running up that hill

vanderlyle · 25-04-2017 03:14PM

Mon 17/04: 5.2 miles in 39:00, avg pace 7.30m/m

Tue 18/04: 20x (180-200m @1K pace, 30s slow jog rec)
+ drills, 5.2 miles total.
At Trinity with the college club tonight. Session consisted of 10 laps around college park. Each lap had 2 fast sections of 180-200m, and between each faster section was a short, slow jogging recovery. I felt I was losing touch with the group around lap #4 or #5 of the 10, but I got a second wind and felt fine later. Total time was 19:42.

Wed 19/04: AM: 4.7 miles, 7.38m/m. PM: 4.6 miles, 7.43m/m.

Thu 20/04: Off

Fri 21/04: Off

Sat 22/04: 30 mins easy. Just keeping the legs ticking over ahead of tomorrow.

Sun 23/04: Road Relays
10:30 for 2 mile+ (first leg)
The race report on the Athletics Ireland website features the line "…on a day where competition and participation combined seamlessly." I'm not sure I fully agree with this sentiment, but either way, I was firmly in the 'participation' bracket today, as I watched the club's A team narrowly miss out on winning the senior men's race.

I was down to run the first leg (2 laps, 1.04 miles per lap) for club's B team. The crowd around the start line had swelled as this was to be the last race of the day. There were plenty familiar faces around, both in the race, and the crowd. As ever, where I experience this kind of scrutiny, I was a bag of nerves. The reality of course is that nobody was paying attention to me, but that's not what was going through my mind as I finished my warm up. In hindsight, the nerves would have bothered me less if I were on one of the later legs, but as soon as we started the nerves were forgotten.

I was warned before the start that in the first couple of hundred metres, the temptation is to go out hard. I found myself being dragged along by the pace of the pack. I knew I had to settle into a sensible pace quickly or risk blowing up. When things did settle down, I found myself running with a guy from Tallaght. About 0.75 laps in, we both caught and passed another chap who had been dropped by the pack, and drifted back to us. We were still together at the end of lap 1 going through the crowd at the finish line (lap 1: 5.10). It was around 1.25 laps where he began to fade, and I was left alone, with the next runner a long way into the distance ahead. I faded too on the stretch from 1.0 to 1.5 miles, but gradually pushed harder from the 1.5 mile point, and felt I finished the last 300-400m relatively strongly (lap 2: 5:20). My job was done.

I'm still not sure what to make of the race. In terms of finishing time, being alone for a long stretch didn't help me, as I tend to run my best times when I'm chasing someone. But running against that sort of quality is obviously beneficial. Being used to finishing in the top few percent in road races, it's a total wake up call to finish near the tail end with nobody around me. That said, I didn't leave disheartened yesterday, and don't feel in the least bit de-motivated. I know that gradual improvements will come with time and consistency. Races like today emphasise the chasm to the lads at the top, and it shows how little there is to be gained from clapping yourself on the back for finishing in the top X of a road race. You just have to keep working away and setting your bar that little bit higher every time.

Next week:
Feeling fine after Sunday, so the 800m is the plan for Wednesday night in Santry. Hoping for good conditions so I can get a fair reflection of where I am and how far off my early goal of 2.05 I am. I'll probably aim for grade B, with the hope of running around 2.07-2.09.

vanderlyle · 02-05-2017 11:19AM

Mon 24/04: Off

Tue 25/04: PM: 30 mins easy, roughly 4 miles in 7.30m/m

Wed 26/04: 800m - Dublin Graded Meet (grade B, Santry)
2:06.49
Splits: roughly even, 63/63

My second 800m race, and my first of 2017. Last July, I finished in 2:11.94. So I knew that a PB was a given, barring disaster. The real questions were how much can I knock off, and how close can I get to 2:05.

After a couple of easy miles, I did some drills on the indoor warmup track. Warmup went well, and I felt good after it. Got in a few sets of fast high knees, fast bum flicks, skips, jumps, and strides.

My training partner was down to run the same race. When the announcer called the race to start, we laughed when we found out that we had been drawn together in the same lane. Just like a training session so. I don't know if lane allocation is done by a random draw, but it added a little bit of extra spice to things. We were drawn in lane 1.

0-100m: I got away faster than him, but lost a bit of time when the pack came together. More on this later.
100-200m: Thought about moving out a lane, and moved to the outside of lane 1 in anticipation of the guy in front of me staying slower than I wanted. But the pace picked up quickly, so I returned to the inside of lane 1. I was well down the field, probably in the last 4 of 12, but not particularly bothered about position tonight.
200-500m: Cruising pace. Heard 63 at the bell.
500-715m: My training partner moved past at 500m and opened a gap of several metres. I upped the effort from this point to keep the gap from widening.
715m-800m: From the end of the bend (roughly 85m to go I think), I pushed hard to try and catch him. The gap was closing all the way down the back straight. Early in the straight, I thought he was too far ahead. It was only in the last 10 metres that I thought I might catch him. I dipped for the line… we found out later that he pipped me by 3 hundredths of a second.

I had figured 2:07-2:09 would be likely, so I'm pleased with the result. I felt there was a little bit more in the tank though, and I've learned a couple of things that I will change next time out:
- If drawn in an inside lane, I need to go out harder in the first 100m to get towards the front of the break and ahead of its congestion. Definitely lost some time there, and panicked slightly as mentioned above from 100-200.
- I left my finish too late. Had I picked it up sooner I reckon I would have at least caught P, and maybe gained some time. Next time, I'll aim to push hard from the top of the bend (140m out), and see if I can hold it to the finish.
- Need to concentrate on driving my arms more. This came up last year, and made a difference. Hoping it will become more of an instinct as I move towards more speedwork in the next while.

Thurs 27/04: AM: Off PM: 4.9 miles. 7.30m/m. Very late jog home from work.

Fri 28/04: AM: 4.6 miles 7.30m/m. PM: Off

Sat 29/04: 10x 200m in 30-33s, 60s recovery
Splits: First 7: 32-33, then 31 30 31.
At the club track with some of the club's juniors and some TCD runners. Did a set of drills before starting which includes 3-4x:
- high knees with fast feet,
- bum flicks with fast feet,
- jumps for height,
- rake-ins (I look ridiculous doing these as I have not got the coordination right yet!),
- quick knees,
- strides.
Onto the reps then, where the idea was to take it out at 32-33 seconds, then building up (for me) to 30-31 seconds. One of the lads down has recently run 2:01 for 800m, and the ease with which he got through the first few reps at 31-32s was a sight to see. Seemed like he was jogging, while for me, it was already becoming work. He was streets ahead of me by the end. I probably gave my best to rep #9, not realising at the time that I wouldn't be able to draw on that again. On #10 I was dying a death but held on for about 31s. The legs were very tired at the end. Might seem strange to say this, but the (relatively) short recoveries actually were good. There was very little time to think about/dread what was coming next, you just got on to the next one quickly. Felt like I was losing speed & form on the tight turns but felt a lot better on the straight.

Sun 30/04: Off – Manchester. Early start (4.30am) meant a tiring day, but an enjoyable day out with Dad and the 2 brothers

RayCun · 02-05-2017 11:27AM

A-skip, B-skip, fast legs... I can't do any of them! No coordination

What are quick knees?

vanderlyle · 03-05-2017 08:02AM

RayCun wrote: »

A-skip, B-skip, fast legs... I can't do any of them! No coordination
What are quick knees?

The coach says the emphasis with high knees is more to get height rather than speed in the movement, whereas the "quick knees" is a similar movement with knee raised but focus more on fast feet, so the knee doesn't raise as much.

The "rake ins" resemble Irish dancing's 1-2-3s. I'm sure there's another name. Step-step-pushoff. The pushoff is a mix of scraping the ground like a chicken while driving the foot backwards into the ground. I was never much of an Irish dancer.

vanderlyle · 08-05-2017 01:34PM

Mon 01/05: Arc Cancer Support Centre 5K
16:32, 2nd place, 5:19m/m average.
Splits: No watch. Slower on the first K, and a little faster on the last K.
Total: 7.2 miles = 2.1 mile warmup + 5K + 2.0 mile cooldown

Somehow this race escaped getting logged last year. In 2016, this was my first race back after injury, which I ran to test where I was. I finished second then, in a time of 18:28, a long way back from the winner – this forum's very own dublin_runner. This year I'm in a much better place, though not at peak shape for 5K. I figured the race would still provide some good training benefits.

I jogged from home to the start line, but felt a little sluggish with Saturday's workout and Sunday's walking in Manchester still in the legs. I felt I was breathing heavier than I should for the effort/pace I was running at during the warmup. Just before the start, I spotted dublin_runner out of the corner of my eye, and wondered if the 1-2 from last year would be on again.

We started at the same as the 10K, with the back of the 10K field about 100m up the road in front of us. A little bit of dodging had to be done, but it wasn't as bad as I feared, and soon we had passed most of the 10K field and were in open space. I had settled into third, with DR leading the way, and a chap in a head-band just ahead. I didn't look back, but I got the sense early on that it was a decent gap to 4th. That 1-2-3 was how it stayed for the first 4.2km. I felt great on the downhill section – I opened up the legs, let gravity do the work, and gained some ground on 2nd place. From the top of the hill out of the furry glen, the gap to second place closed gradually. By the turn for Furze road I was close behind. Then, not for the first time in the race, the 2nd place guy ran the long side of the bend, while I gained ground by running the racing line. I passed him shortly after the turn onto furze road, though by this stage I was struggling.

