Not Quite Four Laps

Mon 27.04.15

5.3 @ 7.02/mi

Another lunch time, another run in Shanganagh Park.

Tue 28.04.15

W/U, 6 X 600 w/ 200 active revovery, W/D

Times: 1.47, 1.52, 1.51, 1.52, 1.52, 1.53

Was meant to be doing a 200 session but having gone off plan with the 400 session on Saturday, the coach recommended that I tuck in with the 5/10k group and do their 600 session instead. Good group here with Moorsey and SC doing 8 repeats and myslef and KF doing the 6. Pace was tasty enough from the start with all the reps coming in at 5.10ish pace and the active 'recoveries' at just under 7 minute mile pace :eek:. By the third or fourth rep, the legs were really tiring and I was glad to be just doing the six. Recovered very quickly once finished but that was tough going.

Wed 29.04.15

5.3 @ 6.50/mi

Easy miles at lunch

Thu 30.04.15

5.3 @ 6.45/mi

Easy miles at lunch

Fri 01.05.15

4 @ 7.25/mi w/ strides

Easy miles at lunch with strides

Sat 02.05.15

W/U, IMC Greystones 1500 'B' (4.15.96), W/D

Woke up at 8 o'clock to the sound of rain smattering against the window and I don't think it stopped for one second throughout the day. Had heard a lot about these IMC races and our race was being paced to 66s laps by a clubmate so it should have been the ideal scenario but the weather put a bit of a dampener on the whole occasion.

On the Friday evening, I was pretty wrecked after work and ended up falling asleep after my dinner for a few hours. Woke at 11 and just decided to hit the hay. All told got about 12 hours sleep and must say that I felt full of beans on the Saturday. Doing some strides before the race and I was bouncing along effortlessly. Don't know if it was the weather or what but despite feeling great, I never really got in to race mode and couldn't get the pre-race adrenaline going. Lined up third from the inside and when the gun went, the guy in lane 4 got his elbow in front of me really restricting my movement and pushing me towards the back of the pack. Had hoped to go up tight with the pacer but was already about 6 or 7 yards back after only just starting. Once I could get going, the pace was perfect and JF paced the first lap perfect in 66s with me 2 seconds behind in 68. Pace was steady for the second lap but towards the end I lost my concentration for just a few seconds and before I knew it I was a couple of yards adrift from the pack. Woke up and slowly brought myself back in touch. We hit the bell and I wasn't in too bad a position. The group started to string out and on the back straight I started to make some round. Coach shouted that third was for the taking and even though there was a bit of ground to make I sort of felt the same myself. Got up to top speed coming around the final bend and worked my way in to third coming on to the home straight. One guy was finishing strong behind me. I was at top speed now and it was frustrating for him to ever so slowly make his way past me as we hit the line with me powerless to do anything. Still fourth position and 4.15 in tough conditions was a good result and I've learned a few more lessons from the race as well that I can apply next time. There really is s lot more to the 1500 than first meets the eye.

Sun 03.05.15

12 @ 6.43/mi

Met up with Moorsey down in Moorsey Park and we headed out to Blackrock and back. This unintentionally ended up being a bit of a progressive run. Hitting 7 minute miles for the 2 miles to the park. 6.45 miles for the 8 with SM and then 6.15 for the 2 miles home. Nice run and felt pretty good throughout.

Mon 04.05.15

Rest

Been a while since I've taken a rest day so went for the traditional lazing about and watching the snooker on a bank holiday Monday. Will probably run the 3k in the graded in Wednesday or maybe even the 8 if I'm feeling especially adventurous on the day.

Sat 09.05.15

W/U, 4 X 410ish w/ 90s recovery, W/D

Times: 70, 70, 70, 70, 72, 73, 73, 73

I was down in Tipp so I headed down to a local running/walking track with the brother and his wife for this session. I was trying to measure the distance for this session on Google Maps but it was only built recently so they don't have the satellite image of it. Knowing its approximate location, I worked out that one corner to the opposite corner was approximately 410 metres so I decided this was good enough.

