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BQ or Bust!
Comments
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Annual recap
I enjoyed my running a lot this year. Raced a good bit more than previously - 10 times on the track, 3 cross country, 13 road. PBs were mostly on the track with the usual improvements you’d expect from a newbie. 2018 was my seventh running year, and despite higher mileage than previously, road PBs were thin on the ground and generally marginal. I seem to have hit a plateau in this area, with a different approach needed, including an injection of HTFU. :rolleyes:
As has become the custom, the year commenced with the Dublin Masters cross country at St. Anne’s. Fourth time doing this, and I had the usual difficulties, but for the first time avoided being lapped. Small victories! A couple of weeks later I had a PB for the mile (5:50) indoors at the NIA, then another in Feb at the same venue for the 800, where I managed a 2:32 - slightly disappointing, but easily my strongest performance yet, with a VDOT of over 54.
First road race of the year was at Dunboyne, where I struggled to a 26:24 for the four miles. I then had a tiny 4-sec PB at the K-Club 10k, although the course was probably a bit long, so happy enough with that. The only other sniff at a road PB was at the Terenure 5 mile, where I equalled my PB from Raheny 2017. (I am deciding that an EPB is still a PB). At the time I was towards the end of a Pfitzinger 5k training block, by way of laying a base for the subsequent Jack Daniels 800m training. The 5k focus didn’t end triumphantly - I ran poorly at the Bob Heffernan, clocking 20:09.
The rest of the summer was all about the track. The JD stuff was gruelling, but I felt I adapted to it well, putting in some really memorable sessions. I knocked a few more seconds off the mile PB (5:46) at a Morton graded meet, a couple of weeks before the main event of the year, the National Masters at Tullamore. I had a very satisfying day, running 2:27 for fourth place in the M55 800m, a substantial PB in the year’s goal race.
I ran well off limited training in the Charleville Half, and although it was a few seconds slower than the previous year, I felt it was a more controlled and satisfying effort, until the lack of distance training caught up with me in the final couple of miles. I put in a decent, if truncated, Hanson block in advance of the New York Marathon - failed to qualify for London (fifth attempt) but it was a truly memorable and emotional race for me. One for the ages, where the time/performance came a distant second to the sheer awesomeness (?) of the event. Brilliant!
It was fun then to have a few weeks left in the year to just do some Winter League and 5k racing. No sub-20, unfortunately, as I continue my habit of backing off in the middle third of the race. The best of the year would be 20:02 at Jingle Bells, and the year ended - appropriately enough on the Morton track - at the Clonliffe Christmas Cracker.
I’ve enjoyed logging it all - I don’t expect to win log of the year or race report of the year, but it means something to be nominated, as I enjoy reflecting on my involvement with the sport and find that logging helps me to process the experience. I learn from other people’s logs: the strengths of others point out where my own weaknesses lie, and I hope mine can be of some use to other runners.
Total miles: 2,014
Races: 26
PBs: 11
Medals: 0
Craic: mighty
Out with the old, in with the new. Hope 2019 is as good to us all as 2018 was for me. Happy New Year!
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And so to 2019. The main aim this week was to finally achieve a parkrun double, tick over for the rest of the week, then try to put in a decent showing at the Dublin Masters, which would be a tad more fraught that usual what with the Raheny singlet and the home crowd.
Mon 31 Dec
Rest day.
Tue 1 Jan
15.6k inc. St Anne’s / Fr Collins parkrun double
We are almost always in Donegal for the New Year. Not this year, so at last an opportunity for the fabled parkrun double. Took it handy around St. Anne’s in the excellent company of Skyblue. Very crowded, and we took an easy start up to a nice steady second half for a very enjoyable progressive run of just under 24 mins. Joined Killerz, mister paul, and Singer for the two mile jog up to Fr. Collins, then gave the run itself the tempo treatment, moving nicely through the field in 21:40. Felt great for the whole thing. Was feeling a bit chilly and didn’t hang around for long, accepting a lift back to St. Anne’s from Singer. Didn’t realise he’d parked the car a mile away though!
Wed 2 Jan
No running.
Thu 3 Jan
8.8k easy
A pleasant few miles at dusk around the local Donegal loop. Just made it back in time. When it gets dark around there and you have no head torch, that’s it - you’re done!
Fri 4 Jan
9k easy/steady
The mrs was doing a session (4x4mins at 5k pace) so I joined her for some moral support. Not the flattest route we could have found and it was difficult, but she did OK when you average it all out.
Sat 5 Jan
Yet another day off.
Sun 6 Jan
Dublin Masters Cross Country
I never look forward to this one - it’s hands down the most competitive race I do every year and I’m usually well back around the bottom 25-30% of the field, which is of course a considerably better indicator of relative ability than the nice numbers that get thrown up by the stats in mass events (NY marathon e.g.), which could have you losing the run of yourself. :pac:
I felt nervous and unconfident in the hours before the race. Although I’ve worn the Raheny singlet in a few events now, I knew there would be loads of support and encouragement out there, and nowhere to hide if it didn't go well. After watching the Shamrock women take individual and team honours in their race, I lined up with the rest of the club’s 45-strong contingent: everyone is encouraged to participate, both before and during the race.
