Its all about Time...

Thursday - 16/03/2017 - PP - Easy

Very easy 6 miles run around a windy and wet Phoenix park al lunch time. From the off the left hamstring was slightly sort, after the hard mile last night, so took it extra easy.

Normally I grab a taxi from the Ashing hotel back to the Half Penny Bridge, to somewhat reduce my time away from work, but today there was not a Taxi to be got. Instead I was offered a lift from a kindly retired Solicitor on his way to Connelly station. Spoke about him about running the First DCM back in 1980. Nice to see civic spirit is not dead.

Friday - Paddys Day - Malahide Park - Easy - Grass

Got the text from JF to run in Malahide park at easy pace, as most of us would be running at the weekend (Mullingar half, Redding Half or MSB-5K). Just 5 easy miles on the grass with JF and JM.

Then into Avoca for coffee and scones.

Sunday - 19/03/2017 - MSB5K


Loved this race in the past mainly cause its run on closed roads in the city, and there is usually a big club turnout. Unfortunately cause of the Luas works, the start and finish was moved to the Green.

This actually turned out to be a nice change, as it offered the inside of the park as a pleasant warmup loop. With the remainder of the course being broadly similar to what went before.

Joined the start line about 5 rows from the front, and we seemed to get off 2-3 minutes early. Unfortunately the strap on my Garmin broke about 5sec before the off and I just had time to pick it up before the surge forward. Had to hold the watch in the hand for the race, and was unable to start it initially.

Robbed of pace and distance info, I ran mostly be feel. The strong winds around Baggot Street and the Canal hampered progress somewhat. Possibly there was still some residual tiredness from the 1 miler on the Wednesday?

Pushed on, and occasionally caught individual runners. Did manage to start the watch around mile 1.5ish so I had some pace feedback in the latter stages.

Pushed on towards the end, and crossed the line in 20:24 and place 154, 7th in my age category. Happy enough with that, but with better prep and weather a few more seconds could have been easily shaved off.

From the off I considered in ditching the watch in a door way or around on of the railing at the green, then started think about giving it to one of the supporters on route.

So to answer your question, I wasn't think about race for the first 7-8 minutes...

28/03/2017 - Easy

Easy run from the house for 5.1 miles. Incorporated 4 *60m strides at the end. Thanks AMK


29/03/2017 - Winter Series 1 Mile.

Second last 1 miler, before the Raheny mile (one where the teams for the Road relays are picked). So a second opportunity to put in a solid 1 mile performance before the Raheny mile on April 19th.

Got in a easy 2 mile warmup, helped with the extra hour brightness, so we could actually see the road ahead. Lined up in the 3rd row, with expectation to try to better the 5:49 from 2 weeks ago. Privatey I was targeting to get ahead of my other running buddies in the M50 bracket.

Pushed hard for the first 600m, with the fast lads already 40-50m ahead !.
A short private battle with MK, ended with me putting a in a sustained second effort for the mid part of the race.

The last 400m really pushing, and trying to hold position. With 10m to go, the legs were filling with lactate, and I was beginning to slow, and the legs buckling. Thankfully got across the line before collapsing in a heap with a 5:46.

Finished ahead of most of the age category running mates, so happy with that.

Everything to pay for on April 19th so...

Saturday 01/04 - 8*400 with 80sec off.
Easy jog from the house up to the park, and the usual spot beside the playground for the session. A girl from the club was already in situ on her 3rd 400, so I promptly decided to join in. Pretty evenly matched we pushed each other for all of the remaining reps. The 80s seemed all to short.

Still without the Garmin, all I can report is that all the reps were in from 87s to 93s.

Sunday 02/04 - LSR.

Ran with John and Martin from the clubhouse, and a resulting bit of banter, unfortunately they were heading into town, so I opted to turn left at East wall road and back around the coast. Finished with 8.3 miles in around 65mins.

Went to the gym in the village after, as the body is beginning to look a bit scrawny.

The weight is down from 84kg last November to 77.4 today.

Tuesday 04/04 - Runmute

The lads wanted to go out for a big lunch, so any running after 1pm was out. Got in a nice 43 minute runmute into the office. Followed by a good lunch in the Shelbourne for most of the afternoon.

Wednesday 05/04 - Session 5*60sec @ Hard Pace.

Mostly recovered from the previous day, so opted for a short sharp shock. Easy pace to the park, and briefly stopped at the top of the avenue. Then 5 * 60seconds @ 3K Pace. Then easy back to the house.

Friday 07/04 - Easy.

Day off from work, so just 6.8 easy miles.

Saturday 08/04 - 6*400 @ 80%

The body was beginning to protest, and the left hamstring also offering some concern, so opted to just do 6 reps and at about 80% effort. Reps all around 92-95sec.

