More Corkbeg...

800m to go...I'm in the background....

Thanks for all the comments after my last post. I think that the 'irregular' training I've been doing has been showing some limited dividends but I'll have to knuckle down to some proper training if I'm to make any real improvements!! Ohh.... Thomas you'll be able to beat me over a marathon / ultra for a long time to come (don't worry!!)

Also, courtesy of John Desmond's blog I see that there are 2 videos of the Corkbeg race uploaded to YouTube. Thanks to Rob Patterson.

Corkbeg near start (@23sec...)

Corkbeg near finish (@3:40)...

Video footage can be very enlightening... I hadn't realised until now how 'loping' my stride is. Maybe if I can increase my leg turnover I can also increase my speed??

Yesterday there was so much rain I thought that I'd moved to the tropics so - no running. As an aside some family members are in Kenya on voluntary work at the moment and they're praying for the rainy season maybe we can tanker the rainwater and ship it to Kenya!!

In between the showers today I managed to fit in an 8 mile steady run (7.87miles in 55:00 i.e. 6:58 min/mile (160/174bpm). The run was a bit of a progression run starting out at 7:16 pace for the first mile and progressing to 6:41 pace for the last).

This week was a fast but low mileage week. Hopefully I'll fit in some longer runs and more sessions next week ...

Week Total 6/7/09 to 12/7/09 (3 sessions)

22.77miles - 2:42:26 - avg 7:08min/mile - 162bpm

Corkbeg 5mile

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!! :)

Running free

I'm house sitting at the moment Pamela and the gang are enjoying the beach while I stay at home and work. What did I do wrong :(

I rested my heel/achilles yesterday so no running.

Tonight my Garmin battery was low so for a moment I actually thought I'd put off the run until the battery charged. But... I knew that once I sat down on the couch I wouldn't get up again. So I put my need for GPS data to one side and put on my old stopwatch and went for a run. I can't remember the last time I ran without the constant pace and heartrate feedback. It felt good tonight - it felt free.

I felt so good my 'easy' run turned into a 'steady' run. 6.25miles in 44:23 (7:06min/mile). Maybe I should run without the Garmin more often!! Not the quickest I've run the course but it was about a 1:20min faster than the last time I ran the same route in May and only 40seconds slower than the time in March. A sign of some progress but still more to do!! The achilles area was a bit sore to begin with but it seemed to ease out after a few miles and it isn't too sore now.

A real 'easy' run is planned for tomorrow and hopefully the Corkbeg-5 on Thursday....

Another week down..

So I come to the end of yet another mixed week. On the plus side I managed to fit in four workouts on the negative side none of them were anything to write about (but here I go anyway!!).

The easy run on Monday was a planned 'recovery' run. 5.64 miles at lunchtime in 41:23 mins i.e. 7:23 min/mile average pace (155/171 bpm).

On Tuesday my legs were really heavy after the run on Monday and probably a hangover from Sundays run too. Maybe too much over the weekend. After all, it's been a while since I've run a 15 miler! So I rested...

Likewise on Wednesday.

On Thursday evening I tried to make up for not running on Wednesday and ran twice the planned distance. 11.62 miles in 1:24:54, an average of 7:19min/mile (161/179bpm). The run felt really relaxed from a heartrate point of view but my left calf was very tight. In fact both calves were tight and the pain in my heels at the base of my achilles which usually goes away after a warmup lasted for the full run. I hope it's nothing serious (??) but I rested on Friday anyway.

On Saturday I was torn. Time was limited and I wanted to watch the last test of the Lions v South Africa, go to the Cork City Sports and go for a run. I managed to go to the sports and fit in a quick / short run but unfortunately the Lions had to be recorded and watched later!! The run was 4.33 miles in total. Not having put in any quick runs all week I pushed the pace over the first 3 miles at 6:29 pace. But my legs were like lead, left calf was sore and to be honest I don't think I could have kept the pace going for much longer. All in all it was an 'off day'!!

