The main thing is keeping the main thing, the main thing

:) - I'm so confused!!

there's a date set for it in April I believe - My 1st preference is an earlier Marathon - training over the winter (I love it).

Get it done, recover and be a race wh0re for Spring/Summer - then Berlin in Sept all going well.

Monday 11th: 7m / 8min miles - Vanilla.

Tuesday 12th: Vanilla with a squirt of strides - 7x20secs. 7m total.

Wednesday: 5E / 4Tempo / 5E

Ran the long way to CK gate - 4m Tempo from CK gate, downhill to Chapelizod road. I had meant to do 8x1min following this - but totally and rather conveniently forgot. Kinda glad I forgot :)

Tempo miles: 6.07 / 5.59 / 5.51 / 5.56

Wore the Endorphin Pros' for this one.

13.8m total.

Thursday 14th: No running - the BDay boy today - not quite a new age category (thats next year).

Friday: Was off on Friday - but was on my feet from 9am til late - only a short window to run.

A simple 4m recovery - kept it local. Feels like I haven't done a shorter recovery in a while.

4m / 8.20 pace.

Saturday: Session - done this Sat rather than Sun as I was planning on going out for dinner to a 'nice' place in town and didn't want to be banjaxed for it :)

I knew a sat session after a Wed tempo would be tough so had 2 in mind starting off.

(1) 12-13 miles at a steady clip - 6.50-7's

(2) 3x3m with a steady 5min float (MP+1min) - to be ran 1st as MP / 2nd as HMP / 3rd as MP

I knew from the WU that the legs weren't right - so moved to session 2. Which is strange as it seems harder - but the float does help - was wearing the NB TC's for this one.

2WU: 7.50/7.37

3m MP: 6.36/6.34/6.36 (6min float at 7.19 pace)

3m HMP: 6.16/ 6.17/6.16 (5 min float at 7.38 pace)

3MP: 6.29/6.31/6.22

3m+ cool down (7.40's)

16.3 miles in total at 7.01 pace (ave)

Happy with this as the legs were tired from Wednesday still and a very hard week work wise. I think the use of floats will become a thing in my workouts as I used to run my recoverys in MP sessions pretty slow.

Out to see 007 on Sat night - a real good flick - enjoyed it.

Sunday: Legs felt quite ok on Sunday so headed to the PP - done a bit of a lap - keeping on the grass when I could.

10.4miles / 8.12 pace

59 miles for the week.

This coming week will be short as off on my holidays on Sat morning for a week. Will still try to fit in 2 sessions. Maybe mile repeats on Tuesday (or 5min repeats) and something steadier on Friday.

Friday: Easy run to the PP and 6x20sec strides.

7.4 miles

Saturday: Session: 2E / 8miles MP / 1E / 3 miles MP / 2E

In keeping with my love of Jack Daniels sessions, this was the scheduled session for this weekend. As per JD's advice - MP was to be 6.37 for this 5 week block. I wore the New Balance TC's for this - my goto session shoe/easy day shoe / recovery shoe - strangely, I don't consider it a 'super shoe' as there is an elite version of it with a Carbon plate.

I done the 2m WU on a 2 mile loop locally, before starting off heading to the canal. It took 2 miles to reach the Canal - I done a lap of a local park and noted the the wind was certainly blowing a gale in 1 direction. Once on the canal - things were fine - I obviously had a tail wind as the miles ticked off nicely - I'm also eager to build into the run, rather than hit a target off the bat.

1st few MP miles were 6.45 / 6.37 / 6.29 / 6.28 / 6.22 / 6.21 - at this stage I turned a 180 and went back on myself - the next 2 miles were tough into a savage headwind 6.28 / 6.40.

So that was the 1st set of 8m complete - very happy with that - 1 mile easy into the wind 7.57 and a little walk across the road at ashtown before beginning the next 3mile segment.

The next 3 miles were a bit strange - 6.36 for the 1st mile - 6.28 for the 2nd mile but there were 2 stops in this - both traffic related as I moved off the canal and into the park at Laurel Lodge. I then done a couple of laps of that park and this certainly helped with the pace - as I was pushing a bit - the final mile came in at 6.07 which I was quite happy with.

Just under 2miles easy jog home.

15.8 miles / 6.59 ave and 11 good miles at pace. Happy with that session.

Sunday: a few easy miles - some with good company - another lady who's doing Seville.

7m at 8.26 pace.

