If... the Unforgiving Minute

dna_leri · 06-07-2012 08:18AM

Sunday I did 4x 1M on a hilly course in average 6:15 off 3:30. Right now this is more of a maintain strength session. This time last year I did a similar session in 6:17 with 6 repeats off 4 mins, which was a killer 10K prep session but I know I'm not in that sort of 10K shape now.

Tuesday was 10x 400m reps at around 3K pace. I had some company for the first few as the rain started, by the third rep I was soaked through and by the eighth one I was sloshing around on my own on the track. Times were 1:17, 1:17, 1:14, 1:16, 1:15, 1:13, 1:15, 1:15, 1:16, 1:12 (average 1:15). This was by far the slowest of the last 5 times I have done this session but it still felt a good workout so I am not going to over analyse it. Recoveries were 200m jog in average 1:23

Thursday's plan was 500m at 800m pace (80s) followed by 100m walk and 200m flat out (sub 30s). This was my first time doing these so I did not know how many I could handle, I guessed 2-3 with full recovery. Conditions at the track were good and the first one went well: 81.0s for 500m, 46s recovery, then 200m in 29.6s. I took full recovery (11 mins) changed into racing spikes and did a similar set in 80.6, 47, 29.5. After another 9 mins I was ready to go again - no matter how long I waited the recovery was not going to get much better. But within the first few meters both my calves cramped simultaneously. Sometimes I can run off a slight calf cramp but not this time. I was tempted to try again or even just do the 200m section but it probably would have been below par anyway so I decided to play safe and quit. I took a long cool-down jog and did not even feel a twinge so I think it was just a build up of lactate in the muscles.

I am not sure when I will race next, there is a 1500m on next week but I do not know if I can juggle my work around it. Other alternatives are an 800m the following week and I am hoping to make another 800m at the start of August.

dna_leri · 11-07-2012 01:56PM

Sunday, I did a longish run (about 16K) with a 13 min tempo at 3:39 pace /km and the rest easy. My left knee has not been great for a while but I felt better after this.

Tuesday's plan was a 1500m race in Galway as long as I could get away from work early. It was my first race over this distance in 3 years so it was always going to be a PB as long as I finished - last time out was over 5 mins. I was hoping I would manage about 4:30 but decided not to do a solo time trial and instead race against whoever was prepared to take up the running.

There were four entries I think in the masters race (including Speedy44) so we all started with the seniors and juniors. The weather was once again favourable in sunny Galway but it was good to have a bit a shelter from the wind and draft off other runners. I had to keep reminding myself to tuck in to the inside lane and not run wide. The pack stretched out quickly and a few guys went off the front and a group formed behind them - I hung in at the back of this. I went through the first lap in 71s, the next one was 73s (2:24 - on plan for 4:30) and same again for the third (3:37 - 1s down on plan). The group was splitting up now and I had picked off 1 or 2 of them. I knew if I pushed I could get under 4:30 from there. I picked off one guy down the back straight and I think another one around the bend and with a 52s final 300m I got home in 4:29.3 as first master.

I think I was 4th overall but the winners were well ahead in around 4 mins.

Afterwards I realised why the 1500m is regarded as the blue riband of track running. It's the perfect mix of aerobic and anaerobic running, you need to maintain concentration and run your own race but still follow any breaks. It really is a classic distance that I could get to enjoy, although the 4 lap symmetry of the mile (with the exception of the extra 9m) makes that even better. However 800m is probably still my best distance for now, although I would hope I could knock a few seconds off this 1500m time the next chance I get.

To finish I took part in the medley relay about 15 mins later with lactate still in the legs. I took the baton in 2nd place for the 800m leg, by the time I got into my stride I was at least 20m down on the lead team. I was tempted to put the foot down and try to quickly close the gap but I was afraid he would pull away as soon as I caught him. Instead I slowly reeled him in. With about 300m to go, I was just a few steps behind and came up on his shoulder on the bend. I accelerated down the home straight to give the team about 10m lead into the third leg which they comfortably maintained. There were no PBs set for 800m, I don't even know the time, I guess it was more like 1500m pace but the effort was high and it was good to be able to kick off the bend.