By the way, the Cork City Sports were great. Some good performances including Rob Heffernan's national record in the 3k Walk (11:14.09) and Paul Hession's 20.45s 200m. It never ceases to amaze me how the 'pros' can make sub-8min 3k pace look like a Sunday morning jog!! It was also nice to see so many of Irelands 'current' and former Olympians were in attendance both as spectators and competitors. Though it was disappointing that more of the Corks public didn't turn up to watch - I reckon a max of 1000 or so spectators. That's a far cry from the heady days of the 1980's when I remember sell out crowds to watch great athletes like Johnny Grey, Steve Ovett, Sydney Maree, Yuri Sedykh (who set a world record at the meet in 1984), Mary Slaney etc etc.

Give the problems with my heel area after last weeks long run I decided that today a steady 8 mile run instead of the planned 15+ miles would be prudent. The run profile was a 4 mile (160m climb) out and back (see below). 7:25 on the way out and 6:34 min/mile average on the way back - running downhill is great for the stats but in my defence there was a strong headwind all the way home so I had to work harder than planned to keep the pace in the mid 6's. Overall 7.92 miles (55:25mins, 7:00min/mile, 162/178bpm)

Week Total (26/06/09 to 05/07/09) - 4 runs
29.51miles - 3:31:55 - 7:11min/mile - 160bpm

End of week update

As reported previously I started the week well but having logged 5 days in row by Tuesday I decided to give Wednesday a miss and allow some measure of 'recovery'. Unfortunately, Thursday also became a DNS for work reasons. So by Friday it is fair to say that I was fully refreshed and raring to go for a steady/tempo progression type run. The lunchtime run ended up being 5.62 miles at 6:42 min/mile (162/182 bpm). The mile pace splits were 6:57 min/mile (143bpm), 6:43 (158), 7:05 (162), 6:47 (168), 6:24 (172bpm) and 5:59 (179) for the last 0.62miles. It was a nice run and allowing for the uphill mile 3 it was on target. But the ITB injury certainly has set me back a bit and my legs didn't feel as 'free' as they would have back in March but I can't really complain as I'm making progress.

Saturday's run was put on ice (Bulmers cider and ice actually) when I used up all my 'free' time in the pub watching the Lions loose to South Africa...... not a good afternoon.

So, in lieu of yesterdays non-event I extended todays planned long run by a few miles. I was tempted to break the bank and go for a 20 mile run but some sense prevailed and I 'curtailed' the run to 15 miles. The course was an out and back from Ardmore heading towards Dungarvan and consisted of 4 miles uphill, 7 miles gently undulating and 4 miles downhill as shown below.

I took it easy starting out at 8minute pace but gradually increasing to 7:30min/mile approx and eventually ending up at 7:15 approx. In all 15.08 miles (1:54:55) 7:37 min/mile 155 bpm (max 167bpm).

Week Total (22/06/09 to 28/06/08) - 4 sessions

31.97miles - 3:38:03 - avg 7:27min/mile (155/182bpm)

What was most encouraging about this run today was the average heartrate. I know that I wasn't pushing it 'hard' but any run for me that has an average heartrate in the mid 150's is good.

Hopefully I can continue the recent trend so I've also decided on my general plan for the next few months.... The target race will be a half marathon in September, probably the Great North Run. My weekly training will comprise of a mix of tempo/progression runs with easy/steady distance runs. This mix of speed and endurance seemed to work well for the 10 mile runs in January to March so hopefully it will work again!! I'd like to include 2 runs per week of 10 miles or more and 2 'speed' sessions with any other days comprising some easy / recovery runs. These sessions will make the weeks slightly harder than the equivalent weeks at the start of the year but as the target race is now a HM and not a 10 mile I think I'll need to increase the workouts to get me though the last 3 miles!! Time will tell if I'll be successful or not....

Consistently inconsistent

Hello there. I'm back....

The weather has been fine and life has been too hectic over the past few weeks to make the time for posting but at least I've been fitting in runs when I can - not as regularly as I'd like but I'm making some progress.

Here are some more views of the headland in Ardmore. As I'm sure you'll agree running along this route at 7am in weather like this and with no one else around is just great for the soul....

The 'cup and saucer'...

