Back on track

figs

Ok, starting a log again.... I started a log last year in an attempt to run 1000 miles, and failed miserably... Somewhat due to suffering with calf injuries, and other committments which stopped me training since Sept 08.

As of March this year, I'm managing to dedicate time to getting back some bit of fitness again, and have stayed injury free by taking things slowly. So far, I've racked up 150 miles, with my target for this year being to crack 1000 miles (my ambition for last year) and the DCM 09.

I'm not terribly unfit, but probably carrying a few extra bars of chocolate (my biggest weakness). My aim is to do a sub 3.30 DCM this year, 3.15 next year and 3.00 within 4 years.

I raced today in the BHAA Kepak 8 miler in Clonee. Went around in 54:40. It was probably my best race to date. Felt uncomfortable, but pushed myself not to drop below 7:00 min pace. It has spurred me on to put the log together and to start applying myself.

So, over the next few months, I will be training hard, and in a structured manner, and getting my weekly milage up.

My steps to the DCM include:
Achill Half - 4th July
Lifestyle Sports 5 - 18th july
Frank Duffy 10 - 15th Aug
Dublin Half - 26th Sept
DCM - 26th Oct

Plus a few in the BHAA series, and maybe one or two IMRA races for a bit of variety.

My PB's to date are:
5k - 20:27 - 2009
5m - 36:07 - 2008
10k - 43:58 - 2009
8m - 54:40 - 2009
10m - 1:23:20 - 2008
13.1m - 1:44:20 - 2009
25.2m - 3:41:40 - 2005

Look forward to updating and making some improvements this year. All support and tips greatly appreciated!

Woddle

Thats a great time from you today, you have def stepped it up a notch again since the paddys day 5k. I was half thinking of running today(sense prevailed) and my estimated time for finishing would have been about 54/55 so I'm going to have to keep an eye on you and make you my new nemisis
Best of luck, I hope this log lasts longer than the last one

figs

Thanks woddle. Always happy to take up the nemesis challenge! However, think it will be a few months yet until I can properly challenge you, but watch your back when I do get there!!

Was pleased with my preparation and race yesterday. I'm starting to get a bit of speed in the legs, and now able to hold it over the whole race distance.

Actually, I stated my 5k time incorrectly. It is 20:27 (not 21:27) so a bit of an improvement, but not as great as at first glance.

My splits from Kepak 8m:
1 - 6:36
2 - 6:38
3 - 6:53
4 - 7:02
5 - 6:47
6 - 6:56
7 - 6:50
8 - 6:51

Big thanks to the lady at the 2.5 / 5.5 mile mark with wheelbarrow of water! Don't think she was officially a water station, but was a godsend on a warm day!

figs

Leg felt a bit stiff today from yesterdays race. I'm definitely feeling the increased pace.

Recovery run this evening of 4.5 miles @ 8:00 min/mi pace. Supprised myself at times during it. Had to force myself to keep it slow. Found a nice rhythm at about 6:50 pace, but couldn't sustain it. Felt my left hammer start cramping, so slowed it down again.

Week Plan:
Monday: 6mi @ 7:30
Tuesday: Rest
Wednesday: IMRA in Bray - Hill Session
Thursday: 6mi @ 8:00
Friday: Rest
Saturday: 8mi @ 7:45
Sunday: 12mi @ 8:30

christeb

Wow great time in the 8m figs, I'd be struggling to keep up with you myself! Best of luck in the new log

stmochtas

Brilliant stuff Figs wanted to get out to this one myself. Looking forward to reading your log.

figs

Beautiful evening for a run, but legs just weren't up to keeping 7:30 pace. Saturdays effort is still showing, and I'm looking forward to a rest day tomorrow.

Tonight was 6mi @ 7:45 pace.

Looking forward to Wednesday's IMRA around Bray. I've never done an IMRA race, so it will be running for the experience and the hill training and the fun of it. Here's hoping the weather will hold till Wednesday!

shels4ever

figs wrote: »

Beautiful evening for a run, but legs just weren't up to keeping 7:30 pace. Saturdays effort is still showing, and I'm looking forward to a rest day tomorrow.

Tonight was 6mi @ 7:45 pace.

Looking forward to Wednesday's IMRA around Bray. I've never done an IMRA race, so it will be running for the experience and the hill training and the fun of it. Here's hoping the weather will hold till Wednesday!

Oh thats the last imra race I ever did, very nice run. Remember getting to the top and actually stopping to look around, what a view..

figs

Thanks Shels. As I'm out to enjoy it, I'll probably do the same and take a look around too.

