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Aw I love Sonia's wit, but I love the banter between her & Jarlath, as you say they have made running so accessible for all by creating the pod cast community!
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Dublin Marathon - Running Shoe Guru Wk9
Sun 3rd Sept
Rest day, no long run this training plan week after the Dingle Half yesterday so would mean a drop in mileage.
Mon 4th Sept
Working in Dublin on Tues and Wed so up to my parents place in Laois after work as was too warm to run in Kerry. Just did a 5K loop around my homeplace of Borris in Ossory. 5K in 32:11 @ 6:26min/km. The hamstring niggle I felt on Saturday during the race in Dingle was barely noticeable but still a little bit there.
Tues 5th Sept
Accomodation can be a bit tricky to source in Dublin when I'm up there, usually stay in the city centre but not always the case. Prices can vary a lot and I try to get something under 100 if I can, this time I was going to be out in Ballsbridge so out the for a few K before running in the last 3K or so of what is the marathon route right down to Merrion Square and then looped back around to where I was staying near Lansdowne Dart Station. 7.2K in 45:42 @ 6:21min/km.
Wed 6th Sept
Rest day, out for a few hours after work before hopping on the Luas around 7pm to collect my car at the Red Cow and then drove back down to Kerry. Home just before 11pm.
Thurs 7th Sept
Decided to keep the week reasonable easy for me and dropped the speed session for the week. Went to the beach for a bit after work with my wife and daughter, it's not great weather for running at the moment but good for other stuff. Back home then and just out for a 40min easy run with 4x strides to fit in something before the Ireland football match vs France. Another disappointing result.
Fri 8th Sept
Rest day
Sat 9th Sept
Tralee parkrun in 25:39
No time for a warmup unfortunately as it was full attendance from my house. I didn't really look at my watch for this run and just checked it after each lap and figured I'd be around 27mins for the run, if I don't get a run done on a Friday I'm planning to run parkrun at something akin to marathon effort to get some fatigue into the system before long runs on a Sunday.
1.6K cooldown in 15:27 @ 9:02min/km, as my daughter was doing her last lap I jogged/walked around with her.
Weekly total: 25.1K
Year to date: 766.8K
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Dublin Marathon - Running Shoe Guru Wk10
Sun 10th Sept
The plan had (GMP Tempo)- Easy 20min, Marathon Pace Tempo Run (70min @ 95-100% of Goal Marathon Pace, or GMP), Easy 20min Warm-Down. Having used this plan previously I like it but also like a bit more mileage so I add onto the easy parts of these runs, extra 10-15mins usually just to bulk it up a bit.
Early start so I was out on the road for 7:45 (early for a weekend run for me) and ran over to Ballyheigue to meet up with a group there who were planning to run 10K. The run over took me 38min, 6K @ 6:20min/km. Then following a 10K flat out and back route and a stop to chat for a few mins after that before I continued on at pace for another few mins, 12.1K in 70min @ 5:34min/km. Easy 25min run home then, 4.2K @ 5:59min/km. 22.3K in total for the morning.
Nice to catch up with the group as has been a while and might be a useful way to work in some of my mp tempo runs. I carried a 250ml collapsible flask in my pocket during the run but wasn't enough and was parched by the time I got home...drank pretty much a pint of orange juice which was lovely when I got in the door. Took 1 Maurten gel enroute, using last years supply that never got used. Expiry date of May 2023 and seem fine but will buy a fresh batch for the marathon itself soon. Did this run in my Nike Tempo Next % which are one of the candidates for the race itself but the slapping nose can be annoying at times.
Mon 11th Sept
50min easy run for today, 7.8K @ 6:26min/km. Just an out and back run from home, headed down a laneway from the village that always intrigued me as didn't appear to be a farmer's lane or a lane to a house so might be okay for public use. Anyways turned out to be longer lane than I thought it would be and very overgrown in the last few hundred meters but got to the bottom almost bang on half way through the entire run. Think I found the water supply facility (or whatever it's name is) for the area so I think it's a public owned lane so possibly okay to run on...always nice to have another road to run on when looking to mix up a run.
Tues 12th Sept
60min easy on the plan for today, I am planning to stick with 4 days running for the majority of this plan and after running 3 days in a row decided a rest day was in order.
Wed 13th Sept
On the plan was (Lactic Resistance Intervals)- Easy 20min Warm-Up, 14-16 x 400m @ 110-115% of GMP w/ 90sec Recovery Jogs, Easy 15min Warm-Down. Unfortunately with my club hosting a primary schools cross country event that evening I wasn't going to be able to get this one done today. Horribly wet day and due to be off work the next day, figured I could just do it the next morning so another rest day.
Thurs 14th Sept
Off work today as was driving up to Dublin to go see the Second Captains 10 year anniversary show in the Olympia. Always been a big fan of the lads from back in the OTB days when I worked late shifts the Football Show between 9-10pm was great company. Ken in particular always makes me laugh as I enjoy his humour. Great show with special guests of Paul Kimmage (always a great read or listen) and Graeme Souness. Very entertaining show and here's to another 10 more years of Second Captains.
Anyways before hitting the road in the car I had some road race training to do. After dropping my daughter to school, I parked up in our local village of Causeway. The plan was 20min warm up, 14-16 x 400m @ 110-115% Goal Marathon pace with 90sec recoveries and easy 15min warm down.
The run broke down as 3.1K in 20min @ 6:25min/km. Included in this as some dynamic stretches. Then it was into the 400s, my planned marathon pace of what I think will likely be 5:40min-6min K on race gave me a range of 2mins to 2:08mins for each 400m.
Unsurprisingly the first one was a little bit fast and I aimed to ease off a bit for the second. But then when the 3rd was 1:55 as well I just said feck it, that's the pace I'm doing that's what I will try stick to doing.
1:53, 1:55, 1:55, 1:53, 1:55, 1:53, 1:52, 1:54, 1:55, 1:52, 1:56, 1:53, 1:54, 1:56, 1:55, 1:55
I did brisk walk the recoveries rather than jog them just to ensure I was actually recovering proper. Found the last few intervals tough but manageable tough.
Cooldown back to the car then was 2.4K in 15:20 @ 6:20min/km
14K in total for the session in just under 90mins. Was very happy with this one as had been a little bit anxious about it.
Fri 15th Sept
45min easy, 8x12 sec hill sprints, easy 5min cool down. After the speed session the previous day and planning to do parkrun in the morning this one was canned. Rest day and drove home to Kerry after work.
Sat 16th Sept
Tralee parkrun in 25:27
Felt a lot better than last week and if anything holding myself back and just thinking of the next run. Small piece of advice I got off someone recently was that when doing a run or planning a run always think of the next run to follow. It's a small thing but good to bear in mind for me at least. I wore the adidas Boston 11s that I picked up in Kildare Village on Thursday for the bargain price of 72 euro. I had Boston 8s before that I loved but these are very different and whilst not the most comfortable shoe for walking around in (I had that issue previously with a pair of Nike Zoomflys a number of years back) they feel good on the run. Another marathon contending shoe, planning to do next week's speed session in them and will be rejigging my long run next weekend, instead of doing it as plan on Sunday I will be doing a 10K road race on Saturday so thinking of doing a 10K warmup, the road race at marathon pace, then another 5K afterwards maybe.
Back to parkrun, 1K warmup plus dynamic stretching in 6:51 & 1.4K cooldown in 8:12 @ 5:50min/km, just a cooldown shortened lap with a running mate.
Weekly total: 51.5K
Year to date: 818.3K
Post edited by diego_b on5 -
Dublin Marathon - Running Shoe Guru Wk11
Sun 17th Sept
The plan had (GMP Tempo)- Easy 20min, Marathon Pace Tempo Run (70min @ 95-100% of Goal Marathon Pace, or GMP), Easy 20min Warm-Down. Bulked the mileage a little by increasing both easy pace sections by 10mins.
Took a bit of a lie in this morning so didn't start my long run until 9:30am. After feeling awful thirsty on last weeks run I was better prepared this week and carried 2x250ml collapsible bottles of High 5 zero in my pockets. Also carried 2 gels but only planned to use one. I need to practice taking a few more of the Maurten's on a run as I think I've never taken more than two. I find them grand though and easy on the stomach.
Today's route would have some rolling hills which was nice to change it up things. As I started the marathon pace section I had a decent downhill for around 500m but in running what goes down must come up. Pace a little bit fast on the marathon section so need to watch that pacing. Loop worked out great as the finished about 200m from home. Spent the day watching sports of various codes thereafter really!
4.83K in 30min @ 6:13min/km, 12.73K in 70min @ 5:31min/km, 5.04K in 30min @ 6:02min/km
Wore my pair of Puma Deviante Nitro 2s for this run, it's probably between these and the Boston 11s for the race itself so alternating them through speed sessions and long runs over the coming weeks to see which is most comfortable.
Mon 18th Sept
Rest day
Tues 19th Sept
50min easy on the plan for today, 8K in 50min @ 6:15min/km. Evening run after work and first time I could definitely say the evenings are closing in as was pretty dull when I was finishing up around 7.
Wed 20th Sept
This week's speed session was Aerobic Power Intervals, so that would be Easy 20min Warm-Up, 5x 1600m (one mile) @ 105-110% of Goal Marathon Pace w/90sec Recoveries, Easy 10-15min cool down.
For what I planned to be a calm down, started work early with the plan to finish work at 4pm....get the speed session done then and head off the juvenile coaching with my ac. Lots of disruption to best laid plans meant things were a bit hectic in a few ways so didn't get out running till 4:40pm. Annoying when I knew I'd be running for around 80-85mins, and had about 5-10mins when I got back to head for training but it worked out fine. The session went great, used a different section of road near where I live but doesn't have much traffic as off a side road. Pace wise I was aiming for 5:20/5:30min/km pace. Each interval was up/down the same interval of road so with a small pull and a headwind the 2nd and 4th intervals were the toughest. Easy pace jog home, change and out the door for training. Great crowd of athletes at training was great to see ahead of the first county championships race on Sunday.
3.3K in 20min @ 6:09min/km, 1600m in 8:21 @ 5:13min/km, 1600m in 8:38 @ 5:24min/km, 1600m in 8:33 @ 5:20min/km, 1600m in 8:48 @ 5:30min/km, 1600m in 8:25 @ 5:15min/km, 1.9K in 12min @ 6:15min/km
Thurs 21st Sept
Rest
Fri 22nd Sept
Rest
Sat 23rd Sept
Decided to bring forward my long run by a day as would be heading to Killarney on Sunday for the first day of the juvenile cross country championships. The plan had Easy 20min, Marathon Pace Tempo Run (80min @ 95-100% of Goal Marathon Pace, or GMP), Easy 20min Warm-Down. I had an entry for a 10K race in Tralee that morning that was due to start at 9am. So my plan was to drive into Tralee for around 7:30am and do 10K before the race, do the race at marathon pace and then do another 5K or after the race. On the drive in parkrun crossed my mind as the finish line of the 10K race was around 400m from the start of the parkrun so thought maybe 2 birds with one stone and hench a plan was hatched. Started off the 10K easy just before 7:40am and headed out the canal and following the coastal pathway around for a 10K out and back route. Change of t-shirt, took a gel and a quick use of the local facilities before lining up for the 10K race which started in the townpark.