The "Samson"...

St. Declan's Oratory...

Also my daughters celebrated their 5th birthday on the 14th June...
by dressing up like Hannah Montana....
and Joe too...

(He has a tough life ahead of him!!)

Anyway on to the running which has been a bit inconsistent...

Week (8/6/09 to 14/6/09) - 3 Sessions (25.54miles) including 5.63 miles @ 6:45 min/mile (165/185 bpm), 5.61miles @ 6:53min/mile (164/180bpm) and 14.30miles @ 7:57 min/mile (162/175bpm). The long run was a bit unplanned. We intended on going to the beach (Ardmore) so there wasn't going to be enough time for a run. So Pamela says "why don't you run from Killeagh to Ardmore" i.e the last few miles of the journey. I say "why not" thinking that it only about 10 miles.. unfortunately it wasn't and with the temperature approx 25 degC, no water and the fact that I headed out too fast.... I suffered.. my own stupidity but at least I got to do my Sunday long run.

Week (15/6/09 to 21/6/09) - 4 sessions (31.92miles) including 4.74 miles @ 7:09 (155/169bpm), 6.46 mile progression 7:01 to 6:02 min/mile (162/184bpm), 6.55miles @ 7:46 (cliff run, avg 154bpm) and 11.32miles @ 7:25 min/mile (161/174bpm)

So far this week I've taken it relatively 'easy' running approx 5.6 miles on both Monday (7:17min/mile 155/170bpm) and Tuesday 7:53min/mile (150/173bpm).

On the injury front my achilles are still sore (hopefully regular stretching will eventually be of some benefit) and a strange pain has appeared in my left hip (hopefully a temporary hiccup).

I had planned on running a 5 mile race tomorrow night but I think I'll defer my 'comeback' until the Corkbeg 5 on July 9th - no point in rushing things now is there.

Holiday runs

Since my last post on 21st May things have been a bit mixed. Other commitments meant that I only fitted in 2 runs during the week of 18th to 24th May. A total of 11.9 easy/steady miles at an average of 7:02min/mile.

My next run was almost a week later on the 29th May, a lunchtime 5.6 miles at 6:56min/mile pace and the day I started a weeks holiday at the beach.....the good weather was due too so shorts packed and off we go.....yippee!!

Not only did the holiday give me the chance for some quality family time it also gave me enough free time (mostly early morning!!) to get in some quality runs. Typically, on my runs I headed out across the beach towards Ardmore village approx 1 mile away and completed a couple of loops of the Cliff Walk; a 2.5 mile long historic and scenic route that initially skirts a Round Tower (circa 12th century) and then takes me along a headland with breathtaking scenery and an undulating rough path which is not conducive to fast running! Probably just what I need... :)

So with the help of a Friday, Saturday and Sunday run I logged 18.81 miles for the week of 25th to 31st May. The average pace took a bit of a hit though - I averaged 8:30min/mile for the Saturday and Sunday runs in Ardmore. Interestingly (for me anyway), my heartrate on Saturday was 162bpm but on Sunday it was 151bpm for the same overall average pace. Not sure of the reason why.

Holidays are great....this week I improved on my recent run frequency managing to get out on 5 days, walked one the beach and collected shells with the kids, swam in the sea, cooked on the BBQ, avoided all news reports and had a generally relaxing time. Runs around the cliff varied between 5.7 and 10.1 miles - all easy (7:45 to 8:17 min/mile pace). Average heartrates were typically 146 to 151bpm. Today, I'm back home and my 7 miles on city roads were a bit quicker 7:03 pace (161bpm). That gave a weekly total of 38.32miles in 4:57:56 (average 7:47min/mile 154bpm) - my first week over 38miles since the middle of February last! Hopefully this trend will continue.

On the injury front despite some rubbing of the IT band on a run last Wednesday that problem seems to be 99% cleared (at last!). My left achilles is still very tight and weak so I'll have to work on that one over the coming month or so - regular stretching and strengthening to be done!!

10mile cliff route (6/6/09) including 2 laps of the Cliff Walk (miles 1 to 6)...

Run 6/6/09...