Send in the Clowns - BAC 10K Challenge

Previous days 6 Mile recovery run, on the grass in the park.

Today: 16 mile medium long run, with one decent hill climb, some lovely views, and a nasty head-wind for the last couple of miles. Familiar roads pieced together into a different route made for a lovely run, with sunshine... real sunshine! Today's schedule was for..well, nothing really. But having rested up yesterday, and with the sun making an appearance, I couldn't resist.

Summary: 16 miles in 2:04, @7:36/mile, HR=146 (76%).

4 Weeks to Connemara
98 days to Edinburgh

Today:
Schedule called for 10 miles with 5 miles at 15k-1/2 marathon pace. Got around 200 metres from the house and realized that last night's swollen ankle (following a tackle) was most definitely not gone, and that the shin pain (from a different tackle) was not going to let me run fast at all. So decided to do Thursday's 11 mile aerobic run, albeit at a slower pace. Frustrating, but has helped me make a decision (finally) about continuing playing the footie, until after the marathons.

Anyway, 11 miles at around 8min/mile, HR=139.

IMRA Trooperstown Race

*Warning, it took me longer to write this report than it did to run the race*

From my previous post, I was unsure about how I would perform in this race, and given this doubt, unsure whether or not I sure turn up at all. But being the third Boards AC runner, and having had a couple of rest days in Madrid (though to be fair, there was very little rest involved) I felt I should give it a go anyway. It was nice to meet the Boardsies before the race, for a bit of banter, then it was time to line-up.

This time, a different strategy - I decided I would start somewhere around where I finished the previous race, so I lined-up with around 20-30 runners ahead of me (having finished 26th in my previous race). Slogger Jogger and Donothoponpop were lined up just ahead of me, looking poised and alert, like pitbulls waiting for the command to attack. The race director went through his speech and I only half listened, the other half of me was listening out for the subtle change in the runners that would mark the start of the race. As it turns out, I should have paid more attention, as unexpected hill after hill threatened to wrack my body with lactic acid. For anyone new to IMRA races, either pre-run the course, or listen to the race director!

Ready, steady, go - we were off. As the race kicked off, I was very surprised at the pace. Sure, we were on a gentle ascent, but these guys in the leading pack were really pushing it. I stayed at the back of the pack and it soon calmed down. I realized that the initial push was the jostle for positions before the narrow path and climb made passing very difficult. I was quite content to hold up the rear of the first pack, but was soon surprised that some runners started drifting off the pace (may have started too far up the field) and I managed to get by a few of them. A kilometer or two of gentle (relatively-speaking!) climb, and I picked off a couple of runners, when suddenly, there in front of me was an orange beacon, that was to guide me the entire journey home. I couldn't believe my eyes. Donothoponpop was but a mere 200 metres ahead of me. Took me a while to catch up with him, as there were two runners between us, and I didn't want to tire myself just trying to catch dnhop, so I stuck to my own pace that eventually saw me drawing level.

This is where my race report and Donothoponpop's divert into separate realities. In my race report you won't find any mention of words like 'battle' or 'race'. I decided to leverage from his experience and try to stick to him as long as I could. I was hoping that this might reduce the chances that I might take a wrong turn (sometimes in these races, because of the landscape, you can find yourself with no-one visible ahead of you), but also take advantage of his pacing up the hills. It's true that occasionally I found a extra spurt of speed or took a slightly better line that found me ahead of him, but what remained in my mind was that if I could stick to him, I would have a good finish.

After 4 Kms of climbing I was indeed shouting/praying/anticipating the first bit of downhill, to catch my breath, and eventually it came, only to be replaced with another climb. As I headed towards the cairn that marked the end of the start of the first downhill, I was surprised to see a couple of runners ahead of us take a decidedly more 'direct' route past the cairn. Choice of path was an interesting variable during this section, as you could choose between the tractor/4x4 ruts, clip along atop the root-tangling heather, or take your chances with the sticky mud.