As an experienced mountain runner (it's all relative to me ) what's the terrain like? Is it runners (if it's dry) or short XC spikes (if it's wet)? I don't have fell/mountain running shoes, so trainers / spikes will be my options!

shels4ever

figs wrote: »

Thanks Shels. As I'm out to enjoy it, I'll probably do the same and take a look around too.

As an experienced mountain runner (it's all relative to me ) what's the terrain like? Is it runners (if it's dry) or short XC spikes (if it's wet)? I don't have fell/mountain running shoes, so trainers / spikes will be my options!

Runners all the way , spikes are out, its a long long time since i've run it myself maybe next year.

figs

Ran the IMRA race in Bray tonight. 6km / 4.1miles in 38:00mins (approx - didn't stop watch right on finish).

Really enjoyed it. It was a bit congested going up, and probably did a lot more walking than running for the first hill. After the top of the first, the field spread out, and I found it a lot easier to run at steady pace. Second hill came up pretty quickly, and started the descent. Unfortunately the competitive side of me stopped me from taking a good look around at the top... it was more a very brief glance!

I was doing great on the descent, and seemed to be passing quite a few. Feet started hurting towards the bottom of the descent. I was wearing my normal road shoes, and really felt lack of support in the arches... every stone was beginning to hurt. Maybe this was just because it was new, but I reckon the fell shoes have tougher/stiffer soles... if not, they should!

Got back to the beach front, and started feeling the energy sapping from the legs. The downhill had really taken it out of the legs. The final straight seemed to go on forever! Anyway, got home safe and sound. Will definitely be penciling another in soon. Good to meet one or two other boards faces too. See you all in Howth.

jlang

Sounds like fun. I'd like to have done it as well, but I'm taking it easy this week. I'm going to try to get to Howth as well.

tantipie

well done,,sounds like you enjoyed it,,

figs

Yup, really enjoyed the hill race last night. Didn't feel any ill effects this morning either, which is a good thing, as I had planned on commuting to work with my runners. It's exactly a 6mile run, and at just under 8:00 mile pace was nothing too stressful (time of 46:35).

My bike was conveniently left in work since Monday, so the cycle home was very wet.

All going to plan for this week. Rest tomorrow, and then longer distance Sat & Sunday.

figs

Swapped my 8 mile run for my first track session ever this morning... was looking forward to it, but was a bit nervous too, as I didn't really know what to expect.

The nerves turned to worries when I got out of bed, and realised my legs were still feeling it from Wednesday night's IMRA and Thursday's 6 mile. Felt stiff, and had to hobble the first few steps. This was the first point where I thought about chickening out.

But what would the point of that be? So running gear on, and walked accross the road to the track. Did some stretches and a few laps of warm up, and then started the six intervals.

I was aiming for 1:30 a lap, as my aim is to run 18:40 for 5k. Not being clear at the time, I thought I should have been running at my desired pace to do this, but have subsequently found out probably should have been doing 1:38 laps. Lesson learned.

Anyway, the first 800m was fine, then a 600m recovery jog, and the second 800m and recovery was okay too.

Then the problems began. I'd just started the third, when my legs just felt like lead. The headwind I was running into on the back straight started feeling like a gale. I told myself I just had to grit my teeth and do it. Third was a bit slower, and I was not looking forward to the fourth. Made my way through the fourth, but it was a struggle, and a half hearted attempt really.

The early morning made the cold, empty track seem much longer and lonelier. I was ready to quit at that point, telling myself I'd done well to get that far. But I made myself put some effort into the fifth. It was hard. Legs just didn't have anything. Really did not want to be there. Stopped running and started walking after finishing the fifth, and was heading towards the gate.

Gave myself a pep talk, made myself finish the recovery run, and started the sixth. At some point I had stopped thinking about how crap I was feeling, and my mind was wandering. I was just running, and didn't feel the pain of the other laps. I got a pleasant supprise when I checked my splits and found I was actually slightly quicker than the previous two intervals.

It was at some point after this that I realised that, in between the pain, I had enjoyed the experience. Pushing myself to continue was hard. I guess if i manage to discipline myself to push myself when training on my own, it should be easier in race conditions when the competition is beside me.

Anyway, splits below. Definitely a benchmark to improve on for next session.



Set - 1st 400m / 2nd 400m
1 - 1:29 / 1:31
2 - 1:31 / 1:33
3 - 1:38 / 1:44
4 - 1:40 / 1:50
5 - 1:43 / 1:49
6 - 1:35 / 1:38

Woddle

Sorry about that Figs, your right it wasn't made clear but at least I'll clear it up for everybody else . Well done on making yourself finish the 6. In my marathon prep, I was doing 5x1000m @ 5k pace with 2 mins recovery and I think how you know you've done a good session is when your satisfied with your lot and you know theres no way you could do another.

figs

Thing is, I was fairly okay at 1:30 pace for the first two laps. It wasn't a push. Just the legs had nothing on subsequent laps.

