Dunboyne 4 Mile Race

Another week, another race, this time in Dunboyne over 4 miles which was a distance I had never raced before. Training was light enough this week with 3 runs between 5/6 miles midweek with the legs pretty much ok after the race last Sunday. As is the norm now most of these runs were in horrible conditions but with good company.

Was out with Emma on Sat night for something to eat and had a few drinks, not good preparation but with a 3pm race plenty of time to recover. Travelled to Dunboyne with some of the gang and we eventually got there via Navan and nearly Cavan (don't ask). Registration was quick and we reluctantly took off a few layers and left it late enough to make our way to the start. It was still bloody freezing and windy. Far from ideal conditions.

I had no real plan but reckoned it would be a good test to try run 7 min pace. Started promptly and after passing the usual walkers that start at the front things settled down quick enough. Down through the town and seemed plenty of support around and then the only real slight uphill past Dunboyne castle. First mile was around here and went through in 6:54. Was just trying to maintain an even effort as we swung onto the dual carriageway which was quite exposed and a strong crosswind greeting us. Effort was getting more difficult along this long stretch and felt I slowed a lot along here. Was glad to reach the end of it and as we turned back into the town the second mile passed in 7:05. It felt slower but had definitely taken a lot out of me. 

We were now heading back into Dunboyne and into the wind mainly. Passed Brendan who was there supporting us and a slight loop before coming back into the square again. I glanced across at the finishing chute as I passed it and the winner of the race John Coughlan was just coming in to the finish in a little over 19 minutes.

By now I had given up a bit mentally but soon we turned a corner out of the wind and reached the 3 mile marker having taken 7:18 for the 3rd mile. So slowly but surely I was dying out on the course and cursing myself and everything else I could think of. Passed through a couple of housing estates and eventually appeared back where the race started. Got passed here by a fella with a Santa Claus type beard which summed it up really. Dug in as best I could to the finish and crossed the line in 28:34 chip time with the last mile covered in 7:11.

So while initially disappointed with the result you get out what you put in to these things and my preparation was far from ideal. Despite this I guess I wasn't too far off and comparing to Raheny my pace was slightly quicker overall although for a mile less. 

So time to knuckle down again and get the mileage back up. Looking forward to starting training with Gary O'Hanlon tomorrow night as he starts some coaching with Star of the Sea. No more shirking speed work :-( Also time to try and drop a few lbs before my next race, he says after just eating a snickers bar. Oops.

Time to catch up

It's been a few weeks since an update but that's because there hasn't been a whole lot going on. took a couple of days off after Bohermeen and got back into it with a couple of 5 miler's and a horrible 13.5 miler on the Sunday morning.

Last week was just a couple of easy runs with the club gang on Tuesday & Thursday followed by a wedding on Friday which set me up well for the Balbriggan Cancer Support group 10K on the Sunday morning.

This was actually the first time I have ever raced in Balbriggan and the omens were not good when I woke up and it was snowing out. Abandoned plans to run down to the start as part of a warm up with Ken but thankfully as we drove down the weather cleared. Got a bit of a warm up in and we were underway around 5 minutes after the 1/2 marathon.

Had no real plan for the race but knew the course was undulating so was just going to run it by feel. My miles splits were 7:01, 7:25, 7:26, 7:42, 7:37, 7:10, 6:57 so a little bit all over the place but that was more to do with the terrain of the course.

That's me on the left well wrapped up

When I checked the garmin after the race it was showing only 6.07 miles where it would normally be over 6.2 for a 10K as you never take the shortest route. So although it was my quickest 10K I won't be claiming a PB. This race was however not about claiming PB's but raising a significant amount of money for a local charity which judging by the turnout they did.

Would love to see this become an annual event and see the crowds grow. All it would need is a few small tweaks to make it very successful.

While I'm figuring out what race I might train for specifically next I'm hoping to do the Dunboyne 4 mile race this Sunday.

Now any chance of anyone sorting out a bit of decent weather?

Bohermeen 1/2 Marathon Report

So as you probably know most of in Star of the Sea have been targeting our early 2013 training towards this race. Training had gone pretty well for me considering the time of year and all that. I was looking to run in and around 1:40 if I could but was conscious despite 250 miles since the start of the year most of these were about endurance and not so much speed or tempo work. In truth if I could have got out of the race in the couple of days before I probably would have (probably not really). I travelled over to Bohermeen with Ken and had a good chat about some things other than running. Getting ready it was hard to believe how many from Star of the Sea were running. Was great to chat with everyone even if the nerves were more evident in some rather than others. Anyway we made our way down to the start and the race went something like the below.

13.17 miles in 1:39:27

Lap Paces:

7:25, 7:29, 7:28, 7:30, 7:29, 7:33, 7:35, 7:33, 7:40, 7:46, 7:36, 7:40, 7:32, 6:46

After the usual clamour at the start where you have to get past the people starting too far forward the first time I checked my watch I was running at 7:30 pace. This was perfect so just tried to maintain this for the first mile and not go off too quick. Spotted Rosemary just ahead of me and I knew she was aiming for the same sort of target as me. Joined up with her after around 1/2 mile and after a bit of a chat we settled into a steady pace. First few miles went ok  and we didn't really have to adjust our effort to match the pace too much. Although we were running side by side there wasn't too much chat as I think we were both pretty much flat out. Even as early as the 4th mile I was having doubts of maintaining the pace for the duration.

I just focused on clocking off each mile one by one as they mostly came in under the target of 7:38. I was conscious though as we'll that you always run further because of not taking exact racing line etc. so although we were banking seconds each lap it was not a whole lot.

Felt strong coming past the clubhouse to end the first loop and7 miles shortly after it. In reality I think this was just the great support giving a bit of a temporary boost. I was definitely in a world of pain at this stage and had a bit of a wobble after 8 miles and lost a bit of ground on Rosemary. Started picking up a bit of a stitch then but worked on the breathing and this passed soon enough from what I remember.

Mile 9 was the first mile outside the target pace in 7:40 and mile 10 slipped to 7:46. Although I was working hard I was definitely flagging and felt like it was going to be a struggle home from here, at the same time Rosemary was maybe 20 metres ahead but the gap didn't seem to be growing hugely or closing at all for that matter.

As I passed the 10 mile marker I heard this voice from behind me telling me 3 sub 8 miles and I'd be grand. I recognised the voice as a friend of mine Matt who was running the race coming back from injury. I think I was barely able to acknowledge him as he came up on my shoulder. What he did do though was get me going again as I tried to match his pace. Slowly but surely the pace began to drop again and mile 11 & 12 were 7:36 & 7:40 which was more than acceptable as it included the hill on the course. We had joined up with Rosemary again at this stage and all that was left was the long straight road that seemed to go on forever.

Still though there is something about knowing the suffering is nearly over and I was just trying to keep the pace consistent which I knew should be enough to get me under 1:40. Got to the last mile marker and there was a bit of a crowd now and then turned down the finishing chute and tried to put in some sort of quicker finish. Stopped the watch bent over in 2 and was happy to see 1:39:27 showing. My next thought was to look behind me and was thrilled Rosemary had come in just behind me and also within the 1:40 time. I know without her and Matt during the race I probably wouldn't have gotten under 1:40.

Was great to catch up with everyone after the race and hear of all the wonderful times & PB's especially from Karen Lavelle who came 4th and the ladies team who came 2nd overall as well. Well done ladies.

So that was the day that was. It was a tough one and the body is sore after it and despite vowing to never race again during the race I'm sure that won't last.... 

Now where are those golf clubs.