Chronicle of a race foretold

Mon 1/6 -- Short cycle: 12.1 miles in 68' (427 ft)

Feeling a bit sore after Sunday's very long spin so had planned an easy run today but in the end had to do a quick round-trip to Donnybrook on the bike and I think the legs were thankful for that.

Tue 2/6 -- 5 mile recovery @ 10:42/mi (Avg HR: 129 bpm)

Legs still tired after the weekend's cycling so kept it nice & easy with a flat loop of Cabinteely and Kilbogget. Fairly warm at 8 AM already (16°C) so focused on keeping the HR well under control: avg < 135 for each mile.

Wed 3/6 -- Rest

Thu 4/6 -- 1h aerobic: 6.2 miles @ 9:59/mi (Avg HR: 136 bpm)

A much cooler morning - left the house with thin gloves and a body warmer (soon discarded) and just settled for laps of the grass field in Cabinteely Park at a nice easy pace. Must have done 20-odd laps in the end but it was nice to simply get into a groove with a very steady pace and just focus on form. Felt really good actually.

Fri 5/6 -- Morning cycle: 13.7 miles in 70' (755 ft)

A nice loop around Old Conna and Kilternan with just enough climbing to wake up the legs. Nice and fresh after the overnight rain.

Sat 6/6 -- Long run: 10.4 miles in 1h45m @ 10:10/mi (Avg HR: 138 bpm)

Knew that Sunday I might not get out for a run so although it was fairly breezy I decided to get in a long run on one of my favourite (and hilly) loops: across Cabinteely Park towards the Brennanstown Road exit, Lehaunstown Road and the quaint Tully Church, up steep Puck Castle Lane, around Carrickgollogan with the scenic views of the sea and the mountains, then cut down via Sutton's Lane to the Ballycorus Road and re-trace my steps along Lehaunstown Road. It really is sad to see how this country lane will soon be swallowed up by the massive Cherrywood development that is in full swing now.

The first half of the loop is mostly uphill with just over 1000 feet of climbing so tried to keep the effort under control, but the reward is enjoying the downhill and being able to push again on tired legs. Interesting listening to the recent Runner Beans episode with Brendan Boyce. I've had a soft spot for race walking since I competed in a couple of events as a school kid and have always admired how gritty race walkers are.

Sun 7/6 -- Afternoon cycle: 15.2 miles in 95' (994 ft)

A nice loop via Rathmichael and the Ballycorus Road to Kilternan, then up the steep and very scenic Killegar Road before descending to Kilternan again and back towards Cherrywood.


A week relatively low on running mileage, slightly compensated with a few spins, which I've been doing more of in the good weather; I think I cycled close to 200 miles in May.

Weekly total (run): 21.6 miles (35 km)
Weekly total (bike): 41.0 miles (66 km)

Mon 15/06 -- Morning cycle: 12.8 miles in 80' (104m)

A leasurely spin along Dublin Bay from Booterstown to Bullock Harbour. Gorgeous morning: warm, sunny and plenty of swimmers enjoying a sea as flat as a swimming pool.

Tue 16/06 -- 1h easy inc. aerobic time trial

Third installment of an idea I pinched from shotgun's log: a very controlled time trial to gauge progress during a aerobic training block. I've now repeated this 3 times with roughly 100 mostly easy miles in between each trial, and I have tried to replicate the conditions as closely as possible: early morning before breakfast, a couple of easy miles to warm up then 3 laps of the Kilbogget flat mile loop trying to keep HR at or below 140 (although it strays easily into the low 140s on the drags).

Date|Splits|Avg HR|Conditions
15/04 | 9:21 9:31 9:40 | 137 139 140 | Frosty (0°C)
12/05 | 9:26 9:26 9:34 | 140 140 140 | Breezy (5°C)
16/06 | 9:16 9:44 9:42 | 140 140 140 | Muggy (15°C)


The 2nd trial showed, at best, a marginal improvement but today's outcome is harder to interpret and may have been heavily influenced by the muggy conditions (an obvious uncontrollable) so probably best not to try and read too much into it.

Wed 17/06 -- Rest

Thu 18/06 -- 5 miles aerobic @ 9:57/mi (Avg HR: 135 bpm)

Out first thing before breakfast and decided to start with a few easy laps of the grass field in Cabinteely Park. As I was warming up I was half-thinking of doing a few hill reps but the heavy and very muggy conditions started wearing me down and decided against it. After 4 miles the easy jog started turning into a heavy plod so just wrapped it up and headed back home.

