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Are those my feet?
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Mr. Guappa wrote: »
And then there is the small matter of this! First off, I'm truly honoured to have been asked, so thanks very much to ariana' for deeming me worthy! Very big shoes to fill! It's a testament to the great job that she, Kellygirl and skyblue46 did last year that I had so many willing and capable candidates to assist me, but I'm delighted that Huzzah! and ReeReeG agreed to come on board. With those two looking out for them, the 2019 novices will be in great hands. I won't lie, it's a daunting task, but having gained so much from this forum, I'm thrilled to be in a position to give something back. Excited, but nervous!
I'm delighted you took it up. I have no doubt you and your well chosen sidekicks will do an absolutely super job! I hope you enjoy the experience of being involved from a different angle this year - it's very rewarding. It's very exciting to see the thread back up and running again, you're off to a great start already
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Cheers - time will tell on both counts I guessYou’ll be great - a brilliant mentor.
Hope the race goes really well next weekend.
Course is not the worst, but gently undulating throughout, plenty long drags and a finishing mile plus that is always into a headwind anytime I run there. Had a look at last years results, 300 runners and plenty in and around the 45-46 mark, so hopefully that will help!I really think you could surprise yourself on Sunday and get more than a slight PB. You've had your second highest mileage month, so the fitness isn't lost after the setback, maaaaybe some sharpness but I dunno. What's the course profile like??
Cheers A - Hopefully Spurs to the business in Amsterdam! My general approach is to take it handy to start and pick up the pace later, but my best 5k did come when I went out hard. I might just go out hard this time as I've no real expectations, so if I fall to pieces, well, what about it.Best of luck with the Mentor role A, you'll do a great job.
Good luck with the 10k on Sunday, back yourself, you've a load of great training behind you with great endurance built up. Don't worry about the lack of sessions.
I would say, put yourself on pace for a PB for the first 3 or 4 kms and see how you're feeling then, you can always dial it back slightly if it's feeling too quick.
Cheers for the double vote of confidence T!Best of luck with the Mentored Novice thread, you will do a great job with it.
Similar to the others I think you will run a cracker in the 10K at the weekend, back yourself.
Thanks very much J!Wubble Wubble wrote: »The very best of luck A. I'm sure you'll do a fine job.
Cheers L, looking forward to both challenges!Applegirl26 wrote: »Best of luck with leading the novices A and good luck with the race!
Thanks! The reports from Limerick and Belfast over the weekend really got my marathon juices flowing again, and now with the thread up it's after ratcheting up a whole other level. It's fun so far (one day!) seeing it from the other side this year, but ask me again in 6 months! :pac:I'm delighted you took it up. I have no doubt you and your well chosen sidekicks will do an absolutely super job! I hope you enjoy the experience of being involved from a different angle this year - it's very rewarding. It's very exciting to see the thread back up and running again, you're off to a great start already0 -
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6th May - 12th May
Monday: 1 hour 45 mins easy, 10.43 miles at 10:24/mile
As mentioned last week, this was pushed back from Sunday. Not ideal pushing the long run into the Monday of race week, but no biggie. Felt great heading out, and loved this run.
Tuesday: 40 mins very easy (3.64 miles @ 11:01)
Bit of a taper this week, so knocked the usual hour back to 40 mins.
Wednesday:
Rest
Thursday: 5 × 1 min @ VO2 max, 2 min recoveries
The popular pre-race sharpener makes a welcome return. Reduced it by a rep as I was a day later doing this than I'd ideally like. Hit and miss with the paces (6:53-6:45) but there or thereabouts for all of them. Felt the session achieved its purpose anyway. A nice confidence builder.
Friday: 45 mins very easy (4:09 miles @ 11:00)
A nice Friday evening trot.
Saturday: 20 mins very easy, plus a few strides (2.33 miles)
Hamstring was sore Saturday morning, so I was fearful of a reoccurrence of the injury from March. Felt tight all the way around this run, so kept the strides very, very conservative. Looks like the run loosened out whatever was up with the hamstring anyway, as it was fine afterwards, and all good the following morning too.
Sunday: Clonmel AC 10km race
I'd decided during the week that I was going to give this everything I had, which meant attacking that 45 minute mark. The advice of so many here to back myself convinced me to go for it. The plan was to take the first 3 miles at 7:20 pace, then up it towards 7:00 for the final 3.2 odd miles. I'd built a little time buffer into that, and if I was under serious pressure after 3 miles I'd let the 45 min target go until another day.
After a gentle 15 minute warm-up I was all set. Looking back, the weather was way too hot to be PB hunting, but I didn't care.
Miles 1-3: 7:16, 7:21, 7:22
Pace felt nice and sedate in the very early going, but the watch told me I was going just as I wanted. The effort levels soon increased, and I was soon working reasonably hard. When I thought of it I tried to concentrate on breathing, keeping the head up, and keeping the course as short as possible, without resorting to using footpaths. Pretty much right on target through 3 miles, and feeling not too bad, and quite determined, I pushed on with the sub 45 plan.
Miles 4-6.2: 7:17, 7:06, 7:06 6:38
I found myself a bit isolated during the 4th mile, effort had definitely increased, but time for that mile didn't reflect this. I considered bailing on the 45 minute target, but my calculations at the 6k marker let me know it was well within reach, if I could just lift it again. Lift it again? I was working so hard here, it was horrible! Knuckled down again anyway, and went through a phase of reeling in and passing target after target. I was breathing so heavy now and again briefly considered settling for 45:xx, but quickly got over that. The faster you go the sooner this will be over. 5th mile beeped at 7:06 and my calculations at 8k told me me I was still a fraction outside the the 45 minute mark. Just sustain this pace for the remainder and I'll get it. Easier said than done though. I'd managed to pull in behind a guy at this stage, and apologies to him for taking a tow for so long but I didn't have the strength to pull past him. My heart felt like it was going to explode, my legs felt weak as hell, but still the watch showed 7:0x. Remember thinking around here that I need to do more shorter races to get used to this pain. Even passing a 400m to go sign I didn't know if I'd make the finish, saw the last corner approaching and thought please let the finish be just around the corner. 44:40 on the clock as I rounded the corner, knew I had it then! Drove for the line and crossed in a chip time of 44:50.
