Thursday, March 12, 2009
32.13
They said it couldn't be done, that a man would lose consciousness at that speed. But there it was on the photo-finish, or at least on my €20 digital watch, 59 sec inside my record set only last week. Strangely I felt a bit sluggish so maybe there's better yet to come. Mind, I was lucky with the pedestrian lights at the bottom of Lombard Street.
Tuesday, March 10, 2009
Throws - early doors
Standard four miles before breakfast - that's the plan this week with a 10-miler on Sunday maybe. Then an easy week before I head to Conn for the Half on the following Sunday. What with other things I haven't really focused on the race yet.
This evening at Irishtown there was a great attendance by the juniors, with an obvious buzz hanging over from the weekend. At least one young lady was rumoured to have slept with her medal still around her neck!
And if I thought I had an easy option with a small handful of shot putters that was out the window as another gaggle was sent over to the circle. And a great time we all had as the young athletes got to grips with shot. Tonight I did something for the first time ever. Instead of going from standing throw into the fairly complicated 'glide' I decided to experiment with the 'shift' - a halfway house much beloved by PE teachers. It actually went quite well and it's something that I'll persist with.
And with Liverpool kicking off against Real Madrid, did I get any respite? Huh! Under duress I broke out the discuses (?discoi, discae) and managed to hoist a section of the throws cage netting into place. Within 15 minutes Sarah, Roisin, Alix and fellow coach Moya had performed (if not perfected) a standing throw, a South African drill and even a full turn.
And I still got the second half!
This evening at Irishtown there was a great attendance by the juniors, with an obvious buzz hanging over from the weekend. At least one young lady was rumoured to have slept with her medal still around her neck!
And if I thought I had an easy option with a small handful of shot putters that was out the window as another gaggle was sent over to the circle. And a great time we all had as the young athletes got to grips with shot. Tonight I did something for the first time ever. Instead of going from standing throw into the fairly complicated 'glide' I decided to experiment with the 'shift' - a halfway house much beloved by PE teachers. It actually went quite well and it's something that I'll persist with.
And with Liverpool kicking off against Real Madrid, did I get any respite? Huh! Under duress I broke out the discuses (?discoi, discae) and managed to hoist a section of the throws cage netting into place. Within 15 minutes Sarah, Roisin, Alix and fellow coach Moya had performed (if not perfected) a standing throw, a South African drill and even a full turn.
And I still got the second half!
Sunday, March 8, 2009
Dublin Juvenile Indoor Track & Field Championships
Well, the Indoor Championships were - to my surprise, held pretty much indoors! Other than the middle-distance events and the relays the training centre under the main stand at Santry managed to accommodate all of the events.
Just as well. Even Nanook of the North would have balked at competing in the cutting, icy winds which prevailed today (Sunday).
And the white-and-red of Crusaders AC was prominent all weekend. I've no idea when the famous singlet was last on view at these championships and the young athletes did the club proud. There were many good performances, happy smiling faces and a nice collection of medals that we didn't really expect.
But back to yesterday (Saturday) morning and an 'It could only happen in Ireland' moment. At our National Athletics Centre the scheduled start of proceedings was delayed by a double booking - by the Irish bobsleigh squad no less! But whereas elsewhere officials and coaches would have been giving out and throwing shapes, here there was just a shrug of the shoulders and things got under way as soon as they could.
Saturday was sprints and hurdles. And outside was middle-distance, from 500m to 800m dependant on age. And with the clash of events inside and out things went rather askew. The U10 girls were lined up for their 500m for example, then it was decided to run the U11 500m first. The new girls were then stood on the line in the cold for a full ten minutes before being hauled off again. Not good enough.
Then, what I believe was a serious error. The splitting of large middle-distance races into semi-finals, with the final run no more than an hour later. Wherever the AAI rule book is (no one seems to know) it surely has more sense than to allow this.
That said, the officials of the Dublin Athletics Board are to be congratulated. They conducted a busy two days very professionally. And I know from experience how difficult it is to run a track & field meeting. The main officials were at once knowledgable, firm in their application of the rules but sympathetic to the young athletes, many of whom were naturally very nervous.
