Last of the Summer Wine

Week of 2 Aug

This week has a proper road race in it, the first real event since Bohermeen 2020, which I was lucky to do just before the lockdown kicked in. Haven’t trained for it, but looking forward to it.

Mon Jul 26

7.1k @ 5:52

Gentle recovery on the Benroe headland across the water from Killybegs. I say gentle but it’s a lumpy spot so not the easiest of recoveries.

Tue Jul 27

Speed: 3x1k, 2x400

With an eye on the weekend, I didn’t want to overdo the session, so chose this variation, keeping it all around Tempo / 10 mile race pace, resisting the temptation to ramp up the 400s to 5k pace. This done on the road to the pier at Mountcharles on a hot afternoon. The tide was in and I took advantage with a little paddle to cool down the legs afterwards. No jellyfish!

Splits:  

4:27 4:23 4:23

1:46 1:51

Wed Jul 28

Barry Day! Was great to meet up with OONegative on his holidays and head out for a few chatty, easy but hilly miles between Killybegs and Fintra Beach. A good catchup and some hair-raising stories!

Thu July 29

Rest.

Fri Jul 30

8.7k easy on the local loop. Then later, as it was bucketing down, we packed up and headed back to the big smoke a day early.  

Sat Jul 31

Another rest day. 

Sun Aug 1

Race: Kilbeggan 10 mile

A real road race involving several hundred people. The novelty!

The day got off to a great start with an early rise to watch Kellie Harrington win gold in Tokyo. I’m a big admirer of this big-hearted and incredibly humble athlete, who lives down the road and works in the hospital directly over the wall from our back garden. A classy gal! Well done, champ.

Then Ferris drove us down to Kilbeggan for the race. While I had signed up for this on a bit of a whim and had hardly thought about it in the meantime, it was great to be driving down the country to a race again. We were nice and early and had plenty of time to check out the start area, chat to clubmates (loads of us doing this race), visit the facilities. Then we just chilled out for a while - especially me, with an extra half hour to kill as I was in wave 2, based on whatever predicted time I’d put down (which I honestly can’t remember).

I enjoyed watching the first wave take off, while I was warming up on the old N6, noticing right away that there were a good few familiar faces in there who were likely to be slower than me on the day, but then again maybe wave 2 would be more competitive in my particular 71-73 minute window. We’d soon find out.

The course is basically a triangle - starting with three and a bit miles into the wind up the N6 with some long drags. I listened to Ferris and took it handy up this first third, easing into the race, feeling the pace, easing out of the pack, which was soon very dispersed, with only about 200 runners in each wave. This first section was probably the most memorable in terms of noticing other runners. Early on I put on a small spurt to get out of earshot of a guy who was exhaling like a dying horse. Then I got into a bit of a ding dong with a runner who objected to me going past and kept injecting pace to pass me again. I got a bit annoyed of this and told myself, this dude is wearing Calvin Klein shorts, time to leave him behind, so I temporarily abandoned the strategy and never saw him again. There was a Celbridge runner ahead who seemed like the best bet for a consistent pace so I tracked her for a few miles, around into the second leg. We were out of the wind then and onto quieter roads, so I tried to run a good line through the bends, despite the roads not being closed to traffic. I found myself tracking Celbridge past a couple of slowing runners and eventually pulled a few inches in front, ready to do some of the work.

The footsteps eventually faded away and I found myself halfway through the race, still feeling reasonably strong. I could tell I was around 45 secs behind PB pace. That PB race in Ballycotton 2016 felt like a very long time ago, and I’d been surprised to note while looking through past races that I hadn’t really raced a 10 mile at all in four years (not counting the Stook, as it’s too mountainy to compare). I hadn’t been passed by anyone since the race had settled, so the trick now was to try to hang on to something close to PB pace despite having no one to race - there was a guy a long way ahead who I would eventually pass, but for now it was just me and the road, and I kept plodding away, around the turn into the final third, some lovely downhill where I felt the pace picking up, strong, strong, can you do it? Average pace gradually getting back from 4:30 through 4:29, 4:28. I needed to see 4:27 before a PB would be on the cards, and there ahead, visible for about a mile, was the punishing overpass straddling the M6, just past the 9 mile marker. By now there were a couple of lads on my heels - I could hear them encouraging each other - and it looked like I’d be caught on the hill. But the Vaporflys are quite confidence inspiring on hills and I held the challengers at bay, then got some distance in between us on the downhill as the road snaked around a few long bends towards Kilbeggan again. I’d deep-breathed my way through a couple of dry heave bouts and was looking good at this stage, but the pace injection felt like it caught up with me here, and I was passed by the two lads with about 300m to go. Managed to pull off an acceleration over the last 100 or so and got one of them back, finishing in about 1:11:44. Results not very specific re gun/chip time, but I hadn’t quite made back the time from the deliberately conservative start, ending up about 12 seconds short of a PB.

