December Update - I won the Lottery again

Even though I am doing very little training right now, I need to keep not of what is happening so when I look back next year, I can see what I was doing.

As per the title, I won the lottery, this time the Berlin marathon lottery. Hotel is already booked!
As I didn't get a place last year, I just bought all the options this year, logic being they might favour the higher revenue entrants. Whether that was a factor or not I will never know, but I was delighted with the place. I does put some shape on next year which is always a good thing, but it also puts some pressure on. Now that I have done the sub 3 in Dublin, it would be expected that Berlin should also be a sub 3. We will see.

As for training, pretty much not a lot right now. 2 to 3 runs per week, one long run of between 11 to 13 miles, slow pace. This week was a better week. Tuesday was 11 miles. Thursday, Friday and Saturday were all five miles. Mile 3 of the 5 mile sets was run at a tempo pace, which turned out to be 6:20 on all the 3 days. Today I went to the gym with the eldest, and as I have no hope of doing the weights session he does, I did a few light exercises, and a few miles treadmill.

My ankle was very sore after yesterday's run, to the point I had a bit of a limp in walking and trying to go up or down the stairs. I reckon it's due to going from 2 days running to 4, and it's a bit scary that my body reacted that way. The ankle was much better today on the treadmill so hopefully it was a passing thing.

The Christmas diet has started early, I have gained almost 7 pounds since Dublin. I will continue to eat what I want, which is lots of everything but mostly chocolate, biscuits and cake, and not feel guilty about it, and whatever weight I am on 2nd January, then so be it.
I have said many times before, I am a fat man in a thin body, but only because I run.

One Month on

So nothing in the way of an update for a month.

Normally in November, after the Dublin marathon, I tend to still run some fairly consistent mileage, albeit no neccisarly all that high. This time, I have been a little less focused.

The week after the marathon, my first run was an easy 6 miles on the Thursday, next run being an easy 10 miles on the Sunday. That was a good start, but it kind of fell away a bit then. I went to a speed session the next Tuesday, and we congratulated Gary on his win.

Since then nothing much really. A few easy runs is all. Last week, 26 miles, two easy 10 milers and a six mile, with a gym session and a swim thrown in. Having broken the three this year, I am not as I was other years, gunning for revenge and plotting the next opportunity for an attempt on the summit!

For 2018, I intend to take the 10 mile distance a bit more seriously. Until then, December will be as November, just getting out when the weather is good, enjoying the runs when able, and continuing most likely with the weight gains, as I do most Decembers. The wife says its nice to see some cheeks on the bones.

Having had some time to reflect on the sub 3 achievement, I am still quite proud of it, but once it has been achieved, I was left slightly wondering what the next obsession would be! Can I knock some further time off, and would that really matter, probably not. The training and effort required to lose two or three minutes, I'm not sure would be worthy of the gains, sub 3 is sub 3!

Anyway, the weather has gone cold, I'm busy at work, and Christmas is coming. Roll on 2018, and I have you in my sights mister hour!

DCM 2017

Everyone will have their own story of the Dublin Marathon 2017, some good, some maybe not so good.
The important thing that we all should remember, is how lucky each and every one of us were to be in the health to make it to the start line. I had promised myself a long time ago, no matter what the outcome of any race, I would not be disappointed as long as I kept that philosophy alive.

There is only one Dublin. No matter what other marathons are completed, Dublin will always be special. My training up to the race had been very start stop. I had some very good periods of progression, and the usual plateaus, where I felt I was going backwards. I went on holidays, I got sick, I had a very busy time at work, and I had a family, the same as every other year, and most other participants who run as a hobby.

Having run the Longford marathon two months ago, I had feared that I may have screwed up my chances of a good marathon at Dublin as it took me a longer time to recover than expected.
However, a reasonably good run at the Dublin half marathon, and a pretty solid 3/4 three weeks ago, and I was hopeful that I had some descent stamina built.

As I am sure many thousands of others were doing in the week before the event, I tapered, tried to carb load (I find Halloween brack is brilliant), and watched the weather with dread. Thankfully, on the day, the weather turned out to be pretty much perfect. Not too hot, not too cold, a light breeze, and while it was forecast to be slightly overcast, it turned out to be beautifully sunny.
As I like to be able to keep to my own schedule, I slightly anti-socially drove in on the morning with Brian, instead of getting the bus. I did miss the atmosphere of the bus though, the price to pay for the convenience of getting home slightly earlier at the end for the well earned hot bath.

Parking the car only a short walk from the start, we joined the enthusiastic crowds making their way to the baggage area, and the sense of excitement tinged with nervousness was palpable. There is no 'one size fits all' runner, we come in all shapes and sizes, and the old addage of never judge a book by its cover is certainly one which applies. When running a marathon, you will try anything which might ease your journey and help you that bit quicker towards the finish line, but it truly amazes me how many gels some people think they will need, most likely discarded somewhere as they fall out.

After losing Brian along the way to the start line, I dropped in my bag and made my way to the start for a little warmup, Nothing to much, just a few short strides to get the blood flowing and the heart rate slightly elevated, along with the last quick pee break. I tend not to drink very much on the morning of a race, other than a cup of tea and a few small sips of water. The hydration should be done over the three or four days previous.

I jumped in and positioned myself a few rows behind the 3 hour balloons. I saw a few friendly faces from the Balbriggan club, but couldn't spot any of my own club. The nervous and excited chatter between friends and acquaintances continued, and the one question I heard asked many times was, 'are you going for it?'. Never, was the 'it' articulated, as we all knew what 'it' was, and it was a question I heard repeated many times as far as 20 miles.

At the off, the usual congestion. I had read a tip to stay on the left side at the start, as the first turn is to the right, and that worked very well. Even at my relatively forward starting position, I was still amazed at the runners who were clearly running for a slower time, had started so far forward, and only served to slow the first mile down as we tried to pass. So even though the first mile was very stop start, the watched beeped at 6:53, perfect, 1 second slow.

Mile 2 was about trying to settle in and get the legs warming up properly, but the usual problem of getting dragged along by the exuberance of those around me meant a faster mile 2 at 6:40.
 The 3 hour balloons were slipping away nicely, my plan did not see me running in a large group, fighting for water at the aid stations, My training is usually pretty solitary, and I am just fine with that.
Mile 3 6:56, better, taking back some of the faster mile, very important not to go out too hard!
Mile 4 6:43, doh! A flatter section and I was getting carried away again.
Mile 5 6:50, some water and a gel taken on board. Very important to drink at every station to avoid the cramps and dehydration I had experienced in the past.
Going through the phoenix park, it was really great to see some cheering cub members, it really gave me a lift, and can be better than any sports gel!

Mile 6 6:48, steady enough, going through the 10k mark at 42:43, position 913. Mile 7, 6:59, that's ok, don't worry about a few slow miles this early on, its a long way! Keep drinking, keep steady, stay focused. Mile 8, 6:40, a downhill section, just let the legs turn over slightly faster, don't push the pace. Alot of runners passed me here, and I thought, so what?, I am running my own race. I could still see the sub 3 balloons ahead of me, though quite a bit now.

Mile 9, 6:44. I was getting a bit worried here, the pace was very comfortable, and I knew this would be the danger zone, I needed to keep things under control. Mile 10, 6:47, mile 11, 6:59. That was again a slow mile, but there was probably the steepest section of the race at this point, and I just let myself flow up the hill, not pushing the pace, keeping the head held up and the breathing steady. Plenty of water, and another gel, starting to take on the sports drink now too, although they tried to give me cups, I just grabbed the bottle anyway and carried it for a while as I drank, the only way I knew I would get enough into me.
 Mile 12, 6:43, a bit fast, but back on a flatter section of road with some great crowd support which really helps you along.

Mile 13, 6:48, and going through the half way mark in 1:30:05, position 893. That is a pretty good indication of how the marathon goes, I only passed 20 people in 10k, and all around me, still the talk of whether we were on for 'it'. The halfway point is always the first stock take for me. Comfortable or no? Today, reasonably comfortable, no great signs of trouble.. yet! The aim was for a slightly negative split, and I couldn't get much more accurate than that.

Mile 14, 6:59. That did throw me a bit. Was that a harder mile, was I starting to fade? The first doubts creep in, take a gel, keep drinking, keep running, shake it off, head up, concentrate on the breathing.
Mile 15, 6:47, better, but did I push that too hard?, am I going to regret that! Keep running, keep breathing, head up!
Mile 16, 6:43, okay, that was fast, but felt comfortable, the doubts start to ease, the rhythm is good, only 10 miles left. The talk of 'it' is less.
Mile 17, 6:42. Danger zone, running too fast, if I don't get back under control I will blow up!
Brian is in front of me. Wait! What!

Mile 18, 6:42, still fast, but comfortable. Comfortable be damned, I will be walking at 21 miles at this pace. Going through 30k 2:07:34, position 680, passed 213 runners. I start to come across the walkers now, where I have been many times, the first casualties of the war with the pace and distance, the distance winning.
Mile 19, 6:43, oh well, I guess I will just go with it! It is not as easy as it sounds just to slow down. The body has a rhythm, the stride is what it is, to slow would be to try and disrupt that, and at this point, anything that disrupts anything will be detrimental to my health!

Mile 20, 6:40. Now I am in the real danger zone. This is where I have  blown up on many a marathon, hit the wall, fallen apart, crashed and burned, whatever the term, I have walked quite a few marathons from this point, but today I was still running, and at 6:40. But for how long? It could all come to a sudden grinding halt very quickly. Stock take at 20. Comfortable or no. Well, no. Can you be comfortable at 20 miles? The best I could say was that I was still running, and running well.
A 43 minute 10k would get me home, focus on that.

Mile 21, 6:44, water, gel, breath, run.
Mile 22, 6:57. Okay, steady, that hill appeared they call heartbreak. It's not so much heartbreak, I call it the 'quite annoying' hill, as I would much rather it was not there. But it is, and to be fair, there is quite a nice downhill stretch immediately after.
Mile 23, 6:43. The downhill, and the support, again, a great lift from some clubmates, I even managed a smile and a bit more than a wave. It was like taking two gels at that point, and I knew I was on the finishing straight. 3 miles. Break it down, I can run three miles any day, thats all I need, three miles, keep running.

