Running on empty.

jake1970 wrote: »

Hi Greenmachine, Parkrun ireland have free timed 5k runs every Saturday @9:30am. Here is the link to their website http://www.parkrun.ie/

Brilliant for some reason I had it in my head that these were on once a month, instead of every week.

Bungy Girl wrote: »

+1 to this. Don't overthink it. I wouldn't pay any attention to the watch (even afterwards!). Just run faster than usual without sprinting and jog (not walk) to recover. Have a read of post #1087 on the Novices thread where Dubgal gives excellent instruction.

Thats the one I was thinking of post wise. So if I am picking up right on this, I should have strides a bit faster than I am aim to run next Saturday, but not an all out sprint.

5 minute warm up walk followed by a run of approx 35 minutes followed by a cool down walk. Slowed this down compared to previous by 10-15 second by km on avg but was shooting for 15-20 seconds slower.

Later run than I was used to. Warm weather was challenging. Still to an interval session, a break. Slower shorter run followed by strides day before race.

Duration 48:27
Duration 9.67
Avg Speed 11.97km/h

Bungy Girl wrote: »

Hope it all goes really well! Don't forget a race report please

Will do my best on the race report. Planning on watch pace via endomondo. I assume other runner would be doing similar.

Bungy Girl wrote: »

Up to you. Personally during a race I would ditch the accessories and just use a stopwatch to check in at the mile markers, but it's your race, so do what you need to do to keep your pace in check. Just don't go out too fast! Best of luck and most of all enjoy it. You've come a long way already and deserve to get a great result.

No Stopwatch in my kit as yet.:pac: Plan to incorporate in future intervals when building distance.

7 a.m. start for GM today. Coffee and porridge for breakfast. Slept poorly last night, and was sweating most of the night. Neigbours making a lot of noise. Oh well. Was anxious to be there nice and early as I had no idea, what to expect at the starting line. I needn't have rushed to much. I let myself get anxious because GM's OH is an easy walker and we had a 2.5km walk to the start area.
In the end there was nothing to sign etc. before starting. I really had no idea what to expect here. Some warming up and down that paths on and off in the 40 minutes I arrived to spare. Watched the half go off in 3 waves from the road.

10 minutes to go

Was feeling the itch at this point. There had been a hint at some rain but the sky started to brighten up, and began to feel pretty warm. 7 minutes to go and alot of 5 miler had made their way over to the start area. Set myself up somewhat toward the front with maybe 60-100 runners in front of me. I had a look at last July's run results and that is about where I was shooting to cross the line. Fiddling with my phone trying to get my tracker open in the bright light.

2 minutes to go

A last bit of movement on the spot. Feeling anxious. In my rush to not be late, I left without properly hydrating myself. A cup of coffee at 7am was the only fluid I had on board.

Last few second hit my tracker no idea if it has started. Moving towards the line now. Suddenly it dawns on my that a lot of runner have pushed their starting position forward for those all important seconds?

Race time a shuffle forward.

A couple of hundred runners in front of in the 5 mile. Move across the line and things are congested. Gaining meters and walkers I am feeling the hustle. Slower runners around. I push forward passing groups of runners shifting from the grass and the path trying to feel my stride. Sun is shining, getting in a comfy pace now. Feel like I am going slower than I should be. Thinking about water already. First km covered 4:4x. I really though it was slower but well within range. Picking up pace now still feel like I am not covering enough ground. Pass more and more runner along the sea wall. 2 km in and my thirst is getting to me. 2km in and I'm 9 mins so far. I am going to fast. :eek:
2nd km covered in 4:0X. Only a couple of hundred meter and I'll be hitting the wooden bridge. Maintain a similar pace the next 600-700 meters. The field is getting thinner now. Runners around me seem to be getting closer to my pace now with less opportunity for passing. "Water, Water need some water." Never carry water with me when training, but my lack of water before hand was getting to me even more now. Coming onto the soft sand now on my way to the beach, makes for difficult running. Pace has slowed a little but, I think I should have dropped it a bit more on this awkard terrain (for me). A left hander and I am onto the beach a little faster here. Running faster than I should be going here. A few hundred more metres here and a turnaround. At the half way point. 4th Km covered in 4:4X. Sub 18 minutes definetly going to fast

Slower now on the return leg of the beach closer to 5 min km. Not long to now for the water station, and I need it. Struggling on the sand now on the way back. Get my water and it is a struggle to drink it. Manage a few mouth full and carry it as far as the next km mark, before I drop it . Pass a couple toward the 5km mark. (Guy and girl) They seemed to have a comfortable pace going on.
Pick up pace a little for the rest of the 5km and complete the 5th in 4:5X. Coming back across the wooden bridge now and I am wondering if I will make the finish line. Race is taking it tolls at this time. 5 miles feels impossibly far now. The 6th km getting a little like the wacky races now. Passing runners now who bombed past me in the previous km, who have now slowed to a jog.

Noticing now too, runner passing me who I have passed a few hundred meters away. Things are getting challenging now. Should be slowing down now, but I push on(Should really have done this on softer sand coming on to the beach, this knocked a lot out of me) . I just want to see the finish line now. There that couple again I pass them, and try to gain ground on a few more runners. Getting harder and harder to pass other runners now. I push on through and finish the 6th km in 4:5X, just like the 5th km. Slowing now, but still willing myself to hit my target time. Need to match 5th and 6th km for another 2km and a bit to get me to a finish.

Hard reality hits me, that I am not going to be able to maintain my pace slow to a walk a few hundred metres into the 7th km. I am determined to finish strong and would rather walk here than across the line. A little over 2 minute of walking here, and I am happy I have grabbed enough to finish strong. There goes that couple. 5-8 runner pass me in my walk. Build my pace back up to a sustainable pace. 7km down and I have lost about a minute here it could have been a lot worse.
7th km 5:4X. Hitting 8th km now and I am back on form pass most of the runner, I lost ground on when I slowed to walk. Only a few hundred meters to go now. I can see the finish now. I dig deep I would love to pass just a few more runner, but it is not to be. Lose sight of the time now. It is going to be a 38:XX, I might have gained a few more seconds here, but I leave that battle for another day.
Today has knocked a lot out of me, with a lack of preparation on my part. A slight brain fart, while I gathered the energy to collect my banana, cake and water.

Sat down on the wall with my OH, and got my breath back. Had a lovely chat with another runner who finished in a little under 35 minutes, from Ranalegh. Well done lad.

Bungy Girl wrote: »

Well done Greenmachine, that's a super time under tough conditions. Great to have your first race under your belt. What's next ? Parkrun maybe ? But first, rest up for a couple of days, just easy running until you're fully recovered.

Yes want to get in a few park runs. Didn't know what to make for conditions being my first race. I think dehydration was my biggest battle.

I had a practice run out past Weston airport during the week straight in the head wind, that I ended up giving up at the halfway mark.
No idea what to do now, Re recovery so any tips appreciated. I generally walk on my non running days to keep the joints moving. I will likely do this, unless I am advised otherwise.

Ososlo wrote: »

Absolutely smashing time! You should be very very happy with that and sounds like there's tons more to come off that very soon.
Well done! Rest up for sure for a few days after that!

Weather and terrain included, I think I would have taken a minute off if I managed to drink water before my race. Lesson learned. Lovely course. All considered, absolutely delight. I couldn't run for a minute a couple of months ago.