I don't like making excuses, but I reckon if I hadn't done the IMRA I could have done the whole lot at that pace. Anyway, time will tell.

figs

Started out on my 12 mile LSR yesterday, and felt a twinge in my calf after only a few minutes in. Nothing bad, just a twinge. They've been a bit tight since last week, so have been stretching regularly.

Decided to leave it and head home, and didn't run today either. Bit frustrating, but I think it's for the best. Last year I missed several weeks 'cos of the same thing.

Might also re-think the Howth IMRA on Wednesday, and hopefully make it for Saturday's BHAA in RTE. Seems like a good boards turnout for that race.

Woddle

Sensible, cutting the session short. I had trouble with tight calves but I was able to pin point the problem and it was the fact that I went running hills without building up some kind of tollerance for them. It was the hell fire club to be more precise. Hope its nothing serious.

figs

Missed the IMRA race in Howth tonight due to traffic gridlock... left ballsbridge at 5.45pm, and only got across the liffey at 7pm (a whole 2 miles away). Reckoned I wouldn't have made it to Howth by the start of the race at 7.30pm, let alone make the 7.15pm cut off point for registration. I wasn't a happy camper.

Anyway, took my frustration out on a brisk(ish) 4.5 mile circuit at 7:15 pace.

A slight tightness in my calf still. Did plenty of stretching after. Hoping it will be fine for Saturday.

jlang

Your calf will thank that traffic!

figs

A big crowd had turned out for this race, and as with all BHAA races, it was well organised. I found the 4 x 1.5mile laps quite hard. First time I've raced something with laps, and felt it a battle with myself all the way.

Again, I went out too fast, and paid the price on miles 3 & 4. Splits:
6.16, 6:36, 6:55, 7:04, 6:15

I picked it up for the last mile, but think the course might have been a bit short, so don't think 6:15 is wholly accurate. Regardless, knocked almost 3 minutes off my previous PB to come home in 33:14.

Some progress made, and hopefully by the end of the summer I can do justice to the 5miler in Phoenix Park. A sub 32 would be good.

No running today. The hangover resulting from Leinsters great victory was pounding my head all day. I'm out of practice on this drinking lark. I was barely able to lie on the couch today, let alone consider going for a run!! Plan a few miles tomorrow to make up for it.

figs

5 mile today slowly enough. Planned to do 10 mile, but had to cut it short due to chaffing!! Darn shorts cut the legs off me!

Will have to make the distance up during the week.

Plan for week:
Tuesday - 5 mile
Wednesday - torn between IMRA / Irishtown Track Race - TBC
Thursday - Rest
Friday - 4 mile fast (lunchtime run)
Saturday - 10 mile
Sunday - 8 mile

figs

5.2 miles tempo run tonight around the park. First mile slow, second two quick, fourth slow, last quick.

7:18 average pace . Was a nice fresh run and felt easy despite the headwind.

Will be altering tomorrows plan, as work committments mean I won't get to either IMRA or track meet. Rest day.

Long run thursday, and speed session planned for Friday.

figs

12 miles today split between morning and evening commute. Was a tad windy and hilly, so 7:45 pace and no records broken.

Will be going to inlaws tomorrow morning for family event, so long run most likely going to be Sunday. Might try sneeking in a few miles really early in the morning all going well.

figs

3 quick miles first thing on Saturday morning. Wasn't feeling great. Have been down with a cold (aka man flu) for the past few days. Head feels like a melon, and nose is the only thing running at the moment. Won't be making 3 rock or Trinity track this week.
<< off I go sneezing my way to make another lemsip >>

figs

feeling much better since yesterday, so out for a few miles tonight.

7.5miles @ 7:45 pace. Was quite a nice evening, and legs felt fresh after the break, although I still was struggling between breathing and sniffling!

Planning a run in the mountains over the weekend. If I can find a team I'll do the Wicklow Way Relay, and reci it this weekend, otherwise might turn up for Ballybraid.

figs

This was so much fun! Swapped Wicklow Way reci for the IMRA race in Ballybraid today, and was very glad I did! I thoroughly enjoyed it.

Got to Drumgoff fairly early. It's been a while since I've been down there, and I thought it would take a lot longer. Got registration done and it was good to meet with donothoponpop and earlyevening before the race. Thanks to d'pop for the tips beforehand. Not being familiar with the route, all advice was greatly appreciated. Really didn't know what to expect, and with a field of only 35ish, I thought i might have been out of my depth.

