"It's what you do next that counts"

Swashbuckler

Fuelcell Rebel or RC elite?

Wottle

https://www.boards.ie/discussion/comment/118904273#Comment_118904273

RC, not sure where I got rebel, either way I'm loving them, cheers

Wottle

April 9th (Saturday) - Bushy Parkrun, my daughter was having her Irish orals beside the park, so it just suited.

Wore my new coros pace 2 watch and thought I had it configured with stryd for reading distance.

Same pre race prep as last week with music, coffee and strides.

I went out fast, taking advantage of the alactic system and although I started to ease up after 20 secs, I found myself leading and my watch told me 3'05 km pace 😅 I eased up even more. It wasn't till 800m that I was overtaken, secretly glad as I don't really know the route.

Turns out my watch readings were way out and I could add at least 5 to 10 seconds to each kilometer but I didn't realise this till I was on the last K. I actually thought I was having a big performance and on for 18'30 as I held 2nd spot.

The route isn't the fastest, lots of turns and you run into a fair bit of traffic which leads to a lot of side stepping.

Finished in 19'05 and was a bit disappointed at first as effort levels felt high. I soon copped on and was actually quite satisfied. Lovely little parkrun.

Met my daughter on the walk back to the car and she seemed very happy with how her oral went.

April 10th (Sunday) 10 miles up to Bohernabreena reservoir and back. Trying to calibrate my watch and stryd, think I have it figured out now.

Body was tired after 13 days in a row. Rest day tomorrow. Have an entry for Streets of Kilkenny but seems a lot of effort for an evening race but on the other hand, seems a fast route.

Swashbuckler

https://www.boards.ie/discussion/comment/118904484#Comment_118904484

I have to laugh at myself...it didn't click with me for some reason...was wondering, when did I put a deal up for the RC elite coz if I saw a discount somewhere id be tempted myself...then I remembered.. Glad you're happy. Was about to ask you why use them for easy runs but thought better given I use my TC for mostly easy/long vanilla runs.

Wottle

https://www.boards.ie/discussion/comment/118906614#Comment_118906614

He was great to deal with. I find them too spongey for racing and have Vaporflies now anyway. But from a recovery/easy pov, all my feet want are the RC. I just couldn't justify 230 quid but 150, just about 😅

Swashbuckler

https://www.boards.ie/discussion/comment/118906638#Comment_118906638

That's my mentality with the TC. I wouldn't pay full whack knowing I'll only use them for mostly easy runs but 100 quid makes me feel less guilty..I've never actually tried the RC Elite. Funny how, for me at least, every shoe other than Vaporfly/Alphafly has essentially become a training shoe and any purchase needs to be justified in how will I use this in training?

Wottle

Week 15

April 11th (Mon) - Didn't rest, instead went for 5k on the Marlay Parkrun course to try calibrate my watch and stryd. Ran a 1k around the concert field after, again trying to improve accuracy.

April 12th (Tue) - A little over 9 miles with a 4 mile Tempo in the middle at 6'30 mile pace. Considered adding a 5th mile as it would be a PB for 5 miles but was pretty soaked and miserable.

April 13th (Wed) - 5 miles easyish, 8'14 pace for 73% average of MHR. Got out a little late and park was quite busy.

April 14th (Thu) - 5 miles easy, 8'11 pace for 71% of MHR. Really enjoyed this.

Not going to run Kilkenny this evening but I have booked an exciting alternative for May 8th in Barcelona, a flat 5k.

I was half thinking of it a few weeks back but it was becoming a bit too expensive. Roll on my birthday and my wife and kids have given me vouchers for Ryanair which covers the flights for a nice romantic/run weekend away for two.

Murph_D

https://www.boards.ie/discussion/comment/118906328#Comment_118906328

Very fast time on a course like Bushy!

Wottle

https://www.boards.ie/discussion/comment/118925629#Comment_118925629

I was talking with the RD after NC, he reckons Bushy about 20 secs slower than Marlay and I'm happy to go with that as I felt my effort was higher than Marlay's effort the previous week.

I actually think if you negotiate with the hill at the start of Marlay parkrun, its quite a fast course.

