get to the chopper!

Huayra

I started running by training for a marathon from the beginning of August 2011. I got the running bug straight away. From about March/April 2012-May 2013, I was on and off. Getting cocktails of injuries, coming back to quickly, trying to ignore them and just run through it.

Finally, BB67 pointed me in the right direction and I joined Bray Runners in May this year. Its been a great journey getting back to consistent running, and Shanganagh park feels like my home now. Before I joined the club, I knew nobody, I ran alone. But now I've met lots of fascinating people and its nice to hear about their running history/experiences and advice.

It was a tough summer at first, but I knew I had to be extremely patient. I didn't get as much as I wanted done in June or July because I was still recovering from the mistakes of the past. In August I ran a 5000m on the track and was very disappointed at the time. But it was this race that finally shocked me to get back on track. I met a running buddy around this time, who I now do nearly all my training with. He has been a great coach at the same time too. The past 2 months I have felt very strong and consistent.

Every race I've done;
DCM October 2011-3:20:48
Dunshaughlin 10k June 2013-37:43
Malahide Parkrun 5k August 2013-17:46
5,000m Tullamore track-17:48
Frank Duffy 10 mile August 2013-62:14
Stamullen CC-24/55
Wicklow Novice CC-5th
Wicklow Intermediate CC-5th

Right now I'm focused on the cross country season. I will get onto the track next year and work on my middle distance speeds.

I'll start this log by adding the training I've done this week.

Monday; About 9 miles recovery(8 and a bit minute/miles).

Tuesday; Approx 11 miles, easy for first few miles and then a good steady pace below 7mm for most of the rest.

Wednesday; Easy 9 miles. Same run as Monday, high 7s pace.

Today; w/u 8X800m on path with 2 mins recovery. About 2:35 each. Slowest was 2:37 and last was 2:30. Really happy with this session. Very taxing but I was surprised at my pace. The transition from doing all my running on the grass to going onto pavements is huge. Goes to show how helpful the grass can be.

Now that I'm running and racing consistently, it will be a bonus to meet many of the other boardsies here.

pconn062

Hi Huayra,

Good to see you started up a log, missed you over in Stamullen. Think I caught a glance of a bright orange singlet ahead of me in the race but I never caught you! Are you running the Leinster novice in Dunboyne next week? Good luck with the rest of the season.

Huayra

Easy jogging today after the brutul pace of yesterdays session. Legs felt fine though. Enjoyed it and was completely relaxed. Did just under 48 mins and over 5.5 miles. Already really looking forward to sundays session.

Hi pconn. Am going to Dunboyne so hopefully see you this time. Supposed to be a really nice route. Well done in your races so far. It must be a boost for you getting a 5 mile pb in a cc race. Am dying to see what road times we can get between 5-10k distances after the cross country season.

Huayra

Ground was noticeably softer after incessant rain yesterday. Did just over 14 miles averaging 7:49 pace. Legs stiff as they tend to be 2 days after a race/hard session. Pace wasn't effortless like I expected. This LSR on the road would be a different league, but I'm all about gaining strength at the moment. The roads and paths will be like rewards for the efforts on the grass.

Huayra

Got a quality xc style session in today that has brought me up approx 65 miles this week. Most I've ever done in a week. Nice to be in the 100k club now lol.
It was a tough session today, but I wasn't Catholic Churched after it like my thursday session. I wasn't willing to do 2 sessions that hard in the one week.

2 mile w/u. 4X100m strides, 4X1mile with 90 sec recovery, 2 mile w/d. 8.5 miles today.
I decided to give the spikes a go today as I've never worn them in a training session. I used my normal runners for the w/u and w/d. The surface and a bit of a wind meant it wasn't conducive for extreme speed today. I did the first mile in 5:55. I thought it would be faster than this, but at least I didn't struggle at all. Decided that 90 secs would be enough recovery if I kept them at this pace. Next 2 at exact same pace and last at 5:51. I felt like might have had a 5th in me afterwards so was happy. After the last one when I stopped my watch immediately, it read 1.03 miles so that means I must have been doing 5:4x for them. I'm feeling so confident off roads now. Just one short midweek session left before Leinster Novice next sunday.

Huayra

9.15 miles in 73:33. Easy run just over 8m/m. I can see this pace becoming tricky soon with the XC weather hitting us now. Now I'll be really getting strength from the grass before I get onto the track next year.

