Be a shepard, not a sheep

Cheers A. I've not read the book, but the P&D plan I have actually has a number of splits (6easy am and then 4 easy pm), but not for this particular week. I presume a single longer run would be more beneficial but time contraints sometimes limit the chances

Cheers A

Mon 09/09: 7.1m easy with some of the crew from the TT racers group

Tues 10/09: 9,1m @7.47. The usual canal route into work

Wed 11/09: Another double day as per the plan with all easy miles. 6m @7.45 in the am and 4.4 @7.58 in the pm

Thurs 12/09: Rest day

Fri 13/09: 5.3m @ 7.58. lots going on at home this week so wasnt sure if id manage to get out. found an hour slot and managed to get a little shake out pre Sat's race

Sat 14/09: RACE DAY. Got down to Rathoath in plenty of time, collected a tshirt and used the toilet facilities. Bumper into Wubble and a couple of other lads I knew but starting a solo warm up. Just did a lap of the race course and made my way to the start via the car to dump a top I had on. Met all the usual Dunboyne and Blanch crew at the start and all seemed in good spirits.
This was my first 'race' since some 10k's in June which didnt go to plan so I wanted a good outcome.I had pb'd in Bohermeen earlier in the year with 1.24.05 so plan was to pb again and hopefully get 1.23.xx. Roughly 6.24 pace needed. We set off and as usual the early pace was on the fast side. With the usual surge and a slight downhill first mile, the watch beeped at 6.08. Next mile was still net down hill and came in at 6.13. My brother n law was about 10 yards in front of me and I was fighting with myself whether to drop off or stay with him. I had paid the price in Dunshaughlin a few months ago for trying to go with him but my stubborness was again preventing me from easing off. Decided to just roll with it and stop the internal debates. 6.17, 6.19, 6.13 for miles 3 to 5. Took the first of my maurten gels about here and was taking on a little water at each of the stations, the second of which was at sweeneys pub.
There had been a group of about half a dozen for most of these miles but it was starting to dwindle. I was trying to keep the pace and effort consistent without looking at the watch too much. Miles 6 to 10 were pretty uneventful with the exception of a section of the course covered in gravel which I found horrible to run on. By the time I reached the 10 mile marker, all of the others in thr group that was there had dropped off. Not sure where I lost the bro n law but he said he had an off day after pounding training before during and after the half iron man a couple of weeks ago. paces for the 5 miles 6.21, 6.11, 6.14, 6.15, 6.14.
Only a parkrun distance left. Last year I had pushed on in this mile up the main road but decided to hold it steady until I got to the racecourse. Not sure I needed it but took a second gel as I turned onto the main road. One of the other Dunboyne runners I know was in viewing distance, about 30-40 secs ahead so I knew I was well ahead of schedule. Got up the mile of the main road in 6.18 and altough the body was tired I knew I still had a little left in the tank. Quick mouthful of water as we turned into the race course and I kicked up a gear. Mile 12 was slight downhill but was negated by a bit of a headwind, the only breeze I recall feeling all day and mile 13 was flat. splits came in a 6.00 and 6.03. Delighted to be able to up it slightly after an already faster than planned 11 miles. Had closed the gap on my clubmate but never actually got to himas he kicked on over the last mile also. Did the u-turn for the last finishing bit (if you were touch and go for a certain time or pb, this would be horrible as the sand underfoot and having to pretty much do a 180 wasnt great. I wonder if the start / finish could be slightly tweeked so the finish line is just at the end of the racecourse loop) and I was home. Chip time 1.21.42 for a 2min 23sec pb and over 7 mins off the same race last year. Delighted and shocked!!! Particularly happy with the relatively even splits for miles 1-11 and still being able to kick for the last two miles. I had faded from mile 9/10 in Bohermeen so happy with no repeat here.
A pb, a Liverpool win, City loss, Dubs 5 in a row and a few pints with a chinese. I've had worse Saturdays!!!


Sun 15/09: 6.6m @ 8.22. Just a few easy recovery miles. Hamstrings and legs overall were pretty tight so just went by effort / feel.

