A Slow Journey to Faster Times

Friday 18th April - 7.5k (with 5 x 800m @ 10k pace)
4.66m @ 7:34p/m average (143bpm avg)

It's amazing how two days off can seem like an eternity when running has become so much of a habit. I meant to do this session last night, but put it back another day as I still wasn't feeling 100%. I'm glad I did now, considering how beautiful it is outside. I only wish I was running a race today. Anyway the plan here was to keep the pace of the 800's to around 3:00 per interval (3:45min/km), which would equate to a 37:30 10k. I'm hoping to race something close to that time in the very near future. I took about 1km to warm up, then got stuck into the crux of the workout. I found the pace very comfortable, which has definitely given me a bit of a confidence boost going into Monday considering how my last training session ended. Will probably throw in a recovery run tomorrow with some light stretching and foam rolling. Hopefully the weather keeps up for the next few days.


Splits (800s):

1 - 2:57 (152bpm)
2 - 2:58 (155bpm)
3 - 2:58 (155bpm)
4 - 2:58 (156bpm)
5 - 2:59 (156bpm)

Cheers lads. I'll do my best.
Off to the horse racing first in Cork tomorrow. See can I win a few quid to pay the travel expenses.

I signed up for this race in late February as I was keen to set a decent PB at the distance sooner rather than later. It was only after I had sorted all the logistics around it that I heard about a race of the same distance in Clontarf!


Pre-Race

Travelled to Cork yesterday, taking in the horse racing in Mallow on the way down to break up the journey. The less said about that, the better!
Grabbed some dinner before I got back on the road and arrived at my B&B by about 8pm. Headed to bed after Match of the Day and had a very nice, uninterrupted sleep until 8am. Downed the usual pre-race breakfast of scrambled egg, coffee and a banana before grabbing a quick shower around nine. After a short drive to Clonakilty, I was registered and ready to go with an hour to spare. Wasn't the nicest of mornings, but the driving rain had stopped by now and it was starting to brighten up. It was still very windy though, which made it feel a lot colder than it looked.


Race

I lined up right on the line at the start to avoid any congestion, since I was planning on heading out at quite a decent pace. We were on our way shortly after 11am and I sat on the shoulders of the leaders, moving quite comfortably in 4th for the first half mile. My pre-race target had been sub 63 (6:18min/mile). I noticed I was moving a little quicker (6.00min/mile) than planned at this stage, so decided to ease off as I doubted I could maintain that pace for the entire race. Two guys passed me as I slowed, doing their best to cling onto the back of the leading trio. I was happy with how I was going now, but I could hear another set of footsteps gaining on me. It was about halfway into the second mile when the owner of those feet appeared alongside me and quickly passed me. A guy in a Dunleer AC vest (not RFR, he'd never be behind me at any stage :P). I didn't respond as I was still on 6:20 pace which was where I wanted to be. The Dunleer guy was never far in front but was always going a step quicker than I wanted to, so I wasn't going to try and catch up unless he was still there much later in the race. There seemed to be a big gap behind me (although I never looked) and the race was pretty lonely after this. We passed the two mile marker and seemed to spend the next few miles climbing up and down hills. Each time we passed a marshal they called out encouragement, and at each junction the "Well done, doing great" seemed to be repeated behind me sooner than the last one. Around the time my heart monitor slipped (3.5 miles) I heard the footsteps belonging to the recipient of the comments. He gradually ate into my advantage and passed me at the four mile mark. Again I deliberately didn't put up much resistance, as we were still short of halfway and I needed to keep something to negotiate the remaining hills and fight what felt like a gale force wind. He caught up with Dunleer and they ran together for the next few miles, never too far in front but not close enough that I could catch them without making a big effort. The miles in this middle part of the race were pretty tough. I was virtually running on my own, climbing hills, fighting wind and dodging the odd tractor . I had lost a bit of ground on the original target and was now satisfied with anything below 65 minutes. We followed a big right handed loop to gradually take us back where we came from, before we rejoined the course we had run in reverse with about two miles left to go. The hills hadn't been too severe, but a bit like Enniscorthy we never seemed to be on the flat (always ascending or descending). However I knew the remaining two miles were more down than up having run them in the opposite direction a little earlier, so intended giving them a real go to get in under the 65 minute mark. I was getting ready to pile everything I had left at the final two miles as we crested the final hill when I was hit by a tremendous wall of wind which I hadn't been expecting. I didn't notice it behind me on the way up because we were climbing and it never really seemed to help. Holding the pace from there until we got past the nine mile marker was very difficult. The course turned left soon after that and the wind disappeared. The relief was instant and I really started to motor. I think I was about 30-40 seconds down now and knew clawing back the time would be almost impossible, but what had I got to lose? I took aim on the guy in 7th (about 300m ahead at this stage) and decided to try run him down. Dunleer had pulled away from him by now and he seemed to be vulnerable. I was eating into his lead as the finish started to near. We came back along the waterfront and I could see the gantry in the distance. I looked at my watch. 9.8 miles, 1:03:59. A minute to cover approx 350 yards. A big ask, but doable. I piled on the pressure and felt like I was all out sprinting at this stage. The gap to 7th was dwindling as we came up to the final turn. I wasn't going to catch him now, but could I still go under 65? I turned the corner to see 1:04:59 on the clock. Knew then I wasn't going to do it then, as there was still a few yards still to cover. 7th was already over the line and by the time I stopped the watch it read 1:05:06. I knew I hadn't done it, but waited on the official result anyway to confirm it.

