Sunday 23 October 2011

On your bike!

Today was the first day in a long time that I took a bike out and go for a ride. I met up with the Trisport group and was given a choice of a trip to Maam Cross or a further 5-6 miles on to Maam. I figured since this was the first day on my new bike, i erred on the side of caution and took the shorter route with one of the other club members.

The first thing pointed out to me was to increase the height of the saddle so that i could get more momentum when I was pedalling (ah the good old days when you just took out the bike and just cycled, not its all science lol). That was sorted and away we went, the weather was atrocious today for any sort of cycling. But I figured if I'm waiting for good weather for a cycle I'll be waiting a long time.

It took a while to figure out the gears on the bike which didn't help matters on the cycle out to Maam Cross, but when I finally got it sorted it was a fair bit more comfortable. When we reached the turn at Maam Cross, we took on some water and headed back. Towards the end of the journey, i could start to feel some pain in my legs and was just looking forward now to get home and just hop into a hot shower. When we finally got back to Carraroe my legs were red from the cold and was just glad to stop. But all in all for a first cycle in a long time, I would have to say I was happy enough.

Location: Carraroe to Maam Cross (and back)
Distance: 52.8 km
Time: 2:26 (very slow i know)

Wednesday 19 October 2011

Chilly nights

Part of me always enjoys the early parts of the Winter when you can sneak in a run before it gets dark. Last night was one of those nights when it was ideal for running. Cold, dry and crisp (with a possibility of hail to add some fear) was the order of the evening as I headed out for a quick run just to get the legs moving again.


I settled on going down to Tismeain beach this time for a run, the simple reason being I never ran the route as it was usually too dark to do it. But last night was ideal, so figured I would give it a go. The route itself is relatively flat, with slight inclines climbing up most the way, but nothing too taxing thank god. As you reach the beach it rolls downhill fairly quickly so always helps. The run back then would be a fair bit tougher as you are competing with the hills from the beach going back up. But was one of those nights where they didn't bother me, just was glad to get out in lovely winter weather like that.

Location: Cuileain to Tismeain Beach
Distance: 4.21 miles (6.77 km)
Pace: 9:01 p/mile
Time: 37:59

Monday 17 October 2011

11.7 miles up a hill

Took to the road again this weekend, but instead of my usual solo run I met up with a friend who happened to be down my neck of the woods on the weekend. He suggested a bit of hill running, which being honest is not my strong suit, but needless to say am always keen to attempt to make an improvement.

We met up at 9 am in Spiddal and settled on heading towards Na Forbacha at a nice steady pace, the plan was to be around the 10 - 10:30 mark for pace, but found ourselves for the first part clocking about 9:45 - 9:50 (which was probably my fault, pacing my LSR is suspect at the best of times).

As we reached Forbacha, we turned left and faced into the uphill section of the course, which I won't lie I was expecting to have to stop going halfway up as my hill running is crap at best. But as we started to knock off the miles and noticed that it was relatively comfortable until about the 6 mile mark, where the climb was nearly at a 45 degree angle (if not sharper). This would normally be the point where I would go and say "sod it" but when you have good company to keep you going you force yourself on.

We reached the Moycullen Road and started out towards Spiddal again, which was relatively flat compared to what we had encountered earlier in the run, bar a few short rolling hills we finally felt it start to decline downhill and coming towards the tail end of the run (approx 9.5 - 10 miles in) and started to find a small bit of comfort even with the sore legs and knees

We landed back in Spiddal after a 11.7 mile run in a respectable 1:57:18. Needless to say was knackered.

Distance: 11.73 miles
Time: 1:57:18
Pace: 10min/mile
Climb: 155m
Garmin Link

Friday 14 October 2011

Running around Town

Its been a lazy week for me this week again, i really need to start pulling my thumb out and start putting in more mileage to keep the legs going over the next few months. I'd hate to have to start again from scratch come January.

