Are those my feet?

Thanks for all the kind words everyone, they are appreciated. I know this forum is generally a positive place, but if anyone has constructive criticisms at any stage, or feels I should do something differently, feel free to voice that opinion too!

Time for another update to the PB table:
5k | 23:18 | Feb '18
4 mile | 29:13 | Dec '18
10k | 48:29 | Mar '18
10 mile | 1:18:22 | Feb '19
HM | 1:54:00 | Aug '18
Marathon | 4:13:21 | Oct '18

This past week I've taken things handy, trying to allow a bit of recovery:

Mon 04/02: 30 mins very easy: 2.5 miles @ 11:42
A short recovery run on the treadmill

Tues 05/02: Rest

Weds 06/02: 60 mins very easy: 5.4 miles @ 10:56

Thurs 07/02: Brisk 30 mins walk

Fri 08/02: Brisk 20 mins walk + 30 mins very easy (2.6 miles @ 11:34)
Got in a short walk at lunchtime, then hopped on the treadmill for a bit later on. The treadmill always feels like more effort than the road, so I take the paces back a touch.

Sat 09/02: Rest

So just the 10.6 running miles for the week so far. I'll kick off the 5k/10k grads plan later this evening. The goal race for this block is the Annerville 10km in Clonmel in May, which is 13 weeks away, so I'm going to skip to week 2 of the 14-week plan. My 10km race PB is 48:29 from St. Patrick's Day last year, but my watch tells me I ran faster than that in Dungarvan last weekend (48:02). I had sub-45 in my head as a target for May, mainly just because it's a nice round number, but that is probably a bit optimistic. I'll be running the same Patrick's Day 10km race again this March, so I'll get a good indicator there of where I'm set for the target race in May. For what it's worth, and because I like tables, here's another one:

10km race PB | 48:29 | Mar '18
Fastest 10km | 48:02 | Feb '19
Tinman 10km prediction off recent 4 miler | 46:36 | Dec '18
Tinman 10km prediction off recent 10 miler | 47:10 | Feb '19


Anyway, lots of talk there about goal times for a race that is over three months away, so I suppose I'd better do a bit of training first!

25th Feb - 3rd Mar Feb: 5k/10k grads plan, week 4

Monday:
Brisk 30 mins walk at lunchtime to wake up the legs

Tuesday: 60 mins very easy (5.53 miles, 10:52/mi)
Done this one after work and as with a few of last weeks runs it felt like more effort than it should. I wasn't sure if the long day at work was to blame, or still some affects of the previous week's hill session. I had picked up a pair of compression socks in the bargain bin at Elvery's and this was their second outing. I must do some reading on the benefits as I've no idea what they do, other than make me feel that I look ridiculous.

Wednesday: 6 x 2 min AP, 3 min recoveries
AP range: 7:11 - 7:02
Paces: 7:24, 7:08, 7:12, 7:12, 7:15, 7:10
I found this one tough enough going, but got better as it went. I never quite hit the desired paces. As the session progressed I remembered to focus on form and each time I did the effort felt much easier. The more ragged I ran, the more effort I was feeling. The last rep was my best, with effort feeling controlled and form staying decent. Including w/u and c/d I covered 6.15 miles. Once again though, I felt that I was not appropriately fresh before this run, and I identified a need to get back to going to bed earlier, something which has definitely slipped since DCM.

Thursday: 60 mins very easy (5.53 miles, 10:52/mi)
My last run of February and this was a much more pleasant effort off the back of a decent nights sleep. 119 miles for the month, which is a solid enough number considering I had a slow start to the month mileage wise due to Dungarvan recovery. Feel like I'm adding solid weeks together, and building steadily but appropriately.

Month|2016|2017|2018|2019
January|21|5|51|131
February|19||51|119
March|27||62
April|3||55
May|1|18|74
June|2|38|96
July||33|129
August||49|137
September|1|25|179
October|4|42|131
November|6|40|34
December||51|84
Total (mi)|83|301|1083


Friday:
No running, but I did dive back into a yoga/bodyweight training DVD I had used a handful of times during DCM training. Will hopefully incorporate that into the weekly schedule from now on.

