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Wooohoooo!! PB, check, beers, check... I think almost everybody here knows that I did the Fingal 10k in sub-40 at this stage, so I guess I'd better get my race report out of the way. I basically had three goals going into this year - sub-20 5k (done), sub-40 10k and sub-3:15ish marathon, and this was the last time I planned to run a 10k until after DCM. It was also my local race, so no pressure here at all
The start.
I did a short enough warmup around the back streets of Swords. I was a little worried that the race series commentator wasn't around, but by the time I was jogging down Main Street he was making terrible jokes about a butchers dog and being on the northside, which gave me a good laugh. I was expecting a congested enough start, and positioned myself mostly towards the front, somewhere comfortable enough being surrounded by club runners, maybe 20 people back from the start or so. After a quick round of applause for The Claw, we got underway. Things weren't too bad at the start, I did a mild bit of ducking and diving, but generally kept things under control and didn't expend too much energy here. I passed the 1km marker just after the roundabout at 4:00 exactly.
The bypass.
I knew that here was where I had to make some hay, but not kill myself. I generally kept pace with a bunch of club runners around me, but made my way up slowl through the pack here. I wanted my watch to show 3:55 or so here, which it did. I passed the second km at 3:50, a bit hot but I was still feeling grand. The next 2KM were pretty much the same, slowly making my way up, until the slight climb to the turn off, where I was happy to drop the pace. Pretty happy to be on track for sub-20 for the first 5k, but not hurting.
The country roads.
I grabbed some water at the first water stop and pointlessly held on to the cup beyond the drinks area... so I decided to hang on to the plastic cup until the next water stop - I was the only person doing this, I didn't want to chuck a cup into a ditch due to some local guilt. Somewhere around 3-4k a FSCKING BEE STUNG ME!!! I noticed a slight tickling on my right ankle, followed by an actual sting. I didn't take too much time to diagnose what was going on, I just kicked my ankle up and brushed away the insect off my skin before it could do any more damage. Everything was fine for another 100 metres or so up until the sting started to hurt a bit (maybe the sweat started to seep in?), when I had to do another acrobatic brushing off of whatever was left on my ankle. This did kind of freak me out for a bit - I can't remember the last time I got stung by a bee, and I started to think about how my body might be reacting... I ended up just using it as an excuse to run a little faster, once I had stopped prancing around I overtook a few other folks.
The rest of the country roads.
Nothing too dramatic here. Keeping an eye on pace, and not letting it drop below 4:00. I ended up running beside a few club runners and worked together for a bit. I knew the second half of the course was leading into a few downhill kms, so the plan here was to bank a small amount of seconds, but nothing too severe.
Back into Swords.
Things started to get tough around the 7.5km mark. Effort levels went way up, breathing went to sh!t, but somehow I maintained the pace. I kept reminding myself that I had trained for endurance, and this was where the training would pay out. I kept pace up unto North Street, and when faced with the hill I did deliberately slowdown - however it was grand. It was obviously difficult where it was, but I stuck it out, and when I crested the top it was amazing - hearing the race commentator gave me a second wind, and it was a nice downhill with my family shouting for me, so I had no excuses other than to finish kind of strong. Seeing sub-40 on the finish line was amazing, and I threw my arms up in the air as I crossed the line (as nop98 saw ). I staggered over to a barrier to catch my breath, and made my way to the park to pick up a t-shirt etc.
Splits: 4:00, 3:50, 3:55, 3:51, 4:01, 3:57, 3:55, 4:02, 4:02, 3:50
Chip Time: 39:23
Afterwards
A splendid boards meetup (I chatted to The Muppet, spaceylou, annapr, d_murph, laura_ac3, nop98 and son, and maybe others) and my wife did her first sub-60 10k - the post-race setup in the park was fantastic, as ever the race series delivers.
Not quite as good a VDOT rating as the Docklands 5k, but the course was a bit more difficult. The plan for both races was to pace evenly, and this paid off - I put a lot of the success of both my PBs in the last 2 weeks down to even pacing/effort. Per the splits I did two sub-20 5ks in a row today, at the start of the year I couldn't even do one :cool::eek::D
Anyway, weekly milage.
