The Next Step

neilc

Time to have a go at recording another log to keep me honest. I started one last year after entering the Berlin marathon but shortly after that my wife gave birth to a beautiful little boy called Oísin. The little man was born with special needs which involved us spending most of the first half of the year in hospital with him. Thankfully Oísin's doing great at the moment so I'm hoping I can step up my training a bit and commit to recording a log again.

Running wise, I'm running since mid 2009. Completed three marathons most recently Berlin last week, a 10 mile and a bunch of 10k's. At the moment my PB's are - Marathon 3:22:59, 10 mile 76:32 & 10kM 43:12.

I suppose the next step for me is hitting 3:15 in a marathon to try and achieve GFA times for London and Boston, with a five year plan of gradually bringing it down to 3 hours. For the 10k the goal is 40 minutes in the next couple of years. Not sure yet if any of it's achievable but it won't be for the lack of effort.

Training wise things are going good at the minute. Just finished week one of P&D's multiple marathon program for the build up to DCM. It's was mostly recovery stuff last week with a nice 8 miler today, garmin link. Felt great, really hard to believe it's only a week since Berlin. Previous marathons definitely took much longer to recover from. Next week steps it back up a touch but not too much.

Weekly miles - 24
Annual miles - 1232

menoscemo

Best of luck with it Neil.

cwgatling

Good man Neil. Best of luck.

P&D's multiple marathon program

You're a sucker for punishment (which helps in this sport).

neilc

Tuesday Oct 4th

5.47 miles - Time: 41:27 - Avg Pace: 7:34 min/mi garmin link

Great run this evening. It was meant to be another recovery run today but after yesterday rest day decided to turn it into a kinda tempo run. Between spending the first couple of miles messing with the HR strap (kept slipping down) and getting stopped for directions too, HR readings a bit off. Anyway back to more sensible running tomorrow! To top of a great evening, another win tonight for Sligo Rovers, 5-0 this time, three points clear on top of the league

Weekly miles - 5.5
Annual miles - 1237

neilc

Wednesday Oct 5th

7.85 miles - Time: 1:08:15 - Avg Pace: 8:42 min/mi garmin link

Took me an age to get myself off the couch tonight for this one. The enthusiasm of last night all but gone. It's that time of year again where it's either jump in the car or head out to the treadmill in the garage if I want a midweek run which doesn't help. Lit up streets if definitely one of the things I miss about living in the town.
Anyway as usual when I did eventually get out I really enjoyed it. It was meant to be General Aerobic tonight but after last nights exertions decided to make it Recovery instead. HR strap way off again for the first mile or two.

Weekly miles - 13
Annual miles - 1245

theboyblunder

Good luck with the log and the goals neil. Great time in Berlin too. Might see you on the line at the DCM


Youve reminded me ive to get back to estef.......

neilc

Friday Oct 7th

7.97 miles - Time: 1:04:34 - Avg Pace: 8:06 min/mi garmin link

General aerobic with 8x100m strides. Conditions were perfect for running, tonnes of runners out tonight, must be with DCM coming up. Right off to hit the hay soon, 5:30 am start in the morning.

Weekly miles - 21
Annual miles - 1253

neilc

Saturday Oct 8th

5.28 miles - Time: 47:09 - Avg Pace: 8:56 min/mi garmin link

Uneventful enough recovery run. Legs a little tired with an early run after Friday's evening run.

Sunday Oct 9th

8.34 miles - Time: 1:11:42 - Avg Pace: 8:36 min/mi garmin link

This was a very tough general areobic run. Very squally conditions out there. At one stage I was running into a strong headwind, next thing it just disappeared, practically fell over. This route is normally a 10miler but cut it short, just didn't have it in the legs today. In fact, only for I had to be somewhere for one o'clock I would have walked home from half way out. One of them days I guess.

