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BQ or Bust!
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You're right - not suffering enough for the cause. Have to start pushing it more. I think a lot of my results are self-fulfilling - I pick a time and run it, rather than running and getting a time, if you know what I mean. That will have to change.
Yeah but how do you do that for a longer race like a 10 mile? surely you have to somewhat 'pick a time' and run to that? if you go out racing flat out you'll have nothing left? I think I asked FBOT this question before, and I think he said that yeah you have to pick a race pace that you know you're capable of based on your training and thats your race (I could have picked that up wrong...)
Do you think if you'd looked at the splits for a sub 70 before hand you could have run them?
Personally I say well done, a 2 min PB? at your level? (I said level, not age
) fantastic. 0 -
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Yeah but how do you do that for a longer race like a 10 mile? surely you have to somewhat 'pick a time' and run to that? if you go out racing flat out you'll have nothing left? I think I asked FBOT this question before, and I think he said that yeah you have to pick a race pace that you know you're capable of based on your training and thats your race (I could have picked that up wrong...)
Do you think if you'd looked at the splits for a sub 70 before hand you could have run them?
Personally I say well done, a 2 min PB? at your level? (I said level, not age) fantastic.
My personal take on it and I am far far from an expert, is that for longer races 10 mile upwards you train for a race pace and go with that for about 60-70% of the distance and then you should be making a call on how much pain you are willing to endure before testing if you are capable of enduring it
However I think a lot of us including myself are consumed by the outcome rather than the process so we don't really have a go for fear of "failure". Some of my best races have been when I forgot the watch or deliberately ignored it. I know last year when I ran both my 5k and 5m PBs I hadn't a clue where I was time wise until I crossed the line. I was too busy chasing down (trying to hang on to) the person in front of me to worry about the watch.
D, I know exactly were you are coming from but it is all a learning curve and irrespective of the free pass from P&D there is still a little voice that will remind you of the MAIN THING. The key is probably to go into a future cycle with the MAIN THING being to RLF and see where it gets you
All that being said it was still an excellent result and the report made interested reading with plenty of food for thought!0 -
Well yes, there has to be a race pace - for me, I always aim for the McMillan time, for better or worse, and try to hit it. It's often a struggle in which case I go home delighted with myself. Sometimes it feels easy if you haven't raced the distance for a while and the time is soft because you've been slowly improving, as most of us do for a few years (I think RayCun estimated seven years?) at all distances. Based on last few road races from 5k to HM, 73 flat was the McMillan time, hence I thought 72 would be an excellent result. Which it would have been, if it had felt harder! Thing is I was under that again and I've no doubt now, with a bit of gumption, I could have knocked off another minute and at least challenged the 70 mins. But hindsight is great.
Don't get me wrong - the legs today are telling me it was no lap of honour, but you always know when you could have given it more. Ironically yaboya, who always accuses me of settling for the cigar in the last mile, thought I looked a bit more red in the face yesterday but that was because probably cos he saw me at the absolutely toughest point in the race. So yes, you have to have a target, but you also can reassess (up or down) during the race depending on conditions and how you feel.
I also have a theory that the chill in the air and the rain made it feel easier on the legs because they were too numb to hurt as much as usual 0 -
I also have a theory that the chill in the air and the rain made it feel easier on the legs because they were too numb to hurt as much as usual I can't believe you said that, I thought I was going bonkers on Saturday, mid race in the rain - I had to look down to make sure my legs were still there* because I could feel nothing!!! So glad there are other crazies out there
*for the smart asses, obviously I knew they were there0 -
I also have a theory that the chill in the air and the rain made it feel easier on the legs because they were too numb to hurt as much as usual
Ha - a bit of rain is great for cooling the legs. I don't feel the cold too much while running - was amazed at the number of people wearing base layers yesterday. I'd be burning up. But whatever works - I was looking at a lot of these base layers from behind! Not many tights in evidence surprisingly.0 -
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Tue 8 Mar
GA 8k @ 5:28 (5m @ 8:47) HRR 70%
Lunchtime run from DCU through Drumcondra. Really enjoyed this. Realised later I was supposed to do 13k. Oops.
Wed 9 Mar
VO2 session: 5x1000 @ 5k pace (3:45 a/r)
Trust the plan, I told myself on the warmup jog up to the canal. Doing any kind of session a few days after a race is alien territory to me. Having heavily curtailed last week’s long run though, I didn’t want to make too many changes. I was conscious too of having a day less recovery as the race was Sunday, so might have been a better idea to postpone this till tomorrow. But it's done now, and it was bloody hard.
