nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

Positive Vibes. Negative Splits.

MY BAD

Hi,
I enjoy reading the logs here so I'm starting a log here mainly to be accountable to myself but also I'm hoping I can get a bit of advice along the way. I'm club runner and we have a coach but most my sessions are done on my own which can be hard, but it's circumstances out of my control.

This summer I'm training for mainly 5km races. I had a couple of 5k races this year nothing hectic 18:51 and 18:44. I hope to get close as possible to my 2016 PB 17:59 in Rathfarham at the end of September. These are the dates and distances I hope to race.

14th June 5k
8th July 5k
13th July 4 mile
8th September 5k
30th September 5k

I know a lot of runners here use the imperial system but I use metric so apologies in advance. Over 1200km on the clock this year and around 70km average per week over the past two months. So a nice base behind me, okay let's see how this goes. I'll update this every Sunday.

Find more posts tagged with

Quick Links

Comments

MY BAD

5x2km

AuldManKing

Was it 2x5k or 5x2k??

I love your comments on racing - the "race the best on the day" vibe has done so much for me - made me race better I think as I don't fear any kinda failure now.

As for the tights/leggings......... just get a garter and be done with it.

MY BAD

Finished off the week in my leggings with c25k this evening. 5k just under 40 minutes. Its a walk/shuffle etc They were worth every penny on a night like tonight

Swashbuckler

OOnegative wrote:

Especially when youâ€™re wearing her red stilettos......

Haha....black.....

OOnegative

Swashbuckler wrote: »

Tights all the way haha. Plus my missus loves them

Especially when you’re wearing her red stilettos......

Swashbuckler

That's a great week off the back of a great race man. Nice one.

I hear you about the mindset change. One of the benefits of racing regularly. And as for the mid race doubts, I think if you don't have those you're probably not pushing hard enough.

As for those "leggings"..... 100quid! My tights only set me back 10 euro I think. Tights all the way haha. Plus my missus loves them

MY BAD

Just to add on Raheny. Of all the Dublin races I've done (which isn't much to be fair) Raheny had the best and friendliest atmosphere. It really reminded me of my local club race where the whole community gets behind the race. Especially for a big race where this is often lost I thought it was great. I didn't wait around for the prize giving so I'm not judging it on that.
On a personal note. I think my mind set has changed for racing, maybe it's because I've got in the habit of racing more often. I don't put a race on a pedestal anymore, its not about PBs its about racing my best on the day. Of course I want to PB but having a more relaxed approach about racing has made me a bit more aggressive in the actual race if you get me. I have still have my targets but I think I race braver now without going suicide pace in the first km either. Saying that I had a moment of doubt in Raheny coming into St Annes where I thought I don't think I will sustain the pace. I think that split second cost me a sub 29. It happens on the track too where one split second of concentration or doubt and I'm 10 metres behind the lads. It's still something I've to work on but I'm going the right direction. I really love racing these days.

Bit of a running log/weather report this week.

MONDAY

PM: Easy/Recovery 50 minutes run around town 10km @4:59/km

Maybe a bit faster than planned but it was all very unforced. I felt very fresh.

TUESDAY

PM: Easy 60 minutes run on the country roads 13.1km @4:41/km

It snowed a hour before I went out. I ran in the middle of the road so I was on fresh snow, - 1°c, bright night too but a stong sharp wind made it feel colder maybe thats why my pace was a little bit faster along with the first 5km is mainly down hill as I tried to warm up.

WEDNESDAY

PM: Planned 6km tempo, B&A training on the track was cancelled so I was thinking about using dreadmill. But the gym was closed too with the snow. Instead I put on my salomon speedcross trail shoes and headed for the trail loop.

I said I'd go by feel with the snow and I knew I still had Raheny in my legs. After 1km at 4:00/km my headlight went dim (I forgot to charge it after yesterday's run) so without good light I pulled the pace back a bit, and then left it at 4km as my headlight faded more. It was - 2°c but no wind so it didn't feel as cold as yesterday.

4km steady

3km warm up, I didn't do many drills or activations. No strides either... I usually spend 20 minutes only around 5 today.

4km splits
4:00
4:13
4:14
4:12

3.4km cool down

The session was 10.4km total

THURSDAY

Beginners 5 to 10k training with the club cancelled due to snow. The footpaths around town were still slippy with snow but the roads were fine. Worst weather for running all winter today, wind, hail, sleet and - 2°c so hat which I never wear, warm gloves, long sleeve t, running jacket, and forget about tights lads these are the only thing for the job this time of year.

https://www.nike.com/ie/t/swift-running-trousers-mpjpH0/928583-010

My wife thinks they look cat but I love them. Less restrictive then tights. I actually hate tights, anyway I digress.

