Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
2012 4 Races for 4 PBs
Comments
-
-
-
New Marathon PB of 3:40:31
Position 357 of 1403 finishers. Placing me just inside the first 25% of the field.
Pre-Race
After last year I was determined not to be under-fueled.
Big lunch the day before race - check.
Bowl of pasta the night before race - check.
Banana and 2 slices of toast 2hrs before race - check.
Woke just before 7, staying out the Western Road. Looked out the window and for the first time I realise there is something I neglected to pack - sun-cream. Who would have thought!
Had breakfast. Pinned number to top. Then took it off and repinned it because it was a bit too off-centre. I can be a bit OCD like that. Waited anxiously for a call of nature that I feared might not arrive. But it did, phew. Then strolled into town. I got my wish, there was no humidity worth mentioning, but man it was warm on Washington Street. Now the bladder's having a call of nature so I join a long slow queue for the gents' portaloos. Made it with about 4 mins to spare. Means I didn't manage any warm-up or stretches. Worked my way up to behind the 3:30 balloons, looked for but didn't spot belcarra.
The crowds inch forward, and then inch forward again, and then again. Are we going to walk over the line? Horn sounds and we're off. Target pace 7:55.
Miles 1 to 5 in 39:23
M01 7:50
M02 7:53
M03 7:46
M04 7:55
M05 7:56
Plan was to ignore the 3:30 balloons and busy myself with pacing to 7:55 on the Garmin and finding and following the race line myself. I didn't enjoy surrendering these tasks to the pace-makers last year.
And so I find myself ahead of the pace-makers for the first 3 miles. Find I have to concentrate on slowing down, and I'm happy about this. Focus on following the race-line and notice other people doing the same though the bulk of runners are hugging the kerbs. I go too fast on mile 3 and make a better effort to ease up. The pacemakers must have set off a bit slower than intended (congestion?). With me slowing down and them speeding up we meet at the start of mile 4. I find myself running 2 or 3 metres behind them. In their wake for the first time in the race I find things are a bit congested. Head down toward Tivoli and 5 miles on the Garmin is 39:23, that's twelve seconds up against target pace 7:55. Fine.
Miles 6 to 10 in 40:02
M01 7:52
M02 8:01
M03 8:25 (tunnel)
M04 7:55
M05 7:47
Navigate a series of traffic cones by Silver Springs before we head onto the Dual carriageway. Despite my best intentions the pacers are distracting me from my own Garmin pacing and I get a bit lazy. Near the Dunkettle roundabout some clouds roll in, up until this point we had been running under constant sunshine. I take my first gel before the tunnel. Still focusing on following the race line so I stay out my the middle of the road as we enter.
Lose satellite reception.
"Aussie - Aussie - Aussie"
"Oi-Oi-Oi"
"Aussie - Aussie - Aussie"
"Oi-Oi-Oi"
"Aussie"
"Oi"
"Aussie"
"Oi"
"Aussie - Aussie - Aussie"
"Oi-Oi-Oi"
We exit and mile 8 logs at 8:25, but I don't trust this mile with the tunnel. Ask myself how I'm feeling, and I feel 'ok'. Not mad about anything uphill at the moment and aware it's very early days, but overall yeah I feel ok.
Happy to leave the South Ring Road and head into Mahon. Coming up to 10 miles. I'm still around 3 metres behind the pacers. The clock at the side of the road turns 1:20:00 as we pass. Balloons are spot on. On my watch it's 1:19:25, that's 15 seconds down against target pace 7:55. Fine.
Miles 11 to 15 in 39:48
M11 7:53
M12 7:55
M13 7:59
M14 8:10
M15 7:50
Work our way round to the estuary. The sun is out but it's fresher now. I enjoy this stretch. The balloons have moved a bit further ahead so they're less of a distraction and I pay more attention to the Garmin. I see the clock turn to 1:45:00 as I pass over the mat. Incredible really that you can cover 13.1 miles down to the second.
Mentally this is where I stop enjoying the race. Not because anything happens but just because from previous years I know that this is where things can start to happen, a stitch for example, then there's that nasty footbridge to go over and the long potentially humid corridor back to the Lee. Basically I'm now focusing on and preparing for obstacles. I know this isn't a positive attitude to take into the second half of the race but I've been conditioned by my two marathons to date into thinking like this.
Over the footbridge, don't like it. Down the corridor, not as humid as I'd feared. Do I feel better at this point than I did last year? No. Do I feel worse? No. Some faster relay runners coming through. I reckon they can't be happy trying to navigate through us. Take my second gel. I've definitely fueled up well pre-race as I'm not as 'hungry' for the gel as I thought I'd be. Still stick to the strategy, gel at 7, 14 and 21. We exit the covered corridor and are back Leeside. Go through 15 miles in 1:59:13. That's 28 seconds down against target pace 7:55. Fine, I know 7:55 would get me home nicely inside 3:30, so there's room to spare.
