The first week of a new year and most sensible people are still getting over their Christmas and New Year excesses; not me, I'm straight into my 18 week marathon training programme. I have Belfast Marathon at the start of May in my sights and as has been the case the last 3 years, I'm straight over to the Hal Higdon web-site (www.halhigdon.com) printing off the Advanced Level 1 training schedule, which includes three 20 mile runs. I have gradually worked my way through a number of Hal's schedules but this one worked for me last year and got me a sub-4 hour time, so I thought I did stick with what I knew. The only slight change I made, was to have 2 rest days (Monday and Friday) and to limit the number of Wednesday runs I did. It wasn't enough to have a schedule to follow, I had to have an achievable goal in mind or how else was I going to be able to run at 'goal' pace? A time of between 3.45 and 3.55 seemed about right, so I knew my pace on the long runs would need to be around the 8.45 min/mile.
January was fairly uneventful, in that all my weekend runs went to plan, the sessions at Dromore A.C. were a good mixture of intervals and tempo runs and I stayed illness free despite many of my friends and colleagues suffering with viruses and colds.
February started off badly, with my first long slow run (LSR) of 14 miles being my worst run of the last 12 months. Although, I got the pace right (8.25), it was a real struggle. Two factors caused such a dreadful run; setting off too soon after breakfast (a bowl of porridge) and the orange squash mixture that I had made up, was much too strong and caused dreadful stomach cramps. I have always refused to believe all the hype that surrounds sports drinks, so have relied on either water or orange squash (with a pinch of salt) on my long runs. Up to this point, I had had no adverse reactions to my orange mixture but this was a turning point, so I vowed that in future I would go back to plain old water. Things improved over the next few weeks, with regular interval sessions at club and a LSR of 16 miles which I ran at 8.41 pace. My LSR of 17 miles on the last Sunday in February was a disaster. To be honest, I shouldn't have even set out as I was suffering with a raging sore throat but I was stubborn and set off with my water bottle filled with a sugary, honey mixture. The first 8.5 miles went OK and I was hitting my goal pace but my breathing was a little laboured and I was coughing at regular intervals. I struggled on and by mile 14, my stride was shortening, my pace was dropping and my throat was unbelievably sore. Over the last 2 miles, I was almost walking but I was determined to finish the 17 miles. This run had taken me 2 hours 37 mins at 9.10 pace and I couldn't take one positive thing from it. I did learn the hard way that no run is worth it, if you are feeling unwell.
March began with me taking 5 days off from running and re-evaluating my training schedule. I was going to restrict myself to just 4 days of training, which would comprise 2 club sessions, my Saturday pace runs and Sunday LSR's. If I got the opportunity, I would fit in some Wednesday hills or intervals but I wasn't going to out running just for the sake of it. March was going to be my toughest month with a couple of 20 milers and the Larne Half Marathon to look forward to. I was pleased that by the time my 19 mile LSR came around, I was almost fully recovered and this showed when I completed the run in 2 hours 42 mins at a very steady pace. A few speed sessions at club was mixing up my training nicely and then on the horizon I saw my first 20 mile LSR looming. I needn't have worried as the run went smoothly, despite a couple of hills. I kept to my word and just took water with me and as for those boosts of energy, I took jelly beans and a natural energy bar (TREK). The Larne Half Marathon was now only a week away and this 20 miler had filled me with confidence, that I would be able to run a big race. However, mother nature had other ideas and suddenly Northern Ireland found itself in the middle of snow storms, freezing temperatures, snow drifts and flooding. The event organisers only called the race off late on the Friday but by this point I was already contemplating not racing as a 70 mile round trip to run a bad race, wasn't worth it. Thankfully, the race has been rescheduled for the start of June. Strangely, the weather around our village had stayed calm and we didn't see any snow, so I was able to get out and run 13 miles without any difficulty. The last Sunday in March and it was out on the roads for another 20 mile LSR. I chose a different route but one with a few more inclines, just to keep me interested. Again, no major problems with the run, only that I was a couple of minutes slower than 2 weeks ago, but I put this down to extra hills and strong headwinds. I was still under 3 hours and close to my marathon goal pace.
Early April and I finally entered the Belfast Marathon and my number is 2511. I left it late to enter as I wanted to be 100% that my training was going to plan, that I had no niggling injuries and that I had put the February bad runs behind me. So, I have one last 20 mile LSR to get in before the taper and then...well we'll have to see how Belfast 2013 turns out!!
Sunday, April 7, 2013
Sunday, February 24, 2013
2012 - my best running year to date
A whistle-stop tour of 2012
I regularly update my training on www.dailymile.com (a social network site for athletes) in early January 2013, they updated my profile with my 2012 statistics. This got me thinking that it would be a nice idea to write a post on how my 2012 went, the highs and the lows.
Looking back, it's fair to say that 2012 was a very good year for me, firstly because I managed to stay injury-free and secondly I achieved all of my race goals and got a couple of PB's too.
