Positive Vibes. Negative Splits.

Thanks hopefully a bit of cross country will stand to me for when I get back to 10km racing next year

Rathfarnham 5k

This has been my main target race in my 5km training block this summer. I really wanted to push for 17:30 but I'd have my work cut out with only a 17:51 in early August. I had a few other 5km races since both 18:00 on heavy legs.

Myself and my wife headed up Saturday morning. One of my club mates was supposed to race it too but has problems with his calf so he pulled out. We arrived around 12:30 and collect the race number in the club house. Afterwards we drove around the loop to get an idea of the course before spending the rest of the day visiting family and a bit of shopping. So a fairly relaxed day all round. I got a long WhatsApp message from Dermot giving me a breakdown of the course. What to do where and etc. He's a great coach, such a positive influence and all round great guy.

Sunday I woke up before 6 I had intended to sleep in a bit, but I couldn't get back to sleep and decided to get up. I had my usual pre race breakfast of porridge, a banana, blueberries, bagel, and expresso. We were staying with friends only 20 minutes away from Rathfarnham but I hate waiting around before a race so I headed off early. I drove around the loop again and then parked up and went for a short walk to loosen up the legs. I was quite nervous but as soon as I put on my runners and got into my usual pre race warm up routine that all went away. I did a easy 3km jog on the course on the stretch from Terenure up there was a nice headwind I knew I'd have to work here. I know I've said here before that I struggle with morning sessions but I was feeling good. After this jog I started my stretches, drills, activations, and strides. I clocked up another 1.2km here and get a high five from Shne Healy which gave me a buzz before going to the start line.

The wait for the gun felt like an age I positioned myself about 10 rows back, this was a mistake. I took it for granted everyone ahead of me would be a sub 18 no problem as there was signs there sub 17 etc but there was loads who had absolutely no business been up there. I couldn't really hear the guy on the mic from where I was but I knew the gun would go soon then BANG! A few people around me didn't know what to do and froze so it took a few seconds to get going then trying to get space in the first 400m to get past others was a struggle. One guy lost his shoe and was going against the crowd to get it back luckily I missed crashing into him in the blink of a eye as I was looking at the pace on my watch at that moment. After that I settled into a nice flow. I was still over taking loads but I had plenty of space at this stage. Dermot told me for the first mile as it's down hill go by feel, but know the body and don't burn out either. My first km was 3:28 in my head before hand I had 3:25 planned I think if I started furter up the field it would have been that. Into the second km after the first bend when we turned onto the Rathfarham road I found myself having to work more, there was a small climb but more or less flat and sheltered. At one stage I noticed I was settling into a group but I looked at my watch and passed them all. I dug in a bit here I needed to as the pace was now 3:36/km but at the 2km point 3:33 was the lap time. This was a little too slow. Focus on my race and don't letting others do the work is what I told myself.

I had gone through Terenure and turned onto the Templeogue road at this stage. Dermot told me try and get in with a group here as it's a long drag and likely to be a headwind but don't become complacent if they aren't going fast enough you'll have to do the work. It turned out he was right. I wasn't strong enough for the headwind my pace had dropped but this wasn't anything I haven't faced before this year, in fact I faced a hell of alot worse. I kept looking at groups ahead of me and kept telling myself get in with them but every time I caught up to a group there pace wasn't enough so I looked at the next group and caught up with them. At 3km my watch flashed up 3:39 lap. Come on! I past a few more on. One lad I passed latched onto me here and held on, he made me work. Kudos for that. That cross roads ahead couldn't come fast enough as my pace was 3:43/km...

Finally I reached it and back on the down hill with the wind on my back. I was told by other club mates who raced this before to be conservative at this point as it's a long 1200m. But I needed to dig deep here I couldn't take the risk after that last 2km. Instead I followed Dermots instructions go and race here. I put the shoe down and at the 4km mark my watch flashed 3:36 lap. That lad who hung off me went for it hard so did I, we pasted a few more. I looked at my watch 3:21/km. Is this enough? Have I more? Can I hold on? 4.6km gone at this stage. No more looking at my watch it's only 400m I told myself. I knew I wouldn't hit 17:30 but I wanted this pb badly. At 100m to go my wife and her friend were cheering me on. 17:47 on the clock as I cross the line its a PB I look at my watch 17:41 gross time.