Weekly miles - 35
Annual miles - 1266

neilc

Tuesday Oct 11th

6.1 miles - Time: appox. 49 mins - Avg Pace: appox 8:00 min/mi garmin link

Didn't get out till after ten for this one. We had an open night in the secondary school where we hope to send our son next year which ran very late. 170 places for an average of around 250 applicants each year so fingers crossed. When we eventually got home the garmin was dead. Gave it a charge for what seemed like an eternity (watched kettle and all that) and headed out the door. Inevitably it died during the run. Hate when that happens. Anyway run went fairly well. It was a 6m general aerobic with 8x100m but without the aid of the garmin for most of the strides I went 2 light poles fast 2 light poles slow and so on. The legs felt much better than the weekend so yesterdays rest day did me good. In hindsight it was probably mad doing a tempo last Tuesday just over a week after Berlin.

Weekly miles - 6
Annual miles - 1273

neilc

Wednesday Oct 12th

8.84 miles - Time: 1:10:08 - Avg Pace: 7:56 min/mi garmin link

According to P&D this was meant to be a 12 mile med/long. That plan is designed to complement the 70 mile marathon program so I scaled it back to 9 and decided to inject a bit of pace. It felt comfortable enough with an average HR of 145.
I still haven't decided what the goal for DCM is yet but at the minute I'm kind of thinking of going out with the 3:15 pacers. Its risky but with the main goal for the year achieved in Berlin I might give it a lash and see what happens. Over the past couple of weeks I've started to wonder did I really leave it all out there in Berlin at all. I feel I've recovered far too quickly if Berlin was meant to be max effort. We'll see, I suppose I won't really know how well I'm recovered though till the day itself.

Thursday Oct 13th

5.54 miles - Time: 50:45 - Avg Pace: 9:09 min/mi garmin link

Really good recovery run tonight. Ran it with a friend, the time just flew by. Very enjoyable.

Weekly miles - 20
Annual miles - 1287

theboyblunder

Hi Neil

I would say that perhaps going with the 3:15 pacers might be a bit ambitious. You'll prob have plenty of other people advise you to chase it, and if you are happy to risk the blow-up then go for it by all means, but IMO nearly a full 8 mins is a lot to expect to take of 3:22 in a month (unless you finished Berlin very comfortably or had a very bad day there), especially considering that Berlin is pancake flat and Dublin is not.

3:19:59 would be a 'safer option' IMO and would still be a PB and a great acheivement so soon after Berlin.

neilc

theboyblunder wrote: »

Hi Neil

I would say that perhaps going with the 3:15 pacers might be a bit ambitious. You'll prob have plenty of other people advise you to chase it, and if you are happy to risk the blow-up then go for it by all means, but IMO nearly a full 8 mins is a lot to expect to take of 3:22 in a month (unless you finished Berlin very comfortably or had a very bad day there), especially considering that Berlin is pancake flat and Dublin is not.

3:19:59 would be a 'safer option' IMO and would still be a PB and a great acheivement so soon after Berlin.

Yeah, I think your spot on there Stephen, meno & Brian actually advised the exact same thing afterwards in the pub. The only thing that was making me wonder was the recovery after Berlin. I actually had virtually no pain post Berlin, walking around the city next day was not a bother. Which all makes me wonder did I give it everything. I know I should have HTFU more in the second half. You're right though 3:19:59 would be more realistic.

neilc

Thursday Oct 13th

7.67 miles - Time: 1:03:36 - Avg Pace: 8:17 min/mi garmin link

5 x 800m session tonight. Targeted 6:3X pace and just about managed the first four but with one hill and a bit of a head wind didn't come close in the last. 6:35, 6:38, 6:34, 6:38 & 6:56. A bit pacer than the last time I did the session nearly 3 months ago so happy enough.

Weekly miles - 28
Annual miles - 1295

Woddle

neilc wrote: »

Yeah, I think your spot on there Stephen, meno & Brian actually advised the exact same thing afterwards in the pub. The only thing that was making me wonder was the recovery after Berlin. I actually had virtually no pain post Berlin, walking around the city next day was not a bother. Which all makes me wonder did I give it everything. I know I should have HTFU more in the second half. You're right though 3:19:59 would be more realistic.