Fri 19/06 -- 1h aerobic w/strides: 6.2 miles @ 9:42/mi (Avg HR: 136 bpm)

Lethargic and mentally exhausted after a long day at work I was just sitting on the sofa about to settle in for the evening but in the end managed to haul my backside out of the house and headed towards Clonkeen Park for a few easy miles. A warm evening with a gentle breeze and again kept the effort very handy except for the half dozen 30s strides I decided to throw in on the way back home. One of those typical days when you feel a lot better after a run than you did before.

Sat 20/06 -- Long run: 10.5 miles in 1h48m @ 10:18/mi (Avg HR: 133 bpm)

Today was the only window of opportunity for a long run during the weekend but only managed to get going around 2 PM with the sun at its peak. Mindful of the heat and with the previous evening's late run still in the legs, I consciously kept the pace very easy during the first few miles on the uphill stretch across Cabinteely Park, Lehaunstown and Puck Castle Lane. This time, instead of looping around Carrickgollogan, I decided to explore a new route and headed down across Rathmichael Woods and followed the backroads to Shankill and the length of Shanganagh Park all the way to the sea. Over one hour in, as I started heading North alongside the Bay, I could feel the fatigue starting to creep in. Rounded the treatment plant and started making my way towards Kilbogget Park; the effort seemed to go up a notch around here but kept plugging away all the way home. A quick shower and out the door again to get a few dinner essentials; not a pretty trudge to the shops on very tired legs.

Sun 21/06 -- Afternoon cycle to Enniskerry: 12.75 miles in 90' (305m)

Nice and sunny afternoon for a leasurely spin to Enniskerry via Rathmichael and Fassaroe then back via Kilternan and the Ballycorus Road. Nice and sunny

Weekly total (run): 27.9 miles (45 km)
Weekly total (bike): 28.5 miles (46 km)

A bit of catching up to do ...

Mon 29/6 -- 5k recovery @ 11:23/mi (Avg HR: 111 bpm)

Tue 30/6 -- 6.2 miles aerobic @ 9:04/mi (Avg HR: 135 bpm)

Wed 1/7 -- No running

Thu 2/7 -- No running

Fri 3/7 -- 4.9 miles easy @ 9:47/mi (Avg HR: 138 bpm)

Sat 4/7 -- Boards 10' TT

Chose the Kilbogget mile loop for this on what turned out to be another muggy morning. The target was 2500m so 4' pace. Started well, just outside target pace until the mile mark and then, instead of picking it up as per the plan, started slowing down and the will to fight the hurt just wasn't there today. Covered 1.5 miles exactly (2.41 km) at an average pace of 6:40/mile. Slightly disappointed but in line with the previous mile trial. Total of 5.8 miles for the day including warm up and cool down.

Sun 5/7 -- No running

Weekly total (run): 20.1 miles (32 km)
Weekly total (bike): 0 miles (0 km)

Mon 13/7 -- 30' easy: 3.4 miles @ 9:05/mi (Avg HR: 133 bpm)

Tue 14/7 -- Morning spin: 10 miles in 50' (146m)

Wed 15/7 -- 6 miles easy @ 9:30/mi (Avg HR: 137 bpm)

Thu 16/7 -- Workout: 2 x (6 x 200m + 1 x 400m) @ R pace with equal distance jog recoveries

Headed over to the Kilbogget track for this one, as I wanted to have the interval distances properly measured. A very warm afternoon for this but I was full of motivation after signing up for the mile race at the Day of Irish PBs earlier in the day.

Target R pace for a VDOT of 46 is 46" for the 200s and 94" for the 400s.

Splits:
44 46 44 46 46 46 - 92 (200m jog recoveries between 78" and 84"; 400m recovery in 3'30")
46 46 46 46 47 46 - 94 (200m jog recoveries between 83" and 87", 94" after the last 200)

Started to struggle a bit towards the end but managed to complete the session. Only realised afterwards that the workout was meant to be sets of 2x200+1x400 instead of 6x200 but hey ... 2 miles at pace and 7.4 miles in total for the day, and very pleased to hit the target paces.

Legs absolutely in bits for the next few days after this session. I haven't experienced this type of DOMS in a long time.

Fri 17/7 -- Morning spin: 14.5 miles in 1h20m (147m)

Sat 18/7 -- 1h recovery: 5.4 miles @ 9:50/mi (Avg HR: 133 bpm)

Sun 19/7 -- VB + 90' long run: 9.4 miles @ 9:35/mi

Weekly total (run): 31.6 miles (51 km)
Weekly total (bike): 24.5 miles (39 km)

Mon 27/7 -- Rest

Tue 28/7 -- 5 mile easy @ 9:32/mi (Avg HR: 129 bpm)

First thing in the morning, just laps of the football pitch in Cabinteely park.