One result of this sociable positioning is that I was starting a good bit closer to the front than previously. I noticed the effect of this on the first turn and all through the bumpy tree section: much less congestion than I’ve usually had to deal with, and the leaders not yet disappearing into the distance over to the right. The pace felt kind of too hot though, and once out in the open I started to lose some places, although I found myself better at holding my own once back in the trees with the forgiving slightly downhill gradient. Over the log and around the noisy end of the tree section before hitting the open ground again up towards the finish. I’d made a mental note that 7 mins would be a decent number to see on the clock at the end of the long first lap, and I was a bit disappointed to be a little over that as we rounded the sharp turn and into lap 2. The support was mighty along here - I made a point of not waving at the crowd this year but I think I heard every call. Inspiring. The going was a bit easier now as the field spread out. Early in the lap I was passed by a number of former clubmates, most of whom I was surprised to see as they usually are a good bit in front. I tried to put this out of my mind, while at the same time (perhaps a little self-defeatingly) trying to keep them in relative proximity for as long as possible. I was passing the odd runner myself, but mostly the field was settling in and I felt like the effort levels were more or less right, with plenty of running still to do. Through the cauldron again and into lap three, misreading the number on the clock and thinking at the halfway point that I was doing pretty OK.
Lap three of any four lap race is probably the most difficult for everyone. My track racing has hardened me somewhat to this reality and while I was feeling pretty awful by now, I was able (in hindsight) to limit the damage - still being passed, losing another four places (if felt like more), but not slowing as much at this stage of the race as I have previously. I never got to the stage of enjoying myself, but I could tell with 500m to go to the bell (was there even a bell this year?) that there was no chance of being lapped by the leaders - again, a sign of gradual improvement as I continue to slowwwwwwly learn how to run this race. Didn’t leave anything to chance though, gunning it up the home straight to make sure, much to the bemusement of the two lads I caught at the gantry before easing off a little and girding my loins for the final push. These two runners would be my focus for the rest of lap 4. Again, super encouragement all the way around. A final ‘keep pushing’ from Dick H as we negotiated the football pitch, with its lonely patch of mud, for the last time. Again, I lost a few more places here and felt I might be doing more to hang on. Instead, I ignored being the target and tried to concentrate on my own few targets ahead. Through the trees and over the log for the last time, I was hanging on and holding my own, I think. There had been the odd bout of dry heaves to contend with since lap 3. I had a good heave going when passing the wonderful supporters before the last couple of turns. (Sorry to have alarmed/grossed ye out, ladies.)
The last 200 were the strongest - I clawed back three or four places and passed my immediate targets while emptying the tank. I probably had more in that tank than I should have, but it made for a satisfying finish at least, and when I crossed the line I was as focked as I ever am at the end of this (or any other) race.
Splits: 7:07 6:38 6:43 6:32
173rd place (of 280)
14th M55 (of 33)
Time: 27:00
Not even close to scoring for the team - a full 42 places and 64 secs behind our fourth man in. Immediately after, I was a bit deflated. It felt like a poor performance, but a later look at the data give some solace. 17 places better than last year, and a course PB. Maybe there’s something to getting a good start posiiton, even if you suffer the ignominy of losing ground over the course of the race. I’ll get it right eventually. Maybe. Still think I can do better.
Well done to all who ran. Very firm and I suppose favourable conditions for most. Bring back the mud!
WTD/MTD/YTD: 42k (26m)0 -
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OOnegative wrote: »Great stuff D, each lap faster than the one before, nothing wrong with that.
Except for lap 3! 0 -
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Mellow Yellow 26.2 wrote: »Negative splits are always a positive
Doubt if it was a negative split - lap 1 is about 250m longer than the rest. But thanks!0 -
This week's goal: 40 miles, inc. the Weds Winter League. A lot of racing lately but nothing longer than 5-6k, and I think I’m just about getting enough recovery in. An experiment, to see if I can get better at racing and stronger at these distances.
Mon 7 Jan
8k easy.
Run commute with Duanington, extended a little out the coast. Signed up for Raheny 5. Got a flu shot for the first time - I’m pretty resilient, but don’t fancy that dose that’s doing the rounds.
Tue 8 Jan
8k recovery.
Run to work. I like living close to town and to the office, but it makes for a too-short direct run commute. Took the long way around via Irishtown.
Wed 9 Jan
Raheny Winter League Round 3 (3 miles)
A big turnout for tonight’s club race, with plenty of guests. A pre-race round of applause for John Fitzsimons of Crusaders, who died this morning after a long illness that he had managed with great dignity, positivity and grace. Without a doubt the most decent runner I have ever met, and that’s saying something. RIP.
During the race I thought of John and the many times he had stopped to chat, offer advice, give encouragement. That helped me to a solid outing, where I made a point of trying to hang on to pace during the second mile, my weak spot in recent times. I used the small group of three that had formed, hanging on quite well until I began to tire in lap three.
Splits (approx): 6:27 6:44 6:47
Finished in 19:58 for 21st place which I’m happy with, for now. Total with WU/CD: 8k
WTD: 24k (15m)
MTD/YTD: 66k (41m)0 -
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This week’s goals: 40 miles, club session, back-to-back weekend LRs, a bit longer than last week’s 10 milers. These last because I’ll be heading to Donadea next month, but not putting too much pressure on myself to do the full 50. Few laps for the tee shirt. Maybe.
Mon 14 Jan
8.1k @ recovery.
Extended commute home. I’m a bit bored with the route already - too similar to all those runs to and from Irishtown over the years. Must find a new passage across the Liffey! Also - getting browned off dodging pedestrians. Must find lesser travelled streets.
