It doesn't seem much longer than yesterday that I mapped out my 20 week plan to be ready for Philly in November. Twenty weeks, and November, seemed so far way. My fitness levels were low too, and my weight high, but I has 20 weeks!
Well, here we are and Week 9 has commenced, it's nearly the end of August, and November doesn't seem so far away now. I'm almost at the half way point in my key training, and I need to reflect on what I have achieved so far.
Overall I can't be disappointed given where I started. My overall fitness level has increased, and whilst I am not back to where I would like to be, I am well on the way. The weight has dropped off, and I am down to 187 lbs, with my 180 target well in sight. I am actually heading to the gym for a Body Composition Analysis (BCA) on Wednesday, so that will indicate where I need to work to tone things up.
Over the weekend I managed a couple of nice runs, 4.1 miles on Saturday and 7.3 miles on Sunday, both on the roads around Naas. On Monday evening I called to the gym and ran something of a time trial, doing a 6Km session tempo style, starting at 5 mins per Km, and increasing each Km, clocking 29:32 for the session. Finally this morning, I went for a run with my Canadian Training friend, Mike, and we ran 12.5 miles through the City in the early morning, heading on to the Phoenix Park as the sun came up and we saw the deer enjoying their dewy breakfast chew as we ran along, before heading home along the Liffey Boardwalk/ It was a 2 hour run, averaging around 10 minute mile pace, and a good start to the day. And I managed to expunge the demon of that darn Glen Road Hill in the Park that scarred me from that 10 mile race, as I coasted up and over the crest.
Yes, all in all, there have been a few downs in my training, but things are generally on the way up, and I'm looking forward to the next 11 weeks and the trip to Philly - Still a lot of work to do, but I'm getting there :)...... Stay Posted
Tuesday, August 28, 2007
Friday, August 24, 2007
Week 8 and that New Drawing Board
After Saturdays disappointment, it was always going to be a tough week, getting back on the rails and pushing on with the training. I rested on Sunday to tray and allow for a decent recovery from the tiredness, and on Monday I ran a regular route along Sandymount Strand, and a 5 miler. I think I allowed my frustration out of the bag as I timed myself with a new PR for the route - maybe if my race had been on Monday - What's with this bio-rhythm stuff anyway!
Tuesday I was meant to be meeting up with Mike for a steady 12 miler, but I had runs of other kinds on my mind, and had to pass on the training run - enough said!
Wednesday and I decided on a different run - With hindsight, 5 pm on a week night is not the best time to be running through Dublin City Centre, too many people! Pedestrians are worse than cars - they expect you to get out of their way. But I ran along the Liffey, through the city and up to the Phoenix Park, and whilst a little Stop/Go. it certainly kept me on my toes as I zig-zagged through the masses. All in all around a 7.5 mile run, and nice and easy too.
Thursday, and my motivation is certainly back. I was really looking forward to a run, and as I want to build my mileage up each week, an extended run to Sandymount was on the cards. I started with a loop of the river, over the Sean O'Casey bridge, along the North Wall and back over the East Link, before heading out to Sandymount and the majority of my 5 miler from Monday. Measured this run at 6.6 miles on the old Gmap tool, and I clocked around 8 minute per mile pace, for a healthy run.
No racing this weekend, just a few nice runs, maybe out in the country, nice and slow and more miles in the legs. The weight is still dropping, albeit slowly now, and I have made 188, only 8 lbs to go in the 12 weeks before Philly - Getting back on the rails has been easy - Now all I have to do is stay there.
Tuesday I was meant to be meeting up with Mike for a steady 12 miler, but I had runs of other kinds on my mind, and had to pass on the training run - enough said!
Wednesday and I decided on a different run - With hindsight, 5 pm on a week night is not the best time to be running through Dublin City Centre, too many people! Pedestrians are worse than cars - they expect you to get out of their way. But I ran along the Liffey, through the city and up to the Phoenix Park, and whilst a little Stop/Go. it certainly kept me on my toes as I zig-zagged through the masses. All in all around a 7.5 mile run, and nice and easy too.
