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
2012 4 Races for 4 PBs
Comments
-
Frank Duffy 10 Miler
New PB of 66:43
I was very relaxed ahead of yesterday's race. I'd ruled out racing it flat-out so the pressure was off. My 10 mile PB was 69:14 from the last time I ran this race in 2013. So I knew that barring a disaster I should pick up a PB. The priority is Blessington in 2 weeks and the final McMillan key 10K workout scheduled for next Wednesday evening. Today was about working up a bit of a sweat over 10 miles of close to tempo pace running. I decided before hand to aim for 4:12 [6:46] pace to pick up a 67:XX and just try enjoy the race day atmosphere.
Jogged over to the park with overpronator and his OH. He has made so much improvement over the last 12 months and it shows no sign of stopping. He'd arranged to try hang on to some others and go around in 61:XX. I wasn't surprised to see him go one better and lodge a 60:XX. The three of us bid each other best of luck and each went to find our own starting spots. A few minutes later we were off.
The Race
A lovely downhill start to this one. I wasn't worried about congestion as I wasn't chasing every single second. Anyway it wasn't very congested, I only remember having to weave past one person that had started way too far up the field. I was a little aggrieved to see 4:1X pace showing right from the start, I had assumed I'd flake off at 3:5X and have the luxury of easing off over the first mile or two. I turn off Chesterfield travelling at 4:09 [6:41] pace. A little faster than planned but I was sure the North Road would get me back on track.
I think the pace dropped to 4:11 [6:44] at one point but I spent the majority of the North Road making sure I didn't get carried away and try to overtake too many people. Grabbed some water from the first water-stop, the majority consumed via my nose. As we turned right onto Chesterfield to a Daft Punk soundtrack I was very conscious that I was the only person actually sticking to the road and not cutting across the grass. Felt a bit silly but a road race is a road race.
A lot of runners around me are panting fairly hard already. I feel like I'm cheating a little not running this as fast as I could. Legs feel strong, lungs are working well. Despite this I'm still not 100% relaxed because I expect a tough patch to arrive at some point during the race. Turn back onto Chesterfield for the second long descent of the day. My 5 mile split on TDL is 33:21.
Again, as I'm not super-concerned about following a perfect racing line, I take a detour to the left-hand-side of the road and stride through the water spray on offer from the fire brigade. Really refreshing and well worth the detour.
I go through 10K in 41:XX. I'm working for sure and I am starting to feel a little pinch now. Still though judging by my breathing I'm doing a lot better than those around me. I continue to slowly ease past other runners. Out of the park at Islandbridge Gate. I'm kind of anxious now to get the race over, not because the legs and lungs are uncomfortable more because mentally I'm starting to worry about the hilly last mile and a half.
Back into the park at Chapelizod. Two runners that I had been tailing start up the hill alongside me. I ease past them. One of them leaves out a few groans and I don't see him again. The other guy pulls level with me and runs alongside me, I'm fairly sure he's decided to stay with me for the climb. We overtake a few strugglers along here. I'm thinking don't get into a race with this guy, you've got your session next Wednesday. Then at the top of the hill he moves ahead quite quickly, good allows me to leave him go, if he'd hovered around alongside me and gradually upped the pace I probably would have tried to stay with him.
I'm happy it's the last mile. Legs are feeling it and lungs are working a little harder now. That said I don't think I've ever felt so comfortable along this final mile of a Race Series. Onto Furze and I gradually up the pace. I feel if anyone challenges me to a sprint I'd have a good chance of beating them. I see the finishing line up ahead and see 66:04 on the Garmin. I want to be sure of a 66:XX so I speed up over the last few hundred metres. I overtake some more runners and no-one tries to match my pace. Over the line in 66:43, on Garmin and on chip. No try retching, no mad panting.
Enjoyed that. A luxury to run a 2:31min PB without stressing too much. Mission accomplished. The legs felt grand for the rest of the day so hopefully they'll be nice and fresh come Wednesday evening. The only little disappointment is that the Garmin measured the course at 9.97. I'm assuming it's the Garmin under-measuring and I'm certain I covered 10M in 66:XX.
