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Becoming a Real Runner
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Sunday
So after saturdays race, I only had time to get home, grab a bite to eat and as shower before heading down to Limerick with Aimman. We arrived at the expo and sat on the pacers stand for a few hours before meeting the other pacers at the meeting and going for a bit to eat. I had a fair few pints of guinness too
.
I was originally down to pace 1:50, which would have been a nice little recovery run after yesterdays race, but with Brianderunner getting sick I had a greed to swap to 1:40. I was hoping Brian would swap back now that e is better but no such luck, I was to do 1:40 the day after a race even though his PB is 7 minutes faster than mine :rolleyes:.
Anyway a little hungover and with stiff legs I met my pacing buddy Richie and we planned our tactics. I told him the mile markers were well out last year but the course was a bit long so we would plan to go a fair few seconds under goal pace (7:38/mile) and check the markers off the pace band after 7/8 miles. Brian had told us that last year he averaged 7:31 pace for a 1:39.30 finish.
We got off running and the congestion over the first half mile was horrible and we had to do some serious weaving with stop-start bursts. The first mile marker came about 200m late which panicked Richie a bit but I said to ignore it. After a few miles we finally got into a nice little rythm. We were running under 7:30 average but ti wasn't until 4 miles that it showed we were ahead of shedule after which we kept a buffer of 20-30 seconds on each marker. I really enjoyed the run after this and the pace seemed lovely and comfortable. We had a lovely little grup, most of which we sent on after 11 miles as we crested the final hill. We then hung back a bit and managed to coax a few stragglers to catch back up so overall we got about 20-30 people home.
Summary: 13.2 miles in 1:39:42 (pace 7:33). HR was a very high 159, which I don't understand as that's about marathon effort and it really didn't feel in any way hard. I was bobbing through the pacees shouting encouragment and geeing up the crowd. The High HR miust be down to the few pints and the race the day before...
Weekly total 7/7 days running 55.3 miles
Lots and lots of pints on Limerick on sunday night meant a Very tired and hungover meno on monday so I decided to take a rest day. The calfs were also very sore so I rolled them out a lot on moday evening.
Tuesday
Lunchtime: a ver handy 5.4 miles @ 8:55 pace (131)
PM
Another recovery run of 2.7 miles. I picked up a pair of skechers go run at the limerick expo and decided to try them out this evening given that I only had a 25 minute recovery. They felt a little strange I must say. They are without doubt the most flexible shoe I have ever had with the softest cushioning. at 6.9 oz they are lighter than all my shoes bar the Lunar Racers. They have a huge buildup of cushioning on the midfoot with little on the toe or hell, so no matter where your foot strikes naturally you seem to lad midfoot first. I think I generally strike with the forefoot so it felt strange to lad in the midfoot and I had to adjust my stride. The shoes were definitely causing some discomfort in the calf and hamstrings so I was glad I was only doing 25 minutes. Will definitely try the shoes aagin but in a speedier session.
WTD 1/2 days running 8.1 miles
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|7/8|57
June|24/30|180.6|||
July|28/31|269.4|||
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|111/129|1022.90 -
Wednesday
Met up with Thirstywork2 for a nice little jaunt around the trails in Tymon Park. 5.9 miles @ 8:38 pace (137)
Thursday
6 x 1k @ 5k pace (3:45- 3:50) with 90 seconds active recovery (50m walk, 150m jog). Did these on the track while the other lads were doing their own sessions. I was glad of the 90 second recoveries instead of LB's normal 1 minute. Reps were fine the last few tough enough. A little bit of a headcold coming on. 1ks in 3:45, 3:49, 3:47, 3:46, 3:47, 3:49
I find this kind of workout tough on the track (mentally) I'd find it easier in marlay park I thin even though the 1k loop there is bumpy.
Total: 9.2 miles
Friday
7.2 miles @ 8:30 pace (135). Nice little jaunt home from work.
Saturday
A.M. 7.3 miles back into work. 9:17 pace HR 140. Felt a bit crap on this run. Feeling a little sick. Learned at work that I was realy dehydrated for the run.
P.M. Met Woddle for a little jaunt arond Marlay.