Wottle

April 15th (Fri) - Out nice and early for just over 5 miles with 5x12 second strides at the end.

April 16th (Sat) - After seeing some of the results from the Streets of Kilkenny, I was a little annoyed at myself for not making the effort to attend...So I wanted to make up for it with a strong performance at Marlay Parkrun.

The only problem, I was wrecked after a late night but felt lively and bouncy on the warmup strides.

Out fast to take advantage of the free energy before settling down. More watch issues, so I concentrated on hitting an average power number of 365 watts. Approximately 3'40 for the first km.

Just after and I'm running beside a guy who's breathing very very heavily. He asks me what time I think I'll run. I told him about 19. He responded with a "if I can stay with you, I'll PB". I didn't fancy his chances - 3'40 ish

Third km and we're still running beside each other and he's definitely helping to keep me honest, I feel like I'm actually racing. His breathing still sounds like he's sprinting all out - 3'41

We turn to go up through the forest and a group of three pass us, we can't go with but we're still working together. My own breathing is starting to labour as I try to keep my effort levels high and just before I exit the forest I get a shout from a couple of running buddies and suddenly I put a couple of meters on my new friend - 3'56 ish

I love the last km and I've more than a gut feeling I'm on for a PB. I can see one of the guys who overtook me in the forest and I go after him. Found out after he was one place behind me in Bushy the previous week.

With the last turn made, I didn't want to leave anything out there and found a little more to kick and passed him with about 50 meters to go.

18'37, absolutely delighted, the new singlet is on a roll. My new running partner held on impressively and in the end finished just 2 seconds behind me with a new PB.

April 17th (Sun) - 13.5 miles up to Bohernabreena reservoir and back. Loved this run, kept the heart rate in check throughout. Pace 8'33, AHR 71% of max

Wottle

Week 16

April 18th (Mon) - 4 miles easy with the group, 10 minute miling, exactly what my legs needed. AHR 61% of max.

April 19th (Tue) - A little over 8 miles with 8x1k at 350 watts (10k effort), which worked out at 3'50 per km. Recovery was 60 seconds standing. Really enjoyed this, felt strong throughout, and looking at the stats after, I was bang in the zone I was targeting.

April 20th (wed) - 5 easy/recovery miles at 8'44 pace, AHR 70%. Body was tired but thoroughly enjoyed it.

Heading to Portugal in the morning for a long weekend with a buddy, hope to get a track session and a decent long run in.

Wottle

April 21st (Thu) - early start to the day travelling. Got out for a short 2 mile shuffle to the beach, followed by a freezing dip in the sea and 2 miles back. Pace was in the 9 min miling bracket and HR was higher than normal. I've noticed now that I don't travel well and maybe some tiredness from Tuesday's session.

April 22nd (Fri) - 8 miles on the trails of Monte Gordo, both HR and pace improved. Pace 8'36, AHR 71%

April 23rd (sat) - hrv reading in the morning showed me I was finally recovered. A little over 12 miles with 5x1 mile at somewhere between 10 mile & half marathon race pace off a 1 mile jog recovery. It was on an undulating course so ran by power 330 to 335 watts.

6'37-6'42-6'42-6'25-6'30 (last rep was on trails). I finished up with 4x25 second strides. Really enjoyed this and its a confidence booster when I compare it to the same session on the same course at the start of the year, HR was also lower for the recent effort.

April 24th (sun) - rest day, wore the Vaporflies and they seemed tight from the get go. I wear lock laces, so not easy to adjust the tension. Bone on the top & midfoot was just a little sore, not worth the risk.

Good week in all.

Swashbuckler

I needed half a size up on the vaporfly....not needed on the alphafly.

Wottle

https://www.boards.ie/discussion/comment/118974381#Comment_118974381

Thanks but I think it was the sock choice, I wore thicker than usual and the lock laces are elasticated and kind of had their set position. I should have stopped during the run for a couple of minutes to fix but instead stopped for 5 secs to make a useless adjustment. They have 200 miles on them and previously no issue

Wottle

Week 17

Apr 25th (Mon) - 9 miles in total, ran the first 3 miles on my own up to Marlay, joined in with the group for 5 and then 1 directly home. Beautiful evening but with a cold bite on the forearms.

