But its cold outside

Saturday 24th Sept
Plan 1m easy, 4 x 15 mins @ 8.45 off 3mins rec, 1m easy
Actual 1m easy, 4 x 15 mins @ 8.45 off 3mins rec, 1m easy

Headed out in the wind and the rain for this session and i was looking forward to it. love these sessions:D
Warm up done and into the MP section no problem, the rain eased off a bit for this section and i found it easy enough to get to pace and maintain without paying much attention to the watch, its slightly faster than MP but its where I'm comfortable at while not clock watching so decided to just go with it, 3 min recovery felt very long!!
Next section and the heaven opened and the torrential rain came and the pace automatically increased so ahd to pull it back a bit but not enough, again recovery felt good.
Turned around for the next section and straight into a very strong headwind so had to work a bit on this one, then the sun came out for about 2 mins but at least the rain eased off. Just light rain for the rest of the session. very happy with being able to hold MP comfortable enough without having to rely on the watch, at last!!! Did i mention I love these sessions:D:D

1m up @ 9.44,
15 mins @ 8.41 = 1.73 m, 3.00 min @ 10.49,
15 mins @ 8.37 = 1.74 m, 3.00 min @ 10.08,
15 mins @ 8.39 = 1.73 m, 3.00 min @ 10.03,
15 mins @ 8.40 - 1.73 m, 3.00 min @ 9.39,
1.23 m @ 9.33

Total 10.35m in 1.33 @ 9.02

Sunday 25th Sept
Plan 16m easy
actual 0m

Monday 26th Sept - 16m easy

Didn't manage to get out yesterday so did yesterdays LSR today.
I worked through lunch and when the desk & inbox were cleared I headed out a little early.
Made up the route as I went along, had planned on going some of Marathon route, same as las week but realised it would class with end of School day in Castleknock Village so paths may be a bit congested, so left it until the second half of the run.

1.5m into the run, I realised i hadn't fired up the glutes :eek:, so stopped and did some squats, forward & backward lunges, left it at that. No issues with calf or hamstrings during the run. I found the legs were tired at different times but for the last 3 m they were very heavy in the quads. 1.5m to go and decided i'd waken the legs up by going up the Kyber. It was a hard slog but it worked, great workout for tired legs. Could have done with a gel at around mile 10 to carry me through but didn't have any with me, or so I thought, found 2 in the car on the way home. Happy to get this done.

I was out in my shorts and vest as there was beautiful sunshine when heading out, but at mile 6/7 i got very cold and the my arms were quite cold. I stopped off at the Visitors centre to use the loos and felt a bit better after, but definitely noticed the temperature dropping as the run went on. Still at least there was no rain like Saturday & yesterday!!!

So highest weeks mileage on this marathon cycle and thankfully no major issues.
I'm still suffering with the sinus headaches & dizzy head and all my runs are spent sniffing and clearing blocked nose but nothing is clearing it up at the moment.

9.49, 9.54, 9.50, 9.52, 9.52, 9.52, 9.54, 9.51, 9.43, 9.44, 9.49, 9.45, 9.43, 9.53, 9.53, 9.39, 9.55(.40)
Total 16.40m in 2.41 @ 9.49

So that's week 13 of 18 completed (a day late but still within the 7 day week!!) and thankfully all still going to plan!!

WTD: 48.44m
MTD: 145.30m
YTD: 1273.96m

Wednesday 28th Sept
Plan 6m Easy
Actual 6 m easy

Had planned on getting out at lunchtime to do this in the glorious sunshine (Phoenix Park was hottest place @ 23 degrees) but a meeting ran way over time and I was too hungry to get out for a late lunch run.

However, as I drove North towards home that evening and saw the blackening sky, I was sorry i didn't sacrifice my lunch for an hour. It wouldn't have killed me and i wouldn't have died of starvation.:rolleyes:
Got home and collected the young lad for Soccer training and headed back toward Navan with him. Seeing as it was raining it was too dark to go out on the roads, so i decided to do laps of the soccer pitch. 3 different age groups were training, so i kept to the edge and did the best i could. The grass was very short and felt bouncy underfoot, but as the run went ontand the rain lashed down the surface became very wet & boggy in places.
One of the matches finished up and so i decided to run over and back across their pitch, while still making my way towards the carpark. The pitches are only lit on one end so this was also bringing me back toward the light.

training for the kids finished and was at 5.8m, so gave the young lad the keys and told him i had one lap to do. One of the parents was late picking up one of the young lads so i still had time. Great use of an hour that otherwise would have been spend in the car on the phone!!!

