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Playing the Numbers game: Sub 5;10;17;36;60;80
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Belleek Woods 10km
Belfast last weekend was meant to be my 10k sub 38 attempt but that wasn't to be so decided that this one might do the trick, instead. Course looked favourable with a nice fast finish through Belleek Woods. This time yesterday I was still unsure as to whether I would make the start line, given the weather conditions, but got all the preparations done and set the alarm early to check traffic reports and make sure the race was still going ahead.
Woke an hour before the alarm went off and knowing there was no chance of getting back to sleep, I got up and checked the conditions of the roads and there was confirmation that the race was going ahead. After reading here about the poor communication issues with Clonakilty, it was nice to see the constant updates on facebook from the race organisers. Had the breakfast and got a nice wee boost when I saw the weather forecast for Ballina - perfect running conditions. Decided to hit the road to allow extra time in case of traffic delays due to floods.
Journey was smooth and uneventful and I was down in plenty of time so drove the course as far as where it entered the woods and was happy I had a good idea of what I was facing. Parked up and done a few laps of the new track in Ballina and also done a quick recce of the last 2km of the route which confirmed that it was a nice fast finish.
Was still a bit early for registration but headed there anyway and got registered and had a good chat with the organisers - I think they were well shocked that someone drove from Cavan to do the race. Got my number and was on my way. Got loads of time to do stretching and was feeling more prepared and ready to go that I had for any race before. That was until I noticed that everyone else had an ankle chip (except me that is!). Even that went smoothly as one of the ladies doing registration was walking about with a chip looking for me so was sorted straight away.
Race start went smoothly and I lined up on the front row. Seemed to be a few quick Sligo AC lads doing the race but hard to judge the depth of the field and there wasn't too many club vests in evidence. I was aware that I could be out on my own for a lot of this and thought I was prepared mentally for this. While waiting for the start was chatting to another runner but he said he would be happy just to get around. My plan was simple - run 3:48 the whole way around and see what else was there on the final 2km or so on the downhill.
Race went off and resisted the temptation to tear off and by about 400mtrs in could count 9 people ahead of me. Caught up with the guy who was happy to get around just before the 1k mark (3:43) and ran beside him for a while before I figured he had started too quick and was struggling so moved on and focused on the next runner, who was the leading lady. Knew this would be a tough km from the race profile and my recce of the route so just focused on closing the gap with the leading lady and was just on her shoulder when the 2km beeped for 4:03. Some quick maths told me I was 8 seconds down but wasn't worried as I knew this was the tough part of the course.
Passed the leading lady with ease about 2.5km in. I really didn't want to pass her as I knew it was open road with a huge gap to next runner but she seemed to be going backwards so I passed her and slowed down hoping she might try and latch on but that didn't work either so just headed on. Turned onto the main road shortly after and into a bit of a wind. 3rd km beeped at 3:51 and again was ok with that as knew it could easily be made up on the last few km. The next km or so was horrible as I could see the next runner about 400mtrs ahead and he was widening the gap and was looking strong. I was running slightly uphill and into a bit of a wind so was happy to see the turn off from the main road just before the 5km mark. I was, however, getting concerned that the effort into the wind had taken a lot out of me. I was starting to feel the hurt and was puffing hard. (3:53;3:56). Done some quick maths at the halfway mark which told me I was 24 seconds down on my sub 38 target but that was no big deal as the nice part of the course was still to come and I was still on for a PB even if sub 38 wasn't there.
It would be easy to make excuses about what happened next but that would be a complete cop out and I had 2 hours in the car on the way home to examine what went wrong. I went around in circles so it's best just to be completely honest. I bottled it big time - no excused, no injuries - it started to hurt a wee bit and I just threw in the towel. Simple as that, I passed the water table and when I went around the corner I just started walking. I couldn't give a crap that I had driven half way across the country for a race or that I was in 7th place and was actually doing ok. It started to hurt a bit and I just gave up - allowed self doubt to flood in and started feeling sorry for myself.
Thankfully I heard another runner coming at some point and decided to latch onto them once they were about 10 metres ahead of me. Managed to latch onto them until the last km but was not in a good head place and it was just sheer frustration that kept me going to the 9k mark. (4:18;3:49;3:54;4:04)
As we hit the 9k mark the guy ahead sped up a bit and I'd love to give a happy ending and say that I gritted my teeth and reeled him in or that I gave him a great battle and he just pipped me to the finish line with a powerful kick but I stayed with him until about 300mtrs to go and when he kicked for home, I started to feel sorry for myself again and just let him have it. He finished well ahead of me and I was just relieved to cross the line - disgusted to see 39:35 but as has often been said about this sport - you get out what you put in. I got what I deserved from this race!
