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The (Not So) Flying Scotsman

scotindublin

A little bit about me

I have just come through the DCM 2016 Mentored Novices Thread; kudos to nop98 and all his back room team on there for getting us over the line,and thought this would be a good time to start a log on here.

Really only been running since 2014 (fairly sporadic training with plenty of breaks), much the same in 2015 with two good chunks of training for the Wicklow Gaol 1/2 marathon in March and Clontarf 1/2 Marathon in November looking back now I made some real rookie errors with the training hopefully a little wiser now!

Early this year I decided that I would tackle the marathon, this has always been on my bucket list and thought I would get it done before the big 40! Really enjoyed the structure of the boards plan and the advice and encouragement received on there.

Current PBS

5k: 20:57 MSB St Patricks Run (2016)
10k: 47:xx Aware Christmas Run (Dec 2014.....no official 10k times since then!)
5 mile 35:53 Irish Runner 5 mile (2016)
10 mile 1:16:13 FD 10 mile
1/2 Marathon 1:40:09 Race Series 1/2 Marathon (2016)
Marathon 3:46:44 DCM 2016

Future Plans

Really enjoyed the structure of the running this year and want to continue this in 2017, considering joining a club.....Donore, Lucan and Liffey Valley are all close to me so would most likely be one of these, any advice greatly appreciated.

Short term Jingle Bells 5k, Tom Brennan in Jan and the Raheny 5 mile are on the agenda. Would like to get my 5k time under 20 minutes and get a proper timed 10k in.

Longer term plans will be worked out at the start of 2017. Apologies for the long ramble!

Thanks

Craig

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scotindublin

So after the sum total of 1 easy run and a session last week after my Krakow trip; I thought I had what was just a bit of a cough; fast forward to the weekend where I was pretty much incapable of getting off the couch I bit the bullet and went to the Docs and I have somehow got a lung infection.

Antibiotics and anti-inflamatories have me on the mend but I am just absolutely wiped out. Going to be a very quiet end to the 2019 running; probably not the worst thing for a couple of weeks off after the last 6 months or so.

scotindublin

Not a huge amount to report since my last update on the 19th. Although I have started to get back out there again for three easy runs over the last few days.

The 5 and a bit miles on Saturday were a bit like an out of body experience where I felt like the tin man for most of it ( probably to be expected after the guts of three weeks off and pretty much no exercise) the most notable part of the the run was spotting AMK heading up the horse gallops in the Phoenix Park when I was talking to one of the lads from the club.

Sunday I made it down to join the lads for their long run; in my head I knew I wasn't going to attempt the 10 miles and got just over 6 miles done. Was also the 2nd day of spotting a boards legend in the Park with Skyblue out for his Sunday run. The day got worse when the Bhoys had their usual performance against the other mob later in the day and were a distant second.....9 in a row is going to be a big ask. At least the Pool had a "VARy" good win against Wolves.

Out again today with a mostly trail run in the park with one of the lads. Breathing still all over the place but the legs seem to be remembering how to run. 6.75 miles done.

Depending on how drinks with the neighbours go this evening that could be me for the year; must sit down during the week and reflect on what has mostly been a positive year on the running front. Going to finish just short of 2000 miles for the year.....12 miles required to reach the target but that won't be happening tomorrow.

Will probably also not run the Dublin Masters at the weekend as I can't see the benefit of putting the body under any unnecessary strain. Easy running for the rest of the week then get some focus for Trim in Feb. Will also start planning the first few months of the year.....2020 will be more focussed on shorter stuff 5k/5mile/10k with a couple of half marathons thrown in the mix. As much as I got out the marathon this year that itch has been scratched for a while.

C

Wubble Wubble

Pity you won't get to run the Masters. I don't have an entry for Trim 10, but might snag one nearer the time, as in previous years some have tended to become available. Mixed feelings about the fitba here too. Relief that the Reds won, but utter frustration throughout (and since!) the earlier match. Sky, the SMSM, and the Celtic board haven't stopped rubbing their hands with glee ever since.

scotindublin

Got what we deserved on Sunday; a very poor performance.