I sat for a few minutes on the kerb to catch my breath and take it all in. Some young lads from a club 20 miles away from my club are beside me we shake hands and congratulate each other. Happy to get a PB but not delighted. Then my wife and her friend come over and congratulate me, then Sean Hehir comes over. My wife went to college with him. A quick chat and a photo and I start to to walk back to the car to change and get ready for my cool down. I start to reflect on my race the disappointment of not hitting 17:30 quickly goes away. I'm quite chuffed keep chipping away its going to come this training block will stand to me.

On my cool down Shane Healy catches up and introduced himself but I knew who he was, it turns out he was at Dermots wedding a few months ago and knows him quite well. Dermot later described him ad one in a million. We weren't chatting long but he seems like a great person to be around. Very positive. I would have liked to chat longer but the pace of this cool down was something else 4:15-4:20/km after two loops around Bushey park I said my goodbyes and head back to our friends house for a shower. I'm not sure if Rathfarnham had something in their club house afterwards it might be too big of a race but Sportsworld had after the Terenure 5mile. Anyway I hadn't time. Great race and well organised on a nice course. I'll be back at some stage. Jingle Bells 5k I hope to hit 17:30 onwards and upwards

OOnegative wrote: »

There was a good crowd from Sligo AC over here for the CPC Loop Den Haag in March including your coach who gave me a great shout out when he seen the Trim singlet. Am sure you could be tempted if they came back........

A mixture of Sligo and South Sligo mainly, maybe some from Corran. He coaches them all. I think it's on the cards again. There's a 5k and 10k too :pac:

Swashbuckler wrote: »

Again, parallels. When Luke started coaching me I was encouraged to race more. I happily took that advice and it made a world of difference.
It allowed me to try a few different approaches and learn race tactics.
It put less of an emphasis and pressure on a single "target race".
At one point I was advised it might be a good idea to do back to back races and I was pleasantly surprised with the results. If you have a good coach and it sounds like you do he'll manage the training load around it.

Just slow down those easy runs.

Parallels alright, and yeah I have to take them easier for sure. I have a mindset of having a target race/pb but I need to change that, racing more will help and its a great way to learn your body, tactics, get the body used to discomfort. Its great to have someone looking medium to long term looking over you and not focusing on short-term goals which I know I'm guilty of doing.

On call evenings and nights this week so it's never an ideal week for training when I am..

MONDAY

PM: Recovery run 8.7km @5:17/km
My intention was to do this on grass but I was late getting home from work by the time I got out it was dark. I called back into work at 11pm

TUESDAY

PM: Easy 13.5km @4:59/km on mainly trail.
I had planned this as a AM run and some S&C work in the PM but getting called back into work Monday night scuppered my plans.

WEDNESDAY

PM:6x1km @ tempo pace with walking recovery on the track.
I got someone to cover me for work for a few hours. The guys I was pacing off were doing a straight 30 minutes tempo. At each km mark I'd stop and walk back 100mts and join them again when they came around the track. So recovery was around 45 seconds. On my last km the boys picked up the pace a bit. Dermot said it I felt good stay with them and keep going until they finish so my last km was extended to 1.4km I suppose to call this a tempo workout is a strech as the pace was some where between my tempo and 10km pace. I actually found this quite a easy session despite the strong winds on the track.


3.5km warm up with the usual drills and strides

Splits for first five 1km reps

3:45, 3:45, 3:44, 3:49, 3:47


The final rep 1.4km @ 3:35/km

3km cool down.

The session was 13.7km total


THURSDAY

AM: 10km @5:04/km on footpaths around town. My plan was PM S&C but I was called back into work that evening so that went out the window.