The finish line eventually came into view, a long way down the straight into the distance. I chanced a look back with about 600m to go and saw that I was comfortably second. My legs and lungs were begging for the finish at this stage. And the finish line still seemed an eternity away in the hazy sunshine. With 400m to go, I was very gradually closing the gap to first place. But I knew the gap was too big. Still, with 200m to go, I mustered a last effort at some kind of fast finish, but my legs just did not have enough left to get close to challenging for first, and it was to be second place again.

Regardless of the position, I was happy with how it turned out as a workout. It took a bit of concentration in the early stages to stay in touch with the 2nd place runner who at times around 2-3km really began to move away from me. I'm obviously pleased with the time too. 16:32 on this course with somewhat tired legs should bode well for Aug-Sep later this year when the focus switches towards 5K again and getting under 16:00.

Tue 02/05: 10x 400m in 70s, 90s rec
Splits: 71 71 72 72 73 70 72 72 71 69
+ short set of drills

At Trinity again tonight. My legs were a bit tired, though not as much I feared. Still, keeping the times near 70 was more effort than it should have been, considering 90s recovery being quite generous. This workout was done on grass, which may have slowed me down a bit. The ground is hardening up as the days get warmer. I left with a slight pain in my right foot, which worsens when I twist the foot inwards. It might be due to the hard dry ground not being entirely even. Hopefully it's nothing serious, and just my feet adjusting to the surface.

Total 3.7 miles.

Wed 03/05: Off. Right foot sore now. Feels a bit like a twisted ankle sort of pain.

Thurs 04/05: Off. Foot still not right. Much better by the evening, but not worth a risk.

Fri 05/05: Foot pain gone. AM: 4.6 miles, 33:50, 7.20m/m. PM: 4.9 miles, 35:05, 7.10m/m. Nice tailwind tonight. These run-commutes are gradually getting faster, without feeling too much harder. When I started them back in November, they were regularly around 8.00m/m.

Sat 06/05: Pyramid session
Distance|Target time|Actual Time|Recovery
200|30s|29.7s|45s
400|66-68s|69s|1:15
600|1:50|1:53|1:30
1000|N/A|3:38|2:30
600|1:50|1:51|1:30
400|66-68s|69s|1:15
200|30s|30s|

With usual drills.

On my own at the track on a windy morning. Disappointed with how it went. I was in trouble far earlier than I should have been, and couldn't hit target times – times that should be within my range. There was no target specified for the 1000m, which is just as well as it was abysmal. 3:38 for 1km is a long way off Monday's pace in the 5K.

Sun 07/05: 4.1 miles in 30 mins, 15 mins break, 4.4 miles in 32 mins.
Total 8.5 miles in 62 mins, avg pace 7.18m/m.

Set out around midday on this, but had to stop after 30 mins with a stitch at the front of my chest, at the bottom of the ribcage. It had been gradually worsening over the previous 10 minutes. Felt like I had been punched. After a rest, the second half felt fine. The stitch didn't resurface, and I finished with a fast last half-mile. The heat may be to blame for the stitch, I have struggled in the heat in the past. Having to stop halfway through the Dunshaughlin 10K (2015) is something I won't forget.

Total miles: 32.7

A poorly planned week. Doing a session the next evening after the 5K was not sensible. Did I actually get any benefit from that session at all? The tiredness from Monday probably exacerbated the foot pain. Friday's double was making up for lost ground on Wed and Thurs, which left me stale again on Saturday morning. Need to structure my weeks better.

--

Next week: Graded meet #2 in Tallaght where I'll try to improve on the 4:22 indoor 1500m time from February.

vanderlyle · 16-05-2017 12:50PM

Mon 08/05: AM: Off. PM: 6.0 miles progression. 42 mins.
Started at 8m/m, worked down to 6.30m/m, with faster last 500m.

Tue 09/05: Off.

Wed 10/05: 1500m - Dublin Graded Meet (grade B, Tallaght)

4:23.31
10th of 15

Was hoping to improve my PB of 4:22.52 which I ran earlier this year indoor. It wasn't to be. Didn't feel great during warmup, and had some minor stomach trouble earlier in the day. Still felt fine by start-time. I was registered for grade B, but drawn in the mixed A & B race. It was an ideal evening – had cooled from earlier and practically no wind. I was hoping to stay at or under 70s per lap. 69s per 400 = 4:18.75, which would have been fine.

The race got off to a slow start, and even at the 300m mark the pack was still a bit bunched. I spent most of the first lap in lane 2. My first split was 71 seconds so I knew I was off time. Despite plenty of encouragement, I couldn't muster a higher gear until far too late into the race, and then in the last 100m, I passed 3 people. That was nice, but what use is it when you don't utilise some of that energy sooner. I didn't run to my potential and didn't push myself/hurt myself enough in the early statges. No comparison between how knackered I was at the end of the 5K last week, and tonight. Felt very flat afterwards – I shouldn't be faster indoors, I'm tall and built more for running in straight lines.

I think the issue is not running my own race. I look at races where I've run really well, relative to my ability – there has always been someone to chase who pushes me towards my limit. I almost need that person to set the pace for me and maybe there's a fear of breaking away and running my own race. It certainly felt like there was a degree of fear there tonight.

Total 4.4 miles = 2 miles warmup + race + 1.5 miles cooldown

Thu 11/05: PM: 4.6 miles in 34 mins, 7.23m/m

Fri 12/05: AM: 4.6 miles in 33:30, 7.17m/m

Sat 13/05: Pyramid session
1-1-1-2-2-3-2-2-1-1-1 (minutes on), with 1 min easy pace jog between each. The 1 min segments were at 3K pace, others at 5K pace.

Polo grounds with the club group. Felt good on this. By the last of the 2 minute segments I was under pressure, but finished well on the 1-minute segments. Felt I recovered quickly on the 1-1-1 at the end.

Total 8.1 miles = 2.2 miles warmup + 2.9 miles session + 3.0 miles cooldown

Sun 14/05: Off. Spent the day wedding planning.

Total: 27.7 miles

Next while:
With the big day and honeymoon fast approaching, training will take a backseat for the next while. I will try to do one last race next week, but I will miss the next two Dublin graded meets (24/05 – 800m, and 07/06 – 1500m). No more races planned until (potentially) Drogheda on 15/06. I'm going to be away in the U.S. for much of that time. But the shoes will be in the bag and I will try to stay in touch with the faster work.

vanderlyle · 20-06-2017 11:21PM

So the big day has come and gone. The last few weeks on honeymoon have been very quiet on the running front, though I did squeeze in a 5K shortly before the wedding (Rhode 5K). Getting back into it this week, and I'm scared that I've lost a lot of pace.

Fri 19/05: Rhode 5K
This race is part of the Offaly summer 5K series. I raced here last year in 17:51. The route has a few hills, and it's not a PB course. The main climb is a long-ish one in the middle of the route. I was keen to see how much faster I could run than last year, and it would be good workout if nothing else.

At the start, one lad took off, and was quickly several metres clear on his own. His stride looked good and I thought he might disappear on us. However, he didn't last long on his own was caught fairly soon. I stayed with the leading pack of 7-8, mostly veterans of the Offaly scene, and was still in touch by the start of the hill, about 2.5K in. Though at this stage, I was working too hard just to stay in touch. On the climb, the group got strung out, and a gap opened between the leaders and me. Near the top I traded places with a guy who would pass me again later. From the top of the hill, I relaxed and let gravity take over. It's something I've improved at – lengthening the stride and coasting downhill. I passed a couple more and soon I was back beside the leading 3, while getting my breath back. The last 2K is gradually uphill/undulating though, and I faded once again, losing place or two. In the last 1K, I was passed by the guy I passed at the top of the hill earlier, but I caught him again and stayed ahead of him to finish 6th in 16:51 (winner 16:29). The improvement was exactly 1:00 from last year, which is a reason to be cheerful. Fantastic spread of cakes afterwards too.

---

Got back on Sat 10/06. Last week was a chance to get some badly-needed race practice over 800m.

Mon 12/06: 5.5 miles easy, avg pace 7.41m/m. First 2 miles were a bit slower.

Tue 13/06: Pyramid session on Polo grounds.
2 mile warmup with drills & strides + session + 2 miles easy = 6.1 miles

Distance (m)|Target time|Actual Time|Recovery
200|-|33s|45s
400|-|79s|1:15
600|-|1:57|2:00
1000|-|3:32|3:00
600|-|1:57|2:00
400|-|74s|1:15
200|-|32s|

Went into this with no targets, wanted it to be on the comfortable side of hard, given the time off. Even with the longer recoveries, this was a lot slower than the previous pyramid with these distances on 06/05. This was done on grass, unlike 06/05 which was on track – that's probably worth a few seconds. But strangely, the 1000m segment today was faster than the last day. I don't know what went wrong that last day, but the 1000m segment felt like a terrible slog.

Wed 14/06: BHAA 800m, Trinity College Park.
2:14.3 (hand-timed)

The goal tonight was race practice and getting used to running fast-ish again. I wanted to concentrate fully through the race, and learn more about how hard I can push and when. There was one other person entered in the top grade, so our race merged with the second grade. The other guy in my grade works for the same company as me, and he has some respectable times to his name. He was in the lead by the first corner, and I slotted into second place. I went through lap 1 in 65-66, still 2-3 metres down. With 300m to go I was working, but not all-out and, for once, fully aware of myself and my surroundings. Down the back straight and onto the bend, I upped the effort, took a quick glance over my shoulder to see I had a decent gap and finished second without going into the red zone.

This felt like the first race of a season, almost like starting all over again.

Thu 15/06: Drogheda & District 800m
2:12.16
200m splits: 31, 62, ?

