Run Forrest

gramar

I’ve been running now and then for years and about 2 years ago started going more regularly trying to get/keep some level of fitness. The running didn’t consist of much more than a 5/6km run once or twice a week with no real headway being made with regards improvement other than getting quite comfortable at running 5km in about 25 minutes on a dirt track.

A few months back I decided to set a few goals and add a little structure to my running and saw that there is a series of races on here in the summer of varying distances that I’ve decided to participate in for the fun
of doing so and also to focus the mind a bit as to training. The races are held in villages around the province I live in, here in northern Spain.

As a way to prepare, about two months ago I added intervals..either 1km 1 mile or 2.5km, the odd hill session and a few longer runs of 8km to 10km with the overall goal of getting the 5km time down towards 21 minutes.
At 37, having been a light smoker for 25 years and with two dodgy hips I’m not sure how close I’ll get but I’ll try anyway.

The first race in the series is July 10th 10km. I’ve only ever ran 10km once a few weeks ago and did it in 49:11 without it feeling overly difficult so I think I could knock a few minutes off that weather and hills or lack thereof
providing.

Another distance in the series is the mile which I’m not familiar with other than doing some mile intervals which I did to get some practice once I saw they were on the list. 6:18 is the best I’ve done so anywhere near 6 I’d be happy.

The 9 races are:

10km x 2
7.5km x 1
4.8km x 1
4km x 1
mile x 4

A lot of the participants are seasoned runners knocking out 15/16min and 30/32min times for 5 and 10km and the fields are relatively small so I know I’ll be amongst the last to finish but it’s a good a reason as any to train, see a few villages and run in new surroundings. Points are awarded depending on the finishing position and you need to participate in at least 6 events to be awarded prizes not that any of that concerns me.

My intention is to do all of them and see if I progress at all over 3 months with the last race on the 9th of October.
As of today my best times are:
objective
1 mile 6,18 3,55km 3,45km
4/4,8/5 22,3 4,3km 4,15/km
10 49,11 4,55km 4,40/km


I think the mile and 10km aims are doable times but I think the 4/5km time will be beyond me.

I’ve 1 week left. Last night I ran hill intervals 4*500metres and 2x200 metres flat out. Nothing today and I’ll do a 10km this weekend I think just to make sure the legs know what’s in store. Maybe some mile intervals on Monday or Tuesday and an easy 6/7km run on Thursday or Friday and then give the legs a rest then till Sunday.

HigginsJ

Best of luck with it, sounds like a fun series

gramar

@JHiggins...there's a bit of variety alright and looking forward to it. My motto for the series is that taking part is what counts.

I went out his morning and planned on doing 10km at between a 5.15 - 5.30km pace. I felt comfortable throughout and
managed 11 in the end at a 5.15avg pace so I'm happy enough that I can have a go at setting a respectable PB for 10km next week at somewhere around 47mins.

gramar

I felt the km's I did Saturday today ever so slightly in my legs today so even though I hadn't intended doing anything I decided a few stretches and a couple of km's would help. I went off at an easy pace for about 3.5/4km and another few stretches after so hopefully will have helped and I can do a bit more demanding run tomorrow evening.

gramar

I wasn't feeling overly energetic this evening but I had decided on 3 x 1mile repeats so I stuck to my plan.
After a a km or so warm up I set off deciding I'd do a 7 minute followed by a 6:40 minute and then give it holly
for the last mile.

On the first mile the watch had a bit of a brainfart and when I got to wher I know the kilometre point is it was only saying .89km.
Looking at the data now on the polorflow page my avg speed for the 1st km when I look at any point on the route
was between 4:20 and 4:40 pace yet my avg pace for the first km was 5:05...so something clearly wrong there.
The time given is 7.53 but it closer to 7 but no big deal anyway.

The second heading back into a bit of a breeze was 6:49 and the last was 6:14, the fastest I've managed yet and looking
at my pace over the course of the last mile I kept it under 4min/km the whole way so pleased about that.

Having done the last mile heading away from the house I had a 2km easy jog back to cool down.

To those who do short distances like 800metres and the mile you have my respect. It's painful after 800metres and
I'd take a 5 or 10km over it any day.

gramar

Either today or tomorrow was going to be the last run before Sunday's 10km and as it's looking like I'll be have a few scoops tomorrow
I decided today would be the best day. The plan was 6km and to start at a steady pace of about 5:10/km and increasingly up it along the run which I more or less did and went from 5:10 - 4:50 - 4:58 - 4:43 - 4:44 - 4:28.
That's a 4:55/km pace and to get down to my goal of 47:00 for 10km I'll need to be 4:42/km and not too convinced of my ability to maintain that over the course of 10km but I'll give it a shot.

