If... the Unforgiving Minute

dna_leri

Recovery from my track session Tuesday was slower than I expected so I changed location to the racecourse on Thursday. I did 6x1M in 6 mins off 2 min recovery. It was a damp misty evening and the grass needed to be cut so it was not ideal for running. Worse than that was the stomach problems I had which kept building up (and slowing me down) as the session went on. In the end I was glad to get home in one piece.

I suspect my slow recovery earlier in the week was part of a bug/virus and it just came to a head yesterday. I think I am over the worst of it now.

Speedy44

dna_leri wrote: »

Recovery from my track session Tuesday was slower than I expected so I changed location to the racecourse on Thursday. I did 6x1M in 6 mins off 2 min recovery. It was a damp misty evening and the grass needed to be cut so it was not ideal for running. Worse than that was the stomach problems I had which kept building up (and slowing me down) as the session went on. In the end I was glad to get home in one piece.

I suspect my slow recovery earlier in the week was part of a bug/virus and it just came to a head yesterday. I think I am over the worst of it now.

Hey dna,
Good to see you going well. Think I have that bug as well, hasn't developed into anything too serious yet, but definitely don't feel 100%. Have not been able to get the sessions in like I need to got for the masters.

dna_leri

On Sunday I headed to the track for the next installment in my 600m rep series. The track was wet and a warm breeze was in my face on the home straight. Not ideal conditions but I had to get back into the hard sessions. The plan was 5x600m(1:42)[5']

I warmed up well and during the reps I felt good when the breeze was at my back but died every time I turned into the wind. The times were: 1:41.7, 1:42.6, 1:47.8, 1:48.5. The first two were fine but I struggled on the third and decided then to only do four and even that was a killer.

My conclusion at the end was that my stomach was back to normal but my legs were not 100%. In hindsight now when I look at the times, I probably went too quick for the first two, which were ambitious anyway. I would have been better to start off around 1:45 and build up to 1:41 by the end. I'll learn for the next set.

I had been considering racing in Galway on Thursday - I'll decide based on how I feel Tuesday.

dna_leri

Tuesday's plan was 10x100m (14") [300m]

The track was wet again but the wind had eased back. I managed to get through the session without getting soaked but it did start again during my cool down.

Times were: 13.8, 14.6, 14.5, 14.0, 13.9, 14.2, 13.5, 13.8, 13.5, 12.9 for an average 13.9s.

I started off fine, lost my pacing a bit for the next few before recovering and finishing strong. The margins between 13.5 & 14.5 are fine. I did two of the later ones on the outer lanes of the bend and flew around them - bend running suits me.

My stomach was still a bit dodgy at the beginning and end but this was not a tough session.

dna_leri

I left work early to get to the Galway County T&F yesterday. I should have left earlier as I just about had enough time to register and do a short warm-up before the first event - 400m. I put my name down for the 400m senior and 1500m masters with my real focus on the 400m as a tester for my speed, hoping some of the young lads would pull me around. I had run Galway several times in the past and it's been a good track for PBs - both my 1500m & 400m PBs were set at this event. The 400 PB was 56.3s from 2009 when I was mainly doing sprint work. This year for the first time they had electronic timing which was an extra reason to make the journey. My hope was to get high 56 or low 57 which would set me up for a good 800 in the coming weeks. The conditions were pretty good, a nice evening with just a bit of a breeze coming into the home straight.

I lined up for the 400, feeling I had not done enough warm-up. I knew from my session on Tuesday that it took me a while to get into race pace so I did a few extra strides while I waited to get started. I got a good lane draw (3) with one guy inside me and 4 or 5 outside. One of the guys outside had beaten me my a nose in my last 800m and another was a decent short sprinter in a Portugal top. I setup my blocks conservatively as I had not done any block-work recently. I read an article during the week by Sandra Richards-Ross about 400m tactics and I tried to remember it now about the 4Ps of 400m racing - Push, Pace, Position and I could not remember the last one - it was Poise but I kept thinking Pain!

