Friday, June 15, 2012

Updates, goals and racing

As a general rule I don't do regular "monthly updates" to this blog, it's more a case of when I have time and something (I think) people might just be interested in reading. Last month I ran around 158k, which is right where I want it for now. I didn't do much on the bike, so I'll have to change that as I'm meant to be doing the Meath Cycle Tour next month. There's three options, 50k, 100k or 160k. I'm nowhere near cycle-fit for 160k, and as I may have to cycle to and from the house to the start line in Trim I reckon the 50k option is better, as I'll have clocked up a total of around 90k for the day.
One of my goals for the year was to break my 5k PB of 23:24, which has stood for almost two years. I'm pretty sure I wasn't able to break it due to concentrating on longer distance running and endurance. Now that I'm working on middle distance races I've been able to break it twice this year, once in the Royal County 5k (22:17) and once two days ago in the Bohermeen 5k with 21:59
If you look closely, you can see it says 21:59:99, *just* under the 22mins :-)
So of course my next goal is to break 21mins...and then break 20mins. Even the thought of running an *average* 4:00 pace over 5k is making me nervous!
So my upcoming race schedule is like this:
Dunshaughlin 10k in just over a week (where I hope to beat my PB of 47:08), one week after that is the Pheonix Park 8k (aka Irish Runner 5 mile). I did it last year and got 39:20, so I'll aim to beat my time again. Then only four days later I have another 5k...the South O'Hanlon AC race. I did that one last year also and held back as I thought it would be hilly, and it wasn't. I ended up 9 sec slower than my PB. Lesson learnt!
I then have two and a half weeks before my next race, a 10k.
After the South O'Hanlon 5k all my races are 10k, 16k or half marathon, so I'm working on my training plan to increase distance and endurance, while still keeping up the speed work that has been working quite well for me so far. Of course I'm aiming to beat my PBs in all these distances... :-)
Another couple of items I've been working on: Firstly I'm running less, about half as much as I was per week compared to last summer, but I'm improving my middle distance running at the same time. It's not just less distance, I'm running around four days a week, whereas previously I would run five or six days a week. If I feel the need for a recovery day, I take it. I don't feel bad about it, recovery is more important than an under productive run or workout.
Secondly, I'm being a lot more careful and specific about my nutrition. I won't go into details here (I may post another time just on food), but I've been told that "60% of your training is about correct nutrition". I'm very much taking that on board. Not only for the days/weeks leading up to a race, but on a long term basis and also post-race. I reckon the post-race meal is almost as important (if not just as important) as the pre-race meal.
Anyway, I could go on and on, but for now I'll stop rambling!
Keep running,

No comments:

Post a Comment