2012 4 Races for 4 PBs

outforarun · 19-09-2012 11:06pm

Starry sky yesterday morning. Zipped up snug in hi-vis. Not yet glove weather though. Legs felt surprisingly good, achilles included, over these 5 recovery miles. Don't think I would have managed 6 as the gingerbread man came calling on mile 5.

M01 9:24
M02 9:08
M03 9:08
M04 9:01
M05 9:05

Total 5.13M @ 9:09

Week 09 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.13 | 9:09
Steady 8M @ 8:30 to 8:00 ||
Tempo 6M @ 7:30 to 7:00 ||
LSR 18M or 20M @ 9:00 to 8:45 ||

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
28 / 27 / 05 / 00 / 22 | 5.13 / 79.15 / 983.27

outforarun · 19-09-2012 11:34pm

On the road at 5:45 for this one, having managed to get fairly decent sleep last night. First mile is always the slowest on these early steady runs. Then the legs warmed up and I got into a nice rhythm. Actually enjoyed this run. Temperature was nice and fresh. The legs felt strong the whole way round. Not a tweak from either achilles. Spent more time trying to slow the pace than trying to increase the pace, which is what I always hope for on these runs.

Again the legs felt good for the rest of the day.

I have 3 training Sundays and 3 taper Sundays left. I have yet to hit 20 miles, peaking at 18 miles a couple of weeks back. I really want to get two 20 milers in (maybe one of them even 22 miles). So I have to think about how I'll manage the next 3 or 4 Sundays.

Will I do 18/20/20?
This would ease me up to 20, but I'd have two consecutive 20 mile Sundays. I've never done that before.

Will I do 20/14/20?
This would avoid having to do two consecutive 20 mile Sundays but is it risky jumping up to 20 so soon. My 18 miler would be 3 weeks old next Sunday.

Will I do 18/20/14/20?
Eases me up to 20 miles, avoids consecutive 20 miler Sundays. But would leave me with a 2 week taper rather than a 3 week taper.

M01 8:22
M02 8:14
M03 8:00
M04 8:13
M05 8:13
M06 7:58
M07 8:05
M08 8:09

Total 8.02M @ 8:09

Week 09 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.13 | 9:09
Steady 8M @ 8:30 to 8:00 | 8.02 | 8:09
Tempo 6M @ 7:30 to 7:00 ||
LSR 18M or 20M @ 9:00 to 8:45 ||

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
29 / 28 / 05 / 00 / 21 | 13.15 / 87.17 / 991.29

outforarun · 22-09-2012 9:46pm

It's amazing the difference a few weeks training can make. Only 6 weeks ago I was shattered after running 8 miles at 7:31 pace. I was on my back on the grass gasping. This lunchtime instead I completed 6 miles at 7:04 pace and finished feeling I could have gone faster. I think today's run was the fruit of two races in the last 4 weeks. Nothing like a race to bring you on. This the fastest I've ever run my 6 mile route.

Started with a comfortable stride up Chesterfield, 7:0X pace feeling like what I expected 7:2X pace to feel like. I keep my head up, eyes focused on a point on the horizon, legs feel light and form feels good. Tip past other runners and log mile one at 7:07. I'm happy the effort feels right even if the time is fast for all uphill mile 1. Run the little kink down by the Papal Cross and back onto Chesterfield. I'm not tiring. Pace continues to feel comfortable and mile two is 7:01. Remind myself that the first half of this route is the tougher half and tell myself I can afford to drop the pace. I don't listen and half way along Ordnance Road mile 3 is a 6:59.

Ok, let's not get carried away, let's not risk an injury here I'm just off a Half Marathon PB. Running 7:30 pace will tick the box on today's session. But it feels so ok to tip along at this pace. I drop the effort a little but the downhill keeps the pace even and mile 4 is the fastest of the day at 6:56. Two consecutive sub 7 miles, I don't often do that.

The hill up from Chapelizod Gate puts manners on me and knocks this 6:5X nonsense off the Garmin. I spot a runner up ahead and gradually start to pull him in around the S-bends. Legs feeling it a bit now alright, but the pace stays under 7:15. Mile 5 is the slowest of the day at 7:13.

I'm back into the 6:5Xs as I come out of the S-bends, when I hear a runner approaching from behind. Not often I get overtaken at this pace. I move aside and a guy goes past making it look easy. He's not travelling a huge deal faster than me but he's barely breaking a sweat and he looks well within his comfort zone. He has a 'Find you Race Face' t-shirt on. We both overtake the runner I'd spotted earlier. Then a final push up to Wellington to finish with a 7:08 mile 6.

That was a good work-out. I sweated on the last 2 miles but the first 4 were pleasingly easy. When DCM is over (and I've run slow for a few weeks) I want to focus for a while on speed. I'm thinking intervals alternating with a series of 5K time trials. Get a good speed base before starting on Cork 2013. Last year Tempo pace was less than 7:45 pace, this year it's been less than 7:30 pace. I think next year it'll become less than 7:15 pace.

Anyway let's not get ahead of myself. One session at a time. I've opted for 18 miles tomorrow and I'm heading out around the streets for a change, only a few miles in the Park. Mile 1 tomorrow will bring up the 1000 for the year

Warm-up 1.26M @ 8:50

M01 7:07
M02 7:01
M03 6:59
M04 6:55
M05 7:13
M06 7:08

Total 6.00M @ 7:04

http://connect.garmin.com/activity/225670667

Week 09 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.13 | 9:09
Steady 8M @ 8:30 to 8:00 | 8.02 | 8:09
Tempo 6M @ 7:30 to 7:00 | 6.00 | 7:04
LSR 18M @ 9:00 to 8:45 ||

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
30 / 29 / 05 / 00 / 20 | 21.57 / 95.59 / 999.71

outforarun · 24-09-2012 10:16pm

18 miles looks and feels so much longer when you take it out of the Park. I set off on this one a little after 8:30 am yesterday morning. Treated myself to hi-vis, long sleeve top cause it was just a little bit nippy. Plus with zip pockets it was perfect for two gels. I'd been looking forward to this one, chiefly because of the change in scenery.

Kilmainham Cross, down Suir Road to the canal and then followed it across to Rathmines. I bring up the 1000 miles under a tree-lined path along Dolphin Road. I run against the traffic as much as possible so that I can run in the cycle lanes without worrying about what's coming up behind me. Cut across Mount Pleasant Avenue onto Charleston Road and over to the triangle in Ranelagh. Ranelagh seems so far from Kilmainham but it's only a little over 3 mile.