Thursday, and my motivation is certainly back. I was really looking forward to a run, and as I want to build my mileage up each week, an extended run to Sandymount was on the cards. I started with a loop of the river, over the Sean O'Casey bridge, along the North Wall and back over the East Link, before heading out to Sandymount and the majority of my 5 miler from Monday. Measured this run at 6.6 miles on the old Gmap tool, and I clocked around 8 minute per mile pace, for a healthy run.
No racing this weekend, just a few nice runs, maybe out in the country, nice and slow and more miles in the legs. The weight is still dropping, albeit slowly now, and I have made 188, only 8 lbs to go in the 12 weeks before Philly - Getting back on the rails has been easy - Now all I have to do is stay there.
Sunday, August 19, 2007
Not everything works out as planned
Saturday saw me turning out on a damp overcast day for the Frank Duffy 10, the second build up race in the Adidas Series leading up to the Dublin Marathon in October. I ran the 5 Miler in July, and there is a half marathon next month that I will be partaking in.
Because of the sponsorship by Adidas and the Marathon tie-in, this race has grown from a few hundred club runners only four years ago, to nearly 3000 entries, and well over 2000 taking part on the day, so a busy car park, and a lot of people around for the race.
I came into this race with good expectations. I have been training well these past 7 weeks, and with last weekends 5 mile race ran in 37:22, and the 3000m track race on Wednesday ran at sun 7 minute mile pace, I was hopeful of running under 78 minutes. Somehow things just didn't work out that way.
You know when you get a feeling that it isn't going to be your day - well that was how I felt. I don't know why, maybe I was tired. Two "shorter" races in the previous 7 days, a 10 mile training run on Tuesday, and a busy week at work, must have taken it out of me. I didn't want to go out too quickly, but equally I didn't want to get tied up with the stragglers, so when we started I was as near as I dare to the front, and I set off easily, and was into my running stride very quickly. The first three miles are flat through the Phoenix Park, in fact the whole race is through the Park, and these first few miles were covered in 7:31, 7:35 and 15:57 (two miles as the 3 mile mark was WAY out!), an average of around 7:30 pace - Was it too fast? Obviously....
Then the wheels fell off.
As soon as the long climb on the Glen Road I was struggling. I tried to keep an even pace, but my legs were rebelling, my chest was aching, and my breathing labouring - I was, quite simply, knackered! This was ridiculous, I had run 5 miles last weekend in 37 and change, I hadn't even reached 5 mile yet and I was slowing to a walk - 9:06 tells its own tale - What had happened, The hill in question is a tad long, but it isn't steep, and in other races and training over the years I have easily managed the climb - not this time!
At half way I was a little over 40 minutes, but struggling hard, and as we entered the second lap (the course repeated itself), I knew I had to face that darn climb again in three miles! I was back running evenly now, albeit slower, and I managed 7:56 and 7:55 for the next two miles, but then that darn climb came back to haunt me. 8:51 and 9:01 had me in mental anguish - why was I running so badly, feeling so absolutely drained - It was hard to push on for the finish, and quite frankly I had given up the ghost. I had to walk again in the last mile, before a little rally as I knew the finish was only some 500 yards away, and for those watching me in the last couple of hundred yards I probably looked like a runner again, but as I stopped my watch at 1:22:37, I knew that this had not been a good day at the office.
Maybe it was a good thing to get this wake up call and realise that despite two decent performances last week, I am still a long way from being properly fit, at least not for distances, and I need to rethink my short term goals. I have documented many times that I want to Boston Qualify for next April, and that has been my driving force. With the late start to my structured training this year, through no fault of course, Philadelphia, my target race, is looming too quickly, and whilst I will still be heading to the US in November, I may set a new target to try and Boston qualify, and use Philly as a building block.
Last night I was in bed at 8:15, totally shattered, and feeling drained, stiff, and with a bruised toe, and more importantly, a bruised ego. Today, I can reflect on the reasons, and work out what has to be done to get my level of fitness back to one that I can feel comfortable with. Like falling off a bike, the only way to get over this will be to get back on the bike, or in this case, back on the road - watch this space - I will be back!
Liam
Because of the sponsorship by Adidas and the Marathon tie-in, this race has grown from a few hundred club runners only four years ago, to nearly 3000 entries, and well over 2000 taking part on the day, so a busy car park, and a lot of people around for the race.
