Its all about Time...

Has it been that long ? In fairness work has been manic for the last month, even to the point where a few of my normal evening runs have had to be shelved, Anyway, highlights only:-

10/09/2019 - Physio session with Leo for 45 minutes. Felt great after, with much of the fatigue and subtle pain evaporating during the day.

12/09/2019 - Steady - - 9.1 mile @ 7:40 pace from the house to Howth and back. Grand.

14/09/2019 - LSR - Felt great for this run, and the morning played ball too. House into town, St Green, Lesson St, Donny Brook, Clonskeagh Road, RoeBuck, Fosters, Nutley, Then Sandymount, East Link and Clontarf. Fetl good and pushed the pace on the 5 miles of the marathon route. Finished in a pacy 2:34 for 20.25 miles in 7:37 avg.

17/09/2019 - Micks Session - 400,400, 800, 800, 400, 400, 200. 2 odd miles in around 5:50 pace on the grass of St Annes.

21/09/2019 - Race Half - Less that idea prep for this as i was out with Clients on the Friday night.

A few stops during the race, to let out the beer, ended in a relatively poor 1:34:20 and 7:10 avg for the race. Jaded for the last few miles.

September Summary :-


Less that idea month before the marathon, but cant do anything about that now.

A few solid LSR (as usual run harder that they needed to be run at), but have given me a good idea of my Marathon Target time...

180 miles in total
4 LSR's (19.5, 18.2, 20.2, 20.5)
1 Race - Half in 1:34:20
1 Session

The weight is probably 2 KG heavier (77KG) than it should be at this point in the cycle. Something to look at for the few remaining weeks.

Saturday - 19/10/2019 - Parkrun

No clue as what to expect for this, the back has mostly sorted itself, but trying to touch the toes or anywhere near that offered a slight pain, so not completely healed up as yet.

Opted to drive up to the park, and go in an easy .5 mile down the avenue to the start. Said the hellos, to the lads, before lining up beside Conor and Damo. Off and settled into what pace suggest was a steady run at 6:50, but felt a bit like threshold pace. Passed a few lads on the second loop (including Jim), and finished in 21:09 for 37th place and 6:53 avg. Grand.

Sunday - 20/10/2019 - Last 10 miles.

Iv run the last 10 miles of the route all of the marathon years, and find it great the following week as a confidence builder. "Sure i was here last week and feeling great" type thing...

Mrs dropped me over the Bushy park at 8ish. Mostly empty roads and great to run off the pavement for more of the way around. Pushed the pace in places probably to hard, however i felt that i had lost fitness over the last week with Zero running. Finished with 9.4 miles at 7:42 avg to Merrion Sq, followed by an easy mile back to my office

Pretty tired for most of the day, and not helped by a bottle of red with the mrs at dinner

Monday - 21/October - Rest

Tuesday - 22/October - Easy

Just 5.2 easy mile from the house up to the park and around. Tried to keep on the grass where it was an option. Kind of felt lethargic and slow, but that could be down to the zero running last week and the 10 mile on Sunday.

Wednesday - 23/October - Physio

All over massage, with special attention to the back and legs. Feel great after, and hopefully sleep well tonight.

Marathon Pace - Have been struggling with this for a few days now. My general performance has dropped off significantly over the last year, to the point where i could not dream of holding the pace that i did for the first 21m of the Dublin Marathon in 2017.

Goals

Would love to go under 3:20, but think that i beyond me now, with the back problems and patchy training over the summer.

Ill go for 3:23:59 which is 7:44 avg for 26.4 ( I always seem to run .2 extra), so need to account for that. That time is with everything going well and the weather paying ball.

As a B Goal, Anything sub 3:31:20 which is the time i ran back in 2009, still not a bad return for an Awl lad.

AuldManKing wrote: »

Dave, best of luck- hope it goes well for you.

Cheers Alan, both happy and a little sad that this is the last Marathon...

Dublin Marathon 2019.

I could come up with stupid excuses as to why I didn't perform as well as I expected, but suffice it to say that i had a back problem 2 week out, a head cold 5 days out and then didn't get to sleep until around 3 am on the day. Just getting the excuses out early... The positives were a beautiful day, if a little cold, no wind, clear sky, and a full complement of Raheny Clubmates to run with.

