Roads? Where we're going, we don't need roads

Sun 15/1

2 hours, easy
9.98 miles, at 12:02

Longest run since DCM.

Miscalculated the route. Went out as far as Loughshinny (for the seagulls :pac:), at about 1 hour 40 in and on the return I knew I was still a fair bit from home. Stopped the watched at the 2 hour mark at slowed to 13:40-14:00 or thereabouts. At least I know what not to do next Sunday and will save Loughshinny for double digit mileage. Tide was in, very few seagulls - no fishermen. Car park busy enough...maybe for the football match at Loughshinny AFC? I could still hear the shouting even when I was down at the harbour. Feet were a little tired in winding down...my ankle had a little discomfort during the warm up and run itself. Almost went into a ditch looking at a dog on the way back. Other points of note, ESB poles buzzing away - same yesterday.

Week 1: 23.33 miles
Week 2: 22.88 miles
Week 3: 29.39 miles
Week 4: 27.96 miles
Week 5: 30.87 miles

Fri 20/1

Rest. Quite tired from Thurs, tbh.

Sat 21/1

No interference from dogs. New runners were tested, grand. Will try them again on Tues. Definitely, definitely, definitely certain I saw a pony in someone's garden. :eek:

50 minutes easy, last 5 at tempo
4.24 miles, at 11:47

Sun 22/1

Didn't get out until after 2pm due to a family thing. Opposite to Sat, dogs all the way in the second half. About 70 minutes in a German Shepherd and his friend followed me a bit - friendly, unlike the GS further back who goes ballistic if you go past. At the next house 3 other dogs, also on the loose (I'm losing patience with this...), started to say hello to them. Fortunately, they dropped back after a while, but yeah, back roads and unsupervised dogs is getting annoying. Temperature was starting to drop the longer I was out, particularly after about the 90 minute mark. Nippy enough once I was on the home stretch too. Other highlights were that the back roads were very quiet. Hay bails stacked 6 high.

2 hours, easy
9.91 miles, at 12:07

Base Plan: Dec 19th - Jan 22nd

Week 1: 23.33 miles
Week 2: 22.88 miles
Week 3: 29.39 miles
Week 4: 27.96 miles
Week 5: 30.87 miles
Week 6: 29.72 miles

Total: 164.15 miles

Weds 25/1

8x1 min hills (2-3 min rec)
2.65 miles

Hopefully will be able to post a clearer version of the above when I've the technology side of things figured out.

Thurs 26/1

60 minutes, very easy
4.74 miles, at 12:40

Fri 27/1

Rest from the tarmac - headed to the gym

Sat 28/1

25 minutes, tempo
2.64 miles, at 9:30

Gym later on

Sun 29/1

I hour 45 minutes, easy
8.76 miles, at 12:00

Decent bit of rain for the the warm up and about 15 minutes of the routine. Eased off after that, came back around the 70 minute mark. Pretty much dog free. Passed another runner 3 times due to where we crossed paths. Saw two robins close together, pretty cool.

Very happy with the new runners - this was the first full week in them. Sleep somewhat of a mixed bag, tbh. 4am boy racers were a great help there, thanks lads.

Hope everyone enjoyed the Raheny 5.

Week 1: 23.39 miles

Tues 31/1

0.78 miles - warm up
60 min, very easy
4.58 miles, at 13:06

Weds 1/2

0.84 miles - warm up
6x3 min CV w/3 min rec
3.57 miles

Watch was dead, so had to wait until I got home to charge it up a bit after dinner. Not many other runners out after 10pm. I was winding down at this stage. First time using the lap button. Technology. :pac:

If I'm reading the splits correctly(?!), I was generally hitting 8:23-40 ish for average pace. That's for numbers, 2, 4, 6, 8, 10 and 12..?