10K easy in 61 @ 6:04min/km
For the race I was planning to run it around 55/56mins and unsurprisingly it was a bit quicker so finished in 54:23. I don't have too much to say about the race only that it felt nice and controlled. It was on a route I haven't run for a while but one I really like, when I first moved down to this part of the country it was a route I ran on a good few times with a running group I ran with for a while. It's also incorporated part of a loop that I ran as part of a 2x20mile relay race in a 40mile ultra a few years back so good memories. Over the last K I was thinking I am going to do parkrun or not and I said sure why not but try keep the effort up. Crossed the line, collected my medal...quick change off t-shirt at my car and then started parkrun at 9:56. Happy with my 90 second transition. Tralee 10K in 54:23 @ 5:24min/km
And finally parkrun, from previous starting parkrun late experience I knew that if I could start around 9:55/10am I had a good chance to get it done before the tailwalkers who usually take around 55/60mins. About 400m on the first lap I passed the tailwalkers who had just started into their second lap so maths/time wise I would be all good. I kept up the effort but about halfway through the run I was starting to tire, certainly by the time I hit the 3rd lap my enthusiam had wained and fatigue was definitely in the legs. Certainly the last lap was my slowest but all done and 2 races (one not a race) for the price of one. Tralee parkrun in 50:59 (GPS time 28:13 @ 5:47min/km). 25K in total for the morning.
For the weeks ahead I may rejig the training plan to bring everything forward by a day and do the long runs on Saturday mornings so can take Sundays as a rest day with the various cross country events to come.
Weekly total: 69.4K
Year to date: 879.9K
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Interesting way to break up the long run there D! Did you skip the 20 mins cool down? Hope the legs are feeling ok after the 2 for the price of 1 events 😀
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I did because I was looking at the time on your feet aspect to this too and given I did 10K/60mins before the marathon pace phase I had enough done really. Legs are grand but lots of general fatigue this week, sleep wasn't great last weekend unfortunately so catches up a bit.
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Duplicate post, boards acting up a bit
Post edited by diego_b on0 -
Duplicate post, boards acting up a bit
Post edited by diego_b on0 -
Dublin Marathon - Running Shoe Guru Wk12
Sun 24th Sept
Rest day, running across a field in Killarney supporting my club's juvenile athletes in the first day of the county cross championships. We managed to get 3 teams entered and all 3 teams medalled which was great. Only two individual medals but hopefully more to come on the next day next Sunday in Killorglin.
Mon 25th Sept
8.1K in 50min @ 6:11min/km, out and back run from home after work.
Tues 26th Sept
(Lactic Resistance Intervals) - Easy 20min Warm-Up, 8x 800m @ Yasso Pace w/ 90sec Recoveries, Easy 20min cool down.
Went back to the same spot as I had done the 1600m intervals the week before as it worked well to avoid disruption from traffic and dogs!
Warm up (incl some drills) 3.3K in 20min @ 6:07min/km
8x 800m intervals (target was 4mins for 800m here) 3:46, 3:58, 3:54, 3:59, 3:52, 3:59, 3:55, 3:55. First one was too fast but settled down then. Certainly could feel the fatigue the last two reps
3.2K in 20min @ 6:17min/km on the way home
Wed 27th Sept
Rest day, supposed to have coaching this evening and looked like we'd a window to do it as Storm Agnes wasn't too bad but the orange weather warning was extended until 7pm so had to postpone until the next evening.
Thurs 28th Sept
Easy 45min, 6x 12sec Short Hill Sprints (90 secs recoveries between each), Easy 10min cool down.
Finished work just after 4pm but didn't get out until just after 4:30pm so would be a quick enough turnaround before heading off for coaching. My watch died just after 6k into the run but I was using a loop I know well and it's 10.5K so least I knew I would know my mileage that way. 10.5K in 66mins. For the part I had the GPS for it was 6.3K @ 6:01min/km. For the hill sprints instead of doing a spring and walking back down the hill to sprint up the same section again I just stayed walking forwards...the section of the road I was using has a pretty long hill that's over a mile long with a respite in the middle so 5 of the 6 sprints were up the hill with one on the flat. Home then and over to Ardfert for coaching for an hour.
Fri 29th Sept
Rest, small bit of foot pain today in my left foot which worried me a little bit in case it was going to be a reoccurrence of the injury that kept me away from the marathon last year. It's the same foot and a similar area but feels lower down and more towards the metatarsals than last year. Not overly concerned I but I did send a message to a podiatrist to see could I get an appointment, never been to one before and would be interested to get their opinion. It could be something as simple as using the new runners in the last week as much as anything so would plan something different for the long run and use a pair I've had for a few months now and used for longer and faster runs also. Also watching the camber on roads is one I'd plan to focus more.
Sat 30th Sept
To finish off the week in line with what happening the rest of the week I was bringing forward the planned run for Sunday. Easy 30min, Marathon Pace Tempo Run (90min @ 95-100% of Goal Marathon Pace), Easy 20min Warm-Down.
Bad start to the day with a yellow weather warning for rain and plenty of it on the scene when I got up at 7:30. I was originally planning to have my breakfast at this time and then maybe drive into Tralee...do parkrun and then continue on with the rest of my run. But I decided that with the weather as bad as it was I'd rather get a likely drenching nearer to home and be at home when I finished my run than have to drive 25mins in the car each way. Also I was feeling lazy so I just watched some tele for an hour and then went back to bed for a bit so when I finally got the motivation and what I thought might be a gap in the weather I headed out the door at 10:49. I used a variation of a loop I did a few weeks back but added a bit to the easterly side of the loop...working it out as I ran I thought this would get me close enough back to home when I finished and it did.
4.9K in 30min @ 6:10min/km, raining throughout most of this, little bit miserable weather but not as bad as I expected.
16K in 90mins @ 5:38min/km, this went well up till around 10K into it....I was feeling a small bit in my right calf so stopped for a minute to stretch so had a little bit of concern but it passed. I hate stopping when running can be hard to get the inertia going again but it was worth it this time. My wife happened to drive by at this stage and stopped so told her I was struggling a bit...she asked had I far to go...I just said just a run home really (10K) but I'd give her a ring if I needed to stop. I took advantage of the situation to dispatch my running jacket here as I'd been running with it around my waist for the last half an hour.
5.1K in 32:34min @ 6:25min/km, I won't lie but quite tired during this section....I could probably could have eased it back a bit more but with the weather closing in again I just wanted to get it done so it wasn't as easy as it should have felt in effort.
I ran in my Puma Nitro 2 Deviate today, good to have another shoe I think I'd be happy to run in DCM day. I took 3 Maurten's on the run just to see how I'd manage with them. Feels like a waste as the last one was taken during the final 30mins but just checking for stomach upset but no issues. Carried the 2x 250ml bottles of High 5 zero again...good to offset the taste of gels anyways. No foot issues during the run or afterwards.
Took it handy for the rest of the day then (sure the day was half gone at this stage) and just caught up on a few things at home.
Weekly total: 58.6K
Year to date: 928.4K
Post edited by diego_b on2 -
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Dublin Marathon - Running Shoe Guru Wk13
Sun 1st Oct
Rest day, over to Killorglin for the uneven ages cross country so plenty of running and haring around a field after juveniles. I worn compression sleeves on my calves after yesterday's run as was feeling it a bit.
Mon 2nd Oct
8K in 50min @ 6:16min/km, brought forward from a day earlier and just and out and back run after work. Run felt fine but definitely tired this week, not helped but not sleeping well the night before so aiming to get to bed earlier for the next while.
Tue 3rd Oct
Rest day, checking the recovery status on Polar it said I would still be in a strained status so figure the risk of injury was high so instead of bringing forward my mid week speed session again this week I decided to take a rest day here. With a day off work on Wednesday I'd do speed session then..the rest of the week will sort itself out in time.
Wed 4th Oct
(Aerobic Power Intervals)- Easy 20min Warm-Up, 6x 1600m (one-mile)@ 105-110% of GMP w/ 90sec Recoveries, Easy 15min Warm-Down
Having taken a day off work it meant I could do my speed session at a sociable hour of just after 9am, dropped my daughter to school and then parked my car up in the village starting it. Pace wise I was going to be around 5:20min/km for the intervals here but
3.3K in 20:16 @ 6:08min/km, warmup with a few half assed drills.
1600m in 8:18 @ 5:11min/km, had the benefit of a tailwind here which was nice to start with.
1600m in 8:20 @ 5:12min/km, turnaround then and running back into headwind, not so nice.
1600m in 8:16 @ 5:09min/km, to try negate some of the wind effects I took a right turn at a cross roads about half way through this interval so a tailwind became a sidewind....would use this dogleg for the remainder of the session so only half an interval would either be with or against the wind.
1600m in 8:22 @ 5:13min/km, glad to be over half way through these now as find them tough going....could feel the beginnings of blister off the side of my heel...strange place to get one so not sure the cause.
1600m in 8:17 @ 5:11min/km, 2nd to last, maintaining the pace for the intervals though so just keep it to the same pace but effort was increased.
1600m in 8:11 @ 5:07min/km, last one now so pushed this on a little...strong head wind for the second half on the interval was a bit of challenge so the last 300m was a slog.
2.55K in 16:18 @ 6:24min/km, jog back to the car and with a few stretches job done.
16K in total for the session
Comparing this session with a similar session a few weeks back (5x1600m) I was running today's a little bit faster...on avg 10 secs a k pace faster. Not sure if that's down to improving fitness or poor pacing....I think the rest day before the session helped and trying to get some decent sleep for a few nights.
Weekly total (so far): 24K
Year to date: 952.4K
Post edited by diego_b on5 -
Dublin Marathon - Running Shoe Guru Wk13 continued
Thurs 5th Oct
Was asked to take the club adult training session this evening as the other coaches were unavailable. Hadn't been for a while as just been doing my own runs really. As it turned out there was a low enough attendance and the easy paced run I was running myself working out well to match what was a steady pace for another runner. 8K in 50min @ 6:16min/km.
Fri 6th Oct
Rest day
Sat 7th Oct
Easy 30min, Marathon Pace Tempo Run (90min @ 95-100% of Goal Marathon Pace), Easy 30min Warm-Down on the plan
The longest run of the plan, with a day in Killarney at juvenile cross country on Sunday the run was brought forward a day earlier. Also with my wife away for Friday night it meant I wouldn't be able to get out early on Sat for the run. As they were looking were short volunteers for parkrun in town I volunteered myself and my daughter for marshaling. Had arranging to meet my wife sometime around 11/12 in town when she got back so I just treated it as a bit of dry run of marathon morning with getting breakfast around 3 hours or so before the run (in this case it was 7:30 for breakfast but probably be 6am on marathon day). Also having to stand around for a hour marshaling before the run, whilst not ideal figured again would be good prep. Plus the poxy heat, I like to try get a run in all conditions and running in the middle of the day...never a favourite but again it will be the case on the day of marathon so all good to do. Parkrun done, met my wife at 11:30 and headed over to the greenway where I'd planned my run for today. Ate a small banana as a top up and took a gel. My plan was to extend the run to 45mins easy, then the 90mins at marathon pace and all being well 45mins easy again to finish with. Started my run at 11:52.
