The Windy Road to Nowhere

ThePiedPiper

pconn062 wrote: »

Just seen DG's result there, 32:XX is some going for 10k cross country, what a run.

unbelievable run, yeah.. And he's well above his distance at it too.. Serious talent

ThePiedPiper

Tuesday 5th Nov: 4.6 miles in 33:10 (7:09 pace)

Weather really cold and miserable for this one. Probably could have done without it as I may have had a bit of a cold coming on, and this didn't help matters.

Weds 6th - Weds 13th: Rest

Bit of a cold hanging over me for about a week. Considered running a couple of times, but decided that there was no real benefit, no important goals in the near future, so just took a week break. I weighed myself there a couple of weeks ago, and am thinking that 10 stone 3 pounds is a bit on the light side. Haven't been that light since I was about 15 or 16, so definitely think it might be one of the reasons why I've been getting a lot of colds this autumn/winter.

Thursday 14th Nov: 4.9 miles in 35:15 (7:15 pace)

Nice to get back on the roads after the week off. Had a bit of a spring in my step, and weather was cold, but not too windy. Felt nice.

Bought myself a pair of Elixir 8s a couple weeks ago. Think I might give them a bit of an outing in the next few days. Very exciting.

Next race looks to be the Jingle Bells 5k. There's three targets for this one.
1. Run a PB for the 5k (17:3x).
2. Push PConn hard enough to get him under 18, but wipe him out on the last mile.
3. Drink pints afterwards.

Objective 3 looks to be the easiest target, and the one I'll be most focussed on.

pconn062

If you keep missing as much training as you have been, you'll be luck to have me in sight in the last k, never mind leaving me for dead!

pconn062

Monday: 8 miles @ 7.37 pace

Just thought someone should post some training in this log.

ThePiedPiper

Go Fu%* yourself.

ThePiedPiper

Monday 18th Nov: 5 miles in 36 mins (7:15ish pace)

See, I am actually doing a little bit of training!! Bitter cold run home from work at 4 o'clock. Checked the temp in the car before I left it in town, and it was 3 degrees!!!

Yes, I've been doing barely any training, but I think I probably needed a bit of a mental and physical break after the hard work done all summer/autumn. But, yeah, any chance of a 17:3x run in JB is fast disappearing.. Can you smell the flesh PConn?

blockic

RunForestRun wrote: »

But, yeah, any chance of a 17:3x run in JB is fast disappearing..

Sweet, I'm not the only one so! Might see ya for the race, Athlone HM style! :cool:

pconn062

RunForestRun wrote: »

Go Fu%* yourself.

That's the spirit. :cool: I know not to get over cocky, I think we've been in this situation before and you've always come out on top. Track tomorrow night?

ThePiedPiper

No track tonight sorry.. Had Croke Park hours, followed by NQT course, only home at 7:20.. Who says teachers have an easy number?!!

ThePiedPiper

Thurs 21 Nov: 4.7 miles in 33:20 (7:05 pace)

Bit boring really, just putting up a common as muck run home from work, but have to keep PConn honest, can't have him thinking I'm going to be a total pushover for him in a couple of weeks.

Pace pretty decent considering its 525 feet elevation gain over 4.5 miles, and was running into a bit of a breeze the whole way home. Legs feeling pretty fresh, definitely not at my peak, but not too bad either. Mileage is still pretty pathetic, so I might chance another run home tomorrow and then a 'long' run at the weekend maybe. Still haven't tried out the Elixir 8s I got a couple weeks back, I'm sure I'll get used to the questionable styling eventually.

ThePiedPiper

Friday 22nd Nov: 4.7 miles in 33 mins (7:02 pace)

Packed a short-sleeved T-shirt by accident, found it very cold for the first mile or so on the way home, probably ran faster to try and get heat into me. Nice evening though, love being able to get in my run on the way home from work.

Sun 24th Nov: 12.5 miles at 7:30 pace

Met with PConn and another couple of lads. Lovely conditions, cool but no wind or rain, so very nice really. PConn was struggling with the pace a lot, so he dropped back and one of the lads stayed with him to hold his hand. 8:00 pace doesn't really work for me... Enjoyed the run, first one I've done in a long while with a bit of company, and the pace was nice and easy.

