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Sunday 21st July
Fit Magazine City Series Cork 10km
Chip Time: 37:42 – PB
Average Pace: 6.03 / mile
Result: 16/397
Can’t say I’m not disappointed with this as had been hoping for sub 37, but you take what you are given and things just didn’t quite click into place today. I didn’t have a great prep last night but I’m not using that, or other things as an excuse on this one, the time is realistic to where I am at the moment. It was still after all as it turns out a 5min PB, although I was only 20 seconds faster than my last 10km in Bohermeen Half Marathon :eek: so that’s where it is a bit of a letdown.
Plenty to work on. However I’ve a feeling that like 5k races, you need a few 10km races in a short space of time to get used to getting the feel right for them and perform at your peak. My last 10km being 12 months ago.
Arrived grand and early to overcast conditions and cooler than the last few days which was a welcome relief however it was quite humid. Atmosphere was building nicely as I went off on a 2.5 mile real easy warm up, a bit of stretching and made my way to the start. Settled in on the 3rd row and waited a few minutes while this wan done a group warm up with a mic that the first few rows (myself included) had no interest in but there seemed to be great craic down the back.
I said I’d stick to my original plan and go off at 5:55 pace and see how I got on first two miles went by pretty fine (5:52, 5:52) along the marina and through Blackrock village. Even at this early stage up towards the front things were pretty scattered and I got stuck on my own (this was the start of the end as I had no one to feed off or group with, which I feel is worth at least 30 seconds), the only reason I knew a race was on were the distance markers and the faint view of the 2nd and 3rd lady in the distance.
As we started the third mile along the exposed harbour there was a strong headwind, this lasted for a couple of miles so I started to slow (6:12, 6:05) with no one to shield the wind for me!
Soon, (these races go so fast!) we turned right and headed for home over the South Link Bridge which deadened the legs a bit and then along the railway line back towards the marina, this mile (6:17) was what I am most disappointed with as it was flat and sheltered, I didn’t realise how slow it was until I looked back at the times after, I guess I was grinding at this stage but the ladies up front were coming more into view so I thought I was maintaining pace.
The last mile (6:05) we arrived back on the marina and behind Páirc Uí Chaoimh and I was suffering now and knew it was game over for any sort of targets I had but knew we were near home so kept going. Finished off the last bit with a small spurt at 5:39 pace to pass under the gantry as the announcer mentioned 16th place.
Met Ecoenergy after and had a quick chat and then I had a nice slow cool down trying to process my thoughts on the race just past. What is nagging at me is that I would have seen myself running this time handy 6 weeks back before I even started my block of 10km work so not sure how much that 6 week block has brought me on or if I would have been better off just running the race 6 weeks ago without all the prep work! Anyway might try and sneak in another 10km in the next few weeks if I can fit it in to my marathon plan but if not so be it. Marathon training is the next focus now. 12 weeks to Chicago.
Week Mileage Summary:
Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
6m|Rest|8m|5m|6.1m|Rest|10.2m
Week Total|Month to Date|Year to Date
35.3m|139.6m|1148.5m0 -
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Well done Blockic, that was a great performance. Plenty more races as you say. You're definitely not far away from where you want to be.
....and you finished;):pac:
...got in there ahead of you Gavlor!:P
Of course he finished, sure he walked a couple of miles
Joking of course!
I have to say that I thought your training was quite heavy for a 10k but there's nothing new there!!
Nice pb all the same0 -
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You should have concentrated more on staying in view of the 2nd lady
Feckin too fast for me!! Think she was a Crusader an all, a few of them travelled down for it.He was too in the zone Meno, that's your downfall, too easily distracted (even if it is merited!)...