In other news - I had a follow up appt with the hospital on Saturday evening (Sat evening.............I repeat, Sat Evening) and got good news that there was nothing 'Sinister' in my stomach (my dad died of stomach cancer in his 50's) - but my 3 ulcers were 100% stress related, my hernia needs work and my diet needs to change slightly to help my diverticulitis.

If I was a dog I'd be put down.

I'm doing the 55-70 2Q plan - I'll probably try to stick to it with a few exceptions;

• Add strides twice per week
• Swap around certain weeks due to races / work travel
• Possibly add an additional set of 5k paced km reps prior to Jinglebells (but unsure) or maybe sandwich some 3min reps in between Tempos.
• Add a few miles to workouts to extend them to 24 miles (nothing too mad though - this is part of the cramp resistance plan.)
• Add in some 200's & Hill sprints as technical sessions once per week - 3k-5k pace (Dathen Ritz swears this cured his cramping issue)
• Extend JD's long easy runs to 20+ miles.
• I'm doing a HM in Jan (Donadea) - that will be as a session - 10MP+3T

But apart from the above - it'll be identical :)

Thats a tad confusing - the Elite version is the RC elite - so I dont now if thats the TC or the RC?? Also - if you search on the English version - they are more expensive!

No, not yet but I will.

I do a decent job on a Friday fueling for Sat session, but only have some toast for b'fast - no fuels or water during.

For the Tuesday Q2 session - I have a decent b'fast and lunch - but not much in the 2-3 hours prior - nothing during the session.

I will take gels/water as the weeks progress - taking these at race pace is a bit of a skill, as well as teaching the body to absorb them when needed - if your body is not used to taking a big lump of sugar, then suddenly gets it in a race environment when in crisis mode, then its not a good situation - some things I've picked up from some of the many coaches I've had :) is that chemically, your body does some strange and wonderful things and these chemicals, once in balance are fantastic - but if they go out of balance, then it can be a $hit storm. Its a balancing act on going out of balance - too little salt - too much salt - too little glucose - too much glucose etc etc.

So yeah - I will be taking them in the final 6-8 weeks I reckon - if not sooner.

Monday: Easy miles + strides - 7.3miles

Tuesday: Set off to do a session but was having some stomach issues - I ate too late - canned the session to Wed.

6.3 miles

Wednesday: 5m Easy / 3x2mile Tempo / 2x1m Tempo (2 min recovery) (Target for the 2m reps was 12.15-12.20 / 6.05-6.10's for the 1m)

I was more sensible with my food intake on Wednesday and set off with my new brighter headlamp to the PP.

A 5m warm up to Castleknock Gate in the PP and I was ready to go - I felt confident enough about this one.

Each of the 3x2miles was done on the 2m loop around Ashtown Gate - I knew my lamp was bright as a number of people walking towards me had to put their hands over the eyes as it was so bright. (I didn't think it was that bright - but still brighter than my current one.)

1st 2m 6.02/6.06 feeling very good. (12.08)

2nd 2mile was a tad fast - 5.55/5.58 (11.53)

3rd 2mile was 5.50/5.58 (11.48) - again - far too fast.

The 1st of the 2x1m was on the same loop - 6.00 and for the 2nd one - I headed up Chesterfield & over to Whites Gate - 6.07.

Just under 2m home for a total of 15 miles.

Very happy with this - felt strong and didn't take an easy option of a downhill finish (although I may do that at some stage!).

Thursday: I had planned a rest day - but felt I needed a break after work so went out for a slow 3m - a nice loop

3m/9 min miles

Friday: Very busy day after a very busy week - anyone who works in the semiconductor business is in a state of bedlam right now. Anyone in Logistics in the Semiconductor business has my sympathies as its exactly where I am. Cannot get them fast enough and everything is urgent for every customer globally.

Legs were still a bit meh from Wednesday - so took a handy few miles locally - avoiding the hills. Listening to a podcast about Kenyan Training myths.

No one in Kenya does the 'Kenyan Hills' workout! Most haven't even head of it.

7.4m / 8.40 pace

Saturday: Held off on the session for 1 more day and done an easy run on the PP trails with 7 strides.

5.8m / 8.35 pace

Sunday: Session/long run : 2m Easy / 2x2m Tempo / 60mins Easy/ 2mTempo / 1E

I was out on Sat night for dinner and a couple of beers - so went out a little later on Sunday for the session. I expected the tempos to be a bit 'meh' as I felt like I had 10 pints when I 'only' had 4.