Hi Neilc, well done on the 3'22.
I ran Berlin and Dublin with a gap of 4 weeks between both a few years ago and I was in bits after Berlin having given it a good lash. In Dublin I ran 4 minutes faster but I think I went out too hard in Dublin (I went out with a goal time of 11 mins faster than Berlin).

16 seconds a mile faster is alot (3'22-3'15) but who's to say you didn't learn alot from Berlin and could perhaps push yourself a little harder.
Why not go out at 3'18 pace and if feeling good see how close you can get to 3'15? You could blow up but you'll learn alot more. Are you really bothered about a 2 minute PB? I'd go nuts and risk it, find out how mentally tough you are.
Best of luck with it.

neilc

Woddle wrote: »

Hi Neilc, well done on the 3'22.
I ran Berlin and Dublin with a gap of 4 weeks between both a few years ago and I was in bits after Berlin having given it a good lash. In Dublin I ran 4 minutes faster but I think I went out too hard in Dublin (I went out with a goal time of 11 mins faster than Berlin).

16 seconds a mile faster is alot (3'22-3'15) but who's to say you didn't learn alot from Berlin and could perhaps push yourself a little harder.
Why not go out at 3'18 pace and if feeling good see how close you can get to 3'15? You could blow up but you'll learn alot more. Are you really bothered about a 2 minute PB? I'd go nuts and risk it, find out how mentally tough you are.
Best of luck with it.

Thanks Woddle, loads more to be thinking about there. One thing I learned over there is the importance of even splits. I put in 6 or 7 miles in the first half between 15-20 seconds too fast which definitely came back to haunt me later. I figured following the pacers in DCM would help with that issue. The mental toughness improved over there too, but not enough. Even though I never stopped running there was tonnes of negative thoughts going on in them last 6-7 miles. At the minute I'm inclined to risk it but by how much I'm not sure. Thanks for the advice.

Saturday Oct 15th

10.05 miles - Time: 37:47 - Avg Speed: 16 mph garmin link (Cycle)

Picked up my cycle to work scheme bike last week and gave it it's first spin out today. Felt good. Not intending to get into cycling big time, just as a method of cross training in my running programs.


5.35 miles - Time: 47:21 - Avg Pace: 8:51 min/mi garmin link

Very steady recovery run. Bar one mile kept all the splits within a few seconds of each other. It felt weird enough after the cycle though. Was thinking after how tough tri's must be.

Weekly miles - 33
Annual miles - 1300

neilc

Sunday Oct 16th

16.01 miles - Time: 2:12:14 - Avg Pace: 8:16 min/mi garmin link

Was dreading this one all day. Normally I like to get my long runs done before lunch on a Sunday but due to a very busy day of family stuff I couldn't get out till evening. It was also going to be my longest run by far since Berlin. After getting over the shock of been verbally abused and threatened with violence by a motorist that nearly ran me over I really enjoyed the run . Even threw in a close to MP mile at the end.

Tuesday Oct 18th

7.38 miles - Time: 59:40 - Avg Pace: 8:05 min/mi garmin link

General Aerobic with 8x100m. Started to increase the pace of this type of run a bit lately without too much extra effort. Not sure if it’s the weather recently but heart rate readings for the first mile or two of recent runs are way off. Overall readings messed up as a result.

Weekly miles - 7
Annual miles - 1323

neilc

Wednesday Oct 19th

8 miles - Time: 1:07:05 - Avg Pace: 8:23 min/mi treadmill run

Didn't get home from work till after 9, just couldn't bring myself to get back in the car to drive to Navan for a run. So out to the garage for a treadmill run. Tonights session was 8 miles w/ 3 x 1600m. 2 miles warmup, then the 3 x 1600m @ 6:40 pace with 4 minute recovery and the just over 2 miles cool down. Feeling a couple of niggles at the minute so the rest day tomorrow will be welcome.