Into town nice and early, and dropped the bag off at the Fly Fit with plenty of time, walked up to the start line of Wave 1 with John F, Jim K, and met up with Caroline about 30m back from the gantry, and about half way between the 3:20 and 3:30 pacers. Martin, the other running stalwart was setting out at 8:42am with the other 13 runners that had competed each of the 40 previous marathons.

I had on the club vest, and a long sleeve running top and hat to keep warm. Most other runners ditched these before the start, I figgered that there wold be plenty of cold miles ahead and better to hold on to these until later.

A few minutes wait and off. Settled into a easy jog then right on to Lesson street, and dodging to usual misplaced walkers / runners. Still easy pace down to the Green, where a bit of space opened up. Easy to steady pace, now that we had some some road to move on. John, Jim and Caroline all had disappeared at this stage. Just kept the head down and moved with the crowds. Cuffe Street, Patrick Street , then Ushers Quay, just keep it steady and see what happens.

The drag from the liffey up Manor street, and I just reduced the effort and let other runners pass me, the thoughts were always on conservation energy for the latter sages of the race. A welcome left on to North Circular, and entry to the park. At this stage the 3:20 balloons were well ahead. Mile 1,2,3 (7:44, 7:31, 7:52). Passed Christy at this point, and exchanged a few words of encouragement, and the same with Jenny a few minutes later.

The out of the Park gates and into the wonderful support hot spot that is Castleknock. The crowds were 3-4 deep at Mayos, with an added thumping rendition of YMCA from the resident DJ. Miles 4,5,6,7 (7:33, 7:42, 7:42, 7:46). Down Tower road, and back into the park. A quick internal check and I had to admit that I was not feeling great. At this early stage, there should have been more bounce in the stride, and eagerness to attach the race, and indeed enjoyment given that this is the Dublin Marathon. This was most probably down the the few hours of sleep last night, and creeping fatigue.

Before exiting the park, i removed the hat and long sleeve top, Almost immediately i felt cold :mad:, but I was new receiving the Raheny calls of support, as the vest was covered before. The next few miles were pretty non descript, and i cant really remember any specifics, bar the temps started to gently rise. Miles 8,9,10 ( 7:26, 7:28, 7:27). Looking at the splits now, i did seem to have a good few miles around here.

Around Inchicore i caught Martin K, and jogged with him for a few minutes. Superb support for but of us Awl club lads running together. Martin did mention that he did lead the marathon for about 1 minute down lesson street, until the elites started. By South Circular Martin was bunched and needed to walk (having not being able to train properly since August due to a serious Achilles issue). I briefly contemplated just walk jog with Martin for a while, but he told me to head on, and would see me after...

Crumlin Road, and Drimnagh Road, are a long drag. Had to stop at AIB on the right for a wee, as I was drinking at every drinks stop and had a bit of a build up... Also the slight wind was into the face here, and again making things a bit more difficult. Miles 11,12,13,14 (7:53, 7:49, 7:33, 8:12 (wee)). The left turn on to Walkinstown Rd, was welcome, as was the next left on to Cromwellfort Rd. At least the sun was now higher and clearing the rooftops, on the face and the slight wind was behind. This is a part of the City that i really don't know well, and as such the part of the rout seemed to last forever.

By now i was struggling to hold any steady type pace. My only consolidation was that most other runners seems to be struggling also. Privately I knew that the last few miles were going to be very difficult. Miles 15,16,17 (7:39, 7:37, 7:36). By the left turn to Bushy park i was back to the point where i ran the last 10 miles last Sunday. Pushed on down Templeogue Road, to Terenure village. Floating at this point for about a mile, and felt like my old self, and passing runners by the bucket load. Miles 18,19 ( 7:31, 7:31). A quick Hi-five raspberry Jell, and a slug of water around here, may have helped.

Unfortunately by Milltown, the running buzz this was well spent and so was I. That difficult right turn away from town and on to the drag up Clonskeagh and Roebuck was a killer blow. A first batch of runners that were now walkers were around here struggling like the rest of us. Just kept the head down up heartbreak hill, and on to Fosters Ave. Miles 20,21,22 (7:39, 7:46, 7:59). Privately i settled for the slower pace so as to hold back the inevitable cramp for a few more miles.