My main reason for running these races is to get some race practice and a chance to try out different tactics. Last time out in the 800m it was front running, this week more about kicking off a slower pace and I am satisfied with how it worked out. Hopefully I will get another 800m in a few weeks maybe at the Dublin Graded Meets.

dna_leri · 13-07-2012 10:07AM

After Tuesday's race, Thursday was relatively easy. I did 18x 100m in average 17s with a 100m jog recovery in just over twice the rep time around 35s. Generally I felt ok, a few niggles and aches and heavy legged during the cool down but form was good through the main session. The pace was between 800 & 1500 but for only 100m it is not really stressful and more aerobic.

The next few weeks will be mostly faster stuff - 400s at mile pace; 200s at 800m+ pace.

dna_leri · 18-07-2012 08:21AM

I kept it "easy with strides" since last Thursday and then back to 400s on Tuesday.
Based on my 1500m race last week, I should be able to do these in 72s.
Back in May I was hitting 72.5 average for 10 reps but even then they varied from 66 to 77s.
Two weeks ago in the rain I struggled to hit 75s average.

Yesterday the track was wet again and I was on my own and I realised these are much more difficult without someone to chase down. For one rep when I had a group doing a different session just ahead of me I hit 71s comfortably. The sequence went 72, 73, 74, 74 ,73, 74, 71, 72, 75, 70 to give an average just over 73s, although there was still too much variation, especially in the last two. Recoveries were 200m jog, averaging 96s but again not consistent - first one was 75s, last one over 2 mins.

Speedy44 · 18-07-2012 08:26AM

dna_leri wrote: »

I kept it "easy with strides" since last Thursday and then back to 400s on Tuesday.
Based on my 1500m race last week, I should be able to do these in 72s.
Back in May I was hitting 72.5 average for 10 reps but even then they varied from 66 to 77s.
Two weeks ago in the rain I struggled to hit 75s average.

Yesterday the track was wet again and I was on my own and I realised these are much more difficult without someone to chase down. For one rep when I had a group doing a different session just ahead of me I hit 71s comfortably. The sequence went 72, 73, 74, 74 ,73, 74, 71, 72, 75, 70 to give an average just over 73s, although there was still too much variation, especially in the last two. Recoveries were 200m jog, averaging 96s but again not consistent - first one was 75s, last one over 2 mins.

agree that its a lot more difficult on your own.
We did similar session a couple of weeks ago off 60secs in about the same average. Based on our 1500m's I would imagine that you would be able to be able to go a second or 2 faster, or maybe I'm just forcing it too much, although it didn't feel that way

dna_leri · 18-07-2012 08:32AM

Speedy44 wrote: »

agree that its a lot more difficult on your own.
We did similar session a couple of weeks ago off 60secs in about the same average. Based on our 1500m's I would imagine that you would be able to be able to go a second or 2 faster, or maybe I'm just forcing it too much, although it didn't feel that way

I would not be able to hold that pace off 60s even with a group. I guess that points to a weakness in my endurance/strength, probably why the 800m suits me better.

Krusty_Clown · 18-07-2012 09:20AM

Hi dna_leri, any tips for running an 800m? e.g. an overall strategy for the two laps? Racing flats or XC spikes (with 6mm spikes)? Stopwatch and check splits every 200m? Any other tips, given that I'll be heading into the event without any specific training? Thanks!

dna_leri · 18-07-2012 09:41AM

Krusty_Clown wrote: »

Hi dna_leri, any tips for running an 800m? e.g. an overall strategy for the two laps? Racing flats or XC spikes (with 6mm spikes)? Stopwatch and check splits every 200m? Any other tips, given that I'll be heading into the event without any specific training? Thanks!

