Well, I hit the big 4O a few weeks ago and we celebrated it well.
All things considered I was fairly happy as now I have a prize
category to aim for when I get off my ass and go racing again.
My last race was the Clon half Marathon back in December,
so I am hoping to get out in the next few weeks and try to
get some race fitness built up.
After the Cork Marathon last June I kinda decided shorter races were
more fun so I`m sticking to that for now..
Our house build is progressing well and we should be moving down in
a few weeks hopefully - no major dramas and save for some minor 'design'
quarrels between Fiona and myself we are very happy with it,
I just have to avoid conversations on curtains and colours and material and stuff and I will be ok.
On the running front I am ticking over at only 20 or 30 miles
per week and I have no time to get to the track for speedwork.
A few hilly runs of 11/12 miles recently at 7.30 pace have
given me some confidence (and sore hammers) so I am not in bad shape.
I will find out more in a week or 2 when I go racing!
Wednesday, April 6
Sunday, December 12
More Training Required
It hurts to go up and down the stairs today. Body has improved
over the day and I will have a recovery run tomorrow hopefully.
I was at the startline of the Clonakilty Half Marathon on Saturday
morning and I had a target time of 1hr.30 in my head.
Preparation had been poor for my first half marathon, I have only been
ticking over with 5/6 mile runs since the summer and my longest run
in the past month was 10 miles.I realise now that more effort and discipline is required if I want to hit good times.
(Several pints on Thursday night in town was not a good idea)
Having said all that It was my first half marathon and I worked my
ass off on a hilly course so I am happy with my effort,and strategy.
I planned to start out steady for the first 5 miles and to do a
faster second 5 miles that would give me a chance to kick
on the home stretch back into Clonakilty Town.
The plan went ok, I stayed back and the first few miles were 7.20,
7.15,7.20 approx. (cheap digital watch only allows 8 lap times!)
I was lobbing along nicely and I kicked on bit as we got towards Inchydoney and the hilly section. Some of the front runners were coming back to me on the hills and I picked up the pace a bit.
5 mile split was 36.16.
Next 5 miles were steady and I ended up running with a guy who had
been in the NY Marathon last month. We gained on another 2 runners who
stuck with us and now we had a group of 4.
Not having a GPS Watch I was guessing that I was still a fair bit
behind my goal of 1.30 so I said "bollox to it" on one of the downhills and I flew recklessely down dropping the other 3 and passing 1 or 2
more. I hit another uphill section and I again tae advantage of the fast downhill and I am now on a small flat boreen finally feeling like I am racing and glad to be running on my own for a while.
I pass the 10 mile marker in 71mins 20seconds.
I catch another 2 runners but I can hear that they are hanging on
only a few paces behind.
We cross the causeway and are finally heading back into Clonakilty with only 2 miles left. This waswhere I planned to kick on but my stamina is not there and calves and hammers are tightening up.
The 2 guys pass me and I hang on and concentrate on just trying to
keep as close as I can to them.
My Marathon experience in Cork helps me and I decide to focus on
working hard to get home in a decent time - I set mini targets of
getting to the next corner, only 3 more bends left and
I am there etc,etc.
Mile 12 at 1.25.
The last mile is painful but I stick at it and getting to the finish
line is a very good feeling.
Finish Time is 1hr.33mins.
Well done to all the Full and Half Marathon Runners, It was a great
course and a very well run event in Clonakilty.
over the day and I will have a recovery run tomorrow hopefully.
I was at the startline of the Clonakilty Half Marathon on Saturday
morning and I had a target time of 1hr.30 in my head.
Preparation had been poor for my first half marathon, I have only been
ticking over with 5/6 mile runs since the summer and my longest run
in the past month was 10 miles.I realise now that more effort and discipline is required if I want to hit good times.
(Several pints on Thursday night in town was not a good idea)
Having said all that It was my first half marathon and I worked my
ass off on a hilly course so I am happy with my effort,and strategy.
I planned to start out steady for the first 5 miles and to do a
faster second 5 miles that would give me a chance to kick
on the home stretch back into Clonakilty Town.
The plan went ok, I stayed back and the first few miles were 7.20,
7.15,7.20 approx. (cheap digital watch only allows 8 lap times!)