But that PB was from five years ago when I was in great shape on the Boston countdown, so this is a good result, on probably a more difficult course in sparser competition. And of course, mostly off 5k training, and nothing close to a goal race.

I’ll take it!

Splits:

7:14 7:17 7:19 7:10 7:07 7:19 7:16 7:01 7:10 6:56

(A negative split, which I don't often do in longer races.)

• This week: 58k (36m)
• This month: 79 (49)
• This year: 2,110 (1,312)

Boards these days feels like a cosy old pub you liked to hang out in, but got dickeyed up when you were away on holidays. And the punters are staying away. Anyway, I'll stick with it for the duration of the upcoming half marathon block.

Week of 16 Aug

I’m running out of time to get some HM specific work in for the Galway Bay half, which may or may not happen. At this stage I am not optimistic but will do the work anyway. I’ll be using the last seven weeks of the generic 18-week Hanson Half Marathon schedule. This is not ideal, but after the prolonged 5k work and reasonably good mileage this year I think I should have enough general aerobic fitness to get away with it. And after Kilbeggan, which was effectively 10 miles at HMP, I think I have the strength.

Mon 16 Aug

Rest.

Switching rest days around as I was tired after the weekend’s hill and mountain runs. 

Tue 17 Aug

11k easy (61 mins)

8k on the schedule but I hooked up with M for this one and overdid the length slightly. 

Wed 18 Aug

Strength session: 4 x 2400m @ T+10s

Oops. I have an old spreadsheet version of the plan with target paces plugged into it. I didn’t spend much time checking this and there was an error - it sent me out at 4:17/k (6:52/m), which is more appropriate for a 90 min HM target than the 93 I am looking at. While I completed the session without too much trouble, I’ll try to be more careful with the rest of the schedule.

Splits (target 10:18):

10:17 10:17 10:15 10:17 

On the plus side, the session inspired confidence, even though the HR data it threw up is going to be meaningless!

This session on the Irishtown track, which is looking very tired. The new Cru clubhouse is impressive. Hopefully my own club’s plans will come to fruition before too long.

• This week: 30k (18m)
• This month: 168 (104)
• This year: 2,199 (1,366)

🔥🔥🔥

Week of 23 Aug

Although I am in half-marathon training, I am obviously a little discombobulated and/or confused, as I have also entered the National Masters Track and Field, where I will probably do the 800 and 1500. Races when you can get ‘em. 😉  

Mon 23 Aug

8k easy.

Hadn’t checked the plan, so this should have been seven miles. Oops, but no matter, was a couple of miles over last week.

Tue 24 Aug

Strength: 3 x 2 M (800 jog recovery)

Decided to combine this with the club summer series of 2 mile races (every Tues, open to all). There are two races, divided into sub-14 mins and 14+. As my target was 14, I originally planned to do the second one, but changed my mind during the warmup, thinking it wouldn’t be fair to rock up and showboat my way to a potential ‘win’, or worse yet, get dragged into a race with another sandbagger. So I just tipped along at the back of Race 1, passing a few souls in the second half because it would have been unseemly to be over the 14. The middle section was a little ropey, although this may have partly due to GPS issues in the trees - certainly felt like the effort was there. And it was good to finish strong in the third section, feeling there was more in the tank if necessary. It was after dark by the end, in St. Anne's - unusual for me to be out so late.