Apr 26th (Tue) - 7.7 miles with a group at lunchtime, easy running only.

Apr 27th (Wed) - Abandoned planned session. Woke at 6am, got into my gear but just wasn't feeling it, back into bed for an extra hour. Took my daily HRV reading and it told me to take it easy, so took a rest day.

Apr 28th (Thu) - 7.4 miles at lunchtime around Stephen's Green. Feeling 100% for the rest day.

Apr 29th (Fri) - 6.4 miles which included 5x12 second strides at the end. Plan was to hammer the Parkrun.

Apr 30th (Sat) - Ended up running it with my 16 ye old, she has a bit of a mental block around Marlay Parkrun, so we decided to tackle it together. She finished and was quite pleased with herself.

May 1st (Sun) - Considered driving up to Drogheda for a 10k but the weather put me off. So new idea was the Arc 10k the following day, so just 5 easy with a few pick-ups towards the end.

Wottle

Week 18

May 2nd (Mon) - Arc 10k and sub 40 attempt. I had a plan 3'55 km pace based off my most recent 18'37 Marlay Parkrun.

My only concern was the lapped course, I don't do too well when I have to pass the finish area several times, the opportunity for a me, a weak minded runner, to give up is magnified.

The 2.5k loop in the Phoenix Park, starting on Acres road is actually perfect, flat and I'd get to see my daughters on each loop and get a mention from the MC.

Km 1-3 (3'36/3'52'3'57)

Don't go out too fast! Couldn't help myself, maybe the influence of racing six 5ks over the last seven weeks but it felt easy and although I purposely tried to ease up, I just couldn't. Got my act together for the 2nd km but feared I'd run my race with a 5'58 opening mile. Pacing was ideal on 3rd km but I was working too hard.

Km 4-6 (3'57/4'05/4'01)

Getting great shouts of encouragement from my daughters. I actually can't believe they got out of bed at 7:15am to watch me race, their mother didn't :-) I went through 5k in about 19'30 and really wished I had signed up for that instead of 10k. A woman in a Mullingar singlet came beside me at about 6k and we ran together for a little while but it was obvious she was running better than me.

Km 7-10 (4'08/4’12/4'04/4'07 & 30secs)

She passed me at 7k and I couldn't go with or didn't want to. I'm still unsure if I mentally gave up or was I all out? A joke from the MC about my age, courtesy of a chat with Ultraman before the race :-) made me chuckle.

Nothing extra to offer on the last km, think I actually just ran flat. I also have a bit of a 10k hatred, my least favourite distance but really wanted to tick the sub 40 box.

Finished 6th in 40'33 (19'30/21'03) Course was lovely but definitely about 80 meters long but it's a charity run rather than a competitive race.

Very well organised by popup races and a super atmosphere, glad I ran it and probably needed a lesson in pacing for the longer stuff. Still a PB and the singlet is still on a winning streak.

AHR 92% of Max, Pace 6'32

Great to see thirstyworker doing his thing with a few of his athletes, think he had the winner of the 10k.

Swashbuckler

Great result and small adjustments to the pacing and you'd be surprised how easily you would dip under 40. Nice to get 6th place too. Well done.

Wottle

https://www.boards.ie/discussion/comment/119007686#Comment_119007686

Cheers and massive congrats to you, eagerly awaiting your race report.

Wottle

May 3rd (Tue) - Work run in town, legs wrecked, 6 miles.

May 4th (Wed) - Took a well needed rest day.

May 5th (Thu) - Back into town for a super enjoyable easy run with great company, 6.5 miles.

May 6th (Fri) - In Marlay with a group, about 5k super easy with a fair bit of walking.

May 7th (Sat) - Approximately 6 miles around el Prat de Llobregat. Legs not too bad but morning hrv reading was low. A few strides towards the end.

Back out in the afternoon for 2 more miles to collect my bib and take a spin on the track.

Wottle

May 8th (Sun) - Cursa Delta Prat 10k

Fast course with about 800 runners between the 5 & 10k and two loops. The weather was 18 to 20 and scattered clouds with a stronger breeze than hoped.