After the first faulty start, I pushed out of the blocks trying to reach top speed quickly. The guy inside went past me early and went on to win well. Down the back straight, I tried to keep my Pace even. Around the bend, I leaned in well and passed a few as the stagger worked out. I did not expect Position to be important for me as I was running for time rather than racing but coming off the bend I found myself in 3rd. Now for the Pain. I might have been better to focus on my form or Poise which I suspect was fading. Portugal man went passed me and challenged for 2nd. Another guy came up on my shoulder. I was trying to lift my knees and pump my arms but I was treading water. We both dipped for the line, I was not sure who got there first.

Afterwards I reckoned I had ran 56.x and it was not until the end of the evening that I got my official time 55.08 ! I genuinely was surprised and asked the finish official to double check. He confirmed the time and that I was fifth, just beaten in the dip by 4 hundreths. I was well pleased with the time - it gives me good confidence for a fast 800, especially if I believe the Horwill 4s per lap rule. The speed is there, I need to keep working on the strength.

With that in mind, 10 minutes after the 400, I lined up for a 1500. I knew I was in no fit state for a good time. All I could hope for was to sit and kick. There was a good field of masters lined up, including Masters V3 Champion Speedy44. As one guy went off the front early on, I decided to follow Speedy44 for as long as I could, staying on his shoulder in 3rd place for a 74s opening lap and a slower 2nd lap. On the third lap, I'm not sure if I tired or he lived up to his name and speeded up but I started to loose contact. With one lap to go I sensed someone closing on me so I dug deep. Coming into the home straight I had no kick but did not fade either, finishing in 3rd at 4:48, with Speedy44 a good 8s ahead with a decent PB.

I got a good cool-down on the grassy fields of Dangan before heading back up the road, still buzzing from my shiny new 400m PB. [Actually it's not a real PB but a masters one.] The only down-side was getting pipped on the line for the 2nd race in a row and just missing the chance to go under 55s but it stops me getting complacent.

Oregano_State

Excellent run! I'd bet the sub 55 is there for the taking if you get a chance to do another one.

Krusty_Clown

Super time, very well executed by the sound of things.

Speedy44

DNA in full flow :-)

BeepBeep67

Nice running - where's the track in Galway?

dna_leri

BeepBeep67 wrote: »

Nice running - where's the track in Galway?

Dangan - nice spot, plenty of shelter and good grass and paths nearby.

Speedy44

dna_leri wrote: »

Dangan - nice spot, plenty of shelter and good grass and paths nearby.

In case you don't know where Dangan is Beep, its on the Newcastle Road heading out towards Moycullen/Oughterard. There is a hotel on the left, the Westwood, about a mile from the hospital, take the next right about 100yds up the road. You will see the track on your right, as dna said, there is a good complex there, loads of changing rooms with hot showers, and a 2ml loop around all the pitches for warming up.
There is also a path that runs parallel to the river all the way down to NUIG.

RandyMann

Didnt see your 400 post until now, great running D and nice PB, I think you should come back to sprinting TBH

Pisco Sour

Very nice 400m indeed. Would love a bit of that myself next season.

pa4

55.08 is some going for a 400, you could definitely run a fast 800 soon.

dna_leri

No session done since Thursday so despite the heat, it was sun-screen on and back to the track Tuesday. Surprisingly the weather conditions were tolerable - there was a light wind blowing which kept it cool and at times blustery. I was back to my 600s again - this time 4x600m (1:43-1:40) [6']

An opening 1:43.7 was about right, I failed to pick it up for the second one 1:44.3. I got it right for the third 1:42.6 but could not push on for the last 1:44.4 but it was not from lack of trying.

I had planned an 800m race at the weekend but a family priority has taken precedence so I'm trying to rejig my race schedule now.

dna_leri

Thursday's plan was 10x400m(71s)[90s] but with temperatures over 25 degrees and Tuesday's session still in my legs, something would have to give. I decided to maintain the speed and recovery but sacrifice the volume so 8x400m it was.

Times were 69.1, 70.1, 70.1, 69.8, 69.8, 71.0, 72.5, 71.2 for an average 70.4s.
The ever-present breeze kept me cool enough but it was the legs that were fading in the end.

dna_leri

Tuesday was the 3rd in a series of 600m repeats now down to 3x600m (1:40) [8 min rec]
The sun was behind the clouds but there was still good heat in the day and the usual breeze.