Again, I was not hoping or expecting any decent times here, just looking to get more familiar with racing 800m and judging my effort. With a strong wind on the back straight, there was no chance of getting a representative time. The race began at the finish line, without lane staggers. My first 400m was far too fast. The damage was done in the first 200m, which I went through in 31s (2:04 pace). I let myself get dragged along by the pace of pack. In hindsight, it was no bad thing to learn what blowing up feels like, previously, I've often left it too late to make a move. On the second lap, going down the back straight, the wind seemed to bring me to a standstill. The wind on lap 2 felt much stronger than lap 1, but tiredness from going too hard on lap 1 was also a factor. I picked it up again on the home straight, but was disappointed not to get under 2:10 at least.

Drogheda have a nice facility, and things ran fairly smoothly and pretty much on time. But the track is exposed. I've raced there twice now and on both occasions I've been blown away by wind.

Fri 16/06: Off

Sat 17/06: 8x 300m, 1:30 jog recovery
Splits: 53 57 54 56 52 55 50 50

On the polo grounds again this morning and it's a scorcher! Felt comfortable throughout, and picked up the pace on the last two reps. Very generous recoveries and only 8 reps – will need to put in much harder sessions in the next few weeks.

Sun 18/06: 8.0 miles in 63:52, avg 7:59m/m

Up early, done, and home before the clouds cleared and the sun started shining. 8-10 miles is probably where my long runs will max out for the next while.

Next while:
The 800m race at the IMC meet in Leixlip is now the main target. The goal, as before, will be sub 2:05. That time seems like a long way off based on last week's evidence. I have roughly a month to get some good training done. Between now and then I'll race in the 800m at the two Dublin graded meets. Not sure yet about the National League, but it could be good to have as a back-up. Hope to restart the run-commute doubles next week.

vanderlyle · 26-06-2017 11:30PM

Mon 19/06:

AM: 4.6 miles in 33:56, avg 7.23m/m.
PM: 4.6 miles in 35:17, avg 7.40m/m + 6x 200m, 45s recovery

Felt great this morning. Eased in for the first mile, then gradually upped the pace. Finished off this evening with a short set of 200s (splits: 33 33 31 32 30 31).

Tue 20/06:

AM: 4.6 miles in 35:50, avg 7.47m/m
PM: 4.6 miles in 34:27, avg 7.29m/m

Wed 21/06: 800m, Dublin Graded Meet #5 (Grade

2:08.07, 5th place of 8.

Came into this without resting, so I was not expecting a particularly fast time. The day had been warm, but conditions were ok by the start, and the wind was not as big a factor today as some recent races. Another runner from my training group was registered for the same race. I was drawn in lane 1, with him in lane 5. I got away a little slower than I would have liked, and 150m in I was last place. Went through lap 1 in 64s. Felt strong on lap 2 and after the bend, with 300m to go, I moved up two places. As the back straight ended, I was gradually gaining on a pair: a runner from Dunleer, and my clubmate. Coming off the back bend I had to move out to lane 2 to try and get around them. Coming down the home straight, I thought I was going to catch them both. But I was just lacking the sharpness and couldn't kick hard enough. In the end, I just got ahead of Dunleer, by 0.04s, but couldn't catch my clubmate. Happy with the improvement from last week, and considering the lack of proper rest, this should improve further. It's off to Irishtown two weeks from today for another 800m.

Thu 22/06:

AM: 4.6 miles, 35:20, 7.41 m/m
PM: Off

Fri 23/06:
AM: Off.
PM: 3 sets of 3x 300m, 45s recovery, 3:30 jog between sets.

Splits: 51 51 51; 51 51 50; 51 50 49

At the club track. Pleased with the consistency of the splits, and the pick-up in the last few.

Sat 24/06: Off.

Sun 25/06: 1500m, National League Rd 1

4:21.15, 6th place of ??

Some of the club's faster lads were away this weekend at the Euro Team championships and the Irish Miler's Club meet in Belfast. So I was picked to run the 1500m. Looking at previous results, and given that the men's team are in the premier division, I expected to come last or close to it. Based on last year, a DFL was firmly on the cards. I was there just to hoover up a few points.

My usual worries about embarrassment were in my mind in the lead-up. But I cleared my head with a plan to get close to 4:20 based on the session of 300s from Friday (PB was 4:22.52). I broke the race into 5 segments of 300m in 52s. In the race, I got off to a slow start, and was in last place at the first bend. Picked off a few runners on the first lap, and went through with 51.9 on the clock. By 600m in, I was still on for 4:20. But from 600-1200, I lost a little time. Then coming up to the bell, the runner in front of me was slowing, so I passed him on the straight, and tucked back in to lane 1. But at the bell, he kicked. I kept him outside me on the bend, but couldn't keep with him once he passed on the back straight. The gap didn't close on the home straight.

Reasonably happy with how it went. Picked up 3 points for the club, and a PB for myself of 1.4 seconds. Sub 4:20 should be there for the taking later in the season, with a few more weeks of training. Graded meet #7 in Santry (19/07) will probably be the next chance I get to have a crack at it.

Next week
Sessions on Tues, Thurs, and Sat. No race. A big crew from the club are targeting the Kilcock 5K. It's tempting, but I'm focused on the middle distance targets for now. The 5Ks will be there for me again some other year.

Something I have to work on next week is getting away quicker at the gun. In training, coach will usually give us something like a "10 second warning" and then do a 3-2-1 countdown before each rep in an interval session. I think just shouting "Go", or doing a single loud clap to imitate the gun could help improve my start. That way, there is no warning, and race conditions are mimicked to an extent. It's worth a try over shorter distances like 200/300m.

vanderlyle · 02-07-2017 10:10PM

Mon 26/06:

AM: 4.6 miles, 35:33, avg 7.44m/m
PM: 4.9 miles, 35:50, avg 7.19m/m

Tue 27/06:

AM: Off.
PM: 2 sets of (600m @ just slower than 800m pace, 200m hard), 60s recovery between 600 and 200, 12 mins jogging + strides between sets.

Splits: 1:38 0:30; 1:38 0:29.

Legs felt wrecked after the first set, and I was not sure if I'd be able to hit the same paces again. The long recovery between sets gave me my breath back, and a few strides between the sets really helped to loosen out the legs before going again. The second 600m was over before I knew it. Tried to focus on maintaining form and keeping the pace consistent. Quick breather, then onto the last 200m. I was surprised how good I felt on it, and ran it a little faster than the first 200. Did a few more very easy laps and 4x 80m strides to cool down.

Wed 28/06:
AM: 4.6 miles, 36:17, avg 7.53m/m, but slower over the first two miles
PM: 4.6 miles, 35:35, avg 7.44m/m, consistent pace throughout.

Typically the morning runs start off slower. It takes at least a mile just to feel comfortable. So the average paces AM are less meaningful. In the evenings, pace is usually more consistent.

Thu 29/06:
AM: Off
PM: 6x 400m @ sub 1500m pace (66-68s/400m), 1:15 recovery

Splits: 69 70 69 70 68 69.
On my own tonight, and really could have used some help! Did the session in flats, but should have worn spikes as the track was slippy in places. 1500m pace of 4:20 translates to roughly 69 seconds per 400m. The target pace was a couple of seconds faster on each rep. After each rep, my legs felt ok. I didn't feel like I was overly tying up. But I was badly out of breath by the end of each one.

Fri 30/06:
Off.

Sat 01/07:
3 sets of 3x 300m, 60s recovery, 10 mins between sets

Splits: 48 49 47; 48 48 47; 48 47 48

In spikes today on the club track, and felt much better, the best I've felt since coming back from holidays. Also helped to have someone to share the work.

Sun 02/07:
8.2 miles in 60 mins, avg 7.19m/m. Around the park on paths and grass, and castleknock village.

Next week:
Another shot at 800m in Irishtown at the graded meet next Wednesday. This will be the last 800m race on the Dublin graded calendar. I will rest a bit more ahead of this one than the last 800m race.

Coach recommends I register for the 800m at Nationals... would be another level entirely. If I can run there, and again in round 2 of the national league the following week (either as the club runner or guest), that will give me more time to train over 800m, and some good standard races in which to chase a faster time.

vanderlyle · 17-07-2017 11:04PM

Missed a week, catching up now.

Mon 03/07:

Off. Resting for Wednesday. Walked a good bit on Sunday afternoon, after the long-ish run, and my right foot is sore under the ball of the foot now.

Tue 04/07:

AM: Off
PM: 2 mile recovery 8.19m/m. Foot still not 100%, but pain is at 1 on the 1-10 scale.

Wed 05/07: 800m, Dublin Graded Meet #6 (Grade
2:07.70

Felt better tonight after a few days of resting. Weather conditions in Irishtown were about as good as it gets. Really thought I could put a dent in the PB of 2:06.49. But it wasn't to be. Of the 3 Dublin graded meets I've ran in, I've been drawn in poxy lane 1 each time. It doesn't suit me, because I'm a slow starter, and then I get stuck in traffic after the break. And so it proved. As the pack slowed after the break, I had to choose between losing pace behind the bunch, or moving around the outside to get by. I took the latter option and took the lead around the 200m mark. I was still leading at the bell when we went through in 61-ish seconds. But I clearly overcooked the pace.

My thoughts on seeing the clock at the bell were, "I'm not completely dying, I will lose time on lap 2, and probably a few positions, but I can afford to lose a few seconds and still get close to 2:05 at least". Around the bend on lap 2, I lost a place, and got a bump from someone. Towards the end of the straight, I lost some more places, and lost my stride as one person went by and cut in directly in front of me. I felt I finished strongly in the last 100m, and was stunned and disappointed to see the winner had clocked only 2:06.74. I knew I would be another second off that time, which meant I lost a massive 6 seconds on lap 2. Based on the effort, I really didn't feel like I lost that much time. But the clock doesn't lie!

Sub 2:05 still looks a long way off. But if a few little things went differently in the race, and if I could judge my pace a bit better on lap 1, that would help.