5.4 miles @ 9 min/mile. HR 140 (still elevated, learned when I got home I was still dehydrated
).
Sunday
Kildare Half Marathon 1:45 pacer
Got a lift down with the elite athlete Claralara (top 10 finish today) and RQ. Met my pacing buddy Ross. We were treated like superstars, lovely big changing roons (in the jockeys dressing rooms) bright orange tops and introduced to all the crowds before the race. Met Rubyk who had a great race finishing about a minute ahead of us. We positioned ourselves about 3/4 way up the field but the first 800m was atrocious as we had to pass out walkers and very overweight 'joggers'. I made my feelings known to a few of them :pac:.
We were at 8:30 pace by half a mile and about 8 seconds down by the end of mile 1. The path in the curragh was narrow so we could not make up any time and the mile markers were going longer and longer than the garmins. After 2 miles we got onto an open road and my instinct was to kick on to make a bit of time back but this mile was the toughest mile (uphill and into the wind) so I was reluctant to burn the group. Luckily mile 4 was very fast (downhill, downwind) so we were able to put in a sneaky fast mile to pull back the time lost and were finallly a few seconds up, and could relax a bit. We were on country roads here and it seemed to be all downhill and we were sheltered from the wind, so we cruised along at 7:5x pace and were nicely up by about 40 seconds as we came into mile 9 at kildare. The pacees started to flag here so I beagn with my gentle encouragment. Mile 10 was again uphill into the town and a long narrow paths, but we had a good buffer so went nice and slow here to keep the group together, as we encouraged the pacees to push on if they were feeling good while giving pep talks to those who were flagging. I was taking mostly the front of the crew while ross was about 20m behind pepping up the strugglers.
At mile 11 we noticed we were now somehow almost a minute up so a wink to Ross and we spent the mile cruising while giving encouragement. We still ran mile 12 at 8 minutes so low behold you can imagine my surprise when we were at the 12th mile marker and only 5 seconds up. I pushed my pacees on and dropped back to let Ross know we had no time to dawdle now. I ran mile 13 in 7:48, luckily all downwind into the stadum and no-one was burned, got to 13 mile marker to see I was 50 seconds up again :rolleyes:, frustrating to say the least, I should have spent the last mile running slower but how was i to know?
I ran the last 160m backwards encouraging the pacees to finish 13.19 miles in
1:44:22 (7.55 pace, Hr about 147ish) Job done, but it is so much easier to do these gigs when the markers are in the right place. Limerick was bad for this as well but at least the last 5-6 markers there were more or less in line with each other. There are a few other issues with the course- Water stations were poorly manned (1 or 2 volunteers per stations) so I only got a few sips on the way round- no problem for me but a lot of runners had to stop at the stations and grab their own water. The course was poorly marshalled in general (as evidenced by the 2 marathon leaders being sent the wrong way and losing to the 3rd placed runner), also We had to pass over 4 open cattle grids which is very dangerous especially if it had been wet.
Still I had a good day out and it has the potential to be a very fast course on a less windy day.
Weekly total 6/7 days running 56.35 miles
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|12/13|105
June|24/30|180.6|||
July|28/31|269.4|||
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|116/134|1071.10 -
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RacoonQueen wrote: »Jesus what about my top ten finish :P
I didn't realise you had one, you were so grumpy afterwards talking about your crappy race
Well done you too in that case.
I was in the presence of two eilte athletes today :cool:0 -
I was third for the first 3k, then that wind hit and got overtaken by some wagon from Donadea. Think 3 or 4 more passed me then between that and 7k, made up two wimmens places once we hit the road. One of them wasn't impressed when I glided by.
Should have brought my spikes for that and changed them for the last mile. Get that transition practice in!0 -
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I'm gonna try and get into Berlin 2013, the way things are going though it'll be an attempt at sub 3:30
Registration opens about a week after the marathon, the first 10k places are cheaper and they sold out in a day for this year and the event was fully booked within a few weeks. So the moral is, be quick!!0 -
I'm gonna try and get into Berlin 2013, the way things are going though it'll be an attempt at sub 3:30
Registration opens about a week after the marathon, the first 10k places are cheaper and they sold out in a day for this year and the event was fully booked within a few weeks. So the moral is, be quick!!