I came into this race with good expectations. I have been training well these past 7 weeks, and with last weekends 5 mile race ran in 37:22, and the 3000m track race on Wednesday ran at sun 7 minute mile pace, I was hopeful of running under 78 minutes. Somehow things just didn't work out that way.
You know when you get a feeling that it isn't going to be your day - well that was how I felt. I don't know why, maybe I was tired. Two "shorter" races in the previous 7 days, a 10 mile training run on Tuesday, and a busy week at work, must have taken it out of me. I didn't want to go out too quickly, but equally I didn't want to get tied up with the stragglers, so when we started I was as near as I dare to the front, and I set off easily, and was into my running stride very quickly. The first three miles are flat through the Phoenix Park, in fact the whole race is through the Park, and these first few miles were covered in 7:31, 7:35 and 15:57 (two miles as the 3 mile mark was WAY out!), an average of around 7:30 pace - Was it too fast? Obviously....
Then the wheels fell off.
As soon as the long climb on the Glen Road I was struggling. I tried to keep an even pace, but my legs were rebelling, my chest was aching, and my breathing labouring - I was, quite simply, knackered! This was ridiculous, I had run 5 miles last weekend in 37 and change, I hadn't even reached 5 mile yet and I was slowing to a walk - 9:06 tells its own tale - What had happened, The hill in question is a tad long, but it isn't steep, and in other races and training over the years I have easily managed the climb - not this time!
At half way I was a little over 40 minutes, but struggling hard, and as we entered the second lap (the course repeated itself), I knew I had to face that darn climb again in three miles! I was back running evenly now, albeit slower, and I managed 7:56 and 7:55 for the next two miles, but then that darn climb came back to haunt me. 8:51 and 9:01 had me in mental anguish - why was I running so badly, feeling so absolutely drained - It was hard to push on for the finish, and quite frankly I had given up the ghost. I had to walk again in the last mile, before a little rally as I knew the finish was only some 500 yards away, and for those watching me in the last couple of hundred yards I probably looked like a runner again, but as I stopped my watch at 1:22:37, I knew that this had not been a good day at the office.
Maybe it was a good thing to get this wake up call and realise that despite two decent performances last week, I am still a long way from being properly fit, at least not for distances, and I need to rethink my short term goals. I have documented many times that I want to Boston Qualify for next April, and that has been my driving force. With the late start to my structured training this year, through no fault of course, Philadelphia, my target race, is looming too quickly, and whilst I will still be heading to the US in November, I may set a new target to try and Boston qualify, and use Philly as a building block.
Last night I was in bed at 8:15, totally shattered, and feeling drained, stiff, and with a bruised toe, and more importantly, a bruised ego. Today, I can reflect on the reasons, and work out what has to be done to get my level of fitness back to one that I can feel comfortable with. Like falling off a bike, the only way to get over this will be to get back on the bike, or in this case, back on the road - watch this space - I will be back!
Liam
Wednesday, August 15, 2007
Another Race - This time Track and 3000m
I know I ran that 8K Road Race on Saturday, and I have a 10 Miler planned for Saturday, but I couldn't resist the 3000m Track Race organised by the BHAA tonight. The races were handicapped based on the expected finish times, linked into the scoring system for the BHAA series (it's complicated so I won't bore you here). Suffice to say I was down to run in Race 2, the 13 to 15 minute expectors!
When we came to the line, our race included all the top women as well us us 13 minute guys, and as expected, once the race started, the six top women were immediately in front (where they stayed!) Now, because of the wide range of time in the race, it was a relatively boring race for me, in that I was running alone after the first lap, and just concentrated on my own time. No real splits, but I was watching the clock each lap, and aside from an overquick first 400m, I settled nicely into a rhythm, caught and passed one runner on lap 5, was lapped by the first three women, and I think I finished fourth - but most importantly I ran a strong last 400m and clocked 12:51 for the 3000m, a sub 7 minute mile pace (sorry I still compare myself by mile times!).
Fair to say I was very happy with running 12:51 for 3K, and after the race and return home, I went for a 2.4 mile run around the quays to warm down and clock a few more miles into the legs, for a good nights work. Looking forward to Saturday now, and the 10 Mile Race.