Tue 15 Jan
6k easy. Commute to work with a detour to Phibsboro to get some paperwork signed. Multitasking. Lunchtime sports massage, Thai style, at a place someone had recommended - Massage on a Barge in the Grand Canal Basin (sounds a bit dodgy but I assure you it’s legit!) The therapist used hands, feet, knuckles, elbows and I felt like I’d gone a few rounds with Katie Taylor by the time it was finished. TbL would approve - none of your aul body polishing here. Found it hard to stay awake when I got back to the desk.
Wed 16 Jan
Club session: 7x600 (70s standing recovery)
Jogged out to the Bull Wall for my first ever official Raheny session. Legs (and everywhere else) still feeling a bit wrecked after yesterday’s massage. I got there just in time for the dynamic warmup. Not many familiar faces, but GH (withcheeseplease, an occasional poster here) said hello, and we talked Boston marathon for a bit (he's doing it). It was pretty dark, but the eagle-eyed coach spotted me and asked a couple of questions before assigning me to group 2. There was no group 3, unfortunately. The session was 8x600 on the grass, with a tight enough turn at the far end. The group was pretty big, and I found it hard to judge the pace. Normally I’d be looking at 2:20-2:25 or so for 600s on the track. Felt tougher on the grass, and the distance is probably not too exact. But this was an unfamiliar group and it was hard to judge, without well known faces to pace off. So even from the back, these were definitely too fast, and in the Raheny tradition I was politely invited to sit out a rep (the fifth). I didn’t argue. At least it meant the coach was keeping an eye on everyone, which was reassuring. It made the next rep relatively easy, but again I overdid it and by the end of the final 600 I was a good way behind everyone else, and properly bunched.
Splits (approx): 2:18 2:19 2:22 2:24 2:16 2:25 2:29
It’s a pity there weren’t a few more of my standard, but it was a good session with a good bunch and a good atmosphere. Jogged home, which was a bit too far - cold and hungry. 13.5k for the evening.
WTD: 27k (17m)
MTD/YTD:127k (79m)0 -
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Thu 17 Jan
6.3k commute from town. Recovery pace. Went the long way round via Capel Street but still less than 4m.
Fri 18 Jan
3.1k easy.
Back to work, the short way.
Sat 19 Jan
19.3k steady.
Nice out and back to Sutton at steady pace (around 5:00/k). Really enjoyed this. Beautiful still afternoon, and the just felt really good - simplest way I can describe it!
Sun 20 Jan
19.3k slow
I knew this would be tiring after yesterday so tried to pick a route that would keep me mentally stimulated. Decided on some free-range running, denisb style. Into town via Smithfield and over to the Liberties. Discovered why the Coombe hospital is not on the actual Coombe. Across Newmarket Square to Blackpitts and then the SCR to Harrington St, Adelaide St., Harcourt Terrace, all of which have many magnificent buildings to admire. Near Ballsbridge, I turned into the mythical Raglan Road and a large fox wandered out of a garden and crossed the street, totally ignoring me. I was pretty bunched by the time I turned for home and headed back through the city centre and then had to run around the neighbourhood a bit to make up the 12 miles. But an enjoyable run nonetheless, with some history and geography learned.
WTD: 75k (47m)
MTD/YTD: 109k (97m)0 -
Thu 17 Jan
6.3k commute from town. Recovery pace. Went the long way round via Capel Street but still less than 4m.
Fri 18 Jan
3.1k easy.
Back to work, the short way.
Sat 19 Jan
19.3k steady.
Nice out and back to Sutton at steady pace (around 5:00/k). Really enjoyed this. Beautiful still afternoon, and the just felt really good - simplest way I can describe it!
Sun 20 Jan
19.3k slow
I knew this would be tiring after yesterday so tried to pick a route that would keep me mentally stimulated. Decided on some free-range running, denisb style. Into town via Smithfield and over to the Liberties. Discovered why the Coombe hospital is not on the actual Coombe. Across Newmarket Square to Blackpitts and then the SCR to Harrington St, Adelaide St., Harcourt Terrace, all of which have many magnificent buildings to admire. Near Ballsbridge, I turned into the mythical Raglan Road and a large fox wandered out of a garden and crossed the street, totally ignoring me. I was pretty bunched by the time I turned for home and headed back through the city centre and then had to run around the neighbourhood a bit to make up the 12 miles. But an enjoyable run nonetheless, with some history and geography learned.
WTD: 75k (47m)
MTD/YTD: 109k (97m)
That Sunday route sounds lovely! Would you be tempted to come down to the club for the Sunday run? I did 12.5 miles slow with a group form the club yesterday - you could have come too! *shamrock emoji*0 -
Absolutely - I've done a few Sunday runs with the club. Not the 8am which is a little early for me, generally meeting a smaller group at 9am, if that's the one you're talking about! I usually keep an eye on WhatsApp to see who's doing what, and if it suits, I'm there. Sometimes I prefer to do my own thing too. See you there for sure one of these days. 0
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Absolutely - I've done a few Sunday runs with the club. Not the 8am which is a little early for me, generally meeting a smaller group at 9am, if that's the one you're talking about! I usually keep an eye on WhatsApp to see who's doing what, and if it suits, I'm there. Sometimes I prefer to do my own thing too. See you there for sure one of these days.
9am, you say - why most of us are nearly finished by then
I'm old-school and do the official 8am one.
Your Liberties run sounds great, though.0 -
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Swashbuckler wrote: »Have a great run today Murph. Pity you won't have Sean to keep you honest
Oh he doesn't need me at the moment! Great running today D. Absolutely nothing wrong with two PBs in a week. You're in a rich vein of form! 0 -
Thu 24 Jan
5.6 commute. Definitely feeling last night’s effort.