Huayra

Ease run @7:44 pace. Exact same run as yesterday. Felt better today. Much less stuffy. Training partner(coach) said we should just run easy for the week and no point in a session. He will be doing the masters race in Dunboyne on sunday. I'm building a good base now so I know the experienced runners here would be telling me to concentrate on easy miles. Am really looking forward to sunday, I should be as fresh as can be.

Huayra

Yesterday: 6.35@7:26
Today: Same run @7:22
Steady pace but was so eager to stretch the legs. Luckily I wasn't alone. Its good to be supervised by an expert for most of your running. No running tomorrow so the legs will be dying to race on sunday when they're needed most.

Huayra

4.7 miles @7:40 pace. Short 36 minute run to complete the training for Leinster Novice.
Gonna get some new runners soon. Been thinking about the DCM Expo but since I got home after run today, I've felt to lazy to do anything. Will get a pair next week sure.
In other news, I've just finished reading Charlie Spedding's book about his running career. I highly recommend giving it a read. Shows how doing miserable in sports day as a kid, doesn't mean you can't change things around :cool:

Krusty_Clown

Best of luck in Dunboyne! Hope you get a crackin' result.

Huayra

Good race in Dunboyne despite the weather and plenty of mud. At least it was a pretty flat course. Am being encouraged to go out harder so I don't have to do as much work in getting up the field later on. I usually feel weak at the start and it seems like everyone is way faster than me. I enjoyed working my way up the field in 2nd and 3rd lap though. I haven't been training long enough to be able to keep up with the fast guys at the start yet, someday they won't be way off in the distance. Had a nice sprint finish for the last few hundred metres. Passed a few but had to dig very deep, as everyone else in front also had enough to match my sprint pace.

Enjoyable day, 34/72 and did it in 22:28(just under 6:02mm).
Over 8 miles today, and 44 for week. Should have a good base behind me going into the new year

pconn062

Cracking run man, you have great strength in those conditions.

Huayra

DCM Day
Surprised myself alright pconn. Am going through a strength boom now since August. My running recession is a distant memory now. You are also going through a boom too, judging by your log.

I’m not sure if it was the excitement and buzz of yesterday, but I didn’t sleep well and ended up getting up at 6. I had planned on starting the run today at 8 with Eddie(coach and training partner). Got my fuel in before the run. We didn’t want to start at 9, as we wanted to beat the elites to fosters avenue, get ahead of everyone lol.

Miles 0-9.15 in 72:47 (7:57m/m). Felt grand apart from tightness and niggles after the tough race yesterday. After running on the soft muddy surface yesterday, the grass actually felt very hard today in comparison.

Between 21 miles-35km mark(approx 10.30am-1pm); we drove to this point, as we had already done a decent recovery run today. Saw the elites pass by, coming down the steep hill onto fosters avenue. Was great to see a fellow bray runner so far up the field, some clowns have incredible endurance. Saw some more clubmates too who were also looking strong. Am really happy for them. The only other boardsies that I knew were KU and ronnie085. 2 very admirable runners. Well done guys, and everyone else who ran. Be proud of it.
Felt stiff as I was cheering at the sidelines so will be doing plenty of foam rolling, stretching and icing for a while now.

Huayra

We were onto the roads today for over 9 miles of handy running. Ran in Killiney, Dalkey, Dunlaoghaire and Blackrock area. Was a nice route. 72 minutes. Very easy start and finish with steady pace for most of the run. Need to be cautious as we get into a mixture of road and grass running. Floating along effortlessly today, but its important to remember that there is more impact on your leg muscles. The main thing is to get a balance of running on different surfaces. Not too much on the grass, or too much on the roads

Huayra

w/u for 35 minutes by running to Kilbogget Park. 4 strides(about 30seconds each).
6X500+m approx. on the straight from the rugby club to the end of the path at the n11 entrance. Was dark when we did them but we were on a straight path so was grand. The last 100-200m were the testing part as it was a steep enough uphill part. Garmin went so don't know the pace or exact distance. Good session, finished strong and the w/d didn't feel like I was shuffling along in a tempo lol, which is what some of my sessions have felt like. We will save the 7th gear for race days
Roughly 10.5 miles today

Huayra

68 minute run. Same 9 mile route as tuesday. Easy with some steady miles. Nice end to month. Best one I've had in a long time. Happy Halloween!!!!!!