Saturday: Clonmel Parkrun
Having missed out on a local 5km last weekend I decided to give parkrun a good rattle this weekend to see where I'm at. I hadn't been to the parkrun much in the past 18 months, so PB stood at a soft 23:26 from Nov '17. I didn't really have a goal in mind, moreso just to run it hard and see where it took me, but felt that low 22's might be doable. I arrived later than planned so warmup had to be curtailed to a 5 minute jog.

The race is 2.5 laps of Clonmel racecourse, with a long hill to be negotiated twice. I typically start conservative and pick up the pace on the final lap, but this time I went out at a decent clip on the initial downhill section, and tried to keep a decent pace on the first pass of the hill. I had a pair of runners 5-10 yards ahead of me at this stage and I just maintained that gap all the way up the hill. We rounded onto the back straight where normally you'd get some respite after the hill, but not today. There was a very strong wind blowing straight into our faces which really made this section just as tough as the hill. The two guys were still 5-10 yards ahead of me as we rounded the top bend and onto the downhill section. I put the boot down here and passed both, then passed by another runner on the bottom straight. As I hit the hill for the second time I had no one near me, the runner ahead was too far way to be a target. The legs really felt heavy now as I trudged up the hill. Onto the back straight and the wind was as strong as ever. No runners near me, but there was walkers to negotiate. I just got through here as best as I could, knowing that the downhill would offer respite, eventually. Gradually picked up the pace once I reached the downhill and when I heard footsteps in the background in the last 100m or so I was able to kick again and maintain my position.

Finished in a very pleasing 21:45, with splits of 7:24, 6:51, 7:16 and 5:39 for the last bit. I reckon that there's another nice chunk to come off that on a better day, and if I had someone around me for the latter part of the race too.
Course is short by my watch, I worked out that my actual 5km time would be 22:15 or thereabouts.

Sunday: 70 mins easy (6.83 miles, 10:17/mi)
Got absolutely soaked but I really enjoyed this run. Legs felt tired after yesterdays efforts, but in a good way.

I've made a big effort to get in more sleep over the last few days, and I'm already seeing the benefits in my running. Felt a lot better on my runs later in the week than I had done over the previous week.

11th Mar - 17th Mar: 5k/10k grads plan, week 6

Monday:
No running - brisk 30 min walk at lunchtime.

Tuesday: 60 mins very easy (5.4 miles, 10:56/mi)
The weather was horrible for this, right in the worst of Storm Gareth. Lashing rain and strong winds do not make ideal running conditions. Debated calling it a night on more than one occasion, and probably should have, but ended up doing the full hour. There was another few runners out as well, so I didn't feel like a complete nutcase.

Wednesday: 6 x 1 min VO2 max, 2 min recoveries
Range: 6:53- 6:45
Actual: 7:04, 6:53, 6:55, 7:01, 6:37, 6:54
I swapped out the prescribed session for this pre-race sharpener. Didn't nail the paces, but I was thereabouts for the most part, and effort felt right. Conditions were still far from ideal, but much improved from the night before. This is my third time doing this session I think, and it's one I really enjoy. Short and sweet. Warmup and cooldown took me to 4.8 miles for the evening.

Thursday:
Rest

Friday: 60 mins very easy (5.42 miles, 10:49/mi)
Legs felt dead for this, for whatever reason.

Saturday: 3 miles easy, with 4 "strides"
Legs still a bit dead on this one, and the strides were not exactly purposeful, more like pathetic little spurts. Still, gave the legs a bit of a loosening out I'm sure.

Sunday: Ardfinnan 10km race - 46:29 chip time
Pretty much the time I thought I'd do, and a 2-minute PB, so I guess I should be happy, but I'm a bit nonplussed about it really. I didn't fall short, I didn't blow my target out of the water, I just did what I thought I'd do. Meh.