I was lobbing along nicely and I kicked on bit as we got towards Inchydoney and the hilly section. Some of the front runners were coming back to me on the hills and I picked up the pace a bit.
5 mile split was 36.16.
Next 5 miles were steady and I ended up running with a guy who had
been in the NY Marathon last month. We gained on another 2 runners who
stuck with us and now we had a group of 4.
Not having a GPS Watch I was guessing that I was still a fair bit
behind my goal of 1.30 so I said "bollox to it" on one of the downhills and I flew recklessely down dropping the other 3 and passing 1 or 2
more. I hit another uphill section and I again tae advantage of the fast downhill and I am now on a small flat boreen finally feeling like I am racing and glad to be running on my own for a while.
I pass the 10 mile marker in 71mins 20seconds.
I catch another 2 runners but I can hear that they are hanging on
only a few paces behind.
We cross the causeway and are finally heading back into Clonakilty with only 2 miles left. This waswhere I planned to kick on but my stamina is not there and calves and hammers are tightening up.
The 2 guys pass me and I hang on and concentrate on just trying to
keep as close as I can to them.
My Marathon experience in Cork helps me and I decide to focus on
working hard to get home in a decent time - I set mini targets of
getting to the next corner, only 3 more bends left and
I am there etc,etc.
Mile 12 at 1.25.
The last mile is painful but I stick at it and getting to the finish
line is a very good feeling.
Finish Time is 1hr.33mins.
Well done to all the Full and Half Marathon Runners, It was a great
course and a very well run event in Clonakilty.
Monday, November 8
Clonakilty News
The past few months have been busy,but not on the running front
unfortunately.Work on our New-Build near Clonakilty started back
in July and we are making good progress.
Roof is on and windows and doors are almost all in.I have learnt a
lot in the past months on a range of building conumdrums such as:
Mortar Snots,Cold-Bridging,Curtain Walling,Thermal Mass,DPC etc,etc,
etc. Luckily we went with a Contractor but the time to make big decisions
is nigh and we are busy,my wife and I are trying to reach consensus
on big stuff like 'pendant lighting',gloss or shaker style kitchen cabinets and the best laminate floors per sq yard.
I also started a new job with BIM in Clonakilty so I am a busy lad
for a while..
On the running front I am ticking over at 20 - 30 easy miles
per week.I am going to enter the Clonakilty half - marathon so I have
a month to get my training up a gear and see what I can achieve.
It will be my first half-marathon so a PB is already in the bag!
Incidentally I was chatting to one of the orgainsers of the Clon
(Waterfront) Marathon and entries are going very well..
I think he has over 100 entries already for the full Marathon
and about 140 for the half-marathon. This is really good for a new
event and hopefully it will be a well organised set of races that may
kick start a Running Club in Clonakilty.
Any advice on a "sensible" pace/target for the half marathon ??
1.25 - 1.30 I think would be a good target...
unfortunately.Work on our New-Build near Clonakilty started back
in July and we are making good progress.
Roof is on and windows and doors are almost all in.I have learnt a
lot in the past months on a range of building conumdrums such as:
Mortar Snots,Cold-Bridging,Curtain Walling,Thermal Mass,DPC etc,etc,
etc. Luckily we went with a Contractor but the time to make big decisions
is nigh and we are busy,my wife and I are trying to reach consensus
on big stuff like 'pendant lighting',gloss or shaker style kitchen cabinets and the best laminate floors per sq yard.
I also started a new job with BIM in Clonakilty so I am a busy lad
for a while..
On the running front I am ticking over at 20 - 30 easy miles
per week.I am going to enter the Clonakilty half - marathon so I have
a month to get my training up a gear and see what I can achieve.
It will be my first half-marathon so a PB is already in the bag!
Incidentally I was chatting to one of the orgainsers of the Clon
(Waterfront) Marathon and entries are going very well..
I think he has over 100 entries already for the full Marathon
and about 140 for the half-marathon. This is really good for a new
event and hopefully it will be a well organised set of races that may
kick start a Running Club in Clonakilty.
Any advice on a "sensible" pace/target for the half marathon ??
1.25 - 1.30 I think would be a good target...
