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The (Not So) Flying Scotsman
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Weekly Update
39.5 miles across 5 runs.
Tuesday 7.4 miles @ 08.03 per mile.
Headed out on what is becoming a favourite mid week loop for me....Palmerstown down to Chapelizod through the Memorial Park and into the Phoenix Park at Islandbridge up past the Magazine Fort down the S Bends and out the Phoenix Park at Chapelizod. Threw in a 7.34 min mile up the killer Hill from the West County Hotel to the N4.....felt like a blast up the hill!
Wednesday club session 7.7 miles.....horrible evening very low numbers with a lot of the lads running the K Club.....18 x 400m reps on the road outside the club with a 100m recovery thankfully one of the speedier lads dropped back after 6 reps and compelted the session with me....my usual crew weren't there. Tough session on a bad evening great to get it done.
Thursday 4.1 miles Swords Estuary Loop @ 8.13 per mile.....tried to do this recovery run on effort so wasn't keeping an eye on the watch....ended up being too quick one of these days I will get it right! Polar opposite from Wednesday lovely evening for a run.
Saturday club session in the Phoenix Park 1km loops with a two minute recovery. One of the lads was coming back from injury so ran three reps with him then the last three on my own....set myself the challenge of each km being quicker than the last . Splits were 4.06;3.58;3.55;3.53;3.49 then 3.44 so mission accomplished. A run from club to the park and back down made it 7.5 miles in total.
Sunday 12.5 miles at 8.32 per mile. Route Palmerstown into the Phoenix Park and a fairly random loop around ....cracking morning for a run found it tough enough going after a good weeks training....pretty warm aswell so took a detour into Farmleigh to use one of the water fountains in there.
All in all a good weeks training but probably need to slow down a bit on the easier runs.0 -
Midweek Update
Monday 25 minutes S&C
Tuesday 6.6 miles @ 8.01 met one of the lads down at the club and had a nice lap on the perimeter of the Phoenix Park quickly becoming a regular Tuesday run. Big difference to be in the park in the day light.
Wedensday Club session 10.4 miles. Session was 1 mile at 10k pace between the Chapelizod Gates and Islandbridge Gate of the park....90 second jog turning left at the Magazine Fort then tempo pace from there to the white bollards of the Furry Glen ( about 1.8 miles) and jog back to start. 2 loops done with a 2 km warm down. Tough session especially from the Chapelizod Gate to the Furry Glen plenty of climbing good to get it done though.
Thursday 25 minutes S&C at lunchtime in work then 4.2 mile recovery run around the Swords Estuary.
Rest day tomorrow then 800m repeats on the Polo Grounds on Saturday and a Sunday long run.
Over 150 miles covered in March which I think is my highest monthly total yet; even including marathon training last year.
Great Ireland run next weekend so a quiet enough week is on the cards.0 -
scotindublin wrote: »Midweek Update
Monday 25 minutes S&C
Tuesday 6.6 miles @ 8.01 met one of the lads down at the club and had a nice lap on the perimeter of the Phoenix Park quickly becoming a regular Tuesday run. Big difference to be in the park in the day light.
Wedensday Club session 10.4 miles. Session was 1 mile at 10k pace between the Chapelizod Gates and Islandbridge Gate of the park....90 second jog turning left at the Magazine Fort then tempo pace from there to the white bollards of the Furry Glen ( about 1.8 miles) and jog back to start. 2 loops done with a 2 km warm down. Tough session especially from the Chapelizod Gate to the Furry Glen plenty of climbing good to get it done though.
Thursday 25 minutes S&C at lunchtime in work then 4.2 mile recovery run around the Swords Estuary.
Rest day tomorrow then 800m repeats on the Polo Grounds on Saturday and a Sunday long run.
Over 150 miles covered in March which I think is my highest monthly total yet; even including marathon training last year.
Great Ireland run next weekend so a quiet enough week is on the cards.
Just goes to show the progress you've made since DCM. You're probably feeling much more comfortable racking up the miles too.0 -
Actually shocked myself when I looked back at the month!
Will need to keep an eye out for you at the 10k Sunday week J.....looks like a tough enough courseWubble Wubble wrote: »Just goes to show the progress you've made since DCM. You're probably feeling much comfortable racking up the miles too.0 -
Saturday Club Session Polo Grounds 8 x 800 ( about 830m) with 1.45 recovery. Both the men and ladies were doing their session on the polo grounds so there was a decent gang of us up there.
Circa 800m loops (a bit longer) with a 1.45 recovery; legs were feeling heavy after the Wednesday session.
3.14;3.08;3.09;3.09;3.08;3.14;3.12;3.09
Pretty consistent splits so happy with that.
Total 8.4 miles including the jog up to and back from the polos.
Sunday very sedate 10 miles @ 9 minutes per mile with a few from club.
Over 40 miles for the week so happy with that.
Doing the Great Ireland Run next Sunday so I expect this week will be taken lightly enough. It will be my first official 10k since December 2014!0 -
Weekly Update
32.3 miles over 5 days.
This week was always going to be a bit of a step back week distance wise with Great Ireland Run in the Phoenix Park
Monday: My usual day off running so 25 minutes S&C in the work gym.
Tuesday:6.6 miles @ 8.07 the now traditional Tuesday Phoenix Park Loop with one of the lads from the club.
Wednesday: 1/2 Club Session 6 x 600m on the track; first time on the track for a while and enjoyed it. Splits 2.11;2.06;2.10;2.08;2.06;2.05 ran up and down to the session so just over 9 miles today.
Thursday: 25 minutes S&C in the gym followed by the Premier League Darts in the 2.3 Arena!
Friday: 3.8 miles @ 8.15
Saturday: 3 miles @ 8.15 a couple of easy miles with a faster middle one.
Sunday: Great Ireland Run 10km official time 41.50 nice shiny PB!
First official 10km since Dec 2014 (just over 48 minutes so I guess this was my official PB!) I think I had gone just under 45 minutes for 10km during the FD 10 mile last summer.
Parked up at the club about 1000 and headed up with a few of the lads who were also running it. Was there in plenty of time to see the Elite Women and Club runners off @ 1100.
Plan for today was to set a target for the rest of the year and had somewhere around 42 minutes in my head with the realisation that it wasn't the easiest course for a fast time.
Was a bit strange lining up in the first pen but got a nice spot towards the back and waited for the gun and we were off.
