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Mum on the Run
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Thursday – REST
Needed that.
Friday – S&C, Easy
Gym first thing, followed by a loop of the trails in St.Anne’s and a lap of the new parkrun route. Lovely run.- 5.8 miles @ 8:41 (trail, tarmac)
Saturday – Easy
A quick leg loosener ahead of tomorrow’s 5K- 2.5 miles @ 8:52 incl. 4 x 25 sec strides (grass, path)
Month 2016 2015 2014 2013
January 141 101 86 0
February 134 109 75 0
March 114 124 109 0
April 127 129 101 24
May 133 95 81
June 110 86 72
July 181 2 101
August 208 31 37
September 133 83 43
October 155 93 64
November 170 107 69
December 113 119 94
516 1666 987 585
Sunday – Tallaght AC 5K incorporating Dublin Novice 5K Road Race
And so the going backwards @ 5K trend continues :rolleyes:. Actually I had a pretty good race today, it’s just the time I’m not happy with
. It’s a super event, great value and I’ll be back next year with a team of clubmates next time to make me run faster.
The HTFU programme I’m following called for a 5K race, so of course I obliged, and this fitted in nicely. I knew from Laura_AC3 and others on boards that this is a fast course but with a bit of a sting in the tail in the last mile. Today that sting was compounded by a strong breeze and any hope of a PB went out the window when I turned the corner into that. But I’m jumping ahead!
Seamless registration and a 2Km (I changed to devil units for this) warm up jog and I was lined up and ready with 5 minutes to spare. There’s no starting mat but with only 300 runners and a wide start that wasn’t not an issue and I’d say I only lost a couple of seconds as a result. Loose plan was to stay under 4:15 min/Km for a non-Jingle Bells PB, and ideally bank a few seconds in the first 3K to allow for the hill and the wind in the last mile. Didn’t go off crazy fast, felt comfortable, and was happy with the first Km split which beeped at 4:09. I recognised a few runners ahead of me who I’d normally be there or thereabouts with in races and said I’d try to keep them within range. The 2nd Km was entirely down an incline with the wind at our back and this beeped at 4:10, happy days. Still feeling good. Next bit was a long stretch with a side wind and I’d got stuck behind a man who was just a fraction slower and I kept on feeling I was going to trip on his heels but wasn’t confident about overtaking him. I got by him eventually but all that dithering cost me a few seconds as the 3rd Km beeped at 4:19. Still on target on average and feeling ok. Was overtaking a few and hadn’t been overtaken at all so felt at this point like I was going to hit target. Then we turned the corner…..
The was a hill, which was fine, I was actually overtaking at this point. But the wind! My pace just dropped. Dro-opppppped. In spite of all the overtaking the 4th Km beeped at 4:37 . Sake, as aquinn might say. I may have lost my mojo at this point, knowing that the PB was gone. There was still a headwind which didn’t let up until we made a turn into the clubhouse and on to the track. I dug in and tried to hang on until the finish, but I have to admit my heart sank when I saw the clock.
With the benefit of hindsight this was a good race. I was overtaking right up until the finish and the drop in pace was more due to the wind than the usual going off too fast and dying a death. But if I’m honest I have to admit the faster pace of the first 3K would have been down to the tailwind so I guess what goes around comes around.
The saga continues.
The Stats:
Tallaght 5K overall : 25th F, 10th in AG
Dublin Novices: 9th F, 4th in AG- 6.0 miles incl. 5K @ 21:41 (gun time)
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The question of why you didn't overtake the guy in the 3rd Km is the one that jumped out at me too. Particularly as you seemed to be really on it up until then too.
I would agree with DG in relation to maybe trying a watchless one. My PB at 5k might as well have been watchless as I spent the last 4K chasing the person in front of me and never looked at the watch (and never caught her either). Actually got a very pleasant surprise when I checked the time afterwards. If I have known the pace earlier I'd say there would have been a serious risk that I'd have backed off.
I have no doubt you will smash through the 21 min mark when your head decides to let you. You are doing some great training and your body won't be found wanting.
In the words of the greatest winners to ever come out of Britian's Got Talent...Dream, Believe, Achieve
Not sure you are onboard with B bit just yet but pretty sure it not that far away
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Tallaght 5K overall : 25th F, 10th in AG
Dublin Novices: 9th F, 4th in AG
Those are very pretty looking figures all the same I know its not the time you wanted but nice results none the less so well done. What's the next target G?
Thanks FD! Yes I was happy enough with the stats, just fed up with the wind! Next up is the Graded Meet in Tallaght :eek:. Going to try the 1500m.Chalk it up. Were you retching at finish?! Would you consider (stop rolling your eyes
) going watch free next time?
Retching ? Nope. Does that mean I didn't try hard enough ?
Not sure about naked racing. I never pay any attention to the watch during XC but I like to have the info for later. In a race where I'm aiming for a time I think it's a help rather than a hindrance. That said I will try anything to reverse the trend so my next parkrun will be 'au naturel'.Hard luck, G. You're normally good on the uphill so maybe some wind tunnel training? :pac:
Surprised you didn't pass that guy in km 3, unless you were using him as a shield?
Sounds like better race than time suggests all the same. 5k is so bloody hard to get right.
Yup, it's the only distance where I haven't made any progress since starting the log. I guess I thought the speedier training would have a knock on effect. Maybe it will soon enough, and I just didn't have my head in the game on Sunday.
I can't really explain the guy in the 3rd Km. He was just a fraction slower than me and I wasn't confident I could get fully by him if that makes sense. I thought if I went by he would up his pace and I'd get stuck on the outside if that makes sense ? He was providing a bit of wind cover too. I did get by him before the hill and never saw him again.