Wubble Wubble wrote: »

Pity you won't get to run the Masters. I don't have an entry for Trim 10, but might snag one nearer the time, as in previous years some have tended to become available. Mixed feelings about the fitba here too. Relief that the Reds won, but utter frustration throughout (and since!) the earlier match. Sky, the SMSM, and the Celtic board haven't stopped rubbing their hands with glee ever since.

scotindublin

As the year draws to a close it is time to put some perspective into 2019.

Highlights

A decent jump up in distance to 1994 miles; that 6 miles is going to annoy me for a while but 2000 miles just wasn't meant to be considering the last few weeks.

Breaking 18 minutes for 5k when I ran 17.50 in Enfield in May; probably my best run of this year and one of those evenings where everything seemed to go well. Braught the PB down from 18.26. The last of the big gains over 5k down to marginal gains now.

Running the National Road Relays in April. Ran the 1st mile for the O35 C Team. A really great event to be involved in and one I hope to run in 2020. Also probably the most wrecked I was after any race this year; pretty much balls out for a mile is well outside my comfort zone.

Although still a weak PB over 10k getting this down to 38.12 in Dunshaughlin. Came off the back of a weeks holiday and to be fair I was never on track to break 38. This is a PB that needs some attention in 2020.

A resetting of the 1/2 marathon PB firstly to 87.54 in Bohermeen then down to 86.11 in Tullamore. My first 1/2 marathons since 2016.

Getting through DCM and running a respectable 3.08.33.

A positive only because it was a PB;running 30.05 for the Terenure 5 mile. Was a slave to the watch a bit here and thought I was going to break 30; probably the most pissed off I have been after a race this year. My only other 5 mile was in Bettytown which was a bit of a nightmare to be honest. I wilted badly in the heat! Terenure probably spurred on the 5k PB in Enfield.

A great trip to Galway with the Donore Crew for the Streets of Galway 8k.

Negatives/ Things to work on

During DCM training I really became a slave to running 6 times a week even when the body was telling me I was tired. It actually got to the point where I wasn't enjoying the training. In 2020 I need to listen to my body more remembering it is ok to diall training back when needs be.

Diet needs to be looked at; still a bit too fond of the crisps/biscuits etc.

Really need to structure some S&C that can be done during lunchtime in work (make use of the small work gym we have).

Goals for 2020

There will be more of a focus on the shorter stuff next year with no marathons planned; think marathons will be on a 2 year cycle at least.

Without completely pinning down times achieve the following.

Make a dent in the 5k PB.

Get the 10k PB under 38 minutes this is quite weak when compared to my 5k.

Break 30 minutes for 5 miles.

Run a timed mile.

Run at least one graded meet on the track.

Break 2000 miles for the year.

I am sure there will be more goals as the year goes on.

All the best for 2020.

C

scotindublin

30 miles for the week and a shocking attempt at any sort of pace yesterday. Officially sick of being sick!

Pretty much all easy running this week on various loops in the Phoenix Park some on trails which was good. A nice run on Wednesday to kick off 2020 followed by coffee in the visitors centre.

Went to the session yesterday which was 12 x 400s off a 200 and 375 recovery. Wasn't even running 4 mins per km for the 400s and even this was a struggle; wrecked after 4 and stopped after 6.

Just over 6 miles this morning which was an effort. Hoping that getting back into routine tomorrow with the return to work and eating better will get rid of this dose.

Afternoon spent in Raheny at the Dublin Masters XC a good team medal in the O50s but a depleted O35 team meant no medal there.

Thinking at this stage Trim in 4 weeks might be a push!

skyblue46

Would you not be better to take a few days off if the dose is weakening you that much Craig?

scotindublin

That's my plan for this week.....a few easy runs and that's about it.

skyblue46 wrote: »

Would you not be better to take a few days off if the dose is weakening you that much Craig?

scotindublin

30 Miles for the week over 4 days. 2 lunchtimes in the gym at work for short core sessions/some foam rolling and stretching ( I need to put some thought into a proper routine).

