... before Ballycotton
The cold spell forecast seems to be a bit late arriving i.e. it will arrive tomorrow just in time for the race....nice..... :(
An easy 5 miles @ 7:30 min/mile in relatively mild conditions this morning will help with the weekly mileage. The average heartrate @ 151 bpm was down again so I'm still none the wiser about yesterdays run. I suppose the proof will be
Best of luck to all those competing in Ballycotton tomorrow. Hopefully the westerly headwinds won't slow us all down too much over the first half and the wind behind us will help keep us going over the last half.
A blog about my ongoing attempts to delay the ageing process......
Saturday, March 7, 2009
Friday, March 6, 2009
Rapid taper....
This weeks taper has turned into more of a downhill sprint!! Still I don't think it will do me too much harm as a rest is always good before a race - isn't it?? My legs have been feeling a bit tired lately, another good reason to rest, and a mysterious cramp type feeling has appeared since Wednesday in my left lower calf / Achilles region. No apparent reason and it's most noticeable while sitting / lying. Strange....
So far this week I've only managed to fit in two runs. Both 'easy' approx 5.5 miles on Tuesday and Friday.
Tuesday it was 5.61 miles at lunchtime in 39:54mins (avg. 7:06 min/mile @ 155bpm). The splits ranged from 7:21 to 6:46 min/mile as the run progressed.
On Wednesday I cam home to a surprise. Apparently East Cork AC won the team prize at the last 5 mile race and I made the team. John Walshe had taken the trouble to post my prize a €20 voucher for the local running store John Buckley Sports. Thanks John. Almost a cash prize - so may I should turn pro?? Lets see, €20 for 30 minutes running isn't a bad hourly rate!!!
Today I ran over the same course (5.62 miles this time) in 40:31 (avg. 7:12 min/mile @163bpm). The run today felt laboured especially over the last 2 miles. The splits were more consistent 7:41, 7:09, 7:11, 7:03, 7:02, 7:06. Paul, a colleague from work, who's just coming back from a knee injury which cost him 2 years or so, joined me over the first couple of miles - good to see him back in form.
It's a bit strange how my heart rate was higher today than on Tuesday even though the pace was significantly slower. Mr Garmin tells me that my heartrate was elevated from the first mile (146 today compared with 140 on Tuesday) and that difference was effectively maintained for the run. What this is down to I don't know. The weather was a few degrees higher but I still wore skins and hat etc (i.e. winter gear), so maybe I was just too warm today. Maybe I was concentrating on doing too much talking to Paul or maybe there's some other reason. I just don't know. Hopefully the high heartrate is not a sign of things to come....
I'll go for another easy run tomorrow morning just to keep the legs fresh and then it's off to Ballycotton on Sunday.
So far this week I've only managed to fit in two runs. Both 'easy' approx 5.5 miles on Tuesday and Friday.
Tuesday it was 5.61 miles at lunchtime in 39:54mins (avg. 7:06 min/mile @ 155bpm). The splits ranged from 7:21 to 6:46 min/mile as the run progressed.
On Wednesday I cam home to a surprise. Apparently East Cork AC won the team prize at the last 5 mile race and I made the team. John Walshe had taken the trouble to post my prize a €20 voucher for the local running store John Buckley Sports. Thanks John. Almost a cash prize - so may I should turn pro?? Lets see, €20 for 30 minutes running isn't a bad hourly rate!!!
Today I ran over the same course (5.62 miles this time) in 40:31 (avg. 7:12 min/mile @163bpm). The run today felt laboured especially over the last 2 miles. The splits were more consistent 7:41, 7:09, 7:11, 7:03, 7:02, 7:06. Paul, a colleague from work, who's just coming back from a knee injury which cost him 2 years or so, joined me over the first couple of miles - good to see him back in form.
It's a bit strange how my heart rate was higher today than on Tuesday even though the pace was significantly slower. Mr Garmin tells me that my heartrate was elevated from the first mile (146 today compared with 140 on Tuesday) and that difference was effectively maintained for the run. What this is down to I don't know. The weather was a few degrees higher but I still wore skins and hat etc (i.e. winter gear), so maybe I was just too warm today. Maybe I was concentrating on doing too much talking to Paul or maybe there's some other reason. I just don't know. Hopefully the high heartrate is not a sign of things to come....
I'll go for another easy run tomorrow morning just to keep the legs fresh and then it's off to Ballycotton on Sunday.
Sunday, March 1, 2009
Last week before Ballycotton
Last Thursday the tempo was fairly uneventful and generally it went well enough. I repeated Tuesdays course - only quicker. 5.62 miles in 35:52 (i.e. 6:23 min/mile @ 165bpm). The mile splits were 6:29 (147bpm), 6:26 (162), 6:38 (166), 6:19 (171), 6:12 (171), 6:05 (178).