The year started with an 18 week training programme leading up to the Belfast Marathon in May. I decided early on that I would restrict myself to no more than 4-5 days of running and at the first sign of any strains, pulls or aches, I would rest. My first race of the year was the Larne Half Marathon in March which came at the right stage of my marathon training and gave me an opportunity to see how I performed in a race setting; and although, I didn't attain a sub 1-45 time, my finishing time of 1-46-23 was a course PB. The next 7-8 weeks of marathon training flew in and each of the three 20 mile runs were completed in just under 3 hours, which put me on target for a 4 hour marathon.
May Bank Holiday arrived and the weather was atrocious, with rain, wind and more rain. The race went to plan and I was hitting each mile at 9 minute mile pace. I reached half-way in just over 2 hours as I had done the previous year but the downhill section at Cave Hill is where my knee went in 2011, so I was very cautious between miles 14 and 15. I survived in one-piece and headed onto the tow-path with 10 miles in front of me. Yes, I was beginning to ache and was soaked through but I was still at my goal pace. Turning down the Ravenhill Road, with a mile or so to go, I knew that unless something strange happened, I was going to achieve my 4 hour marathon. Bizarrely enough, as I crossed the line, the clock was showing 4 hours exactly. My official chip time though was 3-56-23, which I was over the moon about.
After a few days of recovery, it was time to knuckle down to train for the 3 half marathons that I had entered between the end of May and end of July. I was keen to get a sub 1-45 half marathon under my belt, so I mixed up my training a little with a few a hill sessions to complement the longer runs.
Newry Half Marathon is a favourite of mine as it was the first half I ever ran and the course is relatively flat. My official time was 1-44-17, which was my best ever half marathon time and a course PB by a couple of minutes. I had no time to rest as Lisburn Half Marathon was just around the corner. This I find to be my toughest half marathon, so I wasn't overly confident of a quick time. Well, I underestimated myself as I attained a finishing time of 1-45-56, which was a course PB by 4 minutes. I had a bit more time to rest and recover before the Cookstown Half Marathon at the end of July. The course is actually quite hilly but I have always managed my best times here. 2012 was going to be no different as my finish time was 1-42-51. What a great way to end my half marathon season; a PB (knocking 5 minutes off last years best time) and 4 course PB's. Looking ahead to 2013, is a sub 1-40 half marathon possible? We'll just have to wait and see...
The next few months were all about the number 10 as I lined up for two 10k race and a 10 mile road race. In September, Belfast was the venue for the Laganside 10k which is always a popular event that is run alongside the River Lagan. I had run this on a couple of previous occassions, getting my time down from 55 to 47 minutes; this year although I didn't quite manage a sub-45 time, I finished in 45-41 which was a course PB.
September made way for October and the Armagh 10 mile road race was next on my schedule. I like this race as you don't get many chances to run competitively over 10 miles. I had a goal in mind of sub-1hr 20, so when I crossed the line in 1-16-16, I was very pleased indeed. Another course PB and maybe, I may get under 1-15 in 2013?
The final big race of the year was the Seeley Cup which is a 10k race around Ormeau Park in South Belfast. The course is quick and this is where last year I achieved my first sub-45 10k time. I went out hoping to hit each km in 4.5 minutes and to reach half-way around the 23 minute mark. The race went to plan and I achieved another sub-45 time but missed out on equalling my 10k PB by 1 second. My finish time was 44-45.
I have been running competitively since 2009, when I completed my first half marathon in 2-20 and over the last 4-5 years I have seen a huge improvement in my times, my abilities and my overall enjoyment of running. It's safe to say that 2012 was my best year ever. Was it the new Brooks I bought at the start of the year? Probably not but I'm sure wearing the correct type of runnning shoe helped. I stayed injury free, I blogged regularly, shared stories on Daily Mile and had the support of all my running friends at Dromore AC. Ultimately, though I think it was the sheer enjoyment I get from running that made 2012 such a great year.
Goals for 2013? I'd like to mix up my races a bit and try a few that I have never entered. Maybe, even get across the water and run in England? First up though, will be Larne Half Marathon in March and then Belfast Marathon in May. As ever, I'll be looking for a few PB's too. I'll keep the blog going too as it's been great over the last couple of years to connect with people from as far and wide as Canada and Australia.
I regularly update my training on www.dailymile.com (a social network site for athletes) in early January 2013, they updated my profile with my 2012 statistics. This got me thinking that it would be a nice idea to write a post on how my 2012 went, the highs and the lows.
Looking back, it's fair to say that 2012 was a very good year for me, firstly because I managed to stay injury-free and secondly I achieved all of my race goals and got a couple of PB's too.
The year started with an 18 week training programme leading up to the Belfast Marathon in May. I decided early on that I would restrict myself to no more than 4-5 days of running and at the first sign of any strains, pulls or aches, I would rest. My first race of the year was the Larne Half Marathon in March which came at the right stage of my marathon training and gave me an opportunity to see how I performed in a race setting; and although, I didn't attain a sub 1-45 time, my finishing time of 1-46-23 was a course PB. The next 7-8 weeks of marathon training flew in and each of the three 20 mile runs were completed in just under 3 hours, which put me on target for a 4 hour marathon.
