Advertisement
Help Keep Boards Alive. Support us by going ad free today. See here: https://subscriptions.boards.ie/.
https://www.boards.ie/group/1878-subscribers-forum
Private Group for paid up members of Boards.ie. Join the club.
Private Group for paid up members of Boards.ie. Join the club.
Hi all, please see this major site announcement: https://www.boards.ie/discussion/2058427594/boards-ie-2026
Not Quite Four Laps
Comments
-
Thu 23.07.15 & Fri 24.07.15
Rest
Sat 25.07.15
W/U. Mile End Parkrun (16.59), W/D
Over in London for the weekend for the Diamond League, which was class. Right at the finish line to see Bolt in his return to form, plenty of Irish interest and a very inspiring performance by Kiprop. I don't know how that man manages to open up his stride so much and get such leg lift at then end of a mile race. Amazing stuff.
Anyway, myself and the brother and his wife decided to hit a local Parkrun on the Saturday morning. Also met up with a clubmate there too. I was down for a 4 X 1k session, so figured a 5k race at a reasonable effort would be roughly equivalent. Started a few rows back to prevent any rush of blood to the head at the start and took it out easy. Worked my way up through the field for the 1st K until I was in 3rd place. There were some testing winds and a few tough little climbs so not the fastest course over all and I was working hard enough but trying to keep it relaxed. Moved up in to third place after about 2k and stuck behind the lead runner until the end of the first lap, just in case I took a wrong turn. The kid out in front must have been only about 16 or 17 so I burst past him when we hit the hill at the start of the second lap, just to demoralise the poor youngster
. This hill was followed by a long drag and I was now slightly regretting upping the pace but had to plough on. Eventually hit the far side of the park, so looped back towards the start and a bit of downhill. This was a relief. Then, I saw a bridge up ahead and thought to myself 'I don't remember crossing under a bridge on the last lap??' I slowed down and eventually came to a stop. 'No, definitely didn't go under that bridge'. I hate retracing my steps to the point where I'll walk around a block if I realise I've gone the wrong way but I was out of options here. Got back to where I'd missed the turn and got going again. I was now back in third and about 20 yards behind second place. Caught and passed him but then eased up a little bit with the lead runner well ahead. At this point, I heard someone catching up and figured it was the guy I just passed but no it was the clubmate, who has a really strong finish and was running well within himself at 17 minute pace. When he got up to my shoulder, we both absolutely legged it and there was no separating us as we came to the finishing chute, except he had missed the RDs announcement at the start and went back towards where we started instead of turning for the finish. Pity, as it was really nip and tuck. Still managed to squeeze under the 17 minutes somehow.
Worked out off the old GPS that I had lost about 40 seconds on my little detour so a solid 16.20 ish performance. Very happy with that.
Looks like I will be out in the 5000m rather than the 15 on Sunday, so a little disappointed with that as its the last opportunity this summer. but at the same time, its a really good opportunity to improve on what is now a very old 5k PB. Will be running in the 800 on Wednesday too so that will be my last hurrah to the middle distance for this year
Sun 28.07.15
Rest
Mon 27.07.15
5.3 @ 6.55/mi
Tired after the weekend but needed to do something0 -
-
-
-
Chivito550 wrote: »Yeh League Final can never be chalked down as a definite race when with a big club unfortunately.
Have you looked into any races in the UK? Their season goes on considerably longer than ours. Could be an option given you can't make Nationals.
I thought I was a shoe in given I'm essentially the only 1500m runner at the club but I reckon he has bumped up one of the 800 lads to the 15 and I am in turn getting bumped up. Bit of a symptom of the constant struggle to get the distance lads to take part in the league. I'm looking forward to a 5000m on the track anyway. Its not set in stone yet so I may get to run the 15 in the end, fingers crossed.
A few of us at the club were discussing heading over to England after the Nationals for sure. Definitely something I'm going to look in to further.Good idea if you're interested. The British Athletics League is open to guests (you have to enter by post by the Sunday before) and they have a round of matches on the 8th of August. Divisions 2 and 3 would probably be your best bet to get people running at your pace but you'd probably get faster and slower runners in Divisions 1 and 4 too just not many at your precise pace. Alternatively if you really wanted to elongate your season my club has an open meet in mid-September and I could find out if the two guys who have run 4:04 this season are planning to run in it.
PM me if you're interested in the BAL thing - I might be able to help.
