Is it Now?

Krusty_Clown

Hey, what's the terrain like for tomorrow? Running shoes or trail shoes?

donothoponpop

I'd say its over 50% backroads, the rest forest trail. The only slop I can think of is the initial Muskeagh boreen 500m in, which might be sloppy after all the recent rain. There's a road alternate which bypasses this from Crossbridge. Just sayin', in case anyone happened to have gotten new shoes recently, at massive cost and involvement, which offered great support, and were still white.:)

Krusty_Clown

donothoponpop wrote: »

I'd say its over 50% backroads, the rest forest trail. The only slop I can think of is the initial Muskeagh boreen 500m in, which might be sloppy after all the recent rain. There's a road alternate which bypasses this from Crossbridge. Just sayin', in case anyone happened to have gotten new shoes recently, at massive cost and involvement, which offered great support, and were still white.:)

Sounds like your new shoes need a baptism of ****e fire!

donothoponpop

Krusty_Clown wrote: »

Sounds like your new shoes need a baptism of ****e fire!

Slop it is so. My natural state is unshaven, angst-ridden, mismatching socks. Never "did" the whole tennis whites look. Might buy twenty Player Blue along the way.

donothoponpop

Sun 17 miles WW Tinahely to Clonegal. in 2:35

Dropped a car at Clonegal early, then headed back with SJ to meet Krusty, who was a bit stiff getting out of the car. Understandable, having run 59:30 for the 10 mile race yesterday! The pace was good and easy, we ran without issue until the Dying Cow, where we met the first hill. Slogged up it, Then enjoy the downhill to Kilquiggan, and cross the road to Boley. I wasn't feeling to great in the legs, very little energy on the climbs. Up the dreaded Corornary Hill, and into the forest. I started to drop behind the lads a bit at this stage, was finding it a bit of a struggle. Thankfully, I didn'r drop too far behind, because I was soon hailing back the two amigos, who had missed an obscure turn for the WW. Down a fast grassy track, this was the first time I've been able to run downhills in ages, without jarring knee pain. Delighted with these shoes, I am!

I had stashed some iso drink, so at the pit stop I told the lads to go on, I would skip a 3k forest section, and run on the road instead. Popped a gel here too, and after about 10 mins or so I was feeling much stronger. The legs were tired, breathing was laboured, but I felt like I had a bit of power again, so started running stronger for the final 7k to Clonegal. Its net downhill, on backroads, so I stretched the pace slightly. This made the running harder (I wanted to stop), but this part is the real benefit of the LSR's, fighting through a bit of pain on the final miles. I was gasping when I finally hit the WW sign in Clonegal (I can only imagine how good that sign looks to the guys who run the whole thing!), and lay on the welcoming grass. The two lads came in a bit after, having run about 3k longer, with extra climb.

First LSR done of the program, I'm happy with how it went. I was bonking a bit during the middle, but managed to pick it up nicely towards the end.

(ps, shoes are still as white as the virgin snow )

Pronator

Good running Paul. Your well on target.;)

RacoonQueen

I hope you gave them a stern telling off for missing that turn. Just as well they had the master of recce's as support. :pac:

donothoponpop

RacoonQueen wrote: »

I hope you gave them a stern telling off for missing that turn. Just as well they had the master of recce's as support. :pac:

"Master of recce's":D I can read between the lines! I was actually feeling low, since my energy levels had bonked, and I was running 30m behind them... then I saw the missed turn, and automatically Major General "RecceRecceRecce" kicked in, I let out a roar to wake the dead, and barreled down the correct route spitting venom and disgust...

I don't know if SJ and KC fancy running the WW relay next year, but they've been released from Boards...;)

Slogger Jogger

Who 'elected' you captain for next year already? You've lost your moderationship so you are one of us now Anyways, time to start an offshoot of the WWR which has legs 9, 10 (or 9, 10 and 11) to Clonegal.

