A Tall Order
Comments
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Week of 24th April
Monday
(5' easy, 2' walk) * 5 - 5Km, 6:43/Km, 144avg HR
Tuesday - Rest
Wednesday
(5' easy, 90" walk) * 5 - 5Km, 6:40/Km, 141avg HR
Thursday - Rest
Friday
Hike around Two/Three rock with some work colleagues. (morning)
50' cycling around Dublin suburbs/city to run some errands. (afternoon)
Saturday - Bushy Parkrun - 5Km, 5:46/Km, 156avg HR
Sunday
Deerpark junior parkrun with the two boys. (morning)
100' Cycle through Stepaside/Enniskerry/Glencullen/Tibradden. (afternoon)
Mileage for the Week - 17Km
Mileage for the Year - 283Km
Parkrun on Saturday was first non stop 5Km since I knocked the running on the head late in January. Had my 8 year old with me to keep me distracted and to edge him closer to his 10 milestone t-shirt. I have been building towards this since start of April with workouts similar to those earlier this week. Zero pain throughout and zero pain this morning when I woke up. Last 3 months has been a physical and mental roller coaster. Beyond excited to get through Saturday and hopefully start building for later in the year. Not getting ahead of myself though. I need to monitor the PF each and every day. For now I will be doing easy runs every other day and will be a number of weeks before I attempt back to back running days. I have a host of foot and calf (gastro/soleus) strength/stretching exercises to continue to work on. I also need to shift the extra Kgs that have appeared over the past 3 months of relative inactivity.
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Good to see some light at the end of the tunnel. Best of luck with the comeback.
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Great to see the progress
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Delighted to see some progress! Best of luck with it.
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Thanks folks. Fitness/strength is all but gone so just taking it one day/run at a time. Happy to be out running.
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Few weeks to catch up on... 2nd time doing this as I accidentally hit refresh and a large post with most of my weeks went kaput.
Not a lot of activity this week. We were up north for the final celebration of our milestone birthdays so only managed a couple of runs this week. #NoKids
Week of 1st May
Wednesday
35' easy - 5.5Km, 6:10/Km, 149avg HR
Friday
35' easy - 5.5Km, 6:15/Km, 148avg HR
Mileage for the Week - 11Km
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Feels good to have got out for 4 runs in a week. Some of the runs have felt like a struggle at times, even if they are just easy runs. Final week in work so made an effort to get in to the office to say goodbye to a few folks in person. Couple of weeks "break" after this.
Week of 8th May
Monday
35' easy - 5.5Km, 6:19/Km, 148avg HR
Tuesday - 80' cycle through Phoenix Park and the burbs.
Wednesday
35' easy - 5.5Km, 6:10/Km, 145avg HR
Thursday - Cycle commute to/from work.
Friday
45' easy - 7Km, 6:18/Km, 144avg HR
Saturday - Rest
Sunday
45' easy - 7Km, 6:18/Km, 144avg HR
Mileage for the Week - 25Km
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Another good week of running with the first back to back runs carried out since January. This was a great confident boost. I had a planned evening of MTB with a few friends on the Thursday. Everything going well up until the last downhill run when I overshot a turn and ended up tumbling along a berm... friend behind caught a little of it on his gopro. Ego bruised.
Week of 15th May
Monday - Rest
Tuesday
45' easy - 7Km, 6:22/Km, 133avg HR
Wednesday - Rest
Thursday
45' easy - 7Km, 6:25/Km, 141avg HR
50' of downhill MTB at The Gap in Glencullen
Friday
45' easy - 7Km, 6:25/Km, 144avg HR
Saturday - Rest
Sunday
55' easy - 8.5Km, 6:25/Km, 131avg HR
Mileage for the Week - 29.5Km
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Final week off before starting new job and lots going on so only 3 runs completed. Got some good runs in. Purposely trying to slow down, more effort needed on this front. Got the boys out volunteering at junior parkrun. We were off to Croke Park for the football match later that day (atrocious match) so didn't want to tire them out too much before we got there.