Ran with the Elixir 8s for this one. Lovely runner I have to say.

blockic

How ya fixed for Jingle Bells?

pconn062

RunForestRun wrote: »

Friday 22nd Nov: 4.7 miles in 33 mins (7:02 pace)

Packed a short-sleeved T-shirt by accident, found it very cold for the first mile or so on the way home, probably ran faster to try and get heat into me. Nice evening though, love being able to get in my run on the way home from work.

Sun 24th Nov: 12.5 miles at 7:30 pace

Met with PConn and another couple of lads. Lovely conditions, cool but no wind or rain, so very nice really. PConn was struggling with the pace a lot, so he dropped back and one of the lads stayed with him to hold his hand. 8:00 pace doesn't really work for me... Enjoyed the run, first one I've done in a long while with a bit of company, and the pace was nice and easy.

Ran with the Elixir 8s for this one. Lovely runner I have to say.

Cheeky bugger! I'm not like some people, feeling the need to showoff my jogging skills and race a group run! As DC says, there's no medals for training!

pconn062

blockic wrote: »

How ya fixed for Jingle Bells?

He's screwed!

ThePiedPiper

Ha, honestly pconn, it wasn't me, I actually did keep trying to slow down...

Blockic, hard to know what shape I'm in, but I don't think I've lost a lot, so might still chance 17:30ish.. The runmute is all uphill so hard to gauge.. Pconn generally cr@ps himself anytime we're racing each other, so I probably don't even need to run the race at all... Bit like your dead cert sub-3

blockic

RunForestRun wrote: »

Pconn generally cr@ps himself anytime we're racing each other, so I probably don't even need to run the race at all... Bit like your dead cert sub-3

Straight to Ryan's so instead! The lads can meet us after their are done with their jog...

pconn062

RunForestRun wrote: »

Ha, honestly pconn, it wasn't me, I actually did keep trying to slow down...

Ha, I know, only winding you up, I seen you try to pull F back a few times!

ThePiedPiper

I'm looking for an 8 day 5k plan on minimal mileage to break 17:30... Any ideas?

pconn062

RunForestRun wrote: »

I'm looking for an 8 day 5k plan on minimal mileage to break 17:30... Any ideas?

Not sure if you're serious? But unfortunately no such plan exists, no session you do now will affect the outcome of the race really, best thing would be to get out as often as you can. Maybe include some strides in your easy runs, would get the legs ticking over and introduce a bit of speed back.

ThePiedPiper

Nah, I'm taking the mick PConn... Been a bloody disaster of a week, haven't gotten out since Sunday, will do a bit over the weekend, and hopefully next week will be a bit more normal..

blockic

Sounds like we have had the same prep for this one! I guess the heavy work load over the summer is taking it's toll.

Might not even make the start line yet. Will know story tomorrow at 1pm!

AuldManKing

blockic wrote: »

Sounds like we have had the same prep for this one! I guess the heavy work load over the summer is taking it's toll.

Might not even make the start line yet. Will know story tomorrow at 1pm!

Slacker.

ThePiedPiper

No doubt blockic, the summer training took a bit out of me. Things just been a bit busy of late at home, and can't bring myself to train on the treadmill. I generally work best when I have a few easy weeks, then restart training chomping at the bit. Haven't really figured out any intermediary goals..

You'll come for pints anyway, yeah?

blockic

Pints are a certainty!

ecoli

RunForestRun wrote: »

I'm looking for an 8 day 5k plan on minimal mileage to break 17:30... Any ideas?

Day 1-7 OFF
Day 8 Warm up, 1x5k @ 17.29 pace, Cooldown (or pints)

ThePiedPiper

Fri: 29th Nov: 4.8 miles in 35:20 (7:22 pace)

Nice run home from work. Was a very awkward week with very little opportunity to organise getting out on the road, so was delighted to get out.

Sat 30th Nov: 13.1 mile jog in 1:26 (6:38 pace)

This was the best jog I've had in ages. Down in Athlone for the day, so had a couple of hours to myself, and got out onto the old N6 towards Moate. Took it handy enough the first mile, and was feeling good so hammered it on a bit. I think at one stage I might've gotten slightly above jogging pace here..

I've unquestionably lost a bit of conditioning over the past 6 weeks, but today's jog was a bit of a confidence booster. Be afraid PConn, be very afraid!!!!:mad::mad:

ThePiedPiper

Monday 2nd Dec: 4.7 miles at 7:38 pace
took it really handy on this run home from work, just didn't really feel like running fast.. That's a champion attitude I know, but better than nothing I suppose..