Thursday, September 2
Charity GAA Match
After two great weeks in France and Spain I have a few pounds to
run off and I must get into some structured training soon.
Mon and Tues went ok with 6mile tempo runs and
last night the CSO has a charity GAA match - Over 30s v Under 30s in
Blackrock GAA Club and it was great crack.
You need a different kind of fitness for GAA but I was still going well at the finish although the ground was like concrete and my old boots has studs that were too big..
The result is that I have "skinned" both my heels and I have a few blisters on my feet.
Unfortunately the under 30's beat us by 2 points but we did ok..
Another few days off I reckon and a chance to sample some of that wine we brought back from hols!
run off and I must get into some structured training soon.
Mon and Tues went ok with 6mile tempo runs and
last night the CSO has a charity GAA match - Over 30s v Under 30s in
Blackrock GAA Club and it was great crack.
You need a different kind of fitness for GAA but I was still going well at the finish although the ground was like concrete and my old boots has studs that were too big..
The result is that I have "skinned" both my heels and I have a few blisters on my feet.
Unfortunately the under 30's beat us by 2 points but we did ok..
Another few days off I reckon and a chance to sample some of that wine we brought back from hols!
Thursday, August 5
Another 5k - Novartis 5k Race Ringaskiddy . 4th Aug.
Athough I am on the running scene for over 3 years now I still have a bit to learn on racing strategy and pacing etc. This 5k went a little better than last week`s and I was fairly happy - though the 2nd mile split was again poor. Maybe I am going off too fast..
Anyways this was my first time on the start line at the Novartis 5k in Ringaskiddy so I did a 2 mile warm up followed by some stretches and then some 3/4 sprints. I went from the finish line out to the 2 mile mark and back so I could see for myself the hill at the finish and where I should kick for home.
Off we go and I set off like a half scalded cat in the top 20 or so.
The field thins out and I end up running alongside some tall,
unstylish dude whose elbows are all over the place. There is a group
of 4 a few metres ahead so I push a bit more and I tag onto this group.
We pass the first mile in 5.40 (slightly downhill).
We are now racing uphill past the Pfizer Plant and this will continue untill we turn left to head for Shanagarry.
2 Runners come past but I say where I am as I am working hard - I
guess that if I stick with this group of 3 (one guy drops back - breathing hard) I will get over the uphill mile and can really push the last mile.
We turn left and hit the 2 mile marker in 12.00.
This comes as a shock to me - I guessed it would be 11.40 ish..
The group of 3 I was racing with were not going as fast as I thought, I should have pushed on harder..still I am racing well and I feel better that last week so lets keep it going..
We begin Mile 3 on a small country road and I pick up the pace a small bit, I am now running with just one other dude as the other guy has dropped back. Just then 2 guys go past and I don`t have the energy/mental strength to respond. I am thinking about the big hill on the last half mile and I get ready to at least hold my current position or try to gain a place or 2.
(I am proud of the fact that I habitually gain at least a place or 2 on the finish and if I do lose a place I am usually well pissed off)
I am now racing alone with 2 guys 5 meters ahead as we go downhill and turn a sharp left facing the finish hill - about 3 mins of racing left.
The fear of being passed again spurs me on and I am gaining on the guy in front, Half way up the hill I draw level and I keep pushing and go past the guy ("got you back for passing me earlier you langer").
I keep it going to the finish line and am happy with my last mile - I hit the clock in 18.42 - 7 seconds faster that last week....
Looks like a slow Mile 2 really cost me - I gotta push harder on this mile next time and then try to hang on for Mile 3.
Happy enough as its a hilly 5k and these races should bring me on a bit.
Anyways this was my first time on the start line at the Novartis 5k in Ringaskiddy so I did a 2 mile warm up followed by some stretches and then some 3/4 sprints. I went from the finish line out to the 2 mile mark and back so I could see for myself the hill at the finish and where I should kick for home.
Off we go and I set off like a half scalded cat in the top 20 or so.
The field thins out and I end up running alongside some tall,
unstylish dude whose elbows are all over the place. There is a group
of 4 a few metres ahead so I push a bit more and I tag onto this group.
We pass the first mile in 5.40 (slightly downhill).