The first part of the run 7.14K in 45min @ 6:19min/km was uneventful, whilst the heat was definitely there it was okay as it was offset by a decent breeze. I secreted two 250ml of water on the way out the greenway here as thought it would be a good idea to have something extra to pickup on the way back....one around 4K and another around 7K, I was also carrying 2x250ml of High Five Zero, 3x Maurtens, pack of Clif Shot Bloks. Plenty of activity on the greenway with lot of cyclists....no other runners actually until right at the very end of my run, they had more sense than being out a midday.
Into the marathon pace phase, 16K in 90mins @ 5:40min/km. Covered part of the greenway I hadn't been on at this stage which was nice. The route overall has plenty of long drags and being honest it's very boring. At one stage a guy came towards me cycling at a decent clip on his bike, wearing headphones and with a dog attached to the rear of his bike by some form of a rigid lead. The dog seemed to be doing okay but I can't say I thought much of what I say in regards welfare to the animal. If the dog was to get into distress he wouldn't hear or see it and the dog itself didn't look like a dog built for running as too heavyset...annoyed me a bit this setup. A little bit later I saw a woman sitting down to the side in a bit of distress with her hands on her face and her children with her. I stopped to ask was she okay, and noted she had scrapped her knee so I think she had a fall. I asked did she need help and she said she was ok and didn't need help....she passed by later on with the kids which I was glad to see. I got to the end of Greenway in Fenit around 13K into the run so I just ran down to the end of the pier to see the statue of St Brendan. A lot of things in Kerry are named after St Brendan, not least to me my athletics club. The statue is a bit of a mad thing, quite apt I guess given what the man did in his life. You can get a good look at it here https://saint-brendan.org/
Anyways turned around and started the return journey back to Tralee, quick pitstop at the facilities in Fenit and back to marathon pace. The run was going okay but not amazing. After a long drag that goes on for around 2K I stopped after 1hr 50mins (18.5K) into the run...I was feeling fairly bunched at this stage and took a minute or two for a drink and popped a gel (this was my third gel on the run)...got going again....actually felt a little bit wobbly for a second but it passed quickly. I then started into a phase of lying to myself about how long I had to run. Just another 25mins (well 25mins at marathon pace, sure the rest is grand as it's easy pace) so was motoring again. Passed out some cyclists here....they really were leisurely at times. Picked up one of my hidden bottles on the return...drank most of it in one go...the 500ml of Zero was almost gone at this stage. I still had around 5 mins of mp running left to go when I got to my final bottle...stopped for a second and stretched a little. My upper back and shoulders complaining a bit but just 5 mins to go. And then it was done...glad to have the mp running done for the day.
Now back to easy running, more lying to myself then...first I said sure just do 15mins and that will give me the 2.5hr running that was originally scheduled. Within that 15mins I met another woman who stopped me for a second as she was looking for her bankcard that she lost...I hadn't seen it on my run....but I ran on and 5 mins later I spotted the card on the ground. I met another runner on her way out the greenway so passed the card to her and a description of the woman so she said she'd give it to her as she would be passing her...I hope they were reunited! I said then I'd run the part of the greenway that goes down into the town area and finishing at the train station....that would bring up me up to around 30mins for the run. As it worked out that was almost 35mins so I just said feck it I'd get the 45mins done now. 6.86K in 45min @ 6:34min/km
30K in 3 hours (really 3hrs 18mins if you add in the various breaks), my longest run in distance and duration in 4 years (since DCM 2019).
Weekly total: 62K
Year to date: 990.4K
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Dublin Marathon - Running Shoe Guru Wk13 continued
Thurs 5th Oct
Was asked to take the club adult training session this evening as the other coaches were unavailable. Hadn't been for a while as just been doing my own runs really. As it turned out there was a low enough attendance and the easy paced run I was running myself working out well to match what was a steady pace for another runner. 8K in 50min @ 6:16min/km.
Fri 6th Oct
Rest day
Sat 7th Oct
Easy 30min, Marathon Pace Tempo Run (90min @ 95-100% of Goal Marathon Pace), Easy 30min Warm-Down on the plan
The longest run of the plan, with a day in Killarney at juvenile cross country on Sunday the run was brought forward a day earlier. Also with my wife away for Friday night it meant I wouldn't be able to get out early on Sat for the run. As they were looking were short volunteers for parkrun in town I volunteered myself and my daughter for marshaling. Had arranging to meet my wife sometime around 11/12 in town when she got back so I just treated it as a bit of dry run of marathon morning with getting breakfast around 3 hours or so before the run (in this case it was 7:30 for breakfast but probably be 6am on marathon day). Also having to stand around for a hour marshaling before the run, whilst not ideal figured again would be good prep. Plus the poxy heat, I like to try get a run in all conditions and running in the middle of the day...never a favourite but again it will be the case on the day of marathon so all good to do. Parkrun done, met my wife at 11:30 and headed over to the greenway where I'd planned my run for today. Ate a small banana as a top up and took a gel. My plan was to extend the run to 45mins easy, then the 90mins at marathon pace and all being well 45mins easy again to finish with. Started my run at 11:52.
The first part of the run 7.14K in 45min @ 6:19min/km was uneventful, whilst the heat was definitely there it was okay as it was offset by a decent breeze. I secreted two 250ml of water on the way out the greenway here as thought it would be a good idea to have something extra to pickup on the way back....one around 4K and another around 7K, I was also carrying 2x250ml of High Five Zero, 3x Maurtens, pack of Clif Shot Bloks. Plenty of activity on the greenway with lot of cyclists....no other runners actually until right at the very end of my run, they had more sense than being out a midday.
Into the marathon pace phase, 16K in 90mins @ 5:40min/km. Covered part of the greenway I hadn't been on at this stage which was nice. The route overall has plenty of long drags and being honest it's very boring. At one stage a guy came towards me cycling at a decent clip on his bike, wearing headphones and with a dog attached to the rear of his bike by some form of a rigid lead. The dog seemed to be doing okay but I can't say I thought much of what I say in regards welfare to the animal. If the dog was to get into distress he wouldn't hear or see it and the dog itself didn't look like a dog built for running as too heavyset...annoyed me a bit this setup. A little bit later I saw a woman sitting down to the side in a bit of distress with her hands on her face and her children with her. I stopped to ask was she okay, and noted she had scrapped her knee so I think she had a fall. I asked did she need help and she said she was ok and didn't need help....she passed by later on with the kids which I was glad to see. I got to the end of Greenway in Fenit around 13K into the run so I just ran down to the end of the pier to see the statue of St Brendan. A lot of things in Kerry are named after St Brendan, not least to me my athletics club. The statue is a bit of a mad thing, quite apt I guess given what the man did in his life. You can get a good look at it here https://saint-brendan.org/
Anyways turned around and started the return journey back to Tralee, quick pitstop at the facilities in Fenit and back to marathon pace. The run was going okay but not amazing. After a long drag that goes on for around 2K I stopped after 1hr 50mins (18.5K) into the run...I was feeling fairly bunched at this stage and took a minute or two for a drink and popped a gel (this was my third gel on the run)...got going again....actually felt a little bit wobbly for a second but it passed quickly. I then started into a phase of lying to myself about how long I had to run. Just another 25mins (well 25mins at marathon pace, sure the rest is grand as it's easy pace) so was motoring again. Passed out some cyclists here....they really were leisurely at times. Picked up one of my hidden bottles on the return...drank most of it in one go...the 500ml of Zero was almost gone at this stage. I still had around 5 mins of mp running left to go when I got to my final bottle...stopped for a second and stretched a little. My upper back and shoulders complaining a bit but just 5 mins to go. And then it was done...glad to have the mp running done for the day.
Now back to easy running, more lying to myself then...first I said sure just do 15mins and that will give me the 2.5hr running that was originally scheduled. Within that 15mins I met another woman who stopped me for a second as she was looking for her bankcard that she lost...I hadn't seen it on my run....but I ran on and 5 mins later I spotted the card on the ground. I met another runner on her way out the greenway so passed the card to her and a description of the woman so she said she'd give it to her as she would be passing her...I hope they were reunited! I said then I'd run the part of the greenway that goes down into the town area and finishing at the train station....that would bring up me up to around 30mins for the run. As it worked out that was almost 35mins so I just said feck it I'd get the 45mins done now. 6.86K in 45min @ 6:34min/km
30K in 3 hours (really 3hrs 18mins if you add in the various breaks), my longest run in distance and duration in 4 years (since DCM 2019).
Weekly total: 62K
Year to date: 990.4K
2 -
Dublin Marathon - Running Shoe Guru Wk13 continued
Thurs 5th Oct
Was asked to take the club adult training session this evening as the other coaches were unavailable. Hadn't been for a while as just been doing my own runs really. As it turned out there was a low enough attendance and the easy paced run I was running myself working out well to match what was a steady pace for another runner. 8K in 50min @ 6:16min/km.
Fri 6th Oct
Rest day
Sat 7th Oct
Easy 30min, Marathon Pace Tempo Run (90min @ 95-100% of Goal Marathon Pace), Easy 30min Warm-Down on the plan
The longest run of the plan, with a day in Killarney at juvenile cross country on Sunday the run was brought forward a day earlier. Also with my wife away for Friday night it meant I wouldn't be able to get out early on Sat for the run. As they were looking were short volunteers for parkrun in town I volunteered myself and my daughter for marshaling. Had arranging to meet my wife sometime around 11/12 in town when she got back so I just treated it as a bit of dry run of marathon morning with getting breakfast around 3 hours or so before the run (in this case it was 7:30 for breakfast but probably be 6am on marathon day). Also having to stand around for a hour marshaling before the run, whilst not ideal figured again would be good prep. Plus the poxy heat, I like to try get a run in all conditions and running in the middle of the day...never a favourite but again it will be the case on the day of marathon so all good to do. Parkrun done, met my wife at 11:30 and headed over to the greenway where I'd planned my run for today. Ate a small banana as a top up and took a gel. My plan was to extend the run to 45mins easy, then the 90mins at marathon pace and all being well 45mins easy again to finish with. Started my run at 11:52.
The first part of the run 7.14K in 45min @ 6:19min/km was uneventful, whilst the heat was definitely there it was okay as it was offset by a decent breeze. I secreted two 250ml of water on the way out the greenway here as thought it would be a good idea to have something extra to pickup on the way back....one around 4K and another around 7K, I was also carrying 2x250ml of High Five Zero, 3x Maurtens, pack of Clif Shot Bloks. Plenty of activity on the greenway with lot of cyclists....no other runners actually until right at the very end of my run, they had more sense than being out a midday.
