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Its all about Time...
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Paddy's weekend of Running (and Drinking)...
Saturday 16 March MSB 5K : Always enjoyed this race, and have been doing it for last few years. Something about running around town with closed roads is pretty cool...
When picking up my race number from the Mansion house the race preparations did seem to be somewhat quieter that in years passed, possibly down to the 2 Parkrun now on the Saturdays? Mrs Drak was along for support and also her friend Cora.
Warmed up with a full lap around the Green, and with the roads closed and no traffic it was a bit strange. Back to the girls and dropped off my gear and changed into my new Puma Fass 300's. This was the first time I had them on my feet, since buying them. A nice light runner with a 1-2 mil higher heel than my my usual 5K - Asics hyperspeeds. Jogged down to the start line but forced wide by the marshals, and on to the footpath, and as a result had to join near the middle of the pack, about 20 rows back. Stupid mistake there...
Off almost immediately, and got into the race pace running up Dawson street, dodging as many of the slower runners as possible. Went wide on to the green and passing runners by the bucket load. Past the Shelbourne and on to Merrion row and loads of support. Fitzwilliam Sq, and spotted a couple of club mates that had obviously started further up the race pack than me. Got past them on the slight drop down to Baggot st. First mile in 5:58 (First time to run a sub 6 in a race) !!!. Sleet and freezing wind along Baggot St, and down towards the Pepper Canister. Still passing runners and keeping the pace controlled, but hard.
On to the canal and a very slight drag to towards Adelaide Rd, large gaps between each group of runners now. I pushed on past a few younger lads that had obviously set off way to hard. Corner of Earlsfort Terrace and 2 mile mark in 6:05. Past the Conrad and on to Leason St. Just going up Leason St got a bad stich. I had to drop off the pace slightly hoping it would ease up. Unfortunately it persisted until back around the Shelbourne, I was probably pased by 8-10 runners in thoes 2 minutes. That mile in 6:12. Last sprint back down Dawson St in 6:15, and crossed the line in 18:55 for a new PB by 23seconds.
YES...
:D:D:D.
http://connect.garmin.com/activity/286279137
Without the stich I guess there is at lease another 8-10 second in there. One of my goals for 2013 was a sub 19 5K, given its only March, is a 18:2X is now possible ???
Sunday 17th : LSR with the lads. Usual early Sunday morning affair. Not many turned up for the session, and any of the normal running mates were going 16-20m (training for Rotterdam). Just took it easy and with some snow and strong winds on the sea front I finished 10:8 miles in 1:21 for 7:31 avg.
http://connect.garmin.com/activity/286279153
Monday 18th : Easy Monday, just miles in the bank. 6.6 miles in 50mins for 7:45 avg. Again very strong freezing wind on the sea front.
When is this eternal winter ever going to end??? Pretty tired after the race and the LSR...0 -
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Monday April 1 : Just an easy recovery run around malahide park. 5.7 miles in 45 minutes.
Tuesday 2nd : Bumped into one of the club lads at lunch time, and he mentioned there was a tempo session around St Annes park later. Decided to give this one a go rather that the usual coast road session. 7 of us tuened up for the session, that was 2 laps of the inside of St Annes park. The ground was mostly grass, with some paths / trails thrown in.
Each lap was 4.2 miles. First loop in around 30mins. Second 28:30 (7:05, 7:06, 7:02, 7:16). Then a slow 1/2 mile back to the club house. Good session, and will be doing it again.
http://connect.garmin.com/activity/292617158
Had a new pair of Adidas adizero on. Nice if a little hard soled.
Wednesday 3rd : Gym in the morning for upper body and core. Also 4.5 miles easy around the park. Still stiff after the session yesterday.
Thursday 4th : Just easy miles around swords park for 5.1 milesin 40 mins. Spelled my initials in the GPS:D
http://connect.garmin.com/activity/293043531
Friday 5th : Tired and sore after the weeks running, just 20 minutes in the gym for an easy workout.
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Bit of catching up to do:-
Saturday 6th April : Usual club interval session in St Annes park. Was scheduled for the 8*500 off 85 sec (going to have to ask for the raise, as iv been doing these for 6-7 weeks now ). Weather nice, if a little cold :-
Rep1 - 1:45
Rep2 - 1:47
Rep3 - 1:49
Rep4 - 1:46
Rep5 - 1:45
Rep6 - 1:48
Rep7 - 1:46
Rep8 - 1:42
Each of the reps were off about 3-4 seconds from last week, probably down to the higher volume of training in the legs, also probably some residual fatigue from the tempo session on Tuesday???0 -
Warm weather training.