I would say, get out hard and get into position down the back straight, tuck in behind a group if possible. There will probably be someone calling the splits at the bell, don't worry about your own watch. You should expect to run the first lap faster than the second, maybe 66/69 for a 2:15. The next 200m after the bell can be tough, hang in there. Hopefully you have someone ahead of you to pull you around the final bend, come off the bend at full speed and slow down less than every one else! Try to lift your knees and pump your arms over the last 50m.

If the track is wet, definitely wear spikes. If not it's a toss up depending on which pair is lighter and more comfortable. All things being equal, I would tend towards the spikes as they are more likely to keep you up on your forefoot.

I presume you are doing the Dublin graded meet this week?
I will probably do the next one. How does it work with the grades there, do you pick your own or are you graded according to your expected finishing time?

Krusty_Clown · 18-07-2012 11:32AM

dna_leri wrote: »

I presume you are doing the Dublin graded meet this week?
I will probably do the next one. How does it work with the grades there, do you pick your own or are you graded according to your expected finishing time?

I can't say with any certainty how it generally works, but when I was there a couple of weeks ago, you fill out a registration form, pay your money, and then sign/tick another sheet to declare your intent to run in a specific event/grade. I'd check the results from a previous meet to get a better idea (which firmly convinced me that I'm a 'D'!). Here's the results from graded meeting Number 4, which includes A-D. *Edit*: Here's results from last year's 8th meet, separated into grades. A little more useful.

BeepBeep67 · 18-07-2012 12:30PM

dna_leri wrote: »

I kept it "easy with strides" since last Thursday and then back to 400s on Tuesday.
Based on my 1500m race last week, I should be able to do these in 72s.
Back in May I was hitting 72.5 average for 10 reps but even then they varied from 66 to 77s.
Two weeks ago in the rain I struggled to hit 75s average.

Yesterday the track was wet again and I was on my own and I realised these are much more difficult without someone to chase down. For one rep when I had a group doing a different session just ahead of me I hit 71s comfortably. The sequence went 72, 73, 74, 74 ,73, 74, 71, 72, 75, 70 to give an average just over 73s, although there was still too much variation, especially in the last two. Recoveries were 200m jog, averaging 96s but again not consistent - first one was 75s, last one over 2 mins.

What's you thoughts on standing versus jog recoveries, I like to keep moving, but can experience recovery drift like yourself. Maybe standing recoveries could keep you on track, something like 400's in 72 off 2:45 (93 sec recovery)?

dna_leri · 18-07-2012 01:25PM

BeepBeep67 wrote: »

What's you thoughts on standing versus jog recoveries, I like to keep moving, but can experience recovery drift like yourself. Maybe standing recoveries could keep you on track, something like 400's in 72 off 2:45 (93 sec recovery)?

I think jogging improves the recovery. I find even with a group the times drift unless there is one person there cracking the whip (or not fully pushing themselves).

I did deliberately drag it out the last one but even without it, the first 4 recoveries were 1:26 v's 1:40 for the next lot, so definitely drifting. I can see how standing still or walking around keeps you more disciplined so you are just watching the clock. In the end I suppose it comes down to self-discipline and also deciding which is the more important: hitting the rep times or the intervals. Next time I might try it off a standing/walking recovery.

dna_leri · 20-07-2012 08:32AM

For my speedwork yesterday, I went back to a session I did a few weeks ago: 2 sets of 3x200m at 400m pace with 2 mins between reps and 5 mins between sets. Last time out I averaged 28.9s but I felt I could push a bit more this time. As per the last time, there was a breeze blowing across the track which was in my face for the first 50m but more with me than against me on the straight.

