Send in the Clowns - BAC 10K Challenge

Monday: 7 miles + 10 miles easy at ~7:16/mile
Tuesday: 5.5 + 5.5 + 5.5 miles at ~7:15/mile

Wednesday: Graded Meet: 400m Grade C + 800m Grade D + 10 miles warm-down
Ok... Running 100+ miles in the previous 8 days of training is not a good build-up to a 400m race. I knew this beforehand, and was pretty sure that my performance would suffer as a consequence. Despite this, part of me still wanted to do the race. I've never run more than one 400m in a season (in a year), and just didn't want to quit after the last one, so figured I'd give this one a go, without compromising on my marathon training. That still meant running 16+ miles the day before, but I split them into three runs, with a couple of commutes sandwiched around a lunch run. Got the Dart out to Irishtown and ran the 1 mile to the track as part of my warm-up. Chatted briefly to Chivito, who as running in the grade B race. I got Lane 4, which I reckon is the first time I've been given a decent lane draw.

400m Grade C: Gun went, and I forgot to keep my head down, standing up almost immediately. Legs felt immediately heavy but I think I got out pretty ok. After the bend, I think I was in around third place and losing ground. I knew that I wasn't running fast enough, but with the legs in their current shape, I didn't want to lock-up in the final 100m, so took it a little conservatively. Got a shout out from Chivito on the bend which helped, as the wind made it a bit of a struggle. Coming off the bend, I wnated to slow down, but the knowledge that I'd been just 19/100ths of a second off my target the last day helped with the motivation and I held on. Still with just 20m to go, I really struggled and felt I was slowing badly. Managed to remember to perform some form of dip (more akin to sticking my belly out) before almost collapsing over the line in around 4th/5th place. Most of the race was a bit of a blur, but I just got a sense that I didn't run very fast, but ran pretty consistently, and thankfully didn't lock-up, as I've done in my previous races. I knew I hadn't broken 60, but secretly held a little hope, that I might have magically cracked it through consistent pacing, however, these hopes were dashed when Chivito confirmed that I'd run 61.xx. No great surprise.

800m - Grade It took me around 20 minutes of sitting around, before I started to feel a little recovered, as my HR had been elevated for quite a stretch, with a feeling of lactic build-up. I was in two minds about doing the 800m, but I've only ever done one before, so the experience would serve me well, even if, like the 400m, I wasn't in a position to run to my potential. Lined-up in what I hoped was the right starting spot (again in lane 4) and waited for the off. After the gun, I went out a little conservatively. After the bend, two runners had opened a decent gap, and if I'd been in better shape, the right thing to do would have been to chase them down. Instead, I settled down with the second pack that had formed, noticing out of the corner of my eye, that the runner in the outside lane had stayed in lane and was running on his own as we rounded the bend. Settled into the pack on the home straight, and we hit the bell in around 1:05. This is where things went pretty wrong, I was completely boxed in, and the pace of the other two lads was slowing. The runner in 6th (Naas singlet) likely noticed the pace dropping, and pushed from behind to pass all three of us. Thankfully, one of the runners was suffering badly and fell off the pace which created a little more room. I saw a gap and managed to pass the other runner on the inside, and went chasing after the Naas runner. I closed the gap and settled in behind him, feeling like I still had plenty in me. I felt it was too late to resurrect a good time (my entire race strategy had been wrong for chasing a good time), so finishing in third was the next best thing. As we rounded the bend, I pushed past the Naas runner and worked as hard as I could to the line (finishing I reckon a lot faster than I did in my 400m race!). I felt fine, soon after the race, confirming that I really should have worked harder. I reckon those 800m reps during the 5k training align a lot closer with the 800m distance than the 400m distance. I'll have to wait another day for my final time, but don't think it will be anything too impressive. Certainly 2:1x, but nothing that will set the world alight.

Best thing about the two races? I enjoyed them. I enjoyed the entire race experience, even if I have little achievement to show for it. Still not sure if I'll crack the 60 seconds this year, but I may give it another shot, if I'm around for the next graded meet.