Duly noted0 -
Last Monday was the best I have ever felt in a run. My apparent recent fitness boost was confirmed when I ran 6.7 miles @ sub 8 min/mile with the HR in the recovery zone (138). So I went into the following days race very confident of a strong PB, despite only having set my curent one a few weeks previous..
Enfield 5k
Lovely low key race. I met ultraman before and we did a warm up. When the gun went I got right into my running and felt good despite going through 1k in sub 3:30. Clocked up the mile in 5:45, just 2 seconds off my mile PB and this was the tough part of the course (slightly uphill). Aerobically I felt fine, a nice bit of pain as you expect in a 5k, but after a mile I started getting a cramp and a feeling I needed a Toilet asap (not a number 1). I tried to hold off the feeling but after just over a mile and half I was forced to stop or else I was going to have a messy accident and I was contemplating jumping a gate into a field. Thankfully after a minute or so on the side I felt better and was able to rejoin the runners. My only way back was to follow the crowd so I sat in at their pace which felt like a comfortable jog. I spotted Ultraman1 ahead so caught up and passed him with about 500m to go before going off the course just before the finish line to register a DNF.
This was really annoying I felt I was in great shape and was through half way in 9 minutes flat. Despite stopping for 56 seconds and jogging home, I was at the finish in 19:04 of running (20 minutes flat on official clock). The jog home was really easy so I think there is no way I wouldn't have beaten 18:30...Here is the race link for anyone who is interested...
On wednesday i did 2 short runs, but felt very heavy legged and my HR was pushing into the 150s for 9 min/mile which I though strange...I put it down to the heat and race fatigue (even though it was just as hot on the monday :rolleyes:) at the time but on thursday I was sick as a dog so no running. Maybe Tuesdays bowel issues were the start of a bug?
I took thursday off and had a short run on friday which felt good, so I was set up for saturday.
Met the boards gang and the plan was 12 with 4@ 7-7:10/mile. I was delighted when I heard this plan as it fits perfectly with current MP for me. The run was fine to start but the tempo miles got really hard and I was not objecting when the lads suggested cutting them short at 3 miles. We were to do another 5 miles easy but after 2 or 3 my legs had turned to lead and I cut the run short. 11 miles in total. Looking at the run, now the HR was just not normal (it was getting into the 170s for the tempo part). So I was obviously not recovered from whatever bug I had.
I went to the Ireland match on saturday and my friends commented that I was limping on my right leg, which I brushed off but that has been on my mind ever since...
A short run on sunday brought an end to the week, I could feel my right knee a little stiff and heavy- I put it down to the hangover...
Weekly total 6/7 days running 45.5 miles
Monday
I met up with Thirstywork for a short run after work. It was to be a leg loosener for the 5 mile race in Dunboyne tomorrow, but right from the start my right leg was very heavy. As the run went on it was fine and the chat took my mind off it but once we parted and I headed back to the car I could really feel the leg.
5.3 miles covered @ 8:25 pace (139). The HR/pace is not quite back to where it was but it is better but my knee and hip are now sore and tight. I have booked into the physio for wednesday and obviously tomorrows race is now off. I just wouldn't do myself jusice and possibly an injury. So the plan will be to get the leg loosened up ( I think a rubdown will do the job) and keep tipping away with easy miles this week. Hopefully I am ready and fit to do a good job in the relay next week ( I am on the boards team for Cork).
WTD 1/1 days running 5.3 miles
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|26/28|215
June|24/30|180.6|||
July|28/31|269.4|||
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|130/149|1181.60 -
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You sure are one extreme runner. I'm here reading your log of the last week or so and the amount of eye rolling I'm doing. (In the nicest possible way
)
Hope the injury will be alright for Cork.
It's not really an injury (no pain etc), just a bit of a heavy leg. I reckon it just needs to be loosened out with a massage. I haven't had one since before Connemara and i tend to get tight calfs and Hamstrings which can cause a bit of ITB.
