Glad to be able to get a decent week's training in this week. For those of you thinking about Dublin this year there's 20 weeks to go now so make sure your getting a good base level of fitness in before starting into your Marathon plan.
Tuesday 3rd June
The session this week was 4 set's of:
5 mins @ 10K pace,
1 min jog recovery,
2 mins @ 5K pace,
3 mins recovery.
Numbers were pretty low this week with people recovering from various races and ailments meaning I had nobody really to pace off this week. Conditions were a bit dreary as well but fine once we got going.
Paces were (6:58, 6:45; 6:55, 6:47; 6:55, 6:42; 6:53, 6:40)
Happy enough to keep them consistent and a good workout was had.
Just over 6 miles in total for the night.
Wednesday 4th June
S&C Class + 5.45 miles easy (9:16 pace)
Trying to combine everything can be difficult but I have managed to get a few easy miles in the last couple of times after my Strength & Conditioning class. Given that I'm not to wag after it sometimes it is an achievement to get going a couple of hours later for an easy run.
The body normally comes around though when it gets going. Did the Silverstream loop with Rosemary. This in itself poses it's own challenges with plenty of climbing early on, but the effort levels were kept easy throughout.
Thursday 5th June
2 miles warm up
2x2 miles @ 10K pace (7:10, 7:04; 7:06, 7:05)
1.5 miles cool down
The actual plan was slightly different (1 x 3 miles + 1 x 2.5 miles) but we made an executive decision to change it slightly. That suited me as these have been building over the last few weeks and it probably would have killed me to jump in at this point. There was also a lot of tiredness and some DOM's from the previous day setting into the legs.
We did this on the track so it worked as 8 laps and I tried to just get into a rhythm with the others and the pace gradually came down to 10K pace. With the first one out of the way we did a lap recovery before taking off again. It was just a case of keeping going and counting the laps off one by one.
This was a real toughie and I don't think there was anyway I would have managed the longer session. Something to build on though over the coming weeks. A rest day was planned for Friday and needed.
Saturday 7th June
Bohermeen 5K in 21:41 (6:49, 6:57, 7:21, 6:34*)
For some reason I felt the need to do another race this week. It's a nice location and not too far away and a good few from the club were doing it so why not. The route changed at the last minute due to a local funeral so it turned out I had no real idea of the route.
After registration we did a couple of laps of the track before making our way down to the start. It was a lovely warm evening and to be honest the legs were feeling very heavy as expected.
Got going ok and kept the pace honest. There seemed to be a bit of an incline early on but the pace should have been ok. As we progressed though the warning signs were gradually coming. Felt like I was plodding along and I probably was. Started to get passed by a few people coming up to 2 miles and didn't really have the desire to dig in too hard. There was just nothing left in the legs. It was just a case of seeing it out from here which I did.
This was just a race too far at the moment but no harm was done.
Sunday 8th June
8.75 miles @ 9:14
The instructions were for a very easy run and that's exactly what is was. Wouldn't have been able for much more anyway. Was great to have company as I'm sure it would have been a whole lot tougher without and Karen treated me to a flora & fauna lesson on the way round. It's amazing what you can see out running when you open your eyes and look around you.
Monday 9th June
S&C class & 5.5 miles easy (9:29)
Another class and another Silverstream loop. Have figured out that it's 3 miles to the highest point so you feel like once you reach that point you can coast home a bit from there. All about building strength in the legs again and getting the aerobic fitness back. Hopefully in a few weeks it will get easier.
Summary: Hope to be able to knock out a few more consistent weeks training like this over the coming weeks. Not sure about a target race at the moment but the date of the Fingal 10K fits in nicely with giving a few weeks to get decent training done and is the day before my holidays. Who knows though I might change my mind, it wouldn't be unlike me.
Tuesday 10 June 2014
Tuesday 3 June 2014
Blisters and races but not blistering times
Since my last update any progress back to a reasonable level of training has been hampered somewhat by a blister on the sole of my foot which got worse before it got better. All a bit frustrating as it seemed to be caused by wearing socks that had worn a bit during a tempo run and ended up with losing quite a bit of skin off the sole of my foot. Despite not having any real structure or consistency to training I have taken on a couple of races in the past couple of weeks just to get back racing again. Here's how they went:
Na Fianna 5K in 21:00 (6:37, 6:54, 6:51, 6:37*)
Headed into this not knowing what to expect or aim for having done one speed session in the last couple of months and generally been recovering from injury during that time.
After a jog down to the start we hung around for a bit before a couple of strides closer to the off.
