The (Not So) Flying Scotsman

scotindublin

A little bit about me

I have just come through the DCM 2016 Mentored Novices Thread; kudos to nop98 and all his back room team on there for getting us over the line,and thought this would be a good time to start a log on here.

Really only been running since 2014 (fairly sporadic training with plenty of breaks), much the same in 2015 with two good chunks of training for the Wicklow Gaol 1/2 marathon in March and Clontarf 1/2 Marathon in November looking back now I made some real rookie errors with the training hopefully a little wiser now!

Early this year I decided that I would tackle the marathon, this has always been on my bucket list and thought I would get it done before the big 40! Really enjoyed the structure of the boards plan and the advice and encouragement received on there.

Current PBS

5k: 20:57 MSB St Patricks Run (2016)
10k: 47:xx Aware Christmas Run (Dec 2014.....no official 10k times since then!)
5 mile 35:53 Irish Runner 5 mile (2016)
10 mile 1:16:13 FD 10 mile
1/2 Marathon 1:40:09 Race Series 1/2 Marathon (2016)
Marathon 3:46:44 DCM 2016

Future Plans

Really enjoyed the structure of the running this year and want to continue this in 2017, considering joining a club.....Donore, Lucan and Liffey Valley are all close to me so would most likely be one of these, any advice greatly appreciated.

Short term Jingle Bells 5k, Tom Brennan in Jan and the Raheny 5 mile are on the agenda. Would like to get my 5k time under 20 minutes and get a proper timed 10k in.

Longer term plans will be worked out at the start of 2017. Apologies for the long ramble!

Thanks

Craig

tang1

Welcome to the logs, Jingle Bells 5k will give you a good opportunity to break 20mins.

tailgunner

Best of luck with the log and your goals. Will be following with interest.

The Muppet

Nice one, The best of luck with the log.

scotindublin

Thanks for the welcome lads....first post marathon jaunt done this morning;couple of easy weeks coming up I think.

nop98

#Proud - good stuff scottindublin! Will keep an eye out for you at Jingle Bells!

scotindublin

Talking a fairly easy approach post marathon.

Two runs under the belt: Just under 4 miles on Saturday and just under 5 yesterday.

Plan for the rest of the week is to get out Thursday 5 again then out on Saturday morning for an hour or so. Watch in pocket so running by effort ( or at least attempting to)

Wary of doing too much too soon.

Wubble Wubble

Yeah, same as. Reverse taper still very much in progress here! Our plans seem to be similar. I'd two runs last week, plan is for 4 easy miles Thurs and another slow parkrun on Saturday; then I'll see about next week. Best of luck!

aquinn

Craig? Ha, what have you done with Scot?

Welcome to the logs, all the very best.

scotindublin

Thanks aquinn I really should change my user name to ascotindublin.

aquinn wrote: »

Craig? Ha, what have you done with Scot?

Welcome to the logs, all the very best.

Younganne

Welcome to logland. Congrats on your marathon.

You'll be knocking out the PBs over the next few months after marathon training.

scotindublin

First week back running since the DCM 16 not really following a plan as such.

Tuesday 4.7 miles @ 8:59 per mile headed down the Malahide Road from work and done a small loop back up the Yellow Walls Road. First evening back out in the dark....must invest in some decent high viz for the winter.

Thursday same route as Tuesday but @ 8:15 per mile.....couple of fastish miles thrown in there.

Saturday 5.8 miles @ 8.23 per mile in what has felt like my second home this year....The Phoenix Park!

Still doing the runs on effort and not checking my watch....probably a little quick this week so will let need to monitor that!

Put out some feelers on membership to Lucan and Donore so we will see what comes from that.

In Berlin next weekend so hope to get out Tuesday and Thursday again.

tang1

What's the rush on the runs? You may not think it but your body is still recovering from the marathon, slow it down a bit.

scotindublin

Been a quiet couple of weeks for me mental in work and busy at home as the good lady has been away; was also in Berlin last weekend only managed a couple of runs since my last post.

4 miles last Tuesday and a nice 8 mile run in the Phoenix Park this morning.

Will be back to 4 runs a week from Monday; not sure how to approach Jingle Bells 5k next week as have done no speed work because of marathon training.

A bit of a development on joining a club and will be going down to Donore on Wednesday to take part in their session....looking forward to that with a mix of apprehension thrown in!

scotindublin

I am going to call this my first proper week back since the marathon; got out 4 days including my first double digit run for a while.