Thanks Clearlier. The 8th of August round clashes with the Nationals, which I can't make anyway. Are there any more league meetings after that one? The mid Spetember one sounds interesting. Might be in touch about that one, although I'm heading over to Iceland at about the same time and I'll be knee deep in preparations for the Dublin Novice. Will have to make that transition to XC at some stage.Is yaboya your parkrun coach?
Nice going all the same.
Not my coach, just my inspiration. RMcL went wrong at the same point, so I wasn't the only Crusader that took a bit of a detour 0 -
Advertisement
-
-
-
-
-
Tue 28.07.15
5 @ 7.01/mi
Down to Shanganagh at lunch, for a change :P. Stopped for some strides on the football pitch on the way back. Felt very strong, leaving me optimistic for the 800 on the final day
Wed 29.07.15
W/U, Dublin Graded 800 'B' (2.04.82), W/D
After one of the more miserable bus drives I've endured through some of the dreariest areas in Dublin in rush hour traffic, I arrived out at Tallaght with about 40 minutes to spare before my 800 race. I must have been in one of my more day dreamy moods because I was three quarters way through my warm up when I realised I had forgot to put my name on the startlist. :eek: Legged it over to the clubhouse and just in time too as they were handing the printed startlists for the 800s over to the starter and I just about persuaded them to stick me on at the butt of the list.
Headed back out to the track and bumped in to the coach on the way. He gave me some tactical advice and told me to get over to the startline becasue you never know when these things will start early. I, of course, ignored his advice on got chatting to a clubmate. Then I hear them announcing the B race over the tannebaum. Grab my spikes bag and tear it over to the start. Out of breath, I ask the starter ' is this..(huff, pant).the. (huff)..B race'. 'B race, did I say, meant C race, must be my old age' he says and smiles. Would have been angry but it was Jimmy from the club and he's sound out so I just smiled and got to sticking on my spikes. As it turned out, I was in the second of the 'B' races so I had a few minutes warm up before we actually got going.
I discarded the Garmin as a little reminder to myself that this was guts racing, me against the other 12 or 13 runners. No satellites, tracking me from the sky could help me now. I was drawn in lane 5 and sharing with another runner. Made sure I got the inside lane. When you see the distance between the 800 starts and the break is at the first bend, you see how important it is not to go wide. We're called to the line. Crouched, with leading foot and opposite arm pointing outwards, I'm ready. Gun goes and I'm sharp off the start but my lane mate is beside me in no time and stretches away. I was incredulous. He has a couple of metres on me by the break. I follow the crowd to the inside lane brefily but then come to my senses and head for the far bend of the track. Always keep the shortest line. Times are called at the 200 mark and I'm through in 28 seconds. This is what I was hoping for with the fast start taken in to account. I'm about two thirds way down the pecking order as we come in to the finish straight for the penulitmate time. The pace is perfect though and I'm enjoying running in the middle of the pack. The pace starts to slow just before the finish line and I'm tempted to move out for a bit of freedom but coach's advice just before the race was to sit in until the back straight and then make your move so I show some restraint. At the bell, there is 59s on the clock and I think this is perfect. I feel so strong coming around the first bend and thoughts of getting very close to 2 minutes are entering my head. Now I make my move as we hit the back straight and I'm past three or four runners in about 20 metres. Starting to tire a little but still feel there's a good kick in me as I navigate the final bend for the last time. There's two runners side by side just ahead. Is the gap on the inside big enough. I'm just not sure. I make to go round but then change my mind and go the inside. I really have to change my rhythm to get by and essentially squeeze by with no arm movement. Really should have went round the outside. :rolleyes: Takes me a few metres to get back in to my stride and I empty the tank to make one more final place by the line. I'm in a pool of lactic now but still making ground. We're side to side with 10 metres to go and I just edge him on the line for third place I think.
I was happy with how I raced it and saw 2.01 on the clock for the winner as I crossed. I was a few metres behind so I knew the hoped for sub 2.03 was off the cards but a sub 2.04 would have been nice. 2.04.82 in the end so a little disappointed given the 59 second first lap and the amount of places I made in the second. Definitely running a few more of these next year. Short but very eventful and very fun
Thu 30.07.15
5.3 @ 6.50/mi
Out in Shanganagh for another few easy miles. Probably not easy enough though.0 -
Advertisement
-
-
-
ThebitterLemon wrote: »With apologies in advance, and well done by the way, I know nothing about the shorter stuff, is it usual to have a first lap of an 800 so much faster than the second? (Or is it just KielyUsual
)
TbL
I think any 800m runner would say that a positive split is the way to go but the size of the positive split was probably a bit much. Maybe a 59/61 or something like that would be ideal. 59/65 is definitely not the way to go.:DChivito550 wrote: »Sounds like an overly aggressive first lap. 5-6 seconds is a big drop off. But you haven't raced the distance really so I'm sure with practice you'll get the pacing right. Great time nonetheless.
