Mon: 40 mins easy aquajogging
Tue: Day off
Wed: 1 hr in pool with pyramid workout to 80secs
Thu: 8 miles, 54:08
Fri: 6 miles w/ 3 x ~200m strides, 41:24
Sat: 3 mile w/u, 10 mile race, 5.5 mile c/d
Sun: 6.25 miles, no time.
Total: 4 runs, 38.75 miles
Couldn't bring myself to blog about the race for a few days as I stank the place out. Went into the race with the realistic goal of PR'ing (56:12) and the optimistic goal of breaking 55 mins. The PR was set during the first 10 miles of the half 'thon I ran last year and workouts etc have been going similar bar the few days in the pool. I also knew based on the race last year (22nd in 57:31) and from the 5 miler in July that those times would put me in the top 20. Got off the line well but after about 400 yards I was trying to settle into my pace but just had wave after wave of people pass me and was thrown a little by it. Couldn't settle as I kept trying to latch onto groups but nothing doing. Legs felt flat from the get-go and guys were just going away from me. Hit the mile in 5:14 which is about where I'd planned on being so tried to calm down and tell myself they'd come back to me later. Was still having a hard time getting into my running though. Ran the 2nd mile mark in 5:38, so tried to pick up the tempo slightly to get onto 5:30s but could tell I was on for a rough day. Missed the 3 mile mark due to some fat dude blocking the sign, but hit the 4 mile with an 11:37 for the previous 2 miles. It was into the wind for the 4th mile, but ouch. Not good and struggling at this point. Right around this point a group came up on me so made sure to just latch on and tuck in. Managed to stay with them for the 5th mile in 5:35 giving me a half way split of 28:07. I told myself that if I got a 2nd wind etc that a PR at least was still on but was dropped from the group around this point and basically knew I was lying to myself. I held it together for a 5:36 on the 6th mile which was a gradual downhill but around 6.5 we hit the hills and I was done. 5:56 for the 7th mile, 5:54 for the 8th, and 5:56 for 9 and 10 and a finishing time of 57:30. Not pretty.
I've had a hard time putting my finger on where it went wrong. Given the legs felt dead from the get-go I think the resistance of the water in the pool may have fatigued the legs more than I thought. Additionally I was out maybe 10 seconds too quick over the first mile due to panicking slightly about the numbers that passed me early on instead of running my own race; this on top of the fact that I didn't feel good led to me gassing it on the 2nd half. On the brightside, even when totally spent on the last 4 miles I was able to run marathon pace, so I at least somewhat created a feeling no doubt similar to what the last 6 is going to feel like in October. Also my interpretation of where I should have been was correct. The guy who finished one place behind me in the 5 mile race in July finished 20th in 56:09. So on a better day I know where I'm at.
The shins have been ok since. I've been working them and the left has improved a lot. Since this is the one I had most of the stress fractures in I'm happy about this, but the right needs a lot of work as it's still pretty tight. But overall I'm happy enough to get back into running normally again this week. Just need to get some life back in the legs and stay focused on the goal for October.
Showing posts with label Adidas race series. Show all posts
Showing posts with label Adidas race series. Show all posts
Sunday, August 22, 2010
Sunday, August 15, 2010
Week in Review
Fri: 40 mins aquajog + Gym
Sat: 8 miles, 54:20; avg HR = 151
Sun: 19 miles, 130:18; avg HR = 155
Weeks total: 4 runs, 51 miles, + 80 mins in pool
Got in the pool on Friday as planned despite the shins feeling great all day, 'cos I'm like all smart and shit. Glad I did too because come the run on Saturday they were feeling pretty tight. Sunday didn't start out too much better, with both shins very tight early on. After about an hour they did loosen up and felt good by the end, but still not happy that it's not nipped in the bud yet. So getting back in the pool for the next 2 days, and not running until Thursday. Still happy that it's not a bone-related issue, but know that if I continue to push it it won't be too long until it does become one. Pleased with the fitness levels though, and the 10 mile race in the Phoenix Park next Saturday should give me a good indication of where I'm at.
Sat: 8 miles, 54:20; avg HR = 151
Sun: 19 miles, 130:18; avg HR = 155
Weeks total: 4 runs, 51 miles, + 80 mins in pool
Got in the pool on Friday as planned despite the shins feeling great all day, 'cos I'm like all smart and shit. Glad I did too because come the run on Saturday they were feeling pretty tight. Sunday didn't start out too much better, with both shins very tight early on. After about an hour they did loosen up and felt good by the end, but still not happy that it's not nipped in the bud yet. So getting back in the pool for the next 2 days, and not running until Thursday. Still happy that it's not a bone-related issue, but know that if I continue to push it it won't be too long until it does become one. Pleased with the fitness levels though, and the 10 mile race in the Phoenix Park next Saturday should give me a good indication of where I'm at.
Saturday, July 17, 2010
Umm what just happened?
Thu: 8 miles w/ 3 x ~200-250m strides mixed in, 53:31; some light core
Fri: 6 miles, 42:50
Sat: 3 mile w/u, 20:48; 5 mile race, 26:06; 5 mile c/d, 39:02; 1.5 mile jog to bus ~15 mins.
Difficult to explain this race, came in having done pretty much the same training/times in tempo's as I did prior to the same race last year (27:28). About the only differences this time around were that a) I wore flats this year, and b) it was less humid. Aside from that I have no idea how I just ran that time. Definitely think the mile markers were off (not a chance I ran 4:37 to open, even if it was downhill). In terms of how the race felt, I got out steady, in and around 25th place or so. Following the downhill stretch I was a little isolated, but once we turned up the hill around 1.5 miles and into the wind I started to pull in some of the guys in front of me. Pushed up the hill and hit the 2nd mile in ~5:27. 3rd mile was all uphill and into the wind so just tucked in and felt I recovered somewhat (5:43 - think this was a bit long but not by much). Pushed on the 4th mile as the group Enda was in was about 10secs in front of me. Passed through the 4th mile in 4:57 (again, don't think this is right) and closed pretty strong, although the watch said 5:20 for the last one. Felt pretty strong the whole way round, didn't really have a bad patch, although tucking in the 3rd mile allowed me to regather and finish strong. Very pleased and very very surprised with the time, although it seems everyone had a big improvement on last year (top 5 all under 24 vs. winning time of 24:14 last year), so maybe the conditions were a lot more favourable.
Got in a nice easy cooldown despite the onset of a downpour midway through. Happy with the day's work I was getting the shuttle bus back to town afterwards, but after moving a grand total of 25 yards in 20 mins decided to run out of the park despite the rain for the extra 1.5 miles at the end.
After that run and the birthday during the week, I think I deserve a couple of pints tonight. Happy days!
Fri: 6 miles, 42:50
Sat: 3 mile w/u, 20:48; 5 mile race, 26:06; 5 mile c/d, 39:02; 1.5 mile jog to bus ~15 mins.
Difficult to explain this race, came in having done pretty much the same training/times in tempo's as I did prior to the same race last year (27:28). About the only differences this time around were that a) I wore flats this year, and b) it was less humid. Aside from that I have no idea how I just ran that time. Definitely think the mile markers were off (not a chance I ran 4:37 to open, even if it was downhill). In terms of how the race felt, I got out steady, in and around 25th place or so. Following the downhill stretch I was a little isolated, but once we turned up the hill around 1.5 miles and into the wind I started to pull in some of the guys in front of me. Pushed up the hill and hit the 2nd mile in ~5:27. 3rd mile was all uphill and into the wind so just tucked in and felt I recovered somewhat (5:43 - think this was a bit long but not by much). Pushed on the 4th mile as the group Enda was in was about 10secs in front of me. Passed through the 4th mile in 4:57 (again, don't think this is right) and closed pretty strong, although the watch said 5:20 for the last one. Felt pretty strong the whole way round, didn't really have a bad patch, although tucking in the 3rd mile allowed me to regather and finish strong. Very pleased and very very surprised with the time, although it seems everyone had a big improvement on last year (top 5 all under 24 vs. winning time of 24:14 last year), so maybe the conditions were a lot more favourable.
Got in a nice easy cooldown despite the onset of a downpour midway through. Happy with the day's work I was getting the shuttle bus back to town afterwards, but after moving a grand total of 25 yards in 20 mins decided to run out of the park despite the rain for the extra 1.5 miles at the end.
After that run and the birthday during the week, I think I deserve a couple of pints tonight. Happy days!
Tuesday, April 20, 2010
Back in action
Long time no see.
Today marked the first day I was allowed to do a complete run without having to take 'walking breaks'. I have been working off the Sardella progressive walk/run plan for the past 2 months or so and have made sufficient progress that I'm now upto a half hour complete run every other day. Not exactly anything to write home about but progress none the less.
Have already signed up for the adidas race series this summer and also the Dublin marathon. The marathon is more out of hope than expectation, but its nice to have the goal to aim for.
There are a couple of road races in the immediate few weeks that are tempting to take part in. Mightn't sound like the smartest plan in the world, and being honest, its not. But I'm also keen to find a balance between doing what's right and what's fun. The first is a 10k & half-marathon in the hometown of Dundalk on May 5th. Definitely considering the 10k as a fun run to show support, and then on the 18th there is an 8k here in Dublin to raise money for Unicef.
As for the CML, things are progressing well. The blood counts have improved nicely since beginning the treatment 2 months ago, and side effects have been negligible/non-existant. Having another bone-marrow biopsy on the 11th, which will give a better indication of how things are going.
Of more immediate importance is the fact that flights for the brother's stag weekend have been cancelled, leaving plans in tatters, and also getting my new tattoo on Thursday. Fun times.
Today marked the first day I was allowed to do a complete run without having to take 'walking breaks'. I have been working off the Sardella progressive walk/run plan for the past 2 months or so and have made sufficient progress that I'm now upto a half hour complete run every other day. Not exactly anything to write home about but progress none the less.
Have already signed up for the adidas race series this summer and also the Dublin marathon. The marathon is more out of hope than expectation, but its nice to have the goal to aim for.
There are a couple of road races in the immediate few weeks that are tempting to take part in. Mightn't sound like the smartest plan in the world, and being honest, its not. But I'm also keen to find a balance between doing what's right and what's fun. The first is a 10k & half-marathon in the hometown of Dundalk on May 5th. Definitely considering the 10k as a fun run to show support, and then on the 18th there is an 8k here in Dublin to raise money for Unicef.
As for the CML, things are progressing well. The blood counts have improved nicely since beginning the treatment 2 months ago, and side effects have been negligible/non-existant. Having another bone-marrow biopsy on the 11th, which will give a better indication of how things are going.
Of more immediate importance is the fact that flights for the brother's stag weekend have been cancelled, leaving plans in tatters, and also getting my new tattoo on Thursday. Fun times.
Saturday, September 26, 2009
Happy days
3 mile w/u
13.1 miles, 74:13
2 mile c/d
Conditions were pretty much perfect for this and after waking up knew I was feeling good. The foot felt good prior to the race, and I was looking to run about 75 mins (5:43 pace).
Splits: 5:26, 5:36, 5:27, 5:52, 5:42 (28:04 5 mile), 5:30, 5:31, 5:42, 5:45, 5:38 (56:12 10 mile), 5:48, 5:58, 5:38 + 36secs.
I had a feeling I might have been out a bit too quick when I was 3rd after about 400m. Given that I'd finished ~25th in the first 2 races of the series I backed off a little. After about 2 miles, a group was forming but given my splits I decided to let them go. Mistake as I ended up running the rest of the race alone about 10secs behind this group. Think the 3 mile mark was 10secs too early as I was running consistently. Had a bit of a panic at the fact that I was running quite a bit quicker than planned, but was feeling good and trying to get back in contact. The course for the first 7 miles was quick, with the 8th mile the first one uphill. Was glad to see I was still on pace up the hill. Passed through the 10 mile mark 1:20 faster than I ran in the race 6 weeks ago and knew I was on a good one. The 11th mile was uphill again, and was happy to keep relatively on pace. I paid for this big time on the 12th mile. I rigged badly, and was convinced I was going to see about 6:30. Really died and was struggling for 400-500mtrs, but recovered a little, and got a lift going into the last mile seeing that I'd still broken 6 mins. Ran strong in, but felt like absolute toast at the finish.
Ended up in 13th place with €50 of vouchers in prize money. Delighted with the day as a whole, Spurs are 2-0 up as I type, all looks rosy except for the fact that right now my foot hurts quite a lot. Thanks to Jokin, I'm pretty sure its peroneal tendonitis. Glad to feel confidant in what it is. Now I just have to get it sorted.
Saturday, August 15, 2009
Somewhere between satisfied and pleased
3 mile w/u
10 mile race, 57:33 (5:33, 5:38, 6:00, 5:58, 11:32 for 5 & 6, 5:40, 5:57, 5:54, 5:18)
6.5 mile c/d
Where to start? If you'd told me beforehand that would be the time I'd run I'd be pissed, but conditions were poor. Took Tarpy's advice and went out slow picking up 2 runners as markers. First guy was a Dundalk runner David Carrie who beat me by 40secs in the 5 mile last month so went out 5-10secs slower at the mile, and Maria McCambridge as a) I didn't want to lose to a chick, b) she ran 58 low here last year and c) she ran 2:36 in the Paris 'thon in May. Was at the back of her group for the first two miles which were very slightly downhill and wind at the back for the first 1.5 miles or so. After the 2 mile marker we hit the uphills and the wind. I ended up leaving the group bar 1 guy and settled into what I thought was a good rhythm for the 3rd mile. Nearly shat myself when I saw the split of 6 mins, and immediately started to hammer. Mistake. I was a little too obsessed with splits and not giving credit to the conditions which were rough as besides the wind, the temp was high (for Ireland) and humidity in the 90s. From 2-4.5 was all uphill and into the wind, but the panic to the slow split led to me getting a side stitch around 5 mile. Had a guy come up on me around this point so latched on through here. 7th mile was a steep downhill for the 1st half, steep up for the 2nd half. Caught a guy at the top of the hill and tucked in for a 1/4 mile despite him running a touch slower as the wind was howling and we were still climbing. This helped a lot as when I got to 8 mile I'd lost the stitch and was ready to try and hammer the last 2. Thought I'd overdone it on the 9th as I was feeling really rough here, so have no clue where the 5:18 came from besides that I was chasing a guy that I eventually got with 250 to go. Despite the strong finish I don't think I left any time out there, and was only 35 seconds behind Carrie today over 10, after being 40 behind over 5 a month ago, and talking to him after he was very pleased, so gave me some perspective.
Did not plan on running so long after. Ran back to the apt, knowing it was 4 mile from the exit of the park, didnt realise it would take me 2.5 miles to get to the exit. At least it means an easy day tomorrow. Despite being 'off the beer', I'm treating myself to a couple of pints tonight. Now for the footie and WCs!
PS I beat all the chicks!
Saturday, July 18, 2009
Most Impressive Performance by a recent Brown Grad this weekend goes to....
Not this guy, but I'm pretty chuffed
3 mile w/u
5 mile race, 27:28
5 mile c/d
Splits: 5:09, 5:26, 5:36, 5:44, 5:32
If you were to judge this race only by the splits, and not knowing the course, you'd think I'd run like a complete arse. However, the effort was pretty consistent, and after the first half mile I picked up 20-25 places over the course of the run without getting passed by anyone. The first mile had about a 1km straightaway which was pretty flat, possibly a slight decline. A right turn took us towards the mile marker with that 600m gradually downhill. In truth the first mile was too quick, but only by about 5-10 secs, nothing major. Just past the mile marker we had a steep half mile downhill, before a sharp right turn into a steep half mile uphill and into the wind. I tried to conserve as much energy as possible on the downhill and really attacked the uphill, with this section being the area of the race I made up the most ground. The third mile was predominantly flat for the first 1200 before starting to climb, so was pleased to see that the split for this mile was my target pace. The fourth mile was all uphill, although the gradient wasn't too steep. As I was running I did think I had slowed to a greater extent than I actually did and was pleased to get to 4 miles in under 22 mins. At this point however, I was fucked with that capital F, with a pretty severe side stitch. Despite the last mile being flat, I did think I was going to struggle to get home in the 6 mins I needed to break 28. However, drawing on the spirit of Frank the Tank, I managed to keep my composure, not freak out, and realise that the 2 guys ~10 yards ahead of me weren't pulling away despite my struggles. Made a reall effort to make the ground up on them, getting there with about 500 to go, and despite having absolutely no kick at all managed to pass the 2 goys to get in.
I'm very happy with this run as I got in ~30secs quicker than I was hoping for, but the most pleasing thing about it was how quickly I recovered afterwards, and the 5 miles after the run was really pretty easy. The base is there, I'm definitely lacking quality work in training, but I'm not changing the plan. If I can keep doing what I'm doing for the next 14 weeks till Marathon Monday then I'm going to have a great base to start thinking about running this type of distance more competitively in the future. Definitely great to be back competing though. I was sitting on the can this morning (Sharing too much??) wondering what the hell I had gotten myself into, when I realised that that type of feeling was what I had missed about running. Definitely helped with the nerves, and totally enjoyed the day.
Ridiculously long post I know, but final point, was there was 5800 people in the race. Surprised but happy that so many people are making an effort to improve their health. Given what I do, I spend a lot of time around out of shape, overweight/obese diabetics who totally abuse their bodies. It's pretty inspiring to see people make the effort to improve themselves.
3 mile w/u
5 mile race, 27:28
5 mile c/d
Splits: 5:09, 5:26, 5:36, 5:44, 5:32
If you were to judge this race only by the splits, and not knowing the course, you'd think I'd run like a complete arse. However, the effort was pretty consistent, and after the first half mile I picked up 20-25 places over the course of the run without getting passed by anyone. The first mile had about a 1km straightaway which was pretty flat, possibly a slight decline. A right turn took us towards the mile marker with that 600m gradually downhill. In truth the first mile was too quick, but only by about 5-10 secs, nothing major. Just past the mile marker we had a steep half mile downhill, before a sharp right turn into a steep half mile uphill and into the wind. I tried to conserve as much energy as possible on the downhill and really attacked the uphill, with this section being the area of the race I made up the most ground. The third mile was predominantly flat for the first 1200 before starting to climb, so was pleased to see that the split for this mile was my target pace. The fourth mile was all uphill, although the gradient wasn't too steep. As I was running I did think I had slowed to a greater extent than I actually did and was pleased to get to 4 miles in under 22 mins. At this point however, I was fucked with that capital F, with a pretty severe side stitch. Despite the last mile being flat, I did think I was going to struggle to get home in the 6 mins I needed to break 28. However, drawing on the spirit of Frank the Tank, I managed to keep my composure, not freak out, and realise that the 2 guys ~10 yards ahead of me weren't pulling away despite my struggles. Made a reall effort to make the ground up on them, getting there with about 500 to go, and despite having absolutely no kick at all managed to pass the 2 goys to get in.
I'm very happy with this run as I got in ~30secs quicker than I was hoping for, but the most pleasing thing about it was how quickly I recovered afterwards, and the 5 miles after the run was really pretty easy. The base is there, I'm definitely lacking quality work in training, but I'm not changing the plan. If I can keep doing what I'm doing for the next 14 weeks till Marathon Monday then I'm going to have a great base to start thinking about running this type of distance more competitively in the future. Definitely great to be back competing though. I was sitting on the can this morning (Sharing too much??) wondering what the hell I had gotten myself into, when I realised that that type of feeling was what I had missed about running. Definitely helped with the nerves, and totally enjoyed the day.
Ridiculously long post I know, but final point, was there was 5800 people in the race. Surprised but happy that so many people are making an effort to improve their health. Given what I do, I spend a lot of time around out of shape, overweight/obese diabetics who totally abuse their bodies. It's pretty inspiring to see people make the effort to improve themselves.
Thursday, May 28, 2009
It's official, the un-re-unretirement
4.6 miles, 32 mins + strides
Gym
1.15 miles, 8 mins
Ran up to the green to get a nice run on soft surface this morning as I only had a 12 hour turnaround from last nights run. Legs felt very good though, so threw some strides in at the end before getting huge in the gym. Despite a 2 week absence from the gym, managed to slot straight back into the old routine without too much effort. Easy jog home and done for the day by 8:45. Happy days.
So given that I've managed to string a few consecutive weeks of completely inconsequential average running I bit the bullet and registered for the Adidas race series in the build up to the Dublin marathon. It kicks off with a 5 miler on July 18th, a 10 on Aug 15th, and a 1/2 'thon on Sept 26th (annoyingly way too close to Chewy's wedding). Given that I've committed to these, no doubt I'll be injured in a week, but it's very nice to have something to keep in mind while out on my more than mediocre runs.
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