FRIDAY

I had planned to go out before work in the morning but with the storm predicted I decided to sleep in. It was actually a lovely morning. That evening I was going to go out but we had a power cut. I was debating my shower options afterwards with the power not due to return until 9:30pm when I got a call for work which put a end to my running plans. So it turned out to be a rest day.

SATURDAY

Afternoon:4km@ tempo pace, followed by 3x 1km @10km pace warm up and cool down on the roads with the session on our track. Two and half minutes off recovery after the 4km and 90 seconds off after each 1km repeat. The 10km pace I was using was going of my Rathfarham 5k time not my 10k race last weekend.

3.9km warm up with the usual drills and strides

4km @3:51/km

Splits on the 3x1km

3:40, 3:40, 3:40


3.6km cool down

In total 14.8km


SUNDAY

Working today so I couldn't run with the lads in the morning. On call in the evening so loops of my local trail in the evening. Probably a tad too quick but anxious to get the miles in case I get a call out.

Pm: 21km @4:44/km on mainly trail


Total distance this week
81.8km

Happy to get the miles in but having taken a break from S&C and other non running work for a few weeks because I was racing I was hoping to get back to it this week but work got in the way.


Some ramblings on this weeks log...
On Wednesday it was the 4th anniversary of my brother getting married. I weighed myself that morning I was 100kg and decided to loose weight. I had let my go a fair bit since my running days in my 20s. At the time I was only going out running once or twice a week and it had become a real struggle so I decided I needed to change. So I lost the weight and I'm still the guts of 30kg lighter today and continuing to improve at running despite missing most of 2017.
This weekend was the first race in the Connacht XC race series. I had pushed this with club mates but sadly no bites. I also asked for my club to register just me for the race but it never happened either, but to be fair I didn't follow up on it this week. I felt a bit beat up after last weekends 10km so I didn't push it. If they got back to me I would have raced it but I'm not disappointed as 4 races over 4 consecutive weekends is too much. If it had come up the plan was to use it as a session. The next Connacht xc is on the 4th of November I'll see what happens but I think I'm going to have to travel for BHAA xc races this winter. I wish it was easier to enter into xc races.
On boards this week the
Testosterscone thread has been excellent, so much important information to take in. He has a great outlook and it was a very interesting insight into his coaching philosophy. I was quite surprised he offers his services for free. I'm consider myself really lucky to be coached for free too by one of the best coaches in this country, I really appreciate the training I'm getting so much. It goes to show there are so many great people are involved in the sport.
One final comment, yesterday a local athlete sadly passed away unexpectedly. I personally didn't know him but the news still shocked me. Life is short and we never know when we'll be taken, so make the most of it.

MONDAY

Rest day

TUESDAY

AM: Easy 60 minutes 12.7km @4:48/km on the roads.

I passed out my 2016 mileage today. I picked up a nasty achillies injury a few weeks before DCM. I thought at times last year I'd have to quit running completely it was a long so journey so delighted with the progress.


WEDNESDAY

PM:4x 2km with 2:00 standing recovery on the track.

3km warm up with the usual drills and strides

Splits for the 2km repeats

7:16, 7:15, 7:11, 7:05


The session felt quite comfortable but I was working a bit on the last 2km. This should be my 10km pace, time will tell. A sub 36:30 is a big ask. Dermot reckons I have it in me.

3km cool down.

The session was 14.2km total


THURSDAY

Late AM: Medium long run 16.3km @4:54/km on various types of trails. Good run with 290m elevation gain. Nice to get back on the mountains its been a while.


FRIDAY

PM: Easy 50 minutes 10.2km @4:58/km on usual trail around the forest.

SATURDAY

PM:3km @ tempo pace target 3:50-3:55/km, followed by 5x 1km @ 5km pace

3.2km warm up with the usual drills and strides

3km tempo @3:51/km

5x 1km
3:28, 3:26, 3:27, 3:27, 3:27


3.1km cool down

On the track on my own. Horrible conditions 3 degrees, hail, wind, driving rail, proper winter training. I'm delighted with that session. I know since my achilles injury I lost so much mental strength to keep pushing on when I find it hard but I think I'm getting it back now.