I run out the Sandford Road onto Clonskeagh Road before turning left at the Dodder and down to the bus depot at Donnybrook. That's 5 miles. Run the length of Ailesbury Road. Dolphins Road and Ailesbury Road, world's apart, but only a few miles apart. I turn left onto Merrion Road and run down to Ballsbridge. Turn in for a lap of Herbert Park and take the first gel of the day. For some reason I'm feeling energy-less as I leave Herbert despite only having 7 miles done. This feeling, thankfully, passes. Down Pembroke Park and Wellington Lane and onto Sussex Road. Pass the Burlington and turn left back onto the canal.

Run along some of the nice new cycle path tarmac and turn onto Harcourt Terrace, onto Hatch Street and pass the Bleeding Horse to Harrington Street. The City feels different, smaller when you run it. It's nice to join up the dots. I run the lenght of the South Circular Road all the way back to Kilmainham Cross and over the Liffey turning left onto the Conyngham Road.

For the first time I run along the outside parameter wall of the Park. I pass the half marathon mark as I pass Donore Harriers. Then into Chapelizod. I've never been into the village proper before. Looks neat and well kept. Now I know there's a hill round here soon. Where is it? I tip along the narrow footpath. Surely this should be a one-way road. Where's that hill?

:eek::eek::eek:

What is that? This is just silly. I have to laugh. This is the closest thing I've seen to Patrick's Hill outside of Cork. Ah well head down. It's mercifully short (well shortish), and soon enough I'm heading in the Knockmaroon Gate, sucking on my second gel, and back onto familar territory. Straight onto the Furze Road, down Chesterfield and down the Kyber, up Wellington and out Park Gate, round by Heuston and home.

Really enjoyed this early Sunday morning tour round Dublin. It looks like a big distance on Google Maps. Groin strain on the right. Pretty sore for the rest of Sunday, but I kept moving and I think this helped. Today it feels 95% better.

I have a 20 miler planned for next Sunday but I'm not going to run fast on the Saturday, try allow groin time to rest. I've over 460 miles on this current pair of Nimbus so might be time to shop for a new pair.

Have to get out of the Park a little more often.

M01 8:42 (1000 miles for the year)
M02 8:44
M03 8:48
M04 8:49
M05 8:50
M06 8:54
M07 9:01
M08 8:54
M09 8:41
M10 8:49
M11 8:44
M12 8:51
M13 8:56
M14 9:11 (Knockmaroon)
M15 8:53
M16 8:50
M17 9:01
M18 8:48

Total 18.19 @ 8:51

Week 09 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.13 | 9:09
Steady 8M @ 8:30 to 8:00 | 8.02 | 8:09
Tempo 6M @ 7:30 to 7:00 | 6.00 | 7:04
LSR 18M @ 9:00 to 8:45 | 18.19 | 8:51

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
31 / 30 / 05 / 00 / 19 | 39.77 / 113.78 / 1017.90

outforarun · 27-09-2012 9:21pm

Had a day off work yesterday so ticked of a 10 miler without having to get up at silly o'clock. It was a wet one yesterday. I ran in a hat for the first time ever. Anything that made me feel that little bit cosier stepping out. A midweek morning in horrendous weather meant I had the Park more or less to myself. I didn't even spot the deer out in those conditions. Ploughed through loads of puddles, could feel the water just pouring down between my toes. Passed one runner by Chapelizod Gate who suggested that we might be mad.

Achilles are behaving mostly ok. I've been bad with stretches for the last couple of weeks so I've got to get back to doing these daily. Concern is now focused on the groin, I still feel a bit of a strain there and I just don't want to aggravate it too much. It has me a little worried for Sunday's 20 miler; I'll be taking it easy on Saturday.

Felt good at the finish of this 10 miler.

M01 8:07
M02 8:15
M03 8:21
M04 8:04
M05 8:12
M06 8:24
M07 8:19
M08 8:22
M09 8:18
M10 8:16

Total 18.19 @ 8:16

Week 10 of 14 Session Targets|Actual Distance|Actual Pace
Steady 10M @ 8:30 to 8:00 | 10.18 | 8:16
Recovery 5M @ 9:30 to 9:00 | |
Steady 6M @ 8:30 to 8:00 | |
LSR 20M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
32 / 31 / 05 / 00 / 18 | 10.18 / 123.96 / 1028.08

outforarun · 29-09-2012 9:54pm

Creaky groin and pingy achilles yesterday morning as I clocked up 5 recovery miles in the dark. Groin continued to protest for the rest of the day, nothing terrible but enough to make me worry a bit about Sunday's 20 miler.

M01 9:42
M02 9:19
M03 9:08
M04 9:09
M05 9:16

Total 5.12 @ 9:19

Week 10 of 14 Session Targets|Actual Distance|Actual Pace
Steady 10M @ 8:30 to 8:00 | 10.18 | 8:16
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:19
Steady 6M @ 8:30 to 8:00 | |
LSR 20M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
33 / 32 / 05 / 00 / 17 | 15.30 / 129.08 / 1033.20

outforarun · 29-09-2012 10:14pm

Slight groin strain and with a 20 miler scheduled for tomorrow, so I elected against a tempo run today and chose steady pace instead. Lovely day for a run. Mostly sunny, and warm in the sun. Steady pace felt comfortable today and once or twice I dropped into PMP pace (3:30) and didn't really notice. So that's encouraging. Groin not right though. I'll see how it feels tomorrow.

Ran my usual 6 mile loop but decided there was no point in a warm-down today and just kept running steady pace till I was home.

Oh yeah did some lunchtime shopping round town for Nimbus 13s. Could only find one pair in Elvery's still selling for 145. Couldn't spot any other Nimbus 13 in the city centre. The range in some stores is really poor. Nimbus 14 sees the price creep up again, Elvery's asking 160 (Champion asking 149). I refuse to pay over 150 for runners. Might plan a trip to Kildare Village.