But one final gripe. One of our young Crusaders was slung out on Saturday for not wearing a club singlet. Today (Sunday) she didn't turn up for her events. Is this the way to keep young people in athletics? (On the other hand I witnessed a similar incident where an athlete was given the opportunity to quickly borrow a teammates's singlet).
Sunday saw the long, jump, high jump and even shot putt all accommodated inside. With all the athletes, officials and spectators it was all fairly cramped but everything swung along pretty well. Participating clubs are expected to provide a certain number of officials - I put my hand up for shot. I therefore spent a number of hours measuring mainly mediocre throws, but in these championships there's happily no limit on who can compete. The implement weights are lighter for each age group than in the UK. I was interested to hear that this was a deliberate move in Ireland which has had the desired effect of getting more youngsters throwing. If so then that was an excellent move. Now all that is needed is to get these young athletes some basic coaching!
I'll post a link to the results in due course. But a few highlights included (to the best of my memory)
Just as well. Even Nanook of the North would have balked at competing in the cutting, icy winds which prevailed today (Sunday).
And the white-and-red of Crusaders AC was prominent all weekend. I've no idea when the famous singlet was last on view at these championships and the young athletes did the club proud. There were many good performances, happy smiling faces and a nice collection of medals that we didn't really expect.
But back to yesterday (Saturday) morning and an 'It could only happen in Ireland' moment. At our National Athletics Centre the scheduled start of proceedings was delayed by a double booking - by the Irish bobsleigh squad no less! But whereas elsewhere officials and coaches would have been giving out and throwing shapes, here there was just a shrug of the shoulders and things got under way as soon as they could.
Saturday was sprints and hurdles. And outside was middle-distance, from 500m to 800m dependant on age. And with the clash of events inside and out things went rather askew. The U10 girls were lined up for their 500m for example, then it was decided to run the U11 500m first. The new girls were then stood on the line in the cold for a full ten minutes before being hauled off again. Not good enough.
Then, what I believe was a serious error. The splitting of large middle-distance races into semi-finals, with the final run no more than an hour later. Wherever the AAI rule book is (no one seems to know) it surely has more sense than to allow this.
That said, the officials of the Dublin Athletics Board are to be congratulated. They conducted a busy two days very professionally. And I know from experience how difficult it is to run a track & field meeting. The main officials were at once knowledgable, firm in their application of the rules but sympathetic to the young athletes, many of whom were naturally very nervous.
But one final gripe. One of our young Crusaders was slung out on Saturday for not wearing a club singlet. Today (Sunday) she didn't turn up for her events. Is this the way to keep young people in athletics? (On the other hand I witnessed a similar incident where an athlete was given the opportunity to quickly borrow a teammates's singlet).
Sunday saw the long, jump, high jump and even shot putt all accommodated inside. With all the athletes, officials and spectators it was all fairly cramped but everything swung along pretty well. Participating clubs are expected to provide a certain number of officials - I put my hand up for shot. I therefore spent a number of hours measuring mainly mediocre throws, but in these championships there's happily no limit on who can compete. The implement weights are lighter for each age group than in the UK. I was interested to hear that this was a deliberate move in Ireland which has had the desired effect of getting more youngsters throwing. If so then that was an excellent move. Now all that is needed is to get these young athletes some basic coaching!
I'll post a link to the results in due course. But a few highlights included (to the best of my memory)
- Clodagh Ferry, golds in U10 60m and long jump as well as a relay medal
- Grainne McGuill high-jumping 1.20m
- Matthew Behan, medalling in U14 hurdles and looking the part
- Emily Shiels, bronze in U12 long jump
- The boys' U11 relay team getting silver - I didn't even know we had a team!
- A great effort by the girls' U13 relay team in getting 4th
- James Woods hanging on to 3rd place for grim death in his 500m
- All three of our shot-putters - Alix Hughes, Olibhia Collins and Isabel O'Leary, medalling. I've never seen such happiness on anyone's face as on Isabel's as she accepted her gold medal
- On a rare foray outside for me I saw our girls U11 relay team leaping about, high-fiving, posing for photographs. They'd got THIRD place. And this sums up for me what a great, happy crowd of kids I'm lucky to be involved with.