ThePiedPiper

Tuesday and Thursday: 4.7 miles each
Just the normal run home from work

Jingle Bells 5k race

Myself and PConn got ourselves up to the Park in decent time, went for a bit of a walk about for a while. Decided I'd be needing the toilet before the race. Got ourselves togged out, and a warm-up down to the start area. Got myself in the queue for the loos at about 10:45, thinking that'd be plenty of time. 10:55, was getting a bit worried, but decided that these races nearly always start late, and that I'd take starting at the back and working my way through over an iffy stomach.. How and ever, the race got off right on time, with me nowhere near the start line!!

Anyway, what harm, decided to make the best of it, so three minutes on the clock, I passed under the start gantry with clear road in front of me. Not for long but, had a lot of people walking dogs, pushing buggies, running with children and supporters on the footpaths, so the first half a mile was a bit of a balancing act between making it through the crowds, not losing too much time, but not spending too much energy getting through the masses!! Fun stuff!!

Once we got onto Chesterfield Avenue, I swung onto the right hand side of the road where, for some reason I could not understand, nobody else was running, and got myself moving freely for the first time. The first mile clicked up on the watch at 5:52!! Nasty!!

Kept moving along at a decent clip, keeping myself on the outside of all the other runners in clear air. Didn't really notice anything resembling a hill or a breeze, just kept 7f other people. When we got off Chesterfield onto the narrower roads, I had to start watching what I was doing again, moving my way through other runners. Got a couple of shout outs from some of the runners in our club who were obviously highly amused, wondering what the hell I was doing running like a crazed elf, complete with Santa's hat and green shoes!!! Second mile clicked in 5:41. Better, but not hectic either.

Started thinking now about what the ghost of PConn had been running 3 minutes up the road ahead of me, and knew I needed to run a good last mile to run 17:3x, which would be needed to get into contention. Upped the effort a good bit, felt absolutely brilliant to be honest, and was loving the hard bit of running chasing down both visible people and the long-gone figure of PConn. Course was downhill at this stage and just as well, because I started getting a bit tired with about 2.7 miles on the watch. Mile 3 in 5:23. Brilliant.

Noooo, a sharp left hand turn and a squad of people right in front of me all lining themselves up for a long sprint to the line. Worked my way through a few of them, but lost the momentum a bit. Over the line with 20:23 on the clock. I had promised a MP run!!! My watch and chip time was 17:36..

Caught up with PConn062, who was delighted with his run, and even more delighted to hear he'd beaten me by 1 second!!! After a bit of hanging around, and a warmdown, we did the real culchie bit and got lost in the big smoke, before eating a bit of cake and then heading off for a couple of pints. Nice catch up with blockie and a few of the other boardies over drinks and a fairly epic lunch platter with meno.

Delighted with finishing off the season with another PB.

ThePiedPiper

Sun 8th - Thurs 12th Dec Rest/Laziness/No running

Fri 13th Dec: 4.7 miles in 32:xx (6:5x pace)

After the week of no running due to various reasons, felt like letting loose on the way home from school. New road surface on the old N1 out of Drogheda making me very happy, felt great to be letting rip a bit going up the hills.

Sat 14th Dec: 5k in 18:00 (5:4x pace)

This was a gravity-assisted, wind-assisted, Guinness-assisted run to the pub to pick up my car after the Dunleer AC Christmas party. Crazy wind, but it was only into my face for about half a mile, before I had the advantage of being pushed along for 2 miles. Quads probably took a bit of a hammering doing this, but good to get them turning over fast at what should be something close to my 5k pace.

Sun 15th Dec: 12 miles in 1:22 (6:55 pace)

Was up in Monaghan for this one, took in a nice route that heads over through Roslea, Co. Fermanagh, before looping back over the back roads around the border area. Took it handy enough on the first mile as legs felt a bit heavy from yesterday, but despite running into a headwind, the pace dropped down to 7:00 pace. A few sharpish uphill sections kept things interesting, but really enjoyed tipping along at 6:4x pace for a few miles.

ThePiedPiper

Tues 17th Dec: 4.7 miles in 35 mins or so.