Caught and passed Dave F, on the Dual carriage way, and briefly said hello. Over the flyover and careful to avoid the median step. Down the farside, and onto Nutley Ave. The brain was now calling for a stop to this madness. "Just stop Dave, and sure you will still have a decent time", kept echoing through the mind. Walk for 100m and then run again... F*** off Brain, just F off... Miles 23, 24 (7:55, 7:52).

The early part of Merrion Road is usually quiet, but by the RDS things are getting noisy. By this point in the race I was running on instinct alone. Just get it done without walking... Repeat, Repeat... Right leg, Left Leg... Mile 25 - 7:59. Last full mile and nothing left, Im an empty vessel. Mile 26 - 8:18. On to Mount street, and the crowds 4-5 deep and the noise levels electric. I looked up to see the finish line 200m ahead, and immediately sharp killer cramp into the right leg. I have to completely stop and hold on to the crash barrier to stop a complete fall.... The crowd goes quiet, actually draws in conscious a breath... 1000's of people all watching me in disbelief, just 200m from the finish, then almost in slow motion "GO ON - YOU CAN DO IT - GO ON", in unison. I slowly walk / stagger to the finish line, breaking into a slow weak jog, just before the gantry, (last mile split 10:03 :mad:) and over the line in 3:24:47.

That was F***ing hard, Got the customary "Well done Dave" from Pat Hooper, then off to get a well deserved medal and a warm dry marathon shirt... Very slow walk back around the Sq to meet the Mrs.

As usual the drama that the Marathon brings can never be under estimated. Sometimes it can be easy to run fast. Something hard to run Slow and the wheels come off. But it is Always, Always an experience...

Catch Up Time.

30/11/2019 - Easy

Just a really easy 2.5 miles from the house to the park and coast road, and back. Had to stop a few times. But great to get the legs moving and blood flowing again.

October - Summary.

Difficult month, with the lower back injury only 2 weeks out from DCM and a complete layoff from running as a result. Then only 2 hours sleep the night before both contributed to a poor race by my standards. Still great to have ran it...

123 miles run.
1 park run - 21:09
Marathon 3:24
1 LSR 21:15 m
2 Gym sessions.

Up Coming Races:-


Signed up for the Clontarf Half on 30 November. Far from a favorite race, but it is on my doorstop and I have run most of the route 1000's of times.

Fat Turkey 10K - Billed as a fun run, but wheres the fun in running a 5K up Howth and back down, 3 days after Christmas day ?

Raheny 5 - 26/January/20 - Where is this is my favorite race of the year. I have done numbers and goody bags for the last few years so, just going to enjoy the atmosphere and just run hard this year. Going to pencil in a few sessions with Mick before and see where I can get to.

Trim 10 - 2/February/20 - Ran it last year, and enjoyed it, if a little cold.

Winter League - Round 1 (of 11)

Going to try to document all of these races (or as many as i can do) to gauge a bit of progression. The races started last night (December 04), and due to finished on April 15th. Around 50 down for the race, and started up with an easy 2 mile job with GB. The evening was mostly mild with a gently wind from the city direction, which was in our faces for the first 600m.

Lined up in the 3rd row, and off at around 8:10. Immediately passed by 6-8 runners or a similar standard. Decided to let them go and work on my own race.

By the first left and the "downhill" section 800m I have passed the first group, and put enough distance that i reasoned i would not be seeing them again.

Pretty much in mo-mans land now, with DF and GB in a group already well into the dark ahead. First mile in 6:47. Second lap just concentrated in keeping form, and trying to reel in the small group of 3 ahead with arm bands blinking. Second mile in 6:52.

At this stage i was gaining on the now splintered group of 3. Pushed on again with 800m to go, and got past 2 of the 3. Last left turn and pushed on again. Finished in 20:04 for 13th position and 6:43 avg, with the last mile at 6:31.

Nothing more that a benchmark at this stage. Will be interesting to see some progression over the next 6 months, with reduced mileage (from the marathon cycle) and some specific track or Micks sessions added in.

Race Catch up.


