Nobody to blame but myself

Things had being going well, and as always something had to give. After an easy 65 minutes on Wednesday I was looking forward to testing myself on thursdays tempo run. Because of this I was perhaps a bit over exuberant over the first few miles. I was fairly tired during the last 3 miles but still managed to get under my target pace of 5.45. It was also a timely reminder of the need to pace myself so better happen in a tempo than with 15 laps to go in a track race! Did another easy 65minutes on friday before taking saturday off in preparation for the opening track race of the season Sunday - Leevale open Sports
Wednesday: 9miles @ 7.20 HR140
Thur: Warmup: 1.6 Tempo: 6 mile @5.44 HR 177(5.39/5.39/5.49/5.46/5.45/5.47) Cooldown:3miles
Fri: 9miles @ 7.22 HR 139
Total for week:55 miles

Driving out in the car on Sunday I was thinking to myself that there was absolutely no reason why I should n't be able to run 9.15 for the 3K race I had entered and I was pretty much right, I clocked it at 9.15 on the button while my official time said 9.16. Felt I ran pretty well. Due to the high number of entrants they split the race in two & I found myself in the 'loaded' heat. This was a good thing as I knew I'd be dragged along rather than having to set the pace. When the gun went the race went off very quickly & I found myself towards the back of the field after the first lap despite clocking 73 secs. Stayed in this position for another lap before gradually working my way through the field. Felt totally in control. I was going as hard as I could but was able to focus totally on what I was doing. Could see a guy I knew about 50metres in front of me with maybe 4 laps to go & just knew I would catch him. Got on his shoulder with about a lap and a half to go & was able to sprint away in the final 200m. Felt spent but not shattered at finished & looking at the Garmin I had negative splited for probably the first time in my life! Still only managed 12th place mind.
So onto my current crisis - it's 3 days untill the intervarsities 10k and my throat is killing me. And I know exactly why. Our race was delayed on Sunday so I warmed up and stayed in the same t-shirt for the hour or so we had to wait untill we were called to the start. This might be ok in July, but despite the nice weather it was a really stupid thing to do at the moment. Am spraying my throat with Difflam, so hopefully will be ok come friday. Did n't get out yesterday and don't think I'll get out today. Hopefully get to do something tomorrow though
Sun: Warmup: 3 Race: 3K 12th in 9.15 Warmdown: 5miles
Leevale Mens 3K heat 1

The Countdown is on

After having to rush away on Sunday, my warmdown basically consisting of running back to the car and no stretching, I was fairly stiff on Monday & an opportunity did n't present itself to get a recovery run in. Managed to get a session in yesterday and although my hamstrings were fairly tight during warmup it went well especially as I was doing them on my own. Conditions were perfect, even the slight breeze actually helped keep me cool. Managed 13x400 in 70-71secs and wasn't as knackered as last week but before getting too excited I checked my recovery times and they were averaging about 85secs compared with about 78secs last week. Did about 40mins cooldown to make up for missing monday so am pretty wrecked today. Will go for a dip now at the beach and a light run later. Tomorrows Tempo run is the last long workout before the intervarsities so I really hope it goes well!
Mon: Rest
Tues: Warmup:3.5miles 13x400 in 70-71sec with 85ish recovery Cooldown: 5miles

3rd is the new 8th (Hopefully)