Miles 16 to 20 in 40:59
M16 7:50
M17 7:52
M18 7:54
M19 8:23
M20 8:57
"When are the wheels going to come off?"
Why should they come off?
"Because that's what happens when you run marathons."
That's what happened before, doesn't mean it will happen again.
"Who are you kidding?"
It might feel like this or a little tougher right to the end. That'd be fine.
"Yeah, right, let's just wait and see."
The doubts are ready and waiting.
Go through 16 and this is always a significant milestone, just 10 (and a little bit, we'll worry about that later) to go. The countdown can start proper. Happy to get back to the crowds by the docks. I've friends waiting here and I have a big wave and smile for the camera. They must think I'm really comfortable. The balloons are 10 metres ahead. I follow the race-line down the Link Road. Now I'm feeling it. No point pretending otherwise. Up that vicious exit and round by Turners Cross. A lot of people moaning here. I ask myself again how I feel. I'm surprised when I answer myself to say that I feel better than I did last year at this point. This gives me renewed hope. Maybe it will be ok. This unexpected new found optimism lasts around 5 mins and then the pain of this year's marathon comes flooding in.
On mile 19 the legs are beginning to lose energy, I've been here before. But this is actually earlier than last year! Then I feel like I'm going to get sick. Stomach churns, throat catches. I pull up alongside a parked car. I just stand for 10 seconds or so to see if I'm going to vomit or not. I don't. I start running again, but the pace has dropped and I know I won't be able to pick it up. Not with over 6 miles to go. The balloons (actually just one balloon - the other burst on mile 16) are drifting away. I accept it, 3:30 is not going to happen, again
Big thanks to the Finbarr's runner who handed me and another struggler some cola-bottle jellies as he passed. They were very welcome. Just left them in my mouth, didn't swallow, was too nervous to. Maybe I can hold 8:5X pace to the end? Go through 20 miles in 2:40:12, that's 1:52 down on target pace 7:55. Not fine.
Miles 21 to 25 in 47:52
M21 8:53
M22 10:14
M23 9:11
M24 9:52
M25 9:40
I manage to hold 8:5X pace for one more mile. Then the lowest point of the marathon, mile 22. I'm dreading the prospect of another finish like last year, but this time the wheels have come off earlier. This could turn out worse than last year. Maybe I'm just not cut out for marathons? I contemplate a DNF. But there are 5 people waiting at the finish line for me, I can't DNF. I stop-start. Walk bits. I decide to risk the third gel as per original plan. I'm feeling pretty miserable.
But then we get to the sharp descent down towards the orchards. The little walking breaks I've had seem to have halted my decline. I start running. I tell myself forget about the Garmin, just try hold this speed, I know it's 9:XX but so what, just try hold it. This is the new challenge. Energy is low, wait for the gel to help. Are my legs really that sore (yes), convince myself they're not. I focus on the horizon of each stretch of road and tell myself to ignore any pain from my legs. Just keep tipping over. The math is too complicated but I reckon if I just keep running there could be an outside chance of a PB.
Onto the Carrigrohane Road and now we're finally heading in the right direction. Around 23 miles there's a Finbarr's runner (I think) being tended to, flat on the ground, eyes shut, with an oxegen mask on. Hope he's alright.
Focus on a guy in a blue top with Instructor written on his back. He's also struggling and travelling at this terribly slow pace. Tell myself to just stay with him. Round by the Mardyke. Don't look at your watch. Don't stop. Energy is terribly low but I've convinced myself that the soreness in the legs is bearable. The 1:40 HM balloons pass me by. Onto mile 26 and I'm pretty sure I'll be able to continue now to the end. In fact I notice my pace increasing.
The stretch along the quays never feels longer than when running it at marathon-end. The shouts of "You're nearly there" coming from the tremendous support are part encouraging, part infuriating. Pass mile 26 and turn onto Patrick's Street. Up the pace as much as I can. Genuinely don't know if a PB is on or not until I see the clock, it's just turned 3:41. That should be enough.
Over the mat. Stop the Garmin and check the time - 3:40:31. Yes
. If confirmed that'll be a 59 second PB on last year.