Fri 25 Jan
3k easy to work. Didn’t do any more as the right knee is protesting a little.
Sat 26 Jan
Rest. Trip to Waterstown parkrun with Sanctuary Runners, who welcomed us warmly and generously. Lovely morning. Didn’t run as had volunteered, although in the end I wasn’t needed so just wandered around the course taking a few pictures.
Sun 27 Jan
Raheny 5 (PB)
Two years since I’d last run this race. Even though PBs have dried up a bit of late, regardless of current form I am always hopeful and assume that a PB must be on - yes, getting older every year, but also more water under the bridge, more mileage, more racing experience, etc. I’d equalled that PB struggling at the Terenure 5 last year, but my memory of the 2017 Raheny 5 is of a near-perfect mid-pack race. I’d started well, dug in, pushed on, and finished strong: everything you’d ever ask of yourself, and something that hasn’t happened that often since. So to better that by any margin at all, despite all the water under the bridge, would be perfectly fine.
Made the most of local knowledge - aquinn had picked us up and driven out, and we directed her to our secret parking spot, which is in a far more obvious place than you would think. We were in good time and left our bags in the school hall, where I bumped into Ferris and joined him for a short warm up around the local roads. Left him to remove his extra layers (including, as it would turn out, several kilos of sandbag) and headed for the start and bumped into Singer, so joined him for a few strides on Wade Avenue. We then we took up a decent enough position not too far back from the start - an appropriate spot, and why not - we were fully 15 mins away from the start when we took our places in the rapidly filling pen.
On the gun, there was some congestion but Singer was doing a good job cutting through the crowd so I did my best to follow his path for the first km - delighted to see the split coming in right where I had planned at 4:15. I’d be happy to keep that kind of pace over the opening 3k - a gentle enough start but a suitable platform from which to attack the race during the business end. And so it transpired, as the field looped back around past the start area and onto All Saints Road, so familiar from the recent Winter League efforts. I was working with Singer’s Cru clubmate, C, who’d rinsed me out during the Clonliffe Christmas Cracker, but would prove a good marker for the first half of the race. There was some wind to content with in spots, but it didn’t see too debilitating - thankfully, as I’m reasonably tall and can’t aways find a good candidate to hide behind. The race passed fairly uneventfully until about halfway, after the turn onto Mount Prospect Road, where I came across Ferris, obviously unencumbered by the 38-min sandbags he’d allocated himself in the days leading up to the race. I grunted a hello as I drew alongside, and he expressed what appeared to be genuine surprise to see me alongside, even though by my own reckoning I was exactly where I wanted to be at this point of the race.
Ferris encouraged me to power on, and for a brief period I did, before glancing at the average pace (a couple of secs under the 4:12/k target) and realising that there was no need (yet) for any heroics. When he drew back alongside I told him I was ‘in good shape’. He took the hint and pushed on. It was the moment when I had to make the decision to stick with the plan or get into a race with someone who hasn’t been running much over the past while. Maybe I paid Ferris too much respect, but I was happy enough - there were a few other targets around anyway who’d do a perfectly good job of keeping me motivated. As I (ruefully) let him away, I looked instead at a couple of former clubmates in the vicinity, and concentrated on them instead. Passed one. Another, B would prove to be a powerful motivator through the final stretch of road before St. Anne’s, and indeed well into the park until we hit the Avenue. There were so many shoutouts around here that there was no point in trying to be stealthy. Helenanne was in front, looking strong, so to pass helped me feel strong too, especially as I was able to power past B at almost the same time, all of this taking place while the hurt was definitely setting in before the 180 turn with just over a mile to go. I could see on the turn that I hadn’t lost any of these passed runners yet and would have to work over the closing mile. But like last time, I drew strength from familiarity with the park, even sort of enjoying the normally difficult little drag up past the dog run, confident by now that I’d probably done enough to PB. Would still have to hang on, of course. DD had given a bit of encouragement at this difficult section of the course, and on exiting the park I actually found the closing stages less endless than in previous years: still tough going, but the third-last turn, around the little park, didn’t seem as impossibly far away as it can when you are really struggling. Shout out from kennyg here, encouraging me to take a few more scalps. You could see and hear and smell the finish by now. Second last turn, and another shout from laura just before the final right. I had something for these closing stages, further motivated by the sight of the clock counting down, well under the previous time.
Splits: 6:48 6:45 6:29 6:47 6:34
Official 33:23, a PB of 30 seconds exactly. So a good day. Cooled down with a couple of quiet kms in St. Annes’s, delighted with myself. Great to relax for a race postmortem and a few pints then in Raheny Village before being kindly driven home by FBOT. Total for the day: 11.1k
Previous PB: 33:53 (Raheny 2017, Terenure 2018)
Target: <33:50
Actual: 33:23
549th place (of 3,871)
11th M55 (of 124)
VDOT: 49.1
Age grade: 76.4%
Verdict: Yep!
WTD: 38k (24m)
MTD/YTD: 132k (97m)0 -
Thu 24 Jan
5.6 commute. Definitely feeling last night’s effort.
Fri 25 Jan
3k easy to work. Didn’t do any more as the right knee is protesting a little.
Sat 26 Jan
Rest. Trip to Waterstown parkrun with Sanctuary Runners, who welcomed us warmly and generously. Lovely morning. Didn’t run as had volunteered, although in the end I wasn’t needed so just wandered around the course taking a few pictures.