Was fairly cold and miserable running home that day, and just took it nice and handy. Legs were a little bit tight after the couple of harder days running over the weekend.

Thurs 19th Dec: 10 miles in 68:49 mins (6:53 pace)

Was up in Monaghan for a family funeral for a couple of days, and got myself out of bed just after 8 to do this. Popped outside to grab the runners from the car only to realise we were having the first snow of the winter. It seemed mile enough and just sort of floating about, so I though I'd give it a lash anyway. I really enjoy running in snow, find it quite peaceful or something.

About a mile into the run, I turned North heading for the hills. The wind picked up a lot and it was blizzard-like conditions for a bit. Pace was just under 7:00 pace and felt fairly comfortable. Out towards Knockatallon and Bragan Mountain, there was definitely much more snow lying on the road, but thankfully the wind died down a bit, as I was actually getting pretty cold. Turning south again, I picked the pace up again, and ran 6:30-6:40ish for the last 4 miles. Really enjoyed it.

I'll take a rest day tomorrow, then hopefully put together a couple of reasonably decent weeks over Christmas.

blockic

As im currently at the peak of my training schedule I've a question that has been bothering me for some time that you could help me on...

The best mince pie on the market?

I had a homemade one yesterday that knocked everything out of the park. But commercially. I reckon Superquinn can't be beaten...

ThePiedPiper

Didn't have Superquinn, but of all the ones I had, Tesco's Finest range were way way above the rest. Maybe it was the cognac in them or something, but very very tasty.

AuldManKing

Quite partial to mince pies. Mr Kiplings are the order of the day in the King household but must do some due diligence on SQ & Tesco Finest.

warm or cold.
Cream, custard or nothing?

Too many choices.......

ThePiedPiper

I would always heat them up if possible. I love a bit of cream on them, but not essential. A very nice way of having them if you've the time is to make a bit of custard, pop the mince pie down into it and put a square of chocolate on top, letting it melt.

ThePiedPiper

Just polishing off the last of the Dunnes Mince Pies there, not bad.. Must make a trip into town today see what I can pick up...

In some non mincepie related news:

Sun 22nd Dec: 5.5 miles in 6:18 pace

Was up in Monaghan again, had a few pints Saturday with a few lads, and this was the run back into town Sunday morning to pick up the car. Miles flew by very fast, wasn't particularly meaning to run at that pace, but it felt good, so went with it.

Mon 23rd Dec: 7.5 miles at 7:18 pace

Feeling very lethargic today, so was good to get out to shake it out of me a bit. Strange weather, it was very windy, but quite warm. Yesterday, it was snowing towards the end of my run, and today I was sweating..

blockic

AuldManKing wrote: »

Quite partial to mince pies. Mr Kiplings are the order of the day in the King household but must do some due diligence on SQ & Tesco Finest.

warm or cold.
Cream, custard or nothing?

Too many choices.......

I only go one of two ways.

1) Straight up plain with a mug of tea
2) warm pie and a dabble of custard...bliss.

Picked up Dunnes All-butter mince pies yesterday...I splashed out for the better quality but they were muck...would have been better off with Cuisine de France...

The search continues..

digger2d2

blockic wrote: »

I only go one of two ways.
.

TMI

ThePiedPiper

Tues 24th Dec: 5.5 miles at 6:44 pace

Was in danger of spending the entire evening eating and drinking, so decided to get out for a few miles to break the rot. After the rotten conditions earlier in the day, I was damn glad I left it until 3:30 to go out. Was cold and a bit windy, but none of the wild rain and sleet we'd earlier on. Did the first 4 miles of this between 6:00 and 6:40 pace, and took it handy going back up the hills.

There's a Goal Christmas mile on tomorrow sometime, might get down to that for a bit.

pconn062

RunForestRun wrote: »

Tues 24th Dec: 5.5 miles at 6:44 pace

Was in danger of spending the entire evening eating and drinking, so decided to get out for a few miles to break the rot. After the rotten conditions earlier in the day, I was damn glad I left it until 3:30 to go out. Was cold and a bit windy, but none of the wild rain and sleet we'd earlier on. Did the first 4 miles of this between 6:00 and 6:40 pace, and took it handy going back up the hills.

There's a Goal Christmas mile on tomorrow sometime, might get down to that for a bit.

Happy Christmas A to you and the family. Heading into goal mile at 11am, might see you there.