I done a quick jog back to the car and changed the gear - couldn't even face going back to the hall. I drove 100miles just to lie down the minute the going got tough so decided to leg it home and put up the Christmas tree with the kids. Was in Longford before I turned on the radio in the car as I was having too good a time wallowing!!
Anyhow, it's done now and there are no excuses. The weather was perfect, my training had been good and the body was fresh and raring to go. The race was really well organised and could not be faulted in any way. Yes, it was tough running out on my own but it still doesn't excuse the complete capitulation.
I was weighing up my options (including taking up chess
) and I am determined to put this right - I have a sub 38 10km in me and I will keep doing them until I hit that target and beyond until I get it right.
Will let the dust settle and come up with a target race(s) with coach in the next few days.
Onwards and upwards!
Weekly total: 26 miles0 -
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Saturday 12th Dec: 8 miles with 4 @ tempo (6:45-6:55)
Original plan was to get up early this morning, have breakfast and then out the door as had loads of jobs planned for me today. The plan changed the minute I looked out the window to a surprise winter wonderland with plenty of snow lying on the ground.
It was still snowing when I finished the breakfast so decided to hold off on the run until the conditions improved. The temperatures never got above 2 degrees all day and with the wind chill it felt even colder.
Eventually got out after lunch but the footpaths were still a mess with slush that was starting to freeze so no alternative to do 32 laps of the pitch. Got a puncture on the way down to the pitch which I had to get fixed as the car has no spare tyre. Ended up needing two new tyres so that took an hour - got some fair strange looks sitting in my running gear in the garage.
Was going to take this as an excuse not to run but knew it would annoy me so went back to the pitch to see one corner completely flooded and the only way around the flood was to slow down and go as wide around it as possible - figured this after running through a shallow bit on the first lap and the icy cold water was coming in over the top of my runner. I knew this would make the quicker miles tricky but it was the only way I could get this done and by now pure stubborness had kicked in.
Done two miles warm up (8:14;8:15) before doing a few stretches and getting rid of a few layers.
Made the decision not to look at the watch as the slowing down for the corner was going to disrupt the pace. Managed to resist the temptation to check the watch and the pace was consistent and after 5 or 6 laps i had found the best way to take the corner and it was disrupting my stride less. My knee felt a wee bit sore over the last half mile so decided to reverse the direction for the cool down and knee was fine.
Splits for tempo bit were (6:40;6:41;6:40;6:43) so happy out with that and the consistent pace.
Done a 2 mile cool down run (8:04;8:07) before headed home to a nice warm shower and to dry the runners beside the fire.0 -
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Sunday 13th Dec: 10.4 miles LSR @ 9:29 avg pace
Simply put this was the most miserable run I can ever recall.
It was only 1 degree when I was heading out and I dressed for the cold but not the wet. Had some running tights that I rarely use but it was so cold I decided to use them - I also wore a long sleeve top that's nice and cosy but have never used it in the wet.
Had arranged to do this with my usual running buddy and straight away we were struggling for a route. Our usual forest was inaccessible due to flooding and the footpaths/ roads were still frozen. We decided to try a different forest a bit further away that is on higher ground. It's quite hilly and a loop is just shy of 3 miles so was going to be 4 laps to do the planned 12 miles.
Half a mile in I was soaked to the bone and was regretting the running tights as they were really annoying me. Once they got wet they felt like a ton weight. My top, I also discovered, was not waterproof and I was soaked to the skin. Shortly into the run I went through a deep puddle and my feet were saturated too.
It turned into a fairly miserable run after that and the hills were zapping my energy levels - we also started talking about food - breakfast rolls in particular and hot coffee. That really didn't help either!! So when the chance came to head back to the car just after 10 miles I leaped on it.
Glad I got back to the car as I was shaking with the cold at this stage. Was never a relieved to get in the door after a run and with some difficulty I peeled off my tights (I never thought that I would have occasion to type that sentence:D) and headed for the shower. I spent a good 20 minutes under the hot water before I had feeling back in most parts.
Mrs BinB had a steaming bowl of stew ready for me and I started to feel normal after that.
Total weekly mileage: 40 miles0 -
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:eek: crikey, hope he's ok! that looked like a tough session on Tuesday, nice work.