Weekly miles - 15
Annual miles - 1331

neilc

Friday Oct 21st

5 miles - Time: 46:01 - Avg Pace: 9:12 min/mi treadmill run

Another late evening in work so another treadmill run. Very tired so took it fairly handy. Watched two episodes of Seinfeld to relieve the boredom. Comedy gold!!

Sunday Oct 23rdth

12.20 miles - Time: 1:43:25 - Avg Pace: 8:29 min/mi garmin link

Conditions were absolutely rotten out there today with the wind and rain. Hopefully it's a bit better next week. Can't say the run was much better either, just felt rubbish. Normally in my job I don't really ever have to work overtime but last week had three evenings and Saturday to do so I'm kind of putting the sluggishness down to that. Rest, rest and more rest for the next week I think.

Weekly miles - 33
Annual miles - 1349

neilc

Tuesday Oct 25th

5.78 miles - Time: 49:44 - Avg Pace: 8:36 min/mi garmin link

Very easy recovery run tonight. Still feeling a niggle in my right shin area. It's a really weird one, not there all the time but when it is its pretty sore. It feels like the start of an injury I had a couple of years ago (posterior tibial tendonitis) but when I had that it was constant and bad enough to make me limp. After Dublin I think I'll take a couple of weeks off to fully recover and decide what my next goal race will be. I'm thinking at the minute of giving a 10k or 10 miler a really good lash early in the New Year.

Wednesday Oct 26th

7.39 miles - Time: 1:01:02 - Avg Pace: 8:15 min/mi garmin link

Tonight was recovery with 2 miles at planned marathon pace. Much better run tonight with no sign of any niggles at all. Don't know where they're gone but where ever it is I hope they stay there. Kept forgetting myself and had to keep pulling the reigns in the recovery bit. The 2 at PMP probably felt a slight bit tougher than I would have liked if I'm honest. Done them at appox 3:15 pace. Still haven't fully made up my mind on the pace for Monday but based on tonight it's probably out of reach this time. Will probably change my mind loads of times yet between now and then though. Heart rate readings brutal again.

Weekly miles - 13
Annual miles - 1362

neilc

Two easy recovery runs since last log.

5.42 miles - Time: 48:12 - Avg Pace: 8:54 min/mi garmin link

4.27 miles - Time: 37:06 - Avg Pace: 8:41 min/mi garmin link

Nothing left for it now but the big one tomorrow. Picked up a 3:15 pace band at the expo yesterday but also have a 3:20 printed out as well. Looks like this decision is going right down to the wire. The very best of luck to anyone reading that's running tomorrow, hope you all achieve your goals.

Weekly miles - 23
Annual miles - 1371

theboyblunder

Good luck neil! Hope you enjoy the race.

neilc

Monday Oct 31st

26.2 miles - Time: 3:23:58 - Avg Pace: 7:47 min/mi garmin link (as usual forgot to switch off at finish line)

Since I've discovered this great running lifestyle a couple of years ago I've always PB'd every race ran no matter the distance. So adopting the strategy I did was always going to put that record at risk. I went out with the 3:15 pacers and considered it a risk worth taking.

Managed to get to the starting area with 15 minutes to spare. While making my way to the 3:15 balloons I came across some Sligo AC lads (my hometown) so stopped there and decided to start with them. Suited well cause they were going with the 3:15's as well. Bar a hold up on the first corner the new wave start worked great and we were up to pace pretty much straight away. The first few miles passed no bother but by the start of mile 4 I was starting to get worried. It felt very humid and I was sweating big time. Looking around it seemed I wasn't the only one which helped me relax a bit.

With two fast miles behind us, exiting the park I was still right up with the pacers and feeling good again, but dreading the thought of the steep hill at Sarsfield Road. Last year this hill nearly killed me. I was expecting to lose time on the pacers here but was pleasantly surprised at been able to keep pace. The Warriors run training stood to me here I think.

