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Putting down the spoon
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A tough weekend finally in the bag - I woke up on the first morning after a big night. Couldn't remember how I got back to the hotel room the locker beside me was phone, cash, wallet and passport. A great start I thought until I looked down at the other side of the bed - hmmmm I will be leaving room service a decent tip as an apology
The rest of the nights weren't too bad as everyone as per usual went too hard the first night. I was disgusted to find staggering home on my last night an Evans Cycles superstore, just up by the hotel. Where was that when I was walking the streets in the morning trying to avoid meeting up with the early drinkers.
Managed 8k today which wasn't too bad - stuck the Garmin in the back pocket and just ran easy, I was happy to see 5.02 pace for the 8k when I got home. An annoying run, the 3 farmer dogs which I avoid running by were over this side of the area as I presume the bollox was cutting silage or something. While I thought they were going to pounce on me they aren't quiet as cocksure as they are outside their own house so I just tightened the buttocks and walked by trying to not catch their eyes, I only got a few go on son keep moving growls for a change, had to go through this ritual on the way home again then
Back up in Belfast for Wednesday and thursday of this week will bring the runners but doubtful I will get a chance so this will be a real wind down week before sundays race. Looking forward to getting it over with - while I will keep 3 tough runs a week, I have to get moving on the bike and swim.
On another note my friend the Fishmonger texted me from the Barcelona Marathon with a 3.47 time, delighted he beat my pb the bastard. I was surprised to say the least, I thought he would go sub 3.30 comfortably. But looking at his splits he had definitely targeted a 3.45 before slowing up slightly on the last 5k. While I was effusive in my praise back to him - I did have a sickeningly smug grin on my face that I would eat 3.47 for breakfast if I can keep the training good for it. :cool:0 -
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amphkingwest wrote: »How are you fixed for Craughwell? I've been tempted with an entry . . . .
Not great so far - I tried a few 4.20k's today and I was crawling with a stitch just coming up to the 2k mark
I have a choice of going for perhaps a "safe" 4.30 average pace or risk all blowing a gasket at 4.20 pace, I now may have the added pressure of you going by me if I blow up as well
I will see how I feel later in the week, in fairness I am wrecked today the heebie jeebies only really kicked in last night and I hardly got a wink of sleep but I am certainly not as happy with how I was going coming up to Kinvara.0 -
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Very little done this week with me working in Belfast again, stayed the night in the Maldron in Tallaght and snuck in a quick 1000m in the pool on thursday morning. An easy set of repeats on friday with 4 x 800m at 4.20 pace left me in a reasonably positive mindset.
Sunday Craughwell 10 mile Race:
This was one of the bigger goals of the year and right from the start I picked an optimistic goal of a sub 70 race. Unlike me I pushed hard on most of my training plan - with more hands on the knees moments in the last few months than in my lifetime. I tend to perform better in races than training so I never lost hope that I would get under 70 minutes.
The day was baltic and the first worry was that the filling would act up and I had regretted not taking some painkillers. Arrived nice and early and met a few of the usual heads and a few from the triathlon club. Ran down to the start with Frenchie and when he mentioned I should be looking at sub 70 I surprised myself by saying yes absolutely, I usually fob off a mumbled reply to being put on the spot like that.
Lined up at the start in the sub 70 section along with what seemed most of the Galway Triathlon club and off we went.
Straight away I was feeling good, the Zoots were making a rare outing and I was bouncing along - the start is mainly downhill and I was straining to slow down and I came in at 4.02 pace. I settled a bit after that but still came through the 5k mark in 21.15 - a little too fast but only by about 25 seconds. Nothing too much of note in the 2nd 5k set except for a bit of ambush marketing by Amphkingwest - I know where you live now tubby
Trundled on and came through 10k at 43.00 on the button - 40 seconds banked at this stage. I mentally reevaluated myself at this stage, certainly I could hold this pace comfortably for another few kms but I knew there was going to be some suffering eventually. It was going to be touch and go for sub 70, I knew I wasn't going to blow up royally at this juncture - which if you had offered me this situation at 10k before the race I would have bit your hand off
It came at around the 13k mark, nothing too bad just I could feel the energy wavering a little. I was in a little group of about 7 or 8 people, taking shelter from the wind and one of them was the butcher boy. I used to work with him in Tescos when I was back in college, hes a big lad with a decent bit of weight on him but hes well able to run as I found out when I tried to stay with him in this race in 2010 when he broke me at around the 12k mark.
He was beginning to struggle so I pushed on at the back of the group. I had finally turned on my HRM at the 12k mark and I was in the high 170's, 4k left is a long time for me at that heart rate I was blowing hard but I was ok. Km 13 was 4.28 but the group made up for it with a 4.15 Km 14.