Thu 06/07:

AM: 4.8 miles, 34:33, avg 7.12m/m. Slightly longer route this morning to collect keys.
PM: 4.9 miles, 35:49, avg 7.19m/m

Fri 07/07:
2 sets of 4x 200m, 30s recovery, 10:00 walk + jog between sets.
Splits: 30 31 30 31; 29 31 30 30

Half day in work today as I'm away for the weekend. So I headed down to the club track in the early afternoon. Felt rough in the warm up. Even after the usual drills and strides I didn't feel particularly loose or fresh. Reps went well though, and I felt good, even with the short recoveries and the slight breeze. Did every second rep in reverse direction. Haven't had a session with this kind of short recovery between reps in a long time, but the pain was over quickly. Will look to extend the session next time.

Sat 08/07: Off. Away in Cork.

Sun 09/07: Off. Tired after the weekend, and demoralised after watching Clare play so poorly against Cork in Thurles. Cork really brought the noise today, the Clare supporters were few and far between. Didn't get back home til after 9pm, and with my right foot still sore, I opted for an early night instead of the 8-mile run I had originally pencilled in for this evening. Foot has been sore on and off since last Sunday, and it's starting to worry me now.

Testosterscone · 18-07-2017 07:51AM

vanderlyle wrote: »

Missed a week, catching up now.

Mon 03/07:

Off. Resting for Wednesday. Walked a good bit on Sunday afternoon, after the long-ish run, and my right foot is sore under the ball of the foot now.

Tue 04/07:

AM: Off
PM: 2 mile recovery 8.19m/m. Foot still not 100%, but pain is at 1 on the 1-10 scale.

Wed 05/07: 800m, Dublin Graded Meet #6 (Grade
2:07.70

Felt better tonight after a few days of resting. Weather conditions in Irishtown were about as good as it gets. Really thought I could put a dent in the PB of 2:06.49. But it wasn't to be. Of the 3 Dublin graded meets I've ran in, I've been drawn in poxy lane 1 each time. It doesn't suit me, because I'm a slow starter, and then I get stuck in traffic after the break. And so it proved. As the pack slowed after the break, I had to choose between losing pace behind the bunch, or moving around the outside to get by. I took the latter option and took the lead around the 200m mark. I was still leading at the bell when we went through in 61-ish seconds. But I clearly overcooked the pace.

My thoughts on seeing the clock at the bell were, "I'm not completely dying, I will lose time on lap 2, and probably a few positions, but I can afford to lose a few seconds and still get close to 2:05 at least". Around the bend on lap 2, I lost a place, and got a bump from someone. Towards the end of the straight, I lost some more places, and lost my stride as one person went by and cut in directly in front of me. I felt I finished strongly in the last 100m, and was stunned and disappointed to see the winner had clocked only 2:06.74. I knew I would be another second off that time, which meant I lost a massive 6 seconds on lap 2. Based on the effort, I really didn't feel like I lost that much time. But the clock doesn't lie!

Sub 2:05 still looks a long way off. But if a few little things went differently in the race, and if I could judge my pace a bit better on lap 1, that would help.

Thu 06/07:

AM: 4.8 miles, 34:33, avg 7.12m/m. Slightly longer route this morning to collect keys.
PM: 4.9 miles, 35:49, avg 7.19m/m

Fri 07/07:
2 sets of 4x 200m, 30s recovery, 10:00 walk + jog between sets.
Splits: 30 31 30 31; 29 31 30 30

Half day in work today as I'm away for the weekend. So I headed down to the club track in the early afternoon. Felt rough in the warm up. Even after the usual drills and strides I didn't feel particularly loose or fresh. Reps went well though, and I felt good, even with the short recoveries and the slight breeze. Did every second rep in reverse direction. Haven't had a session with this kind of short recovery between reps in a long time, but the pain was over quickly. Will look to extend the session next time.

Sat 08/07: Off. Away in Cork.

Sun 09/07: Off. Tired after the weekend, and demoralised after watching Clare play so poorly against Cork in Thurles. Cork really brought the noise today, the Clare supporters were few and far between. Didn't get back home til after 9pm, and with my right foot still sore, I opted for an early night instead of the 8-mile run I had originally pencilled in for this evening. Foot has been sore on and off since last Sunday, and it's starting to worry me now.

Hopefully the foot clears up soon, looking at your sessions it looks as though you are in the shape to crack through that 2.06 anyway so it will come.

Did you bite the bullet with Nationals?

dna_leri · 18-07-2017 09:33AM

vanderlyle wrote: »

Wed 05/07: 800m, Dublin Graded Meet #6 (Grade
2:07.70

Felt better tonight after a few days of resting. Weather conditions in Irishtown were about as good as it gets. Really thought I could put a dent in the PB of 2:06.49. But it wasn't to be. Of the 3 Dublin graded meets I've ran in, I've been drawn in poxy lane 1 each time. It doesn't suit me, because I'm a slow starter, and then I get stuck in traffic after the break. And so it proved. As the pack slowed after the break, I had to choose between losing pace behind the bunch, or moving around the outside to get by. I took the latter option and took the lead around the 200m mark. I was still leading at the bell when we went through in 61-ish seconds. But I clearly overcooked the pace.

My thoughts on seeing the clock at the bell were, "I'm not completely dying, I will lose time on lap 2, and probably a few positions, but I can afford to lose a few seconds and still get close to 2:05 at least". Around the bend on lap 2, I lost a place, and got a bump from someone. Towards the end of the straight, I lost some more places, and lost my stride as one person went by and cut in directly in front of me. I felt I finished strongly in the last 100m, and was stunned and disappointed to see the winner had clocked only 2:06.74. I knew I would be another second off that time, which meant I lost a massive 6 seconds on lap 2. Based on the effort, I really didn't feel like I lost that much time. But the clock doesn't lie!

Sounds like you need to keep working on your racing strategy. Ideally you should to be in 2nd or 3rd place for the first lap in a race like this. Seems you started slowly, then used up energy getting to the front, going through 400 a bit quick.
Sometimes it's ok to be in the pack - just sharpen those elbows to hold your position. It might suit you best to make your move down the back straight. Keeping experimenting until you find what works for you.
It can also help to train in a tight group to get used to race situations, though that's not always possible.

Testosterscone · 18-07-2017 11:29AM

dna_leri wrote: »

Sounds like you need to keep working on your racing strategy. Ideally you should to be in 2nd or 3rd place for the first lap in a race like this. Seems you started slowly, then used up energy getting to the front, going through 400 a bit quick.
Sometimes it's ok to be in the pack - just sharpen those elbows to hold your position. It might suit you best to make your move down the back straight. Keeping experimenting until you find what works for you.
It can also help to train in a tight group to get used to race situations, though that's not always possible.

Funnily enough I was only reading this bit on race strategy during the week

http://www.independent.ie/sport/other-sports/athletics/clirighbuttner-ready-for-next-step-on-journey-35925490.html

vanderlyle · 18-07-2017 04:04PM

Testosterscone wrote: »

Hopefully the foot clears up soon, looking at your sessions it looks as though you are in the shape to crack through that 2.06 anyway so it will come.

Did you bite the bullet with Nationals?

Thanks, foot seems better. But I chickened out of nationals! Just don't think I'm at the level yet to justify entering. Another couple of seconds faster and maybe next year. I've got 2 weeks now to focus on Belfast at rnd 2 of the league.

vanderlyle · 18-07-2017 04:09PM

Not much to report this week. Wanted to rest and be fresh for Leixlip. Busy with work and with life in general this week. Stayed in work late (9pm) on two nights, then Morton games on Wed night, and Fleet Foxes gig on Friday night meant time for running was at a premium. Also I was keen to rest the foot, and it seems to have sorted itself out.

Mon 10/07: Off

Tues 11/07:
AM: 4.6 miles, 34:42, 7.33m/m
PM: 4.6 miles, 34:06, 7.25m/m

Wed – Fri: Off.

Sat 15/07: 800m Leixlip IMC (Grade D)
2:06.38, 5th place of 9.

I got home on Friday night after the gig (Fleet Foxes are great by the way, that debut album is still one of my favourites of all time) and I checked the start lists on the IMC website... surprise, surprise – lane 1 draw again! That's 4 out of 4 now for 2017. I groaned and checked the weather forecast – breezy. More groaning.

I arrived at Leixlip track on Saturday in plenty time, and watched some of the early races. The wind was as bad as promised, a strong headwind down the home straight. The sprint races were getting readings of -3 headwinds. I set off for a warm-up jog, and got some strides and easy drills done to loosen out the legs. My head was not right beforehand, I felt low on motivation, like I didn't want to be there, and expected to run a poor time. The legs felt fine during warm-up, and by the start line, I had sorted my head and had a plan in mind. I figured I'd tuck in at the back, not attempt any moves too early this time, but instead stay in lane 1 as much as possible.

The announcer called us all out by name, including naming our coaches and PBs. This bit was new to me, and I liked it. My PB was the slowest of anyone in the race, so that explained the lane 1 draw at least. The gun went and the first 200m went as expected. I tucked in in last place, but not out of touch at the back. The wind was a pain on the home straight, but actually didn't take that much a bite out of me on lap 1 as I thought it might.

At the 600m mark, things began to move for me. I was still last, but the 8th place guy was coming back to me, so I moved to the outside of lane 1 and pushed harder to pass him on the bend. Towards the end of the bend, I passed another, gradually winding up to a finish. Down the home straight second time around, and we were all feeling the wind this time. I focused on driving my arms for power, and in the blur of the effort passed another two to finish 5th.