Wind tunnel training - I think we have that on the seafront
?Good race yesterday G, I find sometimes I sit in behind people and adjust to
their speed and can really come a cropper on shorter stuff, little easier to get
seconds back on longer race but 5k not as forgiving, wind no help either, as murph says hard to get these right, but plenty of them around so pb will defiantly
come.
Very wise, G. You're right of course, no time for dithering on a 5K. Next time I will be more decisive!0 -
Maybe pretend it's XC next time?
Pity about that wind because it looks like you were going very well up to then.
Thanks, Anna. Yes, next time I'll imagine it's the Meet & Train XC Final !Sounds like the wind was always going to make this a test and I can certainly relate to the mid-race experience of running behind someone for just a little too long. For me its as though I am handing over control of my race to someone else. Inevitably I end up overtaking them, eventually. Have processed it so the next few races will hopefully tell a tale.
Cheers, Denis. That makes sense. I won't think about it so long the next time. Too easy to get comfortable and complacent behind someone else, unless they're moving at the right pace.Nice placing all the same g even if you didn't get the time.
Thanks Mrs Mc. Happy with that at least.The question of why you didn't overtake the guy in the 3rd Km is the one that jumped out at me too. Particularly as you seemed to be really on it up until then too.
I would agree with DG in relation to maybe trying a watchless one. My PB at 5k might as well have been watchless as I spent the last 4K chasing the person in front of me and never looked at the watch (and never caught her either). Actually got a very pleasant surprise when I checked the time afterwards. If I have known the pace earlier I'd say there would have been a serious risk that I'd have backed off.
I have no doubt you will smash through the 21 min mark when your head decides to let you. You are doing some great training and your body won't be found wanting.
In the words of the greatest winners to ever come out of Britian's Got Talent...Dream, Believe, Achieve
Not sure you are onboard with B bit just yet but pretty sure it not that far away
Thanks for all that Mark. Such wisdom. I appreciate the advice. I like the idea of getting a pleasant surprise after a race so will aim to go watchless the next time. It's a fine line between pushing hard and blowing up and I am still way off getting the balance right.
That wind though :rolleyes:0 -
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Bungy Girl wrote: »Thanks for all that Mark. Such wisdom. I appreciate the advice. I like the idea of getting a pleasant surprise after a race so will aim to go watchless the next time. It's a fine line between pushing hard and blowing up and I am still way off getting the balance right.
That wind though :rolleyes:
+1 to this but at least if you blow up on a 5k you know that you won't have far to walk home and you won't spend the walk wondering if you pushed hard enough 0 -
Coachy's wise words: 'race the wo/man and the times will follow'.
If you 'race' while looking at the watch, you're essentially time-trialling, i.e., your focus is being distracted by the watch. To get the maximum out of yourself, the focus is ideally on the race and nothing else.
By referencing the watch during the race, you are allowing the watch to dictate how you feel and even limit you. Racing without the watch means you will be more in tune with your sensory data and I guarantee you, you will extract more out of yourself....even get to retching point Yes, you should be feeling queasy with half a mile to go.
Plus 1 also to the 'blowing up' risk. Experiment, what's the worst can happen? You might get treacle-legged but you are very strong now and fast, it may feel like you slow but you won't considerably.
What do you want more: sub 21 or data telling you how you split a 21:xx? 0 -
Why not bring the watch but put some tape or something over the face/display? Start and Stop button is all you'll do with it.
(I understand - when you do smash 21 you want to be able to look over the data to enjoy it all over again! From one data nerd to another) 0 -
Coachy's wise words: 'race the wo/man and the times will follow'.
If you 'race' while looking at the watch, you're essentially time-trialling, i.e., your focus is being distracted by the watch. To get the maximum out of yourself, the focus is ideally on the race and nothing else.
By referencing the watch during the race, you are allowing the watch to dictate how you feel and even limit you. Racing without the watch means you will be more in tune with your sensory data and I guarantee you, you will extract more out of yourself....even get to retching point Yes, you should be feeling queasy with half a mile to go.
Plus 1 also to the 'blowing up' risk. Experiment, what's the worst can happen? You might get treacle-legged but you are very strong now and fast, it may feel like you slow but you won't considerably.
What do you want more: sub 21 or data telling you how you split a 21:xx?
Yeah but which wo/man...? How do you know how fast they're going...? If BG had just raced your man she was hanging out behind she wouldn't have gotten a better time.... ?0 -
Yeah but which wo/man...? How do you know how fast they're going...? If BG had just raced your man she was hanging out behind she wouldn't have gotten a better time.... ?
All a dem All of them ahead of you, anyway.....
It's part of the 'race craft' package. For this instance (5k and longer), you 'pick em off, reel em in' then onto the next one.
You might also be familiar with some faces (as BG was in this instance) and know where you generally are in relation to them. That said, you never totally rely on using familiar faces as a barometer as they might be having a crap race...or a brilliant race. That's where using your sensory data feedback comes in.
There's no one 'do this' and you'll race well, it's a combination of being aware of quite a few elements, including keeping the mental focus.
For BG I think, as FBOT has suggested, a large part of it is believing and training her 'mental racing process' (re arrange those three words and chaos might ensue....).
A very significant element of successful racing is the right mental process. You can have all the physical training in the world but if - and this is only my opinion - you can't 'race', you're never going to fulfil your own potential.
It all needs to be practised and nobody gets it right first time (if you do, it's very possibly a fluke). For BG, the next part of perfecting her racing would be to leave the watch behind in order to hone her mental processes while racing. She already has most of the racing jigsaw pieces in place as you can see from her race report. I'd say she will be very pleasantly surprised at the rewards to be gained by leaving the watch behind when road (and track, tell me no watch next wed??! :eek: ) racing.0 -
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