Legs stared off feeling fine, but quads tightened up again as the run went on. Pace slowed down while i was doing the over & back but i didn't mind.

9.59, 9.49, 9.43, 10.17, 10.11, 9.39, 9.30
Total 6.11 in 1.00.39 @ 9.56

Thursday 29th Sept
Plan 9m Progression
Actual 9m Progression

Another overrun at work, but this time i knew i had to get it done as the 3 kids had 3 different activities this evening so there was no way i could fit in this run. Hadn't been given a break down of the run so decided to do 3 @ easy, 3 @ steady, 3 @ MP, similar to all other Progression runs.

Set off up Chesterfield ave, trying to keep to the slower end of the easy pace.
The legs, especially the Quads were very sluggish and i was beginning to think this was going to be one hell of a slog, and it was for first 6m anyway!!

Through Castleknock, left at Myos and heading for Tower road. Really noticed the incline in the first 3m toady where previously i hadn't. Had thought of just dropping back to easy pace, but then decided if even 2 seconds faster on each mile rep it was still a progression run.

Got back into park and decided against following the rest of the route and headed back towards Chesterfield avenue. By now it was lashing rain and i was wet & cold. The shorts & vest had seemed like a good idea when the sun was shining but I didn't realise the temp had dropped to 14 degrees from yesterdays 23 degrees!!!

I knew i was 3m from home with 3.8 still to go so I went in towards Farmleigh to make up the distance. Pace was increasing a bit now and legs were starting to feel a bit looser!!! So i abandoned the plan and decided to run the rest on feel. Crossed back over Chesterfield Ave and headed onto North Road, Sun shining, paths bone dry - no rain had fallen here!!!!:eek:
Finished out the race feeling great and legs were feeling great too!!

9.55, 9.42, 9.33, 9.25, 9.08, 9.01, 8.54, 8.33, 8.02, 7.26(.10)
Total 9.10 in 1.22.47 @ 9.07


WTD: 17.40m
MTD: 162.70m
YTD: 1291.36m


So that bring September 2016 to a close with 162.70 for the month. Sorry about the long rambling post but its there for me to look back on in the future!!:D


I'm managing the headcold, hoping it won't turn into a flu(of any colour)

Week 15 of 18 DCM 2016

Plan for the week
Mon| Tue| Wed| Thurs| Fri| Sat| Sun
Rest| 5m| 1m easy, 6 x 400 @ 7.20, 2 mins rec, 1m easy| 5m easy| Rest|6m easy | 3/4 Marathon (9m Easy 10.66 Steady)


Tuesday 4th October
Plan 5m Easy
Actual 5m easy

In Kells again this evening so headed out on the roads for this, couldn't face another evening of going round & round & round football pitches!!!:rolleyes: this was fine, legs were fine and no issues thankfully.

I hurt my back last week and although its giving me a bit of hassle during the day and in the evenings, when I'm running, once warmed up there's no problem with it. Sports rub on Wednesday so will get him to have a look.

I don't look at the watch now when doing the easy runs and although the paces are slightly faster than originally planned, they are pretty consistent and its where im most comfortable doing easy pace . Lovely evening for a run!!!

9.39, 9.37, 9.37, 9.34, 9.33
Total 5.05 in 48.27 @ 9.36


Wednesday 5th October
Plan 1m Easy, 6 x 400 @ 7.20, 2 min rec, 1m easy
Actual 1m Easy, 6 x 400 @ 7.20, 2 min rec, 1m easy

Headed to the Polo grounds for this, another lovely warm sunny day out. I had the watch was set up, so once it beeped for the end of the 1m easy, I was straight into it. . . . too fast.:rolleyes:

I really need to get my head around that its not a sprint but a controlled pace, so although the paces came in pretty consistent, they all started off too fast and i was slowing down to get back into the 7s!!
By the end, my back and knees were sore so headed out to the paths to so the cool down. another lovely session completed. Love my session!!!

10.00, 7.14, 7.14, 7.12, 7.16, 7.16, 7.12, 9.38(1.45m)
Total 5.02 in 46:50 @9.20


WTD: 10.07m
MTD: 34.37m
YTD: 1325.75

Saturday 8th October
Plan 6m easy
actual 6m easy

Usual back road with the dog for this, it was a lot warmer than i though heading out and i was wishing i was in a vest instead of the teeshirt. The road was quite busy for the afternoon and i had to stop quite a bit to keep the dog in off the road. Found the last 2 miles quite tough and was very surprised with this, don't know if it was the heat or a poor breakfast. Spent the evening at an u15 girls football match which was the best game i've seen in quite a while which Ended in a draw.

