A Slow Journey to Faster Times

Friday 30th January - 45 minutes Easy
45 minutes @ 120bpm

Took it very easy again this morning. The whole body is creaking. Feel like I'm on the brink of pushing it over the edge. Therefore, even though I've only covered 60m so far this week (supposed to total 75m), I'm not running again until Sunday as originally planned. I missed runs on Wednesday evening/Thursday morning due to various circumstances, but I think it would be silly to try and make up for those now.

Some funny talk on here since yesterday. I'd love if it were true.....

Cheers for all the good wishes.

The much anticipated smackdown with Duanington turned out to be less of a contest than Novak Djokovic & Andy Murray this morning. He absolutely wiped the floor with me. Didn't see him after the 2m pole. Similar story with FBOT01. I did catch a glimpse of him with 0.5m to go, but was too far behind to reel him in. Did manage a sprint finish to hold off a Crusader in the straight which wasn't a bad effort since I'd my tail between my legs at that stage.


Smackdown result: A distant 3rd in 30:16.

Back to the drawing board......

tang1 wrote: »

looking at results most are down on what they would run 5 mile in normally.

Yeah, but the two that mattered were ahead of me :P

Sunday 31st January - Raheny 5 Mile
5m @ 6:01p/m average (30:16)

Garmin trace for today's race: https://connect.garmin.com/activity/1034938585

Solid enough pacing & HR throughout.
Looks like I really didn't want that Crusader going by in the straight (3:52min/mile pace :pac:).
Was trying to watch my finish line video, but it seems to freeze after the winner goes over the line.

I'll do up a report if I get time during the week.

Sunday 31st January
Raheny 5 Mile Report (30:16)


Pre-Race

This wasn't a goal race for me, but with 12 weeks of solid training since my disgraceful performance in New York I was expecting a decent run. I knew a pb or sub 30 would be difficult (especially gauging off last week's parkrun), but I thought I might give it a go. The sub 29 FBOT01 suggested I'd need to beat Duanington was never a reality and I knew if he ran anything near that I'd no chance. I thought the best I could hope for in my current condition was around 29:30-40.

I collected my number pretty early before going back to the Red Stables (where I'd parked) to get changed, pin my number etc. I sauntered up to the start about 15 minutes early and found a position pretty close to the front. Met TAFKAM and FBOT01 shortly before we got under way. FBOT01 admitted he'd be gunning for a pb, contrary to his sandbagging talk on here lately. We spotted Dunanington a few rows back and gave him a wave. After a beautifully observed minutes silence for a couple of runners who'd passed recently, we were off.


The Race

Mile 1

Even though I'd positioned myself relatively close to the front runners in this race, I still found myself behind people I reckon weren't going to break 40-45 minutes. I will never understand why people running those times put themselves in that position. The usual suspects were there of course along with a few more unexpected culprits (TAFKAM wasn't happy about it). Anyway I managed to avoid most of them by taking a wide course early, which I felt was worth it rather than zig-zagging and having my stride constantly interrupted. After half a mile I was happy with my position and noticed FBOT01 running right alongside me on my left. I said nothing, not wanting to waste an ounce of energy. Through Mile 1 in almost six minutes flat.

Mile 2

After we took the turn onto the Howth Road, I decided to tuck in on the left behind some other runners for cover. Turned out to be a poor decision. The lads I was tracking were struggling with the pace and started to slow. I was now caught in a pocket with the path on my left and runners in front and to my right. FBOT01 started to move a few yards ahead, while it was here the tall frame of Dunanington moved by me on the outside, I immediately slowed to get out of the spot I was trapped in and moved into D's slipstream hoping he could tow me along for a bit. I heard the lads exchange pleasantries as D mentioned in his own report. I was that close, but neither (especially D) seemed to realise it. An unexpected obstacle came next, with the tape attached to a fallen cone acting like a tripwire, I hurdled it like a pro. Don't think anyone got a photo of that :pac:
Then we had a dog running alongside us on the main road. I thought it was only a matter of time before he darted left into the crowd and caused a pile up, but thankfully it never happened. We turned onto Sybil Hill Road where a marshal seemed to be directing us to use the path. Everyone bar FBOT01 followed his instructions. Was he handicapping himself or were we cheating? I'm still not sure. Soon after we passed the 2m pole just under 12 minutes. Still on target after a tough mile.

Mile 3

This is a fast mile. Probably the one you need to be banking time on to make up for the few seconds you're bound to lose on the long out & back in Mile 4. Everyone in my group seemed to concur with this and the pace picked up. I couldn't go with them though. I watched FBOT01 & Duanington gradually move away from me. It would have left me completely empty for the second half of the race if I accelerated and I wasn't exactly comfortable as it was. Slowly they moved out of sight. That demoralised me a little bit, but I got a few seconds back on the downhill before the entrance to St Anne's and the watch was almost 18 minutes dead through three miles.

Mile 4

This mile nearly killed me. The punishing out & back up the avenue was really horrible. Wind against all the way up with runners streaming by on the other side in the opposite direction. Even though I saw it, I was so knackered I can't remember if it was a bike or a car that led Mick Clohisey as he cruised past on his way to victory. Really hurting here and a glance at the watch to show 6:18 pace just made me feel worse. I knew I'd get a few seconds back when we turned, but I hadn't got anything to spare as it was and was really up against it now. Saw RedRunner on the turn (don't think he recognised me) and did my best to keep pushing. Eventually passed the 4 mile mark with a split of 6:09.

Mile 5

Needed something like a 5:40 to get under the 30 minute mark now. To say that was unlikely was being optimistic. I'd just busted a gut to run 6:09. As we moved towards the park's exit I saw FBOT01 ahead for the first time in more than two miles. Before I could hatch a plan to catch and overtake him, he was gone again. I think he was teasing me. Having run as fast as I felt I could manage, I looked at the watch as we turned left with half a mile to go. 6:08 pace. It's going to be between 30-31. No point in pushing much harder. What's the difference. But then as we did the little loop of the park I saw a few people jumping up onto the path and cutting the corners. This really pi**ed me off and I made it my business to pass those runners and everyone else within ten yards of me. Overtook quite a few taking the wide course on the road (in comparison to some) around into the finishing straight. Half eased up after we turned the last corner until I sensed a presence on my right. I wasn't letting anyone else by. 100m to the finish, leave it all out there. I dropped the hammer as a Crusader vest drew alongside me. It was a fair battle for a while before I eventually managed to get a few yards on him. Crossed the line absolutely shattered. Last mile clicked at 5:58. Eight odd seconds for the bit the Garmin measured long.


Post-Race

Caught sight of the lads beyond the finish and congratulated them on two super runs. I found that race really difficult and they annihilated me. A lot of good results to come for both in the rest of 2016 if yesterday is anything to go by. Headed out for a cool down jog with FBOT01 trying to spot some more people before heading off with my goody bag to get out of the cold and eat some well earned? chicken wings.


Verdict

As anyone else who ran yesterday or in the past has said, this is a fantastic race. Bit narrow in some places, but that's the only quibble and I'm not sure they can do anything about that.


Thoughts

Like last week's parkrun, I was initially a bit disappointed but I suppose it wasn't a bad run and it is actually a better performance than the 5k mentioned. Hopefully I'll continue to make progress as I work towards my main goal for the year.

Murph_D wrote: »

Nice one, P. Considering you don't seem to have interrupted the marathon schedule in any more than a very minor way to fit this in, I don't think you've anything to be disappointed about.

Apart from finishing third of three of course...... :pac: