BQ or Bust!

OOnegative wrote: »

Probably left the balls in those tights earlier in the week!!! Bit of HTFU required alright in the middle part of the race D.

LOL. Tights are in the bin.

Mon 18 Dec

9.5k m@ 5:23 (5.9m @ 8:39)

Stopped off at Phoenix Park on way home for a few miles under the temporary lights, installed presumably for the protection of the late night Festival of Light zoo-goers. Made the mistake of doing a loop up the North Road and around the Aras in near total darkness which was interesting, but happily incident free. Really enjoyed this run: crackling atmosphere around the zoo, tinged with that bite of earthy, damp cold you only get when surrounded by nature.

Tue 19 Dec

Club session: 3k time trial 11:39 (PB)

Ran over to the club with A and C. Tonight we were having the festive watch-free 3k time trial, where there’s a prize for the people who can best predict their time in advance. With my tail still between my legs after Saturday’s parkrun, I declared 11:59, and the coaches didn’t argue with me. My PB is actually considerably slower than that, from this same event last year when I had a decidedly indifferent evening, clocked (possibly unreliably) at 12:38. Was much more committed tonight, however, getting into a good groove on the track and keeping the momentum going, although I think I slowed a little over the final lap and a half (watch free so I’ll never know). There were a lot of us sharing the track, so the start was quite jostly. Ferris passed after 200 and I tried to keep him in sight for the first few laps, knowing that would get me into a challenging pace. Passed a few over these opening laps, passed by one or two strong finishers in the closing laps, but overall I was pleased with the effort and delighted with the time when it was delivered in the pub afterwards over a very pleasant couple of pints and finger foods. It was always going to be a PB, but I’ll take it. 49.5 VDOT is very high for me too, so thats another positive, along with the >75% age grade, my benchmark for a good ‘short’ race these days. Decent night. Total 6.9 (4.3).

Wed 20 Dec

Rest.

WTD: 16k (10m)
MTD: 155 (96)
YTD: 2,971 (1,846)

ThebitterLemon wrote: »

Super time Murph well done, those events sound great and good for motivation and confidence

"Decent night 6.9", was that the number of pints

TbL

Only two pints. Very well behaved.

Thu 21 Dec

No running. Lazy man’s taper time.

Fri 22 Dec

7k (4.4m) easy in Fairview Park. Still coming to terms with running more than half a mile through the local park on way somewhere else. Had some encouragement on each lap from an amiable enough benchsitter, who was sociable enough not to crack open the first can before his mate arrived on lap three. Every little helps. Feeling a bit rusty but a few strides in the middle woke me up.

Sat 23 Dec

St. Anne's parkrun

A satisfying morning, report below.

Sun 24 Dec

7 easy @ 5:37 (9:03)

Joined M for an easy run up to the Phoenix Park and back. Feeling a little queasy after a late night, so the second half of this (after leaving M in the Park) was much slower than the first. Quite tired by the end, but it’s been a good week - 2 PBs don’t often come along at once.

WTD: 43k (27m)
MTD: 182 (13)
YTD: 2,997 (1,863)

Thanks all. It was a genuine milestone, and I am very happy to have achieved it, and I am happy also for my pacing friends, for being right about timing the investment. But of course the debt is mine, and I will return it to others, I hope.

Mon 25 Dec

parkrun with A.

We had an opportunity to abandon the kids and enjoy a wet and very cheery parkrun. Simply exceptional organisation by the Waterstown team. Many thanks.

Tue 26 Dec

13k easy/steady

DD was open to company so I joined, as did C, for a pacey enough jaunt around DNS. As good as it gets for this kind of run.

Wed 27 Dec

Fat Turkey 10k (44:51)

First time doing this now legendary race (although the legend is only in its eighth year, according to ye anciente website.)

Up the mountain, down again. Simply exhilarating. Took a scalp or two (even if only in my own mind). Delighted to see my clubmates, and age mates, Ferris and Olwyn take the senior prizes. Super Turkey PB run too from aquinn.

What a race this is. Unique.

WTD: 30k (18m)
MTD: 312 (31)
YTD: 3.027 (1,881)

Wasn't going to bother with a report for this one, but now that I am fairly sure I'll run it again it's always good to have jotted down some notes for future reference.