December 22 - Sunday - Joe Noonan

A local Raheny Race, which is nice as its always scheduled the last Sunday before Christmas. The race comprises of a 1 or 2 lap affair from the village, left on Watermill road, left again on the Coast Road, then left again at the Howth Road. Around 60 turned up for the race, with a large showing of hands for the single lap, meaning that it would be a lonely race for the 2 lappers, including me...

Headed off toward the back of the field (as the single lappers were running at a higher tempo that us). Tried to keep eyes on Dave F, and the lad in black, for the first mile, left on the coast road, and at least the weather had played ball. Left again on the Howth Road, and about a mile of a drag back up to the start line. Not much in the way of race excitement, with the small numbers. Rather a tough "Time Trial". Through the first lap finish line and a few cheers from the 1 lappers, who had now finished and were recovering.

Luckily the traffic lights had played ball and I was on a green with the traffic, rather that a red and you need to dodge the traffic from left and right.

Repeat the course, watermill (holding steady pace), coast road (starting to up the pace to Tempo), then Howth Road again, and Pushing harder...

Beginning to catch Dave F, at this point, but he has a too large a gap. Pushing on again for the last 400m, mostly empty of effort, run out of course, but finish 5m behind Dave in 7th and 38:06 for 6:57 for the 5.5 miles.

Grand, and a nice coffee and toast after.

Saturday 11/01/20 - St Annes Park run.

A nice 1.5 mile warm-up with DF, before the off. A strong wind from the South West was blowing across the avenue, and mostly into face for the rest of the course. A big contingent down as per usual. Off at 9:30 and settled into a tempo pace for the first mile - 7:16. The wind was swirling for most of the course, with no real advantage being had. Second mile in 7:08, and passed a few more groups of runners. All out for the last mile in 6:53, and finished in 21:46 for 7:03 and 57 place overall.

Only really documenting this result to serve as a baseline as to where Im at right now. Going to schedule a few months of faster paced running and see where we get to. Considered returning to Micks sessions on Tuesday, but never enjoyed the uneven grass surface in the dark.

Raheny 5 - Sunday 26th January 2020

Given that I was required to help out with the race goody bags, for 2.5 hours on the race morning put pay to any fast times on the day. Between our small group we moved around 2000 bags to the start line, from storage. Both arms and back were screaming for the morning.

Over the years I usually do the race numbers, but 90% are posted out now, so no real need for that any more bar the to cater for the day runners.

Headed up early to watch the kids and teenagers races, and chat to a few of the lads. On with a 1.3 mile warm-up on wade avenue, back to the car to change into club colours, and watch the eventual winner doing an impressive warm-up in the tennis court car park.

Lined up with the Dave F, and Keith, around 5 rows from the front, knowing that All Saints road is always packed if your to far back. Off with the mass and pushed the pace for the first mile, on the footpath, mostly getting passed by faster runners. Left on to watermill, and the slight drag. Left again and the school fly's past. Mile 1 in 6:42.

Great support all the way around,especially at this section with calls of "come on Raheny". Club-mate Orla passes me at this stage, and I try to respond. A lurking stitch under the ribs on the right side makes its known. Sharp pain, snaps me out the running vibe. I Slow slightly up to the Howth Road as a result.

A shout out from Will goes unheeded from me. Left onto Sybil Hill, and gentle decline, for 500m odd with the left on to Mount prospect. Mile 2 in 6:55. I feel that I cant push the pace, as the stitch becomes more acute with the added pace. Just stick it out for another 2.5 miles. Push as much as I dare.

Mile 3 in 6:52 then into the park, a quick glimpse of the avenue and plenty of runners heading up the avenue, with a few faster runners just viable already exiting the avenue and well into their last 800m. Around the play ground, where we do the summer speed sessions (if i could only run that pace now). on To the avenue and a shout out from Brian.

Just hold my position, repeat repeat. Is the stitch receding?, push a little more and find out.... Seems to be gone.... push a little harder... I cant... I'm at my limit at this stage. Mile 4 in 6:59. down the avenue offers little respite. Left and out of the park. Mrs D at this point.

The last 600m and put everything out there. I check the watch and a sub 34 is just possible. A short sprint, gain a few places, and over the line in 33:56, and 535 place, 35th M-50. Happy to do the race, great support as always...

March 01/03/2020 - Sunday

Just easy miles from the house to Vernon ave, Coast road and back, 5.5 miles in 44 mins for 8:05 avg.

