5k H/cap; Sunday 15th Feb.
Quick reminder that we will be holding a 5k H/cap on Sunday next at 10am in Shanganagh. Usual start point, close to railway bridge, all welcome.
Angela's Enniscorthy 10k Pb
2015 got off to a great racing start today with my first official race of the year at Enniscorthy 10K earlier today. The day dawned bright and mild and clear, perfect weather for a lovely drive and a run. I left home in good spirits, hoping for an easy 10K recovery run after my long-run on Friday (pre-dawn 26km out in the middle of nowhere, plenty of hills and great views). A few minutes out of Enniscorthy the sun disappeared anrd the temperature dropped right down to 3 degrees, mist thick and low on the ground. No matter, a run is a run and always great fun :-)
So quick dash up to the registration desk to pick up my number (and I got a hat - lovely memento for the day), then a nice easy warm-up run to the starting line.
As is my habit, I headed straight to the back of the starting crowd. Not the very last one to start, I was still in the last 10% to cross the starting line: less temptation to start out fast and run out of steam halfway. I tend to get lost in the moment and caught up in the vibe too easily, which doesn't do my race any favours. So forcing myself to start slow is my current strategy, and it has worked out very well for me so far. Today was no different.
Starting out at 5:45 per km pace, faster than I'd planned but I was feeling strong and the pace felt easy and maintainable, so I stuck to it. I had to consciously hold back more than once when my feet tried to nudge me down to 5:30 pace...
After the first 2 or 3km, I was nicely warmed up, and let my legs take a little more control and bring down my pace to 5:30. Which still felt fairly calm and relaxed and just right. The route was lovely, out on the country roads outside of the town. Fresh air, and not as cold as it had seemed at the start. At 5km there was a bit of a hill. Nothing crazy but enough to slow me down a little. I pushed a little here, not wanting to slow too much, and before I knew it the hill was over and I was cruising along again, trying to catch my breath after the burst of effort. Up to 7km there was another bump or two in the gradient, but nothing quite as steep as the first one. Easy cruising up and over: I was feeling surprisingly strong still!! And looking down at my Garmin, I was shocked at the pace I was hitting: 5:15, and below!!!
So, 7km done, 3 to go, and there has to be some downhill after all the climbing done so far, so why not keep going at that pace and see what I can do?? I had been planning on an easy 58 minute 10K, but now it was looking like 55 or 56. I'd managed to sneak in below 55min at the Tipp 10K last year, which I didn't think I'd do today, but might get close anyway. Good enough, considering I was aiming for 58...!
Somewhere before the 5km hill I'd passed a guy in a bright shirt, and he soon caught me again, and we ended up running most of the race together. Little bit of talking, lots of pace-pushing. I think we were both determined not to fall behind. Suited me fine, as this strategy was pulling my pace down to 5:00 and even dipping below at times. Completely unexpected and felt amazing to be moving so fast (for me this was way quicker than my standard 10K pace, even nudging below my standard 5K pace)!!! I was feeling strong and light on my feet and just loving the moment! 8km come and gone, and the pace still blazing! 9km, flying! By this point I was starting to feel the exertion catching up to me, but with less than a km to go I decided to give it all I had and push the last bit. I was no longer checking my pace at this point, but knew I was below 5:00min/km. My eyes were glued to the time: 49 minutes and less than half a mile to go!!! 50 minutes: 600m. 51: 400m... 52: 200m and I can see the finish line. My 10K PB dates back to September 2008: 53:06. I can beat it, but I have to move, move, move!!!!! 100m... 50m... And DONE!!!!!
Check my Garmin and I had to let out a yell: 52 minutes and 56 seconds!!!!! 10 whole seconds off my 6 1/2 year standing PB. And I was still feeling strong. Tired, very tired, but strong enough to use the distance back to my car as a cooldown jog. It felt wrong to walk after that.
After downloading my Garmin logs, I received another very pleasant and unexpected shock: my last 4 splits were at a pace that I'd never imagined possible, especially at the end of a 10K!!
I've enjoyed running since I first started back in 2006, but it's days like this that remind me how exceptional the sport can be - how entering my 9th year as a runner I'm still able to surprise myself and achieve new personal records, push myself beyond my perceived limits. This year is going to be a memorable year! Many more boundaries to push, limits to test, goals to achieve. Hello and welcome to 2015! Angela Ross Innes.