HigginsJ

gramar wrote: »

Either today or tomorrow was going to be the last run before Sunday's 10km and as it's looking like I'll be have a few scoops tomorrow
I decided today would be the best day. The plan was 6km and to start at a steady pace of about 5:10/km and increasingly up it along the run which I more or less did and went from 5:10 - 4:50 - 4:58 - 4:43 - 4:44 - 4:28.
That's a 4:55/km pace and to get down to my goal of 47:00 for 10km I'll need to be 4:42/km and not too convinced of my ability to maintain that over the course of 10km but I'll give it a shot.

Best of luck with the race Sunday (& don't over do the scoops today!!)

gramar

HigginsJ wrote: »

Best of luck with the race Sunday (& don't over do the scoops today!!)

I was looking at the forecast earlier. The race is due off at 11 when it will be about 28ºC. Jesus fcukin wept. Or sweated profusely.

I'm not so enthusiastic now and I think I can forget about any sort of respectable time. Getting around the course will be a victory in itself.

HigginsJ

gramar wrote: »

I was looking at the forecast earlier. The race is due off at 11 when it will be about 28ºC. Jesus fcukin wept. Or sweated profusely.

I'm not so enthusiastic now and I think I can forget about any sort of respectable time. Getting around the course will be a victory in itself.

:cool: Yea.....28ºC ....... best of luck with that!!

gramar

Roasting out today and more of the same tomorrow. It's half past 12 and I just brought the thermometor outside....32ºC.
Tomorrow will be cruel but looking on the bright side at least I won't have a hangover like today. I'll be trying to get around the
10km in under an hour, way off what I had in mind.

HigginsJ

gramar wrote: »

Roasting out today and more of the same tomorrow. It's half past 12 and I just brought the thermometor outside....32ºC.
Tomorrow will be cruel but looking on the bright side at least I won't have a hangover like today. I'll be trying to get around the
10km in under an hour, way off what I had in mind.

Yea in those conditions I'd not be too concerned about times, best of luck, can't wait to read the report.

gramar

Belorado 10km 10/07/2016

On Saturday evening I checked the race time just to make sure and to my dismay saw that 11.00 was the start time for the underage categories and 12.20 for my race. At 11.00 it would be hot..at 12.20...well that's just silly and after finishing today anyone I talked to concurred.
In the middle of July in Spain chances are it's going to be hot at midday but I'm sure the organisers know what they're doing. My second problem was on waking up, the beginnings of a sore throat and a bit of a headache. Did I really want to do this to myself? Seeing as I don't think I can make next weeks installment I got ready and
set off.

I had about 40 minutes to spare before the off so took my time collecting the number and warming up and finding a discreet corner to take a leak. I had a cap and was going to bring it but left decided to leave it in the car. I felt good after the warm up and a few streches, limber even so thought I'd try to keep things between 4:45 and 5:00min/km and see how I went.

At 12.25 about 70 started out with most blasting off at an alarming pace but I wasn't falling into that trap and found my pace quick enough as I watched all but 4 or 5 behind me race away. The first part was mostly in the shade followed by a very open middle section where the full heat of the sun could be felt with a few rises for good measure. The last 800 metres or so was more or less shaded with an uphill slope again to the finish. I got some good news at the end of the first circuit when I was told I had 3 laps left as opposed to four. I had thought it was 5x2km laps but it was 4x2.5 and 4 being less than 5 that could only be a good thing for morale.

Along the second lap I reeled in one or two and and this time grabbed a glass of water from the station and poured it over my head and felt all the better for it. I had the car parked in a street close to where we passed by and with the key in my pocket I was tempted to take a detour and end the torment but I soldiered and got a dubious reward when I was lapped by the two front runners as I finished the second lap.

On the third circuit I was feeling the effort a bit but had a pair ahead of me who'd I'd been reeling in slowly so kept up the pace until I passed them. There were a few who dropped out around then as well and I could hear the word 'asfixiado' being mentioned a dramatic way to say they couldn't breathe with the heat.

I keep the pace steady for the last lap, passed another two and then upped it for the last km and felt reasonably strong running to the line where the clock said 47:30something. I stopped the watch at 47.32 and started a few yards back at the start so they would seem to coincide.

Despite the heat, which out in the open was cruel, I was happy with the run and while it certainly wasn't easy I never felt I was really struggling at any point. That said I don't think I could have gone much faster and I think I paced it reasonably well.

I won't post the split times as the watch is way off with the distance (9.54km). Looking at the route map in the polarflow website it's definitely taken a few shortcuts and there are times when I checked the pace going around and it had me going at walking pace.

