At last I have decided to focus on another race as the 100k fades into the memory banks and some speed reluctantly returns to my legs. The 15 mile Maxi marathon in Killarney a few weeks back showed me that I still had some way to go to get back on form. Over the last few weeks I have jumped into the twice weekly speedwork sessions of a club group training for the upcoming national half marathon championships in Waterford on 3rd September. As I will be pacing the Dingle marathon on 3rd September I have signed up for the inaugural Charleville HM two weeks later on 18th September - hopefully the hills of Dingle will be out of my legs by then.
I had the opportunity to cycle the route of the Dingle marathon on Saturday evening as I dropped Ani and Saran to visit their cousin Robert who is on holiday there for a few weeks. An undulating course but more than made up for by the spectacular scenery - leaving the Killarney Maxi marathon (promoted as the worlds most beautiful road race) well in the shade. Similar perhaps to California's Big Sur Marathon, except the road is about 10 foot wide. On the Sunday morning I ran an 18 mile out and back run taking in the last 7 miles of the marathon course and the 1.2 mile brute of a hill at the 21 mile mark - it certainly will be a challenging pacing job, where pace will be based on effort and not speed - banking time on the downhills for the slower uphill sections - looking forward to the challenge. And there's always Thomas to fall back on.
I spent the rest of the day on the beach with the kids getting in my first swim of the summer - the water was surprisingly warm (relatively speaking) and the 15' waves great fun.
As I haven't raced a short distance in a year (my 5 mile PB at Churchtown South 2010) and my training for the ultra wasn't exactly peppered with fast runs I don't know what my training paces should be . Based on peak form in the past these would normally be:-
Repeats @ 5:00/20 (38 second half laps, 80 second laps) - 200s/400 - mile pace
Intervals @ 6:00 (90 second laps) - 400s to 1600s - 5k pace.
Tempo @ 6:20/30 (20 minutes and up) - 10k/HM pace up towards 6:50 MP for 60 minutes.
Steady @ 6:50 to 7:20 pace
Easy @ 7:20 to 8:00 pace
Recovery @ 8:00 to 8:40 pace