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Gone in 60 minutes... My 10 mile goal
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Day: Saturday 18/6
Time of day: 11:29
Pace/type of workout: Adventure Race
Distance: 10k run / 20k cycle / Obstacle course
Time: 01:47:44
Absolutely deadly race in Glenmalure today !
The weather man said it was gonna rain but it was a lovely day for a race. Took us a while to get there, we got lost on the way so we got there at about 10:45 and the race was starting at 11:30. This didnt leave me alot of time to get set up and properly warmed up before the race.
Run
The run was very tough. Kirikree mountain is a fantastic place to go for a run. I didnt get the chance to check out the mountain in the weeks leading up to the race, but I got in a fair bit of hill training in prep for today. Not enough training as it turns out as the mountain run really took it out of me. It started fine, not a huge group of runners so I found it handy enough to pick my way through the pack and get amongst the top 5. After about 2 miles I was up to third place and shadowing the guy in second place (the guy in first was damn fast and pulled away from us with ease). 2 and a half miles in and I was struggling. Had to stop to walk a couple of times towards the summit and someone overtook me. Got a gel in while I was walking and got back running eventually. At the halfway checkpoint I looked back to find a runner was right behind me, thankfully we were running on level ground by then so I was able to pick up the pace and get away from him. There was a short section of the race through a forest. It was signposted but I managed to get lost twice
but then I saw a guy (that was behind me) running and he pointed me in the right direction. It was downhill from there so I got back into third place. The lack of a proper warm up/stretch before the race caught up with me here - I began getting a bad cramp in my back just below the ribcage which made running agony. Fought through the pain as I was 5 miles in and didnt want to lose any time. Finished the run in third position. Run time - 46:05
Cycle
The run really took it out of me so I was breathing hard when I got onto the bike. Experience told me that I would soon settle and breath normally after a while, but about 2 miles into the cycle (lots of hills here) I was still labouring to catch my breath and contemplated quitting as I was finding it so tough. I suppose the fact that I'm just after getting over a cold didnt help my situation. Had to will myself to keep going and remind myself that everybody has to cycle the same hills so everybody is probably struggling a bit. I perked up after that and finally caught my breath. My back was in constant pain however and I was trying all sorts of back stretches on the bike to loosen it up but nothing worked. I know my cycling isnt strong so I wasnt too upset that someone over took me, I just tried to hang with him for as long as I could. That lasted about 3 miles but cramp (calves) and hills seen him build a lead over me. The off-road section was tough - my bike bounced around like crazy and another rider overtook me looking as fresh as a daisy. Part of the off-road section was so steep I slowed to a crawl so I decided to get off and walk (and lessen the chance of puncture). Another cyclist over took me after the off-road bit and quickly got away from me. After that it was a long, steep down hill where I pushed to make back lost time.
Cycle - 56:51
Obstacle course
Finally off the bike I ran towards the obstacle course - didnt have jelly-legs which was strange. I was running in my cycling shoes so cramp immediately shot up my calves as I was running and jumping over bails of hay. Crawling under the nets the backs of my legs seized with cramp it was a horrible pain. Got across the finish line eventually
Obstacle course - 03:23
This race was probably the toughest one Ive done to date (and I thought WAR Glendalough was tough!) I'm delighted to say I pushed myself to my physical limit and did all I could today. I suppose on another day I could have done better if I wasnt getting over a cold but I'm delighted with my 8th place finish!!!:D
Overall time - 01:47:44
Note to self- Do a proper warm up before longer races
- Recce courses in future
- Do more brick sessions before adventure races
- Bring a small drink on AR runs (if run is first)
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Day: Sunday 26/6
Time of day: 14:54
Pace/type of workout: 7.45m/m
Distance: 10m
Time: 01:17:10
Did my first 10 miler in quite a while yesterday. Have to start doing longer runs as my next race in the Dirty Dozen race in Brey. The run was fine. I tried to stay around 8m/m but I find it hard to slow down to that pace (7-7:30m/m just feels natural). At around the 7mile mark I felt the beginning of a blister on the sole of my foot. Pretty sore now and might put an end to my running this week 0 -
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Day: Tuesday 19/7
Time of day: 20:32
Pace/type of workout: 7m/m
Distance: 6.3m
Time: 00:43:38
First 10k in a while. It amazes me how much fitness you lose on a two week holiday :eek: Before my holiday I would have knocked out a 10k no bother but yesterday was a real struggle. My pace was all over the place and I found it difficult to speed up to a 7m/m pace, which isnt like me Had to stop about half way though for a much needed stretch aswell.
I suppose the fact that I only got about 4 hours sleep the previous night didnt help and curry chips for dinner isnt the best pre-run meal0 -
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Day: Monday 25/7
Time of day: 20:48
Pace/type of workout: DLR Bay 10k recce
Distance: 8m
Time: 00:59:12
Singed up for the DLR Bay 10k so I decided to run down to DL for a look at the course. This is the first race I've done where I'll actually be able to run the course prior to racing it (I tried to recce tymon park, but I did it completely wrong) so it was interesting enough. The course looks good, some scenic views and no mad climbs... Having said that I was only jogging the course so when it comes time to race it the climbs might seem very different!
Really looking forward to it now!0 -
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Day: Thursday 28/7
Time of day: 20:00ish
Pace/type of workout: Jog/run/jog/run
Distance: 4m
Time: ???
Bit of a wasted run last night. As soon as I started to jog I realised I wasnt wearing my garmin :mad: and I wasnt arsed going back to get it so I went running anyway.
