Sunday, December 28, 2008
I've skipped all the local races concentrating on my mileage - Thomas you'd be proud!!
Also my HRM has been acting up (i.e. not working) this week. I tried all the usual tricks - spitting on the sensors etc so I concluded that I may need to get a new battery but it's a year old...
5.60miles - 40:29 (7:14min/mile)
0 miles - Family Day
11.52miles - 1:24:52 (7:22min/mile, 151bpm)
6.27miles - 49:59 (7:58min/mile) + 1.5mile stagger/walk home from pub
9.85miles - 1:14:54 (7:36min/mile)
Week Total (22/12/08 to 28/12/08) - 6 sessions
50.87miles - 6:22:19 (7:31min/mile)
Tuesday, December 23, 2008
I know, I probably run too often at a 'steady' or faster pace. Grellan and Mike both commented on this. In my defence, firstly I blame my coach (Olympic steeplechaser and 47min 10-miler) in school he had the philosophy that a training session isn't a training session unless you're totally wiped out at the end!! It's always good to blame someone else for your own failings!! :)
Secondly, I feel (probably incorrectly) that if you want to race at 6-minute pace or lower running 7-minute pace should feel 'easy'. Hence the majority of my 'easy' runs are in the 7 :00 to 7:30 range as I'm trying to make my body learn to feel easy at this pace. Mind over body and all that!!
Thirdly, I don't run every day so I class my days off as my 'recovery' days. But having said that I do try to introduce some 'recovery' runs but if I'm running alone I get bored with the slow pace and tend give in to the inner demon that wills me to run faster (probably a hang up from my track racing days!!)
However, I don't think that my 'fast' running has affected my consistency - I've plenty other excuses for this!! But it may in the past have contributed to some of my injuries.
On Friday I went out for an 'easy' 5+ mile run at lunchtime (5.20miles 7:36 @ 143bpm).
Saturday and Sunday were wipe outs with a hangover and Christmas shopping respectively taking priority!! That gave the following total for the week:Week Total (15/12/2008 to 21/12/2008) - 4 runs
23.87 miles - 2:51:26 - 7:11min/mile - 155bpm
Having missed the weekend I went out for my long run yesterday (Monday). This was to be my first run over 10 miles since the end of October and this week I choose a 12.5mile route that I last ran in September. My HRM failed (for some reason - reindeer interference I presume) but I reached the 10-mile mark in just over 73mins (7:18 pace) and felt very comfortable - a good sign. But I did take it easy over the last (uphill) 2.65miles and averaged 7:59 for that bit. Overall 12.65mile in 1:34:10 (avg. 7:27).
Today the legs were a bit tired from yesterday's run (right achilles a bit sore/stiff and both quads tender) but other than that no ill effects. So tonight was another 'easy' 5 miles in 37:51 (average 7:36 pace 143bpm). Just enough to compensate for some of Thursday's turkey!!
Happy Christmas to all and happy running in 2009!!
Wednesday, December 17, 2008
On Monday I thought I'd recheck my current fitness level and planned a steady 6.5mile run at lunchtime. The run went well enough and I finished the route in 45:21 that's an average 6:59 pace @ 163bpm. I felt good at the end so not too bad overall and a big improvement on Sunday's run. :)
On Tuesday I took it a bit easier with a 5.67mile run in 41:54 i.e. 7:23min pace @ 153bpm.
Today was a bit of a test for me. I decided to repeat Monday's run but at a 'tempo / progressive' pace. Here's how today compares [pace (bpm)] to Monday:-
Monday / Wednesday
Mile 1 7:06 (144) / 7:10 (140)
Mile 2 6:58 (159) / 7:12 (150) (grass/trek & slippy)
Mile 3 7:20 (163) / 7:20 (162) (grass & slippy)
Mile 4 7:06 (165) / 6:57 (158) (uphill)
Mile 5 6:57 (170) / 6:46 (167)
Mile 6 6:47 (172) / 6:21 (173)
Mile 6.5 6:19 (178) / 5:49 (172)
So today's 6.5miler was all good - it lasted 44:39 min i.e 6:52 avg. @ 159 bpm. Although afterwards my body did let me know that I'd pushed the boat out I recovered quickly (a good sign!!).
