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Year 4: "It's a game of inches"
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This was a bonus race for me. wasn't part of my original plan but given training had been consistent and the buzz I got from racing Dublin Seniors plus the fact that I knew I had the day off work anyway thought it would be a shame not to compete in this race.
It's funny I was talking to one of the Donore coaches before the race and he made a point that really stuck with me regarding UK Cross Country being spoilt in terms of depth. Really made me think about how you can learn so much more from a stacked race and being well down the pecking order than have a false sense of security in finishing higher up a field.
Looked at the provisional entries and I knew that not getting lapped and around top 100 would be a super performance for me on the day (especially when I saw that the usual 2k laps had been replaced with 1600m ones (realised this was due the flooding of part of the course when I got there and started warming up and realising there was a section of the usually course completely missing
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Warm up was kept fairly central as I wanted to keep a close eye on the Women's race which was great to see not just the usual distance runners in but also a huge number of our top middle distance runners getting in the mix (Crowe, Tarplee, Galligan,Mageean just a few names)
Being the sole representative from the club I slotted in behind a club team in a shoot and no messing about with the starting gun as there was now marks or set simply bang and we were off.
The first 200m was a swamp and just did best to stay relaxed and not get swept up with the mad dash for the first corner. Settled in just a bit off an old boardsie Stupid Private and ws kinda thinking to myself that it was a little bit far up from where I wanted to be. I knew the soft under footing was going to sap the strength from those who went out too hard so I figured if I start conservatively I would manage to pick off a few.
When finally settled in I spotted thewolf.ie up a bit ahead of me. The same thing had happened in Dublin Seniors so I figured I would catch up with him as the race went on. The size and depth of the field was great as for the first 3 laps or so there was rarely a time when you were anyway close to single file and there was always someone to chase.
After the first big loop I decided to start moving up in the field. Heard watches beeping at the one mile mark and despite turning my pace and auto lap off I couldn't help but have a glance and saw I was in the 5.4x general range for the first lap. I knew that it was slightly slower than the first mile in Dublin Seniors but it was much of the same effort.
Next lap and I continued pushing up and was moving well on the back end of the course a few sloping turns in soft conditions seemed to be catching a few people out but I negotiated them pretty well and seemed to make ground.
The support was fantastic. Despite being the only club runner involved in the race there seemed to be someone at ever corner of the course giving me a cheer by name which kept me honest even when I was hurting; club members, boardsies (Duanington, pconn, Meno, Sacksian, Wottle) and even a few others like Gary Crossan and few old college training partners. Just goes to show how close knit the running communit really is in this country.
After about Lap 3 I was no longer passing people all that frequently but I did spot a Liffey Valley guy who is normally near me (though usually ahead) I was tiring but he looked to be a bit worse for wear so began to close the gap. Over the next two laps managed to get up on his shoulder and eventually past him though would not manage to hold this till the finish.
Mile 4 and 5 I thought I was slowing but it was just tiredness as looking back seemed to be holding pace. Last mile I was in a world of pain but just focused on getting the head down and try not to lose any places. I saw I had gained a small bit of ground on thewolf but not enough to mount any credible challenge as he seemed to have kicked it up a notch from Dublin Seniors
Coming around the last 600m I began to see a shadow closing on me. I knew the stride was unnaturally efficient and moving to well for someone down this far in the field and sure enough Mick C comes galloping past. another 150-200m and I hear cheers for the 2nd runner coming by (nearly stopped me in my tracks when I saw it was Johnny C) followed closely enough by Paul Pollock. I hoped that would be the last of them. Another guy then passed me who I recognised. I was not being lapped but rather it was the guy who had beaten me in a dip when I eased off coming to finish line in Dublin Seniors. I went after him but didn't have enough to stay with him
Crossed the line in 37.01 (which was called out by announcer also so I am not sure where the extra 30 sec came from on results)
Official results have me down as 123rd which was not the initial target but looking at the results (Guy 1 place ahead was same in Dublin Seniors and Liffey Valley rival 6 seconds ahead compared to 10 at Dublin Seniors) I don't think I could have done any better on the day.
Happy with the performance and great to have raced in it. Next up is Dublin Intermediates next week which was always the big target of the season so hopefully I can keep the consistency going there.0 -
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you're not still planning to run Waterford the week after the Intermediates, are you?
Yes
However this is end of the season for me, sessions and mileage have been scaled back and using the races as the stress stimulus. After Waterford it will be a couple of weeks easy running before the New Year when I start into heavy training again for the road season
It's not a target race simply a case of seeing where I am at after the winter training on the grass and also a mini club xmas party with the large number heading down.0 -
Monday 5 miles easy (8.27 min pace)
Tuesday Club Fartlek (1,2,3,2,1 min on/off)
A light week this week between recovering from Interclubs and Dublin Intermediates at the weekend. The good news is that despite feeling tired and the body sluggish monday they body didn't feel completely crocked like it did after the Dublin Seniors.
