Training Log Archive: Joshosh

last one before heading for Italy to train and then race

Alone across the cliffs to Ballytrasna and back. Legs a bit heavy after yesterday but loosened towards the end of things

Warm up, drills etc

Nice to see everyone about again for the official start of summer with the season opening 5miler. All the good guys showed as well which meant there was pleanty of racing to be done over the hilly 5miles. The gun went and i left James, Michael and Alan head off the front while Sean and Alex tracked them a bit. I sat in behind John and Rory as i knew they would run a steady enough pace. Target was to get 26:40 (5:20mile) which would be a pb. PB stood at 27:07 in this race last year but that was hopefully going to fall. First mile went to plan and as we crested i bridged to Alex and Sean in front of him. Down the steep hill to mile 2 i opened the stride to turn on some hurt if i could. The leaders were away but the gap wasnt getting any bigger. Mile 2-3 i sat behind John just as i do in training with Tim and we began to suck air pretty heavily. Alex slipped off the pace after the 3 mile marker, only just and then Sean followed by me. John and Rory were too strong on the first pull in the 4th mile. Then on the "Beast of Ballyandreen" the legs went lactic and began to wobble so i kept chugging. Alex and Sean got back past me here but i kept working hard to consolidate my placing. The last mile is maybe 1km of downhill to the finish so i could open up here, caught Alex about 50m before the line but couldnt get Sean. Was out of breath and in a heap at the line, not a pretty sight at all.

Last year i ran 27:07 here like i said and that was good enough for 6th place overall with the winner doing just under 26minutes (Sean). This year it was 26:32 for me and 7th overall with the winner doing 25:20 (James). Not a bad start to the summer seeing as only out of exams which did take their toll on me somewhat, tired at the back end of them. Now for a week training in Italy.

The vdot value, which i dont really understand was 62.8 last year, this year it was 2 higher at 64.8. Anyone care to explain the science of this calculation and that??

- Mile Splits -
2014
1) 5:15
2) 5:08
3) 5:16
4) 6:02
5) 4:48

2013
1) 5:15
2) 5:13
3) 5:30
4) 6:15
5) 4:52

No splits slower than last year is a good thing. Need to master that 4th mile with the hills, if that was even a 5:40mile then its low 26minute range.

Results: https://sites.google.com/site/runninginireland/res...

Back up the road to the start to see Zac and Dad and grab my jacket. Zac had a stormer, i told him to aim for 45minutes, he had different plans and was 40:56 which is impressive in his first road race and first time trying to pace himself.

Out for a 15minute run the day before a race. i think its a good sign when your girlfriend is telling you, remember now its just 15minutes the day before the race and not to do any more.

The warm up loop, few laps on the grass followed by a jog on the track with lizzie at what she has now classed as "pregnant woman pace"

Supposed to be going with Kieran but he got held up in the lab so i had time for a short one before heading back to see my RDF family in barracks

Threw on pants and onto the bike to get up for 2000hrs

Back home via grub collection

Event: Munster League, Tramore Sand Dunes
 

Easy one across the cliffs with Zac