PM: Easy 70 minutes run on the back roads 14.5km @4:51/km

359km or 223 miles for January. This is actually my biggest monthly distance since August 2016. I'm quite surprised as it was my intention. I guess helping out with our clubs training has brought it up a bit.

FRIDAY

Rest. Perfect running weather...

SATURDAY

Snow again over night, not much but enough to cause problems for running, froze hard too. I was going head out at 11am I drove the the route I hoped to take to see was it safe to do a session on, it was 0°c. The main roads were ok but the back roads weren't great, so I gave it a few more hours to thaw out more.

This is my first real half session, I was a little apprehensive about going into this block. I don't particularly have much of a desire to race a half marathon and I'll only have a few weeks training so it has crossed my mind to switch to the 10k instead. I had a wee chat with the boss Friday but he has total faith in me and thinks the benefits racing this will stand to me for the season ahead. I've total faith so lets do this.

PM:5x2km with 1km recovery 60s slower target was originally 3:46/k but it had to be pulled back a bit so suit the conditions on the road.

3.1km warm up, with strides, drills, activations. I could have spend more time doing drills but it was freezing. Again I know I shouldn't cut this short. Having all the important muscles firing is vital to improving form and will improve preformance too.

5x2km splits

7:38 @ approx 3:49/km
7:39 @ approx 3:50/km
7:35 @ approx 3:47/km
7:40 @ approx 3:50/km
7:47 @ approx 3:53/km

Happy with that and a nice confidence booster. It was a nice constant climb on the last 2km, so the pace was back a little there, I'm not concerned about that. I felt very strong even at the end. If I was told I had to do one more repeat I wouldn't have minded. I would say Raheny is still a bit in my legs, that hard concrete took its toll to be fair.

3km cool down

Total session 20.1km

SUNDAY

I made arrangements with a few of the 10k lads to meet at 8am. The plan was to do laps of the football pitches as it was promised black ice. The half marathon lads were meeting at 730am for a session. We got a text of one them saying the roads were fine... But they weren't, they were quite bad so we decided to make our down to where the lads doing their half session were running. They had a monster session on. In fairness when we got down there that stretch was fine. They dropped us back to our cars afterwards. It was supposed to be 16km. I accidentally went over it a bit but the run was at a slow pace...

AM:17.3km @5:10/km

Total distance this week 85.6km

Solid week

MY BAD

Swashbuckler wrote: »

Dreadmill?

The gym was closed because of the snow:D I put on my Salmon speedcross and ran on trail instead. A little bit icey in parts but I was running in fresh snow so generally okay...

OOnegative

Mellow Yellow 26.2 wrote: »

F**k off snow :mad:

I hear ya, session cut short here because the snow started freezing more or less instantly as it hit the ground. Am a bad runner not a bad speed skater!!

Swashbuckler

Mellow Yellow 26.2 wrote:

F**k off snow

Dreadmill?

MY BAD

F**k off snow :mad:

Swashbuckler

Very well run race. Great to see.
I always likes those 1km sessions on race week. Nice tuneup.

Mellow Yellow 26.2 wrote:

After I composed myself I saw AMK sitting on the kerb I was on my way over to introduce myself when I bumped into my buddy from Raheny he got a sub 27 then one of the girls I train with, she got a sub 32. So I miss AMK after all that.

Pity he was sitting. You didn't get to see how short he is for a tall fella.

I'm planning for Dunshaughlin myself. Hopefully it works out.

MY BAD

I blew up in Terenure last year. It was the second worst race of my life. I feel I've unfinished business there...

AuldManKing

Mellow Yellow 26.2 wrote: »

big well organised races in the Greater Dublin area. I'll see how things go and schedules but I'm thinking Dunshaughlin and Terenure

I'm never running Terenure again.
Its the hilliest flattest course you'll ever get.

Its cursed, I tell ya!!

Ran it about 4 times and NEVER ran well on it - it just has a negative magnetism to it

- anyway, back to the Alan's - I had a great race a few years back where me and another Alan King finished in Exactly the same time and are in the same pic.

Also - I think Dunshaughlin is a wonderful Deep race - a lot of runners similar to Raheny 5 - but I doubt I'll do it this year - I think I've a better chance of a faster time in Clonee, which is the Thursday after Dunshaughlin.