What's interesting about this race is that you can decide during whether you want to run the 5 or 10k.

A few weeks back the plan was the 5k and sub 18'30 but having missed sub 40 on Monday at the Arc 10k, I wanted to have another crack.

KM 1-5 (3'51, 3'53, 3'55, 3'59, 3'59)

That's according to the watch but looks like I went through 5k in 20'01 according to chip company. Felt ok, no signals of worry yet.

KM 6-10 (3'50, 4'01, 4'07, 4'08, 4'10 & 37 seconds)

I sped up to join the two runners in front of me as I feared getting isolated, this turned out to be my fastest k but probably what tipped me over the edge. The last 3k was back into a head wind, slight but noticeable. I had been passed and the two I was running with were getting away.

The last 300m is in the stadium and the final 200m on the tartan, I just went for it, found another gear and passed the above 3.

The course may have been long, who knows, my watch read 6.34 miles but either way sub 40 was not happening today, 40'37 it is.

I feel I've been running on fumes the last little while and getting busier in work too. All the racing has been fun and all off the back of a marathon plan that finished in February. So time to step back, assess and make a new plan.

Wottle

Week 19 - May 9th to 15th

43 miles for the week over 6 days. One session, 3x6 mins at 10 mile race pace off 2 minutes. Was hoping for 5 efforts but just felt off and HR was only going one way.

Week 20 - May 16th to 22nd

50 miles for the week over 7 runs which included my new favourite session, 3x1k at a few secs faster than 5k pace off 60 secs. Splits came in at 3'39, 3'33, 3'29.

Popintree Parkrun on the Saturday, wanted to get an idea of where I'm at. Feel I'm not as fit as 5 weeks ago. Work has been mental and physically demanding but that'll ease up soon as schools finish up.

My daughters were competing in the Leinster schools champs and it was an early start for the eldest, which worked in my favour.

I was worried about the route, Strava & @ReeReeG helped with some of the concern. Tried to get out fast but felt clunky, still found myself leading. Got by the first Marshall and could see a left turn or straight on option. I slowed a little and asked the guy behind me, he signalled left. Soon after there was another concern left, straight or right. The guy behind again shouted at me "straight through". Very decent of him.

After that it was handy enough, repeat the big loop and then one shorter loop. My heart rate strap unclipped at 3k so I had to hold it, didn't bother me too much and took it as a positive (feeling slimmer).

It's also at 3k that you run into the back of other parkrunners and the paths are a bit narrow. Also had a game of chicken with a toddler, I won.

There was a strong head breeze at the start of both big laps and there was a sense of time trialing about my effort.

Having slowed a little on km 3 & 4, I rallied again in the 5th and it was only here that I actually started to feel good and realised I had more left. Although still fell in a heap on the line.

Great bunch of volunteers, super route, I'd certainly do it again and delighted with 1st place, can't see it ever happening again, at least not in Marlay.

Finish time 18'42 - rough splits 3'42, 3'46, 3'54, 3'57, 3'22 (lots of turns and tree cover, no way GPS is accurate)

10 mile long run up to Bohernabreena reservoir and back, crew of 10 for this and the time just flew by.

Murph_D

Nice result in Ballymun - that breeze at Poppintree can be a challenge alright. Great time, well done.

Wottle

I'd gotten a little lazy in keeping the log up to date. I guess I'm a little unsure why I have a log given there's Strava but hopefully with the upcoming Autumn marathons, there maybe a little more banter?

Seeing Krusty back posting is super and looking forward to following his build up.

I've also signed up for the Mullingar 10 Miler and the Ratoath Half in preparation for Amsterdam.

May 23rd to 29th was 54 miles and included a new Parkrun PB of 18'35 at Marlay.

May 30th to June 5th was 24 miles, had an infection around the jaw bone that was quite painful. Started to feel better on the Friday but thought it best to skip the Bohermeen 5k. I did however attempt Marlay Parkrun on the Saturday and ran 19'16, not bad and confirmed I had made the right decision the previous day.