Hoped to get through the first 5km in about 20:30 knowing that the second half was going to be a good bit tougher. Got into a nice rhythm at the start first 5km splits 4.03;4.01;4.05;4.00;4.07 purposefully did not go too quickly down the Kaiber Road as knew what lay ahead. Was happy to get some water in the just before the 5km mark. Maybe a little bit quicker than planned but not too much
This is where I knew the race was really going to step up a notch. Tried to keep the momentum going up Magazine Hill and was glad to get to the top of it and settle back into it again. Was still happy with how things were going but could feel the calf tighten just between the 6 and 7km mark. There was a good bit of Donore support around the Chapelizod Gate so that spurred me on a bit. Knew that if I got out the Furry Glen still going ok then sub 42 was on; found that section tough and was glad to get onto the flat at the Knockmaroon Gates. Managed to keep the pace up from here splits for the last 5km 4:15;4:17;4:30;4.38 and 3.57.
All in all happy with the result and gives me something to build on for the year....maybe sub 40 on an easier course is not a pipe dream after all.
Apologies for the epic post.0 -
Congrats on the PB! I had an idea sub 42 would be on for you?0
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Thanks J happy with how it went.....tough enough from the Islandbridge Gate to the end.....found the climb from the Furry Glen tough.0
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A long over due update from me have been neglecting the log for the past couple of weeks....time to get back on it.
Still been ticking along nicely apart from the week before last where family stuff had to take priority.
This week 32 miles over four runs ( golf got in the way to getting the 5 done!)
Tuesday Phoenix Park loop from the club 6.5 miles at 8:13 per mile.
Wednesday club session 3.5 mile warm-up then onto the track 2 sets of 6 x 500m with 70 sec jogging between reps and 5 minute jog between the 2 sets of pretty much bang on 1 minute 50 for the 12 x 500m pushed the last one a little more.....2.5 mile cool down...so just under 11 miles total.....good to close away the cobwebs after the weekend that had just gone.
Thursday 5 miles at 8:21 per mile recover run from the house.
Saturday club session at the Polo Grounds jog up to the polos from the club then. 3 x 2k with 2 minute 30 jog between them then 1 mile easy the 3 x 30 seconds hard/30 seconds easy. All kms between 4.07 and 3.59 for the last one. Jog back to the club for just over 9 miles.
Two quality sessions with the club this week and looks like a good month ahead with the plan that was sent out to us all....unfortunately missing the 5k goal race this month but will be giving the Terenure 5 mile at the weekend a go; heard good things about it.0 -
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My week so far
4 runs 25 miles
Monday: 25 minutes core and S&C in the gym at work
Tuesday: 7 miles @ 8.02 per mile.Phoenix Park Loop from Club. Headed out along the Chapeizod Road and into the park at the main gates through the Rose Gardens and up the North Road ( still don't like this part of the park); down past Farmleigh through the Fury Glen and back to the club.
Wednesday: 6 miles @ 7.32 per mile. 1/2 the Wedneday club session with a two mile warm-up and cool down. 8 x 300m on the track with 50 sec recoveries....alll reps pretty much bang g on 60 seconds. Small enough turn out as a good few of the lads were out blitzing the Leixlip 5k.
Thursday: 6-7 mile recovery in the Phoenix Park from the club....watch was acting up at the start so not sure on the exact distance. 25 minutes in the gym at lunchtime.
Friday: A few of us headed to Pats v Drogheda my first ever LoI match!
Saturday: 5 miles @ 8.52 headed out from the club to the Polo Grounds completed and few laps with some strides thrown in then back to the club.
No session today as running Terenure tomorrow. Hopefully a positive update after that....think my last 5 mile was 35:50 in the race series last year.0 -
Terenure 5 Mile
Time 32:35.
Headed down to Terenure nice and early with a couple of lads from the club. Got the number and t-shirt collected no problems (great organisation from the volunteers) and had the obligatory pre race pit stop!
A nice 1.5 mile warm-up over part of the course. Was pretty warm with a bit of a wind blowing. A few strides then over to the start line. Lined up about 10 rows from the front.
Mile 1: 6.21 Very little congestion as we headed off; sharp left turn about 200 m from the start and we were on a nice down net down hill first mile along what is part of the marathon course of I am not mistaken. Off slightly quicker than planned.
Mile 2 6.31 From the warm-up knew this was going to be a bit of a drag and into the wind. Was just a case of sticking to pace and getting into a rhythm....didnt manage to get any water on board just after mile 2 which would have been handy.
Mile 3 6.29 another slight drag for most of mile 3 but had it going pretty much to pace and knew that when we hit the Terenure Road there would be a bit of respite. Spotted one of the lads from Club here a few hundred yards ahead so had a sort of target to aim for.
Mile 4 6.28 made use of the respite on Ternenure Road to keep the pace nice and steady.
Mile 5 6.35 found the last mile pretty tough but just dug in and tried to keep the pace up....there wasn't much kick at the end (which I never thought was going to come). Crossed the line @ 32.33 on the watch and 32.35 official time.
A handy 1.5 mile cool down followed by some coffee at race HQ.
All in all happy with the time....a big improvement on my last 5 mile which was part of the 2016 Race Series and a definite marker set down for later in the season.
Great event and hope to be back next year.
Thanks for reading!0 -
Monday 5.5 miles @ 8.27 per mile. Monday is typically one of my rest days from running but after Terenure on Sunday I opted for a strech of the legs. Just a nice loop from work around the Estuary in Malahide. Didnt bother checking the watch on the way round and just ran by feel.
Tuesday Club Session.....a change of days this week as there is a goal race 5k next Tuesday. Couple of miles warm up then 12 x 400m on the track with a 60 second jog recovery. Pretty much bang on 87 seconds for the first 10 then an 84 and a 82 to finish......wasnt looking forwars to it after racing Sunday but was happy with how it went. A touch over 6.5 miles in the end.
Wednesday headed into work early and went for a nice trot along the shore road from Malahide to Portmarnock lovely morning for a run. 7.5 miles @ 8.21
Tomorrows club session is 11 miles with 3 at LT pace. Plan is to head to the Phoenix Park for that.1 -
Thursday 11 miles @ 8.02 per mile....club session moved from Saturday as big 5k on in Enfield.
Warm up run from the club along Cunnyham Road and into the Phoenix Park towards the top of the North Road then 3 x 1 mile at LT pace with a 3 minute recovery used the Bloom Loop for the 3 x 1 miles.
6.36;6.34 and 6.20 probably a few seconds quicker than planned but got dragged along with the other lads.....couple of mile cool down back to the club. Warm and legs pretty heavy.