Point proven I think - Sunday's run can be classed officially as a 'blip' and that's enough fast running for this week. I'll try and put in some easier / longer runs over the remainder.
Sunday, December 14, 2008
My last post reported a double session day. Just as well that I got in that second session as I only managed two other 'easy' runs that week i.e.
4th December - 5.68miles (44:26) 7:49min/mile avg 150bpm (first half 8:10 to 8:25 pace, second half 7:10 to 7:30 pace)
6th December - 5.48miles (40:46) 7:26min/mile avg 153bpm
That brought my weekly total to a sensational 22miles - not even a marathon in a week!!
Week Total (1/12/08 - 07/12/08) - 4 sessions
22.45miles - 2:53:00 - 7:42min/mile - 150bpm
But the past week went further downhill with an earth shattering total of one session, and that was today!!
I went out this morning determined not to get a duck-egg for the week. Unfortunately I only had a half hour window so 5 miles (max) was on the menu. I thought about running easy but since I hadn't run all week I felt like having a minor 'blow out' so the first 3 miles went as 6:50, 6:45, 6:58 and the last 2 were 7:30 to 8min pace. But I felt wrecked at the end of the run which was was a bit worrying. I definetly couldn't have run for any longer at sub-7min pace. Could I really have lost so much fitness over the past week? Other factors could have contributed such as having only 4 hours sleep last night or maybe I've picked up the virus that has been passed between the various family members over the past couple of weeks.
Whatever the reason I've come to the realisation that I won't be at peak fitness for the first 10 mile race after Christmas. So I've now decided that for the remainder of 2008 I'll concentrate on running regularly and building up the miles - something that I really need to do if my distance running is to improve. I'll now concentrate on peaking for the Ballycotton 10 in early March.
On a positive front I've now got some goals for 2009. I sent off my entry for the Ballycotton 10 - hopefully I'll be in the first 2,500 entries opened!! I also entered the 2009 Great North Run. This year the race will be held on 20th September and will hopefully be my third year running this 'great' half marathon.
Week Total (8/12/08 - 14/12/08) - 1 session
4.94miles - 35:23 - 7:10min/mile - 166bpm
Wednesday, December 3, 2008
Monday, December 1, 2008
Week Total (24/11/08 - 30/11/08) - 4 sessions
26.10miles - 3:14:42 - 7:28min/mile - 160bpm
My lower left leg has been giving me trouble since my stumble last week but I don't think it's too serious and hopefully time will make it better.
Today I went for a lunchtime run, a bit later than usual so I cut it short. It ended up as 5.2 miles in 39:27 @7:35 min/mile @144bpm. My legs felt sluggish and heavy and I was a bit concerned about my leg so I took the second half slower than the first 7:45 vs 7:25. That's me being sensible!!
I wasn't too happy with missing my Saturday and Sunday runs so when I got the opportunity to get in a few extra miles tonight I jumped at it. I needed to drop in some forms to my kids future school (3 miles away) so that meant a 6miles out-'n-back opportunity.
The temperature has dropped again (<2degc)>10bpm higher than lunchtime. I wonder why? Assuming that my fitness hasn't deteriorated since lunchtime all I can presume is that it was the hilly route vs the flat lunchtime that I ran at lunchtime. Interesting though, a significant difference....
BTW... there was a beautiful sight visible in the skies above Ireland tonight - both Venus and Jupiter were visible as two bright stars alongside a crescent moon. The last time that Venus was visible in this way in Ireland was in the early 1980's and the next time will be in the 2040's. So given the probability that the skies won't be clear of clouds next time tonight's view was a true once in a lifetime opportunity!!