I was in racing spikes and all my starts were rolling, so I jogged in from 10m and hit my watch on the line. The first one was 27.3 - nice. For the rest they were more consistent than I could have hoped for: 28.3, 28.2, 28.2, 28.2, 28.1 to give me an average 28.0s. The recoveries were all under plan, so definitely happy with this session. I had planned to do this a few more times in the coming weeks but I am afraid to now because I will only feel bad if I'm a few tenths off. Maybe I will try with standing starts for a change.

dna_leri · 23-07-2012 07:59AM

I could not find my watch on Sunday as I headed out for my run so rather than waste time turning the house upside down, I decided to run naked, well at least untimed. Plan was for 4x 1 mile at tempo pace with good warm-up and cool-down.

I had measured out the distnce previously. For the pace I concentrated on effort and tried to interpret what "comfortably hard" should be. My eye kept wandering to look at my watch, especially as I neared the mile marker. I think I got the first one right in two hairs past a freckle. The second one was a bit slower, probably three hairs past a freckle. The third was about the same as I noticed the wind had picked up, or just I had not felt it before. The fourth one was better, similar to the first. Recoveries lasted until I felt ready to go again but I would guess I had similar heart rates at the start of each rep.

I probably won't run watchless again until I misplace my timepiece once more.

Timmaay · 23-07-2012 09:51AM

Krusty_Clown wrote: »

Hi dna_leri, any tips for running an 800m? e.g. an overall strategy for the two laps? Racing flats or XC spikes (with 6mm spikes)? Stopwatch and check splits every 200m? Any other tips, given that I'll be heading into the event without any specific training? Thanks!

Krusty, the only advice I'd add is that for a distance runner, your 1st 800 is going to fly by, after the race you will be like what the hell happened, how is it over so quick! You really really need to concentrate, 1st lap should feel relatively comfy, just sit in with the group and dont worry about any crap that might happen like lads barging through etc. 450 to 600 is really where you need to concentrate most and work hard, your legs will be on fire and want to stop, but its the last lap already!!, only 300m to go, so keep focused, try to hold form as long as possible and don't be afraid to hurt yourself! But main thing is keep focused and remember that its an 800, only 2laps, alot of distance runners by accident run an 800 like the 1st 800 of a normal distance race, its anything but that, you really need to be wide awake and be ready to push yourself!

dna_leri · 25-07-2012 08:16AM

My original plan for Tuesday was for split 700's as I did three weeks ago but at the last minute I changed to 10x 400m for a few reasons but mainly because I would have company for that session. I eased into the first one in 76s, followed by a couple of 73s, then 72, 71, 70. It would have been nice to continue the pattern but unrealistic. The last four were 72, 71, 73 & 66s. I felt good after the last one and probably could have done another, though not at that pace. That's the 8th time I have done this session this year and although it was the fastest, the recoveries were also the slowest. I will take a break from them for a while now.

dna_leri · 27-07-2012 07:52AM

I repeated my speed session from last week on Thursday, 2x3x200m at 400m pace with 2 mins between reps and 5 between sets.

I changed from a rolling start to a standing start and my average time dropped from 28.0 to 28.5s. I also kept the range narrow with all reps between 27.9 & 28.9s. The slower pace was not just down to the start - the legs were still feeling the effects of Tuesdays session. I have been struggling with tightness in my right calf which was helped by some SMR, which felt more like S&M. Though the calf held up well while running yesterday, I will take it a bit easier for a few days.

dna_leri · 31-07-2012 09:07AM

On Sunday I did 4x1M same as last week, this time with a watch in 5:35, 5:47; 5:40 & 5:53 on an up and down trail with average 2:16 recovery. The wind was swirling but seemed more against me in the even numbered reps which showed in the times. The first one was a bit fast and the last one a bit slow. Tagged on a few good recovery miles.

I kept it easy yesterday with 10x100m in around 16s off 40s recovery, in preparation for an 800m at the Dublin Graded Meet on Wednesday.

dna_leri · 02-08-2012 08:49AM

I did one of the Dublin Graded Meets last night for the first time. I ran a 4s PB with 2:08.2 hand-timed in Galway 800m five weeks ago so that was the target. That race had been a bit of a time trial so I was hoping the competition would push me on here.