The 3:30 wasn't to happen. But my overwhelming sensation is that I rescued a PB and prevented a disaster today. I was so so much more disappointed at 22 miles than I was at 26.2.
http://connect.garmin.com/activity/185995269
I compared last year's run with this year's run on Garmin Connect. The rescue is there in black and white. After 18 miles I was 47 seconds down on last year's time. After 22 miles I had drifted to 3:55 down on last year. And then I started to claw back: after 23 Garmin miles 3:48 down, after 24 Garmin miles, 3:23 down, after 25, 2:30 down, after 26, 0:46 down, and I pass my virtual self from 2011 on the final part mile, finishing 59 seconds up.
Analysis
What went wrong? McMillan had me at 3:24:28 based on my 10 mile time. So I was there or thereabouts. My 14+8 LSR had filled me with confidence. I'd hit 99% of my training sessions on target, the one that was off target was the 14+8 where the 8 PMP miles were faster than PMP.
I used gels unlike last year. I ate right beforehand unlike last year.
I need to think more about it but some things come to mind:
- the quality of the sessions may have been good, but with a 4 day running the quantity suffered. Just over 620 miles training across 20 weeks works out at 31 miles a week. Too light.
- no races in training - although I had registered for Ballycotton but had to pull out.
- is a year too long between marathons? do I lose momentum?
- two marathons and two walls has conditioned me mentally and doesn't help my frame of mind going into a new marathon.
- I never train to heart-rate. Is it time to convert to P&D?
I'm not running this week and I've time to mull over things. One thought though is starting to take shape. I think it's important that I run a marathon without hitting a wall. With this in mind I'm thinking of DCM. Not as a 3:30 attempt. Instead, ease the pressure and maybe try run it at 8:1X pace to come home in 3:3X. then take 3 next year back in Cork. We'll see.
Well anyway, that's 1 of this year's 4 planned PBs 0 -
-
-
Advertisement
-
-
-
-
-
-
Advertisement
-
-
-
-
-
-
-
-
-
-
-
Advertisement
-
:) New PB 34:35 :)
Pre-Race
I felt a bit reckless this morning, didn't feel like I was doing the wise thing racing after not a lot of running in June, and with a worrisome achilles (achilles or Achilles). But I was in the mood for a race. If I felt the heel was giving too much feedback I'd drop the pace right down or drop out.
Left home at 9:15 on an empty stomach. Picked up a Powerade on route. I jogged up from Park Gate to the starting pens. Walked up to my pen (sub 40). Found an unbusy spot about 20 meters back from the start-line. Found myself a satellite and busied myself with some calf stretches. Discovered that 'Spar' means 'to save' in German. Everyone around looked relaxed and casual. Nice chilled mood. Everyone looked like they were in the right pen. Everyone moves forward, the claxon sounds and off we go. Optimistic target 34:59.
Mile 1 - 6:38
I'd read later over on the events forum about congestion but tbh I found no reason to complain, maybe I was lucky. I think the wave start really helped. Yes there were two or three people who I needed to weave around but to be fair I was travelling at 6:4X pace and somebody running at 7:5X pace had every right to be where they were. Starting these races on Chesterfield though is essential I think. I'm surprised to see 6:4X pace on the watch it really doesn't feel that quick. Overtake quite a few people going along the North Road (so that's where the Stone Roses will be) and I'm overtaken by half a dozen or so runners as well. Ok the plan was to run the first two miles under 7:00. And by under 7:00 minutes I'd intended 6:5X. Here I am instead happy at 6:4X, 6:3X pace. I reckon if I'm happy just stay with it and bank bank bank. Mile one 6:38. 22" up.
Mile 2 - 6:36
Less overtaking going on now. I settle into 6:4X pace again. I wonder how many people around me are going to die a death when we turn up Military Road. I remember the announcer guy saying to keep something in the tank for the last 2 miles and I wonder if my bank bank bank strategy is wise. Leg it down the Kyber telling myself to enjoy this while it lasts. Real race starts soon. Mile 2 logs at 6:36 and I'm 46" up. I've never run 2 miles so fast.
Mile 3 - 6:54
Down to the bottom of the Kyber and under the half-way shute. Turn right and brace myself. The legs are ok. Up around the first corner. The pace drops naturally and I don't push it. 6:3X pace becomes 6:4X pace becomes 6:5X pace. But we've reached the S-bends and the pace stabilizes at 6:5X. Breathing starting to labour a bit now but the legs are still good. I post my first ever hat-trick of sub 7:00 minute miles. And I have 52" in the bank.
Mile 4 - 7:02
So the back of a beermat race plan had been 6:5X for the first two miles, 7:0X for miles 3 and 4, and 6:XX for the last mile. I was well ahead of schedule and knew I could ease up a little and needn't be worried if I start dropping over 7:00 minute mile. This definitely was a nice feeling mentally and I needed that boost because I was starting to feel it now. Mostly in the breathing. The drag up the Glen Road pushed the pace down to 7:0X. I was being overtaken by a few runners now. My breathing continued to be the biggest challenge. I couldn't manage 4 sub 7 miles in a row. Mile 4 is 7:02. 50" in the bank.
