Monday 20th Jan - Strength & Conditioning
Weekly strength & conditioning session with some tough core exercises to finish it off. Paid a visit later on to Mark to get him to check out my calf and work on a bit of tightness which he did and released the pain.
Tuesday 21st Jan - Session
This weeks session was a ladder session with 1,2,3,4 mins with 75 sec jog recovery between each one, then 3 mins recovery before the climb back down 4,3,2,1.
Gary told us to try and run the first couple slightly quicker than 5K pace and then try to hold 5K pace for the rest. Pace splits were (6:28, 6:41, 6:47, 6:44, 6:44, 6:40, 6:28, 5:54).
Again there was a nice group of us working off each other, was conscious that it was a long enough session so needed to be paced right. The 4 mins back to back were tough trying to get the legs going again after the 3 min recovery but finished the session strongly which is always a good sign I suppose.
6.86 miles in total for the day.
Wednesday 22nd Jan - Easy Run
5.79 miles @ 8:46
Met up with Mo for this (Hackett not Farah) and we made our way around Stamullen and Gormanston chewing the fat as we went. Nice to see some of the backways of Stamullen. Legs feeling ok.
Thursday 23rd Jan - Easy Run
5.67 miles @ 8:55
Avg HR: 131
There was talk of a tempo run but with the race on Sunday we opted for an easier run on the night. Just a few loops of the college with the usual gang and we were joined by Helen White who lives local but is a member of Sportsworld. got chatting to her about London as she has done the race previously so that helped pass the time.
Friday 24th/Saturday 25th Jan - Rest
Friday was a planned rest day, the first day with no running or S&C since New year's day and Saturday also became a rest day running wise as I had to play golf so my easy 30 min run became 4 hours of golf which was't ideal with a race the next day I didn't expect it to have any real impact.
Sunday 26th Jan - Raheny 5 Mile
Got to Raheny in plenty of time and registered and had a chat with some of the others from the club, warmed up and took a place behind the sub 35 section and before long we were off.
The goal I had set myself at the start of the month was sub 35 (pb 35:49) but as always your not sure how the weather will be so early in the year. It had been windy all day but the rain was holding off.
The first 2 mile's were all about getting off at the right pace and I was prepared to be slightly down on goal pace as I knew the stretch along Howth road was going to be into the wind and coming so early in the race you can't push too much or run the risk of burning yourself out. Kept the pace well contained for the first mile and was into my running as we turned onto Howth Road. First mile passed in 7:01. We were now into a good breeze so I upped the effort a bit to keep the same pace, seeking shelter where I could but struggling to find a big enough group at my pace to tuck in behind. I guess I passed a few people along here and the section seemed to go on for longer than I remembered previously. As we turned off this section I was glad of a bit of relief from the wind but it had definitely taken a bit out of the legs. Shortly afterwards the second mile passed in 6:57. I knew the next couple of miles were where a bit of time could be banked possibly so just put the head down and kept trucking along. I could see the avg pace dropping slightly anytime I checked but not by too much either. Was passing people with more frequency now as we came round by St Anne's park and clocked the 3rd mile at 6:54. At this stage I was feeling pretty much flat to the boards but was hoping I could keep at it for the last 2 miles.
After a brief respite with the downhill onto the coast road I found the section along the coast road hard to pass people with the cones restricting space. I didn't want to settle in and run someone elses pace though so with a couple of glances over the shoulder I passed a few blocks of people outside the cones and soon my thoughts were turning to a tough finish. Turned off the coast road and made our way up the mail hill in the race passing the 4 mile marker. Mile 4 was covered in 6:49.
I knew at this point I should be good for a PB and sub 35 if I could keep it together but I didn't feel like I had another mile in me. Legs were screaming at me as we crested the hill and the rise up All Saints road was into the wind which wasn't helping matters. The pace had dropped a bit coming up the hill but with 1/2 mile to go I was passing people steadily again. Passed the corner of the park and I knew after the long straight there was only 2 corners to go. When I got to the second last corner the legs seemed to respond and I was able for a bit of a sprint finish. Last mile in 6:44.
Chip time was 34:25 which represents an 84 second PB. Very happy with that given the conditions, which weren't ideal but not horrific either.
Got to Raheny in plenty of time and registered and had a chat with some of the others from the club, warmed up and took a place behind the sub 35 section and before long we were off.
The goal I had set myself at the start of the month was sub 35 (pb 35:49) but as always your not sure how the weather will be so early in the year. It had been windy all day but the rain was holding off.
The first 2 mile's were all about getting off at the right pace and I was prepared to be slightly down on goal pace as I knew the stretch along Howth road was going to be into the wind and coming so early in the race you can't push too much or run the risk of burning yourself out. Kept the pace well contained for the first mile and was into my running as we turned onto Howth Road. First mile passed in 7:01. We were now into a good breeze so I upped the effort a bit to keep the same pace, seeking shelter where I could but struggling to find a big enough group at my pace to tuck in behind. I guess I passed a few people along here and the section seemed to go on for longer than I remembered previously. As we turned off this section I was glad of a bit of relief from the wind but it had definitely taken a bit out of the legs. Shortly afterwards the second mile passed in 6:57. I knew the next couple of miles were where a bit of time could be banked possibly so just put the head down and kept trucking along. I could see the avg pace dropping slightly anytime I checked but not by too much either. Was passing people with more frequency now as we came round by St Anne's park and clocked the 3rd mile at 6:54. At this stage I was feeling pretty much flat to the boards but was hoping I could keep at it for the last 2 miles.
After a brief respite with the downhill onto the coast road I found the section along the coast road hard to pass people with the cones restricting space. I didn't want to settle in and run someone elses pace though so with a couple of glances over the shoulder I passed a few blocks of people outside the cones and soon my thoughts were turning to a tough finish. Turned off the coast road and made our way up the mail hill in the race passing the 4 mile marker. Mile 4 was covered in 6:49.
I knew at this point I should be good for a PB and sub 35 if I could keep it together but I didn't feel like I had another mile in me. Legs were screaming at me as we crested the hill and the rise up All Saints road was into the wind which wasn't helping matters. The pace had dropped a bit coming up the hill but with 1/2 mile to go I was passing people steadily again. Passed the corner of the park and I knew after the long straight there was only 2 corners to go. When I got to the second last corner the legs seemed to respond and I was able for a bit of a sprint finish. Last mile in 6:44.
Chip time was 34:25 which represents an 84 second PB. Very happy with that given the conditions, which weren't ideal but not horrific either.
As always a very well organised race which had a record turnout this year. Nice cup of tea and catch up with others in the hall afterwards.
Monday 27th Jan - Long Run
13.65 miles @ 9:08 pace
Avg Hr: 131
With the race yesterday the long run was pushed to today with Gary telling me to do 2 hours and not to worry about the pace. I guess it still counts as last weeks training. Headed out in the rain which was pretty bad at the time but eased off shortly afterwards. Legs weren't feeling too bad but knew they had raced yesterday. Had planned to meet Ken for the 2nd hour which kept me going to be honest. Looped back to his house after around 7 miles and added another hour on to the run. Was great to have the company and the miles passed quickly enough. Was pretty hungry for the last couple of miles so lucky I have plenty of reserves to call on.
Delighted to get this out go the way.
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