MY BAD

skyblue46 wrote: »

Was just browsing the Raheny Flickr page...a couple of good pics of you on the finishing straight. Looking strong to be fair!

It didn't feel it:pac:

AuldManKing

Hey - that's a great report, pity I missed you - be good to say hello properly.

I understand what you mean by fearing a blow up - I felt that exact way a few times.

BTW - the 4%'s felt just Fine! Its amazing that a shoe so cushioned can be so responsive.
I've about 10 miles in mine and there's bad scuffing on the sole already!!

Great race, captured it very well in the report - Must actually catch up some time!!

MY BAD

I was asked today why do I travel to Dublin just to run a 5k or 5mile. Its quite simple you just don't get that quality in races at home. Ok there are a few but its rare. The courses in the east are always very fair, its another thing we struggle with here. And then theres the weather. Its actually like another country. I still love racing at home but its good to every once in a while to get to the big well organised races in the Greater Dublin area. I'll see how things go and schedules but I'm thinking Dunshaughlin and Terenure

skyblue46

Was just browsing the Raheny Flickr page...a couple of good pics of you on the finishing straight. Looking strong to be fair!

MY BAD

MONDAY

Rest from running, gym.

TUESDAY

PM: Easy run on the roads 9.7km @4:49/km

WEDNESDAY

PM: 6x1km with 100 mts shuffle recovery. Target 3:40-3:45 on the track. B&A crew

3km warm up, drills, strides, etc

6x 1km splits
3:43
3:43
3:43
3:44
3:44
3:45

Downpour for the entire session but no wind. It felt quite comfortable

2.6km cool down

The session was 12.5km total

THURSDAY

Beginners 5 to 10k training with the club.

I bought a pair of Nike Zoom Fly SP fast on sale I wasn't expecting them to arrive for the Raheny 5 but they came today so not an ideal way to test them as they are made for speed. But as soon as they came I wanted to see how they would be for racing so test run tonight

PM: Easy run around town 3.6km @4:34/km "warm up"
6.9km @6:21/km novice training
2.4km @4:56/km "cool down"

The shoes felt different to any of my racers. I really like them

FRIDAY

Rest.

SATURDAY

Rest.

I had hoped to do 20 minutes easy with some strides but it was quite dangerous out. Lots of trees and branches falling so I gave it a miss.

SUNDAY

Raheny 5 mile

I woke early with the intention of doing a little shakeout but it was still stormy outside so I just done some gentle activations inside.

We were suppose to travel up to Dublin Saturday morning to visit friends but a change of plan which suited me. The 3pm start meant I could take my time going up.

I was up in great time I arrived in Raheny after one and parked around 500mts from the start line. I wandered around and got a feel of the place, then watched some of the kids races. At two I started my warm up of 3km. For the first km my warm up felt quite forced I deliberately ran a bit faster to shake that off and it seemed to work. I then did some activations and drills. I went back to the car after half past and got rid of the layers and changed into my racers. I had hoped to do some strides but when I got to the start line I noticed the pen was filling up this was around 2:45 so I thought it was better to get up near the front then doing strides. Looking back I think this was a good idea I wasn't happy with my positioning for Rathfarham or Jingle Bells but today I ended up close enough to the front.

I still race in kms even though it's a mile race...

Off we go... Nice swift start I was passing a few but most around me were running at a 3:30/k pace. A car obviously went through a check point which was quite dangerous then there was a fall but none of them affected me thanks to the shouts ahead. Cheers lads. I knew the first km would be fast I had planned 3:30-3:32/k I didn't want to burn out going off too quick but sometimes when I travel for races I can be a bit slugish starting off. Not this time, 3:31 perfect. Now it's time to settle and get into a rhythm my aim for the second km was 3:36. I actually passed a lot of runners in this km I was happy how it went I felt good 3:37 for the second km. Into the 3rd km the race seemed to open up a bit I lost my concentration a bit here but towards the end of this km I got my **** together 3:43. Not happy with that. I dug a bit deeper and decided to catch a group a head of me, the wind was on my back here 3:29 for the 4th km.

I was a bit concerned I'd blow up if I kept this pace going into the 5th km but the group I was running with settled a bit here. I noticed AMK running beside me here I thought I latch on to him for as long as I could 3:39 and 18:00 on the 5km mark. Into St Annes I knew I'd be hitting a head wind I lost AMK here 3:41 for this km. This was the hardest part of the race, again I lost my concentration I was glad to get to the turn point in St Annes. I had given up with trying to hold onto AMK the 7th 3:45. I told myself come on dig deep. I was a little disappointed with my final km but it was still solid as there was a head wind going up Wades avenue. The last km was 3:34. I finished in 29:06 a big PB I wanted sub 29 but I was delighted with myself I think I ran a very good race overall.

