Time To Hurt Again

Evan Scully

I suppose I'll have a crack at this training log lark. I have about 15 years of training diaries on paper.
I usually just keep track with what i do on Strava and a PDF I've made since 2017 for my marathon build up.

Anyway, Im just back from a really bad achilles injury. (Dont run a marathon with an achilles injury!!!).

I haven't wanted to hurt in training for years. To improve, you need to hurt. Obviously not all the time, but sessions are supposed to hurt.
Its been about 8 years since I stopped training to race competitively. I just didnt want to do it anymore. I still trained but just couldnt be arsed to want to feel pain!
Since my European Record for the marathon as fastest person with Cystic Fibrosis was broken during the summer, it annoyed me. It made me want to train hard again. I've only ran 2 marathons and neither of them have gone right. First marathon I ran out of salt (CF problem) and second one I went into it with an achilles injury (and dosed up on Difene).

So with my injuries behind me, i can now think about training properly again. I did my first track session and XC session in years. I even put a pair of spikes on!
The session was all on grass and on hills.

2 mile warm up.
1 mile (5.27)
5min jog rest
5x400 (all under 80s uphill) with 75s rest
5x200 (avg 37) with jog back down the hill recovery.
1 mile warm down.

I surprised myself with the times as 2 weeks ago I tried the same session on a track and ran similar times and got sick twice after it. hahaha.

So this week, I will be hitting 40 miles with 3 decent efforts.
Monday - S&C
Tuesday - The session i posted above
Wed - Easy 7.5 mile run (60mins)
Thurs - 8 mile progression
Fri - 4 mile
Sat - I will be pacing a few people I coach in the Ratoath Half Marathon for around 92/93mins. The aim is to run 7:00 all the way. So this will be counted as a decent effort.

I ran 35 miles last week. 40 this week. Maybe 45 next week depending on how I feel. I always say "let the schedule follow you not you follow the schedule.".

I'm not sure how these logs work. Daily updates a few times a week, or weekly updates???? I suppose i will do it as much as I can.

Hope everyones training is going well for whatever the goal is!

Evan

AuldManKing

Great to see a person of your caliber starting a log here.
Hopefully see you contribute to other aspects as well.

skyblue46

AuldManKing wrote: »

Great to see a person of your caliber starting a log here.
Hopefully see you contribute to other aspects as well.

+1 to this. There are loads of threads and training logs here which would welcome your input. I hope you can get something from it too. Best of luck in reclaiming your record!

Evan Scully

Thanks for the positive response! Wasn't expecting any response! haha!

Todays progression run was better then expected. I wasnt sure how hard to go today with the pacing on Saturday but a club mate said he would drop to 6.30s a mile. We ran the last 4 miles were under 7min pace.
Mile 1 - 8.26,
Mile 2 - 7.52
Mile 3 - 7.44
mile 4 - 7.36
mil3 5 -6.59
Mile 6 - 6.51,
Mile 7 - 6.33
Mile 8 - 6.29
(400m jog at 8.28 as a very short warm down)

It was actually more comfortable running the faster pace stuff which is a good sign. I felt good throughout the whole run. The huge moon, great sunset and great company helped.

Tomorrow is an easy 4. My easy runs are very easy. Like closer to 9min pace. I found that Europeans dont run easy enough on their easy days in comparison to the Africans. It wasnt unfamiliar to see Kipchoge run at 9-10 min miles. But then watch him go fast and its sickeningly fast. Easy is easy. Hard is hard!

Anyway, I will update after the Ratoath Half and let you know if my lads and lassies have ran PBs or not!!

Bluesquare

Welcome -looking forward to following your journey . Enjoy Ratoath

Kellygirl

Ditto. Looking forward to following you. Welcome to Boards.

Damo 2k9

Definitely one to follow, looking forward to it.

I'll start with the questions so!
Did you stop 'wanting to hurt' because you had done it for so long, and as a result the enjoyment stopped? Or was it because it was a more of a thing you had to do, instead of a thing you wanted to do? Again, and as a result the enjoyment was taken out of it?

Evan Scully

A bit of both. I was running competitively for around 15 years at that stage. When I was racing, my mind wasnt on the race. It was anywhere else but. Mainly at home drinking tea! Even if I ran a fast time or won a race I still wasnt happy with it because I was too hard on myself.
Around the same time, i had a few seizures while out on a run (The day after winning the Movember 10k and then again on Christmas day). So I just didnt see the point in the slog day in day out.
After returning back to running everyday in 2017, I had different views. It was more about doing it for myself rather then thinking I had to do it for anyone else. I took it race by race and just tried to beat the time from my last race. The competitive nature never leaves!!!

Swashbuckler

Welcome aboard Evan. Cue an influx of Strava requests in your notifications (myself included) .

Evan Scully

Done! The week capped off with 40 miles this week with 3 decent efforts. Its not about how many miles you run, but the quality of those miles.

Today was the Ratoath 1/2 Marathon. I was pacing a few people I coach. They all PB'd and one ran a 10min PB. From 1.39 to 1.29! Savage running.
I was pacing to run 7min mile average and if you felt good at half way then kick on.
I ran exactly 7.00 for 13.1 miles. I realised im a metronome!!!

The course is good. Apart from around mile 6-9. The straight road just keeps going and going. I didnt mind running a lap of the Fairyhouse Racecourse at the end, but then again its different when you are pacing to racing. I can see why you'd get put off psychologically.

The only negative thing I'd say about the race and any other race is paper cups. I actually rang a girl when we got to mile 5 and said could she meet me with a water bottle. You're nearly drowning when you drink from the paper cups.

This is the longest and fastest I have ran since April for the Milan Marathon. It felt comfortable. I was stressing for the last few weeks thinking could I maintain 7min mile for 13.1 miles. I obviously didnt tell that to the people who I was pacing! hahaha.
Im thinking I might run a XC race next weekend at Star Of The Sea. I haven't fully decided yet. We will see closer to the time.

Anyways, a week of logging! Thanks for all the support and hopefully you get something from it.

#BeatCF

Bluesquare

Well done on your pacing job ! It was nice out there today ! I didn’t mind mike 6-9 was it an incline . I disliked the racecourse bit as found the wind tricky .

Evan Scully

After last week, I’m in between two mindsets. Do a cross country race or do a session. My mind is saying do a long session but my heart is saying race. I think the reason to not do the race is because it’s going to hurt.
Basically I’m overthinking it. So with that, I’m not going to ease down too much for it. I’ve another cross country race early next month which is a bigger aim.

Here’s a rough plan for this week.

MON - 8 mile session (I’ve already done this. See below for full breakdown)
TUE - 5 mile easy

WED - rest (I’ve a load of wedding stuff to get done!)