The next few miles were a bit of a grind and I suppose around here I started to lose 5/10 seconds a mile on the pacers. I went through half way in 1:37:52, 24 seconds slower than Berlin 5 weeks earlier. As they were turning the corner at KCR in the distance I knew they were gone.

From there to the finish the goal was just to get in ahead of my Berlin time. The miles passed by but the pace was slipping. Roebuck came and went, while tough, again not near as hard as last year. As I got closer and closer to the finish it was getting harder and harder to work out if I'd do it. My brain just couldn't work it out. In the end 3:23:58 was 59 seconds slower than Berlin

Have absolutely no regrets at all about yesterday. I gave it a good go. While I missed out on both my A & B goals I still have to take some positives out of it. I've learned a lot. The progression in the last year has been great. I felt mentally much stronger yesterday, even more so than Berlin. I was passing people the whole way - 5 mile/pos 1512, 13.1 miles/pos 1360, 20 miles/1208, finish/pos 1121. Finished in the top 10%. I'll to take a couple of weeks to work out my goal for next year but Dungarvan will probably be my next race. If I come on as much next year as this year I'll be one happy guy.
The grub and pints in McGrattons after really hit the spot, had a nice chat with jb-ski & younganne. Also got to say hello to Ray, claralara and meno.

Weekly miles - 26.2
Annual miles - 1398

Woddle

In tough conditions you made the ballsy move of going for 3:15, kudos to that, it didn't work out but it will next time, well done.

theboyblunder

Woddle wrote: »

In tough conditions you made the ballsy move of going for 3:15, kudos to that, it didn't work out but it will next time, well done.

+1 great stuff not to crash so soon after berlin

neilc

Have been in recovery mode since DCM, taking things fairly easy. Still feeling a little discomfort with my posterior tibial tendonitis (self diagnosis) so hopefully the recovery period will help with that. It's certainly not sore enough to stop me running but of enough concern for me to keep a close eye on and stop immediately if it gets any worse.

After a bit of research in the Events Forum I've entered three races in the last week to help me keep the training up over the winter months.
First up will be Jingle Bells in the Park. I'm really looking forward to it as my 13 year daughter also entered. She's so excited and got me to put together a training plan for her to follow in the run up to it.
Next up will be the Dungarvan 10 miler at the end of January, herself is going to come too so we'll make a weekend of it and stay down a couple of nights.
Finally, I bit the bullet the other night and entered the Connemarathon (full) in April. I won't be looking for any PB's in this one , just the experience of getting another marathon training cycle and the marathon itself into the legs. So all in all loads to keep me busy out on the roads (and on the treadmill) over the next few months.

Thursday 3rd - 2.3 miles - Time: 21:30 - Avg Pace: 9:21 min/mi treadmill run

Friday 4th - 4.5 miles - Time: 38:51 - Avg Pace: 8:38 min/mi treadmill run

Saturday 5th - 25.43 miles - Time: 1:33:26 - Avg Speed: 16.3 mph garmin link (Cycle) (41st Birthday)

Sunday 6th - 4.5 miles - Time: 41:53 - Avg Pace: 9:18 min/mi treadmill run

Tuesday 8th - 5.44 miles - Time: 48:48 - Avg Pace: 8:58 min/mi garmin link

Weekly miles - 5
Annual miles - 1414

neilc

Thursday Nov 10th

7.39 miles - Time: 1:02:59 - Avg Pace: 8:32 min/mi garmin link

A very good recovery run tonight. Definitely feel more of a spring in my step so recovery must be going ok. Still having a bit of jib from the lower right leg but I think there's some improvement. Sports massage booked for next Thursday, earliest I could get it, hopeful that recovery will be nearly complete after that.