Mile 24, 6:39. The fastest mile of the race, the adrenaline pumping through my body was pushing me along, the finish within reach, and surely I could allow myself to push harder now, and I became even more nervous. What if I collapsed at the last mile? How slow could I run and still make 'it'? Two 7:30's would do it? No! Push, run, breath, repeat!

Mile 25, 6:40. Almost there! The crowds are cheering the atmosphere electric. Keep the head up, keep running. I want to stop! I feel as if I have made it, finished now, where's that fecking line, jesus these miles must be measured wrong, they are definitely longer than the other ones. No more water, no more gels, just me and the last mile. I catch the three hour pacers, and pass them, my heart racing, surely now! Surely I won't fall apart now, but I might! Shit, steady, steady, don't screw this up now.
I don't think I have much say in it now, my body has had enough, it wants to get off this sadistic joyride, but the brain just won't let it yet!

Mile 26, 6:44, there it is, in sight, that big beautiful gantry, and even though I have no glasses on, I can still see it says 2:xx:xx. Run! Last .2, can't trust the garmin. I have absolutely nothing left. No sprint, just keeping the same steady pace that I have done for the last 26 miles, over the line for a finish time of 2:58:54, position 462, arms raised up, running under that finish line with the clock showing a time I honestly never believed it would as I ran under it.

Like so many others on the day, each with their own personal victories, I felt a sense of pride to have finished in a 'good' time, and relief that I had achieved what it has taken me 11 attempts to do!
I had done 'it', the sub 3.

Then I was shattered! The emotions came, and I felt a little teary as I often do, and a great sense of gratitude to life for allowing me be here on such a beautiful autumnal day, collecting my medal, and meeting my friend afterwards. Off I went to change, and a nice cup of tea in some great company as we exchanged stories of our adventures on the streets of Dublin.

I felt a little awkward with the congratulations of my sub 3, although I was very grateful and humbled, but in the same vein as I will never be too disappointed with a 'bad' race time, I can't be  overly proud of a good one either. It's all relative, and both within our club, and for thousands of others, there were some great victories. A massive congratulations to Danny on his sub 3 also, and to Karen for her national medal, and to Ciaran and others on completing their first marathon.

The legs were not too stiff today, as long as I kept moving. I mowed the grass, and as tempted as I was, while I went for a walk, there was no running! I will definitely loose at least one, and probably two toenails, but 'its' worth it!

Now what?

Updates

So it's a long time since I posted, for various reasons, but if I want to have any record of what training I have done this year I figure I need to put it down.

After the long 20 miler in the previous post, training didn't really get any more consistent. I was still finding the long stuff challenging, so I decided to try and step back a bit to hopefully progress.

I concentrated on trying to get some faster miles done, weekly mileage for the next week was only 40, but there were some quality sessions. The long run the following Sunday was only 12 miles, but ran at 6:45 pace. I also did 6 days of running subsequently. Some old reliable tempo's were reintroduced, starting with 5 miles at 6:30, then 6 at 6:30.

I started to get a head cold, and it progressed slightly to my chest. Never the less, I ran the Dublin race series half marathon. Enough has been said about the organisation of the event, and although the first half of the course was 'challenging', I managed a 1:25:09. This did surprise me somewhat, as I had started out very conservatively, and found I had lots left over the last few miles, the last mile being a 6:11!

Immeadiately after the race, the chest infection took hold in earnest, and I spent two days in bed. So back to a tentative running schedule, not really getting any high mileage weeks in. My speed sessions consist of 4x2 miles, at 6:20 pace, 3 minute intervals. These are good workouts I find.

I ran the Irish 3/4 marathon on Sunday. Again I went out conservatively, planning a 7:00 minute mile pace, and ended up finishing in 2:15 for a 6:52 average. This was faster, but felt like a natural pace, so I just went with it. Surprisingly, yesterday there was very little tiredness evident, but I just did an easy 5 miles to recover.

A speed session today with the club, which I haven't done in a very long time. A mile warmup , then 7x800 at 5k pace. I did feel the effort on the last 800, but overall a very solid session, with 4 easy miles to finish.

If I can get some good quality sessions in over the next two weeks, I might have a shot at a descent marathon at Dublin. Gary's plan as always a bit unconventional when it comes to the concept of a taper, with 60 miles each week for the next two weeks.

Holiday to 20

It turns out I didn't do very much running on holiday.

I just can't spend very long jogging on the spot, that, and the lack of air conditioning in the gym meant I got fed up by Wednesday. I didn't run Thursday as we went ashore to Cannes, which is very pretty, but there is a reason only wealthy people can afford to live there.

On Friday I utilised the running deck, and did a full 6 miles.

Saturday, we travelled back, and with a very early start, again no run.
On Sunday, I figured I'd test out the endurance with a planned 20 mile run.
Up to now, I had been running my long runs around about 15 to 20 seconds slower than planned pace, but today, concious that it had only been exactly two weeks to the day since Longford marathon, I decided a slower, run to feel, pace might be more appropriate, cover the distance, not worry about the time.
Sunday was a very blustery day, but I was well motivated for the run.
The standard long run route is an out and back, but of a west, then east, orientation. Given the strong winds, the first 10 would have been directly into it, and after a few miles, I changed course to get the effect as a crosswind. Without looking at the pace for pace, the first few miles were between 7:25 and 7:10. Just water and 3 gels, one every five miles for nutrition.
Things were going quite well up to 12 miles. The effort was ok, but after that, my knees really started to give me some pain. This was quite surprising, as I don't usually get a physical pain running, normally it's the wall, which is physiological. I pushed on, the pace dropped a little, most miles around 7:25 to 7:35 now. But things didn't really get any worse and quickly enough I was 18 miles. I knew the last two would be tough, and while not easy, I got through them and did the full 20 with an average of 7:28, 2:31 hours, which is probably one of the longest training runs,min terms of time on the legs, that I have every done.

Monday, rest day, and while stiff, I seriously contemplated a run to recover, but decided against.

Today, I had planned to try a 10 mile tempo. However, a short notice change at work meant I needed to go in earlier, so I had to cut the planned run very short. From the off, it was evident that the 10 miler would have been wishful thinking. The legs were very unsteady starting off, and only gained some comfort after two easy miles. I upped the pace in mile 3 to 6:18, but eased back then for only a four mile run.

I need to get some pace back, tempo's are required. However, starting back at college next week, I know the sub 3 is now gone. I intend to just try and keep some fitness to go out and enjoy the run at Dublin. There will be other years.

Update, and Longford Marathon

Not much training updates in the last few weeks, and this one comes from a sunny destination on a cruise ship in the Mediterranean.

After the last post, the following week was reasonable.
50 miles in total, which was a bit disappointing, but a good effort long run that week saw an 18 mile run, 7:05 average, with the last few miles at sub 3 pace.

The following week was taper week, and that was a bit of a disaster. It was so much of a taper, as a full stop, ally getting one 6 mile run in.

No matter, I headed off to Lonford on Sunday morning to line up for the marathon distance.
I wasn't really sure what the object of the exercise was, but it seemed like a good idea to sign up at the time, just in case I couldn't do Dublin.

 It was a good morning, no wind, but very humid, with temperatures forecast to 21 degrees.
Very convenient parking, almost right at the start/finish line. Collected the number, toilet break, warmed up. Longford is definitely the smallest marathon I have attended, with the field for the full only just short of 200 runners.
As I set off with the 3 hour pacers, I set a target of 20 miles with them, and ease back then if I felt overly taxed, and keep going for maybe a sub 3:10.
The pace at the off was very comfortable, there were two pacers, and a group of about 8 of us after 9 miles or so.
The first challenge was hydration. It was cups. I don't do cups. Trying to get sufficient liquid down from a cup while running at pace is difficult at best. Thankfully, after 9 miles, bottles of water replaced the cups. Unfortunately, sports drinks were also served in cups, and when I say sports drinks, the 'brand' was not identified, it being poured from 5 litre drums.
I was not convinced the sports drink provided the required contents, maybe I was too reliant on my own particular source of lucozade sport.

Passing through half way in exactly 1:29:45, and the usual half way assessment I believed I was m pretty good shape. The pace still felt easy, my breathing was good, and I was pretty confident that I could make the 20 miles, if maybe not the full way.
14,15,16,17, all passed comfortably, with a 6:40 at mile 16.
Then the problems began. The course is very flat, with only really one frag at 17, and even then it is not too bad. However, just before that, you come through a village, over a narrow bridge, and as the road is not closed to cars, we had to negotiate cars and pedestrians, and navigate through the village. Our group at this point was only four, one of whom would be the eventual female winner, and one pacer, with one other runner. The other 3 hour pacer had been dropped at about 15 miles.

After the hill, and hitting 18 miles, I was still there, but now struggling. The wall approached.
I tried to stick with the lead lady, and when I looked around, we had pulled away from the three hour pacer. I was in no shape for that sort of pace, and very shortly after started suffering badly.
I managed to hang on to finish the 18 miles at 6:54, and after that, bid farewell to the lone pacer and fellow runner, and dropped back.
Surprisingly, I didn't drift too far back for the next mile, but after that, the walking came.
Suffice to say, I walked a fair bit over the next few miles. The only positive thing about a small marathon, is that if you do hit the wall and start walking, there are not a lot of runners passing you by. I was passed by second and eventually third lady, the 3 hour pacers who had fallen off earlier (he eventually finishing 3:08) and about 3 other runners.

One i got sufficient water and 'sports drink' into me, the glycogen levels restored somewhat, and I managed a slow jog for the last two miles, finishing 3:16:08.

A lovely shower and Jacuzzi afterwards at the hotel which was exactly at the finish line, and I was back in my car for the solo drive home.

Monday, the legs felt extraordinarily good for having run a full marathon the day before, with only small soreness. Tuesday I felt like a run, but didn't, not wanting to risk injury. By Wednesday , all,trace of the marathon seemed to be gone from the legs, and a small easy 5 miles revealed that was not exactly the case, as while the legs were not sore, the effort was high.

Thursday, 6 miles easy  pace again. Friday, 7 miles at 6:50 pace all the way felt pretty good.
Saturday I headed off on holidays, and there is a great gym on board which so far has been well utilised.

So, a good test of what needs to be done over the next 8 weeks. While disappointed to hit the wall, there is time to find that 7 miles of pace yet.