THURS - 8 mile steady

FRI - 6 mile easy

SAT - 2 mile and strides

SUN - race
TOTAL - somewhere around 35-40miles.

Today’s 8 mile.
2 mile warm up. Around 8 min pace.
2 miles @ 6.10 pace
1 mile float recovery @ 7.30
2mile @ 5.50 pace
1 mile warm down. Just under 8min pace.

I’m surprised about the second 2 mile. My first 4 miles was uphill. The second 2 mile was lumpy. Up and down. So I’m surprised I was able to hit these times, especially after Saturdays pacing job! My legs are a bit tight. My groin feels weird which I never ever had a problem with.

I’m also concentrating on eating more. I dropped down to 56kg and I’m not sure how. I’m usually 55/56 on the start line of a marathon. With me not having done a marathon training block, I’m not exactly sure how it happened!! Im currently eating my second dinner of the day!

Im looking forward to this week for a some reason. The following week i will try up it but im also going on my stag so not sure mileage wise, but whatever I do do, ill make sure its of quality work.

OOnegative

That’s a nice session, great to see an athlete of your ilk logging here. Regarding the weight, how tall are you?

Evan Scully

Cheers.
Id say im about 5.5ish!

OOnegative

Evan Scully wrote: »

Cheers.
Id say im about 5.5ish!

Ah makes sense so weight wise, always has you pegged as taller from photos.

Have you a target marathon in mind in an attempt to reclaim your record?

Evan Scully

OOnegative wrote: »

Ah makes sense so weight wise, always has you pegged as taller from photos.

Have you a target marathon in mind in an attempt to reclaim your record?

Yea a few people have said that to me. Doesnt the camera add 10 pounds or something like that!! haha. Must had 10cm in height as well!

I haven't a target marathon yet but it'll be in 2020. The rest of this year will be about getting my 5k and 10k times down then go into marathon mode. Im half thinking of doing it in training just to get it back and then do it in a race as well.
I was offered London but i cant do it because im going on my honeymoon in April. Poor planning! haha.

Evan Scully

WHOOPSIE

I didnt get out yesterday. I'm getting married today 5 weeks so I had to do some wedding stuff in town. Got back fairly late so I decided to take it as a rest day.

Todays run was supposed to be 8 miles. Not at a fast pace. Just get it done and go by feel. So i was thinking around 7.30ish per mile.
The run went as follows.

Mile 1 - 7.35
Mile 2 - 7.04 (Trail surface)
Mile 3 - 6.41 (Trail surface)
Mile 4 - 6.33(Trail surface)
Mile 5 - 6.21 (Trail surface)
Mile 6 - 7.05 (savage uphill)
Mile 7 - 6.38 (still uphill)
Mile 8 - 6.14 (Mostly Downhill)
Mile 9 - 6.28 (mostly uphill)
Mile 10 - 6.12

I was pleasantly surprised by it. Last time i did this loop was september 2018, I had to stop after mile 6 and walk home. That was the day I pulled the plug on DCM '18. So a bit of redemption was had today! I even got my Strava record back for the trail part.

This run wasnt supposed to be as fast because I'm doing a cross country race on Sunday. It's not a main aim so I cant really ease down that much, but I didnt even attempt to ease down with this run!

Overall, i'm delighted with today. I felt relatively good considering the pace.

Did you do Star of the Sea cross country?

Evan Scully

Exactly wrote: »

Did you do Star of the Sea cross country?

I did.
I was pleasantly surprised with it. I came 11th overall and 7th Senior. (4 juniors were ahead).
I went out conservatively and didnt go out like a lunatic. Think its the first time i didnt go fast at the start at get slower as i kept going ( like everyone in races).

SPLITS
1st Mile - 5.53
2nd Mile - 5.49
3rd Mile - 5.57
0.85mile - 5.34 pace
TOTAL - 22.40

The lap was 1500m with 2 big hills on it per lap. The last hill hurt but other then that I concentrated on form and breathing instead of trying to work them. I used the downhills to open up instead of trying to recover from the uphill.

I forgot I did a 10 miler in 66 a few days before it.
The day before I ran 5 mile total. 2 mile warm up. 4x400m on grass averaging about 77 and had a 400m rest between. 1 mile warm down. Just to get the legs feeling a bit sharp!


This week will be looking something like this. I'll mean a bit of craming as i have my stags friday and saturday night.

Mon - 4 miles (done already)
Tue - 8 miles (easy enough)
Wed - Fartlek session (on the Hill of Tara)
Thurs - either 15 miles or 8 miles
Fri - depending on what i did yesterday then one of the other. Head to stags
Sat - Stags
Sun - rest!!!!!!

My next race will be around the 6th of Oct. Meath Novice XC. I might do 15 miles the day before to help out a girl im coaching. Its her last long run before Dublin (she's doing a bit longer then 15). So i dont know how the race will go the next day!! I know its stupid but id rather help her out then race. Lets see how this goes!

Evan Scully

Todays session was less horrible then what I had in my head.
Its the first time I ran a session with someone in about 4 years. I usually always run by myself let alone do a session with anyone else.
If anyone knows the Hill of Tara then you'll know how hilly it is. If not, then look at my strava and check out those inclines. If you dont have strava then its a 2.1 mile grass loop with about 5 big big hills per lap. Big enough for you to think you should walk up them.
The layout of the session was a Fartlek in no particular order. We decided when to stop and how much recovery to take. So it makes it a very honest session. It ended up being roughly 3 mins on and 80-90s rest. We covered the first 2.1 mile in 12.40. I was totally shocked by this as the Strava record is 12.31 (which is owned by the fella i was running with who is one of the best u18 runners in Ireland).
We averaged 6.14 per mile for 4.2 miles and that includes recoveries. Sean finished 20s ahead of me after the 4.2 miles.

To be honest, I thought I had organised my own funeral by agreeing to do a session with him, but I survived and ran a great session.
Because I have my stag on friday and saturday, I am going to do my long run tomorrow. Not sure how long yet tho. Probably 12-15 miles depending. Im not sure what its depending on!!

I am actually looking forward to the following weekends race which is the Meath Novice XC (i think 6k). I havent been excited about a race in a long time so it feels a bit weird!

I'll let you know how the long run and easy run on friday before the mayhem at the stag. #PrayForMe

skyblue46

I love the 2 day stag! Are you heading anywhere exotic?

Those hills in Tara are savage alright. Didn't they play a huge part in training for Sean Boylans Meath teams in the 80's and 90's....made proper fit men out of them. :mad:

Evan Scully

skyblue46 wrote: »

I love the 2 day stag! Are you heading anywhere exotic?