Warm-up 1.24 @ 9:12

M01 8:13
M02 8:06
M03 8:14
M04 8:12
M05 8:20
M06 8:21
M07 8:11

Total 7.34 @ 8:13

Week 10 of 14 Session Targets|Actual Distance|Actual Pace
Steady 10M @ 8:30 to 8:00 | 10.18 | 8:16
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:19
Steady 6M @ 8:30 to 8:00 | 7.34 | 8:13
LSR 20M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
34 / 33 / 05 / 00 / 16 | 23.88 / 137.66 / 1041.78

outforarun · 01-10-2012 12:34am

Success.

Band-aids, gels, water, vaseline, long sleeve-jacket. Bit of a ritual getting ready for these. It's only 2 miles longer than last weekend's 18 miler but 20 miles mentally seems a much bigger challenge.

Was out early at 7:50 for this one, I didn't want this run to eat into too much of the day. Groin feltt better before I headed out. It tweaked a bit on the first mile but that's to be expected, I wasn't going to decide anything on the first mile, I'd clock up 4 or 5 before deciding if it was wise or not to really target the 20. I could definitely the strain but it felt better than last week so I stick with it.

The route is the same as last week, except at the end of Ailesbury Road I kept on straight, down Sydney Parade and onto the Strand Road. I've clocked up hundreds and hundreds of miles in Dublin and this is the first time I've seen the sea on a run. Cut back to Merrion Road via Sandymount.

This route links up quite a few village centres: Kilmainham - Rathmines - Ranelagh - Sandymount - Ballsbridge - Rialto and out to Chapelizod. I feel stronger today than last week. Last week the pace slipped over 9:00 mins every so often and I'd have to push, today instead it was easy enough to hold pace. Good running conditions for most of the route. The toughest part was probably along Conyngham Road where I had to run into a headwind the whole way down. Last week ignorance was bliss, this week I'm not looking forward to Knockmaroon Hill. It arrives at the start of mile 16. I get a shout out from a passing car "Go-on" halfway up. I don't think this would happen on any other hill in or around town. I'm happy I manage to keep mile 16 within LSR pace despite Knockmaroon.

There's a real sense of having broken the back of the run once I summit Knockmaroon and head into the Park. Enjoy the descent back to river level. Then long way round the block home. Average pace 8:49.

Happy to bank a 20 miler (and before 11am), feels overdue.
Yes the groin protested during the day, but not as much as last Sunday. Recovery week now, then I plan on a second 20 miler two weeks from marathon day. Coming up to Cork on alternate weeks I did 20-20-22(with 8 at PMP), that last 22 miler was arguably my best session of the year. So for DCM read alternate weeks as 20-20-26.2, hoping I peak at DCM like I did on that 22 miler.

M01 9:12
M02 8:40
M03 8:49
M04 8:49
M05 8:52
M06 8:46
M07 8:51
M08 8:55
M09 8:48
M10 8:48
M11 8:44
M12 8:45
M13 8:44
M14 8:51
M15 8:52
M16 8:53 (Knockmaroon)
M17 8:41
M18 8:48
M19 8:52
M20 8:45

Total 20.08 @ 8:49

Week 10 of 14 Session Targets|Actual Distance|Actual Pace
Steady 10M @ 8:30 to 8:00 | 10.18 | 8:16
Recovery 5M @ 9:30 to 9:00 | 5.12 | 9:19
Steady 6M @ 8:30 to 8:00 | 7.34 | 8:13
LSR 20M @ 9:00 to 8:45 | 20.08 | 8:49

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
35 / 34 / 05 / 00 / 15 | 43.96 / 157.75 / 1061.86

outforarun · 04-10-2012 9:21pm

Early morning runs are great for wearing your least fashionable gear. You can wear your most garish ill-fitting and uncoordinated gear and well at the hour and in the dark nobody's going to notice. I'm scrapping the barrel for reasons to convince myself morning runs are great. By nature I'm an night-owl, so these runs go against the grain.

Chilly enough out there this morning. Bottle hand was numbing by the end of 5 recovery pace miles. Legs were creaky enough. Happy that this is a step back week before one final tough week.

Picked up 5 Powerbar gels in the Great Outdoors at lunch, 2 for Sunday week and 3 for DCM. Getting close now.

M01 9:36
M02 8:59
M03 8:57
M04 9:02
M05 9:03

Total 5.14 @ 9:08

Week 11 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.14 | 9:08
Steady 6M @ 8:30 to 8:00 | |
Tempo 6M @ 7:30 to 7:00 | |
LSR 12M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
36 / 35 / 05 / 00 / 14 | 5.14 / 5.14 / 1067.00

average_runner · 04-10-2012 9:32pm

outforarun wrote: »

Early morning runs are great for wearing your least fashionable gear. You can wear your most garish ill-fitting and uncoordinated gear and well at the hour and in the dark nobody's going to notice. I'm scrapping the barrel for reasons to convince myself morning runs are great. By nature I'm an night-owl, so these runs go against the grain.

Chilly enough out there this morning. Bottle hand was numbing by the end of 5 recovery pace miles. Legs were creaky enough. Happy that this is a step back week before one final tough week.

Picked up 5 Powerbar gels in the Great Outdoors at lunch, 2 for Sunday week and 3 for DCM. Getting close now.

M01 9:36
M02 8:59
M03 8:57
M04 9:02
M05 9:03

Total 5.14 @ 9:08

Week 11 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.14 | 9:08
Steady 6M @ 8:30 to 8:00 | |
Tempo 6M @ 7:30 to 7:00 | |
LSR 12M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
36 / 35 / 05 / 00 / 14 | 5.14 / 5.14 / 1067.00

Good work in your log. What plan are u following?

outforarun · 05-10-2012 8:53pm

average_runner wrote: »

Good work in your log. What plan are u following?

Thanks. The plan is my own Frankenstein of a plan. I try to piece together 4 different runs a week: a 5 mile recovery, a 6 to 10 mile steady run, a Saturday speed session (nearly always a tempo run) and a Sunday LSR. It's what I used for Cork over 20 weeks. I did PB but maybe more despite the training plan than because of the training plan. Next year for Cork the plan is to try follow P&D up to 55 miles a week for another 3:29:59 attempt. The biggest problem with P&D is logistics: like yourself we have a little one, I tend to work long hours, no shower at work, we don't have a family network in Dublin. So finding windows can be tricky.

average_runner · 05-10-2012 9:06pm

outforarun wrote: »

average_runner wrote: »

Good work in your log. What plan are u following?