Week of 22nd May
Monday - Rest
Tuesday
55' easy - 8.5Km, 6:20/Km, 140avg HR
Wednesday - Rest
Thursday
55' easy - 8.5Km, 6:16/Km, 137avg HR
Friday
55' easy - 8.5Km, 6:22/Km, 132avg HR
Saturday - Rest
Sunday - Rest/junior parkrun tailwalking
Mileage for the Week - 29.5Km
Mileage for the Year - 423Km
PF is coming along, though very slowly. I need to slow my runs down a little more which I will work on. Thoroughly enjoying being outside in the fresh air. I am feeling more and more confident about making the start line for Chicago though at this point my only goal will be to complete it. New job starting tomorrow so looking forward to getting back in to a daily routine.
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Great to see things continuing in a positive direction for you. Best of luck with the new job.
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Week of 29th May
Monday - Rest
Tuesday
65' easy - 10Km, 6:29/Km
Wednesday
55' easy - 9Km, 6:13/Km
Thursday - Rest
Friday - Rest
Saturday
Tymon parkrun - 5Km, 5:32/Km
Sunday
65' easy - 10.5Km, 6:09/Km
Mileage for the Week - 34.5Km
A good week. Really enjoyed the parkrun in Tymon. Had great company and I stretched the legs out afterwards. I've not included HR data for this and following weeks. HR strap has thrown up HR data that is way off so I'm in the process of returning it.
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Week of 5th June
Monday - Saturday - Sick and on antibiotics :(
Sunday
65' easy - 10.5Km, 6:08/Km
Mileage for the Week - 10.5Km
2nd week in the new job and I was ill so couldn't take time off. Powered through it and managed to get to the weekend without any issue, except major fatigue. No running which was a bummer.
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Week of 12th June
Monday - Rest
Tuesday
65' easy - 10Km, 6:21/Km
Wednesday
60' easy - 9.5Km, 6:27/Km
Thursday - Rest
Friday - Rest
Saturday
Bushy parkrun/75' easy - 12Km, 6:13/Km
Sunday
Corkagh 5 mile - Pacing 50' - 8.12Km, 6:10/Km - Chip time 50:02
Cycle out/back - 65' cycling
Mileage for the Week - 40Km
Good to be back at after almost a week off with illness. Heat this week was unbearable. Saturday's parkrun was crazy busy due to Marlay being off for a few weeks with the concerts. Should have went further afield.
A few weeks prior to this, there was a request for pacers for the Corkagh 5 miler which fell on Father's day so I threw my hat in the ring. Never done official pacing and was eager to do a good job for those who were running and for the person who put my name forward. Trickiest part before the start was figuring out how best to secure the 50m balloon so it wouldn't be too high/low etc. Managed to get that sorted. Other pacers were sound. Jim came over and said thank you and shook all of our hands. A gent.
I was really nervous about pacing. When you are racing for yourself, you worry about you, nothing else. I had a few people settle in behind once we picked our spot but once we got going I never really turned around in case it made me more nervous. I'd no idea how it was going to go but I knew the pace would be more than manageable. 1st/2nd Kms were ok but then we'd a drag on the R136 to content with. I always take it easy going uphills so if people wanted their 50', they'd had to be patient. I give a wave to the person responsible for my pacing duties. 3rd/4th Km saw us up the drag and past the start/finish area. We got through the 2nd mile marker pretty much bang on time. A few hundred metres past this marker and we saw the winner coming around the final bends... we were almost halfway through our race. 5th/6th Km tick off just fine. As we're going through the more wooded areas, I'm reeling in the balloon in/out behind my back so it doesn't get popped by the low hanging branches. The heat at this stage has risen a few degrees. The 7th Km brings a drag back up to the cycling track where the start/finish area is. Some people are really struggling here. There is zero breeze to ease their struggle. As we reach the entrance, the noise from fans/finishers ramps up. The support is great. We can see the finish line but we have to loop around the cycle track to get there. We're exposed without tree cover, without wind and the sun is beating down. As we passed each of the mile markers we were within a couple of seconds of overall target pace. Approaching the line and my pacing partner and I are given a shout out over the loudspeaker for our pacing duties and also for being the only pacing team to come with 2 balloons in tact. :D Cross the line and am really happy with getting home within a few seconds of the planned time. An enjoyable experience and one I would be happy to do again.