Strength Building

Thankfully the sore quads disappeared, the two consecutive rest days did the trick.

Tuesday I did a mini speed session. Two miles warmup, and then 4x1 mile on the track. 5:50, 5:56, 5:55, 5:58. All under 6 minute miles, but didn't feel as comfortable as they would have a few weeks ago. Two miles home for 8.

Wednesday, 8 miles easy, which turned out to be 7:10, and not pushing hard so happy with that.

Thursday tempo run. One mile warmup at 7:20, then into a 10 mile tempo session. As recently, I set the watch to 6:35 pace. The first few miles were honest enough, all at 6:32, 6:31 pace. And thankfully that continued. As I approached what I thought was 8 miles, I was getting pretty tired, but was reasonably pleased, and confident of finishing the last two miles strongly. The watch beeped, and turns out I had only 7 miles done at tempo pace. I did utter a few expletives! The last mile was pushing it, 10k effort, but I finished in 64:45 for the 10 miles, and another easy mile home for 12.

8 easy on Friday, which were actually easy, 7:30 pace average, but while I kept the pace easy, there was no soreness or obvious fatigue at the previous day's efforts.

Saturday was intended to be an easy 6 miles, but circumstances meant no run.

Sunday was a nice morning, and out I went for a planned 18 miles.
Plan was 10 @ 7:15, 4 @ 7:10, and last 4 @ 7:05.
It didn't really work out that way though. The wind was on my back on the out segment of the first 9 miles, and I just ran to a semi easy feel, which saw the first 9 miles at 7:06 average.
When I turned into wind, I realised why they had felt so easy. However, I had to adjust the plane, as there was no point in running the same pace all the way. So I kept the next 5 miles at the same pace, but because I was into a headwind, the effort has harder. The last 4 I decided to pick things up a bit to test myself. Mile 15, 7:01, 16, 6:51, 17, 6:53, 18, 6:58.

Finished well, and happy with the pace only a few days after the 10 mile tempo.

As always, Monday was a rest day, but looking back, I should have done an 8 mile easy run. My legs actually showed little sign of the previous day's run, and as it turns out, I didn't get out Tuesday, so that was two days with no run. The plus side of that, is that I believe I was a lot stronger in the legs after two days break last week, so maybe that will stand to me this week also.

I do however, feel exceedingly overweight today having not run for two whole days!

Two Halfs don't make a Whole

Continuing in the disjointed training pattern this week.

Long run Monday. 20 miles at 7:07. Avg.

Tuesday, rest day.

Wednesday, 10 miles. I had some serious soreness in my quads after Monday's long run. While I was delighted with the run, and how it had gone, I did push the pace faster than I had intended, and now I was paying the price. The 10 miles were easy, at 7:25 average

Thursday, again, I was still quite sore, so 8 miles, again at an easy pace, trying to give the legs a chance to heal, but they were still very sore.

Friday, although I was still sore, I knew I needed some kind of a quality session for the week.
Plan was 1 warmup, then 13 at 6:35. It was ambitious , and the first easy mile I was still feeling quite sore in my quads, but I decided to give it a go. I often find that the fast twitch muscles required for the harder pace runs will feel entirely different than the feel of a pace maybe a minute slower.
And so it proved to be the case. While the harder pace felt easier, the soreness was still evident, albeit a lot less. I dropped into a nice 6:30 pace after the first two were a bit fast at 6:23, 6:26.
Up to 8 miles I was going really well. At that point, the pain in the quads was getting more pronounced again, and the legs began to protest loudly. At 10 miles at the 6:30 pace I gave up. The last two miles were 8:05 to home in a babystep shuffle, and quite a lot of discomfort, to finish a 13 mile session.

Saturday, surprisingly, there was actually little sign of the previous day's effort, in that while the legs were still sore, they were no more so than they had been setting off yesterday.
My intention was for 8-10 easy miles. I set out to just run to feel, with the hope of a 7:20 - 7:30 pace, and I was able to achieve that quite easily. Again, I was sore, but running. As I approached 10 miles, I decided to extend it a bit, testing my stamina after the previous day's tempo.
All went well to 13 miles, then I started to get into difficulty. The legs, again, very tired, and my energy was sapped. I pushed on home with 15 miles at 7:21 average.

The difficulty with this is, that I am afraid I am telling my body that I am fine to half way, but then it can quit. I have been here before with half marathon training, thinking two consecutive 10k's will produce a good half. They don't, you just fade at about 11 miles.

I knew I needed to give my quads time to heal, so I binned Sunday and Monday's run.minhavent had two days off for a while. I have a lot of time pressures this week with family life and work, it will likely be shorter, harder sessions until the weekend.
Hopefully the quads will have recovered when I head out tomorrow, otherwise, it's damage limitation.

Out of Sync

The week started of well enough.

Tuesday was a 10 mile session. 1 mile warmup, then into 9 at a snappy pace. Not quite tempo, but all around he 6:40 mark.

Wednesday was 8 miles easy.
Thursday again, no speed session, but another tempo session of sorts but only 8 miles, a bit faster this time at 6:35 average.

Friday I ran at work. This was unusual for me, as I was doing my office day from our HQ building, which is fully equipped with some really swanky shower facilities.
I started off at an easy enough 7:30 pace, but found myself settling in at around 7:05. I pushed the last two under 7:00, and did exactly 10 miles, with a 7:13 average.

Saturday was 8 miles again, fairly easy, in between the heavy rain showers.
That gave me 44 miles for the 5 days. I was 'on call' on Sunday, which required me to be available to take phone calls at short notice throughout the day to trouble shoot any company problems which might arise. This meant a long run was not feasible, so I decided to defer it until Monday, and just took a rest day.

It was a long time where I had gone for a long run without having done a run the day before, and the legs felt really fresh heading out. The plan was for 20 miles, and the pace should have been 7:20, with the last 10 at 7:15. I have been considering the pace calculator prediction times, based on recent run times. They consistently put me well under 3 hours for a marathon distance, although I have learned to be sceptical of such predictions.
However, if I was to train towards a sub 3 or better, I decided to test the waters a bit with regards to pace. I set out at 7:10 pace, and to see how it would develope.

The first 10 were very comfortable, as they might be, on a long run, the first 10 are just travelling and that's where the real work starts. I was using just water and some gels for the later stage.
By 13, the pace was still flowing really well, and I felt I could go much faster, conciously holding back. At 15 miles, a natural flow produced a 6:51 mile. However, that's where I suffered a bit of a set back.

I had placed my water bottle by a gate, and as I was running a four mile loop, I would get some on each lap. At mile 16, the water was gone. So from just after 12 miles, I had no drink.
Whether it was real, or perceived, I began to really fixate on being very thirsty.
There was no big drop in performance however, although I was gasping. It started to rain and I was thankful for it for a change!

Finishing back at the house on 19:78 miles, I was so thirsty I couldn't be bothered rounding off the mile, and I drank water and a sports drink by the plenty when I got n the door. This brought me around quite quickly, and I was sure if I had some fluids along the way as planned, it would have felt easy over the last few miles. In the end, it was 7:07 average for the distance, and I was pleased with that. Even in training for Dublin last year, I would never have hit that pace over that distance. It actually felt easier to run faster. I think it might have something to do with stride length , and how long the foot is in contact with the road.

I was toying with an easy 8 miles today, but my quads were a bit sore, so I thought a rest and recovery day after the hard workout would be more appropriate , and so I did a light strength session instead. This does kind of put me out of sync though when considering weekly mileage, and I would consider tomorrow my start day, and Sunday my finish day, so not too sure whether to count the miles as for last week which would give me 64, or into this week.
It's not really important I suppose, the session is what's important, and how I recovery and progress from it.

Fingal 10k 2017

Luckily this weeks mini taper coincided with some fairly poor weather, and it was fortunate that I didn't have to drag myself out into the rain.

Monday was rest day. Tuesday was a nice day, so the planned 8 was stretched out to 10 miles.
It felt pretty easy, but the pace was fairly slow compared to the tempo Tuesday's, coming in at 7:25 average, with a 6:33 mile in there also.

Wednesday I'd didn't run, the weather was awful, so I used it as part of my taper.
On Wednesday evening however, I was full of the energy which would usually have been expended on my run, so I decided to do a strength and conditioning session, which I would normally do at least twice a week. This week however, I decided to add some squats. The first few sets went well, so I added some preacher squats too, and kept going until I could 'feel the burn'.

Thursday, the legs felt very tired for some reason. I headed out for a planned 6 mile, and chose a fairly hilly route which I would not normally take, but I figured as the distance was small, it would be not too taxing.

Friday my legs were physically sore. I struggled to get off the chair, walking the first few steps was stiff each time, and I started to get really worried. I had obviously thrown too much unfamiliar movements at the legs, and the soreness was the result.
In an effort to free things out, I did an easy 8 miles on Friday, and it did help somewhat.

Saturday was no run. I had planned a short fast 4 miles, but decided against as the legs were still a bit tender, but improved.

Sunday morning of the race was good, a little drizzle which cleared up nicely. Getting there in plenty of time for a 15 minute warmup, and saying hello to a few familiar faces. The legs were still a bit heavy, but I was confident the taper would show once we got going.

Lining up near the start, amongst some familiar faces, I felt I placed just right. At the off, the pace was where I wanted, not passing too many, and only being passed by a few.
Mile 1, 5:51. First half of the mile is a slight incline, and the second half back down again, so fairly neutral, and the pace felt OK. It was slightly harder, the planned was 6:00, but I wanted to try and bank a few seconds on the downhill.
Mile 2, 5:50, still on a ever so slight downhill gradient, still banking a few seconds, although I knew I was going a bit harder than ideal, and I was hoping not to pay too dearly later!
Mile 3, 6:07. Probably the second steepest part of the course, and a concious decision to slow and not push too hard up so as to conserve a bit of energy. Passing a few runners now, but still passed by some also.
Mile 4, 6:03. A better section. Still slightly off the pace, i had settled in with a small group, obviously running to a 6:00 pace.
Mile 5, 5:55. I knew the finish was gettin close, so I decided to push on a bit. The legs still felt very strong, but the breathing was suffering, and I felt less comfortable than I did at Dunsaughlin. The toughest climb was yet to come and I wondered if I had enough for it.
Mile 6, 6:15. Now that looks bad, like I faded, but I didn't. I was running really well, when I got a very bad stitch. It was so sharp, I nearly stopped, and it slowed me right back. I pushed through, knowing I could suffer the last half mile, and hoping a sub 40 was still a possibility. Thankfully, I started to recover after about 1 minute, and I was able to pick up the pace again, but the damage was done. The last .2 was at 5:34 pace, which shows I managed a bit of a pick up.
37:12 chip time, 5 seconds slower than Dunsaughlin , and were it not for the stitch, I would be confident I could have a new PB, and maybe even under the 37:00, but no point in maybes!