Saturday, November 29, 2008
I stumbled off a kerb after about 2 miles on Thursday night - the dangers of nighttime running!! It didn't affect my run but my left lower leg was a bit sore yesterday. Luckily it doesn't seem too serious.
Friday was a 6-7 mile progression run at lunch time. The first 3 miles were at 7:15 pace but the splits for the last miles were 7:03, 6:53 and 6:47 respectively giving an overall 6.5 miles (46:31) at 7:09 min/mile (165bpm). No ill effects from the previous nights stumble.
My legs are a bit tired today and my head is a bit sore from multiple pints of Guinness last night so I'll probably rest today before a long run tomorrow.
Wednesday, November 26, 2008
The session went reasonably well even if my 'burst' pace was a bit erratic but I stuck to Plan A. In all I covered 6.87miles in 49:37 (avg 7:14min/mile; 170bpm) including 12x1min 'bursts' with 2 min recovery as follows (min/mile ; bpm)
5:50 (168) ; 5:45 (172) ; 5:40 (175) ; 5:45 (177) ; 5:46 (174) ; 5:37 (178)
5:50 (177) ; 5:41 (182) ; 5:31 (183) ; 5:34 (181) ; 5:44 (182) ; 5:46 (181)
'Bursts' 1 to 9 were fine and felt relatively comfortable but I certainly felt like skipping the last 3 (probably influenced by bursts 9 & 10 @ 5:3X pace!!) and my recovery pace dropped accordingly to over 8min/mile. It had been averaging 7:30.
All-in-all a nice & enjoyable session but let's see how the legs are tomorrow!! Maybe putting some structure to fartlek running isn't such a bad thing after all..
Monday, November 24, 2008
But just to prove that it's not just me that felt the emotion of the Munster game last Tuesday - read here for a New Zealander's perspective, enough said...
Well, last week was successful - NOT... (from a running point of view anyway). Last Monday's 6-mile easy run was to be the start of my preparation for the 10-mile race series after Christmas. Unfortunately (and mostly happily) real life got in the way!! Instead of the run being a start to the week it ended up being an end to the week's running. In a previous comment Thomas had warned me about this by suggesting that I was embarking on an 'ambitious' schedule considering the new arrival to the family. I should have heeded his warning a bit more seriously especially given that he too has twins and has already gone through a similar situation!!
So my summary for last week is as follows:-
Week Total (17/11/08 - 23/11/08) - 1 session
5.68miles - 40:13 - 7:05min/mile - 157bpm
Take-2 this week!! Today I went out for an easy 6 miles at lunchtime.... (sounds familiar ehh!!)
The route was much the same as last week with a bit extra at the end just so that I can legitimately call it a 6 miler! However the pace was much slower run and I ran with a colleague Tony who made sure to keep me sensible on the pace front - my legs were itching to go faster!! We kept the pace slow though with the first 4 miles at over 8:30 and only just dipping under 8's for the last 2 miles. A very easy run like this was probably no harm given that my running hasn't been as regular as I'd like it to be. (In the past erratic training has lead to injuries!!) So, in the end, for today, it was 6.13miles in 51:05. That's an average of 8:20min/mile at 139bpm (I think that's my first run longer than 100m where my heartrate has averaged below 140!!).
Here's hoping that tomorrow will go to plan.....
Wednesday, November 19, 2008
Munster were missing 9 or 10 of our first team players. Of the forward 8 the vast majority were either returning from injury or were making one of their first starts for the team - just up from the academy!! The All Blacks albeit not fielding their first team on paper had the experience and skill to win by more than 30 points. Bookies were giving a 26+ point handicap on Munster to win. In fact after the game one of the leading bookmakers returned all bets to those who bet on Munster to win!!