A night out on Thursday night was enough to make me too tired on Friday to get motivated enough to run. So no run on Friday - just re-hydration!!
Saturday was a family day so no chance for a run either. This meant that I definitely needed to run today. A long run was planned at an easy/steady pace. But having stayed in bed half an hour to long time was against me. So 12.5miles was 'all' I could fit in!! The course was into Cork City centre, over Sundays Well, out to Bishopstown, back to Turners Cross and back to Douglas. For those unfamiliar with the geography...
The easy bit never really happened and most of the miles were in approx 7 minute pace or less but it felt easy (except for the last mile!!). It's amazing how revitalising a few days rest can be!! In all 12.55miles at an average of 7:09 (156bpm) was the end product (1:29:40).
I'm a bit obsessed with mile splits lately so here's how this run went mile by mile - 7:09 (134bpm), 7:08 (145), 7:04 (154), 7:10 (153), 7:28 (158), 7:02 (156), 7:09 (160), 7:07 (158), 6:58 (159), 6:58 (161), 6:53 (162), 7:42 (168), 7:03 (169).
Week Total (23/02/09 to 01/03/09) - 4 sessions
31.45 miles - 3:35:23 - 6:51 min/mile avg - 158 bpm
Next week will be a taper of sorts in a effort to be 'refreshed' for the race in Ballycotton on Sunday. My diet has been a bit erratic lately so I'll also try and eat a bit healthier!!
A night out on Thursday night was enough to make me too tired on Friday to get motivated enough to run. So no run on Friday - just re-hydration!!
Saturday was a family day so no chance for a run either. This meant that I definitely needed to run today. A long run was planned at an easy/steady pace. But having stayed in bed half an hour to long time was against me. So 12.5miles was 'all' I could fit in!! The course was into Cork City centre, over Sundays Well, out to Bishopstown, back to Turners Cross and back to Douglas. For those unfamiliar with the geography...
The easy bit never really happened and most of the miles were in approx 7 minute pace or less but it felt easy (except for the last mile!!). It's amazing how revitalising a few days rest can be!! In all 12.55miles at an average of 7:09 (156bpm) was the end product (1:29:40).I'm a bit obsessed with mile splits lately so here's how this run went mile by mile - 7:09 (134bpm), 7:08 (145), 7:04 (154), 7:10 (153), 7:28 (158), 7:02 (156), 7:09 (160), 7:07 (158), 6:58 (159), 6:58 (161), 6:53 (162), 7:42 (168), 7:03 (169).
Week Total (23/02/09 to 01/03/09) - 4 sessions
31.45 miles - 3:35:23 - 6:51 min/mile avg - 158 bpm
Next week will be a taper of sorts in a effort to be 'refreshed' for the race in Ballycotton on Sunday. My diet has been a bit erratic lately so I'll also try and eat a bit healthier!!
Wednesday, February 25, 2009
Looking at the numbers
Despite a sore throat, which has stayed with me all week, I woke up on Monday without any 'pain'. That was probably the first time in recent records that I've not had any stiffness / soreness after a race. On Tuesday it was the same story. Now that's really a first - my legs are always sore 48hours after a race!! This signifies either a) I'm in better shape than I've been for a long time or b) I didn't push myself hard enough on Sunday or c) maybe a combination of both.
I had planned an 'easy' run on Tuesday as a bit of a recovery but as I was feeling good I decided to run a the slightly faster 'steady' pace and turn the recovery run into a proper workout. In the end it ended up being a steady-tempo progression 5.67mile run at lunchtime in a time of 37:36 mins i.e. average 6:38 pace @ 158bpm. The mile splits were 6:48 (146bpm), 6:49 (155), 6:48 (159), 6:39 (163), 6:24 (162), 6:10 (169). Quick but not too quick and it felt surprisingly 'easy'.
Looking back through my diary at similar runs during last October/November I recorded 6:45 min/mile (162bpm) and 7:05 pace (157bpm) respectively over the same course. So based on the numbers I'm in better shape now. I've also recorded my resting heartrate at 49bpm. I think that's the lowest number in 15 or more years.
Today I planned a longer but slightly slower run. 7.61 miles in 52:15 mins (6:52 min/mile @157bpm). Once again I found it hard to stick to the easy pace for the duration and I picked it up a bit over the last few miles. The splits were 7:03 (141), 6:57 (153), 7:05 (154), 6:47 (160), 6:38 (158), 6:48 (164), 6:50 (165), 6:44 (168). The run went well but my left achilles was a bit tight/sore during the run ... must be sure to take care of it.
Also I never thought I'd say it but it's nice having the additional feedback from the heart rate numbers. Whatever did I do without them....
The tentative plan for the rest of the week is another steady/tempo run tomorrow followed by some longer easy runs over the weekend.
