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Berlin 2016: Back to Basics
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Sunday: 10km in 33.49. 11.5 miles total including warm up and uncomfortable hobble afterward
I'll write a little race report if people don't mind me wallowing in my own personal glory;) Yesterdays race was one of my main goal races for the year, the other being the Berlin marathon. I really wanted to break 34 as I've never done so before although I was in the shape to do so last year but got no luck with race conditions when I went for it. Going into the race I reckoned I was in 33.30 shape easily. I ran 35.05 for 10k last Saturday in training as part of a 14 mile run, granted the route I took had a slight downhill gradient but it felt very easy. The one worry about yesterdays race was the course itself. I generally run quite well in the Phoenix park but you never get a fast course in the park and usually lose time relative to the effort you put in. I knew the route well so decided to coast to 5km as this is flat/downhill and then really dig in. 3.24 per km would get me home in 34 and I knew I would faster than this for the first half. Secret was to try keep a lid on things. First 5 splits were 3.19,3.17, 3.22, 3.15, 3.19. Had people flying by me but managed to stay disciplined and felt comfortable by the time I got to the end of the Khyber (close to 5km). Took some water on board as it was very warm but used majority of water to cool myself down by spraying over my head. The fun really begun tough climb up to S-bends, started to push and pulled away from those around me and started to gain ground on those ahead.
The road down into the Glen around 7ish Km was a god send as you were running downhill and could catch your breath, coming out of the Glen was a curse though and although I felt like I was at snails pace I was still catching people which is great for the confidence. Got to 9km and knew 3.25 was needed to break 34. I put the foot down and felt quite strong finishing, even managed to catch 2 more lads in the last 400. I was zonked though I kept telling myself 1 to go, 1 to go at the 9km mark, I was so out of it I thought I had 1 mile to go so got a pleasant surprise at 9.5 km when I realised it was 1km and not 1 mile to go (had a blonde moment
)
Last 5 splits were 3.26, 3.24, 3.29, 3.32 and 3.13. I'm pleased with these as it shows I didn't loose too much time in the second half and I think I judged the pace right. If I went off harder I definitely would have crumbled at 8km. Legs were in bits last night woke up at 5am this morning with a crazy tingling sensation that I have only ever experienced after running a marathon. I'm hoping to take it hand this week and run another race next weekend. The plan was for the BHAA 10k but before I left the club house I heard we might have a team for the road relays. This bit of news was a blessing in disguise as the BHAA race was going to be a fall back race if I didn't break the 34. Based on the relay news I knew I had to go for it yesterday or I may not get a chance to break 34 for a while as I didn't plan another 10km. In fact I seldom choose fall back races as I feel they give you an excuse to stop hurting in a race, you are either going to go for it or not.
If I don run the 10km next weekend and have recovered I'll definitely target 33.30. I want to run a decent marathon in Berlin and really need to be getting into the low 33s for what I hope to do. Lets hope next week is another stepping stone towards that.
Garmin connect link0 -
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Monday: 4 miles recovery. Ran this too fast and too late in the evening. Legs in a heap.
Tuesday: 6 miles recovery along the canal. Legs feeling a little better muscle pain subsided but a few niggles in right achilles and calf.
Wednesday: 7 miles recovery. Further improvement but achilles was tight. Normal stretching not working so brought out the big guns. Hit the foam roller of fun. Pain was unreal. Also had a bath before stretching. I find warm baths are great for easing pain from my legs.
Thursday: 8 miles recovery. Massive improvement. Achilles and calf definitely feeling the benefit of the roller. Ran in the phoenix park, took in a few nice climbs and legs felt fine. Over the muscle pain but fatigue is still in the legs. No zip which is a worry.
I had decided yesterday not to race Saturday as I was afraid of injury. I don't think that's an issue now but I doubt I'll be able to run as well as I had hoped. Main reason I'm doing it, is after 8 years I've managed to convince some of my work training partners to sign up to the BHAA so we will have a team, yeah.