Ran the 2m to CK Gate and started off 5.52/5.54 (11.46) was a bit stupid in hindsight - the 2nd 2mT was 5.54/5.54 (11.48) - again a bit silly on my part.

Just run the paces Alan - dont beat the workout. - as a result - the 60mins easy was a bit of a slog to begin with, but I came around. I ran around the PP and towards the park in Laurel Lodge - the legs felt like lead at this stage - I guess thats the secret sauce of this workout with the faster 2m tempo to come.

I started out and got going well enough but by the end of mile 1 I took a 90 sec recovery before going again for the 2nd mile - 6.02 / 6.09 for the 2x1m was a good result I think.

A short enough cooldown and was quite tired when I got home - needed to eat all around me before going to Naas to pick up a dress for my younger daughters wedding debs :)

16.7m Total

A hair under 62 miles for the week. Another week down and already looking fwd to the coming week. (A family wedding (not my daughters ) on Friday may interrupt some training...)

Bit of a hectic week - Annual strategic planning, US visitors around, escalations coming out of my rear end, a daughter with possible Covid and 3 ladies in the house in the middle of wedding prep. But I get to run.

Monday 15th: Legs felt in decent shape today, despite the session on Sunday. Out at 6:30pm - kept it local.

6.4 miles / 8.04 pace

Tuesday: Out before 7am - the only chance I'd get - so kept it a bit short - and also took the opportunity to re-run my favourite Strava Art run. Nicely picked up by our Marathon Debut guy SB.

5.3m / 8.40 pace

Wednesday: Session: 8m Easy / 6x1km / 2m Easy

I thought I planned this well in advance but I didn't plan it into the watch - should have done.

I ran the 8m easy through Castleknock, down StoneyBatter, the Quays and back into the Park upto the Aras.

1st rep of the 6x1km was into the wind up Chesterfield - Holy Jebus - I discovered near the end that I hadn't got 'lap distance' on any field on my watch - so ran 3 min reps instead. (Original was 6x1km off 3 mins - I done 6x3mins off 2 mins)

Next few reps were manageable - I did find it a bit strange and disconcerting in the Dark, moving off the path due to walkers - runners running 3 abreast - things that dont normally bother you at an easy pace were no bothering me at 5.40 pace.

Paces for the 6 were: 5.46 / 5.42 / 5.37 / 5.37 / 5.42 / 5.40. Truth be known I could have done 1 more rep.

2m back to the car.

14 miles all in - Strangely - seemed like a very long session to be out in.

Monday: easy miles + strides - following the 'easy' long run - the legs felt ok, but still a bit of fatigue - added in 6 strides.

8.1m / 8.15 pace

Tuesday: Set off on a session - where the 1st part was meant to be 5m easy - well, not too sure was it the cold, the dark, the busy day in work, the late lunch or all the above amalgamating to say - Nope - not today fella.

Headed back home.

7.7m / 8.11 pace.

Wednesday - session - Take 2.

I wanted this to work, so modified my lunch - ate early enough - didn't wear earphones and cut the WU from 5 to 3 / extended the CD from 2 to 3.

Ran down to the PP the 'long way' - which is near enough 3 miles - legs felt good - having to slow down the WU is always a welcome sign.

Started on the 3 mile portion - using the 2m loop of North Road/ Triangle/ C'field.

Mile 1 felt tough (reminder to do Strides pre session) - but got into in in Mile 2 & 3.

1st set (5.58/6.00/5.59) - 3 min recovery.

the next set felt very good - there was a period where my pace dipped to 6'10's but I ignored it as it felt like a good strong pace.

2nd set (5.53 / 5.51) - too fast, not intentional - but happy with it.

3rd set: I considered going down the North road to the Zoo - but I was committed to the loop and I felt in good nick - no point in making it easier :) - the Zoo area would be thronged with cars and people going to 'the lights' anyway.

(5.56 / 5.57) - a very good return for tired legs and very happy with my execution of these.

3.2m home and the legs, body & mind all in a good place.

I wore the original 4%'s for this workout for the 1st time in a while - I noted the grip on them is probably one of the best in any of my shoes - the TC's are pretty good too.

But - after the workout - my legs felt great and not as beat up as they would do - I expected the worst, especially with the cold - they were tired, yes - but not beat up.

