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Leader Of The (Mid) Pack
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Thu 21/9 - 6.4 miles@8:08/mi
This was supposed to be an easy pace run. Not sure what took me, but I never felt under any pressure in the opening sub-PMP miles, roughly from the house to White's Gate, around to Castleknock Gate (after dodging a motorcade whizzing towards Farmleigh) and up the Castleknock Road to Myo's. Splits for the first 4 miles were: 7:53, 7:39, 7:42, 7:53.
Subsequently, aided by a long stop at Myo's while waiting for traffic to pass, I dialled it down several notches on the way towards and then through Laurel Lodge and Carpenterstown. 8:24/9:04/8:43 (for the bit at the end). At least I was able to recognise that I might have been going a bit too fast :pac:
In two minds about this one overall. On one hand, it seemed to show that I'd recovered well from the stinker of a session the previous evening. But would it have a significant impact on Saturday's effort?
Fri 22/9 - Rest
No running as such. However, I finally purchased my DCM 2017 runners, assisted by one of my very helpful clubmates. Great bounce off them, looking forward to getting them up to speed.
Sat 23/9 - Dublin Race Series HM, Newbridge House, Donabate
Pre Race
So many ways to tackle this one. All I really knew is that I wouldn't be racing it. Up at 6 for brekky and general relaxation, before hitting the road just after 7. Even at this stage, I was worried about traffic. Little did I know how bad it would turn out! I got off the M1 about 7:25, and parked on the grass behind the playground shortly after 7:30. Even at this stage, long queues were building up. Not a hope of this starting at 9:30, says I.
Sure enough, 9:30 became 9:45 as I got a couple of photos with fellow Porterstown parkrunners, while I also bumped into one or two of my clubmates who actually made it out (AMK turned around and went back to a deserted Phoenix Park). I went out for what was supposed to be 2 warmup miles. On the way back from the eastern gate, some randomer informed me that the start had been put back again, to 10 o'clock. Seconds later I bumped into Singer, who confirmed this. After a bit of chat, I moseyed on back to the car and didn't bother with that second mile.
The start area was a mess. It seemed as if we were supposed to follow Wave 1 (sub 1:40) out. However, that changed and Wave 2 (and presumably Wave 3) were now heading out the far end of the field. I wished Younganne well on her pacing gig, before rejoining the 2:00 pacers. Marthastew had to run in the last few miles and leave Mr Stew with the car.
Miles 1-3 - Slow Down, You're Moving Too Fast
Given (a) my recent health issues, and (b) the fact I'd missed so many LSRs, I decided it would be stupid even to go with 1:50 at the start. Plus I would have missed out on the chat about Marathon du Médoc. A few ladies from Portmarnock AC were in the group; seemingly 17 of them went over to France this year and had a ball. One more for the list
A few hills to tackle, but I wasn't under any pressure at all, so I decided to act as unofficial second pacer for the opening stint (basically just geeing up the crowd and all that) Bit of craic anyway, they seemed like a nice group. Nice and steady as we reached the bottom of entered Lusk village
Miles 4-7 - A Question Of Lusk
The road narrowed a fair bit after the first water station in the village. Great support there actually. For a change I didn't stop to walk while drinking. I'll have to stay out of that bad habit for DCM. Very surprised to pass RedRunner walking back to the start, as we reached the top of the hill, not to mention disappointed for him. At this stage, it was time to leave Marthastew and her merry band, and see what I could do in the remaining 9 1/2 miles.
There was a steep hill after the 4 mile mark, and a longer steeper one at the 5 mile mark, with gangs of people at the top. Not quite Tour De France stuff, but I know this hill from driving to Skerries, and kept it steady all the way, no speeding past people. Left towards Man O'War, and I was still well in control, and passing people without being passed. I'd brought two gels with me, and took the first shortly before the 6 mile mark. I was expecting a water station soon after, but none appeared. On we go I suppose! Through 10k in 54:33. On the long and steep drag towards the end of this section, a lad in a Fingal 10k top appeared on my shoulder, and he would be my mark for the next while.Unthought Known wrote: »Well done J. Looking forward to reading about that shockingly good final 11k!
Miles 8-10 - I Can See For Miles
Great support as we turned left at the Man O'War pub and continued downhill.