Myself and the brother hit the session. It was raining and the surface was loose gravel so not ideal conditions but just focussed on effort. By the second one, my legs were already starting to feel it. May have ran these too quick and come the fifth and sixth one I was really pushing it from early on in the rep. The last two were probably really good race preparation because the legs were jellyish pretty much the whole way through so just tried to concentrate on form and keep the turnover as quick as possible. Really tough session but great to get it under the belt. Should stand to me, I think.

Sun 11.05.15

13.4 @ 8.45/mi

Up early after little sleep but we had arranged this the night before and the three of us called our respective bluffs to head out on a tough hilly run on a surprisingly warm but windy morning. Of course, it was enjoyable once we got out and its such a lovely part of the country to run in. The hills are tough but being buffeted by the increasingly strong winds at the summit in the midst of some of the most beautiful countryside in the land really is invigorating.

Mon 11.05.15

4.8 @ 7.23/mi

Legs were feeling it a bit from the hills yesterday so kept the pace handy and the distance a tad shorter than the usual lunch run

Tue 12.05.15

W/U, 6 X 800, W/D

Times: 2.40, 2.31, 2.28, 2.27, 2.26, 2.23

Had a big group for this session, which is always great. I know I wouldn't have gotten this type of quality in without being pushed. First one felt very handy and it was a bit slow. Always best to ease in to a session anyway. By the third one, I was sort of regretting the up in pace :P. Fourth one was surprisingly comfortable but then the last two were really tough. Pace was a bit hotter so not surprising. Great session and compares well to some similar sessions done at the start of the year where paces were in the 2.30-2.40 bracket.

Wed 13.05.15

5.3 @ 7.02/mi

Easy one at lunch

Thu 14.05.15

W/U, 2 X 8 mins, W/D

Two eight minute sections at approximately 6 minute pace. Nothing too taxing ahead of a race at the weekend

Fri 15.05.15

Rest

Sat 16.05.15

5 @ 7.38 w/ 4 X strides

The now traditional pre race easy miles with strides.

Sun 17.05.15

W/U, AAI Games 1500m (4.18.00), W/D

The less said about this one the better . I don't really know why I entered this. Probably just because it's close to where I live. I had looked up the results from last year and the possibility that I would finish last with no one to chase was very high but I didn't want to let this put me off.

The day itself was a weird intermittently hot and cold day with a pretty stiff breeze on the home straight. Timmaay was racing as well so there was at least one person that wouldn't be a million miles from me. Bit of a delay in the start so we chatted away until it was time to go and then lined up. I took it easy at the start and just tagged on to the back of the group. Still, given the quality of the field, it was a decent first lap at 66s and I was just behind Timmaay and another lad. A brief loss in concentration and now the gap went from 2 metres to 10 metres in about 2 seconds. Later found out that the other guy had put in a bit of a surge and Timmaay had followed. I was now completely isolated and lost all motivation so just brought it home for a very unsatisfying 4.18. Was disappointed but didn't dwell on it too much.

Mon 18.05.15

10.1 @ 7.02/mi

Went up in to the Dublin Mountains after work for a really enjoyable run. One minute you're crossing the M50 and next you're in the middle of the countryside with not a soul in sight. Will have to explore this route a little more.

Tue 19.05.15

2.4 @ 7.28/mi w/ strides

Pre race handy run with strides

Wed 20.05.15

W/U, Dublin Graded 'A' Mile (4.32.72), W/D

I didn't really know what to expect after what has been a mixed bag of racing recently but I love the mile distance so I couldn't really turn down the opportunity to give this a shot. There was extra impetus in that two of my clubmates were running too and we wouldn't be too far off each other's abilities so it had the potential to be a great race.

The weather was really perfect for racing and this put me in a good mood so I couldn't wait to get going. The only thing running through my mind before the start of the race was to keep concentration during the second lap and I felt if I accomplished this then I could have a good performance. I was given a position towards the outer lanes at the start, which is my preference and got off to a good start just tucking in behind one of the clubmates in the middle of the pack but not boxed in. I was really concentrated on keeping relaxed and the first lap was a very comfortable 67/68 seconds. Now, I just wanted to keep in touch with the group on the second lap but not expend too much energy. Still feeling relaxed and hit the second lap in about 2.17 I think. Now, I was surprised to be feeling so good and decided to kick on a bit. Went round the clubmate and started reeling in some of the lads up ahead. Hit the bell and I think I took one or two places coming round the second last bend. Got moving fairly well on the back straight and was in a good position to catch the two runners ahead coming on to the home straight. Normally my legs are dead by this stage but I still had enough energy to really push off and generate some power in the home straight. I caught one runner just before the line and wasn't too far off the second one. Won the battle of the Cru too, which was the main thing