Splits | Time |Moving Time |Avg Pace |Avg Moving Pace
13 |0:06.1|0:06|11:50 |11:44
12 |3:01.0 |3:00 |8:36 |8:33
11 |3:02.3 |3:00 |9:57 |9:50
10 |2:58.2 |2:54 |8:40 |8:27
9 |3:01.5 |3:00 |10:36 |10:30
8 |3:19.5 |3:16 |8:41 |8:32
7 |3:00.2 |3:00 |10:01 |10:00
6 |3:00.5 |2:59 |8:35 |8:31
5 |3:00.3 |2:53 |11:48 |11:19
4 |3:02.5 |3:02 |8:33 |8:31
3 |3:01.3 |2:56 | 11:44 |11:24
2 |3:09.3 |3:07 |8:23 |8:17
1 |0:01.3 |0 |0 |--

Thurs 2/2

60 min, very easy
4.79 miles, at 12:38
0.82 miles - cool down

Gym

Fri 3/2

Rest/dentist :cool:

Sat 4/2

0.87 miles - warm up
5x5 min @ Threshold w/ 2 min rec
3.68 miles

Enjoyed this. Glorious morning for it. Perfect conditions. Think I made a muck of using the lap button somewhere along the lines. And don't remember taking 3 minutes for recovery towards the end. Anyway.

Splits |Time | Moving Time |Avg Pace |Avg Moving Pace
12 |0:06.6 |0:06 |11:30 |10:32
11 |4:59.8 |4:55 |9:09 |9:00
10 |0:00.8 |0 |7:17 |--
9 |3:05.9 |3:03 |10:07 |9:58
8 |5:04.5 |5:03 |9:04 |9:02
7 |2:00.0 |1:57 -- |10:50 |10:34
6 |5:03.3 |5:00 |9:06 |9:00
5 |2:03 |2:02 |0.19 |11:04 |10:59
4 |5:03.9 |5:00 |9:06 |8:59
3 |2:02.9 |2:02 |9:53 |9:49
2 |5:04.2 |5:04 |8:52 |8:52
1 |0:00.6 | 0 |-- |--

0.84 miles - cool down

Gym

Tues 7/2

Bit chilly out there. Started talking to myself out loud to rehearse work stuff for tomorrow.

0.78 miles - warm up
60 minutes, very easy
4.61 miles, at 13:01
0.79 miles - cool down

Forgot to log Wednesday's mileage for the 8x1, etc. It was 3.59.

Thurs 9/2

0.83 - warm up
60 minutes, very easy
4.79 miles, at 12:42
0.84 miles - cool down

Fri 10/2

Rest
Booked DCM 2017 and the FD10

Sat 11/2

0.81 miles - warm up
30 minutes, tempo
3.13 miles, at 9:36
0.90 miles - cool down

Legs a bit rusty half way through, tbh.

Gym. Chap next to me was Mr Flexible.

Sun 12/2

0.84 miles - warm up
I hour 45 minutes, easy
8.76 miles, at 12:00
0.84 miles - cool down

Got a "we must be mad", from another chap out around farm country. Mucky shoes! Chilly again on the hands, well, fingertips even with gloves. About 30 seconds of tiny hailstones 55 minutes in.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles

Sun 19/2

0.84 miles - warm up
70 minutes, easy
5.83 miles, at 12:01
0.82 miles - cool down

Ran past the same dog three times. He was not happy!

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles

Labelled the dates in the earlier post incorrectly.

Thurs 23/2

Watch was flat, no stats.

60 minutes, very easy. Well, I basically ran for 80 with the warm up. Very busy day in work due to conference prep. Had lunch, didn't get out running until about 6:35pm. This is the most empty stomach I've ever run on. :pac: Really enjoyed this one for some reason. Upbeat. My forearms were bloody cold, though.

Fri 24/2

Rest, no gym as I was wiped from a work conference. Home after 6 and wanted to fall asleep in the supermarket.

Sat 25/2

0.83 miles - warm up

Plan: 15 min tempo, 4 min rec, 10 min Threshold

Actual: 15:01 at 9:31 (4:02 at 10:24 rec) and 11:10, at 9:07

3.22 miles

0.89 miles - cool down

Some EOI race series thing going on locally this morning.

Tues 28/2

0.79 miles - warm up
60 minutes, very easy
4.77 miles, at 12:34
0.84 miles - cool down

Damp evening. :pac: Started a little later than usual due to the rain. Couldn't find my rain jacket. Of course, it was in the boot...rain had largely eased. Kicked in at 50 minutes.