Fat Turkey 10k (27 December)

I’d never done this Christmas race, which for those who don’t know is a climb and descent of Howth Head on the Sutton side. It’s a route I know well, having trained on it regularly over the years, especially during the 2015-2016 spring marathon cycle. I didn’t really fancy it as a race route, perhaps because I tend to overlook non-PB courses, but everyone who’s done this event seems to speak highly of it, so I signed up a couple of weeks in advance, thinking it would be a fun way to end a pretty decent year of racing.

Picked up Ferris on the way out and we parked at the Suttonians RFC clubhouse. The place was full of Raheny runners and a few of our own clubmates, including Marthastew and aquinn. After picking up our numbers we had a short warmup around the pitch, listened to the race briefing, then jogged over to the start at the Sutton seafront. I figured 24 up, 21 down for 45 mins would be a reasonable target, only because Bungy Girl had mentioned that number in a recent discussion of the course. After a bit of standing around in the 2-3 degree cold, I discarded my disposable layer and we were away.

The uphill bit

There was no plan really. I tried to forget about the time/watch thing and just push as hard up the hill as felt sustainable, knowing there was a bit of relief in the third and fourth kms with some relatively flat ground. Then roll home - couldn’t be easier, right?

The flat start along the seafront gave way to a gentle drag and then we hit the long hill up towards the cemetery. I was gasping fairly early with the cold air, but hit what felt like a decent enough stride. As the climb got steeper in the second km, however, I found myself being passed fairly comfortably by several runners, clear evidence of a lack of any hill work of any note this year. I was encouraged in the next km, with its bit of downhill relief, to note that I was passing some of these runners fairly easily myself on the flat and downhill, and the tit for tat continued in km four which is relatively flat with a few bumps. I had no idea of how fast or slow I was going really, trying to sense the right effort for the terrain. The fifth kilometre is all uphill and felt appropriately difficult. There was a clubmate ahead and I concentrated on keeping him in range, while also keeping an eye on a female runner, brown shirt, with whom I'd traded places a few times. Began to see the leaders coming down, which was a novelty. A few shouts at the Summit pub from FBOT and some others helped provide some impetus coming into the worst little climb, past the 5km mark up to the carpark. Glanced at the watch at halfway, seeing a 24, so more or less on target. Waved at Ferris on his way down, took a few sips at the water stop, and huffed and puffed up the short but near-vertical climb to the turn. Ok, ready to roll.

Splits 1-5k: 4:22 5:21 4:26 4:46 5:15

The downhill bit

Had to negotiate a car (this race is on traffic-calmed but open roads) crowding the road during the short sharp descent back to The Summit pub, then a bus coming around the next corner. :rolleyes: With that out of the way, I told myself to relax and enjoy the second half. There was plenty of racing left, mostly gravity assisted but with a couple of bumps before the final two kms, which would hopefully be fast. I set myself an initial target of passing ten people on the way down, and trying not to get passed myself.

The first two victims were easy enough - a couple of awkward looking GAA types who had lumbered past on the final climb. My clubmate was next, but there was a gap of 50m to the next group, and they were moving fairly well. I was gaining slowly, which would do for now. There was a headwind, providing a braking effect, which took some of the fear out of the fall. Could see that the next group contained brown shirt - it would be nice to catch her before the end. Wouldn’t be easy though, as she was descending better than suggested earlier. This provided some focus and I felt I got into a good groove. Picked off one or two more runners who were applying the brakes a little too much, moving well through the ‘Somali Village’ where the testy little final climb of the day came into view ahead, looking steeper than it actually is. It still provided a test, and I was glad to reach the top of it with two kms to go. I stole a glance at the watch, seeing a 37, and fairly threw myself into the final section, knowing it was (and would have to be) fast. I’d been isolated for a while, but was slowly reeling in brown shirt. In between though, was C, a decent Raheny runner. She was now the immediate target and I sat behind for a while, but she was flagging and I passed decisively near the cemetery. I hadn’t been caught yet on the way down and wanted to keep it that way. Brown shirt was still out of range so I was alone again for the final km. Got a great shout and high five from clubmate Joe in the final km and I was still gaining on brown shirt when the sea wind hit in the exposed final 500m. Into the little park area where the finish line is located, fairly gasping now and starting to falter. The shadows were long and out of the corner of my eye I could see someone was approaching from behind. That was enough to motivate a final kick which was almost enough to propel me past my quarry, but the finish line came too soon and that was that.

