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Send in the Clowns - BAC 10K Challenge
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Krusty_Clown wrote: »About time to start thinking about:
Quote:
Originally Posted by Symptoms of over-training
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries
Elevated morning pulse
A compulsive need to exercise
Lied about feeding ducks
I scored 8/15. So not too bad. But definitely worth keeping an eye on the list.
I think you mean 9/16.
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Jumping backwards 12 months in time, I lined up at the 34th Ballycotton 10 mile road race. At the time I wasn't training hard (50mpw, no sessions), so the idea was to get around the course and enjoy myself. I finished that day comfortably in 61 mins. Not a PB, but an enjoyable day out, without pushing myself too hard. That day, I made the decision that I'd be back this year, with a single goal in mind; a top-100 finish, but more specifically, a top-100 finisher's tshirt (I'm all about the stuff!).
Fast forward to this year, and I was single minded in my goal. The tshirt. As part of my Boston marathon training I've been doing tempo runs at 5:50/mile, and some of them felt pretty comfortable, so I figured it was an achievable target, giving me a goal of approximately 58:30. Dumped my gear, and got kitted out, only then realizing that I'd brought the OH'es shorts.
Very snug (yep, there's definitely a theme there).
Met up with a bunch of Bray Runners I hadn't encountered before (I've only been with the club a couple of months and don't train with them too often, but a more welcoming bunch you'd be hard pushed to find), before taking some great advice from Gringo and teasing my way into the elite pen. Met another club-mate there (Finn, who had a great result to finish bang on target in 56:25) and then maneuvered my way to the back of the pen before the gun. Some interviews and dodgy tunes, and then we were off (about 15 seconds ahead of plan!).
First mile is down-hill, and you're immediately surrounded by throngs of runners who break out in an all-out sprint, only to tire (or retire) within the first mile. The aim was to avoid tripping on anyone, as shoulders were bumped, heels clipped and to try to ease myself into target pace gradually on the downhill. First mile: 5:50 - Perfect. Next couple of miles were spent at the back of some pretty large groups (20+), where I continued to get my heels clipped and elbows jostled (part and parcel of a pretty competitive race). We had a head-wind, so I just kept the head down, and try to relax as much as possible (5:49, 5:54, 5:51). I checked the watch every few minutes just to make sure the pace was ok. If I noticed it dropping to 5:52, I worked my way through the pack and pushed on to the next group. I hit half-way in 29:39 and found a pretty strong group, so bedded in for a while.
I was feeling surprisingly comfortable. I thought about increasing the pace a little, but with the hills coming at 8 and 9 miles, I figured I'd save my energy for the final stages. After mile five we turned back towards Ballycotton and the wind was behind us. Without the cool breeze, the temperature rose swiftly, and the work levels went up, but still the pace was good (5:52). I pushed on from the group and caught a couple of strong runners, one of whom was giving out, as no-one would take their turn in the lead and help break the wind. I gladly volunteered, but when I got to the front of the group, I was feeling good, so pushed onwards and ran shoulder to shoulder with a Rathfarnham runner for the next couple of miles (5:45, 5:45).
Between 8 and 9 we hit the first of the hills, and had to dig a little, but I've been running lots of hills recently, so they didn't hit me too bad, though the HR increased a jot (5:51 for mile 9). Delighted to hit the start of the final mile despite the hills and I picked up the pace, leaving the other runners behind. Picked up one or two spots on the return to Ballycotton village, and was running fast, but at this stage, I was on my own. With 500m to go, I thought I might have over-cooked it, but held the pace. Eventually, I saw the gantry, and the clock was ticking off 58:20 with 100m to go. Picked it up, to cross the line (mile 10: 5:38) with around 58:38 on the clock (58:37 chip-time, and 58:35 on the watch). I struggled through the finishing chute for another 20m, and the clouds separated. I was blinded by a searing ray of light. While cherubs sang, an angelic hand proffered my covetted reward - the holy relic Ballycotton top-100 tshirt. Happy out. Definitely an extra 10 seconds to be gained, just from wearing my own shorts.
Again, an amazing race, and one I'll gladly return to, as often as I can.
On the way back to watch out for Mrs Clown, I bumped into the Rathfarnham runner I'd run should to shoulder with for a couple of miles. Turns out, I paced him to 3:15 in the last Dublin marathon (his first race). Now in just his 5th race outing, he ran sub 59 mins for 10 miles. He thanked me for pacing him in his first and most recent race, which gave me a laugh. Don't think I'll be pacing that lad again at his rate of progress.