When we came to the line, our race included all the top women as well us us 13 minute guys, and as expected, once the race started, the six top women were immediately in front (where they stayed!) Now, because of the wide range of time in the race, it was a relatively boring race for me, in that I was running alone after the first lap, and just concentrated on my own time. No real splits, but I was watching the clock each lap, and aside from an overquick first 400m, I settled nicely into a rhythm, caught and passed one runner on lap 5, was lapped by the first three women, and I think I finished fourth - but most importantly I ran a strong last 400m and clocked 12:51 for the 3000m, a sub 7 minute mile pace (sorry I still compare myself by mile times!).
Fair to say I was very happy with running 12:51 for 3K, and after the race and return home, I went for a 2.4 mile run around the quays to warm down and clock a few more miles into the legs, for a good nights work. Looking forward to Saturday now, and the 10 Mile Race.
Tuesday, August 14, 2007
W7D1&2 - Is it really Week 7, one third of the way through?
After the euphoria of my race on Saturday, it was back to training and building up the miles for Philly. I had to blink realising that this week sees me 1/3rd of the way through to the Big Race, and I can look back on the first third of my training plan with some pleasure. The weight has dropped by 8 lbs in those 6 weeks plus, and obviously from Saturday's performance, the speed is coming back. Now, I have to concentrate on building the miles into my legs.
Monday evening saw me out doing a short 3.6 mile run at around 8 minute pace, just to blow the lactic out of my legs from the race, and this morning, at the unearthly hour of 6am, saw me meeting up with Mike (Horrible Peanut from Kickrunners) and a 10 mile jaunt around Dublin waterfront at around 9 minute pace. Light drizzle as we started. and as the morning burst into fullness, the rain stopped and a mild 90 minute run was enjoyed by both of us, except for my legs which felt a little heavy, just going to proved that the middle phase of my training will need those miles developed into the legs.
Monday evening saw me out doing a short 3.6 mile run at around 8 minute pace, just to blow the lactic out of my legs from the race, and this morning, at the unearthly hour of 6am, saw me meeting up with Mike (Horrible Peanut from Kickrunners) and a 10 mile jaunt around Dublin waterfront at around 9 minute pace. Light drizzle as we started. and as the morning burst into fullness, the rain stopped and a mild 90 minute run was enjoyed by both of us, except for my legs which felt a little heavy, just going to proved that the middle phase of my training will need those miles developed into the legs.
Monday, August 13, 2007
Streets of Galway 8K Race
Sometimes, you don't know why, but sometimes, things just come right for you, and you wind up being very happy with life. Saturday night was one of those times.
The day started miserably as it was raining heavy when we left Dublin and set out for the west and the two and a half hour drive over to Galway. It rained all the way, and I wasn't looking forward to the 8K race I had planned. The trip was for the Streets of Galway 8K, a road race around Galway City that I have enjoyed running a number of times in the past, not least as it gives me a chance to meet up with my team mates from Athenry AC, my running club. This year it would be a good gauge as to how well my training has been going. I ran a 5M race just 4 weeks ago, and I was looking for a significant improvement on that time of 43:16, albeit that was run as a training race.
Arriving at a wet Galway in mid-afternoon, I watched the Ireland warm up game for the Rugby World Cup, then the first half of the Liverpool match as I relaxed before the 7:30 start for the race. Met up with the lads from the club and proceeded over to the Claddagh and Race HQ. It was still raining, but there was hope as there were patches of blue breaking through, and lo and behold, just as the race started the rain stopped.
There were a LOT of runners, despite the weather, I believe I heard the announcer mention nearly 2000 had entered, and I made my only mistake of the evening when I lined up WAY too far back. There were no chips for this race, and so when the race started on the narrow road, it was nearly two minutes before I crossed the start line, so my Official Time would be well out form my watch time.
The race starts at the Claddagh, then crosses the river and runs into town and around Eyre Square and through the shopping area, generating a good crowd cheering as the masses ran past. The race then runs through the more residential parts of town, before heading down to Salthill and the waterfront as we run the last couple of kilometres along Galway Bay, returning to the Claddagh to finish.