Congrats on Belfast J, serious performance, I'm happy with 100 miles a month, never mind a day! :eek: Look forward to reading the report.0 -
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So here we go again, round 2 for a marathon block this year. Twelve weeks seems a long time now but before I know it I’ll be lining up in Millennium Park in downtown Chicago. Really looking forward to this marathon with it being a BIG one. What I’m not looking forward to so much is the three months of hard graft that has to come before it! At least is it summer this time round unlike the depths of winter for Rotterdam training. No dark evening runs! (for the most part)
Hopefully I’ll manage to get under the 3 hours finish this time to get it off my back as this will be my last goal marathon for a while, if all goes to plan that is!
I’m using an amended P&D (55-70) plan which I have adjusted to suit myself. Many LT and PMP miles and speed sessions at a minimum.
Races in the lead up are:
National Half Marathon (RocknRoll) – 5th August
Athlone ‘flatline’ Half Marathon – 14th Sept
10km race or time trial – 28th Sept
Not expecting much from the National Half but Athlone should give me a good indication of where I am 4 weeks out.
And we’re off!
Monday
5 miles recovery / 8:55 average pace
A nice slow recovery run to kick off the week after the race on Sunday, ran down to the castle done a lap on the grass and then ran home. Warm enough out.
Tuesday
6 miles easy / 7:40 average pace
Another easy run done mostly on grass, I ran down along the Nore and then back up to do a few laps in the local GAA pitch, won’t be able to run here on the weekend as they are turning it into a car park for the Bruce Springsteen gig. Going to be mayhem this weekend around these parts!
Going to head to it on Sunday to see Bruce off from our shores, looking forward to it! Will have to get the LSR in early this weekend!
Wednesday
10.3 MLR / 7:29 average pace
This log might get a bit boring in the next couple of months with me just banging out loads of easy miles! :pac: No more speed intervals for a while, will need to think of something to make this some bit of an interesting read.
Went down the club for this and while they done a speed session I ran a few easy laps of the track and then ventured out to do a mini-lap of the town and back. My schedule was for 11 miles but had to cut it a bit short as I was caught for time. It fitted the purpose intended anyway.
I’ve slipped on my foam rolling and strength work the last few days, need to pick it back up again.
Friday
Run 1: 7 miles easy / 7:07 average pace
Have to break my daily mileage into two runs today due to time constraints. First one at lunch time in work and managed to squeeze in seven. I felt wrecked before I started but once I got going there was a complete change. The pace was WAY faster than it should have been on this but it felt good on the outset so kept it going. Like a new man now after it. Nice and fresh! 0 -
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Might see you @ Bruce, I'm bringing my daughter, I think you two went to Montessori together??
Heard Limerick and Cork were amazing so had to get a ticket when it is only a 10min walk for me!
Haha, I think she was a year ahead! I had a feeling you were an aul rocker at heart! :pac:Best of luck J, sub 3 will be no bother to you, Rotterdam was just a bump in the road, Chicago will move an amazing experience for you.
Thanks N, I hope so! Really looking forward to it plus a week in the states after, sure can't get much better! When you off to the Rockies? How's Eagle gonig?0 -
Not for 5 weeksThanks N, I hope so! Really looking forward to it plus a week in the states after, sure can't get much better! When you off to the Rockies?
Feels like ages away! Are you staying in Chicago for the week? That's a place I've never been that's definitely on my to do list.
Good! Only been to two sessions thoughHow's Eagle gonig?
but it's good motivation for me to get my lazy ass moving. Bit slow to go out and do speed sessions on my own at the moment. 0 -
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Not for 5 weeks Feels like ages away! Are you staying in Chicago for the week? That's a place I've never been that's definitely on my to do list.
5 weeks, shur it will fly! I'd love to go to the Mid-West, I've been to most other spots! Few days in Chicago after the marathon, it's a great city. Then onto Michigan to relatives for a few days so it will be a busy week!overpronator wrote: »Best of luck with the marathon training, the sky is the limit for yourself, looking forward to the sub 3 race report!
Thank's op, lets hope things click on the day this time! you are going great yourself, well done in Fingal, great improvement.0 -
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