I said previously I was planning on intervals and that's exactly what I've been doing!...well on and off when I remember.
I have a frustrating relationship doing intervals, they are so much harder to do when your on your own as it can be hard to push yourself but 95% of my training is on my own but about 7-10 days after doing a couple of hard sessions I have always found some improvement in my pace.
So I really don't want to do them, but I know they are good for my overall performance and they certainly pay off as seen from the recent 1:29:33 half marathon time.
In addition, I've found that shorter runs like my usual 5mile morning or evening run where it would have been a massive push to do just under 7min miles is now down into 6:50min/mile - 6:40min/mile avg pace for the overall run. Its a push to do this but its alot faster then the same effort even before the summer.
Its times like this I wish there was a local running club so I wouldn't have to drive 10miles to do speed sessions etc with other runners (even that can be awkward to get to). On that note, if there's anyone local reading this that wants to head out for few runs feel free to drop me a message.
Miles This Year: 1,444 miles
Showing posts with label speed work. Show all posts
Showing posts with label speed work. Show all posts
Tuesday, October 13, 2015
Monday, September 21, 2015
JJ Reddy Danesfort Half-Marathon Race Report
Massive lack of updates lately due to my iMac breaking so I have no way of uploading any of my
runs to Garmin to keep track of things....but I'm still training away and yesterday I ran a half marathon.
This was the first half-marathon being run as part of the annual JJ Reddy 10km/5km race and because it was likely not as hilly as Tullaroan's Half-Marathon course which was on the Saturday I opted for it instead.
The course took in parts of the previous 10km course which I've run in 2012 & 2014 so I had a very good idea about what was involved but it also had an extended loop on the Kells Road to make up the miles (I'll upload a Garmin profile when I get my iMac back).
From previously running the 10km course I knew that it was not going to be easy and it was likely going to be harder then even the Waterford Half-Marathon course which I've had a habit of getting personal bests at anytime I've run it.
Still, with all the above in mind I decided I was going to race this properly and I was finally going to the the sub 1:30 time I've been wanting for sometime now. I needed this as a good test before Dublin at the end of October.
As always during these races you start to notice some familiar faces and I was in good company within the 1:30 pace group starting at the start line, initially the group kept together on the first larger loop but by mile 4 it was starting to split and I think perhaps for a little while I got carried away and kept up with one of the lads from the group and then even raced ahead of him for a few miles.
In hindsight this perhaps wasn't the best plan but I felt good so I went with it and wasn't until the second loop at around mile 8-9 that I started to pay for it because I was heading into some long drags which I knew where going to take abit out of me....and they didn't fail on this.
By the time I hit mile 10 I could hear what was left of the 1:30 pace group behind me and then by mile 11.5 John the 1:30 pacer was beside me. At this stage I was really struggling on the hills and I'd likely have slowed only for John shouted words of encouragement to keep going especially before the turn back onto the last bit of the course towards Dunesfort.
Still I wasn't prepared to finish slow and in the last mile I kept the pace as best I could and even in the last 20metres I gave it one last push and just passed another runner just before the timing matt.
Official Finish time: 1hour 29min 33sec
(Results can be found here)
Really happy with the result as its well below the 1:29:57 time I was aiming for, also given the course was hilly it makes me think that on a flatter course I might even drop below 1:29. 134 in all ran the half marathon course and I finished 17th so I certainly can't complain to be in the top 20, that's a nice improvement over my first half marathon time set in 2010 of 1:56:48.
The race was very well organized with plenty of food at the finish even though most of the 10km race had finished there was enough for the half-marathoners which is always a good sign. Plenty of water during the race (bottles not cups for anyone curious). I'll certainly try and make it back next year...especially as its just down the road from me.
Its really been a boost for Dublin and its making me seriously consider aiming for 3:15 time. Finally the speed work I've been doing since May has paid off and I appear to have both a good endurance base and speed base built.
I have the endurance for the distance (thats not the problem!)...but can I keep the 7:26min/mile avg pace needed for all of the 26.2mile course? That is the question....
 |
| Courtesy: JJ Reddy Run Facebook Page |
This was the first half-marathon being run as part of the annual JJ Reddy 10km/5km race and because it was likely not as hilly as Tullaroan's Half-Marathon course which was on the Saturday I opted for it instead.
The course took in parts of the previous 10km course which I've run in 2012 & 2014 so I had a very good idea about what was involved but it also had an extended loop on the Kells Road to make up the miles (I'll upload a Garmin profile when I get my iMac back).
From previously running the 10km course I knew that it was not going to be easy and it was likely going to be harder then even the Waterford Half-Marathon course which I've had a habit of getting personal bests at anytime I've run it.
Still, with all the above in mind I decided I was going to race this properly and I was finally going to the the sub 1:30 time I've been wanting for sometime now. I needed this as a good test before Dublin at the end of October.
