Cork to Cobh - A 15 Mile Tempo Run.

Today was the fifth anniversary of the first race I ever ran - Cork to Cobh 2006 (1:58:29), in preparation for my first marathon (Dublin in 3:47:12). Looking back now it does seem strange that my first race should be a 15 miler, you could see where I was headed.

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Since 2006 I have come back every year to run the road from Cork to Cobh and reducing my 15 mile PB in the process.

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• 2007 - 1:42:32
• 2008 - 1:38:56 - PB coming into today - failed attempt at a MP run.
• 2009 - 1:43:15 - MP run for Dublin (3:08:56 current PB)
• 2010 - 1:39:57 - A summer of triathlons and no endurance running.

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Given my form at the Charleville HM 2 weeks ago I knew that, illness or injury permitting, I was on for a PB today - the only unknown being by what margin?

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My primary goal was a PB, all things going well I should get under 1:37:30 (6:30 pace) and if I was on top form I should have a crack off 1:35 (6:20 pace) - McMillan gave me 1:35:11 (1:35:29 for the 13.07 mile Garmin measured HM) after Charleville. I didn't feel on top form getting up this morning (maybe 90%), stopping off in Tesco's en route to the race start for some paracetamol.

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I warmed up with Clubmates John x 2 & Derek. My plan was pretty simple - keep the pace in the 6:20's and if I feel good for a few faster miles i'll know. While I didn't feel 100% I was going to put my faith in my body's ability to churn out steady fast miles - if it didn't last, well at least I gave it my best shot. Derek was aiming for miles in the 6:25 to 6:30 range for his MP attempt at sub 2:50 in Dublin, so I aimed to keep him in sight.

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The day was warm and overcast with a slight easterly breeze. I placed myself a few rows back, and got off to a reasonably unimpeded start covering the first mile in 6:26 followed by a 6:27 - already 13 seconds above the 6:20 average for my "A" target. I wasn't that bothered about it so early in the race but decided to keep a tally of the deficit so as to focus on something. For the first few miles out the Lower Road I was on the shoulder of Derek (not literally).

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Miles 3 & 4 in 6:21 & 6:20 - "14 seconds over - try to keep under 20 seconds for five miles which will keep me on sub 1:36 pace". Derek, sticking to his high 6:20's pace, was behind at this stage.

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I caught up with a group of four or five just after the 4 mile mark approaching the Island Gate and kept the same metronome pace, eventually pulling ahead and coming alongside clubmate Eric, who was targetting 1:35. Mile 5 in 6:19 (13 seconds over). A short while later Eric falls behind and I am on my own. Passing Glounthane Church approaching 6 miles a Guy comes from behind and asks a few spetators how Ireland is doing at the rugby "leading Italy by 26 to 6" is the response - good news all round. The guy looks very comfortable and I assume he will pull ahead. But when I get a cheer from clubmate Laura (supporting boyfreind Paul, the ultra trail legend) he says "so you're Grellan of the running blog - make sure and give me a mention". That's how I met Rory O'Sullivan on the road from Cork to Cobh, good to see you Rory.

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Rory said he had run the Charleville & Cork Half Marathons and so as to gauge how I was doing I asked him what time he got in Charleville. "1:26" he replied. "If you keep this pace, you're going to beat that time today, you look very comfortable". "I dunno, I could blow up yet" was his reply. We ran on in silence towards the 7 mile mark. Miles 6 & 7 in 6:24 & 6:25 (22 seconds over 1:35 pace - need to keep under 30 at halfway to keep on pace for a sub 1:36)

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A gradual rise to the halfway point (3:11 lap => 23 seconds over) I take my one and only gel approaching the mile 8 waterstation as Rory falls behind (Didn't see you at the end Rory so I hope you did well) and I am joined by one of the guys I passed earlier. Mile 8 in 6:23. The guy on my shoulder more or less stayed with me for the rest of the race - good to have company although the only exchange we had over our 7 miles together went something like "It gets hilly towards the end?" to which I replied "a few long drags really, but not that bad".

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The next few miles went a bit faster, aided perhaps by the gel and the drop from Cobh Cross. Miles 9, 10 & 11 in 6:15, 6:18 & 6:19. (17 seconds off 1:35) - "Could I make it back, although the worst is yet to come with the gradual rise, particularly mile 14". We passed 2 runners before mile 10 and shortly afterwards were told by a spectator that we were number 29 and 30. "who'll be number 29 at the end?" I thought. Historically over this section of the race I have found it particularly tough as fatigue sets in and and course throws a few inclines at you just to try and break your rhythm, but today I felt reasonably ok still comfortably hard but no higher gear available. We pass a walker before mile 12 but get overtaken by another guy in a West Waterford AC vest shortly afterwards - still 29th & 30th. My running companion falls behind a few yards every now and then but catches back up, giving me hope that he is nearer the limit than I.

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The undulating road blunts the speed a little taking the pace back into the 6:20s with miles 12 & 13 coming in at 6:27 & 6:22 (26 seconds over). We gradually reel in and overtake a guy in an orange top as the road rises up over the rail line for the slowest mile 14 in 6:37.

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One mile to go, time to push on and sure enough my companion goes out in front by a few yards and while he never gets too far in front the pep is not in my legs or my mind to put in the extra effort needed to catch him. This is the norm for me at this stage in a race - unless I am being chased down over the final 100m, I will rarely put in an "eyeballs out" effort, subconsciously settling for a sub-maximal push in the knowledge that the reward is not worth the effort. Still I push hard over the final quarter mile downhill into Cobh, half out of hope of catching the guy in front and half out of fear of being overtaken - neither happened as I crossed the line in 1:35:32 - 32 seconds over and 6:09 for my last and fastest mile of the day. With that result McMillan gives me a 1:22:50 Half - not too far off Charleville, although today I crossed the HM mark in 1:23:29.

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Another PB in the bag - delighted that I was able to maintain an even pace throughout without any noticeable fade, covering 3 x 5 miles in 31:53/46/53 (2 x 7.5 miles in 47:53/39 - negative split). My calves were a bit tight afterwards but not as tight as after last Tuesdays 4 miles on the track @ 6:11 pace. I think Paul was spot on with his comment on my last post as to the likely reason why 4 miles @ 6:11 pace should feel at least as tough as 13.1 @ 6:18 pace - my lactate threshold is somewhere between 6:11 & 6:20 pace. Rule #1 - Know your LT pace. Funny how 10 seconds per mile can mean the difference between blowing up after 30 minutes and running solidly for 90 minutes and beyond. Beyond? Hmm..........26.2?

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