I don't think the first lap was too fast necessarily but there was a period from the end of the first lap to the back straight on the second where the pace slowed right down and I think a lot of the seconds were lost here. I felt too strong coming on the finish straight to think that I had cooked my goose on the first lap so to speak but a steadier pace throughout might have helped. Definitely a race that needs a fed gos to get right and you see that clearly with the lads at the club.
Then again, maybe if I had made a move once the pace slowed down, the 59s lap would have come back to bite me. You never know. I like to think a few of those seconds were down to bdd tactics rather than bad pacing though. It sits better with my runner's ego that way 0 -
-
Yeh the guy you pipped is a 52 second 400 runner. Think he has run 51 last year, though seems to be running 53 at the moment. If he was ahead of you right til the end then his drop off from first to second lap would have been enormous. Exactly what I'd expect of a sprinter. 0
-
Doesn't sound like you got much wrong - and you'll probably take a good chunk out next time around.
I wouldn't say your first 400 was too fast given your 1500m times, but you'd probably expect to run closer splits coming from the endurance side, rather than someone coming from the other end of things (which the guy you pipped on the line was).
The only thing I picked up on after running more 800s last season was the need to pay particular attention to the 2nd and 3rd 200s. It's like the 1500 in that respect, the first and last splits look after themselves to a certain degree, but switching off or relaxing a little in the 2nd or 3rd (which does happen) can cost you a good time.
The theory is that you're looking to run as even splits as possible (though they will be gradually slowing), so it's possible the damage could have been done between the 1st and 2nd 200 splits - which might have been 28 and 31 for a 59??
Well done anyway!
Cheers Sacksian
Sound advice and very similar to my thoughts on the race. It was very much in my head to sit with the group until 300 to go but I should have moved out when I felt the pace slow dramatically on the home straight and ran my own race. The first 200 may have been a bit fast but the guy in my lane went out like a train and I felt like I was restraining myself as it was.
Out of curiosity, what sort of splits would you have run in one of your better races last year? Would your first 200 always be significantly quicker?Chivito550 wrote: »Yeh the guy you pipped is a 52 second 400 runner. Think he has run 51 last year, though seems to be running 53 at the moment. If he was ahead of you right til the end then his drop off from first to second lap would have been enormous. Exactly what I'd expect of a sprinter.
Yea, I’d say there were a good few in the race with a much bigger drop off than me, considering the places I made on the second lap. Would be interesting to see the lap splits from the race. I imagine there’s a 58/68 or two in there. i.e. all the 400 guys 0 -
-
-
Was that you jogging around Cabinteely park this morning just as the parkrun was about to kick off? I thought you were up for a stab at the course record...
Aye, that was me. Was going to call over to the start but realised it was just 9.30 and I didn't want to cause any confusion for the starter. First time in Cabinteely Park and its as hilly as it looks from the road. I'm down for the 5000m in the League tomorrow so just easy for me today unfortunately. 0 -
Fri 31.07.15
Rest
Sat 01.08.15
6.4 @ 7.10/mi
Just a few easy miles down to Cabinteely Park and back ahead of the following day's race
Sun 02.08.15
W/U , National League Final 5000m (16.04), W/D
So in what will probably be my last race on the track this year, I found myself in the unusual situation of tackling the straight twelve and a half laps for the first time. I was looking forward to it because I always thought I'd run my best 5k time on the track and was hoping to dip under 16 for the first time and ideally in to the 15.40's. Even though I hadn't trained specifically for it, I was confident enough that I had enough residual endurance from my past marathon days and the XC season to get me through. Naively confident as it turned out.
I was waiting round for half the day before my race as we arrived there at 10.30 and I wasn't on until 4 :eek:. I find this hard to deal with because my sense of anticipation just goes away and I'm far too relaxed come race time. Luckily enough I bumped in to KC just before the race and we got a warm up in together on the adjoining fields. Always run better when there is someone I know in the race of a similar level so I was really glad of this. I was anxious that the race would start early so I parted company with KC and headed for the track. Indeed it did start early and we had just 5 minutes to the start. Popped back out to tell him (sporting man that I am) but of course he knew the score.