Before long we set off and it struck me the quality of the field how many that were in front of us compared to normal.
Passed the 1K mark in around 4:10 I think and if anything the pace picked up a bit around the first corner and first mile was clocked at 6:37. Rosemary was beside me but she gradually opened up a bit of a gap and I was already feeling it having probably made the mistake of going out too fast. I wasn't sure if it was time to knuckle down and run my own race. Thoughts turned to pulling up but I copped on and thought of all the days I wasn't able to run. Legs were feeling every little bump in the road I was keeping an eye on the average pace and it was slowing slightly but felt like I was moving a lot slower.
Second mile clocked off in 6:54 and was I trying to convince myself it would be over soon enough. As we turned again I tried to pick it up a small bit and was happy to see the 4K mark on the road soon after. Legs were pretty fooked at this stage but still moving. Got passed by a couple of people in the last 400 and wasn't able to put up much of a fight. This wasn't a day for any sort of sprint finish.
Crossed the line in 21:07 gun time and 21:03 by my watch.
This is 32 seconds off my PB from last December which is not bad I suppose as comebacks go. Given fitness where it's at and also carrying a few extra KG I'm happy enough with the time. It was also a reminder of how much you have to push yourself in a 5K from the start right until the finish.
Navan 6K in 25:12 (6:50, 6:48, 6:39, 6:43*)
The afore mentioned blister had gotten worse they day after the previous race to the point where I ran on the Wednesday but then not again until the next Wednesday. This went ok so at late notice on Friday I decided to head to Navan to do their 6K race as a speed session. Sure who needs training when you have races :-) As this was a last minute decision having had a few pints the previous night with a friend home from Dubai was sure to be of assistance wasn't it?
Susan who was also doing the race was trying to convince me to set off at a certain pace but I wasn't being too responsive to the thoughts of it. In the end I figured maybe trying 6:50-7 pace to begin with and try to hang on. After a couple of laps of the track and a jog down to the start we were ready to go.
When we got going I was trying to keep it steady for the first 1/2 mile as everyone found their position. Susan was just ahead and I latched onto her tail as the pace seemed to settle around 6:50ish. It didn't feel too bad but then it shouldn't for that early in a race. Michelle & Maurice were also in close proximity as we completed the first mile in 6:50. I fell behind by a couple of metres after around 2K and had a decision to make as to whether to run my own race or tuck in with the others. I decided the company was decent so bridged the gap. Maurice had picked up at this stage as I hung on to Michelle & Susan somewhat. We were gradually passing people though so that was a good sign.
The second mile passed in 6:48 a slight increase in pace but we were now working pretty hard for it. There wasn't much let up as we all took turns at the front driving the pace. My only thoughts at the time were to try and stick with them until we got back to the track if I could. The pace and effort kept ramping up in the 3rd mile and at this point the legs were screaming out for some relief, but that would have to wait. Mile 3 completed in 6:39. The markers were in KM's and for once they counted down to the finish rather than up. With 1K to go I tried to put in a bit of a spurt and bridged a gap to a small group in front of us which I passed, we were then hit with an incline to the finish and my legs felt like I was running in treacle. The field was really strung out and I was closing slightly on a couple in front of me. I didn't hear anyone behind me but with a quick glance I noticed Michelle was right on my shoulder and Susan just behind. I was pretty sure they were going to come past me given how I felt but I thought if I could get to the track and the final 100 metres still ahead I might hold them off. This I did and although I spent the last 50 metres trying to get sick I crossed the line in 59th place with the others just behind me. Finally I could stop and I ended up bent over in two on the infield losing my pre race snack.
Michelle said afterwards that we dragged her around but I think it was the other way round. She ran a great race to pick up 2nd in her category. All that running in Ardgillan is paying off in spades.
Despite the extra distance this evening the pace was quicker than the 5K from the week before. Really happy with that.
I celebrated by doing the Ardgillan Parkrun on Saturday morning. The legs were tired to this was just an easy run on a glorious morning. A change to take in the scenery.
So that is it for the moment. A lot going on at the moment but hoping for no more setbacks and to get back to some structured training this month. Hopefully will be able to do Bohermeen 5K this week and Dunshaughlin 10K towards the end of the month.
The silly season is almost upon us where the race series kicks off and people's thoughts turn to Bank Holiday Monday in October. If I can get back to decent training this month sure you never know...
Na Fianna 5K in 21:00 (6:37, 6:54, 6:51, 6:37*)
Headed into this not knowing what to expect or aim for having done one speed session in the last couple of months and generally been recovering from injury during that time.
