Good run, I enjoyed getting out – the weather is changing and it was a bit cooler today!

Between travel to Germany and off-site management meetings I couldn’t find time or the energy to train this week.

After Cork to Cobh I was due to do a 30 min recovery run on Monday – this didn’t happen.

Tuesday was to be a 60 min easy run – I managed 20 min in the morning on a treadmill and 22 min at night (in the dark) next to the river in Bonn.

Wednesday – was to be a tempo run – didn’t happen

Thursday – was to be an easy 5k – didn’t happen.

Friday – was to be 6 * 800m intervals – I got out, but with all the hills I decided to do an easy run instead

Friday night I went to the AAI level 1 Coaching course and did a bit of stretching/ drills etc.

Saturday I was to a 30 min easy run – I didn’t, but again I was at the AAI Course and did a bit of running/stretching/drills.

Sunday, I was to do a long run, and I did it!!!!!

18 miles – Peter had me practice with gels – Gels and Water at mile 5, 10, 13 & 16. I felt great.

While I was to run at 8:30/9 min pace, I decided on the morning to do 8 min pace (as I had messed up the last 18 mile run I was to do at 8 min pace)

After not managing gels on the Cork to Cobh, I decided to go back to High 5 gels instead of the 33 Shake gels, and they were easy to take.

I carried the gels, but I left the water in my front garden – ensuring I was passing at the right time.

Details of the run:
Distance: 18.28 miles
Time: 2:23:06
Average Pace: 7:50 min/mile

I really felt great for this run, and if Brooke hadn’t a Cross Country race which I needed to be home for I would have continued to 20 miles.

I decided to up the pace to marathon pace for the last mile, and I still felt great. some different to the 18 mile run 2 weeks prior.

New PB!

Thinking on the race, I’d say I went out too fast, and the group I attached myself to (targeting 6:50 min miles) were too fast for me. by mile 9 I was struggling to stay with them and I left them at about 10 1/2

The last 4 miles were very hard and while I tried to kick into gear at times when people were passing me I just couldn’t maintain it.

I finished in a very respectable 84th position (out of 744) My average pace was 6:52/6:53 which was my actual target (to run between 6:50 and 7:00 pace) so in a way I achieved my target, but today was to be a test for Dublin to see could I run 6:50 for Dublin and I think I may not be able for it – and maybe sub 3 hours will not be possible (the McMillan pace calculator suggests a pace of 7:10 for a marathon based on my finish time, which would give me a sub 3h 10m marathon)

What have I learned – lining up too close to the front means you run faster, and when you pick a group to attach to, they may be going too fast for you. would I have been better off doing the first mile in 7:30 pace and to pull it back in after that?

New half marathon PB was set today during the 15 mile race, 1h 29m 🙂 I can’t wait to try a 1/2 marathon and see what I can do, the only issue is I don’t have any scheduled until after the Jungle next year.

Recovery: I actually feel ok, a lot better than my 18 mile training run last weekend.

I did about 15 min warmup with the PGi guys and I did a few miles after the run.

What is amazing is the amount of water I drank after the race. Straight away after the race I drank 1L of water (with a High 5 Zero in 500ML) while I was stretching/walking, then I ran a mile (0.85) cooldown (lots of hills in Cobh) I followed up with another 2 miles (1.99) followed by 500ML water with my protein shake while stretching again, followed by 500ML water with more High 5 Zero, followed by another 500ML water while I drove home.

After I got home, I drank another 500ML water, and went for a run with Aidan (very very easy 1/2 mile) which I followed up with a good KM (0.72 miles) with Brooke (Brooke was testing her new Cross Country Spikes  we ran at about 9 min/mile) followed by another 2 pints of water.

I’m just about to get more water!

The good news is I don’t have a headache – though at times during the day I felt one coming.

With my left hamstring at me I should have taken today off

I have customers over, and I was fitting in this run, so when I found the pace hard I gave up!

The schedule was for a 25 min tempo run, I’m not sure what it became
Splits:
Mile 1: 7:58 (Warmup)
Mile 2: 6:45 (Tempo)
Mile 3: 8:26 (Cooldown) – this was 0.52 of a mile

I run from the office to the Rugby pitch and was running around it – I just couldn’t keep going.

Distance: 3.86 miles
Time: 32:21
Average Pace: 8:23 min/mile

Left Hamstring at me – The 18 mile yesterday killed me, definitely a hydration problem. I really needed more water at mile 12 and 15

After the hard intervals yesterday I had my first cold bath – I was hoping the cold after stretching and before my shower would have me ok for today.

It was another hard day

Going to bed last night I had a feeling today would be hard, so I had a bath and did a good bit of stretching!

This morning I was in no hurry to go for my run (I need to get out of this habit)

I got up around 8am, had my breakfast (cornflakes and readybreak) washed down by a pint of water with a Berocca Boost, 1000mg vitamin C and a High 5 Zero. Then I had another pint of water with a scoop of lean greens. Back to bed at 8:30 to read tick tock ten with a cup of coffee.

I really was on a go slow, because when Brooke asked me to watch Dr. Who with her I agreed.

I was out the door at 11:15 for my run.

The first few miles were ok, I was very aware I wanted to keep the pace just under the 8 min/mile pace so as to conserve as much energy as possible – I knew the last few miles would be hard and they were.

I didn’t bring enough water with me, I was dreaming of water for 3 or 4 miles before I got home just after 15 miles, and I drank a few glasses before heading back out to finish the 18. luckily two other runners were going in the same direction as me, and I joined them 1/2 a mile in and stayed with them until 16.8 miles before turning around to go home. The last mile was hard and as soon as 18 appeared on the watch I was walking the last few meters home.

The stats:

Average Pace 8:16
Duration: 2h 30m 55s
Distance 18.26 miles
Average Heart Rate: 126 bpm

Recovery: I was in pain when I got in the door, I really wasn’t happy.
I drank a protein shake followed by a pint of water with a high 5 zero while I was stretching. Stretching was painful.

I then got into a cold bath, amazing after the cold bath (followed by a hot shower) my legs were ok!

I then went on a 4 mile walk with Brooke through the Regional Park to test out my new trail runners. Brooke even made me run a few times on the trail, and while my legs were tired I managed a small bit of running. The walk of 4 miles took 1.5 hours as we through stones in the water etc.

The walk was great and I think combined with all the water / high 5 zero I consumed I’m in good shape for my recovery run tomorrow.