Weds 1/3

0.77 miles - warm up
5x5 min CV w/ 4 min rec
4.47 miles
0.80 miles - cool down

Split| Time |Avg Pace
1|5:20.7 |8:45
2| 5:03.8 |8:49
3| 4:45.7 |8:58
4|5:19.6 |8:31
5|5:50.3 |8:42


A little slow on the CV front, though I was a little too quick at times too. And I under or over-ran a few of these laps. Moving Time doesn't seem to have come through on this, so the above is er, just Time.

Thurs 2/3

0.80 miles - warm up
60 minutes, very easy
4.62, miles at 13:00
0.83 miles - cool down

Hip a bit sore...post Wednesday issue.

Fri 3/3

Rest. Hip still a bit iffy. Decided not to bother with the gym just in case. Left shin was at me a little too.

Sat 4/2

Beautiful morning for a run.

0.85 miles - warm up
3x8 min @ Thresholds w/ 3 min
3.21 miles
0.86 miles - cool down

Split| Moving Time |Avg Pace
1|8:10 |9:01
2| 7:50 |8:59
3| 8:04 |8:58


Gym

Went to see Logan in the cinema. Recommended. Bit of a radio blitz this week for me, had to use the sanctuary of my car for a few of them. A few doubts creeping into my head with running and worry about the niggles.

Interviews for work (spokesperson, sometimes).

Mon 6/3

Rest. So much for work being less busy after February...

Tues 7/3

0.81 miles - warm up
60 minutes, very easy
4.57 miles, at 13:15
0.78 miles - cool down

Work - busy, but daffodil central which helps on the aesthetics. Two laps of the usual route tonight. Found a Leap card on the path on the second leg. Going to post it back to the office. M50 was very wet on the way home. Have been pestering folks in the graduates thread about training paces. Talked to myself a few times on the run too. :pac:

Thurs 9/3

0.84 miles - warm up
60 minutes, very easy
4.73 miles, at 12:41
0.79 miles - cool down

Fri 10/3

Gym
Job application

Sat 11/3

0.81 miles - warm up
30 min, tempo
3.16 miles, at 9:31
0.84 miles - cool down

Gym

Sun 12/3

0.84 miles - warm up
1hr 45, easy
8.74 miles, at 12:02
0.84 miles - cool down

Couple of ESB vans out on the back roads. No rest for those lads.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles
Week 6: 33.97 miles
Week 7: 33.07 miles

Half way through the plan now. :eek: Still doing the job application. Hip a little better this week, but still sore now and then.

Just reading up on Neady's adventures and also what happened to tang1 over in Barcelona today.

Weds 15/3

0.80 miles - warm up
5x3 min AP w/ 3 min rec
2.98 miles
0.81 miles - cool down

Split |Time |Avg Pace
1|3:03.7 |8:20
2|3:15.4 |8:19
3|3:11.8 |8:22
4|3:02.7 |8:19
5|3:35.5 |8:27

Thurs 16/3

0.82 miles - warm up
60 minutes, very easy
4.73 miles, at 12:43
0.84 miles - cool down

Fri 17/3

Rest. Bit wet for the local parade.

Sat 18/3

0.84 miles - warm up
2x12 min @ Threshold w/ 4 min
3.09 miles
0.86 miles - cool down

Split |Time |Avg Pace
1|12:03|9:05
2| 12:11|9:00

Gym

Became Chair of a thing. :eek: Not sports related. Quite a few emails to deal with already and a test of my organisation skills for stuff later this year.

Sun 19/3

0.85 miles - warm up
70 minutes, easy
5.87 miles, at 11:56
0.86 miles - cool down

Bit drizzly out there. Fella in a 2015 DCM shirt with headphones*, out the back roads...*would not pass BG's scrutiny. :pac: Sundays are starting to reduce now, no more 1 hour 45 minutes sessions in the plan. Wednesdays and Saturdays are where the craic is.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles
Week 6: 33.97 miles
Week 7: 33.07 miles
Week 8: 29.74 miles

Thanks, Neady. Not sure where this log will be a year from now. Hopefully still going.

Mon – rest. Asked the Inishbofin 10k people about mileage markers.

Tues 21/3

Tues – Daffodils do not like the morning frost. Saw a Ferrari and also 4 ambulances in the space of about 10 minutes. Cold evening compared to recent weeks.