May Bank Holiday arrived and the weather was atrocious, with rain, wind and more rain. The race went to plan and I was hitting each mile at 9 minute mile pace. I reached half-way in just over 2 hours as I had done the previous year but the downhill section at Cave Hill is where my knee went in 2011, so I was very cautious between miles 14 and 15. I survived in one-piece and headed onto the tow-path with 10 miles in front of me. Yes, I was beginning to ache and was soaked through but I was still at my goal pace. Turning down the Ravenhill Road, with a mile or so to go, I knew that unless something strange happened, I was going to achieve my 4 hour marathon. Bizarrely enough, as I crossed the line, the clock was showing 4 hours exactly. My official chip time though was 3-56-23, which I was over the moon about.
After a few days of recovery, it was time to knuckle down to train for the 3 half marathons that I had entered between the end of May and end of July. I was keen to get a sub 1-45 half marathon under my belt, so I mixed up my training a little with a few a hill sessions to complement the longer runs.
Newry Half Marathon is a favourite of mine as it was the first half I ever ran and the course is relatively flat. My official time was 1-44-17, which was my best ever half marathon time and a course PB by a couple of minutes. I had no time to rest as Lisburn Half Marathon was just around the corner. This I find to be my toughest half marathon, so I wasn't overly confident of a quick time. Well, I underestimated myself as I attained a finishing time of 1-45-56, which was a course PB by 4 minutes. I had a bit more time to rest and recover before the Cookstown Half Marathon at the end of July. The course is actually quite hilly but I have always managed my best times here. 2012 was going to be no different as my finish time was 1-42-51. What a great way to end my half marathon season; a PB (knocking 5 minutes off last years best time) and 4 course PB's. Looking ahead to 2013, is a sub 1-40 half marathon possible? We'll just have to wait and see...
The next few months were all about the number 10 as I lined up for two 10k race and a 10 mile road race. In September, Belfast was the venue for the Laganside 10k which is always a popular event that is run alongside the River Lagan. I had run this on a couple of previous occassions, getting my time down from 55 to 47 minutes; this year although I didn't quite manage a sub-45 time, I finished in 45-41 which was a course PB.
September made way for October and the Armagh 10 mile road race was next on my schedule. I like this race as you don't get many chances to run competitively over 10 miles. I had a goal in mind of sub-1hr 20, so when I crossed the line in 1-16-16, I was very pleased indeed. Another course PB and maybe, I may get under 1-15 in 2013?
The final big race of the year was the Seeley Cup which is a 10k race around Ormeau Park in South Belfast. The course is quick and this is where last year I achieved my first sub-45 10k time. I went out hoping to hit each km in 4.5 minutes and to reach half-way around the 23 minute mark. The race went to plan and I achieved another sub-45 time but missed out on equalling my 10k PB by 1 second. My finish time was 44-45.
I have been running competitively since 2009, when I completed my first half marathon in 2-20 and over the last 4-5 years I have seen a huge improvement in my times, my abilities and my overall enjoyment of running. It's safe to say that 2012 was my best year ever. Was it the new Brooks I bought at the start of the year? Probably not but I'm sure wearing the correct type of runnning shoe helped. I stayed injury free, I blogged regularly, shared stories on Daily Mile and had the support of all my running friends at Dromore AC. Ultimately, though I think it was the sheer enjoyment I get from running that made 2012 such a great year.
Goals for 2013? I'd like to mix up my races a bit and try a few that I have never entered. Maybe, even get across the water and run in England? First up though, will be Larne Half Marathon in March and then Belfast Marathon in May. As ever, I'll be looking for a few PB's too. I'll keep the blog going too as it's been great over the last couple of years to connect with people from as far and wide as Canada and Australia.
Sunday, January 13, 2013
Running up that hill...
My last race of 2012 took place on Saturday 8th December in a muddy farmers field. It was the venue for my club's annual Cross Country races. There had been torrential rain the week before and this led to last minute changes to the course. We were all relieved to find that we wouldn't have to endure the steep climb up the dreaded hill at the back of the field, not that that was going to make it any easier as the ground was saturated and full of divots left by the cows and sheep that would usually be grazing in the field!!
I have to admit that I'm not a huge Cross Country fan and I only run this race as it's my local one. It is however an opportunity to run without having to worry about times and pacing and to just go out and (try to) enjoy the experience.
On the day, it was dry, if a little on the chilly side. The juniors were the first out on the course and a number of races took place over distances ranging from 800m to 3k. Each lap of the course was 1k (approx) and seemed relatively flat but it was obvious from watching some of the juniors that actually running was going to prove very difficult indeed.
The main race of the day was the 5000m race for all senior runners (men and women) and had attracted just over 40 runners. My race plan, if you can call it that was to get round in one piece and not fall flat on my face at any point. The gun sounded and the first 200 metres lulled you into a false sense of security...the ground was firm and flat and you could stride out quite easily. Oh, if only the remainder of the course was in the same state but it wasn't and as the runners sorted themselves out, it was clear that even some of the elite runners at the front we're going to find it tough going.