Next week is down as 4.8km and the distance I was most looking forward to but I don't think I'll make it so if not, next up is 4km at the end of the month.

gramar

I was home late Monday and and the head cold had me feeling fairly miserable so any thoughts I had of a recovery run were just that: thoughts. Not feeling as bad today I went out for 6 easy kilometres at between 5:45 and 6km/min.

As well as the easy pace I was stopping every kilometre as I had for the first time in a long time brought the older of the two dogs along who at 12 struggles to keep up with even the most pedestrian paces so I was letting her catch up and get her breath back before continuing.

I felt a little soreness yesterday evening and today in my calves but other than the head cold no other ill effects to report from Sunday.

I also saw the official times today. Overall I was 58th out of 67 who finished in 47:35. To get an idea of the level of those participating the first 30 all ran under 40 mins with the winner finishing in 31:41.

lenny palmer

Well done on the race and the time. I would not say it would be to much fun running in that heat. Even though it was a small field there was some serious talent running going by that winning time. I can't wait to see how you do in all these events you are hoping to do, just remember to listen to your body. Running in that type of heat can be hard on the body so make sure you take rest days and loads of water

gramar

Not sure what I could do this week as I'm away for a few days so I went last night for 1km intervals. Wasn't feeling overly energetic but felt alright and after warming up managed 4:06 for the first km. I pushed for the second and by christ it hurt but managed 3:38. Too fast as the next back into the wind, still feeling the previous effort and dealing with a stitch was tough and I was nearly a full minute slower.

For the last again into the wind I was between giving it socks and trotting back and ended up doing neither and managed 4:20. A bit all over the place really.

Might make the 4.8km on Sunday...12:30 and hotter than last week...just the incentive I needed.

gramar

After a poor night's sleep and waking up with a bit of a temperature heading out for an early run didn't appeal much but neither did staying in bed listening to persistent snoring so I got dressed and went to a local park 5 minutes away in Aluche Madrid.
First time there so I did a slow warm up lap to get my bearings. Around the perimeter was just under 1.5km...slight decline on one side and back up the other.

A fastish tempo run was the plan and I set off at a quarter to 8 amid a few other joggers and dog walkers.

Halfway through the first km I was running at 4:29 pace and decided to ignore the watch after that and keep the same effort up just listening for the km beeps so I'd know at least the distance.

I managed 22:25 about as good as I've ever run a 5km but more pleasing were the splits which came down progressively although the last km was nearly uncompleted just 100 metres from the finish as a large black dog chased and barked at me as I slogged past and I thought for a second I was going to get mauled.

4:41
4:35
4:31
4:24
4:12

gramar

As expected I couldn’t make the second race today but I decided I could do the next best thing and run the distance myself in the same park I’d been in on Friday the main difference being that I was going to start before 8am as opposed to midday. No harm as it was going to be into the low thirties by then. Even on the way to the park at 7.30am you could feel the heat still radiating off every surface from the day before but the conditions were as ideal as you could hope to find them.

I stretched before half a lap and then did a few more halfway around. My intention was to run 4.8km the same distance as was scheduled for Castrojeriz and I was getting my head ready to set a good starting pace and give it everything. I checked the pace after 500 metres to see about 4:30 though to me I felt I the effort was 10/15 secs faster. I didn’t check much after that and like the previous day tried to feel the pace rather than depend on the watch to guide me.

I was getting though the laps reasonably well until with about 1500m to go I felt the beginnings of a stich and thought my chances of improving on Friday’s run were gone. At best I thought I’d mange to maintain that pace so as not to aggravate the stitch and end up trotting to the finish but I’d told myself race effort beforehand and race effort it was going to be.

Coming up to 4.800 I was struggling but thought I may as well run the 5km while I was at it and was rewarded my best time for the distance of 21:39.

4:31
4:31
4:24
4:09
4:03

Not a kilometre in and I was running slower that the effort I was feeling while in the last mile or so I was actually running quite a bit faster than it felt, although there was no shortage of effort. It’s a funny old game.

After a few months of more regular and slightly more systematic training I think the last couple of days showed a bit of a breakthrough which I’m pleased about.

gramar

Very warm so it was 9.30pm before I went out for a run last night with the sun just dipping below the horizon. After mulling it over and having seen this type of session in a few training logs I thought starting off with two easy km’s then alternating easy/faster km’s from there was the way to go.