Down in Lisbon for the week (Cascias), to get away from the endless freezing Irish winter. These days the first thing packed is 2 sets of running gear and a google map of the planned run route. As luck would have it I had the perfect flat cycle route starting at the hotel (Farol Design), that runs beside the sea for 6+ miles out and then back.
Monday 8th : 8.8 miles on a perfectly flat, empty cycle (and walking) path along the sea, with temperatures around 16c, and a light sea brees from the west. 7:28avg pace. Running does not get better than this. Pic to follow... Then back for a healthy brekie.
Tuesday 9th : 10.75 miles in 1:21:03 for 7:32 avg. Ran out to Fortaleza do Guioncho hotel as we wanted to go there for an evening meal as some point in the week.
http://connect.garmin.com/activity/298295117
Wednesday 10th : 6 miles in 46 mins for an easier run. 7:36avg
Thursday 11th : 6.2 miles in 47 mins for another easy run. 7:33avg. Ran up to Oitavos hotel for a look see. Fantastic place, if a little golf centric...
http://connect.garmin.com/activity/298295144
Friday 12th : 7.1 miles in 52 mins. Big storm last 2 days and today also. Sea and waves were something to see. Probably 30-40 foot waves. That evening we noticed that there was a race 10K pace being prepped for the Sunday morning. Tried to get a walkin entry, but apparently it was closed... Really disappointed.
http://connect.garmin.com/activity/298295152
Saturday 13th : Decided to give the legs a rest, although with 40+ miles in 5 days, i still felt pretty good, probably down to the siesta during most days, and good food (plenty of fresh fruit and fish / pasta and beer
). Found a gym 2 mins from the hotel, and had a hard workout for a change.
Sunday 14th : Last day : Got up extra early (7:30am) and got in 8.1 miles in 1:00 for medium effort run.
http://connect.garmin.com/activity/298295162
Off down to the 10K we headed and caught the start race prep. Probably 3000+ in the field. With some strong looking elites in the front race pen. Also nice to see that each pen (elites, Sub40, Sub50, Sub60, others) looked to have the correct althlets, in each category. Also the race marshals seemed to be policing this strongly. Off they went, passing our vantage point for 3-4 minutes. I just had to join in at the very end of the field with walkers. (I know I shouldn’t have but, probably would not get this opportunity again). Jogged / ran on the path beside the race, and did 6.15 miles 9.95K in 44min, and pulled up short before finish.
Overall a great holiday and great running, with a 56 mile week...
http://connect.garmin.com/activity/2982951730 -
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MisterDrak wrote: »
At approx 2.7 mile in I got a stich... F***ing Stich NOW, No !!!! Had to drop the pace down to a easy jog for 40-50seconds, with 12-15 runners going past me. Their words of encouragement offered me scant reward. Mile 3 6:50. Managed to pick up the pace for last .1 and finished in 19:20 in 24th place... Gutted...There was another guy a good bit ahead so I tried to chase and despite thinking he looked like he was moving very slow for the last 500m I couldn't make any ground on him and ended up crossing the line a good bit behind him
Looks like you got a mention on my race report as you finished one place and a couple of seconds ahead of me. Glad to know I didn't imagine you were moving in slow motion Shame that it all went wrong for you so late in the race but at least you know now you have a big PB in you on the day everything falls into place. 0 -
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Monday 29th April : Gym in the Morning and strangely worked on the legs for 3 sets of Leg press with light weights. Then just the usual stuff upper-body and arms. Evening : 4.4 miles recovery around Malahide park in 35 minutes for 8:02 avg.
Tuesday 30th April : I had setup a Garmin Goal for 160 miles in the month, and was sitting on 155m on the last day. Would normally do a 10miler around raheny, but just opted to complete the 160m with 5 tempo miles around the park.
5.5 miles in 39:13 for 7.06 avg. Nice to run med-hard on the grassy yielding surface....
http://connect.garmin.com/activity/305953467
Summary April
23 Days running
2 Club Sessions (8*500)
2 Races (5K, 10K)
4 Tempos
3 LSR's
161 miles covered
May Races.
1 Park Run (Later in the month)
BHAA (Dunboyne)
Bay 10K Clontarf
Strawberry Half (Wexford)
Decision to make : DCM13 ??
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MisterDrak wrote: »
Decision to make : DCM13 ??
You're well set up given your level of committment & milage base, you should have no concerns with the training.