Into the marathon pace phase, 16K in 90mins @ 5:40min/km. Covered part of the greenway I hadn't been on at this stage which was nice. The route overall has plenty of long drags and being honest it's very boring. At one stage a guy came towards me cycling at a decent clip on his bike, wearing headphones and with a dog attached to the rear of his bike by some form of a rigid lead. The dog seemed to be doing okay but I can't say I thought much of what I say in regards welfare to the animal. If the dog was to get into distress he wouldn't hear or see it and the dog itself didn't look like a dog built for running as too heavyset...annoyed me a bit this setup. A little bit later I saw a woman sitting down to the side in a bit of distress with her hands on her face and her children with her. I stopped to ask was she okay, and noted she had scrapped her knee so I think she had a fall. I asked did she need help and she said she was ok and didn't need help....she passed by later on with the kids which I was glad to see. I got to the end of Greenway in Fenit around 13K into the run so I just ran down to the end of the pier to see the statue of St Brendan. A lot of things in Kerry are named after St Brendan, not least to me my athletics club. The statue is a bit of a mad thing, quite apt I guess given what the man did in his life. You can get a good look at it here https://saint-brendan.org/
Anyways turned around and started the return journey back to Tralee, quick pitstop at the facilities in Fenit and back to marathon pace. The run was going okay but not amazing. After a long drag that goes on for around 2K I stopped after 1hr 50mins (18.5K) into the run...I was feeling fairly bunched at this stage and took a minute or two for a drink and popped a gel (this was my third gel on the run)...got going again....actually felt a little bit wobbly for a second but it passed quickly. I then started into a phase of lying to myself about how long I had to run. Just another 25mins (well 25mins at marathon pace, sure the rest is grand as it's easy pace) so was motoring again. Passed out some cyclists here....they really were leisurely at times. Picked up one of my hidden bottles on the return...drank most of it in one go...the 500ml of Zero was almost gone at this stage. I still had around 5 mins of mp running left to go when I got to my final bottle...stopped for a second and stretched a little. My upper back and shoulders complaining a bit but just 5 mins to go. And then it was done...glad to have the mp running done for the day.
Now back to easy running, more lying to myself then...first I said sure just do 15mins and that will give me the 2.5hr running that was originally scheduled. Within that 15mins I met another woman who stopped me for a second as she was looking for her bankcard that she lost...I hadn't seen it on my run....but I ran on and 5 mins later I spotted the card on the ground. I met another runner on her way out the greenway so passed the card to her and a description of the woman so she said she'd give it to her as she would be passing her...I hope they were reunited! I said then I'd run the part of the greenway that goes down into the town area and finishing at the train station....that would bring up me up to around 30mins for the run. As it worked out that was almost 35mins so I just said feck it I'd get the 45mins done now. 6.86K in 45min @ 6:34min/km
30K in 3 hours (really 3hrs 18mins if you add in the various breaks), my longest run in distance and duration in 4 years (since DCM 2019).
Weekly total: 62K
Year to date: 990.4K
0 -
Dublin Marathon - Running Shoe Guru Wk13 continued
Thurs 5th Oct
Was asked to take the club adult training session this evening as the other coaches were unavailable. Hadn't been for a while as just been doing my own runs really. As it turned out there was a low enough attendance and the easy paced run I was running myself working out well to match what was a steady pace for another runner. 8K in 50min @ 6:16min/km.
Fri 6th Oct
Rest day
Sat 7th Oct
Easy 30min, Marathon Pace Tempo Run (90min @ 95-100% of Goal Marathon Pace), Easy 30min Warm-Down on the plan
The longest run of the plan, with a day in Killarney at juvenile cross country on Sunday the run was brought forward a day earlier. Also with my wife away for Friday night it meant I wouldn't be able to get out early on Sat for the run. As they were looking were short volunteers for parkrun in town I volunteered myself and my daughter for marshaling. Had arranging to meet my wife sometime around 11/12 in town when she got back so I just treated it as a bit of dry run of marathon morning with getting breakfast around 3 hours or so before the run (in this case it was 7:30 for breakfast but probably be 6am on marathon day). Also having to stand around for a hour marshaling before the run, whilst not ideal figured again would be good prep. Plus the poxy heat, I like to try get a run in all conditions and running in the middle of the day...never a favourite but again it will be the case on the day of marathon so all good to do. Parkrun done, met my wife at 11:30 and headed over to the greenway where I'd planned my run for today. Ate a small banana as a top up and took a gel. My plan was to extend the run to 45mins easy, then the 90mins at marathon pace and all being well 45mins easy again to finish with. Started my run at 11:52.
The first part of the run 7.14K in 45min @ 6:19min/km was uneventful, whilst the heat was definitely there it was okay as it was offset by a decent breeze. I secreted two 250ml of water on the way out the greenway here as thought it would be a good idea to have something extra to pickup on the way back....one around 4K and another around 7K, I was also carrying 2x250ml of High Five Zero, 3x Maurtens, pack of Clif Shot Bloks. Plenty of activity on the greenway with lot of cyclists....no other runners actually until right at the very end of my run, they had more sense than being out a midday.
Into the marathon pace phase, 16K in 90mins @ 5:40min/km. Covered part of the greenway I hadn't been on at this stage which was nice. The route overall has plenty of long drags and being honest it's very boring. At one stage a guy came towards me cycling at a decent clip on his bike, wearing headphones and with a dog attached to the rear of his bike by some form of a rigid lead. The dog seemed to be doing okay but I can't say I thought much of what I say in regards welfare to the animal. If the dog was to get into distress he wouldn't hear or see it and the dog itself didn't look like a dog built for running as too heavyset...annoyed me a bit this setup. A little bit later I saw a woman sitting down to the side in a bit of distress with her hands on her face and her children with her. I stopped to ask was she okay, and noted she had scrapped her knee so I think she had a fall. I asked did she need help and she said she was ok and didn't need help....she passed by later on with the kids which I was glad to see. I got to the end of Greenway in Fenit around 13K into the run so I just ran down to the end of the pier to see the statue of St Brendan. A lot of things in Kerry are named after St Brendan, not least to me my athletics club. The statue is a bit of a mad thing, quite apt I guess given what the man did in his life. You can get a good look at it here https://saint-brendan.org/
Anyways turned around and started the return journey back to Tralee, quick pitstop at the facilities in Fenit and back to marathon pace. The run was going okay but not amazing. After a long drag that goes on for around 2K I stopped after 1hr 50mins (18.5K) into the run...I was feeling fairly bunched at this stage and took a minute or two for a drink and popped a gel (this was my third gel on the run)...got going again....actually felt a little bit wobbly for a second but it passed quickly. I then started into a phase of lying to myself about how long I had to run. Just another 25mins (well 25mins at marathon pace, sure the rest is grand as it's easy pace) so was motoring again. Passed out some cyclists here....they really were leisurely at times. Picked up one of my hidden bottles on the return...drank most of it in one go...the 500ml of Zero was almost gone at this stage. I still had around 5 mins of mp running left to go when I got to my final bottle...stopped for a second and stretched a little. My upper back and shoulders complaining a bit but just 5 mins to go. And then it was done...glad to have the mp running done for the day.
Now back to easy running, more lying to myself then...first I said sure just do 15mins and that will give me the 2.5hr running that was originally scheduled. Within that 15mins I met another woman who stopped me for a second as she was looking for her bankcard that she lost...I hadn't seen it on my run....but I ran on and 5 mins later I spotted the card on the ground. I met another runner on her way out the greenway so passed the card to her and a description of the woman so she said she'd give it to her as she would be passing her...I hope they were reunited! I said then I'd run the part of the greenway that goes down into the town area and finishing at the train station....that would bring up me up to around 30mins for the run. As it worked out that was almost 35mins so I just said feck it I'd get the 45mins done now. 6.86K in 45min @ 6:34min/km
30K in 3 hours (really 3hrs 18mins if you add in the various breaks), my longest run in distance and duration in 4 years (since DCM 2019).
Weekly total: 62K
Year to date: 990.4K
1 -
Dublin Marathon - Running Shoe Guru Wk14
Sun 8th Oct
Rest day, this time back to Killarney for Juvenile cross country relays. We had 4 teams entered to run and two teams got themselves into the medal positions with U10 boys picking up a gold medal and U12 boys picking up a bronze. Great excitement in all the races and very proud of how the club's young charges have done so far this season with the club winning 20 more points this season than last so going the right direction. Headed up the country after this as was going to be working in Dublin for the next two days.
Mon 9th Oct
Little bit of an over estimation on this run, for what should have been 50 minutes easy became 55 minutes easy. Staying near Blackhall place I picked up the DCM route there, into Stoneybatter and onto the park...a pleasant run in the park as the darkness was closing in but plenty around. Turned back then a bit after the Aras and was aiming to run back towards my accommodation along the quays. Got a phonecall from my mother just towards the end of my run with some bad news in relation to my sister's father in law who died suddenly in an accident late that afternoon. Very sorry for the family and would be a tough week for them all.
Tue 10th Oct
Rest day, back home to Kerry but with a pitstop at home in Laois first to catch up with things at home. Would be back up again later in the week.
Wed 11th Oct
Rest day, could have squeezed in my speed session here but didn't have time after work and before coaching so just carried it over to the next day.
Thurs 12th Oct
(Lactic Resistance Intervals)
Easy 20min Warm-Up, 8-10 x 800m @ Yasso Pace w/ 90sec Recoveries, Easy 20min Warm-Down
3.3K in 20:25 @ 6:12min/km, run down towards the village...turnaround and stop at the graveyard...facing for home to run the first interval
3:48, 3:55, 3:48, 3:49, 3:47, 3:49, 3:41, 3:52....every 2nd interval is always slightly slower and harder and running up a drag. I found the first few of these tough enough but settled in then and nice to see progression on the series from the last time I did this so fitness is improving.
3.3K in 20:47 @ 6:19min/km, run towards the village...turnaround and back to home. Just picked the last of the blackberries off a bush near home at the end of the run for my overnight oats.
Fri 13th Oct
Rest day, seems to be a lot of rest days this week but last week was a heavy week for me on the training.
Sat 14th Oct
Easy 20min, Marathon Pace Tempo Run (60min @ 95-100% of Goal Marathon Pace), Easy 20min Warm-Down on the plan
Brought forward from Sunday as with heading back up Laois I wasn't going to be able to get a run in on Sunday. Thought about working a parkrun into this but just did a regular run from home with adding on a few out and backs onto a regular loop I use.
3.3K in 20min @ 6:02min/km, 11K in 60min @ 5:31min/km, 3.7K in 22:37 @ 6:08min/km, 18K in total in 1:43
Pace wise this was a bit faster for MP pace but I do find my fitness has improved over the last month but 5:31min/km is not going to be my marathon pace. Felt a bit of discomfort in my left foot, in any area which Dr Google tells me is called the Tibialis Anterior Tendon. Not a problem I've had before but I think the Adidas Boston 11's might be putting some pressure on that area so I suspect I won't be using them for the marathon just in case.
With a busy weekend we managed to bring forward the tickets we'd booked for my daughter for the cinema showing of Taylor Swift's Era Tour. My daughter has become a big fan over the last 6 months or so and was looking forward to it. It was a good show in fairness to her, some energy and performance and I do know more of her songs than I'd realize. It did tire somewhat towards the last 3rd it goes for almost 3 hours.
My daughter was taking part in a show herself in Siamsa Tues-Sat every evening this week so we got the last one of those done this evening before heading back up the country to my parents as we'd be attending the funeral of my sister's father in law on Sunday up near my homeplace. A busy week but happy enough with what I got done. Two weeks to go!
Weekly total: 41K
Year to date: 1031.4K
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Dublin Marathon - Running Shoe Guru Wk15
Sun 15th Oct
Rest day from running, back up home to Laois for my sister's father in laws funeral. Very sad day for the family and the extended community in which he was clearly a very popular and well known man.
Mon 16th Oct
8.1K in 50min @ 6:11min/km, ran a regular 5K and a bit loop near home and just patched on a few out and backs to it.
Tue 17th Oct
Rest day
Wed 18th Oct
Coaching this evening so given the last final speed session of the plan was coming up I carried it over until the next day and just did 5K in 30:47 @ 6:09min/km after work
Thurs 19th Oct
(Aerobic Power Intervals)
Easy 20min Warm-Up, 2x 3200m @ 105-110% Goal Marathon Pace w/ 90sec Recoveries, Easy 20min Warm-Down
3.25K in 20min @ 6:10min/km
3.2K in 16:49 @ 5:15min/km, small bit sluggish on the first interval I felt and the effort felt a little bit high.