The warm air was slightly mitigated by a light breeze blowing my face but that too had it’s downside as it was filling my lungs with warm dry air and within a few minutes my mouth and throat were dry and had that ‘cracked’ feeling. I made it to the turn where the dog hopped into the river and how I wished I could do the same. I thought though that any breeze would now be at my back but if anything it was worse as the still dry air made it feel like I was running in front of an oven. There’s a fountain not far from the end of the track beside the road and all I could think of was getting there and wetting my parched lips. After 6km I had about 500m left to the fountain and ran at full belt as far as there to finish up.

It’s not comfortable in the heat but not as bad either as I might be making it sound as it wasn’t in the full glare of the sun and I felt it was a worthwhile run.

5:18
5:17
4:33
5:08
4:33
5:11
3:46 500m

gramar

A not so long, slowish run. 8.5km…after 7km (which I thought was 6) of about a 5:25/km pace I upped it for the last 1.5km increasing the pace every 500m to 5:08, 4:34 and 4:12 as part of my make it up as I go along plan.
Easy enough and comfortable throughout, no heat in it and into a strong enough breeze on the way back.

HigginsJ

5.25km pace is not slow enough, you need to slow down on your longer stuff to help build up. Slow runs need to be just that, slow. I would look to add about 1 minute per km to that pace if I were you.

gramar

HigginsJ wrote: »

5.25km pace is not slow enough, you need to slow down on your longer stuff to help build up. Slow runs need to be just that, slow. I would look to add about 1 minute per km to that pace if I were you.

I know, looking at other logs it doesn't seem that slow but like a lot of people I find it difficult to go slower and 5:20/30 seems to be my default slow pace. I was actually quite pleased last night that I'd managed to keep it there for 7km! I can't imagine doing 6:30/km pace.

I'll do some hill repeats or short speed intervals tomorrow and then Sunday a one hour LSR and try keep it at 6.00min/km.

HigginsJ

gramar wrote: »

I know, looking at other logs it doesn't seem that slow but like a lot of people I find it difficult to go slower and 5:20/30 seems to be my default slow pace. I was actually quite pleased last night that I'd managed to keep it there for 7km! I can't imagine doing 6:30/km pace.

I'll do some hill repeats or short speed intervals tomorrow and then Sunday a one hour LSR and try keep it at 6.00min/km.

100% agree, it's my exact same issue. I seem to always run in the 5:30 bracket, managed a few 6:20 runs and one 6:43. They are important so think its a matter of just taking it easy and persevere with that pace.

gramar

Saturday was hill repeats. After about a 1km warm up mostly uphill I did 5x200 metres up a hill about as hard as I could go. The incline at it's worst is about 6/7% and then levels off to 2 or 3%. My legs felt like sandbags doing the last rep but as slow as it felt it was the fastest of the 5. About a 1.5km cool down.

Sunday was a 10km slow run. I went out at 11, warm enough but a decent breeze and the temperature wasn't really an issue.
The aim was to try and keep it as close to 6min/km as I could and averaged 5:47 so not too bad.
Went well and felt comfortable all the way.

gramar

Nice evening for a run, sun going down and about 25º with the seemingly ever present breeze.
I had the car in for servicing in a village about 6km away most of which I can run on the track.
The plan was 2 easy warm up km's at about 5:15 and then 4x500 intervals with the last 800m
on the road to cool down hoping the garage wasn't closed and I wouldn't have to run back.

I didn't quite make it to 2km as ahead on the track I had a partridge with her 7 chicks tottering along
so I slowed but as I advanced so did they until the mother flew off over a bank and the chicks hopped
into the grass beside the track. Tiny little things no bigger than the size of an egg.

Anyway back to the running. The 500m intervals were tough going and any short distance like that is
nothing other than pain and I gave myself about 3 minutes walking to recover before each. I didn't look
at my pace, just set off at a decent clip for me and tried to hold it which was a struggle at times but I managed
to keep it fairly steady.

The splits:

1:43 3:26/km
1:41 3:22/km
1:45 3:30/km
1:44 3.28/km

Happy enough with those but to get under a 6 min mile I need a 3:43/km pace and I'm a bit away from being able to hold
that over a mile but I have a month to prepare.

gramar

I wanted to get out Thursday as I had a 4km race in Saturday evening but too much on and couldn't find time. It was the same story Friday and after another very busy day Saturday I wasn't best prepared when I turned up Saturday evening. I did a warm up and stretches but wasn't feeling overly spritely.
When called for the race it seemed to be a bit early and when we were in position I heard the announcer say 3.200 metres. Is it not 4km I asked the guy beside me? No, 3.200 he confirmed so off I went though not convinced. It was going around the first few corners and seeing others still warming up that I thought should have been in my race that I realised I'd gone in the wrong one. I was in the veterans race instead of the next one which was Senior. Not to worry, it made sweet fa of difference to slogger like me.

