Sunday, 29 June 2008
Bike - 67.5 Miles. 3 x 21.5 mile outings on Monday, Thursday and Saturday varying in time from 01:10:22 to 01:14:08 and 4 miles in the gym on Tuesday. The wind certainly is a cyclists enemy- can really slow you down. Apart for spending time in the saddle the 3 other core skills required for cycling are:-
(i) uphills - just a matter of getting used to it by....you've guessed it cycling hills repeatedly. The 21.5 mile route i've been doing for the last number of weeks has 2 hills varying from 1.4 to 1.9 miles in length with grades varying from 3% to 6% (average closer to 4%). I may do a reconnaissance mission during the week to see/cycle the actual route i'll be doing next Saturday.
(ii) downhills - in other words speed. This is where the chicken in me comes out. On Monday's outing with Adrian the downhill after the 2nd hill had the wind behind me and I got up to about 33.5 MPH before braking. Adrian got to about 37 MPH before his inner chicken came out. I assume it's something you get used to.
(iii) cornering - I'm assuming downhill cornering - again chicken territory. Leaning over to one side on a thin strip of rubber at 25+ MPH on uneven surfaces is not where I go for kicks but for some reason I have even less confidence when cornering to the left (even in a car) - must be deep routed in my subconscious (trauma of birth maybe - don't go left!!!! I said don't go left). I understand that the route for the tri has a couple of hair pin bends - better check those brakes.
Run 34.2 Miles. All runs less than 10 miles. Still haven't gone into double digits since Cork.
Mon 23rd - am 5.34 Miles in 41:22 (07:45 pace @ 135 HR)
Tue 24th - Gym 10 min on the treadmill after the Bike (1.2 miles)
Wed 25th - 8.61 Miles in 01:07:35 (07:51 pace @ 134 HR)
Thu 26th - 1.9 miles after the cycle in 15:47 (08:16 pace @ 130 HR)
Fri 27th - 8.84 miles in 01:04:23 (07:17 pace @ 148 HR)
Sun 29th - 8.33 Miles in 01:03:57 (07:41 pace @ No HRM)
That's it folks, next stop Baltimore
With only 16 weeks to Amsterdam I will be starting my programme this week starting on week 9 of my previous 24 week "Brain Training" programme. That's good - i've just cut out 8 weeks of hills and start my speed sessions on the track on Tuesday. Who needs hills anyway - not required for Amsterdam. I'll have to change that tactic for the build up to Boston though (hear I am talking myself into it - Conservation between Abina, my mom and I earlier today goes something like this:-
Grellan: "Mom when are you going to Greece"
Grellan (daydreaming) "I wouldn't mind going"
Abina "What are you on about you're already going to Amsterdam and Boston, that should be enough"
Sunday, 22 June 2008
Monday, 16 June 2008
Mon 16th June
Run 8.59 Miles in 01:06:48 (07:47 pace @ 140HR)
Wednesday, 11 June 2008
Wednesday, 4 June 2008
Soon enough the gun went off and we all charged down Patrick Street, Pat and I trying to keep the pace - Over the first mile and a half I kept pointing out to Pat that the pace was a bit fast as Thomas was only a few steps ahead on his 07:10 target pace. I must admit the pace did feel very comfortable. The first mile was a lap of the city centre before running west along the south quays across the north gate bridge and back east along the north quays (we could see the leaders across the river) The first five miles were flat and were churned out without any difficulty.
36:57 in 07:25, 07:13, 07:20, 07:24 & 07:35 with the HR remaining below 154.
Past the first relay changeover at Mile 5.2. New batch of fresh runners running past eager to be on their way. Brendan from work flew past at sub- 6 minute pace. I met up with a guy who had run the Belfast Marathon 4 weeks earlier in 03:30 and was now aiming for 3:20 - so we chatted for a few miles - good to pass the time away. I eventually lost him around mile 9. Miles 5 to 10 saw us run along the Glanmire road and through the Jack Lynch Tunnel under the river Lee. This is where my Garmin appeared to lose about 02:30 off the stopwatch as mile 8 registered as 04:50 (not the 03:38 in my previous post). Still feeling good as we rose out of the tunnel (first real incline) and along the south ring road to Mahon (another incline up the slip road). I was passed at this stage by Seanie Barrett (the guy who pulled me home to get the 1:30 in the Bantry half marathon 4 weeks ago) we chatted for a while and he was on his way (although I could still see him ahead of me up to mile 17.5). This was turning out to be a very sociable marathon. Perhaps I may have done better if I had socialised less and concentrated more on running. Approaching the 2nd relay change over at mile 10.5 Pat was struggling to keep pace.
48:38 in 07:50, 07:39, 07:56, 07:32 & 17:41 for 2.2 Miles (07:58 pace) - HR 167 to 171.
Pat came in in a very impressive 03:21:42 for a 19 minute PB, although he must have pushed himself to the limit as he had to be wheelchaired off (just a precaution as he was very weak crossing the line and had to lean on a steward).
Richard likewise PB'd by almost 25 minutes in 03:35:14 - well done. Looks like there'll be more PB's there.
While I had a positive split of 03:53 (01:36:36 to 01:40:29) the half marathon splits in the results shown that I was passed by 3 and passed 35 between the halfway mark and the finish line (although some runners I passed passed me back towards the finish - e.g the guy who came in in front of me passed me out in the last mile but had a half marathon split of 01:27:24 - he must have stopped for a pint).
While my calves were very stiff after the race and still remain a little stiff I have no issues walking down the stairs. However I will resist running for a week instead opting for the bike completing 18 miles after work today to loosen out the legs. I think my ITBS must be on the mend as I did not feel a thing on monday and if a 26.2 mile run does not flush out injuries I don't know what does.
On a final note my chances of running in Berlin in September have been quashed as registration is closed (they reached the limit - he who hesitates and all that) S0..... I think my sights are setting on the ING Amsterdam Marathon on 19th October.