3.2K in 16:35 @ 5:11min/km, much preferred the 2nd block as seemed to get into the pace better and could hold it with more ease.
3.4K in 21min @ 6:12min/km, nice jog back home thinking it looks like I have got through this plan unscathed which was the main aim of it all. Guess I'll have to do the marathon so unless I can find an excuse in the next week!
Fri 20th Oct
Rest day
Sat 21st Oct
Easy 20min, Marathon Pace Tempo Run (40min @ 95-100% of Goal Marathon Pace), Easy 20min Warm-Down on the plan
As tomorrow would be at cross country in Clare I brought forward my last long run by a day to Saturday again. I ran it around parkrun with the first 10mins before parkrun, then 10mins easy during parkrun and picking up the pace for the next 40mins or and another 20mins easy to finish.
3.2K in 20min @ 6:15min/km, 7.2K in 40min @ 5:34min/km, 3.3K in 20min @ 6:10min/km incl Tralee parkrun in 27:05 in the middle here.
Ideally would have got into town about 20-25mins earlier and got all the easy part done before parkrun but hard to get out of the house some mornings but no matter. Run went well and just ran off around the town for the last 30mins approx to get it finished out. 13.7K in total for the run.
Weekly total: 40.1K
Year to date: 1071.5K
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Best of luck on Sunday D! What wave are you in? Will keep an eye out from the sidelines.
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Thanks, I have an entry for Wave 1 but not sure if I'm going to avail of starting in that that wave. If I was going to use a pace group I'd probably need to drop down to Wave 3 but I might start at the back of Wave 1 and just tip away at my own pace and go off at 4hr 10 pace for the first 10K to half. If I'd raced another half marathon in the last 3 months I'd have a better idea of where I might be pace wise so figure conservative and possibly may even need to be more conservative to hopefully relatively enjoy my first marathon back in quite a while (DCM 2018 3:51 was the last one I raced on my own).
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Dublin Marathon - Running Shoe Guru Wk16
Sun 22nd Oct
Rest day from running (kinda), over on ferry to Clare for Munster cross country. One of my club's young athletes won a medal, our first Munster XC medal in around 5 years so great excitement with it all. He went from 10 to 7 over the last 300m, out of field of 114 athletes it was a brilliant result for him and he was also first scorer on the county team that came 3rd so two medals won. With cross country you're always running from one side of the course to the other in support of the runners so had plenty of that to do on the day.
Mon 23rd Oct
6.5K in 40min @ 6:07min/km, out and back run after work. Have managed to do the full plan in daylight and brightness but another week and bodylite would be out for a run at the same time of day, especially with the time change coming up. Nice email arrived today, officially qualified as an Athletics Ireland Level 2 coach (Throws), proud of that one.
Tue 24th Oct
Rest day
Wed 25th Oct
Coaching this evening but managed to have enough time after work and before that my session done. Simple fartlek session of 20min w/u, 8x 60sec fast with 60sec recovery and 15min easy to finish. 8.6K in just over 50mins for this.
Thurs 26th Oct
Rest day
Weekly total (so far): 15.1K
Year to date: 1086.6K
So race day draws closer and delighted that barring some disaster over the next few days I'm making the start line this year, my first since 2019 which for that one I raced with my wife on her debut marathon. The last time I raced one at my own pace was back in 2018 where I came home in 3:51. This year I haven't even bother tried chasing that time as I did simply not enough of a base going into it and got injured doing that last year so not being injured this year was the main goal really. I have a wave 1 entry (first time ever), can't recall what lies I must have put on the entry form when signing up this time last year for it but I at least have the option. I like the idea of starting with the first wave at 8:45am and being done before 1pm. My first marathon in 2015 was 4:12:54 so that's probably the target, starting off easy at 4hr 10/15 pace and just holding that maybe up to half way to see could I push on then and gain a few mins to get down closer to the 4hr mark. I've always been one to focus on times, maybe too much so comparing where I was to as to where I am now and being envious. Ultimately it doesn't matter what time I run as I would just like to get it done and with some sort of enjoyment to it all. Best of luck to all those lining up on Sunday, especially for those doing their first marathon as it's something you'll remember and cherish for the rest of your life.
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Best of luck D. I haven’t been following logs lately so quick catch up there. Hope you have a great day out.
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Very best of luck on Sunday, enjoy it😊
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Well done today David, I spotted you in the PP (smiling & enjoying it!) and gave you a shout out but missed you later on. Hope you enjoyed the day!
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Thanks all, I certainly did my best to enjoy it…for the first half at least! Second half was tough going at times but crossed the line in 4:07:41 so happy to come under target.
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Dublin Marathon 2023 report
Pre race
Traveled to Dublin on Saturday with my wife and daughter. Arrived at the expo around 1pm and was there for around an hour/90mins as met a few people I knew or hadn't seen for a while. Very efficient number collection so I could have been in and out in 5-10mins easily. I do like the expo but it would be nice to have the option to get your number posted out. Maybe if they sorted out a proper transfer system that posting numbers out would not be such an issue.
After the expo we went to Friends experience at the Point village. Watched Friends pretty religiously when I was growing up and it was appointment tv back in the day really. I watch bits of the odd episode here and now, hard to avoid it as my 11 year daughter is an obsessive fan so it was for her we were going to the experience and it was a nice way to kill another hour. The mock up of the sets were pretty cool in fairness to see and walk around, take a few pictures etc. We headed to the hotel in Leopardstown then where we staying. After a pizza in the bar and just taking it handy for the evening got an early night, 11pm approx (old time).
Woke up around 5am (new time) and got up at 5:45. Headed down for breakfast (porridge and orange juice) before hitting the road into town, I was driving in and parked up on Adelaide road around 7:20. My wife and daughter would be following in afterwards on the Luas.
I was at the bag drop around 8am so time enough to be ready for wave 1. Met a few people I knew between those volunteering at the bag drop and other runners and a few of the pacers. Spirits were high with all which was good, in my own case I had got pretty nervous over the previous day or two so was quite happy when I actually go to the start area I was feeling good and calm. My plan was towards the back of Wave 1 with a paceband of 4hr 10 on my wrist (5:55min/km pace). 8:45am and away we went.
The race
(1K-5K 5:46, 5:45, 5:28, 6:00, 5:59)
First 5K went very well, feeling extremely fresh and calm. Nice thing with starting in the wave I was in was that it was pretty much open road after the first turn onto Leeson St it just opened up nicely with not too much congestion on turns. Going up Patrick's Hill I just kept it nice and handy, same on the quays and up into Stoneybatter, no carnage at the first water station. Soon enough we were into the park.
(6K-10K 5:33, 5:27, 5:49, 5:43)
Around that 5K mark a group of lads from North Clondalkin I heard them say ran past and I ended up running near them for the next 8K or so. The noise and energy off them was something else, they were taking turns pushing their mate who was in a wheelchair but with a sound system underneath. I wonder how they got on overall as I dunno how they could have kept it up. In my own case I just focused on staying calm and enjoying the experience. Turning off Lord's walk onto Chesterfield Ave I took the opportunity to blow kisses at the crowd for my own entertainment as much as anything and got a nice response. The crowds were great here! Running up Chesterfield I spotted fellow DCM Novice 2015 graduate @Singer out in support. Nice to see you B! The first runner from Wave 2 caught up with us here, least I figured they were relative to the pace of those around me. Into Castleknock and great crowds here as always, my first high five of the day here as a little boy was going out of his way to try give people one so I went to him. The band here playing Mr. Brightside was a great choice, a song that is almost 20 years old and never grows old. 10K in 58:57, about a minute to fast.
(11K-15K 5:29, 5:51, 5:15, 5:23, 5:24)
The climbing was pretty much done now barring one pull as we turned in Castleknock. Took a quick Number 1 pitstop here at the facilities at the water station on college road and was glad to have done. Nothing lost time wise as the downhill to follow here is a fast section. Sun directly in our faces now so popped on my sunglasses for the next hour or so. Back into the park now and it was pretty quiet on the course, the odd person from Wave 2 had caught up and moved past at pace here.
(16K-20K 5:21, 5:34, 5:34, 5:37, 5:33)
Out the Chapelizod gate now, good support here through the areas here. I particularly enjoyed the woman in Ballyfermot telling people it was only 8 weeks to Christmas. Great signs here and there on course as always, I always like a bit of humour (e.g. "you paid for this") and ("there is ages to go yet"). Took my 2nd gel here around 10miles. Lawrence's Hill a bit tough but manageable. Great noise in Kilmainham as we turned just after the prison. Was thinking I'd soon be seeing my wife and daughter as they were going to be at the canal after we turned at Dolphin's Barn. Huge noise at the turn here, blew a few more kisses for the laugh. Next thing I can see a familiar person on the road ahead of me and it was my daughter, stopped and chatted for 20-30secs with her and my wife. Told my wife I'm a few minutes ahead of target and said I'll probably pay for that. Got a bottle of High 5 Zero off them and used it to refill my collapsible bottle once I got going again. AKelly of these parts was there too at the bridge, she said "Well done, are you okay?", and I said "I am"...she said "Get going so" in a firm but fair way, so I did. I enjoyed this interaction and went off laughing heading for the halfway point. 20K in 1:54:26....approx 3 minutes ahead of pace
(21K-25K 5:45, 6:17, 5:33, 5:41, 5:29)
Coming up to halfway I decided I'd walk through this aid station, just for a breather and to get some fuel on. Meant I crossed halfway in 2:01:13, if I hadn't stopped for the chat on the bridge or to walk through the aid station just ahead of the halfway mark I'd possibly have gone sub 2 for the half. Definitely too fast when going for 4hr 10s. I did feel I was holding myself back a lot in the first half and figured it's been 5 years since you raced one of these that I was out of practice and not being disciplined enough. Next 30mins were fairly uneventful really but was starting to feel the effort here. I had banked a few mins here so was feeling confident that I'd hit my target time once I kept things going. I took my 3rd (and final gel) as it turned out around the 15m marker. Despite a plan to take one every 5 miles it didn't happen and I just stuck with liquids, either electrolyte or lucozade for the remainder of the race.
(26K-30K 5:33, 6:10, 5:42, 5:36, 6:13)
Really feeling it now, for some reason I suddenly feel really warm here at points, the sun came out on occasion but it wasn't a warm day. I stopped for another walk around the 16mile marker here for more fuel. I think it was Lucozade here and just walked for 30 secs before getting going again. My hips were complaining a little here and a little bit of discomfort in my left little toe. Coming into Terenure I had thoughts of another former boardsie Neildafunkone from DCM Novices 2015. We ran most of what was both our first marathon together having only met once before previously on a group 20 mile training run but having met enroute at the corner of Kevin St and Patrick's Hill we ran together I think up till probably 18 miles before a toilet stop for one of us. In subsequent years I've met Neil on the marathon route marshalling and there he was again this year, nice to met him for a split second fist bump. Around 30K I took another walk break for a second to get on some liquids. 30K in 2:52:48....5 minutes ahead of pace.