Fingal was leading me through the crowds, while a lad in an An Post cycling top whizzed down the hill and was stronger than the average runner in this section. I caught and dropped An Post quickly enough, but Fingal was proving harder to shake off. It took several increases in tempo, including a big one on the superfast downhill towards the end of this road, before he fell off the back of me. I've since discovered that it was one of this year's Novices :pac:
There was a bit of a hill as we turned back on to the old Belfast road and past Murtagh's pub, the hose providing welcome relief. I have to say running on this road wasn't particularly enjoyable. Even though it was mainly downhill, and I was passing lots of runners without being pushed, I'm fairly familiar with this road anyway (student days fadó fadó) and there were loads of cheesed off drivers heading in the opposite direction.
Miles 11-13.1 - To The End
Somewhere around Mile 10, I saw an Italian guy looking strong as he surged through the field. Do I want to take this fella on or not? Ok, go on then! I caught up to him quickly enough, but then he passed me again almost straight away. Fair enough! Let's go
I should point out that apart from the early miles with the 2:00 pace group, I had no idea what pace I was actually running. I wasn't targeting anything really time wise, so doing it by feel seemed to work, picking it up every so often. Anyway, after a little hill at 11.5 miles, we turned off the Belfast road and back towards Newbridge House. We were still passing dozens of runners here. Unfortunately I never thought of positron's run index
My continental competitor was on the left hand side as we approached a mini convoy. I took the chance to slip across to the right and surge clear. And keep going. And keep going. Less than a mile. Right and into the forest. 800 metres to go. Crowds are getting bigger. More and more finishers walking by. Left into the grounds. 400. I thought the finish was closer than this! 13 miles. Right. Sprint past a Garda athlete, a Duleek runner (an old nemesis from last year actually
) and a girl, and there were still some more to catch, including a Waterstown Warrior right on the line. I haven't watched any videos yet, but I'd say I look a picture with the effort I put into my finish. My Italian friend found me afterwards and congratulated me on a strong run
Gun time: 2:00:23
10k: 54:33
Chip time: 1:44:45
Apparently it took me 50:12 to go from 10k to the finish. Now that's a big negative split, whatever way you want to dress it up. Maybe about 8 minutes? It helped as well that I'd a few people pushing me in the second half. It was definitely the right decision not to race today. I'm feeling a lot stronger now, and more confident about my chances on the big day.
Post Race
I got back to the car at 12:15. Home at 2:35. Mercifully, I'd a relatively short drive to D15 once we finally got out of Newbridge House. Back to Phoenix Park next year please!0 -
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Bravo young man!! Bungy Girl and I are very proud indeed, arriving at 7.30am for a race that was starting at 9.30am, most excellent!!!!!!!!!!!!! You can never, ever be too early for a race
Great report too and well done on a massive negative spit!0 -
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The Muppet wrote: »Great Report J congratulations.
Thanks T, it was fun once we belatedly got going!Brilliant stuff, congratulations. Great report too!
Thanks R, glad you enjoyed it. Sorry you couldn't make it yourself.Annie get your Run wrote: »Bravo young man!! Bungy Girl and I are very proud indeed, arriving at 7.30am for a race that was starting at 9.30am, most excellent!!!!!!!!!!!!! You can never, ever be too early for a race
Great report too and well done on a massive negative spit!
And there was me thinking I'm the only one here with OCD regarding being early for races That's definitely my biggest ever negative split. Usually it goes the other way with me! Glad you enjoyed the read Well done holding back, sounds like enjoyable race.
Not easy when you've been used to running much faster. We'd only gone about a mile and a half and I was getting itchy feet. Discipline is going to be so important for DCM.Enjoyable report and glad you had a good run! I was watching the big screen when you were finishing, the camera decided to follow you! For a few seconds you were a giant finishing a half-marathon
Nice one, I'd no idea I was on a big screen! Fair play to whoever was looking after that, they picked a good lad to follow at the finish. BOOM!Big screen? At least something was working today! Nice workout, J.
Cheers D, enjoyed it, pleasantly surprised by the time I got.hot buttered scones wrote: »A nice run there, should help with your DCM prep.
I've that song stuck in my head all day now.
Thanks M, yeah I like to throw in the odd musical or literary allusion every now and then DM's excellent compilation album "The Singles 86-98" is playing in the background here
To finish off the week....