As for the race itself it was four laps of 800 metres, about 500 of which was a concrete surface and the rest around a field. There were a few tight enough corners that didn't help but it was essentially flat and a fast enough run. I struggled to settle into what I thought was my right pace and I felt it was hard work from early enough in. I picked a few off as I went around and spent most of the last lap trying to catch 2 I had about 10 yards ahead but they were equal to me and maintained the distance.

I missed the clock time finishing. The watch told me 13:08 for 2.93km or almost 4.29min/km. I was disappointed with that but if the watch measured it short and it was in fact 3200 metres then it was 4:06min/km which I'm only realising now and is a whole lot better and something I'm pleased enough with. I've yet to see the official time but I may not have one, seeing as I was in the wrong race!

I was up early Sunday and decided to head out at 7:30. I was still a bit annoyed at what I thought was an "underperformance" the night before although feeling motivated to do better doing about 6.5km at a 4:45min/km pace.

gramar

I wanted to get out Thursday as I had a 4km race in Saturday evening but too much on and couldn't find time. It was the same story Friday and after another very busy day Saturday I wasn't best prepared when I turned up Saturday evening. I did a warm up and stretches but wasn't feeling overly spritely.
When called for the race it seemed to be a bit early and when we were in position I heard the announcer say 3.200 metres. Is it not 4km I asked the guy beside me? No, 3.200 he confirmed so off I went though not convinced. It was going around the first few corners and seeing others still warming up that I thought should have been in my race that I realised I'd gone in the wrong one. I was in the veterans race instead of the next one which was Senior. Not to worry, it made sweet fa of difference to slogger like me.

As for the race itself it was four laps of 800 metres, about 500 of which was a concrete surface and the rest around a field. There were a few tight enough corners that didn't help but it was essentially flat and a fast enough run. I struggled to settle into what I thought was my right pace and I felt it was hard work from early enough in. I picked a few off as I went around and spent most of the last lap trying to catch 2 I had about 10 yards ahead but they were equal to me and maintained the distance.

I missed the clock time finishing. The watch told me 13:08 for 2.93km or almost 4.29min/km. I was disappointed with that but if the watch measured it short and it was in fact 3200 metres then it was 4:06min/km which I'm only realising now and is a whole lot better and something I'm pleased enough with. I've yet to see the official time but I may not have one, seeing as I was in the wrong race!

I was up early Sunday and decided to head out at 7:30. I was still a bit annoyed at what I thought was an "underperformance" the night before although feeling motivated to do better doing about 6.5km at a 4:45min/km pace.

PDCAT

Fair play Gramar. You have my full respect running in those conditions. I'm not able for the heat, so hats off to you.

Also as one of the earlier guys said about not being afraid to slow down your paces. A good mantra is ' run your easy runs easy and your hard run's hard'. Take it easy with running intervals,tempos etc on the week your running your race. More chance of picking up an injury if you run too many hard sessions in the same week.

Also, sounds like their are some serious runners in those race's. Don't worry about how many people are in front of you or behind you. Improving your own times are what will give you most satisfaction in the end. Only one guy can win the race. Best of luck with the log and the training.

gramar

Thanks PDCat, HigginsJ has told me the same and I'm doing my best to remember slow runs slow and hards runs hard. All too often I'm somewhere in the middle. I'm thinking of heading out later and it's sweltering today so it'll definitely be slow and it'll be 8:30pm before I do.

The other evening it was an 8pm start so the conditions were really ideal but if it is hot I think I suffer as much as anyone in high temperatures and
no amount of years living here will change that.

No doubt about it, the level for this race series is very high. It's not a typical fun run or 'carrera popular' as they're known here where you could have from 300 to 3000 running. For the senior race I should have been in the other day there were about 25 of which about 20 were very good runners with a couple of others like me who would have been well back.

For the most part I stick to my own pace based on how I feel and I've been fairly disciplined that way. I'm not bothered about position or 'beating' anyone as finishing 35th or 36th is really neither here nor there. Looking to keep pace with or catch runners ahead does help to keep up the effort though once you chose wisely who to chase.

Here's me the other evening towards the end of the second lap with an embarrassingly lopsided number attempting a daring double undertaking manoeuvre.

gramar

I went out at half past 8 yesterday evening, the real heat had gone out of it and a decent breeze was blowing so it felt comfortable enough.
Going out I was heading left to run along the usual flat track but I turned around and went right which meant a hill and a generally more up and down run. I said I'd take it easy enough and planned to go for about 40/45 mins. The first km and a bit is all uphill and averages out at about 5%. After that there are small ups and downs on a fairly uneven track where a lot of the time you're looking where best to step.

