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Micilín's Mucky Miles
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Thursday
Run: Rathmines to Booterstown
Distance: 4 miles
Time: 37:10
Pace: 9:18min/mile
Climb: 0m
HR: 156bpm
Friday
Cycle: Rathmines - Rathfarnham - Dún Laoghaire
Distance: 11.48 miles
Time: 51:41
Average Speed: 13.3 mph
HR: 151bpm
Run: Killiney, Dalkey and Roche's Hills
Got the DART to Killiney after work and ran the 3 hills again - Dalkey twice, Killiney twice and Roche's once. Dalkey Hill is the most fun as it has 177 steep steps! Got my heart-rate up to 185bpm (was 189bpm a few weeks ago). The sun was long gone by the time I was finished.
Distance: 8 miles
Time: 1:30:38
Pace: 11:20min/mile
Climb: 342m
HR: 160bpm
Garmin Link
Saturday
Run: Phoenix Park
Cycled to the Park, forgot the Half-Marathon was on! Didn't upset my planned route. Finished up at the top of Kyber Road.
Distance: 4 miles
Time: 37:01
Pace: 9:15min/mile
Climb: 51m
HR: 167bpm
Monday
Run: Phoenix Park
I bought a headtorch on Sunday so I tried it out on this LSR. Have a sore neck today! It's quite fun running in the dark with a headtorch, except for the KitKat wrapper that scared me around the 4th mile, and the deer that were on nearly every trail in the Park. Iced the knee when I got back on my brother's advice. Can't feel any pain in it today
Hills included Kyber Road twice and Lower Glen Road. Very happy with my splits - less than 30 seconds difference between the fastest and slowest miles, the fastest being me running away from deer who were only looking at me! I didn't know how they would react to the headtorch!
Distance: 12 miles
Time: 2:03:00
Pace: 10:15min/mile
Climb: 94m
HR: 156bpm
Garmin Link0 -
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Friday
Run: Rathmines to Blackrock
Distance: 5 miles
Time: 45:18
Pace: 9:04min/mile
Climb: 0m
Sunday
Run: Shankill to Hell Fire Club
Got the first bus out to Shankill and started at the start of the Dublin Mountains Way. My plan was to take it easy at the start and not push myself too hard to conserve energy for the end. Also went for the same nutrition/hydration strategy as the last few LSRs, ie a drink every 30 minutes (2 litres of water/orange in my Platypus) and food every 60 minutes (2 bananas and a packet of Starburst). I was very happy with how it went and I didn't have jelly-legs at the end like I did at the end of the (flat) 16-mile LSR.
Highlights:- Massey's Wood: My first time in this wood and was very impressed. Lovely surface - nice and soft. Great for descending.
- My knee holding up
- Finishing the run! I felt very satisfied, but quite sore!
- Doing my first run of 1,000m of climbing. 1,012 metres according to the Garmin :eek:
- The rocky surface between the base of Two Rock and Tibradden forest. It was flat, straight, lovely views, but couldn't sustain a good pace because of the small rocks. Very frustrating.
- Taking a wrong turn before heading up to the top of Tibradden. I ended up not running Tibradden Mountain and ran on the tarmac of Ballybrack Road (I think) instead.
- The climb up to Hell Fire Club. It was far too steep to run, I was quicker walking. Felt like my calf muscles were going to snap! Will avoid Hell Fire Club for the 20-mile LSR or will go the back way around.
Time: 3:43:18
Pace: 12:24min/mile
Climb: 1,012m
Garmin Link0 -
Micilin Muc wrote: »Highlights:
- Massey's Wood: My first time in this wood and was very impressed. Lovely surface - nice and soft. Great for descending.
- My knee holding up
- Finishing the run! I felt very satisfied, but quite sore!
