DCM 2013-5 Time Marathoner,1st Time Dad

Cartman78

Background:

Have always kept reasonably fit - played a good bit of soccer & GAA growing up. Started running in 2003 and entered the DCM that year on a whim after someone dared me to in a nite-club.

Made all the rookie mistakes - made it to the start line with shin splints and a chest infection; managed to wheeze and hobble my way around in 5:40 (:eek:) but strangely that day changed my life.

Pretty much gave up drinking and acting the maggot (my discovery of running also coincided with starting my 'proper' career and settling down with my then girlfriend-now wife).

Anyway, running is now my church-pub-stress buster-counsellor. Times and performance are reasonably important to me but not critical. Getting out on a crisp spring morning for a brisk 10k on my local country route is something that I cherish more than a marginal PB.

Recent Developments:

Put a huge effort in last year for London Marathon. In hindsight I peaked way to early (in late Jan/Feb - see Dungarvan time below :rolleyes:) and then picked up plantar faciitis and achilles injuries. I had planned to do a half marathon last spring too but had to give it a miss.

Was disappointed with the time in the end but enjoyed the experience hugely - got to halfway in 1:34 but detonated fairly spectacularly in the final third.

Recovered ok after that running wise and focused on improving 10k time - had been stuck annoyingly on 40:15+ for about 18 months. Did a lot of speed sessions/intervals etc. and ran 39:05 in June; still felt i had more in the tank and was targetting the Dundrum 10k in late June as a possible sub 38 min effort (it's the flattest course ever). But the achilles finally gave out and had to go for several very painful and costly physio sessions.

Decided to take a break from running - hit the gym and cardio machines for a few months and kept in very good shape aerobically.

But then in October, the real life changing event....the arrival of Cartman Jnr.....:D:D:D:D:D:D:D:D:D

It's been a roller-coaster since then in every sense of the word - he arrived 4 wks premature so a bit of stress/drama at the time and it's been a whirlwind of emotions, highs & lows, laughs, tears, nappies, sleep deprivation and giggles since.

Obviously my training has taken a back seat for a few months - quit the gym and have kept in shape with the Total Kitchen Workout (dumbells, exercise ball and resistance band), speed walks with the dog and the odd run at the weekend.

Got a bad flu in February which really set me back, just getting over it now and Cartman Jnr also starting to finally settling down in terms of sleeping/feeding so now have a window again to get back on the road.

The Numbers:

Marathon: 3:26 (London 2012)
Half-Marathon: 1:35 (Achill 2007)
10 Mile: 63 mins (Dungarvan 2012)
10k: 39:05 (Bilboa 2012)


Goals for 2013:

1) Make it to DCM Startline in one piece
2) Sub 3:45 would be nice
3) Sub 3:30 would be nicer
4) PB (< 3:26) would be great
5) Get under 40mins for 10k again
6) Half-Marathon PB (<1:35) if I can find a race that suits

Cartman78

Sat 6th - 10k - 47 mins
Sun 7th - 7.15k - 35 mins

*Just a quick note on the routes - they're both essentially on the same loop of the rolling Limerick countryside, the 7k route has 2 very steep hills and the 10k has an extra dirty one thrown in as well. Have never gone faster than ~ 42mins on the 10k and ran 28 mins flat on the 7k route last summer.

guinang

Best of luck with the log. Your 10k and 10miles times suggest you'll blitz both PBs in the half and marathan if you keep up with training. Based on your 10k, Daniels has you at 1:27 & 3:01 for 1/2 & Marathon. Just need to get yourself one of those buggies so you can run around Limerick pushing the nipper and you're all set

Cartman78

guinang wrote: »

Best of luck with the log. Your 10k and 10miles times suggest you'll blitz both PBs in the half and marathan if you keep up with training. Based on your 10k, Daniels has you at 1:27 & 3:01 for 1/2 & Marathon. Just need to get yourself one of those buggies so you can run around Limerick pushing the nipper and you're all set

Cheers - I'm hoping posting a log on here will keep me motivated.

My plan for last year was to go sub-3:10 in London and then have a crack at a sub-3 in DCM in October but my body let me down*.