It has to be remembered that even though Munster are the current European Club Champions we are a CLUB and not a national side. The All Blacks are a NATIONAL side and are the worlds best rugby team. But Munster and the All Blacks are very similar in that players for both teams respect their jersey and the tradition associated with playing for their team. They say that once an All Black always an All Black. The same is true for the Munster players. We say Irish by Birth Munster by the Grace of God. Munster didn't fear the reputation of the worlds best team and I believe that after last nights game the All Blacks will have even more respect for the Munster reputation.
I don't intend on giving a detailed analysis of the game. There are many more expert writers who can do the game much more justice. The players last night literally put their bodies on the line. Nearly every tackle resulted in at least one Munster player requiring medical attention. At one stage 5 of the 15 players were laid out on the ground!! The All Blacks were awesome but Munster never gave up. The current players certainly did justice to the memory of the immortal team of '78.
In so many ways Munster Rugby and Irish Sport won. I believe that all those who witnessed the occasion (as it was much more than just a game) would say 'sport' was the true victor. So what was so special, was it
- The tradition and the quiet 'hope' that the victory of 1978 could be repeated;
- The Munster Supporters Club Choir and Cara O'Sullivan leading the songs such as Stand Up and Fight, Fields of Athenry, There is an Isle.. etc etc;
- The minutes silence for the tragic and needless death of a local rugby player Shane Geoghan;
- The 26,500 attendance playing the vital role of the 16th man;
- The Air Corps helicopter delivering the match ball;
- The Munster Haka challenge to the New Zealand Haka;
- The New Stadium - which I have to say I think is the most impressive rugby stadium I've been in (and I've been in a few in Ireland, Scotland, Wales, France and Australia!!);
- The utter silence and respect for the place kicking;
- etc etc.
Or was it simply the nail biting and heart stopping game. I believe that it was the cumulative sum of all the above. I have to say it was probably the greatest sporting occasion that I've ever attended. Prior to this I would have said that the 70,000+ Munster supporters making the epic journey to the 2006 Heineken Cup Final in Cardiff would rank highest in my sporting Hall of Fame. But last nights occasion surpassed that game by a country mile. In 30 years time when last nights game against the All Blacks is spoken of in the same reverent terms as the game of 1978 I will have my ticket and match programme to proudly prove that I WAS THERE.BTW as this is my running diary I have to report - no running yesterday or today!!
Monday, November 17, 2008
After my short break I managed a massive 2 sessions last week. I was a bit surprised waking up on Saturday. My quads were sore / stiff and there was a slight tenderness in my left calf. On the plus from my joints were fine!! I had only run 6 miles on Friday, could an 11-day break really make such a difference? Obviously yes!
I went out on Saturday for a 6.59mile (47:41) run at much the same pace as Friday. The route was a little bit flatter so my average pace ended up being a bit quicker (7:14 vs 7:19). Allthough the hegs felt heavy all in all I felt good. Interestingly, some of my fitness must have returned overnight! Even though I averaged 5 sec per mile quicker my average heart rate was 161bpm compared with 163bpm on Friday!!
Family commitments meant that Sunday became an unplanned day of rest!!
Week Total (10/11/08 - 16/11/08) - 2 session
12.83miles - 1:33:20 - 7:16min/mile - 162bpm
Today I went back to work so my lunch time run returned!! An easy/steady 5.68miles (40:13) that's an average 7:05min/mile without really trying. I must remind myself to take some more rest days 'cause my average heart rate took another dip today to 157bpm. That's a 14 sec per mile and a 5 bpm drop in 4 days. At this rate I'll be 140bpm and 5-min/mile in no time!! :)
Tomorrow will be another 'off schedule' rest day as my other sporting love (Munster Rugby) will take precedence. I'm off to see Munster take on the All Blacks in the new Thomond Park. It's 30 years since Munster beat the mighty New Zealand (12-0) side on a day that has since gone down in Irish (if not World) rugby folklore.. It seems that everyone in Munster was at THE game on Tuesday 31 October 1978 (even though the capacity was only approx 13,000!!). Tomorrow's the chance for 25,000 fans to be there and see Munster do it again and truthfully claim 'I WAS THERE...'!! C'MON MUNSTER
Friday, November 14, 2008
Hence there hasn't been much time for running or even blogging for that matter. Joe's due another feed soon so I'll keep this post short(ish).