I started conservatively, once I got running, missed the first distance mark, and at 2Km my watch said 10:03, which I had started as I crossed the start line at a jog. By now I had settled into a reasonable pace, and I got my head down and concentrated on running at this steady pace, picking off runners all the time. I don't believe that anybody went past me from that point in the race, I was running well, feeling strong, and happy that I could maintain the pace.
The middle of the race was one of simply keeping steady, feeling good, and running past people. I hit the watch at 6Km and I had covered the middle 4Km in 18:30, and I was certainly on to break the 39 minutes that I had guessed I was capable off. I didn't really set a target for this race, but the McMillan Calculators were showing a 39:07 target based on my last 5K race, and I had trained well for the last two weeks, so knew I was in better shape. But I hadn't realised how much better I was feeling.
With 2K to go, we were on the waterfront, and with the sun now creeping out, the rain had stopped and the beauty of Galway Bay alongside, with rainbows acting as backdrop, I was determined to finish strongly. My speed work with Karolina was beginning to pay off as I dug in and pushed from thereon in. I felt very strong, and unlike recent races I felt I had more to give rather than feeling tired as I neared the conclusion of the race. There was a mark on the road indicating 500m to go, and at that point I raised my game again, checked on the field in front of me, and ran through them. Normally i pick a couple of runners in front of me and try and reel them in, but today I was reeling too many in - I was flying (OK, I know it's relative to where I was in the race!) - I must have past 20 runners in that last 500, turning the 90 degree bend for the finish straight with 100 to go, kicked again and flew past a few more runners as I crossed the line, stopping my watch at 37:22 - a marvellous 8:48 for the last 2 kilometres, and WELL inside my McMillan predicted time.
The official time shows I ran 39:13, and placed 589th, but given where I lined up, and how long it took me to cross the start line, I actually ran 37:22 for the 8K, which for the non-metric readers, translates to a 7:30 per mile pace for the "almost" 5 Mile race. I was VERY happy with the time, and the run. The training is obviously paying off as the improvement in just a month has been dramatic. I have a 10 Mile race this Saturday, and all being well I will be under 80 minutes then - 14 weeks to go to Philadelphia, and things are looking good.
The day started miserably as it was raining heavy when we left Dublin and set out for the west and the two and a half hour drive over to Galway. It rained all the way, and I wasn't looking forward to the 8K race I had planned. The trip was for the Streets of Galway 8K, a road race around Galway City that I have enjoyed running a number of times in the past, not least as it gives me a chance to meet up with my team mates from Athenry AC, my running club. This year it would be a good gauge as to how well my training has been going. I ran a 5M race just 4 weeks ago, and I was looking for a significant improvement on that time of 43:16, albeit that was run as a training race.
Arriving at a wet Galway in mid-afternoon, I watched the Ireland warm up game for the Rugby World Cup, then the first half of the Liverpool match as I relaxed before the 7:30 start for the race. Met up with the lads from the club and proceeded over to the Claddagh and Race HQ. It was still raining, but there was hope as there were patches of blue breaking through, and lo and behold, just as the race started the rain stopped.
There were a LOT of runners, despite the weather, I believe I heard the announcer mention nearly 2000 had entered, and I made my only mistake of the evening when I lined up WAY too far back. There were no chips for this race, and so when the race started on the narrow road, it was nearly two minutes before I crossed the start line, so my Official Time would be well out form my watch time.
The race starts at the Claddagh, then crosses the river and runs into town and around Eyre Square and through the shopping area, generating a good crowd cheering as the masses ran past. The race then runs through the more residential parts of town, before heading down to Salthill and the waterfront as we run the last couple of kilometres along Galway Bay, returning to the Claddagh to finish.
I started conservatively, once I got running, missed the first distance mark, and at 2Km my watch said 10:03, which I had started as I crossed the start line at a jog. By now I had settled into a reasonable pace, and I got my head down and concentrated on running at this steady pace, picking off runners all the time. I don't believe that anybody went past me from that point in the race, I was running well, feeling strong, and happy that I could maintain the pace.