After a jog down to the start we hung around for a bit before a couple of strides closer to the off.
Before long we set off and it struck me the quality of the field how many that were in front of us compared to normal.
Passed the 1K mark in around 4:10 I think and if anything the pace picked up a bit around the first corner and first mile was clocked at 6:37. Rosemary was beside me but she gradually opened up a bit of a gap and I was already feeling it having probably made the mistake of going out too fast. I wasn't sure if it was time to knuckle down and run my own race. Thoughts turned to pulling up but I copped on and thought of all the days I wasn't able to run. Legs were feeling every little bump in the road I was keeping an eye on the average pace and it was slowing slightly but felt like I was moving a lot slower.
Second mile clocked off in 6:54 and was I trying to convince myself it would be over soon enough. As we turned again I tried to pick it up a small bit and was happy to see the 4K mark on the road soon after. Legs were pretty fooked at this stage but still moving. Got passed by a couple of people in the last 400 and wasn't able to put up much of a fight. This wasn't a day for any sort of sprint finish.
Crossed the line in 21:07 gun time and 21:03 by my watch.
This is 32 seconds off my PB from last December which is not bad I suppose as comebacks go. Given fitness where it's at and also carrying a few extra KG I'm happy enough with the time. It was also a reminder of how much you have to push yourself in a 5K from the start right until the finish.
Navan 6K in 25:12 (6:50, 6:48, 6:39, 6:43*)
The afore mentioned blister had gotten worse they day after the previous race to the point where I ran on the Wednesday but then not again until the next Wednesday. This went ok so at late notice on Friday I decided to head to Navan to do their 6K race as a speed session. Sure who needs training when you have races :-) As this was a last minute decision having had a few pints the previous night with a friend home from Dubai was sure to be of assistance wasn't it?
Susan who was also doing the race was trying to convince me to set off at a certain pace but I wasn't being too responsive to the thoughts of it. In the end I figured maybe trying 6:50-7 pace to begin with and try to hang on. After a couple of laps of the track and a jog down to the start we were ready to go.
When we got going I was trying to keep it steady for the first 1/2 mile as everyone found their position. Susan was just ahead and I latched onto her tail as the pace seemed to settle around 6:50ish. It didn't feel too bad but then it shouldn't for that early in a race. Michelle & Maurice were also in close proximity as we completed the first mile in 6:50. I fell behind by a couple of metres after around 2K and had a decision to make as to whether to run my own race or tuck in with the others. I decided the company was decent so bridged the gap. Maurice had picked up at this stage as I hung on to Michelle & Susan somewhat. We were gradually passing people though so that was a good sign.
The second mile passed in 6:48 a slight increase in pace but we were now working pretty hard for it. There wasn't much let up as we all took turns at the front driving the pace. My only thoughts at the time were to try and stick with them until we got back to the track if I could. The pace and effort kept ramping up in the 3rd mile and at this point the legs were screaming out for some relief, but that would have to wait. Mile 3 completed in 6:39. The markers were in KM's and for once they counted down to the finish rather than up. With 1K to go I tried to put in a bit of a spurt and bridged a gap to a small group in front of us which I passed, we were then hit with an incline to the finish and my legs felt like I was running in treacle. The field was really strung out and I was closing slightly on a couple in front of me. I didn't hear anyone behind me but with a quick glance I noticed Michelle was right on my shoulder and Susan just behind. I was pretty sure they were going to come past me given how I felt but I thought if I could get to the track and the final 100 metres still ahead I might hold them off. This I did and although I spent the last 50 metres trying to get sick I crossed the line in 59th place with the others just behind me. Finally I could stop and I ended up bent over in two on the infield losing my pre race snack.
Michelle said afterwards that we dragged her around but I think it was the other way round. She ran a great race to pick up 2nd in her category. All that running in Ardgillan is paying off in spades.
Despite the extra distance this evening the pace was quicker than the 5K from the week before. Really happy with that.
I celebrated by doing the Ardgillan Parkrun on Saturday morning. The legs were tired to this was just an easy run on a glorious morning. A change to take in the scenery.
So that is it for the moment. A lot going on at the moment but hoping for no more setbacks and to get back to some structured training this month. Hopefully will be able to do Bohermeen 5K this week and Dunshaughlin 10K towards the end of the month.
The silly season is almost upon us where the race series kicks off and people's thoughts turn to Bank Holiday Monday in October. If I can get back to decent training this month sure you never know...
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