Mile 5 - 7:11
I was mentally running ahead and thinking of each corner that was waiting. Man there's still a long way to go. I can feel the first faint hint of that lung burning sensation. Uhhh. Head down come on. I look at the watch and see 7:3X pace :eek: Knowing that I had 50" in the bank had caused be to ease up a little bit too much. Allowing for racing line I knew that 7:3X pace could see me blowing a PB in the last mile. I pick it up again and push the pace down to 7:2X pace. Tell myself to hold it there and then when we (eventually eventually, where is it!!!) turn onto Furze Road I should have some kick left. The first 800ms of this last mile are probably the worst part of the race. A few times I notice people pulling up to me then travelling with me, but today I'm not accepting any gauntlets, no individual races thank you. When I do finally find myself on Furze Road I know that my pace has picked up. I can see the finishing line, still 400ms away. I look at the watch and see 7:18 pace. Brilliant, just hold this and it should be enough. I don't fancy a sprint finish, and I don't need one. I read 34:49 on the clock ahead I'm going to finish under 35:00 not just on my chip. Brilliant. Little clenched fist punch as I cross the line. Beep. 34:38 on the Garmin. Thrilled and a fair bit wrecked.
If my Garmin was on the ball then this is not just an official PB but also an "in my heart-of-hearts" PB, cause I just know my Garmin 34:45 for the Aware 5 miler last December was much closer to the truth than my chip 35:26.
Post Race
First off I must say that this race was, from my point of view, seamlessly and excellently organized. Clearly marked pens, wide road start, started on time, big thumbs up for the wave starts, I didn't find any unjustified congestion. Water point was well placed just after 3 miles (even though I didn't need to use it, my Powerade accompanied me around). Mile markers seemed spot on. The route measured 5.04 on my Garmin and despite not being a loop it shows a 1m net gain. I'm not fussed about goodie bags and actually forgot I was going to get one, so that was like a nice bonus at the end. And I got to jog down the middle of Chesterfield going home. What would I have changed? I would have put some loud dance beats up near the top of the Glen Road.
Results out in the afternoon. Another big thumbs up for that. And my Garmin was 3 seconds too slow. A brand new super-shiny 5 mile PB of 34:35.
Final position 337 of 4046 finishers, placing me inside the top 9% of the field.
June's been a funny month. My second lowest mileage month of the year. No speedwork worth talking about. Some skipped runs, a worrisome Achilles. Tired legs. And yet; I've posted 2 new PBs across two very different distances and I'm already half way to completing the goal of this log's title.
I must have been really focused on the race today, I didn't notice my achilles at all. It's been 'fine' for the rest of the day, but I can definitely feel a swelling. I have an ice-pack on it as I type. I've noted some physio addresses from the booklet in the goodie bag. I also cannot recall if it rained or not while I was going round. Nor can I remember if the sun was shining?
http://connect.garmin.com/activity/194326609
2012 2 races 2 PBs.0 -
-
-
-
-
12th day without running.
Went to the physio yesterday evening.
Confirmed what I knew already, very slight inflammation in right achilles and mild inflammation in left achilles (didn’t feel so mild when it was being pinched).
He mentioned that more often than not if the issue is with both legs then it’s a biomechanical issue rather than a single incident (e.g. a bad land of a pavement).
He checked and confirmed that I slightly over-pronate. He suspects the tendon ache stems from this. Lot of information given last night (with models of feet demonstrating what was going on).
I mentioned that I would be away next week and was resigned to not running until Monday week. He reckons that is more than enough rest (given I haven’t run this month). Gave me a series of stretches to do (I was definitely not stretching correctly – I didn’t realise I needed to hold the stretch for 30/35 seconds
), plus some strength exercises.
He recommended a simple insole from Boots for now. I think the next pair of runners I get I’ll experiment and aim for something to restrict the pronation. He recommended to use an anti-inflammatory on the tendon, and to ice after running. He thinks I came to him at the perfect time saying that some people wait for months and the healing process then becomes more complicated. I'm lucky in that my issue is higher up in the achilles rather than lower down. I’ll see him again in three weeks and take it from there, but it could easily be that the next session is the last.
He also worked the calf muscles (ouch) – still feeling that today. And most importantly reassured me that what I had was mild and put my mind at ease – I keep thinking of my mate who ruptured his.
I’m happy I went and happy with the feedback.
But I’m really dying to run now.0 -
-
-
So what was that I was saying about not losing to much fitness after a 24 day break?