Splits (target 14:00):

13:46 14:05 13:57

There were a few presentations in advance of the race to the club’s first ever 4-min miler (Brian Fay), coach Feidhlim Kelly whose training group, Dublin Track Club has been making waves, and our Tokyo Olympian Sophie Becker, who was the honorary race starter. You don’t get that every day, and nice to see the club making sure these elites are introduced to the rank and file.    

Wed 25 Aug

Rest.

• This week: 25k (16m)
• This month: 245 (152)
• This year: 2,276 (1,415)

Week of 30 Aug

This week, throwing the plan out the window in the second half to run the National Masters at Santry. 

Mon 30 Aug

10.4k easy

St. Anne’s and Dollymount during the boy’s GAA training.

Tue 31 Aug

Strength: 3 x 2 mi

Have skipped forward a week in the plan having changed the target race (Mullingar), so the session is the same as last week. Again, I decided to combine this with the club 2-mile race. 14 min target per 2 mile segment so I went in the first race which is supposed to be for runners doing 14 mins and under. Found myself getting sucked in and sort of racing one or two fellow backmarkers, so we were off to a harder than necessary start. Second rep in St. Anne’s was therefor a bit of a slog, although I was reviving towards the end. Third rep on the seafront was more or less on target, allowing for some wind.

Splits (target 14:00):

13:28 14:15 14:12 

August total: 323 kms (201 mi)

Wed 1 Sep

Rest.

Thu 2 Sep

Speed: 2x400, 2x200

So no HM paced tempo this week. Swapped in a mini speed session I like to do when there’s a track race later in the week. Couple of 400s at mile pace, 200s at 800 pace. Forgot the watch so ended up having to do these by feel. All I can say is they felt difficult. I had set up my phone by the trackside with the stopwatch running so I know the 400s were at about 6 min mile pace. No idea about the 200s. 

Fri 3 Sep

8.5 kms @ recovery 

Very easy on the seafront. No musicians out this week.

Sat 4 Sep

No running. Dinner with some friends, where I was very abstemious and stuck to the zero alcohol Guinness. Not a bad beer as these things go - texture and taste is surprisingly authentic.

Sun 5 Sep

National Masters 800

Not much to say about this - I was off the pace from the start and lumbered home 4th M60 in 2:41 which is the slowest 800 I’ve ever run - even without specific training I would have hoped to be about 10 secs faster, based on past graded meets I've rocked up and done. On my own in no man’s land from about 300m in. Watching the stream later it was my own fault as I started far too slowly and never really got into the pack. Lucky not to collide with a runner at the cut in point as he nearly cut me off. At least I finished in front of the offender.  

National Masters 1500

This one wasn’t quite as bad - but 4th again in 5:32, still more than 10 secs slower than my PB from the same event in 2018. Again, ran almost the entire race with no one close enough to chase or push. I’m happy enough to have shown up and done the event. While the results were poor, at least that performance demonstrates that specific training works when you do it and shows you up when you don’t!

• This week: 60k (37m)
• This month: 33 (20)
• This year: 2,387 (1,483)

Thanks. I suppose 4th place in the category makes it look like I was in the mix - but the reality is I was a long, long way from 3rd in both races. Unfortunately not many run these events for the occasion itself or to make up the numbers, so if you’re not prepared you get exposed pretty badly. I would have been happy to walk away with a couple of decent times, but the severity of the track decline - even by my mediocre standards - was sobering indeed.

Not trying to be falsely modest here - it’s just the way it is. And I’m still glad to have run the event. Lining up for a race, literally next to a M60 world champion, and with another world class runner on the other side, doesn’t happen every day.

Haha, true, but as mentioned above I've still managed considerably better performances off little or limited specific training before. This one was just further off the mark than I expected, allowing for all that. But never mind, it's done and dusted and out of the system!

Thu 9 Sep

Tempo: 7 miles @ HMP

Hooked up with M again. Expecting this to be very tough, as it’s only the third MP run of the very short block. For a change, I was pleasantly surprised that the first half felt reasonably comfortable. The mileage, and the session from the other day, started to catch up in the second half and the last two miles were suitably purgatorial. I felt the pace was dropping precipitously but at this stage I wasn’t really looking at the watch much and just trying to stay reasonably close to M. In the end, his watch showed an average of 7:11 for the seven miles so I was happy to go with that number. Delighted to get through it. 