Date|Distance|Pace|Notes
18th July|6 miles|8'59|A very warm recovery run around D4
20th July|7 miles|7'46|Out to Malahide with some strides and 1 mile @ 10k pace
21st July|4 miles|9'02|For the first time ever, I didn't look at my watch. Recovery miles.
23rd July|4.9 miles|?|Jog to the first ever Swords parkrun, ran it as a tempo finishing 6th.
24th July|7.1 miles|?|Warmup and 10k race.
Total: 29.2 miles
Next week: Lots of boring, slow miles.0 -
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A decent snap of me finishing at the Fingal 10k is up on Flickr... I have no shame
https://www.flickr.com/photos/eventsandsports/28537838535/in/album-72157668594445753/
Also I took a pic of the bee sting after the race - I guess it wasn't too bad.
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This week had plenty of easy miles and not much else. It took me a few days to feel good after the race, and then in the middle of the week I picked up a not very bad cold, another excuse to keep running easy. Saturday started off with a hangover and then a family do all day, so I just squeezed in a few late miles, but then today I did the second of this year's 20 mile runs, which went really well, a lot better than three weeks ago - the pace was a bit quicker, but I never ran out of steam, felt good throughout and picked up the pace on the last two (admittedly mostly downhill) miles.
Date|Distance|Pace|Notes
25th July|10.2 miles|8'53|Slow back to Swords from work.
26th July|9.1 miles|8'43|Out with work in the evening, so did a morning commute to work. Took a bit to warm up, the hike up to the airport from Swords always feels tough first thing. Went through 1500 miles for the year fittingly somewhere around Ososlo-ville.
27th July|10 miles|8'26|Slightly different runmute from normal - the Aviva stadium to Swords. 2 day company offsite in the Aviva, it's a nice place for a large meeting.
28th July|6.9 miles|8'39|Cold was kicking in and had to squeeze a run in, so I headed from the Aviva out to South Wall (not enough time to get to the end) and then back to the office.
29th July|10.1 miles|8'21|Enjoyable run home, not really feeling the cold and not pushing myself.
30th July|7.3 miles|8'29|Nice jog out to Malahide and back.
31st Ju;y|20 miles|8'03|Enjoyable long run, one of the best 20 milers I've done. Went to the zoo and back with Second Captains and Marian Finucane keeping me company. Bumped into a work colleague in Phibsboro who's training for his first marathon and had a quick chat. Tried to keep the pace at under 8:15 per mile, but ended up doing better than that. The weather was warm at the start, but cooled down as the run went on and I got a little drenched coming up to the airport when the heavens briefly opened. I wore my water belt for the first time this year, filling one bottle with diluted Lucozade Sport, and the other with water. I took a Clif Expresso gel around mile 12 or so, which went down fine but made my tummy a little queasy.
Total: 73.9 miles
July total: 255 miles (a record!)
Next week: Probably similar enough, with a boards.ie run on Saturday thrown in for fun 0 -
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7th August|22.2 miles|8'18 (maybe optimistic)|I was staying in Firedance-ville in Dunboyne Castle on Saturday night as part of a family celebration, and I reckoned there was an LSR in getting back to Swords. I checked out some of Firedance's run-mutes on Strava for some basic route planning, - sorry I couldn't arrange a run with you B, sounds like you made the most of the day to make it into your long run. The canal is lovely and peaceful to run along too and glad to see you made it out of Ongar alive
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- sorry I couldn't arrange a run with you B, sounds like you made the most of the day to make it into your long run. The canal is lovely and peaceful to run along too and glad to see you made it out of Ongar alive
It was quite lonely until Ashtown or so, I did a few waves at canoeists and said hi to people fishing, and that was about it! Still nice for a run, if a little overgrown at times.Any target for FD B?