The 10 mile and 10k times were from a very solid and consistent marathon training base - I don't think I'll ever run a race again like I did in Dungarvan....could have run through brick walls that day :cool:

* Should have added in my opening post - I'll be hitting 35 in a couple of weeks so prob getting to that stage where niggles don't go away as quickly as they used to. Both achilles are a bit sore today after my back to back jogs over the weekend so I think injury management is going to play a big part in my goals for the rest of the year

guinang

I guessed you'd be turning 35 this year. Call it intuition, or call it the 'someone had Cartman username so best put my birth year in'.

Sounds like you may have speed in the legs but perhaps hadn't enough miles under the belt coming in to that race. Either way your targets are soft, but I suspect you'll be shifting those as soon as you're confident that things with the nipper settle down. I've got two so know the feeling.

Perkina3

Good to see your log mate...I have the advantage of youth on my side at a sprightly 26 and my lack of family....for the moment :P....

I am doing the log for the same reason as yourself with similar goals as yourself.... I will prob end up using your blog to read and keep me on the straight and narrow.... Good luck and hopefully we can bounce ideas off each other

Cartman78

@Perkina - I'm not sure if following me would be the best idea as I'm expecting things to be fairly higgledy-piggledy :pac:

At the best of times I don't follow a strict plan but always make sure to hit the key sessions.

Anyway, no running last night -

Did 3 x 15 pushups (want to get this back to 3 x 30), some core work and the Alfredson Protocol exercises for my achillies (which I've being neglecting to do for a while now)

rom

With your detonation in the 2nd half of London and you being better at distances up to half improving your aerobic fitness will benefit you a lot. A dad myself you just have to find smarter ways to run. To and from work if possible or at lunch time then this doesn't eat as much into your family time. With your 63 mins in Dungarvan 12 months ago you will well set at doing a much better half. Your weekly LSR will be key and ensuring that you do it slow enough will also be very important. I don't think 1:34 was too adventurous off the back of Dungarvan. You may think you peaked too early (may be the case) but more likely aerobic fitness needs to be worked on. Personally I think that your goal of sub 3:26 with that 10 mile time is a soft target. Sub 3:15 should defo be within reach. For your London build up can you list each long run 15 Miles plus and what was your avg pace. Personally I would have run all my long runs for 3:18 in DCM 2012 at 9min/mile with 92min half and 68min 10 mile in the build up.

Perkina3

Ah mate.... Don't worry...I run haphazardly too....I go week by week but have a loose idea of what I want to do haha

Cartman78

rom wrote: »

With your detonation in the 2nd half of London and you being better at distances up to half improving your aerobic fitness will benefit you a lot. A dad myself you just have to find smarter ways to run. To and from work if possible or at lunch time then this doesn't eat as much into your family time. With your 63 mins in Dungarvan 12 months ago you will well set at doing a much better half. Your weekly LSR will be key and ensuring that you do it slow enough will also be very important. I don't think 1:34 was too adventurous off the back of Dungarvan. You may think you peaked too early (may be the case) but more likely aerobic fitness needs to be worked on. Personally I think that your goal of sub 3:26 with that 10 mile time is a soft target. Sub 3:15 should defo be within reach. For your London build up can you list each long run 15 Miles plus and what was your avg pace. Personally I would have run all my long runs for 3:18 in DCM 2012 at 9min/mile with 92min half and 68min 10 mile in the build up.

Cheers for the post - running to/from work isn't an option for me unfortunately; I've contemplated lunch time runs but they're not really feasible either given the way my job is going at the minute.

I think my London detonation was more due to injuries in the build-up than anything else tbh....had to seriously cut back in the last 6-8 weeks so lost my edge a bit. If I'd stayed injury free, a sub-3:10 would have been well within range I think

In hindsight, I arrived on the start line in a half injured-worn out-stressed out state - the plantar faciitis/achilles issues were bubbling along, work was mental and the first few weeks of the pregnancy were a bit manic as well.

Anyway...that's probably enough whinging & excuses for the moment;).... I'll dig out my stats from last year later on and post them up

Cartman78

Tue 9th - 7.15k - 33:45 mins

About 30 secs outside my season's best for this route - wasn't really focusing on the time though tbh...more the novelty of getting a run in on a midweek evening

Couple of slightly disconcertingly familiar twinges & twangs afterwards though so will be dusting off the foam roller this evening

Cartman78

The Garmin website is acting up at the minute so can't download to excel - have attached (hopefully) a screenshot of my LSR's from Dec 2011 thru to April 2012

Cartman78

3 x 15 Pushups again last night & some core work.