We are now racing uphill past the Pfizer Plant and this will continue untill we turn left to head for Shanagarry.
2 Runners come past but I say where I am as I am working hard - I
guess that if I stick with this group of 3 (one guy drops back - breathing hard) I will get over the uphill mile and can really push the last mile.
We turn left and hit the 2 mile marker in 12.00.
This comes as a shock to me - I guessed it would be 11.40 ish..
The group of 3 I was racing with were not going as fast as I thought, I should have pushed on harder..still I am racing well and I feel better that last week so lets keep it going..
We begin Mile 3 on a small country road and I pick up the pace a small bit, I am now running with just one other dude as the other guy has dropped back. Just then 2 guys go past and I don`t have the energy/mental strength to respond. I am thinking about the big hill on the last half mile and I get ready to at least hold my current position or try to gain a place or 2.
(I am proud of the fact that I habitually gain at least a place or 2 on the finish and if I do lose a place I am usually well pissed off)
I am now racing alone with 2 guys 5 meters ahead as we go downhill and turn a sharp left facing the finish hill - about 3 mins of racing left.
The fear of being passed again spurs me on and I am gaining on the guy in front, Half way up the hill I draw level and I keep pushing and go past the guy ("got you back for passing me earlier you langer").
I keep it going to the finish line and am happy with my last mile - I hit the clock in 18.42 - 7 seconds faster that last week....
Looks like a slow Mile 2 really cost me - I gotta push harder on this mile next time and then try to hang on for Mile 3.
Happy enough as its a hilly 5k and these races should bring me on a bit.
Tuesday, August 3
Carrigtwohill 5k Race 28th July 2010
I took my place on the line at this 5k not sure what to expect.
My last 5k was back in Feb/March but I was determined to "have a go" at
setting a fast time. I calculated that 3 miles @ 5.40 or 5/45 pace would get me to my target of sub 18 for a 5k. Wishful thinking..
I took a warm up lap of about 2 miles and was doing a slow jog - i did`nt feel like I was full of energy but after a few strides I was feeling good to go. We took off fast and I went out fairly hard as we met a small hill and then levelled out a bit. A few passed me and I let them go as I felt like I was racing well hard enough. A few more turns and I hit the 1 mile marker in 5.44.
We then ran up a sharp but short hill and then a slight downhill section.
I was`nt feeling great and I realised this would be hard work.
Another 1 or 2 passed me and I joined a guy from Cork Tri Club who was pacing similar to me. A few more ups and downs and we hit the 2 mile mark 12.00. oh oh - that was a slow mile ! I am doing all I can to sustain the pace so I decide to sit it out and try to gain a few places in a fast finish.
About half a mile to go we get passed bu a guy sprinting by as if the line is just around the corner - my goal is now to beat the Cork Tri Guy to the finish and we both increase the pace a bit. I had forgotten how painful the 5k can be..I know from my warm up that the finish line is about 300 metres away so I kick for home hoping I can maintain it ..my buddy goes with me but I hold him off and I am gaining on the dude that passed me with 1/2 mile to go. The line comes in time for him and I am glad to see it too.
Finish time 18.49 - not too bad for a hilly course I suppose..but a long way from 18.00.
My last 5k was back in Feb/March but I was determined to "have a go" at
setting a fast time. I calculated that 3 miles @ 5.40 or 5/45 pace would get me to my target of sub 18 for a 5k. Wishful thinking..
I took a warm up lap of about 2 miles and was doing a slow jog - i did`nt feel like I was full of energy but after a few strides I was feeling good to go. We took off fast and I went out fairly hard as we met a small hill and then levelled out a bit. A few passed me and I let them go as I felt like I was racing well hard enough. A few more turns and I hit the 1 mile marker in 5.44.
We then ran up a sharp but short hill and then a slight downhill section.
I was`nt feeling great and I realised this would be hard work.
Another 1 or 2 passed me and I joined a guy from Cork Tri Club who was pacing similar to me. A few more ups and downs and we hit the 2 mile mark 12.00. oh oh - that was a slow mile ! I am doing all I can to sustain the pace so I decide to sit it out and try to gain a few places in a fast finish.