I took the first lap steady as I wanted to get a feel for where the better ground might be, which boggy corners to avoid and see if there were any sections where I might be able to stride out properly and even pick up the pace. Having survived the first lap, as I started lap 2, I found myself in the middle of the pack on the heels of 2 fellow Dromore runners - Janice and Colin. This turned out to be a good tactic as I was able to see what problems they were encountering with the course and so I could then take a different line.
Lap 2 turned into lap 3 and as the race progressed, the course just got more churned up, the bends became slippier, the divots became deeper and everyone's pace got slower. I thought taking an inside line and keeping close to the tape that marked the course out would help but it was just as boggy and slippy here as it was in the middle of the course. My pace remained slow at best over laps 3 and 4 but I was still close to Janice and Colin who unbeknown to them, were keeping me going.
Lap 5, the final km lay ahead and it seemed to take an eternity to finish. My runners were caked in mud, I could barely lift my legs out of the ground and it was bloody freezing. In a road race I would save a bit for the sprint to the finish but today I was just pleased to finish, even if it was more of a stumble than a sprint!! My finish time was 27-41, which was slower than last year, however a number of people reckoned the full distance was closer to 5500m rather than 5000m.
We all headed back to leisure centre, where we had a well deserved cup of tea and slice of cake. This made it all worth while and I was just relieved that I wouldn't have to face another Cross Country for 12 months!!
Here I am, trying to run through the mud...
I have to admit that I'm not a huge Cross Country fan and I only run this race as it's my local one. It is however an opportunity to run without having to worry about times and pacing and to just go out and (try to) enjoy the experience.
On the day, it was dry, if a little on the chilly side. The juniors were the first out on the course and a number of races took place over distances ranging from 800m to 3k. Each lap of the course was 1k (approx) and seemed relatively flat but it was obvious from watching some of the juniors that actually running was going to prove very difficult indeed.
The main race of the day was the 5000m race for all senior runners (men and women) and had attracted just over 40 runners. My race plan, if you can call it that was to get round in one piece and not fall flat on my face at any point. The gun sounded and the first 200 metres lulled you into a false sense of security...the ground was firm and flat and you could stride out quite easily. Oh, if only the remainder of the course was in the same state but it wasn't and as the runners sorted themselves out, it was clear that even some of the elite runners at the front we're going to find it tough going.
I took the first lap steady as I wanted to get a feel for where the better ground might be, which boggy corners to avoid and see if there were any sections where I might be able to stride out properly and even pick up the pace. Having survived the first lap, as I started lap 2, I found myself in the middle of the pack on the heels of 2 fellow Dromore runners - Janice and Colin. This turned out to be a good tactic as I was able to see what problems they were encountering with the course and so I could then take a different line.
Lap 2 turned into lap 3 and as the race progressed, the course just got more churned up, the bends became slippier, the divots became deeper and everyone's pace got slower. I thought taking an inside line and keeping close to the tape that marked the course out would help but it was just as boggy and slippy here as it was in the middle of the course. My pace remained slow at best over laps 3 and 4 but I was still close to Janice and Colin who unbeknown to them, were keeping me going.
Lap 5, the final km lay ahead and it seemed to take an eternity to finish. My runners were caked in mud, I could barely lift my legs out of the ground and it was bloody freezing. In a road race I would save a bit for the sprint to the finish but today I was just pleased to finish, even if it was more of a stumble than a sprint!! My finish time was 27-41, which was slower than last year, however a number of people reckoned the full distance was closer to 5500m rather than 5000m.
We all headed back to leisure centre, where we had a well deserved cup of tea and slice of cake. This made it all worth while and I was just relieved that I wouldn't have to face another Cross Country for 12 months!!
Here I am, trying to run through the mud...
Monday, December 24, 2012
Not as quick as Mo Farah over 10,000 metres
As Autumn gives way to Winter, the road race season here in NI begins to wind down and the final big 10k race of 2012 took place around Ormeau Park, Belfast on Saturday November 17th - the Seeley Cup.
The course is relatively flat and so the race always attracts a high class field; this year was no exception with over 800 entrants. My club Dromore AC was well represented with over 25 members of the club turning out.
5 weeks on from the Armagh 10 mile race and I was feeling confident having concentrated my training on speed-work, hills and an occasional long run - if you can consider 8 miles a long run?
I was determined not to make the same mistakes I made at the Laganside race a few months ago; so I ensured my contacts were sitting correctly and I lined up closer to the front. The start was a little chaotic as the organisers were having problems with the chip mat. It took a few minutes to get everything sorted and even when the gun sounded not everyone had their start time recognised by the chip mat!