Was a tough climb up Mullacor. Found that hard, and was forced to walk even on bits of the fireroad. But after the slog to the top, things got easier. visibility was good, and the wind was behind us as we ran out to Derrybawn. It was wet and mucky. Several times I went knee high in bog, but luckily managed to stay upright anyway! I quite liked the downhill to Derrybawn, and managed to makeup a few places that I had lost on the climbup to Mullacor. I managed to keep these places for the rest ofthe race, which I was pleased with.

Soon saw the leaders coming back towards me, and the other boards guys, and then know I couldn't be too far from the turning point as there were a few people passing me that I had seen earlier from the top of the hill, nd they weren't that far ahead at that stage. In fact, just over the brow was the cairn. The run back was hard. Again i was reduced to a walk at points, with the steep points on the hills, and the strong wind against me.

The chap in front had a yellow hat, which was a good identifier of my route. I was no more than 15 seconds behind him at the turn at Derrybawn, but I suffered on the uphill, so by the time we turned off the main track under Cullentragh, he was a good bit ahead... a cunning plan by me, as it meant I didn't have to take out the map!:D

Most of the rest was downhill along tracks or streams... they were inistinguishable really. Rain started about mile 6, but it was all downhill and easy running on forest tracks for the final 1.5 miles.

got home in 1h 30m which I was pleased with. Brought it home to me that I really need to shift some of the excess weight if I want to be more competitive in these. The uphill just killed me. Really struggled in places. Downhill was great, at least, I didn't feel any ill effects on my knees. anyway, great day, and really friendly crowd. Thanks to the organisers.

Woddle

Well done Figs, brave man, I wouldn't have had the guts myself with the weather and small field, I actually pulled out of my 5k race today as it was too windy (and other reasons)
I'm half thinking of adding a few of the Wednesday races to my training, replace the tempo run, looking at Prince William, Corrig and Scalp as there short enough, will you be doing any of them.

Slogger Jogger

Nice report figs. I look forward to meeting you properly the next time. I arrived late-ish and had to head off immediately today.

donothoponpop

Great report figs, and good to meet you today. You know, as I read your report, memories of last years race came back to me. It was my first Ballybraid, and like you I walked some of the initial fireroad, as well as the Derrybawn Ridge. However, those great downhills are what you remember, and I daresay you'll have a years great memories from now until next years fixture.

figs

Woddle wrote: »

Well done Figs, brave man, I wouldn't have had the guts myself with the weather and small field, I actually pulled out of my 5k race today as it was too windy (and other reasons)
I'm half thinking of adding a few of the Wednesday races to my training, replace the tempo run, looking at Prince William, Corrig and Scalp as there short enough, will you be doing any of them.

Tks Woddle. Yes, I'm definitely going to do more of these. I've wanted to do mountain running for years, but between moving country, jobs and houses in recent years, I haven't had the time to dedicate to running at all. This is definitely the type of races I've got the greatest buzz out of so far... in my limited experience!:D See you in the next few weeks.

Slogger Jogger wrote: »

Nice report figs. I look forward to meeting you properly the next time. I arrived late-ish and had to head off immediately today.

Tks SJ. Was going to say hello, but wasn't time before the briefing. Will catch you next time.

donothoponpop wrote: »

Great report figs, and good to meet you today. You know, as I read your report, memories of last years race came back to me. It was my first Ballybraid, and like you I walked some of the initial fireroad, as well as the Derrybawn Ridge. However, those great downhills are what you remember, and I daresay you'll have a years great memories from now until next years fixture.

Yes, downhills were fun!:) That race has just made me more determined to get myself fit and get myself up the hills quicker! Looking forward to the next one already.

figs

Took a rest yesterday after Saturdays race. Actually felt like going for a run, but needed to put in time with the family too.

12 miles added today as part of my commute. Took it fairly handy each way. To work in 48mins & a quicker run home in 45mins (of which 3 miles uphill / 3 miles flat).

No running tomorrow, as am travelling for work. Powerscourt Uphill planned for Wednesday night.

figs

Took a rest yesterday after Saturdays race. Actually felt like going for a run, but needed to put in time with the family too.

12 miles added today as part of my commute. Took it fairly handy each way. To work in 48mins & a quicker run home in 45mins (of which 3 miles uphill / 3 miles flat).

No running tomorrow, as am travelling for work. Powerscourt Uphill planned for Wednesday night. :eek:

Woddle

Well done Figs on another great run and I must add the boards singlet suits you

figs

Tough run last night. I believe the inaugural IMRA Powerscourt Uphill race. The distance was just under 7k (GPS read 6.8k), which sounds simple, but that 7k was an uphill climb almost all the way. In all, an altitude difference of 650m from start line to finish.

