The Sub 210 London Challenge

Tuesday 25th Feb - Session

w/u 2.5 miles @ 9:01

30 min tempo @ hmp 7:25

c/d .58 mile @ 9:30

Got my back/shoulders worked on Monday night and it seemed to work out a lot of tension etc. Still wasn't perfect but ok to get back running. Contemplated an easy run but I kinda needed to know where I stoop with Bohermeen at the weekend so I headed down to the club session.

Everything felt more or less ok during after the warm up and couple of strides we did. Was happy when Gary announced there was a 12 minute tempo and a few 200's at the end (Bohermeen is a goal race for a good few hence the light session). He told me then I was doing 30 mins @ hmp

Anyway got on with it was the usual scenario wind behind on one long straight and into on the other. Legs weren't feeling too bad once I got up to pace and just concentrated on maintaining it. After about 20 mins everyone else had finished so it was just me and the watch. Pace had been hovering over 7:30 early on but dropped nicely to 7:25 average by the end. As usual you wonder how you would hold this sort of pace over 13.1 miles but races are different aren't they?

Finished with a short cool down and back to the car to see United losing 2-0 :mad:

Bohermeen 1/2 Marathon

13.14 miles in 1:36:24

Avg Pace 7:20

Was going into this race not knowing what to expect or without any real goal time other than to try run a good race. Training had been going well but 2 of the previous 4 weeks had been somewhat interupted with back spasms appearing out of nowhere. After an easy 1.5 mile warm up it was down to the start and a short wait in the rain to get going.

Miles 1-4 (7:24, 7:30, 7:15, 7:16)

The aim for the first couple of miles was to keep it around 7:30 pace and assess from there. Good bit of downhill in the first mile which helped and then swung on to a road we hadn't run before. This was fine and I found I had settled into a nice rhythym and was working past a few groups here. Back out onto the regular loop and I spotted a couple of my training partners maybe 50 metres up the road or so. I has missed them at the start but was surprised they were as far up the road at this stage. At least now I had something to work towards. The pace picked up for miles 3+4 without really knowing it too much but it felt ok so I went with it as part of this was the quicker part of the course.

Miles 5-8 (7:19, 7:25, 7:27, 7:22)

Had joined up with my clubmates around the 4 mile mark and just settled in a bit with them as we took the hill and the long drag for the first time. Great bit of support as we passed the clubhouse and set out on the second loop. The legs were beginning to tire a bit but still had plenty left to offer I hoped. As we headed away from the clubhouse and turned the wind seemed to have picked up a good bit from earlier so just tried to keep the effort constant till we turned out of it.

Miles 9-13.1 (7:29, 7:10, 7:13, 7:18, 7:20, 6:31*)

As we turned back onto the main road and out of the wind for a while it was decision time. Passed the 9 mile marker shortly after the turn and then tried to ramp it up a bit. Race mode kicked it as I started to try pick off people and groups one by one. Spotted a Brothers pearse singlet maybe 100 metres in the distance who I reckoned was someone I knew and they became the long term target. Passing down through Boyerstown the targets were less and the pain was more and thoughts were turning to the hill and drag to the finish. Still knocked out another good mile here in 7:13 and the Kerry colours were getting closer. The hill seemed to go on for longer this time and I was feeling pretty spent at this stage but as we crested it and past the 12 mile marker I was pleasantly surprised to see 7:18 appear on the garmin. I had practically bridged the gap and greeted Karen with around 1km to go. I think we both helped each other somewhat as I was able to keep going and Karen came with me. Found the wind to be pretty stiff towards the end but knew in a few minutes it would be over. There was another group of 4 runners maybe 10 metres ahead and set about picking them off. Passed them just before the turn to the track and managed to put a bit of a gap between me and them before the finish.

Happy to be finished and had to lie over the barrier for a couple of minutes. Stomach had been at me a bit during the race and hadn't been able to take any water on really. It wasn't really needed on a day like that to be honest.

So an 88 second PB after all and I would have gladly taken that before the race with the way things have gone recently.