The first rep was done in flats. I checked my pace at 200m - around 31s so I could afford to ease back a little to finish in 1:39.7.
I changed into racing spikes for the 2nd one. I hit 33s at the 200m, on pace but slower, then lost time to finish in 1:41.7.
I did not check splits on the 3rd, just tried to hold effort and concentration. Coming into the final straight, I tried to pick up the pace to sprint and found there was still something there - 1:38.8.

Average rep was 1:40.1 and recoveries 8 mins as planned.

My legs felt a bit tired coming into this so happy enough with the result. I have done a long run of 10 miles for the past 2 weekends, which I will be easing back on for the next few weeks anyway so that might help me feel a bit fresher for the key sessions left.

dna_leri

The idea for Thursday's session was to start with 200m at 1500m pace and then build up to 300m at 400m pace, adding 20m each rep. Sounds simple enough but key to it was getting the initial pace right.

My first 200m should have been around 35s so I focussed on strong relaxed running in the hot bright sunshine, but completely misjudged it in 30.0s. Rather than try to get it back on track, I hit the 220m in the same pace for 33.0s. I was still ahead of pace for the 240m & 260m in 34.9s & 37.3s. I knew I would suffer for the last two and the pace dropped to 42.2s & 46.4s where I should have been 40-41s.

So not an epic workout by any stretch but I will come back and try it again in a few weeks and see if I have learnt something about pacing.

Oregano_State

What breaks were you taking? Sounds like a tough enough session.

dna_leri

Oregano_State wrote: »

What breaks were you taking? Sounds like a tough enough session.

It was a walk/jog back recovery, so 2-3 minutes.
It's tough to get the pacing right but since my average times were right, I think it's doable.

Oregano_State

dna_leri wrote: »

It was a walk/jog back recovery, so 2-3 minutes.
It's tough to get the pacing right but since my average times were right, I think it's doable.

Yeah, definitely be a bit more conservative at the start. Nailing a 41s 300m at the end would more than signify that you're in racing shape.

Speedy44

dna_leri wrote: »

The idea for Thursday's session was to start with 200m at 1500m pace and then build up to 300m at 400m pace, adding 20m each rep. Sounds simple enough but key to it was getting the initial pace right.

My first 200m should have been around 35s so I focussed on strong relaxed running in the hot bright sunshine, but completely misjudged it in 30.0s. Rather than try to get it back on track, I hit the 220m in the same pace for 33.0s. I was still ahead of pace for the 240m & 260m in 34.9s & 37.3s. I knew I would suffer for the last two and the pace dropped to 42.2s & 46.4s where I should have been 40-41s.

So not an epic workout by any stretch but I will come back and try it again in a few weeks and see if I have learnt something about pacing.

Nice session dna. Are you doing the 800 in Galway on Monday?

dna_leri

Speedy44 wrote: »

Nice session dna. Are you doing the 800 in Galway on Monday?

No, I will skip that and head to Dublin for graded meet instead next week.

Good luck yourself.
Did you do the 5K on the track, are you set for the masters in a few weeks?

dna_leri

I scheduled a 3rd track session for today - 16x200m at mile pace, around 35s in flats.
Even at 8 in the morning it was hot.

The first 8 reps were average 35.2s with av 52s recovery - a jog back to the start on the 330m track.
I took 3 mins in the middle to take on water.
The next 8 were done in average 33.8s with about 62s recovery.

Nicely.

Speedy44

dna_leri wrote: »

No, I will skip that and head to Dublin for graded meet instead next week.

Good luck yourself.
Did you do the 5K on the track, are you set for the masters in a few weeks?

Did the 5000m, but pulled out after about 8 laps, just too damn hot and I was on antibiotics so wasn't feeling it.
Preb isn't going to bad, don't have as much speedwork done as last year but have got more of a base in and think I am stronger. Would have liked to have done the mile but just couldn't fit it into my plans.
Best of luck with it yourself, what are you targeting, sub 4:50 at least I imagine?

dna_leri

The usual series of Graded 1500m races was on last night in Tallaght plus a masters' mile. I had entered for the mile but as I watched the 1500s, it was clear that a lot of the top masters had chosen that event instead. The mile was the last event of the night and there were 6 or 7 of us lined up. I knew one of the guys from Donore who had beaten me over 800m this time last year.