KM 15 was where I made two costly errors, the group was pushing it into 4.10 pace and we were down to 4. There was a slight drag and I was really beginning to struggle and looked at the watch and did some mental arithmetic, I was still around 4.18 pace for 15k and knew I had a few seconds banked and I let them go and allowed myself a 4.32 km and I was following this up with another 4.30km until I realised that I was just coming up to 16kms and no sign of the finishing line. I had made the rookie mistake of forgetting that it would be more than 16kms of running with me not on the race line and I gave into the demons when I should have hung on for dear life to the group
I immediately broke into an ugly sprint - I was gone, I got the 16th km back to 4.23 and the .16 extra I ran was done at 3.44 pace but it was these 34 extra seconds that I hadn't factored that killed me and I knew crossing the line I was just over 70 minutes.
I still had hopes of scraping through with the chip time but they were dashed with a 70.02 finish confirmation. So 16.16k at 4.20 pace. Overall 115/618.
Mrs C remarked when I came home it was the first time she ever saw me disappointed with a race, I was peed off with myself getting so close - it would have been easier if it was 20 or 30 seconds off.
Still it was good running all the same for me - many a time I had my hands on my knees broken after 6-8kms at 4.20 in training so to get get over 16 at that pace is encouraging.
A 19.xx 5k and a 41.xx 10k I suppose is next on the list
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2) it's a 10 MILE race so it would be much easier on the gentle reader if you refrained from alternating between miles and kilometers and just stick to the purity of miles as this gentle reader is getting whiplash from all the math computations I had to do in my head....and,
Christ Dory, 10 miles in just over 70 minutes - 70/10 = 7 minute miles or 7.002 mile average pace if Kurt pulls me up on it
Elisabeth Bald Meteorite wrote: »Why be upset, last year or year before you would have been delighted with that time. Running in particular you seem to be making good strides this year.
Now Jacky if only you would follow this logic yourself and stop being so hard on yourselfgriffin100 wrote: »2 secs.......thats tough. Sub 20 5km and 42 10km will be no bother to you.
I am back to my old sandbagging ways
Sub 19.30 and 40.xx are the actual targets.Hard Luck Catweazle...2 secs is a balls!! congrats on a great run though, savage splits..I'd love to be able to hold that pace for 16k
Judging by your 42.36 10k you wouldn't be far off I would guessamphkingwest wrote: »Tubby!! :eek:
Tough luck on the timing, you needed Polar reliability out there to help you today. Roll on the summer!
( well done, BTW ) :cool:
Considering my polar was telling me I was averaging 212 bpm I would question their renowned reliability. * I must break out the other strap+1 on this. It's a big improvement and what's 2 seconds at the end of the day? The important thing to focus on is the fact that your running is improving.
Well done yesterday
Hmmmmm I remember a 29.59 text for an 8k from you a few years ago - I wonder would I have got it if it was 30.02 0 -
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Per McMillan, we'll all be expecting you to go a sub 3:15 marathon at DCM....or faster since that's 7 months away. No pressure, cw.....Hard luck CW, 2 seconds is a pain in the ..... but great running, really sets you up nicely for the year, and for DCM and aim high, a sub 3:15 is there for you.
Ha we will see - I will admit I would be looking for lower than last years 3.30 goal. My sister lives in Hopkington where the Boston marathon starts so I couldn't think of a better excuse for my long promised visit over there. However I may have to wait till 2015 as all going well the qualifying time is a bit more manageable when you are in the 40's0 -
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El Director wrote: »You will have now problem with those 5k and 10k targets either. will you try to fit them in between now and DCM?
Yes I will most likely do one or two of the Galway 5k Race series in early April, I will leave the 10k for a little longer. I will perhaps look at a training plan for 10k, the big pb in the 1/2 marathon attempt and a probable grudge match with the Fishmonger most likely wont be till early October in Sathill so I have time to try and get a little extra speed in the meantimeNice report, well done on Craughwell.
Just to point out the course wasn't long just because of the racing line, even with a jones wheel 10 miles is not 16km
Had to google that 10 miles = 16.09kms As Dory will testify I probably should have looked at training in miles instead of kms - it would have been a lot easier for everyone 0 -
Had to google that 10 miles = 16.09kms As Dory will testify I probably should have looked at training in miles instead of kms - it would have been a lot easier for everyone
It's a common enough mistake. People assume 5 miles is 8k all the time just because it is 'close enough'. However an extra 50m is 12 seconds @ 4 min/KM. Those extra 90m in a 10 miler would take over 20 seconds at that pace.0 -
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