As is the trend this year, I was lined up on the inside and got out well from the start, slipping in to second place. Big change to the 1500 in that I was just let sit there and could run free and easy on the first few laps, hugging the inside of the track. Found it hard to judge the pace and couldn't really get a good look at my watch having to concentrate on those around me so just went with it. Could have checked the clock at 1k if I was thinking but at that stage I was resigned to running with the group as long as possible. There was a strong wind on the back straight and I didn't want to face this on my own.
Pace was slowly cranking up and the effort was starting to tell after 2k. I was now drifting off the pack if I lost concentration for a split second and having to work hard to get back to them. Just before 3k and a gap opened up that I just couldn't close down so I was on my own. Passed the 3k in 9.28 and I knew it was going to be a struggle from here on in. Hitting the back straight for the first time on my own and suddenly I realise the actual strength of the wind. Its head down and battling in to it.
Bit of a mental struggle here but I thought myself, I know I'm not going to drop out and if I don't drop out then I'm going to push as hard as I can to the line so just accept it. With 1k to go, I was catching up with a couple of runners that I'd lost touch with after 3k. I was still really struggling but at least now I had something to focus on. Slowly crept up on them and at the bell I was in striking distance. It was now or never because my kick was well and trully run out of me so I went round the two of them with 300 to go and gave it everything. I knew the second I went round that I was only going to make one place here. The guy was just sitting on his shoulder waiting to strike. Held him off until 100 to go but when he went by, I had nothing extra to give. Collapsed over the line in a heap. Well and trully exhausted. I spent about a minute trying to focus on my watch and see my time but no luck. When I did eventually manage to struggle to my feet and clear my head enough to check the time, I was gutted to see the 16.04. To have given so much for a minor PB was disappointing but it's there for another day now.
Literally took me about an hour to recover after the race. My legs were shot. Delighted with the effort I put in and it will stand to me.
Mon 02.08.15
6.2 @ 7.15/mi
Moved over to Rathmines at the weekend so took in the surroundings with a nice run a long the Dodder. It would have been nice but the legs were in pieces. Hit the halfway mark and had to take a breather for a minute just to motivate myself to head back. Look forward to exploring this and maybe heading out to the mythical Waterworks when I haven't ran myself to a standstill on the previous days.
Tue 03.08.15
W/U, 8 X 600 (w/200 active recovery), W/D
Had intended to run easy but the temptation to do a session with the group again was too much. Took it easy enough and just concentrated on staying relaxed throughout the whole thing. R+ was ahead of me running 1.50ish and the lads behind were running 1.55ish so I guess I was somewhere in between. Will be great to be back in the group and have company for all of the sessions now heading in to the XC season
Wed 04.08.15
7 @ 7.18/mi
Trying to increase the mileage a little bit so focussing on staying really relaxed on the easy runs and watching my form. Keeping those arms swinging, which has always been a bit of an issue for me
Thu 05.08.15
W/U, 3 X 10 mins (W/ 2 min jog recovery), W/D
Paces: 6.05, 5.51, 5.51
Normally struggle on these runs but again trying to focus on staying relaxed as I ease in to the longer sessions. Was surprised that I was hitting sub 6 on the last 2. Was working a lot harder to do that before the summer.0 -
Advertisement
-
-
-
Come join the sprinting world. A nice 6 week break for me after this weekend. Lots of hiking, pressure free parkruns, and boozing. Some sprinters would take less than me but my old coach in Melbourne always recommended 6 weeks so I stick to that still.
I think most middle distance runners take 2 weeks off though. I recall Kiernan referring to his athletes training 50 weeks a year, during one of his GAA rants. A break is important though, not just physically, but mentally too.0 -
Chivito550 wrote: »Come join the sprinting world. A nice 6 week break for me after this weekend. Lots of hiking, pressure free parkruns, and boozing. Some sprinters would take less than me but my old coach in Melbourne always recommended 6 weeks so I stick to that still.
I think most middle distance runners take 2 weeks off though. I recall Kiernan referring to his athletes training 50 weeks a year, during one of his GAA rants. A break is important though, not just physically, but mentally too.
