looking at 7:34 Easy pace. You're training well, best of luck in Ballycotton.

kaymin · 01-01-2012 3:53pm

Saturday, 31 December - 12km kayak - first kayak in a couple of weeks and I seem to have lost all of my upper body fitness. I crawled around the lake for this paddle:o.

Sunday, 1 January - 6 x 1m @ RP off 90s jog recovery

Felt very tired on the warm up - heart rate was averaging 168 for 7:45 min/mile pace - I considered just doing an easy run but battled the demons and decided to start the session and see how it went. Didn't feel good doing the efforts either so I aimed just to run within myself to get them done without concerning myself with the pace. Very relieved my leg didn't act up. Overall very happy with the session - I feel I'm improving each session and will take alot of confidence from hitting good times today despite not feeling great. I look forward to doing one of these interval training runs when it's not windy:rolleyes:.

2.2 mile warm-up

Mile Avg Pace Avg HR Max HR
1 05:59 168 174
2 05:49 169 175
3 05:54 173 177
4 06:02 175 179
5 06:18 174 178
6 05:39 174 180

42 running miles for the week.

kaymin · 03-01-2012 11:20pm

Monday, 2 January - 20km kayak

Tuesday, 3 January - 4 x 1m @ RP - 10s

I hoped to do the efforts in an average of 5:45min/mile pace but the wind put paid to that and I ended up with an average 6:02 min/mile pace. Today's session is proof that you don't gain going with the wind what you lose going against the wind!

2.5 mile warm-up

Split Avg Pace Avg HR Max HR
1 05:29 170 175
2 06:46 174 177
3 06:12 171 176
4 05:42 172 177

Total 9.12 miles @ average of 6:52min / mile

kaymin · 04-01-2012 11:35pm

Wednesday, 4 January - 8.15 miles easy; Avg 7:18 min / mile; Avg HR 151

Legs were a little heavy for this. Tough Session tomorrow - 5 x 2kms at RP.

kaymin · 06-01-2012 10:17pm

Friday, 6 January - 5 x 2km at RP with 90 seconds rest

Very unmotivated for this session. I'd have postponed it til tomorrow except that I hadn't run yesterday either. Stomach was in turmoil for the last couple of efforts. Felt fairly siht throughout. Not one of my better sessions.

Split Time Dist (km) Avg Pace Avg HR Max HR
1 07:38.9 2 06:09 174 178
2 07:37.0 2 06:08 177 180
3 07:20.5 2 05:54 176 182
4 07:18.8 2 05:53 177 181
5 07:32.5 2 06:04 174 181

bart simpson · 07-01-2012 2:46pm

kaymin wrote: »

Friday, 6 January - 5 x 2km at RP with 90 seconds rest

Very unmotivated for this session. I'd have postponed it til tomorrow except that I hadn't run yesterday either. Stomach was in turmoil for the last couple of efforts. Felt fairly siht throughout. Not one of my better sessions.

Split Time Dist (km) Avg Pace Avg HR Max HR
1 07:38.9 2 06:09 174 178
2 07:37.0 2 06:08 177 180
3 07:20.5 2 05:54 176 182
4 07:18.8 2 05:53 177 181
5 07:32.5 2 06:04 174 181

thats a great session!, id be very happy with that if i could get that, 90 seconds is not a lot of rest time!

kaymin · 07-01-2012 3:54pm

bart simpson wrote: »

thats a great session!, id be very happy with that if i could get that, 90 seconds is not a lot of rest time!

Cheers - the times aren't too bad - it's more an issue of how I felt - I'm hoping to get to a stage where running 6 minute miles during these sessions is reasonably comfortable. I wasn't comfortable at that pace for the session yesterday. Realistically i need to be running 5:52/3 per mile in Ballycotton if I'm going to come in the top 100. I am hopeful though - I'm running faster in training than I've ever run before.

