The Next Step

neilc

Saturday 14th - 45 mins easy. Avg 8:30. Started off feeling very fresh putting in an 8:09 uphill first mile. Didn't last as gradually got tireder and tireder for the rest of the run.
Sunday 15th - 60 mins easy 75 mins slog. Avg 8:54. Was meant to be 60 minutes but was with a buddy and ended up doing his route which added the extra time! This was a slog from start to finish, even though the chat was good thought it would never finish. To make matters worse the watch acted the maggot so only had stopwatch functionality, I'm guessing some of them later miles could have been over 10 minute pace.
Tuesday 17th - 4 miles easy. Avg 8:34. Handy windy run, not much else.
Wednesday 18th - 5 miles steady. Avg 7:53. Ran this too fast. The logic was as it was going to be an out and back run, build up a buffer on the first half with the wind and give some back the second half against it. The first bit went to plan but was feeling strong on the return and ended up maintaining pace. Felt good to be running fast(er) again. Quads were starting to feel it towards the end but in a good way.

neilc

Thursday 19th - 4 miles easy. Avg 8:35. Nice easy work lunchtime run along the canal from Blanch towards the city, what a fantastic facility. Will probably do a lot of my marathon training along here!
Saturday 21st - 5 miles easy. Avg 8:33. Out later than planned but still managed to just about get back before dark, hate having to drive to get the runs done. Springsteen's Reason to Believe came up on shuffle during the last mile so the pace naturally increased (love that song) but still stayed on target overall.
Sunday 22nd - 6 miles progression (3 easy, 2 steady, 1 MP). With the injury woes of recent weeks and last weeks struggles my coach pulled back the training paces for the time being. Of course he's totally right but it's frustrating all the same! So anyway even with the slower paces I was really looking forward to this. I enjoy all my runs but love the sessions and working hard. Three easy to start but started to feel very uncomfortable two miles in. Luckily one advantage of living in the countryside, I hopped the next gate, grabbed a clump of grass and got it sorted!! With steady pace prescribed at 8:10-8:20 I ran slightly fast at 8:01 & 8:03 but felt very comfortable. Again ran faster than prescribed on the last coming in at 7:46 but again felt quite comfortable. Looking at the starva segment on this route afterwards threw up this session from last year. Please God let me get back to that sort of form again!.

tang1

That session from last year was nice going alright, looking at the location your not a million miles away from me. Must meet you for a run when my paces pick up and i'm not slowing you down:D

neilc

tang1 wrote: »

...looking at the location your not a million miles away from me. Must meet you for a run when my paces pick up and i'm not slowing you down:D

Actually was thinking the same myself, must drive over and hook up with you for a canal run. Headed over with a friend a year or so ago, parked in Kilcock and ran to just before Enfield and back, really enjoyed it! Don't worry btw you won't be slowing me down probably the other way around:)

neilc

Tuesday 24th - 4 miles easy. Avg 8:24. Got out early enough and took it nice and handy.
Wednesday 25th - 1 mile easy, 1 mile HM, 1 mile easy, 2 miles steady, 1 mile easy.. Was nervous how this one would go as had a late one last night at the U2 gig and a few pints too. With the first easy out of the way stepped up the pace to current HMP. This went well but with a last quarter mile downhill the split looks a bit better than it was, 7:12. Was happy to have a recovery mile before the two at steady pace. I wanted to keep these as close to 8:00 pace as I could but after the effort of the mile at HMP the steady miles felt handy enough and really good, 7:51, 7:49. Another easy mile to cold down and session done. Have to say really enjoyed it.

neilc

Thursday 26th - 4 miles easy. Avg 8:32. Back in work after a couple of days off so an easy one along the canal towards town and back.
Saturday 28th - 5 miles steady. Avg 7:42. Fairly blustery conditions for this. I ran this on my normal 5 mile route which had the first couple of miles uphill against the wind so was surprised to see when 7:39 & 7:41 buzzed on the watch for each. Mile 3 turns out of the wind and overall downhill so was able to relax the effort a bit for another 7:41. Mile 4 has a few up and downs so definitely worked the hardest on this one, 7:46. Finally mile 5 is downhill to home, so again relaxed the effort and finished with a 7:44. Another steady run complete a bit fast but really feel my fitness coming back and didn't fight it.
Sunday 29th - 8 miles easy. Woke up to the wind and rain battering off the velux above the bed and decided there and then it'd be 8 miles on the treadmill. Felt like a wuss later reading all the XC racing reports.

Backed out of the Waterford half next weekend. While the fitness is coming back I just thought it's such a long way and not to be able to give it a proper lash. That's the second half in a row I've backed out of, hope there's not a trend forming there!!