A nice 6 week break and then straight back in for the Dublin Novice. I’ll be super fresh
Why would you want to take a break from something that is so fun
? I get plenty of unplanned breaks during the year so I keep the planned ones to a minimum but the intensity will certainly be reduced over the coming weeks and I’ll probably not bring the runners on the holiday. Getting out in the Icelandic countryside does sound like a bit of fun though.
In fairness though, there were two weeks during the summer where I was too busy to get any sessions in and just got out for the odd easy run. Got back and did two solid weeks of training and then ran some of my best times so there is something in this rest malarkey.0 -
-
ThebitterLemon wrote: »Drowning your sorrows KU
TbL
We actually didn't want to win the All Ireland this year. True story. :rolleyes:
Nah, it was a great game but without Callanan, they would have beat us out the door on the day. A lot of the rest of the forwards just didn't function. As long as they go on now and finish the job off against the bloody cats, I can live with Galway taking an All Ireland after their considerable drought.0 -
Thought Galway were going to throw it away but they showed grit and courage, not something readily associated with the hurlers in recent years. They'll need to improve to beat KK, they were shocking from the puck outs.
I usually have the young lad out in the garden with the hurl and we get funny looks from the mad GA football heads, but he'll probably have a few others kids to hurl with for at least the next two weeks
The fitness of the hurlers is incredible and it's a real mans game!
TbL0 -
After some sage advice from PConn and chivito and eventually my coach, I took a two week break after my last session three weeks ago or so (8 X 600, all in about 1.50) and just got out for a few jogs here and there.
First session back was last Tuesday
Tue 25.08.15
400-800-1200-1600-1200-800-400 (Rec: 30/60/90/120/90/60/30)
Times: 75, 2.35, 3.57, 5.12, 3.53, 2.27, 67
Glad to get back to the general group and have some company on the sessions. Me and RMac, took these out on alternate reps and kept a good hard effort throughout. Glad that the second half were all quicker than the first half. Want to get back to this way of training. Too many fade out sessions over the summer and I don't think they are near as benificial even if the overall times are pretty much the same but in reverse
Wed 26.08.15 - Sat 29.08.15
5.4 mi (7.00/mi) - 6.8 mi (6.57/mi) - 5.4 mi (6.23/mi) - 6.8 mi (7.01/mi)
2 runs in Shanganagh Park at lunch time and 2 runs along the Dodder. The Friday run ended up being a bit of a progressive run (6.45 pace down to 6.00) and really enjoyed it but was still sweating in work an hour later. This is why I don't run fast at lunch but I forget sometimes.
Sun 30.08.15
W/U, 5 X Munich Mile (75s recovery), W/D
Times: 5.46, 5.44, 5.39, 5.38, 5.30
You know XC is around the corner when you're hitting the hills in Phoenix Park. As a club, we do these on the Saturday morning but a late night on the Saturday meant I had tackle the undulating terrain in solitude on a Sunday morning. Luckily it was a perfect morning for running with very little wind, good temperatures and no rain.
I took the track spikes out and it felt good to get them on again. I somehow managed to lose about 5 pairs of XC spikes last year but contemplating sticking with these for the winter. They really are very nice.
The plan here was to ease in to the session. Have made the mistake of going too hard on the first rep before. It can feel easy but if you go too fast, you'll be paying for it big time come the third or fourth rep. Concentrated on form and pumping the arms going up the main hill instead. Was happy to see the first one come in at 5.45 and felt very relaxed. To be honest, I was loving running this circuit again and its definitely my favourite training session, as painful as it can be sometimes. Next four reps went much the same. Legs were getting progressively more tired as I hit the top of the hills but I wasn't out of my feet in anyway. Pushed it out on the flat section on the last rep. Roll on XC season! 0 -
-
Advertisement
-
AuldManKing wrote: »reading your 5 x Munich laps session makes me a tad jealous.
Following the XC season, whats next for you? Sticking to the shorter stuff or going back to the 26.2.
I've lots of unfinished business on the track yet Mr King. I really enjoy the 1500m training and especially the racing. Its strange but I felt sort of privileged to be able to go out and race every week or two weeks. Its something I really enjoy and its so easy and accessible to do. Most good things in this life come with their drawbacks so its great to have something that doesn't. Having said that, I overdid the racing a bit this year and will definitely change that next year. Will probably do blocks of training and racing.
We're down by the Military Fort every Saturday at 10 so no need to be jealous. Just give in to the temptation and join us. 0
Advertisement