Saturday, 7 January 2012 - 11 mile LSR; Avg 7:35 min / mile; Avg HR 156, muddy trails / grass

LSR today....it was slow but it wasn't very long. Hamstring on my left leg felt tight and just got tighter as the miles passed. A 30 second stretch didn't do the job so I decided to cut the run short rather than risk an injury. Probably not the wisest decision to do a LSR after a hard session anyway but I'm keen to get the mileage up a bit. I'm unlikely to run tomorrow so that's 39 miles for the week - consistent with the last 3 weeks.

bart simpson · 07-01-2012 4:04pm

kaymin wrote: »

Cheers - the times aren't too bad - it's more an issue of how I felt - I'm hoping to get to a stage where running 6 minute miles during these sessions is reasonably comfortable. I wasn't comfortable at that pace for the session yesterday. Realistically i need to be running 5:52/3 per mile in Ballycotton if I'm going to come in the top 100. I am hopeful though - I'm running faster in training than I've ever run before.

Saturday, 7 January 2012 - 11 mile LSR; Avg 7:35 min / mile; Avg HR 156, muddy trails / grass

LSR today....it was slow but it wasn't very long. Hamstring on my left leg felt tight and just got tighter as the miles passed. A 30 second stretch didn't do the job so I decided to cut the run short rather than risk an injury. Probably not the wisest decision to do a LSR after a hard session anyway but I'm keen to get the mileage up a bit. I'm unlikely to run tomorrow so that's 39 miles for the week - consistent with the last 3 weeks.

your training is going great, and the easy taper week before ballycotton will make the effort of 5:52/3 a lot easier, the t-shirt makes the challange a bit harder, im just going for sub 60.....il be really jealous if you get one:D

kaymin · 09-01-2012 10:17pm

Sunday, 8 January - slow 12km kayak

Monday, 9 January - 10.2 miles incl 6 mile tempo at RP + (10 - 20 secs); Avg 6:38 min/mile; Avg HR 169

Gentle wind out there tonight, bliss! Felt energetic this evening for the first time in a while. Happy with how I felt and the pace for the tempo which at 6:06 min/mile average is just about what I wanted to achieve.

Split Avg Pace Avg HR Max HR
1 06:17 165 172
2 06:11 169 175
3 06:10 173 177
4 06:04 175 178
5 06:02 175 177
6 05:55 176 179

Larry Brent · 10-01-2012 12:14am

kaymin wrote: »

Sunday, 8 January - slow 12km kayak

Monday, 9 January

Split Avg Pace Avg HR Max HR
1 06:17 165 172
2 06:11 169 175
3 06:10 173 177
4 06:04 175 178
5 06:02 175 177
6 05:55 176 179

Nice splits there, faster and faster each mile.

kaymin · 10-01-2012 10:30pm

Larry Brent wrote: »

Nice splits there, faster and faster each mile.

Thanks - I went out a little conservatively to make sure I finished all 6 miles though the hills actually make the effort level more consistent than the times suggest. Your plan seem to be working for me so far:).

Tuesday, 10 January 2012 - 6 miles easy; Avg 7:49 min / mile; Avg HR 147

Easy run with a couple of friends. Stiff from yesterday.

kaymin · 12-01-2012 8:20pm

Thursday, 12 January - 10 miles steady; Avg 6:46 min / mile; Avg HR 167

There was an intervals session on the schedule but i've been carrying some sort of virus the last couple of days so I decided to do a steady run instead - I'll have 8 x 1 miles at RP to look forward to on Saturday:rolleyes:

kaymin · 14-01-2012 3:59pm

Saturday, 14 January - 12.5 miles including 7 x 1 mile at RP with 90 seconds recovery jog

The bad news first....
I was supposed to do 8 x 1 mile but had to stop after the 7th due to my left calf tying up in a knot. Calf felt tight during the two runs previous to today - starts off okay but tightens more and more as the run progresses. So i did the sensible thing and cut the session short. One clear day of rest between runs hasn't been enough to resolve the problem. Ice, deep heat, a couple of days rest and maybe a trip to the physio should set it right I reckon.

The good news!
Felt strong on this run - I was running within myself for most of the efforts and am happy to say, for today at least, I didn't have to bust a gut to run 6 minute miles.

Split Avg Pace Avg HR Max HR
1 05:42 156* 178
2 05:53 130* 147*
3 06:02 135* 165
4 05:51 162* 180
5 05:51 171 179
6 06:00 169 176
7 05:59 167 177
*these HR measurements look wrong.

