Last PB of the Year

Strayed away from the programme slightly today by competing in a 5 mile road Race in Bandon. We were visiting friends in Bandon so it seemed (to me) the logical thing to do. I was scheduled to do my long run (programme only called for 8 miles - with optional recovery run) so I had decided to run from Bandon to our friends house (about 4.5 miles) after the race so as to get the mileage up.

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The race started on a nice downhill with a fast pace set from the beginning. The first and most of the second mile was through the town along a flat course. I ran relatively conservatively along this section keeping an eye on Seamus ahead (a guy from the club who told me beforehand he was aiming for about 32:30 - over a minute faster than my PB).

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The third mile was a long uphill drag out the Kilbrittain Road - I kept the pace steady and managed to pass a few runners along this section, including Seamus -

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"If I'm passing him he won't make 32:30" I thought.

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While I had not been keeping track of my mile splits I certainly though I was over 7 minute pace going up the hill. As the field was strung out in single file it was not too difficult to reel runners in before overtaking them

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Cresting the hill near the 3 mile mark the field in front of me was well strung out with a group of four runners (3 guys and a girl) about 80 yards on from of me, the only other competitors visible. The road was now falling away from me so the pace quickened. One of the guys fell out the back of the group and I managed to catch him up at about mile 3.25. The remaining 3 runners appeared to keep their distance from me. At Mile 3.5, however they began to unravel with one of the guys pulling ahead followed by the girl. The last guy fell back slightly and I managed to pull alongside him and pass him.

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For the next half a mile or so the gap (10 to 20 yards) between me and the girl in front began to close very slowly - She wasn't giving up without a fight. I managed to pass her shortly after the 4 mile mark. Up to that point I was reasonably comfortable but now the strain of keeping the pace was making itself felt. The next guy in front (10 yards) was running strong. I also heard someone coming up behind me fairly fast so I pushed my pace just a little more. I passed the guy in front just after the "800 yards to go" sign but the other guy chasing me pulled up alongside me - it was Seamus - he had obviously conserved energy on the hill and was now reaping the dividend. I told him to push on ahead as I was pretty much spent. But he was having none of it "come on keep with me" he said " not far to go now" and he pulled me home. Once the finish line was in sight he was off and finished strongly 3 second ahead of me.

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32:14 was on the clock as I passed it - that was a good run. This was subsequently revised to 32:06 as the clock was a little fast. That's a 90 second PB on my only other 5 miler (last July). Today's course was easier though being a net downhill course. In addition my recent form in other races suggest (McMillan) that a 32 minute 5 miler is within my capability.

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I jogged back to the GAA Club (Race HQ) and did 5 laps of the pitches before having tea and sandwiches while waiting for the results (I came 32nd out of a field of 137) - the winning time was 26:02, I thought it would be faster).

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After the refreshments I completed the final 4.5 hilly recovery miles of the day to our friends house where I was fed and watered for the evening. Overall between the warm-up, race and cooldown(s) I completed 14.1 miles bringing the total for the week to a modest 52.7 Miles.

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Fri 28th Dec - 11.4 Miles in 01:29:23 (07:50 pace - No HR Monitor)

Sat 29th Dec - 6.7 "Barefoot" miles in 54:03 (08:04 pace @ 123HR) HR seems a bit low for

pace achieved - although run did feel easy. No niggles - everything going fine.

Sun 30th Dec - 14.1 miles incluiding 5 mile race in 32:06 (06:25 pace)

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As tomorrow is a rest day, that's it for the year.

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I have recorded 2,467 miles in 2007 over 335 hours (08:09 pace average) - my 2nd year running (well almost - started on 8th January 2006)