Saturday nice early start and got out for just over 7 miles; house-Memorial Park-Phoenix Park S Bends loop 8.25 per mile then off to God Son number 1s Communion.
Another decent week under the belt....38 miles over 5 runs from Monday to Saturday including 2 sessions; throw in the Terenure 5 mile last Sunday so a good bit done....decided to listen to the body and take a rest day today.
This weeks plan is 7 miles tomorrow early before work; 35 minutes on Wednesday with a few strides; Thursday Staff Relay (late addition due to pull outs!) then back on track with the club plans.0 -
That was the week that was....
42 miles over 5 days
Monday 8 miles @ 8.14 per mile.....a very warm post work run; 4 miles out along the coast road from Swords to Portmarnock.....striaght out and back run with a pit stop to take on some water at the half way point.
Wednesday an early 4 miles @ 7.48 per mile before work. No club session tonight so pushed the pace a bit was still bloody warm and humid @ 7am though.
Thursday....couple of pull outs in the work teams for the Staff Relay in the Phoenix Park. Probably the nicest day of the year and very warm waiting around to get going;went out in the first leg and got round in 19.29 I think it was just shy of 5k was happy with the time due to the route ( I am sure some of the recreational runners out there didn't like it!) and the heat! Maybe the sub 19.30 is not a mad aim for the year after all! A mile or so back to the car to finish the evening off.
Saturday club session 12.5 miles @ 7.54....nice to be back to the club session after there not being one during the week as the Enfiled 5k was on. Could the weather have been any different to Thursday.....lashing rain as we completed the session on the polos. Ran down to the club from the house and headed up to the polos. Session was 2 x 12 mins @ LT with a 2 minute recovery. 1 mile jog then 5 x 1 minute hard then easy. Great session even with the weather well soaked by the end.....but I suppose you can only get wet once!
Sunday 13 miles @ 8.36 per mile with a few lads from club......all in all a fairly heavy weekend of running.
Day off tomorrow then back on track with the club sessions.....was talk of doing the Dunboyne 5 mile on Tuesday but I think I will give it a miss and aim for the Kilcock 5k at the end of June.
Thanks for reading.
Craig0 -
Weekly Update
43 miles over 5
Monday 25 minutes in the gym at work....day off from running.
Tuesday 7 miles at 8.02 per mile....the ow traditional Tuesday run of a loop of the Phoenix Park from the club just the 2 of us this week as a few of the lads were running the BHAA in Dunboyne.
Wednesday Club Session....big crowd down for the mid week track session. Ran down from house to the club then hit the track for 15 x 400m with one minute recoveries. Tough session and found it pretty hot and humid. First 12 were all 86/87 seconds then pushed them a few seconds faster for the last 3......did not enjoy the killer hill from Chapelizod to Plamerstown on the way home! Just over 9 miles in total.
Thursday 25 minutes in the gym at work during lunchtime then an easy 5 miles @ 8.32 around the Estuary in Swords after work. Good to run the session our of the legs.
Friday: Day off.
Saturday: Club Session on the Polo Grounds 5 x 1.2ks with 2 minute recoveries. Another tough session ran at 5k pace (which I struggled to set as I have not run a 5k since March and have a good batch on training since then) pace was between 3.53 and 3.47 per km. Had to hang onto the lads a bit on the third rep but got it back together for the 4th and 5th.
Sunday long run with the lads from the club just over 13 miles at 8.22 per mile. Really enjoying the longer Sunday morning runs in the park. Lovely morning for a run.0 -
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Weekly Update
41 miles over 5 runs.....hitting the 40s the last few weeks so happy with that.
Tuesday 6.6 miles @ 8.13 per mile loop of the Phoenix Park from the club. Into the park at the Chapelizod Gates up through the Furry Glen and along the perimeter of the park exiting at Island Bridge and back to the club.
Wednesday Club Session: First mid week session on the Polo Grounds this year. 6km tempo followed by a 2 minute 45 recovery then 4 x 1min hard 1 minute easy. Km splits 4.10:4.11:411:4.12:4.07:3.57. Happy with those splits and a good session.
Thursday 7 miles @ 8.16 another loop of the Phoenix Park.
Friday day off actually looked out the golf clubs!!
Saturday: Top notch club session....one of the toughest for a while.....all on the track this week.
Session was 1km @ 3km pace 1 minute 50 recovery then 10 x 300 @ mile pace with 50 second recoveries followed by a other 1km @ 3km pace.
1km splits were 3.36 and 3.39 and all the 300m hit 61 or 62 seconds. Tough but really enjoyable session.
Sunday 10 miles @ 8.29 a nice loop through the Memorial/Phoenix Park.....legs were heavy for the first couple of miles but settled into it.....blustery morning but a good end of the week.0 -
Weekly Update
37 miles over 5 runs.
Tuesday : An early 6 miles before work @ 8.26 per mile. A nice loop from Swords to Malahide and back with 3 x 100m efforts on the work football pitch.....done and dusted and at my desk by 0730.
Wednesday: Club Session on the track a couple of miles of a warm up followed by 6 x 600m at 3k pace with 1.30 recoveries then 5 minutes jog followed by 3 x 300m fast with 3.30 recoveries.
Splits for 600m were all 2.09 to 2.11
300m were all 50 secs.
A very slow couple of miles to cool down. Another tough session legs were very heavy after it.
Thursday: An easy 6 mile recovery run from house at 8.37 per mile.
Saturday: Club Session on the road outside the club 800m 1.30 recovery 3 x1500m with 2.30 recovery then another 800m to finish it off all at 5k pace.
Splits
800m 3.03
1500m: 5.34;5.5.51 and 5.40
800m: 3.03
A very difficult session in the heat yesterday morning.....glad I stopped off on the way home to get a vest on Friday!
Sunday 8.5 mile loop of the Phoenix Park/Castleknock from the club.
Something different on the agenda this week as I am planning on doing the Graded Meet in Tallaght (3km) on Wednesday different distance to run so will need to come up with a strategy for it.0 -
scotindublin wrote: »Weekly Update
37 miles over 5 runs.
Something different on the agenda this week as I am planning on doing the Graded Meet in Tallaght (3km) on Wednesday different distance to run so will need to come up with a strategy for it.