The journey up was a bit of a b0ll0x - I made a bad choice of route coming from work but I had left plenty of time so I was still early. I have been having a few problems with my lower right leg recently and I changed the insole in my shoes which seemed to make things worse as I drove and my foot felt tight when I arrived. It loosened out a bit in my warmup but not 100%. Ok excuses over, on to the race.

There were two grade C races, I was in lane 1 for the second one. I had two Galway guys outside me, a legendary master runner in the middle, a couple of Donore guys and a Tallaght runner near the outside. I got out quick as usual, but I particularly did not want to get caught in the inside. After the lane break, the Tallaght guy was leading, followed by the Donore lads and I was next. We went through 200m in about 28-29s.

It was still the same order at the bell in 62-63s. When I PB'd recently, splits were 29s, 62s so it was about the same. I bumped against one of the Donore guys coming into the back straight as I tried to go with the Tallaght lad. With 200 to go Tallaght man pushed ahead and the older Donore guy (I found out later he is V1 master) came past me into 2nd. I did not have anything left to respond with but I finished as strong as I could in 3rd, well enough ahead of the young Donore guy. I got an unofficial time of 2:08.2 (equal PB) which I was a bit disappointed with but later that turned into a 2:07.98 electronic time - not a big improvement but nice to get under the 2:08 which was the target I set myself at the start of the year.

A coach from my club (an experienced 800m guy) pointed out a few things afterwards that I could improve on. Coming into the home straight for the first time, I should have tucked in better behind the leaders and got some shelter from the light breeze and ensured I ran the shortest line. Also on the third bend, I should not have been coming around the outside where I could get bumped, again the shortest line would have kept me out of trouble. Although I was happy the bump did not put me off my stride, I realised it's all about getting to 600 or 700m with minimal energy wasted. Those tenths of a second can matter and it's no good having speed if you don't get to use it in the finish. It was good to get critical feedback.

I got to meet a few familiar faces at the event including Pisco & Krusty who also ran the 800m. Although it was nearly midnight before I got home, it was a good meet, well run, good conditions, competitive races [the 200m grade A was won by Steven Colvert comfortably ahead of Dara Kervick and Brian Murphy] and I got a PB and race experience which was the real reason for doing this. Masters are in just over two weeks, so I'll recover, do one more hard week then taper.

Krusty_Clown · 02-08-2012 09:03AM

Good to meet you again and well done on the third place, in stiff competition. I watched your race and it was good to see how an 800m should be run. Nice that you have a couple of simple strategy fixes to improve on your performance. Far easier than training!

dna_leri · 02-08-2012 12:53PM

Krusty_Clown wrote: »

Good to meet you again and well done on the third place, in stiff competition. I watched your race and it was good to see how an 800m should be run. Nice that you have a couple of simple strategy fixes to improve on your performance. Far easier than training!

You sayin I don't train, eh? Just because I don't do 80 miles a week, doesn't mean I take it easy.

Only joking, thanks for the compliments but I would not set myself up as the model of how to run an 800 - I have a lot to learn. In the short run up to my focus race, it's good to have something I can still improve on.

However the other (harder) approach is to improve my aerobic strength so I arrive at 600m with more left in the tank. If I want to get to the 2:05 range, I will need to work on that in the medium term. Probably that means logging more quality miles, which is my weakness.

dna_leri · 14-08-2012 08:33AM

Time to catch up on the last weeks training, while I have been off work

Sunday 5th: 4k warm-up followed by 1 mile in 5:47, then half mile in 2:39 after 2 min break, next 400 in 62s after 3.5 min recovery. Finished with 2 x200m in 28s off 3 & 3.5 mins. 3k cool down. All distances approx on trail.