Sun 24/9 - 5 miles @8:15/mi
I got to Castleknock Gate for 8 AM, shod in my shiny new runners. No sign of any clubmates as I did my stretches, so off I went on a solo run. Down Chesterfield to the Gough roundabout (near the zoo), right onto Wellington Road and then up the Khyber, where I felt the after effects of last night's dinner and drinks, followed by more drinks. Even so, I was in pretty good shape for the last drag back up from the Áras to Castleknock Gate. The runners felt great, especially after weeks and months running around in old/worn out ones. Back at base, I had a chat with the 8:45 group before I headed home happy with my morning's work.
Splits: 8:11/8:01/8:10/8:39/8:14
Back in the game. Not long to go now.0 -
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scotindublin wrote: »Good confidence booster yestersay; keep up the positivity good couple of weeks and you are there.
Thanks C, up and down and all around of late :pac:hillsiderunner wrote: »Well done WW on the half-marathon, progression is such a nice way to run a race. Looking positive for DCM!
Thanks a mill HSR! It's only the second time I've run a race in this manner, and there were a lot more people to pass in this one, so yeah lots of fun to be hadWell done on the Super run yesterday and a very enjoyable report. Thanks for the well wishes and apologies I didn't get to chat, I was having an issue with the balloon and your were gone before I knew it.
Cheers A, sorry I couldn't hang around too long ! Your next pacing gig will only be easier. Funnily enough, Marthastew was talking me up for a similar job as we were running. She's way too nice :pac:honoured to be mentioned in our esteemed leaders training log:P
Fair play, well worthy of such honourable mention Like I said across the way, starting in the right place next time out will have you in far better shape for a more consistently paced run - and hence, a much better time.Poor Novice.
A great run. Well done.
Thanks so much! It wasn't done to show anyone who was boss :pac:
As a general aside before I go on, the second gel went down the hatch after 9 miles. More practice needed as regards opening them on the run
Immortality Beckons! Week 12 of 16
Two days on from the HM, I feel much happier with my performance in that race than my efforts in the R'N'R. That might sound a bit mad to some of you, given my time in the latter was almost seven minutes quicker.
However, getting Saturday's race done in a much better than anticipated time, with loads left in the tank at the end, gave me far more confidence - not to mention I was able to make my way out unaided, and pretty much pain free, considering I'd just run a half marathon.
On we go then!
Mon 25/9 - 7.9 miles @ 9:24/mi
The above stat on its own could hardly be more misleading. Apart from the fact that I stopped to chat to friends on the way out and on the way back, without stopping the clock, there was so much more going on!
I'd pretty much neglected the speed sessions from the Asics plan of late. With college tomorrow, I was in two minds about trying this week's tonight. It was a pretty horrific looking 15 x 400m (at 10k pace) with 200m rec. In other words, like nothing I'd done with the club before, never mind on my own. However, with no signs of DOMS, I decided I'd give it a go, but be prepared to pull the plug if it wasn't working out.
Off I went to the grass track at Porterstown. No other clubmates around, although there was a mother and her three kids sitting near the start/finish. Every so often one of the kids would run around ahead of me, being egged on by the mother and/or siblings. Very annoying, although I resisted the temptation to say anything.
First few were easy enough, but by the time I got to 5 or 6, the wind seemed to be picking up, and was in my face in the second half of the even numbered ones. I tried to keep the effort consistent, instead of just tearing off and hoping for the best. Recoveries were deliberately done at a very slow pace. I didn't look at the clock at all, just did it by feel.
With 10 or 11 gone, the legs were sore and the head was going a bit, and I had thoughts of stopping at 12, "sure nobody expects you to do 15 anyway". But then I turned it around in my head, and instead of 12 done, it became 3 to go - and with that, I was going to finish it out! Last one I decided to pick it up as best I could, and although I was gasping at the end, I felt brilliant after getting through such a tough looking session. No stopping for water or anything like that, staying constantly on the move. My legs are feeling it now!
Tuesday will be a rest day. Wednesday might be. The other big thing this week is the need to nail the LSR. Plan says 22 miles, with 20 next week. I'll try 20 at the weekend, and if that goes well, I'll see how I feel about trying 22 on Sunday week. Bring it on 0 -
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Did you just kick the child then rather than saying anything? That is very annoying.
A real turn in positivity after Saturday which is great to read.