Friday, March 6, 2009
Bright New Day
There was something very beautiful about this rough oul city this morning. I've been able to leave behind my reflective bib as dawn is now kissing the docklands as I set off. There's an attractive stillness in the half-light over Grand Canal Dock, Ringsend and Sean Moore Park. On the trip back upriver I see that the good ship Cill Airne, moored along the north quay, is once more open for business as a bar/restaurant. Good luck to them in the present climate.
And, though I've seen advertising signs for it, it's the very first time I've seen the Liffey Ferry in action this morning - a little covered-in vessel chugging its way over from Macken Street. Right by where the Samuel Beckett Bridge is being constructed. That'll be (I think) the 16th bridge over the Liffey from Heuston Station in the west of the city to the East Link. The ferry business is not one to be considering putting your redundancy money into right now.
And it's a truly lovely scene as I pass over the Sean O'Casey bridge back to my apartment. The rising sun is blazing low in the east off the Irish Sea straight downriver. Several photographers are trying to do the moment justice, with some fancy filters necessary I think. (The Roma beggar setting out his stall for the day of course welcomes any activity that might result in a few coins coming his way).
And at the end of it I've done my second week of 6 days consecutive running - unusual for me. I'm tired and now officially 'on taper' for the Connemara Half Marathon on 22 March.
And, though I've seen advertising signs for it, it's the very first time I've seen the Liffey Ferry in action this morning - a little covered-in vessel chugging its way over from Macken Street. Right by where the Samuel Beckett Bridge is being constructed. That'll be (I think) the 16th bridge over the Liffey from Heuston Station in the west of the city to the East Link. The ferry business is not one to be considering putting your redundancy money into right now.
And it's a truly lovely scene as I pass over the Sean O'Casey bridge back to my apartment. The rising sun is blazing low in the east off the Irish Sea straight downriver. Several photographers are trying to do the moment justice, with some fancy filters necessary I think. (The Roma beggar setting out his stall for the day of course welcomes any activity that might result in a few coins coming his way).
And at the end of it I've done my second week of 6 days consecutive running - unusual for me. I'm tired and now officially 'on taper' for the Connemara Half Marathon on 22 March.
Wednesday, March 4, 2009
Hot
In Dublin the temperature has suddenly plunged back to freezing point. But my running is hot as I knock another huge chunk off my best time for my regular four-miler - 34.22 to 33.12 I don't normally much bother with times on these shorter runs but I am discovering a competitive streak right now!
I've added a new blog link - Shore Turtle by Charles Mann in New Jersey. I've not had time to read it yet but it does contain the biggest list of running blogs you can imagine. Funny how this sport of running seems to generate so many blogs, all of which give a different perspective on things.
I've added a new blog link - Shore Turtle by Charles Mann in New Jersey. I've not had time to read it yet but it does contain the biggest list of running blogs you can imagine. Funny how this sport of running seems to generate so many blogs, all of which give a different perspective on things.
Sunday, March 1, 2009
Arthur Lydiard
Phedippidations 174 concentrated on the coaching of legendary New Zealander Arthur Lydiard - specifically a lecture given by him in Japan in 1990. My eyes generally glaze over when coaching theory becomes more complex, my lack of any background in the sciences letting me down badly. However, Steve presented extensive word-for-word extracts from the lecture and I found myself caught up in the great man's theories. Let's see if I got it right.
Lydiard lists the three essential elements of training for successful running as (1) aerobic work, (2) anaerobic work and (3) speed. The relationship between all three is all-important but not always well understood. He was one of the first to formulate the theories of periodisation.
First of all he asserts that aerobic capacity is theoretically infinite - i.e. the body's capacity to increase the efficiency of heart, lungs and the processing of oxygen around the system. The anaerobic capacity of the body is however limited. Therefore an athlete who trains predominantly anaerobically - e.g. with interval training, will inevitably soon reach the point where improvement will be difficult, if not impossible. Improvement will become possible if aerobic capacity is increased and therefore, as they are linked, anaerobic capacity will also improve and times will come down.
This is where Lydiard's theories were (and are) questioned. It just seems 'wrong' to send an athlete out to run easy for 160 miles per week when they should be suffering on the track. Lydiard insists the two must go hand in hand. He quotes the case of his athlete Murray Halberg who, with three laps of the 1960 Rome Olympics 5000m to go, put in a 60 sec lap to which his interval-trained rivals could not respond. This was (Lydiard claimed) because his man was used to running long and steady whilst his rivals' bodies were expecting a rest, as in interval training.
