Easy 30 minute run, followed by 4 x strides (I did the strides today I should have completed yesterday)
Distance: 3.55 miles
Duration: 31m:18s
Average Pace: 8:49 min/miles
Average Heart Rate: 133
Max Heart Rate: 184
OK, What a mad day.
http://www.rte.ie/player/ie/show/10207444/
I was on the 9 o clock news with my wife, (Watch from 19:33 –> 21:38) and didn’t get to do my run.
Conditions: Great 🙂 it was cool and bright, about 10°C with a light breeze.
Remarks: I felt great – I don’t think anything could have gone wrong with this run – The 20 minutes of a run with Niamh went well and we had a great chat. the easy run (about 11 minutes) down to the rugby field was a bit faster.
The intervals were great, I felt like I was flying.
After the run I remember thinking my right ankle (inside front) was a bit tender. I had changed the lacing of the runner to make them fit better (which I think has worked) and maybe the different lacing was the issue – not sure but as I type this I’ve no pains or aches.
Recovery: I feel great 🙂 a good stretch which drinking 60g protein shake, followed by dinner and lots of water.
I took my vitamins just before going to bed – I hope all this vitamin c will help avoid what Fionn has picked up (Virus)
Energy Levels during the day: I’m buzzing, I’m sure the weight has been lifted off my shoulders at work, and with the win in Stockbridge has me on high.
Am I over the jet lag, I’m not sure yet.
Heart Rate:
Warmup: Average: 134 Max: 184
Intervals: Average: 144 Max: 162
Pace: Warmup
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 32:18.0 | 3.50 | 9:14 |
| 1 | 9:56.2 | 1.00 | 9:56 |
| 2 | 10:01.7 | 1.00 | 10:02 |
| 3 | 8:04.4 | 1.00 | 8:04 |
| 4 | 4:15.7 | 0.50 | 8:34 |
Pace: Intervals
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 46:53.7 | 6.17 | 7:36 |
| Interval 1 | 6:28.5 | 1.00 | 6:28 |
| Recovery 1 | 2:30.8 | 0.28 | 9:06 |
| Interval 2 | 6:22.8 | 1.00 | 6:23 |
| Recovery 2 | 2:35.2 | 0.25 | 10:10 |
| Interval 3 | 6:22.3 | 1.00 | 6:22 |
| Recovery 3 | 2:40.1 | 0.23 | 11:21 |
| Interval 4 | 6:24.2 | 1.00 | 6:24 |
| Cooldown | 9:28.4 | 1.00 | 9:28 |
| Cooldown | 4:01.4 | 0.40 | 10:03 |
The Intervals are all faster than planned, and the recovery runs are up to 10 seconds longer than they should be. I’ll have to do better with the recovery runs – program the watch.
Great run 🙂 I’m ready for Dublin – bring on the long run on Sunday.
For the next 20 days
Wednesday 9th Oct (19)
Thursday 10th Oct (18)
Friday 11th October (17)
Saturday 12th October (16)
Sunday 13th October (15)
Monday 14th October (14)
Tuesday 15th October (13)
Wednesday 16th October (12)
Thursday 17th October (11)
Friday 18th October (10)
Saturday 19th October (9)
Sunday 20th October (My Birthday :)) (8)
Monday 21st October (7)
Tuesday 22nd October (6)
Wednesday 23rd October (5)
Thursday 24th October (4)
Friday 25th October (3)
Saturday 26th October (2)
Sunday 27th October (1)
Monday 28th October – (0!!!!)
I won!!!!!
There was about 60 of us lined up at 7:30am by the City Hall waiting for the gun – and it was a gun, the bang gave me a fright.
As we headed off I was at the back of a group of 6 runners and felt I was going too fast, so I pulled back, but only the leader opened any distance.
By mile 4 I had caught the pack (minus the leader) again and I felt really strong – At this point I was thinking – wow I may actually come second in this race if I can keep it together.
By mile 6 Paul and myself pulled away from the pack – actually the pack was fast starting to fall apart – I was very steady, slightly concerned I was going too fast, but feeling very strong.
Amazingly heading up a hill to mile 7.5 we (Paul and myself) spotted the leader and I said to Paul we’ll catch him in the last 3 miles, little did I know but we took him in the next mile and he died off completely.
So Paul and myself were running side by side now since mile 4, I decided at mile 10 to open a bit of a lead on him, and I put in a bit of a kick opening up a small gap (about 30 meters) and I maintained this gap until the finish – I felt the distance between the 10 mile marker and the 11 mile marker was short – and again between the 11 marker and the 12, after I passed the 12 mile point I was feeling the pain, but I knew Paul was also feeling it and I kept pushing, knowing if I slowed at all Paul was just behind me.
Rounding the last corner I kicked again – I felt I was flying – Was I really going to win a race, could I kick fast enough to keep ahead of Paul.
Talking to Paul after the race – he had decided he was going for it at that last corner and when he kicked I kicked at the same time and he just couldn’t close the gap.
Well it felt like 10 minutes before the 3rd place got home. and during that time the Major of Stockbridge was all over me – this was the first time they ran the race and he couldn’t believe he had an international runner at the event – who won 🙂
Only issue – The race was short – about 12.62 – so about 1/2 a mile short – If I had maintained a 7:12 pace for the last 1/2 mile I guess I would have crossed the line at 1:35:58, which would still be a PB by 3 minutes – what a great race.
The Stats:
|
Split
|
Time
|
Miles Distance
|
Pace
|
|---|---|---|---|
| Summary | 1:32:22.4 | 12.62 | 7:19 |
| 1 | 7:27.0 | 1.00 | 7:27 |
| 2 | 7:55.1 | 1.00 | 7:55 |
| 3 | 7:18.5 | 1.00 | 7:19 |
| 4 | 7:15.2 | 1.00 | 7:15 |
| 5 | 7:20.7 | 1.00 | 7:21 |
| 6 | 7:43.1 | 1.00 | 7:43 |
| 7 | 7:25.1 | 1.00 | 7:25 |
| 8 | 7:19.5 | 1.00 | 7:20 |
| 9 | 7:28.5 | 1.00 | 7:29 |
| 10 | 7:07.3 | 1.00 | 7:07 |
| 11 | 6:57.4 | 1.00 | 6:57 |
| 12 | 6:56.1 | 1.00 | 6:56 |
| 13 | 4:09.0 | 0.62 | 6:43 |
Heart Rate – Average: 147 Max: 164
Average Pace: 7.19 min/mile
Temperature: 19°C
Humidity: 81%
Running in Atlanta.
The one issue I see running in cities, is you need to stop at the lights to allow cars to pass, if you don’t you will get killed 🙂
Distance: 3.58 miles
Duration 28m:08s
Average Pace: 7:51
Average Heart Rate: 145
Max Heart Rate: 155
KeithNolan.Com 