Those hills in Tara are savage alright. Didn't they play a huge part in training for Sean Boylans Meath teams in the 80's and 90's....made proper fit men out of them. :mad:

Thats the place. They ruined it with their studs!haha
A few of them used to run with us in the club, mainly the Dunshaughlin GAA team.

Evan Scully

So i survived my stags...just about!

Usually looking at the Worlds gets me a bit more motivated but it nearly makes me want to change sport!! Not quite but the state of the stadium and its clear the IAAF/Wada still haven't bothered their arse to clean up the sport. This is for another topic.

This week will be an easy week because of the Meath Novice XC on Sunday. I will do a mini session tomorrow or wednesday. I have to get a DEXA scan on Wednesday, meetings and work so I'm not sure when I'll get to do it but it'll have to be done!
This is hw it'll look.

Mon - 6 miles
Tue - Session or 6
Wed - Session or 6
Thurs - 5
fri - rest
Sat - 2 miles, 4x400m at around 6k race pace. It wont really take much out of me. Well I hope not! Its more just about getting a bit of pep in my step then trying to improve my fitness.

Evan Scully

You'd swear im doing Dublin with a 12 mile mid week run!
So monday was a 5 mile easy. Yesterday was 12 mile pacing a session for one of the girls i coach. It went like this.

She did 2 mile warm up. I did about 100m!!!!
4 mile (marathon pace - so around 7.25ish)
4min rest
3 mile (slightly faster then marathon pace - around 7.10-7.15)
3min rest
2 mile (faster then 10 mile pace - 6.50 and 6.48)
1.4 mile warm down.

First of all, she's flying.
Secondly, I swear to god I was wrecked after it! haha. Not sure why but it took it out of me. Probably sweated out the stag party at the weekend.
I woke up today with a bit of a scratchy throat. My Fiancee has a sore throat and feeling run down. So im playing it safe and taking a rest day today. I'll be running for the rest of the week and a race on sunday so i suppose its ok to take a day off!!!!!

I have a dexa scan today and I have a few meeting to go to so if i did run it'll have to be squashed in. Its not like i need an excuse to take a rest day either but as I keep writing it feels like i do!! haha.

Evan Scully

This week was fairly crap.
I hadnt trained since Tuesday. I was dying (not being dramatic at all). I tried a run yesterday and did 8 miles with the two girls. They did 24 and 17.

Today was the Meath Novice 6k. First of all I was late to the start and only had 1.5 mile to warm up. It was 40mins early then originally planned. I didnt do any drills or strides. Took me a while to get going in the race.
I think I was about 6/7th overall. Dunshaughlin won the mens team which was the main aim for today! I averaged 5.54 for 3.9 miles. Tough course but there was some decent running on it as well. My chest was ok after it.
I also took something I got from a client called Caffeine Bullet. It was 100mg of caffeine in it. So more then an espresso. When it kicked in it really did kick in. Sadly i didnt time it correctly and it kicked in after the race!!! hahaha. I felt unreal on the warm down! Always finish on a high.

So for next week, I'm not sure what'll happen. I have a rough idea but I kinda want to race a 5k to see how close I am to breaking the 17 marker! Navan Park Run is the closest to me but its not exactly an easy course. 3 and a bit laps with a big hill on each lap. I'll see if next weekend whether to do a race or leave it until the following weekend. I think it'll be better to race the following weekend and train properly this week. The weekend after that I'll be prepping for my wedding so doubt ill be doing much!

Anyway, im happy with how todays race went. Looking forward to the next race!!

Evan Scully

Monday - 60min cycle
Tuesday - 10min warm up. 20x 1min on/off. 10min warm down
This session was more mentally hard then physically hard. I covered around 300m. It was lashing and i did it on road so it was kinda undulating. Road was slippery as well. I felt ok doing it. Nothing special TBH.

Wednesday - 6 miles. I actually felt terrible today. It was running around 9.30 per mile. Last mile I wanted over so just ran 8:00min. I didnt look at my watch after the first mile because I knew i would have been thinking "i need to go faster". My body was telling me to run easy so I did. It doesnt take discipline to run hard but It takes discipline to run easy.

Thursday - I actually felt drained. Not sure why but I knew I needed a day off. I usually stick to the plan but its important to let the plan follow you and not you follow the plan all the time.

Friday - Felt terrible again. I had 9 hours sleep and it felt like I needed another 9.

Saturday - I think everyone ran a little faster or longer today after Eliuds sub 2 hour. I ended up running 15 miles with 2 of the girls I coach. They are doing Dublin so its their last med-long run. I felt good on the run. We averaged 7.48. The idea was to run 3 miles at 7.30 (marathon pace) after 10 miles and then go back to the previous pace. When I finished and went home I actually felt so tired. I suppose thats understandable and expected after 15 miles!

Sunday - rest


I think and hope that next week will be a better week then last week. I dont think i respected the energy level of the XC race and maybe the session on tuesday was a little to soon after the race.
I was training specifically for something in Nov (not running related) but its not happening now. I will expand more on this when I can. I just cant yet!!!! So now that its not happening, I can get stuck into proper running sessions now!
Hope everyones weeks training was good, and you're not freaking out too much for DCM or NYC.

Evan Scully

BAD NEWS!!!

Monday - 5 miles - I didnt feel too bad. Maybe a bit flat but that happens on easy runs.

So whats the bad news? I started on an antibiotic. Ive had this dry cough since just after the Dunshaughlin 10k. I got a sore throat the day after the race and went to Morocco. That went into my chest and ive been on an inhaler since. Two of them actually.
I know that I should be on a lot more medication given my CF, but all i actually take is digestive enzymes. I never take an inhaler or anything else that I should be on. So having to go on an antibiotic really bothers me. I havent been on one since Sept 2014. I always feel like ive failed once I go on one. Not sure what im failing at TBH!!!!
But i've been stubborn since July. I think if i felt sick i wouldnt mind going on them but i only have this dry cough that effects me in the morning, the night and when the temperature changes. Doesnt effect me when I run???
Given I dont get an anti flu, i think i should nip this in the bud seen as two inhalers aren't working. Plus im getting married next week so i'm trying to be sensible!

If the antibiotic didnt make me feel ****ty then i'd go out on a run but these are kinda strong and wipe me out. Me trying to be sensible again!
My aim for 16min 5k at Jingle Bells is still on. Ill take this week really easy and only run if I feel good to. So that will leave me with 4-5 weeks of really good training before Jingle Bells!

Evan Scully

I haven't posted here because, well, I haven't really trained in October. The antibiotics really knocked me for six. Once they finished I just ran 4-5 miles. Then the wedding happened. I did run on the wedding day. A perfect day. Run, got married, had a party!
We went away for a few days and we both felt we needed a bit of a break.