Monday: 4 Mile Work/Malahide Estuary Loop; head torch required next time....also need to get some high viz.....any suggestions?

Wednesday: Headed down to Donore to try out a session with them....really enjoyed it....2 mile warm up then 10 sets of 600m repeats on the track with 80 second jogs between them;already looking forward to this Wednesday. Seem like a nice bunch of folks and have been told to try the sessions out for a few weeks before committing to anything.

Saturday: Donore Jingle Bells 5k.....first tilt at a 5k since March nice to lay down a marker for next year....bagged a nice PB of 20:03 so close to the elusive sub 20! Great event and really enjoyed it....nice mug aswell! All going well I will be helping out at it next year.

Sunday: 10 mile loop from the house and around the Phoenix Park took it nice and easy.

This week's plan get out three times during the week then hopefully Sunday again....Christmas night out on Friday so the weekend could be interesting.

Murph_D

Nice work yesterday - well done. Super marathon debut too, by the way, fair play.

scotindublin

Thanks Murph_D looking forward to the next part of the journey now!

Murph_D wrote: »

Nice work yesterday - well done. Super marathon debut too, by the way, fair play.

Wubble Wubble

Well done again C. That was Murph_D to my right when you were congratulating me at the finish. Sub 20's a cert for you next time out.

tang1

Nice going yesterday, great time, Tom Brennan 5k to sort those 3 secs out.

scotindublin

Monday: 25 minutes weights and core work in the gym

Tuesday: 6 miles straight out and back from the house tried out the marathon pack head torch for the first time!

Wenesday: 25 minutes weighs and core work in the gym then club session. 2 mile warm up then 8 x800 meters on the track with 90 seconds recovery....found it tough but got the 8 done was only the last 2 reps that I dropped a few meters behind the other lads I was with....very consistent pace though.

Friday we had our charity Santa Dash in work another 4 miles under the belt.

Sunday 7 mile loop from the house.....was getting rid of the last of the lethargy from.my work night out on Friday.

29 miles to go to the big 1000 for the year!

scotindublin

Weekly Update

4 Days just over 29 miles; work got in the way of any gym work this week.

Tuesday 3.8 mile loop from the house; tried to alternate between a slow km and a quicker one.

Thursday: Missed out on the Donore Session on Wednesday so took some advice from the lads there and tried this on my own...2 mile warm up then 3 miles at 06:50 pace and a 2 mile cool down. Didn't quite hit the 06:50 pace but was under 7 minutes for the three quicker miles....found it tough to do on my own though and looking forward to getting back into the group session on Wednesday.

Saturday a shade over 11 miles....bookended the Donore Captains Run 5km XC in the Phoenix Park ( different but enjoyed it....slippy in runners) with runs to and from Donore.....nice mince pies afterwards!!

Sunday a nice easy 7 miles which took me to the 1000 mile mark for 2016; was happy to get to hit that landmark as that was a goal I had set myself for this year.

Also have some shiny new runners to break in (just went with the same as got me through the marathon) part of me wonders if I need another pair for the quicker stuff??

Craig

Wubble Wubble

Well done Craig, congrats on the milestone. Plenty of improvements to come in 2017.

scotindublin

Thanks WW; I hope your training is going well too.

Wubble Wubble wrote: »

Well done Craig, congrats on the milestone. Plenty of improvements to come in 2017.

scotindublin

First of all Happy Christmas fellow boardsies. Weekly update....just the three runs last week although happy with that all things considered!

Wedensday: Club session with Donore....Double Hill Loop in the Phoenix Park ( well building up to a double loop over the next few weeks) bit of a warm up run from the club to the Kyber Road and started the loop from there Kyber Road-Acres Road-Chapelizod Gate-Furze Road Junction-Furry Glen-Chapelizod Gate-S Bends-Kyber Road and back down Acres Road to the club....upping the pace on the hills....tough session and certainly different running in the park at night.
A total of just over 8 miles.

Thursday 4.3 mile loop from house just wanted to get the legs moving after Wednesday.

Saturday 10 mile loop from the house and round the Phoenix Park.

Planning on getting back out in the morning for a few miles.

scotindublin

Happy New Year to you all; I hope you had a great Christmas and Best Wishes for a happy and healthy 2017.

Weekly update 24 miles over 4 runs.