I had planned an 'easy' run on Tuesday as a bit of a recovery but as I was feeling good I decided to run a the slightly faster 'steady' pace and turn the recovery run into a proper workout. In the end it ended up being a steady-tempo progression 5.67mile run at lunchtime in a time of 37:36 mins i.e. average 6:38 pace @ 158bpm. The mile splits were 6:48 (146bpm), 6:49 (155), 6:48 (159), 6:39 (163), 6:24 (162), 6:10 (169). Quick but not too quick and it felt surprisingly 'easy'.
Looking back through my diary at similar runs during last October/November I recorded 6:45 min/mile (162bpm) and 7:05 pace (157bpm) respectively over the same course. So based on the numbers I'm in better shape now. I've also recorded my resting heartrate at 49bpm. I think that's the lowest number in 15 or more years.
Today I planned a longer but slightly slower run. 7.61 miles in 52:15 mins (6:52 min/mile @157bpm). Once again I found it hard to stick to the easy pace for the duration and I picked it up a bit over the last few miles. The splits were 7:03 (141), 6:57 (153), 7:05 (154), 6:47 (160), 6:38 (158), 6:48 (164), 6:50 (165), 6:44 (168). The run went well but my left achilles was a bit tight/sore during the run ... must be sure to take care of it.
Also I never thought I'd say it but it's nice having the additional feedback from the heart rate numbers. Whatever did I do without them....
The tentative plan for the rest of the week is another steady/tempo run tomorrow followed by some longer easy runs over the weekend.
Monday, February 23, 2009
Eagle AC 5 Mile report update
According to the official results my placing yesterday was 28th out of 264 competitors. My time however was rounded to 30:45. Grellan claims that I stopped my watch too early (see above). I contend that I started it too late (slow reactions on the start line!!).
The summary for last week was ...
Week Total (16/2/09 to 22/2/09) - 5 sessions
38.02 miles - 4:36:00 - 7:16min/mile - No HRM
No running today - it's my birthday so I'm concentrating on eating cake.
Sunday, February 22, 2009
Eagle AC 5 Mile Race Report
If the conditions were right Grellan had predicted a sub 30 minute time for today. But to be honest that time was never really on the cards for a number of reasons:-
Shortly after registering I went for a 3.73 mile warmup @ 8:43 pace. Then it was just a matter of keeping warm and loose until the race started (10 minutes late - not a problem today as the sun was shining and the mood was good!!)
Miles 1 & 2 were generally flat/downhill and the pace was right on target at 5:58 each. Average heart rates were 161 and 174 bpm respectively. I checked my stride a few times in the knowledge of what was to come....
Miles 3 & 4 were beasts!! Mile 3 was uphill all the way (see below). In fact the 2 mile marker was at the very bottom of the hill!! I steadily worked up the hill without pushing too hard and the pace reflected this - a 6:29 (178bpm) for that mile. I did manage to pass a few poor souls who had been a bit overly eager!! Mile 4 was generally uphill the only consolation being that just as I rounded the corner in Shanbally I saw Pamela and the troops - my fan club. They subsequently drove alongside me up the hill in mile 4 which certainly keep me going!! The mile 4 split was 6:19 (180bpm) - a bit of a recovery!!
The last mile was largely downhill but my legs were tired and there was a strong breeze into my face. I was also in no-mans-land and as a result (in hindsight) I may not have pushed myself to the limit. Having said that during the race I thought that I was going as fast as I could!! I managed to pick up the pace to finish on target in 5:57 (183bpm).
I crossed the line and stopped my watch in a time of 30:44 mins. An official PB!! Mr Garmin recorded a course length of 5.09miles so he said I passed the 5 mile mark in 30:11. If only I could go by that!!! Not sure yet of placing or official time. I'll give an update when I know more.
Still I'm happy with my run today particularly given the course topography!! It was a nice test ahead of Ballycotton in 2 weeks...
A 2.05 mile warmdown @ 9:30+ pace rounded off the running for today.
BTW as you'll have gathered I got the battery for my HRM but I didn't get a chance to get the 'go faster' haircut yesterday - maybe that was a factor in me not going sub-30!! :)
The Route
My Race
- My target pace was 6 min/mile i.e. not much room for error;
- I've been suffering from a low grade virus of some sort for the past few days which has meant much time in the bathroom (enough said!!);
- The hilly middle portion of the race course.
Despite the above I was hopeful of running a good time and at least bettering my PB of nearly 32minutes. The weather conditions were perfect - sunny, not much wind and not too warm.
I arrived at the race HQ in good time and decided to drive the course to check out the hills. I don't know if that was a good idea or not!! I think that I may have run a bit more conservatively as a result.Shortly after registering I went for a 3.73 mile warmup @ 8:43 pace. Then it was just a matter of keeping warm and loose until the race started (10 minutes late - not a problem today as the sun was shining and the mood was good!!)