I was actually happy with how the race itself went, which is somewhat of a contradiction. The first half was hilly so I took it reasonably handy up until halfway, then upped the pace on the flatter second half. Paces for the first 3 miles were 7:34, 7:41, 7:57 with that third mile being one long drag. Ran most of the second half on my own with no one anywhere near me, with the last 1.5 miles into a decent breeze. The closing splits came in at 7:19, 7:02, 7:15 and 6:25 for the final 0.27 miles.

I ran the same course (in reverse) in 58:xx in 2016, skipped 2017, then 48:29 last year and 46:29 now this year. I'm very pleased with my progress over that period, but yeah. I'm not sure why I'm not more pleased with my performance in this race, I know I should be, and apologies for the moaning!!

In other news, I felt a tightness in my left hamstring right at the start of the race. Contemplated pulling to the side there and then, and I probably should have but I said I'd give it a mile and see how I was then. It was a bit better after a mile, and two miles in I'd pretty much forgotten about it. There was still something there, but it had faded and wasn't impeding me. The adrenaline had kicked in I guess. Got to the finish and had the tea and the chats and didn't give the hamstring a second thought until my cooldown. It was sore, very very sore. I could barely walk on it later that day, and I was still lame on Monday. A steady diet of RICE has it feeling a lot better over the past 12 hours, but still not 100%. If the improvement continues I might try an easy run on Friday, but I won't be risking further damage if it's not right. I've the physio booked for Monday week (01/04) as that was the only time that suited us both. This week would have been mainly recovery runs anyway, so I'm not losing out on too much and hopefully I can jump back into the plan without too much missed time, but I won't force it.

ReeReeG wrote: »

Congrats on the PB! Maybe the concern for the hamstring is holding back the PB joy... hope it's nothing serious. You're (as usual) being very sensible with rest etc.

On the pre-race session, I was just gonna do the session in the plan this week before a 10k on Sunday. But you've given me food for thought with your approach.

I won't be wheeling out that session before every race, but this was my main mid-plan race so decided it was worth the adjustment. Probably doesn't make too much difference in the grand scheme of things, but I like the confidence boost it gives me. Others will prefer the security of staying on plan I'm sure.

Huzzah! wrote: »

Youch on the hammy. I did something similar in a race a few years back and could barely walk for the rest of the day but it resolved itself very quickly. Hopefully it's the same for you.

Well done on the race. That's some really nice improvements you've made. It's great to have the same race as a benchmark.

Hamstring feels almost 100% now today. I'll probably give it one more day then try a few easy miles on Friday, hopefully.

eyrie wrote: »

It's amazing to be able to chart that kind of progress, it's a massive improvement to have made in a few years, and a big PB compared to last year too. I've had that nonplussed feeling about races too and I know what you mean by it. At the same time, performing to what our fitness/training/whatever suggests we should achieve is exactly what ideally happens when things work well, so it's worth enjoying it when it does work out like that! Or do you feel like you could have done more? If so there's always next time

Hope the hamstring is nothing lasting.

Now that the hamstring fog is clearing I'm a bit happier about the race. Also, I've remembered that heading into the final 3k I thought that 36:00 would be achievable, so maybe that's why I was initially disappointed. I'd worked out my paces based on an even 10k, but it was more like 10.1 on my watch, plus the last few km was into the wind. Another pacing lesson learned there.

Huzzah! wrote: »

Don't get me wrong, you're doing well'n'all but it might be a while before you run 36 for a 10k

Ha, nicely spotted!! #longtermgoals

18th - 24th March

Monday - Thursday
Rest, rest, rest and more rest. There's nothing like a bit of an injury scare to make you appreciate running. Felt the envy anytime I saw someone out and about. The injury progressed all week, to the point where everything felt normal by Thursday and I felt comfortable chancing a few miles on Friday.

Friday: 40 mins very easy, 3.67 miles @ 11:00
Enjoyed this. I didn't feel anything untoward during the run, although there was a little soreness later that evening.

Saturday
Rest

Sunday: 80 mins easy, 7.80 miles @ 10:16
This was bliss. Hamstring felt fine throughout, although there's a touch of soreness again this evening.