39 miles for the week.

bart simpson · 14-01-2012 7:16pm

kaymin wrote: »

Saturday, 14 January - 12.5 miles including 7 x 1 mile at RP with 90 seconds recovery jog

The bad news first....
I was supposed to do 8 x 1 mile but had to stop after the 7th due to my left calf tying up in a knot. Calf felt tight during the two runs previous to today - starts off okay but tightens more and more as the run progresses. So i did the sensible thing and cut the session short. One clear day of rest between runs hasn't been enough to resolve the problem. Ice, deep heat, a couple of days rest and maybe a trip to the physio should set it right I reckon.

The good news!
Felt strong on this run - I was running within myself for most of the efforts and am happy to say, for today at least, I didn't have to bust a gut to run 6 minute miles.

Split Avg Pace Avg HR Max HR
1 05:42 156* 178
2 05:53 130* 147*
3 06:02 135* 165
4 05:51 162* 180
5 05:51 171 179
6 06:00 169 176
7 05:59 167 177
*these HR measurements look wrong.

39 miles for the week.

your really flying it now kaymin, good session there,

kaymin · 14-01-2012 9:01pm

bart simpson wrote: »

your really flying it now kaymin, good session there,

Thanks - today was the best I've felt for any of these hard sessions. I think I'm too optimistic for my own good though - I've been limping around all day today so a visit to the physio is definitely needed - hopefully it won't sideline me for more than a few days. I'll be kayaking in the meantime in any case. Good luck with getting the better of your injury - best not to rush back too early (who am I to talk!).

kaymin · 18-01-2012 11:58pm

Sunday, 15 January
12km kayak - tough - managed to stay with the fast group but it was a struggle.

Monday, 16 January
Physio - i went into the physio room walking reasonably freely - a day off running on Sunday helped ease my calf greatly. I left limping though. I'm told my calf muscle feels good so I should be okay. Got the go ahead to run easy that evening but I decided against it as I think if I can't walk without limping I shouldn't go for a run:rolleyes:

Tuesday, 17 January - 6 miles steady; Avg 6:40 min / mile; Avg HR 162
Was in a bit of a rush so I ran harder than I probably should have. Didn't feel particularly good either. Stiffness in calf muscle made this an uncomfortable run - I put it down to the vigorous physio session from Monday.

Wednesday, 18 January - 10.5 miles steady; Avg 6:46 min / mile; Avg HR 164
Not much sleep last night so this was a bit of a struggle. Calf felt okay during the run but has since seized up a little so I'm limping now when I walk. Bit of a mystery why I'm suffering pain given what the physio told me. Bought a roller to see if I can sort myself out.

This week is shaping up to be a disaster - I feel I'm going off the boil by not doing any of the hard sessions. Might take tomorrow off and do a hard session Friday assuming my calf is not acting up.

Larry Brent · 19-01-2012 2:52pm

Like I said to Bart, still plenty of time. For the calf try some eccentric exercises in addition to whatever else you're doing if you're not doing them already e.g.:

Walt Reynoldís Special Achilles Strengthener
Stand facing a wall about 25-30 inches away. Balance on the right leg (foot pointing forward) and the left leg held just in front of the body. Bend the right knee ( half squat) as you do this extend the other leg forward so that the toes touch the wall. Then return to start position. Repeat this again but with the leg extending to the wall but more towards the left (diagonally). Repeat again but this time move the left foot across the body toward the wall. Now repeat all 3 movements on the other leg. Do this 4-6x to start and build to 20. You can hold weights as you get stronger.

10m race specific training is pretty tough - e.g. 3 x 3m at 10m pace is strong going. I think you need to train just to be able to do these sessions, so make sure your non-sessions days are real recovery efforts.

Best of luck.

kaymin · 24-01-2012 1:47am

Saturday, 21 January - 12.2 mile kayak

Tough kayak. Paddled well, probably because of an easy week training wise. One of my clubmates toppled into the canal - ouch.