Maybe I haven't lost too much endurance but my speed has suffered. Today's 5 miles was tough even at 30" a mile slower than the Irish Runner 5 miler in June. Felt it in the lungs mostly. The route was a simple loop from the Wellington Roundabout up to the Phoenix then down the Kyber. A lap measures 2.5 miles, 2 laps on the menu.
I started too fast and I knew mile 1 (7:16) took more effort than it should. I was very glad to turn left at the Phoenix. Recover on all downhill mile 2. It logs at 7:04 but the Kyber took all the effort out of it. On mile 3 turning back up Wellington Road and facing another drag up to the Phoenix I tell myself I have 40" in the bank and so I can run 7:3X pace for a while, and that I should run 7:3X pace or risk dying a death. Definitely feeling the drag and very happy again to leave Chesterfield behind. Down the Kyber and one last push back up to the roundabout. Happy to finish and happy to have finished on target.
If I was running a 10 miler this morning I don't think I could have held 7.22 pace for long after 5 miles: I've a lot of work to do in the next weeks.
Achilles was good today when running. I think I notice it less when I run faster. Some small tweaks in the evening.
Looking forward to tomorrow's 10 miler (have to go to bed!).
Warm-up 1.24M @ 9:03
M01 7:16
M02 7:04
M03 7:29
M04 7:32
M05 7:25
Total 5.08M @ 7:22
http://connect.garmin.com/activity/204088905
Warm-down 1.20M @ 9:15
Week 01 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.11 | 9:06
Steady 6M @ 8:30 to 8:00 | 6.05 | 8:20
Tempo 5M @ 7:30 to 7:00| 5.08 | 7:22
LSR 10M @ 9:00 to 8:45| |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
03 / 03 / 00 / 00 / 53 | 18.68 / 18.68 / 757.53
0 -
Advertisement
-
-
-
-
-
-
-
Advertisement
-
Yesterday's 12 miler was my longest run since the marathon.
About 2 minutes after getting up I realised that for the first time in a long while I wasn't feeling any stiffness or twinges from either achilles.
Set out at 8:46am on another overcast and warm morning. When was the last time I ran on a fresh, slightly breezy and sunny morning? The legs felt heavy at the start of this one and while they improved as the miles ticked by I don't think they ever really felt light and loose. 12 miles felt like a long time on the road but I was never in any doubt that I would finish the distance on target and I finished feeling I could have continued for several more miles if needed. Didn't enjoy the run though, due to the combination of heavy legs and heavy weather.
The big positive is that the achilles behaved the whole way round. And there wasn't a tweak out of it for the rest of the day (wish I could say the same for right hip and groin). Could the orthaheel insoles in my regular shoes be having such an immediate impact? A few sharpish twinges today instead have ensured I don't get too carried away, but overall I'm encouraged by the heel's performance yesterday.
Single Dad duty this week so week 3 of this plan has to shift forward and it looks like a 4 day running block from Friday to Monday beckons. Hopefully the break till Friday will allow my legs to lose some of the recent heaviness.
M01 9:05
M02 8:39
M03 8:44
M04 8:49
M05 8:43
M06 8:43
M07 8:57
M08 8:52
M09 8:45
M10 8:41
M11 8:49
M12 8:53
Total 12.34M @ 8:50
Week 02 of 13 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09 | 9:15
Steady 6M @ 8:30 to 8:00 | 6.04 | 8:10
Tempo 6M @ 7:30 to 7:00 | 6.10 | 7:25
LSR 12M @ 9:00 to 8:45 | 12.34 | 8:50
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
08 / 08 / 00 / 00 / 47 | 31.49 / 31.49 / 799.17
0 -
-
Fail
By a fraction, but still a fail.
Here are some excuses I prepared earlier.- I was up at 05:30 yesterday, and didn't get to sleep until almost 03:00 last night and was up at 08:00 this morning.
- I originally had planned a 7 mile tempo for today but tagged on an extra mile cause I wanted to run an 8 mile tempo before raceday. I didn't fail over 7 miles.
- I had 8 miles steady in my legs from early yesterday morning.
- It was hazy warm and very humid this morning.
Hmmm, who am I kidding:- heard that one before, go to bed early
- greedy
- hmmm
- fair enough
Felt more confident than I'd expected starting this one. Neat 8 mile route, a lap up Chesterfield with a little deviation by the cross, Ordnance, Upper Glen, S-bends round to Wellington then up Chesterfield to the Phoenix and back down Kyber for a final run up Wellington.
