Just Do It

Wednesday Nov 18th - 5.37 miles @8.24

Thursday Nov 19th - 4.52 miles@6.44(Mona Fartlek) + 3.10 Miles@8.23 + 13 miles on bike

Friday Nov 20th - 6.21 miles@8.09

Saturday Nov 21st - 6.23 Miles@7.26 Progress run

Sunday Nov 22nd - 11.4 miles@7.43


46 Miles for week running plus about 25 miles cycling


Monday Nov 23rd 3.10 Miles Recovery @8.33 + 13 Miles cycling


Tuesday Nov 24th 6.21 Miles @6.36(4,3,2,1 Min x2) + 10 Miles Cycling

Wednesday Nov 25th 5.5 Miles @7.55 + 3.11 Miles @8.33

Thursday Nov 26th 9 Miles @7.10 (8x400 @ 1 Mile Pace)

Friday Nov 27th 5.41 Miles @8.19 on grass

Saturday Nov 28th 1 Mile Tester Time Trial
I wanted to see where I was so decided about 11pm the previous night that i would run a mile flat out the next morning. I had bout 4 cans in me at this stage so wasn't the best prep. I basically wanted to put a number on the board so I had a target to beat. This meant I was going to go off at a controlled pace so there was no chance of blowing up. I was happy how it went and came in with 5.05 for my 2nd best time at the distance. I finished strong so I know there is more there, once I can master the pacing. Sub 5 seems possible but far away at the same time. The workout during week were all suppose to be 75 second 400 metres but were about 76, so I figured I would be more like 5.10 shape.


Sunday Nov 29th 11.16 Miles @6.51
Lovely run here taken from KSU playbook. 2 Miles at approx half marathon pace followed by a moderate mile X3. I did the 2nd two reps of this on the Marlay parkrun Route .There would have been two 20 min 5k's back to back. I felt good after and feeling back sharper in general. Warmup and cooldown miles also.


47 Miles for week and some cycling


Monday - 4.51 Miles @8.19 + 10 miles on the bike

Tuesday - 6.21 Miles @7.18 8x400 @5k pace on grass + 8 mile bike ride

Decided to park the 1 mile attempt this week so a bit of a softer session on grass due to PF acting up a bit.


Wednesday 6.24 Miles @7.5
Easy enough running just checking out the 1 mile Marlay loop.


Thursday 5 Miles @8.13 on grass + 7 Miles on bike
I listened to the latest episode 9 of Where is Gerorge Gibney on this jog. Smashing production that keeps on giving. That Horgan family has some talent. The programme has created the platform for other victims to come forward and there is now a new Garda Investigation. Lets hope all the victims get their long overdue justice.

ThebitterLemon wrote: »

Great time, definitely a sub 5 in you, but seriously man, cycling, the tri fairy forum is that way >>>>>>>>>>>>>>>:)

TbL

Haha. I cycled before I ever ran, although nearly all commuting cycling, which I havnt been doing since March. Due to plantar fasciitis, I'm slightly reducing the volume of tarmac running . I'm replacing those miles with a few workouts a week on the bike and easy runs on grass. In terms of a Tri, I'd be like Eddie the Eel in the pool.

ThebitterLemon wrote: »

Sure, that day we were running down by the Royal Canal didn’t you say you could handle my arse think I did my 400m PB

TbL

Jaysus, I feel like a 3rd wheel here

Dubh Geannain wrote: »

Looks like you jogged 400m recovery between your 400s. Is that a standard mile fitness test workout? The one I always use is 10x400 with a 1 minute standing recovery.

I doubt it. It was just a workout I had used previously for 5k and had planned to walk recoveries. I ended up not only jogging them but running them far too fast. Might try yours next time, thanks. In fact, I should just study your log

Friday 3.75 miles@8.02
Straight from the morning school run, a cold local half hour run. Capped it at 30 mins as had a minor tweak in lower back again on the Thursday. That coincided with me been a bit hit-and-miss on the core work in the last fortnight

Saturday 3.55 miles@8.35
30 min prep jog to see how tight I was. Verdict- okayish

Sunday 10 mile TT

My friend contacted me on Tuesday asking would I be interested in doing a 10 mile TT this wkend with him. I had already mile plans and training mapped out, but canned it all and agreed instantly. He had the sub 60 target in his head.
I had missed out on bib for Trim back in Feb then all hell broke loose, so I have never got the chance to race over 10 miles. I reckoned I was a little outside 60 mins at the min, but would pace it, as far as I could anyway. We had planned for Sat but with my back needing another day and him feeling a bit ill, we put it back to Sunday.

Twas a crisp morning and we were first in Marlay park. The 1 mile route was icy in parts so did a warmup on it to know where the hidden Skiddy parts were. The mile loop b as its known(i think) is actually 1.05 mile so we decided to do nine loops of that followed by 1k mini loop at the end to finish where we started.
First mile clocked in at 5.58, little bit faster then we wanted. It was followed by 6.02, 6.02 to rein it in a bit. Unfortunately, half way through the 4th mile, C said he wasnt feeling right after his illness and was flagging. He told me to go on but I felt a bit guilty then, as I was trying to repay the favour to him for helping me pace my marathon. The truth was, I was feeling good and was content to kick on alone. Mile 4 and 5 came in at 5.58 ,5.58 to be a couple of seconds sub 30 for 5 miles. That made it simple for me 5x6 min miles to get under the hour. That was my only thought now. Mile 6, I had to do a bit of manoeuvring to avoid ice as a local running club had just started their group run just in front of me. Mile 7 and 8 was the start of the countdown stage where I found myself more obsessed with the watch. 5.57,5.56.
I knew I was finishing now and had about 9 or 10 seconds in hand too which helped. I was now ultra cautious around the Skiddy parts as didnt want a slip to bring me down now. Mile 9 was 5.58 and to my surprise I had something left. I opened up as much as I could in the last mile for 5.42 to clock 59.28 for 10 miles. C had joined me for the last 400 metres . Despite him feeling off, he still managed to do a sub 39 min 10k. I was very happy with how I ran that and was nice to negative split.