I kept it going back down to the house and did a lap around the village and back up to the house again. The total distance was 8.6km in 46:33 or about 5:25min/km. It was a good run at an easyish pace with a few hills thrown in for good measure.

I've signed up for a 5km this Sunday at 11 in a small village about 20 miles away. It's run alongside a canal so I'm expecting it to be fairly flat and hopefully I'll manage a decent time. I think some 500 metres repeats maybe Thursday and a very easy run Friday and that'll be it before then.

gramar

Out by 9.30 and did a 2km warm up at 5.30min/km. Just finishing that when I met the partridge family again who had made significantly more progress than me since last I saw them seeing as they had progressed to flight while I was doing anything but taking off.

After that I did 500mx7 all coming in between 1:45 and 1:58. Ran with a very uncomfortable stitch for the third last one but dug in and still did it 1:53.

gramar

Friday 6th August

5.3km in 29:08. Straightforward run at an easy pace. A bit warm but wasn't too bad.
To finish I recovered for 2/3 minutes and did one fast km in 3:59. Felt good at that pace albeit for 1 km.
5km run tomorrow so hoping for around 22mins. The main problem is the bbq and music down the village later.
I'll try to resist temptation as much as possible.

gramar

Sunday 7th August San Llorente de la Vega

The race was due off at 11 and I arrived about 20 minutes before. Picked up the number for the modicum sum of 2€.
There was a coach to bring the runners down to the start line 5km back down the canal. It wasn't quite full so I'd say
there were about 40 altogether going to start including the driver. Of course I had the village oddball sit beside me for the
10 minute trip telling me among other things how he had arrived at 8 in the morning and seeing no-one around went off for a 10km run.
Not a bad warm up for a fella approaching his 74th year.

A pleasant day running into a strongish enough breeze but not as much of a factor as the track was lined by trees that
blocked most of it and also gave plenty of shade. The route was 4km along the track and the last km up the road into the village.

I didn't get much of a warm up run only a few hundred yards but I had a good stretch and was feeling up for it anyway.
My plan was the usual, keep it steady at 4:25 or so for the first km and try to increase the pace progressively from there.

I started off in the middle of the pack and more or less kept my position as the faster racers stretched away and I passed
5 or 6 over the first 1km. Among those were a couple of teenagers who I passed only to be passed by them after a few hundred metres.
I kept my pace steady and passed them soon enough again and I'm fairly sure I heard a couple of noises of surprise as if to say they wouldn't be
long leaving that auld fella for dead but the next time I saw them I was finished a few minutes and one of them was puking as he crossed the line!

After that I had a group of 3 ahead I was making steady inroads into and after passing them I felt them give
brief chase but had shaken them off in couple of hundred metres. The next group ahead were a good 200 metres away and though
I kept pace with them never made an impression.

The main difficulty I found was upping the pace and keeping it there. A few times I upped it to 4:10/4:15 only to see it drop to
around 4:30 within a few hundred metres. I didn't want to be too dependent on the watch for pace but it did keep my pushing
a bit today.

The last km out onto the road felt tough as I was on my own and the road felt wide and lonely. That said I got the pace up to 4min/km
and kept it going to the line for 21:16 which may have been a few seconds more as there was no line and I didn't know where I had to stop!

Splits:
4:24
4:27
4:17
4:17
3:59

A lovely run for a Sunday morning if a bit straight as you could see a km ahead and the low numbers meant for the most part I was running on my own.

The run down to start alongside the canal.

gramar

I started off with two easy km's at 6:30 for the benefit of the older dog who is in season. That said she still has a
decent turn of pace and when she raced off towards where a local farmer keeps his hunting dogs to spread the good
news I had to give chase making good use of the intervals I've been doing.

After she was safely back in the house I set off up the hill towards the windmills where I haven't gone for a while.
The first km was mostly uphill, climbing about 40 metres in the first 700metres. I had no plan other than to take
it easy and do maybe 7/8 km. In the end I did 12 stopping a couple of times for a few photos and a drink from the
spring. The pace was mostly around 5:40 with the last 4 a bit quicker as they were downhill, a descent of about 70
metres on the route I took back.

I felt ok for the most part but did notice a bit of fatigue in the legs and feet over the last 2 or 3 km and I was glad
to be finishing up.

HigginsJ

Great time in the 5k. I honestly dont know how you run in the heat. Managed 2 runs at 7am while in Spain this week and it was 22c. If I had to run at 30c id evaporate!!

