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Run for your life!!!!
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Monday 16th September - OFF
Tuesday 17th September.
Planned: 60 mins easy.
Actual: 45 mins easy-ish. 5.16m @ 8:59
Ran these few miles while my son was training with Lucan Harriers. Their session was only 45 mins long so I knew I would'nt quite get the hour in. For some reason the GPS on the watch didn't kick in properly and the splits were coming in at around 8:58/9:00 which was a long way off what I was actually doing. The last mile was run alongside Mark Ryan (2nd in Ratoath) whose son also trains with LH. He was doing a couple of cool down laps after hard session so I joined in and had an interesting chat with him. Knew I was running at least a minute quicker than I should have just to keep up with him!!
Wednesday 18th September.
Planned: 50 mins tempo
Actual: 60 mins easy/very easy - 6.23m @9:47
Early start for this one, out into the darkness with not even a hint of daylight making itself known. With the trip to Bristol planned the following day, I decided it would be best to switch the 50 tempo run to the Thursday and make some minor tweaks to the rest of the week. Took this one very easy, starting off with a couple of 10 min miles and finishing off with some very slightly less easy miles but still easy enough.
Thursday 19th September. 50 mins Tempo. 4.16m @ 9:22
Had time to drop the kids off to school and get this run out of the way before heading to the airport to meet the lads.
It was a beautiful day and I made my way over to Griffeen. Decided beforehand that my target pace for this would be in and around 7:20/7:30. Started off with a 2 mile warm up before starting the session. Once I'd got going, the first mile came in at 7:20 on the nose so decided to see how the next few miles worked out at that pace. The warm temperatures probably increased the effort levels during this session and by the end, I was pretty well spent but throughly enjoyed it. Just about enough time for a cool-down, back home, changed and off to the airport.
Landed in Bristol later that afternoon and the tone was set early on as the hunt for some decent pubs was well underway. :cool:
Friday 20th September. 50 mins Tempo. 4.16m @ 9:22
Afternoon pints were the order of the day again but after a few hours I decided to knock it on the head as I was dead set on doing my run the following morning. The rest of the crew staggered back to the hotel at 3am..........:rolleyes:
Saturday 21st September. 5 miles easy / Bristol Parkrun @ Ashton Court - 8.13m @ 8:41
Couldn't decide which of the two Bristol Parkrun locations to go with so as they were both equidistant from the hotel, I decided to let the coin decide. Ashton Court it was. It was another glorious day and ran the 3 miles to where it was taking place. As I arrived, the Parkrun marshals were just starting to set up all the usual gear. The park itself was a huge expanse of fields with some gorgeous scenery and once I made a note of the start line, I checked the time and with another 20 mins to spare, I carried on at the easy pace for another couple of miles. The path very suddenly became a very steep incline for about half a mile and I thought to myself "I hope this isn't the actual route"......Made it to near where the incline looked as if it was about to level out and turned back down the hill to the start line. There was a pretty hefty turnout for this, easily 300-400 and after the run director ran through the usual spiel, I made my way up reasonably close to the front but wasn't too bothered as I knew I'd be taking this easy--ish.
Lots of polite shouts of "thank you marshall!!" from runners as we passed each of the marshalls and as I looked ahead, I could see that we were headed right in the direction of the path I had climbed only 15 mins before. The ascent up the hill continued as the surface turned to a stone/gravel track towards the summit. Now pushing hard, as we approached the half way point, I was met by the leading pack on their way back down, looking like they knew exactly what they were doing. "This is nuts!!" I thought to myself as I did a 180 at the halfway point.
It was literally all downhill from here and everyone in front of me (dozens of runners at this point) were going hell for leather, while hundreds were still making their way up the hill. There was only one thing for it........Released the handbrake and was freewheeling down on the stony surface running faster than was probably good for me (thinking once again: "this is nuts!!"). Have to say, I was thoroughly enjoying it by now and with a quick glance of the watch, my pace was 5:35......holy crap, am I going to get a sub-20 here?? (I obviously knew I wouldn't, considering my opening mile but I had a chuckle to myself all the same) was passing out a good few others on the way down and eventually the path levelled out with about 400 metres to the finish. No point slowing up now so put the foot down again, running at a pace of about 6:00 miles/min as I crossed over the line. Bonkers.
Made my way up to collect my finishers token and saw that I had finished in 91st place. Wait a sec, is this token upside-down?? Nope, definitely 91st. Time was 22:56. Oh, and there was a total of 630 participants!!!