Tuesday

Headed down to the session at the club; big crowd down with some potential new members down to suss out sessions and also some returnees. Session as prescribed by the coach was 10 x 600s with a 300m recovery. Had decided before heading down that I would do some of the session then do my own thing.

In the end I got 4 x 600s and 4 x 300s done taking a 300m recovery for each rep.

600s were 2.25/2.22/2.25/2.26
300s were 71/72/76 (ran this with one of the girls doing her 600) and 66

Was struggling towards the end but good to get something decent done. 2 mile warm up and cool down also.

Thursday: An easy 6 @ 8.27 per mile with one of the lads from the club. A random loop of the park and good to have some company.

Saturday: Fartlek session on the "big loop" we use on the Magazine area over the winter. Lap was 300 on/200 off/ 500 on/ 200 off/ 400 on/260 off.

Guide from the coach was either to get 4/5/6 done dependant on how we were feeling. Managed to get the 5 done. Tough session with the wind on the acres which made it tough to stay vertical on the most exposed spots.

Sunday: 9 miles @ 7.58 per mile. A good crew this morning; the pace got a bit tasty heading down the North Road; I bailed at the Islandbridge Gates (the Kyber was too much this morning) and headed back to the club along the Connygham Road.

The park was busy enough this morning and spotted 2 notable boardsies in Skyblue and Lazare.....and seems I just missed Laineyfrecks and Damo.

Not fully back but much better this week; much the same again next week. Looking like Trim will be treated as a tempo run and won't be raced unfortunately.

C

Laineyfrecks

Cheers for the mention:) Wasn't sure if I just blended in to look like one of the lads

scotindublin

Just Sean and Conor when I saw them. Looks like they were getting a couple of miles in before meeting you.

Laineyfrecks wrote: »

Cheers for the mention:) Wasn't sure if I just blended in to look like one of the lads

skyblue46

Laineyfrecks wrote: »

Cheers for the mention:) Wasn't sure if I just blended in to look like one of the lads

You weren't with us when we met C! Paranoia much?

scotindublin

Late again?

skyblue46 wrote: »

You weren't with us when we met C! Paranoia much?

Laineyfrecks

Apologies C, I thought we had passed you, my mistake:pac:

No paranoia here S, it's just tough being in the background when in the company of such a legend

And no C, I was not late again! In fact S was late two days in a row :eek:

scotindublin

Weekly Update
5 days of just over 40 miles in total.

Thinking 5 days is going to be the norm for the foreseeable future. Going to go with Monday and Fridays off running. I think this breaks up the week well with the following break down over the week
rest day (bit of gym work) /session/easy/easy/rest day/session/long steady run.

Also with no marathons planned thinking there is probably no need to get the Sunday long steady run up to more than 13 miles.

Monday 25 minutes in the gym core work and some resistance band work.

Tuesday: Session on the Chapelizod Road outside the club. Session was 8 x 800s off a 400m recovery straight out and back; heading back towards the club we were it o a bit of a headwind so these were tougher. Splits for the 800s were
3.03/3.10/3.03/3.12/3.02/3.12/3.03 and 3.11

Good to get a full session done and no drop off in spilts which is always good. A couple of miles warm up and cool down for the mileage up to just under 10 miles.

Wednesday: 6.4 miles @ 8.28 per mile. Headed up from the club for a lap of the park taking in the Acres/Chesterfield/North Road/past the Wellington Monument and out the park at Islandbridge. One of those runs where you just go out and get it done; very quiet running up the Acres on your own in the dark evenings.

Also go 20 minutes of Core Work/Foam rolling done at lunchtime.

Thursday: 6.1 miles at 8.20 another loop of the park with one of the lads from the club tired on this one but a good tired if that makes sense.

Saturday: Fartlek session in the park. Working the Hills and also taking in the long drag from the Kyber Car Park up to the Acres.

The most notable note of the session was getting Outforarun down to give the session a go. D has been running with the Donore lads on a Sunday for longer than I have been a member so it has been a long process to get him down; great to see and will be a brilliant addition to the club should be chose to join us.