A few years ago, I got a stitch at this race also, and I was trying to figure out why.
My thoughts are, that at about 8k, there is a big fireman so hose spraying water over the runners, which is very cold. It is very difficult to avoid it as it stretches all the way across the road. I got the full force, and the jolt of the cold soaking is quite shocking. I believe that the jolt and sudden coldness upset the breathing rythmn just enough to cause the stitch. I may be way off, but it's all I could think of.

After the race, a quick drive home, I headed out for 10 easy miles. They felt good, with some flowing along at 7:10 pace, but some obviously a bit tougher. 7:26 average for the 10, which gave 17 or so for the day and 41 for the week.

Higher mileage and some longer tempos on the horizon.

In need of a break

It has been very solid training since Dunsaughlin 10k, but I need a break!

My body is telling me this. While I have managed to keep the miles up this week, it has been very tough going.

Monday rest as normal.
Tuesday tempo. My old garmin decided to act up again, and went from a full battery to empty overnight while switched off. So, for the first time in a long time, I ran to feel with no watch on.
I knew my distance. One mile easy pace, felt like the normal 7:30ish, and then I picked up the pace. I was concious I still had Sunday's 18 miles in the legs, and the first two miles were hard enough going, I reckon around 6:45 pace, but then I freed up nicely. I can only guess at the pace, but it felt around a 6:20 effort, which was pushing, but not overly difficult. I sustained that to home with 9 miles in total.

Wednesday morning out before work, 8 easy miles.

Thursday speed session. I was concious that I slightly over cooked last weeks session, so I decided to temper this one slightly. 2 mile warm-up, 6:48 average, OK, so the temper not starting too well!
After a few strides around one loop of the track, I set of on a 1 mile rep, which surprisingly came in at 5:35. That was quite a shock. It was pretty much the fastest 1 mile I had ever run, and I wasn't at max effort running it.

Net was 2x2 mile reps, first interval 2 minutes, second 3 minutes.
First set of two miles, consistent 5:50, 5:51.
Second set 5:56, 5:59. I was cooked after the second set. A one mile rep is fine, the two mile sets are much harder. Two easy miles for home with 9 for the session.

Friday was 8 miles easy. The first 6 went ok, the last two were a real struggle. The humidity was very high, and being up for work at 4:15am didn't help.

Saturday 8 miles easy, again, not so easy. I knew after that run that I was pushing myself to beyond comfortable. I had done 60 miles over 6 days, one day rest, and heading towards another 60 miles, with some very hard sessions in there. Great training, but pushing my limits. I was dreading today's long run, which was to be 19 miles.

I had hoped to try and push today's long run out until the evening to give me a little more recovery time, but the family had plans for me, so a morning run it was.
It was already quite warm as I went out, and I had just received a delivery of gels, so I was going to introduce them this week. Cliff shot bloks are what I use. Up to this it had just been a water and cordial mix, two 250ml bottles.
I also changed the route today. After the first mile, I was doubtful if I would achieve the planned 19 miles, so I used my local one mile lap route, interspersed with a two mile lap. This allowed me to place the drinks bottles and not have to carry them ,which I hate doing. Also, one bottle was just water to wash down the gels.
As I mentioned, the first 3 miles were tough, and too fast. I settled after that, but to be honest never really found a comfortable zone. The gels didn't work very well for me, and I found each mile after taking one was very tough, but that should improve with exposure.
While it was tough, up to 18 miles went ok, with a 7:13 average, from a planned 7:20 pace, with the miles form 10 all negative splits, and mostly 7:10 or under. That was with the exception of mile 19, where the change in nutrition and hydration, not to motion it being mile 61 of the week, took its toll.
I was glad to be home !

So this coming week will be a bit of a taper week, which my body badly needs. I don't anticipate that I will equal the Dundaughlin time of 37:07, Fingal is a slightly tougher course.

We will see.

Two Weeks of Training

I didn't record last weeks training for various reasons, mostly I was always too tired at the end of the day to take the time out to write it down, however, on the whole, it has been a solid two weeks.

Last week, Monday as always was off.
Unfortunately , my old garmin310XT is well past its retirement age, and has been acting up quite badly recently. It won't catch a signal for minutes on end, or sometimes not past the boot page. The first mile is always a little short, or the pace too slow, so my exacts are difficult to remember.

Tuesday was the normal effort at a tempo session. One mile warmup, and a four mile rep at 6:14 average, with two miles easy to home.

Wednesday, 8 easy, Thursday speed session which was a two mile easy warmup, 4x1 mile at 5:56 to 5:58 pace, and 2 miles easy to home.
Friday was a shorter 6 miles easy, and Saturday I did my long run.
The long run was 17 miles, 7:13 average, and I felt particularly comfortable all the way, with a 1 minute negative split.
Sunday, an easy 8 miles.

I still took Monday of this week off, mainly due to an early start at work.
Tuesday was a bit of a struggle. Two miles warmup, with the intention of doing 3x2 at 6:05. After 2 sets I knew I didn't have another in me, and headed home for 8 miles. I am still feeling quite tired on the Tuesday runs, so from next week I am going to dial back the pace to try and increase the distance to see if it helps.

Wednesday, 8 easy.
Thursday speed. I was feeling really fresh on Thursday, and I had a definite spring in the stride as I did the two easy miles to the track. The plan was 5x1 mile at 6:05 with two minute recovery between reps. The first mile was a bit of a struggle to get warmed up, but still surprised to see 5:50.
Next mile felt easier, 5:51, mile 3 5:49, mile 4 5:51.  I was quite pleased, and still feeling good, so I decided to make the last set a two mile lap at 6:00 pace.
It went well again, although the last 800m was definitely a push, and the miles were exactly 5:59 and 6:00. Two easy miles to home with 10 for the session.

Friday I paid the price for the exuberance of Thursday, and as I headed out for a planned easy 8 my legs were like lead, and from the off, I struggled even with breathing the effort was so tough. My quads ached, and half way out I wondered if I would make it back again, with 7:52 for the average.

Saturday was still tough, although again 8 miles, 7:32 for the average, and I finished a bit fresher.

Today's run was planned 18. From the first few strides out the door, I was in serious doubt about the ability to cover the planned distance. My legs felt heavy, and I knew Thursday's super session was still there. I had images of the disastrous long run a number of weeks previous. The first 9 miles of the out and back were cautious, ran exactly on target of 7:20 per mile, with the stiff breeze in my face, and the out section a net uphill gradient. This meant the return would always be easier, which would hopefully aid the effort due the increasing miles. As planned, the return was much easier, running a negative split of 1:20, with a 7:15 average for exactly 18 miles.
The best thing about this run is, that now, 6 hours later, the legs feel fine, with little tiredness evident, and 60 miles exactly for the week.

There are a few races coming up over the next few weeks which I would loved to have run, such as the Mulligar 10, but unfortunately I will have to skip them. I can't afford to forsake the long run at this point with not that many weeks to go.

Dunsaughlin 10k 2017

Well I was starting to think I would never write the following words again, I got a new PB.
37:07 for 10k, and I was delighted.

Tuesday's workout was the final barometer of what the pace might be. One mile warmup, and then into a 5 mile tempo. As always, I set the watch at 6:20, but ran a hard pace which felt uncomfortable but doable. 6:14, 6:16, 6:10, 6:15, 6:17. Two easy miles to home. So it was looking like a 6:15 pace was the average, but I normally run a bit faster in an actual race, so I was still a bit undecided.

Wednesday 8 miles at an easy pace, 7:48. I didn't even look at the watch for the run, just ran to a nice easy feel.

Thursday is normally sped day, but I intended to do a small taper for Saturday's race, so I did a shortened version. 2 miles warmup to the track, and then 4x800. I set the watch for a 5:50 pace, which for the 800's should have been easy enough, but I ended up running a bit faster, 5:45, 5:42 per mile. Two easy miles for home was 6 miles only in total.

I had intended to do an easy 4 miles Friday, but didn't bother, just taking the day off.

Saturday evening was the race. A bit of a warmup, and I was really worried as the legs felt very heavy. I set the watch to 6:05, hoping that if I could maintain that pace, I would maybe beat my previous PB of 37:58. A really class field of athletes, and I was running this one for a time only.
At the off, I need not have worried about the heavy legs, they disappeared with the adrenaline rush.
5:50 first mile, not to worry, I always go out too hard, take it back on the next one. 5:55 mile two, better, but still fast, okay, I have banked some time, the danger is blowing up later, stop messing and slow it back. 6:01 mile 3, closer to the pace, still feeling pretty good, starting to pass one or two runners. 5:56 mile 4, only two miles left, and the effort was definitely harder, but my legs felt really strong. 6:07 mile 5, the hilliest section, working hard with the breathing, but still strong on the legs, passing quite a few runners on this mile. 5:54 mile 6, on the home stretch, leave nothing behind! Legs still strong, fitness suffering now, breathing hard, holding on for the last push. 1:25 for last .24, to the line, can't see a time, not above the gantry, it's to the side and someone is blocking it. No sprint from me, not unusual, just over the line. Delighted with the time, 3 slices of cake at the post race event.

Today was a planned 16 miles. As I had to go to work in the afternoon, I had to get out in the morning, which was just 12 hours after the race. The normal planned pace is 7:20, but I decided to run to feel, and not worry about the pace as the legs were bound to be tired. At 8 miles I was only 17 seconds off a 7:20 pace, so I decided to see if I could run a negative split, which I did, finishing with a 7:18 average for the 16 miles, and I was almost as happy with that run as I was for the PB.

SO only 45 miles for the week, but I think they were all quality sessions. Very happy with the new PB, although I would have been happier at 8 seconds faster!
Back to some higher mileage again next week.