He also insists that speed must be a constant throughout the training period and should incorporate technical work and hill runs - the latter for leg strength (uphill) and leg speed and stride length (downhill). He was not an advocate of weight training.
Needless to say, this is not a recommendation of Lydiard-type training - I have not got the background to say that it is right or wrong. But it has enthused me to start looking a little deeper into the science of this running business.
Lydiard lists the three essential elements of training for successful running as (1) aerobic work, (2) anaerobic work and (3) speed. The relationship between all three is all-important but not always well understood. He was one of the first to formulate the theories of periodisation.
First of all he asserts that aerobic capacity is theoretically infinite - i.e. the body's capacity to increase the efficiency of heart, lungs and the processing of oxygen around the system. The anaerobic capacity of the body is however limited. Therefore an athlete who trains predominantly anaerobically - e.g. with interval training, will inevitably soon reach the point where improvement will be difficult, if not impossible. Improvement will become possible if aerobic capacity is increased and therefore, as they are linked, anaerobic capacity will also improve and times will come down.
This is where Lydiard's theories were (and are) questioned. It just seems 'wrong' to send an athlete out to run easy for 160 miles per week when they should be suffering on the track. Lydiard insists the two must go hand in hand. He quotes the case of his athlete Murray Halberg who, with three laps of the 1960 Rome Olympics 5000m to go, put in a 60 sec lap to which his interval-trained rivals could not respond. This was (Lydiard claimed) because his man was used to running long and steady whilst his rivals' bodies were expecting a rest, as in interval training.
He also insists that speed must be a constant throughout the training period and should incorporate technical work and hill runs - the latter for leg strength (uphill) and leg speed and stride length (downhill). He was not an advocate of weight training.
Needless to say, this is not a recommendation of Lydiard-type training - I have not got the background to say that it is right or wrong. But it has enthused me to start looking a little deeper into the science of this running business.
Foxy Foxy
A nice little jaunt up to Howth, a picture postcard fishing village at the northern extremity of the DART line. From the harbour it's about five miles clockwise around the peninsula, with the stretch from 0.4 to 1.7 miles a moderately difficult hill up to The Summit Inn. So I eased up that gently and down again, past what remains of Phil Lynott, to turn left at Sutton heading south for the city. Quite a stiffish breeze against though I try to keep the tempo up. It's a pleasant run indeed down along the Clontarf seafront with plenty of locals taking the air on this first day of March.
After a long right sweep it's a left along Alfie Byrne Road and into the badlands of the East Wall and Sherriff Street which skirt the working docks. Here even the police dogs go around in pairs and the Garda helicopter a few hundred feet up is a familiar sight. However the lions are still asleep and a slow, limping antelope can pass through unscathed. Onto the familiar last mile upriver along the north quays and - what's this? I'm high-fived by a young, pony-tailed, foxy fellow runner going in the opposite direction. A cool way to finish this morning's run. My mile splits were
11.50
10.49
8.50
9.07
9.06
9.35
9.28
9.11
9.11
9.32
9.40.
9.18
9.00
13.18 miles @9.35 m/m, total time 2.06. A reasonable rehearsal for Conn in three weeks time - though that race has three miles of serious uphill, against which I'll hopefully be running fresh after a taper. 32 miles on the week and I've been pleased with the quality of most of those miles.
After a long right sweep it's a left along Alfie Byrne Road and into the badlands of the East Wall and Sherriff Street which skirt the working docks. Here even the police dogs go around in pairs and the Garda helicopter a few hundred feet up is a familiar sight. However the lions are still asleep and a slow, limping antelope can pass through unscathed. Onto the familiar last mile upriver along the north quays and - what's this? I'm high-fived by a young, pony-tailed, foxy fellow runner going in the opposite direction. A cool way to finish this morning's run. My mile splits were
11.50
10.49
8.50
9.07
9.06
9.35
9.28
9.11
9.11
9.32
9.40.
9.18
9.00
13.18 miles @9.35 m/m, total time 2.06. A reasonable rehearsal for Conn in three weeks time - though that race has three miles of serious uphill, against which I'll hopefully be running fresh after a taper. 32 miles on the week and I've been pleased with the quality of most of those miles.
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