Still not over 15*400 and only 200m recovery, brilliant going. No, didn't kick the kids either, but the mother got a few glares as I was passing. I had the shades on, so she probably didn't realise....
Funny watching it back on that Relive clip....round and round and round and round....hot buttered scones wrote: »Great session there, and a good confidence booster. I don't think its one I'd look forward to doing! Nice to see things back on track.
Thanks, I'm glad going for it paid off this time. The 400s look fairly consistent as well, so I'm very happy with my first strong session in a number of weeks.A great day out in Donabate. Super smooth run.
Thanks Denis, and congrats on your PB! Saturday couldn't really have gone much better (the race itself, that is) but as you and I both know, it's rare that the sailing is so peaceful throughout :pac:0 -
Tue 26/9 - Rest
Work today and college tonight.
Wed 27/9 - Rest
Following a HM (not raced, but even so!) and a load of 400s, I decided another day's rest would be better for my body than the club session.
Thu 28/9 - 10.3 miles @8:47/mi
Swapping in the "10M easy" on the Asics plan. I was late enough getting down to the Phoenix Park, for a slightly amended run around the old Irish Runner 5 Mile route. The early miles were a bit quick, although having said that, I felt comfortable enough throughout, and consciously eased back in the latter miles.
That said, the fact that the Military Hill, Upper Glen Road and White's Road climbs were all in the second half also influenced matters. It got quite dark towards the end, so much so that I could barely see some of the deer, even though they were very close on the Upper Glen and Ordnance Survey Roads.
Splits: 8:48/8:21/8:29/8:42/8:27/8:57/9:03/9:02/8:57/8:53/9:07 (.3 part)
Fri 29/9 - Rest
Sat 30/9 - Corkagh parkrun
I decided it would be better to leave the LSR till tomorrow. With this in mind, parkrun tourism came back on the agenda for the first time in a while. I'd read Murph_D's favourable report on the inaugural Corkagh parkrun, and since it's a park I like anyway (having been there for the IKA Run For A Life) it was time for me to give it a go.
I arrived at 9:10 to a car park with lots of room, and lots more enthusiastic parkrunners, including a massive contingent of Waterstown Warriors. I picked a spot in the middle, and after a bit of early congestion I started picking people off. Not going all out, or anywhere close to it, but hard enough to let the body know it was running a 5k as opposed to an LSR :pac:
It's two laps, but very different ones, as you cover one side of the park in the first lap, go through the start/finish, and then cover the other side in the second lap, finishing along the straight you go out at the start. On the second lap, I was following a lad in a Race Series HM top, and in the last 500 he was well within range if I wanted to try step it up a bit more. Thankfully common sense won the day this time, and I trundled along behind, having resisted the temptation to have a shot at him. Keep the main thing the main thing, this isn't even the main thing this week
22:16 chip time was one I was happy with. 20th out of 235 overall, 3rd M40.
A friendly and well organised event, and one which I'll return to. I skipped the Happy Pear this time, as I had to get back to base fairly sharpish afterwards.
September Review
This month couldn't have been much more mixed, unless I got injured and had to abandon DCM. Thankfully I'm still in contention, although the pendulum has been going crazy almost from the beginning.
Starting the month with a superb LSR, despite having missed the previous two, I then got sick on holiday, and ended up missing two more LSRs as a result. Unbelievably frustrating, especially being unable to give the holiday 20 miler a crack. A sensible (by my standards!) progression run in the Race Series HM has, in my opinion, kept me in touch.
This month: 1 race, 2 parkruns
This year: 20 races, 14 parkruns, 1 other
However, as September turns to October, the next real test will be tomorrow; my first 20 mile LSR of the year, with just four weeks remaining to the big day. Any more slipups, and I may have to work out some more realistic expectations in relation to DCM. Thanks for reading! J.0 -
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Sun 1/10 - 20.7 miles@8:24/mi - Keep The Dream Alive
I haven't been so nervous about a training run in a long, long time. Up at 6:30 for coffee, toast and a banana, before my wife dropped me to Castleknock Gate for an 8 AM or so start. The plan was to run from there along the DCM course to the finish at Merrion Square. It's exactly a year to the day since I ran this identical LSR, most of it in pouring rain, so I had a fair idea of what I needed to do, and at least it was dry this time.
