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Tuesday: 20 mins jog and 5x30s strides - bit of a shakeout.
Wednesday: Pat Finnerty 5k - Mullingar
I had originally intended to do the BHAA 5k in Ballycoolin, about 10 mins drive from my house - but instead had the bright idea to drive to Mullingar for a 5k out there - we were promised a flat 5k with a good downhill section and no turns.
Despite not having done a 5k yet since Jingle bells in early December, I went out with the confident thoughts of getting a PB. My PB was 17:38 which I've ran twice before.
The plan was to go out hard, use the downhill to maintain it and hang on.
My 1st mistake was eating too late - its hard to gauge at these evening races, but I got it wrong. Didn't interfer with the race though.
Made the 55min drive to Clonkill GAA and got my number within 5 mins. I thought that there'd be more doing this race given the nature of the course, but I think there were 160 in it, including Peter Somba and Shane Healey who'd claim 1st and 2nd.
A 2m warm up inc strides and we were set off - there was no timing mat at the start and I was a couple of rows back - so lost 1 second there - that would prove important later*
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A good group ahead of me including Eddie N, fresh from his 10k in Cavan at the weekend. I kept just behind that group in the 1st K or so. The pace was tipping up, so I dialled it back a bit.
Mile 1 clicked by at 5:30.
I knew there was a long drag between 1.5-2.5k and as we approached that, it was also exposed to the wind, so that took a bit out of me, I was backing off slightly on the pace and the crowd in front were starting to put about 10-15m on me.
We approached the downhill section - which goes on for over 1km and I kept the pace strong, but not too mad - there was a thought to catch the group ahead, but I knew that that would lead to a painful last mile. Running downhill at pace is kinda hard!
Mile 2 was also 5:30 - but I was hurting.
As the road leveled out, I was doing the sums in my head. 2 miles in 11 mins, I could do a 5:50-5:55 3rd mile and still PB. But I was slowing down.
A couple of guys went past me at this stage - the watch was showing 5:50 and I put in a surge to keep with the passing duo.
Average for the mile was slowly coming down. Its in the bag I was saying - dont mess it up.
The legs were tired and screaming at me, but the lungs felt great - so I pumped the arms a bit more. The finishing clock was in sight about 600m ahead.
Mile 3 was 5:45.
I didn't have the usual sprint finish, but I could still muster something to overtake one of the duo who had passed earlier and I seen the clock ahead of me. Oh No - must be something wrong.....it was clicking 17.28...17.29 and I still had a bit to go. WTF had happened?
I sprinted hard for the last few seconds and just crossed the line as 17:38 showed on the clock. 17.37.8 on my watch though
Last 0.1 - 5:34 for 52secs for the last bit.
I couldn't believe it, I knew I was on 5:35 average for the 5k (PB has 5:38 ave) and had expected to be 10 secs or so faster. As it turns out a lot of others had the same puzzled look as we agreed that the course was long - a lot of us had it over by about 100m.
However, the downhill section possible negates the course length so, all in all it was probably a fair run. The headwind wasn't helpful, but not too bad either.
Would've felt bad taking a PB from a race with a long downhill......seriously.
Running a race thats point to point with no turns is a bit quirky, I think it removes a bit of focus. You could do with the odd bend I think!
A lot of positives from this race.
* Confident going into it.
* 2x5:30 miles in a row for the 1st time in a race.
* 5:35 ave for the 5k is my best ave pace.
(I'm starting a PB section for "ave pace per mile" for each race to account for course lengths or a "Strava tells me I ran 5k in 17.21" section)
* Didn't explode in the 3rd mile - yes I slowed, but it wasn't dreadful.
* Matching my PB on my 1st 5k of the year is a good result.
5k in 17:38 (3.16m as per Garmin) and the 3rd time I've ran 17:38.
*That damn 1 second.0 -
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Thursday: a few miles on grass in the PP - legs not too bad.
