A Busy Week

From a running point of view I got a lot in last week. From my training side I did my biggest week ever in 75 Miles and not all where easy miles. Tuesday was interval session of 6*1K @ 5K pace off 75% recovery. Aimed for 4:02 for each but the last one my legs where gone ended up been 4:05 even with me pushing it. The next day was a 12 mile run which I sometimes do in lees road. Anyone who runs or has ran in there will know the undulating nature of the trails. Again another very tough session on the legs. This followed with a 2-3 miles with the C25K group that evening. Recovery day on Friday and Saturday started with the inaugural lees road parkrun which I was acting as one of the timekeepers and was followed later that evening by a 8 mile General Aerobic Run. I have started to make this a fartlek in Ballybeg Woods with and one minute get up as fast as I can climb on a slope of over 45°. Overall the session is not hard but the hills add the reminder of what it is like to be flat out without battering the legs to death. Sunday saw me finish the week with the small job of pacing the Tralee Marathon for the 5 hour bus.

parkrun comes to Ennis

I had been asked to have a look at a suitable course for the parkrun in Lee’s road Ennis. The run was to take place as much as possible in the wooded section and we could not use the cross country track as it crossed the entrance road. This would mean the course would be very undulating and no mater what way it went would have some tough short climbs. The finalised course had some reservations regarding the finish area so on Friday Night we changed it to allow it finish and start in a wide area but this meant 2 loops up a very steep hill. On the day we had 130 runners which was very good considering the 2 largest Primary schools had Confirmation that morning. No major issues on the day and I was well impressed by the concept, and hopefully this will go from strength to strength in the future. The course lived up to its billing only one runner under 20 minutes.

In Kerry again

My second year to pace this at 5 hours. Between 50 miles in the legs and only 3 hours sleep on Saturday as I was gigging to say the least I was not fresh. Recently with the C25K group if I don't wear 2 pairs of gloves my hands get numb. Several times when getting ready one of our pacing team tried to relive me of a pair but I was having none of it. The wind factor today would mean I was in for a long cold day. Got to the start and noted numbers where down on last year. My starting group consisted of 5-6 Kerry Crusaders ladies and a few lads willing to take a risk running with them. Soon we where off and moving along nicely. Mile One no marker not to worry, Mile two none again by the time I heard Garmin's beeping around me for the third time there still was no sign of a marker. Final saw the three mile marker but it was way out, now starting to worry as 11:25 pace is not anywhere near a natural pace for me. The fourth Mile marker appeared to be correct but we where now close to a minute up. Group was going along nicely plenty of chat. Got to the turn in Banna a nice section but on the day the wind was now in our face so I gave back the minute hear and in the climb back up to Ardfert. At this point I had noticed my group of Crusaders had got noticeable quieter and over the next 2-3 miles they fell away. Coming out of Ardfert there now was only two left in the group. Paul and Donie, Donie was chatting away but Paul had got noticeably quieter. The pull up to Chruch Hill would see him fall off the back. At this point we had caught a cork native with plenty of support. Even managed to snag me a Cork flag as they passed cheering in the car. The two guys where going well and picked up a bit as we entered Fenit. This left me on my own. From here to Tralee it was a lonesome run with a cold headwind and I was now glad my fellow pacer didn't snag my gloves as at least my hands where warm. Passed Donie at 23 his race was done. He had mentioned several time that he always fades at this point. Again proves if you believe its going to happen you will always be correct. I was at this point the most hated runner on the course. There was maybe 7-8 runners ahead of me dreading my approach, stealing the odd glance behind to see if I was catching them. For some reason all but one stayed ahead. I caught 4 of them but three passed me again on the way into Tralee determined not to let me catch them again. Pretty soon the finish was there and I crossed 4:59:20. The lack of a 26 Mile marker had me in a bit of a panic but Once I saw the finish I knew my pace was okay. Thought I was good snagging myself 2 chocolate Santa’s only to discover later some intrepid young lad got his hands on Ten of them.

Windy Wednesday

I have switched my training block from 3 Sessions every Ten days to 2 sessions every week. This suits better as I intend to do more races at weekends this makes more sense to me. This means that the other session is mid week on a Wednesday. I am alternating between long tempos and 5K/10K paced interval sessions every second week. Track in Ennis at the Fairgreen is very open and the last 3 nights I have visited it there has been a gale blowing. This makes it very hard to judge what my actual pace is. I would like to believe it is sub 20 Minute for 5K but I have not hit that pace in any of the recent sessions. Last Wednesday was no exception only adding to the fun was hail showers that where hitting you like a machine gun. Those things are seriously sore. I did a shorter session as in 6 * 300 @ 5K 3 times. So of the earlier paces did hit the magic figure but I doubt I could hold this for a full race. I would not need to wait that long to answer the question.

Resolution 5K

Opened the door at 7 AM on Saturday morning to l et the cat out, she promptly changed her mind as quick as I noted not ideal racing conditions. One of those hail showers with a nasty northerly breeze would make life difficult today. Run in Clare the brain child of Jason Moloney is a new race series combining of a new 5K with three other races in Clare. A new Five mile in Quilty, Kilnaboy 10 and Eamon Maloney 10K, this hopefully will increase the numbers in Quilty and Kilnaboy races. Judging by the numbers that ran on Saturday it has got off to a good start. Over 700 people turned up to run this including yours truly. I had C25K group in the morning so was under time pressure to make the start. Had packed a backpack, ready to go when I got home. After a very cold C25K session I got back to Ennis earlier then expected and had time for a quick cup of coffee and banana. Jogged to the start at the gates of Lees road and dropped my bag over the wall.