FWIW - my current weight is 76.5 kg (I would have been approx 83kg doing first DCM back in 2003). I think I was pretty much the same weight doing London this time last year.

Tend to lose weight if I'm not training, my glutes and quads have shrunk a good bit over the winter which prob account for most of the drop. Have also cut down on portion sizes and carbs a lot in recent months....normally eat like a horse when training hard.

Cartman78

Meh...late home from work & then took ages to get the little fella down (teething) so didn't make it out last night.

Cartman78

10k yesterday in 49.35

Probably one of my worst ever times for that route but really enjoyed it. The weather was dire, it was nearly dark....i could have happily vegged on the couch instead.

Dragged myself out to battle the hills and high winds and for the first time in ages felt strong throughout and at the end of a run

Cartman78

:mad: This might well turn into a record breaking log....for the lowest number of actual runs logged.

Felt fine after the run on Saturday - it was a challenge but didn't push myself that hard. Was a bit stiff generally on Saturday night but did a bit of stretching before bed & didn't think anything of it.

Woke up on Sunday with weird back pain and sensation around the front of my hip. Decided an bit of foam rolling might sort it out – ended up on the kitchen floor nearly in tears….luckily there was a couple of Difene in the drawer. Swallowed them down and conked out on the couch for an hour….ok-ish after that but need some chiropractic treatment/physio asap :mad::mad::mad:

guinang

Unlucky lad. Nothing more frustrating than getting your head in the right space only for your body to head in a different direction. Hopefully it's nothing serious

Cartman78

guinang wrote: »

Unlucky lad. Nothing more frustrating than getting your head in the right space only for your body to head in a different direction. Hopefully it's nothing serious

I've had flexibility issues for a couple of years....normally go for regular-ish physio and maintenance chiropractic trips to keep on top of it.

I guess 6 months plus of broken sleep and little or no exercise & stretching has left me the way I am - feel about as supple as an ironing board at the minute so need a good pummelling on a treatment table

Cartman78

Tues 16th - 7.15k - 32:26 mins

Against my better judgement and any sort of rational logic I decided to go for a quick run last night. Had done a good bit of stretching and exercises in the last couple of days so was itching to get out.

Gorgeous evening, perfect conditions for running and great to get a bit of headspace.

Felt really good all way round and managed a strong 500m sprint to the finish to knock nearly minute off my season's PB for that route.

Will be making a chiropractor appointment for next week though so stay tuned for lots of whinging and whining

guinang

I'd hang tough on the running until that visit. Reading through some of the logs here, lots of people who've pushed on through injury have aggravated something forcing them out for longer.

Best of luck with it anyway. I suffer from slipped discs in my neck/top of my back so I feel your pain.

Cartman78

Sat 20th - 7.15k - 34:35 mins

Not good - set out to do a 10k in the gorgeous morning sun....felt very jaded from the off and decided to cut my losses and take the shortcut home.

This felt like a recovery run after a very hard long run or speed session Not feeling too hectic after it either to be honest, back is gone very stiff....will be making an appointment today for chiropractor...hopefully can get some treatment tmrw or Weds.

Cartman78

Does taking the dog for a walk around the village count?
Finally made it to the chiropractor on Tuesday evening...not as arduous as expected and feeling pretty ok after it.

Might go for a short run this evening if I get a chance

Cartman78

Sat 27th - 8.10k - 40:32 mins

Ended up taking a few days off last week to give my back and general achy-ness a chance to recover. This was a gentle jog in the evening sun to get some (albeit) low mileage into the legs.#


Mon 29th - 7.15k - 32:46 mins

Felt nice and fresh before, during and after this run.

**Major Learning Point Alert**
My body is currently not in condition to run on consecutive days. "Well d'uh" I hear everyone saying sarcastically (;)) but because of the way things have been for the last few months I've been trying to squeeze in two runs at the weekend and in hindsight, I wasn't in the shape for it at all. It should have been obvious to me before now tbh...10 years running this year and still making rookie mistakes :rolleyes:

Cartman78

Thurs 2nd - 8.25k - 38:00 mins

Another run for the positive bucket - gorgeous evening, felt good and a near 3 min improvement on previous time for this route.

Sat 4th - 7.15k - 33:26 mins

Set out early (around 8.30am) to do a 10k.....felt pretty pooped around 5k and took the shortcut home. It's becoming apparent that I'm not a morning runner - had porridge before so fuelling shouldn't have been a problem...just felt jaded and tired.