Immediately afterwards I was happy with the run. I knew I had run well, had run to my strengths, and executed the plan well. I didn't know or care too much about finishing time, because I didn't expect much. But when I saw the result, I was surprised to see it was a PB by 0.11 seconds. What might have been, had it not been so windy... Funny how motivation can return with a bang in a mere 2 mins 6 seconds.

Sun 16/07:
8.2 miles, 57:06, 6.58m/m

Felt like 1,000,000 USD today. Early morning sunny run on quiet lanes on the hills of west Clare. Blissful.

Next while:
Skipping Nationals as I'm just not at the required standard. Simple as that, I don't think I should be there. Maybe next year. I will try to get one last 800m run in Belfast in round 2 of the league.

In the meantime, I'll run the 1500m on Wednesday night in Graded #7, and will probably have my first go at 400m in Graded #8 in Tallaght in two weeks. I've never started out of blocks before so I have to practice that a few times before the night. Then after the graded meets end, it's 5K time.

vanderlyle · 30-07-2017 10:28PM

Mon 17/07:
2 sets of (400, 45s off, 300, 30s off, 200); 1 set of (200, 30s off, 200, 30s off, 200)
4 mins between sets 1 and 2; 6 mins between sets 2 and 3.
Splits: 66 49 30; 67 48 30; 30 31 31

Off work today, but my legs were tired after a long weekend and a day in the car driving around the Clare coast and back to Dublin. Did this one on my own on the club track. Idea was to run 400s slower than 800 pace but faster than 1500 pace (check), 300s @ 800 pace (not quite fast enough), and 200s faster than 800 pace (check). Felt wrecked afterwards, not sore, just exhausted.

Tue 18/07: Off

Wed 19/07: 1500m, Grade B, Dublin graded meet #7, Santry
4:25.58, 2nd place

Not much to tell here really. Awful conditions. Wind, heavy rain, very cold, and the track was waterlogged in places. A clubmate was running in the same race, and he hit the front early on. By 200m in, I had passed a few for 2nd place, but couldn't mount a serious chase. The gap to first grew gradually. Nothing really happened, and I was really going through the motions until the last 300m when I could hear another lad closing in. He got a few shout outs on the back straight, and he passed me with 200 to go. But he couldn't build any sort of a gap, and I had the feeling I would catch him again. I waited for the straight then moved out to lane 2 and pushed on past to finish 2nd. Left plenty in the tank and was disappointed that my last 1500 of the season ended in such a way.

Thu 20/07: Off

Fri 21/07:
AM: 4.6 miles, 33:47, 7.21m/m
PM: 4.9 miles, 35:07, 7.10m/m

Sat 22/07:
2x 400m @ 800m pace, 1:30 rec ; 6:00 off ; 4x 200m faster than 800m, 1:30 rec.
Splits: 61, 62; 29 30 31 28

With a good group for this one on the club track. Felt very good on the reps, and really pushed myself hard on the 200s. Felt very good with the times I hit in the reps today, a real confidence booster.

Sun 23/07:
5.3 miles easy, 42:31, 8.01 m/m

vanderlyle · 31-07-2017 10:43PM

Last shot at 800m for 2017 this Sunday 30/07 at national league round 2 in Templemore. My pre-season target of 2:05 was still on my mind. On Monday morning, I was still feeling good after Saturday's session (22/07). A quiet week was planned on the running front, as work was going to be manic again with a couple of long days.

Mon 24/07: Off. 14 hour day in work.

Tue 25/07: 6x 300m in 48s, 1:30 recovery
Splits: 49 48 49 47 47 46
Another good group to work with at the club track tonight. Really struggled on #5 to hold the pace, then gave everything to #6. Solid session I felt. Finished off with a few easy laps then 4x 150m fast strides, focusing on good form. Felt really good on the strides.

Wed 26/07-Fri 28/07: Off. Resting, and another few long days at the office. Got it all done though, should be back to normal in work next week.

dna_leri wrote: »

Sounds like you need to keep working on your racing strategy. Ideally you should to be in 2nd or 3rd place for the first lap in a race like this. Seems you started slowly, then used up energy getting to the front, going through 400 a bit quick.
Sometimes it's ok to be in the pack - just sharpen those elbows to hold your position. It might suit you best to make your move down the back straight. Keeping experimenting until you find what works for you.
It can also help to train in a tight group to get used to race situations, though that's not always possible.

During these off days, I planned out a strategy for the race on Sunday. I have been guilty lately of leaving too much to do in the latter stages of a race. I took this piece of advice, and settled on the 300m-to-go mark as my point to push harder. I also took a few tips on visualisation from some article I saw online. I repeatedly imagined myself coming to the end of the bend on lap 2, 500m into the race. The 1500m start line painted on the ground. 300m to go – the legs will be tired but this is where I will move.

Sat 29/07: 15-min leg loosener on Saturday morning. 1.9 miles at 7.54m/m.

Sun 30/07: 800m – National League Rnd 2
2:04.49
6th place (of 6)

Pre-race panic
Round 2 saw the club selected to run in Templemore. We had originally expected Belfast, but Templemore actually suited me better, because it meant I could make it to a family event on Saturday night in Ennis.

On Sunday, we left Clare for Templemore with seemingly loads of time to spare. The 800m race was due to start at 4pm. Mrs V kindly offered to drive. But as we were driving, a message came from the coach saying the races were 10-15 mins ahead of schedule. Ok, a slightly shorter warm-up, no big deal. Then another text, and another: the schedule was being torn up. 30 mins ahead of schedule now! Leinster Athletics could learn a thing or two from these guys!

Meanwhile, we passed through some big showers, and this slowed us in the poor visibility on the motorway. I got changed in the car and got some funny looks from other cars on the motorway as I wriggled in the passenger seat.

When we finally arrived, I leapt out of the car and legged it to the start line. As I arrived there, the last race before mine was just lining up: the women's Div 1 800m race. I pinned my number on and the coach knelt down and untied my shoes to speed things up... one of the more surreal moments I've had in running! I had time to warm up over about 400m, before being called to the start. They were now about 35-40 mins ahead of schedule.

The race
I was drawn in lane 7. A few last thoughts before the off: focus on the strategy, these guys are probably way faster than you, go fast but don't go crazy on lap 1, push hard with 300 to go, and try to hang on to that pace until the end. The gun went and within metres, the lad in lane 6 had passed me. By the break line, I was in last place, though not far off the back of a group of 3. I got through 200 in 30-31, and 400 in about 62, with a slight headwind on the home straight.

I don't remember 400-500 – I actually have no recollection of running that section of the race. But I do recall seeing the 1500m start line. 300m left – move now or say goodbye to 2017. From there I upped the effort. I was still last, but not far off a Leevale runner, and closed a bit to him on the back straight. Coming into the home straight, I was starting to hit a wall. My legs were getting heavier and stinging more with each stride. I was grimacing with the effort, I'd say my face looked ridiculous, and my form was failing. I couldn't close the gap any further and lost some time towards the very end, and finished about 0.5s back from second-last.

I knew crossing the line that it was a good effort. I figured it had to be a PB. But by much? And could it be close to 2:05.00? Coach had hand-timed me at sub 2:05, but I needed to see the official time before I could relax.

My race got really lucky with the weather. Shortly after, the heavens opened and the men's 5000m looked like a miserable affair. I ducked for cover in the clubhouse and was delighted when the finishing times were posted up in there: 2:04.49. A PB by 1.89 seconds from Leixlip and the season's big target hit! I'm very happy with it. This finishing time justified not running at Nationals, as that decision gave me time to get the extra few hard sessions in that made the difference, both physically and in terms of confidence. The way the race played out, with only 6 in the field, strung out early on, with no slow bunching suited me perfectly from a finishing time point of view. Obviously coming last is not nice, but someone has to, and when I saw the time, I got over it quickly.

Next week:
Dublin graded #8 will be the last track event for me in 2017. I'll do the 400m and maybe also the mile for the craic if the legs have recovered. Sub 60s in the 400m is the aim.

vanderlyle · 08-08-2017 09:47PM

Mon 31/07:
AM: Off
PM: 5.3 miles, 39:07, avg 7.23m/m, pickup over last 1.5 miles. Hilly run around waterstown park.

Stat for the month: July 2017 was my lowest-mileage July since I started logging my running in 2014. Jul14: 113 miles; Jul15: 136; Jul16: 82, Jul17: 80. Once the last track races are done, the mileage will gradually increase. I will visit the physio in the next few weeks for a massage to try to get ahead of the usual calf tightness that will come with the mileage going up.

Tue 01/08: Off.

Wed 02/08: 400m, Dublin Graded (Grade C)
56.57
1st (of 7)

Didn't really know what to expect tonight. I've been in grade B for all of the 800/1500 races this year, but this was my first 400m race and first time starting out of blocks. As it turned out, the finishing times for grade B tonight were 52-54 seconds for most, so grade C was probably the right grade. I was aiming for sub 60 seconds, but had no idea how far below I might go, if at all.

My aim with the blocks was simple: get away without falling over. I got a demo from one of the club's sprint coaches a few weeks back, and this helped. I was drawn in lane 4, and I think I made up the stagger on those outside me by the end of the first bend. I was feeling good running with the wind on the back straight. Thought I could hear a runner inside me getting closer as we went around the bend with 150m to go, but I didn't see anyone out of the corner of my eye.

The breeze hit me on the home straight, and I could feel the tiredness hit my legs. I felt like I was wobbling all over the place, and just keeping a straight line was a struggle. Didn't get chased down in the end, though the guy in lane 3 just inside me did finish in second place.

Very pleased with the time, didn't think I would get that much under 60 seconds. The last few days have been really enjoyable, things have come together nicely. As for the 400 distance, I'll probably never target it, and I don't have the build for it, but it was really enjoyable and a great way to wrap up the track stuff for the year.