Thu 21.05.15

5.1 @ 7.09/mi

Easy Lunch Run

Fri 22.05.15

4.8 @ 7.14/mi

Not so easy lunch run. Probably just lack of sleep and excess of Smithwicks though.;)

Still not sure how to approach the summer in getting a balance between racing and training. Going to take a racing break for a couple of weeks now and get a decent block of training in. IMC in Tullamore looks like a good option to properly tackle the 1500m and finally run one that I'm fully happy with.

Timmaay wrote: »

Ah ya f7"ker, ahead of me for the mile also! (my pb about 4.35, but more in the tank for me. Want a smackdown at the Bray runners invitational ha? Sub 4.30 or bust

...but its the 1500 one that I want :rolleyes:

Perfect conditions on Wednesday and a big group around the 4.30 mark so I'm sure you would have taken chunks off your PB.

Might make it out to the mile in Greystones but its just after a weekend of music festivalling so I may not be in PB shape

Mon 25.05.15

W/U, 2 X (4 X 400 w/ 60s recovery) & 5 mins between sets, W/D

Times: 67, 72, 67, 71, 66, 71, 67, 72

Was way too tired going in to this after a really tough session on the Saturday and the long run on Sunday but it was today or not at all so I gave it a shot but wasn't too worried about times. Needless to say, it was quite windy so alternate splits have quite a bit of variation. Got it done in the end but might have been better off just giving it a miss. Definite signs coming from the legs that they need a bit of rest.

Tue 26.05.15

5.2 @ 7.03/mi

Legs still really tired for this run at lunch time.

Wed 27.05.15

5.4 @ 6.48/mi

...basically the same route as the day before with a slight detour to pick up a bit of lunch but felt a world more lively.

Thu 28.05.15

W/U, 2 X 12 mins, W/D

Paces: 5.58, 5.48

A handy enough tempo in Sean Moore Park with AC

Fri 29.05.15 - Mon 01.06.15

No running

Was down in Kerry for the long weekend and did a 175k cycle on the Saturday and an 80k one on the Sunday so I wasn't completely slacking either :pac:. I'll not be converted to the dark side yet though. Me back is broke from being hunched over the handlebars all weekend.

Fri 12.06.15

Rest

Had intended on getting out at lunch for my traditional pre race jaunt and strides but mad busy day at work so never had the chance. Probably no great loss anyway.

Sat 13.06.15

W/U, Le Chéile IMC 'C' 1500 (4.11.50), W/D & Boards.ie beer mile in 8.48

Almost perfect conditions out in Leixlip today with just a slight headwind in the home straight so there would be no excuses if I couldn't run a PB. I had to run a PB

Bumped in to Timmaay after registering and we traversed the place looking for the changing rooms but the gym ones were behind heavy security and there was none by the track so we had the to get changed in the great outdoors. Lucky for any ladies passing in the vicinity . Tim wasn't racing till an hour after me so I headed off for a few warm up laps around the adjoining pitches and then over to the track. Bif crowds around and a great atmospphere so it was a pleasure to sit down by the track in the sun and change in to my spikes, while watching the other 1500m races taking place. Thankfully, the race didn't go off early this time so I got my full dynamic in with a few strides before the off. At this stage, all that was going through my head was to hit 2 laps in 2.12 and then I was confident I'd plough through the last 2 laps. Pacer was running 65s, so if I stuck with him, then I wouldn't do too bad.