El Sorchio!

After Monday's day off, I was looking forward to The usual Tuesday tempo, and hoping to put another solid week of training in.
As I headed out on Tuesday morning, Sunday's long run was still very much in the legs. They were heavy from the off, and I suppose the entire weeks high distance was there.
One mile warmup as usual, 7:20. The plan was for 6 miles at 6:20. As has been happening a lot lately, I struggled at the off with the pace, and mile 1, although 6:14, felt like a 5k effort, and mile two at 6:18 was the same, so I stopped. I was very disappointed, and to be honest I was just going to quit the session and go home. I decided to try and salvage some slow miles, and ran 1 mile at 7:13, which felt quite easy. That losened me up a bit, including my mood, so I decided to do another two mile set, 6:15, 6:17. Two miles to home at 7:30, and I at least salvaged an 8 mile session, with four hard miles.

Wednesday morning I got up before work and did 8 easy miles, 7:17 average. It seems that just below the 7:20 mile pace is where I am sitting comfortably.

Thursday was speed session, ran in the evening on the track. Two miles warmup to get there at 7:06 avg. The session was to be 8x800, with 90 second recovery between, at faster than 1 mile pace.
I was a bit nervous at how I would fare out with the harder pace. The mile splits, which comprised of two 800's were 5:34, 5:36, 5:32, 5:37. I was very happy with the session, I felt I could have easily done another few sets, well one anyway. Two miles to home at 7:17 avg.

Friday was 7 miles, after a very early start and a very long day, and my motivation to go out was low, but I felt good after it, 7:14 average, and not really pushing.

Saturday was a very easy 10 miles, for a change I was not running solo. I joined a group of three other runners and enjoyed the company. We went early enough, 10am, but even as we finished, temperatures were at 24 degrees, something us Irish are just not built for!

Today's run was to be 16. I was apprehensive about this one for a umber of reasons. Firstly, the 10 miles the day before, and secondly, 16 is the longest run I have done this year. Another scorching day did not help. The run went well, I chose a fairly undulating, but not hilly, route, on a good surface. I carried my bottle of drink, a water and cordial mix, something I hate doing because I think it does affect your form, and ultimately increase the required effort. I definitely felt the effort over the last two miles, again the 22 degrees didn't help, but I finished well enough. Target pace was a 7:20, and in the end it was 7:16 for 16.04 miles.

So again, 56 miles for this week, and very happy with the consistency. Obviously the Tuesday workout sessions might be coming just a bit too early after the long run on Sunday, so I might have to adjust that sequence, maybe look at doing the long run on Saturday instead.

Getting Back on Track

After the last few weeks ups and downs, I was determined to try to get some routine back in place this week.

Starting with Monday and out for an easy 10k. I normally record in miles, but the loop is exactly 6.21 miles. Obviously I could have done more, but the plan was set, and I wanted a quality session Tuesday on fresh legs.

Tuesday was a two mile warmup, at what should have been an easy pace,,but was 7 minutes miles exactly. Plan was 5x1 mile repeats, with two minute rest, at 6:00 minute mile pace, and I was even hoping I might be able to squeeze in a 6th. It was a breezy day, but the 1 mile loop is fairly sheltered.
5:57, 5:59, 5:58, 6:00, 5:57. Mile 1 was actually quite tough as I found it hard to get the rhythm right, being up 5 seconds and then dropping back etc, trying to get stride and breathing right. Mile two was easier, warmed up. Mile 3, warmed up, but not easier, definitely feeling the effort now. Mile 4 was tough work, and as I finished I put to bed any notion of a 6th mile. Mile 5 was flat out effort on the last half, but I was at least content that every mile came in under the target (just). 3 very easy mile to cool down to home gave me a good 10 miles for the session.

Up before work early on Wednesday and the 10k loop again. Easy pace effort, and while I noticed the previous day's efforts, it was very doable. For various family reasons I didn't run Thursday, and so I decided on a tempo run. One mile warmup, and then 6 at 6:25. I had considered 6:20 pace, but I wanted to pair it back a bit, making the effort reasonable, instead of pushing too hard and risking bad form running. Turns out I was conservative, 6:17 average for the 6 miles, again, the last mile being almost max effort, with the cooldown to home, 10 miles.

Saturday I was a bit unsure heading out how the legs would react to the previous day. They were certainly heavy, so the 9 miles were very easy pace, 7:49 average, with some over 8 minute pace, but overall finished feeling good.

Sunday long run. Again, a little uncertain of pace or distance starting out. There were some very heavy rain showers, and it was quite breezy again, so I decided to run an easy-ish effort, but trying to hover around the 7:30 mark. Distance, was minimum 13, hoping for 15. Once I got into the stride and warmup, the pace fell naturally somewhere around 7:10, but I knew that was too quick, and dialled it back conciously to 7:20 mark. The miles ticked by easy enough at the pace, up to around 9 miles. The effort was harder for mile 9 and 10, but then it was like breaking an imaginary leash, and the pace flowed again to 7:10, and I allowed it to, knowing I was close to home. Owing to the route, I finished content with 14 good miles, although soaked through.

Today Monday had been marked for the 10k loop, but life got in the way at short notice.

55 miles for the week overall, and back on track, and hopefully it can be sustained and improved.

Mixing it up with Triathletes

We have always been very lucky with the weather for our local Star Of the sea 5k race, and this year was no exception. It was a beautiful evening, with temperatures of 16 degrees.

The kids ran races also, and it is fair to say that the eldest would probably preferred not to have bothered, but got a medal for her efforts anyway, as everyone did.

The start line was a bit chaotic, and there were some top class runners present, probably due to the generous prise purse. I tried to be as close to the front as possible at the off, which happened a bit unexpectedly. Prior to the race, the intention had been to set the watch to a 5:45 pace, but during the warmup, the legs still felt very heavy, and I just knew in myself that my fitness and speed had slipped over the last few weeks, so I set it for 5:50. The first 1k was not too bad, still just a few eager runners to pass in order to settle in with the familiar faces. I found myself running pretty comfortably, and at 1 mile showed 5:48. I had broken away from a group and was gradually picking off a few, including the leading lady over the next mile. The race is certainly not easy, and in fact has a net uphill gradient, the finish line being at a substantially higher elevation than the start.

The only runner to pass me was Mick Traynor of Raheny shamrocks, whom I has just passed myself, but I could in no way be disappointed by that, the only reason I even was in the same area is that he is recovering from illness. No other runner passed me for the race. The final stretch of just over 1k is all uphill, and there were two runners just ahead of me whom I was sure I would catch on that hill, but I surprised myself, I a bad way, by not having the effort in the legs to overtake them, and in the run to the finish I was always behind them, finishing in 18:08. It was an all out effort at the end, but while three weeks ago I would have hoped to come in just under 18 minutes, and 20th overall, 5th M40, it was I could reasonably expect given the lack of mileage, and the silly decisions of the previous few days.

Wednesday was an 8 mile easy run at 7:20 average. Thursday I had no run, early start late finish, and it was raining outside. I just didn't have the will to go out and get soaked, so I allowed myself the luxury of just skipping the session.

Friday, I felt a lot better for the rest day. Two miles warmup, and a 4 mile run around the track, not exactly at tempo effort, but hard enough to be striding out, 6:07, 6:09, 6:14, 6:11. Two miles to cool down.

Saturday I flew to Slovakia to support Brian at a half ironman distance event, run by the challenge events group, at the Xbionic centre just outside Bratislava. The venue is truly amazing, a world class sports facility. Brian did very well, and the event left me slightly in awe of the athletes, all of whom had qualified through placing 5th or higher in their respective national championship race for the brand. We got to meet all the top world class athletes at the post event party, Brian was particularly happy with meeting double Olympic champion Alistair Brownlee. 

A very early flight home today, and after a few hours sleep, I managed to get out for 9 miles, in the rain. Despite the drenching, I enjoyed the run, and here is where the messing stops.

No scheduled trips to USA, UK, or anywhere else until September, so I have no excuses now to not get some solid training done over the next three months. I will have to pick any races I plan carefully, and I do not plan to do many. Next target is likely to be Dunsaughlin 10k, but I am afraid I might have left it a bit late to get into the shape I would like to be in for that race, we will have to see what I can achieve over the next week weeks.

Serious Errors in Judgement

After the good run on Tuesday, which was on relatively fresh legs, I was looking forward to a solid weeks training ahead, trying to make up for the lack of mileage in the previous week.

Unfortunately, an early start and an overnight out of the country meant no run Wednesday.

Thursday saw me back on n the Irish soil, and after another long day, I eventually got out for a run that evening. The weather was good, and I headed to the track for some harder running.
The usual two mile warmup, and then in to a planned 4x1 mile repeats session.
I wanted to test my 5k pace somewhat, and I also wanted to try and get out of my 1 mile comfort zone pace of 5:50, so I make a concious effort to push the pace on the repeats.
5:41, 5:42, 5:42. Fairly consistent, with the virtual partner on the watch set to 5:45, so all just slightly faster than target. However, the effort was telling, and I knew I needed to save something for the runs ahead in the week, so I split the last mile into 2x800, same pace, which ended up as a 5:36 for the combined mile distance. Two miles to home, and again, happy with the run.

Friday was a bright, but fresher day, and as I had only done two sessions for the week, I decided to do my long run Friday evening, another factor in this decision being that the weather forecast for Saturday was for heavy rain early on.
As I stood outside swinging my legs to get the blood flowing, as I do, they felt quite sore, particularly the quads, the effort of the previous evening very evident. I was not unduly concerned, it usually disappears after 4 or 5 miles. I set out at marathon training pace, 7:20 with 15 miles the target.
In the early miles, the soreness did not dissipate, and the internal soreness I have often experienced after a very hard session was there, but although Thursday's session was hard, I didn't consider it 'very' hard. I pushed on, the pace being really hard work,moping that I would soon find my rhythm. It was an out an back run, so every mile out, added one to the way home. Just after 6 miles, when I hit a particularly long drag uphill, I knew I was in trouble. I turned at that point, consoling myself somewhat that at least I would get 12 in. The next few miles got progressively harder to maintain the pace, and at 10 miles, as the watch beeped, I let it go and slowed to whatever pace I could manage.
That turned out to be just under 8 minute mile pace, but felt a lot slower, and the effort was like a tempo. I would have taken a lift home if I could have gotten one!
I felt physically sick after the run for about an hour, and I can't remember feeling like that after a run in a long time.

