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Playing the Numbers game: Sub 5;10;17;36;60;80
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Tuesday 3rd: 8.5 easy @ 8:21
Out after tea with company. Was the warmest evening yet this year so worm the lightest gear. Pace was nice and handy and the miles flew by. This felt good and legs felt nice and fresh.
Wednesday 4th: Rest
Mrs BinB was working late so no opportunity to get out.
Thursday 5th: 2 easy, 400 @ 5k, 2 x300 @ 3k, 4x200@1mile (all with 90sec rec), 2 easy
Headed out straight after work. This was over before I knew it. It felt like a nice short sharp session. Knew I was working hard, especially on the 200s but it was over fairly quick. Legs felt fresh and the form was good.
Friday 6th: 7 mile easy @ 8:32 pace
Had set the alarm for 5:30 but lost 10 mins somewhere getting out so had to cut the planned 8 to 7. Felt a bit sluggish and lethargic but it was a crazy week with work with plenty of long hours so putting it down to that.
Saturday 7th: 2.5 mile easy @ 9:21 w strides
Very gentle easy run around the football pitch. Body felt good and raring to go. Felt nice and relaxed on the strides too. All good
Sunday 8th: County T&F Championship 3k - 10:44
Not much to be said about this. 3rd 3k of the year and continued the trend of not getting within an asses roar of my target time.
I felt great going into this and everything was lined up for a good run. The only downside was that this was on the 300mtr track and it's always tougher to run 10 laps over 7.5.
Got to the track with bags of time to spare and had a good warm up run and plenty of stretching and really was geared up for this. A quick look around the field of about 15 runners told me that I should be at the business end of this as some of the quick guys weren't here.
Decided there and then that I was going to go out and set the pace right from the word go. The only unknown was a senior from our club was running as a guest and the team manager told me he was quick but had a tendency to blow up.
Once we got the off I quickly took the lead with the field tucked in behind me. First lap felt good and it was a nice feeling to be leading the way. A quick glance at the watch after lap 1 told me 59 seconds so was delighted with that. I knew now that it was up to me to set the pace and to keep the tempo up. Lap 2 was 1:59 so still bang on target. Then the senior hit the front from nowhere and I was happy enough as I figured he could pace me and I would tuck in behind. Was right on his shoulder as 3rd lap finished but a look at the watch told me 3:07.
I couldn't believe it - I was furious with myself and quickly moved past him and took the lead again and injected a bit of pace. 2 guys followed me past the senior and settled on my shoulder. Was too busy sorting that out to check the time at the end of that lap and forgot about time from here on in. Two more laps went by with no change in positions. Somewhere into the 6th lap i had a quick glance to see who was on my shoulder after I felt a wee clip on my ankles. Got a sorry and saw it was a guy who I beat at the road championship earlier in the year for the first time so I knew he would push me all the way.
Was starting to suffer now and as the laps remaining were being shouted out I was being told I had two Shercock guys on my shoulder by one of our coaches. I got a few reminders that my nemesis was snapping at my heels and knew he was plotting a move and he eventually made it with 400 to go. He had timed it to perfection and he had opened up too much of a gap for me to close by the time I reacted.
Crossed the line about 30 metres behind him after having to put on a burst of speed to hold off 3rd. Stopped the garmin at 10:44 much to my horror. Was really dispirited by this performance as although I had guessed after the slow 3rd lap that sub 10 was probably gone, I really didn't think I was running that slow.
Probably the lowest point since I took up running and for a while on the way home was considering finding a new hobby. Have had time to think more since and although I've made a habit of quitting during races when the goings got tough, I'm not ready to quit just yet.
Next up is the Bob Heffernan 5k - not really sure where that will take me but 5k is my favourite distance and it could just be a case that I really suck at 3k!!
Weekly total: 32.2 miles0 -
I don't think leading the way for most of the race and getting out kicked by your nemesis is anything like quitting. Apart from that sounds like a decent tactical race to me (although I know absolutely nothing about racing on the track). Maybe let the nemesis do more of the work next time I guess.
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I don't think leading the way for most of the race and getting out kicked by your nemesis is anything like quitting. Apart from that sounds like a decent tactical race to me (although I know absolutely nothing about racing on the track). Maybe let the nemesis do more of the work next time I guess.
It was a combination of the time. Mcmillan puts me at 10:08 based on my 5k PB and I've gone backwards since Armagh in February (10:26) with 2 poor races where I mentally folded and to run a 10:44 when everything was lined up for me is tough to swallow.
The minute things start to go wrong for me in races lately, I've crumbled. Getting passed again and not being able to react for the 2nd race in a row was the final kick in the teeth.0 -
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Back in Black wrote: »
Total weekly mileage: 39.80 [/B](nearly tempted to go out and do .2 of a mile :pac:)
g'wan g'wan g'wan, if only to make me feel better 0 -
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Back in Black wrote: »It was a combination of the time. Mcmillan puts me at 10:08 based on my 5k PB and I've gone backwards since Armagh in February (10:26) with 2 poor races where I mentally folded and to run a 10:44 when everything was lined up for me is tough to swallow.