Without doubt, the most insane Parkrun I have ever done. If you ever find yourself in Bristol, please, please try this for yourself!!!
Had a cool-down jog back into the city for a well-deserved pancake breakfast with some of the gang (the ones who were actually still alive).
Sunday 22nd September. 2hrs, 30 mins easy run. 16.16m @ 9:34
The weekend's travelling left me a bit jaded so it was a super early night on Saturday, knowing I'd be doing my longest run of the year to date the following day.Out the door at 5:45am into some light rain but nothing to write home about. Hadn't actually decided on a route until about 20 mins in and was happy enough with the plan once I had it figured out in my head. After about 4 miles, the heavens opened and within minutes, I was soaked to the skin. No let-up with the downpour for another 10/15 mins and it eventually eased off into a light drizzle once again. Pace-wise, it was all done between a starting-off pace of 9:50-9:25 (latter miles) and I was pretty comfortable throughout the whole run, even managed to up the pace for the last five minutes or so. I'll spare you all the specifics of what occupied my headspace during this run. Let's just say, my 26 x tables were really put to the test!!
So, a decent week's mileage overall and things are really starting to fall into place. There will be ZERO talk of race goal times for another few weeks at least.
Miles for the week - 48
Miles for the year - 12180 -
One thing I meant to mention in my log yesterday was the subject of progress. I wrote about this the week before when I compared the time for my three half marathons and how my times have gradually improved with each one.
After Ratoath, out of sheer curiosity, I entered my finish time into the pace calculator and it calculated paces that were identical to the paces that I am currently basing my training on (Dunboyne 5 mile).
Not really sure what this means, if anything but I just thought it was interesting.
*shrug*0 -
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One thing I meant to mention in my log yesterday was the subject of progress. I wrote about this the week before when I compared the time for my three half marathons and how my times have gradually improved with each one.
After Ratoath, out of sheer curiosity, I entered my finish time into the pace calculator and it calculated paces that were identical to the paces that I am currently basing my training on (Dunboyne 5 mile).
Not really sure what this means, if anything but I just thought it was interesting.
*shrug*
Are you aiming for this predictor time as your DCM goal K?0 -
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WARNING. YOU ARE ENTERING A NEGATIVITY-FREE ZONE
Monday 30th September - 30 mins easy. 3.41m @ 9:17
This was a day that I just happened to have my running gear with me in work. Decided on a whim to loosen up the legs for 30 minute jaunt around Dublin's docks.
Tuesday 1st October. 6.48m @ 9:32
Early run this morning. That's all really.
Wednesday 2nd October. 12 mile w/u, 2 x 30 mins tempo w/5 mins rec jog - 10.67m @7.52
Had planned to do this as a run-mute so worked out a route that would allow for the mileage. Headed down the quays for a couple of warm up miles as far a the entrance to the Zoo before starting in the first of the two reps. Straight up Chesterfield Ave, hung a left and down the Khyber, along Military Rd and out the Chapelizod Gate. Timed this one to perfection in that the 5 mins recovery was done along the climb up the old Lucan Road towards Palmerstown. As soon as a reached the top of the climb, it was time for the second of the two 30 minutes tempo runs with just under 4.5 miles to go to where I needed to be.
So many of the session days in the plan have left me feeling so positive about how my running is going and the closer we get to DCM, the more upbeat these sessions are making me feel. I was really happy with my pacing all the way through and at times perhaps ran a little faster than I should have but nothing to worry about.
Thursday 3rd October. 60 mins easy - 6.36m @ 9:26
Another lunch run around the city and took the opportunity to visit a few of the city's parks, starting with Stephen's Green, on to Merrion Square and finishing with the College Park in Trinity only to discover it was out of use.
Friday 4th October. OFF
Saturday 5th October. 3 hours long run - 20.02 @ 9:15
Had to swap Sunday's long run to today as my son had his Dublin Juniors XC outing in Phoenix Park on Sunday morning and would have meant me having to leave the house at a ridiculous hour, just to get back in time. Wanted to enjoy this long run so left the house at around 7:15am, just as daylight started to appear. It took me an age to decide on a route, I had originally planned on taking in part of the Grand Canal Greenway from Celbridge to Lucan but after the week's rainfall, I figured it wouldn't be the most pleasant of running surfaces.
Decided to head to Phoenix Park via Ballyfermot and I knew if I got my pacing right, my route would allow me around 5 miles of running within the Park itself before turning back for home. Dozens of runners out in the Park, all looking like they had only one thing on their minds.
