2012 4 Races for 4 PBs

So last week I started a new job. Would turn out to be short-lived, more of that later.

Easy 7.5M @ 8:19
Finished work around 6, just a few hundred metres south of the runway at the airport. Into gear and bag on back. A little unsure how suitable the route would be, would there be footpath the whole way? Answer was yes and the route is fine. Straight run down Ballymun Road into Phibsboro and down to the quays. Turn right for Kilmainham. Run is mostly downhill. A bit busy with pedestrians around Phibsboro. Bar cycling, running would prove to easily be the quickest way home. I hadn't realised just how broken Dublin traffic is.

MLR 13.45 Miles with 4M Tempo
This was a testing midweek run. Ran my new commute home. Dropped my bag in the door and headed to Chapelizod Road. Found a new bounce in my step once I ditched the bag. Plan was to run 3M at tempo up and down the Chapelizod Road, at the last moment I decided I'd give 4M a go.

Pretty much a mile neat from Islandbridge Gate to Chapelizod Gate. Twice out, twice back. The runs back toward town are for sure the easier. I don't enjoy the 180 turns at the end of each stretch, very disruptive to any rhythm I build up. Tempo pace (6:18 to 6:26) doesn't come easy tonight, started slow and gradually pick it up. Almost 8M running with a bag on my bag is probably not the best prelude to a tempo run. Not surprised to see average tempo pace on the slow side of target range, 6:25. Happy to finish and happy to have ticked two boxes with one run, session and midweek, MLR.

Easy 7.5 Miles @ 8:59
Another commute home last Friday. Don't enjoy the bag on my back. Remind myself this is better than being stuck in traffic. Legs without any great zip this evening.

8x400s in 85s
First proper fast session since my cold had passed. Headed over to the Park for this one. Didn't feel brave enough to try 10x400 so opted for 8x400 instead. I ran these anti-clockwise around the playing fields. One minute recovery between each 400. I didn't feel fast and so to avoid stressing over pace I didn't check the Garmin throughout, I just concentrated on keeping the effort honest.

Splits leave a lot of room for improvement: 88, 84, 84, 87, 87, 86, 84, 81. That's an average pace of 3:32min/km or 5:42min/mile. One positive I take is that I know I could have run 10x400 if required. I'll repeat this session next Saturday and aim to average at least in the 84s instead of 85s. I want to get at least two more speed sessions completed on my own before I jump in on a Donore session.

Long Run 16M @ 8:10
Finished week 3 with a 16 miler last Sunday. I want to try establish 16 Miles as my shortest Sunday distance. I fancied some sea air so ran some beach sections along Sandymount. Looped back toward town at Booterstown. Near the Radisson I ran up Foster's Avenue. Followed the Dodder to Milltown. Checked out the fantasy properties along Orwell Park. Through Rathgar to the canal then through Rialto and home. From mile 11 I was getting low battery alerts from the Garmin so this encouraged me to up the pace for the last 6 miles. Increase in pace felt fine.

A solid if unspectacular 50+ mile week with a tempo session and a set of 400s thrown in. Need to build on this and keep momentum and mileage going.

8x400m in 83s

Headed over to the playing fields on a windy Saturday morning. Runners warming-up ahead of Jingle Bells. I opt to run these 400s back and forth along the southern path. The odd numbered intervals are tailwind assisted, while for the even numbered ones instead I need to lean-in.

Like last time out I decide not to check splits until the end. Goal is to improve on last week's 85s. Having other runners to shoot past helps. The first 200ms of each interval are manageable, the next 100 I start to work a bit and the final 100 are hard work. The intervals into the wind I'm not enjoying. On the final 400 I am very thankful that I don't have a 5K to race in the next few minutes.

I achieve my goal, splits were as follows: 82, 83, 83, 84, 83, 85, 82, 84. Averaging in the 83s. Next time out I'll try to improve on this. After that it'll be time to join Donore for a session.