All roads lead to London now and the focus for the next 4 weeks is on 4 good solid long runs being the main priority.

Monday 3rd March

4.1 miles @ 9:38

Recovery run this evening. Few tight spots from yesterday to keep an eye on. Will see what the session is tomorrow night but I think an easy run might be better at this point.

jcsmum wrote: »

Well done P, I'm soooooo :rolleyes: happy for you and glad I could be of assistance! :P

Thanks K. Those Kerry colours stand out a bit too much in the distance I did tell you before hand I hoped to start off steady and pick it up if I could. What's next for you? Any marathons planned?

Tuesday 4th March

2.13 miles @ 9:24

30 mins steady @ 8:32

Back to the club last night and a very light session with instructions to pull it right back or stop if we didn't feel up to it. Legs feeling generally ok but still plenty of easy miles this week on the plan.

5.76 miles in total.

Wed 5th March

5.2 miles @ 9:05

+ 30 mins S&C Class

Few easy miles before the S&C class yesterday evening. Niggles have gone and bit more life coming back into the legs though a bit tender this morning after first class in a couple of weeks.

No tempo this week so just a 90 min easy run for this evening planned.

Thurs 6th March

10 miles @ 9:07

Keeping with the easy running theme. Legs a bit tired and some DOM's from the session the previous evening but no niggles. Popped over to AK after work and picked up a pair of Mizuno Wave Inspire 10. Will try them out this evening.

belcarra wrote: »

I will be very interested to hear your review P.
I have the 9's at the moment and find they are much improved on my previous shoe of choice the Asics Kayano's. The only thing I have an issue with on the Inspire's though is the heel box(?) where the rigid supports often bite into my ankles and cause grazing. This is acceptable on shorter runs but damn annoying on longer runs! Do you experience this issue?
I have been thinking if I could get a half size up it may not be such an issue and I think I could get away with the larger size.

I have the 9's since before Dublin last year. Took a bit of getting used to but like them I have to say. No issue around the ankle area tbh, but we're all different. First impression is the 10's seem a good bit lighter but that is only from trying on in the shop.

belcarra wrote: »

Transitioning from the Kayanos to the 9's was a huge reduction in weight so if there's further savings moving to the 10's then that's even better.
Did you get them in blue? I'm still sporting the 'Blockic pink' version...

Yep blue.

Fri 7th March

6 miles @ 9:07

Legs pretty fooked with 2nd day DOMS and 6th day in a row running. Came alive for the last couple of miles. No problems with Wave Inspire 10 but will be interested to see more on fresher legs if there is much difference.

Rest day from running as have a golf semi final with the final on Sunday if we win. Could be a hectic weekend. Again...

Mon 10th March

5.75 miles @ 9:03

Just an easy run this evening. Legs in good shape after yesterday. Left achilees a bit tight but nothing too bad.

50 min tempo on the cards tomorrow as focus switches to 2 tempos a week rather than any shorter speedwork.

Wed 13th March

1 mile @ 9:16

11 miles @ 7:56

.2 miles @ 9:44

Got a rub down on the calf last night. Pretty tight but eased out alright. Decided to head out today and try to get MP run out of the way but if things were bad after warm up would change to an easy run.

Got going anyway on the MP part and thought of pulling the plug a few times. Stubbornness kept me going as I didn't want to have to do it again. Although there was no issue with pace the run felt horrible as the Achilles was annoying the hell out of me.

Felt like some gravel in my right foot after 7/8 miles and I eventually took a break after 9 miles to let it out. No gravel :-( which meant it was a blister. Hobbled the last 2 miles with it getting worse but pace staying ok. Don't think I would have got much more than 11 out of it.

Pulled the plug early on the cool down and hobbled home to be greeted with a blood blister on the sole of my foot :-(

At least the run is done and hopefully enough time to recover somewhat before long run on Monday this week.

Will probably take a rest day tomorrow and assess how it is Sat/Sun for an easy run. Hard to walk at the moment...