Off I went, armed with a water bottle and four High5 gels, up the drag towards Myo's and then left up to the highest point of the course not long before the Castleknock College crossroads. No problems here, although I did have to turn back and rescue a gel which slipped out of the belt as I went down the hill past Mount Sackville. Going down the hill to Chapelizod Gate, I bumped into scotindublin on his run - thanks for the encouragement C!
Looking back at my splits, this mile and the one before were both sub-PMP! Wasn't this supposed to be an LSR? Even the hill up to Ballyfermot didn't impact the splits significantly.
Only when my ITB started giving out signals in Inchicore and through Kilmainham, did I make a deliberate decision to ease off the gas. Thankfully, that niggle eased off under slower paced conditions, and although the next two miles were my slowest, I was a lot happier about what I was doing.
I'd somehow lost two gels along the way, so I was glad to clear Walkinstown roundabout and start heading downhill for the first time in a while. It's about 10 miles from KCR to the finish, so I took the opportunity to get my first gel on board, very quickly washed down with water. I sipped from the water bottle early and often, roughly every mile or so - this seemed to help a lot. The next few miles through Terenure and Rathgar and across to Milltown, were fairly straightforward, although the hill up towards the 20 mile mark was a decent test. I was wary of Clonskeagh, as the up and down nature of the terrain had more or less finished me off last year. No such problems today, and I kept it steady on the Heartbreak Hill at the end of Roebuck Road. Control the breathing. Short strides. Work the arms. I laughed when I saw that little ramp at the top of the road; brought back a memory or two
Once I started heading down the hill on Fosters Avenue, I was certain I was going to finish this one out. I even caught and passed a few runners on the way around; it seems like a very popular route at this time of year :pac: Of course, some people passed me as well; I'm far from invincible on this (or any) route
Even with all the hills gone, the last mile felt like a struggle. Apart from it being the furthest I've run this year, I had to stop several times at traffic lights, which really hurt me; I'd have been much comfortable had I been able to run continuously, as opposed to having to stop and start all the time. Anyway, I got to (roughly) the DCM finish, and sat down for a couple of minutes to rest and recover. Bit weak initially, but once I got some drinks and jellies on board, that sorted me out.
I'm feeling a mixture of joy and relief that I was able to knock this one out. I've still got another one planned however. I'm in college all day Saturday as well as next Sunday morning, so the last 20 miler will consist of various Phoenix Park loops. I'm far more confident about it now though
Splits: 8:22/7:52/7:55/8:05/8:05/8:06/8:45/8:46/8:25/8:31/8:36/8:27/8:37/8:25/8:38/8:37/8:20/8:31/8:22/8:45/8:25 (0.7 miles)0 -
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I don't know the plan, but usually there's a logic and if you leave out or substitute the speed, maybe the following session won't give you the exact stimulus it should? But you know what you're doing at this stage.
:pac: If only! :pac: Either way there's not long to go.
The plan itself is attached below. I had a link to it back in July when I started on it, but that seems to have disappeared.
So there's 800s, 400s and the piece de resistance of 200s in the final week. College being on Tuesdays skews things a bit - for example I don't think it would be wise for me to try 800s on Monday, the day after a 20 mile LSR. I don't have a lecture in the week of DCM though, so maybe I'll finally get to take on the 200s. Ideally, I'd be able to do the club stuff and the Asics speed session every week. It's actually not that heavy on mileage.0 -
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Wubble Wubble wrote: »Phoenix Park being full of Sunday strollers didn't help my mood. Especially the ones, usually on their phones, who pretend not to see or hear you approaching, and make no effort to get out of the way. Why should I always be the one to change position? So tempted to accidentally on purpose bump into one of them. "Oh sorry I wasn't looking where I was going" :mad:
Ha, let me save you the trouble, all you get is a confused look of 'why did you bump into me, I'm the only person in the world dontchaknow' and a bruised shoulder grrrrrrrrrrrrrrrrrrrrrr 0 -
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Immortality Beckons! Week 14 of 16
At last, taper time is under way! In spite of all the runs I've missed, I've still got a chance of hitting the target. Getting the two LSRs back to back was a big thing for me. In fact, back to back 40+ mile weeks for the first time ever. I won't be making it three in a row however, the time for heroics between now and the 29th has passed
Mon 9/10 - 2.9 miles @ 9:02/mi
Easy recovery run around the Porterstown tarmac.0
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