Tuesday 7 miles a nice and easy loop from the house down in to the Memorial Park and back along the edge of the park into Chapelizod.....took it nice and handy after the turkey fest of the previous couple of days.

Thursday 10 mile loop from the house down into the Phoenix Park. Went from the Chapelizod Gates up the S Bends-Kyber Road-Acres Road-Lowe Glen Road and through the Furry Glen....upped the pace on the up hill sections. This is the Wednesday plan for Donore the next couple of weeks so wanted to try and keep it up. Definitely tougher to do on my own and really felt it on the 2 miles home from the Phoenix Park to the house.

Saturday 3.8 mile loop around Liffey Valley for the 147th and Final Run on 2016....finished up the year just shy of 1050 miles.

Sunday Tom Brennan 5k time 19:54.....having really enjoyed the Tom Brennan Run last year I was looking forward to this years event and had hoped to dip under 20 minutes.
Splits 3:59;4:02;3:58;4:06 and 3:51 delighted with the time and thought the run went well....found the two sections up the Ordinance Survey Road to be tough enough with the wind.....mission accomplished though....need to reassess my 5k goal for this year.

Plan for this week; get signed and paid up with Donore and hopefully make my debut at the Dublin Masters XC.....need to get some spikes though!!

Happy running is 2017!

Craig

Singer

scotindublin wrote: »

Sunday Tom Brennan 5k time 19:54.....having really enjoyed the Tom Brennan Run last year I was looking forward to this years event and had hoped to dip under 20 minutes.
Splits 3:59;4:02;3:58;4:06 and 3:51 delighted with the time and thought the run went well....found the two sections up the Ordinance Survey Road to be tough enough with the wind.....mission accomplished though....need to reassess my 5k goal for this year.

Congrats on the sub-20! Remember to get it onto the 10 Round Numbers table

scotindublin

Thanks Singer;

Must have a look at that!

Singer wrote: »

Congrats on the sub-20! Remember to get it onto the 10 Round Numbers table

scotindublin

Weekly Update on "back to reality" week.

23 miles; 4 runs

Tuesday: Was fortunate enough to have an extra days holiday so got out for just under 6 miles. Took in a loop from the house towards Lucan and back home along the N4: not the most scenic route but enjoyed getting the legs moving after the Tom Brennan 5k from Sunday.
Also picked up some XC Spikes!

Wednesday club session: 10.5 miles....ran down to the club....2 mile warm up then 6 x 600 on the track (average of 2:16) and a mile cool down and jog home...session was short due to the Dublin Masters XC at the weekend.

Friday:2.7 miles on the football pitch in work to try out the spikes.

Sunday Dublin Masters XC: First experience of competitive club running ( not that I would be contributing much to the score!)

6km out in St Annes Park: A nice gentle recce of the course before watching the ladies race....a victory for Donore so no pressure on the leading men!

Was getting snippets of advice off a few of the lads and the he general consensus was to be careful at the start and ease into it on the first lap and just try to pick off some lads on the way round.....got a nice shout out from Wubble and the he marshy start line....I had positioned myself towards the back of the pack and we were off.

Pretty much came to a standstill at the first bend because of the number of bodies.....eased myself into the first lap and got into what I felt was a nice rhythm.

Tried to keep the pace up and was picking people off as we made our way through the laps; there was a few sticky bits out there but it wasn't too bad.....had a club mate in my sights for the last lap and a half so tried to maintain the pace he was at and finished pretty strongly.....all in all a very enjoyable introduction to XC.

Onwards and upwards this week....planning to get to the Wednesday and Saturday club sessions and will be aiming for the Raheny 5 mile as my next big outing.

Craig

scotindublin

Weekly Update 33 miles over 5 runs including 2 club sessions.

Was surprisingly sore after the Dublin Masters XC on Sunday; could feel it in my feet and calf's....putting it down to running in spikes for the first time.

Tuesday 6.1 miles after work....a well worn route for me from work down into Malahide village doubling back at the tennis courts and back along the shore road. It felt good to get the legs moving after Sunday.

Wednesday Club session 6.7 miles in total. 2 mile warm up then 6 x 1ks on the track with 2 minutes recovery splits below
1. 3.45
2. 3.49
3. 3.46
4. 3.52
5. 3.48
6. 3.41

About a 1.5 mile cool down afterwards....really enjoying the club session...the lads are great at pacing them and I just hang on with them.