10 mile run home: This actually went a lot better than I would have imagined. I was anticipating a pain-fest, but managed to run on the grass most of the way home from Irishtown stadium to Shankill. Backpack was a little heavy, but with the great weather and cracking views, I soon forgot about it.
Summary: 10 miles in 72 mins, @7:14/mile

I'd heard about this race some months back and as Moate Park (where much of the race would be run) is my training ground of choice when staying with the in-laws, I relished the thought of running another race here. Two things made me nervous about the race though: the club is fairly new and to the best of my knowledge, it would be their first time hosting a race, and secondly, I have this constant fear of getting lost in Roscommon races. This is completely unjustified, as it's just one race that went awry and has left a bitter taste in my mouth, but still, I find it hard to shake the unease. My qualms were completely unfounded however, as from start to finish, this was, without a doubt, the best organized race I have ever participated in. Far from the feelings of an inaugural race experience, everything was so polished, that it felt like the organizers had taken the best bits from every other race and put them together to create something really top notch.

The goal: My last 10 mile race was Ballycotton, some 15 months ago, where I'd finished in 57:20, on a perfect day. Today I hoped to run low 56:xx, and I'd be a little disingenuous if I didn't say that I was hoping for a spot on the podium. It wasn't the best advertised race (they'd did a great job of the build-up on Facebook, even posting a recorded video of the route), but that was only relevant if you knew that the race existed in the first place. They hoped to get 100 participants and on the day managed a little over that number. Just as I suspected, there would be some raiding parties from nearby counties, hoping to notch up a victory and get some pocket money for their troubles (and my own motivations weren't entirely different), but it meant there were a number of protagonists on the day. 5 fit looking lads from Sligo AC toed the line and looked ready to take on anyone. Local man Adrian was lined up behind the Sligo lads. I hadn't met him, but had heard much about his running over the last 12 months. A really solid runner, he just needed to get his pacing right and he'd be a match for anyone. He certainly had home court advantage, and a huge wave of support around the course. A couple of other club-singleted runners from Longford, Athlone and various other spots made up the rest of the front wave of runners. Not knowing the form of the other runners, I figured I'd set off and see how the race developed, with the primary goal of hitting my time. Despite some light rain before the start, it was bloody warm and humid. Perfect weather for a 5k, but uncomfortable for anything longer than 5 miles.

The race: the gun went off bang on time, and we set off on the initial 3 mile loop, before taking on the larger 7 mile loop. Immediately local man Adrian and one of the Sligo AC lads made a significant break, with the Longford runner chasing just behind. I hadn't anticipated this kind of pace, and after half a mile, a quick glance at the watch told me that I was running close to 10k pace, with the lads stretching out a lead ahead of me. I kind of had an idea that the local man was a decent sub 60 guy (I guessed maybe 57-58), but didn't know what kind of time the Sligo lad could run. I knew that starting out at 53/54 minute 10 mile pace on a hot day would just end in disaster for me, so with some regret, I settled into fourth place and eased back to something more achievable. I focussed on staying comfortable, and the miles felt relatively easy (5:35, 5:47, 5:42). Delighted to see that every turn was not only really well signposted, but also had a generous selection of cheering marshalls, some of whom knew me and gave me a shout of encouragement, but most of the cheering was for the local man up ahead, who was now out on his own and looking really strong.

4th to 3rd: I grabbed a water bottle at the 3 mile mark, and as the rain had cleared and the temperatures were rising, poured most of it down my neck to keep the body cool. Towards the end of the third mile, I had started to close the distance on the Longford runner and as we turned right up the long drag I decided to make the patented 'smooth and strong overtake manoeuvre', while wearing my 'I jog at this pace while walking the dog face'. The hill seemed to be enough to separate us anyway, and all of my faux nonchalance was likely unnecessary. I was a little happier now, as I'd moved into a podium spot, but with 4 miles down, there was still a lot of running left to do. Sligo runner was around 100m ahead, with Roscommon runner another 150m ahead of him.