Post edited by py on7 -
Fair play pacing & having your balloon in tact😉I would be a nervous wreck but I'm sure the feeling of getting people their target time is amazing 😊
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Week of 19th June
Monday - Rest
Tuesday
65' easy - 10Km, 6:28/Km
Wednesday
65' easy - 10Km, 6:21/Km
Thursday
90' Cycling
Friday
65' easy - 10.5Km, 6:11/Km
Saturday - Rest
Sunday
90' easy - 14Km, 6:23/Km
Mileage for the Week - 34.5Km
Mileage for the Year - 506Km
Bit of a mixed week. The easy runs early in the week felt fine. Then a few beers with the lads on Thursday resulted in a poor nights sleep which meant I struggled a little during Friday's run. The 90' easy was scheduled for Saturday but the PF wasn't playing ball. A wine fuelled street party on Saturday day and evening meant I struggled further during Sunday evening's 90' easy run. Glad to get that done as it is the longes run since mid January.
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Week of 26th June
Monday - 40' easy
Tuesday - Rest
Wednesday
65' easy - 10Km, 6:23/Km
Thursday
65' easy - 10Km, 6:18/Km
Friday
65' easy - 10Km, 6:31/Km
Saturday - Rest
Sunday
100' easy - 16Km, 6:15/Km
Mileage for the Week - 52Km
Mileage for the Year - 558Km
Added an extra run to make it 5 days for the week and also passed 50Km in a week - neither of these done since early in the year. Slowly but surely working through PF. Just under 100 days until Chicago and feeling excited about the trip and a little about the running. The longer easy run felt good throughout. The PF was irritating me a little afterwards and all throughout the Dubs match afterwards but it didn't put a dampener on the day. Woke up yesterday morning and it felt fine.
Just under 100 days until Chicago. I'm excited about the trip and a little about the running. I've got my first attempt at a session (progression run) this week so that will give me an idea on if I'll be able to push things moving forward. 2 month follow up appointment today with physio and will get shockwave treatment when I'm there. Over the past month, I have been removing the reliance on the orthotics and walking/running in my normal runners. I have been mostly sticking to the Saucony Ride and Endorphin Speed/Pro along with Mizuno wave Rider. The Brooks Ghosts aren't all that great with support with the PF so I've not been using them for much except walking.
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Week of 3rd July
Monday
50' easy - 7.5Km, 6:39/Km followed by ~25mins S&C
Tuesday - Rest
Wednesday
25' easy, 20' progression, 20' easy - 11Km, 5:55/Km
Thursday
65' easy - 10Km, 6:19/Km
Friday - Rest
Saturday
65' easy - 10Km, 6:31/Km followed by ~40mins S&C
Sunday - Unplanned Rest
Mileage for the Week - 39Km
Mileage for the Year - 597Km
An ok week. Planned shockwave therapy session last Tuesday got cancelled last minute to so that will happen tomorrow. The progression run on Wednesday went well though the top end of Dodder park is not ideal as it is hilly and exposed. Will get to Bushy/Marlay park for those sessions in future. Missed yesterday's 100' easy run due to prior commitments.
I've been doing a small amount of strength work for my PF but I wanted to do a more rounded program for the upcoming marathon block. I signed up to the Running Buddy app which @Kellygirl has recommended before. 2 sessions in and going well. 2nd session was longer than expected as I didn't view the video tutorials prior to starting. All body weight stuff for now. Just need to see if I can work in 3 sessions per week moving forward.
13 weeks until Chicago.
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Week of 10th July
Monday
65' easy - 10Km, 6:26/Km
Tuesday
20' easy, 20' @ 10mile, 20' easy - 10Km, 5:54/Km
(5:19, 5:25, 5:22, 5:20) - Keeping my times conservative as I'm not sure where race pace is for any distance right now. This will continue until after Chicago.
Wednesday - Rest
Thursday
65' easy - 10.5Km, 6:15/Km
Friday - Rest
Saturday
55' easy - 9Km, 6:25/Km including bushy parkrun with the eldest lad.
Sunday
110' easy - 17.5Km, 6:14/Km
Mileage for the Week - 57Km
Mileage for the Year - 654Km
I was chasing my tail a little for the week so no S&C this week but got all the runs done. As I haven't raced since early December and still working through PF, I am unsure where my race paces are at the moment so I took a conservative approach with the 10 mile pace interval on Tuesday. Between the session and then shockwave treatment later in the day, I took Wednesday off due to sensitivity around the heel.
Was great to be back at Bushy parkrun. As Marlay opened back up after the concerts, the numbers at Bushy were back to normal. Brought the eldest along as he makes a little push for his 10 milestone t-shirt before the end of the summer. He picked up his 10 volunteer milestone as we tailwalked at Marlay juniors on Sunday.