My goal as I set off, was to at least get a sub-45 time and if I could get a PB that would be a bonus. My pace was good from the start although I had a minor problem with one of my knee straps before reaching the 1km mark, thankfully I was able to reach down mid-stride and pull it back across my knee. It is important to run the first couple of km's well and get yourself a good position in the pack, particularly as when you first enter the park, the paths can get very congested. I steered clear of trouble and soon hit a rhythm and pace that I thought would get me close to a 45 minute finish. Out of the park and onto the main road again, you can really stretch your legs and make up a bit of time before you hit halfway just inside the park. I crossed this point in just under 23 minutes, so I knew I was on course and I just had keep things together and run at an even pace.
The weather up to this point had been fairly kind but this all changed between 7 and 8 km, where we were greeted by strong winds and driving rain. I put my head down and drove on hoping that I wouldn't lose too many vital seconds. As had happened during the Armagh race, I found myself on the heels of a Finn Valley runner who kept me going over the next couple of km's. Back in the park and sheltered from the wind and rain, I knew I was on target, the legs were beginning to ache but my mind was focused and as I turned the last corner, I thought this is where all those sprint sessions at club can come into play; my knees lifted and I drove on with my arms and crossed the line just as my iPod registered 45 minutes. It was too early to know for sure what my official finish time was but all I knew was that I had run as well as I had hoped and despite being shattered I had enjoyed my 3rd Seeley Cup. Immediately after the race, many of the Dromore runners got together to share race stories and also pose for a few group photographs.
I didn't have to wait long for finish times to be up on the NI Athletics web-site and eerily, my finish time (as opposed to my chip time) of 44-59 was exactly the same as 2011!!. In terms of my official time, well it was 44-45 and although not quite a PB (by 1 second), I was very, very pleased. A few days later, I made the mistake of searching Seeley 2012 on You Tube and I found a couple of clips showing not only myself but plenty of other Dromore runners (Kerry, Janette, Julia, Aine, Judith, to name but a few) strutting their stuff...it's very strange see what odd running styles we all seem to have.
I have no clips to show here but here is an action shot of me in the park...with thanks to Allyce for the photo.
The course is relatively flat and so the race always attracts a high class field; this year was no exception with over 800 entrants. My club Dromore AC was well represented with over 25 members of the club turning out.
5 weeks on from the Armagh 10 mile race and I was feeling confident having concentrated my training on speed-work, hills and an occasional long run - if you can consider 8 miles a long run?
I was determined not to make the same mistakes I made at the Laganside race a few months ago; so I ensured my contacts were sitting correctly and I lined up closer to the front. The start was a little chaotic as the organisers were having problems with the chip mat. It took a few minutes to get everything sorted and even when the gun sounded not everyone had their start time recognised by the chip mat!
My goal as I set off, was to at least get a sub-45 time and if I could get a PB that would be a bonus. My pace was good from the start although I had a minor problem with one of my knee straps before reaching the 1km mark, thankfully I was able to reach down mid-stride and pull it back across my knee. It is important to run the first couple of km's well and get yourself a good position in the pack, particularly as when you first enter the park, the paths can get very congested. I steered clear of trouble and soon hit a rhythm and pace that I thought would get me close to a 45 minute finish. Out of the park and onto the main road again, you can really stretch your legs and make up a bit of time before you hit halfway just inside the park. I crossed this point in just under 23 minutes, so I knew I was on course and I just had keep things together and run at an even pace.
The weather up to this point had been fairly kind but this all changed between 7 and 8 km, where we were greeted by strong winds and driving rain. I put my head down and drove on hoping that I wouldn't lose too many vital seconds. As had happened during the Armagh race, I found myself on the heels of a Finn Valley runner who kept me going over the next couple of km's. Back in the park and sheltered from the wind and rain, I knew I was on target, the legs were beginning to ache but my mind was focused and as I turned the last corner, I thought this is where all those sprint sessions at club can come into play; my knees lifted and I drove on with my arms and crossed the line just as my iPod registered 45 minutes. It was too early to know for sure what my official finish time was but all I knew was that I had run as well as I had hoped and despite being shattered I had enjoyed my 3rd Seeley Cup. Immediately after the race, many of the Dromore runners got together to share race stories and also pose for a few group photographs.
I didn't have to wait long for finish times to be up on the NI Athletics web-site and eerily, my finish time (as opposed to my chip time) of 44-59 was exactly the same as 2011!!. In terms of my official time, well it was 44-45 and although not quite a PB (by 1 second), I was very, very pleased. A few days later, I made the mistake of searching Seeley 2012 on You Tube and I found a couple of clips showing not only myself but plenty of other Dromore runners (Kerry, Janette, Julia, Aine, Judith, to name but a few) strutting their stuff...it's very strange see what odd running styles we all seem to have.
I have no clips to show here but here is an action shot of me in the park...with thanks to Allyce for the photo.
Friday, November 2, 2012
Navan Fort - 10 miles around Armagh
Sunday 14th October
I had no time to rest after the Laganside 10k race as I had the Armagh 10 mile road race on the horizon. Over the next few weeks, my training was varied and included pyramid sessions, tempo runs, long weekend runs and speed sessions (ranging from 1500m to 5k pace).
The training had gone well and I was certainly on target to get a sub 1-20 time. In 2010, I crossed the line in 82 mins, whilst last year I had improved my time by 5 mins and finished in just over 77 mins. Could I get a course PB in 2012?