I went for another Fit4Life session last night and was glad to do it, it got the legs going again and definitely felt pretty fast pace which suited me down to the ground. We went from Westside Library out towards the Westwood Hotel and out the Moycullen road for approximately 2.3 miles. This is an excellent route as it consists some steady and sharp inclines. I noticed that my hill running has improved a bit, i don't suffer as much as i used to and can even push on a bit going up them, always good progress in my books.

Anyways we reached about 2.3 miles and had to turn back as the street lights we rapidly running out and was too dangerous for the entire group to be running blind. The pace going back seemed rapid enough and just kept ploughing along. Felt great as we finished up, real good pacey run.

Location: Westside Library out Moycullen Road
Distance: 4.8 miles (approx)
Pace: 8:45 p/mile
Time: 42:00

Tuesday 11 October 2011

5 miles

Took a run in with the Fit4Life group last night to get the legs going after the 10k on Saturday. Since the Winter evenings have kicked in, all trip to Dangan for running have been put off now and its back to the streets for training this Winter. I have moved up into the Intermediate group and the pace is noticeably different but none the less, nothing too uncomfortable to maintain over a distance which I consider good progress in my books.   

5.34 mile run
We left from the library in Westside, and decided that we would head up towards the Western Distributor Rd, which was ideal with very short subtle inclines which suited me down to the ground. The plan was that we would go as far as Blake Roundabout on the Clybaun Rd and turn there, but as we got there some of us settled on heading up and finishing at the next Roundabout just to get the extra mile in. Was glad to do this, as was thinking the run was a bit short to begin with. As we reached the Roundabout on the Cappagh Rd and turned you could feel more comfortable coming back, as the incline was slightly downhill and the stiff breeze was behind me. 

All in all a good night's running to start the week, a solid 5 and a bit miles. 

Location: Westside Library to Clybaun Rd
Distance: 5.34 miles (8.59km)
Pace: 10:14 p/mile
Time: 54:41

Monday 10 October 2011

Conamara 10k

After the exertions of the Half Marathon, I was glad to get a race like this to follow it up to get the body back into racing. To be honest it couldn't have been a better race, close to home, a bit challenging and just a great day out.

I arrived in Carna village at about 2:30pm and you could see the build up of people already there getting ready for the race. I landed in and registration was done nice and quick, was well organized and was out again in no time. The gift pack was nice, but the bizarre thing on offer was free wellies if they were needed.

As 4pm came you could see people building up on the road, mostly runners, some spectators, others just there out of idle curiosity as to why their village had been over run with singlet wearing numbered people.

4pm came and Catherina McKiernan started the race and even took part then as well. The pace was nice and steady and was conscious to keep it steady this week so that I wouldn't have a repeat of the Galway Bay HM of maybe going too fast. I kept it at a nice steady 5:30 p/km for the first few km as I got comfortable with my breathing. As i made the turn for 5km at about 25 minutes, i knew that my 10k PB was going to be beaten and even contemplated a sub-50 but thought "am not going down this road again" and started to give it everything for the remaining distance. I hit 8 at around 40:30 and though "OK, just keep the pace and run a decent time, sub-50 is not important".

Between 8 and 9 km you hit a hill on the way back to the finish and just attempted to push through as much as I could, knowing that between 9-10 km was a nice flat run to the finish. I pushed on as I could hear the finishing line whistle and the crowd and even managed a little sprint near the end going over the finish line in 50:42, a whole 4:43 off my best 10k time to date. Needless to say delighted.

Location: Conamara 10k, Carna
Distance: 10k (6.1 miles)
Pace: 8:19 p/mile
Time: 50:42

Thursday 6 October 2011

On the road again

I figured sitting around and abandoning all my good eating habits the last few days were going to catch up with me, so I got out last night and just knocked out a few kilometres around Carraroe. It was a serious effort to get off the couch but I'm glad I did now as it really did me the world of good.