Long run on Sunday was enjoyable. A small shower about midway through but it held up for the remainder. Twas quiet all along the dodder until after Bushy park so a nice way to finish it out.
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Week of 17th July
Monday
65' easy - 10Km, 6:21/Km, 132avg HR & 30 mins S&C
Tuesday
65' easy - 10.5Km, 6:28/Km, 139avg HR
Wednesday
20' easy, 20' @ 10mile, 5' easy, 10' @ 10 mile, 20' easy - 13Km, 5:47/Km, 143avg HR
1st round: 5:18, 5:22, 5:13, 5:18
2nd round: 5:18, 5:09
Thursday - Rest
Friday
65' easy - 10.5Km, 6:20/Km & 30 mins S&C
Saturday
110' easy - 17.5Km, 6:15/Km, 140avg HR including Marlay parkrun with the eldest lad.
Sunday - Rest
Mileage for the Week - 61Km
Mileage for the Year - 715Km
Warranty replacement for my Garmin HRM strap arrived the prior week so good to have reliable HR data available again.
Legs felt very heavy on Tuesday after the easy run so went back to using some bath salts and did some foam/sliotar rolling. This worked well and woke up on Wednesday raring to go for the planned session. Between the midweek session and the long run at the weekend, things are going well and no deteroration with my PF with the added training load.
11 weeks until Chicago. We got sent our corral for the marathon and I'm in the 3:40-3:50 wave so I'm going to be adjusting that down to a corral in the 4:00-4:20 range to keep things realistic. Registered for the Chicago 5Km the day before to use as a Shakeout run.
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Week of 24th July
Monday
65' easy - 10.5Km, 6:18/Km, 131avg HR
Tuesday
20' easy, 20' @ 10mile, 5' easy, 15' @ 10 mile, 20' easy - 13.5Km, 5:51/Km, 142avg HR
1st round: 5:24, 5:23, 5:19, 5:18
2nd round: 5:17, 5:16, 5:25
Wednesday - Rest
Thursday
65' easy - 10Km, 6:29/Km, 130avg HR
Friday
120' easy - 19Km, 6:18/Km, 136avg HR
Saturday
60' easy - 10Km, 6:11/Km, 138avg HR including Marlay parkrun.
Sunday - Rest
Mileage for the Week - 63Km
Mileage for the Year - 778Km
Week started off poorly with PF flaring up. I've a number of potential causes that I need to test out this week. It was either a change of runners for Monday's easy run, doing Tuesday's session too early in the morning or combination of both. It threw my week off a fair bit and whilst I got through the runs, it put me on the back foot a little. Missed S&C as felt I should rest it... when S&C is what I need. I had another shockwave treatment on the Tuesday so my foot was already sensitive from the flare up the day before and then additionally after the session that morning. I was not able for much intensity from the machine so not sure how much benefit I got from it. Apart from the PF, the legs feel like they are able for more though I am keeping things conservative so that I reach Chicago.
Moved the long run to Friday as we were heading out out on Saturday evening so I wanted to make sure I got a good night sleep after it as opposed to doing the long run, hitting the sauce hard and getting poor sleep/recovery. Long run felt fine all the same. Comfortable throughout and enjoying the longer runs more and more. No PF issues at this stage of the week so I am hopeful the week ahead will be better from that pov.
Got out marshalling for junior parkrun having decided to get home on one of the last buses on Saturday evening. The youngest crossed the line for to finish out his marathon milestone. Wristband collection and post run treats are scheduled for next Sunday morning.
10 weeks until Chicago. I am back to my normal physical therapist tomorrow for a massage to work out several months worth of knots/kinks in the legs. Expecting a lot of grimacing/wincing during it.
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Week of 31st July
Monday
65' easy - 10Km, 6:39/Km, 127avg HR
Tuesday - Rest
Wednesday
20' easy, 20' @ 10mile, 5' easy, 20' @ 10 mile, 20' easy - 14.5Km, 5:49/Km, 144avg HR
1st round: 5:23, 5:22, 5:08, 5:11
2nd round: 5:13, 5:10, 5:15, 5:26
Thursday
65' easy - 10.5Km, 6:15/Km, 134avg HR + 22mins S&C (same circuit, just don't have to watch the tutorials anymore so tis quicker)
Friday
130' @ ~PMP - 22Km, 5:54/Km, 147avg HR
Saturday
60' easy - 10Km, 6:23/Km, 141avg HR including Bushy parkrun.