Best of luck with this one C. I haven't tried one of those before, as I don't think I'm anywhere near competitive at the moment. In general, they seem to be a fair step up from BHAA, and to a lesser extent the XC races, in terms of standard.0 -
Main aim don't finish last! Might as well give it a go! Don't get to run many 3k races either will be good prep for KilcockWubble Wubble wrote: »Best of luck with this one C. I haven't tried one of those before, as I don't think I'm anywhere near competitive at the moment. In general, they seem to be a fair step up from BHAA, and to a lesser extent the XC races, in terms of standard.0
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Weekly Update: Just under 31 miles over 5 days.
Tuesday: A nice easy loop of the Malahide/Swords Estuary before work 4 miles at 8.21 per mile.
Wednesday: Graded Meet in Tallaght and my debut appearance on the track; had entered the 3k as I have a goal race 5k in Kilcock coming up.
I really didn't know what to expect and I was probably my most nervous since the marathon toeing the line. The B and C grades were in the same race so 28 of us in total lined up for the starters gun; including some of the speedy lads from the club. Thankfully one of the lads from that would be about the same pace as me for training was also there.
Bang and we were off; I have to say that the lads took off like rockets and the field was strung out pretty quickly. I had a time of somewhere around 11 minutes in my head and planned on keeping an eye on the watch to make sure I wasn't doing anything stupid pace wise ( a bit more on this later). Settled into the pace I wanted to run and got through the first 3 1/2 laps with the lad from the club just behind me and about a 25m gap to the next one. The pain I was expecting came in middle of the race but I was confident in the block of training that I had done that I would be able to hold on. I could see the lad ahead was tying up a bit so I had my sights on him and passed him out there was about 1 1/2 laps to go and I was actually feeling pretty strong so pushed on and caught the next lad ahead of me. According to the watch I was still bang on time for 11 minutes ( lesson learned don't trust the watch and have lap splits worked out) crossed the line in 11.09 and was happy enough with that.
Have to say I really enjoyed the graded meet and would recommend it if are thinking of doing one. It was enjoyable watching all the other races and encouraging the other folks from the club.
Thursday easy 6 miles @ 8.46.
Saturday: Club Session.....1mile at 10k pace 2.40 recovery 1200m at 5k pace 2.30 recovery 800m at 3k pace 2.20 recovery then 400m fast. Tough session after Wednesday.
Sunday: 8 easy miles loop in the Phoenix Park.
Week ahead is easy enough with a build up to the Kilcock 5k on Friday hoping for a decent PB after a good block of training.0 -
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A small week distance wise but a big step in the right direction.
Weekly Update
Mileage 27 miles over 4 days.
Big week this week with a goal race 5km in Kilcock; training for the past couple of months had been geared towards this.
Tuesday: The usual Wednesday club session was brought forward to Tuesday and was a controlled session of 2 x 1200m (400 tempo;400 5k pace;400 tempo) with three minute recovery between the sets followed by 2 x 100m strides. The key word for this was controlled.
Thursday an easy 4 miles before work a loop of the Swords/Malahide Estuary with 2 minutes at LT pace. Took the miles nice and easy.
Friday Kilcock 5km (Goal Race): Training had been going well and I had had a decent time of 11.08 for 3km on the track in Tallaght last week. A nice 4 km warm up taking in the first 2 km of the course followed by a couple of laps of the track with some strides thrown in.
Official PB for 5k stood at 19.54 from the Tom Brennan New Years Day run although I had ran 19.29 ( watch only so didn't count as PB) as part of the Staff Relay event in May. Had a time of somewhere around 19.10 in my head but had a chat with one of the lads before the race and we thought that sub 19 might be achievable so decided to run somewhere around 3.48 per km for the first 2 km and see how we felt.
Lined up about 5 rows or so from the front and we were off (caught slightly by the starter as was chatting!). There are a couple of twists and turns for the first 500m or so but found a nice spot in the middle of the road without to much congestion. Check of the watch showed that I had gone off slighly quick. Through the first km in 3.44 but was feeling good.
By this point we were on to nice country roads....was feeling strong and felt that the pace I was running was not too crazy....nothing much to report in this km...through the km in 3.43.
There is a slight incline as you cross over the M4 during the third km tried to maintain the pace here but could feel I was dropping a few seconds compared to the first 2 km; although I was passing people here which was good....beep of the watch bang on the 3km mark on the road 3.50 ok bit slower but this was bang on the pace I had in my head ealier in the day. No big panic after a good first 2km.
At this point I was doing the maths and thinking hang in there and a sub 19 is on....trust the training and keep turning the legs over.....focussed on one of the lads from the club who was about 50m ahead and just let the legs do the work....was starting to feel it though..nice bit of club support with about 1200m to go check of the watch for this km confirmed I was back on the same pace at the first 2kms....through the 4th km in 3.42.
This is when I thought hold onto this and there is a big PB up for grabs....one of the lads had said before hand that it was a fast finish...through the 800m to go and the pace wasn't dropping.....was a bit isolated at this point as had no one really close....400m to go.....come on sub 18.45 is on.....could see the finish line and tried to push it....over the line with not much more to give 3.43 for the 5th km 18.42 on the watch and 18.44 official time......delighted with it. First time I have actually gone off hard in a race and managed to keep the pace up.
One goal for the year ticked off sub 19 5km in the bag.
6 miles was on the plan for yesterday but was playing golf so took a day off.
Nice 8.5 miles this morning.
Apologies for the epic post!
Onwards and upwards now.
Craig0 -
Great stuff Craig, fantastic PB. Well raced.0
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Consistent weeks of solid work paying off, congrats on the PB!0
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That's brilliant, well done you! Fair play on having the nerve to go for graded as well; still way too rich for my blood I'm afraid.0
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Brilliant time C. That's some pace to maintain!0
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Thanks to you all for the words of encouragement.....a short late weekly update this week.
5 days
47 ish miles.
Tuesday 8 miles before work @ 8.12 per mile.
Wednesday Club Session....Polo Grounds 5 x 1 mile with 90 sec recoveries.
Splits 6.25;6.30;6.32;6.30 and 6.09 to finish. Tough session with the short recoveries and the heat.
Thursday 8 miles @ 8.16 before work.
Saturday Club Session Polo Grounds 7 x 1km with 1.45 recoveries
Splits 3.50;3.55;3.49;3.52;3.43;3.43 and 3.36.
Sunday 12 miles @ 7.58 time a bit skewed due to a couple of quick miles in there.