I'll be keeping the mileage in check and everything easy again this week. I get the feeling that the hamstring would flare up again if I tried upping the pace, so definitely wary of that. Physio appointment is Monday week, so I may try a few strides next weekend to see if there's a reaction and have a fuller picture going in.

Some great results from these parts over the past couple of weekends. Well done to all. Seeing those performances really whets the appetite for the months ahead. Speaking of which, clocks go forward next weekend. Halelujiah!!

25th - 31st March

Monday
Rest

Tuesday: 40 mins very easy (3.71 miles @ 10:59)
Short window after work to squeeze in a few miles. Nothing special, just a nice gentle evening trot as darkness fell.

Wednesday
Rest

Thursday: 60 mins easy (6.01 miles @ 10:10)
This was a lovely run on a beautiful evening. I ran around the grass pitches at UL, and there was plenty more runners doing the same thing. Nice to run on dry grass for a change!

Friday: 60 mins very easy, with 4 × strides thrown in (6.01 miles @ 10:30)
A beautiful morning this time around my usual local loop. Tossed in a few strides to gauge the hamstring a few days ahead of the physio appointment. No issues to report.

Saturday: 40 mins very easy, 3.69 miles @ 11:07
A late evening run after a long day at work. I didn't have too much enthusiasm for this one, but got it done.

Sunday: 1 hour 45 mins easy (10:16 miles @10:20)
This was a really enjoyable early morning effort. Legs felt a bit heavy at times, and felt a bit of tightness in the hamstring around 8 miles in, which disappeared after a few minutes.

Just shy of 30 miles for the week, all at an easy or very easy pace, and 112 miles for March. That's 20 or so miles short of what I'd have liked, but that couldn't be helped. Had the physio appointment today and she identified a bit of a weakness in my left leg, so I've been assigned some glute stretching and strengthening exercises. I can keep running, but no speed stuff for another 2-3 weeks. I'm happy enough with that diagnosis as it could have been a lot worse. Still, all going well, that's the Annerville 10km in May knocked back from goal race to non-target race. I'll look for something towards the end of June and train towards that I think.

8th April - 14th April

Monday: 2 hours easy (11.63 miles @ 10:20)
This was my long run which got pushed back from last week. Headed out late in the evening, and don't remember much about it other than racing the light to get off the unlit bypass and into town before darkness closed in.

Tuesday: 60 mins very easy (5.53 miles @ 10:51)
Another one that I've little memory of!

Wednesday:
Rest

Thursday: 74 mins very easy (6.89 miles @ 10:47)
This one I remember. A lovely afternoon and a really enjoyable run. Added a bit onto my usual hour to try and keep the mileage up while I'm on this easy/very easy diet.

Friday: 60 mins very easy (5.56 miles @ 10:47)
Yeah, I dunno. Very easy hour #431. I did note that my very easy pace has come down a bit recently, probably due to the absence of sessions.

Saturday: 75 mins easy (7.28 miles @ 10:18)
I had no firm plan setting out for this one, which is never a good idea. Anything up to 2 hours was in my mind, but the weather was nasty enough out and I just wasn't feeling it today. Considered calling it a day numerous times and eventually bargained with myself for a 75 minute compromise. Happened upon a race in progress at one stage. They were doing one mile loops where I sometimes run. A bit of strava snooping later and it turns out it was a 24 hour race! This one! I'm still in awe. It struck me as such a soul destroying loop to do on repeat for 24 hours! Later a dog off his lead ran into me like I was a coursing hare he was trying to turn. I gesticulated at his owner who was across the other side of a pitch, and decided this just wasn't meant to be an enjoyable days running.

Sunday:
Rest

36.9 miles for the week, which is my highest mileage week since January. I'm hopeful enough that I'm not going backwards during this easy-only phase, but I'm dying to get back session-ing again. Physio on Thursday, so hopefully get the all clear then, and I might try something a bit pacier beforehand to see where I stand.