So feeling totally unfit and a total lack of motivation because i'm unfit. I threw myself into the deep end. Went out for an easy 6 and ended up running the last 2 miles at 6.50 pace. Later that day I found it hard to walk down the stairs! Then i had a wedding to go to that day! (NOT MINE).
The next day, I cycled 15 miles to pick up the car. Felt fairly fresh.

Sunday, I went out to do 4 miles. I was listening to music and Eminim "8 Mile" came on just as I was to turn for the 4 mile block. I took this song as a sign to do 8 miles. Makes no sense at all, but i ended up doing 8 miles.

Monday - 4 miles easy. I felt a bit tired but otherwise good.

Tuesday - I got a HRM because wrist HR is totally inaccurate. I wanted to test it out so this is what I ended up doing.
2 mile warm up. 3 mile tempo (6.18 avg). HR was kept under 170. It felt good. Surprised myself with doing that pace. 1 mile warm down.

Wednesday - 5 mile easy. I went running in a forest so the pace/splits were all over the place. I run in the forest because it forces me to go easy. You cant really run fast in it and I know the GPS isn't accurate so I dont get hung up on pace. I just enjoy the run.

Thursday - 5 mile easy.

Ive decided to throw myself further into the deep end. I entered a race on Saturday. There was a 10k option but I felt i needed to train for shorter distances. So ive three 5ks booked between now and the end of the year. This race, Jingle Bells and Navan 5k on the 27th of Dec. Then I will start a new block of marathon training!

Ive a hospital appointment next wednesday. Standard stuff. Lung function, talk to physios, talk to nurses, dieticians, and the main reason is to get a prescription.
I also still have this cough. It has improved but it hasn't gone away. So i want to see exactly what is going on. I'll drop in a sputum (that means coughing some phlegm into a cup and they analyse it for anything that could be brewing in my lungs).

Thats all my news anyway. I hope everyone has recovered from DCM. Looked like a perfect day for fast running.

Evan Scully

sorry Boards, it has been weeks since my last confession!

Ill start with the race. It was 5.2km over a lot of hills. Out and back. By the time we turned back there was a stiff wind. Because it was an out and back, we had to run into the oncoming people who were trying to get to the turnaround spot. The road was about 5meters wide! Not ideal.
I finished 2nd. The person who won usually runs a 5k around 17.30 and I wasnt too far behind so thats a good sign for me!

Since then I have had a few weeks of solid training. The sessions have been as follows.

4x600/400/200 (at 5k pace) 75s between the 600 and 400. 60s between the 400 and 200. Then 3 minutes between sets. It felt good and I was nearly tempted to do a 5th set.

The next session was fun. I didnt know when it was going to end and you'll see why in a minute. Between every effort I had a 200 jog.
So you start at 200 and the next effort is 200m longer. So it went like this.
200m (5k pace)
200 jog
400 (5k pace)
200 jog
600 (5k pace)
200 jog
800 (5k pace)
200 jog
1000m (5k pace)

You need to see that going until you cant hit 5k pace anymore. I got the 1k. I felt I could have pushed out another 400 and 200 (which i did).
Ive never done a session like this before so it was fun to get something like this done.

My next and last session before Jingle Bells was like this.
2x1k (3.23 and 3.20) with 200m jog rest
8x200m (37/38s) with 45s rest.

Between my sessions I have done easy runs and tempo paced stuff. My longest run was 12 miles but it was a session.
5 miles just under 7min pace
5 miles avg 6.12
2 mile warm down

So for Jingle Bells, I have done 3 sessions at 17min pace. I have to be honest with myself, I dont think ive done enough to break 17 this weekend but that doesn't mean I wont try. Ill give it a lash and if I do it then great, if i dont then i have another 5k on the 27 of Dec in Navan. Ill have a few more sessions done before then.

I'm also going to Kenya for the month of Jan. Not to train (but i will be training). its for work. So I'll be working with just 1 athletes but I am able to work with others while im there.

I am going to do a few podcasts. So lined up is:
Jake and Zane Roberston (they moved from New Zealand to Kenya without their parents at the age of 17 and haven't left!! The both of them run 59min for half marathon and a 2.08 for a full).

Julien Wanders - European and former world record holder in 5k and half marathon. He has ran 59.13 for a half marathon. he left Switzerland when he was 19 and is now 23.

I will also have a lot of workout videos with lots of Kenyans!
Im looking forward to going back to Kenya this time. The last time (2016) I wasnt really pushed but went because i was asked to work with athletes so decided I needed some sun!!!!

Anyway, hope everyone is recovered from DCM and about to get into a spring marathon training (i presume).

Evan Scully

I was so close!!
17.08 at the Jingle Bells 5k.
My splits were as follows:

Mile 1 - 5.33
Mile 2 - 5.34
Mile 3 - 5.28

I went off with Alan King and Kate O Neill. Kate pulled away just after the 2nd KM i think. Alan started to pull away as well. I felt like I was nearly maxing out. It was either going to be a slippery slope to the finish or else it'll click and ill suddenly feel good.
I kept saying "im going to blow up. This wont be good". I turned my mind off but I remembered going into the Fury Glen at 3km and i caught the pack that was just ahead (with Kate in it). I worked going down the hill into the Glen and focused on form going up the hill. I didnt want to look at my watch going up the hill because I'd be thinking to myself "ah sh*t, im dying". So I stayed controlled and like i said focused on form. Once i knew it was 1k to go I just said I need to start kicking for home. Hence the 5.28 last mile.
Going into the race i thought id realistically run 17.20-17.30 but closer to the 17.30.
4 weeks ago I ran a 5k in 18.56 and it felt so much harder then today. Im delighted with my 17.08. All I need to do now is run less then 2s a KM faster to break 17. Ive 3 weeks now until my next 5k so I really want to get that sub 17 before the end of the year.

I hope everyone had a good run and got what they wanted. Did anyone else find the ground slippy or oily?

Baby75

Evan Scully wrote: »

I was so close!!
17.08 at the Jingle Bells 5k.
My splits were as follows:

Mile 1 - 5.33
Mile 2 - 5.34
Mile 3 - 5.28

I went off with Alan King and Kate O Neill. Kate pulled away just after the 2nd KM i think. Alan started to pull away as well. I felt like I was nearly maxing out. It was either going to be a slippery slope to the finish or else it'll click and ill suddenly feel good.
I kept saying "im going to blow up. This wont be good". I turned my mind off but I remembered going into the Fury Glen at 3km and i caught the pack that was just ahead (with Kate in it). I worked going down the hill into the Glen and focused on form going up the hill. I didnt want to look at my watch going up the hill because I'd be thinking to myself "ah sh*t, im dying". So I stayed controlled and like i said focused on form. Once i knew it was 1k to go I just said I need to start kicking for home. Hence the 5.28 last mile.
Going into the race i thought id realistically run 17.20-17.30 but closer to the 17.30.
4 weeks ago I ran a 5k in 18.56 and it felt so much harder then today. Im delighted with my 17.08. All I need to do now is run less then 2s a KM faster to break 17. Ive 3 weeks now until my next 5k so I really want to get that sub 17 before the end of the year.

