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Times for improvement....
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Your pacing plan sounds on the button tbh.
I used to play pretty regularly (i'm off 13 as well) and i'm still a member of the club but running is consuming my free time at the moment. I played a couple of weeks ago and struggled with the usual mixed bag of ok and bloody awful. i think our marathon tapers more or less coincide, so it might be a good opportunity to play a game.
+1... There's just not enough hours in the day for golf as well.
A game sounds good and would be a welcome distraction from running at that stage
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Sunday 05.07.09
Race - Farmleigh 5k
Time: 19.48 (watch time - chip time tbc)
Mile Splits: 6.15 / 6.36 / 6.29 - avg pace of 5.44 over the last .1 of a mile.
Got there early with a mate of mine who I have recently convinced to do Amsterdam with me in October. He hasn't done much training recently due to injury and concentrating on soccer but is a good runner and has the potential to do some fast times (much faster than me!).
Weather was nice and there was a great atmosphere around the tented village and house. Loads of runners and families just sitting around chilling out. I had been looking forward to this all week and couldn't wait to get started.
We took our places a the start in front of the house about 10 mins before the gun. I was disappointed to see alot of walkers/joggers at the very front of the pack. There were about 30 people ahead of us and at least 50% were just out for a jog/walk as opposed to a race. There was a couple beside us with their young son (aged 7/8 max) who was a bit nervous. Couldn't believe parents would be so stupid to have their small kid up front with adults
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Anyways Sonia O'Sullivan pulled the trigger at 10.30 and we were off. The first km was slightly down hill so we managed to pass some slower runners. I must have set my garmin up wrong as it didn't record my km splits but we did the first km in about 3.49 I think.
After about 2kms we came to a section with a small incline and I wanted keep the pace up so left my mate who was starting to struggle. I was feeling very strong at this stage and passed out a couple of runners who had gone out too fast seemingly.
The second and third kms were done at about 4.00-4.05 pace and as I turned the corner to head back toward Farmleigh I could feel the legs getting tired. Anyway I pushed on, telling myself that there wasn't far to go. I caught up with a couple of runners who I stayed with until we got through the gates of the estate.
At this stage there was only about 500-600metres to go and I knew it was going to be tight going to get up the hill and over the line inside the 20mins. Then I could see the crowds (and finish line) in the distance and started to wind up the pace. I passed a few more guys and heard the commentator say that we were all still under 20mins as we approached the finish, a glance at the clock confirmed this and I was a happy man.
My mate finished in just under 21mins and is now determined to get stuck into training
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In summary, great race and would recommend it to anyone looking to do a fast 5k. The location is great for families with kids and the race was very well organised with plenty of volunteers on hand. Slightly disappointed to get another cotton t-shirt as I can't wear them running but not a big deal really.
Looking forward to upping the mileage this week and will try and find another 5k in August. I think I could get much closer to 19mins with a bit more training and some weight loss!0 -
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Krusty_Clown wrote: »Two tough sessions in one day? Fair play to ya. And you didn't even stop in the Blue Light for a sneaky pint.. Waste of a good cycle.
a pint of water is what I needed when I was passing by there yesterday morning...
You should check out that route some day as you'd probably enjoy tackling the climbs. I will issue a health warning though - don't do it if the roads are wet as some of the descents shortly after Glencullen are seriously steep...:eek:0 -
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Krusty_Clown wrote: »....For what it's worth (I'm hardly a poster child!) I'd recommend you go for the 12 week program instead of week 6 of the 18 week program, as at least you'll be starting at the beginning of an endurance cycle, instead of the end of one. Also, the weekly mileage increase will be more gradual (instead of jumping in at 50 mpw, it'll be 35mpw).
Cheers Krusty I think that's good sensible advice. I'll go with the 12 week plan. Will redo my spreadsheet now!
P.s. Did the sales commission from P&D pay for that nice bike of yours? 0 -
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Wednesday 15.07.09
Run - 11M, Time: 1:33:27, avg. pace: 8.29 mins/mile
Did this with two mates and felt good although knees were quite stiff afterwards. Finished the run down at Seapoint and had a quick dip. Damn it was cold :eek:
I'm away now from tomorrow until Monday. Heading up North and then we're taking my cousin's boat over to Turnberry on Friday morning for the British Open so hoping the weather will behave. I will pack the runners and try to squeeze in a run at some stage but the golf will take priority over all else for the next 4 days
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Tuesday 21.07.09
Run - 8M, time: 1:04:28, avg. pace 8:02 mins/mile
Lactate threshold run - 8 miles with 4 @ 1/2 marathon pace (sub.7:30 mins/mile) splits for LT were: (7.25/7.25/7.19/7.24)
Went for swim afterwards in Seapoint. That water ain't getting any warmer
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