Did a big cycle (for me, anyway) yesterday so I didnt want to do too much with the DLR 10k on Monday. So I decided to jog from one end of deansgrange park and then run back at a good pace. I found the run part easier than the jog part for some reason
The run part was comfortable, it was fast and I felt like I could keep it up for 10k - but I've no idea what pace I was doing so I didnt learn anything that will help me on Monday 0 -
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Day: Monday 1/8
Time of day: 10:30
Pace/type of workout: DLR Bay 10k
Distance: 6.2m
Time: 00:38:57 New PB
Really good race today in Dun Laoghaire! Its so great to have a race thats just around the corner from me and I dont have to get up early and drive for hours to get there.
The race got off to a good start - though the pace was a bit fast for me, I really have to learn to just pick a pace and stick to it. The drizzle was nice and refreshing but its no fun when you're wearing glasses! Some of the hills were real killers today, but if you go up you have to go down so the down-hills (nearly) made up for the hills.
Didnt get as much of a prerace warm-up as I would have liked and felt it in my back from about 6k onwards. Tried to up the pace when I saw the 9k marker but I dont think I did as some guy started to overtake me with about 500 metres left. I dont know where I found the energy for a sprint but I did anyway and finished in 38:57 according to my garmin - I'll get the chip time tomorrow.
Feckin delighted with my time today!:D:D 0 -
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Day: Wednesday 3/8
Time of day: 16:06
Pace/type of workout: Cycle
Distance: 16m
Time: 01:08:05
Went out for my usual cycle yesterday. This route has some steep hills and I usually remain seated going up hills, but yesterday I got up out of the saddle and powered up them. I felt like I was going much faster (out of the saddle) and I felt I finished the hills quicker, but when I got home I compared my times on garmin connect and it seems I was slightly faster when I stayed in the seat
Maybe I'll try this again and just time myself going up the hills instead of timing the whole course to get a more accurate measurement.0 -
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Day: Sunday 7/8
Time of day: 20:55
Pace/type of workout: Intervals @ 5:15m/m pace
Distance: 1m
Time: 05:20
I was fairly wrecked after my last run (Thursday) so I did no running/cycling on Friday or Saturday.
Intervals today. I know I only took a tiny break from exercise but it felt great to be out running again! Reading the Brain Training Guide for Runners at the minute - it says if you can run a 10k at 6:15m/m then you should do short intervals at 5:15-5:45m/m. So thats what I did today. I only did 4X400mts just to ease myself into this faster pace with a 1 mile jog before and after.
Might try these once a week and do 4X400mts @ 5:15m/m and 6X800mts @ 6:00m/m in one session0 -
Day: Monday 9/8
Time of day: 13:24
Pace/type of workout: 6:40m/m
Distance: 10m
Time: 01:06:59
Felt great after last nights faster intervals so I was leppin' to get out the door for a run today! Decided to do 10 miles as the Frank Duffy is on the horizon and I wanted to see what kind of time I should be expecting on the 20th.
I wanted to keep the pace at around 6:30m/m and I did for the first few miles. The head wind on the seafront in DL took my pace away and I slogged on for a while until I got up into Monkstown where I was met by some sneaky hills so I'm surprised my average pace for the run was 6:40m/m.
Its been a while since I've done 10 miles so from mile 7 onwards was a bitch Finished it in 01:06:59 which is over 10 minutes faster than my previous best 10 mile time!!! So I'm very happy with that!
Bring it on Frank!0 -
Day: Tuesday 10/8
Time of day: 16:20
Pace/type of workout: Recovery run 8:00m/m
Distance: 5m
Time: 00:41:21
Had planned on going for a cycle today but when I got up in the morning and had breakfast I just wasnt feeling right after yesterdays hard run so I waited until after lunch to see how I was feeling. Still wasnt feeling great after lunch so I abandoned the cycle and went out for a slow jog instead.
Stuck on the trail runners and did a few lengths of that park in deansgrange at 8:00m/m. It was a slow pace but it was by no means an easy run - I just didnt want to be out there. So it seems I pushed myself too hard on Monday and needed more rest than I thought Maybe I should have eased myself up to 10 miles at a slow pace rather than just going for a 10miler at a faster pace. 0 -
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Day: Sunday 14/8
Time of day: 20:25
Pace/type of workout: Average 7:20m/m
Distance: 5m
Time: 00:36:47
I had planned to do a 10-12miler yesterday but my legs were still a bit stiff from Friday's interval session. So I did 1.5mile at 7:45m/m then 1mile at 6:30m/m then 2.5miles at 7:30m/m.
I found running at 6:30m/m a lot easier than the slower paces. It just felt more fluid and natural. I'm pretty confident I'll be able to sustain a steady 6:30m/m pace (barring wind/hills) for the Frank Duffy on Saturday.
So this week I've done 55 miles (23.5m on bike) which I'm pretty happy with 0 -
Day: Monday 15/8
Time of day: 15:00
Pace/type of workout: 07:13 min/mi
Distance: 8.3m
Time: 00:59:44
This will be my last long(ish) run before the Frank Duffy. Took an uppy/downy route though ballybrack, dalkey, killiney etc. I was trying to keep it at around 8:00m/m but there was so much downhill my average pace for the run was 07:13 min/mi :eek:
Decided to leave the mp3 player at home during this run because I noticed in the DLR Bay 10k that I never heard other runners overtaking me until they were beside me and going past me. So I figure I'll be better able to figure out whats happening around me without the mp3 player. I thought it would be a boring run without my tunes but it was fine actually. I was able to concentrate more on keeping my breathing steady. So I think I'll leave it at home for races in future.
Legs are a wee bit sore after this run - even though I managed to do a recovery run by jogging to the shops for eggs!
So I think I'll take it easy tomorrow, well, maybe a cycle if I feel like it 0 -
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