Huayra

6.35 miles easy @ 7:50 pace on grass again. On grass for weekend and then roads from monday-thursdays.
Got a new pair of runners after the run. Mizuno Wave Inspire 9. Will continue using the Brooks for training on the grass, and the Mizuno for the tarmac.

Huayra

Tough conditions for a session today. 6X1000m with average 1:55 recovery. Average pace 3:25/km.
3:25,3:27,3:25,3:24,3:24,3:24. Glad I was able to keep them all pretty much the exact same. Was amazed after the 1st one to have gone that fast. Ground was surprisingly soft and the wind made us dig deep to keep the speed up. Yesterday when we were running the ground felt hard, but things must have changed overnight. Didn't wear spikes but we agreed that they might have made us a few seconds faster. Happy to get a quality workout in today.
8 miles done including w/u, 4X100m strides and w/d.

Huayra

14 miles @7:28 pace. Plenty of steady running today around fields in shanganagh park. Very nice day apart from a strong wind. Glad my session wasn't today, wind would have blown me up. 66 miles for week :eek:. Ease back week now as the Leinster Intermediate is next sunday. Can't wait.

Huayra

9.5 miles @7:36 pace. Easy run to get a feel for the new runners. I feel sharper in them. They are lighter and I can see myself performing well in them over the coming months.

Huayra

8.6 miles @7:16 pace. Good steady run. Strong pace at times as I won't be doing a session this week.

Huayra

Not sure of the distance, but definately over 10.6 miles in 77:39, about 7:15 average. Route included Killiney, Shankill, Ballybrack, Cabinteely. Tough route. Was easy for 1st 2.5 miles and last mile but going pretty fast for alot of it so was tired enough afterwards. When your well dressed, a good steady pace can nearly feel like a tempo. We will be taking it way easier tomorrow.

Huayra

Easy 6.95 miles @~7:17mm. Hope my cold clears up by sunday. No running tomorrow so that might help me.

Huayra

Easy 6.35 miles on grass @7:43 m/m. Legs have never felt better the day before a race, but I still have a cold and have a feeling it might turn into a cough tomorrow. Coughing a bit right now. I don't know what to do. Breathing was a bit heavy for the pace I was going at today, but not sure if it will affect me that much in the race. I will be adding a few hot chillis to my pasta dinner later. I'm going to have about a dozen cups of mint and lemon&ginger tea between now and going to bed tonight. Manuka honey is good with the lemon&ginger tea so will add plenty of that too. Really want to race

pconn062

Hope you get to race tomorrow, these coughs and colds are very annoying. You're in great shape.

Huayra

Thanks pconn, it means alot. Be interesting to see how fast you can do a 5k on the road now, I also really want to try one soon.
I have been asking myself all morning and all yesterday if I should race today, and have just decided its best to forget it. Not worth it. Still have congestion in my throat. Shame really, my legs are dying to race but my head is disagreeing. I should be ok for an easy run tomorrow if I am better.
42 easy enough miles for this week done so at least that adds to the base.

Huayra

Easy run today. 9.64 miles @7:23m/m. Hilly but scenic route which went around Killiney Hill along the coast road. Enjoyable at the pace I was going. Think I'll be perfectly fine by the time wednesday's session comes around. Not a big deal missing one day yesterday.

Huayra

Did more than I expected today. 12.36 miles @7:26m/m(91:58 time). Kept it easy. Ran to Cabinteely and up N11 until Nutley Lane, left at Vincents and back up Merrion to Killiney. Good route apart from having to get out of the way of so many cyclists on N11. At least the planned session tomorrow will be short. Feel 100% fine again after the slight technical difficulties a few days ago.