Despite the fact it was a cold windy evening, when I got started the cold eventually disappeared as I took off around Carraroe, feeling a bit rough to be quite honest. The legs felt heavy but soon enough I was forgetting about that and just knocked the run out, feeling great after it. Ah it's good to get back into it again.

Location: Carraroe
Distance: 5.02 km (3.1 miles)
Pace: 9:30 p/mile
Time: 29:29

Wednesday 5 October 2011

Taking it easy



Have been taking it easy for the last few days after the half marathon exertions on Saturday, but I figure tonight i will need to get out and get some miles in the legs. My next race is on Saturday, with the Conamara 10K looming large. This is a local race that I'm looking forward to, thanks to our local running club Trisport who arranged it.

Rainy Connemara this morning
Hopefully the weather will improve in time for this, as it seems the last few days the Winter has arrived, and some pretty heavy rain to boot. Ah well this is only the start I suspect, but got to keep the head down and start training again.

Monday 3 October 2011

Galway Bay Half Marathon 1/10/2011

I had originally planned to write this on Saturday after the race, but was feeling bitterly disappointed, groggy and I suspect a bit dehydrated after the race and didn't feel up to much. 

I woke up at about 7:30 am on Saturday, excited that the day had finally come. I had breakfast, yogurt mixed with some muesli, nothing too heavy as I didn't want to be carrying a heavy stomach with me. Was sipping on water as much as I could and headed on into town. 

Pre-race everything was looking good, no niggles, no pains and was feeling good. Got to the start line and was ready to go. We got under way at 11 on the button and up the Grattan Road out onto Salthill,the first thing i noticed was that it was very humid even for October, which i thought was just my mind playing tricks with me (but thankfully verified by another runner later on) and moved along at a nice steady pace trundling along between the 8:35 - 8:40 mark per mile. As we returned from the first loop and passed the 6 mile marker at the 51 minute mark I was thinking at this point that the sub-2 was definitely within reach. 

I went through the 7 mile marker at 1:00:03 and was looking good. But as i approached Blackrock and the hill for the turn to the caravan park again, i started to feel the first serious signs of something not being right. Its hard to explain but my legs were still going and plodding along and when i reached the 11 mile mark at 1:40 my legs just said "enough". At this point I was reduced to a walk for at least a minute to two minutes to try and pull myself together. I went again and attempt to run and made the turn in the park for the small loop and there again i was reduced to a walk -thinking to myself as I saw my sub-2 disappearing from me "f**k it - it's gone". 

I tried to pull myself together and made it on to the Mutton Island causeway and made it down around the turn at the bottom and then again my legs seemed to stop me. Was feeling really dejected at this point and wished for it to be over, the time no longer concerned me. Eventually when I got going again and down the final stretch into South Park (a piece i normally enjoyed) seemed to go on for an eternity as i could hear the announcer calling the runners as they passed over the finish line. 

Eventually i could see the turn and pushed on, apparently according to my better half "looking pretty miserable" coming over the finish line. 2:02:08 was my time, so that explained the look. 

When i eventually got to sit down, i could feel my legs shaking and my head was starting to feel a bit funny. I attempted to pull myself together and get out and get some fresh air - but felt pretty groggy for most the day after. Thankfully its gone now but was a new feeling for me. 

Since then I've had a few days to think about it and have a couple of suspicions as to what happened on the day:     
  • Breakfast, am not sure I had enough, plus it was probably digested after 3 and a 1/2 hours and probably burnt off the remainder midrace - so might have just had nothing left in the tank     
  • Hydration - am not 100% convinced i had taken on enough water the day before and the day of the race.  
Like I said, these are just my suspicions, I don't claim to be an expert. But the one thing I learned on Saturday is "don't disrespect the half marathon" - preparation is everything for a good time, and leave anything to chance you will get caught out.

Location: Galway Bay Half Marathon
Distance: 13.1 miles (21km)
Pace (Avg): 9:19 p/mile
Time: 2:02:08