(31K-35K 5:37, 5:29, 5:50, 6:40, 6:30)
The next few K were fast, going through Milltown where the crowds are really loud again. My wife and daughter had headed out here to see me but I had gone through before they got there. I stopped for a second on the hill at Milltown before getting going again. I was really feeling the effort here now was was not looking forward to the next 10K. I hadn't been out this way running since 2019 whereas normally I would have tried getting out here for a training run at some stage in the block. Apologies to those who live out this way but I have no grá for it or Clonskeagh that follows for having to run them during the course and wouldn't mind a reconfiguration to take them out of it. Be nice to see more of the Northside to be honest, and sure we could curse the hills out that way for a change. Anyways, really struggling now as we turned to head into Clonskeagh, a clubmate of mine who had started in the wave behind me caught up here now. Told him I was fairly gassed but he just said keep going. I kept with him for about a K but had to let him go near the entrance to UCD. I didn't get a cramp or anything like that but I felt I was just at the level below that with how my calves felt and with time to spare I just thought manage it and manage the effort to bring it home.
(36K-40K 6:57, 5:40, 5:58, 6:10, 6:01)
Roebuck was probably not as bad as I thought it would be, I walked the aid station but ran most of the rest...including the hill just before Foster's Ave. Flying down Foster's Avenue felt great, really loosened the legs out a bit here and huge support here again. Nice little high 5 off a kid here turning onto the N11. Runners were definitely upping their pace here and I tried it a bit myself as figure the faster you go the sooner it's over. Just coming off the UCD flyover the heavens opened up and it was quite simply biblical rain here from here to almost the end. Nutley Lane felt pretty fast but even still I stopped for a few seconds towards the end to take on more water. Nice people here handing out water before the aid station so I took it and skipped the water station. Finally turned on Merrion Road, the home straight kinda. I had been out this way around 2 months back so nice to have run this section of the course although it was raining so heavy at this stage it was distracting in a good way. 40K in 3:54:24...2 minutes ahead of pace, so had lost time but was still good.
(41K-Finish 6:10, 5:51)
Just running now as best as I could, one final walk break just around the RDS just for a few secs for one last push to the end. The support enroute was good it has to be said. In terrible weather and they were still out there, as soon as you are struggling someone invariably cheers you on by name. Just brilliant. Running past the US Embassy now and the emotions are starting to build with it all as the end is coming, I'd be going past the Schoolhouse pub where I met my now wife in the summer of 2005 and she's always been a great support to me. I thought of when we last ran past here together in 2019 when she did her marathon and the great picture a friend took of us together that is in the hall at home. It wouldn't be long now, and then I see it, 800m to go. Two laps of a track! On yes, this is, take it all in, this is what you are here for. Looking to the left going over the canal, I see the two faces of my two ladies right where they said they would be. Now the finish line draws closer, the crowds and noise build again, yet it seems to take forever to get the to end. No need to check times now as I ain't going to be going faster. And soon the roads ends and the magic carpet begins and right through the finish. Crossing the line in 4:09:23 (chip time 4:07:41). So good to be back here again after a long break, I looked to the right and left for an old friend who I knew wouldn't be there (Pat Hooper), my first time through the line there without him being there but will always remember him. A few tears were flowing here as I collected my medal and t-shirt, I didn't have much to say but just said to the volunteers (who were so nice) that I just wanted to see could I do one again, tears of happiness I guess.
Post Race
After that I did the slow shuffle to meet up with my wife and daughter at the meeting point, I was shivering cold at this stage and half changed before going back to the car and getting fully changed. I felt really cold at this point and the others were soaking too so we were all happy to hit the road back down the country to my parents. I'm not a drinker so post race pints is not a thing for me but I do like meeting up with my people, I would have liked to have met a few other fellow runners but will catch up with them over the next few weeks in person or online. I got a few messages on the phone asking was I okay as my chip didn't register when I crossed the finish line for some reason...have since got that sorted with an email to the marathon office. I spent time on the phone in the car then catching up with how others got on, some great performances and always exciting to see people getting pbs. A few school-mates of mine made their debuts and got on great so was happy to see that.
Verdict
All in all it was a great day but I did find the 2nd half very hard, poor pacing as much as anything (1st half 2:01:13, 2nd half 2:06:28). But I met my aim for this which was to first make the startline and then get it done, 4hrs 10 was an arbitrary time I picked that seemed within my range and I had been training for a 4 hr time but after the experience of Dingle I felt it wasn't there yet. What comes next is another matter, I have an entry for the Run in the Dark 5K (it's 10 years since my first ever race and that was it) coming up in November so that's the next race up. There is part of me thinks that maybe I could try another marathon block and aim for something in the spring, I do enjoy the structure of the training and having survived this one block...how would another go, could I get down to sub 4 again? Manchester has always been one I've considered and signed up for previously so might be an option. I'd rather have a bit of time to decide about signing up for Dublin again for next year but I'll probably take the entry now and look to transfer it in the summer if I'm not going to use it.
Thanks to all for their support here in person, online on this platform and others.
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A lovely report D. You were smiling and very comfortable when you passed on Chesterfield and I remember noticing how much space you had, a good plan by all accounts. Congrats on finishing another marathon in a great time - no matter you are running or racing 26.2 is not a walk in the park.
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Marathons are tough B'stards - very well done.
A lovely report - nice mention of Mr Hooper as well.
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Great report D. Like others I was a little concerned when the tracker stopped reporting after 40K but it seems you had everything well in hand.
Delighted for you after last year's frustrations.
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Thanks very much! Indeed I was smiling and enjoying it in the early stages there, sure you might as well and you never know when it might be your last. Apologies if I missed you as quite large crowds there at that point so couldn't hear much.
Thanks A, yes it was a nice reminder of the challenge of the distance. It's not the first time I've been around the 16 miles marker and thinking another 10 to go...it's a fair chunk of road and running. I suspect I'll always think of Pat in relation to the finish line of the marathon there, the fact a lot of the officials there were wearing green jackets (Raheny colours) definitely caught my eye for a second.
Thanks D, it was a bit of a missing in action moment there for some reason. Seems to have happened to a few people going by stuff on FB. I just got the text with my finish time yesterday so 48 hours later the tracker is back on track! Yup, nice to get another one done for sure after missing the last two I tried for. Whether I'd be brave enough to try Hanson's again I think I'd have to get more miles and another block at least in the legs. The plan I used this time has brought me down to 3:43 in the past so with more adherence to it I can get some more bang out of it yet.
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Congratulations on a really solid effort. It has been great to read so many race reports through the Autumn marathon season. Running 26.2 miles is something to be proud of, running it faster than target should be something you're even more proud of. Well done.
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Thanks S, it really has been great reading the reports and I took a lot from yours in particular I have to say. Whilst this is an A&R forum it really seems to be a marathon forum as much as anything so nice to be back at the table.
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Well done D, only getting to catch up on the DCM reports now & what a great read yours was! Congratulations on a great race, the marathon is a tough distance. We train for months on end for this one race & it really can go any way, no 2 marathons will be the same! Like you I love the structure of a marathon block, it's like nothing else in my opinion, the strength & positives (mostly) gained from week to week are amazing, love it😊 very best of luck with whatever you decide but for now enjoy the buzz🤗
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Thanks very much E! Indeed it felt good the last week or so alright having managed another one and came through in one piece in both training and the race itself.
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Catchup
Mon 30th Oct / Tues 31st Oct / Wed 1st Nov
Pretty tired but no niggles, back home to Kerry in the afternoon/early evening on the Monday. Legs seemed to recover well, the quads being the last which I could still feel a little when going upstairs on Wed but grand otherwise.
Thurs 2nd Nov
5K in 30min @ 6:16min/km, first run back which I did after work in the evening time. Suddenly it's winter for running with wearing a high viz running jacket, hat, gloves (to start off with) and my bodylite. The roads were really busy for some reason so wasn't the most enjoyable running experience to be honest with having to stop/step into the ditch a few times. Legs felt grand which was great though.
Fri 3rd Nov
Rest day
Sat 4th Nov
Fenit Greenway parkrun in 24:34
I've never been to the inaugural edition of a parkrun previously so with the newest Kerry parkrun starting up this weekend this would be a kinda first for me also. Fenit, like Tralee and Listowel is also around 25mins/25K drive from me so great to have another option on a Saturday but I think Tralee will remain my home parkrun as often going into Tralee on a Saturday anyways.
Arrived in Fenit around 9:05/10 and got a decent parking spot. I just did a bit of an out and back warmup on the out and back course, met a clubmate enroute so caught up with him for a bit. Back for the briefing and at 9:30 away we went. The route itself, to explain is termed an M route. You run out the greenway past the first cone to the second cone (approx 1.85K) out, you turn at that second cone, then run back to the first cone (so back about 700m), then you turn at that cone and run back to the second cone, turn again at that 2nd cone and after that it's a fast 2K to the finish. The first 1.2K approx has a decent drag as you run out the greenway but after that then it's flat for the section between the cones and fast to finish particularly in the last K. Congestion wise I thought that might be an issue on the course but given the time of day it's pretty quiet out there so not many if any cycling at that time of day and with 200 runners it was grand really. Summer time might be more challenging but the amenity is there for all to use and enjoy. For my run I didn't really have a plan for what pace to run and just went on effort which was fine for the first two K (4:50, 4:50) but for the next three K (5:02, 5:00, 4:48) it certainly was tougher to sustain the pace. I'll give this one a go again in few weeks with fresher legs to see can I get a sub 24 on it. A young runner from my club was the first finisher on the day which was great.
Caught up with a running mate then for a bit of a cool down. 1.6K warmup and 1.1K cooldown also so 7.6K in total for the morning.
Afterwards I was about to head off in the car when I just remembered that @DeepBlue of these parts was doing tailwalker so went back to meet up with him for a catchup in the coffee shop across the road. An enjoyable morning now, my first "F" parkrun also...I am very slowly doing the parkrun alphabet challenge.
Sun 5th Nov
Had debated about running again but had a bit of a upset stomach for some reason so decided to leave it off and just took it easy for the day. Bit of cross country and throws coaching for around 60/90mins in the middle of the day but nothing too strenuous. Catching up on tv/newspapers then for the rest of the afternoon.
Year to date: 1146.6K
To come
Been thinking about what I would like to do for the next few months, I looked at both Tralee (9th of March) and Manchester marathons (14th of April). The former I could sign up relatively close to the event, the latter the last 10% of tickets are going on sale for that in January so will have to wait until then to see if I could get a spot. So for now I'm going to do the boards base plan over the next 6 weeks approx to keep things ticking over mileage wise but will be veering on the easy side of pacing I figure with a few fast bits through parkrun and the sessions in the plan.
I will have the National Masters Indoors in Athlone on the 13th of January and I am intending to compete in both shot putt and weight for distance at that so need to get back throwing again as haven't done much since August.
Race wise my club are hosting it's annual Tom Kelly 8K race (https://eventmaster.ie/event/DodVimAcJr) on the 14th of January so I have signed up for that. I missed running it last year through injury so would be a nice one to maybe close off the base plan with. Come January if I got an entry for Manchester I would probably like to give that a crack or if not I could consider doing a shortened plan for Tralee if I was going with that. I am confident in the base plan that I would be okay to ramp up for 8 weeks from that and manage the race.
Also my club are starting a S&C class on Tuesdays for the next 6 weeks so probably a good option for me to do that also to try get a bit stronger and resilient in a few areas to help running and throwing.