Saturday was definitely going to be a rest day, and I made my way to Slane to watch guns and roses play. I enjoyed the gig immensely, almost as good as the first one, although I didn't have to queue for 30 minutes to get a beer at the first one!
Second bad decision. As we had left it late to plan out escape from Slane, we ingeniously decided we would cycle home if all else failed. We stashed the bikes earlier in the day in a nearby field, and after the concert, we went and collected them. We got a lot of cheers from many bemused onlookers as we donned our hi-viz and headlights, and mounted our mountain bikes. The fact that we had enjoyed the services of the beer tent for the evening was irrelevant. Brian is a very accomplished cyclist, me not so. But it was only 15 miles home, sure we would be grand, in our best Irish optimism.
It took just over an hour to get home, and we actually made it back almost an hour before the local bus did (I know this as it emptied its passengers almost directly outside my front door at 2 am).

Sunday evening, I headed out for 8 easy miles, hoping to at least make 40 for the week, but very quickly I realised it was not to be. Whether it was still the Thursday/Friday runs, or the 15 mile cycle, my legs were like blocks of lead, and only struggled to push out 6 easy miles so as not to totally write off the day.

This evening, as I had a rare day off on a Monday, I again ventured out in the evening.
Two easy to start. Our club 5k is tomorrow, so I didn't want to do many miles, or anything particularly taxing, but I did want to asses the state of the legs, so I pushed out 1 hard mile on the track as a little tester. I set the watch for 6:00 pace, and was happy to see 5:53 at a reasonable effort pace, with a bit  left. The only worry was that the breathing was quite laboured. I only did 5 miles in total, I am hoping that the legs will have recovered sufficiently to put in a descent effort tomorrow night.

Holiday Taper

Off on some well earned holidays this week, which disrupted the training schedule.
I know the hard core runners don't allow such things get in the way of a disciplined approach, but for two reasons I did allow such a thing. 1. The family made me, and 2. The family made me!

Monday last was a rest day after Sunday's 15 miles.
Tuesday was again tempo Tuesday. Initially the plan was for 8 tempo, with some warm up and cool down miles, but a short notice work change put paid to that.
I got the 1 mile warmup done, and then was resigned to a six mile tempo. At the off, I struggled at the faster pace, which seems to be happening a lot at around the 6:20 pace. After mile 1, 6:17, I had the idea to make it two sets of three, but it occurred to me that I had been doing that a lot lately, and that was to the detriment of a consistent longer mileage effort, so I pushed on for a 4 mile block at exactly the 6:20 average. 2 minute break, and a 2 mile rep, 6:19 average, with two easy miles to home.

No run Wednesday as I had a work commitment which meant I was gone from early until late.

Thursday was to be a speed session. Two miles warmup, and 2x2 at 6:10 pace. This was a bit of a cop out really. It was not really a speed session, nor was it a tempo session, but somewhere in the middle. I consoled myself with the theory that it would hopefully help towards the problem with the longer tempos. 8 miles for the session.

Off on the holidays on Friday to a nice warm Spanish destination. No run, I dare not ask!

Saturday was a glorious day of 24 degrees, and I found an hour to escape for a run. I had forgotten my garmin, so I set off for 30 minutes out, and the reciprocal 30 minutes back, at an easy enough pace, which I figured would be 8 miles. Running in the heat was actually not a problem, although I did sweat more than usual and I could notice it later in my thirst levels.

No run Sunday, and I was forbidden on Monday when I mentioned it, too much to do apparently, and the whole 'can you not just take a break for a few days' bit.

Home today, and after some unpacking, I ventured out, the wife glad to get me out of the way (I think). Plan was 12 easy miles, to try and get some miles on the legs, not to mention start to burn some calories! Easy pace was around 7:30 to 7:40, but strangely, the legs felt very strong. He first few hilly miles, and I glided up with little notice, and had difficulty trying to slow down the leg spin on the way down. After 8 miles, with a 7:30 average showing, I decided to let the pace flow, and it went 7:09, 6:53, 6:45, with a concious pull back on mile 12 to 7:12. I was well impressed at how easy it felt. Thinking about it, I all but tapered as I would for a marathon over the last two weeks. A high 50 miles, followed by alternate days of fast running, and then none for two, put me in good shape.

Back to normal now, the only blip on this weeks horizon is a meeting with Axel, Slash and co at an intimate venue called Slane castle this Saturday. 15 miles planned before hand, Sunday might be dubious though.

I'm in the Money!

The plan for this week was a bit undecided, but I knew the minimum amount of miles acceptable, and I also knew what the key sessions should be.

Monday I took as my rest day, and going forward, that will be the plan, as I intend to do the bulk of the long mile sessions on Saturday and Sunday.

Tuesday was a really nice day, and I went out with a 9 mile tempo in mind, just like last week (which didn't happen). Turns out, it didn't happen this week either!
As I was setting out for my tempo loop course, I passed by the local track adjacent to the secondary school. The sports campus has now been separated from the school, and so I enquirys from a grounds man if I could use the track. Sure no bother he said, so I changed up to a speed session.

I did 1 5k run, with the pace set at 5:50 on the watch. I finished it easily enough, 18:04 on the watch. I was really pleased with that, given a previous PB of 17:59, but running on the track which is pancake flat and smooth is very different than running on the road.

3 minute rest, and off for another 5k, this time at 6:05 on the watch, and finishing in 19:02. Again, pleased with that. After that a few easy miles to make 10 for the session.

Wednesday I could feel the effort of the speed session in the legs. 8 easy miles, we're just that for pace, but not for effort. There was a kind of inner soreness, like after a marathon, and the 8 miles were hard won.

Thursday was another rest day, for two reasons. 1, work, 2, there was a local 6k on in Navan on Friday night, and I wanted to keep my options open. It was not certain right up until Friday evening whether or not I could run it, but it turned out I could, so I drove over.
It was a wet evening, but otherwise, good.  No wind, and a flat course. The start was heavily congested, and even tough I was only about four rows back, because it was a very wide line, when the gun went, I found myself having to try and get around a lot of overly enthusiastic runners who might have been more suited to a more conservative starting position.
I had the watch set to a 5:50 pace, and the first mile was 5:51, although it felt harder trying to negotiate the obstacle course of runners.
The pace felt comfortable, as well it might as I have been doing that pace so much. Mile 2 was a bit of a shock at 5:56. I hadn't realised I had slowed off the pace, however, it did strike me that the effort felt more like a 10k effort than a 6k effort. The upside was that I hoped it would stand to me in the closing stages.
Mile 3 was a battle, literally. I closed up behind a runner who appeared to be likely to be in my age category. As he glanced at me pulling along side, the same thought obviously struck him.
He 'sportingly' decided to make it difficult for me to pass by pulling out in front of me every time I tried. This got very frustrating, and energy sapping. Eventually, I had to push the effort harder, and I passed him. 5:56.
A nice finish on a track, to come in 22:16, 21st out of 804 runners, and fourth in category.

Fourth, again! Just like Boyne 10k two weeks ago. Well, turns out not. A nice surprise today to receive a nice cheque from Boyne 10k race for third place M40. Turns out some runner was counted in the incorrect category which bumped me up to third. I was well pleased with my winnings, only the second time ever to get some money back.

Saturday was a very hilly 12 mile run, which actually went very well. There was no tiredness in the legs noticeable from the 6k the previous evening, and the pace was an average of 7:30.

Today was to be a high mileage day, although the legs were very tired after the hills yesterday.
I set off with 15 miles planned, and a small bottle of water. As anticipated, the first few miles were tough, but on target of 7:20. As the legs warmed up, the pace flowed easier, and the pace quickened all by itself. The route was certainly not flat, with quite a few drags, but a good surface.
Up to 10 miles felt easy enough, but miles 11 to 15 were a harder effort, however I did finish the 15 at 7:13 average pace. So 50 miles exactly for the week, which was the minimum target.

Back to Bad Decisions

As I had tapered somewhat for the week of the Boyne 10k, I wanted to put in a high mileage week this week.

Normally after the hard sessions, of which Boyne most definitely was one, I would normally take the next day as a rest day. I have been finding that it works best for me that way, the easy recovery run concept does not work well in my particular case.
However, as Monday was a nice day, and I had a late start that morning at work, I ventured out.
The first few miles were tough, but as normal, after 4 miles I was warmed up and running pretty easily, so I extended the planned 6 miles to 9.

Tuesday is normally 'tempo Tuesday', and this week,min keeping with the higher mileage concept, the tempo section was to be 9 miles, undecided at the outset between 6:20 or 6:25 pace.
On the warmup mile, it was obvious it was going to be 6:25, I was really feeling the effort.
I set off at the 6:25 pace, and while mile 1 was 6:19, the effort felt like 6:00 minute pace, and I knew this would not be going to plan. Mile 2 6:21. There was no way I was going to push out 9 miles of this effort, so I adjusted the plan. 3x3 miles was the fallback, and so i finished the set on the next mile, with 6:21 average for the 3 miles.
3 minute rest, then off again. The first two miles actually felt good, and at 6:17 and 6:19 I was ahead, but mile 3 again was tough at 6:20 with a loss of form again starting to show itself towards the end of the rep. The object was to try to maintain form, so I broke the next three miles down further to a 1x2 mile, and just a 1 mile to finish. The two mile set went well, and the 1 mile I pushed hard, particularly towards the last 200m, with a 6:11 mile.
Well I was spent! Two miles home again were very hard to slog out, but with 12 miles for the session, it was a really good workout.

I did take Wednesday off!

Thursday is speed day. There is the club 5k coming along shortly, so two miles to warmup, and then 5x1k on the track, with a jog recovery for 200m between each k. The pace was supposed to be my planned 5k pace, but as I haven't run a 5k in a very long time, I set the watch to what I now consider a reasonable 1 mile effort at 5:50. Even tough I was running in kilometres, measured by track distance, the watch was still sounding out at each mile. 5:28, 5:36, 5:42. I finished the session with a 1 mile loop at 5:51, and two easy miles to home, for just under 9 miles in total.