10.11, 10.10, 9.46, 9.54, 9.51, 9.53, 9.50(.10)
Total 6.10 in 1.01.50

Sunday 9th October
Plan 3/4 marathon 9m easy, 10.66 steady
Actual 3/4 marathon, not quite as planned

Got a lift to this so arrived way earlier than if i was travelling alone. we rolled in a 8.15 and there was quite a few other enthusiasts there too.

Hung around for a bit after collecting my number, socks and very short & small looking Ladies tee-shirt. Alot of unhappy ladies, if we had know the sizes were not standard we could have gone up a size.

Met the first of the Boardsies for the day in a very official and stern looking Tang!! A few minutes later he introduced me to the legend that is The Bitter Lemon, and i was a bit star struck so wasn't my usual chatty self. Left them to it and went off to get ready.
A short while later i met Auldman King, Singer and Myles Splitz all standing around Tang & the Lemon in a huddle discussing tactics!! I got permission from Coach to do the last .66 at MP so i set off happy!!

The start was a bit chaotic but eventually after a few minutes delay we were off, i slotted in behind the pacers but it was very congested and there was no looking at the watch or worrying about pace, you just got carried along with the crowd. It was after the first water station at 7k before i got slightly ahead of the pacers and had a bit more freedom of movement, I was with a group of ladies from Navan who were using me as a pacer and i was enjoying the chat and distraction of having others along for a long run as opposed to the usual lonesome run. took a gel at about 6.5 miles and a swig of water from bottle i had got at the water station.

During mile 8 i realised that pace was a little on the fast side so dropped back from the gang and told them i was dropping pace for a bit, so mile 9 cam e in a bit slower but then it was time to more to steady paced miles. i slowly moved the pace up along here as i didn't want to just take off and i was feeling good. The steady paced mile flew by and i chatting away and really enjoying myself. Took a second gel at mile 13 and didn't bother with anymore. Unintentionally the pace for the last few miles got faster but i decided to just go with it as it ended up as a progression style run. Mile 19 ended up being a MP mile and in this mile i meet Tang cruising along in the panda giving encouragement for all for free!!!
The last .70 i just couldn't slow it down as i was passing people the whole way in, but I had to really resist the urge to race for the line even though a few people passed me. Overall had a great run and really fills me with confidence that i should be well able for my target on the 30th.

Perfect running conditions, plenty of water on the course, but unfortunately when we went for the spread after there was nothing left except plain bread and some open bags of crisps, no sandwiches, no cake, no milk and a bit of a delay for boiling water to get a black tea but i survived and had a feed on the way home and another one this evening with the Clan!! All the super speedy Boardsies were long gone so had the chats with Marthastew, SuperJoe and Meno before heading for the highway!! I didn't do a warm up or cool down as i was too busy talking and it wasn't a race!!

9.43, 9.24, 9.21, 9.31, 9.41, 9.36, 9.30, 9.16, 9.37, 9.29, 9.21, 9.17, 9.18, 9.13, 9.16, 9.14, 9.04, 9.02, 8.43, 8.11(.70)

Total 19.70 in 3.03.22 @ 9.19

WTD: 41.08m
MTD: 65.38m
YTD: 1356.76m

kit3 wrote: »

Great stuff Anne - have you a target in mind for DCM ?

Target is to PB which currently is 3.55.25,(Rotterdam 2016) but aim is sub 3.50.
I've been told by quite a few people that Recent runs probably points to nearer 3.45 but I don't want to put myself under big pressure and then crash & burn, cause that's what happened in London 2013 after getting a bit cocky after a Super Dublin 2012 run.

So target is 3.50 and if it goes better on the day brilliant, and if things go pear shaped sure that's life. But I'll be doing my best effort on the day to reflect the great training I've been given and have followed!!

Week 16 of 18 DCM 2016

Plan for the week
Mon| Tue| Wed| Thurs| Fri| Sat| Sun
Rest| 5m| 7m Progression,(4@ easy, 2 @ steady, 1 @ MP)| 5m easy| Rest|5m easy | 15m Easy


Tuesday 11th October
Plan 5m Easy
Actual 5m easy

Lunchtime run in the beautiful sunshine in the Phoenix Park. So lucky to have this facility to use. The pace was again creeping towards steady and i had to keep an eye on it but it all felt comfortable and it was one of those lovely runs where i am so delighted to be fit & healthy and able to run!!!
Went the marathon route again on Chesterfield Ave as far as Castleknock Gate and then headed back. Was going to head back over North road but the wind nearly blew me backwards so took the easy route back along Chesterfield int he sunshine!!:D

Delighted with how good the legs & body are feeling and not a peep out of them today!!