ThePiedPiper

Christmas Day: 2 miles with the Goal Christmas mile in 5:23

This was a bit of craic. All the young fellas tried to look as if they were too cool to take on the real distance man of the club, so pretended they'd just jog it. With temperatures hovering around Zero, I didn't really fancy the idea of shuffling around at 6:20 pace, so decided to run it instead. Couldn't really open it up as I was weaving around a lot of people and ice. Wouldn't mind having a right crack at a 1,500 or a mile race sometime for a laugh.

Stephens Day: Off

Got togged out for doing a session on the running track around the football training grounds up in Scotstown, but when myself and Mrs RFR went out there at 7pm, it was blowing up a storm, very dark despite the lamps around the track, and raining. Called it off and resumed intensive carbo-loading for my Autumn 2014 marathon.

Fri 27th Dec: 4 miles in 27:05 (6:46 pace)

Got back to Louth around 3 in the afternoon after abandoning plans for a longer run on the way home due to horrible weather. Went with just a bog standard 4 mile loop.

I've finally decided that both pairs of Elixir 7s are now to be consigned to the scrap heap, or just for running on grass or snow or ice. I moved to the Elixir as my full time trainer in January 2013, and the two pairs I've used for the year both were good for about 800 miles. The Elixir 8 is a fantastic runner, feels every bit as good as the 7. I've managed to source another 2 pairs of them in the sales in the US, one pair for €70 and the other for €63. I'll be getting delivery of them in March the next time my cousin comes home. The 3 pairs of 8s should keep me going until Spring 2015 or so.

ThePiedPiper

Sat 28th Dec: 11 miles in 1:22 (7:25 pace)

This was supposed to be a big social group run at 10am, but wires got crossed and only myself and PConn showed up. Decided there was no point hanging about waiting for the rest to turn up an hour later, so got on the road. PConn suggested trying out a new route, with the only stipulation being that he didn't want to run uphill at the start of it, so we set off on our merry way. Fine conditions for running, cool, with a gentle breeze. I thought PConn was going to throw all the toys out of the pram at one stage when we faced into a couple of miles uphill, but I think we're still friends despite it all!

Sun 29th Dec: 5 miles in 33:18 (6:39 pace)

Was over in Sligo visiting family, and got out on the back roads over the Leitrim border at about 10 in the morning. Still a lot of icy stretches on the roads and had a couple of near slips. Enjoyed the run all the same, at a good steady pace around rolling hills.

Mon 30th Dec: 6 miles in 38:56 (6:29 pace)

Headed out on this intending to do 4 miles at a relatively easy pace, but when the first mile clicked on the watch in 6:45 decided to make a bit of hay and press it on a bit. Rest of the splits were 6:03, 6:23, 5:40, 6:59, 7:10. Felt great to do a sort of unplanned tempo effort.

ThePiedPiper

Tues 31st Dec: 4 miles in 8:45 pace

Out with my cousin for an easy 4 miles. Was doing nicely for the first couple of miles 'til we hit the hills on the way back. My poor cousin was dry-heaving at a couple of points, forget how steep the hills are up here sometimes.

ThePiedPiper

This seems to be a good time to have a look back at the year, which has been a very good one for me in general.

Shamelessly stealing blocky's table, this is the bare stats for the year in terms of how much I've run. The total mileage was 1,637, which is definitely the highest I've done since I got a Garmin in 2010, and maybe up there with what I might've done back in 2008. Anyway, here's the breakdown of it.

Month|Runs|Av Speed|Mileage
January|17/31|8.3|102
February|19/28|8.4|96
March|12/31|9.0|74
April|5/30|8.3|42
May|17/31|8.3|110
June|34/30|8.1|267
July|34/31|8.1|263
August|36/31|8.5|228
September|25/31|8.5|216
October|11/31|8.9|74
November|10/30|8.5|64
December|19/31|8.7|103

2013 was a very different sort of year for me. For the first time since 2006, I was not doing a Spring marathon due to college commitments. However, from January to mid-March, I tried to keep up a reasonable level of fitness, and was very happy with a 1:22 half marathon from Dundalk to Newry. I did a couple of other races in February with mixed results, a decent enough 17:40 5k on the roads but a frankly stupid Cross-Country race where I nearly missed the start, was totally hungover and didn't realise I was racing for a cup. A day best forgotten.