I hope everyone had a good run and got what they wanted. Did anyone else find the ground slippy or oily?

Well done Evan no better man to get that sub 17 min are you aiming for the Clonliffe I hear it is a good one

Yes I did , I remember at around 3k we were heding down hill and it was very slippy underfoot

Evan Scully

Baby75 wrote: »

Well done Evan no better man to get that sub 17 min are you aiming for the Clonliffe I hear it is a good one

Yes I did , I remember at around 3k we were heding down hill and it was very slippy underfoot

I'll do the Navan 5k. Its a decent course. Slight uphill in the last 1k but the rest is very good.

AuldManKing

think I need to study your log a bit closer...............

Great racing.

Evan Scully

I am writing this from Nairobi airport. With two flights down and one still to go, i am feeling fairly drained.
I have been travelling for 24 hours at this stage. I left Navan at 10am irish time. A flight to Amsterdam. 4 hour layover. 8 hour flight to Nairobi. 6 hour layover. 1 hour flight to Eldoret and then about 75min drive up to Iten.

The main reason for me coming here is to work with Arthur Lannigan O Keefe. A multiple world champion and 8th in the Olympic pentathlon (swimming, fencing, show jumping, running, shooting).
I have been working with Arthur for years now (as a therapist) and this time, we decided to head up to the mecca of running. He flew out on Stephens day. Because I have been here before, once i tell the athletes that I am coming up, I end up working with a lot more. So I will be working with the Robertson twins from New Zealand. They both have debuted a 2.08 marathon and have both broke 60mins for a half.
Ive been to Iten twice before so I am used to the time it takes to get there. It doesnt make it easier tho! Ive always travelled alone. I think its easier travelling this distance on my own. I like my own company so its pleasurable to be able to do what I want when i want and not have to make sure someone else is ok.
I will be up in Iten

So for my sub 17 attempt at the Navan 5k. Heres what went down.
The short story. It didn’t happen.
For a few days beforehand I had a terrible CF tummy pain.
I don’t see this as an excuse, and I see yesterday as a victory. I ran the race to prove I can give it my all instead of letting the stomach pain win. It’s another victory over CF and I’m happy with the effort I gave. Sometimes it’s not all about times, but overcoming the voice in your head that tries to tell you you can’t or you shouldn’t.

Anyway! My next race is Trim 10 mile. I will be a week down from altitude which isn't the best time to race but i will see what happens. Because im only working with a few athletes up here, I can train loads. Hopefully twice a day.
I will have loads of content up on my social media, youtube, and i started a new podcast (iTunes and podbean. Not sure why i cant upload onto Spotify yet. It says verified so maybe search my name and it might pop up). Give it a subscribe. I will have guests up on it (the names mentioned about plus a few more).

Hope everyone had a good christmas and i wish you a PB filled 2020!

Evan Scully

Kenyan wifi is to blame for me MIA.
I couldnt load up Boards as the wifi was so bad! I gave up trying to connect. However, when I was on my way home I started to feel really sick. I got into Paris, turned on my phone and heard about Corona. I started to think I had it!
Anyway, remember that cough I had since July? Well it turns out ive had 2 different lung infections at the same time and a Bit D deficiency. The hospital knew about this since October but I was only told about it when i asked. I presumed my sample was clear because they never told me.
So 2 anti biotics and some steroids for 2 weeks, I was down to one chest infection. I couldn't run for 3 weeks because a side effect of one of the antibiotics is a tendon rupture.
I presume my Vit D is back up as i was in Kenya for a month.

While im on the topic of Kenya.
I got in some serious training. Running up to 70 miles a week. I know i was there to work but because the community of people up there are runners, you end up doing more then what you were planning. I was feeling good.
One run that was the tipping point to when I started to feel sick was a 15 milers. We started at 8am but it was 25 degrees and the lad we hired to drive behind us to give us drinks and gels couldnt drive further then 35 minutes. Huge road works. We didnt think it was a big deal but the next time we had a drink was 90mins. I usually dont take much on my long runs at home but in Kenya, i need salt. CF is a salt regulation thing that effects the lungs, not necessarily a lung disease! Its a long story. Anyway, i dont retain salt. So when I sweat, i lose so much salt. 25 degrees doing 15 miles wasnt ideal. i was supposed to do 17 but I went into the red zone. We all cut our run short. One of the lads couldnt run the last 6 minutes. Later that day I kept cramping up in parts of my body i never would cramp. IE my hands. I was freezing and kept sneezing. I took the next day off running. Ran the following day but my HR was 160 going downhill. Going uphill it was close to 180. We were jogging. I knew something was up.
So if CF is a salt problem. And if i lost too much salt, then my symptoms will be worse, and my God they were.

The last thing I'll say about Kenya is that I ran in the illegal AlphaFlys. So the one with the 3 plates and 50mm stack height. They felt illegal but they felt unreal!

I missed 3 weeks running. First run back was 1 mile. My quads felt like I ran up a mountain. My lung function dropped 12%. Thankfully, its now back up to my highest ever.
I am now up to 16 miles for my long run. Ran a 5 mile tempo on tuesday in 6.05 avg.
Im after doing something I would never suggest anyone I coach to do! But i am the litmus test! I know its absolute madness to do what I am doing by racing a half marathon next weekend. I will have trained for 3 weeks. Ive been trying to compact all the training in in such a short space of time. Last week I ran 2 sessions back to back (thurs and friday) and then a 16 mile the following day in 7.22s avg.
Im after getting myself fairly fit in a short space of time. What im doing isn't sustainable so i will calm down after Bohermeen!! Ive no idea what shape im in. With my training in kenya, I would have said 76/77 but now I think ill be lucky to run 82/83. Ill give it a bash and see what happens.

Because I cant link anything here, I have a podcast with Darragh McElhinney (he is the second fastest 5k junior runner in Europe with a time of 13.54). I have a workout video on my youtube channel with Darragh, Michael Power (13.59 in Armagh), Thos Hayes and Daragh Fitzgibbon.
I also have a podcast coming with Zane Robertson (he and his twin jake moved to Kenya when they were 17 without their parents. Ive been working with the two since 2013. They have a great story so I hope the podcast is a good listen).
I also have one with Derek Rae, a silver medalist in the Paralympic marathon. He has a PB of 2.27.
You can get all these podcasts on Apple, SoundCloud and Podbean. Just type my name in.