Tues 7th - 7.15k - 32:30 mins

Was knackered for the last couple of evenings so opted for speed walks with the dog rather than runs. Had a shoite day at work yesterday so was itching to get out and run the stress out of me - lovely evening for running, light wind and temp probably around 11 or 12 degrees.

Felt great from start to finish and could probably have done another mile or two if I'd had more time.

Might look at doing a 10k race later in the month - the Bilboa 10k (which I've done for 6yrs in a row) is only about 6 wks away now so need to start getting into shape for it.

Cartman78

Fri 10th - 8.25k - xx:xx mins

A naked run due to my Garmin battery going after 2k - nice to finish off the week with a run. Would estimate I was around the 38 min mark

Sun 12th - 10k - 48:08 mins
My LSR Windy conditions but felt pretty decent without pushing myself too hard. Can't see myself going much under 45 mins for 10k this summer

Cartman78

Tues 14th - 7.15k - 32:22 mins

Another PBPB (Post Baby Personal Best) - got absolutely soaked to the bone but very enjoyable run. Still miles off where I was this time last year but making decent progress now i think

Starting to feel like a runner again after months of fearing I was becoming a jogger :eek:

Cartman78

Fri 17th - 7.15k - 31:45 mins
Finally starting to get a wee bit of speed back - great way to end a crappy week at work

Sun 19th - 10k - 47:42 mins
Had planned to do a 15k run today but got sidetracked all day with other bits and bobs so ended up just doing 10k in the dusk. Went ok - felt a bit leggy between 5 and 8k for some reason but felt reasonably ok and might push on now a bit with distance over the next couple of weeks.

Still not sure about entering races in the next few weeks Might give one a go I guess as a gauge of where I'm at

Cartman78

Tues 21st - 8.25k - 36:50 mins

Gorgeous evening for a run - cool, light breeze, prob around 12ish degrees, birds in trees singing, Cartman Jnr. sound asleep at 7.15pm on the button :D

Starting to get into shape now where I feel I can start training for a marathon & putting together some longer runs.

Planning & logistics are still going to be a challenge though - used to have endless hours before for driving to suitable long run locations so might have to get more creative and do some exploration around my more hilly local environs.

Probably not going to do Sixmilebridge 10k next Friday, but will deffo be doing Bilboa and Dundrum in the coming weeks. Sub-40 will prob be outside my range I'd say, but if I could get a few decent speed sessions in, a couple of long runs, and if there's a favourable tail wind on the night....who knows

Cartman78

Thurs 23rd - 7.15k - 31:12 mins

Didn't make it out till around 9pm - once again, a glorious evening for running.

Another chunky improvement on the time - dusted down my speed shoes for the first time in nearly a year so that probably explains some of the improvement.

Will hopefully find some time to do a longer run on Sunday....need to add some endurance to my slowly returning speed over short distances

Cartman78

Sat 25th - 10k - 44:39 mins

Chuffed with this run tbh - doesn't look like a great time on paper but even at my peak this time last year I never went faster than low 42 mins for this route. Set out to run at 45 min pace and managed it quite comfortably with (drum roll) a slightly negative split, which is very unusal for me over any distance.

Mon 27th - 7.15k - 32:05 mins

Bonus run The missus normally has a course on Monday evenings but it was cancelled this week so freed me up. Went out late and probably a wee bit too soon after dinner so not at 100% but a good way to start the week nonetheless.

Going to pass on Sixmilebridge 10k this week I think and focus on the buildup to Bilboa instead. Still need to do a longer LSR and fit in some intervals along the way

Cartman78

Thurs 30th - 10k - 47:12 mins

Bit of a plod this one...definitely falling into the junk miles category. Felt a bit leggy and stiff before heading out so took it easy.

Will try to break the 10k ceiling over the weekend

Cartman78

meh....not a great few days in running terms...have been very stiff and lethargic since the middle of last week...no va-va-voom whatsoever

Was tempted just to force myself out and run through it but decided to listen to my body for a change. Did plenty of walking and stretching so hopefully normal service will be restored in the coming days

Cartman78

Wed 5th - 7.15k - 33:28 mins

Battled through the blazing evening heat to complete my first run in nearly a week. Felt fine but kept it slow and steady to ease myself back into it.