The minute things start to go wrong for me in races lately, I've crumbled. Getting passed again and not being able to react for the 2nd race in a row was the final kick in the teeth.
It sounds like I'm on a bit of a mission (probably because I am!
) but would you consider ditching the watch next time? If you want to race - really race - the nemesis, it sounds to me like you would perform much better focusing on that, and that alone. Thoughts and calculations on the hoof could be too distracting. Just a thought. I'm pretty sure your times will fall into place after that.... 0 -
It sounds like I'm on a bit of a mission (probably because I am! ) but would you consider ditching the watch next time? If you want to race - really race - the nemesis, it sounds to me like you would perform much better focusing on that, and that alone. Thoughts and calculations on the hoof could be too distracting. Just a thought. I'm pretty sure your times will fall into place after that....
You are on a one woman mission against watches!
I do agree with you, in hindsight, that I should have forgotten about time for this one and that I was chasing a time because of the disappointment of the graded meets.
Ironically though it was because I stopped looking at my watch after 3 laps that I lost the race. If I had kept an eye on it I would have upped the pace and probably would have burned off the chaser earlier. However by not watching the time, I got sucked into a slower race that suited him perfectly.
I think for future events county events I will leave the watch behind and just focus on racing - that and hiding behind people and pouncing over the last 300 metres:D 0 -
Back in Black wrote: »Not much to be said about this. 3rd 3k of the year and continued the trend of not getting within an asses roar of my target time.
I'm a bit late in reading this report and thought I might share my thoughts. (Input from a slower runner isn't always useful but here you go anyway!)
You've missed the 10 minute target a few times, and apologies if this sounds harsh, but the times you hit in training wouldn't immediately suggest to me that going 9:XX for 3k is on the cards. There is certainly leg speed in evidence, but 400s seem to be coming in around 80 seconds. I'm not sure what your background is (you seem to be a re-reg possibly or maybe I don't know your username from before), but.. it just seems a little ambitious. Ambition is great, but you were left disappointed last time, which is a shame for someone who clearly loves running/training and broadly gets the big picture. Perhaps I'm overestimating a sub 10 3k but to me, it sounds very fast.
If you were to say you were aiming for a good 5k time, which I think you will be soon, your long miles I think will really pay off and I think you could kill it!
Second observation (and back to 3k). Your training seems to be divided between a lot of slow easy miles and faster intervals. The tempo part seems rather slow for want of a better word (6:40 pace etc). Just wondering what the thinking is there? It stands out to me as an area that could support your endurance over 3k?0 -
Chartsengrafs wrote: »I'm a bit late in reading this report and thought I might share my thoughts. (Input from a slower runner isn't always useful but here you go anyway!)
You've missed the 10 minute target a few times, and apologies if this sounds harsh, but the times you hit in training wouldn't immediately suggest to me that going 9:XX for 3k is on the cards. There is certainly leg speed in evidence, but 400s seem to be coming in around 80 seconds. I'm not sure what your background is (you seem to be a re-reg possibly or maybe I don't know your username from before), but.. it just seems a little ambitious. Ambition is great, but you were left disappointed last time, which is a shame for someone who clearly loves running/training and broadly gets the big picture. Perhaps I'm overestimating a sub 10 3k but to me, it sounds very fast.
If you were to say you were aiming for a good 5k time, which I think you will be soon, your long miles I think will really pay off and I think you could kill it!
Second observation (and back to 3k). Your training seems to be divided between a lot of slow easy miles and faster intervals. The tempo part seems rather slow for want of a better word (6:40 pace etc). Just wondering what the thinking is there? It stands out to me as an area that could support your endurance over 3k?
All input more than welcome here.
I'm under no illusions about the sub 10 min 3k and how tough it is. But based on a 5k PB of 17:48 from last August, I think it is achievable for me this year (mc millan gives a 3k equivalent of 10:08).
On the 400s, I've got better at following the plan so if it says 40, I aim to hit the 40 rather than in the past where I would have hit 37s.
The disappointment the last two times was as much based on the mental collapses as the times themselves.
Hopefully I'll fare better when I get back on the road for a 5k tomorrow night as that's definitely my favourite distance!! 0 -
Best of luck with it, I'd day it'll go well based on all the work that has gone in.
I understand your approach better now, in terms of a plan being in place (cheers for the reply). And I may have a 10 minute 3k up on a pedestal 0 -
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Back in Black wrote: »Hopefully I'll fare better when I get back on the road for a 5k tomorrow night as that's definitely my favourite distance!!
good luck!0 -
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Back in Black wrote: »18:4x meh. Big steaming bucket of crap. It's done. Time to move on.
Yes that's the race report there
Race report of the year in the bag right there J0
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