So ordinarily, I would have taken Friday as a rest day after the speed session, but in order to build mileage, I ran Friday. 6 miles, and they felt really difficult. I struggled through every step, and I knew after two miles that it had been a mistake to go out, particularly as I had been up before 5 am to work that day.
Normally, Saturday has been a 9 or 12 mile very hilly run, but this Saturday, after the disastrous run the day before, I struggled with a 9 mile run on a flat course, again feeling very low on energy, and dragging myself around.
Sunday was not much better. I had planned for 13 miles at 7:20 pace. For some reason, my garmin decided not to co-operate, and try as I might, it would not lock on to a signal, so I just left it behind.
Again, I was feeling a bit drained of energy, so I just ran to fell at an easy pace, and I have no idea what it was. I do know I covered 12.5 miles, as it was a course I have run many times.

So in a way the objective was achieved. I did two pretty good sessions, but the weekend was a writeoff, and I did 58 miles or so, so again I achieved the high mileage objective. However, the Friday 6 miles was a mistake, and I will learn from it, and go back to what is working for me.

Boyne 10k 2017

I haven't run this race for the last two years, as I have been doing Spring marathons.
Also, it's the hardest 10k course I have ever run, the once I did do it.
The event never seems to be lucky with the weather, and this year was to be no exception.

It was a relatively low mileage week. Monday was rest day, Tuesday tempo.
Wednesday was a strange one. Some of the club members were going for an evening run, an easy pace on a hilly 5.6 mile loop. I was in two minds whether or not to join them, when I saw them running past my house. I laced up and tore after them, I caught them just after one mile (6:31).
The pace was as anticipated, very easy, and with a newer member along for the run, we had to stop at the top of the three hills to ensure we all made it to the finish together.
At the end of the 5.6 I didn't really feel like I had achieved all that much, so I did a second loop by myself, which made a nice workout at 11 miles.

Thursday I met up with David, a runner of significant ability from Clonliffe harriers. He promised he would take it easy, which didn't really happen. Two miles 'warmup' at 7:05, and then 2x2 miles. Planned pace an 'easy' 6:30. Mile 1 6:02, mile 2 6:08. Two minute recovery, mile 1 :6:08, mile 2, 6:01. Two easy miles home at 7:10. On the plus side, it was a good workout, and the theory is running with a runner of better ability will promote progression, but I think maybe the difference is too great, David never even broke a sweat!

Friday rest as was Saturday. This was probably a mistake, as the race didn't start until 3 pm Sunday, I really should have done an easy session on Friday.

The weather was forecast as windy and rain. It was windy, but the rain was not as heavy as expected, with just light rain. After a 10 minute warmup, I front filled to the start line with about 10 minutes to go. There were over 1600 runners registered, and in the end 1589 ran.
Looking around at the start, I was worried I was too far forward being in the third row, but I was beside some runners I knew who were of similar ability.
At the off, there was a bit of jostling, as the road narrowed during the first 500m. I had set the watch at 6:08. I figured I had run 6:05 in a training run, but this was a very hilly course, so I erred on the conservative side.
The first mile was straight into a climb, and although I was quite close to the front runners, the elite group soon broke away. The leading lady was also just ahead of me, a girl I recognise from a 5k race two years ago, who had beaten me soundly on that day.
5:52, 5:51, 6:02.
So the first three miles, although mostly uphill, were fast, too fast, and although I knew it, my brain was back in novice runner mode. 'Sure it will be grand, I feel good, I can keep this up'.
To be fair, it did feel quite comfortable. I was even holding back slightly on some of the flat and down sections of those miles, and my breathing was comfortable. Two runners passed me. I passed the leading lady, and she quickly passed me again. Shortly after, the second place lady passed me, and  soon after became the leading lady herself.
6:11.
I conciously pulled back on the fourth mile. There were some really nice flat sections here, and I knew I had gone out too fast, and while I was still feeling good, the hill was to come, and had a kept a 6 minute mile pace, I would fear for the result.
And so, the hill came. Well, I came to the hill I suppose!
I tried to even my breath, steady my stride, and began to push. I find on really steep hills, the important thing is not to let my head fall forward too much, as its a heavy weight, and will throw the centre of gravity off.
There has been a small group of four runners, including second lady, about 6 seconds ahead of me up to this point. As we climbed the hill, I passed them all. I then passed another two runners, so six passed in all. I could hear the efforts of others being redoubled as I passed, and I knew those hilly sessions were paying off.
As we approached the crest, there was one runner from Raheny shamrocks which I was catching, but as I came abeam him, he pushed on and I could not pass him, and would not for the rest of the race.
6:47.
I was now into negative territory on my virtual partner pace, but with a downhill section to go. I am not the greatest downhill runner, never quite being able to capitalise.
I lost one place on the downhill, but it was not any of the runners whom I passed on the hill, and ultimately, none of them would.
5:58.
No more hills, the downhill, but a flat action directly into the wind on this mile.
And just for good measure, a 200m hill to finish, around a corner to the line, 38:25, 19th place out of 1589, and 4th O40.

So not a PB, but happy with the result. Looking at some post race photos, my form did suffer badly on the last mile, however, it is still a work in progress.

Waiting for the Catch

After the good result at Clontarf, the next evening I headed out for an easy 6 to 8 miles, depending on how I felt. As it was Tuesday, I knew there would be a few club runners on the track, but it turns out Gary was there for a session, so I decided to join in at an easy pace towards the back.
Well that plan went out the window, and I ended up doing the full speed session.
1 x 2k @ 6:00 mile pace, 1 x 1 mile at 5:55, 1 x 1200m 2 seconds faster, 1 x 1k 2 seconds faster again, last rep 1 x 800m which due to a little completion ended up at 5:30 pace.
They all felt comfortable enough, except for the last 800, which was very tough, but then at that pace it would be. 8 miles for the session,mane to be honest, n the last mile home I would gladly have taken a lift!

I rested Wednesday, and Thursday hit the track again. 6x1 mile repeats all at sub 6 min pace, varying from 5:48 to 5 :58. 10 miles for the session.

A long day early at work, s no run Friday.

Saturday, the very hilly route. I headed out a bit uncertain of distance as I had been out in town the night before, and had just a couple (no really) of beers. The easy pace felt nice, so I pushed out the longer, and hillier, route, for 12 miles.
Sunday run on a flat course. I watched the London marathon on telly, and how I wished I was there again! My consolation was my run, and I was really motivated. I decided to test the waters at a marathon training run pace, and ran 12 miles at 7:05 avg pace. I figure that if, and it's a big if, I decided to take on a marathon, I at least better have some work done towards it.

Again I rested Monday. Today's run was tempo Tuesday. As I was a bit stuck for time before work, it was going to be a bit shorter than normal, so as I am planning to run the Boyne 10k this weekend, I also decided to push the pace a bit. After the 1 mile warmup at 7:30, I set off at 6:05 on the watch, for a planned 6 miles. I knew at the outset it would be tough, it was quite windy today.
Normally, when I set the watch to a pace, the first few miles would be a few seconds faster, but not today, by much. 3 seconds up on mile 1 for a 6:02, but that was me pushing hard.
6:01, 6:02, 6:01, 6:08, 6:09, 6:11. So the last three I really faded. As the watch sounded the 6 miles, I decided to make it 10k, and the last .2 was 1:12 (5:57) which gave me 37:48 for the 10k. That's a PB for me by 11 seconds over the distance, but as it wasn't an officially measured distance I won't count it. However, I was pleased with the time overall, although it was pretty much as hard as I could run. 9 miles for the session.

So, where is the catch? I am running faster than I ever have, over all distances. My weight is as high as it has been at my heaviest over the last year, and I am only running about 50 miles per week.
I am guessing that the higher frequency of faster pace stuff is paying off.
My big concern is over training, not with distance, but with effort. Getting a nasty cold or chest infection, as I have done in the past so often, could really set all the good work back, and I need to be really careful of that. It's just about getting the balance right.

Clontarf 10 mile 2017

The stage was set for a good race.

Conditions on the morning were almost perfect, with a light breeze, overcast skies, and temperatures at a mild 10 degrees. Our group of four star of the sea club members travelled the 30 minutes or so to the venue, an early, but not too early start time of 10 am. I was accompanied by three ladies, all accomplished runners, and a chance that there could be some medals on the horizon in the ladies team event, but not much talk of that at this point.

My week had gone well. After the good tempo run Tuesday, a rest day on Wednesday which helped both with recovery and tapering, a good speed session on Thursday on the track, comprising of a two mile warmup at 7:30, then 5x1 mile reps at 5:50 pace, with two easy miles home.
No run Friday, and an easy 6 miles on Saturday, and again, no run Sunday completed the taper week with just over 30 miles. Thankfully, I had managed to get through this particular training cycle with no illness, I believe the key is not just adequate rest, but adequate sleep.

We found the bag drop, and began an easy warmup. I was surprised at what I considered a relatively small turnout, my expectation being that it would be similar size to one of the marathon race series events held in the Phoenix park during the summer, it being the Leinster championships and all that.
The field was to be just over 300 runners.

The course was reported as flat by one of of group who had run it before, and that with the good conditions seemed to bode well. I set my watch to a planned 6:18 pace, if I could maintain it, that would give me 1:03, if not then at least my virtual partner would tell me how far off I would be, with a previous PB of  1:04:00.

As always at the line up, the game of trying to find where you fit began for me. Assess the other  runners by looks, and slot in. As there was no starting mat, being close to the front at the off was important, and I ended up about three rows back, so no more than 1 or 2 seconds from the line.
At the off, I did recognise a few runners from previous events, and I believed I was where I should be. As always, the first mile was a little fast, as was the second. By mile two I seemed to be leading a group of about 8 runners, which I was not happy about. The pace was around 6:10, and while I was comfortable, I believed that was a bit fast for me, and being at the top of the group , the pressure was on me to maintain that pace, a job which I did not want, so I eased back the effort a bit, and they all went streaming past me at their 6:10 pace, including the leading lady.