Watch at the JB finishing line to see the winners sprint through. Quite a few runners going 14:XX, impressive to see. Chat with OP, AmK, Ivory Tower and healy1835 afterwards. All logging good times despite tricky conditions. AmK was thrilled to have beaten me!

Tip home afterwards along the tow-path. Resolving to run a Parkun over the coming weeks.

Into my 5th week of Raheny training already and I don't feel I've really pushed myself yet. Toughest moments so far have been the Wind Tunnel sections of my 4M tempo around the North Road. I need to introduce some sharper speed sessions and suspect that this is where Donore will come in.

Easy 5 Miles
Tired legs Monday as I run an easy 5 miles through the park. Sun's out and it's not toooo windy. Full of the joys as a full week off work stretches out in front of me.

Total 5.29M @ 8:35

Easy 8 Miles
At the time it seemed very comfortable but clearly Sunday's 16 miler took more out of the legs than I'd realised. Felt heavy for most of this one. The right knee protested again for a few hundred metres. Up Knockmaroon and into the Park at Whites Gate. Some very very strong winds about today. Got absolutely soaked in the last half mile. Rain was painful if you looked it face-on.

Total 8.05M @ 8:17

It's the season and I'm out Thursday and Saturday night this week. May need to run my long (longest) run on Friday instead of Sunday. Need to see how this would affect a Saturday speed session.

Easy 5 Miles (5.36M @ 9:02)

Started the week with a chilly 5 miler two Tuesday nights ago. Legs were heavy and I felt sluggish. First mile at 9:43 was maybe the slowest of the year.

Progression 12 Miles (12.43M @ 7:22)

Back in Athlone, back on the old routes. Didn't fancy the track after work, but wanted to log some mileage and do some sort of work. I put together a progression run on the Garmin, decided on 12 miles divided into 4 blocks of 3 miles; targeting 3 miles at 3:29 marathon pace, 3 miles at 3:19, 3 miles at 3:09 and 3 miles at 2:59 pace.

Each block follows a pattern where I start a little too slowly, need to work a little to find target pace and then spend the final half of the block trying to slow down. My loop brings me up past the AIT track past Ericcson, turn for town at Cornamaddy National School, climb up and then down the N55 and into town, past the Sheraton and then follow the Old Dublin Road back out to AIT. Least favourite part of this loop is the initial drag along the Old Dublin Road, favourite part is the drop down toward town on the N55. Complete 2 laps of this. And then while running the final block at sub 3:00 pace I run a smaller loop from AIT to Cartrontroy, down Killyon Hill and back onto the Dublin Road.

The final 3 miles at sub 3:00 pace were very manageable. Pleased with this and happy to be back on Athlone roads.

3.00M @ 7:45 (3:23 MP)
3.00M @ 7:32 (3:17 MP)
3.00M @ 7:13 (3:09 MP)
3:00M @ 6:44 (2:56 MP)

Easy 5 Miles (5.06M @ 8:42)

Arrived back in Dublin from Athlone Friday night and threw on runners straight away, headed out for another 5 easy miles around my doorstep 5 mile loop. Good mood this evening knowing that I would be working only 1.5 of the next 10 days. Bounce in my step. Ran the loop anti-clockwise for a change, unintentionally ran each mile a little faster than the previous.

8x400m in 82s

Headed over to the Playing Fields on the shortest day of the year. If the wind isn't too strong I'm happy to stick to the southern path for these, the one from the Fort to Acres. Running 400s in alternating directions. I start closer to Acres, but move to the Fort end as deer start to encroach (people feeding them, despite the signs). These felt tough. I remember after intervals 3 and 4 thinking it's just one of those days, my splits will be poor and I had little appetite for 8 of these. I stick with it and try to stay honest, running to effort. I am convinced that I am running slower than recent attempts. So when I get home and check my splits I'm very happy to see that it's the fastest set of these that I've run since I started them a few weeks back.