After all the sessions you've done, the longer stuff may be a welcome change and set you up well for 2014.0 -
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In my haist to complete my race report and new shiny PB , forgot to log my other 2 runs for the weekend.
Saturday 4th. While walking the dog around Malahide park, noticed a guy in the distance, going way way faster with better form that anyone had a right to be running in a park. Got talking to his father and turned out to be a guy coming back from injury.... He was doing 8*800 off 90s. The 800's were dispatched in clockwork regularity in 2:20's... Turns out he has a 4:03mile PB from the road relays a couple of years ago... Mighty impressive to see somebody run that fast and effortlessly.
Sunday 5th May : Sunday LSR. Ran with one of the club lads, had a good chat, if a little fatigued. 10.2 miles in 1:15.
Monday 6th May : Monday Easy Hard. After a race 10K and a 10miler day before i just wanted to take it easy for todays run. Planned an easy 5 miles around Malahide park. Down at 9am, and 4.5 easy miles in, I seen the Raheny club lads just starting their run. Usually they don't come out to Malahide, so just joined in, another 4.8 miles (probably tempo pace) later I got home... Still 9.3 miles in 70mins. Sat in from of TV from remainder of the day bollo%ed...
28.2 miles for the weekend... With a new 10K pb, but robbed of sub40 by the Hurricane on the beach !!!:):mad: 0 -
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Monday 13th : Gym in the morning, core and upper body.
Also 4.6 recovery miles around Malahide park in 36 mins.
Tuesday 14th : Tempo session (as normal). Decided to give this the beans all the way around and see what time i ended up with for the loop, (loop being Raheny, Howth Rd, Sea front, Back to Howth Rd, and Wade Ave.)
Is it possible for the wind to be in your face for the whole way around a loop course? Well it is!!!. Anyway 8.4 miles in 58:24 and fastest ever time on that loop. Only 2 miles above 7:00 (first miles and 4th). Happy with effort levels, and really pushed it on the latter half, sea front and up Howth Rd...
6:57 avg pace
http://connect.garmin.com/activity/313829145
Wednesday 15th. Rest - Took a day of rest, and knees a bit sore after yesterday effort.
Thursday 16th : Gym for easy workout, core and upper body. Also 4.1 miles in 30 mins.0 -
Friday 17th May : Easy : Phoenix park for a easy 6.5 mile in 50 minutes for 7:37 avg pace.
Saturday 18th : Club sessions. Big crew down this morning, with 4 separate groups running the loop. Our group was scheduled to do 10*400 off 80sec, as opposed to the 8*500 of the last 8 weeks. Found the faster 400s, easier that the 500's.
2 miles warm-up followed by dynamics. Splits as follows :-
Rep1 - 82sec
Rep2 - 81
Rep3 - 79
Rep4 - 76
Rep5 - 80
Rep6 - 78
Rep7 - 79
Rep8 - 80
Rep9 - 80
Rep10 - 74 (last rep, and wanted to put manners on the young lad that was "winning" all the reps, which i did)
Sunday 19th LSR : I might drop the S (Slow) from this morning session, as its never slow. Met up at the club house with 9 other lads of similar ability. Decided on a slightly different route, from usual, out to Howth, including Corkscrew hill, and back. First mile handy at 7:31, then down to business. Lead the group for first 5 miles (all around 7:10ish). 3 Guys broke off up watermill, another up Howth Rd, leaving 5 of us.
Pace still around 7:15. By 9th mile, was beginning to feel the sessions in the legs. That coupled with the prospect of the Half Marathon next Sunday , I decided to leave out Corkscrew hill and 14.5 miles.
Did the shorter, flatter loop around Sutton and back to the club house for 12.4 miles in 1:29 for 7:16avg pace.
http://connect.garmin.com/activity/315401702
Have been thinking about the strategy and pace for the Strawberry half, with the hilly course, I dont think there is a PB on offer, however a sub 1:31 could be on the cards with a bit of effort.
Going to go out easy for 1st mile, then wind up to sub7 min miles for 10m, then give it everything for the last 3 miles along the N11.0 -
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Monday 20th : Pay Day, and a medium core workout in the gym. Took a rest day from running, knees bit sore from LSR and Session on previous days.
Tuesday 21th : Tempo Tuesday, still some slight discomfort in the knees so decided to run the grass rather that the roads. Had previously run a nice loop on the inside of St Annes, so decided on that on again. The loop is just over 4 miles (4.05).
