From minutes to miles

Raheny 5

Target time: Sub 45
Actual time (chip): 44:06
Previous PB: 47:54

Build up

I've never done a race so late in the day before and living nearby meant I didn't have to leave early to head over. So I didn't really know what to do with myself all day. In the end I just read alot, felt quite nervous before this one. Left the house just after 2pm, got a quick lift to St. Anne's and cut through the park for a 0.85 mile warm up. Shorter than I intended but I didn't mind. Did some strides and some stretching and went to drop the bag off and go to the toilet. I don't think the wave start worked too well, I knew I would definitely be in the second wave but it wasn't clear where it was. Ended up just being one wave in the end I think and I ended up bit behind those a bit slower requiring some navigating.

Mile 1 - 8:48

I felt good from the start, I think I benefit from doing the warm ups beforehand. The first half mile was spent navigating and getting into my routine. The first incline up towards the Howth Road was grand, I think having done it a few times in the last couple of weeks helped. Onto the Howth Road the space wasn't too congested and the road surface is perfect. Bit windy along here so I tucked in behind two men to take a bit of shelter. I knew if a wanted to go sub 45 I needed to go just under 9 m/m to be sure. I was happy with the time of the first mile but didn't want to go hell for leather and die a death later.

Mile 2 - 8:50

Continuing along the main road I was ready for the turn onto Sybil Hill and to take advantage of the downhill. I abandoned my windbreakers and continued on. I was starting to feel a bit warm and quite thirsty, and I was beginning to sweat quite a bit The breathing was heavy but manageable and the legs felt strong.

Mile 3 - 8:51

Turning onto Mt Prospect there was a man holding two boxes of pizza. Wicked tempter. Got a surprise shout here from someone from work, good boost. I knew my OH & Dad would be along here as it's just a few minutes walk from home. I saw them just ahead (my Dad, as usual with the camera out :rolleyes:) - waved my hand in a vague drinking motion hoping for water and luckily the OH had some with him. Grabbed that for a quick sip, was very welcome. Legs felt a bit heavy as the route flattened out heading towards the park but they settled again.

Mile 4 - 8:59

Was doing a fair bit of overtaking now heading downhill and turning onto the coast. At this stage I was thinking sub 45 was on unless I blew up majorly on the last mile and a half and the last hill. The coast road felt very quick and before I knew it we were heading for the last turn back towards Raheny. Saw Redrunner at the corner, shouted hello and turned uphill. The pace definitely slowed but I was feeling ok-ish and still doing the overtaking.

Mile 5 - 8:28

The start of the last mile was showing a pace of 9:3x but it was just the residual slowness from the hill. Once we cleared that and the pace settled that time started improving. With around .7 of a mile left I was thinking...no, can't go anymore and the sound of the finish was near but far at the same time! That circuit around the small park seemed to go on forever, on the second last bend I kicked on...then thought, balls I've gone too soon, round the last bend, finish seems so far. Kept at it and crossed the line thinking I was going to see my lunch bagel come back up. Luckily it didn't!!!

My mile times are from the garmin which is a few seconds slower than the chip time, maybe I didn't start it on the button. Over the moon still with the chip time though. I know my previous pb's are quite soft so I do want to try and tackle as much as I can off them. I really wasn't expecting the time that I got. My worry about the sub 45 beforehand was that I wouldn't have the legs to hold the pace for a full 5 miles. Happy to be wrong though! The first 3 miles were very consistent which I was pleased with, slowed on the fourth with the hill though but I found a bit of a kick for the last mile. My max HR came out at 205 right at the end so that might adjust my ranges on the graduate training. I'm really enjoying that training at the minute and I feel like it's going well for me.

Was nice to meet a few people after the race, some impressive times and pb's about. And that goody bag, wow! In other news this weekend I did head to the Run Hub on Saturday and came home with some new runners which I'm looking forward to taking for a test spin this week. Thanks again for the messages folks.