Race

The start was bedlam. 700 runners on the road and cars still coming both ways. Learnt later the Gardaí refused the request to close the road for any period prior to the start. A lot of first time runners ended up liming up totally in the wrong spot. Soon we where off and suddenly I had to jump over a young lad (9 or 10) who had fallen at the start, luckily he escaped injury but I dare say it wasn't a pleasant experience for him. After that the race was perfect, I soon settled into a group who seemed to be ticking nicely along at my pace and provided some shelter from the cold North Breeze in our faces. Just as we approached 2K mark and the turn off to the main road I couldn't pass up the opportunity to pass Jason under the watchful eye of Gerry Hayes. Probably took a bit out of me as the group dropped me shortly afterwards. Wasn't really bothered as we now had a tailwind and there job was done so things where getting serious now. Held off a bit for the 3K mark, course Downhill/Flat from here, hit the afterburners but only lasted till the turn back to the finish. Was totally gone at this point and with 800M to go, plenty of runners where starting to pass me. Finally saw the finish and decided that no more people where to pass me. Slogged it out with Rita Kierce (2nd Lady) over the last 200M and just held her off. Over the finish side of the road and now regretted my snack of an hour ago as up it came.

Reflection

I ran this again without the worry of a watch and finished with a time of 20:25. Two seconds outside a PB, I was hoping to get closer to 20 and I have to accept that's where I am at the moment. Legs really felt strong throughout, but I just wasn't comfortable once I tried to push on for the last 2K. Maybe some hill sprints/sessions might get me over that hump, or just do more races this year between 5K and 10 Miles.

Have a Kit Kat

A back to front race

Since the 5K race running has been very shall we saw like a chore. The week after every run just seemed like work. On the Tuesday I did a 8 mile tempo out to the crab tree and back, even though I did it in just over an hour it just felt too much like work. A couple of easy runs after and I felt no better. So here I was at the start of the Clare Burren Marathon not really in the form for running and to add to it my bowel was not in good shape. Was contemplating a DNS but decided to run the first few miles easy and see how I got on. From the off I was going backwards with people passing me. After a mile I look at the watch only to realise I had switched my watch the other night to KM’s to get an idea of the distance the C25K runners where doing in their 28 minute run and had not switched it back. No worries I may not get to the finish anyway and if I do I wont want to see the time. Shortly I heard the news that Jerry Forde had a minor stroke and was in Hospital, this kind of made me HTFU and vowed to finish the race. I ran a few miles with Jim McNeice and we had a nice chat but the sight of the first portoloo I decided to try and sort the bowel out. After 5 minutes I had finally evacuated the problem, I hope that they provided some sort of clean suit to anyone who entered after me. At this point I was 39 minutes for a little over 3 miles. I now felt a lot better and spent the next part of the race passing runners.

Goat Mountain am not I

The terrain of this race is a mix of well everything. So where the underfoot conditions allowed I ran pretty close to Marathon Pace and eased up on the sections that required you to watch your footing. I had done the half in much worse conditions 5 years ago but the full is a lot easier even with the nasty climb for mile 12. I was now really enjoying the race at this point and was starting to cut down on the time. The run down into Fanore say me pass several runners but the beach section into the wind was tough going and two of these passed me again. I was flying on the road section but the off road I was like twinkle toes trying to find a safe spot to but my foot. Mile 19 to 22 is very difficult terrain and this really tests you. I caught both runners here but was passed by John, who I tried to stay with. The final off road section was a very fast downhill section through a field. Difficulty here was avoiding the cow pat’s as placing your foot in one would not be nice.

The run in

Once back on the road I noted that a sub Four could be possible, but trying to calculate my pace in KM’s was proving beyond me. As John was ahead of me by 20-30 meters so the first task was to try and catch him. It didn't happen as he was going vey well, all I could do was to hold the gap until Mile 25 when with the watch reading 3:52:20 I knew sub 4 wasn't going to happen so I eased up and ran the last mile in the company of Pat Creegan. He tipped on the last 400m but I went meh and finished in 4:01:37. Considering where I was for the first few miles the second half of the race proved I can still string together a lot of Marathon Paced miles.

The Aftermath

Recovery run Tuesday 4 miles crap, ditto Wednesday. Thursday evening myself and Paul double checked the 10K course for the race. We ran it like a progression run, first 5K in 26 minutes second in sub 22. One mile (downhill) was ran in sub 6 pace. A good tough workout but still not giving me any buzz. Decided that once I had 10K paced on Friday night I would take a week or two off and do a few handy runs in Portugal while on Holidays in June. I had planned to run a marathon in Lisbon while on Holidays but I think I will let it slide given how I fell and the fact that every time I have mentioned it to herself indoors I get that look. I even suggested a days shopping in Lisbon and I still got that look.

Back to Basics

The latest instalment sees me coaching some very new runners in the club. We have started a Couch to 5K program and I will be one of the coaches. Hard to imagine that over seven years have passed since I was thankfully forced to start this road due to been unhealthy and overweight, I think some of the participants where shocked to hear that I was not this super human skinny marathon runner, and maybe it will make the program more realistic to them if they can see what can be achieved by making such a small change to your life. Our group consists of 15 or so and we even have 3 gents. First night was 60 sec run 60 sec walk, a struggle for some but all got through it. It brought back memories of my first night so long ago doing this and been totally shagged and out of breath after it, but buzzing that I couldn't wait for the next night. I hope that our new recruits got the same buzz on Tuesday and continue with us for the next 6-9 weeks and maybe future then that.