If... the Unforgiving Minute

Did my long tempo run last Saturday. Plan was for around 10K in 40 mins but I did not work out my route properly so ended up a little short. I had done a similar run two weeks before and clocked 13:40 for the first 3.75K loop - this time it was 13:39. Last time the 2nd lap was 14:08, this time 14:07. I amazed myself with the consistency, especially as I was running by feel and not checking my watch regularly. This time I added an extra ~1.5K in 5:20 onto the end to give 9K in 33:06 for an average 3:41 /km or 5:55 /mile. That's just outside McMillan's estimate of my 10 mile pace so it is probably a good threshold run and an indicator that I am in similar shape to when I ran my last 10K in October in 36:30.

The plan for Tuesday was another 2x 1min time-trial off 3min recovery but with storm-force winds forecast I was prepared to be flexible and do this session whenever the weather was suitable. The other session I had planned was a repeat of last Thursday's 16x 300m (58") [60-90"].

I ended up doing the 300's on Tuesday in similar windy conditions to the previous Thursday. Actually it probably was worse, with driving rain at times as well as wind. The weather played a part in the rep times averaging 55s (3s faster than last week) with all under 58s but the recovery times slipped by 10s to 1:36.

Thursday was calmer but colder, I felt a bit tired from Tuesday's session and a bad night's sleep in between but gave the time-trial a go anyway. I covered 400m in the first minute, the second one was 371m - almost exactly the same distance covered as the last time I did it 4 weeks ago. I had hoped for better but do not want to put too much store in a run like this anyway - there are so many variables involved. I did 2x200m to finish in 31.2 & 32.3s. Felt a tightening in my right calf as I started the 2nd one, which I ran through but it was enough to warn me to stop.

I will do a 5K Santa run on Sunday morning. I don't really have a time goal for this one, just run hard and try to compete with all but the fastest guys. With a 16:54 October PB, I will be happy with 17:xx for now.

Back to 6x 200m on the track, like I did two weeks ago. Again I ended up running in the dark but I could still make out the track markings so I kept it going. Evening was calm but I was dripping wet before my first rep. First one was just under 29s and kept the rest under 30s. I reduced my recovery time a bit and over the next few weeks will continue to bring that down as I try to hold my speed.

Later this week I have planned another track session but I may end up doing it on the trails as Christmas closes in. Although I am off work for "the holiday season", I find it harder to maintain the running without the daily routine. Last year I missed a few days after Christmas with snow on the ground and frozen pipes. This year should be easier on the weather front so its just about discipline. I don't have too much problem with putting on weight - I can avoid most of the sweets and treats but mince pies are a danger!

I said at the end of my 2011 season that I would focus on shorter stuff for 2012 and that is still the plan. I am reasonably happy with how my speed development has gone over the last few weeks - no adverse reaction even if I have not seen any huge improvement either. I will try out over a shorter distance early in the new year and make my plans from there. I have drafted some targets for 2012 which I will post here in the next while as soon as I firm them up.

Got out for a tough session Thursday morning before a day shopping - don't know which was worse. I had planned 600s but found it easier to measure out 800m so went with them instead. Distance was not exact and route was downhill so times were better than expected, but just as tough.

First one was 2:05, followed by 2:10, 2:11 & 2:19. During each one my body shouted stop - it took all my mental strength to keep going. For the third one, I had to trick myself by saying I would cut it short and just do 3, knowing well I had to go back to pick up my hat and gloves anyway. The fourth one was just as painful but slower. I took a full recovery between each, and I mean FULL - a walk/jog back the same distance.

Had one mince pie for recovery no cream but still 300 odd kCal, probably half of what I burned up on my session.

As I have said here previously, my plan for 2012 is to focus on shorter distances.
First priority is to stay injury free and run as often as I can.
Second to improve times at all distances from 800m to 5K.

At the end of my 2011 season, with hindsight I was accused of setting "soft" goals (thanks Woddle).
They probably were soft but I did also have stretch goals which I achieved but did not publicise until just before each race. This time around I will set goals for the first half of 2012 and then review based on how I get on.