Battle of Clontarf - Leinster 10 miler.

Had a few sneaky glasses of wine with Easter Sunday dinner. That coupled with the ongoing Hamstring issue, and the lack of any paced longer run, meant that I was most lightly be the 4th placed runner on the Raheny M50 team.

Pretty much the perfect day for running with Temps around 10c and no wind. Around 400 down for the race which started at the bottom of the avenue. Exchanged a few words with both Sean and John before the off. Off with the group, and settled into a 6:50ish pace from the off.

As plenty of my running is done in St Annes I knew the route well, and knew that with 10miles to be run in a relatively small park there was lots of twist and turns.

Dropped my team mate Sean, after about a mile, and pushed on for the next few miles which were all around 7:00m/m. Reached half way in 35:17. Great support from the non club runners all the way around the route.

Pushed the pace for the second half of the race, and started to reel in slower runners every 2-3 minutes. Caught MW at mile 8, and offered a few words of encouragement as I moved past. Last 3 miles were 7:11, 6:53 and the final mile in 6:29, with a sprint to the finished line, ensuring that I dip under the 70mins.

Finished 1:09:49 for 99th position. Subsequently found that we got 2nd place for the M50 team, beaten by Tallaght. Delighted to get a team medal also happy with the sub 70min. Goo day all round.

Bit of Catching up to do...

24/04/2017 - Easy run of 5.5 miles from the house to the park and around.

26/04/2017 - More easy running of 5 miles approx. 8m/m pace.

28/04/2017 - Still more easy running ...

29/04/2017 - 8*400

Had missed this now mostly standard session due to the Leinster 10mile champs and the National Road relays. So felt the need for speed again (if only).
2.8 mile warmup, to St Annes, followed by some dynamic stretches.

Reps were from the a first one around 95 seconds :mad: to the last one at 81 seconds , all over the places really, still good to get them in.

Then 1.5 miles back to the house.

30/04/2017 - LSR

Signed up for the Strawberry Half down in Enniscorthy in May 28th so needed some longer miles in the legs , apart from the usual 8-9 over the last few Sundays.

Pretty horrific headwind from the north, for the first 2 miles, really slowed progress, but turned at Sutton Cross, and took in Burrow Road, and the lovely beach houses. From there on into Howth village, and up the summit, with 450 odd feet of climbing over a mile. Over the summit, and back down to Sutton cross and home, now wilt a tail wind.

11.2 miles in 1:28 for a 7:52 m/m

https://connect.garmin.com/modern/activity/1705739102

Monday 01/05/2017 - Easy

Easy mile around Malahide park with the lads. Coffee and scones after, and a yap about the Nike 2 hour project.

Tuesday 02/05/2017 - Steady

Steady run from the house to Castle avenue, down to the sea front, and along the coast road. 6.8 miles in 50mins odd for 7:35avg.

Wednesday 03/05/2017 - Tempo

Down working in Kerry for a few days, and stayed in the fab Europe Hotel. Got in 2.4m @ 6:55 pace along the trail to Killarney, before a dip in the heated outside and a view of the "reeks" across Lake Leane.

Friday 05/05/2017 - Easy

Just 4.1 easy miles to St Annes park and back.

Saturday 06/05/2017 - 8*400


An easy 2.8 mile up to the park and down the Avenue, before the reps. All 400's were from 91 - 94 sec. Then another 1 @ easy pack back to the village.

Need to re-start the group session on Saturday mornings, as I have been holding back somewhat on these solo sets, due to the inherent weakness probably still in the Achilles. Up to this I have reconed that it is better to run the reps @ 80% and stay injury free, that push with the group and get knocked back again...

https://connect.garmin.com/modern/activity/1716975506


Sunday 07/05/2017 - LSR

Big group down on the Sunday for the long run. Started off talking to Will and Damo, but that group is not for me and I got dropped as they headed off at sub 6:45 pace. Opted for St Annes and bumped into Jim and Johnny F, and opted for a few easy mile on the grass in there. Before taking the causeway road and running down on to the beach, finished off with the run along the coast road with the shirt off, back to the house. A Scorcher of a Day

11.3 Miles in 1:28 for a 7:50 avg.

https://connect.garmin.com/modern/activity/1719087622

Have the Strawberry have next Sunday in Enniscorthy, a scenic but hilly half.

Also signed up for DCM last week, as must of the club-mates also seem to be doing it this year...

Strawberry Half Marathon - Enniscorthy

Not a big race, not an important race, rather just a good test of endurance on a hilly but beautiful part of the country.

Iv done this race for a few years now, and always enjoyed it. Its professionally run by Slaney Athletic club, with closed roads, plenty of marshals and lots of water stops around the (did I say beautiful course)... Drove down in the morning and got parking right beside the start line, on the banks of the Slaney. Number pickup was run efficiently, and had plenty of time for a stroll back around the starting area.