Garmin data: http://connect.garmin.com/activity/484297153


Post-race

My immediate reaction was disappointment as I had run 1:25 in the Larne Half-Marathon (6:29min/mile) four weeks ago and should have easily been able to go sub 65 based on that. However I learned afterwards that the winner (1:00:35) was a 56 minute guy, which did make me feel slightly better about my own time. I do feel I am capable of much better in the right conditions though. I seem to be great at picking out races the length & breadth of the country with undulating courses. The only flat race I've run this year was in Seville, although that's going to change in Terenure next month. On the plus side it's the fifth of my six goals for 2014 in the bag and kind of reminds me how much I've improved, as I'd have taken sub 70 in Janaury. Onwards and upwards......

Tuesday 22nd April - 45 minutes Easy
5m @ 9:09p/m average (123bpm avg)

I was going to give myself a rest day today, but ultimately decided that a short recovery run would be more beneficial. I seemed to shake out any residual soreness from yesterday's race and feel quite good now, so I'm hopeful of keeping this week on schedule. I plan to get my two steady sessions (140bpm) done tomorrow & Friday, my long run on Sunday and about an hour of easy running Thursday & Saturday. That should put me back on track after last week's setback.


Splits:

Mile 1 - 8:52 (123bpm)
Mile 2 - 9:05 (125bpm)
Mile 3 - 9:12 (125bpm)
Mile 4 - 9:12 (123bpm)
Mile 5 - 9:25 (122bpm)

Friday 25th April - 60 minutes Steady (preceded by 10 x 100m Strides)
8m @ 7:43p/m average (139bpm avg)
Strides: (18:76, 17:95, 17:98, 19:22, 16:78, 17:60, 18:27, 17:92, 17:50, 17:37)

This was much more like what I was expecting on Wednesday. The fact that it was a hot day makes it even more pleasing, as I'd expect to go quicker at this HR when conditions are cooler. I think I've earned my rest day for this week . I'll either take that tomorrow and do my long run on Sunday, or long run tomorrow and day off Sunday. Whichever suits me best as I've a fair bit going on both days.


Splits:

Mile 1 - 7:40 (139bpm)
Mile 2 - 7:58 (140bpm)
Mile 3 - 7:56 (140bpm)
Mile 4 - 7:47 (140bpm)
Mile 5 - 7:40 (140bpm)
Mile 6 - 7:28 (140bpm)
Mile 7 - 7:37 (140bpm)
Mile 8 - 7:40 (140bpm)

Monday 28th April - 60 minutes Easy
7m @ 8:36p/m average (122bpm avg)

Still a bit stiff from last night's run, but thought it best to get this done ahead of tomorrow's steady session as a means of loosening me up. Took it nice and handy, keeping the HR even lower than normal for these type of runs. One thing I notice about this style of training is the lack of fatigue. I can pretty much train seven days a week if I want to, whereas when I was following P&D in the lead up to the marathon I really did need my rest days.


Splits:

Mile 1 - 8:33 (119bpm)
Mile 2 - 8:27 (124bpm)
Mile 3 - 8:24 (122bpm)
Mile 4 - 8:33 (122bpm)
Mile 5 - 8:36 (123bpm)
Mile 6 - 8:45 (124bpm)
Mile 7 - 8:51 (124bpm)