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You only get what you give
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02-01-2022 4:59pm#1
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Week 2
Monday 10/01/2022
5k easy on the plan so slotted this run in at lunchtime with an out and back run on the road. 5K in 28:42.
Tuesday 11/01/2022
6K easy scheduled for today, met up with a running mate in the evening time for a run in Ballyheigue using the line road. This particular road has long been used by myself for training but not all the locals like it for running. Not really sure why but I guess because it's not especially scenic, some decent mountain views though...I guess in comparison to other routes available you cannot see the sea...an it's probably at sea level also. It's often busy with agricultural traffic, you meet the odd lunatic driving some exceptional speeds on what is a bog road. The road has an interesting history, was built during the famine as a relief scheme so providing people with employment and I guess means to be able to buy food. It's an extremely straight road for the most part....for almost 13.5K before it curves for the last 3.5K. It runs parallel to the extremely windy main regional road that serves the area so I do wonder what the point of it's construction in the first place really was, hardly just to give employment. I guess to give access to farmland rather than lots of long lanes from the main road. Anyways it's a good road for easy training as it's flat, I also like it for speed sessions and time trials but you need to be careful with your timing to get a good run at it...sometimes with the vehicles you've not choice but to step off into the ditch. I think it's a good tester for marathon running as despite being flat it can be pretty tedious to be able to see kms in front of you as you trudge alone...so good for the brain training side of things to help development strategies when training does feel so good. I can recall doing a run from Tralee once training for DCM 2015 (my first marathon), having run 15K already to having to turn and another 10K+ plus home on a dead straight road. My legs were quite tired, I took pause for a few seconds at one end of the line road for a quick drink and then headed off on the line road. For some reason I can always remember how dead my quads felt that day and I can remember the run, it felt horrible for the most part but to me they are the most valuable runs of all. That was then, this is now 6K easy in 36:24.
Wednesday 12/01/2022
Speed session on the plan, 8x400m @ 5K pace.
Wednesday evening is my second night of the week for coaching (Monday is the other) so I will when possible get my runs done at lunchtime. Took a 10 minute warmup plus a few basic drills before getting into the intervals. Used my gps and some lampposts on my warm up to mark out a 400m that I ran up and down. Target pace for the 400s was 1:44. In the end they worked out as 1:41, 1:37, 1:39, 1:44, 1:41, 1:42, 1:37, 1:39. The recoveries taken were 1 minute which was enough to help my heart rate get down to the easy range again, I walked the recoveries with a small jog before starting the next interval. This was a tough enough but manageable workout. I find the pacing on these difficult to manage, I checked my watch around 200m in on the first few and just based the rest on the same effort. Felt very leggy on the last interval so not sure if I would have felt like doing another...small bit of tightness on right calf afterwards so have to careful. With a 5min cool down home, it was 7.5K in 42 minutes running. I noted on my strava, easy days easy and hard days hard. I've never had a problem pushing myself when it comes to intervals but it's the easy running I am focusing on to try keep it slow. Running on my own it's easy enough to do that but if I run with mates they have a tendency to run them a bit faster than I would like so I try factor that into my training to not those sort of runs that the day after a session.
Thursday 13/01/2022
Friday's scheduled rest day on the Thursday instead again. Final planning meeting this evening for the club's upcoming race on Sunday which I was run director for. We sold out the race the day previous but decided to allow some entries on the weekend but would have to post medals out to those people 1-2 weeks after the race. People seemed very happy with that. Difficult to plan for entries into a new race at a relatively uncommon distance (8K) and almost 50 percent of those who registered in the end signed up in the last week. We had to give a week's notice to our supplier to get extra medals.
Horrified to hear the news coming out of Tullamore about the murder of Ashling Murphy, my deepest sympathies to her family and friends. I always think the job of a teacher is an ideal job for a runner. Even during winter months usually finished work early enough to be able to get out and get your training done in daylight, notionally a safer thing to do but evidentially it is not a safe thing to do for a woman in this country. I rarely have to give too much thought about the safety of where/when I run, given I live in the countryside most of running is done alone, often in the dark for 1/3 of the year. Do I worry about being approached by a slowing car, van or random person. No I don't and it's clearly male privilege that I don't need to, we are rarely if ever the target. What a society we have created that one set of people are often targeted and victims of another set of people, for shame. I am not sure what can be done to change this, we have a problem but yet to find a solution...for Ashling Murphy and for the Ashling Murphy's of the future I hope we do.