October can be a funny month when it comes to the weather and the last 2 years saw the race run under blue skies with warm Autumnal sunshine. 2012 was a little different as it was overcast and drizzly but not too cold. I arrived at Navan Fort already changed with contact lenses securely in place. As ever, my nerves were getting the better of me, so I took myself off for some gentle strides and to gather my thoughts.
In addition to the 10 mile road race, there is a 4 mile fun run which starts at the same time. This posed a few problems in the past as a lot of the children, walkers and fun-runners would position themselves at the front of the start area which meant the main runners had a lot of dodging to do over the first half mile or so. However, this year the organisers ensured the main group of runners started at the front. I was keen to start as close to the front as possible, so that I could get into my race-pace as quickly as possible.
I started well and felt I was already at goal-pace after the 1st mile and unusually for me kept this aggressive style of running going over the next few miles. Miles 3 to 7 are probably the most difficult as there a number of stiff climbs and it's difficult to get a steady rhythm going but although my pace slowed very slightly, I still felt I was on course for a PB.
By half-way I had already passed a couple of Dromore A.C. runners including Tina but this was more a sign of my confident running rather than her having a bad race. I could see Mary Mackin in the distance and knowing our race times are pretty much the same, I used her as a marker and if I kept within a minute of her, I knew was going to get a good time.
As I passed the 7 mile marker, I knew that if I kept it together over the next 2 miles and kept an even pace, I could push hard over the last mile and get that PB. One of the ways that I controlled my pace over the last third of the race was by running stride for stride with a Finn Valley A.C. runner. I still had Mary in my sights but didn't feel I was getting any closer to her, so put to the back of my mind any hope of passing her. Into the last mile and my stride started to lengthen and my pace began to quicken and round the last corner the finish arch came into view and with 200 metres to go I could see the clock closing in on 1-16. The chip-mat beeped as I crossed the line and I knew that I'd achieved another PB.
I collected up my medal, a couple of bananas and a bottle of water before catching up the other Dromore runners - we had all finished within 5 minutes of each other. (see pic below)
My finish (chip) time was confirmed as 1-16-16 however as the race had been only chipped at the end of the race, I'm going to use a bit of artistic licence and say my finish time was 1-16!! So, I hadn't quite caught Mary (she was 35 secs in front of me) and the runner from Finn Valley A.C. beat me by 25 secs but I had knocked 90 secs off last year's time and got a PB for 10 miles. Very, very pleased. Who knows, maybe next year I'll get under 75 minutes? No time to sit back and relax as I have the Seeley Cup 10k to train for in mid-November and then Dromore's X-Country race in December.
I had no time to rest after the Laganside 10k race as I had the Armagh 10 mile road race on the horizon. Over the next few weeks, my training was varied and included pyramid sessions, tempo runs, long weekend runs and speed sessions (ranging from 1500m to 5k pace).
The training had gone well and I was certainly on target to get a sub 1-20 time. In 2010, I crossed the line in 82 mins, whilst last year I had improved my time by 5 mins and finished in just over 77 mins. Could I get a course PB in 2012?
October can be a funny month when it comes to the weather and the last 2 years saw the race run under blue skies with warm Autumnal sunshine. 2012 was a little different as it was overcast and drizzly but not too cold. I arrived at Navan Fort already changed with contact lenses securely in place. As ever, my nerves were getting the better of me, so I took myself off for some gentle strides and to gather my thoughts.
In addition to the 10 mile road race, there is a 4 mile fun run which starts at the same time. This posed a few problems in the past as a lot of the children, walkers and fun-runners would position themselves at the front of the start area which meant the main runners had a lot of dodging to do over the first half mile or so. However, this year the organisers ensured the main group of runners started at the front. I was keen to start as close to the front as possible, so that I could get into my race-pace as quickly as possible.
I started well and felt I was already at goal-pace after the 1st mile and unusually for me kept this aggressive style of running going over the next few miles. Miles 3 to 7 are probably the most difficult as there a number of stiff climbs and it's difficult to get a steady rhythm going but although my pace slowed very slightly, I still felt I was on course for a PB.
By half-way I had already passed a couple of Dromore A.C. runners including Tina but this was more a sign of my confident running rather than her having a bad race. I could see Mary Mackin in the distance and knowing our race times are pretty much the same, I used her as a marker and if I kept within a minute of her, I knew was going to get a good time.
As I passed the 7 mile marker, I knew that if I kept it together over the next 2 miles and kept an even pace, I could push hard over the last mile and get that PB. One of the ways that I controlled my pace over the last third of the race was by running stride for stride with a Finn Valley A.C. runner. I still had Mary in my sights but didn't feel I was getting any closer to her, so put to the back of my mind any hope of passing her. Into the last mile and my stride started to lengthen and my pace began to quicken and round the last corner the finish arch came into view and with 200 metres to go I could see the clock closing in on 1-16. The chip-mat beeped as I crossed the line and I knew that I'd achieved another PB.
