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Running Totals
WTD: 54.0 [86.9]
MTD: 54.0 [86.9]
YTD: 919.0 [1478.7]
Races YTD: 5 [2 x Master's PB's]
As Good As It Gets - 7 days to Rotterdam!
Everything is beginning to slot into place nicely, my groin and knee are starting to work themselves back close to 100% and nothing else is rearing it's ugly head. Had a rub down Thurs evening and that confirmed the same.
This week had 2 workouts, the 5k and a brucey bonus from the official results - 17:28 and a 12 sec Master's PB
. 2 x 3 @ threshold yesterday which went grand, took a bit of time to get into my running, but once there this was relatively comfortable. Everything else was easy aerobic.
Weight has dropped to 68.6kg, 4.2kg down from Jan and my lowest for 16 years, expect to be mid 69's on race day.
Some work travel next week, but only to the UK, disrupts a little but I've found a track close by to do my moderate 4 x 1.2k @ T apart from that it's easy runs and strides.
On Reflection
This is the most consistent I've trained in years.- 203 days in the making
- 8 days off (4 planned, 3 sickness, 1 injury)
- 902 base miles
- 919 marathon specific miles
- Average 8.79 miles per calendar day
- 14 races, 37 sessions
- 7 x 20 mile + runs
- 81 days of 10 miles or more
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BeepBeep.....the very, very best to you at the weekend. Your training has been topnotch and you are in awesome shape to have the run of your life. Your recent race escapades should have all doubts of your awesome potential banished to a far away place, so with that in mind....two things....
1) Own it like you've never owned anything ever before, and...
2) Stay away from the orange juice.
Looking forward to your result and your report. I'll be following you on the day.
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BeepBeep.....the very, very best to you at the weekend. Your training has been topnotch and you are in awesome shape to have the run of your life. Your recent race escapades should have all doubts of your awesome potential banished to a far away place, so with that in mind....two things....
1) Own it like you've never owned anything ever before, and...
2) Stay away from the orange juice.
Looking forward to your result and your report. I'll be following you on the day.
What she said:)^^^^^
looking forward to an epic race report with an even more epic result:rolleyes:0 -
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So the Rotterdam report is still on hold, some processing still to be done. But there is one way to get over a bad race and that's to get straight back in saddle, albeit at a shorter distance.
Wicklow Fit4Life 3k - 9:59 - Master's PB
This really was a lastminute.com, I had only run 5 odd up on Carrick Tues evening since Rotterdam and really only decided to do this 10 mins before the race. Was over helping anyway and after the set up the plan was to go for a gentle warm up, a few strides and if I felt loose race.
Conditions weren't great, sporadic showers, blustery winds and a bit of a chill in the air, but after a few extra strides I was in the mood to give this a lash.
Got out hard and settled in behind Timmaay and one of the Juniors, first k was slighty downhill and mainly against the wind. I was surprised to be still in 3rd after 600mts, but a Sliabh Buidhe runner came through strongly going past the playground and then ran wide as we nearly collided on the corner, 3:17 came and went quickly.
Little bit of work now on the 2nd k as 3 of us enter the 2nd field again in close proximity and narrowly avoid another coming together. I get past the SB runner on this straight and start closing on Timmaay, the Junior is out of sight at this stage - 3:25 as we finish the large lap.
Last k and I'm breathing hard, but pushing Timmaay (which I can hardly believe), but every time I draw level, he has a little burst of pace to keep me at bay. I get level again with about 400 to go, but it's only a trigger for Timmaay to drop the hammer and me in the process, I can't respond, but I know sub 10 is close as I round the bend and see 9:52, 9:53,.....9:58 as I throw myself over the line, stopping my watch at 9:59.82 shortly afterwards, I 'd have a nervous wait for the official results.
Official: 9:59:D
Race position 3rd
1st Master 0 -
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I'll get to talk about Rotterdam at some stage, in the mean time I'll bag a few master's PB's and work my way through as much of the 10 round numbers challenge as possible.
BHAA RTE 5 Mile
I've done this race a few times before, 2009 (31:25) and 2010 (29:37), so it's always nice to check progress. Although the plan heading to this wasn't eyeballs out, this changed in the 1st 400mts.
Got an easy warm up in, plus a few strides and felt pretty loose and relaxed before the off. Chatted to a few familiar faces before we got called to the start.