Speaking of the WW, I was just thinking today how fast it could be run as a relay Board to Board. Might be a nice boards inclusive thing to do next year.

donothoponpop

Tue 23rd Aug 8 miles steady, incl 10x100m strides

I was still a bit robot-legs after Sundays long run, so passed on SJ's offer of 400m repeats. Instead, hit the forest on a muggy evening for a steady run, interspersed with some fine striding form. Now that my knees are back to normal, I can extend my stride and get some decent pace and effort.

About 7:30 pace overall.

donothoponpop

donothoponpop wrote: »

Now that my knees are back to normal,

I spoke too soon, started to experience more pain than was healthy, so I took a few days off. This co-incided with a very busy workload, one which will only increase over the short-term, so I'm going to have to re-evaluate if I have the time to put into another sub-3 training cycle. My head and heart say I don't, but we'll see what transpires. Either way, I'll still line up for Dublin, for the craic, if not for the crack at sub 3.

donothoponpop

Mon29th 4 miles fast

I had meant to ease back into things, but six days worth of spring-winding had me raring to go. For the first 2 miles of this forest route, I was trying to slow down, but kept going faster. On the return, I decided to blitz it, so put the foot down and took off with a vengeance. Four miles fast is something I like doing, so I might have a pop at a 10k soon (pb 40:40 needs to fall!)

Tue 4 miles steady

Same route, again trying to slow things all the way, but was a bit more successful. Running without much knee pain, so I'm happy with the results of the few days break.

Wed 10 miles hilly

First couple of (flat) miles were 7:30 pace, and overall thats the sort of effort that went into this run, although the pace dropped under 9 min/mile on some sections. The trails along Annagh Hill brought me to my "tester" uphill, which was hard, but I managed it well enough. Ran to the halfway point in 8:40 average overall, before heading back almost the same way, to bring the run to 8:20 pace overall for the 10 miles.
I felt good and strong on this one, happy with how the legs handled the ups, and the fast downs. Nice fresh autumnal feeling in the mid-day air.

donothoponpop

The crappy side of training: hearing a calf muscle twang 1 mile into a very slow recovery run, after coming back three days from a dodgy knee injury.

The joyous side of running: tentatively testing the fortnight-rested calf on a forest downhill, and feeling no reaction as I run at the limit of what I'd consider safe. Then hearing Mr. Downhill gaining rapidly (albeit wearing his clunky snow-boots), so gravity gets embraced, up the pace to sprinting downhill, crashing through the trees, branches snapped on all sides, leaps over felled trunks become part of the stride, nothing to lose, a rush of adrenaline, this is what it feels to be alive and living in the moment.

donothoponpop

Right, exams are over, I can start logging a bit more now. Knee is still giving a bit of jip, but the calf has healed. I've been getting back running very tentatively, don't want to suffer any more relapses. A few three mile jogs. Then a six miler. Stretch it to eight. So far so good. Went for eleven miles last Thursday, all is well. Out for three hours at the weekend, recce'ing around Art's Cross, more walking and climbing than running. Knee felt good after it. I've been doing some knee stretches after each run, they seem to be helping.

So far so good.

I'm down as emergency pacing cover for the Dublin Marathon, and there's been a few drop-outs, so I may be utilised at either 4:15, 4:30, or 5:00. Don't know if I'd have the stamina to be on my feet for five hours, so I wanted to test the legs today. Got in 15 miles at 4 hour pace (9:10/mile), with a backpack, swirling winds, and mainly uphill (point to point run). I could have gone on for more, but in saying that too I was happy to stop. No water or gels, and I could have done with something. So not entirely convinced that I've got the stamina to pace (and I won't if I'm not confident of getting around the whole 26), but something to work from.

Weighed myself after, 195 pounds, thats more than a stone overweight. First thing to do is to get that under control.

donothoponpop

Thurs 3 miles hill trails

Up in the forest, first time doing any sort of elevation in a while, legs didn't complain too much, which I'm taking as a good sign. Have to come back into form slowly at my age.

Which leads me onto an email a mate sent me. He saw I was back running, reckons I'd be nuts to pace a marathon off an injury. I'm struggling to find the words to disagree.