If I'm going backwards Saturday I'll take the foot off the gas and run as hard as I can without wrecking myself. Age is definitely catching up with me, I use to be able to recover from a race in a days. A few years back I ran 4 races in a week running PBs in each 10mile-2mile-10k-10mile. Can't get away with that anymore.
I'm just out of another bath and have located my trusty foam roller. Now for some pain
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TheRoadRunner wrote: »Monday: 4 miles recovery. Ran this too fast and too late in the evening. Legs in a heap.
Tuesday: 6 miles recovery along the canal. Legs feeling a little better muscle pain subsided but a few niggles in right achilles and calf.
Wednesday: 7 miles recovery. Further improvement but achilles was tight. Normal stretching not working so brought out the big guns. Hit the foam roller of fun. Pain was unreal. Also had a bath before stretching. I find warm baths are great for easing pain from my legs.
Thursday: 8 miles recovery. Massive improvement. Achilles and calf definitely feeling the benefit of the roller. Ran in the phoenix park, took in a few nice climbs and legs felt fine. Over the muscle pain but fatigue is still in the legs. No zip which is a worry.
I had decided yesterday not to race Saturday as I was afraid of injury. I don't think that's an issue now but I doubt I'll be able to run as well as I had hoped. Main reason I'm doing it, is after 8 years I've managed to convince some of my work training partners to sign up to the BHAA so we will have a team, yeah.
If I'm going backwards Saturday I'll take the foot off the gas and run as hard as I can without wrecking myself. Age is definitely catching up with me, I use to be able to recover from a race in a days. A few years back I ran 4 races in a week running PBs in each 10mile-2mile-10k-10mile. Can't get away with that anymore.
I'm just out of another bath and have located my trusty foam roller. Now for some pain
Have got advice to bathe in epsom salts from lad i get massages off might be worth a try to soothe your old man legs
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I forgot about your 10k last weekend
Fcuk me, your on fire. Your form is surperb. Mind that bloody leg though.
And will ya stick you that Garmin link like you promised
I will indeed, hopefully later this evening. Watch has been dead the last few days and purposely haven't charged it as wanted to run with no eye on pace/time etc. Leg is grand now as well thanks. Left leg was worse than right leg on Monday though :rolleyes:0 -
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Recovery week
Monday: 5 miles on grass, no watch.
Tuesday: 7 miles in Phoenix park, no watch.
Wednesday: 7.5 miles on grass, no watch.
Thursday: 12 miles @ 7.15 pace around Phoenix park.
Saturday: 12 miles @ 7.30ish pace on grass.
Sunday: 13 miles @ 7.05 pace on grass
Legs feeling great. Achiles and calf are grand no complaints at all. Some back pain so have increased stretching to accommodate this and is working out well.
Planned half marathon has been shelved
as have some commitments the following day and logistics were getting very messy. Will train away for the next 2.5 weeks then heading away for a holiday so no running for 5 days (well that's what I'm telling the Mrs, looked up hotel and there is a treadmill so might sneak a couple of runs to keep legs ticking over, may result in divorce however).
Have 2 races planned the end of may, a 5k and a 5 mile. The 5k was originally going to be a PB attempt but I don't think that is realistic now. The 5 miler will be PB city however. Just realised yesterday I think I broke my 5 mile PB in last weekends 10k and came close to my 4 mile PB :eek:. They need a serious re-examination. Both races will help me keep a bit of focus over the next few weeks.
I have put together my marathon training plan, doesn't really kick in until the start of July as it is a 12-13 week intensive program. My training for the next 8 weeks will be part of a build up to the 13 intensive weeks however, basically I'll be doing some sessions of the 13 week plan but lower intensity and quantity. Summer racing is going to suffer big time. Main 2 races will be 5 and 10 milers of race series. I may do a couple of mid week BHAA races but only if I'm feeling extremely good and they won't have a major impact on planned sessions. Obviously I'll swap races for sessions if applicable.0 -
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shels4ever wrote: »I hope for your sake there is no link between the two, The women in Berlin might put a stop to your marathon plans...
I'll have blinkers on when I'm running that 0 -
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