The middle of the race was one of simply keeping steady, feeling good, and running past people. I hit the watch at 6Km and I had covered the middle 4Km in 18:30, and I was certainly on to break the 39 minutes that I had guessed I was capable off. I didn't really set a target for this race, but the McMillan Calculators were showing a 39:07 target based on my last 5K race, and I had trained well for the last two weeks, so knew I was in better shape. But I hadn't realised how much better I was feeling.
With 2K to go, we were on the waterfront, and with the sun now creeping out, the rain had stopped and the beauty of Galway Bay alongside, with rainbows acting as backdrop, I was determined to finish strongly. My speed work with Karolina was beginning to pay off as I dug in and pushed from thereon in. I felt very strong, and unlike recent races I felt I had more to give rather than feeling tired as I neared the conclusion of the race. There was a mark on the road indicating 500m to go, and at that point I raised my game again, checked on the field in front of me, and ran through them. Normally i pick a couple of runners in front of me and try and reel them in, but today I was reeling too many in - I was flying (OK, I know it's relative to where I was in the race!) - I must have past 20 runners in that last 500, turning the 90 degree bend for the finish straight with 100 to go, kicked again and flew past a few more runners as I crossed the line, stopping my watch at 37:22 - a marvellous 8:48 for the last 2 kilometres, and WELL inside my McMillan predicted time.
The official time shows I ran 39:13, and placed 589th, but given where I lined up, and how long it took me to cross the start line, I actually ran 37:22 for the 8K, which for the non-metric readers, translates to a 7:30 per mile pace for the "almost" 5 Mile race. I was VERY happy with the time, and the run. The training is obviously paying off as the improvement in just a month has been dramatic. I have a 10 Mile race this Saturday, and all being well I will be under 80 minutes then - 14 weeks to go to Philadelphia, and things are looking good.
Thursday, August 09, 2007
W6D4 - Working hard
Another Thursday roles around, and my weekly session with my running buddy Karolina from Poland. It's only been three weeks since we started the speed sessions, but I can feel the improvement in these old legs of mine, and tonight I was determined not to work tooooo hard, as I have the Streets of Galway 8K on Saturday evening to run.
All the same, I managed 4x600 in 2:32's, and then watched as Karolina managed two more 600's, with her last in 2:25 - she's a flyer! We cooled down between each rep with a 350 jog, and after the last intervals we went on a 4.5 mile run out along Sandymount Strand, running easy and chatting away, but still running well and pushing harder over the last mile. All in all, around 8 miles clocked, a good speed session, and finishing with a nice run - Fingers crossed for Saturday - Tomorrow will be a well earner rest day, keeping myself fired up for the race. McMillan's Calculator says I should be capable of running 39:07 for the 8K, so I guess I have a target!
All the same, I managed 4x600 in 2:32's, and then watched as Karolina managed two more 600's, with her last in 2:25 - she's a flyer! We cooled down between each rep with a 350 jog, and after the last intervals we went on a 4.5 mile run out along Sandymount Strand, running easy and chatting away, but still running well and pushing harder over the last mile. All in all, around 8 miles clocked, a good speed session, and finishing with a nice run - Fingers crossed for Saturday - Tomorrow will be a well earner rest day, keeping myself fired up for the race. McMillan's Calculator says I should be capable of running 39:07 for the 8K, so I guess I have a target!
Wednesday, August 08, 2007
W6D3 - Life's A Beach
Well, it is when you're running alongside the beach and feeling great. Another run along Sandymount Strand this evening. A little slower on the way out, as there was a touch of a head wind, but from the turn to home I accelerated, picked up the pace, and had a significant negative split for the 5 mile trip.
Again, things are going well. As an aside, I have put together a new training programme for the 5K. You may recall the Couch to 5K Training Plan from Kick! and Cool Running, emanating from the 90's. Well, having been involved back then with the author of the original programme, I was asked to put together a new version for the Kickrunners site, with extra plans for those who are progressing through the 5K distance and seeking improvements. So I have come up with Three plans, a Beginners Version, an Improver's Schedule, and finally a Step-Up Programme for those who want to break the 20 minute barrier - Why not pop over to Kickrunners and have a look.