Cartman78

Fri 7th - 8.25k - 37:39 mins

Sun 9th - 10.00k - 44:24 mins

Happy with both of these runs; feeling good again and deffo got my running mojo back after a dodgy few days.

Still no long runs but had a jam packed weekend with various things on so getting out at all was a bonus.

Only 5 days til Bilboa :eek: Would estimate a 41 -> 42 min result . Based on previous years I'll probably go out like a bullet, be in the low 19's for the first 5k and then die a death on the hills between there and 8k

Cartman78

Mon 10th - 8.25k - 36:37 min

A solid if unspectacular run - gave my ankle a bad jarring in the first 800m but no damage done it seems

Debating whether to go out for a quick stretch of the legs tonight - might do 15 x 400m intervals or something like that just to keep fresh for tmrw night.

Also debating whether to attempt to pace myself sensibly tmrw night (at somewhere around 42min pace) or just go balls out and see when/if the wheels come off

Cartman78

Didn't make it out for a run last night - decided to do some stretching/lunging/foam rolling instead.

Feeling strangely anxious ahead of the 10k tonight - I haven't entered a race since this event last year so not really sure how it's going to go

Cartman78

Fri 14th - Bilboa 10k - 41:38mins

Pretty much as expected - it's my 7th year in a row doing it and the hills between 5 and 8k seem to get longer every year :pac:

Didn't have enough time banked in the first half and paid the price in the closing stage. Was hoping to come in <41mins but in the circumstances (no long run over 10k and no speed work) I guess it's not a bad time...splits below (plus 24 secs for the mystery extra few hundred yards )

1 3:44.3
2 4:02.0
3 4:01.9
4 4:10.0
5 4:08.2
6 4:17.5
7 4:23.2
8 4:24.7
9 4:18.3
10 3:44.1

Cartman78

Mon 17th - 10k - 47:10 mins

Ugghhh...one of those mega meh runs....was a bit of a recovery after the race I guess. Weather was hot and sticky, was out at 9am and felt half asleep etc.

Onwards and upwards

Cartman78

Quick update - haven't ran since last Monday

Was 'off' last week so spent most of it chasing around after a very active 8 mth old to give the missus a bit of a break.

Felt under the weather for most of the week too tbh...very stiff and lethargic and then developed a diiiiiiirty head cold over the weekend which is festering along at the moment. Had expected it to develop into a chest infection but seem to be holding it at bay for the moment...don't want to go to a GP and the inevitable dose of antibiotics unless absolutely necessary.

Pretty p1ssed off....haven't been sick at all in the last 5 yrs or so but then got really bad flu in February and now struggling again. Miss running for so many reasons...as mentioned in my OP I really couldn't give too much of a sh1t about times, PBs, races etc but really missing the headspace that being out on the road gives me

Cartman78

Further update -
Still not running :mad: Thought this head cold/man flu/hayfever/sinusitis had cleared up late last week but it's still lingering on.

Am wrecked by the time I get home from work and fit for feck all after putting the little fella to bed. Not sleeping great either so it's the perfect storm really

Anyway, should be cleared up in the coming days, so hopefully will have actual training updates on here again rather than whinging on about colds etc.

Cartman78

Wed 5th - 7.15k - 33:30 mins

Finally made it out for a plod last night - went fine, sinuses are now 98% clear so fingers crossed normal service is now restored.

Obviously missed Dundrum 10k (again) this year; might have a go at Newport 10k on the 21st. Did that course a couple of years ago and it's reasonably quick iirc

Cartman78

Sun 7th - 8.25k - 39:00 mins

Another estimated time due to flat Garmin battery - based on listening to the last 20 mins of an a "This American Life" epidsode and the first 19 min of the /Filmcast podcast :P

Went out around 7.30pm so temps were still quite high - took it easy, just wanted to get a few miles into my legs

Cartman78

Tues 9th - 8.25k - 38:29 mins
Left it as late as possible last night to get a few miles in....headed off around 9:20pm so probably the latest I've ever run in my almost 10 year 'career'.

Went grand, although it was still quite muggy. Haven't ran in heat like that since Portugal a couple of summers ago. Feeling in ok shape despite the recent inactivity - a marathon plan still seems very daunting though tbh. Need to sort out my LSR situation and get things moving on that front before it's too late.