RayCun

donothoponpop wrote: »

Which leads me onto an email a mate sent me. He saw I was back running, reckons I'd be nuts to pace a marathon off an injury. I'm struggling to find the words to disagree.

He's probably right. At this stage you still have 3 pacers for all the bands you were thinking of covering, and a spare at 4 hours who could move down. 4+ hours on your feet would be a killer when you're working yourself back to fitness.

theboyblunder

donothoponpop wrote: »

Which leads me onto an email a mate sent me. He saw I was back running, reckons I'd be nuts to pace a marathon off an injury. I'm struggling to find the words to disagree.

I would agree. Its easy to forget after youve done a few how long a marathon is and how much prep you normally put into them. You choose the pacers carefully enougk so three fit people per band should be grand imo. Ease yourself back and have a good winter!

donothoponpop

RayCun wrote: »

He's probably right. At this stage you still have 3 pacers for all the bands you were thinking of covering, and a spare at 4 hours who could move down. 4+ hours on your feet would be a killer when you're working yourself back to fitness.

theboyblunder wrote: »

I would agree. Its easy to forget after youve done a few how long a marathon is and how much prep you normally put into them. You choose the pacers carefully enougk so three fit people per band should be grand imo. Ease yourself back and have a good winter!

Yeah, it was a foregone conclusion really. I felt too tired after 15 miles the other day; the real plod only starts from 18 miles on. Plus, I'd never let anyone pace if they were in the sort of shape I am in, not in a million years. Thankfully we have a great crew lined up for the day.

donothoponpop

Fri 3 miles steady, 1 mile warmdown.

Nice cool evening, tested the calf a bit for response. Three miles at 7:30 pace, thats what feels fast these days. I can really feel the blubber I'm carrying, there's just so much momentum when I pump the upper body. Anyway, no problems with the calf. Stretching after each run seems to be helping a lot.

hf4z6sqo7vjngi

Fully agree Paul setting yourself up for a risk of further injury, plenty of cover there.

donothoponpop

Sat 7 miles (half trail, half barefoot)

While the young lad was doing rugby training, I took off for a peek at Mick's new trail, which runs adjacent to the pitches. It's a handy loop to have on your back door, that's its huge benefit to him. But I have to say, I ain't a big fan of that compacted gravel surface, and the surrounding are a bit monotonous (Sitka Spruce). Goes to show how spoilt for choice we are around these parts that I have such complaints:) Still, there's a decent stretch of a climb, which would be great for hill repeats. Knees were jarring a bit, circa 9:15/mile pace.

Back at the pitch, I dumped the shoes in that car, and did loops of the pitches in socks. It felt great, pace, form, jarring, were all better, and my legs feel like they've been through a massage right now. Great stretch in the achilles. Circa 8:30 pace.

Slogger Jogger

A pity. Could have hooked up. Seems you found my hill repeat section. Its a nice one alright. Work on the last section of trail (inc. a bridge) was done today so must have a look in the coming days.

RacoonQueen

I reckon you were just afraid to turn up in the pacing gear given the shape you were in when I saw you last week.

Good call boss, 4:15 wasn't it? Long time to be on your feet when you're not feeling right.

donothoponpop

RacoonQueen wrote: »

I reckon you were just afraid to turn up in the pacing gear given the shape you were in when I saw you last week.

You mean the shorts, right? I cut a fine shape in them (literally); will model, can travel.

The top though- heh! Picture a random dad, just squeezed into the singlet he won the under 15's XC with, all those years ago, lining up for his return fun run, lathered in deep heat, itching a pair of wooly gaa socks. Not a pretty sight:D

donothoponpop

Sun 5k hill hike

Took the kids up to Black Hill, I wanted to see what the trail up was like. It's very corroded and rocky, I can only imagine how dodgy it will be if there is ice on the night. The summit and beyond is very wet, will be a tough slog from here to past Billy Byrne's.