Thursday a nice 4 mile recovery run from the house.....got to try on the hat and gloves I got for Christmas.

Saturday second club session of the week 6.3 miles in the Phoenix Park....figure 8 loop taking in Hill at the Magazine Fort tough session but happy to get down to it. Some crowds down in the park.

Sunday 10 mile loop from home taking in the Phoenix Park; found it a bit of a struggle for the first 4 miles or so couldn't get into any rhythm if that makes sense.......got into it for the last few miles.

All in all a good week.

scotindublin

Bit late with the weekly update so here goes.

Just under 40 miles over 5 runs....definitely the most since the marathon.

Tuesday 5.5 mile loop from the house....took it nice and easy; still breaking in the new runners on these short runs. Felt some discomfort in my shins....not a good feeling but wasn't too bad.

Wednesday Club session on the footpath outside the club....16 x 400m reps with a 100m jog (roughly 45 secs) between them. Between 1.27 and 1.32 for all the reps struggled a bit in the middle but got my second wind and got them done...nice cool down afterwards 8.6 miles total.

Thursday 4.7 mile loop from the house could feel it in the joints after being on the road on Wednesday; from talking to the lads this was a common feeling!

Saturday club session in the Phoenix Park 4 x 1mile loops on the Munich Hills route 2 1/2 minute recovery.

Sunday met a few of the lads at the club and done a loop of the Memorial Park and Phoenix Park....14 miles in total and my longest run since the marathon....felt good so was happy with it.

Plan for this week club session on Wednesday 10 x 600m on the track and then the Raheny 5 mile on Sunday....PB of just under 36 minutes to beat from the Irish Runner 5 mile in June.

Wubble Wubble

scotindublin wrote: »

Bit late with the weekly update so here goes.

Just under 40 miles over 5 runs....definitely the most since the marathon.

Tuesday 5.5 mile loop from the house....took it nice and easy; still breaking in the new runners on these short runs. Felt some discomfort in my shins....not a good feeling but wasn't too bad.

Wednesday Club session on the footpath outside the club....16 x 400m reps with a 100m jog (roughly 45 secs) between them. Between 1.27 and 1.32 for all the reps struggled a bit in the middle but got my second wind and got them done...nice cool down afterwards 8.6 miles total.

Thursday 4.7 mile loop from the house could feel it in the joints after being on the road on Wednesday; from talking to the lads this was a common feeling!

Saturday club session in the Phoenix Park 4 x 1mile loops on the Munich Hills route 2 1/2 minute recovery.

Sunday met a few of the lads at the club and done a loop of the Memorial Park and Phoenix Park....14 miles in total and my longest run since the marathon....felt good so was happy with it.

Plan for this week club session on Wednesday 10 x 600m on the track and then the Raheny 5 mile on Sunday....PB of just under 36 minutes to beat from the Irish Runner 5 mile in June.

You've improved a lot since then. That PB is definitely going to go. Sub 34 achievable do you think?

scotindublin

Hopefully so J I think that is achievable.

Wubble Wubble wrote: »

You've improved a lot since then. That PB is definitely going to go. Sub 34 achievable do you think?

aquinn

Hey Craig,

You're doing well of late.

I've just caught up and noticed since the paces were questioned in November you haven't posted them. Don't be shy, we won't bite. When I first started my log I was covering 5 miles on lunch, turns out the correct pace was 4 miles = easy pace.

Don't think you got an answer on the hi-vis. Register on the RSA website and they will send you bibs for running and cycling, they are excellent. It's a bit difficult to locate on the site but register and it is clearer.

Enjoy Raheny.

scotindublin

Thanks aquinn. I will get back to posting my paces on my next updates.

An example from last week on the 3 runs outside of my two club sessions were

Tuesday 5.5 miles @ 08:30
Thursday 4.7 miles @ 08:38

And the long run at the weekend @ 08:42; this was with a few lads from the club.

Really enjoying the structured sessions.

Craig

aquinn wrote: »

Hey Craig,

You're doing well of late.

I've just caught up and noticed since the paces were questioned in November you haven't posted them. Don't be shy, we won't bite. When I first started my log I was covering 5 miles on lunch, turns out the correct pace was 4 miles = easy pace.

Don't think you got an answer on the hi-vis. Register on the RSA website and they will send you bibs for running and cycling, they are excellent. It's a bit difficult to locate on the site but register and it is clearer.