As I left work and the wipers were failing to clear the water from the windscreen, I thought it was going to be a race to see which competitor would drown first on the way up the hill. Luckily, by the time I left the N11, the rain had stopped, and the sun had reappeared. In fact, the wind had dropped aswell, and the evening turned out to be lovely.

The early staters left just after 7pm, and by 7.30pm the rest of the field had gathered at the starting line ready to race. Again, there was an impressive crowd about 150 strong.

The briefing over, the race began. I know the route very well from walking it on many many occasions. This helped a bit, and I kept myself running conservatively so I'd have something left for the run up Djouce. Turns out I was wrong. I was okay until we reached the treeline on Maulin, but was knackered by the time we reached the first stile after the Dargle. It turned out to be more or less a walk / run, and then a walk / walk from there to the top.

The brief downhill was great, and I had made up a few places (I seem to be okay on the downhills - maybe I haven't had a good fall yet!), but lost the places with interest on the climb. This was the same experience I had in the last race, and probably something to do with having some extra pounds to have to carry up. I'll have this problem sorted out by next year.

Reached the top in just over 48 minutes and 66th place. Mid-field, so room for improvement next year.

The best bit about the race was getting a break at the top, and being able to take in the stunning view. The evening had cleared, so you could see all around and over Dublin bay. The compulsory rain jacket was a good call for the top. Was chatting all the way back down, which shortened the return leg. All in all an enjoyable night.

figs

Been weeks since I last posted here, and three not very productive weeks at that.

Had a few bits and pieces to take care of over the past number of weekends and work was a bit hectic, so my training suffered. Got a few runs in, but nothing significant.

Did a 14 miler with Woddle & ecoli on Sunday morning... really was a fantastic morning to be running around South Dublin (Ballyboden, Firhouse, Rockbrook, Ballinteer, Churchtown and back to Rathfarnham). Sun was shining, and pace was steady. Started at 06:40, and was finished in just under 2 hours, so still had the day to get on with other stuff.

Started my Dublin marathon plan today. Am going for the Hal Higdon Intermediate 2 plan. It allows me to do three 20 milers in advance of the marathon, which should serve me well. I'd like a sub 3:30 (and secretly hoping I could do 3:20ish).

Started tonight with ...ahem... a "Cross-Training" night... it was so nice I couldn't resist 3.5 mile recovery run in the park:D. Not the perfect start to a plan, but I really needed to just loosen the legs after yesterday.

Plan for Week 1:
Mon - Cross Train
Tues - 3m Run
Wed - 5m Run
Thurs - 3m Run
Fri - Rest
Sat - 5m Pace
Sun - 10m LSR

Also disappointed myself by finding out I am too late to register for Achill Half on 4th July. Thought registration was open until today (but apparently not!:(). I've even planned a weeks holiday around this race, so will be pulling every string to try to get a late entry.

figs

Wk 1.2 - 3.6m - 28min

A comfortable steady run around park this evening. Was tempted to keep going, but need to keep to schedule and thought better of it.

Ate reasonably well today. Was at a seminar where desert was on the menu and couldn't resist the cheesecake!:D

figs

Wk 1.3 - 5.4m / 42:43 @ 7:51 pace

Last night I didn't want to stop running, and tonight I didn't want to start. I was looking forward to the run, but once I started I just wasn't feeling it. There was a bit of a breeze, but seemed to be struggling to keep anything like an 8:00 pace.

After two miles, my hammer tightened up, and I was concerned I'd have to stop, but just slowed the pace for a bit, and it seemed to ease. Picked up a bit in mile 4, and finished last half mile strongly.

Splits as follows:
1 - 8:02
2 - 7:40
3 - 8:13
4 - 8:04
5 - 7:46
5.4 - 6:41

Tomorrows session is a short 3 mile run, with a rest day on Friday.

figs

Wk 1.4 - 3.6m / 27:40 @ 7:40 pace

A fairly short run tonight. Had a long day at work, got home late, and ate too soon before going out, so didn't feel so fantastic. On a positive side, the sun was out, and got around without too much of a push.

Rest day tomorrow. Haven't quite worked out my running schedule for the weekend, as I've a few things on that will keep me busy. A 5 mile on Sat and 10 mile on Sunday, so could be two early mornings in the Phoenix Park for me!

figs

Wk 1.6 - 5.3m / 38:15 @ 7:13 pace

Rest day yesterday, and a quick(ish) run around the park this morning. It was quite windy, so my splits varied a bit. Still felt a bit slow and uncomfortable, which is probably due to the break in training. Hopefully a few weeks and the speed will come back.