First loop in 30:05, including a 7:40 first mile warm-up. Second in 28:58. for a 7:18 avg pace.
http://connect.garmin.com/activity/316415467
Then 1.2 miles warmdown: Total 9.3 miles.
Wednesday 22nd : Just 2.7 easy miles around the park, as dinner was cooking. Then decided to go down to Santry to have a look at the Wednesday session. Had no intention of running them with the Half on Sunday, but just wanted to have a look for next week. Definitely way better attended that the Saturday sessions, with probably about 6-7 different groups doing combination of 300-400s. A few sprinters in the outside lane also.. Those guys really move !
http://connect.garmin.com/activity/316833478
Thursday 23rd : Gym for core and light upper body workout.0 -
MisterDrak wrote: »Took a rest day from running, knees bit sore from LSR and Session on previous days.
Some people on here remind me of my 'advancing years' every now & then
Do you take any supplements (Glucosamine (sp?) / Chondriton etc??)
I take both the above - & at times Fish Oils.
Used to get some pains in my knees when I 1st started running but not so much now.0 -
You calling me old ???
Im not taking anything as yet, as i think the pain (it is very slight) is more down to tirdness and stress, and any muscle / joint issue.
I was getting pain more often in 2010, in the build up to the Marathon that year, i think that in turn was down to constant road running, and no core / gym work.0 -
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RunningKing wrote: »Well done, again!
I like how you call the Phoenix park a 'flat' course -
Are you doing Clontarf? I was going to but having 2nd thoughts after the 10k experience.
I note there was no mention in the report of the toplessness
Thanks,
Phoenix park is like a pancake compared to the strawberry course.
Going to run the clontarf (home race and all that), even with the few bad experences over the last few years (the slight breeze last month, and the registration issue in 2011). With no wind and propper training there is a 1:26 there..
Think I need to bulk up get a tan, and some hair ! 0 -
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BHAA 5 Mile Dunboyne (Tuesday 28th)
Was still tired from the half in Enniscorthy on Sunday, so have privately decided that this was to be a tempo run instead of a race. The last thing i wanted was to be out with an injury being carless and running to hard. Anyway we left it a bit late to get to the race registration with bad traffic going into Dunboyne village. Eventually got in and registered, with the race marshals shouting for runners to go to the start immediately. So no time for a warm-up, no real harm as i was running an easy/medium tempo.
Go to the start and probably 300-400 there. Met a few of the club mates at the start, mostly the same level as me, I wished them the best and mentioned that i was heading down the back of the pack and taking it easy for this one.
Off we went and with the narrow roads bunching was inevitable, however after 2-3 mins gaps appeared. Used what ever spaces I could and was moving easily through the groups of runners. Checked the watch after first mile and was surprised with a 6:29mile. Nice closed roads, good weather and no wind, a few cows mooing, lovely stuff. What else would you do doing on a tuesday night?
Kept moving smoothly and controlled, and was reeling in groups of runners every few minutes. Mile 2,3 6:31, 6:32. Was expecting fatigue to strike at any moment and needing to back off the pace, but it never happened. Just kept on trucking. Mile 4 in 6:27. Caught sight of one of the club mates that had set off at the front of the pack, about 100m ahead. Decided to catch him. Gave it everything for last mile, passing loads on the way back to clubhouse. On to the track and up to the toes and really sprinting now, passed 5-6 guys and only only 3m behind Johnny. Unfortunitly the finish came to soon and he stayed ahead.
Checked the finish time and delighted with 31:57 for a new 5 mile PB, and second PB in two days.:D:D
http://connect.garmin.com/activity/3197168190 -
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Saturday 1st JuneParkrun Malahide. Way to many negative thoughts before this run to get an decent result. So rocked up and did 3 miles and dynamic warmup before the off, instead of usual 1 mile and nada...Off and first mile in 5:55m/m, with a few of the young lads ripping past me. After first mile in about 20th place?? Kept pace controlled, and backed off a bit, as I was already feeling the 2 hard races in the legs from last Sunday and Tuesday. Second mile 6:24. Third mile, and caught up with a Balbriggan Runner and held in behind him, for a minute before moving past. Mile 3 6:02, and holding in about 20th place. One of the younger lads was now suffering with the fast pace, and slowing on the last hill. Got past him and sprinted the last 1. mile with the watch showing a 5:05m/m average.Finished in 18:41 for 19th place (6:06 avg) and 3rd PB of the week !!!! (old PB 18:55 from Paddy Day)... "Bestest" week of running eves... Love it 0
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