Edit: Almost forgot, well done to all running the GIR today, some savage performances from these parts.

22nd April - 28th April

Monday:
Rest

Tuesday: 60 mins very easy (5.77 miles @ 10:56)
Back to my standard very easy pace following last weeks issues with being a tad too pacy.

Wednesday: 5 x 5 min CV, with 4 min recoveries
CV Range: 7:30 - 7:20
Actual Paces: 7:33, 7:33, 7:25, 7:29, 7:33
Screwed up the programming of the watch which meant I had to manually lap the final 4 reps, adding more mental effort to a session which took a strong effort anyway. The weather had turned cooler for this which suited me fine. A chunkier than normal warm-up and cool-down gave me 8.82 miles for the day. First proper session in a while, and I was happy enough with it.

Thursday:
Rest

Friday: 3 x 8 min threshold, with 3 min recoveries
Threshold range: 7:51 - 7:40
Actual paces: 7:49, 7:49, 7:49
Switched the planned Friday and Saturday runs as there were Friday pints to be had. This felt a lot more comfortable than the CV effort earlier in the week, and was a run I really enjoyed. First 2 reps were nice and evenly paced, third was a bit more up and down due to drags and pedestrians. 7.35 miles for the day.

Saturday:
"Rest"
60 mins very easy was the plan, but the previous evening's drinking had taken it's toll and I was confined to the couch for the day.

Sunday: 90 mins easy (8.79 miles @ 10:14)
Happy enough to get back in the runners for this one. Loads of runners out and about, no doubt inspired by London this morning. Chucked my name on the ballot for next year for the craic.

30.7 miles for the week, so something of a step-back week in the end, but with 2 sessions thrown in it's another good week in my book. Hamstring has been fine lately, although the back of my heel has been sore for the last few days. I read that this could be due to an increase in hill work, and I've done hillier routes over the past couple of weeks alright, so I reverted to flatter plains towards the end of this week. Another thing to keep an eye on. Didn't get in the parkrun that I mentioned last week, so the 10km race in a couple of weeks will be harder to judge, which might be a good thing for me actually.

Kellygirl wrote: »

You’ll be great - a brilliant mentor.

Hope the race goes really well next weekend.

Cheers - time will tell on both counts I guess

ReeReeG wrote: »

I really think you could surprise yourself on Sunday and get more than a slight PB. You've had your second highest mileage month, so the fitness isn't lost after the setback, maaaaybe some sharpness but I dunno. What's the course profile like??

Course is not the worst, but gently undulating throughout, plenty long drags and a finishing mile plus that is always into a headwind anytime I run there. Had a look at last years results, 300 runners and plenty in and around the 45-46 mark, so hopefully that will help!

yido1882 wrote: »

Best of luck with the Mentor role A, you'll do a great job.

Good luck with the 10k on Sunday, back yourself, you've a load of great training behind you with great endurance built up. Don't worry about the lack of sessions.
I would say, put yourself on pace for a PB for the first 3 or 4 kms and see how you're feeling then, you can always dial it back slightly if it's feeling too quick.

Cheers A - Hopefully Spurs to the business in Amsterdam! My general approach is to take it handy to start and pick up the pace later, but my best 5k did come when I went out hard. I might just go out hard this time as I've no real expectations, so if I fall to pieces, well, what about it.

tbukela wrote: »

Best of luck with the Mentored Novice thread, you will do a great job with it.

Similar to the others I think you will run a cracker in the 10K at the weekend, back yourself.

Cheers for the double vote of confidence T!

Wubble Wubble wrote: »

The very best of luck A. I'm sure you'll do a fine job.

Thanks very much J!

Applegirl26 wrote: »

Best of luck with leading the novices A and good luck with the race!