To be honest I wouldn't even have noticed until my friends pointed out I was limping a bit, now it's on my mind, so I'll get over to Cfitz tomorrow....0 -
Could do with one myself. Guy I was getting them off moved down the country. You know anyone up my way does them?You sure are one extreme runner. I'm here reading your log of the last week or so and the amount of eye rolling I'm doing. (In the nicest possible way )
Hope the injury will be alright for Cork.
It's not really an injury (no pain etc), just a bit of a heavy leg. I reckon it just needs to be loosened out with a massage. I haven't had one since before Connemara and i tend to get tight calfs and Hamstrings which can cause a bit of ITB.
To be honest I wouldn't even have noticed until my friends pointed out I was limping a bit, now it's on my mind, so I'll get over to Cfitz tomorrow....0 -
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I have really been negelecting the log of late. I have a lovely excell sheet to update all my runs now (provided by ROM and LB) and ever since I have lost motivation to log all my runs here...
Anyway since my last update I have been sick a bit and had a bit of physio with a tight ITB that has been troubling me on and off for about 6 months (tight Hip Flexors). I have been doing mostly easy miles except for a session 10 days ago where I did 3 x10 minutes @ 6:40 pace. Was hoping to do this session a bit quicker but I appear to have lost a bit of fitness.
Last monday I ran leg 2 of the Boards relay team in cork 'the charimen of the boards(.ie)'. It's a 5.5 mile leg which is quite hilly (it involves the dip and rise out of the JL tunnel as well as a few other sharpish inclines). Our team was Mithril in leg 1, myself in 2, Brianderunner in 3 and Robinph in legs 4 and 5. We had a plan to run approx 2:45ish and get into the top 10 teams (out of 600 entries). Unfortunately we decided to have a load of pints after our feed the night before the race which made it hard on ourselves.
I watched Mithril take off at the start of his 5.3 mile leg before joggin 2 miles to the relay changover. Just 33 minutes after starting Mithril handed me the baton in about 7th/8th place and I took off tracking the runners in front. I realised I was going 6:03 pace after half a mile and slowed off. No-one was running with me which made racing a bit strange.....1 relayer took off past me like a bullet after 400m and from there on I was neither passed or did I pass for 2 miles. Coming out of the jack lynch tunnel I really struggled and almost had to puke a bit at the top. However I noticed I was gaining on the runner in front so dug in and passed him on an uphill a mile later. He wasn't wearing a number on his back so I had figured he was a marathon runner having gone off a bit fast but as I approached I noticed his relay wristband so I tried to pass him strong on an incline. 'Well done' he said as I passed before copping I had a relay number on my back and coming back at me. He repassed me on the downhill but went only a few metres ahead before holding. A waterstation came up just ahead so when he went for a bottle I charged on and we immediately hit another incline and I was not to see him again.
Imediately another runner came into view and I was closing fast. The inclines were over for me at this stage and I felt like I was cruising, as I went by I noticed another relay wristband so I pushed on fast so the guy would get no ideas. I was really pleased to have gained a place for the team and kept up my pace for the last mile, but with 800m to go another runner came flying by me and there was no catching him, he was on a different level, obviously from a team who had a slow 1st leg runner (his team went on to finish 5th). Anyways I handed over to brian having completed 5.5 miles in 35 minutes flat (6:22/mile) and then jogged back to town to witness the finish of the race which included Robin holding off two teams in close purstuit for 8th place in 2:48:00.
As it turned out we got our top 10 despite being about 2 minutes off pace, however 7th was 3 minutes ahead while 9th and 10th were just seconds behind so we raced well
Of course many many pints were had afterwards and unfortunately for me a good few cigarettes which has had me coughing like a pensioner all week. What seemed to be just a smokers cough has turned into a bit of an infection. I had planned to do the 5k in bohermeen tonight but didn't think I was up for it. Instead I did 14 miles this morning with digger and CL which included 2 miles @ 7:15 pace and 2 @6:45, so I guess my first session at PMP and it felt OK. A long way to go to being able to do 26.2 at that pace in Berlin but a start....anyways I am off for a week to Poland now so I doubt I'll do much running. When I get back I'll be doing 14 weeks of Solid marathon training and I am looking forward to it!!