Warm-up 2.03M @ 9:57
K01 4:10 [6:42]
K02 4:08 [6:39]
K03 4:08 [6:39]
K04 4:10 [6:42]
K05 4:13 [6:48]
K06 4:14 [6:48]
K07 4:08 [6:39]
K08 4:13 [6:47]
K09 4:08 [6:39]
K10 4:03 [6:31]
K11 4:06 [6:37]
K12 4:04 [6:33]
K13 4:15 [6:50]
K14 4:19 [6:57]
K15 4:12 [6:45]
K16 4:06 [6:36]
Total 16.04K @ 4:10 [6:42]
Cool down 2.27M @ 8:33
P320 of 3739 Finishers or 9th in a race of 100.0 -
-
-
-
-
Advertisement
-
-
-
-
-
-
Advertisement
-
-
-
Blessington 10K 2015
Drove down to this with overpronator. We were probably unwise company for each other as each of us was only too keen to discuss how much we were dreading the task ahead. This is as nervous as I've been ahead of a race in a long while.
Yes, I'd ticked off all the McMillan sessions successfully and I had done so ahead of target with each session feeling that bit easier than the previous. But the fastest two sessions had been completed on a soft comfy and flat 400m track. No hills and potholes and camber and long breezy drags to deal with. I felt I had a good chance of going sub 39 but it wouldn't be as easy as the track sessions suggested, I'd have to work hard for it. This will probably be my only 10K this year as I've opted for the Cork to Cobh in October instead of the Rebel Run as it fits better around a 9 week 5K plan building up to Jingle Bells.
We ran a mile out and back along the start of the course. My legs felt heavier than I'd have liked, a could feel a slight pull on the right of groin, plus I felt a little out of breath! I've had a minor head cold this week, there'd be a bit of hacking on the way round this morning.
Blessington has the best starting routine of any race I know, the time-boards held aloft and the drummers leading you out, really gets the adrenaline flowing. Overpronator, in his Donore Harriers vest, and I wish each other luck. The siren sounds and we're off.
Target 3:52 [6:13] pace for a 10K PB and ensure a sub 39:00
01-05K in 19:19
Took off at a fair clip in a big group of runners. After 200ms I could already feel the legs working and my lungs waking up. Nothing dramatic but a reminder that this would not be a stroll. Overtaken and overtaking as people try to dial in their paces. I know I'm heading out too fast but it feels ok and I'm happy to be in that situation where I can ease off a little. Still quite a few runners around me at the first K marker. Completed this in 3:44 [6:00]. Too fast be careful. But maybe the track wasn't lying maybe I do find mid 3:40s ok? No, no, no stick to the plan.
Worrying moments during K2 as in the space of 100ms I feel two slight twinges from the left knee. I realise that this, if it escalates, could put a premature end to today's race. I push this thought out of my head and don't make any adjustments to effort. Fortunately the knee didn't protest again. K2 logs at 3:51 [6:11]. That's more like it.
I'm travelling at around 3:48 [6:07] average pace. There's a group of around 5 runners up ahead, they include the 3rd placed-female, a Star-of-the-Sea runner and a Lucan Harriers runner. I'm aware that they are potentially running a little too fast for me but I decide to catch them up and see if things feel easier running together. Looking at the Garmin I see 3:50 [6:10] showing. I'm still ahead of target pace but crossing into the 3:50s makes me feel anxious. K3 logged at 3:54 [6:17].
I'm working hard but there are no real signs of concern yet. The course is undulating here and the legs don't like it. I realise the group has moved ahead of me a little and I'm running on my own again, apart from a heavy breather who sounds about 2ms behind me. K4 is a 3:53 [6:15].
I'm looking forward to the hair-pin turn at 5K as rounding that will have us all pointing in the right direction. The course continues to undulate, the average pace continues to drop slowly, 3:51 [6:12] now. I'm working harder and harder. Around the hair-pin we go to applause and shouts from spectators. Head down now, race starts here.
06-10K in 19:27
Through the water-station where I don't take on any water. The group is 10m ahead of me again, with the Lucan Harriers runner slowly moving ahead. I don't make any attempt to catch-up, I'm just happy to keep them in sight for now. I'm surprised and very happy to see K6 log at 3:48 [6:07]. I wasn't expecting that, maybe the light breeze that is blowing this morning is now with us, I can't tell for sure. Checking splits later I see that the real reason is that K6 has a net drop of 7m.