Huayra

Got my first session in with the new Mizunos.
About 40 mins for w/u, w/d and 4X100m strides. And 6X510m for short session. 8.6 miles total today.
The session was the same one as today 2 weeks ago in Kilboggot. Was a challenge as we had the headwind for the entire 510m stretch. That along with darkness and a nasty incline for last half of the stretch, meant this was a character building session. The recovery was a jog back down to the start, after about 10 seconds waiting for coach to finish each rep(hes an elite as far as I'm concerned but he is not in form at moment) so was very generous. Even with the long recovery, it was such a tough session. I thought it would be pointless timing each rep. I decided to time the last one and it was 1:42(~3:20/km). Definately felt sharper doing session in these runners. Few extra seconds gap between me and ed today so im using that as a gauge for the performance of the Mizunos. At the end of the day, I have done plenty of sessions tougher than this so didn't kill myself today

Huayra

Thursday: 9.45 miles on road @7:28 pace.

Friday: 6.35 miles on grass @7:30 pace.

Today: 7.6 miles; w/u, 4X100m strides, 6X800m on grass, w/d.
Splits were 2:38, 2:42, 2:40, 2:39, 2:38, 2:34 and recovery was 2 minutes. I usually shuffle along for most of the recovery.
Was really happy with the session apart from the 2nd rep. A big malamute got in the way, and after the ordeal I sped up to make up time. That ended up taking alot out of me. They are the best dog breed in the world but when your really pushing yourself, you have to forget about everything else in the world and concentrate 100% on yourself.
Am looking forward to doing these sessioins on a track, will be aiming for 2:30 each.

Krusty_Clown

Huayra wrote: »

Thursday: 9.45 miles on road @7:28 pace.

Friday: 6.35 miles on grass @7:30 pace.

Today: 7.6 miles; w/u, 4X100m strides, 6X800m on grass, w/d.
Splits were 2:38, 2:42, 2:40, 2:39, 2:38, 2:34 and recovery was 2 minutes. I usually shuffle along for most of the recovery.
Was really happy with the session apart from the 2nd rep. A big malamute got in the way, and after the ordeal I sped up to make up time. That ended up taking alot out of me. They are the best dog breed in the world but when your really pushing yourself, you have to forget about everything else in the world and concentrate 100% on yourself.
Am looking forward to doing these sessioins on a track, will be aiming for 2:30 each.

Were you in Shanganagh? Saw one of those beasties ambling around the place, but thankfully I was just running easy. Nice session by the way.

Huayra

Yea was there. Must catch you sometime. There tomorrow at 9 for easy 14 miles. Could see you at some stage then even? Did the 800m route in the back 2 fields. They are my favourite dogs alright but we weren't able to stop and play unfortunately. If your training for marathons and ultras in winter they would be great to run with lol.

Huayra

Recovery 11.2 miles on grass just under 8 m/m pace. Met plenty of Bray runners who I haven't seen in a while so was good to catch up.
Went to the Inter Counties afterwards to watch the Senior races. The standards were so high. It is inspiring to see the elites go like bullets. Makes you want to be like them. Was a fun day.
65.2 miles this week.

Huayra

Monday: 10 miles on road @7:17

Tuesday:12.3 miles on road @7:29

Today:9.25 miles; Including w/u, w/d, 4 strides & 6X510m hilly on footpath in Kilboggot Park.
Strong enough wind, mainly coming from my right side as I did these. Roughly 1:45 for each of them, with a jog back to the start line after. They were obviously difficult towards the end of each of them with the incline, but I finished the session feeling like I could do plenty more unlike last week.

Huayra

~10.5 miles @8:09 m/m. Decided to go onto the grass today as Ed wasn't able to make it today for a run on the road. Bumped into another guy who we sometimes run with in Shanganagh. Was nice to have some company for the bitterly cold run. He also wanted to have an easy day. He ended up hurting his ankle after a few minutes jumping over a dog that got in the way and was really annoyed. He wanted to keep going so we went really easy. Let him finish off after 5 miles. Hope he didnt do any damage.
What confuses me though is that I was going nearly 9m/m for half the run and steady pace for rest of it. Why is it that a steady pace ends up feeling so fast when you have been going slowly for 5 miles? Is it just me, or can someone explain lol? I find all my consistent pace steady runs so easy and enjoyable. I've noticed this a few times. Rant over now , just confused as it doesn't make sense lol

Huayra

Friday: 6.35 miles easy on grass @8:08 m/m.

Today: 8.7 miles; w/u, 4 strides, 6X1k, 2 mins average recovery, w/d.