9.45, 9.31, 9.34, 9.31, 9.28, 9.34(.21)
Total 5.21 in 49.53 @ 9.34

After fitting on the tee-shirt from the 3/4 and realising how "snug" it was fitting I hopped on the scales this morning and have discovered that I've put on 4lbs over the last few weeks. I did notice that the goodies have started to sneak back into the shopping trolley and the Saturday movie in our house was getting back to ways of old and being watched with lost of jellies & chocolate. So from today its back to clean eating and no sugar and i have to drop 4 -5 lb in the next 2 weeks!!

Tuesday weight in 159.4 lbs:eek:


WTD: 5.21m
MTD: 70.59m
YTD: 1361.975

Wednesday 12th October
Plan 7m Progression - 4 @ easy, 2 @ steady, 1 @ MP
Actual 7m Progression - 4 @ easy, 2 @ steady, 1 @ MP

Headed out at lunchtime in the beautiful Autumnal Phoenix Park, not quite as sunny or warm as yesterday but crisp & dry!! Decided on a change of route and headed across Wellington Rd , Military Road, S-Bends & Upper Glen road before heading back over North road.

Realised the Defense Forces 10k race was on and we had been invited to partake but it completely slipped my mind.:o I could have done it as my progression run!! Didn't even come across the race as it had started earlier than i had so it was ahead of me all the time, just the km markers left, but its definitely a sight to behold, all running in block formation, each block wearing a different colour tee-shirt!!

Anyway, the 4 easy were creeping towards the steady pace, but it was a progression run so didn't worry too much about it. Moved up to the 2 @ steady and had to keep pulling back from sub 9 mins as that's not steady pace. MP felt so comfortable that i'm hoping it feels that comfortable on the day and again this was edging toward too fast.

9.43, 9.39, 9.36, 9.26, 9.10, 9.05, 8.37, 8.47(.10)
Total 7.10 in 1.06 @ 9.19

went for sport massage on way home from work and thankfully all good. He re-taped my hamstrings, just to aid recovery and my back as still getting the odd twinges and he taped my left calf as i was having the slightest pull on shin an odd time. Booked in again for 2 weeks time - Marathon time!!

Thursday 13th October
Plan 5m easy
Actual 5m easy - progression style

Decided to grace the club training with my presence:D on the running track in Navan where they have moved for the winter. Son was with me, he is really loving the running which is great. Oldest girl at football training and youngest girl dropped to Soccer training at Astro pitch not too far away but time was of the essence. I joined the other 2 club members doing the marathon and they had 8k easy to do, so we set off on our laps while the others did their intervals.

We chatted the whole time and i never looked at the watch at all, until i noted that we were speeding up a bit!! oops up at 9.15 pace, didn't feel like it. so last mile came in at steady instead of easy. I had a solo lap to do to get my 5m and this was way too fast but it was almost 8 and i had to get to astro to pick up the little one, so flew around, finished up and headed for home...no stretching!! cool down was 50m walk!!! I was actually freezing cold as there was a light rain shower falling and the wind was very cold, my arms & hands were numb!! time to start wearing the gloves to keep the hands warm on evening runs!!!
Sorry about the long post, i tend to ramble!!:rolleyes:

10.12(includes some warm up exercises & drills), 10.05, 9.46, 9.41, 9.14, 8.55(.10)
Total 5.10m in 49.52 @ 9.47 (Thats ok avg pace is in the easy range, just)

Ok so some discipline is now required to keep the paces where they should be and not feck it up!!

WTD: 17.41m
MTD: 82.79m
YTD: 1374.17m

EDIT: got a big fat NO from London!!
Kinda of relived as I'll probably take a little break after Donadea 50k in Feb and concentrate on the shorter stuff and a bit of the track for the summer!!