We're called to the line and then the gun. Got a really good start, which I'm starting to get good at and I was able to slip in to the lead group of 5 or 6 on the inside lane. Pace slowed down a bit after 200m and I was tempted to go round but tucked in to get some protection from the wind and relied on the pacemaker to get us round on target. First lap was 65/66 so bang on target. Pace started to hurt a little now but I picked it up to keep with the lead group with the pace maker and again tucked in to get some protection from the wind on the home straight. Good shout outs from the Cru supporters on track, which was a help in keeping me honest. Hit the second lap in 2.12, so right on time and I was very happy with this. Last two races were lost in the second lap so really wanted to nail it this time. Couldn't rest on my laurels though and effort levels were getting high. I went by a few people and the field was getting stretched at this stage, so I was largely on my own. Hit the bell and upped the effort again. Breezed by two guys here but I think it was just them slowing down than any great increase in pace by me. There was three guys behind me as well that I just couldn't lose. I was giving everything and if they had a sprint finish in them, then I didn't think I had it in me to respond. Sure enough, two of them came by me in the home straight but the legs were like jelly so I couldn't do anything. At least held of one of them to finish in 6th position out of 14 starters, so not a bad result at all.

I was in an absolute heap after the race and the only thing I was fit for was the leaba. Could barely stand up of my own accord. Recoevered a bit and decided to join Timmay for a warm down but I could barely breathe so had to call it after a lap and go for a lie down. This was nice and eventually I recovered enough to get the train home and have a shower and a bit to eat before heading out to the main event of the day, the Beer Mile.

Thought I had loads of time, getting in to the town at 6.15 for what is usually a half hour journey out to Beer Mile stadium. Bus took 20 minutes to arrive. It was packed with people and then they had a bus driver change over in Donnybrook. Arrived there at 7.35 and was expecting to see the event in full flow but luckily, the preparations were still ongoing and I was able to get down in to my racing gear and give the beers a bit of time to settle before the off. Was worried that the run down from the bus stop, would cause issues but luckily they had settled enough and I used the old trick of flicking the cans to allow the CO2 to settle and this seemed to work.

I had no chugging training done and was pretty wrecked after the 1500 race so my expectations were low and I was out to have a bit of a laugh more so than anything. Bit naive, because drinking 4 beers and running a mile in 9 minutes is not really all that enjoyable an experience. Not at the time anyway :P. We were given the countdown and I cracked open the first can. This took three or four gos but eventually got it down, although I was one of the last heading off. Kept it controlled on the first lap and worryingly wasn't burping as much as I had hoped. This could prove an issue. Made a few places on the run but the lead lads were flying and were well gone by the time I got round. Second beer was slow enough and at this stage I knew my time from last year was safe. Hit the second lap and again I wasn't getting the burping in so was starting to feel very bloated. On to the thrid beer and I decided not to force it. A PB was off the cards so I didn't want the shame of puking up some froth. On this lap, the two lead lads were finishing up and had a great vantage point from the opposite side of the track for the sprint finish. What athletes:D. For the fourth beer, I really took it easy because I was feeling bloated as fook. Meno and yaboya headed off on their last lap as I was still drinking. Thought I might be able to catch them with a quick last lap but they possibly had too much of a lead and I had to nurse my way around to avoid the dreaded penalty lap. Finished in 8.48, which was a bit disappointing but a great evenings entertainment and the banter was mighty. Felt really ropey for the next 10 minutes but then the alcohol started to take effect and I was cured, along with everyone else apparently. It was pretty funny to see. Headed in to the town then for a few cool down drinks. Don't know what I was drinking because the memories are after a certain point are none too clear and I'm a bit of a shell of a man today.

Sun 14.06.15

Rest

For obvious reasons.

ThebitterLemon wrote: »

Congrats on the 1500m.

Piss poor showing in the main event, I had you chalked down as a dark horse for the win, country lad that likes a pint, quick enough, and all that! Obviously living in the Pale is affecting your conditioning

TbL

More of an endurance athlete when it comes to the drinking unfortunately.

menoscemo wrote: »

The JTG commentator had him marked down as a darkhorse too.

I am surprised at your surprise in Krusty's video while you were finishing your 4th beer

Yea, I was gutted when I saw yourself and yaboya heading off ahead of me. Now I have to wait a whole year to try and redeem myself.

The commentary was excellent alright. I liked his assessment of my pre race favouritism based on the fact that I was wearing split shorts and looked reasonably athletic .