In total 14.8km


SUNDAY

AM: 21.1km @4:49/km on mainly roads.

Glorious morning for running perfect conditions for anyone running Dublin marathon today.


Total distance this week
89.5km

One of my most enjoyable weeks running in a long time, everything felt great. I'm on call for work next week so I'll probably pull the mileage back a small bit next week.

MONDAY

Rest

TUESDAY

PM: Easy 50 minutes 10km @5:00/km on the roads.
I could still feel Saturdays session in my legs. I stepped in a pothole and had a wobble. It felt grand during the run but on my inner right tight just above my knee it felt a big stiff the next day.

WEDNESDAY

PM: 8x1km with 50 seconds off recovery target 3:50 work down to 3:40 on the track

3km warm up, drills, strides, etc

Splits
3:45
3:41
3:39
3:42
3:43
3:40

Dermot had the younger lads pacing, they are a bit more eger compared to the older lads who'll settle into a session. After 6 Dermot pulled me he could see that niggle I picked up the previous day was starting to bother me.

3km cool down

The session was 12.1km total


THURSDAY

Rest. I wanted to do 45 minutes easy but I was told take Thursday and Friday off. Some self rehab on my tight


FRIDAY

Rest again. That niggle was more or less gone. Itching for a run.

SATURDAY

Up at 6 and had breakfast. One of the lads picked me up at my house at 630am we picked up 3 more on the way. The girls had travelled up the night before. We arrived around 9:45 met the girls they collected our bibs. Mixture of all groups in the club from traveled up from the c25k gang to my group. 10 in total our PRO is from the area so thats why wevwent up. It was good to hook up again with other groups in our club since I stopped training with my club I don't see the other groups as much. A few laps of the GAA pitch and another kilometre to the startline warm up. I did a few drills, activations, and strides at the start line. I positioned myself in the second row. The horn went off and a nice start down hill mainly. I was been conservative I was debating weather to go out harder but decided against it. I was just behind Catriona Mckeiran for the first two km. 3:36 and 3:40 here. Into the head wind after 2km and the hill at 3km I drifted back off C McK here 3:55 and 3:59 for these two km. Bit of a retrieve from the wind in more sheltered roads from the 5th and 6th km 3:43 and 3:44 as I got in the rhythm again but a bit of wind again for the next km 3:46. From 2km to around the 8km I was completely isolated which is hard but I started to catch up lads from then on. Also I had had my watch on manual not auto laps after Wednesday's session which was a mistake but I was trying to race of feel more so then looking at each km etc so as it was annoying it did me no harm. The 8th km my time was 3:43, then 3:39 on the 9th km I was determined pass as many as I could at this stage it and race home. Two of the lads I passed were breathing heavy down my neck but I pushed on and was really supprised with my last km with a massive kick for the last 200m 3:25 average for that km. I guess I wasn't racing hard enough with that finish the lad behind was just 2 seconds behind me. I really enjoyed that race finish. 37:15 gun, 37:14 chip and 6th place. I didn't get that sub 37 but I was happy to get a 1min 42sec PB. I thought the boss might be saying I should have done better but he was delighted with that one on WhatsApp straight as the results went live. No issues with that niggle I picked up. Not much of a race report but I'm very hung over.


2.9km warm up

b]10km[/b] race in 37:14

4km cool down


SUNDAY

AM: 10km recovery/hungover run @5:20/km on roads and beach with the lads. Not able for this drink mullarky

Total distance this week
49.5km
Big cut back in mileage I had hoped for a bit more. No harm in race week even if it wasn't a target race. Next up Jingle bells 5km

Swashbuckler wrote: »

Well done on the big pb! Excellent result in not ideal conditions. And sounds like you celebrated in style too haha. Hard to run in isolation. Get yourself into a few races with deep fields and you'll storm the sub 37.

That's a fairly hefty session the week of the race. Interesting to see the approach..

Nearly 600 runners but not a high quality field. It wasn't a target race and looking more medium term than short term. Also likes to see how I race after sessions.