3rd to 2nd: I noticed that the distance between us was no longer widening - in fact, we all seemed to be running at around the same pace. The difference was that the two runners ahead had gone out hard (in racing mode). The runner in front was probably trying his damnest to widen the gap on second place, while second place was likely trying to narrow the gap on first, so they were both likely running to their immediate potential. It was unlikely that they would be in a position to increase their pace over the second half of the race - in fact, they were more likely to slow down. At this stage, I realised that I had a very realistic shot of winning, if I could just keep my composure. After 5:44 and 5:36 miles, I hit the half way mark in 28:24.

Over the next mile, the distance to second place narrowed. The temptation was to close the distance as quickly as possible, but I figured that a much better outcome would just be to hold my current pace, and let the Sligo AC runner come back to me. We took a right turn, leaving the Bothrin for a more major road, and the Sligo man was just 20m ahead. I got a shout from my brother in law who was marshalling that turn, and that was enough impetus to move past the Sligo man into second place. Four miles to go, the local man was 200m ahead, but I noticed he was glancing back occasionally. Again, the temptation to accelerate and close the distance, but I kept the pace constant and focussed on running the racing lane at every opportunity. The Roscommon man was hugging the ditch, so was losing a second here and there. Miles 6/7: 5:49 / 5:38.

2nd to 1st: We turned right, into Moate Park, and this was very familiar territory, as I've ran here many times before and love running this stretch of road. I knew that the forest tree cover would mean that we'd get some relief from the rising temperatures and the cool fresh oxygen was ample reward for the hard work so far. The familiar territory signalled that the end of the race was approaching and the pace picked up a little accordingly. Running along the damp forest road was tough though, as the surface was slippy underfoot and meant extra effort for the leg turnover. Saucony Kinvaras really don't have good grips in damp conditions, but I've yet to find a decent light/cushioned alternative.

Now there was only 100m between us and I could hear the raucous encouragement the local man was getting. I was still getting cheered on, just not quite as loud. Miles 7/8: 5:38/5:40. Over the course of a few uphill drags, I closed the distance between us and drew level at around the 8 mile mark. I said a few words and offered him some water (not sure what to do in circumstances like this) and gradually pulled away from him. It dawned on me that I had just moved into first place, from the 4th spot I was resigned to finish in, in the first half of the race. The temptation was to hammer it, but I kept my composure and focussed on staying relaxed. For the first time in the race, I was now chasing the motorcycle marshall, and it helped to maintain the focus. Mile 9 was up a drag and it helped to widen the gap between myself and the Roscommon man. I hit the top of the hill, which also marked the end of the 9th mile (5:40), and risked a glance backwards and I was now a good chunk ahead. I knew the final mile had a slight downhill, so used the opportunity to solidify my lead. Lots of shouts of encouragement along the final stretch, as I crossed the line in 56:48.

The result: The time wasn't great. I'd certainly have been hoping for more before the start of the race, but it was great to run a good race and get the unexpected win (and a 30 second PB is still a PB). I'd love to say that I left nothing behind, but that wouldn't be true. I've definitely noticed a more conservative approach to racing over longer distances, and while it means that I'm rarely upset with the outcome, it also means that I never really run to my potential (except maybe in the marathon). Nonetheless, a fantastic race that I'd recommend everyone to run. Talking to the other runners afterwards, we all agreed that if the Roscommon Harriers can maintain this standard for future years (while increasing the numbers), they'll be among the very finest of races in the country.
Summary: 10 miles in 56:48, @5:40/mile.

Sunday: 20 mile easy run
Enjoyed a few celebratory pints the evening after the race and didn't quite rehydrate properly, before setting off on my run. It was ok though, I'd agreed to meet Emer in Moate Park, and ad stashed a bottle in the car for collection after 6-7 miles. I didn't take into account that my subconscious would take me in a completely different direction, visiting some of Roscommon's smallest towns (including Tom Cruises' ancestral home of Kilteevan), before arriving at the appointed meeting spot, some 17 dehydrated miles later. Still, a damn enjoyable run and the legs were in much better shape than I deserved.
Summary: 20 miles in 2:23, @7:09/mile