After I composed myself I saw AMK sitting on the kerb I was on my way over to introduce myself when I bumped into my buddy from Raheny he got a sub 27 then one of the girls I train with, she got a sub 32. So I miss AMK after all that.

We did our cool down together a nice 4.5km and bumped into another girl from her club who ran a sub 30.

I can understand some of the criticism of the race on boards about the pen at the start and the congestion but some of it is over the top. It was a excellent race and given the numbers and it been organised by a club with volunteers I'd give it top marks. There's a reason why it's so popular and it gets so many club runners from every county in the country.

On the Nike Zoom Flys they felt great to race in, maybe not for everyone. I can only imagine how the 4% feel maybe I'll get a pair of the 5%'s when the drop later in the year...

3.2km warm up

Raheny 5 mile
29.06

4.5km cool down

Total distance this week 51.2km

My achilles felt great all week and even this morning after yesterdays race. I think the 12mm drops in the Brooks for my easy runs are helping alot.

AuldManKing

Mellow Yellow 26.2 wrote: »

Thanks lads. 29:06

Contender for race report of the year.

MY BAD

Oh yeah happy alright a big PB. I was aiming for sub 29 just a few seconds off it but I'm happy with that result. I'll put that down to the head wind in St Anne's for missing that sub 29

Great race I really enjoyed it.

Swashbuckler

Mellow Yellow 26.2 wrote:

Thanks lads. 29:06

Gotta be happy with that? Tipping along nicely. Nice one man.

MY BAD

Thanks lads. 29:06

Swashbuckler

Looking forward to seeing how you get on today. Best advice I'd give you is latch on to Healy and hang on for dear life. Haha

OOnegative

Best of luck tomorrow, run well!!

AuldManKing

I wore stability shoes for ages, but had a gait analysis done in the Run Hub and similar to you, its a mild overpronation in 1 foot.
I was also recommended to wear neutrals and have been wearing them for more than a year with no issues. (All brands - Asics/Nike/OnCloud/Skechers/NB)

I wore an old pair of stability shoes recently and they felt so weird!!

MY BAD

MONDAY

Rest from running, gym.

TUESDAY

PM: Easy run on the roads 12.7km @4:50/km

WEDNESDAY

PM: 5x 1 mile off 2 minutes recovery. Target 5:50 on the track. B&A crew

3.2km warm up, drills, strides, etc

5x 1mile splits
5:52
5:50
5:50
5:50
5:48

I ate a bit late I definitely could feel it. Hail stones, rain, and wind so our cool down was cut short.

1.9km cool down

The session was 13.5km total

THURSDAY

I made the effort to get up early so get my run in as I'm helping with club 5-10k training but I was quite stiff at my achilles after Wednesdays session so back to bed.

PM: Easy run around town 2.6km @4:43/km "warm up" ...
5.4km @6:04/km novice training
9.7km @4:47/km "cool down"...

I'm going to change how I do this...

FRIDAY

Again I thought about a AM run but the place was covered in snow so back to bed.

PM: Easy run on the roads 11km @4:55/km

I could feel my achilles for the first 2 to 3k...

SATURDAY

One of my wifes friends was over for the weekend. So I was asked to bring her to a parkrun. I didn't mind swapping my session from Saturday to Sunday after Fridays easy run as I could feel my achilles. I paced her for 31 minutes her PB before today was 33 something

AM: Loughkey parkrun 5km in 30:54 @6:11/km

I've been having some niggles in my achilles lately. I retired two pairs of 12mm drop shoes recently and had been using mainly 8mm drop shoes for easy runs. I had a voucher from runpod.ie so I called in and decided to get gait analysis. Last time I got gait analysis was in Amphibianking in 2015. They recommend a stability shoe but I have been racing and doing sessions in a neutral shoe the past six months. Anyway I still have a very slight overpronation in my left foot but it is very slight so I was recommended a neutral shoe. Brooks ghost 11. I was a notorious heel striker in the past but since my achilles injury I have spent a lot of time trying to correct that and in the past year I noticed that my runners don't wear on the heel like they once did. I don't know if its possible to correct a overpronation or not but I'm going to give these neutral shoes a go. I think the drop and comfort is most important...