5.17@8.34 pace
Friday: 4m around the local fields - legs super tired. Seems that the day after the day after is the new thing.
4m@8.46
PM: Legs a lot better - a mini lap of the park, all on grass. Super evening for it.
7.1@8.00
11.1m for the day
Saturday: Session 3x(4x90s) @5.45/mile - 90s/60s/45s reducing each set.
I jogged down to the PP for this and used the Furze/OS loops for the session - or part of the Furze as the Polish race was on.
I expected this to be a piece of pi$$ - it was only 90s of running each rep at a pace slower than my recent 5k.
How wrong I was. It was a tough one.
1st set had 90s recovery. Paces for each of the 90s were: 5:40/5:51/5.39/5.39
I was working hard - the legs took a while to wake up - shoulda done some strides 1st.
2nd set the legs were very much awake. Paces were: 5:29/5.38/5.34/5.33 (60s rec)
Too fast, but I felt ok on all of them - getting tougher as I was getting warmer and the recoveries were getting shorter.
3rd set: 5.38/5.32/5.38/5.32 (45 sec rec)
The sweat was dripping off me - I was working hard each rep. When I finished I collapsed in a heap and just lay in the sun for about 5 mins. Best 5 mins of my day.
jogged the 2m home.
8.4m total
Sunday: Club Long Run
Out for 8am - didn't feel too good as the stomach was churning. Met up with the gang and the 1st 5m went ok. Met the 8.45 group and as we started, things went downhill. The stomach was doing flips and the legs didn't feel great either - pretty tired - so I detoured away from the group and walked a bit, before making my way back to the car.
9.9m @ 7.59
Took till 2pm for the stomach to finally settle down - family trip around Howth Head with the madra before a trip to Parnell park.
52m for the week.
Monday The calfs felt very strange today - like I'd been wearing flats the previous week. Need to do some foam rolling this week.
7m easy around the park.0 -
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Monday 7th: 7m - 8:20'ish around the PP. Both calfs feling very tight - like I've been wearing racing flats for a marathon.
I think I crossed 1000m for the year.
Tuesday: 7m@ 7.48 around the park again - foam rolling - calfs calming down.
Wednesday: Session - 400/800/1000/1000/800/400- all at 5:30 pace - 90s Rec
This was one tough session and nearly killed me.
Think this is the 1st time all the reps were targeted at 5:30 pace - & I found it very difficult. Stomach wasn't great for this one.
2m WU and done them on Furze/OS roads.
400: 5:18
800: 5.34
1000: 5.32
1000: 5.36- Nearly gave up after this one.
800: 5.38
400: 5.26
Very tough session -
7.8m for the session.
Thursday: AM: 4.1m @ 8:40 pace - sweating afterwards.
PM: 7m @ 8.10 pace - down to the PP and back. Calfs a lot better. Body just very tired.
Friday: 6.5m in the PP with 5x30s strides.
Saturday: Shakeout and light strides. 3.2m
Sunday: Terenure 5m 31.27
I've raced this twice before and both times had very tough runs. Not sure if its the heat or the breeze on the angle of the road or what - but its the 'mostest hilliest flatest' course in the world. Bar None.
I went into the race with a negative mindset about the last 2 races on this route, but was very confident about a good time.
I ran 3.1m @ 5:35 pace recently - so I reckoned 5x5:50's - maybe a couple of 5:45's and sneak a low 29 time - maybe even into the 28's?? That was the plan - My only strategy was to run a decent 1st mile as its downhill and then lighten up on the horrible Mount Everest of a 2nd mile
Left the house at 10, Parked at Rathfarnham Shopping Center and 2m & strides later (and a cup of water), I was on the start line. Gun goes and were off.
Feeling quite good at this stage and I can see RayCun just ahead. I'm moving well and glance at the watch - 5:30's - ease back off there boyo - I ease up and let a crowd go past.
Mile 1 - 5:46 and feeling good.