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Thanks for hanging around D. I hadn't realised you had done so specifically. Great to catch up. It must definitely be a good sign that you're eager to head into another marathon block and race relatively soon after finishing one. Usually I'm still in "never again!!" mode in the weeks after finishing one 😁.
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Boards base plan Week 1
Mon 6th Nov
5.5K easy in 34:14min @ 6:13min/km. After work run and conditions not great, a winter run with cold and rain.
Tues 7th Nov
My first S&C class in a long time, at least a year I think. I was stagging a bit going to this but it was good, 24 people at it with a mixture of backgrounds and some new faces. 4x rounds of Tabata (10x exercises for 20secs each with 10 secs interval between them) and them with some stretched and mobility to finish. A few of exercises I find very tough like pressups...and would be feeling the effects of those for a few days across my upper chest. Same with the core work, it reminded me when I did palates 9 years ago and you can feel the stomach muscles...I've got a six pack in there somewhere...well hidden.
Wed 8th Nov
7.3K easy in 45min @ 6:08min/km. Coaching this evening so just time for a short 45min run from home after work.
Thurs 9th Nov
Rest, stomach still feeling it from Tuesday.
Fri 10th Nov
Rest
Sat 11th Nov
Tralee parkrun in 37:41.
My 150th parkrun, had cajoled my daughter into going so said I'd run with her. She did great and ran every step which is good going for a 11 year old who doesn't hugely enjoy distance running but does like doing the odd parkrun. She left me for dead over the last 200m when she kicked for home. Before the run I got a lovely collage presented for my 150th, it's a really nice thing Tralee do with the unofficial/official milestones. Collection of pictures taken from various events "of myself running either on my own or alongside family and friends or those random ones taking as you are standing around before hand or after hand. Almost all are from Tralee (I have 100 parkruns on the that course) and a few from Listowel. Just a really nice thing to have and will be going on my office wall. Coincidentally two of my clubmates were milestone runs with one doing 150 and another doing 200 so nice to share that with some friends also.
Sun 12th Nov
Up the country for more Cross Country with four of the juveniles athletes in my club competing in the Munster Uneven Ages in Two Mile Borris. An enjoyable day out now, no medal success but all performed well in their age group and showing good progress.
Back to my parents place after the cross country and headed out around 4pm for what was intended to be 90min easy. I picked two loops to use, one I'd never run one before so wasn't sure how long it would take and that joined up with a regular loop I use. The route ended up taking me 100mins and pace wise it slipped more into what was probably a steady run so have titled it that. 16.5K in 100mins @ 6:02min/km. I did ease it back once or twice but this pace felt good so stuck with it.
Weekly total: 34.3K
Year to date: 1146.6K
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Well done on your marathon D. I think you said hello near the pacer tent on your way to your wave? Took me a few secs to register your rugged visage. 😉 Super report, congrats on hitting the target!
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Thanks D, that was indeed me alright and no worries I kinda guessed you didn't recognize me! I was wearing a very fetching white oversized hoodie from Penneys (3 euro clearance) and disposable poncho ensemble at that time. As someone I met once who I only knew through running circles and races said "I didn't recognize you with your clothes on"!
Thanks, pretty happy with it all since really as having gone away from the distance for a relatively long period it was good to dip the toe in again.
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I'm a bit late to this but congrats on the marathon. It was a great run and a great achievement to get well under your goal too. I love the emotion in your report, there's just something about pushing yourself physically over that distance that really brings out a whole host of emotions.
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Boards base plan Week 2
Mon 13th Nov
With plan to work in Dublin I'd stayed in Laois overnight but owing to the orange weather warning I ended up staying at my parents place and working from there. Managed to cancel and rebook a non-refundable booking through hotels.com so was pretty happy about that.
Tues 14th Nov
10 years ago I did my first 5K race at the Run in the Dark in Dublin so was back again this year for another go at it. 28:26 was the time did then in my first ever race. Doing the couch to 5K program back in 2013 is easily one of the biggest life changing decisions I ever made, I've kept up running ever since....niggles come and go but hopefully running lasts forever, health permitting. I returned to do the same race in 2014 (doing the 10K edition) but since moving down to Kerry I haven't done it since, nice to go back to it again this year.
Staying near O'Connell St I jogged down to the Point for the start of the race. 2.6K in 17:21 @ 6:39min/km. My plan for the run was somewhere in the 24mins range, I know these events are very busy so you lose a good bit of time with the congestion. Lining up in the start area for the race it was hard to figure out where to stand in the correals and once the race started it appeared I was in with some of the 10K runners who were being held back, feck! I managed to get out through a gap in the fence (or I may have made one) and got over to the side with the 5K runners and crossed the line a minute or so after the race start. Very congested from the off, and people weaving all over the pace. I tried not to do the same but on occasion had to do to pass and get some clear road ahead, people running taking selfies of themselves and videos etc. Different kind of race I guess. First K, 4:59. Second K and still very congested and the going over the Talbot bridge was a bit slow, 5:03. Onto the South Quays now and a bit of space opening up and less weaving. Pushing on here a bit as well, 4:49 for the 3rd K. My watch had been tracking the markers pretty well here but somewhere between the turnabout and the 4th K marker my watch was about 150m/200m off, pretty much one side of the Samuel Beckett bridge to the other. I had the 4th K at 4:45. Into the final K now, back on the North Quays and the last push here, got boxed in for a 10/15 secs but stepped to the side to move past a pair of runners who I guessed were pacing for the 10K. Around the final bend now and driving all the way through the finish line, 24:57. 5th K was 4:33. I finished in 197th place out of 2105 runners. Checking back, between the 5K and 10K there was 4000 finishers overall which is huge really.
Jogged back to the hotel alone the Luas tracks, 2K in 16mins @ 8min/km. A Boojum burrito then for a late dinner went down well.
Wed 15th Nov
Rest day, off work today so headed back down to Kerry. Back down in time to collect my daughter from school.
Thurs 16th Nov
Took the option to do the club run in Tralee this evening on the greenway, the plan was 45min steady. Worked out at 8K in 45:53 @ 5:43min/km. It's an ideal surface/location for running in the dark.....fair boring during the bright!
Fri 17th Nov
Rest
Sat 18th Nov
Fenit Greenway parkrun in 23:21
My parents were down visiting so said to my Da to pick Tralee or Fenit. He went with Fenit, we were a bit slow getting out of the house and then I forgot to turn in Ardfert (autopilot) so lost another minute there so was little bit late arriving at 9:20 so only time for a toilet visit and to listen to the briefing before the run starts. No real plan for the run, but just go off at it with a good effort and try be faster than my first run here two weeks back (24:34). Didn't look at the watch until the first K clicked, 4:43. So the pace was set, see could I hold it now and get my first sub 24 5K since March. 2nd K, 4:40....holding the pace well now and effort was fine. 3rd K now, which would be the slowest K with a good headwind and a turnabout to navigate. Just just hold the pace as best as I could now but was starting to get tough and breathing getting laboured, 4:48. Decision time, back off or push on....went with the latter and figured I've recent practice at the discomfort of this so go with it. Final turn after about 200/300m of 4th K and time for another push on now for what you tell yourself is just a mile to the end (more like 1800m), the lies you tell yourself at times with this stuff. A clubmate passed me here and opened up a decent gap ahead of, had a bit of tit for tat with one guy over the 4th K before he pushed on but was a group of 4 of us slightly drawn out. 4:38. Into the 5th K now which is a very fast K with a nice decline right back to the start, felt like a race now with 4 of us....I was in 3rd place of the 4th. 400m to go and I'd pushing it hard now as I guessed the time was in the bag, my clubmate still ahead as 2nd of the 4 of us. With the last 50/75m he just holds his pace as I move past him to gain another spot. Sure a race within a race that's a not race but finished in 15th place, 23:21 and my 2nd fastest 5K this year. Had a great chat with one of the guys who I'd been running near over the last two K's afterwards, comes over from England a bit as his Dad lives over here so will no doubt see him again. 1K cooldown jog with my Dad then after he finished.
Sun 19th Nov
Little bit lazy this morning, was thinking about joining the club run at 8am but took a lie in. I should have been doing 90mins easy but having raced two 5Ks this week I just did an hour's easy pace run starting off around 9:40am, weather was not the best for much of it with high winds. 10.5K in 1:03:40 @ 6:03min/km.
Weekly total: 34.4K
Year to date: 1208.7K
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Boards base plan Week 3 (not really)
Mon 20th Nov
10.5K in 65mins @ 6:13min/km, an after run in the dark...not much to report about. i do enjoy running in the dark though, some people don't like the dark but have never minded it.
Tues 21st Nov
My club S&C class, my 2nd one to make (missed one as was away last week). A little bit of a different format to last one, working through circuits in pairs where you alternate between one exercise...so say round 1, you might do jumping jacks for 30 seconds as your partner does russian twists on a mat on the ground. Then swap over for round 2 so you do the Russian Twists as your partner does jumping jack. Round 3 a new set of exercises and so on. Dreading mountain climbers for the finisher, I hate them so much. No soreness after this class which was nice.
Wed 22nd Nov
Rest day
Thurs 23rd Nov
60min progression run (10.5K in 60min 24secs), another after work in the dark run. Splits went as follows 6:20, 6:18, 6:03, 5:50, 5:49, 5:47, 5:43, 5:40, 5:08, 5:00. For the last two I was surprised when I saw 5:08 beep for the 9th K and thought feck, you're going to have to pick it up a bit more now so I did but probably overcooking what was nice progression run for the first 8 K.
Shocking scenes from Dublin today, the horrid event of what happened at Parnell Square and then what followed. Images that will stay with people for a long time, the image with the school bag on the footpath. And then when night fell something very visceral about seeing Dublin buses on fire, Luas trams and garda cars. Disgraceful scenes and how any can consider that some sort of legitimate protest is beyond me.
Fri 24th Nov
Rest day
Sat 25th Nov
Tralee parkrun in 27:01
Had my name down for pacing today, after a fast one for me last weekend I figured one way to cool the jets was to pace it so I had mailed the ED during the week and said I would do 26/27/28...whichever suited so she said 27. Grand for me as 9 minute laps (GPS never great in Tralee town park I find). Arrived just at 9:20...I need to get out of the house faster and no one to blame but myself and the 27min bib was gone....someone else had volunteered it for themself as they thought I wasn't coming but the rd got it back for me...I was asked would I like to pace 24 instead but I had to decline as that would be pretty much racing it for me at the moment.
Anyways 27 it was and away we went very promptly at 9:30. First lap always seems fast but I had the 26min pacer a bit up the path ahead of me so gauged off him as well as effort. No one noticeable using me for pacing yet but I settled into pace well enough. Going through the start/finish area I noted 8:41 on my watch so was a little bit hot. Second lap now and I could notice a runner on my left hand side, wasn't certain if she was pacing off me and thought she would move ahead but stayed right on my shoulder for a bit. The first place finisher (Oisin) passed me during this lap, saying hello enroute as he set a new course record of 15:20. National U23 XC champions are on another level of running! In my case coming to end of the 2nd lap I had exchanged a few words with my pacee. Through the start/finish and 17:4x on my watch. Last lap now and I start giving my pacee a few tips/encouragement. I tell her this is the last time you run this section today etc, just keep the effort...don't need to go any faster. All good and we're about halfway through the lap and through the dog leg she is still on my shoulder...motoring well. One last time at the draggy section now, just told her again she doesn't need to go another faster but just hold the same effort if she can. Just at the top of the pull she stops for a second to dry retch, I stopped as well and just asked was she okay. She said grand but told me to keep going, I just said you're fine but if you can get running again we have time to spare her and with that we started again....I couldn't see anyone else around that was pacing off me from what I could tell. From this section of the course I always think 2mins to the end....last few corners now and I seemed to have either picked up a few or a there's a few around me (not sure from where). I was watching the watch now and telling them right now is the time to open it up....when there's only maybe 200m left and away they go. I eased back a small bit to see could I get a few others past me and I run through the finish line with 26:55 on my watch (I appear as 27:01 on the results) but the pacee clocked 26:50 and a new pb for herself. I enjoyed this run as haven't done pacing for quite a while.