AuldManKing

Good man Evan, good to see you well again!! Looking fwd to listening to the Pods next week.

I think just as you got to Kenya - the Kipsang news broke.
What was the local reaction to that?

Evan Scully

Usually in Kenya, its everyone else fault instead of the actual athlete. So because he was done for tampering and a missed test, then the locals dont believe it. They think he is clean.

Evan Scully

BOHERMEEN HALF

So I predicted 82/83. I wasnt sure where I was getting this from but I figured I was in or around that time. Maybe closer to 84mins.
I finished in 82.14.

The race plan was go out at 6.30s and kick on a little at mile 3.

Mile 1My first mile was 6.17 and it felt like I had to hold myself back. I met a lad from my club and we were talking about the race and what not. His plan was to do marathon pace which was somewhere 6.30-6.40.

Mile 2 On the second mile (going uphill) i still wanted to run conservative so I pulled it back. 6.28.

Mile 3 6.19. I stopped looking at my watch and just ran on feel. I had a nice group of 3.

Mile 4 6.16. I was still thinking Im going to blow up doing this pace but I felt really comfortable.

Mile 5 6.20. My heart rate was still fairly low for the pace I was doing.

Mile 6 6.17. This mile was slightly uphill and there was a strong headwind. Luckily a man that flew by my meant i could use him as shelter. I was going to be selfish at this stage because the same race last year, everyone else sat in behind me for the whole race. PS im 5'5 so im the wrong person to hide behind

Mile 7 6.20. This is where you come by everyone and start onto your second lap. Naturally everyone starts to pick it up when people are shooting at you, but I was still thinking I might die. Not because of the way i was feeling, but the lack on confidence I had from lack of training.

Mile 8 6.17. This is the part where the next 2 hills are, plus a headwind. Still felt ok.

Mile 9 6.22. All hell broke loose and a horizontal storm with hail was smashing me in the face. I couldnt see and thank go nobody was in front of me. i would have just ran into them. I actually laughed and said "dont slow down. Ill be done quicker if I go faster"

Mile 9 6.22. Into a really strong headwind and slightly uphill. I was soaked but I felt strong.

Mile 10 6.21. Only a Park Run left.

Mile 11 6.23. I was thinking, if I go hard and kill myself, its not really going to matter. I was on my own mile for this but I was picking people off. it seemed like they were dying.

Mile 12 6.02 That pussy footing around in the last mile went out the window.

Mile 13 5.58. I was feeling really good. In my head I kept saying "Run Like Bekele". I kept seeing more Meath club runners in front. I knew if we all ran well we could get a country medal. So every place counts. We ended up coming 2nd meath team!!!

mile 0.1 5.26. That hop skip and a jump to get onto the track was kinda annoying but im happy with how I was able to finish so strong.

So now im in a bit of a dilemma. im going on my honeymoon at the start of April. My original plan at the start on Jan was to get a marathon before I go away but with getting sick and not running for 3 weeks and the next week was 13 miles in total. But after Bohermeen, Im thinking I could maybe run 26.2 still and run under 3. The only thing is, the marathons on the 28th of March are bad. So i might run 26.2 in training at sub 3 pace and see what happens and without a taper. Otherwise, I will just do Dunboyne 10k. Ill need to make my mind up before the weekend as If i am doing 26.2 then I will need to run 20 miles this weekend. But sure Dunboyne will probably be cancelled at this rate!!

Evan Scully

3x3 MILE

Yesterday, 3 days after the half marathon, I decided to do a session. It was either going to be on the wednesday or thursday but I felt good and had more time on the wednesdays.
When I started the warm up, I wasnt sure what to do. It was wither 2x4 mile or 3x3 mile. As you can see in nice bold lettering, I went for the latter option!

2 mile warm up (8.14, 8.05)

Set 1 6.22, 6.20, 6.19
3min rest (0.28 of a mile)
Set 2 6.15, 6.17, 6.16
3 min rest (0.24 of a mile)
Set 3 6.15, 6.19, 6.12

TOTAL - 11.75 mile

Fairly consistent in all of them. My last set was fairly undulating, but i managed to get some sort of consistency in the pacing.
My HR never went above 170. Considering my warm up HR started to go into the 150s, I was thinking i wasnt recovered enough from the half on sunday but turns out I was ok!

I still haven't made my mind up about whether to do 26.2 in training or a 10k race. I am thinking that the Dunboyne 10k will be cancelled and I am also thinking that I can get away with doing a decent 10k with marathon training but you'll run a bad 26.2 with 10k training. Hence my 3x3 mile.
I was also thinking that if i did a 10k type session yesterday, I would have been goosed with the half. I probably would have ended up injured. I dont know why I am making up a reason for doing the 3x3!! HAHA.

Anyway, i should be hitting 50 miles for the week. Hoping to get up in the 60s and possibly 70s during the summer and hold it for a whole marathon block and be ready for whichever marathon I am doing.

Evan Scully

Boards is like mindfulness, you have to remember to be mindful to be practice mindfulness to be mindful.
I keep forgetting to update this.

I dont even know where to start off. I suppose the best thing that has happened in the last while is being on the World Athletics site (formally IAAF). I cant believe they did an article on me TBH. I always looked at that site for features of athletes that I get inspired by, and now I am on it. WTF!
https://www.worldathletics.org/be-active/lifestyle/evan-scully-cystic-fibrosis-coronavirus-runni?fbclid=IwAR0h0c8L3gdNvKeTDGkkhgO3GWamwMwQdC3DpXUR-DmpCocR-AA0nXHjjI8

So everyone has asked me how have I been with this whole virus given that im classed in the "extremely medically vulnerable". Its kinda funny but also I feel like i should worry even tho I was in the paper during the week saying Im not worried. I still am not worried about it. Ive been in quarantine for 16 days now. Only leave the house to run down country roads and then back in. I havent actually seen anyone in those 16 days apart from my wife. TBH, i actually love being quarantined. I get to focus on being a coach more. I also get stuff done in the house that I usually put to the side. The house has never looked as clean.
My training has gone really well. Theres too many days to update on but ive been clocking 60-70 miles a week and 2 sessions a week plus a long run.
7 mile tempo in 6.10 per mile. That was a solid run.
I then just started to chase strava segments in Navan. Got a few but now I cant run outside of the 2km kill zone. I am also only running 30 mins a day and being a good little citizen. I had planned on 22 miles today but I ran 4.5 miles instead which was exactly 30.00mins.
We need to either do a marathon in our back garden or else 30 minutes out n the roads. Dont be taking the mick and just put up with the next 2 weeks.

Hope everyone is keeping well! Stay safe.

Evan Scully

My monthly update! Im so bad at this! Get your cuppa ready so!