Ed wasn’t here today as he was racing, so I was all on my lonesome for the session, and felt very nervous about it. Bitterly cold morning so was well wrapped up for the w/u and w/d. The wind in the back fields of Shanganagh was more favourable today. It was going in the opposite direction, which meant that it was against me in the lower, more sheltered part of the loop for a change. It also meant I could start and finish each rep very fast aswell.

Was really pushing it. After I finished my recovery jog before the 4th rep, I went to reset the garmin and turned it off by accident. I ended up getting 15 seconds extra recovery. I was furious. I didn’t want to quality of the session to be ruined and I turned into a Spitshine Tommy for the rest of it . I didn’t have a time for the 4th rep but it must have been one of the fastest. After this one I gave myself a bit less recovery than normal to make up for the last one. Managed to up the pace from here on. I am sure my total recovery was 10:00 at the most so I didn't give myself too much in the end. Was surprised at how I did overall.

This is my last session until the week after the Wicklow Senior so I will be more confident going into it after today. Will try and be really aggressive again for that. Until then its easy running.
Splits for session; 3:20, 3:19, 3:18, sub 3:20, 3:17, 3:11.

Huayra

14 easy miles on grass @7:55 m/m, brings me up to 71.1 miles this week. Very stiff and tight after the hard session but I will be fresh after an easy week of running. Most I've ever done and it's the most I'll be doing this year for sure. Should be happy but can't help feeling a bit of a low. Mainly because my running buddy is having alot of trouble with his heel spur. Has been off form with it all year, and today he had to stop running a minute into the run. Hes helped me so much, just wish I was able to do something in return. Ran by myself for 8 miles @ 7:30ish pace and then met a good crowd from the club. Was nice to have the company for the rest of the run.

Huayra

On grass for the whole week. Feel like I needed it as don't want any unnecessary niggles for the big race.

Monday: 9.15 miles @7:07m/m.
Tuesday: 9.15 miles @7:32m/m.
Wednesday: 9.15 miles @7:36m/m.
Thursday: 9.15 miles @ 8:20m/m.
Friday: No running.
Saturday: 6.35 miles @ 8:13m/m.

Huayra

Wicklow Senior

Was nervous going into the race today. I’m the fittest I’ve ever been so the pressure to do well was there. I knew that if things went well for me and the rest of the team, we would have a good chance of winning gold. There were some good runners from the club who couldn’t run, but their support for the team throughout the race was much appreciated.

Weather was perfect this morning. Ground was nice to run on as a result. The women’s race was on first and they got gold. Now it was up to us to try and match this. w/u and strides done, we headed to the start line. There was a strong field today. Lots of fast guys who weren’t at the same course for the Intermediate in October. The gun went and I went with the guys at the front. I strided out the first 4/500m. I was happy to get a good start. Krusty came alongside me and then passed me another minute later. I felt like I was already working hard enough just half way through the first of 5 laps.

I eased off a small bit but didn’t want to let everyone escape. Kept a consistent pace for the middle 3 laps. It was the crowds shouting out my name that stopped me from slowing down. Special thanks to my running buddy/coach who came down to watch me. He isn’t in the club, he’s actually part of Liffey Valley. Owe him a few drinks near Christmas.

Throughout lap 4 there was a group of about 5 just ahead that I was sure I could catch. It makes such a difference to catch a cluster of runners as its alot of points for the team. Gradually caught up and passed them at the start of the last lap. Then I surged away. Managed to get pass Krusty. He’s shaking off the remains of a chest infection so was an impressive performance under such circumstances.

A minute into the last lap I started to get a stitch. Got worried as I thought I could hear the group closing in on me again. I was afraid to look back. Used the breathing technique my coach told me to use and that worked. 2 minutes later I was grand. I was now ready to finish the race like the last rep of a hard session. Went as fast as I possibly could for the last half lap. It was no man’s land from here to the finish. The person in front was obviously a good bit ahead. I still love a sprint finish even if I didn’t have to. It feels good going as fast as you possibly can after 6 miles. Dived onto the ground at the end screaming in pain. The pain was from fatigue. I always seem to do it. Don’t know how people are able to finish races and are still able to stand. I always need to collapse for 2 minutes before getting up again.

Great day overall for me and the team. Best race I’ve ever done. Double victory for Bray; gold for men and womens’ race. Well done to the other team members. Includes; Krusty and BB67. Also thanks go to helpers; wrstan and Abhainn for making sure we didn’t take too long to get around.

