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rom · 03-03-2013 08:56PM

So today was Ballycotton. Spotted my unoffical pacer (TFBubendorfer) at the start and said hello :P He even wore a nice bright orange top which was thoughtful. Was a little chilly and should have taken a black bag with me to keep warm before the start. Arms were quite cold and a 2nd throw away t-shirt was not enough. My goal was 62 mins but was being a bit adventurous so if I kept him in sight I would be doing well. Felt very good up to 5 miles with my official split being 30:23. As the last few weeks I have been sick I did miss one or two key sessions such as a 3x3M @ 10M so in the latter stages into the wind I found it tough but did my best to shelter where I could. I felt really fresh at the end of Dungarvan so I didn't want that happen again. It didn't. I knew that I might lose a bit of time in the hill at the end so I knew with my crude race maths that 62mins is what I was looking at, maybe sneak under. So I maintained pace best I could to finish in 1:02:25. Feel like I have much I can build on after I get some more consistent training. So overall pleased and on track to the improvements I want to be making.

In retrospect I like the pattern:
10M Mallow 2011 82mins
10M Ballycotton 2012 72mins
10M Ballycotton 2013 62mins
10M 2014 ?

rom · 05-03-2013 01:33PM

So speed training for the shorter stuff that has to happen now. My mile PB is like 5:45 set last summer and my 10M pace was like 6:14 so I am good aerobically which is great with the marathon goal but a bit more focus on leg turnover will benefit me a lot. Going from macmillian popping in my 10M time it say I should be able for a 5:10 mile. No idea here but it will be a nice change to blast off some of fast short stuff. Will continue the pattern of train for a month to six weeks between races so a good training block can be done as I feel I can't race and train at the same time that some people seem to do week in week out.

rom · 12-03-2013 10:58AM

Weight at 74.2 Kg. Not ideal. Would love to get it down to sub 70 so will be working on doing this over next month or two.

rom · 03-04-2013 11:38AM

Weight down to 72.9 Kg today so happy about going the right direction. March was a very poor month after Ballycotton losing a full week due to sickness.Mileage of 129 was lowest since Nov 2011 post DCM

rom · 28-04-2013 02:17PM

Based on comment from some of the ultra guys on here I decided to start doing my LSRs on empty. As my goal race is a long way off my LSR at the moment is only 100 mins. It went quite well. If the point of the LSR is to train my body to burn fat it does makes sense that I don't load up on food before going out and then waiting for those carbs to be depleted before my body can start burning fat.

rom · 28-05-2013 10:07PM

So did john Buckley 5k tonight. Just back from California on Sunday night. Got 2 hours sleeplast night. Feel I would have another 20/30 secs if I didn't have the extra 3Kg from the US trip and some more sleep. Will be interesting on how much I can improve before the Garda 5k over the same route. Was falling asleep when driving home so had to put down the window. Ran first mile in 5:30 and it felt comfortable. I feel I can hold that pace if I get the above right. ah well. Finish time of 17:54. Much more work to do.

rom · 06-07-2013 09:27PM

So ran a 5k on the track in CIT the other week. Went slightly faster 17:52. Was too fresh for most of it. Closed the last 400m in 5:04 pace. Had a LSR today . Didn't go well. Need to prepare better and with PMP miles I can't go out without eating. Stopped in the train station in Cork and needed the loo. It was being cleaned. The told me to use the train that was about to leave. Would have been a funny story if it pulled out of the station as it was nearly ready to go. Was the express to Dublin so my long run would have gone from 2 hrs to 8

So anyways the reason for my post is that you have good runs and bad runs (pun not intended) but on thurs I did 12M with 8 at PMP and it was simple but today doing it for alternating K's at the end of my run was very hard. I didn't prepare. Need more fluid etc. it is good to get perspective that a single training session means nothing as you only need to perform on race day. It doesn't matter if you mess up every session if you nail it on race day. It is all about having confidence in your running. I could have run 20miles at PMP on thursday but very little today. I obviously was not recovered. Listening to your body and knowing that is ok is a lesson learned. I will have a good session again next week.

Just started training for Berlin. Going there wednesday for work. hope to try the porridge etc (beer permitting) Getting a massage tomorrow so it will freshen up the legs which is needed. There is nothing better in the middle of a training program to get a deep tissue massage. I like to prepare, make lists on what I am going to do.

The problem I have sometimes is in the middle of marathon training as I only do 1 a year is I invest so much in it. I can find it hard to sleep. With sleep being a major overlooked area for people it is not just the amount of sleep you get but the quality. If you are stressed about the race and are dreaming every night negative thoughts about it then it is not healthy. I personally read a book 10-15 mins before I go to sleep and then listen to http://www.amazon.co.uk/Complete-Relaxation-Divinity-Glenn-Harrold/dp/1901923215 Don't knock if you haven't tried it. I also go for a nap during the day in weekends with the same. Going for a 1hr sleep after work before an evening race is great also.

Overall I must say running is not my top priority at the moment. Family, work and college come first. Hope to move it back up to #2 place where it belongs after Berlin. What can you do ?

rom · 02-10-2013 11:28AM

Last weekend I ran Berlin. My detailed race report follows.

I booked and stayed in Hotel Sylter Hof Berlin City West, Berlin. It was a nice hotel near the start. An excellent pasta place next door did help also. Flew in from Dublin late on Friday. Got the train to Tiergarden (should have got a taxi as it was crazy busy). Ended up going to Macdonalds from food

. Expo on the Sat was excellent. Got to see Haile Gebrselassie up close. Was going to wait around for a picture with him but didn't want to stay there that long. Had some pasta at the expo too. Hotel made quickoats with water (mixed it myself) for me on Sat/Sun. Packet says 2 mins but 90 secs is all that is needed in a 900w microwave. I ate at 6pm on Sat as the all-ireland was on and didn't eat much after that and went to bed early. This was a good idea as it resulted that I didn't need to stop at all in the race this year.

The race: about 2/3k walk from the hotel. Very easy to get to. Super organised. never queuing more than 3 people for a portoloo. Started from D. Almost no congestion. Perfect. The racing line is often in the shade which was nice. It did heat up a little. Went through half way very fresh and 30 secs off sub 3 pace. Felt a neg split would sort that out. took gels at 9/18/27k. Cramped from 34k on. maybe another gel should have been taken? Positive spit to come in at 3:04:45. Close to perfect race. Pitty about the cramping as everything was going well until that but next time I will get it. Nice to have a GFA time now as I would like to do London. All in all great day and really enjoyed it and believe that I got a result reflective of my poor training of late. Time to put the head down and get a bit more serious about it. Note it is well worth bringing 30 euro after the race and getting rickshaw taxi which are just after the finish back to the hotel which is pure bliss.

belcarra · 02-10-2013 12:07PM

Well done Rom and some useful info there for those of us that are lucky enough to get in through the lottery for next year!

rom · 02-10-2013 03:04PM

Also eating dinner at 5pm the day before was a great idea as I had no problems on the day then and didn't have to stop once.

rom · 15-04-2014 03:44PM

Ran sub 3 over the weekend. Now I know I can go much faster. Watch this space.

rom · 11-11-2015 04:14PM

Not much news since running 2:54 in April in London. Had to drop out of Amsterdam as was sick on raceday.

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