Stayed around to watch the other races later. Earlier in the day, I had half a mind to do the mile. But after the 400 race, my legs were tired and I wouldn't do myself justice, so I decided to chill out and enjoy the rest of the evening spectating with a few others from the club.

Thu 03/08:
AM: 4.6 miles, 34:33, avg pace 7.31m/m
PM: Off.

Fri 04/08: Off.

Sat 05/08:
Waterstown parkrun
18:02 (5.48m/m pace)
5.3 miles total

On my own for most of this on the hilly course. No expectations for this one, just trying to get used to running 5K again.

Sun 06/08:
9.2 miles, 70 mins, 7.37m/m

Early run around the phoenix park and Castleknock. My longest run since March 5th :eek:

Track wrap up
Started the track season with sub 2:05 for 800m as the main goal. Things started brightly with a 2:06.49 in Santry (26/04). However it wasn't until Leixlip (15/07) that I bettered this time, running 2:06.38 on a very windy day. In between, there was the small matter of a 3-week honeymoon, where very little running was done. Last week in Templemore (30/07), I ran my most sensible 800m race so far, and hit the target in 2:04.49.

The other distances weren't the key focus, but I made some progress. Missed out on sub 4:20 for 1500m, which is annoying. The 3000m time comes from an ALSAA meet in the depths of January. Didn't run the 3000 or the mile at all during the summer, so those two PBs are a bit out of sync with the 800 and 1500.

Distance|Previous best|Best time 2017|Improvement
400 | N/A | 56.57 | N/A
800 | 2:11.94 | 2:04.49 | 7.45s
1500 | 4:42.00 | 4:21.15 | 20.85s
Mile | 4.55h | N/A | N/A
3000 | 9:59.75 | 9.51h | 8.75s

Thinking ahead to next year, I'll be looking to take that 800m time down again. Sub 2:00 might be a stretch to jump in one season, but I want to get close.

Next while
The main group in the club switch their attention to cross country once they return from the summer break next week. I will rejoin them now that track is finished. I hope to do a bit more cross country this winter than last, and I'm on the lookout for a good 5K in the next few months. The Rathfarnham 5K was my original target, but it clashes with a club race that my coach wants me to do. Time to start counting the miles again from next week!

Wubble Wubble · 09-08-2017 10:25AM

Well done on the win. That's some great progress made for short fast racing this year, especially with a three week "break" included.

Best of luck with the XC.

vanderlyle · 15-08-2017 08:34PM

Mon 07/08:
AM: Off
PM: 5.3 miles, 38:00, 7.10m/m

Tue 08/08:
AM: 4.6 miles, 34:40, 7.32m/m
PM: 4.6 miles, 35:10, 7.39m/m

Wed 09/08:
AM: 4.6 miles, 35:20, 7.41m/m
PM: 4.9 miles, 36:47, 7.30m/m

Thu 10/08:
Off. Physio this evening for a check-up and massage.

Fri 11/08:
AM: 4.6 miles, 35:00, 7.37m/m. Felt nice and loose after physio.
PM: Off.

Sat 12/08:
5x 1K in 3:20, with 2:45 recovery reducing by 15s each rep
Splits: 3:18, 3:17, 3:17, 3:17, 3:16
4.8 miles total incl. warmup and cooldown

Did this on my own, after a day of DIY around the house. Leaving the house, I was tired and not looking forward to it. Found it unpleasant, but keeping the pace consistent was manageable. Much prefer doing these long sessions in a group.

Sun 13/08:
11.6 miles, 84 mins, 7.14m/m

Total this week: 45.0 miles

vanderlyle · 21-08-2017 09:21PM

Mon 14/08:
Off.

Tue 15/08:
AM: 4.6 miles, 34:40, 7.32m/m
PM: 6.9 miles, 50:09, 7.23m/m

Wed 16/08:
AM: 4.6 miles, 35:45, 7.46m/m

Slight twinge outside my right knee. Clear sign of me upping the mileage too soon. Probably need to step back a bit. Last week's total mileage was a bit too much relative to what I'm coming from.

PM: Off

Thu 17/08:
AM: Off
PM: 4.7 mile, 36:39, 7.48m/m

No more niggle – easing back for a day seems to have done the trick.

Fri 18/08:
AM: 4.6 miles, 33:40, 7.19m/m. Strong tailwind, felt great, no hint of any trouble.
PM: Off

Sat 19/08:
10x 600m in 2:00, 90s recovery
Splits: 2:03/1:58/2:00/1:56/1:58/1:59/1:58/1:58/1:57/1:58

On the polo grounds today as our track is out of action. The wind made it harder than it should have felt. Ran every second rep the opposite direction, so for each rep, the first half was run with a tailwind and the second half with a headwind.

Total 8.1 miles

Sun 20/08: Off

Total this week: 33.4 miles

Mileage is a bit erratic right now, but I'm hoping to settle around 40mpw for the next while. Need to plan my weeks a little better, and get back towards the routine I had last winter.

Next race on the horizon is the Grant Thornton 3 mile, I mean, 5K on 6th Sept.

vanderlyle · 28-08-2017 10:34PM

Mon 21/08:
AM: 4.6 miles, 33:38, 7.19m/m
PM: 4.6 miles, 34:12, 7.26m/m

Tue 22/08:
AM: 4.6 miles, 34:04, 7.24m/m
PM: 4.6 miles, 34:13, 7.26m/m

Wed 23/08:
AM: Off
PM: 7x 1K in 3:20, 3:00 recovery
Splits: 3:32, 3:30, 3:25, 3:19, 3:19, 3:17, 3:15

On the polo grounds again tonight. Legs felt strangely very heavy and tired, from the first step I took when I left the house. Motivation was low tonight. I opted to ease in on the first few reps, which were way off the target pace, before I eventually got moving. Ended up feeling alright.

Total 8.7 miles

Thu 24/08:
Off. Another late night in work.

Fri 25/08:
AM: 4.7 miles, 34:40, avg 7.23m/m
PM: Off

Sat 26/08:
Off.
In Waterford to cycle the greenway. We cycled the stretch from Dungarvan to Waterford city. It's a great facility that seems highly successful - hopefully more places around the country take note and follow their lead. Chatting to some people living in Kilmacthomas, they're delighted with it and the benefit it has been to the area. With this cycling trip, and the opening of the new bus lane arrangement from Ormond Quay to Bachelor's walk in Dublin, it has been a good week on the cycling front.

Sun 27/08:
Back in Dublin this afternoon. Headed down to the club track for a pyramid session. The aim was to hit a consistent pace through the distances, and keep the second half's reps a little faster than the first half, which I managed for most. Felt much better than Wednesday. Ran every second rep in reverse direction. The mile rep took a good bite out of me and my breathing was getting heavy by then. But it wasn't until the second 800m that I really felt my legs beginning to go.

Distance (m)|Target time|Actual Time|Recovery
400|1:20|1:20|0:45
600|2:00|1:58|1:15
800|2:40|2:38|1:30
1000|3:20|3:17|2:00
Mile|5:20|5:17|3:00
1000|3:20|3:18|2:00
800|2:40|2:36|1:30
600|2:00|1:56|1:15
400|1:20|1:12|

Total: 6.0 miles, incl warmup and cool down

Total this week: 37.8 miles

vanderlyle · 13-09-2017 08:38PM

Couple of weeks to catch up on.

Mon 28/08:
AM: 4.7 miles, 36:10, 7.42m/m
PM: 4.6 miles, 33:48, 7.21m/m

Tue 29/08:
AM: 4.6 miles, 35:13, 7.39m/m
PM: Off.

Calves were a little tight this morning, especially the left side.

Wed 30/08:
AM: Off
PM: 6x 800m @ 16:00 5K pace, 2:30 recovery

Splits: 2:30, 2:32, 2:31, 2:31, 2:30, 2:28

A faster session tonight than recently, though only 6 reps, and the recoveries were generous. 16:00 5K pace = 2:33/2:34 per 800m, and keeping the splits at this was manageable. However, putting 6 of these back-to-back at this pace is likely beyond me right now, based on the effort levels tonight.

Thinking back to dreading of last week's K reps, this session of 800s was much easier to get my head around. I'll come back to this session in a few weeks and maybe try 8x reps at this pace, or reduce the recovery. Depending on how the legs feel, this might be my last session before the race next week.

Thu 31/08:
Off. Had hoped to run to work today, but the left calf was a bit tight and a little niggly, so I opted to cycle instead.

Fri 01/09:
AM: Off
PM: 3.8 miles very easy, 8.20m/m pace.

Sat 02/09:
Off

Sun 03/09:
Off. Got a last-minute Hill 16 ticket for the hurling final. Good match, delighted Galway got over the line, and Canning finally gets the medal he has long deserved.

vanderlyle · 13-09-2017 08:51PM

Mon 04/09:
4.1 miles very easy, 8.10m/m.
Around waterstown, just keeping the legs ticking over.

Tue 05/09:
Off

Wed 06/09: Grant Thornton 5K
16:39, avg pace 5:22 mins/mile = 3:20 mins/km

The last few days were mostly resting up for this. Work had organised a few teams to challenge for the mixed gender prizes, so I wanted to give a good account of myself. Last year, I ran 16:4x here, but the route was a good way short of 5K. This time around, based on what others were saying, I think it was about right.

From early on in the race itself, I was tracking a training partner from the TCD group I sometimes run with. The first 4K each went by in 3:20-3:25, fairly steady. For the last 800-1000m, I pushed a bit harder and passed a good few. Overall, I'm not remotely near peak fitness for this kind of race, and it will take a few more races to judge my pacing. On the back of this performance, sub 16:00 is asking a lot this year. Thinking about the 16:3x and 16:49 times from May, both run on harder courses, tonight's time leaves me with a vague sense of disappointment.

