Thursday – 2 easy runs

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Today I decided to get in a run while I was in the office, and it was great.

 

I managed to get out with John and enjoyed the run.

Distance: 4.01 miles

Duration: 33m:50s

Average Pace: 8:27 min/miles

Average Heart Rate: 129

Max Heart Rate: 168

The afternoon run was just after I got home.

Distance: 5.72 miles

Duration 46m:33s

Average Pace: 8:08 min/mile

Average Heart Rate: 130

Max Heart Rate: 142

 

Tuesday Run with Ballincollig AC

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1.5 mile run to the meeting point @ 8:34 min/mile pace

1.11 mile run with the group to the rugby field @ 10:36 min/mile pace

Intervals:

The plan was to do 4 x 1 mile intervals – but guess what I lost track and did 5 x 1 mile intervals.

The first 3 were done on the rugby field and the last 2 were done on the road (with hills) looking at the Endomondo graphs the last 2 were a mess, but I’m putting that down to the hills.

I was wiped out by the end of the run.

5 x 1 mile interval

Split
Time
Distance
Avg Pace
Summary 1:00:34.5 7.42 8:10
Interval 6:36.9 1.00 6:37
Recocery 2:55.5 0.23 12:42
Interval 6:45.7 1.00 6:46
Recovery 2:35.7 0.22 12:01
Interval 5:47.6 0.90 6:27
Recovery 10:48.5 0.91 11:50
Interval 6:58.2 1.00 6:58
Interval 2:14.6 0.30 7:25
Recovery 3:54.9 0.38 10:13
Interval 7:11.0 1.00 7:11
Recovery 4:45.9 0.48 10:00

Charleville 1/2 Marathon

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After a night of bed hopping (I slept most of the night with Aidan in a single bed) I got up at 7am and had a bowl of cornflakes mixed with readybreak (I know not my usual breakfast) and started on the water.

After breakfast I got my gear ready – Protein drink (the containers for baby food come in handy) Recovery drink, reconfirmed my gels

On the road by 8am, but I needed to get petrol and my coffee, discovered I forgot my race pack, not that I thought I needed it, but just in case I went home to collect it. and I’m on the road and out 20 minutes later than planned.

Traffic to Charleville was very slow.

The race;

Started with the 1:40 pacers, but I very quickly got carried away with the crowd, by Mile 1 I was about 20 seconds in front of them, so I eased off and allowed them to catch up with me.

The going was easy, however I was concerned about my calves there was a small bit of tension in them and it stayed with me for the entire race.

I really enjoyed the run, it was easy and I had no issues with the pace – and I was running with the 1:40 pacers, this was a level I just couldn’t run last year.

 

The pace for the first 10 miles was around 7:36 on average – this pace would bring me home in 1:39:30 – I’d be happy with this 🙂

At Mile 10 I decided to go for it – and I feel like I took off like a rocket, picking people off, this felt great.

Mile 11 was at 6:57

Mile 12 I had dropped to 7:18 and by Mile 13 I was back to 7:37 – I was struggling to keep the pace. In the last 200 meters I went for it and upped my pace to a peak of 5:05 min/mile and then nearly died after I crossed the line – 1:38:58

 

While I’m delighted, and it was amazing to run the 10 miles feeling no pain, I question the last 3 miles and how I allowed my head to slow me down.

after I finished I did my 1 mile recovery and I felt great again, no pains no problems at all, so it was all in my head again.

 

The 1:40 pacers crossed the line not far behind me, I wonder if I had stayed with them would I feel different.

either way looking at the McMillan Running Calculator 1:38:58 is a pace of 7:33 min/mile for a 1/2 marathon and that should allow me to run 3:28:17 @ 7:57 min/mile pace for a marathon, I thinking the pace I need to be looking at is between 7:55 and 7:59 for the Dublin Marathon which should bring me in just under the 3:30 mark.