Weekly miles - 13
Annual miles - 1422

neilc

Saturday Nov 12th

30.42 miles - Time: 1:53:24 - Avg Speed: 16.1 mph garmin link (Cycle)

Another Saturday morning cycle. Think this is going to be my routine for the next while. The saddle situation much improved this week from last so did a few extra miles.

Wednesday Oct 26th

9.11 miles - Time: 1:17:06 - Avg Pace: 8:28 min/mi garmin link

Beautiful morning for a run here in the royal county. Wasn't sure going out whether this was going to be a 9, 10 or 12 mile run. Even though the leg didn't feel too bad, in the end I decided to play safe and made it a 9 miler. Hopefully after another handy enough week next week I'll be able to start doing some quality sessions after that.

Weekly miles - 22
Annual miles - 1431

Marthastew

Well done Neil, looks like you're going from strength.
Best of luck over the next few months and hi to the Mrs from me.
Joe and I are also doing Connemara (full for him and ultra:D for me) so we'll see you there.

neilc

Marthastew wrote: »

Well done Neil, looks like you're going from strength.
Best of luck over the next few months and hi to the Mrs from me.
Joe and I are also doing Connemara (full for him and ultra:D for me) so we'll see you there.

Fair play to you doing the ultra Martha, that'll be an amazing achievement. I genuinely don't reckon I'd be able for it. Looks like Joe caught the bug too, tough second marathon for him. Look forward to seeing ye down there, I think we'll all have earned a drink after this one!!

neilc

Friday Nov 18th

7.39 miles - Time: 1:00:58 - Avg Pace: 8:15 min/mi garmin link

First run of the week. Decided to take the week off to see would it clear up some of the niggles I've been having lately. It was surprisingly hard to stay in every night but I suppose a week now is better than a few weeks later on. Also had a really deep tissue massage last night which was badly needed. Very tender earlier today but by the time I got home from work I was dying to get out and test things out a bit. It went great, the main niggle is still there but not too bad at all.

Warmed up for the first mile, then progressively stepped it up for each of the next four miles 8:05, 7:55, 7:48 & 7:34. Finished it up with a couple of cooldown miles.

Weekly miles - 7
Annual miles - 1438

neilc

Saturday Nov 19th

3.94 miles - Time: 32:39 - Avg Pace: 8:17 min/mi garmin link

Hadn't intended running at all today but I picked up a new headlight in town earlier and just had to test it out. The Meath GAA centre of excellence is only up the road and being pitch dark was the perfect place to test it out. Couldn't be happier with it. It's very lightweight and comfortable on the head; the battery pack is on the back so it feels very balanced. There are three very easy to operate adjustments on it, flood to spot, dimmer and up/down. While it's a bit pricey I couldn't recommend it highly enough.

As for the run itself, I managed six laps of the three grass pitches before I had to call it a night. The right shin/calf flared up again so rather than make things worse I headed home. Apart from a cycle tomorrow I think that'll be it till at least this day week, this one definitely needs rest.

Weekly miles - 11
Annual miles - 1442

neilc

Saturday Nov 12th

29.83 miles - Time: 1:55:09 - Avg Speed: 15.5 mph garmin link (Cycle)

A tough cycle today. A bit slower than last week but a much hillier course. Went from home to Slane via Navan, from there out the Dublin road and then cross country to home.

Weekly miles - 11
Annual miles - 1442

neilc

Thursday Nov 24th

10.36 miles - Time: 1:31:54 - Avg Pace: 8:52 min/mi garmin link

Impatience got the better of me again tonight and I headed out for the first run since Saturday. Not sure if it was foolish yet or not, right shin/calf not too bad but my left heel is now quite sore. Praying it's not PF. Another few days off I think.
The run was very enjoyable. Two thirds field, one third tarmac path. Lashed rain for the last twenty minutes which felt good.