Bracing myself now for the hill at 6.5K. Remind myself not to check the Garmin on the ascent. Up we go. I immediately reel in the group of runners. I'm breathing hard and I'm obviously working but I'm clearly managing the hill better than others around me (unless they're wise and deliberately easing off, maybe I should ease off!). Without pushing I ease past the group. The Lucan Harrier runner is still ahead though, as much as 20ms now. The hill feels longer than last year and I'm delighted to get to the summit. I can hear the group breathing behind me and I fully expect them to draw level again soon.
I sneak a look at the Garmin and I immediately wish I hadn't, average pace is showing at 3:54 [6:17]. I can't just hang-on I have to speed up! The downhill should help. When cresting the hill my breathing was rapid, after a few minutes of gorgeous gorgeous downhill I gulp and my breathing drops back down a gear to a still laboured but now steadier rhythm. I can hear the 3rd place female behind me asking people at the roadside if she's 3rd or 4th, no-one knows.
With close to 8K done I check pace again, it's now 3:53 [6:15]. That's still slower than target, I still have to speed up but I'm running out of downhill. Doubts are creeping in, I'm wondering when my next 10K will be if I don't go sub 39 today. I'm preparing myself for disappointment. Then I remind myself that the pace is moving in the right direction, be patient, keep the effort steady and it should continue to creep up. I'm in the third of the three intervals from the key session 10 days ago, I try to imagine I'm back on the track, with no race pressure bearing down on me. Trust McMillan, he said if I could hit the last session on target then I would hit my target on race-day.
Into the long straight of K9. Hurting a lot now. But I slowly slowly pull past one more runner. Lucan Harrier is still in sight but I entertain no thoughts of trying to catch him. Just keep the effort honest, don't slack off. Legs sore, breathing hard as I pass the 9K marker. I'm still not checking the Garmin.
The last K is very tough, softened only by the knowledge that it is the last K. Every second counts do not ease off. I don't feel like I'm slowing, but I could be very wrong about that. We reach a 500m marker, why couldn't they have a 400m marker instead. Feels like there is still so far to go. The runner I overtook a little while back has found a kick and pulls ahead of me. He shouts some encouragement and I respond. I don't plan on sprinting him but I resolve to try stick with him.
The joy of seeing the finishing line come into view maybe 200ms up ahead. I still can't read the time. I still don't know. 100ms I squint and I can see 38:4X. Oh yes!!! I know I'm going to do it. I haven't a clue if I overtook anyone or if I was overtaken, my eyes are just fixed on the clock, it rolls into the 38:5Xs and I cross the line. Thrilled.
Garmin time 38:51, Chip-time 38:54 and a new 10K PB.
I quickly thank my companion of the last 500ms before veering to the side of the road as I fear I'm going to be sick. I don't get sick. A bit of hacking and a bit of drool to be wiped aside and then I feel ok again. Meet overpronator who with an enviable 37:34 improved almost 2 minutes over the course from this time last year.
Once again I have to thank Lakeside for organizing a fantastic race. I'm trying to think of something negative to say about the race but really cannot: parking, marquee, t-shirt, registration, drummers, time-placards, signage, race length, muffins and loads of other goodies, teas and coffees, and a guy already sticking up a print-out of the finishing times back at the marquee with the race still running. Absolutely exemplary.
Two happy runners chatting all things running and putting the world to right on the drive back to Dublin.
I love running and I love this race.
K01 3:44 [6:00]
K02 3:51 [6:11]
K03 3:54 [6:17]
K04 3:53 [6:15]
K05 3:58 [6:23]
K06 3:48 [6:06]
K07 4:11 [6:44]
K08 3:54 [6:16]
K09 3:45 [6:03]
K10 3:49 [6:09]
Total 10.03K @ 3:53 [6:14]
Final chip time 38:54
P41 of 401 finishers or 11th in a race of 100 (I'm getting faster but the field is getting stronger).
Garmin Link0 -
-
-
-
-
-
-
-
Advertisement
-
-
-
-
-
-
Dublin Half Marathon 2015
I only found out about the tragedy of last Saturday's race late on Saturday evening. RIP to the young runner.