He was grand thanks - a few paper stitches and he was sorted. He has a great adventure to talk about at school tomorrow!
Yes Tuesday was a toughie - I wouldn't recommend a session after mulled wine (just in case you were thinking of it) 0 -
Back in Black wrote: »He was grand thanks - a few paper stitches and he was sorted. He has a great adventure to talk about at school tomorrow!
Yes Tuesday was a toughie - I wouldn't recommend a session after mulled wine (just in case you were thinking of it)
oh good
who me?? I don't know what you mean :cool:
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Monday: 3 miles easy including GOAL mile (5:24)
Very last minute decision to do this as all I had planned for Monday was a 20 min recovery run. Headed over to our rival clubs track for this yesterday evening not really knowing what to expect. Myself and a few of the lads from the club have been talking a fair bit about doing a mile race so it seemed like a good opportunity to set a time to beat next year as none of us had ever raced a mile.
In the end it was just myself and my usual running buddy from the club that headed over. There wasn't many at the track when we got there at 6:45 (event was down to start at 7) and we got a fairly bemused reception when they heard we had traveled 20 mile to do the run. We were then asked, after giving our donations, whether we were going to walk or jog it.:eek::D
I was going to take this as a sign to quit our madness and head off for a recovery run home but decided to do a few laps of the track as we were there anyway. By this stage there was about 50-60 people on the track doing the mile - most walking but a few jogging - there was also a game of football going on in one corner!
Soon after we started doing a few laps, one of the organisers asked us if we would hang around as there were a few of the clubs seniors & masters coming down to race the mile! We couldn't go now as it felt like there was a wee challenge being laid down. :cool:
We kept warm doing a few more laps while the other lads done their warm up. I was hoping that we would wait until the other groups had done their mile and the track cleared a bit before we raced but the majority wanted to go there and then. By this stage there was nearly 100 people on track and most in lanes 1 & 2 so it would be an interesting race. The track is 300metres - which would become important later on
!
There was six of us in all lined up and I spotted a lad that I've been getting closer and closer to on the track over the last few 3,000mtrs I've done so decided I was going to go with him and try to hang on. I never saw him again until the end of the race - he finished about 9/10 seconds back from me.
We lined up in lanes 3 and 4 and were sent off. After 100mtrs I realised I was way out on my own and when the first 300mtrs was done in 52seconds (mostly in lane 3 too) I realised I had shot off way too quick. I was eventually passed after about 400mtrs - I was in lane 4 weaving through traffic and he somehow found a gap in lane 1 and was off before I could react - I tried to follow but was in a world of suffering.
Spent the next few laps just grinding it out and weaving in and out - thankfully about 70% of people now realised there was a race on and had vacated lane 1. There were still a few kids running in lane 1 and it was difficult to judge my own pace as they were speeding up in short bursts and a few times I did increase speed just to drop. It was also impossible to know where the rest of the field were behind me.
Was no longer checking the watch (mainly as it took such an effort to see it in the floodlights) and realised somewhere between laps 3 and 4 that I had lost count of the laps. Thought I had 400mtrs left when I crossed the start line the next time and was deciding to work through the pain and ramp the speed up as the lead guy was starting to increase his lead on me to about 60mtrs. It was only when he stopped 100mtrs on that I realised that I had done a mile and it was over! Stopped the watch at 5:24 and 1.09 miles! and was in a complete heap but happy enough to finish second.
In many ways it was a bizzare experience given the traffic, losing count of the laps and not having splits feedback - simple maths does tell me the first 300mtrs was way too hot though. Still it was a useful experience and I got a feel for the pain of a 1 mile race. Can't wait to do it properly again sometime soon!!0 -
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BeepBeep67 wrote: »Just catching up on the log, how do you feel you are progressing, targetting speed or endurance?
Had similar PB's (master's) myself a few years ago and have gone, 4:57/9:51/16:52/36:00/59:45/1:20:29, so 2 more to hit!
For me focusing on endurance / tempo work really helped across the ranges and has also enabled me to stay injury free.
What's your 1st target race for 2016?
Best of luck with the training
Thanks BB and good questions. I'd like to think I'd get near those times in the next 18 months - Wish I had your speed or talent for the sport!
I'm very happy with how I'm progressing. While it may not be fully reflected in my race results, 2015 has been a good running year for me. Endurance was something that was a big weakness in my training but since Myles has come on board my endurance has improved significantly.