Wed 29/7 -- Rest

Thu 30/7 -- 5 mile easy inc. strides

Four easy miles to stretch the legs out before tomorrow's race, then added two sets of strideouts: 20-30-40 seconds with 30s walk recovery and 3' between sets.

Fri 31/7 -- Day of Irish PBs (mile race)

Finally managed to make it to this very special event. The first edition two years ago caught me during a barren spell and I decided I didn't have the fitness to make it justice. Last year I was signed up but couldn't make it in the end. This year, by the time I heard about it, the 5k races in my range were full but the mile had spaces available so just went for it.

This event seems to be blessed by the weather gods and it was another very warm evening as I was driving up to Leixlip trying to put a couple of stressful days at work out of my mind. Registration was straightforward before I set off for a 10' warm up, slightly shorter than I wanted, around the grounds of the sports centre. Headed back to the track and I decided I might as well complete the pretence of being a middle distance runner by changing into my XC spikes (with 5mm pins) and leaving the Garmin in my bag. A couple of strides on the track to test the footwear and, the event running like clockwork, we were called to the start.

There were only 7 participants in the mile but, credit to the organisers, they still went ahead and provided pacers for 5, 6 and 7 minutes. I lined up with the 6' group, which consisted of the pacer (dublin runner of these parts I think?) a young girl and me. Without much ado, and after a short countdown, we were off.

The strategy was very simple: hold onto the pacer for 3 laps then bring it home and try to sneak under 6 minutes, which I really thought would be a stretch. The first lap was a case of just settling into the pace being set, which was spot on, and then carry that onto the second lap. Around 700m in, the young girl seemed to be dropping off the pace a little bit so I went round her and slotted behind the pacer because I didn't want a gap to open up, specially going into the slight headwind hitting the home straight. She held on and we completed the second lap still as a group, still bang on pace. Onto the third lap, always the make or break of a mile, with a clear focus: hold onto the pacer. I was definitely working hard here, and had to spur myself a couple of times to stay with him, but it still felt reasonably controlled. Completed the third lap just a metre or two behind the pacer and, as he stepped aside and dropped back to help the young girl along, he said "wind it up". I tried to do just that, conscious of not blowing up too early, and kept pushing all the way to the line and came in comfortably under the 6' mark. Hands on knees I turned around to see the young girl finish just inside 6 minutes - delighted for her.

The final time of 5:51 is a new 'official' mile PB. (Last summer I was given a 5:45 time at one of the Bray Runners' open mile events but I don't know how accurately measured the course was so that result has always had an asterisk next to it.)

Really enjoyed running on the track and very pleased with the outcome: 30s faster than the mile TT just shows what a difference a race environment makes, plus of course having a pacer is a real luxury. I look forward to dedicating a bit more time to middle distance training and trying to take a good chunk off this PB at some point.

Lap splits:

# - After Lap - Lap
1 - 01:28.61 - 01:28.61
2 - 02:57.03 - 01:28.43
3 - 04:26.16 - 01:29.13
4 - 05:50.87 - 01:24.72

This is a great event that really deserves larger crowds than were possible this year. I ended up staying to watch the remaining races, admiring the faster runners, and the icing on the cake was an amazing final race that came down to a sprint finish between two runners just outside 15'.

Sat 1/8 -- VB + 8.8 mile cycle

Sun 2/8 -- VB + 5.4 mile cycle

Weekly total (run): 12.8 miles (20 km)
Weekly total (bike): 14.2 miles (23 km)

Mon 10/8 -- 30' recovery + 5 mile aerobic @ 9:37/mi (Avg HR: 128 bpm)

Two and a half miles with D around the Park then carried on by myself as it was getting dark and did 15 laps or so of the soccer pitches at an easy pace (avg 9:37/mi). It feels a bit strange to enjoy this type of session just locking onto a pace and looping round and round a field.

Tue 11/8 -- 5k recovery @ 12:06/mi

Another late evening trot with D around the Park.

Wed 12/8 -- No running

Long day at work. Changed into running gear and even got through my usual warm-up routine but I just felt sluggish and tired so decided to give it a miss and tuck into some dinner instead. I might have been fine if I had actually stepped outside the door but apathy got the better of me.

Thu 13/8 -- No running

Intended to make up for the day before but didn't manage to get out first thing. Later, after work, I had to run an errand so cycled over to Dalkey with the intention of doing a track session in Kilbogget on the way back but my plan was scuppered by a soccer match taking place on the infield with quite a few spectators all around the track, so not the best time for a workout. Cycled home to drop the bike off but by then fatigue had set in and didn't go out again in the end.