03/03/2020 - Tuesday - Micks Session

Time to return to Micks Session. First Tuesday are hills reps, so we were starting at the deep end immediately. A few miles warm-up on Carribrack road. Then lined up with 12 others for 10*250 hills. Hard up and recovery down, almost no static recovery. Blowing hard from the 3rd rep, concentrated on form and pumping the arms for each rep until the fatigue took over at around 175m. Happy to get it done.
A Total of 5.5 miles in 47 odd minutes, average pace meaningless.

04/03/2020 - Wednesday - Easy


Just easy miles to the park and around. Right Hamstring causing some discomfort after last nights hills. 4.8 miles in 39 for 8:11avg.

05/03/2020 - S&C at lunch.

07/03/2020 - Saturday - Session

2 Days run rest and opted for another session. 8*400 in the park, before Parkrun. Rep miles were 6:10 and 6:02, very happy with that, given its been 7-8 months since the last fast reps set.

Finished with 5.5 miles in 40:17 for 7:19avg.

08/03/2020 - Sunday - LSR.

Snoozed the phone once to many and just missed the Sunday group run as a result. Got to the club house at 8:05am and slowest group about 300m ahead. Pushed on at caught them, exchanged a few words before pushing on again. Bit of a mistake as i was then "marooned" between groups. Anyway held pace for the coast road. Got caught by Will, Sarah and Alan at Watermill, as they were running sub 7's. Jumped in for a few miles but no chattin for me. :mad:

Finished with 8 miles in 59:55 for 7:29 avg.

Raheny Summer League - Round 3

Have completed the pervious 2 rounds (Tuesday 8pm), and was looking forward to this one. Generally only have a small lunch at 1pm, so well fasted by the evening race time. Met up with D and N before and took in an easy 2 mile of the Park by way of a chat and warmup. Opted for the Nike Varoflys Next%, as these have been my go to road racing shoe for the few 2021 races run so far, and have performed excellently each time. IMO the perfect blend of lightness and response for me.

About 30 down for the first race < 14min. Off and the first 600m the usual slight drag, and holding position, a few of the more exuberant runners falling off pace by the first left turn at 700m. Push on with the slight decline to the second left turn at 1400m then the straight back to the 1 mile marker and a few shouts of encouragement from the spectators.

Second mile and a younger lad is starting to slow. I get past him 1/4 into second lap, and target an M40 local lad who also seems to be slowing slightly. Now 600m to go and I get past him, and push on as hard as I dare to ensure he cant come back at me. Sprint for the last 100m and over the line in 11:55 for 5:56 avg for the 2 miles and 6th place overall...

Delighted with the performance, and a chat with N and an easy warmdown in St Annes for 2 miles...

Edited Highlights !

02/09 - Thursday

Micks Session - 1200, 800 * 3 sets, 90 seconds between reps and 2 min between sets. Found this really tough, and was broken for most of the day after.

04/09 - Saturday

A bit of a binge on Alchol this week so skipped the normal Half with the lads, and instead took in the St Annes loop with Brian K and Jim. A yap and a slow amble...

06/09 - Lunch time, Steady Run

Warm and sunny day, set out to Sutton and the beach road, plenty of swimmers at the dingy club, so opted to run the Fintans loop and head back to the dingy club for a swim. 4-5 minutes in the running shorts and back along the coast road home. 8 miles in 59:50 for 7:28 avg.

07/09/2021 - Session 3 Sets of 3 Yangs Hills

11/09 - Fairyhouse Half

A few of the awl lads were doing this one and privately I was looking forward to it, bar the 8:30 am start time. Generally I find that I run better in the late afternoon or evening. Anyway parker up at 8is and got in a 1 mile warmup with JF and Mark. Chose the Vapoflys Next% for this, which has served me will for previous races. Lined up about 10 row back from the start and off at 8:31am. Mostly quiet or completely closed roads, with temps at 15c, and almost now wind. Mostly flat roads, if slight down hill for the first 5-6 miles and opposite for the second half. Happy to hold my position at below 7min miles for as long as possible was the strategy.