Met one of the should-be podium finishers just ending his recce, so had a chat with him about route choices around Art's Cross area.

donothoponpop

Tue 25th Oct 6.5 miles steady

Up through the forest after dark, hitting the trails by dull green headtorch light. Felt better in the legs. Knee still giving jabbing pain over the kneecap if I extend the stride uphill.

donothoponpop

Mon 31st Oct 11 miles, steady, truncated.

After a few nondescript runs last week, I felt I had a solid enough few days training. The knee still pains; I'm resolved to the fact that it will continue to do so, until I lose weight. I still had it in the back of my mind to pace a slow marathon, and even collected my number at the Expo, "just in case". The mind needed to trump the heart on this one, so I made certain that there would be no pacing for me, met a mate for a rake of pints, and crawled back to the hotel at 2:30am. Woke a few hours later, had a huge fry up breakfast, and met the real pacers to give out numbers etc. Good crack before the race, everyone was in a good mood, and I think I was still half cut from the night before.

Jogged down to Stephen's Green to meet kiwirunner, who had planned out a route we could run, and take in the front of the race, at four different points. So we first ran to NCR/Phoenix Park gate. You could have bottled the sweat from me, and called it porter. Managed to run the few miles, and watched the first two pace bands go by. Next, on to Dolphin's Barn, where we waited a while until the front runners came by. Very hard to tell the Kenyan's apart, the only distinguishing features seemed to be their height. The front runner bounded by, all legs. After an initial flurry, there was quite a large gap until the next "wave" of runners started to come by. I'd imaging these were those finishing in 2:25 or so. The gap between the professional Kenyan's, and the amateur club runners, is staggering.

The next stop was Milltown, so a trek through Rathmines. I'm not used to urban running, and it was quite novel to be running past the hung-over detritus of the night before, having been part of them a few short hours ago. Saw Pronator, followed soon by Abhainn, both looking strong coming down the hill. We went on a bit, and soon the sub3 pacers came by. They were doing a great job, still had their balloons (and the balloons are just brilliant to get the spectators cheering). Earlyevening had a look of a man determined to stick with these guys, he was running well. Unfortunately not so for Slogger Jogger, who was about 10 meters behind the pacers. In my gut I knew this wasn't a good sign, and encouraged him to stay on. Wasn't to be, more's the pity for him. This is the spot I blew up on last year, and I well remember the lonely torturous crawl to the finish. It doesn't feel great now, but rest assured mate, the fact that you didn't DNF will stand to you the next time you attempt a sub3.

From there we ran down to mile 24. This is a great place to spectate, so much is told of the runners stories at this point. Pronator and Abhainn were putting the finishing touches to their day, still racing, still picking off runners ahead. I got chatting to a girl who was waiting for her brother, going for sub 2:50. He was on course, turned the corner, she cheered him... and the poor guy slowed to a painful walk, he looked in agony. she screamed encouragement at him, and he forced himself to start running again. So many stories like this. I waited for the sub 3 pacers, saw EE looking good, no SJ. Waited a few minutes, and I figured it was a lost cause. Ran back to the hotel, 11 miles in total, a great way to observe the marathon.

donothoponpop

Tue 4 miles steady/fastish

In the forest, Bridge to bridge, running faster and with more ease and form than I have done in some time. It feels like things are going in the right direction. I'll continue a steady set of runs this week.

menoscemo

donothoponpop wrote: »

Woke a few hours later, had a huge fry up breakfast, and met the real pacers to give out numbers etc. Good crack before the race, everyone was in a good mood, and I think I was still half cut from the night before.

:eek: And you were accusing me of being hung over.
Now we know who Ken and Frank should have been giving abuse to :pac:

Slogger Jogger

Great report from yesterday. It is very frustrating to be getting great support from the side lines but not being able to do anything to react to that support. In my minds eye I had a memory of your race last year and in many ways my race this year echoed yours.

Still, I'm determined to put that behind me and we can help each other on the quest to running glory (in our own minds). I've the headtorch and winter running clothes at the ready and we can get back to what we love the most, running the local hills.