(Not quite) Barefootin in Ballycotton

I finished off my highest mileage week ever with the Ballycotton 10 today, pushing the 90 mile barrier for the first time. Needless to say I was taking in the sights for most of the race and only began to push the pace over the last few miles.

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Following a 5 mile warmup with Paul (easy to spot the ultras) I donned the vibrams for the first time in a race. We got to the start with about 10 minutes to spare and consequently were placed towards the back of the 2,500 pack. Not too bad as the last thing I wanted was to get dragged out too fast. However I didn't realise that it would take me over 2 miles before I could run un-impeded. Following a first mile on the wrong side of 8 minutes (Paul had ducked and weaved through the crowd much more efficiently than I had) I settled into a 7:30 pace for a few miles with the vibrams feeling very comfortable and the aches and pains felt during the warmup miles long gone. I knew I needed to up the pace a little to get under 75 minutes (unofficial target) but there was plenty of time for that during the closing 5 miles. I passed through 5 miles with about 37:55 on the watch and the HR still on the right side of 140 (25 seconds off 75 minute pace). Over the next few miles I pushed the pace towards 7:00 as I had one or two targets in sight. I passed a guy wearing vibrams around the 7 mile mark - he wasn't making a sound compared to the flat-footed slaps I was making with every footfall - you could hearing me coming a mile off.

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As the finish line got closer I pushed under 7:00 pace with my HR climbing steadily through the 150's and into the 160's, averaging about 6:43 for the last 3 miles and coming in a tad slower than I did in Dungarvan - 72:26. The only disappointment from the day was the chip I discovered on my Ballycotton Mug when I got home.

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I travelled down with Pat and Thomas who both Pb'd on the day finishing a few 100 places ahead of me.

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My main run of the week was a 3 hr 15 min outing yesterday morning leaving the house just after 7 - running into town along the Lee Road, out the Straight Road, back in the Model Farm Road, a few grass laps of the Farm and home via the Curraheen Road, with a 500ml bottle of High Five for company. While I felt a bit tired during the first 5 or 6 miles I got into a bit of a grove during the 2nd hour, churning out mile after mile at just under 8:00 pace while maintaining a relatively steady HR. While my HR pushed towards 140 over the latter miles the pace still remained sub-8 minute which is a good sign that my aerobic conditioning is continuing to improve - the next MAF test will tell.

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Mon 28th Feb

a.m. 5.28 miles @ 8:40 pace & 116 HR - recovery run in the vibrams

p.m. 5.51 miles @ 8:07 pace & 130 HR - legs felt heavy

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February - 279 Miles

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Tue 1st Mar

a.m. 5.51 miles @ 7:41 pace & 136HR

p.m. 10.16 miles @ 7:49 pace & 129 HR with 5 x 1 mile @ 7:16 pace

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Wed 2nd Mar

10.39 miles @ 8:04 pace & 134HR ( Avg HR 164 for 1st mile???)

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Thu 3rd Mar

10.76 miles @ 7:52 pace & 128HR)

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Sat 5th Mar

25.14 miles @ 7:45 pace & 132HR

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Sun 6th Mar

17.96 miles @ 7:50 pace with 10 miles @ 7:15 pace & 140HR.

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Base Week #6 (Run 90.65 miles, Bike NIL, Swim 0.75km)

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