Monday 26th: Squash

Probably not the best timing after Sunday but could scale back the intensity depending on how the body was feeling. Actually felt ok before and during, very enjoyable match. Legs felt a bit stiff after and into....

Tuesday 27th: 2.79 miles @ 10:46, 30 mins easy

Forgot the HR strap. Legs were feeling a bit tired and heavy, kept it short and sweet at 30 mins and not the usual 55 mins from the plan.

Wednesday 28th: Football

Usual weekly match, didn't play the full game outfield, did some in goal.

Not the best week probably after the race on Sunday, so took today as rest day, I don't want to push my luck. Focused on some foam rolling over the last couple of days as well and will get back into the plan tomorrow. Cycling home from work today in the snow I was very very glad that today was my planned rest day and I wasn't going to have to head back out for a run!!!!! :pac:

Sunday 1st: 9.06m @ 11:03, average HR 158bpm -100 mins easy

Lovely day for this one. Fabulous sunshine and cool but not too bad. Nice loop of St. Anne's, the seafront and the Bull Wall. Legs felt a bit sluggish at times, especially for the first 3/4 miles and the overall pace was also a bit slower than it has been recently. I might have still been feeling the efforts of the tempo the previous day.

Monday 2nd: Squash

Tuesday 3rd: 5.16m @ 10:40, average HR 154bpm - 55 mins easy

I only had two options for this one, today or Thursday. But I had plans both days making it a bit of an awkward one to fit in. To do it today meant getting up at 5:30am to fit it in before work or do it late when I got home. Realistically the 5:30am start was unlikely - especially with the prospect of overnight frost/ice :eek: So after alot of flip flopping back and forth I finally convinced myself to do it tonight instead of leaving it until Thursday. Went out at 10pm this evening, I had more layers on than I've ever had on a run before but once I got going it was a fabulous evening for it. Little to no wind, clear skies and cold but fresh. Delighted to have it done and I can enjoy my post work drinks on Thursday :cool: Continued the breaking in of my new runners, still not 100% feeling them but hopefully the legs and feet will get used to them.

Firedance wrote: »

Oooh sanp! I recorded & caught up tonight too, love The Good Wife :-)

Some great running there Laura, enjoy your easy miles over the weekend

Thanks firedance - I love it too, waiting for the OH to finish watching the rugby!!

career move wrote: »

Your 4 min paces are very good. Very consistent and given that you jogged the recoveries and felt like you could do a few more, I'd say you had the effort spot on

What position do you play on the football?

Cheers for the feedback. I was hoping I had it about right and it was good to do it on a calm evening to try get that consistency. I play midfield mostly but it's a smaller Astro pitch, not a full field. Ever play yourself?

Sunday 8th: 9.91m @ 10:36, 105 mins easy - average HR 157bpm

Still a fair bit of fog around for this one which made it cool enough, but I enjoyed it. 9th mile ticked in at 9:54 so I was happy to see that again. No rats today - just a dead cat on the side of the path I think I'd prefer the rat.

Monday 9th: 5m @ 11:02, 55 mins easy - average 159bpm

Myself and the OH were away for a couple of days so I headed out to the estate grounds of the hotel for this. More like trail running which made a nice change. I wasn't really watching pace or HR for a change, I was more concerned with watching my footing to make sure I didn't go over my ankle. It was mostly in good condition with a variety of surfaces - compact trail, trail with rocks, muck swamps, woodland, and grass. The pace and HR fluctuated depending on the good/bad surface parts, uphills and downhills. It felt a tougher work out on my legs than my normal runs so I think the effort balances out in different ways. It was really nice, very pretty - I came back with my legs and runners covered in muck - I don't think I can bring those back to Run Hub for an exchange now :pac: Plenty of hydration and protein consumption as well - wine and steak count don't they???

Tuesday 10th: Rest

I had planned on going out late this evening but I'm not really feeling it. Legs feel heavy and I've had the early signs of a sore throat for a couple of days now. I think it could be one of those days where I might get more from a total rest day.