6:12, 6:12, 6:17, 6:18.
After the first two early fast miles, I eased back into my planned pace. It felt comfortable and familiar, and I was satisfied with a few banked seconds, if not still a little nervous at my 'fast' two miles. I also passed about half of the runners who had passed me at two miles.
The course was flat, but had one drawback. As it was in a park, it required loops, and to create the  loops, there were out and back straight sections. At the end of each section, you had to round a cone, and reverse your direction against runners behind you, but on the opposite side.
Each time you came to the reverse, of which there were four, you came to a practical stop, and then had to start off again in the opposite direction, and that process in itself cost valuable seconds, not to mention broke the stride and flow considerably. The bonus was , you could see the runners both ahead and behind you!

6:08, 6:17, 6:21.
Going well to six miles. At 7 miles, I caught the leading lady, who appeared to be paced by a male from her club. They were going well, and i decided to join them, and if necessary, they might be able to carry me along if I started to fade. However, the opposite happened. It seemed that they were losing the pace, and while I was by no means finding it easy going, I knew I had some left in me when we hit 8 miles at 6:26, I had to forge on ahead and go for broke, leaving my comfort group behind.  


6:26, 6:09.
So the 6:26 slower mile had allowed me to catch my breath a bit. Tempo training  had only ever been to 8 miles, and I was now in slightly unknown territory. Could I hold out for the last two miles? Mile 9 showed I could. I was working hard now, but it was well doable and. 6:09 at mile 9 was as fast or faster than I was running in training.
It was to be a nice finish, the last 500 meters on a straight run in to the clock. As I rounded the last bend for the straight run, I could see the clock, but with no glasses on, I wasn't quite sure what it read.
As it came into focus, 1:01:41, and counting. Ah hell, push it hard, is it possible, with every effort I could gather, I ran for the line, with a finish time of 1:02:04, last mile 6:08.

I was well pleased with that, knocking 1:56 off my PB, but importantly, sustaining the planned pace, or better for pretty much all the race.

Our ladies did very well, winning the bronze medal in the O35 ladies category. It was a happy car on the way home!

Some Good Work

After the previous weeks 50+ mileage, I opted to reduce a little last week, but to insert an additional tempo / speed session.

I didn't run Monday, opting for a rest day after the heavy mileage weekend.
Tuesday was tempo day. Again, I set out for an 8 mile run. From the outset though, I knew this was going to be a harder effort than usual. After the mile warmup, I set off at 6:25 pace on the watch. The pace was never easy, and at 3 miles I was tempted to quit, but as often happens, I get into my stride a bit better by 4 miles. I finished out the session at 6:21 average, which was two seconds per mile slower than last try, but the effort felt much more, with a two mile cool down.

Wednesday was another no run day. Thursday I hit the track.
After two easy warm up miles, the session was 4x1 mile at 10k effort.
5:57, 5:54, 5:53, 5:45. I was pretty pleased with these, as the watch had been set to a 6:10 pace, and the effort was quite stable, except for the last 800m of the last mile which I pushed hard on. Another two miles to home to cool down.

Friday was another rest day, I was being very good to myself!
Saturday was another tempo run, after 2 miles warmup, it was a 6 mile 6:25 pace, and I tried not to go faster, and ended at 6:24, with two miles to home. I went out quite early Saturday morning for the run as I was marshalling for the local cycling club by 11.

Sunday was long run day. We have been very lucky with the weather lately, and I am getting lots of enquires as to where I have been on holidays with my nice tan. Get out and run!
Anyway, planned easy to feel pace, but not very easy. Sometimes I feel on long runs, when you are consciously trying to run very slow, it can almost be an effort to do so. So my 'to feel' easy was around 7:10 to 7:20 pace, which was comfortable, but just ticking along. At mile 11 I decided to test myself a bit on a flat segment, and just upped the pace, to not quite tempo, but hard enough. It was a 6:33 mile, which while I was initially too pleased with myself, considering a 1:25 half marathon is consistently faster than that. 14 miles for the session, with 42 for the week.

Again, no run this Monday.
Yesterday was a stonker, even if I do say so myself. The usual tempo pattern, but only one mile warmup. I got brave, and set the watch to 6:20 pace. From the off, it felt very comfortable, and over the first 4 miles I was holding back the effort, and banking some time. It inevitably did get harder from mile 5, but very do-able. 6:06, 6:11, 6:08, 6:17, 6:19, 6:11, 6:17, 6:08. Again, I did push the last 400m of the last mile for a good time, but an average of 6:13 was something I was well pleased with.
Having said that, the two cool down miles home were torture, and I would have gladly taken a lift home if one had been offered!

I might have pushed the tempo a bit too hard though. After work I went out for a run this evening. I was in no mood to go out, and I felt very tired, but I have often felt that, way and enjoyed the run once out. But tonight was different, and while I had planned for an easy 6, I knew it was too optimistic. My legs very actually sore, almost like after a marathon, so I knew I had pushed it pretty much to race effort, and cut the run tonight back to 4 miles.

A bit of a taper this weekend for the clontarf 10 mile on Easter Monday.

No Spring Marathon for my step

This year is the first year in three with no spring marathon planned.
Boston last year, and London the year before. Other years, I has also ran Limerick twice, so it is a bit strange, but very welcome, not to be out grinding 20 milers at the weekend.

Tempo sessions have been going well. This week, Monday was an easy 8 mile run, although when I say easy, I did a bit of a Fartlek, with 3 of those 8 at 6:50 pace (with the wind on my back).
Tuesday, heading out the door, the legs felt quite heavy, and I was a bit doubtful that my planned tempo session would go well. Last weeks tempo was an 8 mile run at 6:18 average, and I was very pleased with the 10 mile session, but this week, I just wasn't 'feeling it'.
On the first mile of two warmup, I decided to adjust the plan from another 8 mile tempo, to some slightly more manageable chunks.
I did a two mile tempo, planned at 6:15, ended at 6:06 average. Two minute recovery, another 2 mile tempo, again 6:15 planned, 6:08 average. I followed these up with 2x1 mile at 6:08 and 6:01. Two mile cooldown, with 10 for the session. I was agin pleased with that session, although disappointed not to get the full consistent 8 mile.
Wednesday I was off to the USA, so a rest day. My colleague on the trip is a triathlete, and was keen to run while we were away so I brought my gear. 11 miles fartlek in Seattle was a nice way to pass a morning on Thursday, and even though I was 10 years older, I gave a good account of myself I believe, although it has to be said, he would hand me my ass on a bike!

Flying back Friday, wiped out and bed early. A very hilly 12 mile session Saturday, which went quite well. At times I was cruising along without thinking, no water, and just enjoying the run.
Today's run again was to be an easy effort for 10 miles, and that easy effort for many miles was around the 7:15 to 7:30 mark, and the run ended up being a bit long at another 12 miles.
The two days of relatively higher mileage really effected my metabolism. For some reason, today on the last mile, I got a very bad stomach cramp, and just about held on for a sprint to the toilet!
Afterwards, I was extremely hungry for the entire afternoon and evening. I suppose the mileage was a bit higher this week at 52.
However, I think the lack of the really low runs at the weekend is not sapping my strength such that I can perform better on the harder faster sessions, so hopefully that will bear out in better times when I start racing. It will be interesting to compare this years times to last year, as a creature of habit I tend to enter the same races every year!

Pacing Balbriggan 2017

After Monday's easy 10 mile, as I wasn't working on Tuesday evening, I went to meet the members who do speed training Tuesday nights.
After an easy pace two mile warmup, the plan was for 4x1 mile at 10 pace.
My 10k pace should be around 6:15 to 6:20, but for some company, I ran at 6:30's with a fellow club runner. However, after three reps, I knew I had enough. My legs were quite heavy and tired starting off on the third mile, so an easy cooldown after and then home.

The weather was not forecast very good today, but as I had tapered over the last two days by not running, I decided to go ahead and pace the planned half marathon.
I had paced the 1:40 last year, and throughly enjoyed it. But this year, looking back, I really don't know what my brain was thinking promising to pace a 1:30, 5 days after my previous race.
Anyway, I was confident I could do the time, but how comfortable tHat might prove to be was an entirely different proposition.

The field was small enough, just over 110 ran, and only a few really looked like they would be running any sort of fast times, although 'fast' is of course relative, and 'looks' can be deceiving!
After grabbing my ballon (the second as the first floated away!), I warmed up. A few runners met me and asked what pace I would be running (I would have assumed that would be evident?) and it appeared I might have plenty of company. For definite, one runner from my club, Adrian, was trying to break 1:30, and was determined to tag along.
The course is very hilly, like no flat sections almost at all, and there was a very stiff wind blowing, but thankfully only a light drizzle and not the full on rain that was to come.

The 10k went off first, and the half 15 minutes later. At the end of the first mile, our little group were six. I knew one other besides my clubmate. I explained the strategy over the two miles, a hilly course, so bank a few seconds on the easy downhills, which could be used again going up the climbs. In particular there was an almost two mile drag straight in to wind, which had to be done twice as it was a two loop course. The first loop went well, and we were all together by 7 miles. On the drag, we lost one, and although I tried to keep him going and even slowed a bit, it was obvious he was struggling so I had to let him go. At 10, two of the guys felt strong, and pushed on, (finishing in 1:28:30 in the end), so we were down to three. One chap had told me earlier in the run that he had done Ballycotton the previous Sunday, and he was running very well. Unfortunately, at 11 miles, I was not struggling, but most definitely feeling the pace. I was certainly working at this point, and while I knew I could do the pace and time all the way, it was not 'easy'. One factor was hydration, the water stations were few and far between, no sports drinks, and I had no gels.

At mile 12, my clubmate was struggling, having done so well, and started to drop off the pace. The Ballycotton runner was still with me, and very comfortable. I was very torn at that point, and I asked him if he minded if I dropped back to try and pick up my clubmate, with me assuring him that if it wasn't happening for him, I would come back to him. And so, I slowed to bring Adrian in, despite him graciously shouting at me to keep going when he realised what I was doing. But pick him up I did, and he found the energy to hold the pace to the finish. He even managed a late sprint, something I can never do, and he crossed the line in 1:29:40, with me crossing in 1:29:45. I was really pleased with that, knowing that I had paced it perfectly, and could not have helped anyone else and still made the time. The other member of our six came in at 1:30:57, and he thanked me afterwards. As last year, I did question if I could have taken him with me too.

So overall, I achieved the objective, but over the last three miles, I did realise I might have been a bit ambitious running two half marathons in five days, and maybe I am not quite there yet for pacing a race which is so close to my hard effort running.