1:07:30 would be great. The new route looks hillier. I'll be racing it all out on the day anywayThis Fat Girl Runs wrote: »Nice long run there, B! Thanks for stopping to say hello at the trucks!
Nice to see you too!0 -
A mixed week. Hit desired milage, but felt pretty tired during the middle of the week. Did a decent progression run during a run commute on Friday, but then ended up pretty much bonking during my long run.
I had set off with the intention to run 20 miles with 2x3 miles at MP. Paces were generally a bit faster than was necessary and then did the first set of MP miles (9-12) a bit quicker than target too. Immediately after the first MP set I took my first drink, some Lucozade Sport, and I was struggling a bit getting it down. I noticed my form had dropped a bit and I wasn't recovering quickly from the faster miles. A mile or so later I briefly stopped to get a proper drink, and then plodded on up to Portmarnock, a little slower. Once it came to the second set of MP miles I hit it for about half a mile, then faced a hill and ended up slowing to a walk to make it up. I decided then just to give up the MP miles and run at whatever pace I could home. I made it about another mile and then had to stop for a bit in Malahide Castle to drink water and take in some jelly beans. I jogged home feeling pretty gutted that I'd bonked and post-mortemed it about 20 times. I think I just ran too damn fast, probably hadn't fully recovered from the progression run 2 days prior which didn't help and getting some drinks into me earlier might have helped as well. Oh well
Date|Distance|Pace|Notes
8th August|9 miles|9'08|Nice and easy run home.
9th August|10.3 miles|7'58|Run home, was going to do strides but just kept it steady the whole way.
10th August|10.1 miles|8'33|Standard run home.
11th August|3.3 miles|8'51|Feeling tired, so just did some 30 minutes around St. Stephen's Green.
12th August|10.2 miles|7'45|Did the prescribed session from Meno's plan this week during the run home - 20 easy, 20 steady, 20 MP, 10 HMP. Pretty much hit the paces.
13th August|6.8 miles|8'32|The wife was up in Belfast with friends for the day, so went out at 7AM for some easy miles (despite beer and Olympics watching the night before).
14th August|20 miles|8'11|Bonktacular 20 miler. Ran a bit randomly around Swords then followed most of the Fingal 10k route in reverse, then out to Portmarnock via Malahide and back again to Swords.
Total: 70 miles
Next week: Meno's session is 2x4 miles at MP, so I'll try and get that in on Weds, and then take it easy enough until Frank Duffy on Saturday!0 -
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Bonking on LRs is something I'm an identify with. Helps to eat well the day before and a good breakfast too.
How closely are you following the meno plan? Enjoying it?
Not closely at all Despite being bookmarked in my toolbar and staring at me every day, I've ignored it entirely up 'til now. Last minute panic is kicking in though, so I'm gonna try to give the prescribed sessions a go. I was transcribing them over to a spreadsheet last night and messing around with some of the long runs, and I actually started sweating just thinking about all those fastish miles!
I ate well enough this morning, though maybe a bit lightly yesterday. Must eat more! It didn't feel like a hunger bonk, energy levels just couldn't keep up with my aspirational paces. Must aspire less!This Fat Girl Runs wrote: »Sorry you bonked but bonktacular is my new favourite word. Just sayin'.
It was either bonktacular or bonkaliciousMaximus Alexander wrote: »He's human after all! :pac:
I actually just faked it to make you feel good about yourself, Mr. Good Long Run This Week :pac:0 -
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Not closely at all Despite being bookmarked in my toolbar and staring at me every day, I've ignored it entirely up 'til now. Last minute panic is kicking in though, so I'm gonna try to give the prescribed sessions a go. I was transcribing them over to a spreadsheet last night and messing around with some of the long runs, and I actually started sweating just thinking about all those fastish miles!
:eek::eek::eek: I'm not gonna say it*, you already know what you should be doing...... sorry to hear you had a bad run, it's actually probably no harm though if you learn from it, plenty of time to fix things
*of course I'm gonna say it follow the plan man!!!! 0
) are recovered today. 
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