Splits today:
1m - 7:14
2m - 6:53
3m - 7:23
4m - 7:18
5m - 7:20

Tomorrow 10m LSR, probably going to hit Phoenix Park early...

figs

Wk 1.7 - 10.24m / 83min @8:06 pace

LSR today. Headed to Phoenix Park early this morning. Weather was a bit dull, and cool enough. Felt good. Hada niggle in my calf, but it seemed to pass. Was hard enough to hold myself back at a slower pace.

The Higdon plan recommends LSR's to be run at 45s to 90s below race pace. I'm hoping to run at 7:30(ish) for the marathon (about the 3:15 mark), so I guess this run was a bit quick. I bet I'll have no problem slowing it down on the longer runs!!

Splits as follows:
1 - 8:24
2 - 8:26
3 - 8:12
4 - 7:42
5 - 8:06
6 - 8:08
7 - 8:16
8 - 8:25
9 - 7:54
10 - 7:49

Anyway, first week over, and all going to plan. 31.64m / 247min @ 7:46 pace (avg).

Next weeks plan as follows:

Mon - Cross Train (Cycle to Work)
Tues - 3mi - Fast
Wed - 5mi - Interval
Thurs - 3mi - Slow
Fri - Rest
Sat - 5mi - Race Pace
Sun - 11mi LSR

Planning Achill Half on 4th July, so may swap the LSR to a day earlier. It will depend on how it goes this week.

figs

Wk 2.2 - 3.97mi / 29min @ 7:18pace

Hot lunchtime run. My GPS was messed up, so continued on the distance, besides the weather was lovely. Unfortunately, was really dehydrated afterwards, and had a spliting headache by time I was leaving the office. Stocking up on water, and going to bed now(!) to try to shift it.

IMRA Brockagh race tomorrow evening.

figs

Wk 2 - not going to plan

Second week not going well. I had woken up with a sore throat on Tuesday morning, and by the evening I was feeling terrible. Spent yesterday in bed sick with sore throat and splitting headache. It hurt to move at all.

Needless to say, missed last nights IMRA, which after reading the reports sounded great (How can Enduro cycle for 1h45m to Brockagh and then win a tough race... and then cycle home again too presumably?! Unbelieveable really).

Am starting to feel better today, so hopefully will be back to work tomorrow, and back training at the weekend.

figs

Wk 2 - Was a write off. Didn't feel good at all since coming down with something and had a sore throat right up to yesterday.

Today was the start of Week 3, and although down as a cross training day, I had to get out for a run.

Wk 3.1 6m / 45:30 @ 7:34 ave.

1 - 7:32
2 - 7:20
3 - 7:33
4 - 7:48
5 - 7:57
6 - 7:17

Plan for the rest of the week is easy, as will be doing Achill half on Saturday:

Tue - 3m Easy
Wed - 5m Easy
Thur - 3m Very Easy
Fri - Rest
Sat - 13.1 / Achill Half - planning 1:40 ish.
Sun - 5m Recovery

figs

Wk 3.2 - 4m / 29:30 @ 7:23 ave

4 miles around the park, first mile was a bit sluggish, then picked it up for the remainder. Nice evening for it.

1 - 7:59
2 - 7:13
3 - 7:15
4 - 7:03

Have been experimenting a bit with my posture, and have sort of found a comfortable position, with shoulders back, and chin up, sort of "sitting over my legs"! Seems to allow me quicker leg speed, and run faster with less effort. Before it seemed like a wrestling match with every step. Will keep it going for a bit to see if it makes a difference.

figs

Note: A report I wrote the day after the race, and shows how bad I felt after. I've calmed down a bit since! It didn't go well for me...

We had arrived in Achill late on Thursday night. After a very long day, I couldn’t sleep properly, so was very tired on Friday. Unfortunately, had an early start on Friday (toddlers take no prisoners!), so didn’t get a lie-in I so badly wanted. Got to registration on Friday afternoon, but skipped my planned short run due to tiredness.

The registration pack was poor to say the least. The T-shirt was okay, but aside from a Snickers and a Nutri-grain bar, there was nothing else worthwhile. I'd really like to know how much they donated to charity.

The weather was certainly cooperating when I woke up on Saturday morning. The sun was trying to break through the clouds, although there was a stiffening breeze as the morning progressed. I was finding it hard to motivate myself. I wasn’t nervous. I wasn’t excited. I was tired. I just didn’t feel like going for a run, even a slow run, let alone a fast paced 13.1 miles. Nonetheless, I had no choice. I was here, and this was race day. I perked up a bit about the start line, but still wasn’t buzzing with pre-race excitement.

The delay on the start annoyed me. We were called at 10:48, but held until 11:15. The pipe band mis-interpreted the polite clapping for an encore, and promptly started up again. It was 11:10. After a few minutes of bagpipes, someone took the mic, but we couldn’t hear the starter who prattled on about something for way too long. Eventually, after some more polite applause, the race got underway at 11:15.