Cool down jog with a mate, 1.4K
Sun 26th Nov
Over to Cork early this morning for Munster XC B championship in support of one of our club athletes running. A good day where he brought home a bronze medal after a fine run to finish well up the field. Got back home around 4:30pm and said I'd watch the United match and then go for a run. I watched the match but by the time it was over and as I was catching up on a few things on my laptop at the same time I was a bit tired so dinner instead and no run...watched Ireland's Fittest Family instead. I might get closer to following the boards base plan next week.
Weekly total: 27.4K
Year to date: 1236.1K
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Catchup since end of Nov/Start of Dec, too long has passed to remember these runs but here goes
Mon 27th Nov
60min easy, 10K @ 6min/km
Tues 28th Nov
Club S&C class
Wed 29th Nov
Rest day
Thurs 30th Nov
60min @ marathon pace, 10.3K @ 5:51min/km
Fri 1st Dec
Rest day
Sat 2nd Dec
Tralee parkrun in 25:05. 1K warm up and 1K cool down. No real memories of this run at all, I worn a hat and gloves cos it was a bit cold!
Sun 3rd Dec
Was up in Navan for the National Uneven Ages Cross Country as two of the athletes from my club were running in one of the races. Our first time in a number of years having athletes compete at National level in cross country. A fast course with many excellent runs throughout all the races. I was working in Dublin on Monday and Tuesday so stayed up in the city for two nights. Got a few runs done in the Phoenix Park. So this evening it was 60min easy, 10K @ 5:58min/km....going in the Parkgate entrance...I followed the north road around to the Castleknock gate and then back down Chesterfield Ave. After a quick takeaway I headed to see Foil, Arms and Hog in Vicar St. Excellent show.
Weekly total: 37.3K
Mon 4th Dec
9K steady in 52mins @ 5:50min/km. Ran into the Phoenix Park via Stoneybatter and the North Circular Road, cut across the middle of the park then via Lord's walk and down the Kyber. Quite enjoyed this run, moreso than the run the evening before.
Tues 5th Dec
Rest day, drove back home to Kerry after work. Bit of a pain getting out of the city as is the way this time of the year....it was after 10pm before I got home.
Wed 6th Dec
Rest day
Thurs 7th Dec
11K easy (incl strides), hadn't done strides in ages so would like to start incorporating a bit of interval work again so need to get used to running a little bit faster again.
Fri 8th Dec
Rest day
Sat 9th Dec
Templemore parkrun in 25:20, 1.1K warm up and 1K cool down
Not a great nights sleep before this so wasn't too inclined to do but hadn't done Templemore yet this year so pushed myself out the door, my Da was doing it also. It's my home parkrun (when I'm up home in Laois and one my Dad does most weeks, he celebrated his 100th parkrun a week earlier which is great going for 70+ years of age). I didn't feel amazing during this run to be honest, it was pretty windy enroute and coming to the last 200m I thought I might be able to push a bit to finish with 24 on the watch but not to be. A busy time of the year and it does catch up sometimes.
Sun 10th Dec
14K easy 62mins @ 5:52min/km, an uneventful run until the last 20mins where I came across a part in the road that was completely flooded. The options were to double back and add around 5K to the run or else run through it. I stopped for 2-3mins, no way past cross country either and just said feck it and ran through. It was just below ankle deep but not cold so least that was something. After that I ran past a house that had some serious looking dogs that were really not happy to see me on the road running, they were fenced in with not the most amazing fence I have seen but there also appeared to be some sort of an electric fence that you would normally use for cattle. Fierce excitement for the last part of run.
Weekly total: 41.1K
Mon 11th Dec
Treadmill 5K in 30:41 @ 6:08min/km. Not been on the treadmill in a long time and it was horrible, I was planning to run outside but was a proper downpour and whilst I wanted to run I didn't feel like a proper soaking immediately as soon as I was due to start. No two words about the treadmill but I hated it.
Tues 12th Dec
Rest day, should have done the club's S&C class but wanted to watch United vs Bayern. Probably should have done the S&C as would have been a lot less painful than United matches have been this season.
Wed 13th Dec
7.5K in 45min @ 5:59min/km, got this run done at lunchtime.
Thurs 14th Dec
5K in 30min @ 6min/km. Aiming to try get 5 days running this week. Some shot put practice after this run, National Masters coming up in a month so have to get the throws going again.
Fri 15th Dec
Rest day
Year to date: 1332K
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Sat 16th Dec
Tralee parkrun in 24:29 (4:54min/km), 1.2K warmup (5:51min/km) and 3K cooldown (6:13min/km)
Felt better than the last few parkruns, coming onto the 2nd lap one of the lads I know there beckoned me to go with him as he passed me and I said nah I want to keep this at this pace today. Glad I did as he finished a minute ahead of me. Did a longer cooldown to bulk up the weekly mileage a little to try keep it in line with previous weeks.
Sun 17th Dec
16K steady run in 94mins @ 5:54min/km
Was out to the track in Castleisland for 2 hours coaching with some of our juvenile athletes incl my daughter. Sprints, shot put and javelin were the events I was covering. Back into Tralee then with family, they were going for food and I declined as I wanted to get my long run in ahead of two matches to watch later (United and the Packers both on the tele one after another....need match offered much inspiration or enjoyment in the end). For the run I took in a southern loop of the outskirts of the town going into the countryside more as the run progressed and finishing back where I said I'd meet them around 90mins later at the Brandon car park. One of the small pleasures I find in life is roughly planning a loop in your head as you run and getting the distance pretty much perfect to where you want to finish. Weather conditions for the run were pretty much horrible throughout with decent bit of rain for it all so we just headed home as soon as I was done which was great. Small bit of foot discomfort I have been feeling this week in my left ankle/foot, going to try some mobility work on it to see if it helps.
Weekly total: 42.7K
Year to date: 1357.20K
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Catchup...not a huge amount in the last two weeks, feeling a little bit niggly in my left foot so dropped things back to 3/4 days running a week at the moment and have reduced mileage....weather not helping on that front either.
Mon 18th Dec
Nothing
Tues 19th Dec
5K easy in 30:17 @ 6min/km
Wed 20th Dec
5K easy in 29:44 @ 5:54min/km, bit of hassles with a dog on this run. I do wonder why as the same dog is well used to me running past his house but today he was not happy for some reason.
Thurs 21st Dec
Nothing, finished up work for the Christmas break. Sad news in the family as my wife's aunt died after a short illness over the last number of weeks so meant a family funeral to come over the coming week or so.
Fri 22nd Dec
Rest/Birthday. Was planning for either a run or cycle (first one since the summer) but the weather was proper horrid so we just headed into town for the day and picked up the last few things for Christmas.
Sat 23rd Dec
Tralee parkrun in 25:07. 1K warm up and 1.6K cool down. This felt a good bit harder than it should have felt and in comparison to recent similar efforts, fitness not amazing this time of the year and the last few days have been quite stressful with a few things.
Sun 24th Dec
Nothing, traveled up to Laois to my parents as the plan was we'd have Christmas dinner with them before coming back down again as the funeral coming up on was on Stephen's Day/day after that.
Weekly total: 17.6K
Mon 25th Dec
7K in 40:35 @ 5:47min/km, as Santa had been and gone there was a bit of time to get out before dinner so just a loop around my home place. It's easy know that my mileage is low at the moment as the pace on easy runs has increased. Not running enough to have fatigue. Drove back home to Kerry in the evening time, first time every traveling a significant distance on Christmas Day but it's only a 2hr drive so not too bad.
Tues 26th Dec
Originally didn't think we'd in Kerry on this day but with the funeral coming up in the evening there was some spare time in the morning so had time to do a local 5K race that's a fundraiser for the Irish Cancer Society (Festive 5K for Cancer it's called). It's a simple race around Ballyduff, donation bucket that you put your donation in and sign the disclaimer....no bib numbers and no results taken as it's just a bit of fun. Even still people run it pretty hard to try burn off the excess of the previous day, good support from my club with around 10/12 runners doing it. I was cutting it fine when I arrived so no time for a warmup. 24:16 was finish time which was just over a minute quicker than last year so always nice to be a bit quicker!
Back home then and some throws practice with my daughter as we were supposed to be competing in the Northwest Indoor Games in Athlone on the 28th.
Wed 27th Dec
Funeral today, a sad day as said goodbye to a very nice person who had a great sense of humor that I always enjoyed plus was always very nice to our daughter so a lot to like and remember. Later in the evening, drove up to Laois later on that evening with my wife and daughter with the competition in Athlone the next day
Thurs 28th Dec
Northwest Indoor Games, decided to do this competition for practice for the indoor season to come and originally as we'd thought we'd be in Laois for 3/4 consecutive days over Christmas we'd drive home via the competition in Athlone that day. As it worked out it was a trip especially for it but a good distraction. It was a nice competition that was well attended from all parts of the country so I expect we'll attend it again next year. My daughter did great in her comp where she placed 3rd with a new pb which was great. In my own case a terrible series of throws, my best one being my first one and just downhill from there....got bit of work to do.
Fri 29th Dec
Nothing, was going to run in Laois before the trip down but said I'd leave it till we got home. More terrible weather when we got back down so just left it off.
Sat 30th Dec
Barcoding scanning at Tralee parkrun for me today, some challenges with the regular route today as the dog leg section (an out and back on every lap) was flooded so they had to adjust the course and it came up short unfortunately. Found out later that they were able to adjust the times for 300m approx that was missing from the route. I went for a run when I got home, what was meant to be an easy 30/40min run turned into a 35min progression run (6.3K) as the weather turned yet again for the worse around halfway through the run....got a right battering with wind and rain. A great end to the year!
Sun 31st Dec
Nothing, just non stop wind and rain here. Could have used the treadmill but decided to leave it off and start anew in 2024.
Weekly total: 18.3
Year to date: 1393.10K
That wraps 2023, the highlight on the running front was being able to train for and complete the Dublin marathon and I guess that's no small thing to go away from any year with. Was just looking back at a race results sheet I keep and it was in the summer of 2019 the last time I broke a running pb in an official race (10K, 44:40). I did do some time trials through 2020 which set fastest times for me in 1K/1mile/3K/5K but that's a long time ago now so would be nice to get official faster times than those. So for the year ahead I would like to try get back into the shape that I could consider an attack on a one of the pbs at some point over the next 12/18 months....I also have to accept that I am now 5 years older and 5-10kgs heavier than I was when I set some of those times....I can't do much about the former but I can do something on the latter.
Best of luck to all for the year ahead and thanks for reading throughout the year. The supportive comments here and elsewhere are always appreciated.
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