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ThebitterLemon wrote: »The only difference Pa is that the young lads you're putting manners on are probably 18 or 19, the young lads I'm trying to keep up with are in their 40's
What up next race wise?
TbL
I did a 5k road race yesterday, got 3rd in 16:05. Hadn't intended on doing this race at all since I don't really like the course. It was a an out and back course where we had to turn around a cone in the middle of the road at the half way point.. definitely lost 3/4 seconds there since I was basically coming to a stop. Also the last 100-200 meters were all up hill so probably lost a few seconds theres too! I know I'm in sub 16 shape, just have to get in the right race for it!0 -
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Haven't done a proper race report in a long time and have been neglecting this thread for a while so I think it's time to start updating again!
I had planned on doing this race for a good while since it's probably the fastest, flattest 5k road race around Tipp. Training has been going well enough over the past few weeks, it's been consistent and I've gotten in some good quality sessions. Being honest I'm feeling a bit tired doing them though in recent weeks due to work, getting up at 6:30am every morning and working a fairly physical job is taking its toll a bit on the body. I ran 16:05 this day two weeks ago so I knew a PB would be on the cards if all went too plan. Finish work early on a Friday so I got home around half 3, got something quick to eat and fell asleep for an hour since I was wrecked tired after a long weeks work. When I woke up I felt even tireder but after about a half an hour I started to perk up a bit and left for the race.
I felt good during my normal warm up routine so all was going well. The race went off at a serious pace, straight away 3 lads tore off leaving myself and a few others trailing behind a bit. Hit the first kilometer in 3:04 which felt good, I like to get the first Km in around the 3:05 region to give myself a few seconds to play with incase I slow down. The second Km slowed a fair bit and hit the 2km mark in 6:20. I would have liked to be around the 6:15 region but I was running solo and the head wasn't in the right place. Got to the half way mark in 7:59. It wasn't looking very promising, even if I kept this pace I would only barely break 16. To make matters worse I hit the 3k point in 9:39 so I didn't actualy gain back any time at all. My aim has been for a long time to get under 16 and I had targeted this race to do it so I wasn't going to let myself run another 16:05. I was fairly pissed at the 3km mark so I said fcuk this and I put the boot down and blocked out everything. Don't know where it came from but I ran the next km in 3:07. At 4km I seen 12:46 on the watch so I knew sub 16 was on the cards. The last 1km had a bit of a downhill so I used this too my advantage and I was also closing in on the lad ahead of me. I turned the final turn and with about 30-40m to go I seen 15:4X on the clock and ended up crossing the line in 15:52 running the last km in 3:06 and the last 2km in 6:13 giving me a negative split of around 6 seconds!
Delighted with this race, finally cracked the 16 minute barrier by a good 8 seconds!
I knew I had it in me so I was surprised to loose so much time on the 3rd km. I think it was due more to the lack of concentration than anything else otherwise I wouldn't have ran the last 2km in 6:13. Ended up coming 5th overall and got a few pound to make matters better. Serious feed after the race too! I always say it but I reckon there's more left in the tank, if I can just keep concentration for the middle km I can shave off a few more seconds and get into the 15:4X region.
Summary: 5k in 15:52 @5:06/mile - PB0 -
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Training going well the past few weeks.
Last week:
52 miles total.
Key sessions: Hills & Fartlek. Felt good for the hills and crap for the fartlek but got through both OK.
This week:
Monday: 8 miles
Tuesday: 4 miles tempo @5:45 pace. Felt terrible for this and it was an absolute struggle! I suppose since I haven't raced or done any tempo work in so long didn't help but I was feeling tired all day and the legs felt heavy for some reason doing the warm up. Got through it anyway in 23 minutes flat.
Wednesday: 8 miles
Thursday: 8 miles. Felt very tired doing this, couldn't wait for it to be over!
Trainings going well and I've gotten in some decent sessions over the past 4 weeks since coming back from injury but I'm feeling tired this week. Not sleeping great either and getting up late since I'm not working (Now I know how Ososlo feels). I work much better when I'm in a routine with work or college but this week I just feel lazy and am really struggling to get out. I forced myself to get up extra early today so hopefully I can get back into routine
I'm going to Croatia and Hungary next Thursday for a week so I more than likely wont be doing any running. I know I was injured and missed a bit but I'm sure the week off wont do any harm 0 -
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Hill session today of 10x200m with a 200m jog back recovery. A tough session since the wind was against me the whole way but felt strong other than that. I struggled a bit on the last two but I think it was because I was pushing slightly harder than the rest of them. I always find these 200m hills the toughest, much tougher than 100m or 300m hills since I'm still pushing it fairly hard.
2.5 miles warm up and 2 miles warm down. Only one more day of training before going off for a week on Thursday. I probably won't update this until after holidays since I'm only going for an easy 7/8 miler tomorrow 0 -
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ThebitterLemon wrote: »Very tidy sessions Pa.
