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DCM 2013 Graduates - The Journey Continues!
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SamforMayo wrote: »Thanks, I'm running about 37 miles a week now with the plan of increasing it slightly over next 12 weeks of Hm training, I can manage 6 days usually and enjoy it but really like 1 day off mainly cause I'm always juggling with child care, work and OH s shifts. I take that day as complete rest no core work etc.
I'm all for the 1 day off a week. Or should I say 7 days off a week at the moment!
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Hopefully you will be back to full strength soon. I see on Donnacha s plan he includes, a tempo run, as well as a session , should I be doing that? and if so what pace is a tempo run at? Sacred heart I hope running the Half Marathon is easier than planning it:rolleyes:I'm all for the 1 day off a week. Or should I say 7 days off a week at the moment!0 -
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It had been 6 weeks since I last raced one of the Marlay Park Runs and I was due a 5k race as part of my HM training so decided yesterday I'd give it another spin today instead of my HM pace miles (any excuse not to do them :P)
I was hopeful that being at the back end of wk 4 of the plan that I'd be able to shave 15 -20 secs or so off my previous PB - though that race had been an eyeballs out, nothing left on course type affair. In fairness it was a cracking morning and conditions were absolutely perfect in comparison to the last time when the course was totally sodden.
Halfway into the race I really thought I was done for. Hit a bit of a mental roadblock as I knew I'd gone out a bit too fast for the first 1/4 mile and suddenly I felt like I had no energy and couldn't hold the pace just as we hit the mini hill section. Anyone who has done Marlay will know this stretch -its about a 1/3 of a mile long and there was a bit of carnage around me with others that had gone out too fast and who also couldn't keep going - even a few walkers:eek:
Thankfully I somehow made it to the top in one piece though I'd lost a fair bit of time and kicked on from there. As it turned out I managed a new PB by 39 secs!:D:D Seriously delighted with the result - I never ever thought I'd go sub 21mins.
A couple of cold ones will definitely be had tonight.
Split |Time |Distance|Avg Pace
1 |3:22.3 |0.50 |6:45
2 |3:30.8 |0.50 |7:02
3 |3:27.1 |0.50 |6:54
4 |3:35.5 |0.50 |7:11
5 |3:12.0 |0.50 |6:24
6 |3:16.6 |0.50 |6:33
7 |:30.4 |0.09 |5:47
Summary| 20:55| 3.09| 6:46
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Thankfully I somehow made it to the top in one piece though I'd lost a fair bit of time and kicked on from there. As it turned out I managed a new PB by 39 secs!:D:D Seriously delighted with the result - I never ever thought I'd go sub 21mins.
Well done donnacha, 39 sec PB in a 5k is a serious improvement!martyboy48 wrote: »Alhlone '13 》》》 1:37:54
Kinvara '14 》》》 1:33:37
Happy out... Will post some thoughts on it tomorrow after tonights beers...
Nice one Marty, great performance...next up sub 90!0 -
Right, so where do I start with my ramblings.....
As I previously said, I'm not the best at setting targets/paces for races as I never really know how I'm fixed fitness wise.
So the night before the race I was pondering(stressing) over what to target for this race. Goal times went from 1:30:00 (daydreaming) and hanging on as long as I could, to a 1:40/1:41/1:42 and take it easy, leaving myself(in my mind) in better shape for connemarathon next month. In the end, I said "fook it, 1:35:00 it is" and with that I embedded that pace into my head and set about getting my gear ready for the race...
Race morning was pretty standard affair. Bowl of porridge, couple cups of coffee while dosing around the house. There was no hurry to get to kinvara as I had picked up race no ect the evening before, and a start time of 12.10 is right up my street. Early morning races are not my favourite at all. I can barely function at all until 11am DCM last year was a shock to the system
In Kinvara I was greeted with sunshine and a light breeze. Tunes playing, a good crowd of spectators, bit of banter with a couple of people I knew. The scene was set for a good race. "No excuses available" was my mantra for the day.....
The race itself.....
10k runners took off bang on 12, and we went off 12.10...
Ok so I don't do mile by mile accounts but here is the jist of how it went..
Early stages up to 5km approx was not to bad. Bit of excitement at the start and a bit of filtering through people to find a bit of space, and I see I may have gone out to fast...Again... Not to worry, I'll reign it in and steady the ship...
5km-10km were worrying a bit. Found the pace tough going. The field was opening up a bit and was plenty of room. Seemed to be little groups of 5-6 so always a target group ahead to keep focused on. Some doubts started to creep in as to whether I could maintain this pace and I started to struggle a bit. Then I remembered Ososlo and samformayo posts saying 'do us proud' and said I better dig in a bit and cop on as I have an audience now
Generally when I'm struggling a bit, I have loads to combat it. The likes of the above helps, even imagine others popin in to the thread for a look and not posting, doing it for the family/nieces/nephews, putting it up to all the haters and doubters, doing it for myself after all the tough training in the wind and the rain... All this and the fact I'm a stubborn fecker Anyway..Where was I?
10-17km Dare I say it felt easy:) As If the legs were properly lubed up(get your mind out of the gutter) and working efficiently. I even started to have the odd look around at the scenery. During this section the odd look at the watch tells me I'm well ahead of schedule. Average pace around 4.26 but I don't know how this translates to finishing time and don't care. I'm ahead and that's all that matters as I feel that that I will not fail to hit target even if I had a poor finish. Feeling good for this stage I'm thinking...
17-19km It's around here I start to feel it. Getting tired now. The course has a few small hills, nothing major, just short rises really, but I'm really feeling them now. At this stage the legs are tired and I have to really focus on maintaining the effort. Breathing heavy and at times I have to take some deep breaths and try to control the breathing. Just trying to maintain pace now...
19-21km The end is near but I'm dead on my feet. I start to fade, then I dig in a bit, fade, dig in and so on. People around me seem to be in the same boat as we are all just taking turns of taking the lead then dropping back.. No sprint finish today as there was nothing left ..
Split AvPace
1 4:40
2 4:19
3 4:23
4 4:32
5 4:26
6 4:33
7 4:30
8 4:32
9 4:28
10 4:22
11 4:34
12 4:31
13 4:22
14 4:21
15 4:27
16 4:15
17 4:13
18 4:32
19 4:33
20 4:33
21 4:15
22 3:27(.09)
Summary 1:33:39.0 21.09 4:26 (4min7secPB)
Final thoughts...
1 A good event, second time doing it, lovely course well organised.Will be back.
2 For a man who doesn't get or do race reports, I don't half rabble on when I get going as this post proves
One more thing, thanks to everybody for the good luck, guidance, advice, training plans and support I've received since I started out. If I could bottle it I'd be a millionaire....
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SamforMayo wrote: »Pressure what pressure, the man thrives on it:P Delighted for you, you are on course for a super shot at DCM 2014. What else have you lined up to keep you motivated? How were the legs today?
To much pressure and it'll end up like a charlie sheen meltdown
Next up is connemarathon. No time planned for it, just want to get around in one piece and enjoy it. Haven't done enough in terms of LSRs for it anyway.
From there till DCM there will be races here and there, 5-10kms mainly, just to keep things interesting. I want to bring down PBs at 5,8 and 10kms.
But yea, DCM is the main one for me this year.... All the eggs going in that basket.. What could possibly go wrong....
Oh and the legs were knackered today, like concrete Short recovery run this evening did wonders though. Big fan of recovery runs now 0 -
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