Having done this race before I knew the start could be a bit of a melee with a narrow gate to navigate shortly after 100mts, so my plan was to get a fast start and then relax into my planned sub 6min pace and just tick a sub 30 box.
The start was hectic, but I got a decent one and once through the gate I was felling good and just went with the flow.
I'm using course splits as there's about 20 corners on the course and my Garmin splits are all over the shop.
I'm feeling pretty relaxed and settle into a group of peeps that I normally wouldn't expect to be rubbing shoulders with, namely Tom O'Connor a very decent Master and Orla Drumm who would eventually chick me
. Mile 1 is a pretty slick 5:36 and I'm running close to 5k pace, but feck it!
Mile 2 and the pace still feels fine the group splits up and I hang on the back of the 2nd group - 5:42.
Mile 3 and I'm starting to work hard, I feel the breathing increase and the HR is noticeably higher, a small group come past, I tag on for a while, but can't stick with them - 5:47.
Mile 4 and I'm swimming in lactic, I've probably ran 5k in about 17:36 and I've nearly 2 miles running left, I'm playing with pace and stride length a bit to help flush the legs as sweat begins to leak from every pore. Hold it together somewhat together for a 5:50.
Mile 5 I go looking for a lift in pace, but it's not there, I'm maxed out and this is about survival and switching off. I haven't been passed or passed anyone in about a mile (apart from back markers) but I'm maintaining the gap to Tom in front. 2nd last corner I feel like I'm lifting the pace, through the gate one last time and Tom is closer, but not close enough as I slowly increase the pace, my kick is AWOL - 5:47.
I missed judged the finish, I thought it was further around the corner, seen 28:4X, stopped my watch at 28:46.
Walked a bit, attempted a puke, had a drink of water, crouched on the grass, got myself together, warm down followed by the obligatory cuppa and brack. Happy Out.
Official time 28:42
Place: 26th
M45: 3rd
36 sec Master's PB, 55 sec course PB.0 -
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Nice running well doneBeepBeep67 wrote: »I'll get to talk about Rotterdam at some stage, in the mean time I'll bag a few master's PB's and work my way through as much of the 10 round numbers challenge as possible.
BHAA RTE 5 Mile
I've done this race a few times before, 2009 (31:25) and 2010 (29:37), so it's always nice to check progress. Although the plan heading to this wasn't eyeballs out, this changed in the 1st 400mts.
Got an easy warm up in, plus a few strides and felt pretty loose and relaxed before the off. Chatted to a few familiar faces before we got called to the start.
Having done this race before I knew the start could be a bit of a melee with a narrow gate to navigate shortly after 100mts, so my plan was to get a fast start and then relax into my planned sub 6min pace and just tick a sub 30 box.
The start was hectic, but I got a decent one and once through the gate I was felling good and just went with the flow.
I'm using course splits as there's about 20 corners on the course and my Garmin splits are all over the shop.
I'm feeling pretty relaxed and settle into a group of peeps that I normally wouldn't expect to be rubbing shoulders with, namely Tom O'Connor a very decent Master and Orla Drumm who would eventually chick me. Mile 1 is a pretty slick 5:36 and I'm running close to 5k pace, but feck it!
Mile 2 and the pace still feels fine the group splits up and I hang on the back of the 2nd group - 5:42.
Mile 3 and I'm starting to work hard, I feel the breathing increase and the HR is noticeably higher, a small group come past, I tag on for a while, but can't stick with them - 5:47.
Mile 4 and I'm swimming in lactic, I've probably ran 5k in about 17:36 and I've nearly 2 miles running left, I'm playing with pace and stride length a bit to help flush the legs as sweat begins to leak from every pore. Hold it together somewhat together for a 5:50.
Mile 5 I go looking for a lift in pace, but it's not there, I'm maxed out and this is about survival and switching off. I haven't been passed or passed anyone in about a mile (apart from back markers) but I'm maintaining the gap to Tom in front. 2nd last corner I feel like I'm lifting the pace, through the gate one last time and Tom is closer, but not close enough as I slowly increase the pace, my kick is AWOL - 5:47.
I missed judged the finish, I thought it was further around the corner, seen 28:4X, stopped my watch at 28:46.
Walked a bit, attempted a puke, had a drink of water, crouched on the grass, got myself together, warm down followed by the obligatory cuppa and brack. Happy Out.
Official time 28:42
Place: 26th
M45: 3rd
36 sec Master's PB, 55 sec course PB.0
:) 
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