Sunday - Rest
Mileage for the Week - 67Km
Mileage for the Year - 845Km
Easy runs were fine this week, with the exception of Saturday's outing which had a huge amount of surface water around the duck pond in Bushy park and the 8/9 pints had the night before 🙈 Wenesday's session was probably a little fast though felt good throughout and no issues with PF before/during/after. Moved the long run to Friday as there were scheduled pints for Friday so I knew getting out for it on Saturday/Sunday would be tough. Felt good throughout though it was quite warm. Covered about 10Km of DCM route as well as some drags/hills beyond the turn off for Roebuck Road. Today is a rest day but got the youngest out to collect his marathon wrist band at junior parkrun.
9 weeks until Chicago. I think I have all logistics sorted at this stage. I just need to keep ticking off the runs whilst looking after the PF. We are off to Tenerife for 10 days from today. I am not sure if I am more worried about running the hills or in the high temperatures. My wife has almost finished C25K. I got some good gift suggestions for when she's finished from the 2019 DCM grads but open to more if people have ideas.
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Week of 7th August
Monday - Rest
Tuesday
60' easy - 8.5Km, 6:50/Km, 135avg HR
Wednesday
65' easy - 10.5Km, 6:11/Km, 152avg HR
Thursday - Rest
Friday
60' easy - 8.5Km, 6:58/Km, 136avg HR
Saturday
65' easy - 9.5Km, 6:54/Km, 132avg HR
Sunday - Rest
Mileage for the Week - 37Km
Mileage for the Year - 883Km
Decided to take a step back week after seeing nothing but hilly terrain around where we're staying. Heat is another factor, along with the sangria 🤤 Back later this coming week so looking forward to getting the sessions and long runs back on track.
8 weeks until Chicago.😃
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Week of 14th August
Monday - Rest
Tuesday
65' easy - 10Km, 6:37/Km, 134avg HR
Wednesday
65' easy - 10.5Km, 6:16/Km, 136avg HR + 20' S&C
Thursday - Rest
Friday
20' easy, 20' @ ~5:10, 5' easy, 20' @ ~5:10, (5' @ ~5:05) * 2, 20' easy - 18.5Km, 5:47/Km, 140avg HR
1st: 5:28, 5:13, 5:12, 5:17
2nd: 5:15, 5:13, 5:07, 5:07
3rd: 5:03
4th: 5:02
Saturday
30' easy at Waterstown Parkrun - 5Km, 6:22/Km, 123avg HR
Sunday
140' @ PMP - Km, 5:56/Km, 141avg HR
Mileage for the Week - 67Km
Mileage for the Year - 950Km
Glad that week is over. The easy runs earlier in the week were the last of the hot hilly runs in Tenerife. Travelling home on Thursday, I knew I wouldn't get out for the midweek session that day so had it pencilled in for Friday. Misread the plans for the run and ran 20' for the 2nd interval instead of 10'. Only noticed on Sunday morning. The legs were hanging off me on Saturday morning and the pints the night before didn't help either. Between the legs barking, a slight hangover and a whining 8 year old, I decided against running to/from Tymon/Bushy parkrun. We drove out to Waterstown parkrun which was quiet due to FD10. A lovely parkrun but the given my legs, I was not appreciate of the lumps in it. Young lad delighted with beating his old man once again.
Legs were still not 100% prior to the long run on Sunday. It was warm too. Got through it but felt every lump/bump throughout. Rest day tomorrow. I'll get the legs stretched/rolled to help them recover.
PF update - still progressing positively at a very slow rate. It will flare up a little after a session/long run but the next morning it will be fine. I am able to do some barefoot walking without pain which is another indicator that it is healing. Still very vigilant with it though.
7 weeks until Chicago. I did sort a change of corral a few weeks back. Dropped down to the 4:10-4:20 corral. I will need to see how the next 1-2 weeks go after this week's struggle. I'll know then if it is a realistic target. This would actually be in official PB range (virtual of 4:09) after the 4:24 at Lap of the Gap last year but time will tell whether that will happen or not. Friday night was the last of the scoops too. Need to focus on rest/recovery/diet until the race is done. PF really has scuppered race plans/goals this year but delighted to be running consistently and even more so to be heading to the windy city.