Friday 14/01/2022
Easy run with some running mates down near Banna beach, 6.4K easy in 36:24. Talk dominated by events in Tullamore, talking about our respective wives. None of whom would go running alone, generally safety the main reason. It's a problem we are all aware of but rarely talk of how it can resolved. How can I convince my wife she safe out to go run a 5K loop in the locality on her own when events like this week happen, when she's heard hearsay of attempted abductions in years passed. Should she get into the care and drive 25mins to go into Tralee and to be able to go run around a town on her own or does she have to try link up with a mate working around another person's schedule? How do I know that she wouldn't get some helpful comments from some groups of young lads with nothing to do but just try be a smart a** in front of their mates. Doubt they care too much of their target's feelings. It's all part of the problem.
Saturday 15/01/2022
Tralee parkrun, 24:09....ran this a bit of a tempo run. Tried to help one of my younger clubmates break a pb but he dropped off to miss out by 12 seconds. He'll get it again soon. 1K warmup before and 1K afterwards. Like all parkruns it seems a minutes silence was held.
After that it was to pick up some extra supplies for the runners/walkers in the race tomorrow, another check on the course. We had some potholes filled during the week and then home for the day to take it handy. Expecting an early night I was still up till 1am working on my pre race briefing. Had got a message from a runner who required a vi guide (and a lift to/from the race) after he had a drop out. Managed to get it sorted for him with a club mate stepping up to the plate to do it.
Sunday 16/01/2022
Early start as up just after 6am, race start was due to 9:30am but a few things to do and check on before the inaugural Tom Kelly 8K. First thing to do when I got to Ardfert was to go drive the course to check for any issues...all was good. After that it was checking on the finish area which one of our local committee members had already got in place. I had said I'd be there at 7:30am to do it. He was talking about doing it at 6am and I said no need. If I had said 6am, he would have said 5am. Sometimes you just have to let people get on with it and he did a good job. Main work that had to be done in the end there for me was clearing the area of leaves and gunk from leaves to make sure the ground was not slippy. Next to go check on the water station to see all in order. Back then to see how the registrations/number collections were going. We'd advertised that number collection would finish at 9am but you will always get last minute people rushing in. I think 9:15 was the last number collected. 180 entrants in total (150 online) and the rest in person. Delighted with the turnout as when planning the event we thought maybe 100 runners. 170 people toed the line as well which was an excellent percentage of those who signed up to be there. Got a last minute call before my briefing at 9:20 with a marshal issue but got that sorted. 9:20ish I stood in front of runners and gave the briefing, I cut some sections on it just not to stall things too long but made sure to include a moments silence for Aishling Murphy who was just out for a run. It was an honor to be able to do this and to offer thanks to Kelly family who supported the event as soon as it was proposed to them. They stood at the start line and joined us at the finish line for the presentations to the winners.
At approx 9:32 the race started and 25:55 minutes later the first male finisher crossed the line, the first female finisher crossed the line in 33:11. Both are now deemed the course records.
Here is a picture from the race start, I am very proud of my club to have setup and ran such a brilliant race. The feedback from all participants has been brilliant and Tom's family were delighted with it. Lots of coverage with the local media and one of my club mates was on local radio last night interviewed about the man for whom the race was created in memory of and about the club. I wanted to us to create a quality event that could become an established race fixture on the calendar and it seems like with one go it will be, we look forward to the Tom Kelly 8K in January 2023.
Was very much on a high after the whole event with how well it went, few bits to do when I got home so didn't get out until after 6pm. 8K easy in 46:07 @ 5:42min/km. Clear, cold night with a full moon, joked with my wife when I got home that in that sort of weather I could run for hours. I do get funny looks from her occasionally.
39.9K for the week.
99.4K for the year so far.
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I've sent some texts in the meantime. Ennis 10k is cancelled.
Milford hospice 10k is apparently not the worst route. SOme of my buddies have got PB's there;
I can never make out those Strava elevation profiles but the net elevation per km doesnt look too bad.
I have
fondbad memories of Ballyheigue 10k - an awful route. But once you leave thoughts of a pb out of your head and just enjoy the sufferfest its a bit of craic. Finished fourth there one year I think. Always nice to get it done, jump into the sea and head to Flahives.1 -
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