7:1X pace felt ok at the start of mile 1. Told myself to slow down but didn't listen. Honestly I think I don't want to accept the fact that a 7:18 pace 10 miler (like the 1:13:00 I did coming up to Cork) is unlikely in the Frank Duffy, and so I'm kind of reluctant to run at 7:2X pace. Mile 1 today is the fastest of the lot at 7:17.
Mile 2 is nearly all uphill but I feel ok. It's funny, knowing that I'm targeting 8 miles instead of 6, like last weekend, it's as if the first miles weigh heavier in my head, even though really they should feel the same as the first miles from last weekend. Mile 2 is 7:21 and I'm 22 seconds up.
Already on mile 3 I get the first intimations that it's going to be a long morning. I log a 7:20 but really I don't feel as fresh as I should. Mile 4 is mostly downhill so I recover a little. Post a 7:25 to go 37 seconds up at halfway.
Stupidly I speed up going up the hill after the Chapelizod Gate, just because there was group of three runners I set my sights on. I don't really recover around the S-bends and I know I'm going to start eating into those 37 seconds I've banked. Mile 5 is 7:32, 35 seconds up.
At the bottom of Military Road at the junction with the Kyber I tell myself that I just have to get over this next long incline up Wellington and Chesterfield and that then I can cruise down the Kyber. Pace is dropping and I tell myself to try keep it under 7:45. Mile 6 is 7:45 and now I'm only 20 seconds up. I'm delighted to reach the Phoenix but I really feeling it and the descent doesn't really offer too much relief. Mile 7 is 7:41. I have 9 seconds in the bank. It's going to be tight. The last push up Wellington is make or break. I'm wrecked. It now feels like end of race effort. Tell myself that I can hit stop at 8 miles on the Garmin and that I don't need to complete the loop. 8 miles bleep but I don't look at the watch and just dig in to finish the loop afterall. Total distance 8.09 miles at 7:31 pace..
I'm shattered. For a second or two I thought I was going to get sick. I lie on the ground flat on my back for 2 minutes or so to catch my breath. Then slow jog home.
I'm not at all confident now about Frank Duffy. While I want to PB, I really want to get a 1:14.XX. A 1:13.XX I think is not going to happen. But tbh I'd be wary to put money on even a PB. Stop start running since Cork has definitely set me back.
I'll ease off on the tempo distance next Saturday, maybe just 5 miles. Plus I really really need to focus on getting more sleep. I might actually start logging the hours sleep I've had before each of my runs as a way of staying disciplined.
Achilles was alright though
Warm-up 1.26M @ 9:25
M01 7:17 (-13")
M02 7:21 (-22")
M03 7:20 (-32")
M04 7:25 (-37")
M05 7:32 (-35")
M06 7:45 (-20")
M07 7:41 (-09")
M08 7:38 (-01")
Total 8.09M @ 7:31
http://connect.garmin.com/activity/209313969
Warm-down 1.18M @ 10:19
Week 03 of 13 Session Targets|Actual Distance|Actual Pace
Steady 8M @ 8:30 to 8:00 | 8.04 | 8:20
Tempo 8M @ 7:30 to 7:00 | 8.09 | 7:31
LSR 14M @ 9:00 to 8:45 | |
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
10 / 09 / 00 / 00 / 45 | 18.56 / 50.06 / 817.74
0 -
I finished the weekend's running with a 14 miler round Phoenix. Hips and groin did not want to start this one and creaked and protested for the first half mile or so. Decided to run clockwise round the park for a change and so cover some of the 10 miler route in the race direction. Did one full lap and then ran up Chesterfield and down Furze Road. I never run down Furze Road. It's nice, especially without traffic. The run was done on tired legs and the first 7 miles were tougher than the last 7 miles. I had a gel at the 7 mile mark and at about the same time there were some welcome drops of light rain and a cool breeze.
I've been out 3 weeks with injury and now I've almost completed three weeks training, each week tougher than the previous. After yesterday's fail I reckon I need a step-back week. The Saturday sessions I think are tiring me and so I might run steady pace next Saturday instead of Tempo. Or maybe a 5 mile progression style run with just the middle mile at race pace (i.e. sub 7:30). I'll see.
Couldn't summon the will power to get up this morning and so it's 5 days running from tomorrow to bring me to the end of the weekend and close week 4.