Miles 1 & 2 were generally flat/downhill and the pace was right on target at 5:58 each. Average heart rates were 161 and 174 bpm respectively. I checked my stride a few times in the knowledge of what was to come....
Miles 3 & 4 were beasts!! Mile 3 was uphill all the way (see below). In fact the 2 mile marker was at the very bottom of the hill!! I steadily worked up the hill without pushing too hard and the pace reflected this - a 6:29 (178bpm) for that mile. I did manage to pass a few poor souls who had been a bit overly eager!! Mile 4 was generally uphill the only consolation being that just as I rounded the corner in Shanbally I saw Pamela and the troops - my fan club. They subsequently drove alongside me up the hill in mile 4 which certainly keep me going!! The mile 4 split was 6:19 (180bpm) - a bit of a recovery!!
The last mile was largely downhill but my legs were tired and there was a strong breeze into my face. I was also in no-mans-land and as a result (in hindsight) I may not have pushed myself to the limit. Having said that during the race I thought that I was going as fast as I could!! I managed to pick up the pace to finish on target in 5:57 (183bpm).
I crossed the line and stopped my watch in a time of 30:44 mins. An official PB!! Mr Garmin recorded a course length of 5.09miles so he said I passed the 5 mile mark in 30:11. If only I could go by that!!! Not sure yet of placing or official time. I'll give an update when I know more.
Still I'm happy with my run today particularly given the course topography!! It was a nice test ahead of Ballycotton in 2 weeks...
A 2.05 mile warmdown @ 9:30+ pace rounded off the running for today.
BTW as you'll have gathered I got the battery for my HRM but I didn't get a chance to get the 'go faster' haircut yesterday - maybe that was a factor in me not going sub-30!! :)
The Route
My Race
Saturday, February 21, 2009
Easy days
I've stuck to the end of week plan for once!!
Thursday and Friday were planned as easy runs at more than 7 minute pace. As it turned out Thursday's run was 6.20 miles in 46:47mins, an average of 7:33. On Friday I managed 6.78 miles in 49:29 an average of 7:18 min/mile.
I knew that both days I'd started out at approx 8 minute pace and finished strongly. But I was a bit surprised with the extent of the 'acceleration' when I uploaded the data today. On Thursday the mile splits ranged from 8:12 to 7:07. Not too bad. My legs were a bit tired from Wednesday's tempo session and in particular there was a tightness in my left hamstring which was still there on Friday. Nothing too serious but enough to make me not want to push things too much. Afterall Ballycotton isn't too far away now!!
On Friday I started out at 7:52 min/mile but I really hadn't realised that after mile 2 my pace was sub 7:05 and my last two miles were in 6:52 & 6:44 respectively. They certainly didn't feel that quick. Still though, I had no shortness of breath at the end and felt very comfortable so the run can still be classed as 'easy'. That's something I wouldn't have said 6 months ago so maybe my recent training regime is beginning to pay off!! But I really must get a battery for my HRM - I'm sure that my heart rate has come down recently.
I cancelled this mornings 4 miles easy run in lieu of getting my hair cut!! Maybe that will help in tomorrows race... :)
I've no fixed plans for the race tomorrow except to improve on my PB which officially is 31:51 even though I've recorded substantially quicker splits in longer races. The course has a few hills so I'll have to see how things work out....
Thursday and Friday were planned as easy runs at more than 7 minute pace. As it turned out Thursday's run was 6.20 miles in 46:47mins, an average of 7:33. On Friday I managed 6.78 miles in 49:29 an average of 7:18 min/mile.
I knew that both days I'd started out at approx 8 minute pace and finished strongly. But I was a bit surprised with the extent of the 'acceleration' when I uploaded the data today. On Thursday the mile splits ranged from 8:12 to 7:07. Not too bad. My legs were a bit tired from Wednesday's tempo session and in particular there was a tightness in my left hamstring which was still there on Friday. Nothing too serious but enough to make me not want to push things too much. Afterall Ballycotton isn't too far away now!!
On Friday I started out at 7:52 min/mile but I really hadn't realised that after mile 2 my pace was sub 7:05 and my last two miles were in 6:52 & 6:44 respectively. They certainly didn't feel that quick. Still though, I had no shortness of breath at the end and felt very comfortable so the run can still be classed as 'easy'. That's something I wouldn't have said 6 months ago so maybe my recent training regime is beginning to pay off!! But I really must get a battery for my HRM - I'm sure that my heart rate has come down recently.
I cancelled this mornings 4 miles easy run in lieu of getting my hair cut!! Maybe that will help in tomorrows race... :)
I've no fixed plans for the race tomorrow except to improve on my PB which officially is 31:51 even though I've recorded substantially quicker splits in longer races. The course has a few hills so I'll have to see how things work out....
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