1:22.39
1:22.92
1:20.90
1:22.68
1:23.90
1:21.69
1:23.92
1:22.45

Average 400 in 1:22.61 (3:26 min/km, 5:32 min/mile)

I think this compares favourably with my 10x400 sessions around a year ago on the track in AIT. I think the track is more forgiving than the Playing Fields, and I know that my 200m recovery on the track would drift some seconds over the strict 60 seconds I allow myself in the park.

MLR 13+ Miles

Beautiful morning last Sunday. I'd been out late on Saturday night, pool and beer, didn't get home until after 2:00am. Head wasn't too bad on Sunday morning, and after a few miles running in fresh air under blue skies I was feeling good, legs, head and spirits.

Opted to follow the water on this one. Ran to Inchicore and joined the canal at Blackhorse. Followed it to town; Dolphins' Barn, Portobello, Baggot Street, to Grand Canal Dock. Head toward Irishtown before swinging left over the East Link and then heading back along the Liffey to town, out to Heuston and on to Chapelizod. Then follow the tow path back to Islandbridge and home. I like this route, a lot of variety along the way and on a sunny morning I feel a bit like a running tourist checking out the city and it looks well.

Total 13.44 @ 8:04

That was week 6. I still don't feel like I'm on a proper training block, I think this is mostly because week by week I'm making it up as I go. Hope to apply a bit more structure after Raheny and have a plan laid out in advance. Will need to see how to marry any plan with Donore sessions as well.

2 x Short Hill Climb

Wore three layers on top and two pairs of gloves (with a mitten pouch) for this morning's run. Up in Roncobello for a first ever winter run. Stepped outside and thought, it's not thaaat cold, I shouldn't have believed the hype.

I warm-up with a run down to Baresi, then turn to start my first of two Baresi - Capovalle ascents. Suddenly it feels cold, there is a light but bitterly cold wind coming down the mountains. Legs feel good and unlike in the summer my lungs don't seem to be struggling to adjust to the altitude, but the cold instead is stinging. My ears start to burn. My right-hand has always been hyper sensitive to the cold and by the time I reach Capovalle it is hurting. The ascent time is better than I expected, I log a 21:10.

I descend back down to Baresi and this gives my hand some respite. Turn at the church in Baresi and begin my second ascent of the morning. Within the first 200m the chill wind is cutting into my hand again. Legs continue to perform well, as do the lungs. Focus moves more and more to my right hand. I try clinching and unclinching fist to keep it moving, I try putting it behind my back. By the time I get to Capovalle again (logging a very acceptable 20:36, my third fastest ascent ever) I have lost nearly all sensation in it.

When I head into shower afterwards it takes over 10 minutes before I can start to move it normally. without any stinging soreness. I suspect it is a circulation issue of some sort with the right hand, by left hand is chilled but not in any way uncomfortable. I need to try find a really good pair of gloves.

Apart form the frozen hand I'm happy with the morning's run. Went for a hike up over the snowline in the late morning and afternoon so a good active day.

July Review

My first proper training month since tearing my hamstring. DCM19 training started on 1 July on the Polo Grounds. The month saw a re-introduction of intervals (600s and 800s) on and off the track, of tempo runs, of long runs. The tempo runs start as 4×1M, and had built up to 3M + 1M by the end of the month. The long runs reach 18M. The long runs are easy to return to, the tempos are tough and the intervals are very tough. Definitely my fastest paces are the paces that have suffered the most following April and May.

I also post 191 miles for the month, highest month of the year so far.

Memorable runs? Probably my two runs along the Waterford Greenway and also my sunburn run from Howth home to Kilmainham.

Pleased with this month and so happy to be back.

Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 155.81 | 5.02 | 35.18 | 5.02 | 35.18 | 1835
February | 151.36 | 5.41 | 37.84 | 5.21 | 36.44 | 1900
March | 136.86 | 4.41 | 30.90 | 4.93 | 34.54 | 1801
April | 83.09 | 2.77 | 19.39 | 4.39 | 30.75 | 1603
May | 23.78 | 0.77 | 5.37 | 3.65 | 25.54 | 1332
June | 162.82 | 5.43 | 37.99 | 3.94 | 27.60 | 1439
July | 191.91 | 6.19 | 43.33 | 4.27 | 29.90 | 1559
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

6x400 in 81s

Sunny crisp start to the New Year. Headed across to Parco di Trenno and ran one warm-up lap. Then on my second lap I run 6x400s. With Saturday's Parkrun approaching I opted for 6x400 rather than 8x400. Again I run these on effort without checking my splits as I run. They feel tougher than I'd have liked. Checking afterwards I see I ran the first two 400s faster than usual so I think that influenced how the remainder felt.

The final 400 brings me close to the end of a second lap of the Park. I run an extended cool-down and pass by San Siro on the way home. It would be a real pity if they do decide to knock-it.

Happy enough after run to see average 400 in 81s.

1:18.00
1:20.09
1:23.39
1:22.75
1:24.97
1:21.81

Average 400 in 1:21.81 (3:25 min/km 5:29 min/mile)

MLR 12 Miles

Another bright and chilly morning in Milan. Warm in the sun cold in the shade. Didn't check pace during this one just tipped around enjoying not targeting anything.

Ran three of the local parks. First up Monte Stella the only hill in the area. Run to the summit. Pause for 2 or 3 minutes to take in the 360 views. Some right knee feedback on descent. Run next to Parco delle Cave. Run a single lap in here. The morning is warming up. Good number of runners out. I finally head back to Parco di Trenno. Bring up 11 miles and start to head for home. Pace has increased more than I thought, with miles 11 and 12 logging as 7:24 and 7:20. Felt slower.

Total 12.33M @ 7:56

AuldManKing wrote: »

I reckon you'll have your december review done in time for the Olympics

Parkrun Milano Nord

I wasn't looking forward to this. It had been so long since I last ran anything short and snappy. I didn't feel prepared for this, and I felt heavy after days of Christmas and New Year's food and drinks. I was braced for discomfort, pain and disappointment. I dragged myself out of a warm bed at 6:40 in the morning. A cup of tea and a couple of biscuits provide some small comfort. Into tracksuit bottoms and pack small rucksack then head out into a dark and cold Milan morning.

Bus and Metro to cross the city. I get good connections and arrive at Parco Nord in just 45mins. Feeling a bit more awake now but still not relishing the task ahead. I have around 40mins to kill. It is bitterly cold. I feel the chill in my feet and hands. Realise that the usual warm and cosy running shop that we use to change in is not open this morning. I get changed on a cold parkbench near the start line. Early morning sunshine is hitting the top of a nearby grassy knoll so I head up there for my warm-up. Traditional pose for a group photo. I spot two or three lean and serious looking runners and feel I may have to battle for a podium this morning. I line up near the front of the field (104 strong). And without any countdown we're off.

Lap 1 of 2

A bit of jostling over the opening 400m. I can see up ahead that one of the guys I suspected would be competitive has already gone 20ms clear in front. I'm in 6th position at this point. I up the pace a fraction and ease into 3rd. The lungs are a bit shocked as they struggle initially with the cold air (do lungs need to warm-up?) and I worry that it is going to be a long 5K. Legs feel ok, not great just ok.

Most of the course is run on a gritted dirt track. I really like this surface as it allows you focus on your footfall and on the footfall of others. I hear footsteps approaching from behind and I'm overtaken by two runners. I don't try fend them off and opt to stick with my own plan, holding 3:45 pace targeting an 18:XX finish. My first K logged at 3:42 and I feel happy enough to tuck in behind these two guys and let them set the pace for a while.

K2 is a 3:43. The three of us reel-in and overtake the second place runner shortly before we complete lap 1 of the two lap course. At the same time I move ahead of the other two and back into 2nd place.

Lap 2 of 2

First place looks very smooth and relaxed but it also looks like the gap between us is lessening. He's maybe 20ms ahead.