43ish miles for the week

I signed up to the virtual Aware 5k next week more for the charity purposes than the run itself.. I havnt decided If I will do a race or tempo effort yet.

Monday - 4.22 Miles @8.41
Recovery skip around GAA pitch after the TT from the previous day

Tuesday - 6.21 Miles @7.09
In hindsight, should have left this session until Wednesday and not planned to do 2 midweek sessions this week. Legs were feeling a bit tired. It wasnt a particularly hard session on paper 8x400 @5k pace. I did tire in it though and last two reps were slower than i would have liked. I had planned to cycle after as had a bit of more spare time but didn't bother be in the end.


Wednesday 5.05 Miles @8.35
Early evening trot around Marlay. Park is opening later at the minute as they are doing a Christmas lights walk which looks pretty cool for all ages. Donned the head torch for other areas of the park then which I had all to myself.


Thursday 7.53 Miles @7.49
I'm leaning towards doing a 5k race effort over the weekend before I sample a few needed pints. It was April Boards TT, I think was the last time I did one. I'm not sure if I can improve on that time at present but sub 17 will be the target. I decided against doing a session here due to that,as my legs are still feeling a tad heavy at the minute.

crisco10 wrote: »

Nice, that sounds like a great idea for an evening buggy run, over to the park to look at the lights and back again. E will love it!

It seems to be weekdays up to 8pm

Failed to mention in above post but for my own reference finished 2020 with 2,635 Miles ran

Friday 1st of January
6.21 Miles @8.00 easy enough run around Marlay taking in the park route followed by a few loops on the grass of the GAA pitch.

Saturday 2nd of Jan
8.61 Miles @6.58. This was 3 x 10 mins at approx 6.10 effort with 2.5 minutes in between reps. I did this in Marlay again, mostly on the flatter side of the park. My GPS has been playing up since the previous day. By the looks of my strava map, it would appear as though I was chasing the fella that stole my lunch, even following him through ponds.

Sunday 3rd of January
11.00 Miles @7.57. I capped off a really enjoyable solo running weekend with a nice route. I started off in Ballinteer and made the upward journey past the Blue Light Pub. Pity, but a was a bit early for a takeaway pint. I then made my way down the mountain through the mucky 'right of way' that brings you down towards Stepaside. I veered into Fernhill park on the way down and did a few loops of the new 400 metre running path. My legs were tired after mountain climb and previous days workout but I cheekily did a fast lap to see how responsive the legs were. Not really great was the answer but ill defo do a few workouts there now.

Monday 4.07 Miles @8.35
Legs were stiff so just capped it at 35 mins jogs around the pitches in Marlay. GPS seemed sorted and wasn't running through ponds anyway.

Tuesday 7.23 Miles @7.57
I'm probably known to been an early riser runner around these parts which has been the case for large parts of the year. I had done very little of them since my marathon back in October though. With the new lockdown rules and more than likely having to work with kids at home for the foreseeable, I needed to re -acclimatise myself to early running again. I trudded out the door at 6.30am and did a local route that became very familiar(not in a good way) to me back in March, April of last year.

Wednesday 7.01 Miles @7.16
This was a 1 mile warmup followed by 5x1k off 2mins 30. I was out early again in the zoom flys. It took me a while to get going here. I was half way through the warmup mile before I could get any comfort from the PF in my right heel. I have incorporated some new exercises etc on that front but probably just a matter of time before I will need to take a "few" days rest from running. Once I got into the session, I felt great and the reps were around the 3 mins 45 mark which what I was aiming for today.

skyblue46 wrote: »

On a similar topic, aren't DSD building a track up on Tibradden Road?

I remember that got the go ahead alright but have heard nothing since. It may be delayed with Covid but I'd imagine ReeReeG might know more here.

Thursday 5.77 miles @8.15
Up to the pitches in marlay for a few loops of the GAA pitches and staying on the grass as much as possible. I love running on the crunchy icey grass.

Friday 6.05 miles@7.47
Found a gap between 2 meetings to get out here. A little bit on the faster side of easy. They have added tarmac and repaved around the local meadowbrook soccer pitches. Its now a nice 1km flatish loop. Another new spot for workouts, me thinks. I cut it fine for the meeting and was a sweaty mess logging in.

Saturday 8.59 miles@6.58
Back up to marlay. Few loops of the flatter sections of the park including 2 x 15 mins at approx 6.15-6.20 pace. This was intended to be about 6.10 pace but I was carrying the wrong type of six-pack from the night before. The effort was where I wanted it to be though.

Sunday 11.26 miles@8.04
Intended to get out early for this but was run blocked by my youngest who was calling for me at 6am. After a long morn, I eventually got out around lunchtime. I took in a scenic route which incorporated a few tastey climbs. I went on my ear at one stage and was absolutely covered from head to toe in muck. No one saw it happen but I got a few chuckles as walkers passed me a minute or 2 later.

50 miles for week . Hopefully should be back getting a bit of guidance from L soon. I could do with it.

The coming weeks/months are going to be interesting with us both working from home and kids been present. I can't afford to be picky so will get out for runs whenever I can. I bumped into my dad out walking on my run today. The current status with this virus has him terrified. Its not easy seeing him walking around filled with anxiety. It makes me both angry and sad seeing him as almost a shell of himself.

Cheers all. S+C makes perfect sense. I did my first proper 30 mins of it this afternoon along with a 30 min cycle. I'll master that plank yet.