Last week I managed only a single run and that was before Joe was born! It was to be a recovery run after the 4 mile race (6.45miles 51:39 / 8:01min/mile 146bpm). Little did I know at the time that my next run was to be today - 11 days later!! At least I was well recovered for today's easy run.
Even though I wasn't running my joints (knees and ankles) gave me a bit of trouble. Nothing serious and maybe if my legs were sore from running I wouldn't even have noticed the joint pains.
Having eaten nothing but crap over the past week and been fairly sleep deprived (max 6 hours per night) I wasn't too hopeful about today's run but I managed (in between baby feeds) 6.24miles in 45:38 / 7:19min/mile 162bpm. That's OK. I felt good but my generally low energy levels certainly made themselves known from 5miles onwards. Legs felt heavy and no drive from my arms.
Hopefully I'll get out again tomorrow and Sunday so maybe this week won't be a total loss. Next week I'll be back at work so my regular lunchtime running routine should return to normal..
Week Total (03/11/08 - 09/11/08) - 1 session
6.45miles - 51:39 - 8:01min/mile - 146bpm
I was also thinking some more about my future race targets. The Munster Ten-Mile Spring Classic Series starts in Mallow in early January 09.. The other races are in Dungarvan, Ballycotton and Kilnaboy with the last race in April. I had planned to run this series this year but injury meant that I missed the first 2 races. Hopefully I'll make all 4 next year!!
With all the marathon runners talking about training schedules Lydiard, Pfitz, Braintraining etc etc... it got me thinking that I too should try one of the off-the-shelf schedules. To date I've adopted more of the DIY type training philosophy. It seems to have worked to date but maybe I'm missing something?? I stumbled across the Runners World 10-mile schedule. It's an eight week programme so I think I'll try that for Mallow 10 which just so happens to be 8 weeks away. Has anyone used this schedule before? If so any comments...
I'm planning on using a modified version (there I go changing things again) of the suggested 'sub-60' schedule. Even though I don't plan on running a sub-60 10 mile the alternative schedule is for the 60-70min runner and I didn't think that it offered anything new over what I've been doing to date. We'll see how this plan works out......
Joe's awake now and asking for food so I'm off back to my day (and night) job!!!
Tuesday, November 4, 2008
Sunday, November 2, 2008
One of the main reasons for me running this race, as well as making up the third member of a team (Grellan, Tony & me), was to benchmark myself against last year. I had run this race last year and finished in 24:31 so that was my goal.
Speaking with John Walshe before the race he mentioned that the use of the Garmin in races is keeping him on his toes (he's responsible for the measurement of most of the courses in the Cork -if not the Munster - area). No worries I said, the error will always be in the Garmin and that's why, in a race, I always use the mile markers for pace and not the auto splits.
The BHAA race results were finally published today. The RPS team of Tony, Grellan and me came 1st in the Grade C category!! Well done to Grellan for matching his PB within a fortnight of a marathon - I don't think I would be able to walk within 2 weeks of completing a marathon and certainly I would not be able to run a PB race.
My official time was rounded down to 23:33 allowing for the few seconds it took me to cross the start line (but I'm sticking to my recorded time of 23:29 - my Garmin is never wrong!!). There were 284 finishers and my placing was 33rd. Not quite good enough for the top 10% but not bad either. Thanks to all who left congrats comments.
Tuesday, October 28, 2008
5.50miles 39:05mins @ 7:06min/mile @ 153bpm
5.48miles 39:53mins @ 7:17min/mile @ 152bpm
Sunday, October 26, 2008
Looking at the plot above my pace was very erratic. I wonder was I really changing pace as often as my Garmin suggests (it didn't feel like I was) or is the plot a function of the error in the Garmin?? Averaging the pace over my mile splits looks much more uniform...