Post edited by py on7 -
Week of 21st August
Monday - Rest
Tuesday
65' easy - 10.5Km, 6:16/Km, 136avg HR
Wednesday
65' easy - 10.5Km, 6:17/Km, 132avg HR
Thursday
20' easy, 20' @ ~5:10, 5' easy, (5' @ ~5:05) * 4, 20' easy - 17Km, 5:46/Km, 148avg HR
1st: 5:17, 5:15, 5:14, 5:06
2nd: 5:05, 5:06, 5:03, 5:05
Friday - Rest
Saturday
70' easy with Dodder Park Parkrun - 12Km, 5:55/Km, 123avg HR
Sunday
150' @ PMP - Km, 5:57/Km, 137avg HR
Mileage for the Week - 74Km
Mileage for the Year - 1024Km
Tough start to the week. The previous week's condensed schedule meant the aches I had on the weekend were still lingering early in the week. Took Monday as a rest day. After the easy run on Tuesday, my right hip and both hammys were still very tight so I setup a physio appointment later in the day. The niggles felt better the following day and for the rest of the week. Midweek session went ok over in Bushy Park. It's a great park but too busy for sessions due to all the dog walkers. I'm going to get back to using Marlay from this week coming.
A miscalculation on how long it would take to get to parkrun meant I had to pick up the pace a little to get there on time. This may have played a part in the tired legs during Sunday's long run. Not my first time at Dodder Park Parkrun but first time doing the latest iteration. Great to see the sanctuary runners out in force. Probably a little busier than the last time I was here but Bushy being off probably had a part to play in that.
Sunday started off with marshalling duty at junior Parkrun in Marlay. Fortunately I'd brought the umbrella so stayed dry. Got home and quickly changed to get out for the long run. Set off for Sandyford, over to Rock Road and down through Ballsbridge until I hit the canal. Along the canal until I get to Rathmines Road. Head up through Rathmines, Rathgar and Terenure before hitting home. Nice loop of south Dublin. Legs were feeling it for the last 5Km. May have been as a result of the speedier pace the day before but managed to finish it out. This run put me over the 1,000Km mark which was a good milestone to hit for the year that's in it.
6 weeks until Chicago. My Airbnb cancelled during the week so I'd a stressful few hours trying to find something suitable close to CTA lines. Ended up costing me a few hundred more 😩 Chicago has started clamping down on short term lettings so fingers crossed this one is ok.
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Week of 28th August
Monday
65' easy - 10Km, 6:25/Km, 125avg HR + 20' S&C
Tuesday
65' easy - 10Km, 6:26/Km, 123avg HR
Wednesday
20' easy, (5' @ ~5:05, 3' easy) * 8, 20' easy - 18Km, 5:47/Km, 140avg HR
5:06, 5:00, 5:05, 5:02, 5:01, 5:03, 5:09, 5:05
Over to Marlay for this as the paths are quieter than bushy for intervals. Felt comfortable throughout.
Thursday - Rest
Friday
65' easy - 10Km, 6:21/Km, 129avg HR
Saturday
160' @ PMP - 27Km, 5:59/Km, 144avg HR
Ran to/from phoenix park and did a loop of the park. It started off cool but when the heat kicked in I started to feel it. Grabbed some water at about the two hour mark and felt better for doing so. A Maurten 320 over the first hour and then a Maurten 100 at 90' and 120'.
Sunday - Rest
Mileage for the Week - 75Km
Mileage for the Year - 1100Km
DCM looking less likely to happen now. The person I was due to pace is injured so can't see it happening. Will know for sure in the next week or two. It'll give me a bit more time to recover before Run the Line if I'm not running it.
Been glued to FIBA world cup all week to see who is going to qualify for the Olympics next year as we've got tickets for the last group games in Lille. Some great games with a few shock results thrown in to mix things up.
5 weeks until Chicago - started to do more research on where to eat/drink/visit when I'm there. A couple more long runs to get under belt and I'll feel confident of getting through it.
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That's stressful about the airbnb alright. Hate that kind of carry-on. I always have an alternative booking via booking.com that I cancel at the last minute (unless needed, which luckily it never has been).
Hopefully Chicago dining etc has settled down since last year - things were still pretty chaotic post-covid with very heavy bookings everywhere - we struggled to find good meals, and the coffee everywhere was surprisingly shite too! It's a great town though - I'd recommend doing one of the river tours the day after the race, good recovery activity.