- Doing my first run of 1,000m of climbing. 1,012 metres according to the Garmin :eek:
I'm so jealous, Micilin... Well done on such a great run 0 -
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Tuesday
Run: Rathmines to Blackrock
Distance: 5 miles
Time: 45:45
Pace: 9:09min/mile
Climb: 0m
HR: 163bpm
Wednesday
Run: Killiney - Carrickgollogan - Shanganagh Park
Ran with my brother (the Ironman) up to Carrickgollogan. Lovely evening, spent about 5 minutes at the top of the hill looking at the great hazy twilight 360-degree view. He found the run tougher than I did
Probably because he hasn't ran in three weeks.
Distance: 9 miles
Time: 1:34:48
Pace: 10:32min/mile
Climb: 263m
HR: 150bpm
Garmin Link
Cycle: Rathmines to Dún Laoghaire
Distance: 6.39 miles
Time: 28:33
Average Speed: 13.4 mph
HR: 126bpm
Thursday
Run: Blackrock to Rathmines
Very hot run home from work!
Distance: 5 miles
Time: 45:55
Pace: 9:11min/mile
Climb: 0m
HR: 158bpm
Cycle: Rathmines to Dún Laoghaire
Distance: 6.32 miles
Time: 28:23
Average Speed: 13.4 mph
HR: 124bpm
Friday
Cycle: Dún Laoghaire to Rathmines
Very wet cycle home from work!
Distance: 6.40 miles
Time: 26:56
Average Speed: 14.3 mph
HR: 140bpm
Saturday
Run: Rathmines - Phoenix Park - Crumlin
After last week's big LSR of 18 miles in the mountains, I thought this 14-miler on the flat was going to be easy, especially since the Hal Higdon plan says:
"Did you believe when you started this program there would come a day when we would tell you to go that distance, and you'd think, Oh, an easy day."
Well it wasn't easy. A couple of reasons:- Weather: I'd like to blame the rain for making me feel kind of down at the end of the run, but to be honest I don't think it bothers me that much. I can't discount it though.
- Gear: I wore my Mizuno trail runners for this run. But around 6 miles of this run was on concrete footpaths, to and from the Phoenix Park. Maybe I should have cycled to the Park instead. The wet conditions called for the trail runners.
- Nutrition: I started running just before 2pm, but all I had for breakfast at 11am was porridge, cold chicken goujons from Friday night, a triangle of Toblerone and half a family pack of M&Ms. Actually, on writing this, I see where I went wrong today :pac: Ok, time to cop on a bit!
Distance: 14 miles
Time: 2:18:44
Pace: 9:55min/mile
Climb: 124m
HR: 158bpm
Plan for Week 15
So next week is the peak week, 20 miles next weekend. I've decided to do the runs on Monday, Tuesday and Wednesday, so that I have Thursday and Friday to take it easy for the 20 miles on Saturday, then Sunday and Monday to recover. Will be treating this week like a race week!
I've been doing a lot less cross training, ie cycling, recently. I feel better for it because of the increased running mileage, but my plan is prescribing quite a bit more cross training than I'm doing.0 -
Micilin Muc wrote: »cold chicken goujons from Friday night, a triangle of Toblerone and half a family pack of M&Ms.
I had roughly the same diet over the weekend, but at least you went running afterwards 0 -
Monday
Run: Shanganagh Park
As the weather was so nice I decided I'd do my 10-miler tonight. Went with my brother from Killiney down to Shanganagh Park and did loads of loops. Probably not the best week to start something new but I tried doing a few miles at my planned marathon pace (9.10min/mile). I don't know if it was psychological or what, but I found it a little tough, had a few stitches. All the hill running I've been doing must be great for my endurance but is no substitute for running faster.