I planned on a sub-1:40, which meant running 7:40 pace for the race. Miles 2 to 4 were up a steep hill, so I wanted to bank some time early to accommodate it. My first miles were comfortable enough, and made it to mile four miles on target.

The weather was being kind. There was a short spell of rain to keep us cool, but for the most part, it was dry with sunny spells. The only shortcoming was a stiff cross wind that was for the most-part a hindrance.

There was a short downhill section, and a few rolling hills for miles 4 to 7, and I kept a steady pace, but something was wrong. My legs felt heavy. They just felt leaden. There was no spring in my step. I was just plodding. Even the downhill was a plod. Usually I can lengthen my stride and flow with the gradient. Today there was nothing. I tried to catch a big guy in front so I could run in his slipstream and save me some effort against a stiff breeze. I couldn’t bridge the gap. I probably wasn’t more than 20 metres.

Things weren’t going well, and I wasn’t happy. At 6.5 miles, a chap with a broad northern accent, caught up and was running beside me. He chirped up a comment about being halfway by now, to which I grunted a reply, “Yep”. He tried to engage in a conversation, but it was going to be a one-sided one! I was in a fowl mood. Grunts and silence were my answers. He soon ran ahead. I could hear another runner’s race number flapping in the wind as it was not attached properly. This also started to annoy me! I was very irritable!

My pace had slowed by now, and was being frequently overtaken. This didn’t help, but I was just telling myself to run my own race.

As we approached 8 miles, I was (thankfully – for everyone else’s benefit) running on my own. We hit a big hill out of Dugort, and my legs were gone. I was running at 10:30 pace climbing the hill. Ususally I would be doing 8:30 at the slowest. I was gone, physically and mentally. I was being overtaken by the entire field at this stage (at least that’s what it felt like). I wanted to quit. But I wouldn’t. I don’t do that. I knew I could get around at a slow jog if that be the case. The distance wasn’t a problem, but there was no speed in the legs. The hill sapped me. I was drained. Mile 9 was at the top of the hill. Four to go. I was trying to get the legs moving again, but they weren’t responding. I couldn’t go faster than 8:30.

I reached 10 miles in 76 mins. I knew I had to run three 8:00 min/miles to be sub-1:40. But I just couldn’t do it. 8:30 was all my legs were allowing me to run. I came home in 1:41:10, just outside my goal. I was disappointed, and annoyed.

My preparation wasn’t ideal. I’d been sick the week before. I hadn’t run a huge amount in the week in the lead-up. But I was confident I could run inside 1:40. I was annoyed that my legs failed me, and I was annoyed that I cracked mentally. I just didn’t enjoy the race.

Race stats:
1 - 6:45
2 - 7:02
3 - 7:43
4 - 7:18
5 - 7:03
6 - 7:07
7 - 7:34
8 - 7:45
9 - 7:47
10 - 9:00
11 - 8:13
12 - 8:44
13 - 8:12
13.1 - 6:36

figs

Since achill, training's gone a bit better.

Wk 3.7 - 5.1 / 43:06 / 8:22 pace (Recovery Run)
Wk 4.2 - 7.0 / 56:30 / 8:05 pace
Wk 4.3 - 6.1 / 44:00 / 7:11 pace

On holidays for the next week, so hoping to get a few runs & speed sessions in.

Looking forward to 5 miler in the Park on 18th July.

figs

Wk 4.4 - 5mi / 41:01 @ 8:20 pace

Felt a bit tired after last nights relatively quick run. took it easy with a lovely 5 miles around country lanes in Galway. Was so quiet and sunny... and oh the smell of silage in the summertime...

ecoli

figs wrote: »

Note: A report I wrote the day after the race, and shows how bad I felt after. I've calmed down a bit since! It didn't go well for me...

We had arrived in Achill late on Thursday night. After a very long day, I couldn’t sleep properly, so was very tired on Friday. Unfortunately, had an early start on Friday (toddlers take no prisoners!), so didn’t get a lie-in I so badly wanted. Got to registration on Friday afternoon, but skipped my planned short run due to tiredness.

The registration pack was poor to say the least. The T-shirt was okay, but aside from a Snickers and a Nutri-grain bar, there was nothing else worthwhile. I'd really like to know how much they donated to charity.

The weather was certainly cooperating when I woke up on Saturday morning. The sun was trying to break through the clouds, although there was a stiffening breeze as the morning progressed. I was finding it hard to motivate myself. I wasn’t nervous. I wasn’t excited. I was tired. I just didn’t feel like going for a run, even a slow run, let alone a fast paced 13.1 miles. Nonetheless, I had no choice. I was here, and this was race day. I perked up a bit about the start line, but still wasn’t buzzing with pre-race excitement.

