Training for Armagh

On 19th February, I took part in the Armagh International 5km Road Race for the 4th time. To say the 3 day trip was a good one is an understatement of the highest order. The race report will need to wait until I've returned to earth (yes, I still haven't). Suffice to say in this post, spot on preparation and being completely in the zone with no external matters of any kind on my mind paid a bigger dividend than I could have ever hoped for. Sometimes in the sport you get a day or night when absoloutely everything clicks. This was one.

 

What follows is more for the anoraks or anyone with insomnia since it is a detailed account of my training for the race with comments. I had a week of ticking over after the washout that was the Inter District Cross Country. I pick it up from there.

 

Week Commencing Sunday 18th January

 

Sunday: Longer run (Ardochrig/Windfarm), 13.5 miles approx. easy (1:28:00 approx).

Monday: Road, 15 mins (2 mins recovery), 5 x 1 min with 1 min recoveries, 10 mins (average 5:32/mile pace), 8 miles including warm up and warm down.

Tuesday: Club, 8 miles easy (52:00).

Wednesday: 12 x High Point hill reps, 7 miles including warm up and warm down.

Thursday: 7.25 miles easy (47:30).

Friday: Rest

Saturday: Road, 3 x 7 mins, 30 secs recoveries (average 5:25/mile pace), 8.4 miles including warm up and warm down.

 

Mileage: 52

 

Track closure due to ice and snow was the reason for the road session on Monday. I found I benefited from and enjoyed (honestly) road sessions with longer reps so started doing more of these. They were on an industrial estate loop which I thought would prepare me for the 4 and a bit laps of the Mall in Armagh. The hill reps are a staple favourite, run on a 600m grass circuit incorporating a steep hill I used to go sledging on. The circuits are run continuously so 12 High Point hill reps essentially means 12 x hilly 600m circuits with no recovery. I'm used to it! There are no cross country sessions due to my decision not to run the National Cross Country this year.

 

Week Commencing Sunday 25th January

 

Sunday: Longer run (Ardochrig/Windfarm), 20 mins easy then 5 1 2 4 1 2 4 5, all with 5 mins jog recoveries, 13 miles (1:22:51).

Monday: Track, 12 x 500m (1:27-1:29), 200m slow jog recoveries, 10.25 miles including warm up and warm down.

Tuesday: 8 miles easy (51:34).

Wednesday: 12 x High Point hill reps, 7.6 miles including warm up and warm down.

Thursday: Road, 3 x 7 mins, 30 secs recoveries (average 5:31/mile pace), 7.6 miles including warm up and warm down.

Friday: Rest

Saturday: 5.6 miles easy (36:32).

 

Mileage: 52

 

Similar pattern to the previous week with some strange numbered mileages to round up the week's total, e.g. I was on 46.4 miles by Saturday so needed 5.6 for a 52 mile week. Intervals during a long run is an idea taken from Charlie Spedding. The hill session was run in heavy snow and underfoot conditions for the road session were also tough.

 

Week Commencing Sunday 1st February

 

Sunday: Race- Renfrewshire 5 Mile Road Race, 5th in 24:44, PB, 7 miles including warm down.

Monday: 10.25 miles easy (1:05:54).

Tuesday: Club, 8 miles brisk (49:22).

Wednesday: 12 x High Point hill reps, 8.85 miles including warm up and warm down.

Thursday: 9.5 miles easy (1:01:46).

Friday: Rest

Saturday: Road, 3 x 10 mins, 30 secs recoveries (average 5:21/mile pace), 7.6 miles including warm up and warm down.

 

Mileage: 52

 

The OCD aspect of me was delighted with 3 consecutive weeks of the same mileage and very similar training. The 7.6 miles figure on Saturday is not an accident! I upped the ante with the road session which, in hindsight, washed me out for a few days. However, it was a confidence boost to be able to complete it.

 

Week Commencing Sunday 8th February

 

Sunday: Longer run (Ardochrig/Windfarm), 25 mins easy then 4 1 2 4 1 2, all with 5 mins jog recoveries, 13 miles (1:24:37).

Monday: Track, 5 sets of 500m, 300m (1:27-1:30 and 51-52 secs respectively), 200m slow jog recoveries, 9 miles including warm up and warm down.

Tuesday: Rest.

Wednesday: 1 mile easy, 2 miles hard (11:12), 1 mile easy (4 miles in 24:30) then 8 x High Point hill reps, 9 miles including warm down.

Thursday: 7.25 miles easy (48:00).

Friday: Road, 2 x 7 mins, 30 secs recoveries (average 5:19/mile pace), 5.85 miles including warm up and warm down.

Saturday: 6 miles easy (39:00).

 

Mileage: 50

 

Sunday's and Monday's training was completed feeling jaded, hence, Tuesday off. Wednesday's session was also taken from Spedding, the idea being to get used to running hard with tired legs, i.e. hill reps following a brisk 4 miles. I started tapering off towards the end of the week.