June 6th to 12th was 59 miles and included some testing with Emmett Dunleavy which was very insightful and I've now got pretty accurate training paces to work off and apparently I've a good ability to store glycogen and have a VLamax of 0.3 which seems to be beneficial for marathon running, can't say I fully understand that yet.

I also took down a 13 year old PB at the Irish Runner 5 Miler on what was a fair route with fair conditions. Finished in 31'10, previous PB was 33'07 from Raheny back in 2009.

June 13th to 19th was 66 miles which included aligning my stryd power pod and HR with new paces.

I also went exploring on my long run and got a little lost which tacked on an extra couple of miles, just shy of 18 in total.

jlang

Raheny in 2009 must have been a good day. Just looked back and I think that's still my 5 Mile PB as well - so it's lasting even longer than yours.

My log does have a couple of faster times since but they're so good that I'd have a strong suspicion the courses must have been short - but that would never happen at Raheny, right :)

Wottle

https://www.boards.ie/discussion/comment/119236210#Comment_119236210

Nice bit of momentum appearing on Strava, are you targeting DCM?

Wottle

June 20th to 26th was 54 miles and included a decent session on the Wednesday, 10 miles with 7x3 mins at AT off a 1 minute jog recovery. Really enjoyed it but a little too quick after getting clarification.

Sunday was a 20 miler on the same route I used for Seville prep, so good to compare progress. Felt strong throughout despite the constant wind. I used the Reebok floatride X and they're just amazing.

Now 16 weeks to Amsterdam.

jlang

https://www.boards.ie/discussion/comment/119256831#Comment_119256831

I'm still entered in the marathon since way back but not sure I'll be up to running it. I'd love to but I've been dealing with a stubborn Insertional Achilles Tendon issue (since last summer).

I think I was doing too much "just slow" running for too long and didn't notice the problem building. Then, assuming I was up to it, I overdid it with some harder hill running when I hadn't really run down a proper hill or any race-level effort since before the lockdowns. Tried managing my way through it in the autumn but was probably making it worse. (Often in pain after only a few minutes of easy running, hobbling for the rest of the day - and then thinking I was taking it easy by only aiming for a "recovery" 5k the next day, and repeat). I eventually sought physio diagnosis/help when I realised that wasn't going to end well.

I was pretty down about it all earlier this year after the physio told me I was mostly fixed but I still couldn't run properly or pain-free. Cut right back again and very slowly increasing the load is going better this time - normally three runs per week with a little faster running most of those days (some strides and easy intervals (that probably look harder on Strava :) ) , etc) and then usually one or two days off. All through I've been filling in some of the missing easy load/time with varying amounts of cycling, walking and "exercises" so apart from the running I think I'm probably not far off usual fitness.

Not even sure if I'll ever be a "most days" runner again but I'm cautiously toying with occasional 10 milers, running consecutive days, couple of parkruns, forgetting the heel insert, etc. So far so good. I've skipped the IMRA season so far to not aggravate the ankle and really missing it. Getting back to that and some proper long runs are the medium term goals. If I do end up doing DCM this year, it'll only be if I think it won't be counter-productive and not just to keep the streak going.

Anyway, it's your log, not mine. And you're flying these days!

Wottle

That's a long time to be dealing with achilles issues. Have you explored different footwear. Not comparing like with like but I'd a lot of calf issues, started running in 8mm shoes and running less in my hoka 5mm.

Could have just been a happy coincidence but it might help reduce the load on the Achilles?

Wottle

On Monday I brought my 16 year old for a run up around Bohernabreena reservoir, she loved it. I felt great throughout, which surprised me after the previous day's long run.

I woke Tuesday feeling very achy in my legs and lower back and a bit of a sore throat. Took a COVID test, negative, so went on my work run. It was an unenjoyable slog.

Later that evening my 12 year old took a test, positive, so I took another, also positive.

Been feeling a bit miserable and sorry for myself.

Wednesday and Thursday were rest days and can't imagine I'll be running tomorrow either.

Its been a good month though with 209 miles covered and a PB.

jlang

https://www.boards.ie/discussion/comment/119270577#Comment_119270577

Thanks. There'll definitely be more experimentation in all directions (including shoe choice) but as I say, things are going well now.