Tuesday 7th: another session off the track, this time on the beach, but you have to fit them in when you can. Sand was firm but I was not getting as much back as I would on the tartan. Plan was 2x3x200m. After a good warm up, and a couple of 100m strides, I marked out 200m. On the track I was doing 28-29s, this time the sequence was: 30.6, 31.6, 31.2. 31.2, 31.8, 31.4. 2mins between reps, 6 between sets. The effort felt right but the result wrong. Total 12k in 1:20 followed by icebath in the Atlantic.

Thursday 9th: managed to get to the track between Katie Taylor and David Rudisha. Plan was 500m at race pace, 100m recovery, then 200m fast. First one was 77.6s, 68s, 28.4s. Took 10 min recovery, then did 77.9s, 80s, 32.6s. Struggled on the last sprint but better than planned on 500s. Good race practice even with the slightly long recovery in the middle. Total 4.4k in 63 mins.

Sunday 12th: Two laps of 3.7K, then straight into a 200m "stride". 30s recovery, then 5x 200m fast with increasing recoveries from 1 min to 2.5 min. All on trail so not accurately measured or timed but I did not feel fast or sharp. Good cool down jog.

Everything else has been easy with plenty of cross-training with my two boys. Today's update to follow when it's done!

dna_leri · 17-08-2012 05:09PM

Kept this week as a taper as planned. Did 12 x100m strides on the trail on Tuesday, felt heavy and slow. Did similar session on Thursday 10 x100m off 300m recovery on the track. There was a bit more bounce in my legs on the track but still felt heavy. I reckon I have put on weight since my holiday and with dropping my mileage over the last few weeks but I have decided not to weigh myself as it will only make me feel bad before my race tomorrow. I will weigh-in again next week to see where I am at before I start my next phase.

As usual in the run-up to a race I am feeling niggles everywhere - my right foot, my left knee, my right calf and my left glute. Half of it is psychological just thinking about the upcoming race, the rest is from the last few months of hardish training which is why I am doing a taper. Early start in the morning to bring my son to Athlone for the Community Games National Finals then on to Tullamore for an afternoon race. I have no time target, just get out there and race it.

Speedy44 · 17-08-2012 05:16PM

dna_leri wrote: »

Kept this week as a taper as planned. Did 12 x100m strides on the trail on Tuesday, felt heavy and slow. Did similar session on Thursday 10 x100m off 300m recovery on the track. There was a bit more bounce in my legs on the track but still felt heavy. I reckon I have put on weight since my holiday and with dropping my mileage over the last few weeks but I have decided not to weigh myself as it will only make me feel bad before my race tomorrow. I will weigh-in again next week to see where I am at before I start my next phase.

As usual in the run-up to a race I am feeling niggles everywhere - my right foot, my left knee, my right calf and my left glute. Half of it is psychological just thinking about the upcoming race, the rest is from the last few months of hardish training which is why I am doing a taper. Early start in the morning to bring my son to Athlone for the Community Games National Finals then on to Tullamore for an afternoon race. I have no time target, just get out there and race it.

best of luck tomorrow dna, once you hear the gun all the niggles will be forgotton

RandyMann · 17-08-2012 05:26PM

dna_leri wrote: »

Kept this week as a taper as planned. Did 12 x100m strides on the trail on Tuesday, felt heavy and slow. Did similar session on Thursday 10 x100m off 300m recovery on the track. There was a bit more bounce in my legs on the track but still felt heavy. I reckon I have put on weight since my holiday and with dropping my mileage over the last few weeks but I have decided not to weigh myself as it will only make me feel bad before my race tomorrow. I will weigh-in again next week to see where I am at before I start my next phase.

As usual in the run-up to a race I am feeling niggles everywhere - my right foot, my left knee, my right calf and my left glute. Half of it is psychological just thinking about the upcoming race, the rest is from the last few months of hardish training which is why I am doing a taper. Early start in the morning to bring my son to Athlone for the Community Games National Finals then on to Tullamore for an afternoon race. I have no time target, just get out there and race it.