My race saw me register another another PB but I was left feeling a little disappointed all the same. I had set out to target a 1:27:XX, and harboured some thoughts of pushing for a 1:26:XX if I felt good near the end. As it happened I was fortunate to grab a 1:28 PB.
I headed over to the Park with overpronator and his OH. None of us were in the mood for this. It was a reluctant jog up the Khyber to Chesterfield. Furze road was packed with bag-dropping runners. As with the 10 miler we head for our respective starting positions and wish each other luck. Overpronator on his way to another PB.
I'm surprised to suddenly feel a little bit nervous immediately before the start. I resolve to stick with my plan of holding 4:08 [6:39] pace until the 10 mile mark and then re-assess. A few moments later we're off.
Chesterfield to Castleknock Gate
The start is promising, I instantly hit faster than target pace and it feels very easy. There's a little congestion but nothing to worry about, in fact I'm happy to have a bit of traffic to help slow me down. The legs feel loose and the stride feels fluid. I enjoy the descent down the Khyber, watching other runners and listening to snippets of their conversations as we all ease into the race.
As we finish the descent and turn up Wellington I'm travelling at 4:03 [6:31] and it feels fine. I know I need to slow down but I figure if I can keep the effort steady then the gradual ascent up along the North Road will bring the pace back in line. I'm steadily overtaking people as we run up behind the zoo. I hear one runner reassure his companion that they were ok at 6:40s. A bit of me will always be a little amazed that I'm running at these sub 7:00 paces without barely a second thought. The thing that I notice now is how slow 6:40 often pace appears when running in a group.
When I see that bottles are on offer at the first water station I grab one and will sip from it for the rest of the race. I'd worn a long sleeve top (the Afghanistan football top, it got a few comments) as I thought it felt chilly earlier, now that didn't seem such a good idea any more, I was warmed up and getting warmer.
A Dublin fan is running behind me, I can hear him asking for tickets from the spectators: 'Any spare tickets? Genuine fan. I don't even want be here!" He gets a few laughs and has me smiling. Up to the Castleknock gate and the pace is reading 4:07 [6:38]. Maybe I've started a little too fast? I'll find out soon enough I guess.
Castleknock Gate to the Fire Brigade
I spend far too much time at this distance worrying about the later miles. As we head into Farmleigh I am actively telling myself to try and focus on the current mile/kilometre, assess how I feel right this moment and not worry about how I'll feel later. I'm starting to feel the pace now alright, but still the legs and lungs are under control. I pass one girl in Farmleigh who sounded anything but under control, she was gasping loudly on every second stride, only 6 miles in, it was going to be a very long day for her.
Slippy conditions underfoot as we exit onto Tower Road. Enjoy the short and sharp descent to Knockmaroon. The field has strung out now, a few of us are exchanging places back and forth a bit. The Garmin still shows 4:07 [6:38] but I feel like I'm starting to slow. The stride isn't as fluid as it was earlier and on each up hill section I expect the average pace to start dropping.
Pass the 7 mile mark on OS Road. Part of me is happy that I've only 6 miles to go, while another part of me is concerned that I've already switched into countdown mode. Try as I like I'm not really enjoying this, I just want to get it over with. All the time though the pace reads either 4:07 [6:38] or 4:08 [6:39], which means I can't surrender and have to keep plugging away.
I'm glad to turn onto Chesterfield where I can let gravity assist me a little. Up ahead are the fire-engines again, spraying cool water over runners. I cannot resist and gladly take the shower on offer. I'm trying not to think too much about the hills that are waiting some miles ahead.
Fire Brigade to Chapelizod Gate
Pace holds steady as I continue down Chesterfield. The descent does offer some respite for sure but not as much as I'd hoped for. When I exit at Park Gate I glance at the Garmin and see 4:07 [6:38] showing. I'm not confident of holding this pace though. Head down and tackle the long drag along the Chapelizod Road.
I know I'm slowing. Yes I'm still slowly picking off some runners, but on a least three occasions a runner or a couple of runners ease past me along this straight. I find very little will to try hang on to anyone who passes me. At one point I do think to myself, c'mon there's only a few kilometres left , inject some speed and see what happens, and I try but the surge lasts maybe 100ms before I fall back to trudge pace again. This is hard-work. I've stopped looking at the Garmin - and along the Chapelizod Road is when I decide a PB will do, a 1:27:XX would be a surprise bonus, a 1:26:XX, oh how smug I was!