Monday, 23 January - 8.2 miles; Avg 6:43 min/mile; Avg HR 167

First run in 5 days - I wanted to give my calf enough time to heal and judging by how it feels now I think it's worked. I'll attempt a hard session tomorrow. I ran a miserly 16 miles last week - I hope this week will be better.

kaymin · 24-01-2012 9:17pm

Tuesday, 24 January - 12.1 miles including 5 by 1 miles @ (RP minus 10secs) with 90 secs recovery jog

I suffered on this -

Split Avg Pace Avg HR Max HR
1 05:39 171 178
2 05:52 175 184
3 05:56 176 184
4 06:02 172 181
5 06:07 173 182

The wind and the inclines make my splits seem all over the place when I wasn't really that inconsistent effort wise. At an average of 5:55 min/mile for the efforts I'm at least 5 seconds per mile slower than target:(. Joined a couple of friends for a 4 mile easy run at the end - 7:25 pace as I need a decent weekly mileage this week. Calf seems okay though not perfect.

menoscemo · 24-01-2012 9:21pm

Was that you I ran past at the back of the new train Station at Grange castle? You were leading a group of 4...

kaymin · 24-01-2012 9:29pm

menoscemo wrote: »

Was that you I ran past at the back of the new train Station at Grange castle? You were leading a group of 4...

Might have been - there was 3 of us though - would have been passing the train station at around 7:15pm. I gave another runner a half nod as we passed - maybe that was you?

menoscemo · 24-01-2012 9:59pm

kaymin wrote: »

Might have been - there was 3 of us though - would have been passing the train station at around 7:15pm. I gave another runner a half nod as we passed - maybe that was you?

Yeah that was me, the other 3 lads were trailing behind you

I recognise you from Limerick pacing. Looks like you were travelling the same pace as me too (assuming you were on your cooldown

)

kaymin · 26-01-2012 10:14pm

Thursday, 26 January - 7 miles easy; Avg 7:39 min/mile; Avg HR 157

Easy run with a couple of friends. Hard session planned for tomorrow.

kaymin · 27-01-2012 10:54pm

Friday, 27 January - 13.1 miles in 87:23 including 4 by 1.5 miles @ RP with 2 mins recovery jog inbetween; Avg 6:40 min / mile; Avg HR 168

Felt good this evening so I decided to extend the run to a half marathon.

3 miles warm-up

1.5 mile intervals:
Split Avg Pace Avg HR Max HR
1 06:00 171 178
2 05:46 175 180
3 05:57 177 182
4 05:47 176 180

3 miles steady

The intervals were the longest I've ever done - it's like a tightrope when pushing it hard but not too hard that I step into anaerobic territory. I managed to keep it aerobic which made for an enjoyable session. Very happy with how they went particularly after a poor session on Tuesday.

kaymin · 29-01-2012 3:28pm

Sunday 29 January - 17 miles LSR; Avg 7:22 min / mile; Avg HR 156

Did this on flooded trails in the Phoenix Park - nearly landed on my ear a few times it was so slippy. 57 miles for the week - I think that's my highest weekly mileage ever. Hopefully I can manage another 50 miles next week.

kaymin · 31-01-2012 12:47am

Monday, 30 January - 8 miles easy; 7:35 min / mile: Avg HR 160

Easy run with a couple of friends. Quite tired from yesterday. Hopefully I'll be fresh for a session tomorrow.

kaymin · 03-02-2012 8:23pm

Wednesday, 1 February - 10 miles; Avg 6:59 min / mile; Avg HR messed up

Meant to do 7 mile tempo at RP + (10 to 20 secs) but after struggling for 2 miles @ 6:07 pace I decided to leave the session for another day and just run steady. Diet and sleep patterns haven't been great this week.

Friday, 3 February - 11.3 miles including 7 mile tempo at RP + (10 to 20 secs)

Second attempt at this session. Wasn't a great effort - ran too hard for the first three miles and spent the next 4 miles dealing with the lactic build-up.