Thanks. The plan is my own Frankenstein of a plan. I try to piece together 4 different runs a week: a 5 mile recovery, a 6 to 10 mile steady run, a Saturday speed session (nearly always a tempo run) and a Sunday LSR. It's what I used for Cork over 20 weeks. I did PB but maybe more despite the training plan than because of the training plan. Next year for Cork the plan is to try follow P&D up to 55 miles a week for another 3:29:59 attempt. The biggest problem with P&D is logistics: like yourself we have a little one, I tend to work long hours, no shower at work, we don't have a family network in Dublin. So finding windows can be tricky.

U will hit that sub 3:30 soon. The shower in work has been great for me this time around as can do runs in works. I think your plan is very good but maybe switch a track session for one of the steady runs every second week.

outforarun · 05-10-2012 9:10pm

6 chilly steady miles this morning. Legs felt good although groin is still not right. During the day I feel it when I raise my knee up beyond a certain height, so if standing taking off my left shoe is fine, but I have to bend forward to take of my right shoe. No Nimbus in US 11 in Elvery's I may have to risk the 14 from Champion Sports.

M01 8:08
M02 8:07
M03 7:55
M04 8:02
M05 8:31
M06 8:23

Total 6.04 @ 8:11

Week 11 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.14 | 9:08
Steady 6M @ 8:30 to 8:00 | 6:04 | 8:11
Tempo 6M @ 7:30 to 7:00 | |
LSR 12M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
37 / 36 / 05 / 00 / 13 | 11.18 / 11.18 / 1073.04

outforarun · 05-10-2012 9:16pm

average_runner wrote: »

... I think your plan is very good but maybe switch a track session for one of the steady runs every second week.

Thanks again. I'm hoping to try get one evening session a week next year. A track session like you say every second week would be great (might even investigate Donore Harriers), but right now 99% of my midweek runs are completed before 7am in the morning - steady pace is already a challenge at that time so track sessions I just don't think would happen.

outforarun · 09-10-2012 10:31pm

Only managing to catch up with log now after a busy weekend.

Saturday’s session was my standard 6 mile tempo run round my usual 6 mile tempo loop. First 3 miles mostly ascending, last three miles mostly descending. Definitely the profile of this loop helps with quick times: I have energy and fresh legs for the uphill section so the mile splits can be good, then I have momentum, downhills and the countdown to the finish-line factor to help keep the splits good for the second half.

Once again I tell myself that 7:2X pace is within target range and there’s no need to bust a gut, and once again I set out at 7:0X pace. These are definitely getting easier. I’ve had a few decent weeks consistent training now and Saturday feels like the day I notice the improvement the most. I’m now starting to expect to log at least one 6:5X mile on these tempos. I probably will see tempo pace range shift forward 15” next year, 6:45 to 7:15. Afterall the last two tempos I’ve run have been inside this range. I think the difficult part would be the pressure of having to finish at sub 7:15 pace; now I have the comfort of knowing I can fall back to 7:2X pace if I really need to.

And what a gorgeous day for a run. I made an effort to soak in all that warmth and sunshine, aware that I might not find these conditions again this year.

Warm-up 1.27M @ 8:45

M01 7:06
M02 6:59
M03 7:09
M04 7:09
M05 7:09
M06 7:04

Total 6.02 @ 7:06

http://connect.garmin.com/activity/231824442

Warm-down 1.15 @ 9:08

Week 11 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.14 | 9:08
Steady 6M @ 8:30 to 8:00 | 6.04 | 8:11
Tempo 6M @ 7:30 to 7:00 | 6.02 | 7:06
LSR 12M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
38 / 37 / 05 / 00 / 12 | 19.62 / 19.62 / 1081.49

outforarun · 09-10-2012 10:40pm

Didn’t run on Sunday partially because we had family visiting, partially because I could feel the groin strain again, and partially because I was on a long weekend and so opted to run on Monday instead of Sunday. So headed out yesterday afternoon after lunch.

It was cold out and I was not in the mood for a run. I’d spent the morning in IKEA and already there the legs were unhappy. Spent the whole run wishing it was over. Achilles, calves, hips, groin all niggling and pinging and tweaking. Legs felt heavy, footfall a horrible flat slap slap slap. Highlight of the run was when I had to stop for three sprinting young deer by the playing fields.

I think the speed sessions on Saturday are not allowing the groin strain time to recover and are probably setting it back. I have three weeks training left to DCM, two of which are taper, I may have to knock tempos on the head. I reckon I probably have enough speed in the legs at this point and I should focus on endurance (last 20 miler next Sunday), on nursing this strain and on easy running to help legs refind some freshness.

M01 8:54
M02 8:36
M03 8:47
M04 8:48
M05 8:50
M06 8:49
M07 8:53
M08 8:56
M09 8:47
M10 8:47
M11 8:56
M12 8:52

Total 12.08 @ 8:50

Week 11 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.14 | 9:08
Steady 6M @ 8:30 to 8:00 | 6.04 | 8:11
Tempo 6M @ 7:30 to 7:00 | 6.02 | 7:06
LSR 12M @ 9:00 to 8:45 | 12.08 | 8:50

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
39 / 38 / 05 / 00 / 11 | 31.70 / 31.70 / 1093.56

outforarun · 12-10-2012 11:51am

Slacking-off. Single Dad duties this week meant I only had two early early windows to run and I didn’t take them. Hangs head. Mumbles ‘blah blah tired, blah blah no sleep blah blah.’

Groin strain is still not right. I’m assuming this is a groin strain, it feels like a strain and it’s in the groin area. Achilles have been pinging a bit as well. So maybe the extra days rest might serve me well. Straws.

Tomorrow I had 6 steady planned with warm-up and warm-down. I’ll extend it a bit to make it 10 steady overall. Then Sunday the final big session pre DCM, a 20 miler over the same route as 2 weeks ago.

Bit the bullet and bought Nimbus 14, I couldn’t find Nimbus 13 round town. Got them in Champions staying under my €150 limit, paying €149, I showed them. These will be brought on their first run tomorrow. My existing Nimbus 13 will retire on 544 miles and 4 PBs. I’m hoping that the new runners will also help ease the strains and niggles that I’m having of late.