Feel that I’ve improved so much over the past few months. Getting used to racing these XC. It helped that I already ran on the course for the Wicklow Inter so I was more confident on the hills, tight corners. Knew what to expect and was fully prepared. I think I came 7th in the race and the time was something like 35:3x. Don’t know exact distance but was good to get under 6m/m pace on that course. Will know exact time/position when results are out.

Huayra

Tuesday: 7.5 miles @ 7:56m/m.
Wednesday: 8.55 miles @ 7:36m/m.
Thursday: 10.4 miles @ 7:33m/m.
Friday: 6.35 miles @ 7:54m/m.
Saturday: 14.25 miles @ 7:33m/m.
Sunday: 9.15 miles @ 8:15m/m.

Very easy week. I needed it. Couldn't do anything fast this week as I was very sore after the race. Was Catholic Churched on monday so couldn't do my recovery run then. Hamstrings particularly bad. Why do I have permanent tightness? After tuesday's run I did feel alot better than before though. Was on road till thursday and then grass for rest of week.
56.2 miles to add to my growing base.
I will be taking another assault next sunday in Waterford so plan to run easy again for the whole week. No sessions but will throw in a few strides into my midweek run. Should be 100% fresh again by next weekend.

Huayra

Monday: 10.53 miles @7:24m/m

Tuesday: 10.22 miles @7:26m/m

Wednesday: 8.3 miles on grass @7:35m/m. Threw in 6 X 75 second strides as part of the run. Over 5 minutes between each of them so it was an easy enough run overall. Didn’t want to do session this week but was eager to do something fast again.

Thursday: 8.02 miles @7:41m/m. Also got my medal today for coming 3rd on the winning team in Wicklow Seniors. Hopefully I’ll be able to build up a collection while I’m physically able to race.

Friday: Rest day.

Saturday: Regenerative paced run on grass for Sunday. Ran for 47:48 but not sure of distance, ~6 miles maybe.

NATIONAL NOVICE CROSS COUNTRY
The standards for this race today were mental. It was nothing like I’ve ever seen before in a race. Before today, I reckoned maybe the top 50 would be a good position. I randomly had this as a target for some reason. Well, I have to say I gave it everything, and think my performance was pretty much as good as it could have been. In the end I placed 120/222 finishers for the 6000m in 22:29. The place was overflowing with serious talent and competitiveness. I was beaten by the best today, and I also beat some very good runners too.
The course was hilly, muddy and it was a bit windy at times too. 4 laps. Toughest of the 6 XC I’ve done so far. Well maybe the Wicklow Novice was worse. It’s hard to compare because I’m a good bit fitter since that one.
From the start it felt like I was going to be last, and that I would never catch up to where I should be. The pace of everyone was explosive. It made the starting pace of the Wicklow Senior seem like jogging(probably was for the guys who won lol). I felt like I was going hard, but just don’t have the track season in me yet. I ran hard throughout the whole race. On the up hills I was working my arms so hard, I’m surprised they weren’t dead after the race. Won’t be surprised if I have DOMS in them tomorrow. It was nice that the finish was a flat straight after a downhill section. I think my sprint finish was the fastest speed I’ve ever reached on foot. Of course everyone around me was able to do the same. Managed to pass a few people, and was extra happy that nobody else passed me. As far as I remember, I was just passing loads of people throughout the race who ran for their lives at the start.
Today was my final serious race of 2013. Enjoyed the experience of running in a high profile race. I just have 2 races to conclude the year. Will be running as a guest in my coach’s club. 2 XC 5ks in Phoenix Park. They won’t be competitive. Although, I have a tendency to take everything seriously, so theres no point in lying, and saying I will just run them as a training run.

Huayra

Monday: 8.2 miles @7:38m/m.

Tuesday: 10 miles @7:45m/m.

Wednesday: 8.15 miles @7:28m/m.

Thursday: ~11 miles @~7:37m/m. Threw in 6 strides of roughly 200m in the middle of the run. About 30 seconds between them.

Friday: 6.35 miles @7:54m/m.