Sunday: 10 miles @ 7.48 on our normal loop this morning; a big group out again. Lovely morning for a run with the exception of the ice rink that was the Kyber. Could probably have pushed out another couple of miles but cut it at 10.

Good numbers out in the park with a couple of notable boardsies spotted again with S ( dressed like an arctic explorer) and minus his star pupil heading down the Avenue along with WW after a great run yesterday in the BHAA out clocking up the miles. Hopefully one will be happier than the other at about 1830 this evening.....there is a fat lady clearing her throat down Anfield way; come on the Pool.

All in all a good positive week and definitely getting back into the swing of things.

C

skyblue46

Eh....well it was very cold and I'm very sensitive.

The star pupil is still a little bit inexperienced at working her running around her drinking. I however have plenty of knowledge to impart on the subject :P

As for the match today....I don't want to see it. It could get mighty embarrassing for us

Laineyfrecks

The star pupil will be heading for a run shortly in her new Liverpool running/training top & be back just in time to see them beat Utd

scotindublin

Weekly Update: Just shy of 42 miles over 5 days.

Monday: Continues to be a non running day. Some resistance band stuff in the gym at lunch time and some some rolling on the calf; have a stubborn lump in the muscle that is not sore when I run but can feel it with the roller.

Tuesday session day: 16 x 400s off a 200m recovery. We were on the track for this one and there was some talk beforehand of a 25 x 400m session when we get back on the polos;as the coach said if you pace them right it is not an issue. Splits of

92;90;85;86;86;86;87;88;87;85;85;87;87;85;84;82

Nice even splits for the session; 4 of us running at the same pace so we took turns leading out the reps. A couple of miles to warm up and cool down braught it up to the guts of 11 miles.

Wednesday: Just over 6 miles at 8.39 per mile. Headed down the Chapelizod Road (had a couple of the O60 Elites for a mile before they headed back for their session) then went on a bit of a ramble up through Stoneybatter and back to the club down past the Wellington Monument/S Bends.

Bit of gym work at lunchtime.

Thursday: Just over 6 miles again @ 8.12 per mile. Loop of the park with one of the lads from the club.

Saturday: Session was the same as the previous Saturday but this time got 6 of the double laps done; Fartlek in the hills fairly took it out the legs.

Sunday: Normal 10 mile loop at 7.53 had planned on doing a bit more but between the session on Saturday and then being out for dinner I cut it at 10.

Will most likely follow the normal plan for the first half of the week but substitute the Saturday session for a few easy miles before Trim. No real goal for it so going to treat it as a race to draw a line in the sand fitness wise. Have a very very weak official 10 mile PB as I haven't run one for years so time to put a marker down as one to beat later in the year.

Also thinking I need to get back to Raheny next year after reading all the great race reports.

C

scotindublin

Weekly Update 40 miles over 5 days.

Monday: Bit of gym work at lunchtime but still something I need to nail down. Need to have a look at a proper program.

Tuesday: Session couple of miles warm up. Then it was 8 x 800s off a 400m recovery on the Chapelizod Road. Was in two minds about this Trim at the weekend. Had a chat with the lads in the recovery and decided to do all 8. Splits were

3.08;3.13;2.59;3.11;2.55;3.10;2.53 and 3.03

The reps coming back towards the club are always a but slower......there is a touch of a drag and always seem to be into the wind.

Wednesday: Stuck the headphones in for the first time in years and headed for a straight out and back 6 miles @ 8.26. Listened to the latest Scullion podcast for the first 3 miles then a bit of Gerry Cinnamon on the way back.

Thursday: Met a few of the lads at the club for a loop in the Phoenix Park. Just over 6 miles @ 8.01.

Saturday: A blustery 5 miles @ 7.59 in the park. Upped the pace a bit for the last mile.

Sunday: Trim 10 mile. My last 10 mile on the road was the Frank Duffy 10 in 2016 during marathon training so it had been a while.

