The Windy Road to Nowhere

Sunday 23rd June: 20 miles in 2:29 (7:27 avg pace)

If I could have handpicked the worst possible day to do a point-to-point run going Northwards, then this would have been it. But, I'd committed to it by getting out've the car in Carrickmacross, with a lift organised in Clontibret, so there was nothing for it but battling on.

The wind and rain drove into me for about 90% of this run. The first mile was probably the worst, with a long uphill section on the Carrick bypass, and stuff that felt like hailstones battering me. And I loved it. These are the sort of long runs I always feel toughen me up a bit, a real workout that stands to me in races.

The route itself isn't a bad one. A few up and downs around Carrick, but good long flat sections around Castleblayney. Mile 1 took me 8:10, but got it down to 7:30 pace fairly rapidly. After Castleblayney, about halfway point, I started picking it up a bit, taking the pace down to 7:10. The old N2 from Blayney down to Clontibret is a quiet road these days, which was good after the heavier traffic. On mile 19, the wind started to die down a bit, so I decided to up the pace again. Didn't quite go down to marathon pace, but did mile 19 and 20 in about 6:40 apiece, so not far off. At this point, I saw my mother's car, about a mile before I'd expected, but the rain was starting to get heavier again, so cut the run short and jumped in the car.

Delighted to get such a steady long run done in what were truely sh!tty conditions. The 7:10 and 7:20 pace felt very comfortable into the wind, and the legs turned over very well on the last couple of miles. I'd plenty left in the tank, so my endurance has definitely improved a lot since that 16 miler I did a few weeks back where I was in bits the last couple of miles. This took my mileage for the week up to 84. I'll possibly do two recovery runs tomorrow. I may not be able to push the mileage up from the 80s next week, but I'll feel confident of getting into the 90s or close to 100 some week before the end of this phase.

Tuesday 25th June: 9.5 miles in 67:20 (7:06 avg pace)

I was a bit wrecked heading out on this run after working in the garden a good bit of the day, but I felt good once I got going. Did 3.5 miles MP in the middle of it. Glad to get in a decent run, as I was falling asleep 20 minutes before I went out, so expectations were pretty low. Might do a bit of interval work tomorrow if the legs feel in any sort of shape.

16 miles in 1:59:20 (7:27 avg pace)

Headed out the door without any real plan of where or how far I was going to run for this one. Legs felt a bit heavy for a mile or two after the session lastnight, but was grand after a bit. Decided after 7 miles that I'd add an extra bit in that I thought would bring it up to about 15, but didn't really mind when I realised it'd be 16.

Kept the pace very conservative. The fastest mile was 7:16, didn't want to do anything remotely fast, as I think the session and tempo work was enough speed mid-week.

I'm toying with the idea of a 10k on Saturday morning. Obviously a 16 mile LSR 2 days beforehand isn't the ideal preparation, but I'll give it a good rattle anyway. My 10k PB is fairly soft at 38:15 or something like that, so would be interesting to see can I dip under that. Won't get too hung up on it.

Really only decided to do this race on a whim when I saw it advertised in the local paper on Thursday. The session the other night felt good, but the 16 mile LSR probably wasn't the smartest preparation for a race. Anyway, off I went to register at 10:30. Did a bit of a warmup for this, legs felt a bit stiff, but after a bit of stretching, felt relatively ok. Took a quick look around at the field, which looked a bit weak. Had a chat to a clubmate, and got ourselves lined up.

I knew from the first half a mile that there was a good chance I'd just be racing myself in this, but nevertheless pushed it out fast for the first mile to just put distance between myself and the field. Mile 1: 5:53.
Had a quick glance behind me at this point, and saw that there were three lads still in sight, so kept pushing it on to try and put more distance between us. The second mile was done in 5:57.

Up until this point, the effort levels were low enough, but started having to work a bit harder to keep up the pace. Course was excellent in fairness, very flat, with a lead car in front of me, and plenty of marshals. Weather conditions were good, and I was feeling comfortable, so kept up the effort levels. Mile 3 and 4 in 5:56 and 5:58.

During the 5th mile, the race came through Laytown village. Bit of dodging with cars, and a couple of turns. Really working now to keep up the pace, slipping to 6:03 for the 5th mile. Still though, this was under 30 minutes for the 5 miles, something I've only ever done once before. At this stage, it really was just me and the clock, and was starting to fade coming through Bettystown. Thankfully, the breeze that had been there on the warmup was now gone, and I was able to stay strong enough through the last mile, done in 6:04.