Weekly miles - 10
Annual miles - 1452

neilc

Monday Nov 28th

3.28 miles - Time: 33:50 - Avg Pace: 10:20 min/mi garmin link

Another bit of a test run to see how the injuries are coming on. Persuaded my 13 year old to come, knew I couldn't get carried away if she was with me. It's getting a bit better but not there yet, easy for another while yet so!! Have decided I won't be racing Jingle Bells on Saturday either, my two main goals are Dungarvan and Connemarathon, don't want to put them at risk. So Saturday I'll be running with my daughter Dearbhla and we're hoping to break 30 minutes

Weekly miles - 3
Annual miles - 1456

Garmin all over the place tonight.

Younganne

Neil, Good Luck to Dearbhla on her maiden voyage.
Might manage to see you there. Will have the gang with me if its not too wet or windy:D

neilc

Younganne wrote: »

Neil, Good Luck to Dearbhla on her maiden voyage.
Might manage to see you there. Will have the gang with me if its not too wet or windy:D

See ye there Anne. I think it's going to be good Saturday, five day forecast has it clear and cool, ideal conditions. Dearbhla's nervous but really excited too. What are you hoping for yourself time wise, are you recovered from DCM yet?

menoscemo

neilc wrote: »

See ye there Anne. I think it's going to be good Saturday, five day forecast has it clear and cool, ideal conditions. Dearbhla's nervous but really excited too. What are you hoping for yourself time wise, are you recovered from DCM yet?

Clear and Cool? what forecast are you reading?

http://www.boards.ie/vbulletin/showpost.php?p=75719576&postcount=1

neilc

menoscemo wrote: »

Clear and Cool? what forecast are you reading?

http://www.boards.ie/vbulletin/showpost.php?p=75719576&postcount=1

maybe I'm reading this wrong, 12 o' clock Saturday, the rainfall and temperature tabs.

menoscemo

neilc wrote: »

maybe I'm reading this wrong, 12 o' clock Saturday, the rainfall and temperature tabs.

I'll take what they are predicting there. Hopefully it's the calm before the storm. I really hope the wind stays away.

Younganne

Neil, Yes TG i have recovered with no problems from DCM and back doing a bit, just took that week off and have done short slow runs since. Recovery this year was a lot faster and easier than last year. Just my usual problem with the toenails, only 2/10 have survived :eek:.... I hope your niggles are getting better and you are minding yourself!

I have never run a 5k race before so here's hoping i don't get it all wrong, probably should be able to do close to 25m but will just be happy with 26 so will wait and see. I think the forecast i heard is cold and windy!!!!

neilc

Wednesday Nov 30th

5.09 miles - Time: 43:42 - Avg Pace: 8:36 min/mi garmin link

The wife reckons I'm mad but tonight has to be one of the most invigorating runs I've ever done. Got an amazing amount of pleasure in running 5m in the driving wind and rain around a field in the dark. Runners are manky. Things are getting better but not there yet.

Weekly miles - 8
Annual miles - 1461

Younganne

She's probably right:D..that sounded like a "lovely" night for a run...glad i had mine done earlier:D

neilc

Friday Dec 2nd

5 miles - Time: 41:47 - Avg Pace: 8:21 min/mi treadmill run

Avoided the weather tonight by opting for the treadmill instead. Watched two more episodes of Seinfeld 'The Bubble Boy' and' The Cheever Letters' to pass the time. Pure class. Shin/calf still not 100%.

Weekly miles - 13
Annual miles - 1466

neilc

Saturday Dec 3rd

Jingle Bells 5K

5 kM - Time: 27:25 - Avg Pace: 8:49 min/mi garmin link

Had a great time in the park this morning. Today was all about my daughter really and her first ever race. We got there in plenty of time and did a bit of a warmup jog before the off. Dearbhla was a fairly nervous and attracted a few laughs from those around when she wondered aloud what she was thinking letting me persuade her to do the run. We probably started a tad far back because we spent the first k weaving around people. Chesterfield Ave was quite tough for her on the narrow section but once we turned off it she really flew with an 8:25 last mile. Have to say today was a great experience, crossing the line hand in hand. I think she hooked, mission accomplished

From my own point of view, loved the course and if they keep it the same next year I'll be back to give it a good old lash.