Sun 27 Jan
Raheny 5 (PB)
Two years since I’d last run this race. Even though PBs have dried up a bit of late, regardless of current form I am always hopeful and assume that a PB must be on - yes, getting older every year, but also more water under the bridge, more mileage, more racing experience, etc. I’d equalled that PB struggling at the Terenure 5 last year, but my memory of the 2017 Raheny 5 is of a near-perfect mid-pack race. I’d started well, dug in, pushed on, and finished strong: everything you’d ever ask of yourself, and something that hasn’t happened that often since. So to better that by any margin at all, despite all the water under the bridge, would be perfectly fine.
Made the most of local knowledge - aquinn had picked us up and driven out, and we directed her to our secret parking spot, which is in a far more obvious place than you would think. We were in good time and left our bags in the school hall, where I bumped into Ferris and joined him for a short warm up around the local roads. Left him to remove his extra layers (including, as it would turn out, several kilos of sandbag) and headed for the start and bumped into Singer, so joined him for a few strides on Wade Avenue. We then we took up a decent enough position not too far back from the start - an appropriate spot, and why not - we were fully 15 mins away from the start when we took our places in the rapidly filling pen.
On the gun, there was some congestion but Singer was doing a good job cutting through the crowd so I did my best to follow his path for the first km - delighted to see the split coming in right where I had planned at 4:15. I’d be happy to keep that kind of pace over the opening 3k - a gentle enough start but a suitable platform from which to attack the race during the business end. And so it transpired, as the field looped back around past the start area and onto All Saints Road, so familiar from the recent Winter League efforts. I was working with Singer’s Cru clubmate, C, who’d rinsed me out during the Clonliffe Christmas Cracker, but would prove a good marker for the first half of the race. There was some wind to content with in spots, but it didn’t see too debilitating - thankfully, as I’m reasonably tall and can’t aways find a good candidate to hide behind. The race passed fairly uneventfully until about halfway, after the turn onto Mount Prospect Road, where I came across Ferris, obviously unencumbered by the 38-min sandbags he’d allocated himself in the days leading up to the race. I grunted a hello as I drew alongside, and he expressed what appeared to be genuine surprise to see me alongside, even though by my own reckoning I was exactly where I wanted to be at this point of the race.
Ferris encouraged me to power on, and for a brief period I did, before glancing at the average pace (a couple of secs under the 4:12/k target) and realising that there was no need (yet) for any heroics. When he drew back alongside I told him I was ‘in good shape’. He took the hint and pushed on. It was the moment when I had to make the decision to stick with the plan or get into a race with someone who hasn’t been running much over the past while. Maybe I paid Ferris too much respect, but I was happy enough - there were a few other targets around anyway who’d do a perfectly good job of keeping me motivated. As I (ruefully) let him away, I looked instead at a couple of former clubmates in the vicinity, and concentrated on them instead. Passed one. Another, B would prove to be a powerful motivator through the final stretch of road before St. Anne’s, and indeed well into the park until we hit the Avenue. There were so many shoutouts around here that there was no point in trying to be stealthy. Helenanne was in front, looking strong, so to pass helped me feel strong too, especially as I was able to power past B at almost the same time, all of this taking place while the hurt was definitely setting in before the 180 turn with just over a mile to go. I could see on the turn that I hadn’t lost any of these passed runners yet and would have to work over the closing mile. But like last time, I drew strength from familiarity with the park, even sort of enjoying the normally difficult little drag up past the dog run, confident by now that I’d probably done enough to PB. Would still have to hang on, of course. DD had given a bit of encouragement at this difficult section of the course, and on exiting the park I actually found the closing stages less endless than in previous years: still tough going, but the third-last turn, around the little park, didn’t seem as impossibly far away as it can when you are really struggling. Shout out from kennyg here, encouraging me to take a few more scalps. You could see and hear and smell the finish by now. Second last turn, and another shout from laura just before the final right. I had something for these closing stages, further motivated by the sight of the clock counting down, well under the previous time.
Splits: 6:48 6:45 6:29 6:47 6:34
Official 33:23, a PB of 30 seconds exactly. So a good day. Cooled down with a couple of quiet kms in St. Annes’s, delighted with myself. Great to relax for a race postmortem and a few pints then in Raheny Village. Total for the day: 11.1k
Previous PB: 33:53 (Raheny 2017, Terenure 2018)
Target: <33:50
Actual: 33:23
549th place (of 3,871)
11th M55 (of 124)
VDOT: 49.1
Age grade: 76.4%
Verdict: Yep!
WTD: 38k (24m)
MTD/YTD: 132k (97m)
Glad to be of service 😀. Well done!!0 -
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Congrats on the PB D.
Are u running Donadea this year?
Cheers, J. I’m planning to go out and do a few laps anyway. Seriously doubt that I’ll do it all.I love reading your race reports, i'm always amazed at the level of detail you remember! Well done, super running and a much deserved PB.
Ha - this one is easier as I’m so familiar with the territory. Apart from that it’s just a few key moments of passing people (or being passed!)Very nicely done, that's a great PB to get and lovely way to kickstart 2019. Congratulations!
Thank you very much. It’s a great course for a PB, no doubt about it.That was a really great run. Congrats on the PB. No doubt the PB pints went down well!