Course measured slightly short, maybe 200 metres or so, but I broke the tape with the clock at 36:15. Average pace was 5:59 for the distance, which I'm delighted with. This was the first race I ever won, and finally, a 10k time that I feel matches up with my other times.

Did a couple of miles warmdown and had the craic with a few people.

Total: 8 miles with 10k in 36:15

Monday 1st July: 11 miles in 1:22:30 (7:30 avg pace)

Took it nice and handy on this run, with none of the miles faster than 7:17 or something. I'd a couple of hard enough sessions last week, and was wearing the Hyperspeeds and Green Silence only over the weekend, so legs felt as if they could do with a relatively easier workout today.

I'm not sure what way I'll structure this week, but I'll likely set it up as more of a higher mileage, lower intensity week than last week. I'll see how it goes. If time allows, I'll do high mileage. If I'm tighter for time, I'll do more speed work.

Wednesday 3rd July: 9.5 miles in 68:40 (7:14 pace)
Took it handy enough on this run for the first few miles, after a late enough dinner, but upped the pace a little on the last 3 miles or so. Not down to MP, just around 7:00 pace or so. Warm evening, sort of humid enough weather. This route down by Sandpit is a lovely one, down very quiet country roads, crossing the railway bridges.

Thursday 4th July: 3 miles in 23:00 (7:40 avg pace)
Out before 7 in the morning for this wake up run. Heading to a wedding after work this evening, so this was the only opportunity of getting a run in. After 6 weeks of running every day, this short one was just about keeping the streak going. As always, my legs were slow enough to get turning over first thing in the morning, but was moving along nicely after half a mile or so.

Saturday 6th July: 22 miles in 2:52 (7:50 pace)

Had a bit of everything in this run, I suppose I could try and put a positive spin on it and call it fartlek!
Anyway, ran the 5.7 miles down to Dunleer to meet the lads in something like 6:53 avg pace, which was a bit silly really. Headed off with the lads around a hilly enough 11 mile route after taking the ridiculous decision of leaving my drink in one of the lads car, very clever given that temperatures were probably over 20 by this point.

The miles ticked over nicely with the lads, good having the company. Pace was fairly easy, mostly 7:50s - 8:10s. Was feeling grand when I set off from the clubhouse again for the last 5.7 miles home, but a combination of many things meant I was fairly tired after a couple of miles. It was really warm at this stage, not drinking properly, going uphill, a headwind, etc. seemed to all gang up on me so was just trundling home in 8-8:30 pace.

Compared to how good I felt the other week when I did the 20 miles on the N2, the last couple of miles of this were a disaster. Lots of mistakes made, but happy enough that I toughed it out and got plenty of miles in.

jfh wrote: »

Some serious miles here, what's your weekly milage at the moment & what do you hope to level out at?

I suppose at the minute mileage is in the range from 60-85, depending on how much time I can give to it. I'll likely try to get in another couple of weeks of close to 90 before going back to a consistent range of 60-70, but with greater focus on quality and the marathon goal pace.

Monday 8th July: 8 miles in 54 mins with 6 at MP (6:44 avg pace)

After a week of relatively easy running, a bit of a nightmare of a long run, and looking forward to a 4 mile and 3,000 metre race in the next 10 days, I decided a few miles at MP were required. Headed off on a tricky enough route, with 3 miles of it being very easy downhill running, 2 miles being up and down and 3 miles being much more up than down! Hilly countryside my way.

Anyway, the first mile downhill as a warmup was grand. Still pretty hot, even though it was 9pm. Gently eased into the MP stuff on Mile 2 with a 6:40 before sailing downhill in Mile 3 and 4 : 6:18 and 6:27.

This is where it started getting a bit tricky. Mile 5 has a very steep hill climbing up from The Valley Inn over the M1 before sloping downhill again towards Tinure. Managed to still hit it in 6:21. Mile 6 is nothing short of a b@$tard. According to Garmin, 130 feet of gain, 0 feet loss, and on tired legs just managed to keep the pace under 6:30 still. Mile 7 was pretty flat, and managed to get time back down below 6:20 again.

Pleased with how this session went. I know its only 6 miles MP, but the route makes it a tester. Good test for Sunday's race too, as my recovery off hills is constantly improving, and something that I've been able to use to my advantage in races, and would hope to again next weekend.

I'm not sure what way I'll structure the week. I definitely still want to get in a long run of 15-18 miles, but with the race on Sunday, it'll have be done before Friday. I've Thursday off work, so might manage it then.