Not going to go into a massive report but got through in 66:46. Had somewhere betwen 68/65 in my head so was in the right ball park.Struggled in the wind for the middle few miles which seemed to drag and was pretty isolated. A good indication at least of where the fitness is. A marker laid down to beat later in the year hopefully.

C

scotindublin

Weekly Update just under 42 miles for the week.

Monday: Bit of gym work and foam rolling after Trim.

Tuesday: Session was 16 x 300 on the track with a 300 recovery. Had it in my head to do 10 comfortable ones to get the legs moving after the 10 miler. Worked out well as a good bunch of the group were doing the National Inter/Master at the weekend.

Splits were 78/78/73/70/68/68/69/70/69/61

Opened up a little on the last one. A couple of miles warm up and cool down.

Wednesday: Easy loop from work in to Malahide and back just over 6 miles at 8.07.

Thursday: Headed to the park with one of the lads from the club who would be running Nat Masters. A few easy laps around the pitches for 6 miles @ 8.16 mostly on the grass which the legs were happy for.

Saturday: Coach had prescribed a distance weekend. Headed out from the club along the Chapelizod Road and in at the Islandbridge Gate up to the bollards at the Kyber where the guts of the session would start. This was to be run at a decent clip.

Lap was up the Kyber; left onto the Coal Road down past the turn into Mary's Hospital; around the triangle (where the Jingle Bells 5k finishes) to the Chapelizod Gate and back to the bottom of the Kyber via the Switch Backs. Three laps were the order of the day which would be 10 miles including the warm up. Great session with plenty of elevation; worst part was down the Coal Road (should have been the easiest section) as it was straight into the wind. A good one to get done and one we will revisit in a few weeks but it will be 4 laps. Pace including a sedate enough warm up was 7.08 for the 10 miles

The afternoon was spent on Avondale at the National Inter and Masters. A great day for DH with our first National Inter team gold since 2013. A quick chat to WW before he got doing in the Masters; I didn't envy anyone on those hills!

Sunday was like a game of poker on WhatsApp.....who was going to blink first! In the end nobody bailed and 8 of us headed out. The first 15 minutes or so were pretty grim but it actually wasn't that bad. I have never seen as much water in the Phoenix Park and the Kyber was like a river. 10 miles done in 7.55

A good solid week after the Trim 10. Could be a solo session this week as cannot make Tuesday.

scotindublin

Another week another 42 miles.

Had to tweak the early part of this week due to a family get together on Tuesday.

Monday: A random 7 miles @ 8.14 from the club. Into the Phoenix Park taking in the S Bends/Wellington Road to Chesterfield. Cut straight past the zoo entrance and out onto the NCR marathon route in reverse to the South Quays and up past Heuston Station to Ballyfermot and into Chapelizod. Not the most scenic but a change from the park.

Tuesday: Session day missed due to a family get together; pushed the session to a solo effort on Wendesay.

Wendesay: FOMO from session day so this was a solo effort of 12 x 400s with a 200m recovery on the track. 2 mile warm up and it was onto the track. Put down cones at the start and end point ( the joys of a 300m track!). It had been a while since my last solo session but it wasn't the longest so in my head broke it down in 3 set of 4. Splits were

88;90;88;88;88;88;88;89;88;87;88;85

A solid effort that wasn't too bad the worst part was actually thinking of the 2 mile cool down over the last couple of reps!

Thursday: Normal 6 mile loop from the club @ circa 8 min per mile.

Saturday: Session on the 1.85k lap of the Mag/Dips/Finger Break/ Sharp right for a short up hill to the Kyber and through the trees to the end of the lap. Reps were 500/200 jog/300/200 jog/400/250 jog. 6 laps in tough enough conditions. Good one to chalk off.

Sunday: Normal 10 mile loop @ 7.40 pretty much under 7.30 per mile from 4 to 10 so a solid run and enough after the session yesterday.

Might bump it up to 6 days this week by adding Monday back in.

C

scotindublin

Another 42 mile week.

Ended up not running on Monday; just couldn't get out between one thing and another.