HigginsJ

Great time in the 5k. I honestly dont know how you run in the heat. Managed 2 runs at 7am while in Spain this week and it was 22c. If I had to run at 30c id evaporate!!

gramar

HigginsJ wrote: »

Great time in the 5k. I honestly dont know how you run in the heat. Managed 2 runs at 7am while in Spain this week and it was 22c. If I had to run at 30c id evaporate!!

It wasn't really that warm, low 20's I'd say and a lot of it was shaded. The heat is different here to at home at least where I am which is about 200 kilometres inland from the north coast at about 900 metres above sea level.

The air is fairly dry and with low humidity it doesn't feel really warm until it's up around 30º and beyond. If we take Sunday when it was low 20's here I'd say the equivalent temperature would have been 15/16 in Ireland.

Running at 30º here like I did the 10km in was tough but in Ireland at 30º it would be absolute lunacy. I wouldn't put an arab out in that heat.

gramar

After a long run yesterday I wanted to do some 1km intervals. I'm beginning to feel a sub 20min 5km might actually be achievable. I had sub 21 in me the other day even if I was 20 seconds outside it.

After a 2km slow warm up I set off. Again it was windy and the km's back into a strong headwind were tough.
The last especially as the legs were feeling the effort of the previous km's and the wind was gusting quite strongly
so it felt like I was running on the spot at times and wasn't too far from just saying to hell with it.

Back into the wind it feels like my stride, posture and breathing are all over the place and when the wind is with me
it's not quite effortless but so much more comfortable by comparison.

The splits:

4:09 - into the wind
4:00 - tail wind
3:48 - tail wind
3:58 - into the wind
4:18 - into a hurricane

Total time 20:13 only a minute faster than the 5Km the other day and taking 2-3 minutes to recover although the conditions
were a lot more favourable in the race. I don't know if that means I ran a decent race or I wasn't quite at the races this morning.

gramar

Out at 9 this morning to do 8km. The plan was 1 slowish @5.15min/km and the next @4:30min/km and so on.
Windy again and I thought it felt like a little more effort than it should have been.
I pushed on the last km for 4:02min/km which was good considering the legs were a bit tired and it
was into the wind.

On Saturday at 9.30pm there's an 11.5km run not too far away. I'm thinking of doing it but would need
one of those running headlights although it would be no harm to have in the winter. There are no street lights
out on those country lanes.

gramar

i went to ask about the run tomorrow evening. It's on in a village about 5 miles away. It's informal to say the least, there's a list in the
bar and you sign up, turn up and away you go. 12 signed up so far and probably won't be many more by tomorrow.
Getting hot again so fortunately it's on at 9.30pm. On the downside it's about 12km and
the first 3 are all uphill, a 120m climb over 3km. Then fairly flat for 5km and the last 4km are all downhill back to the village.
Best thing for it is take it as a training run and go easy and try and not get lost up on the plains in the dark.

gramar

Saturday 13/08/2106 Isar

As expected the numbers were low and 12 took to the start line for the off at 9.30pm. The route took us
out of the village and then left for about 1.5km along a fairly flat track. I had 5 behind and 6 ahead as
the small group began to stretch out and even more so as we started uphill. It was a gradual climb but
not knowing what was ahead I didn't push hard and felt comfortable on the way up.

After climbing about 100m which brought us to km6 we reached a flat stretch of about 2km at which point
I was in 4th position watching the headlights bobbing along ahead of me. The closest was about 100m and that
was as close as I would get.

After that it was downhill for the most part down to the village. It was tricky on the way down, pretty much in the
dark running at a good pace and while the track was easily visible with the light you couldn't see exactly where you
were stepping.

I finished in 4th in 55:24. The watch measured 11.69km for a 4:44min/km pace.
Enjoyable run and I could have knocked a minute or two off the time if I hadn't
started out so easy.

gramar

I hadn't been out since Saturday's night only three days ago but there's been late nights and too much booze and fags since then
made worse by the heat today at 11.30 and that all added up to it feeling like hard work. I had the easy run easy/hard run hard in
my mind but being the spa I am ended up doing neither. 5km in 23:55. In fairness due to the heat it did feel hard especially after
the turn with the sun in my face. In keeping with the last few days I was down in the bar again by a quarter past one slugging bottles
of San Miguel and feeling the effects now but end of fiestas dinner is on now so going for more. A run tomorrow is unlikely.

gramar

2km warm up at 5:30 with a few short bursts as I wanted to do a few 400m metre repeats.

I only did 4 so it was a short enough mainly because I went way too fast for the first and
that left me fairly fcuked for the rest.

Splits were

1:15
1:22
1:25
1:03 - a bit over 300 metres before succumbing to an almighty stitch.