Splits 6-10k: 4:05 4:11 4:33 3:54 3:58

I didn’t need to lean on any railings so maybe didn’t quite empty the tank - a pity no pressure had been applied from behind until the very end. I finished feeling suitably drained all the same, having thoroughly enjoyed the race and the different type of challenge it provides.

Post mortems over tea and biscuits afterwards in the rugger club. All agreed it was an excellent event in very good conditions (although it looked to me like a lot of runners were overdressed). Was driving, so resisted the temptation of the full bar. :pac: Congrats to Ferris and Marthastew for taking the M50 and F50 prizes. Am excellent race - happy with the performance, and I think I learned enough to be more confident to go harder in the first half next time.

Previous PB: 43:23 (Fingal 2017)
Target: 44:59
Official Time: 44:51
61st (of 455) 5th M50+
Verdict: Game of two halves, Michael

Thu 28 Dec

7.8k recovery

Jog along seafront with A. Knees a bit sore today, from the impact of yesterday's descent, no doubt. All else OK.

Fri 29 Dec

Rest.

Sat 30 Dec

8.6k inc. St. Anne’s parkrun @ steady

On 24-min pacer duty today. A few souls declared at the start but most if not all seemed to have vanished by halfway. Pity. Kept trying to encourage those around me anyway, probably annoying the shyte out of half of them! :pac: Another couple of easy kms afterwards with Ferris.

Sun 31 Dec

16.1 k @ 5:33 (10 m @ 8:55)

We are in Donegal for the New Year, delayed a couple of days due to car trouble with our friendly local dealer on holidays ’til well into the New Year. Didn’t get out til late and as I’d be finishing in the dark, headed for the bright lights of Killybegs and did a few loops of the harbour and a hilly out and back to Roshine, south of the town. Only runner in sight, as expected. Probably the talk of the town now! Can’t say I enjoyed this much, although at least I stayed dry. I was really just out to make the numbers. 9 miles to hit 1900, and another one for luck. So the year ends as in began, on the highways and byways of Dún na nGall.

WTD: 61k (38m)
MTD: 243 (151)
YTD: 3,058 (1,901)

So that’s it for another year. It’s been a good one, with PBs at pretty much every distance from 800m to 50k (the 10 mile can wait). Lots of memorable runs; more racing, at more distances, than usual; many laughs; a few tears; countless cups of coffee and slices of buttery brack in the best of company. Thanks to whoever nominated my log for the A/R awards, by the way. I don’t expect to win, but I’ve enjoyed planning, writing about and reflecting on my running. I hope it’s of at least some benefit or interest to someone else besides me.

Next up - Dublin Masters XC 2018. Happy New Year to all!

I’ve been ruminating about the year ahead and my desire to focus on the 800m for a while. I’m going to aim to peak for the National Masters in mid August, which is a long while away. Have been looking at the Daniels Running Formula, which has a 24-week, four-phase plan. Won’t need the base building phase (unless something unusual happens) so effectively this will mean an 18-week schedule starting mid-April. The sessions look very intimidating, but I will modify the plan to a 9-day cycle to build in extra rest and recovery, as this approach (suggested by Dubgal) seemed to work well last year during the brief focus on the mile. I will try to race a few of the graded meets during the late spring and summer too, to get a bit more experience racing on the track. In the meantime, I’ll just keep ticking over, maybe a few more cross-country events. It will be interesting doing something different, and if anyone has any advice, I’m all ears.

Mon 15 Jan

40 mins recovery.

6.9 k around the MU campus. Right calf a little tight, presumably a holdover from Saturday’s race (and the long ‘recovery’ on Sun). On the plus side, my left foot feeling great after the podiatrist shaved off a callus/corn that had been bothering me since before DCM. It’s like being freed at last from a stone that was in your shoe. Bliss. Marathon black toenail finally fell off last night too, so definitely on the mend.

NYC lottery opened today, so I’ve applied with GFA time, which will hopefully be verified before all the places are gone. Jaypers, that race is not cheap. :eek:

Tue 16 Jan

Lunchtime 6.6k inc 1.6k @ ? tempo

Got out just as a brief snow shower was commencing. Big flakes, but they weren’t hanging around. A couple of laps of the MU playing fields. Managed to screw up the timer and didn’t record the tempo part, which involved two laps of an inner circuit of about a half mile per lap. Enjoyed the change of pace, which kept things interesting.