At the minute I'm just base building - So a fair bit of tempo and steady work in the plan. That's another huge benefit of having someone that knows what they are doing drawing up a plan and "touches wood" I've had no significant injuries in 2015 (I'm not counting spraining my ankle playing football with my brother as a significant injury).
I haven't nailed down race plans just yet but in my head the plan is to focus on 1 mile to 3k for the first 3 months of the year. So I guess the focus will be on speed. I also plan on getting better and more disciplined at S&C work for 2016. County T&F Masters is usually in early March and I would like to be in the medals and very close to 10:00 for that. Would like to do some 3ks in the build up to that - ALSAA series might tie in nicely along with County Spring League.
Itching for a proper crack at a mile too and again ALSAA in February might be a good one to hit.
After that the plan would be to hit 5k to 10k up to mid year and then second half of year target the half marathon.0 -
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Friday 25th Dec: Rest Spent the day eating and drinking!
Saturday 26th Dec: Rest - see above
Sunday 27th Dec: 10 mile easy @ 8:31 avg pace
Was travelling down to Kerry early so knew my only opportunity to get a run done would to be get up early and get out. Thankfully the weather was nice and mild so no issue getting out. However, given that a lot of roads were flooded and it was still dark, I had to stick to the footpaths around town. Not the most exciting of routes and a lot of doubling back but was happy to get this done. Pace was nice and comfortable and legs were fresh as daisies (not surprising given the amount of rest days lately :pac:)
Weekly Total: 26.3 mile
Monday 28th Dec: Rest I had intended to get out but was literally left holding the baby(s) as was informed that I was minding 4 kids for the evening (all under 6) so running was not an option.
Tuesday 29th Dec: 7. 2 miles @ 8:35 pace
Another early start as we were leaving Kerry early to outrun the approaching storm. Done this around the empty streets of Listowel starting at 7 am. I picked a route I hadn't run before which kept it interesting and was happy just ticking the miles off at a handy pace.0 -
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Month|2013|2014|2015
January|57|177.2|181.18
February|78|87|166.4
March|87.45|148.25|135.5
April|125.7|120.5|172.95
May|117|94.45|167.25
June|105|144.5|130.43
July|125.5|182.5|174.06
August|125.5|182.6|200
September|112.5|140.5|62.8
October|160.5|142|78.15
November|148|88.5|166.25
December|144.5|145.88|146.5
Total|1386.65|1653.88|1781.47
So another year done and dusted. I had hoped to hit the 2,000 mile mark and probably would have if I hadn't missed so much during September and October.
Highlights of the year were:
5k PB of 17:48, breaking 1:30 for the half in Bohermeen and winning masters category gold for 3,000mtrs at county track and field and helping club to win county road championship (while getting lost in my race).
Lowlights were not making significant inroads into my 10k time and missing the cross-country season for the club.
Happy New Year!
Loving forward to 2016 and loads of PBs all around.0 -
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Certainly didn't look like there was much dry land in Cavan yesterday, that sounds like a tough course and day out. Good on you for not giving in.
Ha we have doubled the amount of lakes in the last few weeks (as if we didn't have enough to start with). Even public transport has been badly hit - one poor woman had to run home from Dublin Christmas Eve it was so bad
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Wednesday 6th Jan: Rest
I had a progression run in the plan and had hoped to do it early but footpaths were very icy so thought better of doing that. Then planned to do it with 2 of the lads from the club after circuits class but the heavens opened and it was fairly wild and windy so when the 2 other lads bailed out, I decided to do likewise:o. Still got circuits done so all was not lost and Friday was down as a rest day so will just swop it to Wednesday.
Thursday 7th Jan: 7 mile progression run
Plan had me down for 3 easy, 2 @ steady, 2 @7:20.
Went out this evening with my usual running buddy. It was freezing hard and footpaths were a bit slippy in places but dead calm and didn't feel too cold. I enjoyed this and felt I hit the effort levels pretty much bang on. 2nd last mile had a long 400mtr drag that made it look slower than it was. Body felt ok as well - a wee bit of residual tiredness in the legs from the cross country but nothing major.
Actual paces were - 9:13;8:57;8:14;7:38;7:45;7:29;7:07 - not bang on the money pace wise but not exactly TbLesque in terms of missing the pace completely either
Also managed to complete day 6 of 30 day S&C challenge too so not a bad day's work. 0 -
Back in Black wrote: »
Also managed to complete day 6 of 30 day S&C challenge too so not a bad day's work.
where you get this?? (I can recall asking a similar question last year :rolleyes:)0 -
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