On the team side, we did pick up 1st mixed gender team, so there is now a lovely (and very heavy) crystal bowl sitting on my desk.

Thu 07/09:
Off.

Fri 08/09:
AM: 4.6 miles, 7.26m/m
PM: Off

Sat 09/09:
Club session.
12x 80s hills in the phoenix park.

Felt good on the session, and though a few of us felt like pushing on, the coach kept us together as a pack. This was my first session back with the club group, and it's nice to be back in the pack again. I'm hoping that over the next few weeks I can get through a consistent training block, and build strength and endurance again with plenty more of these sessions.

Sun 10/09: Ratoath 5K
17:05, 3:25m/km = 5:30m/mile

Decided at the last minute to drive out to Ratoath and give this a go. My thinking was to just get more used to racing and pacing this kind of distance. I didn't expect much, with yesterday's session in the legs, and I duly failed to deliver. It was a windy morning (I'm not short of excuses). Even still, I left it far too late in the race to leave the group I had been working with and push on. Finished strongly, but felt fresher at the finish than I should have.

It's a well-organised race, and one of the better GAA club races I've ran in. Better standard than most others too, with a few of lads going sub 16:00, or close, and Freddy going sub 15:00 for the course record.

Next up:
Going to get stuck into the club XC sessions, and I need get some badly-needed consistency in my life. Not just in running, but also sleep, diet, and work hours. Beer consumption also needs to be reined in. Eamonn Coghlan's "live like a clock" phrase comes to mind, and I have been anything but over the last few weeks.

In terms of races, our club novices XC race, the Dublin novices XC, and the BHAA Castleknock 5K are all targets for the next 4-6 weeks. Beyond that, I'll aim to do some other XC races too.

vanderlyle · 18-09-2017 11:04PM

A much better week. Hopefully starting off a decent training block.

Mon 11/09:
AM: 4.7 miles, 35:02, 7.27m/m
PM: Off

Tue 12/09:
AM: Off
PM: Club session. 4 miles @ LT pace, avg pace 5.50-6.00m/m.

A miserable evening. Got soaked cycling home from work, then soaked again on the session. After the session, I stayed around the club for a talk, then got soaked one final time walking home.

A good session though. Got into a good group early on, and felt fine for the first 2 laps. After that, the effort felt gradually harder, but never to the point where I was being dropped. The other guys in the group are far more conditioned than I am for this type of session, and they were a bit more comfortable than I. But I will take some confidence from tonight, as well as the physical benefit.

The talk at the club was by an experienced Irish marathoner. While I'm not aiming for a marathon in the foreseeable future, it was worthwhile hearing his opinions, especially:
- On his very easy/recovery days, he could be running at 8.00m/m pace or slower. This was news to me. I assumed at that level, "very easy" would never mean that slow.
- Echoing Nick Bideau's comments I had read in an interview with Irish Runner, strength & conditioning is of minimal benefit to marathoning.
- The most important thing is running. The second most important thing is sleep.
- On racing during training, the target race is the only goal. Everything else is secondary. Do not think about setting 10K/half marathon PBs when your goal race is a marathon. The same applies to any distance I guess, and it's a lesson I could apply to my own running.
- Doing 1x10 mile run is more beneficial than 2x 6 mile runs for a marathoner. But doing 2x 6miles would be better for 800/1500 training.
- For marathon training, do your long runs on an empty stomach. I got this advice from someone here on boards during my marathon training, and found it worked very well.

Wed 13/09:
AM: 4.6 miles, 35:06, 7.38m/m
PM: 4.9 miles, 36:31, 7.27m/m

Thu 14/09:
AM: 4.6 miles, 34:31, 7.30m/m
PM: 4.6 miles, 32:31, 7.04m/m

Fri 15/09:
Off.

Sat 16/09:
2x sets of (8x 1 min on, 1 min off), 3 mins off between sets.

On = 3K-5K pace, off = recovery jog pace

Club session on the garda loop. In the middle of a good group for this and felt good. Covered 5.6 miles on the session, and padded out the mileage with a long warm-up and cooldown (4 miles, 3.9 miles). Total 13.5 miles.

Sun 17/09: St Brigid’s GAA 5K

16:45, 3:21m/km = 5.23m/m

Heard about this run a week ago from a work colleague who is involved with the club, so I wanted to run it and support them. However I had a friend’s wedding to attend on the night before. I opted not to drink at the wedding so that I would have the option, that when I woke on Sunday and if the legs felt ok, I would do it. On Sunday morning, the legs were ok and crucially my head was clear. I cycled up and registered, and met a few clubmates before the start. I figured the legs would be tired, both from the club session and dancing at the wedding, so I kept the warm-up to a minimum, just a short jog and some strides on grass.. Cycling served a useful role here in that it gets the blood flowing and freshens the legs, but was short enough (4 miles) to not excessively tire me.

Start-3K
From the off, I settled into a group of 3. The other two were clubmates, and we were very close for most of the race. The other two guys exchanged the lead a few times, while I stayed in second place, just back from whoever was leading at that point. About halfway through, one of the lads dropped off a bit, and I began to really feel the effort around the 3K mark. I knew at this stage that a move from someone behind us was not going to happen, and at this stage it was a two horse race.

3K-finish
I knew my best chance of winning would be to sit & kick. Attempting to burn him off with 2K to go could result in my blowing up. On the other hand, my 800 training would hopefully stick to me, if I had anything left for a fast finish. So I stayed behind and tried to keep the gap to a minimum, pushing a little harder when needed. I was never on his shoulder, but never more than a few strides behind. A thought went through my mind about a 5K race I had been in before where someone was on my shoulder for a long stretch – I had found it very unsettling and nerve-wracking; now it was nice to be the one keeping the pressure on and (hopefully) sowing the seeds of doubt.

We re-entered the GAA grounds, knowing the finish consisted of a lap of the GAA pitches. There was about 650m left to go. The pace increased when we hit the grass, and a gap opened as we went up the hill towards the opposite end of the grounds. I knew it was make or break time, so at the penultimate turn, with 250m to go, I went for it, closing the gap and hitting the front for the first time in the race. I got home a few seconds ahead in the end.

Not a particularly impressive finishing time, but good to be involved in an actual race. Obviously nice to get the win too, but not exactly much to write home about as the field was very small. Turned out to be a 1-2-3-4-5 for the club! I’m mostly pleased that I kept my concentration and had enough in me to hang on to the leader when the going got tough midway through. A good session on tired legs if nothing else.

Legs were tired Sunday evening, but no worse. That slight calf niggle/tightness from two weeks ago seems to have passed.

Total miles: 49.3 miles

vanderlyle · 24-09-2017 03:44PM

A few things going on this week, which meant a bit less time for running. This suited fine, because I had two races planned for the weekend.

Mon 18/09:
AM: 5.5 miles recovery, 45:30, 8.16m/m
PM: Off.

Tue 19/09:
Off.

I'm almost ashamed to say this as a good country buachaill, but I'm only finally getting around to attending the National Ploughing Championships. Or "the ploughin' match" if you prefer. It was a really good day out, and there was plenty to keep everyone interested, even those such as me with only a loose connection to farming. Walked the legs off myself though, and when I eventually got home I was too tired to contemplate running.

Wed 20/09:
AM: 4.4 miles, 31:25, 7.08m/m. Felt good again this morning.
PM: Off. Passed on the club session to attend leaving drinks for a work colleague.

Thu 21/09:
AM: Off.
PM: Club session. 4x 1 mile at XC race pace (roughly 5 mile pace), 2 min jog recovery.

After missing the club group yesterday, I did this on my own on the Garda loop tonight. The loop is somewhere between 900m and 1000m long, but I didn't know where the mile mark is. Since I'm without a GPS watch these days, I decided to run two full laps. Google maps tells me two laps is 1.15 miles.

Times (per 1.15 mile): 6:28 / 6:19 / 6:18 / 6:11
Paces (min/mile): 5:37 / 5:30 / 5:29 / 5:23

Total 9.4 miles

Felt slow and lethargic on the warm-up, and was not looking forward to doing it solo. But once I got through the first lap, I felt ok. Pushed a bit harder on the last rep, and by the end I was tired and my lungs were really struggling. Tonight was the first outing for the XC spikes this winter. Last year, the ground was so hard that I didn't wear spikes for the Dublin Novices race. Different story this year, the ground is much wetter. And if the good folks at the Norwegian met service are to be believed, there is a deluge coming our way the day of Novices (Sun 1st Oct):

https%3A%2F%2Fpadletuploads.blob.core.windows.net%2Fprod%2F12215433%2Fc863ebf4209aa4a4763e1cfbc3ea3afb%2Fforecast.png

https://www.yr.no/place/Ireland/Leinster/Dublin/long.html

Fri 22/09:
Off.

Sat 23/09: Club XC Handicap race

This is a blind handicap XC race run for club members who are eligible novices. I figured it would be good practice ahead of the Dublin Novices, because it's 4 laps of the same route as the Dublin Novices race.
http://www.gmap-pedometer.com/?r=7146411 (0.86 miles)

Months ago, I registered for the Rathfarnham 5K. With Rathfarnham on Sunday morning, I had one eye on that during today's race. So I tried to keep something in the tank by not over-doing it here. I made the choice a few weeks back not to target Rathfarnham, but since I had paid for the entry there, and have some friends and clubmates running, I want to give it a decent-ish effort.

Today was a solid outing and a good reminder of the Munich laps. I kept a sensible pace most of the way, then pushed with half a lap to go and caught a few. Well, I say "sensible", I'll probably be cursing myself after 3-4K tomorrow. I'll cook a pot of risotto tonight for the carbs and get an early night.