Two quality sessions again last week....unfortunately missing the 2 goal races for July due to holidays. Was thinking of actually taking a week off running when I am away to rest up the legs.0 -
Weekly Update
42 miles over 5
Tuesday....7.5 miles @ 8.05 per mile. Nice loop from Swords into Malahide and back before work. Noticing that the easy runs are getting naturally a little quicker...have been tending to just run these on effort.
Wednesday Club Session. Warm up then 1 mile with a 2 minute recovery followed by 10 x 400m with 1 minute recovery.
Splits mile 5.58
400s 88;85;86;86;86;85;87;84;84;
Nice consistent splits and pushed the last one.
Thursday 7 miles at 7.42 loop of the Phoenix Park with one of the lads from club pushed ourselves a bit on this but felt good.
Saturday Pyramid Session on the Polo Grounds 1200;1 mile;2000;1 mile then 1200.....1.45 rec after and before the 1200 others 2 mins.
Splits 4.42;6.25;7.47;6.20;4.28
Tough session in the heat and the wind but a good one and nice to do the last mile and 1200 quicker that the first set.
Sunday 11 mile at 8.07 planned a bit shorter than planned due to time constraints!
Another good week under the belt.....heading off on holidays for 2 weeks on Saturday there will be a cutting back on the miles.....feels like a good time to give the legs a break and get out for a few easy miles.....not sure how the body will like the mid 30s and running though!
Hurtling quickly towards the 1000 miles for the year and should have that chalked off sometime in August.....much earlier than last year.0 -
Latest Update....
Just back from a great 2 weeks in Cyprus with more Scuba Diving than running especially in the first week.
One solitary 4 mile run the first week....just too hot to be getting out.
Week 2 I confined myself to the hotel gym treadmill with four runs with a max of just shy of 5 miles.....really do not like running on treadmills but just wanted to get something done. Got out for 10 miles this morning with a couple of the lads from the club. Tough enough after travelling back yesterday but nice to be back to proper running.
This week's plan is to get out for 4 or 5 runs as we have a break from sessions with the club with the XC focussed training to start in ernest in a couple of weeks. Actually have an entry for the RnR 1/2 on Sunday but going to give it a miss. Might throw an improvised session into the mix mid week.
Should also go through the 1000 miles for the year barrier this week.
Shake off the holiday excess and get back to routine are the main focusses.0 -
Weekly Update
4 Runs just short of 34 Miles; 1000 miles for 2017 in the bag.
No official sessions with the club this week as we are on a two week break.
Tuesday: 0 has planned to get out but had s busy day in work after getting back from the holidays and had a few things going on at home.
Wednesday: A few of us from the club met at the Polo Grounds in the Phoenix Park and had a mini session of 8 x 400m with 1 minute recoveries which where all run at 1 min 30 for the reps.....nice to get the legs moving after the hols 6.8 miles in total.
Thursday: Trail run in the Phoenix Park with one of the lads from the club 7.5 miles @ 8.00 per mile.
Saturday: 8.4 miles with 4 @ tempo pace on the mile loop around the outside of the Polo Grounds miles were 6.48;6.49;6.50 and 6.45.
Sunday 11 miles @ 7.56 per mile started off at the Memorial Park as there was no access to Donore.....into Ballyfermot and followed the Rock and Roll route into the Phoenix Park at the Chapelizod Gate then a loop of the Phoenix Park down into Stoneybatter and up the Quays and followed the N4 back to the Memorial Park.
Something similar planned this week before more structured training starts again the following week.0 -
An unplanned layoff for me after a good last couple of weeks.
Will report back in 2 weeks.0 -
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After a lay off over the last 2 weeks and a Consultant visit I got the ok to get some miles in.
A very handy 2.5 miles at lunchtime in work on Thursday. Good to get back moving again.
Saturday 6 mile random loop of the Phoenix Park left from club after heading down before the Saturday training session started. Nice to be back down and catching up with the lads.
Sunday 8 miles met a group of folks I know from Fingallians who were doing 20 miles taking in a good chunk of the marathon course....left from Castleknock Gates and ran with them until Kilmainham where I headed down through Islandbrige and back into the Phoenix Park....a very sedately paced 8 miles.
It will be easy stuff for me for the next few weeks....minor Op sometime before mid October hopefully.....not ideal but have to get things sorted back in full swing before the end of November so should get the tail end of the XC Season.
Anyway good to be back doing a bit....you really do miss it when you can't get out.0 -
Not too much action over the past couple of weeks and will be easy weeks for the foreseeable.
Couple of runs over the last two days and will be on course marking duty for the first club XC event of the season tomorrow.0 -
Weekly Update
4 runs 30 miles
After getting out for a couple of runs last week and not feeling any ill effects; I made the decision to get out a bit more this week but with one eye on being sensible with it.
Tuesday 7 mile loop of the Phoenix Park with a couple of the lads from the club pace was 7.53 per mile.
Wednesday 1/2 session on the Garda Loop 8 x 1 min on and 1 minute off. Sloppy after all the rain but nice to get the spikes back on again. Soaked running back to the club.
Saturday long warm up then 3 mile tempo on the Novice XC route...only a few there as plenty of the lads were running the Novice. Mile splits werr 6.47/6.47 and 6.52 happy enough with that.
Sunday 9 mile loop of the Phoenix Park from the club including passing Wubble Wubble on his last big LSR before Dublin. Had hoped to do 10 but the pace was cranking up a bit going up The Kyber so left the lads at Acres Road and headed back to the club.
The afternoon was spent watching the Novice XC....much easier from the sidelines.
Sensible again this week before the next trip to the Consultant. Good to be out doing a bit though.0 -
Weekly Update.
A late one loads of stuff going on.
Last week 4 runs just over 33 miles. Keeping things ticking along.
Tuesday 7 mile loop of the Phoenix Park from the club.
Wednesday: As most of the lads had run the Novice XC at the weekend this was a shortened session 8 x 2 min on with a float recovery. Fairly miserable evening aroubd the 15 acres in the Phoenix Park. Tough for the last couple of reps.
Thursday and Friday off.
Saturday Session on the Polo Grounds was 7 x 1km with 90 sec recover. Decided to do 5 and got them done. Followed by a Christening a few pints and too much food.
Sunday 11 miles @ 7.52 all in the Phoenix Park....a couple of fast miles at the end skewed the time.
Was due back to the Consultant today but found out on Monday I need to get an MRI so back in on the 24th and 27th of this month.....hopefully get a date for going under the knife then!
Strange feeling training with nothing to aim for.