Split Avg Pace Avg HR Max HR
1 05:54 169 178
2 05:55 179 180
3 05:59 181 183
4 06:10 182 183
5 06:17 181 186
6 06:19 180 182
7 06:30 179 188

Terrible splits

. Average pace was 6:09 per mile which is roughly what the session target pace was but I ran it the hard and stupid way. Really struggled for the last few miles despite a very slow pace! There's a lesson to be learnt from today

.

kaymin · 04-02-2012 7:16pm

Saturday, 4 February - 8 miles easy; Avg 7:38 min/mile; Avg HR 157

Did this run on soggy trails in the Phoenix Park. Felt a bit stiff from yesterday. Hopefully I'll recover in time for another tough session tomorrow - 4 x 2 mile efforts @ RP

Larry Brent · 05-02-2012 1:06am

kaymin wrote: »

. Felt a bit stiff from yesterday. Hopefully I'll recover in time for another tough session tomorrow - 4 x 2 mile efforts @ RP

2 tough sessions with just a day in between is a tall enough order. Be careful not to run yourself down.

kaymin · 06-02-2012 10:35pm

Larry Brent wrote: »

2 tough sessions with just a day in between is a tall enough order. Be careful not to run yourself down.

Thank for the feedback - yeah, I knew when I woke up Sunday that I wasn't ready for another session even without a strained groin that I picked up Friday. Ended up not runnning at all - only 37 miles for the week.

Monday, 6 February - 8.1 miles easy; Avg 7:55 min / mile; Avg HR 150

Easy run tonight as a consequence of a strained groin. Went with my housemate to help me keep the pace slow. Might do another easy run tomorrow depending.

kaymin · 09-02-2012 10:49pm

Thursday, 9 February - 10.3 miles steady; Avg 7:07 min / mile; Avg HR 170

No running for the past two days - groin injury was giving me bother when I walked so I figured if I ran it would be worse. Decided to run tonight regardless and it actually felt fine. Started off slowly and built upto a few miles at 6:30 pace without feeling any pain. Will do a steady run again tomorrow and then hopefully attempt a session over the weekend.

kaymin · 10-02-2012 10:23pm

Friday, 10 February - 10 miles in 64:20; Avg 6:26 min / mile; Avg HR messed up

Started with the intention of doing an easy run but after a few miles I decided to up the pace and kept it up for 4 miles at an average pace of 6:03 per mile. Went steady for the rest of the run to try to break 65. Insides were in turmoil for most of it - big mistake eating half a tub of trifle not long before starting.

bart simpson · 11-02-2012 12:01am

kaymin wrote: »

Friday, 10 February - 10 miles in 64:20; Avg 6:26 min / mile; Avg HR messed up

Started with the intention of doing an easy run but after a few miles I decided to up the pace and kept it up for 4 miles at an average pace of 6:03 per mile. Went steady for the rest of the run to try to break 65. Insides were in turmoil for most of it - big mistake eating half a tub of trifle not long before starting.

Thats a great session kaymin, I must take up a bit of kayaking!:)

kaymin · 17-02-2012 12:56am

bart simpson wrote: »

Thats a great session kaymin, I must take up a bit of kayaking!:)

Thanks - kayaking is a good alternative to running when I'm injured - helps maintain aerobic fitness better than cycling.

Saturday, 11 February - 8 miles easy; Avg 7:40 min / mile; Avg HR - messed up

Sunday, 12 February - 6 miles easy; Avg 7:29 min / mile; Avg HR - messed up

42 miles for the week but I didn't manage any of the sessions per the training programme - so not such a good week.

Monday, 13 February - 10 miles easy; Avg 7:01 min / mile; Avg HR - messed up

Wednesday, 15 February - 1 hour kayak on paddling machine.

First paddling session in 3.5 weeks - I've lost alot of upper body strength / muscle - it'll be a long road back when I start kayak training proper again.

Thursday, 16 February - 15 miles with 4 by 2 mile efforts @ RP with 2 mins recovery jog inbetween; Avg 6:53 min / mile; Avg HR 166

I'd been putting this session off all week - lots of excuses - late nights, groin strain, tiredness, touch of a virus....but I finally ran out of excuses tonight.