Dolphins are back in Killiney Bay again
Distance: 10.11 miles
Time: 1:34:09
Pace: 9:19min/mile
Climb: 70m
HR: 150bpm
Cycle: Rathmines - Dún Laoghaire - Killiney
Distance: 12.14 miles
Time: 55:34
Average Speed: 13.1 mph
HR: 123bpm
Tuesday
Run: Blackrock to Rathmines
Ran home from work. Wanted something different so I decided to take a different route than my usual Rock Road route: went up Mount Merrion Avenue and down the N11 to the Grand Canal. I remember MMA being a hill when I was younger, but did not feel it at all running it tonight
Distance: 5 miles
Time: 45:23
Pace: 9:04min/mile
Climb: 50m
HR: 157bpm
Cycle: Rathmines to Dún Laoghaire
Distance: 6.39 miles
Wednesday
Run: Rathmines to Blackrock
A little variation on the previous night's run: down Booterstown Avenue and across Cross Avenue and down the rest of Mount Merrion Avenue. Felt great by the time I got to work.
Distance: 5 miles
Time: 45:04
Pace: 9:01min/mile
Climb: 35m
HR: 161bpm
20 miles to do on Saturday. Will be running it from Killiney to Hell Fire Club, nearly identical to my last LSR over the mountains, + 2 miles added on in the middle somewhere! I won't be alone as my brother will be mountain-biking along with food and drink for myself and his friend who will be running the New York Marathon the week after the DCM.0 -
Ó Chuan go Sliabh - From Bay to Mountain
Route: Killiney Bay, Shankill, Carrickgollogan, Barnaslingan, Kilternan, Ballybetagh Road and Ballyedmonduff Road (love this 2.5 mile hill!), Three Rock, Two Rock, Tibradden, Cruagh Wood, Massy's Estate, Hellfire Wood.
My longest run done and dusted As mentioned in my previous post, I ran with a friend running the NYC Marathon soon. This was her first time doing any kind of run on a hill, and she made it all the way to Tibradden, 16 miles!! My brother cycled along with us with supplies. It was really great not having to worry about drinks, bananas, gels, and map etc.
Weather, scenery, company, form, food and drink - everything went right today. 20 minutes in my Dad's car straight afterwards got my legs really, really stiff though! Had a massive feed in my brother's afterwards and icing my knees and feet now, feeling much better than earlier (or not feeling anything, don't know which!).
Celebrating with a bottle of beer tonight. A whole bottle of it
Distance: 20 miles
Time: 3:59:30
Pace: 11:59min/mile
Climb: 934m (how was this less than the 18-miler over the same route?!!)
HR: 158bpm
Garmin Link0 -
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MarySamsonite wrote: »Well done Micilin. So glad your last big LSR went well for you. Must be a great feeling to have it out of the way. You're well set now for the big day.
Thanks, feeling quite confident now!0 -
I noticed over the past few LSRs that two of my toenails on my left foot are slightly purple. Just did a search for 'toenails' in these forums and the results are not promising
I've also been planning ahead to the winter. Last winter I wore Yaktrax in the snow and ice and was able to continue my training. They broke after a lot of walking and running so I've bought the next best thing, Kahtoola Microspikes. Hopefully they're not overkill!
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Micilin Muc wrote: »I noticed over the past few LSRs that two of my toenails on my left foot are slightly purple. Just did a search for 'toenails' in these forums and the results are not promising
I've also been planning ahead to the winter. Last winter I wore Yaktrax in the snow and ice and was able to continue my training. They broke after a lot of walking and running so I've bought the next best thing, Kahtoola Microspikes. Hopefully they're not overkill!
Jesus those things look absolutely mental, I want a pair now 0 -
Micilin Muc wrote: »I noticed over the past few LSRs that two of my toenails on my left foot are slightly purple. Just did a search for 'toenails' in these forums and the results are not promising
Just paint your nails purple like I do
- now my 9 other toenails match the colour of the second toe on my right foot 0 -
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Monday
Cycle: To work and back
Distance: 12.81 miles
Time: 59:21
Average Speed: 13 mph
HR: 121bpm
Tuesday
Run: Blackrock - Rathmines
Distance: 5 miles
Time: 45:01
Pace: 8:60min/mile (isn't that a 9min/mile?!! weird!)