Should have some sort of fitness before my layoff....still aiming to be back for the Dublin Masters XC in Jan although every small delay is putting this in jeopardy!0 -
3 Good Days and 1 Brain Freeze!
4 Day and just shy of 36 miles; funny looking back 18 months ago.....36 miles would have been a huge week now it is taking it easy.
Tuesday: 7.4 miles run from the club through the Memorial Park and a into the Phoenix Park. Nice pace and nothing too put of the ordinary to report.
Wednesday (brain freeze day): Club Session 3 mile warmup from the club through through the Phoenix Park to the 15 Acres....session was due to 3 x 2miles with 2 minute recoveries. Supposedly about 10 mile pace so 6.50-7 min pace. Didnt quite work out like that got sucked into 13.14 for the first 2 miles and 13.25 for the second....decided 1/2 through the second set that I was only doing 2.....lesson learned!
Saturday skipped the club session as it was hills; dodgy groin just wasn't needing that so got out for 11 miles @ 8.38 per mile. A nice paced run.
Sunday 8.5 miles @ 7.49 per mile went out with the Sunday long run group from the club held back with one of the other lads as they bombed off down the North Road. A decent clip and a good one to get done can't say I was feeling 100% after getting home though.0 -
3 Good Runs and a Sensible Session
Just under 34 miles for the week.
Tuesday a post storm loop of the Phoenix Park bit of debris dodging.
6.7 miles @ 8.18 per mile.
Wednesday gave the club session a miss and headed out with one of the lads who has a bit of a niggle. A nice loop of the Memorial Park and into the Phoenix Park at the Chapelizod Gate up the S Bends and out Islandbridge Gate up to the main gate and back to the club.
7.2 miles at 8.00 per mile.
Saturday: Session called for 6 x 1200m with 2 min recoveries....decided to do 5 taking first couple sensibly and upping the pace for the last 2. Enjoyed the session but was disappointed it wasn't as mucky as I expected.....cant beat splashing through the muck on an XC session. Splits were
4.54;4.54;4.44;4.40 and 4.31.
A lesson learned from last week's brain freeze session!
Sunday 12 mile loop of the Phoenix Park with some of the lads from the club who where happy to be on a short one this morning with DCM beckoning. Pace was 8.09 per mile.
This week involves a trip to the hospital on Tuesday and a Consultant visit on Friday along with getting our for a couple runs and lending some support on Marathon Day.0 -
A Late Weekly Update
2 Good session.....2 easy runs and some good news at the Consultant.
Just over 30 miles for the week.
Tuesday Easy 5 miles @ 8.22 per mile with a few of the lads from the Club before we had our Jingle Bells run meeting.
Wednesay Session around the football pitches in the Phoenix Park 4 mile temp was on the agenda. There was 3 of us doing this together including a fairly new recruit who has also been caught out at the brain freeze session a couple of weeks ago. It was decided that I would be responsible for the pace and the aim was for between 6.50 and 7 mins per mile for the first three then push it for the last mile if we felt ok.
Splits were 6.52;6.49;6.49 and 6.29. Good session and really like the tempo ones. Just shy of 9 miles in total.
Thursday nice easy 7 miles @ 8.19 from the house taking in some of the park. Nice run but a bit different being in the park on your own in the pitch dark.
Saturday was a great session of 10 x 800m on the polos. Plan was to go nice and steady on increase the pace for the last few.
Splits were...3.20;3.21;3.18;3.19;3.19;3.18;3.15;3.15;3.12;3.02
Felt good to finish the session strong.
Sunday spent the morning being inspired by the marathon runners in Chapelizod.
So on the medical front nothing suspect to report on the abdominal pain and bowel issues that testing identified. Just the small matter of a double groin hernia op in the middle of the month; very routine and I should be back to full training before Christmas.
Dublin Masters XC might just come too soon but we will see.....will be happy to get things sorted.0 -
Big Miles helped by two long sessions.
48 miles over 5 runs.
Monday 8.3 miles @ 8.11 per mile.....having missed the Sunday run last week due to marathon supporting I got out for an early spin. Down from Palmerstown and into the Park at the Chapelizod Gate. Up to the Avenue past the football pitches and round the back of the zoo through the S Bends and home.....nice easy pace with a bit of a push up the hill out of Chapelizod to the N4.
Tuesday 5.4 mile @ 8.08 per mile.....short lap of the park with one of the lads from the club.
Wednesay Club Session 11.3 miles total......this was the same session I had the brain freeze on a couple of weeks ago....3 x 2 mile with 2.30 recovery around the football pitches in the park. Much more controlled this time with a push over the last mile.
Splits 13.41;13.30 and 13.10 much happier with how I approached this session this time.
Saturday Club Session 11.7 miles total 4 mile warm up and 3 cool down with 4 x 1 with 2.30 recovery around pretty much the Garda BHAA XC route.
Splits 6.52;6.45;6.46 and 6.33
Good session in the park nice to push the last mile a bit.
Sunday 11 miles @ 8.08.....regular Sunday run in the Park with a few from the club.
All in all a good weeks work.0 -
That was the week that was......hopefully not the last one of the year.
4 runs just under 39 miles.
Tuesday (7.4 miles @ 8.10 per mile) and Thursday (8.6 miles @ 8.11 per mile) ploughed a lonely furrow on these two runs. Almost the same route both evenings. Down into Chapelizod from the house and followed the marathon route to Kilmainham.....Tuesday cut down across Island Bridge and back along the edge of the park into Chapelizod and home....Thursday extended it by continuing onto Heuston Station (mental down that way @ 1900!!
Late finish in work so missed the Wednesday Club Session.
Saturday great pyramid session on the Garda Loop 3/4/5/6/5/4/3 minutes with 2 recovery....a well paced session where the speed increased over the session. All in all over 13 miles.
Sunday nice 10 miles from club with a decent crew out 8.04 per mile.
So that's it for 4 weeks; in for hernia surgery on Tuesday both sides of the groin getting done. At least I am going into it in decent shape so hopefully the comeback won't be too bad.Will be good that out the way and be back in full flight at the start of Jan.
Now.....any Netflix recommendations for next week??0 -
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Best of luck with the surgery C. As you said, you're going into it in great shape so the recovery should hopefully be smooth.0
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scotindublin wrote: »Now.....any Netflix recommendations for next week??
Best of luck with the surgery C! If you haven't already, watch Designated Survivor
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scotindublin wrote: »That was the week that was......hopefully not the last one of the year.
4 runs just under 39 miles.
