Can I give more? The answer is usually yes

career move wrote: »

Happy Christmas Barry

Same to you Kate!!

snailsong wrote: »

It's a dog eat dog world.
Happy Christmas to you and yours, B.
Don't go the hound on treats and come out strong in '19.

:D:D


Cheers P, not a big man for the treats to be honest, take it handy on the IPA's and i'll be grand!!! Happy Christmas to you to.

A 2018 Review:

5k:

I ran two 5k's in 2018, one in May for a time of 19.07 and one in July running 19.04. There was at least 10-15secs faster in both but i wasn't willing to push myself as it wasn't a distance i was targeting at all.


10k:

In the lead up to my early season goal race at the CPC in March i ran a build up 10k of 38.46 on a freezing cold morning in February in Nootdorp. It was a solo race with nobody to chase or run with but i was very proud of the effort and focus to run a big PB solo.


10 Mile:

Only one of these also during my time at home during the summer at the Mullingar 10 running 68min 29secs, i was worried about an injury at the time so this was ran at tempo effort and no more. Not really a race more a very good training session.


Half Marathon:

This was my big early season goal, the CPC Loop Den Haag, i put in a decent 10 week training block in the build up running a 10k PB during training. The target was a time in the 1.25's which was well on untill the final 3k when i cramped badly on a few occasions probably losing a minute or so over those final km's. I crossed the line in 1.26.11 disappointed i did not achieve the 1.25 goal but delighted to run a PB of over 5 minutes.


Marathon:

The big goal for the second half of the year as all roads led to Koln, i done a somewhat injury hit 18 week P&D plan in what was brutal heat in Holland during the summer. I trained well i felt and was confident of running well in the first week of October heading to Germany, the race went well up until mile 22 where i was on for a 3.12.xx time, then the wheesl came off somewhat. I held it together as best i could and ran 3.15.10, another PB of 5mins plus and looking back a time i am proud of considering the summer i trained through. Then there was DCM pacing, best running experience of the year.




7 races, 5 raced, 2 ran. 3 new PB’s:

10k - a 2min 8 seconds PB.
Half Marathon- a 5min 28 seconds PB.
Marathon- a 5min 20 seconds PB.


A great year looking back, i've improved i feel as a runner. I plan on racing a lot more in 2019 as its an experience i love doing. The early season goal next year is at 5k, once more targeting a race at the CPC. As it stands the Eindhoven marathon will be the target for the second half of the year, but it all depends on next years summer:o:o:o.


Happy New Year Folks, once again thanks for all the input this past 12 months, hugely appreciated. And like the bronzed Adonis, no nominations for my Log for the end of year awards:D:D:D.

Wubble Wubble wrote: »

Thanks B, what a year for you on the running front. I suspect most people here had no idea it was that good, since you put so much time into helping others here improve. Looking forward to the 2019 updates.

I'm guessing this is the fella you're comparing AMK to

Happy New Year!

Cheers J, Happy New Year to you & yours also!! In fairness to AMK the Grecian is keeping the grey away unlike Mr Beaton.

eyrie wrote: »

Yikes, only catching up on everything now! Hope the sore spot is healing and that you had a lovely Christmas.
Congratulations on a great year and thanks for all your advice and encouragement on the novices and grads threads

Thanks C, hope you had a great Christmas also and Santa was good. The sore spot is all healed & gunning to go with a new plan in the morning!!

Kellygirl wrote: »

Well done B - a great year. It was great to meet you after DCM. Hopefully see you again next year - will you pace it again if you can?

Oh in a heartbeat, if the Boss invites me back be no stopping me!!

kerrylad1 wrote: »

Happy New Year b,was great to finally meet you,after Dublin marathon.I said I better post now,before I send a rambling drunken post tomorrow night.

Cheers J, would have loved to read that drunken Kerry rambling!!! Pleasure to meet before & after DCM, will get more time again in the future.

Brief outline of this week’s training, reception is sporadic to say the least this week!!!

Week 1/10 - CPC 5k by AD training.

Monday 31.12.18

7.20 miles Easy@8.28min/miles in 60min 54secs

New plan towards CPC 5k on 10th of March, easy miles around Westduinpark and home.

Tuesday 1.1.19

2 mile w/u, 10x200m@5k(100m rec), 2 mile c/d

Two mile warm up through Westduinpark towards the running paths in the dunes then straight into the 200’s towards Kijkduin and back. Undulating route so times reflect that:

42.98, 45.68, 44.05, 44.48, 43.97, 43.78, 44.30, 44.34, 45.03, 44.04.

I done this session few weeks back & struggled somewhat over last few, not so this time around. Ok the numbers are rubbish but they will improve I know that. 5.85 miles for day.

Wednesday 2.1.19

Rest Day, traveling to Ireland.

Thursday 3.1.19

8.05 miles Easy@8.19min/miles in 66min 58secs

Jumped out of car at Tullaghan having the gear on to run, through Bundoran onto Old Donegal Road past Finner Army camp towards Ballyshannon. Over the River Erne at Assaroe Waterfall and on around The Mall towards Rossnowlagh Road to the in-laws. Great run.