Saturday: LVAC Handicap 5k XC.
The route for this was fast. A big respite from the tough one last week. 2X2.5km pretty flat laps in Phoenix Park. Considering how scary the weather has suddenly become, the conditions weren’t bad for the actual race. Seems like it was timed to be on for the nicest part of the day. Sun was breaking through the clouds for some of it. No rain. Ground was soft and a bit muddy in places, but not enough to kill the pace. Can’t complain about the wind as it was mostly coming from the side.

I felt very stiff and sluggish for the strides beforehand, but managed to run 17:55 in the end so that wasn't too bad. Only 7 seconds slower than my last 5k which was on a track. Was 8th overall, and my actual race time was 3rd fastest of the 40 something in the race. I went out hard in this race, and gave it everything. Started race at same time(8:30 handicap) as a guy who was 21 seconds behind me in the National Novice. He is a faster starter than me, and it took about 3 of 4 laps for me to catch him last week, but today I stuck with him from the start. He broke away after 400m, and left a gap of 10m, but then I eventually passed him out at end of first lap. It felt good flying past people. As a result, I didn’t have the finishing kick I normally do, but I need to get used to going out hard anyway. Good to get the practice in on various racing techniques.

Good craic and enjoyed it. My only concern was the finishing time. I can’t help thinking that I should have been faster than 17:55. I know its not a road race, but its still on the back of my mind. Felt like I was going faster than that. Everyone else was very impressed with my result so I guess I should go with their opinion. They have alot more knowledge and experience than me.

pconn062

17:55 on grass in the weather is a great run. You'd be much quicker on the road on a fast course in good conditions. Any good road races coming up down your direction?

Huayra

Hi pconn, thanks. Would like to do a parkrun early in the new year. I haven't done a road race in ages and my training has been shockingly bad for all the ones I've done. There will be more pressure now to run a fast 5k now though as I have a solid block of training and lots of xc races done. I'd like to run 16:40. Maybe the Marlay parkrun is a good idea as its the nearest. Will need everything to be perfect on the day though and I'm going to get a good pair of racing shoes for Christmas in Amphibian King tomorrow. I'm abnormally nervous thinking about the next road race, just the person I am, but if I blow up at least I won't be losing any money.
Am going to be doing very little road running next year with XC and track. Just a few 5ks and just a single 10k in September. Oh and the 6k leinster novice on the road I can't forget that. You have any big plans next year?

pconn062

Huayra wrote: »

Hi pconn, thanks. Would like to do a parkrun early in the new year. I haven't done a road race in ages and my training has been shockingly bad for all the ones I've done. There will be more pressure now to run a fast 5k now though as I have a solid block of training and lots of xc races done. I'd like to run 16:40. Maybe the Marlay parkrun is a good idea as its the nearest. Will need everything to be perfect on the day though and I'm going to get a good pair of racing shoes for Christmas in Amphibian King tomorrow. I'm abnormally nervous thinking about the next road race, just the person I am, but if I blow up at least I won't be losing any money.
Am going to be doing very little road running next year with XC and track. Just a few 5ks and just a single 10k in September. Oh and the 6k leinster novice on the road I can't forget that. You have any big plans next year?

That sounds like a good plan, and 16:40 sounds very achievable for you. I'm looking at the track season next year as my main focus, going to run a few BHAA x-country races in the new year and a few road races and then hit the track training in March. Should be fun!

Huayra

Good to see you have a similar plan for 2014 too pconn. I think it will be a big year for improvements for both of us if everything goes to plan.

Just done my 4th race for the month. Felt like a very busy month of racing. Thats it for the year now. A few easy runs and one session to complete the year. I got the Saucony Fastwitch runners on monday. They have yet to be tested on the footpaths in Shanganagh for some speed work.

Sunday: 12.06 miles @7:45m/m. Ran down to Cabinteely park to do some miles there and then ran home. It is alot smaller than Shanganagh and is more difficult with all the hills. Grass was also alot softer now after all the rain. I struggled on this run. Not the best choice of a run the day after a hard 5k.

Monday: Planned to 9 miles in Shanganagh park and surrounding area. I was completely drained/aching for this run. Thought I might be coming down with something. I didn’t have any motivation and just left it at 6-6.5 miles(didn’t wear garmin).

Tuesday: Decided to rest today as I thought it might be risky to run.

Wednesday: Went for a nice easy Christmas run of around 9.5 miles mostly on grass. I felt so much better. The reduced run on Monday and the days rest on Tuesday obviously did me the world of good. Weather couldn’t be better for running in today. Made a nice change.