These goals are about setting a baseline for distances that I have rarely done before so hopefully they will end up looking a bit soft in hindsight too. The 1 mile and 3K goals are based on the "Big 8" targets discussed on this forum and also a few seconds better than McMillan suggests based on my 5K time. The 800m is the one that I would really like to push and is the most difficult of this lot - McMillan suggests 2:12 and 4s more is a lot at that distance!

I am not sure how many opportunities I will get at any of these distances (except 5K, which should be easy to find) over the first half of 2012 so I won't worry if I don't get a chance at them all. I am hoping to get in an 800m early in the year to see where I am at and then try to progress from there.

Distance| Current PB|PB Year|Target1
800m| 2:25| 2008| 2:08
1500m| 5:07| 2009| 4:30
1 mile| 5:16| 2011| 4:50
3000m| None|| 9:40
2 mile | 11:33| 2011| 10:24
5K| 16:54| 2011| 16:50

Met up with the club for a 5K trail run this morning. The email said "this is most definitely NOT A RACE" but wherever 10 or more runners are gathered for a run it becomes a race, no matter what anyone says. The lead group had started while I was still at my car thinking about whether to wear my hat and gloves or not, and I never saw them again.

I contented myself with working my way from the back of the field and meeting people along the way, pushing a bit on the uphills, relaxing on the straights and letting go on the downhills. Generally I felt a bit heavy and not very smooth - I will have to weigh myself in the morning as I suspect I put on a few Kg over Christmas. 5K in about 20 mins - I never started my watch but a good chance to meet up with people and pay my club membership.

I could get no takers for a second lap, so I headed off on my own taking a slightly longer loop to get to the same elevation and getting back in 24:53 for about 6K. By now I was finding a rhythm so I kept going for another 24:47 - I like that kind of consistency and besides I needed to burn off the pounds.

Back to my normal sessions tomorrow, hopefully the track is open even though the students probably are not back yet.

I had planned to do Tuesday's postponed 800m session on Thursday but I was tired (from non-running activities) before I started so I knew it was at risk. I decided that I would sacrifice volume for quality.

After a good warm-up, the first 800m went fine in 2:22 going through the first 300m in 49s. It was good to be back on the track, even though there was still a wind blowing but nothing like the hurricane earlier this week. I took a full recovery and set off on the next one, but once I saw 53s for the 300 mark, I cut-it short at 1:12 for 400m. After a 2min recovery, I did a 30.8s for 200m, then doubled the recovery and the distance to finish with a 70s 400m.

I will ease back a bit over the next few days to recover and hopefully have a bounce back in my stride in a week's time.

Plan for Tuesday was 2x 4x 200m reps at 800m pace (30-33s) with 200m jog recovery, a full recovery after the first set and then same again. The track was wet but the wind was light so good enough conditions with spikes. The first one from a standing start was just under 28s, then the next 3 were 31.3, 30.2, 31.2 with recoveries at 82s. I started the second set with another sub-30 then kept them even: 29.4, 31.0, 30.7, 30.6s and slightly slower recovery at 88s average.

Plan for the rest for the week is for easy runs, followed by some fast strides. I am doing a 800m race at the weekend, my first one in a long time so it's a chance to see where I am at before I refocus my training again for 2012. I am a bit apprehensive as I don't know what sort of shape I am in or what tactics to adopt but still looking forward to it.

T runner wrote: »

Best of luck. What race is it? Do you know the field or where you might be? You have good speed so you might be able to finish with a fast 200. Best of luck.

Thanks T,
Race is masters in Nenagh so a tight track but no weather concerns!
Last couple of years, 2:08-2:10 would put me in the mix.
But you never know who will turn up and be capable of sub 2:05.
Will try to stay in control and not to get too hyped about it.

2:12.46 for 800m and 1st place in M40. Not the race I expected but can't be bad. Report to follow.

For anyone who does not know, Nenagh has been the only real indoor track in the country for over 20 years. It's coming to the end of its current lifetime now unless it gets a face-lift but it's still the best available. Hopefully next year the new indoor facility in Athlone will also be available. Nenagh is a tight, 4-lane, 200m banked track - I had forgotten how steep the bank was until I did a few warm-up laps and nearly fell over striding around the bend.