Enjoy Raheny.

scotindublin

Mid week update.

Tuesday 7 miles @ 8.41 per mile. Ran down from Palmerstown to the Chapelizod Gate of the Phoenix Park up the switch backs and out at the Islandbridge Gate and back along outside of the park. Certainly different running in the park in darkness on your own. Pushed the pace for mile 6 coming out of Chapelizod.

Wednesday Club session 2 mile warm up followed by 12 sets of 600m reps on the track times for these were 2:1x for them all; one minute recovery between them. Much easier on the joints than the 400s on the road last week. One mile cool down afterwards....8 miles done in total.

Today coughing and spluttering about the place hopefully not so ming down with something before Sunday!

scotindublin

The easy decision has been made; no Raheny tomorrow tried to convince myself I wasn't too bad but had to bail on a very easy 4 miles after 25 minutes wheezy chesty cough and no energy.

Time to let the body recover before the Wednesday session.

scotindublin

So whatever bug/virus I picked up before Raheny kept me out of action for a bit longer than I first thought; ended up taking a full week off and I have to say I really missed getting out. Here is an update of what I have been up to since I came back.

Last Week 31 miles.

Saturday 4th had been out since the previous Saturday but headed to the club session could only manage 3 x 1 mile repeats on the Munich Hills was struggling to breath when the pace was upped so cut the session. Met Wubble doing his warm up for the BHAA!

Sunday 5th 7.4 miles as 08:33 Loop from home down into the Phoenix Park and back through the Memorial Park nicer pace than Sat but the legs felt pretty heavy maybe from being inactive.

Tuesday 8th Islandbridge loop 7.3 miles at 08:43. Was definitely feeling better than at the weekend.

Wednesday Club session on the road 400m repeats with a 100m recovery managed to get 14 done stayed with my normal group for the first three but reigned it back from there as I was wary of pushing it too hard.

Thursday 9th 6 mile Malahide Loop from work @ 8:07 per mile this was quicker than normal but wanted to be sure I was getting back to normal.

Saturday an easy 4 miles at 8:26.

Sunday Waterford National Masters XC a huge step up in class from where I normally am in races! Some standard; was waaaay down the pack......tough enough course I thought;and my first real introduction to XC as Dublin Masters was much easier in terms of the course. I will try and get a report up later. A couple of key learnings....never give up on those hills and that I need to work on my downhill running was losing a good bit of ground.

Hoping to sit down this week and get a plan together for 2017.....plan to race at least once a month and concentrate on speed this season. So if to here are any races you would recommend feel free to share them.....thinking of the MSB 5k and maybe the Dunboyne 4 mile next.

Wubble Wubble

scotindublin wrote: »

So whatever bug/virus I picked up before Raheny kept me out of action for a bit longer than I first thought; ended up taking a full week off and I have to say I really missed getting out. Here is an update of what I have been up to since I came back.

Last Week 31 miles.

Saturday 4th had been out since the previous Saturday but headed to the club session could only manage 3 x 1 mile repeats on the Munich Hills was struggling to breath when the pace was upped so cut the session. Met Wubble doing his warm up for the BHAA!

Sunday 5th 7.4 miles as 08:33 Loop from home down into the Phoenix Park and back through the Memorial Park nicer pace than Sat but the legs felt pretty heavy maybe from being inactive.

Tuesday 8th Islandbridge loop 7.3 miles at 08:43. Was definitely feeling better than at the weekend.

Wednesday Club session on the road 400m repeats with a 100m recovery managed to get 14 done stayed with my normal group for the first three but reigned it back from there as I was wary of pushing it too hard.

Thursday 9th 6 mile Malahide Loop from work @ 8:07 per mile this was quicker than normal but wanted to be sure I was getting back to normal.

Saturday an easy 4 miles at 8:26.

Sunday Waterford National Masters XC a huge step up in class from where I normally am in races! Some standard; was waaaay down the pack......tough enough course I thought;and my first real introduction to XC as Dublin Masters was much easier in terms of the course. I will try and get a report up later. A couple of key learnings....never give up on those hills and that I need to work on my downhill running was losing a good bit of ground.

Hoping to sit down this week and get a plan together for 2017.....plan to race at least once a month and concentrate on speed this season. So if to here are any races you would recommend feel free to share them.....thinking of the MSB 5k and maybe the Dunboyne 4 mile next.