As I had anticipated, Dnhop soon took his rightful place as we headed towards Trooperstown Hill, and I took a moment to enjoy some of the breath-taking (!) views. Soon, another hill-climb, and at this stage, I was caving. The body was telling me that I shouldn't be challenging these hills at this pace, and in a soul-destroying moment of weakness, I gave in to my body's demands, and slowed to a walking climb, after seeing a runner ahead of us do the same. As a small pack behind us drew close, I picked up the pace again, and was surprised to see how quickly I could catch up with orange beacon, while leaving the trailing pack behind, so while not a positive attitude, at least it wasn't costing me too much.

Downhill on the scree, and thankfully, not as bad as I had been led to expect. I managed to stick within 100 metres of 'orange', as we both picked off a runner, who had previously been ahead of us, stopped to pee, and probably used too much energy reclaiming his former position. Down, down, down towards the finish line, I was praying to see the red cones that marked the end of my run, but with every twist in the road, another section that needed to be over-come. I had one ambition, and that was to finish behind Donothoponpop, but my legs were filling with lactic acid, and were begging me to slow down. I looked back, and saw a glimpse of a white T-Shirt, and that was enough to give me the final push to keep going to the finish line.

Still waiting for the official results, but as far as I'm concerned, Donothoponpop +1 is result enough for me.

Summary: 6.4 Hilly miles in 49:11, @7:35/mile, HR=173 (91%).

Slogger Jogger wrote: »

Great running and great report. Avg HR of 173 :eek: I was scared of similar results so choose not to wear the HR belt

Yeah, it's pretty high alright, but I'm somewhat relieved, as I missed my LT session this week, so I think that this run took care of it quite nicely. I think my 20 mile run tomorrow will depend on the Ireland result. Might just put it off until Monday!

Congrats on your great finish by the way. Your stats for the winter league must place you very high in the overall league table.

20 Mile LSR today. Race yesterday and wedding anniversary celebrations last night, so didn't think it was going to be too easy. Actually surprised myself and found it easier than I thought I would, but I have a very poor short term memory, and may have already locked-away the agony and the tears.

Had left the car in Sandyford, so decided I'd follow a route that would take in an early hill, and a hill towards the end of the run, to simulate a Connemara type run and return me back to the car. Lovely weather setting out, so wore just a T-shirt and shorts. The short hills at Killiney felt easy, and mile after mile was ticked off in rapid succession. Decided to run down the West Pier for nostalgic reasons, but as soon as I looped around the light-house the weather changed dramatically. Squalls and freezing hailstones made sure that the next half hour passed in a shivering mind-numbing miserable state.

But as I hit Sandymount, the sun came back out and I cheered-up. Couple of hill-climbs up to Sandyford, and I felt fresh, like I could have gone on for another 6 miles. I feel ready for Connemara anyway. I won't do a complete taper, as I wont be running flat out, but will start cutting back the mileage to be safe.

Summary: 20 Miles in 2:40, @8min/mile, HR=138 (72%).

Today:
VO2Max session - 9 Miles, with 6x800m at 5Km race pace, with 2 mins jogging between intervals. Have never done a 5K race, so used McMillan to produce a 5k equivalent pace for my target marathon time (3:07), which gave me 6:10/mile.

800m splits were:
3:06,3:01,3:03,3:02,3:05,3:03
with an average pace of 6:08/mile (target was 6:10/mile).
I've decided to stick with measuring pace in miles for a while as it gets too confusing switching between the two. Not sure how I did with those intervals. Found them difficult but manageable, but delighted to do the first interval session of my long, long marathon training plan. Hope there's a few more coming up, as they really mix things up a little.

Summary: 9 miles in 1:08, @7:31/mile, Average HR=152

Peckham wrote: »

In terms of speed, they seem bang on for your target marathon time. Range for 800m for your target marathon time is about 2:55-3:05. Nice work, especially if you found them difficult but manageable. Were you starting each 800m feeling relatively fresh?

Thanks for the feedback. Yes, started each one feeling fresh, although finishing them was becoming a bit of a struggle at the end (still some residual tiredness after a heavy running weekend). I was doing loops of a small field, and unfortunately I seemed synched up, so that 800m +2mins jog was one full lap of the park, which meant I started each interval with a short downhill, before finishing with a longer (but gentle) uphill climb. I think they'd be easier (quicker) on a track.