Throughout the run, even though my pace gradually quickened in the second half, I was just focusing on keeping things ticking over, staying above 9 min miles. Wondered briefly afterwards if I should have included a few MP miles towards the end but decided against it. So happy to get this done, not because I wanted it out of the way but I really needed it for another confidence boost. Did the trick!
Sunday 6th October. 60 minutes @moderate pace - 7.59m @ 8:01
The day started off with a trip back to the Phoenix Park for the Junior XC League. My son was once again running in the Under 10's and we headed up to where the race was, just beyond the Magazine Fort. It was a beautiful sunny morning but quite windy and the terrain along the 700 metre route was a little challenging. We found out two days before, that my son had finished 19th out of 64 runners in his group at the first outing at Newbridge House in Donabate and so he already had points on the board. We're just so happy that he's taking part in these races and events that we steer clear of putting any pressure on him, so just told him to go out and enjoy himself, which he is clearly doing. Just like last time, there was a huge turnout for this event across all the age groups, so great to see. This time, he put in another impressive performance, finishing in around 28th place.
Another packed schedule for the rest of the day and had already resigned myself to the fact that today's run would be a late one.
Some more painting and decorating on the 'to-do' list during the afternoon as well which (as usual) takes much longer than anticipated.
Oh yes the run.....
according to the desired pace (moderate), I was to run at a pace of 8:15-8:25. Instead, I thought I'd go a little further by keeping the miles as close to 8:00mins as I could. Strangely, it felt as if the effort required in parts was greater than I thought it would be. Tired legs perhaps. Overall though, felt good.
On a side note, the birthday and 8th anniversary of the passing of my closest friend today too so lots of time for reflection and trips down memory lane with his family who I have become very close to over the years. Tears and smiles were the order of the day.
So, at almost 57 miles, my highest mileage of the plan so far and so begins the taper.
Have a visit to the physio planned for tomorrow, just as a precaution ahead of DCM. It feels as if things are finally falling into place and my confidence is growing by the week.
I'll leave it there before the waffle-ometer goes into overdrive. :rolleyes:
Miles for the week- 56.66
Miles for the year - 13180 -
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Monday 14th October -
30 mins easy. 3.13m @9:35
I knew, with my OH going away for the weekend, that this week's schedule would require some juggling so in place of Saturday's 40 min easy run, I thought I'd start off the week with this slightly shorter version.
Tuesday 15th October -
40 mins easy. 4.28m @ 9:23
Lunchtime run around either side of Dublin's docks.
Wednesday 16th October -
2 mile w/u, 4 x 10 mins tempo w/ 4 mins recovery. 8.87m@ 8:09
Again, the highlight of my week's running schedule. Used this session as a run-mute after work and although there was some tiredness in the legs, I was still looking forward to getting this done. The 2 mile warm up took me from O'Connell Bridge as far as the Islandbridge gate of the Phoenix Park before starting the first of the four 10 minute tempo runs. First one went grand, nothing too strenuous. After the first of the 4 min recovery jogs, I knew I would be faced with an uphill climb for the next tempo pace rep. Started off just as the incline kicked in but all the way up I was more than able to maintain the pace which I felt really good about, Perhaps a sign that all the core and strengthening exercises I've been doing are starting to pay off. By the end of this session, I was once again left feeling super-pumped and full of confidence ahead of next week.Finished with a 1 mile cool down.
Thursday 17th October -
50 mins easy - 5.31m @9.36
Late evening run around Lucan.
Friday 18th October. OFF
Saturday 19th October - OFF
New running shoes today. Exact same as previous pair so they hopefully won't need too much breaking in.
Sunday 20th October -
75 mins easy - 8.2m @ 9:09
The day started off out at Abbotstown where my son was running in the Under-10's Cross Country Juvenile even age Championship. Beautiful morning for it too and in a field of approx. 60-70 boys, he finished well inside the top 20 and the third of the eight Lucan Harriers boys to cross the finish line. So unbelievably proud of him. On the way home he asked: "Dad, can I get some running spikes?"
I think he's enjoying this running lark.
Late run around Lucan and a head full of calculations, permutations and combinations ahead of next weekend. Have pretty much settled on a pacing strategy that I'm happy with, I just hope I have the right balance of confidence and self-belief on the day to pull it off.
Mile for the week - 29.7
Miles for the year - 13830 -
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