Reports in general suggest that conditions were testing for the Nats. That's leaving aside it being a big step up even from the Dublin Masters? Maybe next year I'll have a shot at it.

Recommend this one! Don't think I will get to run it myself though; chances are I will be marshalling and/or helping out with registrations etc. We shall see.

scotindublin

Really enjoyed the MSB 5k last year so hope to run it again.....just signed up for The National 10k have an extremely soft PB at 10k( a shade under 48 minutes) as the last official one was Dec 2015!

I can feel a tough session coming this evening after the weekend.

Wubble Wubble wrote: »

Reports in general suggest that conditions were testing for the Nats. That's leaving aside it being a big step up even from the Dublin Masters? Maybe next year I'll have a shot at it.

Recommend this one! Don't think I will get to run it myself though; chances are I will be marshalling and/or helping out with registrations etc. We shall see.

vanderlyle

Hey just catching up on this log now. Best of luck with it! You've already got some nice times considering you're not running very long. If you can keep the consistent miles and the club sessions going, you'll set PBs this year across the board. Just be careful not to overdo the faster stuff early on, maybe build in a step-back week every so often.

MSB and Dunboyne are both good. Decent field in each and both fairly flat, definitely PB potentials.

See you down at the club sometime.
Kevin

scotindublin

Thanks Kevin sounds like sensible advise! Actually going to have a couple of weeks off the Wednesday sessions due to other stuff going on.

Update from this week.

Tuesday 6.5 miles @ 8.40 per mile; was actually surprised how good the legs were feeling on Monday after the Masters XC.....Tuesday was a different story so got out for a nice easy run after work to try and loosen them off.

Wednesday Club session 2 mile warm up followed by 6 x 1kms with 1:45 rest on the road outside the club.
Splits were 3:38; 3:57; 3:44; 4:06;3:45 and 4:08. Times heading back along Conyham Road towards the club were slower on all 3 reps bit tougher coming back. Probably went off too hard on the first one. Tough session but happy with it considering the race on Sunday. 2 mile cool down to finish.

Thursday just over 5 miles from work around the Malahide Estuary @ 8:45 per mile. Legs were pretty stiff after the session last night. Sauna and a stretch afterwards.

Plan for the rest of the week.

Friday: Rest day

Saturday: Mile repeats on the Munich Hills hoping to get 5 done.

Sunday: Long run from the club.

vanderlyle wrote: »

Hey just catching up on this log now. Best of luck with it! You've already got some nice times considering you're not running very long. If you can keep the consistent miles and the club sessions going, you'll set PBs this year across the board. Just be careful not to overdo the faster stuff early on, maybe build in a step-back week every so often.

MSB and Dunboyne are both good. Decent field in each and both fairly flat, definitely PB potentials.

See you down at the club sometime.
Kevin

scotindublin

Change of plan yesterday meant the Munich Hills session was swapped to mile repeats on the road with a 2 minute recovery. So 3 mile loop around the Memorial Park then 4 x 1 miles on the road; was under pressure to get home so only had time for 4.

Splits 6:25;6:36;6:25;6:40.

Sunday 13 miles from the club at 8:41 per mile....decent group of us headed out with varying plans for the morning was a very enjoyable run.

Total for the week 5 runs for 40 miles with two decent sessions on the road. Happy with thathat.

Plan for this week looking at 4 runs as will be missing the Wednesday session....Tuesday; Thursday; Sat and Sunday.

Heading away for work Tuesday week for ten days;the hotel has a fitness centre so will have to resort to some treadmill running! Any tips on that gratefully received! Not a huge fan of them!

scotindublin

Been a while since the last update so here goes.

Tuesday 21st 11 miles @ 8:27 per mile ran from the house to the club to meet one of the lads who was doing 6 miles was all OK until about 8 miles in then biblical rain and winds the 2 miles from club home up the Chapelizod Hill to Palmerstown was horrific into a gale and wind.

Wednesday 22nd Jack Whitehall so missed the club session very good night though.

Thursday 23rd (Doris Day!!) 7.2 miles @ 8.11 per mile got out for a nice spin after the storm passed.....day off work so was nicely relaxed for it.

Saturday 25th club session Garda 1km x 6 in the Phoenix Park all between 3:51 and 3:56 1.45 rec total distance 9.4 miles.