Went to see a man about a horse the other day and was reading the back of my PowerBar gel. Do not exceed daily recommended allowance of 2 satchets. Very small print this.

outforarun · 15-10-2012 10:28pm

Another warm and sunny Saturday. Ten miles steady on the menu. I take Nimbus 14 on their first outing. I can’t say I notice an enormous difference between the 14 and 13. Maybe the 14 are a little lighter. Run goes fine although the legs feel anything but fresh. Groin strain twinges a bit. This has overtaken my Achilles as source of greatest concern. In the afternoon the strain was particularly delicate but come evening it had improved quite a bit. Anxious about Sunday’s 20 miler.

M01 8:05
M02 8:07
M03 8:11
M04 8:15
M05 8:22
M06 8:09
M07 8:25 (1100 miles for the year)
M08 8:27
M09 8:15
M10 8:16

Total 10.07 @ 8:15

Week 12 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | DNS | DNS
Steady 10M @ 8:30 to 8:00 | 10.17 | 8:15
Steady 6M @ 7:30 to 7:00 ||
LSR 20M @ 9:00 to 8:45 | |

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
40 / 39 / 06 / 00 / 09 | 10.07 / 41.87 / 1103.73

outforarun · 15-10-2012 10:41pm

Nasty out there Sunday morning. Dull and cold and showers. Take my time getting ready for this one, stalling. Out at 8:15 unsure how this one would go. I’m surprised to hit LSR pace right from mile one, usually on these runs the first mile is a little slower then I gradually speed up to LSR. I can feel the groin-strain, I’ll monitor it for the next while and fingers-crossed it won’t get any worse, I really don’t want to DNF today’s run. I’m running the same route as 2 weeks ago. I pass through Rathmines and Ranelagh and head up Clonskeagh Road. Next time I head up here, in 15 days time it’ll be for real. Holding 8:5X pace demands a bit more concentration today than two weeks ago. Legs are tired and so if I switch off and relax the pace risks dropping over 9:00 min miles. I’m adjusting pace to speed up more than to slow down.

Bottle hand is cold. Run alongside the sea for a while. Grim and misty out there. First gel at Sandymount, fingers are a bit numb so it’s a task to unzip and zip up pockets. Out by the RDS and a lap of an abandoned Herbert Park. Speed picks up a bit on leaving the Park and heading back down to the canal. Wish I had fresh legs and that the sun was shining. Over half-way there as I head down the length of the South Circular Road. It’s nice to be able to countdown single figure miles.

Through Kilmainham Cross for the second time and down to Conyngham Road. Mercifully there is no headwind today. This stretch can feel a bit never-ending. Take second gel and have to push the pace again. Thoughts turning toward Knockmaroon Hill. I try to up the pace a little more as I tip through Chapelizod. Fifteen miles completed about 100ms from the base of Knockmaroon. Up we go. No shout-outs from passing cars today. Plug away. Before I know it the hill is behind me. Must admit that this is getting easier. Like 2 weeks ago I manage to keep mile 16 within LSR pace. I'm hoping this bit of hill work done on tired legs will help me near the end of DCM.

Into Park and on to home straight. Legs are heavy and tired but strain has gone quiet and I realise I haven’t noticed the Achilles at all this morning. Down the Kyber up Wellington and out of the Park. Through Kilmainham Cross for the third and final time and done. 20.15 miles at 8:53 pace.

Groin strain is sore for 2 hours or so after I stop running then gradually improves during the day. I don’t think I’ll risk aggravating it with any more speedwork between now and marathon day. Just spend the next two weeks with easy and shorter runs. Today the legs are stiff (including Achilles) but nothing out of the ordinary. Nimbus 14 seem to have performed well on their first two runs.

So that’s two 20 milers, two 18 milers, and a 16 miler completed in this build up to DCM (year to date I’ve gone 20 or more on 6 occasions). I’ve also run my fastest 10 mile (1:13:11) and half-marathon (1:37:52) as part of DCM prep. I’ve fallen down though on midweek mileage and it’s this that has me not 100% confident that I won’t blow up again in two weeks time. I know my discipline has not been exemplary in this training cycle – as I mentioned in a previous post DCM is not this year’s A race and consequently I didn’t bring to training the same focus I did for CCM. Goal for the next two weeks is to return some freshness to two tired legs. I'll also try to recover at least one of the DNSs below, I don't like the way that figure has creeped up.

M01 8:44
M02 8:46
M03 8:55
M04 8:58
M05 8:53
M06 8:54
M07 8:58
M08 9:01
M09 8:59
M10 8:54
M11 8:51
M12 8:52
M13 8:43
M14 8:58
M15 8:56
M16 8:55 (Knockmaroon Hill)
M17 8:50
M18 8:53
M19 8:49
M20 8:47

Total 20.15 @ 8:53

Week 12 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | DNS | DNS
Steady 10M @ 8:30 to 8:00 | 10.17 | 8:15
Steady 6M @ 7:30 to 7:00 | DNS | DNS
LSR 20M @ 9:00 to 8:45 | 20.15 | 8:53

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
41 / 40 / 07 / 00 / 7 | 30.33 / 62.02 / 1123.89

outforarun · 21-10-2012 3:30pm

Busy at work. Some runs to update. Out at 6am for 5 recovery miles on Friday morning. Garmin lost reception twice in the first 800ms. That's never happened before. Legs felt heavy and stiff. Just happy to tick this one off.

M01 9:46 (Garmin?)
M02 9:04
M03 9:16
M04 9:09
M05 9:07

Total 5.09 @ 9:16

Taper Weeks 13 & 14 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09|9:16
PMP (<3:30) 6M @ 8:00 to 7:50 ||
LSR 10M @ 7:30 to 7:00 | |
Recovery 5M @ 9:30 to 9:00 | |
Steady 6M @ 8:30 to 8:00 | |
Recovery 5M @ 9:30 to 9:00||
LSR pace 5M @ 9:00 to 8:45||
Recovery 3M @ 9:30 to 9:00||

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
42 / 41 / 07 / 00 / 6 | 5.09 / 67.11 / 1128.98

outforarun · 21-10-2012 3:48pm

Tipped over to the Park to the start of my 6 mile loop. The plan was to run at steady pace and so not aggravate my groin strain, which is persistent and will not go away. However I start off way too fast and find myself dropping down from 7:2X pace. In a way I think running fast feels better than running slow with this strain. I decide on the first 400ms that I was going to run this at PMP pace (that's sub 3:30 PMP). Managed to hold that pace and feel comfortable the whole way round. I really don't think that I could hold this for 26.2 miles though. And I'm not convinced about 8:1X pace either.