Doing this session on a Wednesday kinda messes up my plan for Jinglebells - while not tapering for it - I wanted to do my final session on Tuesday, which means doing the weekend session on Saturday, which means doing the mw session on a Tuesday, which ended up on a Wednesday - (..............jesus I'm a bit sad) - which now means I have a Wed - Sat recovery - but hopefully the shoes help with the recovery (I am auld you know) and I'm good to go for the MP session on Sat.

Probably been to rigid in your thinking :) - I always give myself the option of running at 6.05's - 6.10's if needed.

I think the few months with Stazza has helped me with these broken tempos - I was doing longer efforts in his training - so I can better handle the broken tempos now. I'f I'm doing 7m worth of effort at sub 6 and not really flagging - it must be nearly on the ball park??

There will be days where I do run a bit slower as the mileage creeps up - and thats grand.

I tend to do the Tempos on a relatively flat area - but the PP is not really flat so you get 'inclines' here and there - but nothing major on that 2m loop.

I do & will be trying to add hills to the MP stuff - even if its going up Chesterfield or over on the lumpy side of the park (S-Bends) - this is something I avoided in the past in an effort to hit certain splits. But I dont have that internal pressure now as its me setting the 'range' and not a coach. And you are quite correct - If I want to hit MP in a marathon - a few hills here and there over the course of 10-15 miles shouldn't really bother me...........in theory!

Monday 29th Nov: Today was the day after the night before - My daughters debs, family & friends around at the house, then my & wifey out for dinner that night - probably a mistake as we were both wrecked after the day or 2 prep etc. The Debs daughter also had her B'day today.

Anyhow - despite not wanting to - I went out for a few miles, I could feel the doms - probably from the few miles on the lumpy side of the park at faster than MP on Saturday (& not fully recovered from the big session last Wed).

5.8m / 8.40 pace

Tuesday 30th: I was caught in a bit of a quandary today - legs still feeling a bit 'meh' and I knew that I shouldn't be putting the session off until Wednesday with a race on Sat - So I compromised and ran a different session.

The planned session would have had me doing 8m worth of Tempo (3/2/2/1) which is a progression from last week - which I felt fine with even though its well over the 10% guideline that JD espouses for Tempo runs. My compromise was 5x1m at T.

I ran a good WU of 5 mile to tire the legs even more and during this it started to bucket down.

I made it to the PP and the wind was blowing a gale and the rain was nearly horizontal at times. Not good for sessions in the dark with a headlamp.

2.5m of the session was down North Road / 2.5m Up North Road - about 1 min recovery +/-

Paces were 6.02 / 6.00 / 5.53 / 5.55 / 5.57

This was a horrible session - it felt rushed, it felt strained - the wind & rain dont work well with it being dark with a headlamp - certainly not as fluid as previous sessions with a headlamp.

2m Home and delighted that I got out and got something done - but amazing that on my jog home, I was nearly discounting the 'low volume' workout - its 5m at Tempo pace!! I gave myself a good talking too.

12.3 mile total

In other news:

I was meant to go to the US in December (work) for a little over a week - so I had wrote off that time as a recovery week (very little running planned) - it looks like with all the talk here of tests/quarantines etc that I wont travel - so that gives me an additional 8-9 days training time. I'll still plan a down week - just with higher volume of easy running in a week that suits me.

Saturday 4th Dec: Jingle Bells 5km

Chapter 1

This was perhaps the least anxious/prepared I've been for a race in a long time. Given that it was my first race since July 2020 (a track 5km), I thought I'd be a bit more anxious about it - but no.

Fuzzy Logic suggests that 5k Specific training, plus a clean living lifestyle and a good taper into the race will result in a 5km PB.

So I done my best to not do any of the above - by choice, as it wasn't a goal race and I'm trying to downplay training and racing in my mind as its not the most important thing in the world. And it is NOT.

Out on Wednesday in my local, a glass of wine on Thursday, out on Friday in town - wasn't great prep.

I was listening to Scullions latest podcast during the week about 'Excuses' and how 'excuses' can take the pressure away from the startline - but how the lack of excuses can add to pressure on the startline. This is exactly how I felt on the line for Jinglebells. (out a lot / windy / 1st race in 17 months/etc).

I arranged to meet Healy at the popes cross - were we had a good catch up before doing a 3m warm up. - This was amazing as the sheer number of people I haven't seen in 2 years - between the 2 of us, it was a chorus of 'hellos' and 'hi's' for the warm up. I love this atmosphere.

After some strides, we made it to the starting funnel - probably too far back, but ready to go.