Mile 1 - 7:06 - 143bpm
Mile 2 - 7:16 - 151bpm
Mile 3 - 7:19 - 156bpm
Mile 4 - 7:23 - 152bpm (Sundays Well - uphill)
Mile 5 - 7:50 - 157bpm (Sundays Well - uphill)
Mile 6 - 7:25 - 152bpm
Mile 7 - 7:26 - 156bpm
Mile 8 - 7:24 - 158bpm
Mile 9 - 7:13 - 159bpm
Mile 10 - 7:21 - 158bpm (73:44)
Mile 11 - 7:04 - 160bpm
Mile 12 - 7:01 - 164bpm
Overall 12.19miles in 1:29:10 @ 7:19min/mile average 156bpm.
Despite my heart rate being a couple of bpm higher than some of my previous long runs and despite averaging 7:19min/mile this was an 'easy' run that felt very easy too. I wasn't even out of breath at the end!! I've often felt worse after shorter runs at a similar pace maybe I'm finally developing into a long distance runner!!
Week Total (20/10/08 - 26/10/08) - 4 sessions
29.55miles - 3:35:28 - 7:17min/mile - 156bpm
Saturday, October 25, 2008
I'm not sure what all the above means (probably not too much!!) but I thought I'd record it in my diary anyway. Maybe all I can conclude is that this years training was in general more consistent and more intensive which built on last years solid base. The seemingly random nature of teh data is a bit surprising to me so I think I'll have to be a bit more scientific about my training going forward.
Hopefully that will allow me to continue to build my speed and endurance and take the next steps towards a sub 1:25 (or better) half marathon next autumn. Only time will tell.....
Friday, October 24, 2008
Tuesday and Wednesdays runs were a washout for weather and work reasons. But, suffering from serious cabin fever, I did manage to get out again on Thursday night. This time for, at bit easier, 6.25miles @ 7:38 pace.
Today, being a bit frustrated with running in the dark, I reverted to regular lunchtime session and I decided to put in a progression (steady to tempo) session. No real plan about the target pace - I just felt like a good burn out!! The distance was 5.65miles and the average pace was 6:45. However that doesn't tell the full story. The mile splits were 7:00, 7:04, 7:09 (uphill), 6:40, 6:27 and 0.65miles @ 5:55 to finish. I finished the run feeling good and surprisingly not out of breath - maybe I should have kept going!! I must say though that over the first 3 miles my legs felt a bit heavy - I probably need to get back running more regularly..
BTW still no progress on the new young Bricey - He/She seems to be happy to stay put for the time being (much to Pamela's dismay!!). The waiting continues....
Best of luck to all those running in Dublin this weekend (Thomas, Richard etc). May the force be with you and may you get the just rewards from all the hard effort you've put in. If the weather is favourable PR's should be on the cards. Good luck.
My running so far this week comprised:
5.46miles - 40:25 - 7:24min/mile (avg 157bpm)
6.25miles - 47:43 - 7:38min/mile (avg 156bpm)
5.65miles - 38:10 - 6:45min/mile (avg 162bpm)
Thursday, October 16, 2008
Last week I successfully completed a massive 2 runs easy runs. The first was on Tuesday and the second on Sunday. This was always going to be my 'recovery' week so that was OK. For the record that weeks summary is:
5.65miles - 44:39 - 7:54min/mile (avg 145bpm)
9.71miles - 1:12:48 - 7:30min/mile (avg 156bpm)
15.37miles - 1:57:27 - 7:39min/mile
This week my intention is to get out a bit more often say 4 to 5 sessions with 1 steady/tempo run and 1 long run of more than 10miles. Not the toughest of weeks to plan but between work and home commitments 5 sessions may be difficult but we'll see.