The delay on the start annoyed me. We were called at 10:48, but held until 11:15. The pipe band mis-interpreted the polite clapping for an encore, and promptly started up again. It was 11:10. After a few minutes of bagpipes, someone took the mic, but we couldn’t hear the starter who prattled on about something for way too long. Eventually, after some more polite applause, the race got underway at 11:15.

I planned on a sub-1:40, which meant running 7:40 pace for the race. Miles 2 to 4 were up a steep hill, so I wanted to bank some time early to accommodate it. My first miles were comfortable enough, and made it to mile four miles on target.

The weather was being kind. There was a short spell of rain to keep us cool, but for the most part, it was dry with sunny spells. The only shortcoming was a stiff cross wind that was for the most-part a hindrance.

There was a short downhill section, and a few rolling hills for miles 4 to 7, and I kept a steady pace, but something was wrong. My legs felt heavy. They just felt leaden. There was no spring in my step. I was just plodding. Even the downhill was a plod. Usually I can lengthen my stride and flow with the gradient. Today there was nothing. I tried to catch a big guy in front so I could run in his slipstream and save me some effort against a stiff breeze. I couldn’t bridge the gap. I probably wasn’t more than 20 metres.

Things weren’t going well, and I wasn’t happy. At 6.5 miles, a chap with a broad northern accent, caught up and was running beside me. He chirped up a comment about being halfway by now, to which I grunted a reply, “Yep”. He tried to engage in a conversation, but it was going to be a one-sided one! I was in a fowl mood. Grunts and silence were my answers. He soon ran ahead. I could hear another runner’s race number flapping in the wind as it was not attached properly. This also started to annoy me! I was very irritable!

My pace had slowed by now, and was being frequently overtaken. This didn’t help, but I was just telling myself to run my own race.

As we approached 8 miles, I was (thankfully – for everyone else’s benefit) running on my own. We hit a big hill out of Dugort, and my legs were gone. I was running at 10:30 pace climbing the hill. Ususally I would be doing 8:30 at the slowest. I was gone, physically and mentally. I was being overtaken by the entire field at this stage (at least that’s what it felt like). I wanted to quit. But I wouldn’t. I don’t do that. I knew I could get around at a slow jog if that be the case. The distance wasn’t a problem, but there was no speed in the legs. The hill sapped me. I was drained. Mile 9 was at the top of the hill. Four to go. I was trying to get the legs moving again, but they weren’t responding. I couldn’t go faster than 8:30.

I reached 10 miles in 76 mins. I knew I had to run three 8:00 min/miles to be sub-1:40. But I just couldn’t do it. 8:30 was all my legs were allowing me to run. I came home in 1:41:10, just outside my goal. I was disappointed, and annoyed.

My preparation wasn’t ideal. I’d been sick the week before. I hadn’t run a huge amount in the week in the lead-up. But I was confident I could run inside 1:40. I was annoyed that my legs failed me, and I was annoyed that I cracked mentally. I just didn’t enjoy the race.

Race stats:
1 - 6:45
2 - 7:02
3 - 7:43
4 - 7:18
5 - 7:03
6 - 7:07
7 - 7:34
8 - 7:45
9 - 7:47
10 - 9:00
11 - 8:13
12 - 8:44
13 - 8:12
13.1 - 6:36

Just looking at your splits and taking into account everything you were definitely in shape to go well under 1.40. to be honest i think you just went out too fast. I know you were trying to allow for the hills but if you look at it there was only one mile in first seven outside that pace so there was no need for it with one nearly a full minute quicker than the pace. At the end of the day its a learning curve and wouldnt worry too much about it you are in better shape than you think i believe and will suprise yourself in the coming weeks and races.
Keep up the good work

PS. Just an interesting note for 1st 8 mile you ran average of 7.17 pace 23 seconds per mile quicker than pace so definitely in good shape. 72.50 for 10 mile a good time in itself

figs

Thanks ecoli. I wrote that report the day after the race, and I was still feeling annoyed with myself.

Having considered it with a clear head, it's obvious I did go out too fast, and blew up a bit towards the end. I think my preparation wasn't perfect either, and had I got that right, I could have held the pace a bit towards the end.

Given that it was a tough course too, I can't be too unhappy. Those hills were hard. Besides, it gives me a chance to go sub-1:40 in the Dublin half in September... although I'd like to be looking at a sub-1:37 there (Am I being unrealistic - that's 4 mins in 2 months!).

I went through 10 miles in 76mins. If I could manage 73ish for the Frank Duffy10 in August I'd be delighted. That would be 10 minutes faster than my time last year.

Nothing like a bit of ambition!

Wk 4.5 - Rest day