About half a mile to go we get passed bu a guy sprinting by as if the line is just around the corner - my goal is now to beat the Cork Tri Guy to the finish and we both increase the pace a bit. I had forgotten how painful the 5k can be..I know from my warm up that the finish line is about 300 metres away so I kick for home hoping I can maintain it ..my buddy goes with me but I hold him off and I am gaining on the dude that passed me with 1/2 mile to go. The line comes in time for him and I am glad to see it too.
Finish time 18.49 - not too bad for a hilly course I suppose..but a long way from 18.00.
Thursday, July 22
Training Update
I have been doing fairly easy training for the past 4 weeks and I have not
really tested myself apart from a few hilly tempo runs around Rochestown and Raffeen.
We started building on our site near Clonakilty 4 weeks ago so we have been busy sorting out paperwork mostly (we appointed a contractor so,apart from several decisions we must make along the way it should be fairly stress free)
I seem to have a bit more speed and I feel strong running uphill which is probably a gain from my marathon training.
I ventured down to Clonakilty a few weeks ago and entered a 10k in Ballinascarthy (Fri 2nd July) - a nearby village which does`nt hold fond memories for me..
(This was the dreadful venue we were dragged off to as kids for Irish Dancing classes) It was interesting being back in Bal during festival week - the Hurdy Gurdys/Merries seemed not to have changed in 20 years!
The race was a very hilly 10 k and I took off with the club runners and settled into about 6.20 mile pace. I was passed by a few and I passed one or 2 but I did`nt feel fantastic so , if truth be told I did`nt kill myself. Without a watch I decided that I should target 40 mins and I would hold my race position which was,I guessed in the top 10.
I pushed on and felt a bit better as the race went on. My parents made the 3 mile trip from home and it was nice to see them at the finish. The locals gave us a great reception - fair play.
I crossed the line in 8th position - time 40.49-not too bad on my "comeback" race on a very hilly circuit.
We were then off to the fantastic new GAA Grounds in Clonakilty for a 50th Birthday Party where I ate a huge plate of BBQ and washed it down with several pints of Carlsberg - Great recovery fuel!
Since Ballinascarthy I have been ticking over in the training - I will
start doing a bit more soon as I want to race some 5k and 10k races before the summer is out.
Nothing like the buzz (and pain) you get from racing..
I have been playing a fair bit of golf and progress is good here too - golf handicap is down to 13.
My real target for the next few weeks is to hit a new PB in 5k and 5 mile races.
really tested myself apart from a few hilly tempo runs around Rochestown and Raffeen.
We started building on our site near Clonakilty 4 weeks ago so we have been busy sorting out paperwork mostly (we appointed a contractor so,apart from several decisions we must make along the way it should be fairly stress free)
I seem to have a bit more speed and I feel strong running uphill which is probably a gain from my marathon training.
I ventured down to Clonakilty a few weeks ago and entered a 10k in Ballinascarthy (Fri 2nd July) - a nearby village which does`nt hold fond memories for me..
(This was the dreadful venue we were dragged off to as kids for Irish Dancing classes) It was interesting being back in Bal during festival week - the Hurdy Gurdys/Merries seemed not to have changed in 20 years!
The race was a very hilly 10 k and I took off with the club runners and settled into about 6.20 mile pace. I was passed by a few and I passed one or 2 but I did`nt feel fantastic so , if truth be told I did`nt kill myself. Without a watch I decided that I should target 40 mins and I would hold my race position which was,I guessed in the top 10.
I pushed on and felt a bit better as the race went on. My parents made the 3 mile trip from home and it was nice to see them at the finish. The locals gave us a great reception - fair play.
I crossed the line in 8th position - time 40.49-not too bad on my "comeback" race on a very hilly circuit.
We were then off to the fantastic new GAA Grounds in Clonakilty for a 50th Birthday Party where I ate a huge plate of BBQ and washed it down with several pints of Carlsberg - Great recovery fuel!
Since Ballinascarthy I have been ticking over in the training - I will
start doing a bit more soon as I want to race some 5k and 10k races before the summer is out.
Nothing like the buzz (and pain) you get from racing..
I have been playing a fair bit of golf and progress is good here too - golf handicap is down to 13.
My real target for the next few weeks is to hit a new PB in 5k and 5 mile races.
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