Best of luck with the run-in.
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Actually this one, where a group of us had our Saturday evening pasta top up was pretty good. We had pre-booked.
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Thanks for the recommendations D. Please keep them coming if you think of more.
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Week of 4th September
Monday
70' - 10Km, 6:55/Km, 125avg HR + S&C
Parked at Kilmashogue lane car park and ran up towards Three Rock. Got 3 laps around Three Rock and back to the car. Enjoyable hilly run, even in the heat.
Tuesday
65' easy - 10Km, 6:25/Km, 126avg HR
Usual easy run along the Dodder park paths.
Wednesday
28' easy, (4' @ ~5:05, 3' easy) * 10, 20' easy - 20Km, 5:55/Km, 145avg HR
5:11, 5:03, 5:00, 5:04, 5:04, 5:03, 5:00, 5:00, 5:03, 5:02
Another trip up to Marlay for the midweek session. Felt comfortable for the most part but the heat started to pick up halfway through.
Thursday - Rest day
Friday - unplanned rest day
Poor night's sleep the night before so wasn't feeling great. Had the gear on whilst dropping the boys to school. Dropped the youngest off and just decided I wasn't running so I walked home. A rare DNS running day.
Saturday
65' easy - 10Km, 6:24/Km, 124avg HR
Youngest had GAA so I ran to/from/during it.
Sunday
3hrs @ PMP - 30Km, 6:00/Km, 138avg HR
Out at 6:30am and it was foggy for the first two hours. Breathing was very laboured for that period but HR was normal. I'd planned to pick up water at the Maxol beside the lock at Lucan but it was closed when I got there just after 8am so I trundled on. Nice run along the canal from there until Bluebell when I turned for home. Maurten 320 mix for the first hour, Maurten 160 gel at 90' followed by Maurten 100 gel at 120'/150'.
Mileage for the Week - 80Km
Mileage for the Year - 1180Km
4 weeks until Chicago - feeling more confident after the 3 hour run this morning. I've the same again next week though I'm hoping for more favourable running conditions to build more confidence. Got my ESTA approved during the week so that's another item ticked off the list.
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Week of 11th September
Monday - Unplanned rest day
Sunday's early morning 3hr run and then later that evening traipsing to the Aviva for another tough watch had me wiped out so I took the day off.
Tuesday
65' easy - 10Km, 6:21/Km, 121avg HR
Wednesday
20' easy, (3' @ ~5:00, 3' easy) * 10, 20' easy - 17Km, 5:57/Km, 133avg HR
5:06, 5:05, 5:09, 5:00, 4:58, 5:01, 5:01, 4:57, 4:51, 4:55
Needed to be close to home so Bushy was the best option to get this done. The session was going fine until I nearly stood on a baby robin, dodged it through changing my gait but clipped its wing as it flew off... I think its ok... not quite as friendly to birds as @Lambay island 🤣 Finished out the session and was on the way home on my cool down when I came across an old lady on the ground having had a fall. A number of us helped her up to the seat on her walker and she was ok in the end. No major scrapes having fallen on to the grass verge. A couple of women stayed behind as the fire bridge were on their way to help her get home. Balance restored to my karma.
Thursday
65' easy - 10Km, 6:32/Km, 121avg HR
This felt awful. It was late in the evening, diet was poor all day, wasn't wearing plated shoes... I could go on with excuses. Only positive is that my PF didn't flare up whilst not wearing non plated shoes.
Friday
65' easy - 10Km, 6:10/Km, 137avg HR
12 hours later, this easy run was great. Threw in a few 5 second strides to see how they went. All good.
Saturday
3hrs @ PMP - 30Km, 5:59/Km, 138avg HR
Same route as last week. A bit easier with temperatures being lower but the rain was constant throughout. Maurten 320 for the first hour, Maurten 160 gel at 90', Maurten 100 gels at 120'. Recovery before and after this was really poor so noticed that the legs were heavy getting out today for my easy run so kept it shorter than usual.
Sunday - Rest day
Mileage for the Week - 78Km
Mileage for the Year - 1258Km
3 weeks until Chicago - Feeling ok about race day. A little bit of self doubt has sunk in and I am thinking the 4:10-4:15 might be optimistic. Might be just usual race nerves, will see how this weekend's long run goes. Medal was launch today and it is much nicer than the DCM WB Yeats medal 😜
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