Bray Runners To The Fore At Enniscorthy 10k.
The Enniscorthy 10k took place on Sunday 8th Feb., it always attracts a large group of athletes from our club and Sli Cualann. We had 14 athletes take part, all of whom were well pleased with their mornings work. The Sli Cualann Senior Ladies took first place in the team event, a great achievement seeing the quality of the opposition. The team was Suzanne Foot, Helen Barry, Ashling Smith and Ashling Kirwan.
In the mens race Gary Condon finished 6th overall and 2nd O/40 in a time of 33.19. Neil Wiktorski, continued his return to racing after injury, and ran a fine 34.21, to finish 7th overall. Bill Stanley smashed his PB, running 38.03, a great performance over a very tough 10k. Another to smash his Pb was Colm O'Heigeartaigh in running 38.30. Interestingly both Colm and Bill each took 55 seconds off their previous best. Good to see James Nangle back racing again, he recorded a fine 40.01.
In the womens race Suzannne Foot finished 6th overall and 1st O/40, and led the Sli Cualann ladies team to victory. Suzanne ran 40.07 a mere second ahead and 1 place ahead of Helen Barry, 40.08, 2nd O/40 and also part of the Sli Cualann team. Ashling Smith finished 3rd O/40 and lady in an excellent 10k debut time of 42.13, Ashling was also part of the Sli Cualann ladies team.
Jean O'Kennedy, made her debut in Bray Runners colours, and was very impressive in recording 46.44 and 3rd O/50. There is no doubt that Jean will be challenging for top honours in her category as the season progresses.
Another Pb was recorded by Angela Ross Innes, she ran 53.06, good to see Angela back racing again after a very heavy racing schedule last season.
Andrea Murphy, 49.54, Emer Hynes, 50.26, Diana Doll, 50.30 and Sandra Brady were all very pleased with their Performances as they continue their preparations for Ballycotton.
These are all the weekend results we have to hand, please forward your results to www.brayrunners.com or text to 086 8855047
Full results from Enniscorthy can be found at http://www.redtagtiming.com/results/Enniscorthy10km_2015.pdf
News Update 1st/8th Feb
Congratulations to Charlotte Stevens who posted a new 10ml PB at the Bewleys Trim 10ml on Sunday last 1st Feb. Charlotte ran a very impressive 78.07 to finish 6th O/50. Next on the list for Charlotte is Ballycotton. Full results from Trim can be found at http://www.precisiontiming.net/result.aspx?v=2381
The Dungarvan 10ml was also held last Sunday. Joe Cawley finished 24th overall and 5th O/40, running a time of 57.21. Main targets for Joe are London Marathon and Ironman Copenhagen. Dominic Horan finished 6th O/45 in a fine time of 61.21 and Denis Patterson, returning from injury ran 83.30. Full results can be found at http://www.dungarvan10mile.org/results.shtml
We would like to thank all those who have paid their annual membership fees. Fees can be paid at Thursday training 12th Feb or in our clubhouse also on Thursday 12th between 8and 9pm.
We would also like to extend a warm welcome to some new members to our club. Jean O'Kennedy, Angela Groome and Jason Groome, have recently joined us, I am sure they will be a great asset to our club into the future.
Reminder; Club 5K H/cap on Sunday 15th FEB at 10am in Shanganagh. We would ask all our athletes to come along to either run or help out. This is an opportunity for all to meet up, discuss plan etc., and also to meet and greet our new members. We are also hoping to see as many juveniles as possible take part. Primarily this is a fun/social event. All Welcome.
Good luck to all those competing over the weekend.
CANCELLATIONS
Due to the adverse weather conditions this evenings Training Session, Fit4life Race and Athletics Wicklow AGM have all had to be cancelled.
5K H/CAP.
It is intended to hold a 5k H/cap on Sunday 15th Feb., at 10am, in Shanganagh. We would ask all athletes to come along, if at all possible, and take part or help out. An opportunity for all our athletes to meet up and also meet and greet some new athletes who have joined us this year. All welcome.
Reminder; Leinster 10ml Road C/ships take place on 6th April in Raheny. A number of athletes have indicated their intention to take part, as this is a very prestigious event, we would ask all athletes to consider taking part. All categories catered for.