Current plan (in my head) - get in 2/3 10k ish runs during the week and start LSR's (initially 10 miles) asap. There's a couple of 10k's coming up soon as well (Newport 21/07 and Pallasgreen 16/08) that I'll prob do as well.

Had recently written off the idea of doing a marathon this year but might give it a last anyway...if I can get in shape and keep up the LSR's, I should be able to run c. 3:30 handy enough

Cartman78

Thurs 11th - 8.25k - 39:29 mins

A PB run (Post Beer) - would not recommend. Was about a mile into the run when I remembered that I'd had a bottle of Corona with dinner - would normally never ever run after drinking alcohol (only drink very very rarely anyway).

Felt ok-ish during the run itself but got a bit gassy and hot & bothered towards the end...was in the horrors then for about an hour afterwards :mad: but recovered ok and actually slept ok. Felt like I burped every individual beer bubble back up :eek:

Anyway, got a few miles into the legs and no long term damage done

Cartman78

Sat 13th - 7.15k - 33:30 mins

Another jaunt in the sun - dunno when I'm going to start doing LSR's :eek:

Anyway, feeling pretty good at the mo so hopefully in ok shape to start upping the distance a bit

Cartman78

Mon 15th - 8.25k - 37:38 mins

Gorgeous cool evening for a run...not a midge/midget in sight as well which was a help.

Still feeling a bit sluggish & heavy legged....had been putting my recent slowish times down to the heat but that wasn't really a factor last night.

Anyhoo, weighed myself earlier on...bang on 76kg so happy enough with that for the moment.

Newport 10k is on Sunday....start at 2pm which will be tricky if the hot weather returns

Cartman78

Weds 17th - 7.15k - 31:58 mins

Fastest time on this route in a while I think. Decided to give my new Asics Cumulus a debut last night and felt great in them (as one always does in new shoes )

Right ankle feeling a bit dodge this morning - just stiff I think...must do some stretching later on

Cartman78

Right...haven't logged runs in a while so here's a quick summary:

Sat 20th - 7.15k - 31:49 mins

Mon 22nd - 12.45k - 61:30 mins

Thurs 25th - 10k - 45:20 mins

Sat 27th - 7.15 - 31:24 mins

Thurs 1st - 10k - 45:54 mins

Sun 4th - 18k - 89:21 mins

Weds 7th - 10k - 44:29 mins

Main highlight is the first run that I can call a long run without feeling too embarassed - felt fine on the 18k and really good on the 10k last night.

Have also bitten the bullet and signed up for Dublin. Planning to do Pallasgreen 10k on Friday week too.

Cartman78

Fri 9th - 7.15k - 31:27 mins

Sun 11th - 21k - 103 mins

Happy enough with the LSR, set out to run at ~ 5min km so was pretty much bang on. Onwards and upwards

Cartman78

Did a couple of shorter runs early last week, 10k and 8k iirc....nothing special time wise, just the basic junk miles.

Fri 16th - 10k - 41:12 mins

Felt borderline sick all day Friday, was going to give this one a miss altogether but decided to give it a last anyway. Very very hilly course but kept a strong steady pace all the way through. Could have possibly gone a bit quicker if I'd known the course better


Tues 20th - 12.25k - 59mins
Bit of a slog tbh...no va-va-voom last night at all. Had planned to do 16k but fading light and general 'meh' feeling meant I had to cut it short.

Cartman78

Bizarrely as my running rate has increased my level of updating on here has decreased... probably some weird psychological reasoning behind but won't analyse it too much

Thurs 22nd - 8.25k - 35:56 mins

Sat 24th - 26.25k - 131:34 mins

Mon 26th - 8.25k - 38:25 mins

Weds 28th - 8.20k - 37:50 mins

Got on ok with the long run - kinda ran out of puff a bit due to lack of fuel..will need to look at getting some gels on board from now on I guess. Ran fairly comfortably throughout at ~ 3:30 marathon pace

The run last night was in the dark so was limited to the fairly limited lit area of my local rural town. Not as headwrecking as I thought and quite flat so gives a break from the hills.


Also signed up for the Galway Half at the end of September so should be on for a PB (sub 1:35) if everything goes to plan.

Injury watch: the achilles are definitely starting to whinge a bit but keeping on top of it with lots of stretching and foam rolling. My ridiculously tight calves are the root of most of my problems so will be aiming to keep them as loose as possible in the coming weeks.