About 300 odd runners lined up at the start line, with everything from Elites, to good club runners, to funsters. The weather was mostly clear with temps around 18c. My plan was to take it easy until half way, then see what I had left and push on. The supporting training had been scant, with just a few 10+ runs and one over Howth with JF at 13.2m a few weeks ago.

Started off mid pack, and jogged for the first mile through the village with the masses. Even in the village there are a few testing hills, and a very steep descent to the roundabout. First mile 7:28.

Plenty of support along the roads close to the town, and the mostly closed roads made for safe progress. At mile 2 an older (bald) local runner, pushed past, and joined up with a "Girl in Pink", 30m ahead of me. Mile 2,3 (7:06, 7:17).

Plenty of country sounds and smells all around. For every hill there was in most cases a steep descent, where care had to be take to not over cook the descent and or trip on the sometime rutted roads. Mile 4,5,6, (7:02, 6:55, 7:27). By mile 3 nobody had passed so I was well into my "pace group".

I still had a view on "Mr Baldy" and the "Girl in pink", now split up, around 40 and 80 m ahead. I would gain on the Girl for every hill and then she would pass me on the descent. The toughest part of the course is around mile 6, with a sustained drag, turning into a hill, then drag again. Took on water around here, and pushed on again.

Around mile 8, another drag and I pushed on and over took the Girl in Pink, I said something stupid like "you need to practise the hills there", which was met with a annoyed stare. After that stupidity, I couldn't have her pass me again, so some added pressure, of my own doing...

Next I had sights on Mr Baldy (40m ahead) and I figured he was a similar vintage to me, then may be benefits to getting pass him, with age group honours at stake ? Caught him on the final serious drag, and was welcomed with a "Good Man" from him... Mile 7,8 (7:07, 7:08).

On the approach to the Slaney Crossing, there is a railway level crossing. Heading towards this I have visions of a train approaching and the barriers coming down, and all run progress being stopped, and more importantly runners behind catching me. I dropped the hammer here and got past 3 more lads, and the crossing. Mile 9 (6:39).

A last steep but short hill and left on to the N11, this part of the course is almost dead straight, and almost flat. With the result that you can see runners for the next mile or two ahead. Took on a last water and really pushed the pace, figuring that a few of the lads ahead were suffering far more that me. Mile 10,11,12 (7:11, 6:47, 6:53). Passed 3-4 lads in the long and hot section of the race.

Last mile and the announcers voice could be heard across the river, only one more runner ahead that I could get past, and he seemed to he having a shocker, swaying from side to side. Got past with 30m to go, with the final mile coming in at 6:37. Across the line in 1:32:57, for a 7:06 avg and 32nd on the day.

Really happy with the race, given it was more of a tempo effort, on a difficult course, with little endurance training before, bodes well for the rest of the year

https://connect.garmin.com/modern/activity/1763714393

Will definitely be back next year.

07/06/2017 - Wednesday - Session "3 on the Avenue"

2.2 mile at easy pace up to St Annes. Then opted to run the Avenue @ 3K pace. The avenue is .95 of a mile, Reps were:-

Rep1 - 5:54
Rep2 - 5.55
Rep3 - 5.49

Then an easy 2m back home.

08/06/2017 - Runmute

Opted for the Runmute into work in the morning as the younger son was managing the nippers football team in Malahide at the end of season football leagues, so dad had to go out and support. Played 2, won 1 Drew 1 on the night.

10/06/2017 - Session 8*400

Easy 2.6 miles to the park and the usual loop. Didn't keep splits for each of thr 400's, but ranged from a slow 95 to a bit faster 86.

An easy 2 miles back home.

11/06/2017 - LSR - Sunday


9 miles with the lads, a bit of banter but still tired after the session, the previous day.

Gym in Raheny after the run.

9 miles in 1:10 for a 7:45avg.

https://connect.garmin.com/modern/activity/1792689041

Bit of a while back but ... You got to log ...

19/06/2017 - Monday - RunMute - Home

Office to home along the coast road, with the bag on the back. Roasting hot temps @ around 25-26c. Wind in the face the whole way home made for slower progress.

6.2 miles in 48mins for 07:53 avg.

20/06/2017 - Tempo Tuesday

3.2 miles warmup before and after the Tempo.
Then 5 mile tempo on the old Raheny 5 race loop, Pushed as much as I was able for a tempo effort. Happy with 5 miles in 33:24 for a 6:40 avg.

https://connect.garmin.com/modern/activity/1808973030

21/06/2017 - Easy Wednesday

Very easy after the tempo the day before. just 4.2 easy miles up to the park and back, in 29c temps.