Finish the 6 miles with a 7:54 average pace. Breathing is grand. Legs a bit tired. Groin acts up a bit later in the afternoon. But i'm glad to have decided to up the pace at least once before DCM.

Warm-up 1.26M @ 9:03

M01 7:45
M02 7:56
M03 7:54
M04 7:57
M05 7:57
M06 7:57

Total 6.01 @ 7:54

http://connect.garmin.com/activity/235591951

Warm-down 1.17M @ 9:18

Taper Weeks 13 & 14 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09| 9:16
PMP (<3:30) 6M @ 8:00 to 7:50 | 6.01 | 7:54
LSR 10M @ 7:30 to 7:00 | |
Recovery 5M @ 9:30 to 9:00 | |
Steady 6M @ 8:30 to 8:00 | |
Recovery 5M @ 9:30 to 9:00||
LSR pace 5M @ 9:00 to 8:45||
Recovery 3M @ 9:30 to 9:00||

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
43 / 42 / 07 / 00 / 5 | 13.53 / 75.55 / 1137.42

outforarun · 21-10-2012 4:03pm

Last double-digit run before DCM this morning. Groin feeling better than expected. Headed over the Park. Wondering how many of the runners out this morning will be lining up at the start line in 8 days time. If the conditions are like they were this morning I'd me happy. Not cold and lots of sunny spells. I'm definitely getting anxious now. Lots of doubts about race pace are starting to take shape. Some schools cross country meet going on by the playing fields, complete with starting gun.

This afternoon groin feels much better. Hopefully another week of easy running will help it some more. I'm in Russia this week coming, so it'll be threadmill running.

M01 8:53
M02 8:45
M03 8:42
M04 8:48
M05 8:54
M06 8:53
M07 8:41
M08 8:51
M09 8:47
M10 8:49

Total 10.15 @ 8:48

Taper Weeks 13 & 14 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09| 9:16
PMP (<3:30) 6M @ 8:00 to 7:50 | 6.01 | 7:54
LSR 10M @ 7:30 to 7:00 |10.15 | 8:48
Recovery 5M @ 9:30 to 9:00 | |
Steady 6M @ 8:30 to 8:00 | |
Recovery 5M @ 9:30 to 9:00||
LSR pace 5M @ 9:00 to 8:45||
Recovery 3M @ 9:30 to 9:00||

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
44 / 43 / 07 / 00 / 4 | 23.68 / 85.71 / 1147.57

outforarun · 23-10-2012 8:13pm

Android update (I'll leave the table updates till later this week) Busy day at work. And was really looking forward to a run this evening even if it was on the hotel treadmill. 8.03K at around 5:30 pace. Effort felt easy even if the indoor run had me swrating much more than usual. It's dark in the mornings and it's dark when I get back after work and I don't feel brave enough to head outdoors. I haven't seen one runner around. I'm only a few Metro stops from Gorky Park though and I could be here over a weekend next month so that's a run I'd like to tick off. Groin fine while running. Bit sore while grabbing a bite out later.

outforarun · 25-10-2012 10:02pm

10k this morning at 5:05 pace. The kilometres don't half drag on the treadmill.

outforarun · 28-10-2012 9:09pm

Overall this DCM training cycle has been disappointing.

I haven't felt as motivated as I would have liked. One DNS following another.
I'll have no-one to blame but myself if it all falls apart tomorrow. I really don't know how the narrative will unfold for this one. I'm pretty certain that despite McMillan having me at 3:24 off the Dublin Half-Marathon, if I was to set out at 7:5X tomorrow I would crash and burn somewhere after 18 miles. So 8:1X pace will be borderline I reckon. 50/50 that the wheels will come off. It'll depend I think on how the legs feel tomorrow.

The trip to Russia may have helped. I manage to catch up on sleep that I'm not getting at home. Very air-conditioned sleep but still. Friday morning I choose extra bed time over a run. It felt like the correct decision and it's one run I don't feel guilty about missing. While in Moscow I walked to and from work, around 4 miles round trip a day. And I had a good 6 mile walk into and back from the centre on Thursday evening. The trip home on Friday was tiring. Between de-icing and air traffic delays I was stuck on a plane to Frankfurt for over 4 and a half hours. Luckily I had Saturday and Sunday to recover.

Went out for 5 miles at LSR pace Saturday evening. Dusky when I left home and already nearly dark going down the Kyber. Lovely evening for a run and really nice to see the city lights under the Dublin Hills. Legs felt good (a little feedback from Achilles).

Legs continued to feel good today and I reckoned I could do without the planned 3 miler. In and out quickly to the RDS. Didn't have time to browse, which was a pity.

Finally this evening I'm starting to feel excited about tomorrow's race. I just hope that the year's running to date will allow me dodge the wall this time round.

Target Pace 8:1X
Target Time 3:3X

M01 8:57
M02 8:48
M03 8:41
M04 9:01
M05 9:01

Total 5.02 @ 8:54

Taper Weeks 13 & 14 of 14 Session Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:30 to 9:00 | 5.09| 9:16
PMP (<3:30) 6M @ 8:00 to 7:50 | 6.01 | 7:54
LSR 10M @ 7:30 to 7:00 |10.15 | 8:48
Recovery 5M @ 9:30 to 9:00 | 5.00 | 8:49
Steady 6M @ 8:30 to 8:00 |6.22 | 8:13
Recovery 5M @ 9:30 to 9:00| DNS| DNS
LSR pace 5M @ 9:00 to 8:45| 5.02 | 8:54
Recovery 3M @ 9:30 to 9:00| DNS| DNS

Sessions Completed / On Target / DNS / DNF / Remaining |Miles WTD / MTD / YTD
47 / 45 / 08 / 00 / 0 | 16.24 / 101.95 / 1163.81

outforarun · 30-10-2012 10:05pm

Final Chip Time 3:41:42.

So last three marathons:

3:41
3:40
3:41

If I don't change my training I cannot expect to change my times.

Full report tomorrow.

outforarun · 01-11-2012 11:17pm

Pre Race
Up at 7 for two slices of toast, a banana and a hot cup of tea. The weather’s not too inviting outside but at least it’s not raining. I’m not as excited as I should be. Get kitted out and put on long sleeve zip top over number. My office is close to the start line so the plan is to drop my jacket off there. It’s just over two miles from home to the start-line so this walk is my warm-up. En route I pick up a Powerade. In the office I empty the Powerade and fill with water. I’ve never tried Powerade with gels and I don’t plan on starting today.