Summary: 10 miles in 58:37 (official), 5:52/mile, HR=165, TE=5.0 (over-reaching?)1 -
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Well done yesterday, solid bit of running.Krusty_Clown wrote: »Dumped my gear, and got kitted out, only then realizing that I'd brought the OH'es shorts.
And I get grief for running in my boxers. In fairness Gary you've got the arse for women's shorts
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Cheers Dpop. Unfortunately, there seems to be a direct correlation between how hard I train, and the results I achieve, which is not really the kind of news I really wanted to hear.donothoponpop wrote: »Your progress is brilliant, (almost in danger of taking it for granted!), well done on getting a tshirt. That's one you can wear with pride (ladyboy Pride in your girly shorts;)).
I was hoping for some kind of inverse correlation, where less effort = greater gains. 0 -
Oops! Packed me wife's skin tight shorts, I did. Merely an accident, lads....really....
I think he's out of the closet, boys.;)
Congrats, Krusty, super job as always!! Let's just hope that somewhere in the race fine print you aren't disqualified for cross dressing.0 -
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Hi Lynn, I'm only just back from Corkagh Park, so that hill is fresh in my mind! Is this the one you're talking about? I wouldn't have thought that that hill would make you work hard enough to consider it for hill reps. It looks like a 40 foot climb (12m), from the carp lake to the top of Corkagh Park (beside the N7), over the course of 0.4 miles, which just doesn't offer the necessary climb.Hi Krusty sorry to hijack your log but have a training question for you???
I see you train in Corcagh Park, you know the hill that goes from the camping park to the fishing lake/pond, is that enough of a hill for hill interval training?
Thanks for your help,
Lynn
I'm trying to think of decent hills in the area, but it's generally quite flat! Some of the roads out of Lucan have some pretty decent hills, but after that, the only place I can think of is the far-side of Tallaght. Anyone?
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Krusty_Clown wrote: »Last night: Finally the watch got it's inaugural outing in the 25m lap pool in the hotel. Worked pretty well, except that it clocked me with an extra lap (5 laps instead of four). Think I'm ready for triathlon yet? Not sure what all this information means, but I'm guessing it's pretty much the equivalent of: you suck.
This is the first time I've seen the swimming data on Garmin - way cool. And I'm drooling with delight at how your swimming sucks has real potential. A few sessions with dpop down at the local swimming hole and I'd bet my brother's first wife that you'll be ready to squeeze into your first men's trisuit. 0 -
On a positive note: I can swim 25 metres, before having to stop to allow my heart rate to return to non-cardiac arrest levels. On a negative note: everything else. I once let D'pop beat me in a race (;)) and he's been shoving it in my face ever since. No way I'm going anywhere near a pool with him.This is the first time I've seen the swimming data on Garmin - way cool. And I'm drooling with delight at how your swimming sucks has real potential. A few sessions with dpop down at the local swimming hole and I'd bet my brother's first wife that you'll be ready to squeeze into your first men's trisuit.
Evening: 4 mile recovery run
Dropped the young fella (not so young any more) off to footie, and took the opportunity to do my second recovery run in pastures new. An easy four miles along the coast, and around the impressively renovated Dun Laoghaire Pavillion before returning home. Main course was a serving of P&D Advanced core workout, with 24 x 2 x 4 weights for afters. Rest days ain't what they used to be.
Summary: 4 miles in 32 mins, @8:01/mile, HR=1170 -
Krusty_Clown wrote: »I once let D'pop beat me in a race (;)) and he's been shoving it in my face ever since. No way I'm going anywhere near a pool with him.
What, Trooperstown 2009? Great, long, sprint finish. I'll probably write a book about it some day;)0 -
Krusty_Clown wrote: »Hi Lynn, I'm only just back from Corkagh Park, so that hill is fresh in my mind! Is this the one you're talking about? I wouldn't have thought that that hill would make you work hard enough to consider it for hill reps. It looks like a 40 foot climb (12m), from the carp lake to the top of Corkagh Park (beside the N7), over the course of 0.4 miles, which just doesn't offer the necessary climb.
I'm trying to think of decent hills in the area, but it's generally quite flat! Some of the roads out of Lucan have some pretty decent hills, but after that, the only place I can think of is the far-side of Tallaght. Anyone?
Thanks Krusty. Looks like I'll have to head into the Khyber after all!0 -
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