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"It's what you do next that counts"
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Sun 26th
Dungarvan 10k
Ok so as of tonight I'm finally out of my dark place (more about that later)
It took me two and a half hours to get to Dungarvan which was more than enough time for me to psyche myself out of this race.
I met Pronator before the start (which was a pleasure) and was a welcome distraction from my nerves.
We were off and I looked at the watch after a couple of mins to find I was running 5:55 pace but it felt good. I still decided it would be a good idea to slow it down 6:15 for the first mile. For the next 4 minutes things were still going well but it was feeling tougher and this was confirmed by my watch when I saw 190 bpm on the garmin. This frightened the bejaysus out of me and I really took my foot off the peddle and just started jogging.
I know now that mentally I wasn't ready for the pain and I didn't want to push it, also I did start way too fast which was always going to have a negative effect.
48:59 was my finishing time and the one positive I can take from a really bad day is that I didn't walk
Mon 27th
5 miles at 8:15 pace, AHR 155
Tue 28th
Ended up as a rest day
Wed 29th
Coach Larry didn't seem too worried about my bad performance and the session he had in mind for me was a sub 20 minute 5k on the track. I didn't tell him this but this session was freaking me out as much as the race. My confidence was already at an all time low.
I tried to get a couple of people to help me run this but I didn't really give them enough notice. So I was on my own or so I thought. Up at the track and I see Colm Barcoe arriving for his own session and I chanced my arm
W - ''What you doing tonight''
C - ''2ks, why what you doing''
W - ''Hopefully sub 20 for 5k''
C - ''You want help''
W - ''If it's not messing your plans about''
He checks with his coach who says no probs.
The plan was for me to lead and if I needed help he'd take over.
I started way too fast again, 3:04 for the first 800m, at this point Colm took over and I did my best to follow him. 6:15 for the first 1600m.
At the 2500m mark I was really starting to feel it and thoughts of finishing at 2 miles were taking over.
A few of the kids I help coach were up at the track and they were very supportive and as a result I kind of knew I wouldn't quit, what would they think of their coach if he just keeled over (thank God they weren't in Dungarvan
At 3k a gap was starting to open, probably about 10/15 meters. I had to dig deep a few times to stop it getting greater. When I got to 4k it was really tough but instead of counting laps up, I could count down 4,3,2, and dig deep for the last 200m.
19:52 fcekin delighted and a huge thanks to Colm (I gave him a lift home
So confidence is back up. My garmin went after only about 450 meters but I got it going again and using Colms splits and working backwards from my garmin it went like.
0-800m in 3:04
800m - 1000m in 48 secs
1000m - 1600m in 2:23
1600m - 4800m in 12:56
4800m - 5000m in 41 secs
Total 19:52
The lap splits are all over the place, I was working so hard that I was forgetting to press the lap button
http://connect.garmin.com/activity/1537584290 -
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donothoponpop wrote: »Nice one Woddle, that's a great way to bounce back.
FWIW I was glad to read you were so pissed off at a bad performance in the 10k, it shows you care. You should feel sh!t about it, especially since you took your foot off the gas. To come back with that 5k a couple of days later is a great sign. This will be a breakthrough year for you.
Are you patting me on the back
Cheers DP, the mental side of this running game is still an enigma to me. I really don't understand why I let it get to me so much but I suppose the highs of tonight is what we're after and keep us going.
Delighted to see your knee is a lot better. You doing the mile race in Greystones next week? I'm thinking of having a go.0 -
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Larry didn't seem too worried about my bad performance and the session he had in mind for me was a sub 20 minute 5k on the track. I didn't tell him this but this session was freaking me out as much as the race. My confidence was already at an all time low.
I thought this might be the case, so took a big gamble that we could get the confidence back where your physical state should have it in one fell swoop.
Not sure what would have happened if you'd dropped out at 2k :eek: Back to the coaching drawing board
Well done boy, be positive now.0 -
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Are you patting me on the back
Absolutely,:D its well deserved too. You used the disappointment of the lousy 10k by running above yourself in the time trial. That's what its all about. Great running.You doing the mile race in Greystones next week? I'm thinking of having a go.
Haven't really run in a while, so I doubt it. Although it would be nice to know if I've improved since the Xmas race, We'll see. A big goal is sub5 mile in summer.0 -
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I don't think either of yee have anything to worry about...yet
I'll be aiming for a PB <19:25
Looking at my splits from the PB
5:59
6:23
6:17
and I was always starting too fast, not sure if it's such a problem over 5k. I think I put a link to a study up before that distances up to 5k it can be more beneficial to start fast and hold on sounds like fun 0 -
I'll be aiming for a PB <19:25
Looking at my splits from the PB
5:59
6:23
6:17
and I was always starting too fast, not sure if it's such a problem over 5k. I think I put a link to a study up before that distances up to 5k it can be more beneficial to start fast and hold on sounds like fun
Yes, I remember that and I think there's some truth to it. but there's a difference between running faster than goal pace in your first k, and running too fast
.
(I'm thinking low 3.40's for my first k, and average pace overall no faster than 3.50. The second bit will the the problem) 0 -
Yes, I remember that and I think there's some truth to it. but there's a difference between running faster than goal pace in your first k, and running too fast.
(I'm thinking low 3.40's for my first k, and average pace overall no faster than 3.50. The second bit will the the problem)
Sub 19? maybe, really good target for you0 -
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Well done with that 5K TT. How do you have the patience to do such a thing for 12.5 laps! I'd go stone mad with boredom! I find 2 of them tough enough!
Any plans and goals for track season?
Everything that's been done right now is all about the summer track. I've always reckoned I'm better at shorter and now it's time to see if I'm right.
PBs are
2:30 and 5:14 for 800/1500 both done during marathon training. So with specific training starting in April.
Sub 2:20 for 800
Sub 4:45
and in dream land I'd love a sub 5 minute mile before the summers end.
Also from reading your log you have me wondering about a sub 60 400m, I know right now I can bang out a sub 30 200m handy enough but keeping that going for 400...I'm not so sure.
My club has probably the best track in the country right now so I've no excuses.0 -
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