Weekly miles - 18
Annual miles - 1470

Nules10

Was lovely to meet you and your daughter today neil. (well yesterday really) she did great. And such a lovely young girl too.

Younganne

+1 Well done Dearbhla.. that was great running and no bother on you after it.
Neil great to catch up!

Marthastew

Sounds like you both had a great day Neil. I'm thrilled for you both.
Hope you are well on the road to recovery.

neilc

Sunday Dec 4th

4.48 miles - Time: 34:27 - Avg Pace: 7:42 min/mi garmin link

Headed out for a easy 8 miler tonight but with no hat or gloves with me, it was so cold I very quickly changed my mind and made it into a shorter kind of tempo run. Miles 1 to 4 - 7:54, 7:31, 7:32, 7:20. Easy last half mile.

Tuesday Dec 6th

8 miles - Time: 1:07:50 - Avg Pace: 8:29 min/mi treadmill run

Easy 8 miles on the treadmill tonight. Another three episodes of Seinfeld to pass the time. One of them 'The Contest', my favorite Seinfeld episode ever.

Wednesday Dec 7th

6 miles - Time: 51:48 - Avg Pace: 8:42 min/mi treadmill run

Had been thinking about this one all day today. I knew I wanted to do a decent enough session but wasn't sure what. In the end I decided on some hill intervals on the treadmill. The plan was to do the 7 mph 3 x 2.5 minute hills at 10% incline with recovery at the same pace lasting till my heart rate dropped to 135 bpm. After 2.5 miles warmup I hit 10% incline button for the first interval. Wow is all I can say, barely hung on for the full 2 and a half minutes, same with the second one and had to cut the third one short by around 15 seconds. Cooled down for appox 1.5 miles. Overall this was a great session and over the next few weeks hope to increase this to five by 3 minute reps. Heart rate got up to 177 bpm which is 95% of max.

Weekly miles - 14
Annual miles - 1489

neilc

Thursday Dec 8th

5 miles - Time: 43:11 - Avg Pace: 8:38 min/mi treadmill run

Saturday Dec 17th

5.12 miles - Time: 43:23 - Avg Pace: 8:28 min/mi garmin link

First run in 9 days!! Felt great to get back out and injuries seemed to hold up fairly well. Headed up to the local GAA centre for some laps, so it ended up 2 miles on road with 3 on grass. Body felt heavy towards the end of the run and the HR seemed a tad high for this pace. To be expected I suppose after the lay-off.
Not out of the woods yet but encouraging, patience seems to be paying off.
One more mile between now and the 31st and I'll have hit target of 1500 miles for the year

Weekly miles - 5
Annual miles - 1499

Younganne

neilc wrote: »

Not out of the woods yet but encouraging, patience seems to be paying off.
One more mile between now and the 31st and I'll have hit target of 1500 miles for the year

Annual miles - 1499

Thats some milage Neil...some day hope to "catch up" with ye!!:D

Glad the patience & rest is paying off... Hope to catch up over the Christmas..talk soon!

neilc

Younganne wrote: »

... Hope to catch up over the Christmas..talk soon!

We're down in Sligo till the 27th and Maria's parents are married 40 years on the 28th but we'll try and call out for a couple of hours sometime after that.

Friday Dec 23rd

4.56 miles - Time: 37:58 - Avg Pace: 8:20 min/mi garmin link

Another first run in a week job today. This time was confined to the bed for the first half of the week with serious tummy issues. Thought I'd die!! In terms of seriousness I'd put it on the same scale as this

https://www.youtube.com/watch?v=6keUdzwFCHU

As for today's run, it went fairly well. Was surprised with the pace when I got back to the car, speedier than planned. Used the garmin app for the iphone for the first time today as the flippin watch was dead. Actually I think it was more accurate. Broke through 1500 today :D

Weekly miles - 5
Annual miles - 1503