Chapelizod Gate to The Finishing Line
The reward for finishing the Chapelizod Road is 2 lovely miles of mostly uphill road to the finish. Again I'm aware that even though I'm slowing I'm still overtaking other runners. On the climb up Upper Glen Road I ease past some runners that I remember had sped past me back on the Chesterfield descent. Clearly I'm not the one struggling.
Once again the steepest part of the hill is 'ok'. Mentally I'm braced for it, I know it will be tough, others are struggling, the legs are sore but it's not terribly terribly difficult. Instead for the umpteen time it's the stretch after the hill that ensures I don't get a 1:27:XX. I really hate this stretch. You crest the hill, the hard work is surely done. But the legs are wrecked, energy is low and the road is still on a slight incline, it's too far out to really push (or so I convince myself). I'm overtaken by a female Enniskillen runner. She looks too strong and I cannot muster the will-power to give chase.
We turn onto Furze. I notice that I am still picking off a few more runners. Maybe I'm not travelling as slow as I think? Up ahead I can finally see the finishing chute and at the 13 mile mark I up the pace, ensuring no one sneaks past me. I see the clock reading low 1:28s and I think yeah, that's about all I deserve.
I cross the line with a chip time of 1:28:18. No elation, just glad to have this over with.
Post Race
Some of the stats I should be happy with.- It's a 30 second plus PB in a race that I haven't specifically trained for.
- This is my 4th PB of the year so for the 5th year running I achieve the 4PBs that my log title looks for.
- I finish 331st of 6702 runners, that's the top 5% of the field.
- It represents a VDOT of 52.1, my second best VDOT this year so far.
- I did hit target (if slow end) pace 4:09 [6:41] on the Garmin.
- This is only one second outside my tempo pace from CCM training earlier in the year, I remember finding 4 miles tempo tricky enough back then.
But I still leave feeling disappointed. I hate hanging on at the end of races, I like to finish strong. Last year I overtook the 1:30 balloons along Chapelizod Road and up the Glen Road, I was speeding up over the last kilometre and logged a 1:28:54 PB. This year I was around 2 minutes ahead of the 1:30 balloons when exiting Park Gate but starting to flag and finished leaking seconds.
Checking the splits afterwards I can see that K20 was a disaster. The 19 seconds I needed for a 1:27:XX can all be found in K20 alone. That's the problem I guess with a race that is not an A race, if things aren't panning out as you hope, there's less incentive to try remedy them.
I had to abandon my cool-down at Islandbridge as stitches started to kick-in, that hasn't happened since Irvine. Weighed in at 70.75 after the race, so happy enough about that.
I've two more races to look forward to now. Cork-2-Cobh, while like the half, is not an A race, it will serve a very definite purpose. I won't be racing to see how fast I can run 15 miles, I'll run it to see what 15 miles at sub 3:00 marathon pace feels like. I'm really looking forward to for this.
Then, finally, back to a plan, 9 weeks out from Jingle Bells, which I'm treating as an A race. Even if I'm not yet sure what to aim for though I know I won't try for slower than sub 18:30.
K01 4:04 [6:32]
K02 3:59 [6:25]
K03 4:09 [6:41]
K04 4:12 [6:45]
K05 4:04 [6:32]
K06 4:10 [6:42]
K07 4:10 [6:43]
K08 4:09 [6:41]
K09 4:08 [6:38]
K10 4:14 [6:48]
K11 3:56 [6:20]
K12 4:11 [6:44]
K13 4:10 [6:43]
K14 4:07 [6:38]
K15 4:12 [6:45]
K16 4:02 [6:30]
K17 4:04 [6:33]
K18 4:08 [6:40]
K19 4:21 [7:00]
K20 4:32 [7:17] :eek:
K21 4:14 [6:49]
Total 21.27K @ 4:09 [13.21M @ 6:41]
WTD 35.65M MTD 96.74 YTD 1365.290 - It's a 30 second plus PB in a race that I haven't specifically trained for.
-
-
-
-
Advertisement
-
Advertisement