1,000 Miles Later...

A lovely Easter Sunday for this race. Sun shining, not yet too hot but there was a much stronger wind out than it appeared. Got there in plenty of time and did a 1 mile warm up with a few strides. My target was 30 min. McMillian predicted 30.07 based on my half last month so I though it was a reasonable target. Ran plan was simple, try and even split it round.

First mile was a gentle but long drag uphill. I worked my way through those who went off a tad too hard and settled along side another runner. Not under too much pressure yet but knew I was working hard. 6.02

The second mile continued going slightly uphill before flattening towards the middle. Starting to breath heavy now, I knew this was going to be one of my tougher races. 6.00

The first half of the third mile was up a bit of a steeper hill. I was working very hard now already. Our group of two was joined by another runner powered past us at the summit of the hill. I put some space between myself and the other runner but was also trying to recover on the downhill second half of the mile. 5.56

Into the 4th mile and now on my own and under pressure. About 1/3 of the way into the mile we turned left and straight into the wind. I couldn't sustain the pace against this resistance and sub 30 was gone within moments. I was on the verge of easing up altogether but I stayed going as best I could as I knew I'd be disgusted with myself if I didn't leave it all out there. 6.17

Heading into the final mile we were still battling the wind and I was still running alone. My garmin was reading over 7 min a mile pace as it ticked over for mile 5. Met with a downhill section, I pushed on. I was happy with my recovery here and plugged my way home. As I turned the bend on the track, I could see the clock tick over to 30. Not to be today. 6.10

Chip time: 30:24
9th/223

Yes I didn't break 30 and yes it was by far my toughest race. For that to happen yesterday I think perfect conditions would be required. (e.g if I wasn't running alone for most of the race and it had been calmer.) Even with that it may have been touch and go.

The result does make me believe even more that I may be better over longer distances. My next training cycle, 10K specific will tell me much more about that.

Reckon I might be better when I ease into target pace also so I'll be giving negative split tactics a go in future races over the shorter distances.

Still, its a 1.29 PB over the distance in 3 months so can't complain too much. Plenty to learn and experiment coming off this. Sub 30 I'll get you next time.

martyboy48 wrote: »

On your thoughts of you maybe being better suited to longer distances, I'd be interested in hearing your thoughts on this. I wouldn't pin my numbers to the mast just yet, There's still more to come from you..

My last 5 miles in the Tralee half were quicker than my 5 mile race at the weekend. Lots of variables involved though. I had fresher legs going into that and two of those final five miles were downhill. As I say I'll learn a lot from my next training cycle about the quicker paces.

Gavlor wrote: »

Are you doing the Waterford - tramore 7.5 mile on Saturday week?


Ireland's oldest road race don't ya know!!

So its been gloriously advertised! I hadn't intended on doing it as I'm working that weekend but now I've noticed its an evening race. Might as well enjoy a few more races before the slog of marathon training begins later in the summer.

I've been told I have to visit Tramore sooner rather than later, sure why not run it.

Tuesday 29th - 7.03 miles easy @ 7.49
The 7 mile easy run has become somewhat of a staple of this training cycle. Looking forward to changing things up come the next cycle with a mid week tempo run.

Wednesday 30th - 9.90 miles inc 6 X 1 mile @ 10K w/90 sec rec
I know I keep saying this but I rounded off April with my toughest session to date. I felt I was going well after 3 intervals but the final two were gut busting. Walked the recovery between the 5th and 6th rep but just about got the intervals in. 10K target pace = 6.04

1.5 warm up @ 7.50
6 X 1 mile (6.02, 5.57, 5.59, 5.59, 5.58, 5.59)
1.5 warm down @ 9.03

Thursday 1st - 5.23 miles @ 8.44
Much needed recovery mileage.

Saturday 3rd - 15.15 miles @ 7.46
Legs were a touch heavy as they sometimes tend to be on morning runs. Not as fluid as my previous weeks long run but an enjoyable trot before work all the same.

April comes to a close with a new monthly high for me of 181 miles. Really looking forward to May. Lakes of Killarney in two weeks and then I'm gonna give the McMillian 10K training plan a go. The long intervals are tough going but I get great satisfaction out of completing them.

Thursday 8th - 5.23 miles rec @ 8.23
Trotting along on tired legs.

Saturday 10th - 16.23 miles @ 7.40
Decided to change from the same long run route I've been doing the last 4 months and take a spin into the countryside for this one. Enjoying moving along quite roads again. Will have to search for more variety in the coming months. The run was good and smooth for the most part although I did get a touch tired over the last 3 miles.

Sunday 11th - 8.03 miles @ 7.31 w/ 8 X 100m strides
I could enjoy this run safe in knowledge there'd be no last day heroics for Liverpool.

Tuesday 13th - 5.14 miles @ 7.12 inc 2 @ HMP
Keeping some turnover in the legs heading into the HM at the weekend. HP miles in the middle at 6.19, 6.20.

Wednesday 14th - 5.75 miles @ 7.34 w/ 8 X 100m strides
Final run in before Killarney at the weekend. I'm not sure what to expect, it's been a very consistent 8 weeks of training but the HMP sessions haven't been as comfortable as I'd have liked. I'm just going to run by feel and see what happens. I'll be very happy with a PB.