Tuesday: The club session was officially cancelled due to a fallen tree and electricity lines being down at the entrance to the club. A few of us arranged and unofficial session between ourselves. Which after a 90 journey from Swords to Chapelizod I missed the warm-up and first 2 reps of!

Session ended up being 16 x 400s with a 200 recovery heading away from the club and approximately 350 heading towards the club. Splits were

87/89/84/87/80/84/80/84/81/84/79/84/79/83/79/87

A good solid session and a good bit quicker than on the track by myself the previous week. The reps towards the club are always tougher and are inevitably into the wind.

Wednesay: 6.12 miles @ 8.03 loop around Malahide after work.

Thursday: 6.14 @ 8.02 normal Thursday Park Loop with a few of the lads.

Saturday: A bit of a Donore Classic loop by all accounts. Started off just inside the Chapelizod Gate; lap was 1km up the S Bends/900m recovery to the cross roads at the bottom of the kyber/750m pick up to Chesterfield/500 recovery to the main gates/ approx 1km to Islandbridge Gate/ 500 recovery/800m/400 rec to the start. 2 laps in total.

1st km splits 3.55 for both
750 to Chesterfield: 2.53/2.55
Main Gate to Islandbridge: 3.46/3.50
800s: 3.15 for both

What should have been the easier sections out on the Chapelizod Road were actually really tough into the wind. Good consistency with the splits the only outlier was we probably went a bit fast on the first recovery. A session with good volume and pace.

Sunday: 10 miles on our normal loop @ 7.31 a decent clip this morning after the session yesterday; 4 of the miles were under 7.15. My Sunday runs are a bit lacking in miles just now so probably going into Bohermeen without the mileage in the legs.....hoping the marathon mileage will mean it is not a total suffer fest.

A good solid week; next weekend is our Club Champs XC race; looking like a strong field so there will be no repeat of last year's podium finish.

C

scotindublin

Been slacking a bit on the log so a quick update from the last 2 weeks.

Week starting 24th Feb: 38 mile week; a good solid 16 x 400s on the track and also the Club XC 6 mile race in pretty much quagmire conditions in the Phoenix Park.

Highlighted of the week was the annual trip to the 2.3 Arena for the darts and the Bully Boy 9 darter.

Week starting 2nd March.
40 miles for the week.

Tuesday: Owing to the fact Bohermeen was coming up there was a curtailed session of 10 x 400s on the road. An honest enough effort without flogging ourselves.

Wednesday: 6 mile loop from work into Malahide and back along the Estuary. Probably ran a bit quicker than usual due to the easy session on Tuesday. Watch had a meltdown from work to the Seabury turn off the Malahide Road but the last 5 miles were 7.36 pace.

Thursday: 6.2 miles @ 7.53 normal Thursday Loop of the park.

Saturday: 5 miles @ 8.00 ran the S Bends to the start of the DH session on the Kyber ( 12 x 400m efforts) and continued on for a bit of a leg stretch before Bohermeen.

Sunday Bohermeen 1/2 Marathon 88.43 a solid if unspectacular time.

There has been a bit of s general not really training for anything specific start to 2020 so went into this with no real plan to be honest; never a good way to be on the start line of a race. Lackage of mileage on the longer runs in the back of my mind as well (nothing longer than 10 since DCM).

Knew from about 4 miles in that I was working harder than I should have been. Had serious considerations about stepping off the course as we went past the Club house and really struggled with those thoughts for a couple of miles. Told myself just to treat this as a solid training run from here on in; dialled it back a bit for 9;10;11 then picked it up for the last couple of miles.

Not the most pleasant but a good one to get under the belt. Some great runs from the folks on here which is always good to see.

I really need to sit down this week and come up with a plan for the next few months and start putting a bit more focus on training/races. To be honest there has been a general malaise about my running since the Marathon.

Onwards and upwards now.

C

scotindublin

scotindublin wrote: »

I really need to sit down this week and come up with a plan for the next few months and start putting a bit more focus on training/races. To be honest there has been a general malaise about my running since the Marathon.

Onwards and upwards now.