Sunday 26th 12.8 miles @ 8.33 per mile. Out with a crew from the club again ran down and back home from the house.

Wednesday 1st Travelling with work so 6.5km on the hotel treadmill hated it!! Very warm in the fitness area and don't like treadmills!

Thursday 2nd: Went old school and downloaded Runkeeper to the phone and went out on a proper run 7.5 miles time 1hr. Should have brought the Garmin.

Plan for the weekend back to Dublin so club session tomorrow same as last weekend and longer run on Sunday; travelling again next week watch will be packed!

scotindublin

After a late with enough return from Germany on Friday night I dragged myself down to the club session yesterday.

Saturday: Club session 6 x 1km repeats in the Phoenix Park (referred to as the Garda 1km but is over by the GAA pitch) nice little loop and plenty of splashing through puddles and muck; was advised to take the shortest route through the puddles instead of around them so that's how I approached the run. 2 1/2 minute recovery between the 1kms.

Splits
4:05
3:47
3:47
3:44
3:52
3:45

Total distance 7.5 miles all in a very good and enjoyable session.....also heard I missed an epic session on Wednesday!

Sunday 13 miles @ 8.35 per mile. Left with the 0930 group; lap of the Memorial Park and picked up a few from the club who were heading out at 1000. Back into the Park for the rest of the run. The group tends to split as everyone has different aims for the run. 4 of us stuck together for 11 miles then I left the lads who were on an 18 miler and headed back to the club. Really enjoying the long Sunday runs with the group. Legs felt pretty heavy after the session yesterday but was ok after a few miles.

Plan for this week: back to Germany tomorrow at stupid o'clock.....hopefully get three runs in over there this week about 20 miles in total or so hopefully no treadmill running!
Back in Dublin on Friday night then the club have 6 Mile XC race on Saturday that I hope to take part in.

Also signed up for the St Patrick's 5km and plan to give the K Club 10km a go aswell at the end of March. Need to set a 10km target time as I have not run an official one since 2015! I think my fastest one (unofficial) actually came in the Frank Duffy 10 last summer!

Wubble Wubble

scotindublin wrote: »

After a late with enough return from Germany on Friday night I dragged myself down to the club session yesterday.

Saturday: Club session 6 x 1km repeats in the Phoenix Park (referred to as the Garda 1km but is over by the GAA pitch) nice little loop and plenty of splashing through puddles and muck; was advised to take the shortest route through the puddles instead of around them so that's how I approached the run. 2 1/2 minute recovery between the 1kms.

Splits
4:05
3:47
3:47
3:44
3:52
3:45

Total distance 7.5 miles all in a very good and enjoyable session.....also heard I missed an epic session on Wednesday!

Sunday 13 miles @ 8.35 per mile. Left with the 0930 group; lap of the Memorial Park and picked up a few from the club who were heading out at 1000. Back into the Park for the rest of the run. The group tends to split as everyone has different aims for the run. 4 of us stuck together for 11 miles then I left the lads who were on an 18 miler and headed back to the club. Really enjoying the long Sunday runs with the group. Legs felt pretty heavy after the session yesterday but was ok after a few miles.

Plan for this week: back to Germany tomorrow at stupid o'clock.....hopefully get three runs in over there this week about 20 miles in total or so hopefully no treadmill running!
Back in Dublin on Friday night then the club have 6 Mile XC race on Saturday that I hope to take part in.

Also signed up for the St Patrick's 5km and plan to give the K Club 10km a go aswell at the end of March. Need to set a 10km target time as I have not run an official one since 2015! I think my fastest one (unofficial) actually came in the Frank Duffy 10 last summer!

Great work on the session and long run, it's a sign that the fitness is building.

Taking a leaf out of my book with all the races coming up Might see you at the K-Club. Best of luck!

scotindublin

Thanks J; looking forward to the K Club 10k heard good things about it.....especially the spread afterwards!!

Wubble Wubble wrote: »

Great work on the session and long run, it's a sign that the fitness is building.

Taking a leaf out of my book with all the races coming up Might see you at the K-Club. Best of luck!

scotindublin

Grüße von Frankrurt

Week 2 of my work trip to Frankfurt....thankfully back to Dublin this evening. Happy to get three runs in this week.

Tuesday 8miles @ 7:56 per mile.....headed out with half a plan on a route and went from there;ended up just running 4 miles then following the same route back; snappy enough 8 miles.....minutes per mile pace skewed a bit by a fast last 2 miles.