I was down for the 800m and I am in the V2 category for oul lads aged 40-44. They started the M35 & M40 races together, with 9 of us lined up for a curved start straight into the bend. The 4 on the inside were the M35s and I tried to take in the faces and singlets so I would know who I was not racing. From the beep, there was the usual bit of pushing to get into position - nothing too physical but I was happy to hold my own as one of the smaller runners.

Down the back straight Mick Kehoe took the lead and led unchallenged to win the M35 category. One of the M40 guys from Middleton AC made his way into second place and I slotted in behind him. At some point another M35 moved ahead of us both, at least I thought he was M35. At the first lap, I heard the times as 33-34s, slow but not surprising with all the settling in. Going down the back straight for the 2nd time, I thought "this is too slow" but held back as the Middleton guy was still in striking distance. I heard the lap times again but have forgotten them now but I remember thinking, "that is slow", no matter.

Third time down the back straight, I thought "this is tough" - the pace must have picked up, race on. On the bell I did not hear the splits, down the back straight I closed in on the guy ahead and as I came off the bend found another gear. The home straight is only about 50m but can be deceptive - I was caught in a 400m finish as I faded here a few years ago. This time I moved passed the leader relatively easily. Suddenly I had a flash of panic, maybe one of the M35 guys ahead is actually M40, so I dug deep and chased the nearest one down, just drawing level with him on the line.

In the end I finished in 2:12.46, comfortably ahead of second place in 2:13.17, with third in 2:14.82. The guy I chased down was the second M35 and was given 2:12.44 so I did not actually catch him but it was worth making the effort. I was happy with the win, although in the last two years' the winning time was 2:08, and those two guys were not there. So it was not the race I had planned or expected, I would have liked to have run faster but winning was more important and you can only beat those that turn up. I still do not know how fast I could go over 800m but it's given me a confidence boost to stay at it and find out.

Overall the National Masters is a very enjoyable event, though the standards vary from year to year and event to event. There was an Irish indoor W35 record in the long jump, an attempt at one in the M55 400m and some strong performances in several events. The atmosphere is unique there, competitive but friendly and lots of useful advice dispensed. There are plenty of O-35s on here who would enjoy and benefit from taking part, I'd recommend it.

My plan for this phase has been to keep it relatively easy and re-build some endurance. I did plan a few low-key races and tempo runs also to stop me getting lazy. Sunday I felt good on my long run and bounced up a few big hills as part of a 20K+ run @ 4:30 /km pace. Monday was a full day travelling and although I still felt tired, I wanted to up the tempo a bit Tuesday. I also wanted to try out my Puma Faas 300's that I picked up for €40 before Christmas.

So tempo run it was: 5.18 km in 19:11 = 3:42 /km or 5:58 /mile
First lap was 9:34, second lap was 9:37 - nice and consistent.
I was not watching the splits as I went, just trying to stay on the nice side of comfortably hard on a road loop with a few ups and downs.

I took 5 min recovery then a 3:59 Km; 70s recovery then a 3:48 Km on the dirt track around the football pitch.
Happy with that, got some good pace work without dipping into the reserves.

Also liked the Pumas - they feel faas man :cool: - nice and light like my racing flats but with a bit more cushioning. Only downside was a hot spot under my big toe on the right foot which turned into a blister later. Hopefully I can solve that with the right socks and adjusting the lacing 'cos I really want to wear these a bit more. They fit nicely into my current rotation (ideal for tempo runs and long intervals on the road):

Adidas Response Cushion for long runs
Nike Lunarglide for medium/easy runs
Puma Faas 300 for tempo runs
Brooks T5 for racing
Asics XC spike
So one of each major shoe brand coincidentally, maybe I will add in a pair of Saucony or Mizuno at some other time. I will be looking out for something to replace the Adidas before long and maybe a lighter spike shoe but only if the price is right.

menoscemo wrote: »

Saucony Kinvaras are the business. You can use them for pretty much everything. I picked up a pair of those faas300 for €25:eek: just after christmas. I've only used them a few times but they seem like a really nice shoe.

I have my eye on the Kinvaras too, lots of good reports but I don't see them hitting the discount rail in the forseeable future.