A bit of a warm down and that was it.

I should have been aiming for something like 3:45 pace instead of averaging 3:20.

HigginsJ

Absolutely flying it Grammar, well done Please try a slow run or two though (properly slow)

gramar

Warm day today but lovely once the sun was nearly gone down so I went out at
nearly 9 to do 8km. As always it was neither slow nor fast and took me 39:18 but
it was very enjoyable, ideal conditions really and I could have stayed going quite happily.

The only downside was a slight niggle in my right heel that I've noticed the last few weeks. Today was the first day it kind of persisted as it's usually gone within a km or so although it wasn't painful. Still though, in two or so years it's the first niggle so hope it's not the start of the slide down the slippery slope.

I'll head out Saturday morning and and do a longer slower run. Yes J...you read correctly...longer and slower:pac:

I'll be home then for a week so might do the parkrun in Kilkenny Castle the following Saturday and maybe Newgrange on Sunday.

HigginsJ

gramar wrote: »

I'll head out Saturday morning and and do a longer slower run. Yes J...you read correctly...longer and slower:pac:

Lol, looking forward to seeing the odd sub 4 minute km thrown in!!

gramar

HigginsJ wrote: »

Lol, looking forward to seeing the odd sub 4 minute km thrown in!!

12km 1:09:33 5:47min/km :pac:

6:17 for the first km and 5:38 for the last and all the rest were somewhere in between. There were plenty of hills, the polar tells me 105m ascent 50m descent and I ran across a few harvested fields too so it was very much a cross country run. All in all it was quite comfortable bar the heel which is still slightly sore.

gramar

I'm back on the auld sod and went for a run yesterday evening up the back in a field shorn down to its roots by grazing sheep.

A few warm up laps told me it was 370m around with a few short sharp inclines and one steep drop in the corner. I did a mix of fast and recovery laps about 12 in all and while the effort was there the times for the faster laps were slow enough probably a mix of the inclines, the corners and general sluggishness.

I met the farmer who told me he's going to reseed the field in a few days and not to run a track into it on him. He need not worry.

gramar

Back up to the same field for a few warm up laps and a few faster laps at around 4min/km pace.
Find it harder going than normal. Mentally short laps are more difficult too. I prefer a longer loop than round and round. Was soaking after, partly sweat and partly the morning fog.

I'll do the Park run in Kilkenny on Saturday. I don't seem to be running very well though and anything under 22 would be very good seeing as even a 4.30min/km pace sees me labouring if for any longer than a couple of laps.

HigginsJ

gramar wrote: »

Back up to the same field for a few warm up laps and a few faster laps at around 4min/km pace.
Find it harder going than normal. Mentally short laps are more difficult too. I prefer a longer loop than round and round. Was soaking after, partly sweat and partly the morning fog.

I'll do the Park run in Kilkenny on Saturday. I don't seem to be running very well though and anything under 22 would be very good seeing as even a 4.30min/km pace sees me labouring if for any longer than a couple of laps.

Best of luck on Sunday

gramar

Thanks J. No run today. I did the KK parkrun yesterday, spent most of the day concreting at home and then a few well
earned pints last night so a two hour drive to Newgrange was always going to be a bridge too far. Pity as I was keen to do it but there'll be other days.

Lovely morning and a great spot for the parkrun in the castle park. The course is more or less flat except for the last 400 metres or so when it starts to wind it's way uphill to the finish. Two full loops and one half loop which is the second half of the park so you get the uphill stretch 3 times.

I did a half loop to get warmed up so had an inkling of what was to come and after a few words from the organisers it was down to the start and off we went. About 200 metres in a contact lense came out which was a bit annoying as I was now running half blind in one eye. As for the run I don't remember a huge amount. I'm always amazed by the detail of peoples race reports as I never seem to recall a whole lot.

I could see (just about) I had about 10 in front of me so more less tracked them on the flat but found I was really making up ground on the uphill part so maybe the bit of hill training and repeats is actually working? The watch was telling me 4.30min/km pace so I thought I wasn't going to get near 22mins but it was struggling with the distance because of the tree cover and I felt I was going a little quicker a point proven by my finishing time of 21:17 which was 4th place.

I was pleased with the time seeing as over a km of the course is uphill and it's pretty much an identical time to the 5km
a month ago so at hopefully I can make the next step and get below 21.

gramar

Back into the castle park today at lunchtime.
Lovely sunny day and and enjoyable run.
2Km to start to get me going and I did the second 1.4km loop with the uphill finish 4 times plus 400 metres to make up a 6km tempo run at about 4.30min/km then a 2km cool down making it about 10km.