I was a bit unsure about how I'd run tonight. In fact, tonight's race was my first real test since the 4 mile race in Carrignavar last March (which in hindsight I probably should have skipped as I'm now sure that it added to my ITB issues!!). But hindsight is great isn't it!!
Although I've had a few good runs recently I haven't put in any really hard workouts and my training has generally been a bit... erratic. So pre-race I convinced myself that a solid sub-32 would suffice.
The Corkbeg 5 is organised by my club East Cork AC so, since I started running again a few years ago I've always wanted to run in this race but until tonight I didn't get the chance. Also I grew up in the area and I've always thought that it would be nice to run a race there. Thinking back, the last run I raced in the area was a "
Milk Run" in the early 80's.... remember those anyone??
The course is generally an out-n-back which starts on a downhill (never good!!) but is mostly flat with a bit of a climb up to the 2 mile mark followed by a short steep descent. Unfortunately, being an out-n-back the start and finish are near each other so the downhill start becomes an uphill finish (also never good!!).
After an early check in, a 3 mile warm up and some chat with those I knew (and some I met for the first time) it was time to line up. The weather was perfect, warm, no wind and there was a good enough crowd (probably 100 or so) which was a reasonable turnout as there was a popular BHAA 5k race in Cork last night which attracted more than 400 runners!!
Despite my resignation that a solid sub-32 would do I intended on going out at 6min pace and hanging on for as long as I could. The downhill start helped me and I passed
Mile 1 in
5:45mins a bit quicker than I'd planned. At this stage the field was quite strung out and I was in danger of being lost in no-mans-land so I fixed my eyes on a clubmate (David) who was one or two places ahead.
The climb up to Mile 2 was tough but manageable and cost me a couple of seconds and one place!! Note to self....I must do some more strength work!! I reached the
Mile 2 marker in
6:08min still ahead of my average 6min pace target - OK!
Now came the sharp downhill. Should I push hard downhill and pull back lost seconds or maintain my pace and recover from the climb. I could hear footsteps and breathing not too far behind so I sort of did a bit of both. Pushed hard enough not to loose any placing but used the downhill to recover a bit also. Spot the dip in the heart rate in the chart below. I passed the
Mile 3 in
6:02min.
I began to falter during the initial stages of mile 4 and my pace dropped to 6:16min for a bit. I could have done with another downhill to help me recover!! I was joined from behind by another runner (unfortunately I couldn't draw enough breath the ask him his name!!) and we ran side by side for a while. I thought to myself he came alongside but he didn't pass me so after about half a mile I began to feel better and I upped the tempo and put some daylight between us. I reached the
Mile 4 marker in
6:05mins... that initial dip in form cost me!!
At this stage I could smell the finish line (or was it my sweat!!). My first thought was that I can jog now and still make the sub-32 target...oh how tempting was that when my heart was beating at 187bpm. I didn't give in though, put temptation to the back of my head and started to think of a sub-31 finish!
The last mile was initially flat but the last half was uphill - how cruel!! I concentrated on the runner about 15m ahead determined not to let him get away and also determined not to be passed. I wasn't, but unfortunately, and despite a 1:27 last quarter, I didn't have enough to catch the guy ahead. I crossed the line and stopped my watch a
5:58min last mile giving a total of
30:00min for the race!! A solid PB by almost 30 seconds - happy days!! I only lost 3 places after the first mile and I think I finished in 19th place.
It would have been nice to have made sub-30 (McMillan says I can!!) especially when the guy who finished behind said "
well done - did you make sub-30". "No, just 30 flat", I replied. To be honest with my training being so up and down I don't think I deserved a sub-30 tonight and it's good to have something to aim for!! Next time (assuming a fast course!!)
A 1 mile warm down and back to home to my mothers for a nice home cooked dinner!! Happy days!!
My achilles are sore now - I can only imagine what they'll be like in the morning!!!
Update:....
The official results are
here. 19th place is confirmed (157 competitors) but look at the pace per mile 5:59.9min/mile....so I did break 30mins!! :)
Yesterday's 6.5 mile (6:55min/mile avg) was a lot harder than it should have been!! Remind me never to take a 5 day break from running again. (no reason for the break just didn't manage to fit any runs in).
On cadence I'm told that the target is 90+ but I've never monitored it before today. So today's run established a baseline. Approx once per mile I counted my foot strikes for 30 seconds. Initially I was hitting 78rpm but over the last 2 miles I counted 82 and 84rpm respectively. I noticed that as I concentrated on counting that my speed tended to increase - poor multitasking abilities!! :). I seem to fall short of the target 90+ so I'll try and introduce some regular drills aimed at increasing cadence and maybe that will translate into quicker times!! I'll repeat today's baseline check in a few weeks and see if there's any benefit.