Friday 4.1.19

2 mile w/u, 10x20sec Hills(400m rec)5x200m@3k(30sec rec), 1.5 mile c/d.

The warm up brought me to the footbridge at Assaroe Waterfall where the hill I use to do these when in Donegal is. Focus was on effort as the distance is to short to get a really accurate pace off the Garmin, last few were tough to be truthful but happy with effort overall. 400m recovery then into 200’s, felt strong on these & really enjoyed them avg pace being 38 seconds for each. Shorter cool down as tight on time. Good session I felt, legs were fried a bit!! 5.05 miles all in.

Saturday 5.1.19

4.50 miles Easy@8.15min/miles in 37min 09secs

Done in near darkness in Tang, legs sore starting out but loosened up, wanted to go further but just to dangerous on the roads around here.

Sunday 6.1.19

11.70 miles Easy@8.21min/miles in 1hr 37min 44secs

Long run around Tang, bumpy enough route & longest trot in a while but never in any discomfort doing it. Lovely mild winters afternoon for a run.

42.35 miles for the week & back to 6 days running, good week considering we have been all over Ireland this past few days. As I said in the 2019 Goals thread, keep it consistent now and hopefully see the benefits going forward.

Thanks folks for the votes for Post of the Year, means the most to be recognised by fellow runners, cheers.

Tang that’s a familiar name used to be a young fella around these parts sporting said name .... happy New Year B

Week 2/10 - CPC 5k by AD Training.


Monday 7.1.19


6.25 miles Easy@8.32min/miles in 53min 17secs


Last run on Irish soil for a while, few miles out and back around Tang. Wind was a killer on this, was getting blown all over the road by it:eek::eek::eek:.


Tuesday 8.1.19


Rest Day, traveling back to The Hague.


Wednesday 9.1.19


2 mile w/u, 10x2mins@5k(75secs rec), 2 mile c/d


Was feeling off before heading out to do this, tight in the chest and short of breath for some reason. Felt a bit better on the warm up but really should have heeded the earlier signs. I got through 6 of the 10 intervals before calling a halt, i was bent over breathing form my rear after two. Trying to get the 10 done was never on. Average pace for the 6 i got done was 6.04min/miles. Very easy run home with my tail between my legs, 6.70 miles for the day. In bed early.


Thursday 10.1.19


7.05 miles Easy@8.22min/miles in 59mins


Out in the evening time to do this, still not 100% myself but able to run, up Laan Van Meerdervoort and into the music streets area as i call it. Theres a group of streets here named after famous musicians/composers. Down Mozartlaan onto Beethovenlaan past the likes of Louis Armstrongkade and Glenn Millerhof towards Ockenburgh. Out to Kijkduin and circling back onto Laan Van Meerdervoort and home. Good run, feeling better after.


Friday 11.1.19


10 miles Easy@8.21min/miles in 1hr 23mins 38secs


Again not feeling great waking up but got out, improved again as the run went on heading towards Kijkduin and onto Ockenburgh for a few laps of the hills around the golf course, climbed a few sets of the steep stairs and boy the legs felt it once i reached the top of each set!! Nice run in winter sunshine.


Saturday 12.1.19


6.75 miles Steady@7.22min/miles in 49mins 42secs


Had an hours window to do this and had steady run planned, same route as Thursday evening with a bit chopped off, felt strong on this, my sweat was sweating by the time i finished up.


Sunday 13.1.19


2 mile w/u, 10x400@5k(100m rec), 2 mile c/d


Out towards the beach to do these along the cycle/running paths. The strong wind blowing off the North Sea was going to be a factor on these. Chose a relatively flattish part of the paths to do the 400's, the odds would be with the wind the evens into. Goal time was between 86-89 secs, first 7 were comfortable, the last 3 i had to work that bit harder but got through them handy enough. Reps came in at:


1.26.88, 1.26.45, 1.25.40, 1.27.13, 1.25.73, 1.26.68, 1.25.72, 1.24.68, 1.26.81, 1.28.28.


Fell asleep a bit on the last one but all in all a good session and felt great after it, the ones into the wind were the faster repeats. 7.50 miles for the day.


44.25 miles for the week, a failed session and not feeling great earlier in the week but rectified somewhat by a great session on Sunday. A similar week next week with a slightly longer steady run.

shotgunmcos wrote: »

Where did the goal time of 86-89 secs come from?
40% of that session was faster than your target range, 3x85, 1x84...

Off the calculator linked in the Post Novices thread using my last 5k as a reference. Granted that was ran last July but I feel I’m in that shape currently. Yeah some were way to fast but I was ignoring the watch and running into the wind on those so I was concentrating on effort & form.

skyblue46 wrote: »

Well done on those 400s! I have to admit to really missing the sessions over the past couple of months. What training plan are you using?

One I done for myself Sean, from what I’ve learned from Luke & various stuff i’ve read. Will see how it goes, using your calculator for paces.