Tuesday, August 07, 2007
W6D2 - Along the Strand
A pleasant evening and a nice run along Sandymount Strand. An out and back run, along the Coastal Path, with the evening sun bringing out a plethora of runners and walkers. It's always encouraging to see others out running, whether they be sprinting along, panting hard, or jogging along gently listening to their i-pods.
For me it was a 5 mile run at sub 8 minute pace. A flat run with only two roads to cross, a nice steady pace, and a simple enjoyment of a run. Looking back over the last few months, it is so good to be able to write that - enjoyment. Sometimes when we run, it's a hardship. We drag ourselves out because we know we have to - Two months ago, it hurt to run 3 miles, never mind 5. Tonight, it was enjoyable, pleasant, easy - long may these runs continue.
W5D6&7 and W6D1 - Mini Vacation Time
This weekend was a holiday weekend here in Ireland, and the weather was typical summer weather - It Rained! To say it rained all the time would be an exaggeration, it did let up for a short while on Saturday, enough for me to get a run in, and also on Monday, the weather was OK until mid afternoon.
The pictures were taken on the beach on Monday lunchtime, so we did see a little sun. I actually ran twice in the three days, on Saturday between the showers, and again on Monday morning. The runs were basically the same, with a little extra on Monday to add another half mile. We were staying on a caravan site on the beach in Carne, Wexford, in the south-east of the island. So my run was from the site, in land to Our Lady's Island, and back. A little over 2 miles each way, with extra bits added on to make a 4.5 mile run on Saturday, and 5 miles on Monday. Both runs were at sub 8 minute pace, and were surprisingly undulating, with a steady climb from the beach to the Island, nothing too strenuous, but two good work outs, and different to my normal Dublin centric running.
Now, one quarter of the way to Philly, and things are going steadily. I am pleased with the overall progress and will look for improvement in overall pace and stamina over the next phase.
The pictures were taken on the beach on Monday lunchtime, so we did see a little sun. I actually ran twice in the three days, on Saturday between the showers, and again on Monday morning. The runs were basically the same, with a little extra on Monday to add another half mile. We were staying on a caravan site on the beach in Carne, Wexford, in the south-east of the island. So my run was from the site, in land to Our Lady's Island, and back. A little over 2 miles each way, with extra bits added on to make a 4.5 mile run on Saturday, and 5 miles on Monday. Both runs were at sub 8 minute pace, and were surprisingly undulating, with a steady climb from the beach to the Island, nothing too strenuous, but two good work outs, and different to my normal Dublin centric running.
Now, one quarter of the way to Philly, and things are going steadily. I am pleased with the overall progress and will look for improvement in overall pace and stamina over the next phase.
Friday, August 03, 2007
W5D5 - Lunchtime running
One of the difficulties when you have a busy working week, and it's a Holiday Weekend and you are heading to the country for a few days, is how to fit in your training run. Lunchtimes are never easy to fit a run in, as time is usually against you, but today, the only way I would be able to manage a run was to get out at lunch - so I did.
Fortunately, living 5 minutes from the office is advantageous, and by 1 o'clock I was kitted out and starting out. Now, I appreciate that I have only done a couple of speed sessions, and whilst my training has been improving, I'm not expecting wonders quite yet. However, today seemed very easy. As it was lunch, I couldn't run far, so it was a 3 mile circuit I last run on July 3rd, so without pushing it, it would be good to compare the times and see how my body was feeling.
As I said, it was an easy run along the quays, dodging the lunchtime office staff, and with the exception of the last hundred metres or so, I just took it easy. So, imagine my surprise when I compared my July time, and found that I had run a full one minute and 45 seconds faster, over 30 seconds a mile quicker. Something must be working, I can't believe it's as a result of the speed work, but whatever it is, I'll keep at it, and see where the wind takes me.
Fortunately, living 5 minutes from the office is advantageous, and by 1 o'clock I was kitted out and starting out. Now, I appreciate that I have only done a couple of speed sessions, and whilst my training has been improving, I'm not expecting wonders quite yet. However, today seemed very easy. As it was lunch, I couldn't run far, so it was a 3 mile circuit I last run on July 3rd, so without pushing it, it would be good to compare the times and see how my body was feeling.