Split Time Avg Pace Avg HR Max HR
1 11:59.1 06:00 172 179
2 12:04.3 06:02 173 180
3 12:10.4 06:05 172 181
4 12:10.1 06:05 168 179

Tried to run within myself and managed just about - it didn't stop a lactic build up though - fairly wrecked by the end. First proper session in 2 weeks so I'm reasonably happy with how it went even though I'm off the target pace. Groin strain is finally going away.

kaymin · 20-02-2012 11:31pm

Monday, 20 February - 14.2 miles including 3 by 3 miles at RP with 3 min recovery jog inbetween; Avg 7 min/mile; Avg HR 169

No run since Thursday despite great intentions for the weekend - so last week was not a great week - only 2 runs covering 25 miles :rolleyes:. Very frustrating to run so little at this stage of the programme.

Split Time Avg Pace Avg HR Max HR
1 18:14.2 06:05 172 180
2 17:59.8 06:00 178 181
3 18:37.2 06:12 178 182

Wind made the split times inconsistent but the effort level wasn't even either I have to admit. Died a death for the last effort.

Going to put in a hard weeks training this week - last gasp effort to get me in shape for sub 60.

cwgatling · 21-02-2012 12:09am

Nice one man. The wind was brutal today so don't sweat the 3rd one. Best of luck with the week ahead.

Larry Brent · 21-02-2012 1:26am

kaymin wrote: »

Monday, 20 February - 14.2 miles including 3 by 3 miles at RP with 3 min recovery jog inbetween; Avg 7 min/mile; Avg HR 169

Split Time Avg Pace Avg HR Max HR
1 18:14.2 06:05 172 180
2 17:59.8 06:00 178 181
3 18:37.2 06:12 178 182

Impressive times there. I mentioned on barts log, I ran sub 60 twice off 18:10; 18:30; 19:30 times, always out the back door for the last rep, so I wouldn't be too worried. The pace won't be a problem to you, the lack of miles might mean that maintaining the pace might be the tough bit so I think you need to really get the pacing of the first 6 miles right. I put a bit about this on barts log.

Best of luck with it now, main thing is to enjoy it, that's why we do it.

kaymin · 21-02-2012 11:35pm

Larry Brent wrote: »

Impressive times there. I mentioned on barts log, I ran sub 60 twice off 18:10; 18:30; 19:30 times, always out the back door for the last rep, so I wouldn't be too worried. The pace won't be a problem to you, the lack of miles might mean that maintaining the pace might be the tough bit so I think you need to really get the pacing of the first 6 miles right. I put a bit about this on barts log.

Best of luck with it now, main thing is to enjoy it, that's why we do it.

Thanks - that's encouraging to hear! Pacing will be key alright - I'll just keep reminding myself of how I felt for that last 3 mile interval to force me to keep the foot off the accelerator on race day.

Tuesday, 21 February - 8.16 miles easy; Avg 7:54 min / mile; Avg HR 147

Started out stiff from the session last night but felt fresher as the run went on. Should be okay for a tempo run tomorrow.

kaymin · 01-03-2012 9:13pm

Wednesday, 22 February - 8 miles easy; 7:38 min/mile; Avg HR 148

Friday, 24 February - 12.4 miles; 6:59 min/mile; Avg HR messed up

Plans for a few more hard sessions this week fell by the wayside as a result of picking up a virus - finally felt well enough for a run today so went at a steady pace.

Saturday, 25 February - 8 miles; Avg 7:21 min/mile; Avg HR messed up

Supposed to be an easy pace but felt wrecked for this.

51 miles for the week -second highest weekly mileage but only one session.

Thursday, 1 March - nothing done today and nothing done all week - been battling a sore throat / cold all week. Finally feel I'm getting over it. Debating whether to run 4 easy miles tomorrow - though I might just wait til Sunday / race day before I run again. Maybe catching a cold and an enforced layoff this week will work to my advantage :rolleyes:

WithCheesePlease · 05-03-2012 5:03pm

Well??!!

kaymin · 05-03-2012 6:40pm

WithCheesePlease wrote: »

Well??!!

Sunday, 4 March - Ballycotton 10

Unfortunately I bombed. As mentioned in previous posts I've been suffering a cold / sore throat this week and I was hopeful I'd be rid of it by race day. That proved optimistic - despite consuming lots of kiwis, oranges, manuka honey and lemsips, I couldn't get rid of the virus. I revised my race plans and decided to aim for 31 minutes for the first 5 and then push on in the second half if I felt strong. I knew after mile 1 that wasn't realistic.....