In other news, booked the Boston flights last night. So with the accommodation and flights organised and a great coach on board it's all systems go!! Happy with the value for money we got but it's still a pretty big outlay for a hobby!! Just have to stay fit and healthy between now and then and make that start line!!

neilc

Tuesday 1st - 5 miles easy. Avg 8:41. Another handy one along the royal canal, I'm starting to really love running along here. Was shocked to see 7:58 beep for the first mile so made a determined effort to relax and really slow things down. Was delighted to see heart rate in the low 130's, a good sign I think.

Wednesday 2nd - 7 miles steady. Avg 7:42. Today went really, really well. Wore my NB zante's for this. I think I'm going to make these a permanent replacement for the kinvara's, find them very light and comfortable. Back down the Royal canal again on an out and back route, put my watch on avg lap pace and headed off. First half was great, it's net downhill and have to say felt like I was cruising, was easing off towards the end of each mile in an effort to bring the pace back. At the turn around point the effort rate rose a bit though, I hadn't realised I'd had a decent tail wind so now it's in my face and of course now I'm on the uphill return too. Ended up with a negative split session. I'm not getting carried away, I know these sessions are going to get harder over the next few months but this was definitely a confidence booster.

Younganne

Hey Neil good to see you back logging and running!! Chat soon

neilc

Thursday 3rd - 5 miles easy. Avg 8:49. Busy in work so didn't manage to get my lunchtime run in, took the easy option and hit the treadmill when I got home.

Saturday 5th - 6miles steady. Avg 8:57. Weather was shocking out so rather than have my neighbours think I was mental decided to hit the treadmill again.

Sunday 29th - 10 miles easy w/ last 2 at MP. The last time I did this 10 mile run I had to pull up with back pain which resulted in a nearly 3 week layoff so I was looking forward to this all week! Was with a running buddy today, we took the easy miles easy while chatting about what pace we'd target for the last 2 at MP. Eventually we decided upon an ambitious 7:10-7:20. The last two miles are definitely the toughest with a decent climb a little over half way through the first. As we crested that hill my buddy told me to run on, a minute later the first mile buzzed in at 7:17. I was now on my own for the rest of the run though so just put the head down and kept up the pace as much as I could. That mile there's three rolling hills and by the last one I was struggling a bit with my abs roaring at my to slow down, ignored them and finished with a 7:04. Delighted.

Happy with how todays and the rest of the weeks runs went, a nice solid week in the mid thirties. It's a while since I did that. While I'm not a big fan of the treadmill it serves it's purpose ensuring I got Thursdays and Saturdays runs done. It's also great for staying on target pace wise too. Todays run also told me something I already knew, my core is weak! At the start of every marathon cycle I always promise myself this one will be different and I'll do strength work. 14 marathon's later it's never happened! This time hopefully will be different.

neilc

Tuesday 8th - 5 miles easy. Avg 8:40. Nice easy uneventful run around home.

Wednesday 9th - 1WU, 2x2 miles@MP w/4 min easy jog, 1CD. I decided on a new route through Castleknock and into the park today, in hindsight it would probably have been more sheltered along the canal. Hit the end of the warm up mile at Castleknock train station and upped to MP. With another out and back route I was thinking at least I'll have the wind in one direction anyway but no such luck, one minute it's in your face next you're being blown down the road! Despite the wind the first 2 mile interval felt comfortable enough bringing me to just beyond Furze rd (14:17 Avg 7:09 pace). Was looking forward to the 4 minute recovery but not desperate for it. With the openness of the park the second interval started into a strong cross/head wind. Out the Castleknock gate and up to Myos reminded me of DCM 14, the last time I ran along here in pretty similar conditions!. The leaves on the road were blowing around in circles by now but despite the conditions I was still doing ok and feeling fine. The second interval beeped in 10 seconds fast than the first in the tougher direction so delighted with the session (14:07 Avg 7:04 pace). Think I'll be back to more realistic paces (for now) on Sunday, really tough one on the cards, 4 Easy, 3 Steady, 2 MP, 1 HMP!!

neilc

Thursday 10th - 5 miles easy. Avg 8:45. Headed back down the canal for this one. Took it very easy and felt comfortable during the run.

Saturday 12th - 6miles easy. Avg 8:25. Hit the treadmill for this one. Bit faster than planned but was rushing off to a christening for the day afterwards so couldn't be helped.