As always during these races you start to notice some familiar faces and I was in good company within the 1:30 pace group starting at the start line, initially the group kept together on the first larger loop but by mile 4 it was starting to split and I think perhaps for a little while I got carried away and kept up with one of the lads from the group and then even raced ahead of him for a few miles.
In hindsight this perhaps wasn't the best plan but I felt good so I went with it and wasn't until the second loop at around mile 8-9 that I started to pay for it because I was heading into some long drags which I knew where going to take abit out of me....and they didn't fail on this.
By the time I hit mile 10 I could hear what was left of the 1:30 pace group behind me and then by mile 11.5 John the 1:30 pacer was beside me. At this stage I was really struggling on the hills and I'd likely have slowed only for John shouted words of encouragement to keep going especially before the turn back onto the last bit of the course towards Dunesfort.
Still I wasn't prepared to finish slow and in the last mile I kept the pace as best I could and even in the last 20metres I gave it one last push and just passed another runner just before the timing matt.
Official Finish time: 1hour 29min 33sec
(Results can be found here)
Really happy with the result as its well below the 1:29:57 time I was aiming for, also given the course was hilly it makes me think that on a flatter course I might even drop below 1:29. 134 in all ran the half marathon course and I finished 17th so I certainly can't complain to be in the top 20, that's a nice improvement over my first half marathon time set in 2010 of 1:56:48.
The race was very well organized with plenty of food at the finish even though most of the 10km race had finished there was enough for the half-marathoners which is always a good sign. Plenty of water during the race (bottles not cups for anyone curious). I'll certainly try and make it back next year...especially as its just down the road from me.
Its really been a boost for Dublin and its making me seriously consider aiming for 3:15 time. Finally the speed work I've been doing since May has paid off and I appear to have both a good endurance base and speed base built.
I have the endurance for the distance (thats not the problem!)...but can I keep the 7:26min/mile avg pace needed for all of the 26.2mile course? That is the question....
Monday, June 22, 2015
Still taking it easy
Only a few runs lately but they are starting to feel easier, so recovery is getting there bit by bit, I even
had a run this morning with some sub 6:50min miles.
 |
| First time trying Montrail.. |
I received two new pairs of
runners last week, one for trail (Montrail Rogue Racer) and another for road ( Saucony Phoenix 7).
I was in very bad need of replacing the road shoes as the last pair had 1200+ miles in them at this stage. I opted for new trail shoes because they were cheap and also I wanted a lighter non-gortex pair of trail shoes.
I was in very bad need of replacing the road shoes as the last pair had 1200+ miles in them at this stage. I opted for new trail shoes because they were cheap and also I wanted a lighter non-gortex pair of trail shoes.
Why did I want non-gortex? Well,
Thomas was right about encountering problems with them. While the first
pair of trail shoes I bought are great for running through low streams,
puddles etc. Once water gets into them...it
doesn't get out! This can be seriously annoying if water gets into
them early on in a run and you have miles and miles to go.
Miles This Year: 959 miles
Thursday, June 4, 2015
It's time to start planning for Dublin
So, I've been thinking. What do I want to achieve out of Dublin this year...after all one way or another I'll be running it. (yes Cathal, I’m going to be training for Dublin)
Well, after abit of thought I've decided I'm
going to try aim for sub 3.15 this year.
I figure its pretty do-able as I've managed a 1.31 half marathon in the Waterford half in December and I have the endurance built from Ultrarunning.
This means that I just need to work on speed work for the next few months as I'm my previous marathon PB is from 2013 and that was only 3:33.
I figure its pretty do-able as I've managed a 1.31 half marathon in the Waterford half in December and I have the endurance built from Ultrarunning.
This means that I just need to work on speed work for the next few months as I'm my previous marathon PB is from 2013 and that was only 3:33.
Speed work however has never
been my strong point, I've never enjoyed it much and I find it hard to
do when running on my own when compared to running with a group of
people.
Ironically though, anytime I have actually done speed work I've always noticed some improvements in pace so I certainly do benefit from it. Noticeably so in my past experience.
Ironically though, anytime I have actually done speed work I've always noticed some improvements in pace so I certainly do benefit from it. Noticeably so in my past experience.
Anyone suggest any good training plans with this time in mind?