I was too wrecked to enjoy it in the immediate aftermath. A photo of me at that last corner confirms my suspicion that I wringed every last second I could out of myself today - it's a ridiculously unflattering snap, I look demented! After a few chats and sandwiches I went for a cool down, and it was only then that the sense of satisfaction came over me. I'm thrilled with that result, goes to show what can be achieved with lots and lots of easy miles!0 -
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Bit of catching up to do here. Thanks to everyone for the 10k comments, I'm still chuffed with that one!
13th May - 19th May
Monday: recovery run, 3.40 miles at 11:11/mile
A gentle recovery run after the 10k exertions of the previous day.
Tuesday: 40 mins very easy (3.93 miles @ 10:57)
More recovery miles. Calf felt a bit tight so was mindful of not doing too much. There was a local 8km race coming up on the Friday night, which originally I had no intention of doing, but now I was beginning to consider it. Decided I'd do it if the calf cleared up.
Wednesday:
Rest
Thursday: 45 mins very easy (4.08 miles @ 11:10)
More gentle stuff. Calf felt fine, so that was the green light for Friday's race. Doing back-to-back races would be a new one for me, but I'd see how it went.
Friday: Poulmucka 8km - 35:58
I was really pleased with this time. I'd ran the same race last year in 38:07, so nice to get a substantial improvement on tired legs. Last year there was outdoor music and food afterwards, but poor weather meant those festivities had to be moved indoors this year, which was a pity. Got nicely soaked on my warm-up and cool-down, but the rain held off for the race itself thankfully.
From last year, I knew to expect a hilly route, with the worst of the hills coming in the third mile. I went with a plan of taking it handy for the first two miles, getting through the third, then picking up the pace over the closing two miles if I could. The legs felt very dead over the first two miles, and I was passed by a good few runners through this section. Kept the pace in check, although I felt myself slowing a bit too much, perhaps saving something subconsciously for the hill ahead. First two miles clocked at 7:18 and 7:10.
Hit the third mile and made it up the hill in one piece. It was tough going, but I was passing people now and not being passed myself. Took on board some water at the top, and once I'd regrouped after the hill I felt like I was finally hitting my stride. There was a 5km walk/race running simultaneously (they had started at our 3k mark) and I was now coming onto the walkers, which was a bit of a hindrance. They were walking two and three abreast on narrow country roads, and on whichever side took their fancy, so it meant a little bit of weaving and praying they didn't make any sudden movements that landed me in the ditch. Through miles 3 and 4 in 7:48 and 7:18.
Into the last mile and tried to lift the effort again. I was still passing the odd 8km runner, as well as 5km participants too. Although annoying, they were a target at least, which helped keep the focus. Back onto the main road and I was really pushing now. The last couple of hundred metres were a lovely downhill and I clocked 6:48 average pace for the last 0.94 of a mile.
Really pleased with this in the end. I didn't put forth anything like the effort of the previous Sunday, so I was happy that I was able to finish strong. I had gone in with a 36:30 aim, so I beat that nicely.
Saturday: 20 mins recovery (1.96 miles @ 11:15)
A short early morning recovery run as we were flying out to Lanzarote that afternoon.
Sunday:
Rest, and a bit of scouting potential running locations
20th May - 26th May
Monday: 65 mins very easy (5.79 miles @ 11:14)
A nice run along the paths by the seafront in Puerto del Carmen. Plenty of people out and about running the same paths. There was an Ironman coming up at the weekend, so lots of setting up being done from that, and lots of triathlon looking types out and about.
Tuesday: 75 mins very easy (6.72 miles @ 11:28)
Kellygirl had spotted my location on strava and pointed me in the direction of a trail run over to Puerto Calero. It was great advice. I followed her directions and found myself on the trail easily enough. It was a lovely route and really enjoyable. I can see why people get into trail running, it's very different to road running. I made plenty of pit stops to take photos, and it was so intersting to see what the island looks like outside of the resort towns. This was the running highlight of the holiday - thanks K!
Wednesday:
Rest - calves were pretty sore from the day before. I had wanted to bring the foam roller on holidays, but I was over-ruled :rolleyes:
Thursday: 40 mins very easy (3.7 miles @ 11:06)
Had a short window before a day trip so got in a few very easy miles back on the seafront. Calves felt better after than before.
Friday: 90 mins easy (8.77 miles @ 10:24)
I knew if I continued on past where I ran on Monday that it would take me out to the airport. Typically, this was the hottest day of the week. The running path goes right under the flight path as the planes come into land - it really is an awesome sight. Took a 5-minute break to take some photos out there, which re-energised me for the return leg back to the house. Very pleased with the mileage I managed to get in for the week over there - lots of cross-training too between walking and larking about in the pool.
Saturday:
Rest - and travelling home
Sunday: 60 mins very easy (5.52 miles @ 11:05)
Back in Ireland and back on one of my bread and butter loops. Felt very appreciative of the greenery we have around us in this country.
I've a few races earmarked for the next eight weeks, taking me up to the start of DCM training. First up is a 5km race tomorrow night - this will give me a benchmark for the next few weeks as I've another couple of 5k's on the schedule.0 -
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