Total: 7.0 miles = 1.8 warmup + 4x (0.86) + 1.8 cooldown

Sun 24/09: Rathfarnham 5K
16:14
Avg pace 5.14m/m = 3.15m/km
Total 7.1 miles (2.3 warmup + 1.7 cooldown)

Pre-race & 1st K:
Legs felt good this morning. Not exactly fresh, but certainly felt like they had recovered well. Got there and parked early, did a very very easy warmup, and finished with a few strides about 15 mins before the start. Conditions were perfect.

When I left the house, I said I would be happy with sub 16:30. My PB is 16:19 from this race last year. But as I warmed up, with the legs feeling surprisingly good, I began to wonder if I could match last year's time. That would be a nice result, given this was a target race for me last year.

The start was a bit of a disaster. I thought I had positioned myself well, on the left side (the inside line) and about 4 rows back. But the surge from the other side of the road meant I was stuck. It took about a minute, and a good deal of manoeuvring, before I settled and found some space to run at my pace.

2K-4K:
I was tracking a clubmate in the early stages, and passed him around the mile mark. By this point I was working hard, and harder than the same stage in some of the recent 5Ks I've done. For the next while, towards Terenure village, it was a case of picking a runner up ahead that I recognised, then focusing on gradually drawing level with him. After I passed him, he must have used me for pacing, because he hung on to me for a long time. I was glad for the pressure as it kept my pace steady. At this stage there was a decent gap to the next group up the road.

Last K:
The only split time I have is the 4K split at 13:03. At this stage, I knew two things: any thoughts of sub 16:00 can die now, but a PB is a real potential. Around this point, the group ahead began to break up. A few began to gradually come back towards me. I hadn't really changed my pace, so they must have been slowing, and probably paying for going out too hard – that first mile is very fast. I think I passed 4 in the last 1K, and was surprised that I could hold the pace.

Afterwards:
In the end, 16:14, a 5 second PB. In the immediate aftermath, I was happy with the PB, given the last few days' work. But thoughts returned to last year, where I ran 16:19. Have I only improved by 5 seconds in 12 months? Yes, I ran yesterday, but so what? My legs were fine this morning. My point is I don't think another 15 seconds were there even if I had been 100% for this race.

Anyway, maybe I'm being harsh. A PB beer or two will be had, then all eyes on Dublin Novices for next week. I will run at least one more 5K race before the end of the year to have another crack. Hopefully the XC training will stand to me.

Total weekly miles: 33.4

vanderlyle · 01-10-2017 11:35PM

Mon 25/09:
AM: 4.6 miles, 33:58, 7.23m/m
PM: 7.2 miles, 55:49, 7.45m/m

Extended the PM run with a loop around the park. This is part of slowly trying to build the mileage up. Legs tired by the end.

Tue 26/09:
AM: 4.6 miles, 33:56, 7.23m/m
PM: 4.6 miles, 35:25, 7.42m/m

Wed 27/09:
AM: Off
PM: 12x 1min on (3k-5k pace), 1 min off

Avg pace for the "on" minutes was approx. 5.10m/m
2.2 mile warmup + 4.0 mile (approx.) + 2.1 mile cooldown Total = 8.3 miles

Another sh1tty night weather-wise. Have the weather gods got something against nights the club sessions are on? The previous 2 nights the club met were terrible (though I missed last week), and tonight was more of the same. Jogging home into the wind and slanting rain was not fun.

The session itself was good. I was working with two other lads. We pushed the last few reps a bit harder, and finished the last rep with a full lap (900m+) rather than stopping at 1 min.

Managed to hurt myself when I clobbered my right foot into my left leg after hitting a bump on the trail. Looks like no more than a bruise.

Thu 28/09:
AM: 4.6 miles, 36:16, 7.53m/m. Very easy this morning.
PM: 4.9 miles, 36:05, 7.22m/m. Felt good this evening. Side of my thigh is bruised. Sore when pressed, but doesn’t impede running.

Fri 29/09:
Off.

Sat 30/09:
Off. Resting ahead of the novices race.

Sun 01/10: Dublin Novices XC
10th place
21:07 (approx)
5:40m/m avg pace

Pre-race panic:
Not for the first time this year, an unhealthy bit of last-minute panic!

I cycled from home to the start line and arrived with over an hour to spare. Met the clubmates and picked up my number. Later, I set off with some of the lads on a warmup. All was going to plan.

But shortly into the jog, a familiar and unwelcome feeling began in my stomach. I searched for a portaloo, but nothing. Next, I tried the football changing area. Door after door of changing rooms, but not a toilet in sight. I checked the watch – 13:45 – I have time to jog down the clubhouse and get back! I pick up the pace of my warmup, and I'm almost at the club when I realise I've left my key-fob for the clubhouse door at the start line. Surely someone will be around? Not a sinner. I didn't wait around, and a few minutes later burst in the door of the Mullingar House pub in Chapelizod. The barman clearly had seen my kind before, and let me use the facilities. I guess being a pub that close to the phoenix park, you're going to see a lot of panicky runners worried about sh1tting themselves. Business done, I ran back at a good clip, with a strong breeze behind me, and arrived at the start line with about 5 mins to spare before the start.

Race plan:
The tactic for the early part of the race was to get away quickly, but not to go too hard into the headwind. I wanted to get comfortable early on, and ideally get into a good group. After that, I hoped to gradually pick off a few people who took off to hard early on and might come back to me.

At this race last year, I had just come off a target race (Rathfarnham 5K) and had achieved a good PB there. So my heart was really not in this race. Also, with no XC work done, I was not prepared. I finished in 42nd place, a long way down the field, and over a minute behind a clubmate that I had finished ahead of in Rathfanrham just 7 days earlier. I was hoping for a big improvement this year – ideally a top 20 spot.

Race:
I got away very well and got to the tight first bend ahead of the big rush. I had a clubmate right ahead of me, and I kept close to him on the first lap as I traded a few places with runners ahead and behind me. Midway through the first lap, another clubmate had joined us and the three of us worked well together in the early stages. Support on the route was fantastic, there seemed to be club people or supporters at every turn including Mrs V and some people from the Trinity college group. Passing the coach at the end of lap 1, he shouted that we were in contention for a team bronze, or maybe silver. They obviously had the numbers worked out, because they knew exactly which club we were competing against.

By the end of lap 1, I was 18th, with the two clubmates just ahead in 16th and 17th. I was feeling good, and as per the plan, I was slowly, slowly catching people. It was around lap 2 where one of the club lads dropped off our group, leaving two of us working together. I slipped a place at the end of lap 2, but caught it back again soon after. Going into the last lap, I was up to 14th but had lost ground to my clubmate. There was another runner between us. On the last lap, I picked up 3 places from other clubs, and was in 11th place on the shoulder of my club mate as we turned for the finish. It was a fast finish from there against the club mate who had been my guide all through the race. I finished strongly, just ahead of him, in 10th place.

The club also picked up team silver by a single point. That was nice, considering we were missing a few of the regulars of that training group, lads who are in very good shape right now.

For me, the ghosts of last year's woeful run here laid to rest, and as good a start to the XC season as I could have hoped for.

Total 7.0 miles = 2.2 mile warmup + 6K race + 1.1 mile cooldown

Total weekly miles: 45.8

P.S. thankfully the weather gods smiled on us. It was a windy day but nothing like what had been forecast (see last week's post).

Testosterscone · 02-10-2017 11:09AM

Well done on the back to back results. In flying form at the moment

vanderlyle · 02-10-2017 04:23PM

Testosterscone wrote: »

Well done on the back to back results. In flying form at the moment

Thanks T.

Hope you're back to your best soon.

vanderlyle · 11-10-2017 03:04PM

Mon 02/10:
AM: Off.
PM: 5.3 miles, 43:20, 8.11m/m. Easy pace around Waterstown park.

Tue 03/10:
Off

Wed 04/10:
AM: Off. With traffic lighter than usual I absolutely bombed into work on the bike. Mornings like this remind me why I cycle. Felt so good.

PM: 8x (2 mins @ 5 mile pace, 1 min easy)

Club session called for 10-12 reps (but 8 for those who raced on Sunday) around Acres road paths in the park. Split the reps between grass/path. Probably finished the last 2-3 reps closer to 5K pace, but I felt fine. Wore Saucony Omnis – standard shoes I do all my easy running in, but they definitely slowed me tonight.

Horrible weather yet again, very windy tonight – hopefully training in these conditions will stand to us over the winter. The headtorch will be needed from next week.

Total 8.5 miles = 3.9 mile warmup + 3.6 mile session + 1 mile

Thu 05/10:
AM: 4.6 miles, 35:50, 7.47m/m
PM: 4.9 miles, 38:40, 7.53m/m

Fri 06/10:
Off.

Sat 07/10:
8x hills, 2:30 recovery (mostly jogging back, then static rest to fill the time)
Splits: 71 74 67 67 68 66 68 66

https://www.gmap-pedometer.com/?r=7008923

Missed the club session this morning, so headed for an old favourite. Haven't done a session here since 18/03/17 and today was a bit off the pace of that one. I got #6 done and the effort was starting to tell. Really struggled on #7. Pushed hard on #8 to get the time down and I was gasping by the end, and my legs were gone. On the back of today's effort I definitely think I can push myself harder in races – hard to judge after the event, but I don't think I pushed myself as hard in recent races as I did today. Certainly have not finished those races that much into the "red" zone. Or maybe it's just the more anaerobic nature of the session that I need to get used to again.

Sun 08/10:
Off. Painting ceilings. Let's call it an upper body workout day.

Total weekly miles: 31.1

A messy week. With no obvious target race on the horizon I need to keep focus on consistent weeks of training now. But maybe it was no harm to ease back in after Novices.

running up that hill

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