We had turned the corner at this stage and I knew the long trek ahead would be difficult, so I eased up again and despite easing off, the group ahead, came back to me. It was starting to get hard to keep the pace.
Mile 2 - 5:54
We're running on Templeville Road now and it feels like a breeze is blowing in our face. WTF. I can feel the legs churning and the thoughts of last years race (and the previous year) come back to me - "tough after 2.5m". Well here it is again - 3 from 3.
We turn onto the long downhill straight and I feel the effort levels are too high - "right, Decide. Are you going to make a tactical DNF or not. If you are go now."
I dont - but I say to myself to take it handy until the traffic lights and then pick it up.
Mile 3: 6:18
As the watch beeps, I try to up the pace, its on a downhill and I immediately feel weak - $hit - this isn't good. The thoughts of another hard trek up Kilamanjaro around the corner is killing me. I stop.
Looking back on it - I measure the stop for about 45 secs. I look back towards the School thinking of just going home, but decide to finish it out and do a light tempo effort home.
Mile 4: 6:57
Into the home straight and I'm enjoying running at 6:30's - of course I am - its 35-45 secs slower than you should be running and you've stopped for a break......Gimp.
Mile 5: 6:30
5m in 31.27 - 2 mins slower than last year.
I dont look around for anyone - I make a bee line to the school where I've hid my top and do a small cool down before heading home.
Thoughts of giving up racing cross my mind.
Why miss out on the craic of a day in the pub yesterday for the Rugby, Why turndown (again) a game of football with friends on Thursday. All for this $hite that we put ourselves through - mentally & physically.
51m for the week.
Oh yeah - I signed up for DCM during the week. Great craic altogether.0 -
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Ah Lads, can a man not have a rant in peace
All's well in the world - its just running at the end of the day - and its my choice to run/race and miss out on the other stuff - I know that and I make those choices wisely.
Probably too warm with a dislike for the course. In hindsight I should not have done it, with some other races also due this month.
If I was doing it again, I'd have ran the 1st 2m more conservative, due to the heat.
Itzy - put away the notebook - nothing going on here - The time yesterday was due to the 45 sec stop and the easy run in. I stopped racing after 2.5m.
I ran a great race last week in Mullingar, so the form is here now.
Its been a busy week with studying and exams due this week and next - but I don't have the 'employment' factor to worry about!
Regarding downtime - I've had easy weeks here and there and good variety in the training to keep mentally & physically fresh. I'll be taking time in July before DCM training starts.0 -
Busy 2 weeks ahead for me - with exams, interviews and other 'life' stuff to do.
Decided to can the Bob Heffernan - it was smack in the middle of 2 exams, so added a stress that wasn't needed. Next race will be Dunboyne BHAA 5m followed by Patrick Bell 5k.
Monday: A lap of the park - nice run, always enjoy that route.
7.25m@8.12 pace
Tuesday: Session: 14x90s (50sR) - I had done this workout back in Jan, but with 45sec recovery - so either the coach is gone soft or he felt sorry for me after Terenure.
Done 2m warm up and done all these around Furze/OS/Farmleigh/Chesterfield general area
The 1st few were ok, but then the rain stated and the wind popped up. I was going to cheat and do the last few down Chesterfield, but no, I done the last 2 up Chesterfield into the wind. I'm hardcore now.
Target pace was 5:35 and all bar 1 was faster - so happy with the effort. I still need to try to run 90s at a consistent pace rather than starting like a stride, slowing down, slowing down too much, speeding up by the end.
I wasn't totally spent by the end of it, tired yes - but would have done 1 more if push came to shove.
8.1m total.
Wednesday: Exam due on Thursday - so got a double in today along with some other 'life' stuff.
AM: 4.1m @ 8:34 pace - nice and easy.
PM: 7m @ 7.46 pace - ran down to the PP in amongst the Ed Sheeran faithful - I wish I was 18 again......actually, no I dont.