I collected up my medal, a couple of bananas and a bottle of water before catching up the other Dromore runners - we had all finished within 5 minutes of each other. (see pic below)
Saturday, October 20, 2012
Along the Lagan on a September afternoon
Spurred on by the Olympics and Paralympics, I had no time to rest after the Cookstown Half as I had entered my first 10km race of the year - Laganside 10km. My training mindset had to change over the next few weeks; 'long' runs had to be replaced by shorter, speedier sessions and I would need to factor in some hill repeats. The lead up to the 2nd September went smoothly and I felt confident I would be able to give a good account of myself.
LAGANSIDE 10KM
Unlike the rest of the summer, the weather on the day was dry and warm and there was little wind. This resulted in quite a number of people registering on the day and took the number of entrants close to 700.
I tend to get quite nervous the hour before the start of a race, so I took myself off to a quiet part of the park to do some warming up and to run through my goals in my head. I wanted at least a course PB and if possible a sub-45 time. This meant, I needed to hit each km in four and a half minutes.
By the time I arrived at the start area, it was already very congested and I found myself much further back than usual. The starting gun sounded and within the first few minutes I realised for the first time, maybe starting at the back wasn't such a good idea. The first 2km and I was having to dodge slower runners, step up and down off kerbs and avoid clipping heels. It took 10 minutes to get into my race pace and already I was off my goal pace. I resolved not to panic and just keep focused on my stride and posture. As I headed over Queens Bridge, I felt I was back on track and the next few km's were very flat along the towpath. I was a little behind schedule at half-way and things started to go a little awry at this point too. The heat was really having an impact and sweat was dripping across my face and my contact lenses began to slip across my eyes, causing my vision to become blurred. Things didn't improve over the final 5km but I was able to shift my focus onto my pace and slowly but surely quicken up. As I reached the Ormeau Bridge for the final time, I knew that sub-45 was just out of my reach, my clock hit 42 minutes and I couldn't see myself running under 3 minutes for the last km. However, I still wanted a course PB, so I dug deep and ran as hard as I could to the entrance to the park and with a final sprint, crossed the line in around 46 minutes. This had been probably been my toughest 10km race but I had course PB (by 17 secs) under my belt as my official chip time was 45-41.
Although really pleased with my time, on reflection I could have probably have run a little quicker if I hadn't started so far at the back, my contact lenses had behaved themselves and maybe I could have trained at a slightly slower pace. What I will do, is learn from this and make sure I don't make the same mistakes come my next 10km, which will be the Seeley Cup in mid-November
LAGANSIDE 10KM
Unlike the rest of the summer, the weather on the day was dry and warm and there was little wind. This resulted in quite a number of people registering on the day and took the number of entrants close to 700.
I tend to get quite nervous the hour before the start of a race, so I took myself off to a quiet part of the park to do some warming up and to run through my goals in my head. I wanted at least a course PB and if possible a sub-45 time. This meant, I needed to hit each km in four and a half minutes.
By the time I arrived at the start area, it was already very congested and I found myself much further back than usual. The starting gun sounded and within the first few minutes I realised for the first time, maybe starting at the back wasn't such a good idea. The first 2km and I was having to dodge slower runners, step up and down off kerbs and avoid clipping heels. It took 10 minutes to get into my race pace and already I was off my goal pace. I resolved not to panic and just keep focused on my stride and posture. As I headed over Queens Bridge, I felt I was back on track and the next few km's were very flat along the towpath. I was a little behind schedule at half-way and things started to go a little awry at this point too. The heat was really having an impact and sweat was dripping across my face and my contact lenses began to slip across my eyes, causing my vision to become blurred. Things didn't improve over the final 5km but I was able to shift my focus onto my pace and slowly but surely quicken up. As I reached the Ormeau Bridge for the final time, I knew that sub-45 was just out of my reach, my clock hit 42 minutes and I couldn't see myself running under 3 minutes for the last km. However, I still wanted a course PB, so I dug deep and ran as hard as I could to the entrance to the park and with a final sprint, crossed the line in around 46 minutes. This had been probably been my toughest 10km race but I had course PB (by 17 secs) under my belt as my official chip time was 45-41.
Although really pleased with my time, on reflection I could have probably have run a little quicker if I hadn't started so far at the back, my contact lenses had behaved themselves and maybe I could have trained at a slightly slower pace. What I will do, is learn from this and make sure I don't make the same mistakes come my next 10km, which will be the Seeley Cup in mid-November
Monday, September 17, 2012
2012 Half Marathon season finale - Cookstown
Sunday 29th July:
In 2011, I ran this very race in torrential rain and in the weeks leading up to the 2012 race, the weather was a mixture of rain, rain and more rain. Thankfully,on the day itself, it was clear skies, a hint of sunshine and a temperature around 16 degrees.
My training since the Lisburn Half had all gone to plan, no niggles and an average pace of around 8 minute miles. As this was going to be my 3rd Cookstown Half, I felt pretty confident that I could run a good time - I knew where all the climbs were and I knew of the flatter parts of the course, where I could pick the pace up.