Sunday 13th - 10 miles progression (4 Easy, 3 Steady, 2 MP, 1 HMP). Have to say I was nervous about this run as soon as I seen it on the schedule. Got text from my running mate to say he couldn't make it, which had me start procrastinating straight away! Eventually when I finally had all the Conor McGregor stuff read on my Facebook feed I couldn't put it off any longer and headed out. Took the first four miles handy and spent the time obsessing about the paces for the quicker miles. Decided on 7:45 SP, 7:15 MP and anything under 7:00 for the HMP, a tall order! Have to say I wasn't feeling brilliant as the steady paced miles kicked in on the dual carriage way coming in to Navan from the Athboy road but upped the pace a bit and tried to stay as controlled and relaxed as possible as I knew it was going to get much harder later. SP miles, 7:46, 7:45, 7:45 Used avg lap pace on my watch again, don't know how I didn't discover it years ago, a brilliant accurate way to pace. As the steady miles finished and the marathon paced ones started I really regretted not doing the route in the opposite direction which would have provided a much easier last few miles. With a couple of decent climbs (24&23ft) on each of the MP'd miles I was working hard by now and wondering where the HMP'd mile was going to come from. Had a bit of a mental breakdown towards the end of mile 9 miscalculating by 0.25 of a mile (on the wrong side) where it should've been finishing!! MP miles, 7:13, 7:14. Had to snap out of it straight away though as it needed to be upped it again to HMP. Mile 10 on this route is a hard, three smaller hills, not as high but at this pace at the end of the run a definite challenge!! To make matters worse hit a flood on the road with 0.25 of a mile left. As it approached I considered both ditches but in the end thought it safer just to plough straight through. Just over ankle deep in around 50 yards of water is a weird feeling trying to maintain HMP but even weirder coming out the other side of it with totally soaking runners and socks. Anyway kept going and was delighted to finish with a 6:53. That was as I knew it would be a hard session so am delighted to have nailed it. 18 weeks to Boston!!!

tang1

That's a nice progression run Neil, all the roads around the Royal County sound very similar with the weather. Are you considering Trim 10 mile in your build up to Boston?

neilc

tang1 wrote: »

That's a nice progression run Neil, all the roads around the Royal County sound very similar with the weather. Are you considering Trim 10 mile in your build up to Boston?

Thanks tang, I see you were on a progression as well today. We must definitely hook up for that run soon, as long as the lemon doesn't mind!
I haven't worked out what races will be on the cards yet but I'm only 3 miles from Trim so hopefully. Depends really what Mr. Splitz thinks, I think Bohermeen is the week before or after too so maybe it might be that one.

tang1

neilc wrote: »

Thanks tang, I see you were on a progression as well today. We must definitely hook up for that run soon, as long as the lemon doesn't mind!
I haven't worked out what races will be on the cards yet but I'm only 3 miles from Trim so hopefully. Depends really what Mr. Splitz thinks, I think Bohermeen is the week before or after too so maybe it might be that one.

Feck the Lemon, hes a hoor for two timing me:p, must sort something out for that run alright. Trim is a month before Bohermeen so you might be running it.

neilc

Tuesday 15th - 5 miles easy. Avg 8:35. Just getting it done on the treadmill.

Wednesday 16th - 2E, 4x1 mile @ 7 min pace w/ 90 sec rec, 2E. Totally underestimated this run! Not sure was it over confidence from some recent sessions but this was fairly tough. Felt sluggish on the warmup, probably cause I was out in the morning and did yesterdays run late. Got through the first fast one ok, started a bit fast on the first half and eased off a touch on the second half for a 6:58. Short downhill to start the second mile which turned into a long drag after a couple of hundred metres. Mis-judged effort levels on the hill hitting it too hard which again had me easing off towards the end of the mile, 7:01. Third mile was definitely the hardest, starting on a hill and finishing with a long humpback bridge over the old Navan/Dublin railway line. There was no easing off on this one, hung on for 6:57. The 90 second recovery now seemed like 30 and then the last one started. It was really hard holding pace on the first half of this mile against a strong headwind but once I turned onto the main Navan/Trim road with the wind the effort required dropped and finished out the mile relatively comfortable, 6:56. Felt the efforts of the session on my calfs for the first mile of the cool down but by the time I got home they were fine again.

neilc

Thursday 17th - 20 mins easy. Avg 9:31 (2.1 miles). Treadmill again.

Friday 18th - 9 miles steady. Avg 7:39. So didn't feel like heading out for this one following a couple of very busy days in work. Drove to Navan for the street lights as I couldn't do another night on the treadmill. Nothing much to report only that it was comfortably hard, probably could have done another one. Pacing a bit faster than the required 7:45 but my excuse is my garmin was dead and not as easy to pace off the phone!

neilc

Saturday 19th - 5miles easy. Avg 8:47. Headed out at dusk for this one, couldn't face driving back to Navan or the treadmill so donned the high vis and headlamp. Only got flashed by a couple of cars who obviously thought I was cracked, if only they'd been driving a bit slower they'd have seen me in plenty of time :mad:!! Run went fine.