Thursday 11th July: 13 miles in 1:35 (7:18 avg pace)

Well, this was my Long Run for the week. Had sort of half planned on getting out earlier in the day, but we were down at beach, weather got very hot, tar melting on the road type hot, so decided to leave it until evening time. Got the BBQ going at 4:30 in order to give myself some chance of food being digested before going out running.

Anyway, after very tasty burger, chicken kebab, pork rib, sausage and a solitary spud, washed down with some sort of fruit cocktail which was very tasty, got off my arse at 8:45 to head out the door. Headed down through Dunleer and Grangebellew for a change. Even at this time, it was still pretty warm, but the miles went by fairly nicely. A good few other people out training, gearing up for the Dunleer 4 mile race this Sunday.

On the 12th mile, a dog decided to join me after running out from a house. After my run-in with an evil, vicious mongrel last year that resulted in 10 days off the road and a suspicion bordering on hatred of the species, I did my now standard routine of shouting and roaring at him. To be fair, I think he just wanted a friend. Half a mile later, he was still trotting along beside me despite me trying to have a much more reasonable conversation with him along the lines of "Have you no home to go to"? And like Kaiser Soza, just like that, Puff, he was gone.

The race was on at 3, and at 10am, it looked like it'd be a cooler, cloudier day than of late. However, by 2 o clock on the way down to Dunleer, the temp reading was 25 degrees! I'd given myself the preliminary goal of running sub-23 for the race, but a few of my sessions on the hotter days had been tough, and legs felt a bit heavy during the week. Met up with a few of the lads down the road, and did a bit of a run to loosen up a bit. Even the half mile or so we did had me pouring sweat. Anyway, race time was approaching.

As usual, the first half mile or so of the race was crazy fast. I didn't want to go out too fast, but at the same time, didn't want to find myself too swamped so headed out in about 40th position for the first 1/4 mile or so. Things started settling down a little after about half a mile, and I worked my way up to about the first 20. Slowly but surely, things started settling, and I was able to pick out who my actual competitors would be. Most of them were North East Runners athletes, which would probably be important in the team standings.

At this point coming towards the end of the first mile, there were 3 lads from NER about 20 metres up from me, and two immediately behind me. I gave myself the goal of trying to beat as many of them as I could. Passing the first mile in 5:34, I heard the two behind commenting that it was too fast. Probably right. We all slowed down a bit on the 2nd mile, me maintaining the gap to the group in front, and the two still camped on my shoulder. Approaching the end of the second mile, these two lads passed me, and as a group, we were getting closer to the guys in front. Mile 2: 5:53. The third mile is a bit of a slog in this race. A gradual slope for about half a mile, then downhill a bit and then back up a short, sharp little hill. I maintained my distance of about 10-15 metres behind the group of 5 I had targeted. On the second hill, I could see they were starting to fade a little, and I was feeling fine, so closed the gap and went by the group. Mile 3: 5:58.

My recovery off hills is always pretty good, so as soon as I crested, I started moving away fast from the group. I could hear a couple of them shouting at one of their lads to get after me, so very quickly, I had company. This was to turn into a mile-long battle. The two of us, Niall I think was his name, were shoulder to shoulder the whole way back into the village. My lungs were starting to really hurt at this stage. With about 200 metres to go, he just started moving slightly ahead of me, and I couldn't respond. Glancing over my shoulder, I was happy to see that I'd a good gap on the rest of the group. Mile 4: 5:34. I was hammering it up the street now with the clock on the gantry approaching 23 minutes, and just managed to get in under it for 13th place in 22:58.

I was in bits at the end of the race, the last lung-busting mile really took it out of me. We just got pipped my NER for 1st team, but was happy with my own race, and was great to catch up with people I hadn't seen much of in a while.

Cheers Niall, fair play to you pulling away at the end there, great finish to the race.

Didn't hear any more about the generator being recovered yet. Bad news. Dunleer's a fairly tightknit community, somebody will hear something about it I'd say.

It's on. I reckon the result will be the same, you seem to have a good kick there that I don't possess. If it was a 30k, I'd fancy my chances a bit more, but then we'd be stuck in Drogheda til near 10 o clock! Have never raced anything under 5k, so will be good to give it a go. In my ignorance, I think I should be able to run sub-10, but it'll be my first race ever on a track, so won't know what I'm at!

I can just see the headlines in The Drogheda:

Louth Track and Field Championships results under investigation following irregular betting activities on two athletes. AAI and IAAF investigators have temporarily suspended both competitors from all activities.

Unless I get pushed into other events, I think I'll stick to the 3k. Other possibility might be the 1,500just to give PConn062 a chance to get some bragging rights on me.. The absolute opposite of Jerry Kiernan, has spent the last 2 years trying to get me to come down the distances!! Only problem is, I don't have compression sleeves..