2011|No. of days Running|Miles|2012 |No. of days Running|Miles
January|28/31|256.3|January|28/31|290.1
February|24/28|236.9|February|27/29|283.2
March|23/31|221.9|March|24/31|204.7
April|22/30|176.4|April|23/30|187.8
May|25/31|198.5|May|29/31|240
June|24/30|180.6|June|6/9|54
July|28/31|269.4|||
August|23/31|244.6|||
September|22/30|200|||
October|26/31|187.5|||
November|28/30|210.1|||
December|24/31|194.3|||
Total|297/365|2576.5|Total|139/171|1260.30 -
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Great running there chief, drop the smokes and the beer and you'll do great things.
I agree. Said it in Limerick (over a pint:p) that you'll get a sub 3 if you behave on the food and drink front. Mind that leg in the future.
Just back from Bohermeen, tough course i thought and big crowd. Nice medal and lovely BBQ afterwards in the sunshine.
Enjoy Poland and wave if you see a camera:D0 -
chinguetti wrote: »I agree. Said it in Limerick (over a pint:p) that you'll get a sub 3 if you behave on the food and drink front. Mind that leg in the future.
Just back from Bohermeen, tough course i thought and big crowd. Nice medal and lovely BBQ afterwards in the sunshine.
Enjoy Poland and wave if you see a camera:D
Sure look at my svelte figure in the photo above:D No need to change things on the food and drink front, I'd melt away
Seriously though it's the sneaky cigs on a night out that are doing me no good. Gonna cut that out big style, they leave me in bits for days...
How did you get on in Bohermeen btw? I have to see your are in shape for pacing 1:40 in a few months 0 -
Smokes!!?? :eek::eek::eek: You keep that bad habit up and every girl on the logs will be faster than you....and you'll be picked last for relay teams - it'll be between you and the fat kid with braces who is in the audio visual club and I can't even guarantee he won't get picked ahead of you.
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Smokes!!?? :eek::eek::eek: You keep that bad habit up and every girl on the logs will be faster than you....and you'll be picked last for relay teams - it'll be between you and the fat kid with braces who is in the audio visual club and I can't even guarantee he won't get picked ahead of you.
Haha, you'd be surprised how many people on these logs that are fond of a sneaky cigarette. I know of at least 3 sub 3 marathon runners (and one sub 2:48 clown) on these boards that are regular(ish) smokers (some a lot more regular than others)...
We'll say no more but suffice to say we all recognise it is doing us no good but when you only have a night out once in a while it is hard to resist...0 -
How did you get on in Bohermeen btw? I have to see your are in shape for pacing 1:40 in a few months
19.45 or thereabouts i think but aim was to go under sub 20. False start and loads of kids up at the start line made it tricky for the first k but happy with that. Spent alot of time trying to figure out how to work my new gadget which distracted me from an all out race.0 -
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chinguetti wrote: »How did you get on in Bohermeen btw? I have to see your are in shape for pacing 1:40 in a few months
19.45 or thereabouts i think but aim was to go under sub 20. False start and loads of kids up at the start line made it tricky for the first k but happy with that. Spent alot of time trying to figure out how to work my new gadget which distracted me from an all out race.
If you had a log M I could congratulate you on that
Well done!
And N enjoy the trip away.0 -
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Haha, you'd be surprised how many people on these logs that are fond of a sneaky cigarette. I know of at least 3 sub 3 marathon runners (and one sub 2:48 clown) on these boards that are regular(ish) smokers (some a lot more regular than others)...
We'll say no more but suffice to say we all recognise it is doing us no good but when you only have a night out once in a while it is hard to resist...
What??!! The clown smokes??? You guys kill me. I barely drink and never smoke but all of you are faster than me, and always will be....unless perhaps you're hooked up to your oxygen machines and hacking up a lung. And you all can even run faster than me while sporting an Olympic size hangover and puking on walls during races. I guess it's called conditioning.....and practice. 0 -
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chinguetti wrote: »
Before we take this serious we need to see photographic evidence of this new device to see if you really have come to the dark side0 -
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