C

What a difference a week mak

scotindublin

scotindublin wrote: »

I really need to sit down this week and come up with a plan for the next few months and start putting a bit more focus on training/races. To be honest there has been a general malaise about my running since the Marathon.

Onwards and upwards now.

C

What a difference a week makes in relation to the statement above.

A poor enough 31 miles for the week over 4 days.

Tuesday 7 miles @ 8.23 a few of us who ran Bohermeen hit the park for a stretch of the legs.

Wendesay had planned something similar but just didn't get a chance to get out.

Thursday 6 miles @ 8.16 lap of the park with a drenching over the last mile.

Saturday session warm up followed by laps from the Cross Roads at the bottom of the Kyber working the uphill section past the Wellington Monument to Chesterfield; jog to the main park entrance then approx 750 at decent clip to the traffic lights and Island Bridge; jog to start and go again. 4 laps was enough as the legs felt tired.

Sunday normal 10 miles @ 7.34.

The next few weeks will be about keeping things ticking over hard to know when and where we will be toeing the line again.

C

scotindublin

Been a while since the last update but like most I am just ticking along just now.

In a fairly lucky situation that there are a good few parks in the area to run around so have been mostly doing loops of Drumfinn and Glenaulin Parks.

Throwing in a bit of pace at times but very conscious of doing sessions given the times we are in.

Had a brief moment of madness when the AI entries for DCM opened during the week but held firm and didn't throw an entry in.

Otherwise coping well probably a little sheltered from whole "lockdown" as I am still in work most days.

Stay safe everyone and look after yourselves and those around you.

C

scotindublin

Keeping on grafting. 40 miles for the week over 5 days.

Tuesday: After working form home for the day (looks like 3 days in work and 2 at home is going to be the norm for awhile) I got out for a session of 12 x 400s with a 200 recovery. I really should have gotten up early to do this.

Owing to the time I though the main park around would be packed enough so headed down Mill Lane which is basically 2 pitches back to back with a path around them. It tends to be fairly quiet. On the first 4 reps I had to do some running on the pitch as there was folks walking after that I had the place to myself. Splits were in the high 80s and low 90s a decent solid effort. A bit of a killer climb home afterwards from the lowest to highest points in Palmerstown.

Wendesay: 7 miles @ 7.44 headed out from house to the Fonthill Road and cut back onto the N4 along the edge of Hermitage Park. Took a tumble after tripping of a raised pathing slab after looking behind for cars so I could run on the road to give some walkers a bit of space. No damaged done apart from skinned elbow and knee.

Thursday: 6 miles @ 7.53 loop around Liffey Valley.

Saturday: A fairly grim 6 x 1km in the Cherry Orchard Industrial Estate off a 2 minute recovery; reps in high 3.5x/low 4.0x a lumpy enough km and two lads working on motorbikes probably thinking look at this knob running round in circles! Warm up and cool down made it just under 7.4 miles

Sunday: 11.7 miles @ 8.10 a big loop touching the 2km boundary towards Lucan and back through Ballyfermot wanted to try and not run any of the local parks for a change. Had a though after about 6 miles of the Swords running Singer is doing so planned to run every road in the estate. Back to the main entrance @ 8.5 miles so thought happy days should get the 10 in.....evidently the estate covers lot more area than I though and I hit 11.7.......the Mrs now thinks I have officially lost it after that! It is amazing the things we do to mix it up.

C

scotindublin

Weekly Update
38 miles over 5 days

Tuesday: Session 10 x 600s with a 300m recovery. Headed back down to the same industrial estate and loop as Saturdays KM effort. Had decided on doing 10 x 600s this evening. Splits were from 2.26 to 2.20 decent honest efforts with a nice drag on one edge of the loop; not the nicest loop or best surface to run on but it is quiet.

Warm up and cool down got it 8.3 miles for the evening.

Wendesay: 6.3 miles at 8.15. Was working from home Wednesday so got out after work loop of Liffey Valley and through Glenaulin to home. To be honest this was pretty tortuous; the sessions on Saturday and Tuesday had been run on concrete and had a pretty sedatory day working from home; legs felt in absolute tatters. I have really been neglecting the stretching and foam rolling as this was part of my lunchtime routine at work. Need to address that this week.