Climb: 51m
HR: 163bpm
Wednesday
Run: Three Rock & Two Rock
Head-torch needed for this run, love running in the dark! Creepy deer staring back at me, and plenty of mountain bikers around with their high-powered lights. Chose a new trail to descend to Ballyedmonduff. It wasn't suitable for me to run on - too steep, narrow and rocky. I think this will be my last hill run before the marathon. As much as I love it, I don't want to get injured.
Lovely views of the city at night
Distance: 8 miles
Time: 1:32:20
Pace: 11:32min/mile
Climb: 362m
HR: 160bpm
Garmin Link
Cycle: Rathmines - Dún Laoghaire - Ballyedmonduff - Rathmines
Cycled up Slatecabin Lane to the Blue Light. My first time not dismounting at the steep hills
Distance: 18.14 miles
Time: 1:29:34
Average Speed: 11.9 mph
HR: 139bpm
Thursday
Run: Rathmines - Booterstown
Distance: 4 miles
Time: 35:34
Pace: 8:53min/mile
Climb: 0m
HR: 159bpm (very low by my standards)0 -
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Saturday
Route: Spiddal - Aill an Phréacháin - Moycullen Road - Spiddal
Was in Galway for the weekend so I met up with Backspacer to do 12 miles around Spiddal. Weather was nice for running, not so nice for views: drizzly and not too warm.
We started out a little bit too quick for an LSR, so I kept an eye on the Garmin to keep the pace in check. Headed out the road towards Na Forbacha and turned up by Aill an Phréacháin. Very few cars on this road. One hill hit us out of the blue - Cnoc an Asail as I found out later - just before we reached the Moycullen Road.
I expected it to be downhill all the way from there, but it was a few more miles of undulating hills before the road started dropping. We picked up the pace slightly for the last two miles and reached Spiddal at 11.7 miles.
We didn't do the full 12 miles, but didn't really care: we kept up a good pace (by our standards) of 10min/miles over hills so I guess we were both happy with the day's running Was chatting pretty much the whole way around and it really helped the miles to blend into each other. Fair play to Backspacer for a good time on an LSR on hills one week after a 10k race and two weeks after a half-marathon!
Distance: 11.73 miles
Time: 1:57:18
Pace: 10min/mile
Climb: 155m
HR: 155bpm
Garmin Link0 -
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Monday
Cycle: To work and back
Very, very, cold. Must get proper cycle gear since the Bike to Work Scheme was announced at work today
Distance: 12.79 miles
Time: 59:57
Average Speed: 13 mph
HR: 134bpm
Tuesday
Run: Booterstown - Rathmines via N11
Ran a little bit of the trail along the walls of UCD, nice!
Distance: 4 miles
Time: 36:01
Pace: 8:59min/mile
Climb: 42m
HR: 157bpm
Cycle: Rathmines - Dún Laoghaire
Distance: 6.18 miles
Time: 26:32
Average Speed: 14 mph
HR: 133bpm
Wednesday
Run: Rathmines - Dún Laoghaire
Got two baselayer tops in Aldi last week, wore one under my t-shirt today. Lovely and toasty!
Distance: 6 miles
Time: 55:39
Pace: 9:13min/mile
Climb: 0m
HR: 160bpm
Cycle: Dún Laoghaire to Rathmines
Cold and windy.
Distance: 6.44 miles
Time: 30:10
Average Speed: 12.8 mph
HR: 140bpm
Thursday
Run: Sydney Parade - Rathmines
Haven't done a run this short in a while! Didn't feel good starting off, sore back and a stitch on both sides. 5 minutes later and the run felt effortless. 156bpm is very low by my standards.
Distance: 3 miles
Time: 27:48
Pace: 9:15min/mile
Climb: 0m
HR: 156bpm0 -
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