4:16 4:14 4:15 4:11 4:07 (No HRM data today)
The target was 4:10 so not great. First three were into the wind though so the effort was there, mostly. Third rep a bit short because I pressed the lap button by mistake. Added a short sixth “rep" to make up for it. Long cool down because I added in some of yesterday’s shortfall. Total: 17k (10.6m)
WTD: 39k (24m)
MTD: 95 (59)
YTD: 622 (386)
Good session, D. Wouldn't worry too much about being a couple of seconds off pace if the effort felt right. There is a bit of intensity in the next few weeks for you with the VO2 Max session coming in so just be sensible and as they say listen to your body. I am not saying let yourself off lightly, I am just saying don't try murder yourself either
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Good session, D. Wouldn't worry too much about being a couple of seconds off pace if the effort felt right. There is a bit of intensity in the next few weeks for you with the VO2 Max session coming in so just be sensible and as they say listen to your body. I am not saying let yourself off lightly, I am just saying don't try murder yourself either
Cheers - yes, it's a nervy time alright, with less than 6 weeks to go. I'm glad of the fairly regular club sessions over the past year - definitely helps take the fear out of this VO2Max stuff.0 -
career move wrote: »Congrats on the 10m. Great training going on as well
Thanks CM - have to admit I've lost track of your log but the mrs fills me in on your adventures from time to time. Sounds tough!0 -
Thu 10 Mar
Pilates session. Found this one much easier than the last couple of times, so getting back into it. A few minutes on the treadmill to shake out the legs after.
Fri 11 Mar
MLR 20k @ 5:20 (12.4 @ 8:35).
The usual 12 mile route over to the P Park. Muggy evening and this felt tough from the beginning, with tired legs too. Should have slowed it down a bit more but had somewhere to be after.
Sat 12 Mar
40 mins recovery. Plan had 5 miles but I stupidly headed to the gym as I felt like doing a gentle treadmill run. They closed up earlier than expected so had to cut it short and only got 4 done. Stupid treadmill.
Sun 13 Mar
Long run with 23k (14m) @ MP.
Nice and early to the Phoenix Park. Met a clubmate during warm up and joined her for a mile or so down the North Road. Back up to the Visitors Centre then to meet up with FBOT01 and Ferris B for the MP miles. No sign of Ferris so after the obligatory 5-second wait FBOT decided he was a no-show. Eased into the MP miles, targeting 7:40 pace. M was full of chat so I was soon blowing hard trying to keep up my end of the conversation. Luckily after 5 miles Ferris showed up on the Military Road though, having slept it out after being up half the night celebrating his victory over meno at St. Anne's yesterday.
A challenging run, which got tougher as it progressed. Nearly blew a gasket at the end after suggesting we pick up the pace over the final km: FBOT was certainly up for that at the end of his easy 22 miler and laid down quite a pace down Chesterfield leaving me and Ferris to flap about in his wake. Finished off the morning with a coffee and scones, always a treat (especially when M is paying). Cheers lads, this was a blast.
WTD: 96k (60m)
MTD:153 (95)
YTD: 680 (422)0 -
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Mon 14 Mar
Rest. Glad of it.
Tue 15 Mar
VO2Max session: 5x600 @ 5k pace (2 mins active recovery).
Headed over to Irishtown at lunchtime and started with a few warmup kilometres out to the Nature Reserve. Had the track to myself bar a couple of sprinters running 200s in the outer lanes. Was more careful about finding the correct Lane 4 starting point for 600s, and I think I got it pretty close, measuring to finish at the end of the back straight. (During the cool down I noticed there are little marker plates for various distances around the edge of the track so I could have saved myself some pacing out). One thing I learned is that my previous set of 600s was probably about 30m short. :P With a target of around 2:27, I struggled as usual to find the pace. Used the splits for first two as a guide and got it more or less right for the final three.
2:18 2:20 2:26 2:24 2:23 (Max HRR 92%, Avg. 81%)
Apart from the first one, the rest of this felt good and controlled. All the necessary body parts seem to be functioning more or less the way they should be. Cooled down with a few more kms on the infield grass. Total 13.2k (8.2m).
WTD: 13k (8m)
MTD:166 (103)
YTD: 693 (431)0 -
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Yes there was plenty of it about at lunchtime, and a huge flock on the infield. Not sure if they were geese but definitely full of shyte. And in D4 and all. Tut tut.
Plenty of crap mashed into the track too - that must have been your work! 0 -
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