The week started well when I got out on Monday at lunchtime and managed a 6:08 mile run averaging 7:10 pace with a couple of sub-7 miles in the middle. I felt generally OK but my legs certainly felt heavy and I even began to wonder how I managed sub 6:30 pace for more than 10 miles a week previous. My right knee and calf also felt a bit sore from the previous days run, nothing serious but enough to remind me that I was right to take a short break after the GNR.
6.08miles - 43:33 - 7:10min/mile (avg 160bpm)
5.69miles - 39:18 - 6:54min/mile (avg 157bpm)
I've been thinking a bit more about my running hopes, dreams and aspirations for the next 6 months but I'll save those thoughts for a future post. It's time to get some sleep now....
Monday, October 13, 2008
Wednesday, October 8, 2008
Earlier today I finally got around to uploading the data from my Garmin for last Sunday's race. The picture is clear. Surprising from mile 8 onwards I was starting to feel the pace and slowing. The slowing pace may also have been as a result of the 'hills' on the course which started after the 7 mile mark. This was a surprise to me because after the race I had thought that it was from mile-10 onwards that it all fell apart.
I was talking to a fellow runner at the start line and we were warning each other about the dangers associated with the downhill start (approx 1.5miles). Unfortunately I was carried away with the occasion and I didn't take my own advice!!!
These are the splits which speak for themselves - my target pace was 6:29 - I really stuck to that plan!! I've also put in my recent Cork Half Marathon splits for comparison in brackets. Just goes to show that regardless of whether you start slowly and pick up the pace or run fast from the off the end result will be the same!!
Mile 1 6:14(6:54) - 158 bpm
Mile 2 6:07(6:43) - 171 bpm
Mile 3 6:09(6:41) - 175 bpm
Mile 4 6:22(6:42) - 178 bpm
Mile 5 6:33(6:50) - 181 bpm
Mile 6 6:21(7:05) - 181 bpm
Mile 7 6:28(6:35) - 181 bpm
Mile 8 6:31(6:19) - 181 bpm
Mile 9 6:55(6:23) - 182 bpm
Mile 10 6:53(6:20) - 182 bpm
Mile 11 7:20(6:28) - 183 bpm
Spot the trend!!
I was the 8th Irishman home, 370th male finisher and 65th in the M35 category.
BTW the most important statistic is that I was only beaten by one man in fancy dress and he was dressed as Batman - so that's OK!!
This week will essentially be a recovery week with alot of rest days and some 5 to 7 miles runs. There won't be much to report so I'll leave any posts until the end of the week...
Sunday, October 5, 2008
14.66miles - incl 13.1mile race - 1:27:03 - avg 179bpm
33.55miles - 3:51:17 - <8:00min/mile>
Wednesday, October 1, 2008
Sunday, September 28, 2008
Saturday, September 27, 2008
I was pretty happy with the way last Tuesday's interval session went particularly as there were no 'ill effects'. Previously my left knee had given some trouble after this particular interval session (I think the tight bends on the circuit were causing a bit too much strain but that problem appears to have sorted itself out). Wednesday's run comprised a 6-miler at lunchtime which was planned to be a 'steady' 7:15 - 7:30 pace but I felt good and decided to turn it into a steady/tempo progression run. The run went as follows 6.52miles (45:09 @ avg 6:56, 156bpm) and the pace progression was 7:10 (146bpm), 7:06 (154bpm), 6:58 (155bpm), 7:08 (156bpm) [uphill], 6:51 (161bpm), 6:34 (162bpm), 6:25 (166bpm).
Thursday was a busy day at work and home. I was also feeling the cumulative effect of my Sunday - Wednesday runs so not wishing to overdo it I gave myself the day off.
Friday was a 'recovery' pace run with Grellan at lunchtime 6.75miles in 55:18 @ 8:12 (144bpm).