Anyway, after getting over the very busy April and May where college work had to take priority, I started focussing on plan for the summer/autumn. A 38:20 Boyne 10k was reasonable given the difficulty of the course that day, so I wasn't in a bad place at the end of May. I ramped up the mileage fairly aggressively and embarked on a very long running streak of over 100 days. The targets for the year were threefold:
1. A sub 2:55 marathon
2. 1:20/1:21 half marathon
3. Getting myself among the scoring 6 members on our Senior Cross-Country team.

As ever, the marathon is my biggest focus, and biggest motivation for running. Even when I'm targeting other races, or doing (the very occasional) track session, I think about what it may mean for me in the marathon. As such, the high mileage, low intensity work in June/July was to build endurance, acclimatise to heat, and prepare me for the real specific work in August. During that, I didn't really do any speed work, apart from one or two races, the odd few MP miles and possibly 1 session at the track. Somehow, I managed to run a 36:xx 10k in Bettystown to take my first ever race win in what was effectively a Time Trial. That day I decided that sub 2:55 was soft, and knew that I'd be closer to 2:50.

By mid-July, I felt like I was just beginning to creak slightly with dual focus on high mileage but with a couple of shorter distance races. The 3,000m at the Louth T&F didn't do me any favours, particularly after the 17 mile long run the previous day. I had to ease back a fair bit on intensity for about 10 days at that time as my legs were feeling battered.

Fortunately, by the start of August, and the National Half marathon, I was feeling back to normal, and was absolutely thrilled with my showing in the R&R Half. After a conservative enough start that day, I clocked a sub-60 10 mile split and a sub-18 5k to close the race and run 1:19:55. The following week gave me 3rd place in a 5 miler in 27:5x. These were not times I considered would be on the cards for me this year, and I was absolutely bursting with confidence heading into the marathon-specific training phase.

With 6:25 set as the marathon goal pace, I switched the focus from quantity to quality. Again, there were times that I felt my body was on the edge in terms of staying injury-free, but I just about got the balance right, and hit all of the planned sessions very well. The absolute highlight of August though was in getting my college results and getting a full-time teaching position on the same day. However, this would make September challenging.

I started the month with a strong win on a 5k Beach race, again in Bettystown! They must think I'm invincible over there, but in that race, I was up against two decent runners, and had to race smart. Mileage dropped back a bit, but I was using the run home from school in the evenings well, and still doing the MP long runs at weekends. However, adjusting to the new career and keeping up the training effort meant I started picking up a few nasty colds, getting a bit rundown. The 1:21:00 Half in Athlone where Blocky got his revenge on me was a kick in the teeth, but it got me really focussed on training at a crucial time.

About 10 days before the Chicago marathon, I was dosed, but thinking I'd cleared it out still decided to race the Novice X-Country seven days out. Did well in it, placing 5th and 2nd place team, but had a rotten chest on me even heading off to Chicago. Despite that, I threw all caution to the wind in the marathon, and ran my 2:50. A time that I'll forever be proud of.

Recovery after the marathon was absolutely atrocious. Two weeks after the race, I felt sort of alright, but didn't run well at all in the Leinster Novices. The Louth Seniors was important for me. With our badly diminished team, I knew I'd need a big race if we had any hope of a team medal. Despite a terrible first lap, I had my best ever cross-country racing, clocking 36:xx for 15th. Being our club's 2nd place runner was both positive and negative. I had been aiming to be in our top 6, but me being our 2nd guy obviously meant that we were nowhere in terms of the overall placings.

So, with the season more or less over, and school being busy, I closed out the year just ticking over really. Jingle Bells 5k was to be the big showdown with myself and PConn, but never really materialised due to me missing the start. However, his chip time was faster, so he beat me fair and square in every sense. These little rivalries with other local runners and boards runners have been great for pushing me on, and hopefully will continue to do so.

Looking forward to 2014, despite my very best efforts to make myself care about a race other than the marathon, the big focus will once again be the marathon, most likely Frankfurt next October. But, I have learnt that in order to succeed in hitting an aggressive marathon target, the short stuff is just as important. With that in mind, I would hope have myself in good shape by May before following a similar path to this year. However, the Spring needs to be more focussed, and I will need to commit to doing at least 2 track sessions per month, even if its only until April.