As I said, it was an easy run along the quays, dodging the lunchtime office staff, and with the exception of the last hundred metres or so, I just took it easy. So, imagine my surprise when I compared my July time, and found that I had run a full one minute and 45 seconds faster, over 30 seconds a mile quicker. Something must be working, I can't believe it's as a result of the speed work, but whatever it is, I'll keep at it, and see where the wind takes me.
Thursday, August 02, 2007
W4D7&W5D1-4 Slow to post, but still running
Busy little bee, and slow to post, so apologies, but I have been out there running. With a mild exception at the end of last week. I actually am carrying an injury of sorts. It started last Saturday, after my canal run. I went up North to cut grass at the Banbridge house, and my right heel was really sore when I arrived. Not sure what the definition of the injury is, maybe a Heel Spur, but it was sore to walk, so I passed on Sunday, so leaving my weekly mileage at 20.5 miles last week.
It was easier, but still sore on Monday, so I erred on the side of prudence, and rested it again, which seemed to do the business and Tuesday I was able to run the 4.75 miles along the canal, with absolutely no problem from the heel, and although running easily, I was almost 10 seconds a mile quicker than on Saturday on the same route. Again, I would stress, I don't time every run to see if I am running quicker, but I always record my times so I can gauge the pace of my training. This rounded of July with 64.5 miles in the bank for the month. I do appreciate that this mileage is ridiculously low by certain standards (Thomas, are you reading?), but I am still building up gradually, slowly and steadily, trying to avoid the pitfalls of the last few years in jumping in far too quickly and ending up injuring myself.
Yesterday, August commenced (where is the year going?), and I tried something new, with a series of laps of 1 mile around the Canal Basin. Each lap was progressively faster, starting with a 7:57, then 7:43 and finally 7:31, at long last times that felt like I was actually "running", rather than ticking along.
So tonight, it was time to meet Karolina, my new Polish running buddy, and as last week, her programme called for intervals, but this time it was 800m intervals, and tonight I was able to keep up with her. She had already completed 2x800 when I joined her, but we then ran 4x800 under 3:30 each time, with a recovery jog of 400 each time. I was really pleased with these runs, my first real attempts at speed work this summer, and given that last week she blew me away, I was very happy to be able to work with her at her pace. We then had a nice warm down run, which I added another mile to, with another lap around the Canal Basin when I got home, so giving me a great workout.
So, I am feeling happy with my progress so far. I've come a fair bit in recent weeks, and hope that it can continue through August. The weight is now down to 191lbs, which is obviously helping my "speed", and next weeks Streets of Galway 8K will be a good indicator of progress.
It was easier, but still sore on Monday, so I erred on the side of prudence, and rested it again, which seemed to do the business and Tuesday I was able to run the 4.75 miles along the canal, with absolutely no problem from the heel, and although running easily, I was almost 10 seconds a mile quicker than on Saturday on the same route. Again, I would stress, I don't time every run to see if I am running quicker, but I always record my times so I can gauge the pace of my training. This rounded of July with 64.5 miles in the bank for the month. I do appreciate that this mileage is ridiculously low by certain standards (Thomas, are you reading?), but I am still building up gradually, slowly and steadily, trying to avoid the pitfalls of the last few years in jumping in far too quickly and ending up injuring myself.
Yesterday, August commenced (where is the year going?), and I tried something new, with a series of laps of 1 mile around the Canal Basin. Each lap was progressively faster, starting with a 7:57, then 7:43 and finally 7:31, at long last times that felt like I was actually "running", rather than ticking along.
So tonight, it was time to meet Karolina, my new Polish running buddy, and as last week, her programme called for intervals, but this time it was 800m intervals, and tonight I was able to keep up with her. She had already completed 2x800 when I joined her, but we then ran 4x800 under 3:30 each time, with a recovery jog of 400 each time. I was really pleased with these runs, my first real attempts at speed work this summer, and given that last week she blew me away, I was very happy to be able to work with her at her pace. We then had a nice warm down run, which I added another mile to, with another lap around the Canal Basin when I got home, so giving me a great workout.
So, I am feeling happy with my progress so far. I've come a fair bit in recent weeks, and hope that it can continue through August. The weight is now down to 191lbs, which is obviously helping my "speed", and next weeks Streets of Galway 8K will be a good indicator of progress.
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