M01 9:10
M02 8:39
M03 8:49
M04 8:56
M05 8:48
M06 8:48
M07 8:54
M08 8:58
M09 8:48
M10 8:49
M11 8:46
M12 8:45
M13 8:56
M14 8:47
Total 14.04M @ 8:51
Week 03 of 13 Session Targets|Actual Distance|Actual Pace
Steady 8M @ 8:30 to 8:00 | 8.04 | 8:20
Tempo 8M @ 7:30 to 7:00 | 8.09 | 7:31
LSR 14M @ 9:00 to 8:45 | 14.04 | 8:51
Recovery 5M @ 9:30 to 9:00 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
11 / 10 / 00 / 00 / 44 | 32.61 / 64.10 / 831.78
0 -
Heard the rain during the night and thought oh-oh. Happy that it had stopped when it was time to get up and out. Continues to get darker in the mornings, the street-lights were turning off as I approached them. Legs could have felt better, could have felt worse. Run felt like a little more effort than it should have. Hip and groin still niggling a bit. Achilles a little unhappy later in the day.
Happy to bring this delayed week 3 to an end.
M01 9:31
M02 9:07
M03 9:15
M04 9:04
M05 9:03
Total 5.13M @ 9:12
Week 03 of 13 Session Targets|Actual Distance|Actual Pace
Steady 8M @ 8:30 to 8:00 | 8.04 | 8:20
Tempo 8M @ 7:30 to 7:00 | 8.09 | 7:31
LSR 14M @ 9:00 to 8:45 | 14.04 | 8:51
Recovery 5M @ 9:30 to 9:00 | 5.13 | 9:12
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
12 / 11 / 00 / 00 / 43 | 37.74 / 69.23 / 836.91
0 -
Advertisement
-
-
-
-
-
-
-
:):) New Official 10M PB of 1:13:11 :):)
Just as I was about to go to bed last night I stumbled across "The Devil's Rejects" on the horror channel. Most definitely not for the squeamish. I found I couldn't hit the off button and ended up cursing myself as I headed to bed at 2:00am. Plus this is a film that does not set you up for a good night's sleep.
Get the guts of 6 hours sleep, should be enough but I'm conscious that it could have been 8. Ah well. Bowl of cereal, glass of orange juice, pin my number to my top and head out at 9:10. Usual pre-race routine has me walk through Heuston to Park Gate then slow jog up to the starting line. Straight into the sub 80 minute pen. Looking about everybody seems to be in the right place. That PA guy is brilliant, voice of the Race Series, it wouldn't be the same without him. I'm not looking forward to this and I'm mentally bracing myself for a fail, I keep thinking of how tough it was to run 8M @ 7:31 pace just two weeks ago. Garmin on. Without any great ceremony the race commences. Target 1:14:59, keeping splits against 7:30 pace.
Miles 1-5 in 36:36
I never feel at ease on downhill miles at the start of a race. One part of me is saying 'Don't go out to fast', another part is saying, 'Bank Bank Bank". Pretty much the whole way down Chesterfield the Garmin is showing 7:0X pace. Is this too fast? Is the effort right? I don't know, I think the effort is about right. Fingers-crossed. Mile 1 is a worryingly fast 7:05. It's in the bank now whether I like it or not.
Turn up behind the zoo and I'm almost happy that the slight rise brings the pace down. I'm also happy that 7:1X pace doesn't feel too difficult. I tell myself to drop to 7:2X pace but only make a half-hearted effort to do so. Mile 2 logs at 7:17 and suddenly I'm 38" up on target pace. Too much too soon?
Mile 3 the pace drops a bit. I'm tipping along ok, comfortable enough. I have to stop constantly thinking about how I'm going to feel on the final 2 or 3 miles of the race. I just stress myself too much and don't enjoy the early miles when I'm still fresh. Mile 3 is 7:29. Is that because I've paced well or is the start of a decline? 39" up.
Tuck in behind a guy going up the footpath toward the Castleknock Gate, partly because there's not a lot of room to overtake, partly because he's keeping me steady at 7:21. I'm happy when we turn and start the long descent down Chesterfield. I expect the pace to naturally pick-up and it does but not as much as I'd expected. And I don't feel like I'm recovering from the North Road. Mile 4 is 7:21. 48" up.
I'm not paying attention to where we are and I mistakenly register the Mountjoy Roundabout for the Phoenix Roundabout. I'm thinking I should feel much more recovered than I do. I'm delighted when I see the Phoenix monument in the distance and realise my mistake. Down the paths. I continue to assess how I feel. Not as fresh as I'd like but not too bad. I'm just so worried about the last 2 or 3 miles. Mile 5 is 7:23 to put me 55" up.
Miles 6-10 in 36:33
Onto mile 6 and I start telling myself only 4 point something miles to go. One spectator shouting very encouraging support; "Great running lads, you're well up the field." Enjoy this downhill, the real test is approaching. Mile 6 is 7:16, I'm happy to bank another 14 seconds. 69" up.