Fri 10 Sep

10.2 kms @ recovery 

Gentle trot through Marino and Drumcondra.

Sat 11 Sep

9.7k easy

Around the local loop in Donegal before watching the the All-Ireland. Quite enjoyed the game. The right result. 

Sun 12 Sep

Long run: 22.3 kms @ 5:40

Left the car charging in Killybegs and did a loop of the harbour then out along the neighbouring headland of Benroe. It’s an undulating and scenic road, and I felt great today. A few years ago, I stopped reading the Chi Running book when it mentioned something about being pulled along by the energy of the universe. Today, I could swear I felt that cosmic assist. 😮 

• This week: 83k (51m)
• This month: 115 (72)
• This year: 2,469 (1,535)

Jaysis, I mention how quiet things are, then go away for a few days and my log gets more action than it has in months - mostly baby talk! 😁

Well at least there are a few people still out there. And many congrats on the pending arrival, P.

Hijack away, it keeps the lights on!

Fri 17 Sep

8.4 kms @ recovery 

Down to the local Fairview Park for several laps of the parkrun course. I usually just cut through here on the way somewhere else so it was interesting to give it more time. Not everyone loves this park, which has some gruesome history, but it also has its charms. St Vincent has announced a concert here next summer, which will be a first. 

Sat 18 Sep

7.4k inc. Glen River parkrun

In Cork for a short break, and a chance to reacquaint with parkrun. We walked the 2k up the hills from the hotel and found the assembled runners, in a nice little riverside park. Just aimed for a good steady pace on the hilly course - which features one of the cruelest out and back sections I’ve come across yet, and you have to do it twice! We chatted briefly with the RD before jogging back down the hill. 

Sun 19 Sep

Long run: 15k easy

I was awake early after a fitful sleep. Cork is a noisy city - there was an aul lad drinking cans in a doorway across the road, roaring stuff like “Ye are Lucifers and not God!” at his companions. Anyway, out at dawn for an uplifting run along the Lee, Blackrock and some of the adjacent greenways, which are all being extended and upgraded at the moment. Brilliant to see, and I look forward to eventually running the Cork marathon again, on some of these routes. Loved this run.

• This week: 74k (46m)
• This month: 189 (118)
• This year: 2,543 (1,581)

Week of 20 Sep

Race week.

Mon 20 Sep - Fri 24 Sep

All easy runs, with a rest day on the Weds. Tapered, rested, hydrated. What could possibly go wrong?

Sat 25 Sep

Plan: Mullingar HM

Actual: Annoyed steady 22k

In retrospect, it all seemed too quiet as I parked up at 9:15, arriving just as planned for a race start of 10:30 AM, the time that has been indicated on the Mullingar HM website countdown clock for as long as I’ve been considering this race. I ambled up to the start line but it appeared I was so early they weren’t even setting it up yet, probably (I assumed) to keep Mullingar’s main street open to traffic as long as possible. I wandered around town to get some change for the parking meter, vaguely aware that there weren’t many runners about. None in fact. Must be a very small race this year, no wonder I was able to enter so late. Eventually got changed into battle gear and jogged up to the start line, taking a detour in search of the portaloos (none). Despite all these ominous signs, I was quite surprised to return to the Greville Arms to see not a soul about, just a lad dismantling the PA system that had been going earlier. Is this the start line, I asked. It was, says he. What do you mean, is it not starting at 10:30? I say. 9 o’clock, says he. Jaysus. Ah sorry, he says, and you must have been training all week.

If only it was a week. Bah.

I drove a few miles out of town and put in 7 marathon paced miles back along the canal, eventually joining the race route and passing the last six or seven finishers, all of them walking. I had the bib in my pocket and decided to collect the goodie bag just for the banana and granola bar, which I scoffed before handing the bag to a friendly old gent who’d asked about my race and commiserated when I told him my woeful tale. 

At least I got a decent long run in, with a few more steady miles on the return leg, and a few easy to finish off.