There was a small but select field of Dromore AC runners including Nigel and Tina and I had one eye on Tina as her recent Half Marathon times were around the 1-43 mark and this is what I was aiming for. My goal was at least a course PB with a pace just under 8 minute miles.
The start was crowded and without a chip mat to indicate the exact start line, I made sure I positioned myself fairly close to the front. And we were off and for a change I hit a good pace early on and managed to avoid clipping heels and dodging slower runners as has been the case during most of my races. I hit 2 miles in around 15 minutes, slightly quicker than I was aiming for but the pace seemed fine, so I didn't panic and kept this sort of pace over the next few miles. Soon after, I passed Tina, which came as a bit of a shock as I knew she had been running really well over the last few months; this meant either Tina was having a bad race or I was running well.
After a few climbs, I knew mile 6 was a flatter part of the course and an opportunity to quicken up. At half-way, my time was close to 52 minutes which meant at this pace a sub 1-45 finish was on the cards. Up to this point, the weather had been kind and the rain had stayed away but at mile 8 the heavens opened - and no word of a lie, as the rain lashed, the song on my iPod was "Only Happy When it Rains" by Garbage!!
The last 5 miles take you from country lanes onto dual carriageways, into the town centre and a few more climbs. Crowds in the town spurred you on however traffic control was poor to the say the least with one or two runners having to dodge cars being directed out of side roads. Thankfully, I avoided any trouble and was soon heading out of town towards the 11 mile marker and barring any accidents I was all set to smash my 2011 time of 1-47. The last mile is a strange one as the first half is flat and you can really knuckle down and quicken up but then there's the right turn back to the finish line and it's uphill all the way. For a fraction of a second as I entered the last mile I thought maybe sub 1-40 was a possibility but the last half a mile did for me and I crossed the line around the 1-43 mark. I was thrilled to bits as I had knocked 5 minutes off last year's time and this was a Half PB by about 2 minutes. I'm not sure what it is about this Half, it's certainly not the easiest but it brings out the best in me. My official time was 1-42-48 and if I'm being pedantic, I could knock a few seconds off that, as there was no chip mat at the start! Who knows, in 2013, could I get under 1-40?
Next up, my first 10k race of 2012...and please note this entry makes no mention of Judith...
In 2011, I ran this very race in torrential rain and in the weeks leading up to the 2012 race, the weather was a mixture of rain, rain and more rain. Thankfully,on the day itself, it was clear skies, a hint of sunshine and a temperature around 16 degrees.
My training since the Lisburn Half had all gone to plan, no niggles and an average pace of around 8 minute miles. As this was going to be my 3rd Cookstown Half, I felt pretty confident that I could run a good time - I knew where all the climbs were and I knew of the flatter parts of the course, where I could pick the pace up.
There was a small but select field of Dromore AC runners including Nigel and Tina and I had one eye on Tina as her recent Half Marathon times were around the 1-43 mark and this is what I was aiming for. My goal was at least a course PB with a pace just under 8 minute miles.
The start was crowded and without a chip mat to indicate the exact start line, I made sure I positioned myself fairly close to the front. And we were off and for a change I hit a good pace early on and managed to avoid clipping heels and dodging slower runners as has been the case during most of my races. I hit 2 miles in around 15 minutes, slightly quicker than I was aiming for but the pace seemed fine, so I didn't panic and kept this sort of pace over the next few miles. Soon after, I passed Tina, which came as a bit of a shock as I knew she had been running really well over the last few months; this meant either Tina was having a bad race or I was running well.
After a few climbs, I knew mile 6 was a flatter part of the course and an opportunity to quicken up. At half-way, my time was close to 52 minutes which meant at this pace a sub 1-45 finish was on the cards. Up to this point, the weather had been kind and the rain had stayed away but at mile 8 the heavens opened - and no word of a lie, as the rain lashed, the song on my iPod was "Only Happy When it Rains" by Garbage!!
The last 5 miles take you from country lanes onto dual carriageways, into the town centre and a few more climbs. Crowds in the town spurred you on however traffic control was poor to the say the least with one or two runners having to dodge cars being directed out of side roads. Thankfully, I avoided any trouble and was soon heading out of town towards the 11 mile marker and barring any accidents I was all set to smash my 2011 time of 1-47. The last mile is a strange one as the first half is flat and you can really knuckle down and quicken up but then there's the right turn back to the finish line and it's uphill all the way. For a fraction of a second as I entered the last mile I thought maybe sub 1-40 was a possibility but the last half a mile did for me and I crossed the line around the 1-43 mark. I was thrilled to bits as I had knocked 5 minutes off last year's time and this was a Half PB by about 2 minutes. I'm not sure what it is about this Half, it's certainly not the easiest but it brings out the best in me. My official time was 1-42-48 and if I'm being pedantic, I could knock a few seconds off that, as there was no chip mat at the start! Who knows, in 2013, could I get under 1-40?
Next up, my first 10k race of 2012...and please note this entry makes no mention of Judith...
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