Down Wellington. Stewards (or were they spectators?) were telling us "You're making it look easy. Nearly there now". They weren't convincing, least not the 'nearly there' bit. Onto Military Hill. I immediately start to pass people. I remember reading on someone's log recently about taking smaller steps while going uphill. I give it a go. Head up and focus on keeping neat form. Ascent is ok. Can't say for sure if the smaller steps made a difference. Pace doesn't drop significantly and mile 7 logs at 7:19. 80" up.
Starting to feel positive. I'm dividing those 80" across the three remaining miles and I start to believe that a 1:14:XX is looking good. This in turn makes me more anxious because now I've got something to lose if things go pear-shaped. Stop thinking, just focus on the next corner and keep the legs tipping away. Onto the Glen Road and the second serious hill of the course. But just like Military Hill I find myself overtaking people and find the pace isn't really dropping. Mile 8 is 7:18 and I'm 92" up.
Mile 9 is the toughest. I'm amazed at how I feel today after 8 miles compared to how I felt after 8 miles just two weeks ago. Still though I'm feeling it now. Breathing is a bit more laboured. There's a slight incline here and while I was braced for the two hills and negotiated them without problems it's as if this incline is denying me a chance to recover. Pace drops to 7:4X and I have to push a bit. But I know I have the luxury of 92" in the bank. I withdraw 6" and post mile 9 at 7:36. 86" up.
On Ordnance I try to inject a little extra pace, I don't want to get lazy now. Really happy to turn onto Chesterfield for the third time today. Keep the effort steady and the pace naturally increases. Legs are aching now. There's someone shouting encouragement to I think a club runner, "I know you're hurting. Turn that pain back in". I give it a try, doesn't work. Turn onto Furze Road and try to enjoy the home straight knowing that a PB awaits me. Nice feeling. I push to around 80% sprint on my own and overtake three or four runners before crossing the line. Mile 10 the fastest of the day at 7:04.
1:13:29 on the clock
1:13:12 on my Garmin.
Official PB by over 2mins.
Negative Split
10.01 miles at 7:19 pace.
http://connect.garmin.com/activity/214888178
I genuinely didn't think I had a 1:13:XX in me. I wasn't 100% confident of a PB let alone a 1:14:XX. I definitely let my recent 8M fail dampen my expectations for this one. I wasn't super shattered at the end so to be honest a 1:12:XX was probably on today if only I had known it.
I'm very pleased that I eased up last week replacing my tempo and steady runs with easier runs. Wise move. I'm really happy to be back to where I was in May, at least in terms of speed. I just have to focus on the LSRs now and i can approach DCM with some confidence of PBing. Next target though is the HM in three weeks time. I think I'll ease up a little on the tempos coming into that one. I'll probably try run it at the same effort as today and hope I can keep that effort going for 3.1 more miles.
Chip-time came through as 1:13:11, Position 608th of 4540 finishers, so if there were a 100 people racing I would have finished 14th. Happy with the morning's work.
3 races, 3 PBs.
Week 05 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 | 6.07 | 8:05
Recovery 5M @ 9:30 to 9:00 | 5.04 | 9:06
Frank Duffy 10 Miler @ < 7:30 | 10.01| 7:19
LSR 12M @ 9:00 to 8:45 | |
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
19 / 18 / 00 / 00 / 36 | 21.12 / 124.27 / 891.95
0 -
Gorgeous morning yesterday for 12 miles round the Park.
Was curious to see how the legs felt after Saturday's efforts and was pleased to receive zero negative feedback. Enjoyed these 12 miles in the sun. It felt warm but not humid. Enjoyed running alongside the Dublin City Triathlon, it's a great way to spectate one of these. I also heard my favourite piece of spectator support ever: "C'mon Eimear! C'mon! There's loads to go!"
Felt really relaxed near the end of this, too relaxed and I started to drift into recovery pace. Picked it up a little over the last mile. A good end to a good week's running. Brought up 900 for the year. And my running week is back in sync with the calendar week.
M01 8:56
M02 8:36
M03 8:43
M04 8:43
M05 8:47
M06 8:46
M07 8:54
M08 9:08 (900 miles for the year)
M09 8:59
M10 8:45
M11 9:02
M12 8:39
Total 12.17 @ 8:50
Week 05 of 13 Session Targets|Actual Distance|Actual Pace
Steady 6M @ 8:30 to 8:00 | 6.07 | 8:05
Recovery 5M @ 9:30 to 9:00 | 5.04 | 9:06
Frank Duffy 10 Miler @ < 7:30 | 10.01| 7:19
LSR 12M @ 9:00 to 8:45 | 12.17 | 8:50
Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
20 / 19 / 00 / 00 / 35 | 33.29 / 136.44 / 904.12
0 -
-
-
Advertisement
Advertisement