Wed 17 Jan

Rest.

WTD: 13k (8m)
MTD/YTD: 104 (64)

Mon 22 Jan

Rest.

Tue 23 Jan

Club session: 3x800, 3x600, 3x300

Jogged over (by myself, sadly) to Irishtown, feeling like it would be good to get the lead out and a good session in. Tried to give it a little more than usual while still feeling in control. First rep felt too fast - fell off that group after a few reps, and dropped back to the next one which felt about right.

Splits:
3:05 3:08 3:08
2:18 2:22 2:17
1:02 1:02 1:01

Jogged home again, feeling a bit bonked, accompanied by Singer as far as the river. Total for the evening: 13.7k

Wed 24 Jan

7.9k easy/recovery on the seafront, joined by M for the homeward half. Felt very tired and the headwind would have had me in a bad mood if I’d been running solo.

Thu 25 Jan

NIA Live Indoor meet
Mile 5:50.67 (PB)

I’ve had this event on the calendar for a good while now and finally made it over. What a great evening! Last time I’d looked the mile was scheduled for the end of the night, 9:45 pm. Luckily I was early. Was idling by the track watching the 800s when Adrian jogged past and told me the race had been moved up to 9:05. Still had plenty of time to get changed and a bit of a warmup with Dubgal and Wubble, before we went our separate ways for some strides, and we were then promptly called onto the track a couple of minutes before the scheduled time. The first race was for the sub-5:10 crowd, with five or six runners, and the other 12 of us would duke it out in the second race.

I’d packed the spikes, with the 5mms inserted. Never ran indoor before but the shoes felt fine doing a few strides on the sprint lanes while the first race was going on. And then it was our turn.

Lined up over towards the right and off we went. I didn’t really have a strategy, but wasn’t too daunted as I was now a veteran of two previous attempts at the distance. The aim was to PB (i.e. sub 5:54, which if nothing else would erase the niggling doubt that that 5:54 was really a 5:59). :rolleyes:

Don’t overdo the start, I’d told myself earlier. I tucked in second or third from the back for the first 2 laps trying to get a feel for the track. The tight bends didn’t feel too bad, and I went through 400 in about 1:30, as planned. On Lap 3 (I think), I felt it was slowing and I was a bit crowded, so I passed Adrian and a couple of others and moved up to just behind Wubble, not far ahead. His pace felt about right so I drafted for a lap or so before passing and going through 800m in about 2:59. So far so good. I was beginning to tire, and cursing the seemingly endless number of laps but at least they were short! I was a good way behind two female runners in front, and they would be my focus for the next two laps. They seemed to tire in lap 6 and I passed one, then the other. Didn’t quite catch the split at 1200m but I figured it was a few seconds under 4:30. On my own then for the rest of the race, save for a flagging runner lapped with about 300 to go. On the bell I found I was able to wind it up a bit more and even though there didn’t seem to be any pressure from behind I wasn’t taking any chances. Knew the PB was on, and went down the finish straight like a train. A bit too much left at the end, methinks, so a few more secs could well be shaved off this next time.

Results were posted but taken down again as there seemed to be a few errors. Pretty sure the steward had called me fifth as he removed my name tag to match with the times. No official result yet but I think 5:51, at worst 5:53, either one of which is a PB and will do nicely. Well done to DG who was second, out of sight for pretty much all of the race and almost fully recovered by the time I finished!

Super event, great facility. Highly recommend this event. Two more scheduled for February so might even get over for a benchmark 800m next month.

Previous PB: 5:54
Target: 5:53
Result: 5:50.67
5th place (of 12)
Verdict: NIA is a gem. Get over there sometime.


WTD: 26k (16m)
MTD/YTD: 155 (96)

Fri 26 Jan

No running. Wedding in Kerry. Congrats again, P!

Sat 27 Jan

6.8k inc. Killarney parkrun @ tempo (21:31)

Head clearing run that didn’t feel far off race effort under the circumstances. Always nice to get in some parkrun tourism and this is a very nice run on an undulating course.

Sun 28 Jan

LR 16.1k @ 5:23

No Raheny 5 for me this year, so decided to incorporate the course into this week’s long run, joined by M for the Raheny part. Windy enough out. Enjoyed this. We were out four hours before the start and the course was all set up and ready to go. Good luck to anyone racing it.

WTD: 49k (31m)
MTD/YTD: 178 (111)