My target coming into this had been to get a PB (4:57) and to race. Laps of 1:12 would bring me home in 4:48.
From the gun, I took the inside line and kept it steady, down the back straight one guy took the lead with me in 2nd. We went through the first lap in 1:11-1:12 with most of the field bunching behind me. Down the back staight the leader pushed on and I let him go. I did not want to run a time trial in no-mans land. That lap was 1:17 and he was now well ahead.

Around the bend the 3rd place guy in red came up on my shoulder and leaned in. I elbowed back and held my ground. He tried to go past again and cut-in in front of me. I made sure he stayed at arms length and avoided any trip. Down the back straight I tucked in behind him. I was getting good advice at that point from the winner of the 1500 A race.

This lap was 1:15 and I was still comfortable. On the final back straight, the guy from Donore moved past both of us. I followed without digging deep and we both left the guy in red behind. Coming off the bend I wound it up and went past Donore man with 80m to go at full speed. He did not come back at me and I finished strong - 2nd place in 4:49 (tbc) off a 65s last lap. The winner was well ahead in 4:40.

Afterwards as I talked it over, I did have a doubt if I should have gone with the leader. I probably could not have beaten him, he surely had a few secs in the tank if needed but he would have pulled me around to a better PB (if I did not blow up). With my 1500m (4:29) & 800m (2:02) times, I should be faster over the mile. On the other hand, I got my PB and the rough and tumble experience of track racing. [And I got a Dublin medal, even though I was a guest.] I will push myself to the limit another day.

Pisco Sour

4:29 and 4:49 would be pretty equivalent to be honest. El G has a 17.5 second drop off so 20 seconds for you would seem about right.

Great running. When are you planning on running an 800? Very interested to see how you get on. Don't leave it too late though and try get a few in. The track season isn't going to wait around for ever, and you never know what the Irish weather might throw at you, which could scupper chances of a PB in a so called goal race.

dna_leri

Pisco Sour wrote: »

4:29 and 4:49 would be pretty equivalent to be honest. El G has a 17.5 second drop off so 20 seconds for you would seem about right.

Great running. When are you planning on running an 800? Very interested to see how you get on. Don't leave it too late though and try get a few in. The track season isn't going to wait around for ever, and you never know what the Irish weather might throw at you, which could scupper chances of a PB in a so called goal race.

You're right about the times being equivalent, both are just under 18s per 100m, it's easy to forget about the extra 9m on the first lap of the mile!

I have 2 planned attempts at the 800m, one in 2 weeks time and then about 10 days later. I could do with another fallback option but I don't see one in this country.

Timmaay

Sub2 a realistic target for 800 now? You got many training partners around that pace, if you can't get a race then don't be afraid to organise abit of a timetrial, get someone to pace you through to say 500/600. experienced timers can handtime to within 2/3 tenths of a second which is good enough for 800, surely someone in your club who is good with the stopwatch. Who cares if its not official, once you know you ran whatever youself then thats all that matters!

Graded lastnight was good, I jumped in the A 1500 myself, had plenty of speed from the few 800 races I've done last few wks, but mentally I didn't run well, I let afew doubts creep in, not enough miles done, not enough stamina so didn't push too early etc, I ended up 4.11 and only 3sec off a pb and too much left in the tank after the race, missed opportunity but thats the joys of racing!

dna_leri

Timmaay wrote: »

Sub2 a realistic target for 800 now? You got many training partners around that pace, if you can't get a race then don't be afraid to organise abit of a timetrial, get someone to pace you through to say 500/600. experienced timers can handtime to within 2/3 tenths of a second which is good enough for 800, surely someone in your club who is good with the stopwatch. Who cares if its not official, once you know you ran whatever youself then thats all that matters!

Graded lastnight was good, I jumped in the A 1500 myself, had plenty of speed from the few 800 races I've done last few wks, but mentally I didn't run well, I let afew doubts creep in, not enough miles done, not enough stamina so didn't push too early etc, I ended up 4.11 and only 3sec off a pb and too much left in the tank after the race, missed opportunity but thats the joys of racing!

I would still hope to break 2 mins sometime, but for this now I would be happy with 2:01.50 (masters record). You are right, there are 5-6 guys around here running better than that but there is something real about doing it in a race.

There were some good races last night, looked like decent fields through the grades. Sounds like your race was a bit like mine - a good result but that nagging feeling of not giving it everything.