First mile was about 5:57 which with the downhill was fairly conservative in normal circumstances. Despite this I didn't feel good. Did 5:58 for mile 2 - this included the steep downhill section. I kept holding back on the pace but despite this, I felt terrible - no energy. A 6:23 third mile finished off any hope. I felt like retiring but that meant running against the flow of runners and the shame that goes with that. So I struggled on with a goal of just finishing. Streams of runners passed me but I had no energy to do anything about it. Pace was 6:40 or 6:50 per mile - normally this would be very comfortable but not today. After 4 miles of drifting back through the field I made an effort to hold onto a passing group around mile 7 - it was hardship but kept with them and pushed the last mile in 6:12. Shagged at the end. 65:05 - slower than a training run I did a few weeks ago, way slower than my 10 mile pb of 60:55 and last year's Ballycotton 10 time of 62:19 (when I hardly trained:rolleyes:). I'd really have liked to give it my best effort.

Might try salvage something from all the training I've been doing - maybe target a 10km pb or consider another 10 mile race in the next 6 weeks before I go back to kayaking proper.

Thanks to anyone reading / comments / advice.

bart simpson · 05-03-2012 7:27pm

kaymin wrote: »

Sunday, 4 March - Ballycotton 10

Unfortunately I bombed. As mentioned in previous posts I've been suffering a cold / sore throat this week and I was hopeful I'd be rid of it by race day. That proved optimistic - despite consuming lots of kiwis, oranges, manuka honey and lemsips, I couldn't get rid of the virus. I revised my race plans and decided to aim for 31 minutes for the first 5 and then push on in the second half if I felt strong. I knew after mile 1 that wasn't realistic.....

First mile was about 5:57 which with the downhill was fairly conservative in normal circumstances. Despite this I didn't feel good. Did 5:58 for mile 2 - this included the steep downhill section. I kept holding back on the pace but despite this, I felt terrible - no energy. A 6:23 third mile finished off any hope. I felt like retiring but that meant running against the flow of runners and the shame that goes with that. So I struggled on with a goal of just finishing. Streams of runners passed me but I had no energy to do anything about it. Pace was 6:40 or 6:50 per mile - normally this would be very comfortable but not today. After 4 miles of drifting back through the field I made an effort to hold onto a passing group around mile 7 - it was hardship but kept with them and pushed the last mile in 6:12. Shagged at the end. 65:05 - slower than a training run I did a few weeks ago, way slower than my 10 mile pb of 60:55 and last year's Ballycotton 10 time of 62:19 (when I hardly trained:rolleyes:). I'd really have liked to give it my best effort.

Might try salvage something from all the training I've been doing - maybe target a 10km pb or consider another 10 mile race in the next 6 weeks before I go back to kayaking proper.

Thanks to anyone reading / comments / advice.

sorry to hear that things didnt go well for you kaymin, you should definately try another 10 mile, do mallow! dont let all the work go to waste

Larry Brent · 05-03-2012 7:34pm

Unlucky mate. I think you can afford to go a lot easier in training and save it for the race. You were doing some savage paces in training. The hard paces in training might have led to missing recovery days with niggles and fatigue etc. Better to go a bit easier on session days so you can still do all recovery days and keep mileage consistent. With a nice easy consistent couple of weeks now you could have a good salvage in Mallow or otherwise do a good 10k in a while like you suggested. Best of luck.

tisnotover · 05-03-2012 9:27pm

+1 to what Larry said above, you've a very good base in. If you ease back into it now you could give a 10k a right go. Your log along with Bart's is one I've been following with a while. Fair play to ya.

WithCheesePlease · 06-03-2012 11:17am

Very sorry to hear that kaymin, but I agree with what the others are saying about the Mallow 10.

Inspiring stuff though, you must just have given me notions myself...

BobMac104 · 06-03-2012 11:30am

Mallow!!

cwgatling · 06-03-2012 4:39pm

Unlucky man. It was not your day. Recover for a few days, head to Mallow and set the record straight.

Ballycotton 10 - sub 60 + top 100 t-shirt!

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