As reported from may who done this last year, the garmin wasn't all that reliable so these splits could be a bit iffy.

A narrow start so lined myself up in the second row of athletes and off we went. A group of four charged off and I stuck myself to the back of them initially. We were met by a few undulating hills within the first half mile so I eased off a little, letting a group of 3 forge ahead. Another runner stuck with me for a few strides but fell back by the end of the first mile. From here on it was a time trial 6.21

Next four miles I tried to just run by feel and not worry about the pace too much. It was quite windy in places but we were sheltered for the most part by the trees. The undulating nature of the course continued and my quads were much heavier than I'd have liked. 6.23, 6.27, 6.32, 6.16

Mile 6 had a long deceiving climb and change of surface. All of a sudden I came under big pressure and it felt as if I was running under water. It didn't appear to be that bad a climb but talking to others afterwards, similar stories were told. 6.42

I was able to recover and pick it up once more as I finished the first lap. Again I was trying not to worry too much about pace and save myself for a strong finish. I knew I was a bit up on my Garmin too going by the mile markers. 6.24, 6.33, 6.35, 6.29

Into the final three miles, I kept the pace consistent. I was tipping along nicely but afraid to push on too much as the legs were starting to hurt. 6.31, 6.33. Final mile I did indeed put the boot down and finished out with a 6.07.

Chip time: 1:23:50
5th place

A 16 second PB from two months ago. At the start of this training cycle I'd have liked to go sub 83 but gains aren't going to come as easy any more. Still very happy with a PB on a tougher course.

I'll take the coming week easy now before launching into an 8 week, 10K plan. Will be adding a weekly tempo run to this cycle so I'll be interested to see what results that will bring about. Will be hoping to bang out a sub 18, 5K and a sub 37.30, 10K along the way.

yaboya1 wrote: »

Well done. Great stuff.
That's a fair marker you've put down for me to target.
We'll have to have a smackdown soon

In keeping with the terminology, bring it
What are your plans for the rest of the year?
My schedule atm (subject to change)

Weekend of June 21st - 5K - Not sure where yet, might venture to Dublin for a parkrun.
July 19th - Killarney 10K - This was my first race last year so I'll be tackling it again for sentimental reasons.
Sept 21st - Charleville HM - Dublin prep with a good chunk of marathon training already done.
Oct 27th - DCM
Dec - Waterford HM

martyboy48 wrote: »

That's a fantastic result. By that report at least, you seem to take everything in you stride(no pun intended). When was the last time you panicked in a race if you don't mind me asking... Super result

I was definitely panicking during that 6th mile, glancing at the watch and seeing my pace drop to over 7 min/mile. Happy with my ability to recover though.

A week of easy running for me after the half marathon. As the week went on my legs got fresher naturally. Average pace dipped to around 7.25 for what felt like easy running towards the end of the week. Perhaps a sign of some gains from the half itself. Good to scale it back completely for a week and I'm now ready to tackle week 1/8 in my 10K plan.


Weekly total 33.7 miles

The most noteworthy part of the past weeks running was surpassing last years total mileage:



I still wasn't even running at this stage last year. I'm delighted with how far I've come and eager to push forward from here. This next training cycle is to coincide with my first race last year so I'm going to want to put as much time between me and 45:50 (last years time) as possible. I'm setting my target at sub 37. What a running year that would cap.

Friday 30th - 5.24 miles @ 8.17
Recovery mileage.

Saturday 31st - 14.03 miles @ 7.33
Took a random, undulating route straight out into the country side. Some roads were more like running on trails but it was tranquil, warm and a thoroughly enjoyable venture.

Sunday 1st - Tuesday 3rd - Man Flu
Flu?? In June?? Was quite ill on Sunday night and hardly slept a wink. Fortunately the soar throat faded fairly quickly. By Wednesday I still had a blocked nose but no ill effects below the neck so I headed back out.

Wednesday 4th - 6.10 miles @ 7.25
Legs were a touch wobbly to begin with but found a good stride after the first mile. Apart from having to clear my nose quite often the flu didn't appear to have much affect on my running

Thursday 5th - 8.56 miles @ 7.20 inc. 12 X 400m
Target = 1.26

2 mile warm up
12 X 400 @ 5K (1.26, 1.26, 1.26, 1.24, 1.23, 1.24, 1.23, 1.26, 1.22, 1.25, 1.21, 1.23)
2 mile warm down

This went down very comfortably compared to the last two times I ran 400 intervals. Hopefully a sign of good things to come in the near future.

Friday 6th - 5.27 miles @ 8.23
Was working at 8 and heading home straight after work so an extra early 6.20am recovery run.

Saturday 7th - 15.05 miles @ 7.21
Long run around the sticks in Kerry. It's been a while since I've smelt as much slurry

Sunday 8th - 6.22 miles @ 7.21
Again very comfortable. I beat my first 10K pb from 11 months ago during an easy run.

Next week I've my first planned 50 mile week and it's also my last week building before a steep back for my first 5K.