Head over to the start and I’m in position with about 10 minutes to spare. Turn the Garmin on. I’m feeling a bit anxious about how it’s going to pan out. Remind myself that it’ll be the slowest race pace I’ve ever targeted and that I should just try enjoy it. Decide I’ll take Garmin mile splits against 8:15 pace.

Fitzwilliam Square to Phoenix Park
And we’re off. First corner, and we’re reduced to near walking pace. Crazy congestion for the first half mile or so. Once we’re onto Nassau Street it becomes a little easier to find an uncrowded space in which to run. First mile just little too fast at 8:09. Immediately try to drop the pace. First hill is by the Rotunda and this helps keep me in check. I’m paying close attention to the legs, how do they feel? Trying to imagine how they’ll hold up over the next few hours. Along the North Circular I get a pain in my right-foot but luckily it lasts only half a mile. Lots of bottles being thrown just a little too violently onto the pavement, someone has to shout out to ‘watch the kids’. I’m overtaken by a Penguin. Just over 4 miles done and I’m happy to enter the familiar territory of the Park.

M01 8:09 (06” up)
M02 8:12 (09” up)
M03 8:13 (11” up)
M04 8:10 (16” up)

Phoenix Park to Walkinstown Road
The Park Section is unremarkable. Head down for the drag up Chesterfield. Go through the 10K mark in around 51 minutes. Feeling relaxed. The pace creeps up as we run down the Glen Road and I decide to just go with it, keep the effort steady. Mile 8 at 8:03 pace would be the fastest of the day. I reckon I’ll cash in these banked seconds on the hills round mile 20. Through Chapelizod with great support along the road side. The amount of kids with jellies all along the 26.2 miles was incredible. The first proper hill arrives shortly after Chapelizod, St. Laurence Road. One guy behind me commenting that something like this at mile 20 would be the end of a lot of people’s races. I’m still feeling ok. All hills are now compared to Knockmaroon Hill in my mind, mentally that’s a great advantage. Go through 10 miles in around 1:22. Catch the little one, her Mum and her Mum at Kilmainham Cross. Great support along here as well.

Then Crumlin Road the first part of the race where I have to push the pace a bit. Wasn’t expecting this long lonely grey drag. I reckon I wasn’t the only person finding this stretch difficult and I passed a few runners over this section. The reward at the end is the turn onto Walkinstown Road and the Half-way chute. At 8:15 pace I should be going through at 1:48:05: the Garmin shows 1:47 something. Officially I went through with 1:48:33 on the clock. So overall I’m happy with pacing and glad I have a few seconds banked for hills to come and racing line.

M05 8:09 (22” up)
M06 8:18 (19” up)
M07 8:12 (22” up)
M08 8:03 (34” up)
M09 8:08 (41” up)
M10 8:16 (40” up)
M11 8:12 (43” up)
M12 8:21 (37” up)
M13 8:10 (42” up)

Walkinstown Road to Foster’s Avenue
Got another shout out from friends shortly after 14 miles. From 14 to 20 miles this is where normally it gets interesting and I get some indication of how sore the final 6 miles may prove to be. My feeling is that Dublin is hillier than Cork, both in terms of uphills and downhills. Cork I remember as mostly flat or uphill, only one or two downhills come to mind. Dublin instead seems to have a fairer distribution of uphill and downhills. I like getting to mile 16 because in my head I start a countdown from 10 miles. As soon as I pass the 16 mile mark I tell myself only 9 point something miles to go, after the 17 mile mark only 8 point something miles to go (I conveniently ignore the 0.2 miles before the finish line). I tell myself that I’m on a training run, that I’ve felt worse on training runs. The legs are tired now. I’ve taken two gels, one left. And now it’s a waiting game, how long more can I keep this pace up. I’m kind of dreading the hills around the 20 mile mark. On the hill up out of Milltown I pass people that are definitely suffering. But again I draw on the training runs up Knockmaroon and these hills don’t seem too bad.

The dreaded Roebuck and Fosters arrive. The pace drops off for sure but I don’t mind I know I have some seconds in the bank and I’m happy that overall the effort feels about the same as over the previous 3 or 4 miles. This definitely encourages me and I dare to think that the 3:3X could be on. So both Roebuck and Fosters are negotiated without any great fuss. The hard work is done? I take my third gel. Then I start to feel the energy draining away and suddenly the same effort isn’t translating into the same pace on the Garmin. And now 3:3X is being questioned. Quite a swing in a few minutes, marathons are cruel.

M14 8:14 (43” up)
M15 8:14 (44” up)
M16 8:17 (42” up)
M17 8:17 (40” up)
M18 8:08 (47” up)
M19 8:13 (49” up)
M20 8:27 (37” up)
M21 8:35 (17” up)
M22 8:25 (07” up)

Stillorgan Road to Merrion Square
The fall-off is sore and disappointing, but it is not as dramatic as in Cork. The difference I guess between blowing up off 7:5X pace and blowing up off 8:1X pace. Also though after mile 22 the road turn mercifully downhill. If it had been flat or uphill things could have been a lot uglier. Unless I manage to refind some energy I reckon I’m not going to be getting any PBs today. I’m at that point where I’m looking less at the Garmin and just focusing on form and keeping the legs moving. I’m determined not to walk. Hold head up. Ignore aching legs. The pace has dropped but seems to be holding at around 9:0X. A girl is giving her companion some great pep-talk. She’s talking him through these last few miles, “Use your arms, focus on the horizon, the hard work is done, use your arms, not far now”. I borrow her encouragement and it genuinely helps, I try use my arms more, focus on core. It’s not helping her friend as much and they gradually drop back.

Miles 24 and 25 are a blur. I don’t notice a lot of what’s going on around me, I’m just aware of lots of voices shouting support, I’m overtaking some runners and I’m being overtaken by others. Shelbourne Road and Grand Canal Road have never seemed so long. It’s like the Tour de France over the last mile with supporters crowding on both sides and it does help take my mind of my legs. I’m desperate for the finish line, just get to Trinity, just get round to Nassau. Just get to the end of Nassau. The clock at the end of Nassau reads 1:42 something. Ah well at least I’ve run the whole distance. Onto the finishing carpet and over the line with the Garmin reading 3:41:39.