Week 17 of 18 DCM 2016

Plan for the week
Mon| Tue| Wed| Thurs| Fri| Sat| Sun
Rest| 4m| 1m easy 2 x (1m @ MP, 2min rec, 1m @HMP, 2 min rec), 1m easy)| 4m easy| Rest| 4m easy | 10m (7m Easy, 3m @ MP)

Tuesday 18th October
Plan 4m Easy
Actual 4m easy

Another lovely lunchtime run in the beautiful sunshine in the Phoenix Park .
Up and back along Chesterfield Ave. And seeing as my discipline for keeping things easy has disappeared:eek:, I ran this with another who is tapering and let her dictate the pace. It was a lovely run as we chatted the whole way and it was over before we knew it!
Proper easy run pace!!
10.41, 10.34, 10.11, 10.19, 10.05(.11)

Total 4.11 in 42.48 @ 10.26


WTD: 4.11m
MTD: 107.37m
YTD: 1398.75m

Thursday 20th October
Plan 4m Easy
Actual 4m easy

I was going to run during the day but decided to wait and do it with the club, but when i got there,the other 2 doing the marathon weren't there so i ended up running on my own around the track while the rest did their intervals. Much nicer evening than last week and definitely not as cold. I was more conscious of the pace and tried to keep it on track, but the last one got away from me a bit as i was chatting to the others (not myself) as they did their cooldown !!!

9.55, 9.49, 9.54, 9.32, 9.46(.20)
Total 4.20m in 41:06 @ 9.47

Saturday 22nd Oct
Plan 4m Easy
Actual Parkrun Pacing duty #1(unofficial)

My younglads soccer had been cancelled so i was informed friday evening when i got home that he was doing Parkrun with me, so i hadn't the heart to tell him i wasn't planning it as time was going to be very tight. So he informed me as we headed out the door that his PB is 29.04 (he had checked) from his Parkrun in Westport in July.

We got there and i did the smallest of warmups, car to the start!! We set off at the back of the pack and settled into a nice easy trot. Mark was limping a bit as he had hurt his foot trampling the weekend before so if it didn't ease we were going to scrap the plan and walk, but after a half lap it eased off and he was fine. He was itching to get away from me so i let him off, but within 500 m i was along side him again and he was stopping for a walk!! So he joined me again and we slowed down a little.

When we were 1 lap from home i told him we could maintain the pace and hes have a PB bu the wanted to up the pace, so mile 3 was upped and came in at my MP oops (that wasn't in my plan) and then i sent him on when the watch beeped 3m. He took off and i followed and he came in with 28.18 with me trailing 5 seconds and 2 positions behind him. He's delighted with himself. I hadn't time to do another mile as had to head home, collect the youngest girl and get her to her Soccer match. Which was being followed up with her twin cousins 7th Birthday party!! Busy busy.

9.21, 9.27, 8.41, 7.36(.11)
Total 3.27m in 30.13 @ 9.15

Sunday 23rd Oct
Plan 10m - 8m Easy, 2m @ MP
Actual 10m including Longwood 10k (Pacing duty #2)(unofficial)

Decided earlier in the week that i would do this and keep Firedance company as she set a marker for herself to see where her fitness is. Got to Longwood, was directed to park in the village green and meet FD on the way to registration. Headed back to the car to take off the extra layers and do my warmup miles but had to head back to the clubhouse to use the loos. Met Tang & FD and went on a bit of a warmup with Tang. Then we headed for the start in the village, me via the car to take off the jacket i had on to keep warm as it was raining and very cold & windy.

Myself and FD started near enough to the back and kept the first 3 miles at my conversational pace and had a lovely chat . We picked up the pace and brought it home with FD flying the whole way!! The last 2 miles came in close enough to MP that i didn't need to go back out, so stayed, had a cup of tea, half a sambo which i couldn't finish as i had a dicky tummy (few too many beers last night:eek:) and had a chat with Tang & family, FD and a few others i knew, before heading back the long way to the car to bring the miles up to 10m. Managed to get a t-shirt as i went to college with the race director so i kept hounding him until it was easier to shut me up by giving me one!!:D:D Its all about the tshirt!!:D

w/u 2.86 @ 9.23
9.47, 9.51, 9.41, 9.29, 8.48, 8.55, 8.37(.25) 6.25m @ 9.23
c/d 1.17 @ 9.31
Total 10.28m

WTD: 28.63m
MTD: 131.89m
YTD: 1423.27m


So that's it week 17 of 18 done and dusted. I have managed 98% of all my training runs and don't think i missed any of my sessions so I'm heading into the final week feeling positive and hopeful for a very good outcome. If i enjoy the run as much as i did Rotterdam in April that will do me!!!

As always thanks to Super Coach for the fab training. I would not have a clue what to do without his guidance!!

annapr wrote: »

You look all set for a good run next week Anne! Hope to see you out there or after.

Thanks Annapr, will be in McGrattans after for a while.:D