Yesterday: Weights plus core strength exercises.

Today: 6 mile recovery run with 6x100m strides.
Summary:6.7 miles @7:38/mile, HR=144.

Wedding tonight, so off the booze from tomorrow until after the race. Diet needs to improve too. Race prep starts tomorrow. Tonight, booze.

Today: 16 mile run, on some new roads, around Fassaroe, Bray, Glen of the Downs GC, and back via Bray. Had planned to do a 5-5-5 predator type run (mostly because it just sounds so hard-ass :cool:), but the hills in the middle mostly put an end to that. Still managed to stay roughly in around the right paces, with the exception of a 9 minute mile during the steepest part of an evil hill climb. (Note to self: Always look at the elevation profile before setting out on a run on un-familliar roads!).

Also tried out a weatherproof cycling jacket I had bought in LIDL for 13 euro (don't mind throwing it away during a race if necessary). (Additional note to self: a jacket designed to keep rain out, will more than likely keep sweat in, and running surrounded by a cushion of cold sweat is not pleasant; dispose of LIDL jacket).

Summary: 16 Miles in 2:03, @7:39/mile, hr=150, +1 evil sneaky hill.

Thanks! Had run in the area before, but previous times had turned left and headed on to Delgany, so just wasn't expecting the sudden steep extra climb. Well, I live and learn.

My running buddy has re-committed to doing Connemarathon, so I'm going back to the original plan - pace him for a sub 3:44 time. Means I get to enjoy it, and stick with the original plan of Edinburgh as my main focus.

Abhainn wrote: »

Some recent good runs there Krusty Clown. You seem to be set up nicely for Sunday week

Thanks. On my current form, I believe I'd be good for around 3:10, so running 3:40 should be a doddle, even with the hills. Hopefully it will help rather than hinder the road to Edinburgh in May.

Today: Had hoped to go for an easy run, to try out the new shoes and the new mp3 player I picked up, but my shin is advising me otherwise. Getting a little bit nervous at this stage. The 5K race on Sunday is in great jeopardy (which isn't a big issue) but if it's not sorted by the weekend, then.....

So, 15 mins of weights (without the lunges) and 20 minutes of core strength exercises (without the shin load-bearing exercises), and a further 30 mins of icing the shin and that's my lot for today. I want to run....

Walls wrote: »

Spot the new girl. Can I ask you to explain this method of plotting out your runs?

Hi Walls, I wear a Garmin Forerunner 405 watch, which has a GPS receiver. It records a breadcrumb trail of where you have been, but also provides information like your speed/pace, distance covered, altitude, heart rate (if you wear a HRM strap), lap pace, etc. After a run, you can upload the data to a site like Motionbased.com (there are actually many sites and downloadable applications) to interpret the data. Handy if you're a gadget-freak (like many on this forum), but many also prefer the more natural form of running, without taking GPS watches (or in some extremes, no watch at all).

I'm married to my watch, and find it hard to leave the house without it.

If you don't want to invest in a similar GPS watch, there are a few website that allow you to plot your runs. www.mapmyrun.com seems to be the most popular, though www.run.com gets a few votes too.

Hi Walls, kind of. I'm following a marathon training program at the moment, so this kind of run is either aerobic (general speed) or recovery (slower to help recover from a harder session), and also includes 'x' number of strides, where you accelerate to a comfortable sprint pace using good running form for (in my case) 100m. So at the end of every mile I make sure my form is correct and accelerate to a sprint and keep up the pace and form for 100 metres.

I use my watch to tell me when to do the strides, and how long I should do them for, as I have a very bad eye for judging distances. I'm following a program in Advanced Marathoning by Pfitzinger and Douglas. Hal Higdon also has a range of programs which he makes available free on the interweb, which cover a range of distances and experience levels, which I found great. More here.

It really doesn't have to be complicated though! The best runs are when you put on your runners when the sun is shining, with some good tunes on your mp3 player (or a running companion) , with no targets at all. Bliss!

It really only gets complicated where you have specific targets about improving your speed, distance, or achieving a race goal.