They certainly did - the late afternoon timing provides an ideal opportunity for a rare (marathons excepted) post-race beverage. Its certainly a treat, especially with the friendly Raheny crowd.Duanington wrote: »This really is a smashing run Denis, congrats and well done. I saw you 3 times during the race, at the start ( you looked a little frazzled), on the way up the avenue ( you looked like you were working but working well) and coming over the little bridge before the doggy playground - you looked like you meant business there.
Consistant training paying off and its great to see it
Thanks D. The support was noted and appreciated. Frazzled start is a good way of putting it - probably a bit wary of the congestion although it was fine once past the 1m mark. It’s over very quickly after that!Unthought Known wrote: »Great running and a very enjoyable race report! Congrats on the PB.
Thanks A. Its all connected to Hanson. You seem to be getting on well with it too.OOnegative wrote: »Well done on the PB D, nice way to kick off the year.
Certainly is, B. Hopefully there’ll be a few more. Not a patch on your own podium though!0 -
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Back to something approaching normal mileage this week.
Mon 4 Feb
12k @ 5:54
Easy run along the Clontarf seafront as far as St. Annes and back. Bracing!
Tue 5 Feb
5.5k @ 5:50
Gym introduction, followed by commute home with G, slightly extended.
Wed 6 Feb
AM: 3.5k easy commute
PM: 7.8k inc. Winter League Round 5: 3 miles (20:36)
Getting used to these races now, possibly to the point of not treating them with enough respect, preparation wise. Got to Raheny pretty late and didn’t have much time to warm up, which isn’t good as you don’t have time to get in the zone and get the body sufficiently prepared for some punishment. Lined up at the back with skyblue and progressed fairly quickly through the field of 51 runners to my usual spot behind K after about 600m. Never got closer than about 20m though, as I didn’t seem to have the stomach to push up onto his shoulder. He gradually pulled away and I was on my own for the rest of the lap, which nevertheless was clocked on target at 6:40. It felt harder than it should though, and I began to struggle on the second circuit. When skyblue came up behind (recognised him by the shadow!) I didn’t have much response as he passed and pulled away fairly rapidly. With fewer runners than the last couple of outings it was a lonelier place to be, with no one to pick off. The timekeeper called 13:37 at the bell and it was obvious that the game was up. Lap three was a bit of a gag fest. I just kind of gave up really and struggled home, although I did make sure to do enough to not give the guy behind any notions. Didn’t stop the watch and was unsure if I’d even broken 21 mins until I saw the result. 14th place and a poor race, followed by a good soaking during the cooldown with C, another recent addition to the club. All was forgotten of course over a hot cuppa, Zoe’s tasty cake, and chats in the clubhouse.
Thu 7 Feb
Rest.
Fri 8 Feb
6.6k in town, incorporating a few laps each of Merrion Square (hillier than expected) and Stephen’s Green, before bleeperbiking to Drumcondra for dinner and pints.
Sat 9 Feb
20k @ 4:55 steady at Donadea 50k
I’d entered this race in late 2017 and then took advantage of the generous deferral policy. Briefly entertained thoughts of training for it, but decided against in the end, so at best I was only ever going to go down to collect the tee shirt and do a few laps. After that dinner and pints last night I wasn’t really feeling the grá, remarking to A just as I was heading out the door that I might just head to a parkrun instead. But the prospect of seeing the end of the race itself kicked in, and I drove down, checked in, lined up and got into what was in the end a very enjoyable (and challenging enough) steady 12+ miles over four laps of the route. I felt like a bit of a cheat passing people however, remarking to a few that I was only out for a few miles in case they decided to chase me. One runner pushed me a bit in lap two or three before passing - or did we push each other? I let him go but noticed later in the results that he blew up badly and had a very painful last couple of laps. Oops! Always a risk in this race I’d imagine - I wasn’t the only one just out for the atmosphere. Thoroughly enjoyed my morning, saying hello to a few familiar faces, and seeing Gary O’Hanlon’s finish from very close up. With two laps to go he looked like he was really hurting but knocked four minutes off the national record in the end, lapping the entire field and finishing in 2:50, some 27 mins clear of 2nd place.
Sun 10 Feb
10k @ 6:22
Recovery in the Phoenix Park with the mrs. Cold and blustery but very enjoyable.
WTD: 66k (41m)
MTD: 80 (50)
YTD: 302 (187)0 -
This week? Saying hello again to the track. A semi-racy parkrun. And some decent weather.
Mon 11 Feb
Rest.
Tue 12 Feb
ALSAA track series: Mile (6:22)
Bungy Girl (remember her?) had asked for some pacing assistance and I was happy to oblige. We probably crould have lined up a little closer to the front of the field of about 18 runners, but got off well enough. I had been instructed to just lay down four laps of 1:35 and not worry about any handholding. I was a little erratic with the pace but got the second part right. :P A good run from BG, who continues the long return from injury with admirable patience and application.
Splits (approx)
1:34 1:38 1:35 1:35
Track pacing is a different kettle of fish - so little room for error. First half was a bit messy: lap one could have been a bit slower, especially with the extra 9m, and lap two was a bit overcompensated. I never like to hear a halfway split that’s more than a second off the target pace, as you need all the motivation you can get for the crucial lap three. But not too far off in the end, and the pacee was happy enough! Couple of miles cooldown in the outer lanes, and a total of 7.3k for the night.
Wed 13 Feb
No run. Work is busy, but I need to be better at making some time.
Thu 14 Feb
3.9 miles recovery @ 9:45
Recovery from what? Just went by feel, and that’s where the feeling took me.