Tuesday was a club session . With Intermediates this weekend the plan was a light bit of fartlek, for me just a bit of very light quality after the weekend and few of the guys were coming back of the marathon so was a reintroduction to quality so worked quite well. 6 of us in total including davedanon
Up tempo was around marathon effort with the down sections at easy pace, loosened out the legs a little bit on the last minute but all in all did exactly what I needed to in between the two races.
Body felt better for it this morning to
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Myles Splitz wrote: »Monday 5 miles easy (8.27 min pace)
Tuesday Club Fartlek (1,2,3,2,1 min on/off)
A light week this week between recovering from Interclubs and Dublin Intermediates at the weekend. The good news is that despite feeling tired and the body sluggish monday they body didn't feel completely crocked like it did after the Dublin Seniors.
Tuesday was a club session . With Intermediates this weekend the plan was a light bit of fartlek, for me just a bit of very light quality after the weekend and few of the guys were coming back of the marathon so was a reintroduction to quality so worked quite well. 6 of us in total including davedanon
Up tempo was around marathon effort with the down sections at easy pace, loosened out the legs a little bit on the last minute but all in all did exactly what I needed to in between the two races.
Body felt better for it this morning to
Rather more than my marathon effort, I can tell you.0 -
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All I'll say is that you have a very different idea of "to keep the legs ticking over" in race week to me! Two sessions!!
I didn't use the Magness training sessions at all, but I think some of his ideas from his book about the different types of runners - and how to identify them - are interesting. Particularly what different runners do in race-week to feel 'ready' - and the types of sessions/long runs/etc that suit them.
I'm definitely more of a drastic-cut-back-week-of-a-race type of person, which from talking to a lot of people can make some feel a little flat, whereas it makes me a bit bouncier!
Best of luck on Sunday, lots of great training done.
Knew this was coming after our conversation on Sunday but this actually is a taper - No doubles, mileage cut back from 60 to 40 approx and the sessions were low volume (9 minutes total at MP with significant recoveries Tuesday, and 2 as opposed to 5-8 miles of tempo work)
Without a doubt I have gone into races tapered and done nothing for the week but easy runs and just felt I was working way too hard from the offset so I prefer long recoveries and low volume sessions at correct intensities. I definitely do feel bouncier after a decent session as long as it's not too long to take away from the race.
Last night's tempo felt nice and smooth and it was over before I got to the stage where I was having to really work which was ideal.0 -
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Myles Splitz wrote: »
Knew this was coming after our conversation on Sunday but this actually is a taper - No doubles, mileage cut back from 60 to 40 approx and the sessions were low volume (9 minutes total at MP with significant recoveries Tuesday, and 2 as opposed to 5-8 miles of tempo work)
Without a doubt I have gone into races tapered and done nothing for the week but easy runs and just felt I was working way too hard from the offset so I prefer long recoveries and low volume sessions at correct intensities. I definitely do feel bouncier after a decent session as long as it's not too long to take away from the race.
Last night's tempo felt nice and smooth and it was over before I got to the stage where I was having to really work which was ideal.
Hah! I knew there was talk somewhere of two sessions in a week. Here it is! Hope bumping the log is ok.
I appreciate the above exchange was in relation to a race week, but in general is it of any great benefit to have 2 sessions in every week in a training plan? Im looking around at plans atm. I have one which has say hills on one day and intervals a few days later. Im looking for an alternative and none of them have sessions on 2 days, so before I change Im wondering would I be shooting myself in the foot by ditching the 2 session a week idea.0 -
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Monday 4.9 miles recovery (8.43 min pace)
Tuesday 3.5 miles eays (7.41 min pace)
Wednesday7.4 miles easy (abandoned session)
Been a while since I have had a bad week but this seemed a good a time as any.Work and other commitments put a severe hamper on sleep last few days to the point where I am a bit of a walking zombie today.
A short Tuesday run was all I could get in but managed to get out with the newly formed lunch time run group in work. Alot of pretty talented lads back in the day trying to get back into the sport so despite my PB's not being in the same ballpark many of them are looking at me to lead charge in BHAA maybe next year :rolleyes:
Got off to a great start as I went over my ankle bad enough in first mile. Been sore last 2 days but improving and running not aggravating it so a luck escape it would seem.
This mornings session I knew I was wrecked but attempled the session anyway. On my favourite pre HM sessions (2 miles easy, 1 mile HM, 1 mile easy, 2 miles MP, 1 mile easy, 1 mile HM, 2 miles easy (10 total) ) but I knew I was not at the races and couldn't even hold one HM mile so pulled the plug at start of the MP section and just ran into work.
Should be grand with a decent sleep next two nights hopefully.
Also won't be having to learn the German for Marathon Debut next year as Berlin doesn't want me it seems
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Myles Splitz wrote: »Looking like I may opt for a hometown appearance.
echm, what about an earlier marathon
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Myles Splitz wrote: »Looking like I may opt for a hometown appearance.
Great. Nothing like a hometown athmosphere (just watch your nose before this one
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Myles Splitz wrote: »And the shoulder
Ha, yes ! How are you with training wrapped in cotton wool ??0 -
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