Fri 14/8 -- Workout: 5 x 1k @ T pace w/ 200m jog

Today I was determined to get a session done. Headed out after work still in two minds about which workout to tackle; either a 6x800 @ 3k pace or a cruise interval session, both sets of splits scribbled on the palm of my left hand. On the way to the track, the muggy conditions made me settle for the cruise intervals, which I thought might be a bit less taxing. Another soccer match was about to get going when I got there but the crowd seemed a bit smaller today so I just thought, tough, they'll have to put up with a lunatic running in circles (ovals?) around them.

Target pace was 4:17/km (6:54/mi). The first couple of intervals didn't feel too bad but towards the end of the 3rd one I was ready to call it a day. My lungs were burning and, unusually for me, I was also battling a bit of a stitch. I almost forced myself to crawl the next recovery before starting the 4th interval playing mind games with myself ("you can stop after this one - 4x1k is a decent-enough session") and just focusing on covering 200m at a time. Got through it and, after a few seconds of standing recovery, decided to jog the next 200m recovery and see. Went for a 5th interval, again just concentrating on maintaining the pace 200m at a time and, to my surprise, didn't fade and even had a couple of seconds in hand towards the end, before I collapsed on the grass to catch my breath.

Very good session. Noticed afterwards that my HR was maxing out during the intervals. In hindsight I should have probably backed off the pace slightly to compensate for the warm conditions.

Splits (recoveries):
4:17.3 (1:21)
4:17.7 (1:31)
4:17.3 (1:44)
4:18.1 (1:53)
4:16.4

Sat 15/8 -- 3.4 miles @ 9:59/mi

Met up with a few folks for a bit of a social and ran the Cabinteely (not)parkrun course in reverse. Took it very handy after yesterday's workout, just chatting away most of the way. VB session in the afternoon plus 20 miles or so on the bike.

Sun 16/8 -- 4 miles recovery + 4.25 miles aerobic

A gentle 45' jog with D followed by another 40' or so on my own just doing laps of the soccer pitches again at around 9:30/mi pace.

Weekly total (run): 29.8 miles (48 km)
Weekly total (bike): 42.7 miles (69 km)

Mon 24/8 -- Rest

Tue 25/8 -- No running

Wed 26/8 -- Workout: 5 x 800m @ I pace + 4 x 200m @ R pace

After a draining day at work and having been indoors for nearly 48h I was ready for a good blowout. Another balmy evening at the Kilbogget track but this time I had it almost to myself; there was a cyclist doing clockwise laps of the track but we managed to share amicably.

Following my current pick-and-mix approach to the Daniels' 1500m plan, for today I chose a session of 800m intervals at I pace: 3:06 target. A little off the pace today but not a million miles away either. A 400m jog in 2:30 for the first two recoveries then switched to walked recoveries of the same duration for the next two. I couldn't face a 6th 800 so I decided to add a few 200s at mile pace (43"), with 200m recovery jogs in 90", and was pleased to see the legs dealt with them quite comfortably.

Splits (recoveries):
800s: 3:08 3:09 3:12 3:11 3:08 (~2:30)
200s: 41 45 43 43 (~90)

Thu 27/8 -- 45' recovery: 4.5 miles @ 10:00/mi

A few easy miles in the park in a nice cooling rain. Legs feeling OK after yesterday; left hamstring just a little bit tight.

Fri 28/8 -- 4 miles easy @ 9:47/mi (Avg HR: 133 bpm)

A leg stretch before dinner and after another long day at work. Left hamstring still giving me a bit of feedback.

Sat 29/8 -- Long aerobic run: 10 miles @ 9:07/mi (Avg HR: 138 bpm)

Travelling tomorrow so wanted to get a long run in this evening: a couple of loops around Foxrock taking in a fair amount of drags then, after 6.5 miles, the long Brennanstown Road downhill all the way to the far end of Cabinteely village followed by a long climb to the top of the Park on the 9th mile - tough on tired legs - before heading for home.

Felt very controlled throughout: good form, steady pace and average HR in the high 130s except during the long climb in the park. Legs just a little fatigued and this time it was the turn of the left calf to tighten up during the last few miles, but the breathing was very controlled. A really enjoyable run in overcast conditions.

I don't think I'll get any running done on Sunday and I may be offline for a few days so wrapping up the weekly update here and now.

Sun 30/8 -- No running.

Weekly total (run): 27 miles (43 km)
Weekly total (bike): 0 miles (0 km)