Even if I’d copped straight away that I was late, I don’t think I could have had a meaningful race, as I’d have been at least 30 mins behind the field, with probably no accurate chip time. I really should have paid more attention to the emailed race instructions, but at the same time, having the wrong time on your website and other listings is not very good form. The proceeds of the race appear to all go to charity so I won’t be kicking up a fuss or seeking any redress. And as someone pointed out, the other 500 runners all seemed to get it right.     

Sun 19 Sep

8.3k @ recovery

A few miles at Dublin Port, wondering what to do next. 

• This week: 60k (37m)
• This month: 250 (155)
• This year: 2,604 (1,618)

Like I say, it all seems so obvious in hindsight, but it was too late anyway by the time I arrived in town. I was a bit stressed by the need to find parking coins (have barely touched cash in years, and especially since the pandemic forced the cashless holdouts to convert) and didn't really consider the surroundings properly until I was parked up and togged out. Of course I discovered a bigger, emptier and cashless car park later, but that's another story!

Yes, I am considering Galway, although I deferred the entry. I'll be checking whether I can undefer, or else I might run with Ferris's bib, which seems to be available - assuming I can switch from M to HM. It's an option at least.

How about yourself? The weather looks like it won't be too bad. 😉

Week of 27 Sep

Reload! Race week (again).

Mon 27 Sep

I’m back in the office full-time from today for the next 12 months, taking up a writing project I deferred in January. Didn’t get a run in. Hopefully that’s not an omen.

Tue 28 Sep

7k recovery

A few miles down and around the port. Strangely enjoy running this odd location.

Wed 29 Sep

6 x 800 @ HMP

Having decided to reverse the Galway deferral, I asked the lads for a session suggestion as I didn’t want to just repeat the all-easy taper week on the Hanson plan. DD suggested this one, with “loads” given as the recovery period. 800m reps at race pace feel incredibly short when you’ve been churning out 5, 6, 7 miles, so this gave me a good bit of confidence. Took 5 mins between the reps. Enjoyable. 13.8 kms for the morning.  

Thu 30 Sep

8.4k easy

Hooked up with M for a few easy miles in St. Anne’s. Always a pleasure. Green with envy hearing about the Greek hols. I love Greece and can't wait to get back there.

Sept total: 279 kms (174 mi)

Fri 1 Oct 

No running. I’d planned to do a few easy miles with a few strides along @ThebitterLemon's Corrib riverside haunt, but we were derailed on the drive down by huge tailbacks from two accidents on the M4, turning the 2 hour journey into a near soul-destroying five hours. Got checked in just about in time to get a last order of fish ’n’ chips in the hotel restaurant. Pretty good feed, and Alf Tupper would have approved (cultural reference for old people there). Early to bed. Poor sleep as usual.  

Sat 2 Oct

Galway Bay Half Marathon (1:34:23 official)

Obviously after last week’s SNAFU I double- and triple- and quadruple-checked the start time every day this week, while enduring all the predicted wisecracks from far and near. Scoped the start area out while collecting the race number after breakfast. The marathon was underway and the setup looked good. Back to the base to rest and change before the unusual 12:15pm start. Decided on a change from the usual gear, wearing the Sanctuary Runners singlet which is softer and a better fit than the club gear.

Warmed up with a few dynamic stretches and strides along Nimmo’s Pier, before lining up a bit closer to the front than usual in the well spread-out pen.

The course consists of a short lap around South Park and then two longer laps along the main Salthill road out to the golf course and back on the coastal footpath. The breeze was manageable enough at first, a headwind on the outward leg giving way to a nice helping tailwind back towards the start. The short lap went smoothly enough, and I noticed right away that I needed to rein it in as the pace felt so easy in the first few miles, always a good sign for me. Heading into the second lap I started feeling the wind as the field started to thin out so I gently accelerated to join a group of five or six runners ahead, mostly from Westport AC. The pace was bang on so I thanked my good fortune and tucked in. Slightly taken aback to see some of the Mayo contingent start fiddling with gels, only about three miles in, but I was glad of the cover through Salthill and on the unadvertised fairly long drag/hill up to the turnaround point at the western end of the course. As the tailwind kicked in, all was in good shape pacewise, but I noticed the group was starting to slow a little, so soon after the five-mile point I made a decision to push on, knowing the conditions would be ideal for the next couple of miles. Passed a few runners on the coastal path, starting to enjoy myself now, reminding myself to not let up in the middle third, get to the end of the lap on time and see how things are feeling. For a while I had the impression I was getting well ahead of the pace, maybe because of a couple of poorly placed mile markers. I reminded myself not to be too dependent on the average pace (4:28/k) showing on the watch, which was possibly a little off in terms of elapsed distance, although I was doing my best (unlike many runners around me) to run a good line through the long bends.