 

Week Commencing Sunday 15th February

 

Sunday: Longer run 10 mins easy then 4 1 2 4 1 2, all with 5 mins jog recoveries, 10 miles (1:00:15).

Monday: Track, 10 x 300m (51-52 secs), 100m slow jog recoveries, 5 miles including warm up and warm down.

Tuesday: 5 miles easy (32:16).

Wednesday: Rest.

Thursday: Race- Armagh International 5km Road Race, 40th in 14:39.94, PB, 6.1 miles including warm down.

Friday: 7 miles very easy (54:53)- post race and post party recovery.

Saturday: 3 miles easy (19:42)- a few laps of the Mall before breakfast and leaving the hotel.

 

Mileage: 36

 

If you've read this far, I salute you!

Annan for the Footie, 14th February 2015

My only love this Valentines Day was for my football team as I ventured south to the small borders town of Annan to see Queen's Park. My intention was to produce a match report provided we avoided defeat but sadly we failed in that respect, losing 2-0 to 2 sloppy goals in the second half. An opportunity missed since even a draw would have put us top of the table. I couldn't even soothe the pain with a pint since I was finishing a course of antibiotics having been bitten by a border collie on a recent training run.

 

Nevertheless, I thoroughly recommend a visit to Annan for the pubs if nothing else. If you don't go anywhere else, visit the Shed. Judging by this bustling Saturday afternoon scene on the High Street, the boozers are where most of the locals can be found.

 

 

 

 

The town's 2 screen cinema was also showing the new film Fifty Shades of Grey. This is a family blog so I'll leave it there on that subject....



Renfrewshire 5 Mile Road Race, 1st February 2015

I said after last year's Renfrewshire race that I would definitely be back. True to that statement, I embarked doon the watter again this year to Greenock as did 101 others, amongst them a number of returnees from a year ago. One of these was clubmate James Healy who made his Cambuslang debut at the 2014 edition of this race. Race day was also my Dad's birthday.

 

The weather was dry and not too blustery and I was hopeful recent training in testing, snowy conditions would reap some rewards and give me some hope of a good showing in Armagh. Embarking on the one and a half lap circuit of Battery Park, I tried to hold onto the coat tails of a group including Derek Hawkins and Luke Traynor as long as possible. By the time we came to the half lap, I was finding Derek's pace in particular a little too sharp but, while a gap started to be forged, I was working as hard as possible.

 

 

 

Above: the initial lap and a half of Battery Park, Stephen Trainer and others giving chase. Photo courtesy of Kenny Phillips.

 

The route then heads out the park, turning onto the promenade for a spell then back to Battery Park for another lap and a half. By the promenade, the first 6 had more or less split into pairs. Hawkins and Traynor lead the way. Craig Ruddy had overtaken me in the park and was running alongside Dougie Selman. I meanwhile was beside Stephen Trainer. As the race unfolded on the outward journey, Derek gradually moved away from Luke, Dougie forged a gap on Craig and I progressed only slightly ahead of Stephen. I felt I was running well but was also working very hard. By the turn, I had closed the gap on Craig.

 

While not galeforce, the return trip saw us encounter a stiff breeze. Being asthmatic, windy weather can adversely affect my breathing. Compounded with this is my tendency to lean forward when running into the wind. I endeavoured to reverse my natural instinct and also lengthen my stride. Craig was maintaining his lead on me but I also had a chasing pack to hold off. The boating club, where registration takes place, was a welcome sight because it meant leaving the promenade. The only incline to speak of was to be found here and I pushed hard off the top in an effort to maintain position.

 

The closing stages felt very long but I did enough to repeat last year's 5th place finish. The bonus however was a new personal best time of 24:44. I felt pleased at how I had competed in a good calibre race. The top 10 positions were:-

 

1. Derek Hawkins, 23:42

2. Luke Traynor, 24:06

3. Dougie Selman, 24:25

4. Craig Ruddy, 24:33

5. Stuart Gibson, 24:44

6. Stephen Trainer, 24:53

7. Neil Renault, 24:59

8. Calum McKenzie, 25:06

9. Paul Sorrie, 25:28

10. Mark Pollard, 26:04

 

Full race results are here.

 

A returning from injury Kara Tait won the women's race in 29:11 (a post race chat unveiled that Kara had hated the Inter District experience as much as me) ahead of the Renfrewshire championship winner Elspeth Curran. In a reversal of the Beith Harriers race result, James finished behind Kara on this occasion. He did however redeem himself after ill health affected his showing in the Scottish Masters Cross Country the day before.

 

After my warm down, which I timed to finish outside the boat club, my Dad and I enjoyed another excellent spread of food and hot drinks. On the return to EK, we were out for dinner and I allowed myself a beer.

 

This race is now a definite favourite. If I'm not there in 2016, I've had a mishap on route.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Renfrewshire Road Race Taster

A report on this race from 1st February will follow soon but, suffice to say, Greenock proved a happy hunting ground for me for a second consecutive year. The photo below shows the early stages with one or two notable participants in attendance. Photo courtesy of Kenny Phillips.