WTD: 56m
MTD: 133.4m
YTD : 1675.2m

Mon 16/09: 7m @ 7.59 - some easy local miles still recovering after Sat's race

Tues 17/09: Went over to the TT session which was to be 1mile/400/800/1200/1m/1200/800/400 with 30secs rec per 400m run. Legs were still tired after the race at the weekend so ended up cutting the middle mile down to 1200 as was really feeling the pace. Spilts for the other reps came in at:
1mile - 5.54
400 - 1.30
800 - 2.56
1200 - 4.33
1200 - 4.39
1200 - 4.31
800 - 2.59
400 - 1.24

7.8 miles total for the session

Wed 18/09: 11.3m @ 8.13. Was off work so took a different route down the canal and into Catherines Park and home. Nice day for it and was pretty warm. Should probably habve been a couple of miles longer per the plan but watching the body and effort levels after the weekend

Thurs 19/09: 6m @ 7.50. Got out in the a.m. for the first part of what should have been a double day. Something came up in the evening giving me a reason (excuse) to skip the few easy miles due for the p.m.

Fri 20/09: Rest day

Sat 21/09: Dublin Half Marathon. MEt up with a few of the dunboyne /blanch crew for some pre race miles. Got to the Hole in the wall for about 8.30 and place was already packed and runners everywhere. Anyway did about 5-5.5 miles before hand. Plan for the race was to run at 6.50's. Set off and was right in between the pacers. Decided to run with them and not be constantly looking at the watch which I usually need to do. Pace ended up being on the fast side with all the first few miles coming in 6.40 or slightly under. After about 5 miles I decided I'd keep this pace for the race and see it out. Did find it hard work at times with the drags in particular and it was reasonably warm. Came in at 1.27.27. Pretty much kept running straight after the finish line as had to get back for the sons match. 20 miles for the day.

Sun 22/09: 8 @ 8.27. Some nice easy recovery miles in the hazy rain after Saturdays half. Missed the downpurs either side of when I was out so lucky enough


WTD: 60.1m
MTD: 193.1m
YTD : 1735.3m

Mon 30/09: 7.5m@ 7.51 - few local easy miles. 269 miles for Sept

Tues 01/10: Up to the club early with a few others. For some easy miles along with 2 sets of 3mile at approx 6.30-6.40 pace. Pace felt comfortable. 11.8miles total

Wed 02/10: 12.7m@ 8.10. Took the long route home through the phoenix park. Felt pretty tired towards the end which I was surpirsed at given the easy pace.

Thurs 03/10: 5.5m @ 8.32. Plan was for about 8miles. See of down toward clontarf and within a mile felt absolutely horrible. Energy sapped and felt as if I'd not eaten for 2 days. Should have pulled the plug immediately but stupidly carried on up the coast for a bit past the baths. Wind was pretty bad going up. Eventually cut it short and thankfully made it back to the office along with some help from the wind. Wasnt sure at different points Id make it.

Fri 04/10: 8m. Thursdays disaster had left me very angry so having initially decided I was taking Friday off, I got up early and went out before work. After a mile w/u I did the next 6 at approx MP (first one slightly slower as directly into a dtrong headwind). Not sure if it was the right thing to do but glad to get back out.

Sat 05/10: Day off and a trip to Liverpool

Sun 06/10: 23m@ 7.55. MEt up with 3 others at the popes cross. went out the chapelizod gate and took in the rest of the DCM course back to the start, and then the first 4 miles back to the cars. Felt ok for most of it but got a bit tired for the last 5 or so. Still lifter the pace slightly for the last couple.


WTD: 68.5m
MTD: 61m
YTD : 1871.8m

Mon 14/10: rest

Tues 15/10: 8.9m. Up to the club for 5*1mile with 400m recovery. 5 reps came in at 6.09,6.14,6.13,6.12,6.09

Wed 16/10: 9.1m. Easy miles down the canal into work

Thurs 17/10: 7.8m with 6 at approx MP. First of the MP miles was a bit sharpish at 6.34 with the remainder around 6.44.

Fri 18/10: rest

Sat 19/10: 10m @ 7.49. Down to the phoenix park with one of the lads from the club for last of the medium/long runs. Was going to do 12 but felt a little tired so stopped at 10. No need to push it

Sun 20/10: rest

WTD: 35.8m
MTD: 147.9m
YTD : 1958.7m

Cheers S. Appreciate that

OOnegative wrote: »

Best of luck Sunday D, your in super nick, fingers crossed it goes to your plan. Run well dude!!

Cheers, thanks for the message