Nice and controlled until mile 6, then it became more of an effort. Had to dig deep but took heart as i was passing a runner every 4-5 minutes. Caught Keith at mile 9 and exchanged a few word of encouragement. Pushed on until we arrived back to the gates of the race course at mile 11. Then took in 2 mile of the actual service road around the course. This stage seemed endless, with the wide open spaces. Still pushed and across the line in 1:28:55 for 6:46 avg pace.

Delighted with the performance, and getting below 1:30 for first time in 6 years... Rolling back the years... :)

Raheny Summer Series 2 Miler (Round 5 or 6)

An easy 6 mile on the Monday had me mostly back to normal after the Half on Saturday. Arrived up to the village at 7:15 and got in an easy 2 mile with Niall and Dave, using the old stock (but new) Nike Pegasus 36's. The evening was mostly perfect for running a decent time with temps at 16-17 and no wind. Changed into the Next% for the off and lined up with about 60 others. Off and pushed on for the first 600m but some of the faster runner already disappearing into the darkening evening. Past Coach 1, with Keith and Rory and myself all running together. Past both coaches and trying to hold form and Push the pace. Home straight and the slight drag to the 1mile, point in 6:02.

Second lap and Keith starts to pull away, and a real battle develops between Rory and myself. He pushes on I come back, 3-4 times over the next 1/2 mile. He has 10 years on me so I figure he can easily outsprint me if I leave it to the home straight. With 400m to go I push on past him and give it everything, expecting him to come back at me. Just hold form and pace I tell myself. Seems to work as there is no sign of him and I cross the line in 12:02 and 6:01avg for 10th place.

Happy enough with the time and performance. :)

Hi Alan,

High praise indeed from a man of your running stature :)

Combination of a few thing that probably lead to this reasonably rich vein of form (at my age):-

1. Consistency - Running normally 5 days pre week and with some quality session packed in there (Reps and Tempo). Mileage up around 45-50 miles per week, while probably only average distance for some posters on here, that would be at the upper end of volume for me.
2. Sessions - Doing the Claws week day session (all run on grass ) since the spring, and find them both tough and rewarding.
3. Long on Saturday, almost never miss this one, and usually run up to Howth Summit which gives a Half Marathon distance.
4. Run in a group with most of us pushing each other.
5. Small amount of cross training. Converted part of the back garden into a small Gym area, and have found that 2-3 light session per week have kept me injury free.
6. Rest the other days. I wish I could say that i had given up the Alcohol, but its still there :(

What i haven't done is train to a prescribed program, just not me really, tend to take each days as it comes.

Anyway, must drop over to the PP Again at some point and see what's what. Maybe a few race pace miles for me and just can jog beside :)

Tuesday September 21nd - Summer League

Last round of the league, and 3 mile easy warmup with Niall. Hoping to run sub 12 for the 2 miles, to help the chances of a call up to the old lads road relays team. Lined up at the start of the grid with Damo on the right and a senior 4:00:7 Miler on the left... "Marks Set Go".... .... F* me the senior is gone, gone, I try to hold on to Damo, and find myself in 3rd for 2 minutes, at 5:35 pace. But this is suicidal pace for me, so I ease up. 3-4 young lads pass me immediately. Just hold pace now and keep them in view I tell myself. Left and slight down hill, Coach, and left again. Hold pace and hold form, First mile in 5:55. Manage to hold my place for the reminder of the race and finish in 12:01. Disappointed with the result and put it down to way way to hard for first 400m then loosing concentration on the second lap. Poor Race... Must try harder...

Wednesday, Easy day at recovery pace, Thursday easy and 6*150m strides.

Saturday September 25th - Parkrun StAnnes

Last park run was Feb 2020 which was parkrun 100 for me. Taken 18 months to get to 101...

Around 350 down for the re-opening. A brief talk by the race director before and off at 9:27am (nice and early for a change). Pushed on but aware of the Walkers everywhere and Kids football training at the all weather pitches, but loads of Marshals to direct the unwary. Holding my place in 5th for first mile, on to the avenue, a few other young lads come past. Hold for and push the pace. Great support at half way. Second lap, and some fatigue, probably down to a race and session per week ? Back on the avenue and push as much as possible, across the line in 19:44 for 10th, 6:26 avg and first sub 20m on StAnnes in 4 years.

A coffee and chat with the lads in the sun, made for a good day...