Tuesday (7.4 miles @ 8.10 per mile) and Thursday (8.6 miles @ 8.11 per mile) ploughed a lonely furrow on these two runs. Almost the same route both evenings. Down into Chapelizod from the house and followed the marathon route to Kilmainham.....Tuesday cut down across Island Bridge and back along the edge of the park into Chapelizod and home....Thursday extended it by continuing onto Heuston Station (mental down that way @ 1900!!
Late finish in work so missed the Wednesday Club Session.
Saturday great pyramid session on the Garda Loop 3/4/5/6/5/4/3 minutes with 2 recovery....a well paced session where the speed increased over the session. All in all over 13 miles.
Sunday nice 10 miles from club with a decent crew out 8.04 per mile.
So that's it for 4 weeks; in for hernia surgery on Tuesday both sides of the groin getting done. At least I am going into it in decent shape so hopefully the comeback won't be too bad.Will be good that out the way and be back in full flight at the start of Jan.
Now.....any Netflix recommendations for next week??
Good luck with the surgery C, hope everything goes well!
Better Call Saul is well worth a watch - you don't have to have seen Breaking Bad, it stands up well on its own IMO.0 -
Thanks for the words of support surgery went well.
AGYR currently 1/2 way through Designated Survivor.....great shout; very good so far.0 -
The Comeback:2 Hernias for the price of 1!
Total for the week 19.5 miles 4 runs.
Surgery went well and got the ok from the surgeon to get back to some running. 4 weeks of inactivity has increased 2 things
1. My waistline
2. Confirmed how much I enjoy running!
The sum total of activity for 4 weeks was Stewarding at our annual Jingle Bells 5k event ( or a Sonia put it "some fun run in the Phoenix Park in her intro to the Euro XC last weekend.....interestingly won by Kenya I think). Got to meet Wubble and a few of the Novices Group briefly (Skyblue;Lazare and Broweyes who all seemed to have run well).
Eased my self back into it with a couple of 4ks at lunchtime on Tuesday and Thursday....a little bit of discomfort after Tuesday but all good Thursday.
Saturday 6 mile winging trail loop in the Park was happy to get 50 minutes or so done.
Sunday joined the lads on their Sunday run from the club had planned to do about 7 but was feeling ok so ended up doing just over 8 miles @ 7.53 probably a bit quicker than I should have but we were just chatting away during the run.
Great to be back out and doing a bit; the plan until the end of December is to just keep getting out and not pushing things too much......I am hoping that I will make the Masters XC at the start of Jan.....I will quiet happily do that and hide towards the back end of the pack.
Get back into the club sessions and Jan and come up with a plan for the first couple of .months of the year. Just now I am thinking
Raheny; Garda BHAA; maybe a other couple of BHAA XC and a 1/2 either Bohermeen or Mullingar.
Edit: was also informed that running leggings are not to be worn around the house only for running.....surely you shouldn't wear shorts over leggings???
C0 -
Back on track....5 runs just over 33 miles and got through the 1400 miles for the year; decent seeing as I missed more that 6 weeks of training.
Was feeling good after the comeback so the plan at the start of the week was to get out 5 days including a % of the planned club session on Saturday.
Tuesday 6.6 miles @ 8.19 per mile. Headed out straight after work and ran a route that I cover a fair bit. Down the Malahide Road from Swords and into Malahide Village around the tennis courts and back along the shore road before joining the Malahide Road again. A nice loop and always good to get out after work to clear the head.
Wednesday thought I would try and up the speed a little so ran 8 x 300s on the football pitch at work with 45 sec recoveries. Splits were 1.14; 1.13; 1.12; 1.14; 1.12; 1.12; 1.12 and 1.13......consitant if nothing else and not the easiest to do on a football pitch.....no pain and good to get the legs moving a bit.
Thursday 7 mile loop of the Phoenix Park from the club 8.10 per mile nothing much to report.....did test out the new head torch though!
Saturday: Club Session called for 1 min on 1 rec 2 min on 1 rec to be repeated for 35 minutes on the Garda XC loop in the Phoenix Park.....didnt plan on doing the full session had planned for 25 minutes but we were 1/2 through the 1k loop when we hit 25 so ended up completing the loop and doing 28 minutes. Was happy that I could keep pace with my normal group and had a bit to push it at the end.
Sunday 7.5 mile ramble from the club very easy 8.25 per mile.
We have a big club handicap race on Tuesday 10 mile XC not quiet ready for that but plan to watch. Hopefully get out a good bit next week but I am sure life will get in the way.
Feeling confident that I will make the start line for the Dublin Masters XC now.
Thanks for reading and I hope you all have a great Christmas.
Onwards and upwards for 2018.....decision to be made on Raheny or Trim!0 -
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Mid Week Update
23.5 miles over the last three days.
Had half thought about doing the Waterstown Park Run on Christmas Day but just had to much to get done.
Tuesday: 8.2 miles @ 8.10 per mile out nice and early. Ran from house and into the Phoenix Park at the Chapelizod Gate up the acres road and along the back of the polo grounds (stopping for some much needed water at the tap). Down past the Wellington Monument out at Islandbridge and back home. Nice to run off some of the excess.
Quick change and back to the Park to watch the annual club 10 mile XC handicap race; interestingly won by the youngest competitor followed by the eldest. Just little bit early in my comeback to be attempting this.
Wednesday: 7.2 miles at 7.56 per mile.....out just before the sun as had visitors over from mid morning. Headed out from the house again.....down into Chapelizod into Ballyfermot/Islandbridge and along Connyingham Road back into Chapelizod and home. Gave the two climbs out of Chapelizod a decent effort...sadly using Strava Segment PBS as motivation!
Thursday: 8 miles @ 8 per mile. Met one of the lads from Club and just done a loop of the Phoenix Park...bog standard run with not much to report apart from the showers being cold in the club!
Out for a few pints tonight; day off running tomorrow then session on Saturday; 7 x 1km XC hopefully get them done.
C0 -
2017 Done and Dusted: A decent increase in mileage this year to mid 1400 miles with about 6 weeks of inactivity; a nice jump from 2016 which also included a marathon training cycle.
Saturday: Club Session 7 x 1 km of the Garda Loop XC in the Phoenix Park with 2 minute recoveries. First full session back had; to do a reset of the watch so don't have it logged on Strava or the exact splits but all ranged between 4.00 and 3.45 for the last one. Found the middle few a struggle but the lads pulled me through the session good to get it done and managed to push it a bit on the last one....wet enough on the loop and might need to put 12mm spikes in for the Masters XC.