Best of luck tomorrow. I feel your pain regarding mounting injuries. I am having a bad time of it myself but what can you do at this stage, just get out and race... I will keep an eye out for you in the 800

BeepBeep67 · 17-08-2012 06:52PM

Enjoy the lactic and have fun

RandyMann · 18-08-2012 07:13PM

Hey D, missed the 800 today, so how did you get on?

dna_leri · 18-08-2012 08:32PM

RandyMann wrote: »

Hey D, missed the 800 today, so how did you get on?

I won with a 1s PB - delighted, had to work hard for it too.
Report to follow, enjoying crispy duck and weiss beer now!

RandyMann · 18-08-2012 08:36PM

dna_leri wrote: »

I won with a 1s PB - delighted, had to work hard for it too.
Report to follow, enjoying crispy duck and weiss beer now!

Congrats! very well done, your hard work has paid off.

dna_leri · 20-08-2012 03:51PM

800M - 2:07.06 - 1st - V3 National Masters Tullamore

This was the National Masters O-45 800m and had been my A-race for this year - my target was to win. I had received good advice from a club coach after my last 800m and I rehearsed what he said in my mind as I warmed up - hold the inside track, conserve energy until the last 200m, use my speed. Another club coach had advised me differently a few days beforehand - none of this championship type racing, get out hard, burn them off with a 62s opening lap and hang on. I went with plan A.

I got a good warm-up - including plenty of drills and strides - if anything I thought did too much but that was probably just pre-race nerves.

They combined two age categories in each race with 2 competitors per lane for the first 100m. I was in lane 5 and I made sure to take the inside of the bend. I knew the main competition was inside me so I started quickly and was the first to cut inside after the turn. As soon as I got into lane one, I put on the brakes and let a couple of other guys past me to take up the running. There was a slight breeze and I was glad of the wind shelter.

I did not get a split time at the bell, later I was told it was 64s, which explains why I felt reasonably fresh. One of the guys ahead of me from Foyle Valley in a mauve (or was it lavendar?) singlet pushed ahead at the bell. Another guy (I think from West Waterford) bumped past me on the bend to chase the leader. With 300m to go, I was in fourth place, about 10m behind first place who was driving on. I moved into 2nd at the 600m mark but was now around 20m off the lead. For a fleeting moment a thought flashed into my head about settling for 2nd but "I had not trained hard just to be 2nd".

With 100m to go the gap was down to 10m. As I closed on him, I considered going past on the inside but he was well positioned in the middle of the lane and there was no way through, I had to go wide. As I moved out, I heard the announcer say something like "this race is not over yet", too right it's not. I kicked hard and the leader did not respond. I just focussed on the finish line and ducked as I crossed it. In the end I was maybe 2m ahead with 3rd place from Nenagh also finishing fast another few meters back. I did not do any arms raised or lightening bolts or Mobots but my son did run onto the track to congratulate me and inside I felt like Bolt, Farah or Rudisha. But not for long - my head was spinning and my legs wobbled - all I could do was sit down on the track and gulp water.

I guessed I had finished in 2:09 to 2:10 and it was not until the final results were posted that I realised it was a lot faster and I had got a PB by almost 1s. My 10 year old son had video'd the race with his phone and although he did a great job, it also featured a few shots of grass and blue sky at critical times - I will try and put it together later and see if I can decipher the 200m splits. It was more entertaining to replay it and just listen to the live commentary from him, his 13 year old brother and my OH as they watched me go from 1st to 4th to 1st and hear their faith in me wax and wane.

Assuming the 64s opening 400m was correct, I'd guess my 200m splits went something like 31, 33, 33, 30 which is my first negative splits in a few 800m races. I wonder if I could go faster off a 63s opening lap - anyway I will not get to find out this year as I think I have done enough track racing for a while. My plan for the next few weeks is to run easy to recover and then race a few 5Ks without really training for them. If my body complains too much about that idea, then I will just ease back completely.

RayCun · 20-08-2012 04:49PM

Great run and a great result, well done

If... the Unforgiving Minute

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