Sat 27.06.15

W/U, 2 X (4 X 220ish w/ 90s rec.) & 5 mins between sets, W/D

Times: (33.9, 35.3, 34.3, 35.7) , (33.7, 35.6, 35.6, 36.3)

Down in Tipp for the weekend so headed down to the local GAA pitches for this session. They have just built a training pitch with a gravel running track around this and the surface on the training pitch is actually really quality so decided to do the 200s around this. Had looked up the dimensions of a GAA pitch on d'internet and taking the nominal dimensions, stating from the '21' and running the length, behind the goalsa and to the far corner should have been close to 200m. The Borris pitch is a bit bigger than your average GAA pitch (we're expansive hurlers down in Borris, like to let the ball do the work:D), so I feared it would work out a little longer. After the first one, I was really hoping that this assumption was correct :P.

I had a serious case of DOMS from the run in the Dublin Mountains on the Thursday. Probably a bit of a silly thing to do after a week of no running. After the warm up and some dynamic exercises followed by strides, I had loosened up a bit so got stuck in. Strong wind on the pitch so even reps are all a little slower. Knew from the first one that it was going to be a bit of a struggle. Garmin has this at 4 minute pace, so I'm guessing it would be equivalent to a 29/30 but it didn't feel comfortable. Second was okay but third and fourth ones, I was tying up in the last 50m. Long break and the splits for the first two on the second set actually don't look too bad but I was working too hard to hit these. I was hands on knees after each one, which is always a bad sign. Was nauseous going in to the third one but got it done and likewise with the fourth. Times for these weren't great though. Overall, a killer session and one of the tougher ones I've ever done. I was absolutely crawling it around on the warm down and had to stop a few times for little breaks.

I think its a mixture of the break and probably a lot to do with the festival on the previous weekend where healthy living was at a premium but will need to just keep the head down to get back in to decent shape for the GV Ryan meet in two weeks.

Sun 28.06.15

8.1 @ 6.42/mi

Again, very stiff today and need to get some serious sliotharing done on my calf this afternoon, which is always the problem muscle for me. Pace was way too quick on what is a pretty tough hilly course. Will slow down the pace big time on the lunch run tomorrow and try get reasonably fresh and loose for the first club session in a while on Tuesday.

Mon 06.07.15

5.3 @ 7.08/mi

This was the easiest run I've done in a long while. Now that I'm really trying to peak for a few races, I'm taking it super easy on my in between day runs. Pace was surprisingly good but I could have been walking for the amount of effort I was putting in. Great feeling.

Tue 07.07.15

W/U, 8 X 200 (w/ jog back recovery), W/D

I was looking forward to this session all day at work but then I get down to the train station only to find that all the trains have been cancelled due to a truck blasting through a level crossing. Was waiting for a bus back to Blackrock, which of course never arrived and by the time I got a bus in to town it was twenty minutes later. Was resigned to doing this on my own but the other lads were obviously a bit delayed too because I got there three quarters of an hour late and they were just about to start. Got a short warm up in and we were off.

The two 800 lads were always a second or two ahead but I ran these really strong and was really happy with how it went. The 200 distance was just approx so times aren't too significant but I'd say they were worth 28-30s for each of them and were pretty consistent as a whole.

Worked it out later that I'd done about three and a half hours travelling for under 4 minutes of hard running. Seems a bit ridiculous when you put it that way

Wed 08.07.15

6.7 @ 7.12/mi

Ran in to work in the morning

Thu 09.07.15

W/U, 2 X 8mins (w/ 2 min jog rec), W/D

Paces: 5.47, 5.39

These tempos are always a bit of a struggle, whether its 2 X 8 or 3 X 15, 5.30 pace or 6 pace, it doesn't really seem to matter. Hard to get motivated for the Thursday sessions but they're a necessary evil. Finished up with 5 X 100m strides and felt strong on these so that was the main thing.

Fri 10.07.15

4.7 @ 7.20/mi

Just a really handy run to shake out the legs ahead of the race tomorrow. Really looking forward to it. Feeling good about it.

ThebitterLemon wrote: »

What you racing tomorrow KU, another 1500m?

TbL

Aye, its another 1500 in the IMC GV Ryan meet in Santry.

You make me sound so predictable