Sunday: Just shy of 10 miles this morning @ 8.03 per mile. Loop of the Park from the club could really feel it in the legs after yesterday and a bit of an increase on mileage this week. I expect eating sh*te for the last while had an effect aswell.
Looking back I am really happy with how this year went with the exception of my time off for surgery. Made my club debut in cross country and also on a graded meet on the track in Tallaght over the summer. Both different but great experiences.....will definitely try and make some of the graded meets next year.....it is a different feeling knowing there is a good chance you are going to finish last!
Managed decent PBs at 5k (18.44 hadn't broken 20 this time last year.) 10k (41.50 in the National 10k in April) would liked to have given sub 40 a rattle but never got a chance and also at 5 mile in Terenure (32.35).
Without doubt the best thing I have done in 2017 is to join a club; really enjoying the structure of the sessions and just having more people to run with.
So plans for 2018......still up in the air a little. Will be at the Dublin Masters next weekend as really enjoyed that last year then hope to do a couple of the BHAA events and just get back to 2 sessions a week. One of the big aims for this year will be to break 40 minutes for 10k I think that is achievable.....DCM is lurking in the back of my mind as well.
Most importantly stay injury free and just continue to enjoy running!
All the best for 2018 and a good New Year to you all.0 -
4 Days just under 33 miles including competitive comeback at the Dublin Masters XC.
Monday: Day off running so headed up to watch the Tom Brennan 5k; some good results from the Donore Crew in windy conditions.
Tuesday: Made use of the extra day off; 10 miles @ 8.25 per mile. Left from the house and into the Phoenix Park at the Chapelizod Gate and followed the National 10k route until the Acres Road and back out at the Chapelizod Gate and home.....this was much tougher than it should have been and the legs felt pretty heavy.
Wedneday: A morning of cold realisation of having to go back to work and the holidays were over. Ran down to the club for the Wednesday session. 10 minutes @ LT followed by 10 x 200m with a big recovery.....40-41 secs for the first 9 reps of the 200s then 35 for the last. A very slow shuffle home.....just over 10 miles all in. Thinking that running to training is a good way of bumping up the miles a little.
Thursday: Touch of a head cold and absolutely wrecked....probably the shock of two early mornings....no running!
Saturday: 4 easy miles in the Park at 8.12 per mile.
Sunday: Dublin Masters XC:
Nice chat with Wubble Wubble before the off and it seemed we had similar goals of improve on last year's result and don't get lapped. Happy to say that both were achieved (173rd spot) and wasn't lapped.
Started towards the back of the pack and the first km or so was slow enough at points. Found it pretty tough in the middle section but managed to pass a good few over the last 3/400m so finished strongly enough....progressed through the field on every lap so that is a bonus. Happy to report no aches or pains which is good and the result is a good indication of where my fitness levels are after my layoff before Christmas.
Thinking now the best plan for the next 6-8 weeks is to get back into 2 sessions a week; this will most likely mean missing Raheny at the end of Jan. But will pencil in a BHAA XC somewhere.
Quick chat with Wubble and Skyblue afterwords....fully expect Sean to be lining up beside me next year in this.
A good day for the club with a few individual medals and a team bronze.
C0 -
scotindublin wrote: »4 Days just under 33 miles including competitive comeback at the Dublin Masters XC.
Saturday: 4 easy miles in the Park at 8.12 per mile.
Sunday: Dublin Masters XC:
Nice chat with Wubble Wubble before the off and it seemed we had similar goals of improve on last year's result and don't get lapped. Happy to say that both were achieved (173rd spot) and wasn't lapped.
Started towards the back of the pack and the first km or so was slow enough at points. Found it pretty tough in the middle section but managed to pass a good few over the last 3/400m so finished strongly enough....progressed through the field on every lap so that is a bonus. Happy to report no aches or pains which is good and the result is a good indication of where my fitness levels are after my layoff before Christmas.
Thinking now the best plan for the next 6-8 weeks is to get back into 2 sessions a week; this will most likely mean missing Raheny at the end of Jan. But will pencil in a BHAA XC somewhere.
Quick chat with Wubble and Skyblue afterwords....fully expect Sean to be lining up beside me next year in this.
A good day for the club with a few individual medals and a team bronze.
C
Well done again! Quite a sizeable improvement on last year, I believe.
Unfortunately, with so many races out there, we have to pick and choose which ones to actually attack, as opposed to just doing them all because we can!0 -
scotindublin wrote: »4 Days just under 33 miles including competitive comeback at the Dublin Masters XC.
Monday: Day off running so headed up to watch the Tom Brennan 5k; some good results from the Donore Crew in windy conditions.
Tuesday: Made use of the extra day off; 10 miles @ 8.25 per mile. Left from the house and into the Phoenix Park at the Chapelizod Gate and followed the National 10k route until the Acres Road and back out at the Chapelizod Gate and home.....this was much tougher than it should have been and the legs felt pretty heavy.
Wedneday: A morning of cold realisation of having to go back to work and the holidays were over. Ran down to the club for the Wednesday session. 10 minutes @ LT followed by 10 x 200m with a big recovery.....40-41 secs for the first 9 reps of the 200s then 35 for the last. A very slow shuffle home.....just over 10 miles all in. Thinking that running to training is a good way of bumping up the miles a little.
Thursday: Touch of a head cold and absolutely wrecked....probably the shock of two early mornings....no running!
Saturday: 4 easy miles in the Park at 8.12 per mile.
Sunday: Dublin Masters XC:
Nice chat with Wubble Wubble before the off and it seemed we had similar goals of improve on last year's result and don't get lapped. Happy to say that both were achieved (173rd spot) and wasn't lapped.
Started towards the back of the pack and the first km or so was slow enough at points. Found it pretty tough in the middle section but managed to pass a good few over the last 3/400m so finished strongly enough....progressed through the field on every lap so that is a bonus. Happy to report no aches or pains which is good and the result is a good indication of where my fitness levels are after my layoff before Christmas.
Thinking now the best plan for the next 6-8 weeks is to get back into 2 sessions a week; this will most likely mean missing Raheny at the end of Jan. But will pencil in a BHAA XC somewhere.
Quick chat with Wubble and Skyblue afterwords....fully expect Sean to be lining up beside me next year in this.
A good day for the club with a few individual medals and a team bronze.
C
Well done today. I'm in awe of the amount of pain I saw people run through today. I have to get out of the comfort zone and then maybe next year is possible!0 -
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