Wednesday 5 miles @ 7:48 per mile....a run on the dreaded treadmill in the hotel fitness centre ( a term I use very loosely; more like a large cupboard!); this was the only option owing to the lashing rain. Not a fan of treadmills but needs must!

Thursday 7.5 miles @ 8.14 per mile.....looped route from the hotel.....legs a bit stiff after the treadmill. One thing I will say about here is that the cycle ways are excellent with great signage with distances so it is pretty easy to pick a route.

Plan for the weekend: Club XC tomorrow (6 miles); will probably take that handy enough as I am not back until late this evening then watch Scotland win the Triple Crown!

Sunday: Longer run from the club....thinking about 10 miles.

Cheers

Craig

Wubble Wubble

scotindublin wrote: »

Grüße von Frankrurt

Week 2 of my work trip to Frankfurt....thankfully back to Dublin this evening. Happy to get three runs in this week.

Tuesday 8miles @ 7:56 per mile.....headed out with half a plan on a route and went from there;ended up just running 4 miles then following the same route back; snappy enough 8 miles.....minutes per mile pace skewed a bit by a fast last 2 miles.

Wednesday 5 miles @ 7:48 per mile....a run on the dreaded treadmill in the hotel fitness centre ( a term I use very loosely; more like a large cupboard!); this was the only option owing to the lashing rain. Not a fan of treadmills but needs must!

Thursday 7.5 miles @ 8.14 per mile.....looped route from the hotel.....legs a bit stiff after the treadmill. One thing I will say about here is that the cycle ways are excellent with great signage with distances so it is pretty easy to pick a route.

Plan for the weekend: Club XC tomorrow (6 miles); will probably take that handy enough as I am not back until late this evening then watch Scotland win the Triple Crown!

Sunday: Longer run from the club....thinking about 10 miles.

Cheers

Craig

I'm not sure if you read The Boggers Log here, but I highly recommend it. TbL is the Boards treadmill king

Best of luck with the rugby tomorrow. Either way the championship goes to the last day AFAIK. You may or may not know that there was no actual Triple Crown trophy until 2006

https://en.wikipedia.org/wiki/Triple_Crown_(rugby_union)

scotindublin

Weekend Update.

Saturday club run 6.2 miles at 7.51 minutes per mile.....the planned race yesterday had to be postponed due to issues hosting the run in the park. Great turn out from both the men's and ladies sections to pay remembrance to both a Donore and Irish Athletics legend.

Sunday: A tough easy session if that makes sense. 10 miles at 8.41 per mile.
The first longish run I had done on my own for a while; a nice loop from the house down through the Memorial Park up the Infirmary Road and into the Phoenix Park round the polo field upto the Furze Road and out the Chapelizod Gate and home.

Really felt it in the legs and never really got into any sort of rhythm; the last few miles were actually the best ones!

Total for the week just shy of 37 miles over 5 runs.

Plan for this week; 6-7 miles on Tuesday; Club session on Wednesday a few easy miles on Thursday and Saturday then the MSB 5k on Sunday....hopefully get the 5k PB down to under 19:30.

scotindublin

A week which didn't go to plan. Just over 23 miles for the week.

Tuesday: 7 miles @ 08:03 per mile. Loop of the perimeter of the Phoenix Park with one of the lads from the club.

Wednesday: Club session 9 miles in total. Loops of the triangle at the Chapelizod Gate steady on the up hill;fast on the flat and jog downhill section. About an 800m loop 9 reps.

Thuesday: Head cold kicked in.

Friday: An easy 4 miles @ 8:35 per mile.

Sunday: MSB 5k in a pretty disappointing 20:25. Dosed up with Sudafed and headed in for the run....didn't think I was feeling too bad but not 100% splits
4:01
3:58
4:06
4:12
4:01

Probably started a bit too far back; never really got going to be honest;didn't feel like there was anything there. Found the section along the canal into the headwind pretty tough as was pretty isolated at this point. Pretty disappointing all the way round......don't think anyone passed me though; if I can take some comfort from that....felt like an easy training run!Not the day I had planned.

Not sure on the K Club 10k this coming weekend; will make a call on that later in the week.

Wubble Wubble

Well done, I wouldn't be too disappointed with that time at all, especially in such wretched conditions.