The big goals for 2014 are as follows:

5k - 16:58
10K - 35:58
Half - 77:30
Full - 2:44:50

Ultimately though, I hope to continue enjoying my running as much as I have been, fitting it into my life very well, and taking the bad days with the good. Be interesting to see how close I can get to any of those targets, might not hit any of them, but will be fun trying. Happy New Year.

belcarra

Great write up there A - makes for a great summary of the year both in terms of race performances and how you approached the various events.
There's a very decent chance I might be travelling to Frankfurt with you yet! That would be an amazing time if you manage to hit it, but with plenty of improvement to come I wouldn't be too surprised!

PS I think DukeofDromada is still planning his Autumn marathon and thinking about Dublin but maybe we should get him to do Frankfurt as well as he'll be looking around the same target as you once more!

ThePiedPiper

Jan 1st: Rest

Intended on getting out for a few miles but weather was rotten and the day got away on me.

Thurs Jan 2nd: 10k in 40:18 (6:30 pace)

Was very hungover, and figured the best cure would be out for a few miles. Ran down to Termonfeckin beach, so its all downhill. First mile was about 7:15, then the rest under 6:20. Cleared the hangover up nicely and had a lovely wander about the beach with the family.

ThePiedPiper

Jan 3rd: Rest

Jan 4th: 10 miles in 67:30 (6:45 pace)

Nice afternoon for running. Cool, but not much of a wind. Did some reasonably fast miles in here in the 6:10-6:30 pace range. Felt fairly good. Worked hard on the uphill sections.

ThePiedPiper

Jan 5th: 4 miles in 6:40 pace

Fair stretch in the evenings. Hadn't brought the gear to school, as forecast was rotten, but got home at 4:30 and said I'd chance a quick run before darkness. Felt great to be coming in at 5 o' clock with still a bit of light. I think I've become a bit of a softy over the last couple of years, 3 years ago for Seville training, I did at least 75% of my training in full darkness! Maybe its just old age is making me more sensible, don't know.

Jan 6th: 4 treadmill miles in 29 mins (7:20 pace)

Run home didn't suit, nor did running when I got home (bloody children). Thanks to the young fella's recent obsession with Peppa Pig, I got a half an hour to get a few miles in. Top class parenting!! Used the Green Silence on the treadmill. Small bit of pain in around the legs. Can't put it down to overtraining. If I'm to be totally honest, I think my legs are struggling to cope with the extra weight I've put on over the past couple of months. Probably was a tad light in October, but the excessive eating and drinking over Christmas is visibly showing on the gut!! No more $hit food being bought, can't get away with that forever.

ThePiedPiper

Jan 6th: 7.5 miles with 5 tempo at 5:58 pace

First time at the track in Drogheda since last July!! Don't know why I don't do more track work really, but its something I intend on improving on this year. Tipped about on a bit of a warmup for about a mile an a half before getting on with the real work. PConn very gracefully offered to have a tempo session, which is right up my alley. I'll take long tempo work any day over repeats.

Weather conditions pretty ok, bit of drizzle, damn all wind. We were to do 4 miles at 6:10 pace, although it turned out a bit quicker at the start. Into the 3rd lap, I went to the front to do my bit of the work. Until we'd two miles done, the group was more or less right behind me. I sort of decided at this point I wanted to up it a bit, so moved on by myself. I'm not really much of a team player like that, but was feeling good, so wanted to get the effort levels up a bit. After I'd about 4.3 miles done, stopped for a minute or so, before a group warmdown ensued. Decided I'd finish off the session to get the tempo miles up to 5. Legs were a bit heavy when I got going again, but was glad I did. The time was I wouldn't have ran 5 miles in 30 mins in a race, so was nice to do it in a session.

No running today probably, maybe a couple of easy miles on the treadmill later.

pconn062

I had to add a few seconds a mile to the pace the Garmin me, it's never accurate. My watch gave me 6.01 average but I actually did 6.08 for the 4 miles. Need to be careful of that on the track.

ThePiedPiper

pconn062 wrote: »

I had to add a few seconds a mile to the pace the Garmin me, it's never accurate. My watch gave me 6.01 average but I actually did 6.08 for the 4 miles. Need to be careful of that on the track.

yeah, I went based on the laps, didn't look at watch at all.. You must have warmed down on the road, missed you at the end..