SUNDAY

NOON: 14km easy, followed by 6km tempo. Target 4:00/km for the tempo on the roads.

14km easy was around 4:45/km except on the last kilometer where I started to pick it up to 4:31/km

6km tempo splits
4:02
3:59
3:58
3:58
4:02
3:57

3km cool down

Achilles felt ok. I did this on a out and back route which was fairly flat. I wore the Brooks Ghost 11. Probably not the best way to try out a new pair of runners but no issues. They were very comfortable. Towards the end of my workout the wind and hailstones picked up. My cool down couldn't finish fast enough I was freezing. 3°C when I sat in the car but with the wind and hail if felt colder.

Total session 23km @4:33/km.

I gave c25k a miss this evening. It's not my night to help but if you can help out its welcomed.

Total distance this week 83.1km a little bit shorter than planned. No harm with the last two weeks going a bit over my planned distance.

My achilles felt fine this morning

MY BAD

Started the week with a visit to the doctor on Monday. I got an infection in my eye brought on from my head cold. He put me on antibiotic drops. The head cold cleared up quite quickly. Seemed to be gone by Monday evening.

I registered for Den Haag Half Marathon this week. While I'll be giving it a honest effort, it will be off 10k training so I don't expect much. Ideally I'll like to be in a position where I'm targeting sub 80 minutes before going into half marathon racing but I'm not at that level yet. I suppose I'll aim for sub 83 but I'll see how the next few weeks go.

MONDAY

Rest from running but home gym work.

TUESDAY

AM: Easy run on trail 13.1km @4:49/km

WEDNESDAY

PM: 8km tempo followed with 8x100mts sprints. Target 3:55-4:00/km on the tempo. I did this workout on the trail.

3.1km warm up, drills, strides, etc

8km tempo
31:40

I found this a hard session. On a gravel trail so meant I was working harder than on the road or track. I could feel Mondays squats and deadlifts too. Dermot reckons the gravel trail can be up to 7 seconds per kilometre in a difference between the road.

The sprints at the end were all at a sub 3:00/k pace. I was using my watch not an actual measurement for the 100mts.

3.3km cool down

The session was 17km total

THURSDAY

PM: Easy run on the roads 14.1km @4:52/km

Tired legs today and I didn't sleep good the previous night.

FRIDAY

PM: Easy run on footpaths around town 10km @5:02/km

Still tired. I've found this week hard enough so far. I haven't been sleeping good and I think my body fighting an infection too hasn't helped. I'm mindful of that and have to watch it.

SATURDAY

I had a good nights sleep then Saturday started off with a slow 5km walk. My next door neighbour is on operation transformation on RTE. Our club were asked to get involved. Massive turnout. So that put my Saturday session back a bit.

PM:2 mile steady followed by 5x 3 minutes hill repeats. Target for the steady 2 miles was 4:10/k then a hard honest consistent effort on the hills. Sub 4:00/km pace. Recovery on the hills 3 minutes back.

3.4km warm up, usual drills etc

2 mile steady
(13:14) around 4:07/km pace

5x3 minutes hills average paces

3:47/km
3:52/km
3:55/km
3:52/km
3:52/km

I was a bit generous with my recovery on those hills, closer to 4 minutes. But important to get the quality in. I felt strong and fresh on todays session. The best all week.

3.1km cool down

The session was 17.5km total. Maybe I should look at my warm up and cool down distances for longer sessions. Although I find 3k/2mile ideal.

SUNDAY

NOON: 22km @4:46/km on roads and some gravel lanes.

The boys were heading off at 7am this morning for their run, so along with yesterday's session in the afternoon I pushed back my long run a few hours to catch up on some sleep. I felt very good on this run and quite strong and fresh. I thought yesterday's hills would taken more affect on my legs.

I finished off the week helping out the club with c25k/5-10k beginners. More of a gentle jog than a run. It probably helped loosen out the legs after the week.
4.2km @6:42/km

Total distance this week
94km running but 98.2km including the 5-10k training.

So like I've said I've been asked to help out with our clubs c25k and novice 5-10k training. I think I have to be a bit selfish so I've said I'll take the novices out on Thursdays but not Sundays. It's just too much with my long run, although I did help today. It was the first night and needed help assigning groups etc.

OOnegative

Mellow Yellow 26.2 wrote: »

I think the club booked the Holiday Inn but I'll have to check

Perfect, that was going to be my recommendation. Short walk to start & finish.

MY BAD

OOnegative wrote: »

Any accommodation booked?

I think the club booked the Holiday Inn but I'll have to check