M23 8:41 (19” down)
M24 9:04 (68” down)
M25 9:08 (121” down)
M26 8:58 (164” down)

Total 26.49 @ 8:22 pace

Aftermath
In the Cork City Marathon you finish on a warm summer’s morning, can stroll 200ms up Patrick’s Street and find a spot to collapse. No such luxury in DCM. I’m immediately aware of how cold it is. Legs are in bits but I have to keep shuffling around Merrion. Finally find some steps to sit down on. The medal (much nicer than the CCM one) actually feels heavy round my neck. I’m dizzy. Slug down the sickly sweet fruit juice from the goody bag, wolf down the Wispa, make a mental note of where the nearest First Aid Station is. Head between legs. After 5 minutes or so the dizziness passes. The guy I’m sitting next to finished in 3:39. Rub it in.

Really really slow shuffle down to the First Aid where I get a foil wrap. Right arm feels numb. I’m freezing. Off with wet top on with (really very nice) DCM top. When I tried to open the plastic bag to get the t-shirt out I gave myself a cramp in the neck! Another slow shuffle back to very warm office. Only start to feel ok again once I get my jacket on. Walk home.

Right, no hiding place, I got what I deserved. I slacked off in training. A total of 8 DNS sessions may very well have cost me the 90 odd seconds that would have got me a 3:3X. My official chip time of 3:41:42 confirms what I knew to be the case, my training has stagnated, 3:41, 3:40, 3:41. Plateau.

Now I’m taking a week to 10 days off before resuming with some easy runs to ease the legs back into shape. Sore left glute has me limping home from work (fine in the mornings). December and the start of the new year I might try some 5K time trials, just cause I like the idea of running fast for a while.

Next year P&D will be put into action for a third attempt at sub 3:30 in Cork. I’m not nervous about the schedule but I will need to be creative with the logistics. I’m not going to worry about it now.

The positives from Monday? I ran every step of the way, I didn’t blow-up in the dramatic way I did in the last two Cork races. Achilles were fine and my groin strain appears to have disappeared.

The organization was top class, especially given the numbers. The support was tremendous the whole way round. The course felt fair, felt fairer than Cork (maybe that’s just cause I was running slower for the first 20).

Final time 3:41:42
Final position 3364 of 12203 finishers (or 28th of 100 finishers).

outforarun · 18-11-2012 11:27pm

Back on the road and back on the logs (and as an M40).

Took me longer to recover from DCM than I'd expected. The first few days I felt ok, tired and achy but ok. Then left glute got really sore. And I postponed my first recovery runs a while longer. I always run Cork for charity and a work colleague had agreed to sponsor me provided I'd turn-up for a 5-aside at some point this year. Deal's a deal and so I went for my first game of footie in years the week after DCM. I ran from the office to the pitch, just shy of 2 mile and that felt ok, could feel the glute but it didn't seem too bad. Played the game and for the last 10 minutes the glute has sore enough. Then the plan was to jog home (about 4 mile). For the first time ever I had to abandon a run, I was just too sore. I hobbled home 2 miles and really the legs felt worse than after DCM!! Thankfully the day after they made a miracle improvement, I won't be found on a football pitch again in a hurry.

Finally got back to proper running this weekend. Five enjoyable missed-you miles at recovery pace from home, around the Kyber and back.

M01 8:58
M02 9:04
M03 8:50
M04 9:09
M05 9:10

Total 5.02M @ 9:03

Then same again today another 5 recovery miles, some in the Park and some near home.

M01 9:20 (1200 miles for the year)
M02 8:59
M03 9:01
M04 8:51
M05 9:03

Total 5.17M @ 9:03

Overall legs feel good. Glute seems to have cleared up. Slight tweak right-groin. I'll keep the running easy for a few more sessions. The goal between now and year-end is just to get comfortable on 25-35 miles a week and bring my 6 mile pace gradually back down to sub 7:15. I'll be in Milan over Christmas and i might feel metric and run a flat Garmin 10K time-trial while there. Will also upgrade from Forerunner 110. Maybe to the 210.

Nice to be back, and nice not to be slave to a plan for a while.

outforarun · 23-11-2012 2:12am

Terrific howling winds outside this morning. Happy I still managed to get up and out for 6:00am. The winds seem to disappear as soon as I started running. Still had to suffer some heavy showers. I wasn't the only early running soul out, a nod and howarya as we pass.

Legs felt mostly good, bit of stiffness in the left hip. This was another recovery pace five miles, enjoying these and it does feel they are helping the legs get back to somewhere near normal.

M01 9:04
M02 9:06
M03 9:08
M04 9:09
M05 9:08

Total 5.19M @ 9:06

Tomorrow evening plan is for 5 at steady pace (8:30 to 8:00).

outforarun · 25-11-2012 2:30pm

Off to Russia next week and Friday was a late day in the office, didn't manage to get out Friday evening. Got out yesterday instead for a lap of my 6 mile Phoenix Route. The idea over the next few Saturdays is to run this loop, or 6 miles, at a gradually increasing pace. Yesterday I just aimed for steady pace, next Saturday DCM marathon pace (8:1X), then 7:5X, then 7:30 to 7:45, then 7:15 to 7:30 and finally sub 7:15. This last one might be a 10K time trial in Milan.

With the prospect of several treadmill runs over the next 2 weeks I bought a pair of earphones and tried them out yesterday. It's the first time I've ever run with earphones. Listened to Newstalk and it is quite distracting, in a good way. I don't think I'd wear them on fast runs, where I prefer to hear my footfall and breathing, but they could become a feature of Sunday LSRs.

Trivia: if I'm running while Ireland are playing rugby, Ireland win. I've a 100% record of this happening.

Started a little faster than intended, wanted to try for the slower end of steady pace. Felt comfortable over the 6 miles and successfully dropped the pace down to 8:2X. Left hip gave some feedback during the run, and it was quite sore afterwards, feels like I've pull something there.

Warm-up 1.28M @ 8:40

M01 8:10
M02 8:15
M03 8:23
M04 8:22
M05 8:25
M06 8:26

Total 6.03M @ 8:20

Warm-down 1.16M @ 8:57

Sun was shining this morning, hip felt better and it looked perfect for a run, but the little one was in cracking form and I won't see her for a while so spent the morning messing with her instead. Good decision.

2012 4 Races for 4 PBs

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