Thursday: Working from home again so got out after work for 7.25 miles at 7.31; was feeling much better so upped the pace for a few miles.

Saturday: A run that nearly didn't happen but talked myself into going out; a definite morning of pretty much zero motivation. Was still deliberating as I was getting ready to leave on what to do so decided on 4 x 1 mile efforts. Splits were 6.15/6.19/6.27 and 6.18.

Four different miles in the surrounds of Liffey Valley. Mile 3 an outlier there with waiting for a car at a junction and a loss of momentum on a 180 turn. Took 2 minute recoveries effort felt high enough for the splits but hard to gauge on your own.

Afternoon spent painting.....req 1 if we ever move house no ensuites with a skylight!

Sunday: A mundane loop of 8 miles at 8.08 per mile around Liffey Valley/Ballyfermot and home.

To be honest everything felt a bit of a grind this week and motivation is quite low and the loops are becoming pretty mundane...might just do an easy week this week see how it pans out.

C

scotindublin

Weekly Update: A drop in intensity this week but kept the mileage in the low 40s.

Monday: had planned on getting out for an easy 4 miles but ended up being stuck in work until 1930.

Tuesday: Just over 8 miles at 8.34 loop of Liffey Valley and back home through Glenaulin Park. Stopped to have a socially distanced chat with on of the DH lads just as I was getting started and forgot to stop the watch.

Wendesay: 8.2 @ 7.57 another loop of Liffey Valley but back home along the Old Lucan Road bit of a loop around Glenaulin Park through Ballyfermot and home.

This was the first time I had really got pain in the Swiss running pretty much the same loop again; I tend to minimise the local parks as they get busy in the evening. Calves also like lead from all the running on the road.

Thursday: 7.3 miles at 7.53 out and back loop round Liffey Valley then a good bit of the grass in Glenaulin Park. More enjoyable than Wednesay.

Saturday: 7.2miles @ 7.34 got out later than normal due to a mix of a BBQ/few beers on Friday and stuff to do around the house. Cracker of an evening and was roasted when I finished. The only run with any bit of pace this week.

Also spent a good bit of time checking out the times in the Boards 5k TT. Very impressive and great to see; will try and get involved in the next instalment.

Sunday: A tame enough 10miles at 8.09.

Will try and throw a bit of a session in next week; need to resurrect the foam roller to get some work done on the calves.

Great to see the efforts that everyone on here is putting in.

C

scotindublin

A touch under 38 miles for the week. A week which started well but fell away a little at the end.

Monday: A nice easy 5 miles @ 8 per mile regular loop of Liffey Valley then home.

Tuesday: Threw in a session of 12 x 400s off a 200 recovery; most of them were ran on the road being the car dealerships at Liffey Valley; a few strange looks from the folks going into the BK Drive through! There was no keeping an eye on the watch for these just ran them by effort. Spits were all 87 or lower with the majority under 85 decent solo effort.

2.5 mile cool down to finish.

Wendesay: Just over 6 miles at 8.22 legs pretty beat after the session.

Thursday: Closed out April with just under 8 miles at 7.36. A decent month all things considered.

Had planned to get some miles on Saturday but the day just ran away from me. My only running interaction was some quality pun slagging on Laineyfecks Strava feed. BBQ and a few Brew Dogs put pay to an evening run in the end.

Sunday: Went out with no real plan and decided after the first mile to run a progression run to the end of mile 5 then a steady 5 to finish. Worked down from 7.55 to 6.56 from mile 1 to the end of 5. Miles 6 to 10 averaged in the 7.3x range. A lovely morning for a run.

Going by the announcement made on Friday I will be back to the Phoenix Park next week; taking the "as the crow flies" 5k gets me as far as the Polo Grounds. It will be nice to break the monotony; will re-assess if the park is rammed.

Also may have to look at a DIY haircut this week; the mop of hair is a disgrace just now!

C