22/06/2017 - Thursday - steady

Steady effort from the house to the coast road, Sutton Cross, and up strand road, Shielmartin and then Corkscrew (at almost a walk), then a good paced run back down to Sutton cross.

8.1miles in 1hour for 07:26avg

https://connect.garmin.com/modern/activity/1812788098

24/06/2017 - Saturday - Parkrun

Easy warmup up to St Annes. A few of the gang were also running so joined in with them. E mentioned that she wanted to run sub 20 and was going to run with the pacer, decided that the sub 20 was on and ran with the small group. Pushed the pace down to 6:30ish for the first mile and was ahead of the group. Hard going. Going harder than is should be at this stage of the training year...

Last mile I was blowing hard, E and the pacer and Dave, moved past me with 400m to go. Nothing left to match them, but thankfully the sub 20 was in the bag, with a 19:48 and 6:28avg.

Very happy as one of this years goals was a sub 20 5K

https://connect.garmin.com/modern/activity/1815436054


25/06/2017 - Sunday - LSR.

Bad night of sleep and wake up at 3:59am. Tried to get back to sleep for and hour and a half, but to no avail. Got the gear on and started running at 5:39am. Lovely to run on completely empty roads, and mostly silent environment. Big loop including the beach (strange at 6:50am)... Bumped into E and friend at 7:30. Was met with strange glances when I said I had 12miles already done. A few conversational miles with them, before heading home. Wreaked all day.

14.5 miles in 01:56 for a 7:59 avg. Longest single run in 2 years.

https://connect.garmin.com/modern/activity/1817149686

Almost Caught up...

01/07/2017 - Saturday - Parkrun 50

50th Park run, given that I did the very first Park run in Malahide back in 2012, and the subsequent 10 each week after, I'm surprised its taken me over 4 years to get to 50... Still with my injury history, its probably not that surprising.

Anyway jogged up to the Park, and got there just before the Race Directors speech. Decided to keep a low profile, and not mention the big 50. Stupidly I did quietly mention it to Johnny F, and he subsequently tells the world, to a round of applause.

Off to the start and, I get handed a big 50th Badge, by one of the stewards, that I have to carry (as its to heavy to pit to my vest). Got talking to Dave F, before the start and as a consequence, but bunched in the middle for the joggers. No aspirations for a fast time today, rather just reasonably hard and have fun (sometimes running is about fun ).

Pushed on and finished on and finished in around 20:40, with the first miler 7:15, so at least 2 hard miles... Mrs Made me pit it up !

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CoolDown

I knew that the Clontarf half was starting around 10am, and I tried to get a place this week, but it was full. The route was pretty close to the bottom of St Annes, so decided to jog down and have a look. Arrived just as the 1:50pacers and bus were crossing the wooden bridge. Opted to join in for a few miles @ easy pace with them, as running the beach on ones own can be a lonely experience at the best of times.

Got in 5.5 miles @ 7:40.

https://connect.garmin.com/modern/activity/1828556670

Sunday 02/07/2017 - LSR

Big gang down to the club for the early morning Sunday run. There was talk about the south side and at least 14 miles, from the group of 8.

Lovely run through town, Merrion Sq, (last 2 miles of the DCM, opposite direction), Ballsbridge, Merrion Gates, Sandymount, East link, Alfie Byrne Road, Clontarf Seafront, and home.

Pace was confirmable for most of the run, JF mentioned to drop the pace for the last few miles, so duly complied with a few 7:20ies. Shattered after, with the longest run in two years.

17.1 miles in total @ 7:43 pace.

https://connect.garmin.com/modern/activity/1830328147

Monday - 03/07 - Gym

Was in taters after the 17m on Sunday so opted for the Gym instead. Bad idea.

Tuesday - 04/07 - Easy.

Still plenty of fatigue from the weekend, so took it really handy. House up to St Annes and very easy paced around. Temps around 20c.

7.9 miles @ 08:00m

Wednesday - 05/07 - Hills.

Easy run to St Annes. Then 8 *Yans hills @ Hard effort. One of the very large cruse ships was leaving Dublin harbour as I was doing these, made for a strange backdrop. Then 1.5m back.

Thursday - 06/07 - Steady.

Steady run to Howth. Seafront, Sutton X, Coast road, Shilemartin, Corkscrew, Then a bit of Carribrack road and back.

https://connect.garmin.com/modern/activity/1839052767

9.23 miles in 1:10 , including 540 feet gain.

With todays run, I'm looking at 55+ mile week, The best in nearly 4 years. Very happy with that.

Off on Hols with my two sons to the desert for a week, so wont be much running, bar hotel treadmills, still a reduction in mile this week in no bad thing.