Im now on my 8th week as a full time athletes. Some lad on instagram inboxed me and asked how do I juggle work and being a pro athlete!!! hahahaha.

Ive been doing 3 weeks around 60miles a week with a down week at the end of it. I find the down week impossible to get motivated to get out. Structure just goes out the window. So I need to be a bit more disciplined during those weeks.
My week usually consists of

Monday - Easy 8 miles + S&C
Tuesday - Session (i never really do the same session)
Wednesday - Easy 10 miles
Thursday - Session
Friday - Easy 8
Saturday - 15ish miles
Sunday - Rest

Because I coach myself, I usually head out the door and decide on my warm up what i will do. Its always an element of surprise! With warm up and warm down I usually cover somewhere between 10-12 miles.
Some days I could do 7 mile tempo at slightly faster then marathon pace.
The likes of today was

3 mile warm up
1 mile - 5.28
3min rest jog
10x45s on/off ( i was hitting 4.38-4.50 per mile pace)
3 min rest jog
1 mile - 5.24

Firstly, I will probably be on Joe Duffy tomorrow trying to defend myself from me shouting at a mam and her two kids who took up the whole path (the was a river both sides of the path) in a starfish/ Gemma O Doherty protest stance. WTF! My HR spiked up to 178 with me shouting "GET THE F**K IN SINGLE FILE". Dont ask me what she was at but as soon as i finished the mile (which I was on for a 5.10 mile pace until that incident) i regretted it. I was going to jog back and excuse myself but i knew she would have been as angry as me.

My long runs have been decent enough apart from last weekends one. I just wasnt feeling it at all. I was about to ring Yas (my wife) after 3 miles to come collect me. I was struggling to run 7 min pace. So i just ran without looking at a watch or or trying to hit a certain pace. I struggled home for another 12 miles. Had to sleep for 2 hours after.

The only reason I leave the house is to run. Im in a "extremely vulnerable category" so I am supposed to be cocooning. Which I suppose I am. Today was the first day I went into the town to run which ended up quite badly. I usually run on the country roads which are plentiful outside of Navan. I think I am getting agoraphobia as well after 8 weeks of not seeing anyone. hahaha. I shouldn't joke about that but I do think a lot of people will feel slightly vulnerable/uneasy about meeting people in the future.
I also think that CF Chic will come into fashion. I am to wear a face mask when Im in hospital or on a plane which i dont do because its really hard to breath with a mask on you for a few hours. Luckily, Under Armour are sending me an athletic face mask. Not sure what an athletic face mask is but it sounds swanky. Other then that, I wear a Vog Mask which are quite comfortable and washable as well. They use a good filter system in it so it good quality.

I think ive rabbited on enough here. I wont say I will keep you up to date as I know myself I wont! But hopefully it wont be as long as the last time.

Hope everyones training is going good, and dont be worrying if you TT doesnt go to plan. A big difference between a race and a TT is that you have people running beside you in a race. Its easier to pull the plug in a TT. So my advice is to go off easier in the TT. Keep an eye on the watch to make sure you aren't going off like a lunatic. Then finish strong!

AuldManKing

Evan: Would you advocate staying on a structured plan or focusing on weaknesses (like pure speedwork and hills as an example).


...................asking for a friend.

Evan Scully

AuldManKing wrote: »

Evan: Would you advocate staying on a structured plan or focusing on weaknesses (like pure speedwork and hills as an example).


...................asking for a friend.

This is a perfect time for your friend to focus on the weaknesses. When a race does become available, the training turns to race specific workouts.
I think the pure speed aspect should be incorporated.
Maybe once a week, add in anything from 100-400m reps. The following week, do the same workout but on hills. The recovery should be long if you are looking to work on pure speed. For the hills, very very easy jog back or even a walk.
The other workout during the week should be a longer based session. So maybe something like 1k reps up to 5k reps (or 3mile reps now that your friend has gone back to miles instead of KMs).
A tempo could replace the longer reps if you dont want to do another session during the week. Possibly replace your long run by adding a long tempo. Like Warm up, 6-10 mile tempo at marathon pace. warm down. You'll still be clocking up a good amount of miles that day anyway. So during that week, you are covering nearly every aspect of training. Because of the extra stimulus or even an extra session, everything in between should be extremely easy so that you can hit the sessions better. Extremely easy being maybe 2.30-3min per mile slower then MP.

AuldManKing

Evan Scully wrote: »

(or 3mile reps now that your friend has gone back to miles instead of KMs).
.

you know him as well

Evan Scully

Navan 6km TT

I hate TT's. Mainly because they make me nervous. Usually in a race you know everyone around you is in the same boat. There is comfort in known that everyone is about to suffer just as much as you are!
I wasnt 100% on whether id do it so decided after my 2 mile warm up. I gave a few strides during the warm up to see how i felt. I felt bouncy and strong so why not try it.
Ran back to the house and changed into my racers. No, not a carbon plated shoe. Not that I am against them, its just that Under Armour hasn't brought out their carbon shoe yet.

Reps went as follows. KM splits afterwards.

5.38, 5.37, 5.29, 5.18 (for 0.75 of a mile)

3.31, 3.28, 3.31, 3.27, 3.22, 3.18

Firstly 6km is not 3.75 miles. I didnt change my watch over to KMs. So i ran .4 of a mile longer which is about 60-70m longer i think. Anyway, it doesnt matter. its a TT.
I split a 5km in 17.04. This is the most annoying part because those of you who have been reading this, I wanted to get sub 17 in Jingle Bells. If I knew I was so close to sub 17 today, I would have pushed it a bit more. I thought i was on for about 17.30-17.40. Ill save it for another day so!

I always have a yoghurt, yop or yazoo before I head out the door. I have hypoglycemia (as well as CF). So if i dont have something in my stomach then ill have a seizure. Today i tried a toffee yoghurt, which was delicious. If you are in Aldi get that Specially Selected yoghurts. Absolutely fantastic. But the toffee one isn't so fun when you are doing a TT. I got sick into the Boyne afterwards. I tried to keep it in. Its bad enough coughing because of my CF and everyone thinking ive full blown Corona, but getting sick everywhere doesnt exactly instil confidence in the bystander. Luckily, the only bystander was another runner so I think he could sympathise.

Honestly, i didnt think id run any mile under 5.50 let alone do 5.31 avg. Im delighted with todays run. It would have placed me top 10 in last years race. This time two years ago when I ran in the race I finished in 21.57. So to run over a minute quicker gives a good confidence boost.

I'm also thinking of getting a coach. Mainly because I dont want to have to think about what I am doing. Ive been coaching myself for years now but I kinda miss having a coach. To have a person from the outside looking in and advising me on what to do. Ill update more when I know myself! haha.