Week 4/10 - CPC 5k by AD.


Monday 21.1.19


7.90 miles Easy@8.28min/miles in 66mins 52secs


Easy run out around Kijkduin and Ockenburgh and back home, still freezing out.


Tuesday 22.1.19


Rest Day, snow fall on top of icy paths made it nigh on lethal to walk let alone run.


Wednesday 23.1.19


9.20 miles Easy@8.25min/miles in 1hr 17mins 24secs


Fresh snow made it possible to run, same route as Monday with an extra lap around Ockenburgh. I underestimated how cold it was out, didn't realise a whole head could freeze:eek:.


Thursday 24.1.19


Rest Day again, more heavy overnight frost once more made the paths lethal. Seen a few people taking a fall.


Friday 25.1.19



10.05 miles Easy@8.10min/miles in 1hr 22mins 05secs


Had hoped to run a session but once i got out to my usual spot in the dunes i knew it wouldn't be possible, the paths were still frozen solid in parts, stupid weather messing with my training. Done my long run instead, few slips but never hit the ground.


Saturday 26.1.19


8.05 miles Easy@8.22min/miles in 67mins 18secs


Up to Ockenburgh to check Sunday's race route out, it was still covered in frozen snow in parts which would be fun if it didn't thaw overnight. Back home via the musical streets.


Sunday 27.1.19


Puinduinrun Kort Route - 3.2km in 14mins 47secs(2nd place!!)


"The climbing and valleys, the stairs, the beautiful nature, the mighty view of the sea, the smell of the salty sea air and then finally the feeling of supreme euphoria and pride after reaching the finish."


A quote from the race website, this race is ran in what is called the "Haagse Alpen" or the Alps of The Hague so called due to the 3 climbs of stairs numbering over 100 steps each and steep as they come for here, followed by descending shorter but equally treacherous stairs along with the ups and downs.


It was a wet and very windy morning so the snow that lay on the course 24 hours before had disappeared, i got out and collected my number and changed before going for a warm up taking some of the route in, i felt terrible which i know is a good sign for me before a race. This race sells out in a few days and from what i could gather runners up to 100 were in my race, i figured from previous years results i could place well but wasn't getting ahead of myself as a few remarked times would be slow this year because of the wind and rain. Picked out a few runners to keep an eye on to see how i was going during the race, a male and female runner from Haag Atletiek in particular.


This was my first race in a long while and i wanted to experience the thrill of racing again, i missed it. Lined up in the first row as i wanted to get out quick as the course narrows a lot in the first 50 yards as it moves onto the trails, bang on 11am the canon(real army canon!!) goes and we are off. Get a clear run of the path and into my running, i felt very dizzy over the first half mile not something i experienced before but hoped it would pass, looked at the watch and see 6.15 pace, bit quick but went with it. We took a sharp right turn a half mile in and the female Haag Atletiek runner moves past me, i let her go a few yards but keep her in sight. A lap around a lake and the male Haag Atletiek runner goes past me, back out onto the path before a quick right again and onto the first flight of stairs.


Short fast steps, some steeper than others and up i go, not looking up just making sure my footing is solid with each step, get to the top where two men are playing bagpipes, short bit of trail before descending our first flight of stairs, i pass the female Haag Atletiek runner on the way down and don't see her again for the rest of the race. A sharp descent here where i put the boot down and pass few more runners onto the path for few yards then left onto the grass, footing was mucky and slippy due to the rain, 50 yards in left again onto the second flight of stairs. This one was less severe to begin with but i knew it stung towards the top, again short quick steps but nearly coming to a standstill at the top. I try to speed up but its tough going for first few yards but eventually the legs play ball, bit of a downhill before another descend down the stairs, take another few runners here before i reach the bottom.


Onto the grass for a few yards but i knew what was coming, the last flight of stairs and by far the longest and steepest one, I dig in but each step is tougher than the last. My legs ache and i'm slowing, i look up, others are slowing to i grit the teeth and keep going. Legs filled with lactate now as i near the top, don't stop i say to myself, a runner ahead of me nearly falls backwards due to the challenge. I get to the top but the legs have nothing to kick on, slow shuffle for a bit till i hit a downhill and try to speed up which i eventually do. Another descend down stairs and straight into an uphill on sand, i spy the male Haag Athletiek runner ahead, pick off few more runners here, couple of hundred yards of running on gravel trail before a sharp downhill back onto the path.



I recover somewhat and take the male Haag Atletiek runner, keep ploughing on as hard as i can. There is roughly 6-7 ahead of me, three i know that are running the long route, we come to the left turn where you keep going or straight to finish. I see all but one runner turn, i'm in second place, have a look behind and i'm safe, muster a sprint finish and cross the line with a big smile etched on my face. Shake hands with the winner and go for a cool down, over the moon with my efforts.


43.25 miles for the week where the weather interrupted my running but a great finish to the week and a little unexpected podium placing.

Congratulations on finishing 2nd

*Damned Irish, running on our dunes, stealing our podiums :mad:*

Well done!