Making every mile count

Saturday 19/3
16.20+ Miles


AM


After only fully deciding the previous night at work, the choice was made to head down to Arklow and give the 10km a bash. So, after arriving home at 3am I managed got a few hours sleep and headed down with the OH (running the 5km). The plan was to tempo run this, hopefully hitting 5.40p/m average. I wasn't too concerned if the pace was a tad slower. A day for effort over time, especially in a highish mileage weekend after Bohermeen.

The legs felt surprisingly sprightly during the warm-up and the early morning tiredness dissipated. After a quick chat with the timing organiser (no local knowledge but a very nice guy) and a local (he knew these roads luckily!) it was time for the off. I started a few rows back to ease myself into the race. The local gave me a very few handy tips in hindsight. The first 6km were without doubt the hardest miles I have every ran in any 5k/10k race, with the first few miles particularly cruel. The local called this section 'a drag'. Ye have to laugh! A drag in the car perhaps! Perfect for a tempo I convinced myself. Adding fuel to the argument that I don't do tapers well, the legs felt pretty fantastic and I was enjoying the lonely voyage around the rural roads of Wicklow.

I had a quick look at the watch around 4 miles in to see an average of 5.44p/m. That's bloody good after that challenging climb into the headwind. I'll take that. Here was were I made the decision to up the effort and kick for home. 2.25 miles to go for an unexpected PB. The terrain was falling as was the average pace. By mile 5 it was dropped to 5.38 and I was cruising at 5.1x pace. With loads left in the tank I kicked again. And again. The average was now 5.36p/m. Keep it going. HAMMER TIME!

Here was when it dawned on me. I knew from halfway through mile 5 that the course was going to be short. From here, with the town and finish was almost in sight, I held the effort and leveled it off. A shade disappointed to be honest but still enjoying every stride.

I crossed the line disappointed but content. Happy that I got in a really good session but pretty disappointed that a solid 34:3x minute time wasn't there today, especially on what was a pretty brutal course profile.

Hopefully this 'performance' will prove to be a nod and wink to the possible times to come over the summer. If nothing else it was a 6 mile PB!

A very pleasant morning was had. I hope the Wicklow Hospice raised a considerable amount of money for what is a great cause.


6 Miles@5.36p/m in 33:38

-w/u 1.10 Miles @7.17p/m in 8.05p/m
-w/d 3.10 Miles @7.04p/m in 22:00


PM

6 Miles Very Easy @8.00p/m (treadmill)



Sunday 20/3

Long Easy Run
-24.50 Miles @6.56p/m in 2.49:49


An enjoyable run with some clubmates. I won't miss these early morning long easy runs though! Fantastic to be done early.


WEEK TOTAL: Recovered well from Bohermeen, one good session, a 6 mile PB and a decent long run in a 104.55+ mile week.

Krusty_Clown wrote:

Super running Anthony. A real confidence booster heading into the last two weeks. I hope you take a lot from it!

Thanks Gary, good call with that session. Ye fecker put it in my head so had to do it!

Killerz wrote:

Did you go for chicken skewers or are you more of a falafel man? Spicy potatoes or rice? Or half and half?

Hmmmmmm.........was I spotted today?! Spicy potatoes all the way. No brainer! God I love that place (I really hope we are talking about the same thing! Haha)....

Murph_D wrote:

Was considering that Arklow 10k as a tuneup - glad I changed my mind. Was put off by the popupraces.ie monicker. Nice run though. 10 miler in Raheny Monday?

Asides from the shortness it was a really good morning (now I did win an easter egg, bottle of wine, box of chocolates and picnic cooler so that may have helped! I actually gave them all away.....stupid marathon training!)

I'll be heading to Edenderry. Raheny looks good but I want to avoid any temptation to overcook it (i.e try beat people I know).

UM1 wrote:

Popupraces just time races and org numbers and results , havent hear any negative comments(yet) about that aspect..kildare is where its at for easter monday 10milers

Yeah, he was a very nice fella. The first thing he said is was it short lol. Easily fixed for next time and nothing to do with popupraces.

tang1 wrote:

Edenderry is in Offaly!

The good old midlands! Luckily I will be driving back from the West so suits perfectly.

I usually put the foot down and try to avoid stopping.....haha.

Monday 28/3
13.30+ Miles


Edenderry 10 Mile

7th in 59:59 *I am down wrong in the results


The idea today was to run at marathon pace and to pick it up for the last two miles. This was to replace the 16 Mile Hilly Progressive Run (easy to just faster than MP). I was also pretty keen to 'get out' and pin a number on before next week. The location also suited as I was driving back from the wet and windy west. The weather looked good so I was looking forward to it. After a quick two mile warm-up it was time for the off. They say you learn from your mistakes. In that case I am an idiot! Racers on and extra layers off and the time? 11.55. 5 minutes before throw-in. Grand I thought. What I did not factor in was the position of the startline relative to registration. I needed to drop a low 6 minute uphill mile (1.3 miles) to get there late but luckily for me, just in time for the delayed start.

The average pace hovered around 6.04 for the first 6 miles. In truth, it was a fair bit harder than I would have liked. The headwind was tough and the legs heavy. They felt strong but had no zip. The course to this point was nice and scenic, containing few hills (although one sharp hill over the bridge) but generally fair. I had passed out one or two runners but asides from that it was a solo run, with the leaders nowhere to be seen. I really wasn't relishing the prospect of upping the effort but that I did. I managed to dip under the hour mark, working a bit too hard to do so.

I am probably where I should be heading into taper. The legs felt tired but strong. They can definitely do with a rest!


-w/u 3.30 Miles @7.01p/m in 23:10

tang1 wrote: »

Was wondering had you changed your surname alright till I seen PM's pictures.

I didn't get married over the weekend........don't worry

Thanks all, very much appreciated.

Thankfully my hotel is a mere 500m stroll to the startline. Unfortunately this actually increases the probability of a late arrival knowing me . Thank you for the timely reminder. Repeat after me.....I will not line up in the 10k pen 5 minutes before the start. Once was enough!

I will be starting out conservatively. I simply want a good performance. I have no target time, no splits, no pace band. Nothing. If I have the performance I want on the day, I will take whatever time comes my way.



Monday 4/4
8 Miles


AM

5 Miles Very Easy @8.00p/m (treadmill)


PM

3 Miles @7.14p/m in 21:44



Tuesday 5/4

6 Miles Easy @7.30p/m (treadmill)
-inc. 5x30sec surges



Wednesday 6/4

6 Miles Very Easy @7.47p/m in 46:50



Thursday 7/4

5 Miles Easy @7.01p/m in 35:09
-inc. 5 minutes at MP

---

With only two jogs to go before Sunday it's all systems go. The legs have felt ok all week, even if a small niggle in my calf reared it's head. It should hopefully be nothing come Sunday but it's unusual in that it is in area that has never given me trouble in the past. I feel in a good place and the race cannot come quick enough. Sunday is after all just another race, just another run. It is no different to a target 5/10k etc. The only difference is you cannot reload and race again in the manner in which you can over the shorter distances. Sure, the result does last longer in the memory, be it a good or bad result but I prefer to view it in the bigger picture. The past few weeks have brought me on leaps and bounds. I am in a completely different place compared to even 6 months ago. The result on Sunday won't change any of that. I have put myself in a decent position so come what may!

Best of luck to all! I'll be in Paddy Murphy's so I hope to see a few.