A great shout from the mrs and her Galway friend who’d come out for the entertainment as I faced into the final lap, now with far fewer runners around than earlier, and unfortunately fewer options for cover. I joined two lads just as they decided to take turns into the wind, but the lead fella (Yellow shirt) just ran off into the distance. I tucked behind Purple for a bit, then went in front to take a turn but he seemed to take umbrage at being passed and just went around me and accelerated away (for now 😉). So I was in no man’s land, facing a freshening breeze in mile nine and ten, with the hill to negotiate as well. Past Blackrock, the drag / wind started to really take a toll and I noted a slow (marathon pace) split flash up on the watch. Shite. I was starting to slow badly, and my less than stellar uphill form wasn’t going to help. A big tall lad bounded past but didn’t get too far in front, as I eyed the ground and just tried to keep the feet turning over as the hill ended at last, giving way to a sharp downhill through a kind of laneway back to the coastal path. I passed Purple easily on this downhill, drawing alongside Tall fella as the tailwind started to kick in. The average pace on the watch suggested I was forty or fifty seconds off target by now, thanks to the difficult patch, but I was still feeling strong as the run for home got underway in earnest. Tall lad was in close proximity. His elbows seemed a bit wider than necessary and although the pace had picked up considerably, I decided to put the eggs in the basket and make a break for it.

Thus began two of the most exhilarating miles I’ve ever had the pleasure to race. I was passing runner after runner in the business section of the race, kind of amazing myself at how strong I was feeling, in a part of the race where I’m usually really starting to hurt. A spectator (who looked like she’d probably just run the marathon herself) gave me a terrific shout “Body strong, wind at your back”. Kept reeling them in, as the average pace on the watch kept dropping back towards the target. Jaysus, this was just great. Passed another Westport runner who moaned and stopped to walk just as I went by. He and his clubmate, now just ahead, had been way in the distance earlier, and I passed her too as she took too wide a berth around a park stroller with a loose dog. The finishing area was now in sight and I continued reeling them in, finishing like never before, closing now on Yellow. And there was the mrs and friend, shouting me on, "Pass them!". This unfortunately clued Yellow into my presence and he injected enough pace around the final turn to hold me off. I could see the clock now, counting over 94 minutes and agonisingly past my old PB time as I closed in, passing yet another runner in the short finish straight before crossing the line in what turned out to be 51st place.

Such a blast, those final miles, and I didn’t even have to take the customary recovery position or pukey moment in the finish area, as I ruefully realised I’d left just a little bit too much in the tank. Oh well. It was worth it for the finish.

Four out of last five HMs (including last year’s TT) have been in the lowish 94:xx region, typical of the distinct plateau at all distances that's been apparent over the past few years. But sometimes the performance feels better than the numbers, and this was definitely one of those days.

Previous PB: 1:34:17 (Charleville 2017)

Target: 1:33:59

Actual: 1:34:23

51st position (of 693). 2nd M60 (of 12)

Age grade: 76.6% 

VDOT: 48.3

Verdict: 6 bloody seconds. 🙄 But Bohermeen 2020 monkey off the back.🤩

Sun 3 Oct

No running, just some junior parkrun volunteering (plenty of talent in the jr generation) and an afternoon watching the Road Relays. Good day for the club, but a disappointingly small number of teams this year, probably inevitable with the timing and short notice.  

• This week: 51k (32m)
• This month: 22 (14)
• This year: 2,655 (1,650)