Evan Scully

Jaysis, has it really been May since my last post?
So shortly after my last post I took a bit of a break. When I say break, I dont really take a full break as I need to keep running. Not that its an obsession, id rather not run on a break TBH. Ive to run every 2-3rd day to keep my lungs clear. (if youre a new reader - I have cystic fibrosis)

So shortly after my break I was just going to take things easy until Kate O Neill asked me would I do the Castleknock 5km virtual race. I was just going to tempo it during a 10 mile run but ended up running 18.10. Happy enough with the effort as it was on a sort of trail/river path. I also wasnt going to do the Dunshaughlin 10k TT but seen as I was making everyone I coach do it, I felt I probably should, and that I help organise the race each year. The plan that day was to do 3x2 miles at about half marathon pace. When my first 2 miles came in under 6, I switched to doing 3x2 mile to a TT. Ended up with 36.20. Delighted with that.

I knew this sort of reckless behaviour isn't sustainable and isn't good at all! I pulled it back a bit and just ran long tempos and increased the long runs. Until I decided to help out a client who is getting ready for Tokyo. He's a Pentathlete but runs 15.15 in a Park Run. Its who I went to Kenya for as well.
So his sessions are very speed based. Usually around the 5.00 mile mark for 1 mile and then very short 20-30s hill sprints. Somehow, maybe because I threw myself into the deep end, I was able to keep up. I said "if he is doing 5 mins at that pace then i'll be happy to help him out for 3 mins".
So towards the end of 2019 I said I want to break 17 for 5km. Since doing actual 5km sessions now I feel like I could possibly break 16. I might be reaching here but after doing the sessions and keeping up, I might just possibly be able to do it.

As far as my tempos and longer stuff goes. Last saturday i ran 17 miles total. 3 mile warm up, 11 miles at 6.18 avg with my last mile in 5.29. 3 mile warm down. I dont know where I pulled this from either TBH. But things seem to be heading in the right direction.

Right now im sipping my cuppa before heading out the door to do 18 miles. Looks like a cracker of a day for it as well.
Hope everyone has come through the other side of this lockdown in better shape (although, im not sure we are through it!!).

Evan Scully

yea, so that 18 miler was sick and I got sick at around 9 miles.
As you might have seen from Strava, i took a 2 year out of date pineapple gel at mile 9. It had lumps in it and no, it wasnt pineapple chunks. It was curdled. Roasting hot day, hot gone off gel, loads of hills and getting sick from the gel. It wasnt a fun run.
Thought I had Corona on sunday. Felt much the same on monday so being honest, I answered no on the tracker app. Shat myself as i was thinking if i pressed no that i would have hazmat suited people knocking on my door quicker then your pizza delivery guy. Turns out you have to answer a load more questions afterwards.
Anyways, total drama queen moment. I ran 5 miles and felt decent on the run but felt fairly poo after it.
I had planned a 2x1km nearly all out on the tuesday with 5x150m after it. I decided now is not the time to be doing all out 1kms so planned a 12km session instead!!! Easier pace then the 1kms obvs! It was split up like
2km - marathon pace
1km - half marathon pace.
no rest and keep that going until i reach 12km.
My 2kms were around 3.57/3.58
My 1kms were around 3.37 apart from my last one which was 3.24. I felt good so I wanted to be a hero on the last rep!!!!! I hate those type of people.
I avg 6.07 for 7.5 miles which im delighted with.

I really hope Ratotath Half goes ahead. I feel like Im in shape and want to test out if the training has worked. Im basically doing 5km training but trying to do long runs as well. Ive only really done 2 long sessions in the last 6 weeks. So ill see how that works out!
Ive a bit more time to do half paced sessions before Ratoath. But maybe only 4 of them. Ive the endurance built up from a solid year of so far of being a full time athlete thanks to Covid! Im up to 18 miles already (which is more like marathon training...which i have at the end of Nov).

The rest of the week will be easy until sat. I will do some sort of longish reps at between 10k and half pace. Not sure what yet. probably just make it up on my warm up!!!!!!

Dubh Geannain

I've driven by you a couple of times out on the roads of Meath in the last couple of weeks. Must give you a follow on Strava.

Evan Scully

Dubh Geannain wrote: »

I've driven by you a couple of times out on the roads of Meath in the last couple of weeks. Must give you a follow on Strava.

No way!!!! What car are ya driving! Most times if someone beeps at me ive no idea who they are. So if you beep at me in the future then ill know who it is!

Evan Scully

This week was a bit meh.
Monday started well. 6miles with 5x30s on/off.
Tuesday - 2 mile warm up. 2x4 mile with 4 min rest. 2 mile warm down. This was a totally made up session after 2 miles into my session. i wanted to run 4x2 mile but after 2 mile i changed it to 2x4 mile. This is what happens when you are self coached and get a bit bored mid session! I was aiming to do the 4x2 mile at half marathon pace. When i switched it up I went for 2miles at marathon pace straight into 2 miles at marathon pace. There is method to my madness. If you go out fast and then try to settle into marathon pace, it does two things.
1 - make you feel like you are running on tired legs like at the end of the marathon without doing the 20 mile beforehand. Doesnt totally replicate it but it helps.
2 - it makes you feel like marathon pace is now your recovery pace!

My paces were 5.50ish per mile for the first 2 mile and 6.05ish for the marathon. Dont get excited. I am not thinking that my marathon pace is 6.10!!! Defo not at the moment anyway. I dont imagine 5.50 is my half either. But it felt ok for the session.

Wednesday I was working from 10am until 8pm. So I knew if i ran id just make things worse. What is the point in that. Thursday I dismantled 4 stages so it was like a 3 hour gym session! I then had to go to my clinic to do my actual work! Friday was just an easy 5 mile.
Saturday was 15 miles. I had planned to do 18 but with Ratoath cancelled, there is very little point trying to push up the miles. So ran 15 with a 7.33 avg with two girls i coach. My HR was 133 which is fairly low. Not sure if thats saying im fit or that my HR strap is broken.

I ran 38 miles this week with 4 days of training. A semi down week.
I am half thinking of still doing a half marathon in training on the weekend of Ratoath which was the 12th of Sept. Unless people know of any other half marathon that is on in Sept?
I want to see how id get on in a 10k as well.
I think next week i will try go about 50 miles in a 5 day week. I still have a marathon to train for at the end of Nov. If that doesnt go ahead then I will still do the 26.2 distance.
Hope everyones week was good craic!

Dubh Geannain

Evan Scully wrote: »

No way!!!! What car are ya driving! Most times if someone beeps at me ive no idea who they are. So if you beep at me in the future then ill know who it is!

A banged up Saab usually

I'll be sure to give you a beep.