A few 100 metres later I hear more footsteps approaching from behind. I assume it's one of the earlier couple but instead it's another runner. Lots of activity in this race. Almost immediately after I'm overtaken we pass over the only hill on the course, a short rise up and down over a bridge. Here I easily retake second place and the footsteps of third place quickly grow distant. K3 was 3:45. I'm only checking the Garmin as each split sounds. We're cheered on from the sidelines during K4. The gap has widened again to around 30ms. Mentally I convince myself that 1st place is running within himself and will switch up a gear if I should catch him. I concern myself more with securing silver than going for gold. I definitely need to address this attitude. K4 is another 3:43.

As long as I hold strong I reckon I'm good for an 18:XX. We dash past a series of back markers. I think I hear footsteps behind, they might be backmarkers but I don't glance back to check. It must be 40m to first place now and he is absolutely going to win. I'm hurting a fair bit and anxious for this to be over. Into the last 400ms. I hold steady and start to look forward to the finishing line.

I come home in 2nd place in 18:41. First place logged an 18:29 and third place was only 6 seconds behind me with an 18:47. Chatted with the winner afterwards. English guy, he said he could hear me and feared I was catching. Turns out we both have the same 5K PB of 18:06.

Overall I'm happy with the morning's work, because:

• I went a good chunk into the 18:XXs.
• I worked for and secured a podium spot.
• It wasn't as hard as I feared which means I'm fitter than I thought and know I can definitely go faster.
• This was my first 5K in over a year and was run off no specific 5K training.
• I've removed a lot of the 5K fear that had built up over the last months, I'm looking forward to having another run here at Easter and already feel confident of improvement (injury, illness permitting).

Enjoyed this. Run a short cool-down in Parco Nord and then a second cool-down once I exit the metro.

K1 3:42.11
K2 3:43.52
K3 3:45.03
K4 3:43.23
K5 3:43.09

Total 18:40.6
P2 of 104 finishers.

Very Easy 4 Miles

Promised at home that I'd run short last Sunday, so just did 4 miles, enough to break 40 for the week. First run back in Dublin after the festive break in Italy. First run in the wind for a while, first run with a hint of rain for a while, first run without cold hands for a while. Mile one is an early contender for slowest mile of 2020, logging at 10:05.

M01 10:05
M02 09:32
M03 08:23
M04 08:34

Total 4.04M @ 9:07

Sea air at the Killiney Obelisk later in the day.

10 Miles with interrupted Tempo

Headed out before before 09:00 this morning planning on being home 45mins before the Sky Engineer window opened. Brought the phone anyway because I suspected they might call.

I suspected correctly, unfortunately they phoned while I was battling with a head wind down Furze Road on the 3rd mile of a planned 4 mile tempo. By the time I got the phone out of my arm strap they had hung up. Rhythm upset I resumed at tempo pace. Call two came during mile 4. Stop again, too late to respond again (dial-back was disabled), this time I mess up the buttons on the Garmin. I resume at tempo pace but I see I'm into the cool-down lap now. I guess I ran about another 600ms or so at tempo, but then called it a day probably shy of 4 miles, with the Garmin scrambled my heart wasn't in it anymore.

At least I managed over 5K straight of tempo pace before the interruptions. Tempo pace wasn't easy because of the conditions. Battered by a headwind going down Furze, blown up OS Road, then pushed off a straight line going down Chesterfield.

Bring up 10 miles for the morning.

2.33M @ 8:45
3.26M @ 6:20
4.42M @ 7:58 (with a little bit of tempo buried inside)

Total 10.01M @ 7:37

(engineer called again during cool-down, nice guy, arrived early, another visit required though).

Easy Hour

Started the week's running on Tuesday evening with an easy hour of neighbourhood running. Damp and chilly conditions. Wear my hood up, something I very rarely do, to make the transition from warm indoors to bracing outdoors, that bit easier. Anytime I wear a hood while running I cannot help thinking I'm in a boxing film, the urban dark evening training scene.

Two laps of Kilmainham-Inchicore-SCR-James-Heuston. Second lap is run a little faster than the first. Effort levels are low and I sneak in just over 7 miles in the hour.

Total 7.01M @ 8:34