Fri 15 Feb
16.1k from city centre out and back to the Poolbeg lighhouse. Got into an impromptu ‘race’ with another runner over the hills at Irishtown Nature Reserve. Not like me to get sucked in like this, but it felt good for a couple of kms. Don’t know how the other runner felt (I ‘won’). :pac:
Hadn’t intended to be out this long - running off a bit of work stress really. Caught some flak for being late home as I’d completely forgotten the mrs was going out. Oops.
Sat 16 Feb
6.2k inc St. Anne’s parkrun (20:57)
Didn’t think I’d be able to make the celebrations for KennyG’s (remember him?) 100th parkrun but a late change of plan saw me heading over to St. Anne’s for the first time since New Year’s. After the customary backslapping and photo ops, G headed off in his balloons and feather boa and Ferris tried to persuade me to join him for a 20:30ish effort. If it wasn’t for last night’s impromptu MLR I’d have been more enthusiastic, but in the end I agreed to help get him launched and join for the first mile. Not that I was needed, but it was a bit of craic and I think I did the right thing saying good luck and dropping off after that mile was up. Passed then by David Gillick, taking phone video while jogging around for the VHI ‘parkrun takeover’ event that was taking place. Ran behind him for a bit, admiring his form, before he disappeared into the distance. Picked it up for the last km or so, really enjoying a strong, exhilarating finish. Cooldown with Ferris before reuniting with KennyG who was having a celebratory Bailey’s. :eek:
Sun 17 Feb
Started the day running junior parkrun with one of the boys, then headed out later for 12k easy on the gloriously sunny seafront to round off an interesting week. Light on mileage, but plenty of variety!
WTD: 50k (30m)
MTD: 130 (80)
YTD: 352 (217)0 -
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OOnegative wrote: »Good job on the pacing D!! Any races in mind?
Cheers B. I’ll probably head over to the Indoor Arena on Tues for an 800m effort to see what this year’s baseline is. Then Lusk 4m in a couple of weeks. The usual Winter League races too, which end with a few road miles. Any chance of me making any of the old man B or C teams for the National Road Relays probably blown out of the water now that skyblue has joined the club. :rolleyes:
Graded meets then. Similar schedule to last year really. How about you?0 -
Cheers B. I’ll probably head over to the Indoor Arena on Tues for an 800m effort to see what this year’s baseline is. Then Lusk 4m in a couple of weeks. The usual Winter League races too, which end with a few road miles. Any chance of me making any of the old man B or C teams for the National Road Relays probably blown out of the water now that skyblue has joined the club. :rolleyes:
Graded meets then. Similar schedule to last year really. How about you?
No Bundoran....
The dose I contracted has taken a damn site longer to get over than I thought. Nigh on 3 weeks without proper training so my early season 5k goal is just going to have to be shelved.
Half marathon in Amsterdam come October is the big yearly goal.0 -
Cheers B. I’ll probably head over to the Indoor Arena on Tues for an 800m effort to see what this year’s baseline is. Then Lusk 4m in a couple of weeks. The usual Winter League races too, which end with a few road miles. Any chance of me making any of the old man B or C teams for the National Road Relays probably blown out of the water now that skyblue has joined the club. :rolleyes:
Graded meets then. Similar schedule to last year really. How about you?
As if Skyblue even knows what the National Road Relays are!
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This week is about reacquainting myself with the 800, mainly. I’ll be training again through the summer for the National Masters, which will be the main focus again. Don’t need to worry about the marathon this year because I already have the Chicago 2020 qualifier from last year’s NYC effort. So the year starts here, in many ways...
Mon 18 Feb
6.84k @ 6:04
A slow commute home with a stop to visit my mother. I’m not enjoying run commuting, and may try to go back to a lunchtime run schedule instead - it’s just not pleasant picking a way through the rush hour crowds. And dodging street furniture — in Dublin we seem to be in love with sticking things in the footpath. On the stretch between Joey’s school and the Malahide Road (about 200m?) I counted more than 40 separate pieces: speed signs, parking signs, lampposts, litter bins, bus shelters, parking ticket machines, bike racks, electric boxes… sure, we need some or most or even all of these things, but do we have to stick them in the path in a way that someone threw them all up in the air and left them where they landed? /rant
Tue 19 Feb
AM: 3k @ 5:55
PM: NIA Live 800 (2:34.63)
Singer reminded me of this meet the other day and I signed up for the 800 to get some idea of where I’m at. There’s been no spadework at all now (apart from racing) for quite a while, so I didn’t think I’d be threatening the 2:27 PB, but at the same time I’m not in bad shape so felt I should be able to at least match last year’s early season effort (2:32). Warmed up with a few laps around the arena with B, and then some dynamics and strides. These track meets always make me a bit edgy for some reason. My mouth was dry, feeling a bit nervy, and generally not preparing too well. I’ll have to put more work into learning how to spend the last hour before a track race, and use that time more productively. Delighted to bump into Ashling (Dubgal) on the way in and have a little chat.