Are you racing anytime soon or have the college birds and booze distracted you!
TbL
Thanks TbL!
I'm racing in the county novice XC in two weeks, haven't raced since early July so we'll see how it goes. I'd ideally like a few more weeks of tempos but hopefully I'll be fit enough. I find that I'm struggling a bit with the likes of tempos but I can knock out a session of 1ks no bother! I'll get in another tempo next week which should bring me on even more.
I kept it quite now this week and stayed in! Luckily everyone I'm living with in college are in their final year and play sports so there's not as much booze as I expected! It'll calm down in a week or two anyway I'm gonna be fair busy this year so it'll probably be eat, sleep, train and study! 0 -
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Better late than never for this race report!
Had the County Intermediate last Sunday. With the novice in the legs from two weeks previous I was more confident going into this race. With two weeks extra training and 3 quality sessions in the legs I was confident to either replicate my performance from last year (4th place) or better it. I had predicted the first two spots so realistically I knew it was a race for third.
I was feeling OK most of the week, I struggled a bit on the Tuesday session and was a little disappointed in it so I foolishly beasted my Wednesday and Thursday runs and took Friday off. Saturday I just took it easy with a handy 3 miler in the morning to keep the legs loose. Come race day I was feeling OK. The legs were a bit stiff but I just put that down to general morning stiffness. Throughout the warm up the legs didn't have the 'bounce' that I would have liked. I hate warming up in long grass, I find warming up on the road increases my muscle tension which makes me feel stronger if mentally than anything else.
The race itself was 8k, a 5.5 lap course. I hate doing laps but TBH they actually went quick enough so looking back on it I've no complaints there. The course itself was OK. The ground conditions were perfect and the course wasn't to hard but it had two hills, one very tough one and another not as tough but certainly not easy. Of course it started to rain pretty heavy during my race and the wind picked up a fair bit but luckily going up the tough hill the wind was on our backs and we only had to face it the downhill section and on the easier hill.
The race went off with the usual suspects tearing off at the start. After around the first lap the first two lads were away and at this point I was sitting back in 7/8th. I really didn't feel strong for the first 4k, although I was picking off lads I was struggling, the heaviness in the legs was still there. After about 5k I was sitting in 5th and about 30-40m behind 3rd and 4th. Any time I tried to pick it up I couldn't seem to close the gap. I thought maybe on the last lap I'd have a speed to carry me into third but unfortunately this wasn't too be. The lad who won the novice ended up in third although he wasn't half as far ahead of me this time round which is a major positive.
Looking back I am happy enough with the race and position. The only negative aspect of the race was the fact that I didn't really get going until around the 4th KM which is no good in an 8km race and I feel this might have cost the 3rd place. I'm always going out to medal no matter what sort of shape I'm in. I was much further ahead of the other lads I beat in the novice which is another plus. We ended winning the team again making it a Novice and Intermediate double
I ended up taking it very handy this week so far. My legs started to cramp up after the race which never happens me and all Monday and Tuesday the legs were fcuked so I had to take Tuesday completely off. I ran Wednesday and Thursday and felt much better. Next up is the Munster Novice on Sunday so we'll see how it goes. The easy week this week could either work to my advantage or be a disadvantage so lets just hope its the former.
5th place / 1st team0 -
Going to keep this short and sweet!
Had the Munster novice today, came 27th out of 117 people. I had a much better run than the last 2 races and I was about 30-40 seconds faster over the exact same course than I was in the County novice 3 weeks ago. I got a good start and paced myself well and felt much stronger than last week. We got 3rd county team and I was 5th scorer so I came home with a bronze medal. Unfortunately we got 4th club team, our leading athlete dropped out with about 1500m to go which would have given us a very comfortable 3rd place. 
Nearly beat the brother too but the 1:53 800m speed at the end was too much for me! Overall a good race and I'm happy with the performance, I think I ran to the level that my current level of fitness will allow me too. (Of course I would have liked to have been up higher but what can ya do :pac:) 0 -
Going to keep this short and sweet!
Had the Munster novice today, came 27th out of 117 people. I had a much better run than the last 2 races and I was about 30-40 seconds faster over the exact same course than I was in the County novice 3 weeks ago. I got a good start and paced myself well and felt much stronger than last week. We got 3rd county team and I was 5th scorer so I came home with a bronze medal. Unfortunately we got 4th club team, our leading athlete dropped out with about 1500m to go which would have given us a very comfortable 3rd place. Nearly beat the brother too but the 1:53 800m speed at the end was too much for me! Overall a good race and I'm happy with the performance, I think I ran to the level that my current level of fitness will allow me too. (Of course I would have liked to have been up higher but what can ya do :pac:)
Good running genes in your family!0 -
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