Thursday: 9.15 mile route on grass. Easy enough pace.

Friday: LVAC 6k XC handicap.
With the current weather, this was an extremely tough race. I find the wind worse than any hills. Was quite a hilly route near the magazine fort. Soft surface for alot of the race but not as much mud as I expected. The strong winds dry the ground quicker. 3X2km laps. I found the warm up for this race tiring to be honest and didn’t really bother doing proper strides. Just did 3 strides, only 5-10 seconds each. I wasn’t feeling confident. Jogging directly into the wind was tortuous. Once I got started though I actually felt better. Nearly all the time I race, I feel crap beforehand, but pull through in the end. There were 16 others in the race so it was a small crowd. I managed to win in 22:45. I was leading from about 5 or 600m from the end, so it gave me a taste of victory for my final 2013 race. Was second fastest time. The guy behind me finished 18 seconds back but he ran 22:08. It will be good to train with people like this in sessions in the new year.
I’m not sure if it was adrenaline, but I felt much better for the warm down afterwards. Happy days. I will be taking it very easy for next few days. Will probably be sore again tomorrow. I think last Sundays run was a mistake after the last race. As runners, we are all constantly learning.

Huayra

Saturday: Recovery jog on grass of 6.35 miles.

Sunday: 12.88 miles on grass @7:33 m/m.

Monday: 10 miles in Cabinteely Park. Almost all of it was on the grass, just a few minutes respite on the footpath. Average pace was 8:12 m/m and that was a good pace considering the surface. Very hilly, wet and slippery. You would need spikes if you wanted to reach a steady pace that you are used to elsewhere. I actually enjoyed it though. It was a quality workout, good to get the experience for the XC. Felt so much better than when I ran here last Sunday after the 5k XC. Am glad I’ve recovered better from the 6k on Friday. Lesson learnt.

Tuesday: Decided to save the new runners for another time and do a pace run on the grass in Shanganagh. Eddie said there is no rush to run fast on the road, and that I have plenty of time. Should be really moving after the track season. Probably won’t do a 5k until the St Patricks day one and go for the low 16’s. Need to remain strong for the Leinster Senior soon.
Did about 9.5 miles altogether today. w/u, strides, 4 mile tempo with spikes, w/d. Ground was very soft in places but much better than Cabinteely park yesterday. I really enjoyed the tempo run. I felt like I was going fast and hard but the pace was just right. Could have kept it up for 10 miles probably. Didn’t bother with garmin today as it would be pointless guessing the pace I should be going at on the surface. Felt close to 6m/m I’d say.
I’m really happy with how the year has ended. Feel great at the moment. The first half of the year was not glamorous. The last 5 months have been exciting though. An epic journey altogether. I wouldn’t be able to do it on my own and there are so many people that deserve the credit.
Happy running for 2014!

wrstan

Happy New Year Chris!

Great to see your log here. Dunno how I'd missed it up to now, so just catching up on it now.
Some savage progress since our first run in Shanganagh last July. I think your performance in the Seniors in Avondale was mega impressive, must be close to your running highlight for 2013. Great to have you competing in an orange vest!

Here's to a great 2014, I sense big things to come.

BeepBeep67

wrstan wrote: »

Happy New Year Chris!

Great to see your log here. Dunno how I'd missed it up to now, so just catching up on it now.
Some savage progress since our first run in Shanganagh last July. I think your performance in the Seniors in Avondale was mega impressive, must be close to your running highlight for 2013. Great to have you competing in an orange vest!

Here's to a great 2014, I sense big things to come.

The big question is when will we see Bill's log, or go you see enough logs 9 to 5 :pac:

wrstan

BeepBeep67 wrote: »

[d]o you see enough logs 9 to 5 :pac:

He he I see what you did there

I guess I've been known to hijack the odd log from time to time alright.:o

Well Monday marks the start of a new 24 week programme for me, so the excuses are wearing fairly thin. Maybe watch this space. :cool:

Huayra

Thanks wrstan. Happy new year to you. Hope your achilles is recovering well now, and that you get the times you want for 2014. Definately set up a training log aswell as I will be interested to see how you are doing. I really miss the weather we had back when we ran in July. I'm a sun worshipper.