Cheers L, looking forward to both challenges!

ariana` wrote: »

I'm delighted you took it up. I have no doubt you and your well chosen sidekicks will do an absolutely super job! I hope you enjoy the experience of being involved from a different angle this year - it's very rewarding. It's very exciting to see the thread back up and running again, you're off to a great start already

Thanks! The reports from Limerick and Belfast over the weekend really got my marathon juices flowing again, and now with the thread up it's after ratcheting up a whole other level. It's fun so far (one day!) seeing it from the other side this year, but ask me again in 6 months! :pac:

6th May - 12th May

Monday: 1 hour 45 mins easy, 10.43 miles at 10:24/mile
As mentioned last week, this was pushed back from Sunday. Not ideal pushing the long run into the Monday of race week, but no biggie. Felt great heading out, and loved this run.

Tuesday: 40 mins very easy (3.64 miles @ 11:01)
Bit of a taper this week, so knocked the usual hour back to 40 mins.

Wednesday:
Rest

Thursday: 5 × 1 min @ VO2 max, 2 min recoveries
The popular pre-race sharpener makes a welcome return. Reduced it by a rep as I was a day later doing this than I'd ideally like. Hit and miss with the paces (6:53-6:45) but there or thereabouts for all of them. Felt the session achieved its purpose anyway. A nice confidence builder.

Friday: 45 mins very easy (4:09 miles @ 11:00)
A nice Friday evening trot.

Saturday: 20 mins very easy, plus a few strides (2.33 miles)
Hamstring was sore Saturday morning, so I was fearful of a reoccurrence of the injury from March. Felt tight all the way around this run, so kept the strides very, very conservative. Looks like the run loosened out whatever was up with the hamstring anyway, as it was fine afterwards, and all good the following morning too.

Sunday: Clonmel AC 10km race
I'd decided during the week that I was going to give this everything I had, which meant attacking that 45 minute mark. The advice of so many here to back myself convinced me to go for it. The plan was to take the first 3 miles at 7:20 pace, then up it towards 7:00 for the final 3.2 odd miles. I'd built a little time buffer into that, and if I was under serious pressure after 3 miles I'd let the 45 min target go until another day.

After a gentle 15 minute warm-up I was all set. Looking back, the weather was way too hot to be PB hunting, but I didn't care.

Miles 1-3: 7:16, 7:21, 7:22
Pace felt nice and sedate in the very early going, but the watch told me I was going just as I wanted. The effort levels soon increased, and I was soon working reasonably hard. When I thought of it I tried to concentrate on breathing, keeping the head up, and keeping the course as short as possible, without resorting to using footpaths. Pretty much right on target through 3 miles, and feeling not too bad, and quite determined, I pushed on with the sub 45 plan.

Miles 4-6.2: 7:17, 7:06, 7:06 6:38
I found myself a bit isolated during the 4th mile, effort had definitely increased, but time for that mile didn't reflect this. I considered bailing on the 45 minute target, but my calculations at the 6k marker let me know it was well within reach, if I could just lift it again. Lift it again? I was working so hard here, it was horrible! Knuckled down again anyway, and went through a phase of reeling in and passing target after target. I was breathing so heavy now and again briefly considered settling for 45:xx, but quickly got over that. The faster you go the sooner this will be over. 5th mile beeped at 7:06 and my calculations at 8k told me me I was still a fraction outside the the 45 minute mark. Just sustain this pace for the remainder and I'll get it. Easier said than done though. I'd managed to pull in behind a guy at this stage, and apologies to him for taking a tow for so long but I didn't have the strength to pull past him. My heart felt like it was going to explode, my legs felt weak as hell, but still the watch showed 7:0x. Remember thinking around here that I need to do more shorter races to get used to this pain. Even passing a 400m to go sign I didn't know if I'd make the finish, saw the last corner approaching and thought please let the finish be just around the corner. 44:40 on the clock as I rounded the corner, knew I had it then! Drove for the line and crossed in a chip time of 44:50.

I was too wrecked to enjoy it in the immediate aftermath. A photo of me at that last corner confirms my suspicion that I wringed every last second I could out of myself today - it's a ridiculously unflattering snap, I look demented! After a few chats and sandwiches I went for a cool down, and it was only then that the sense of satisfaction came over me. I'm thrilled with that result, goes to show what can be achieved with lots and lots of easy miles!