We were divided into two heats and I lined up in Lane 3, faffing around with my watch before abandoning the attempt to record the proceedings (DG noticed and scolded me later, predictably enough, and rightly). The gun went off and it seemed the guy in Lane 2 was past me before I’d even gotten up to speed. Through the break point and I concentrated on just eyeing the bend and taking a good line rather than jumping immediately across the already empty lanes to my left. Less than 100m in and I was already losing touch with the five lads in front. So it would depend to some extent on what happened behind, where B was surely lurking not too far away. I was a bit shocked to see the clock at the end of lap one still only at 34 seconds, way ahead of my planned 37/38. What now? Not enough time to worry, just try to keep it going. Out of touch with the lads in front, no one on the shoulder yet. Lap 2 is thus not that exciting and with the isolation, a good bit slower than the first. But the halfway split is still a couple of seconds ahead of the game and for an instant I am thinking, this could be a good result, rather than just concentrating on maintaining the pace. Lap three is again isolated, although rounding the back bend I think I can see a long shadow of the runner behind, but it’s hard to judge how far. I can feel the speed draining and the breathing tightening. At the bell the clock is where is should have been if I’d run an even pace: in other words, I’m going backwards. Lap 4 is a lactic quagmire and I’m sure the two runners behind (well, maybe one of them) is going to swallow me up with a can’t-believe-you-ran-like-that cackle, but it’s not to be, and I stumble over the line having maintained 6th position since 20m in.
Handshakes and a recovery pose. I find that the 800 doesn’t really hit you fully til it’s over, and I was breathing hard for a good bit afterwards, feeling slightly pukey, a bit addled. But right as rain after 10 mins or so. Cooled down with S, one of the Tallaght lads I bump into at these events. He can talk for Ireland, I didn’t have the breath. Sidled over to the noticeboard after a bit to see the posted times. I’d thought it was quite fast, maybe 2:31 or 2:32, so the 2:34 was a bit of a blow. Lap 4 was lactic-riddled but hadn’t felt that slow. But I’m over it already!
Splits (maybe?)
:34 :38 :40 :42
Plenty of work to do in the months ahead.
PB: 2:27.96 (National Masters 2018)
Target: 2:32
Actual: 2:34.63
6th place (of 8)
VDOT: 53.1
AG: 79.7
Verdict: ’tis what it is.
Wed 20 Feb
10.2k inc. Raheny Winter League Rd 6 (2 mi)
There was confusion about whether tonight’s race would be two or three miles. Didn’t matter to me - I would use it as a tempo+ workout. Warmed up with a couple of laps of the circuit. Chatted with S and wished him well. Started at the back and eased into marathon pace, enjoying the feeling of feeling really strong while passing runners who were giving it plenty of effort, breathing much harder than me. Lap two I dialled it up a bit to something around 10k pace. It’s a bit of a cheat to do a workout in a race, I hate it when people breeze by me near the end of race looking like they are out jogging, but I don’t do it often, so I’ll forgive myself.
WTD: 25k (15m)
MTD: 155 (96)
YTD: 376 (234)0 -
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OOnegative wrote: »No disrespect to DG, stick to WHAT you are comfortable with. Unless there is evidence of dry wretching you didn’t try hard enough to me D!!! Great to see you concentrate on the 800m again, throughly enjoyed it last year.
Chicago 2020???
As I said to B afterwards, one of the good things I find about the distance is that it’s too short to get to the heaving. I did get a tiny bit ‘sick in my mouth’ afterwards though (seeing as you brought it up, no pun intended).
Yes, Chicago 2020. There might be a few of us. Plenty of room on the (air)bus.
Edit: oh and about the watch - she was right. Trying to reset it after being called to the mark in a short race is just stupid! Especially when the data it produces (indoors) is pretty useless anyway.0 -
Thu 21 Feb
7.5k @ 6:14
Recovery-paced plod home, the long way around via East Wall. Had hoped to meet up with G for this but ended up solo after a work delay.
Fri 22 Feb
No run. Pretty fried after a long week and didn’t bother. Thai food and a few beers instead.
Sat 23 Feb
9.6k inc parkrun (pacing 24 mins)
Pacer Saturday at St. Annes’s. A and I were both on duty, and enjoyed our respective runs. Very congested start and a slow first km as a result, but gradually made up the time and finished in 23:58, having pushed most of my little group ahead during the final 900m on the Avenue. One of the group was an old college friend, so it was good to help him find a decent performance that he was delighted with. It’s a privilege to pace at St. Annes (or anywhere) - always enjoy it, and it’s always nice when people let you know that it helped.
Sun 24 Feb
14 mi @ 8:40
Had contemplated doing the club run at 8am, but in the end it didn’t suit. Tried to drum up some interest in a 9am alternative but no joy from WhatsApp and I headed out solo. When running alone I find the time goes quicker and the effort feels lower if exploring relatively unfamiliar territory, so I headed out to Kilmainham via Smithfield and Houston Station, joining the marathon route at the Gaol and following it through Crumlin and Kimmage before turning back to town at KCR. A few small detours - into and around Iveagh Gardens, an attractive little ‘garden city’ estate near the Children’s Hospital, and then shortly afterwards a left at the hospital for a closer look at Crumlin Castle. Came across a nice little 200m gravel track in a park nearby. Did a complete circuit, naturally, just to make sure it was the full 200. Noticed later the track has a Strava segment, ond there was Ray at the top of the list. :cool:
Really enjoyed this run. The inner GPS was working well, the 14 miles beeping right at the local Eurospar where I often end these runs so I can grab a sports drink and/or some breakfast supplies. Another decent week, 40 miles on the button.
WTD: 64k (40m)
MTD: 194 (121)
YTD: 415 (258)0 -
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I know that track alright, though I think that segment must be wrong, I've never used the track for speed sessions. The bends are too tight to run fast on gravel. I usually do my strides on the path running right beside the track in the park
Sure maybe your warmup lap was good enough to bag the segment crown, Ray.
But yes, was wondering what it would feel like to run fast on. The gravel isn't particularly loose at the moment anyway.0 -
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