Miles This Year: 895 miles
Monday, July 7, 2014
Finally giving speed work a try
Little bit of a mixed week last week,
- Saturday: 16miles @ 8:55min pace
- Sunday: 8mile cycle
- Monday: Rest
- Tuesday: 4miles @ 8:05min pace
- Wednesday: 8miles @ 7:18min pace & 3miles @ 6:46min pace
- Thursday: 3miles @ 9:49min pace (recovery)
- Friday: 8miles cycle @ 17mph avg speed
- Saturday: 16miles @ 8:55min pace
- Sunday: 8mile cycle
- Monday: Rest
- Tuesday: 4miles @ 8:05min pace
- Wednesday: 8miles @ 7:18min pace & 3miles @ 6:46min pace
- Thursday: 3miles @ 9:49min pace (recovery)
- Friday: 8miles cycle @ 17mph avg speed
On Saturday I did my longest run since the Portumna 100km and to be honest I felt fine, during the run I also tested out my Ultimate Direction ACCESS 20 Water Belt for the first time and I'm pretty happy with how it went as I experienced very little bounce with it when running.
The water bottle on it doesn't move around and it leaves more then enough room for a phone and other items (if i need them) so I think I'll be using this on longer runs in the future as its pretty handy.
For Sunday I decided to take it easier so instead I decided on a handy enough 8mile spin on the bike, Monday I pegged as a rest day as I figured I better not overdo it.
During Tuesday's run I can honestly say I felt like I had awful heavy legs which I didn't expect, specially given the rest day on Monday. I had planned on intervals but instead I just took it handy except for the last mile where I upped the pace to 7:19min pace.
On Wednesday morning I decided on 8miles at faster then marathon pace this was enjoyable and certainly an improvement on how I felt during my run on Tuesday. I really enjoyed the run.
Afterwards however I spotted that Stoneyford A/C were running a series of races varying from 2-6miles over the next few weeks, the second of which was on in the evening. As I couldn't do the rest of the series I decided I'd give the 3mile run a crack.....
Stoneyford 3mile Race:
This was a small race so not many people had signed up but none the less I figured I'd give it my best shot and see how things pan out,
To begin with I knew 100metres into the race that this was going to feel like a slog to the finish as my legs felt incredibly heavy after the 8mile run in the morning. Still I was briefly first for maybe the first 200metres until another guy passed me and I jokingly said to him "there's goes my 1st place".
Coming up on the first mile I could hear somebody behind me and I glanced back to see two people, one of them came along side and we ended up running along side each other just coming up to the largest climb on the course.
We remained side by side until the top of the hill and I took on some water and decided to up the pace and take advantage of the down hill to the finish line, I eventually managed to create a sizable gap.
At this stage I had lost sight of the guy in first place but my legs had loosened up and felt much better so I was pretty sure I could maintain a decent enough pace so as not to be passed before the finish, I pushed on and was pretty happy to see the finish and I crossed in 2nd place.
Although it was a small race its none the less the first time I've finished in top 3 in any race so that was something new :)
The course was flat enough overall, but in all honestly it didn't feel like it at the time. I'd also be interested to know how I would have performed with more well rested legs.
The water bottle on it doesn't move around and it leaves more then enough room for a phone and other items (if i need them) so I think I'll be using this on longer runs in the future as its pretty handy.
For Sunday I decided to take it easier so instead I decided on a handy enough 8mile spin on the bike, Monday I pegged as a rest day as I figured I better not overdo it.
During Tuesday's run I can honestly say I felt like I had awful heavy legs which I didn't expect, specially given the rest day on Monday. I had planned on intervals but instead I just took it handy except for the last mile where I upped the pace to 7:19min pace.
On Wednesday morning I decided on 8miles at faster then marathon pace this was enjoyable and certainly an improvement on how I felt during my run on Tuesday. I really enjoyed the run.
Afterwards however I spotted that Stoneyford A/C were running a series of races varying from 2-6miles over the next few weeks, the second of which was on in the evening. As I couldn't do the rest of the series I decided I'd give the 3mile run a crack.....
Stoneyford 3mile Race:
This was a small race so not many people had signed up but none the less I figured I'd give it my best shot and see how things pan out,
To begin with I knew 100metres into the race that this was going to feel like a slog to the finish as my legs felt incredibly heavy after the 8mile run in the morning. Still I was briefly first for maybe the first 200metres until another guy passed me and I jokingly said to him "there's goes my 1st place".
Coming up on the first mile I could hear somebody behind me and I glanced back to see two people, one of them came along side and we ended up running along side each other just coming up to the largest climb on the course.
We remained side by side until the top of the hill and I took on some water and decided to up the pace and take advantage of the down hill to the finish line, I eventually managed to create a sizable gap.
At this stage I had lost sight of the guy in first place but my legs had loosened up and felt much better so I was pretty sure I could maintain a decent enough pace so as not to be passed before the finish, I pushed on and was pretty happy to see the finish and I crossed in 2nd place.
Although it was a small race its none the less the first time I've finished in top 3 in any race so that was something new :)
The course was flat enough overall, but in all honestly it didn't feel like it at the time. I'd also be interested to know how I would have performed with more well rested legs.
Weekly Total: 31 miles
Miles This Year: 1119 miles
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