Sunday 20th - 14miles easy. Avg 8:29. Windy but mild conditions out there today. Quads were achy for the first few miles but loosened out after that. Ran a good section of the Bohermeen half course but in the other direction, hit a head wind at the turn for Boyerstown at 8.5 miles that was with us for a full 4 miles. Was fairly tired by the time we got out of it 12.5 miles and took it easier the rest of the way home. Very happy with the weeks running, two good sessions, a long run and at just shy of 45 miles the biggest for a long time!

neilc

Monday 21st - 3 miles. Avg 9:31. Treadmill.

Tuesday 22nd - 5 miles easy. Avg 8:18. Had to get this in early enough as my little boy was been admitted to Crumlin later in the day for a rescheduled operation that was cancelled back in October. Run felt good.

Wednesday 23rd - 4E, 2 steady, 1MP. Again out early as had some Christmas shopping stuff to do before heading up to the hospital. Despite a poor nights sleep felt really good during the warmup, HR down below 130. First steady paced mile felt grand, second one not so much with a stiff headwind. Was hoping to turn out of it half way through the MP mile but no such luck, it actually increased. As the watch beeped for 7 miles any notions of maintaining the pace on the last extra half mile were dropped and just jogged it home.
Spent the rest of the day in hospital with my little trooper who's recovering great from having his tonsils and adenoids removed and grommets inserted in his ears Another early one tomorrow morning and then hopefully we'll get the little man home in plenty of time for Santa's visit tomorrow night!!

tang1

Hope you get the young lad home safe & well in loads of time for Santa. Happy Christmas to you & your family.

neilc

tang1 wrote: »

Hope you get the young lad home safe & well in loads of time for Santa. Happy Christmas to you & your family.

Thanks Tang, all home safe and sound now. He's a little delicate but ordering us all around so that's a good sign
Happy Christmas to you and yours too and here's to a great 2016!!
Thanks for all your encouragement over the year, you had my vote in the poster of the year btw.

neilc

Bit of a catch up.

Friday 25th - 5 miles. Avg 8:24. Never got out between one thing and another on the 24th so got the turkey in the oven and got permission to get yesterdays 5 easy ones done. Over indulged for the rest of the day.

Saturday 26th - 12 miles easy. Avg 8:31. Decided to punish myself a bit for the excesses of the previous day so headed for the hill of Tara. It's pretty much an incline the whole way from my house to the top but the real climbing starts at 4 miles and doesn't let up till the summit at 6.25 miles. The route down is shorter but steeper at 0.9 of a mile but with the Boston hills in mind I upped the pace to MP to see what it would be like. Could feel it big time on the quads at the bottom. Took it handy for the rest of the way home after that.

Sunday 27th - 5 miles easy. Missed run travelling home to the north west!

Monday 28th - 5 miles easy. Avg 9:42. Ran this very easy with my brother out in Strandhill. This run had everything, beach running, wood trails and road running! Weather was brutal but loved every minute of it. Sometimes feel very envious of the running routes down home!!

Tuesday 29th - 6 miles easy. Avg 8:08. Back home in Meath for this run. Felt harder than it should but I suppose not surprising considering the time of year that's in it.

neilc

Wednesday 30th -2 WU, 6x1k @ 6.30-6.40 pace w/ 2.30 recovery, 2 CD. Good session tonight. Decided to abandon all thoughts of a lunchtime work run and avoid the tail end of storm Frank. Put the first 7 miles of the Boston course on my iPad and hit the treadmill. Have a cool little app which plays back the video at the pace picked up by your garmin footpod.
I decided to start the intervals at 9.4 mph and take it from there. The recoveries really ended up only 2 mins as I'd ramp up the speed with 10 seconds of recovery left so it'd be up to speed by the time the interval started and then it'd take the treadmill around 20 seconds to slow down to recovery pace at the end. Walked the recoveries btw. The intervals themselves went well, 4:02, 4:03, 4:04, 4:08, 4:03, 4:02. Got a bit distracted daydreaming on the fourth one, didn't up the pace till I heard the watch beeping so there was a slow start to that one. Happy with the session and reckon I could have upped the pace another couple of notches if required!

neilc

Thursday 31st - 6 miles. Miserable conditions for this one, legs behaved ok following last nights session only getting tired in the last couple of miles.