Today, Saturday, I got up early but so did my children.... As a result I was nearly an hour later than planned leaving the house. However a later than planned 8:30am start was not necessarily a bad thing 'cause it gave me a bit longer to recover from the unplanned 'multiple' glasses of wine I had last night!! The run consisted of approx 13miles and is to be my last 'long' run before the Great North Run so I really hoped it would go well. Apart from the first mile, which includes a 40m climb over the first 0.5mile (just to get the heart rate up!!), the run went to plan. Psychologically I tend to break this run into 5 mile segments which I always hope to negative split with a 2-3 mile uphill recovery at the end. Today was no different and the 5mile splits were 36:10 (7:14 pace) & 34:16 (6:51 pace) respectively. I even kept a sub 6:45 pace going for Mile 11 which was a first for this particular run and I felt good without killing myself. In total 12.68miles (1:31:57, avg 7:15, 153bpm) including 11miles 77:10 (7:01, 153bpm). It looks like the wine didn't do me any harm after all!!Wednesday (24/9/08)
6.52miles - 45:09 - 6:56min/mile - avg 156bpm
6.75miles - 55:18 - 8:12min/mile - avg 144bpm
12.68miles - 1:31:57 - 7:15min/mile - avg 153bpm
Tuesday, September 23, 2008
Sunday, September 21, 2008
6.02miles - 49:46 - 8:16min/mile - avg 144bpm
15.70miles - 1:56:03 - 7:24min/mile - avg 152bpm
Week Total (15/09/08 - 21/09/08) - 5 sessions
37.06miles - 4:44:25 - 7:41min/mile - 150bpm
Thursday, September 18, 2008
Monday, September 15, 2008
We were sitting at a table with a Cancer survivor Bernice Glavin who was there to tell her story of survival. Coincidentally, Bernice also ran yesterdays half marathon - it's a small world. In fact Bernice set herself a goal of running 50 marathons by the age of 50. She'll be running her 54th marathon next month in Dublin and she's still 49!!! Well done Bernice.
By Evelyn Ring
Irish Examiner, Monday, September 15, 2008
When Pamela Brice looks into the eyes of her beautiful four-year-old daughter, she sees the generosity of blood donors reflected back. Neither she nor her daughter would have lived without the precious gift of blood they both received. “We are hugely grateful that we survived because of those people who gave blood,” said Pamela, from Douglas in Cork. Pamela, 37, gave birth to identical twins, Eva and Úna, by emergency Caesarean section on June 14, 2004, coincidentally the date of World Blood Donor Day. Both babies, who were born prematurely, were very ill after developing twin to twin transfusion syndrome, a condition that resulted in an imbalance in the blood from one twin to another. Eva, who was overloaded with blood, was in the early stages of heart failure while Úna, the smaller baby, was completely anaemic and required a transfusion as soon as she was born. Pamela received six blood transfusions following the births after doctors at the Erinville Maternity Hospital discovered that she had a rare blood clotting disorder. “I will never forget how cold I was in intensive care and how much better I felt after another transfusion,” she recalled. Pamela, who is expecting her third child, said plans had been made for the birth in Cork University Maternity Hospital and there was a possibility that she will need a further transfusion. Initially very pale, it was only after Úna received another blood transfusion that she blossomed into health, said her mother. “I often think of the people who gave blood and I have met some of them. They are truly humble because they do not expect any thanks for such a precious gift,” said Pamela, a part-time accountant .
During Blood for Life week, which began yesterday and runs until Sunday, the Irish Blood Transfusion Service (IBTS) is hoping stories like Pamela’s will encourage more people to become regular donors. The theme of this year’s Blood for Life Week is “be the type that makes a difference”. “You never know when you, a relative or a friend will be depending on the commitment of donors,” said IBTS chief executive Andrew Kelly. “We need existing donors to give blood regularly and we need new donors to replace those who are no longer able to give blood.”
This afternoon the local radio Red FM interviewed Pamela for their News bulletins. Overnight she's become quite a celebrity. I'd better watch out or the fame will go to her head!!!
Apparently only 5% of the population can donate. In Ireland only 3% donate so my message to all who 'can' would be to "Give blood, Save a life and make a REAL difference".