Tuesday 16th July: 6 miles in 47 mins (7:50 pace)

After not really doing a recovery run after Sunday's race, I took it very easy on the treadmill for this. Hamstring was a bit tight for the start of it, but loosened up nicely. Every window and the doors open in the conservatory still didn't give any cooling affect, fairly uncomfortable heat for running indoors.

Will get out on the roads this evening for a longer mid-week run than of late, probably something like 14-16 miles being the plan. I'll accept its not good preparation for racing on the track tomorrow, but I want to get another decent week of mileage in before the end of the month, and specific marathon training starts. Can't let a 3,000 metre race be a sideshow, even if it is a grudge match with a half dozen lads from North East Runners, or the possibility of getting blown out of it by wannabe track fairies!!!

Spikes? Those are for cross-country. Although, funnilly enough, my cross-country spikes are actually track spikes according to PConn. I'll be sticking to the racing flats as well, don't want to get mud all over the track.

The Buildup
So, after nearly 8 years of running in which I've done 14 marathons, about 10 halfs, a fair bit of cross-country lately and approximately 15,000 miles of running give or take a few thousand, it was time to make my track debut. I'd have been happier if there'd been a 10k or 5k race, but unfortunately 3k was the longest race they had.

I was actually a little bit nervous for this race. I'm not usually the fastest starter in the world, usually take a good half mile or more to get myself going. This, along with the fact that the legs were a bit heavy and the hammer still a bit tight wasn't filling me with any confidence. NiallG4's energetic bouncing and stretching routines had me fearing the worst. This grudge match had the potential to turn into a complete butchering.

Anyway, after watching PConn pick up his silver medal after a bout of argy-bargy with his brother, we got ourselves off to the start line. PConn and the club coach had a bit of advice for me, telling me not to go off too fast. That'd suit me fine. Also, the target was 80 seconds a lap. That on the other hand, might not suit me.

The race
The gun fired and we went off. NiallG4 and his band of merry men took off like hares. I found myself firmly in the mid-pack with the ladies, and people I should really be much faster than. About 300 metres in, the legs started to feel somewhat normal, so I started making my first move, clearing myself of the back end of the field. First lap was over in a flash, with DC informing me the lap time was 82 seconds and PConn hollering "That's your group" at me. Unbelievably naive and frankly unambitious first lap from me, in fairness.

Got my act together in the second lap, making up the 10 metres that had opened up to the group that I should be with. I sat happy with this group for a while, and got a little comfortable in it. The laps flew by very quickly, and I think they were all closer to 80 seconds now, though probably not under it. About four laps in, I was thinking the group I was with might be fading a little, which was indeed confirmed by my clubmates trackside. I started working closer to the front of that group. Lo and behold after a lap of doing a bit of solid work, I could actually see NiallG4 and JG up ahead. The gap was too big to bridge, but it wasn't a complete chasm.

As I was starting my last lap, Dunleer's own Karl Dunne crossed the line in a blistering 8:39, obliterating the field. I didn't have the energy to say anything to him, just had to keep working. I'd lost count of positions, time and pretty much anything apart from the fact that there was one lap to go, and there was a Drogheda and District guy directly in front of me who had destroyed me in a sprint finish in the Boyne 10k. At the 200 metres to go point, PConn advised that I was 3 seconds outside 10 minute time. I had to work apparently. I had a wonderful vision of myself coming onto the home stretch and flying the last 100 metres in 15 seconds. That didn't happen of course. My lungs were exploding, I don't really have a sprint finish. The best I could do was maintain position and make some sort of a noise to indicate that I was trying. I crossed the line in 10:03:81.

Post race thoughts
After lying down for a couple of minutes and then reflecting on it, I found that I really didn't care that I hadn't gone under 10 minutes that much. I raced 2,500 of this quite well, at a pace that is well above anything I ever train at, and held my own with runners that usually have time to spare on me. The fact that I did the total polar opposite of tapering probably didn't help my time, but this race was so far down the pecking list of important events this summer that I didn't want to lose focus for the sake of it.
I have to admit I really enjoyed the racing on the track, the boys reckon I'll easily break 10 the next time. Its taken me 8 years to run on the track, I'll definitely not leave it as long again.

I jumped in the car after a quick shower and headed straight for Galway. Only decided to check the official results this morning. As it turns out, I was second placed Senior, and the winner was that fella right in front of me!!! There you go, my first ever T&F medal that will sit proudly alongside the 100s of ones that Mrs RFR has. Good evening's work.