And so another running year comes to an end, it was a bit of a mixed bag for me. Got a new coach and ran a great marathon in London which was my first negative split! Took me a while to recover from it though and find my mojo again. As someone who rarely get injured I had to deal with two in the second half of the year, both back injuries! Finishing the year well though back in marathon training again.

Ran 1526.86 miles in total, well short of last years 2082.09!!

Happy new year to all!!

https://www.dropbox.com/s/omam0onlgfwwvnm/Screenshot_2015-12-31_16_31_59.jpg?dl=0

neilc

Saturday 2nd - 12 mile Progression (6 easy, 4 steady, 2 MP). Switched around today and tomorrows runs cause of a birthday party tonight, reckon I mightn't be up to much only recovery tomorrow!. So that meant a session to open the account for the new year. Felt awful on the warmup, from the knees down aching like hell. I assumed it was all the over indulgence over the Christmas period but then realised I was wearing compression socks (only ones that were clean). Starting mile 5, pulled down the socks around my ankles and felt almost immediate relief. As a result the faster miles actually felt more comfortable than the warmup. Found on the steady miles I was starting too fast and having to ease off, 7:46, 7:39, 7:32, 7:38. The MP miles were great, again replicating the Boston course, all ups and downs with practically no flat running, 7:03, 6:51. Once I figured what was causing the discomfort in the first 4 miles really got into it and enjoyed the session.

neilc

Sunday 3rd - 7 miles easy. Spent most of the day moping about feeling sorry for myself in a badly hungover state. Eventually after eight this evening I managed to make myself go out to the garage and get the run done. In the end I ended up doing over 8 watching Neil Young's Prairie Wind concert DVD, couldn't drag myself away! Another good week, 47.28 miles!

Murph_D

intersting about the compression socks. Don't use them (sceptical), although a few people I know swear by them. Do you normally just use them for recovery.

I'm with you on the as-few-flat-miles-as-possible Boston strategy. Hopefully it will pay off!

Nice going. Good shout on the treadmill entertainment (I assume it's a treadmill, unless it's an awfully big garage). :pac:

neilc

Murph_D wrote: »

intersting about the compression socks. Don't use them (sceptical), although a few people I know swear by them. Do you normally just use them for recovery.

I'm with you on the as-few-flat-miles-as-possible Boston strategy. Hopefully it will pay off!

Nice going. Good shout on the treadmill entertainment (I assume it's a treadmill, unless it's an awfully big garage). :pac:

Ha ha, yeah it's a treadmill. Tbh I don't like using the compression socks at all and rarely do, literally there was nothing else in the drawer! I picked them up cheap in lidl at some stage. I think the only other contribution they'll make to Boston training is maybe wearing them on the flight over:) Nice going in Howth today yourself. I think there's going to have to be lots of hills between now and April. Interesting comments by Paulie in the Boston thread, not been able to pick it up on the downhills after Newton!

neilc

Monday 4th - 5 miles easy. Avg 8:56. Treadmill.

Tuesday 5th - 7 miles easy. Avg 8:23. Horrible lunch time run. Ran through Castleknock and into the park. The running path down Chesterfield was badly flooded in places, started off trying to avoid the puddles but in the end gave up and just ran through them. Glad when it was over.

Wednesday 6th - 2WU, 6/w pace changes (7:15/7:45/7:15/7:45/7:15/7:45), 2CD. Haven't been feeling the running love at all this week so wasn't looking forward to today. Decided to wait till after work as I thought 10 miles would be a bit long to disappear for at lunch time so drove straight to Navan to get the run done. After the 2 warmup miles hit the first 7:15 one along the river into a stiff wind. Battled through it the whole way but never looked forward to a 7:45 mile as much in my life. Half way through that one I turned out of the wind which made things a bit easier. Second 7:15 had me pass my car and I briefly entertained the notion of bailing! Coaches keep you honest!! The second 7:45 was mostly downhill so handy enough. The third 7:15 & & 7:45 were both along the full length of the river so again against a strong headwind but also the rain now as well. Again battled through and got them done, eased off on the last too soon and the watch beeped in at 7:46. That p1ssed me off big time! Finished off with 2 cool down miles. Didn't enjoy this at all but I suppose there'll always be good days and bad days. Have been carrying a low grade niggle for the last few weeks which acted up a bit more than usual tonight so a couple of easy days and a rest day before the next session on Sunday will be welcome.

tang1

Fair play for toughing that out, here was I complaining of it being a little chilly this morning around Moyvalley!! Take care of that niggle.

Murph_D

Nice going, Neil. Don't worry about the 7:46. Watch probably measured that mile long!