0.81 miles - warm up
60 minutes, very easy
4.66 miles, at 12:58
0.77 miles - cool down

Weds 22/3

Colder. Wetter. Had a slice of tea brack afterwards. Said bollocks out loud due to a watch issue. The usual thing I do on Wednesdays, over and under run some of these things! Nodded to a few other runners. None responded. Only get a response where I live, hmph. Accident on the M50, about 3 fire appliances and other vehicles responding.

0.81 miles - warm up
8x2 min CV w/ 2 min rec
3.45 miles, at 12:57
0.83 miles - cool down

Split| Time | Avg Pace
1 |2:40.4 |9:00
2 |2:13.7 |8:42
3 | 1:39.4 |8:37
4 | 2:11.0 |8:34
5 |2:54.9 |8:49
6 | 2:08.9 |8:57
7 |2:05.9 |8:37
8 | 2:17.6 |8:26


Thurs 23/3

Rest. Had to swap Thurs and Fri around due to volunteering stuff.

Itchy eyes. :mad:

Fri 24/3

0.85 miles - warm up
60 minutes, very easy
4.73 miles, at 12:41
0.83 miles - cool down

Sat 25/3

Itchy eyes, again.

0.86 miles - warm up
60 minutes, tempo
3.16 miles, at 9:31
0.86 miles - cool down

Gym. Weather too good to be in the gym.

Sun 26/3

0.83 miles - warm up
90 minutes, very easy
7.47 miles, at 12:03
0.83 miles - cool down

Very pleasant out there. Muck on the road generally dry. Fields too. Minimal contact with dogs. Couple of cyclists out and about. Legs and hip generally OK this week. Right leg still a bit sore when I reach junction 12 on my commute. May have to travel to a funeral tomorrow/Tues. If so, will bring running gear, or may just have to let Tues go.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles
Week 6: 33.97 miles
Week 7: 33.07 miles
Week 8: 29.74 miles
Week 9: 30.94 miles

Tues 4/4

60 min, very easy
4.59 miles, at 13:05
Warm up/cool down - 2 miles

Bit headachey in the office in the afternoon. Felt better after the run. Not sure if this was seasonal allergies crap or the cold I can't shake. Also, nature report - a squirrel jumped out from some railings and scurried up a tree, just ahead of me.

Weds 5/4

6x2 min @ Vo2 w/2 min rec
3.07 miles
Warm up/cool down - 2 miles
Split |Time |Avg Pace
1|2:07.9 |8:20
2|2:06.7 |8:02
3|2:01.3 |8:05
4|2:01.2 |8:15
5|2:00.5 |7:58
6|2:03.4 |8:06
7|3:20.8|8:14

Don't ask why there's an over long 7th one in there, just y'know, Wednesday. :rolleyes: 5 is bang on target, iirc.

Right shin area was a little stingy. Noticed this during a long 1:1 meeting with my boss. Distracted me a little and was concerned it would act up in the run itself. Fortunately not.

Thurs 6/4

60 min, very easy
4.64 miles, at 12:56
Warm up/cool down - 2 miles

Fri 7/4

Rest

Sat 8/4

3x8 min @ Thresholds w/ 3 min
3.19 miles
Warm up/cool down - 2 miles
Split |Time |Avg Pace
1|8:12.2 |9:10
2|7:56.9 |9:08
3|8:07.1 |9:11

Counted 6 cars with kayaks on roof racks heading out the Skerries Road. They had the right idea. Fine morning. Run itself was OK, though I preferred Weds, tbh.

Gym

Sun 9/4

80 min, easy
6.68 miles, at 11:59
Warm up/cool down - 2 miles

Got out before 9. Went past 7-8 other people out running shortly after the warm up. Didn't encounter them again, looked like they were in serious mode. Weather - morning haze in effect. Took me a few miles to remember that word, haze. As it wasn't mist or a fog - haze! Around mile 3 is where the sun started to peel it back, briefly. Then it was dull again. No rally bikes this week.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles
Week 6: 33.97 miles
Week 7: 33.07 miles
Week 8: 29.74 miles
Week 9: 30.94 miles
Week 10: 32.25 miles
Week 11: 32.17 miles