11m for the day0 -
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Thursday: Managed to sandwich in a run between an early morning exam and an evening prepping to give a presentation at an interview.
Beautiful weather for this and enjoyed the hillier part of the park. The legs felt great.
7m@ 7.48
Friday: Well the interview went well - down to the final 2 again. Lets see how it goes
Session time today - was a bit knackered after the studying, exams, interview stuff - but a good run was just what I wanted.
With the Ginger Minger playing in the PP, I avoided it and went up to Porterstown.
The session was 3x800 / 2x600 / 10min T/4x300 - a 'Luke Special'.
After 2m warm up, I decided to do the shorter reps on the grass track (that MSB use) - we call it a track - its a worn down trail that goes around a field - 400m in diameter - marked with a white line
After the initial 800, I was wondering if I would finish the reps on the grass as it was tougher than I envisaged. But I get going at it.
The 800's & 600's were tough - I was working hard, but when I started into the 10 min tempo on the tarmac path, it was amazing. I found myself running the fist few hundred meters at 5.45 pace and thinking I was jogging - when a couple of mins earlier I was flogging myself trying to hold 5:40 pace.
I slowed down the Tempo and kept it going - after about 6-7 mins, the fatigue from the earlier part of the session started to take hold and I was working for it. Finished it out and took a 3 min jog back to the grass track.
Final piece was the 4x300 - on grass, focused on the arm action and form on this - leathered the final one
3x800 (90s): 2.46/2.48/2.47 (~5.37 pace - tgt 5:40)
2x600 (90s): 2.05/2.03 (5.34 pace - tgt 5:40)
10m T (3min):5.59 pace (tgt 6:10)
4x300 (60s): 58/59/58/55 (5.14 -4.58 pace - tgt 5.20)
26 mins of hard work in that.
Totally spent after it - could not have managed another one. Very warm out there! 2.5m CD
10.1m for the day.
Saturday: Legs felt amazing despite the hard session yesterday - set off on a route along the Royal Canal for the day that was in it - made it to Ashtown and came back the same way. legs were really super.
7m @ 7.58 pace
Sunday: Club run today - 15m total around the park inc 10m on the grass trails. Nice run and the time passed quite quickly.
Legs were tired by the end of it.
15m@ 7.45
65.6 miles for the week - highest since Marathon training.
Legs, body & mind felt great all week. When I compare how I felt this week versus the previous week (Terenure race week) its chalk and cheese. Must have been something up with me last week. Probably just narky
Next race is Tues 29th - Dunboyne 5m - I haven't taken a day off since early March, so might take 1 or 2 days to freshen up for this one and see how it goes.0 -
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OOnegative wrote: »Your not gonna PB in every race Chief, not possible regardless how good we are at this running lark. Life gets in the way, you may think your on easy street being an unemployed stay at home Dad, say all the Mammys go wild seeing you in the school yard(male version of MILF!!!) but you have a hugely busy life outside of your running with your two girls, that takes an impact on training.
Your here there and everywhere with them reading your log and you wouldn’t do it any other way knowing you the small bit I do. Relax a small bit going into races, don’t make it the be all and end all, run pressure free if you can and I think you may see a difference. I think you put way to much pressure on yourself to PB every time you race. Best of luck Tuesday, top the tan up and race well.
yes - you are quite right, its a self-pressure thing that's not healthy.
Been reading a lot on mental health stuff in the last 2 weeks.
And I think its called a DILF
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AuldManKing wrote: »yes - you are quite right, its a self-pressure thing that's not healthy.
Been reading a lot on mental health stuff in the last 2 weeks.
And I think its called a DILF
I could wax lyrical on the mental health stuff, huge benefit and keep it going if you feel it’s a help. Relax, relax, relax and DILF was exactly what I was thinking😂😂0 -
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OOnegative wrote: »You give last night a miss?
Yep - I signed up, but then realised that it was in the middle of 2 exams and a lot of graduation stuff for my daughter.
Id of ran 17.38 anyway
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