What a week!! I love it when a plan comes together.
After saturdays recovery run I was buzzing Sunday. The sunshine certainly helped and I headed off on my longrun with Spring definitely in my step! Did a thoroughly enjoyable 90minutes and although my HR was high, felt grand. Followed this with an easyish run monday and back to the track on tuesday where I managed 12x400's in around 71-72. The last two were really tough and I can't ever remember being so shagged after the track!
Wednesday brought another easy run, as the college had organised a mile race for thursday evening. The race went ok. I went straight into second place from the start and tucked in behind the leader. We went through the 1st lap and a bit in 70seconds which was perfect. We then went through at 2.21 for the second and I was starting to suffer. At this point another lad came around me and the two of them started to get away. Didn't get my split next time around as I was too busy being in oxygen debt!! The two lads really raced the last lap so I just kept my head down and see what would happen. Crossed the line in 4.48 which is not too bad considering the session tuesday.
We headed to Lahinch on friday for a 'training' weekend with the college. As I was racing Sunday I was planning on some R+R. The weather was glorious so after an impromptu kickabout (amazingly noone got injured!) we headed to the beach for a very leisurely 5 miles, and followed this with a nice dip in the Atlantic Ocean. That night we went for one or two, but typical students ended up in a lock in at the local untill God only knows what time - not exactly ideal preparation of a 10K about 30hours later!!!
Took Saturday off understandably and was still a bit shook Sunday morning, although I did manage a good nights sleep. Felt a bit lethargic warming up but planned on going out easy so as not to die later on. My plan was to break 35minutes and hopefully then knock a minute off this on the track in two weeks time. As always as soon as the gun went the plan went out the window!! Found myself in a group of  4 chasing the leader. One of the guys in the group is the lad who I've been doing sessions so even though I know he's quicker I said I'd try and hang onto him as long as I could. After going through the first mile in 5.08 we dropped one of the lads so I thought brilliant, if I can hang on I'll get fourth. As the road started to rise my training buddy got a bit of a gap so there was two of us chasing in 3rd and 4th. As the course headed for its highest point my fellow chaser began to fade so I found myself on my own in 3rd. The course then went over a bridge and back in a long 3 mile straight all the way to the finish. I could see my mate ahead of me so I just concentrated on not letting him get too far away. I knew I wouldn't catch him but I was tiring and needed something to focus on so noone would catch me. On the way I broke my 5mile PB which was great! I had visions of being passed by 3 or 4 in the last mile and I would have been disgusted! With about half a mile to go I was seriously suffering, a friend who was spectating told me I was safe. This made it easier but I didn't slow down as I knew I was on for a good time. As the Clock came into view I sprinted as hard as I could and barely missed going sub 34 with an official time 34.03. Absolutely delighted, my best performance ever and second only to last years munster cross country in terms of satisfaction. Hopefully it's a sign of things to come...Splits were (5.08/5.32/5.34/5.37/5.31/5.33/1.05)
Sunday: 13miles @ 6.48 HR154
Mon:9miles @7.12 HR146
Tues: Warmup:1.3 +12x400 @ 71-73sec with 200recovery cooldown:5miles
Wed:6.4 @7.08
Thursday Warmup:4.75miles Race 1mile:3rd in 4.48 + 3x800's in 2.40/2.35/2.32 Cooldown:1.5
Friday:5.23miles @ 8.23 HR 132
Total for week: 55miles
Sunday: warmup:1.86miles 10K race: 3rd in 34.03 Cooldown:1mile

Upping the tempo

Wednesday & thursday consisted of two easy runs of 75mins and 60mins. Friday I finally got another Tempo run done. The sun was shining, the wind had died down and I was rearing to go! A friend of mine was to join me at the 3mile mark for his first ever tempo run so I was a little nervous as I find them much easier to do alone. Felt very relaxed for the first couple of miles, and even when things started to get tough around 3 miles it was still not too bad. My friend joining me did n't affect me at all but then again he was the one doing the in and out whenever a car came towards which at speed must have been a bit distracting. He left me again after two miles and I could hear his breathing was pretty laboured. Tempo's definitely take a bit of getting used to - which makes them so good I guess!
Splits were fairly even 5.55/5.56/5.52/5.49/5.57/5.50: pretty much the same pace as Ballycotton so happy enough for a 6 miler. After the Intervarsities will cut it back to 5 and hopefully can increase the pace considerably. HR was quite high but I'm putting this down to the heat and lack of sleep the previous night.
Was pretty tired today so just did 45minutes very easy on grass. Still a bit sore now, if I had the motivation I'd have an ice bath but I don't :)
Wed: 10miles @ 7.17 HR151
Thur: 8miles @7.29 HR154
Fri: Warmup:1.6 Tempo 6miles @ 5.54 HR177 Warmdown:3.4
Sat: 6miles @7.48 HR150
Total for week: 55miles