Chapter 2:

As we were in the starting funnel - I realised I hadn't stretched - something I always done prior to a race - but hey ho - its too late now as I looked around and realised I felt NO nerves whatsoever - what ever the result - this was going to be a good day.

The blower went and we were off - the 1st part of the race is bedlam until you find your line. Took me a while to find mine. I noted 2 former teammates ahead of me, I don't think I've ever beaten both. A few sholder barges and elbow grazes and I managed to find a racing line as we approached the 1km sign at the turn for C'Field. I remember thinking F' sake - this feels tough - 4 more K's of this!! I think Healy passed me here.

I spotted my former team mate/pilates instructer/sports therapist/all round nice person, up ahead, I watched her running style - always on her toes - Flawless. She'd been sick the week leading into the race - so surprised to see her there and running so well.

I passed her on C'Field - but didn't say anything passing as it may of been cheeky? - I kept moving, spotting another former team mate up ahead.

I think I passed healy here - hoping he wouldn't pas me near the end.

Mile 1 buzzed at 5.40 - slowest in a 5k in recent times

I was passing quite a few people on Chesterfield - I recall looking at the watch at 1 stage and saying - there's no chance of a PB today - the breeze on C'field was blustery and a lad of my size cant really hide behind people.

As I approached the turn at C'Field/Ordanance Survey Road - I felt very strong. I passed the other former teammate, Sean, (who afterwards was full of praise for me - top man) - my pace increased - I noted a blind guy & his guide at this stage - they ran a fantastic race.

As I moved along I noted how strong I felt, I was getting faster. I also noted that I was only 1.5m into the race with a good way to go. I held my fire.

Mile 2 buzzed at 5.39

It was at this stage that I noted my 'current pace' was 5.30's - I was thinking wtf - I've never ran as fast in a 5k in the last mile - Down hill or not.

I was worried that I'd fade big time - so I put the brakes on momentarily, then speed up again - I noted a few people passing me at this stage, and decided that, no - it would have to be all out or nothing. I pushed on. I didn't notice the buzz for mile 3 and I wasn't watch checking. (but looking back - I see mile 3 was 5.26)

Mile 3: 5.26

5.26!! - I've never ran the last mile in a 5k as my fastest mile - but I felt fantastic and it was downhill, so why not. It was only in the last 0.5m of the race that I considered a PB was on the cards.

My only worry at this stage was that Healy, and my 2 teammates would pass me.

As I approaced the last portion by St Marys - I remember telling Healy about the Strava segment at Raheny and how it can mean a 6 sec difference in your time. I pushed to the max.

I crossed the line checking the clock, smiling to myself knowing that a PB was there! The last 0.1 was at 5.21 pace as I finished and wretched by the barrier through my big smile.

I crossed the line with 17.20 on my watch - confirmed in the results afterwards - I believe this is a 4 sec PB - but such a welcome one as I NEVER thought I'd get near to it again - especially off Marathon training.

Chapter 3:

After I crossed I noted a child across the road on her own, she was heading for the gate with no adult around - there was also a German Shepard off his leash and looking angry, wandering near the child.

Despite my exertions, my protective side took over and I hopped the barrier and ran at speed to the child, reaching her just before the rabid dog approached her - his teeth glaring and froth coming from his mouth - At this stage - I was watching the dog and the child ran out on the road, as a car approached - while the dog responded to her sudden movement by going for her.

I jumped for the child and caught her before the car, it was speeding. it just missed her - and the dog came for me - I protected the child and fended off the dog with some feng shui mind tricks - getting him to lay down while I carried the child to her parents, watching from behind the barrier - they had both PB'd in the race. The child had escaped from her granny - whom I noted lying an the ground and I proceeded to give mouth to mouth to - reviving her and saving her life.

As I approached the finish area, with the child, her granny and the dog, now on a lead made of daisy chains, the announcer called out my actions and about 1000 people applauded me as I handed the dog to its owner, & child to her parents, who were both tear stuck after raising a lot of money for charity in the race. They were actually 2nd cousins (twice removed) of OONegative.

I humbly made my way to get my top and find healy.

Chapter 4:

So - in reality (Ch. 3 included as I'm now a schoo in for Race Report of the Year) - after crossing the line and finding healy - we went on a lovely 4m cool down - solving the ills of the world - which actually included children, dogs and tears.

Delighted to have ran this - primarily for the social side of things - then for the racing - then for the PB - delighted.

Overwhelmed by the response on Strava - its a great community - I look fwd to the next one.