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Just Do It

1810121314

Comments

  • Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Defo the right decision not to race! I hope the back clears up quickly for you :)


  • Registered Users, Registered Users 2 Posts: 6,221 ✭✭✭crisco10


    Sh!t luck, I always think its mad how injuries can be like dominos. one knocks into the other.

    Were the pop up races seeded or something? Just looking at results, and the odd numbered races seemed to be a lot more winnable. maybe just coincidence!


  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    crisco10 wrote: »
    Sh!t luck, I always think its mad how injuries can be like dominos. one knocks into the other.

    Were the pop up races seeded or something? Just looking at results, and the odd numbered races seemed to be a lot more winnable. maybe just coincidence!

    Kind of seeded. You gave a predicted finish time and they worked around that. I think if you put sub 18 , half the folk in your race would be sub 18 and other half would be maybe sub 20/21. They didn't want 15 running as a group I believe. .


  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    I haven't posted for a while as I haven't felt the need to. I seem to be stuck in a hamster wheel. I'm moving but I'm not really going anywhere and end up back in the same frustrating place.


    I have got into a rhythm on a few occasions recently but each time I've been held back for one reason or another. The PF returned and I'm trying to manage it as best as I can, as I really don't want another break from running at present for physical along with mental reasons. I am several kilos heavier that I was 6 months ago. My diet has gone to hell but currently tackling that one slowly.



    I have been paying to get beaten up a few times recently by a physical therapist which has definitely loosened up my calves, quads and glutes a fair bit. There has been been times when uncontrollable tears have streamed down my face during these "treatments" . I'm going to get fitted for orthotics this week so will be interested to see how I take to them.


    I haven't had a long run in months now and I really miss them. Anything over an hour at the minute and I get repercussions in the right heel. I'm hoping the orthotics will help on that front. I seem to be "fine" up to the 45-50 min mark no matter what pace or type of run I do. Due to this, I'm doing 2 or 3 runs with faster stuff a week along with mixture of easy runs on grass(very little structure).


    I'm looking very doubtful to be able to do an Autumn marathon but have not fully ruled it out yet. If DCM gets canned , I probably wont break my balls. Galway bay is a backup but that will come too early for me. I'd need to be doing longer runs now. Marathon training is where I'm happiest, although chipping away at the minute is a lot better than been able to do nothing. Cheers.:)


  • Registered Users, Registered Users 2 Posts: 2,632 ✭✭✭token56


    Sorry to hear that the pf is still being a pain and hanging around. Out of curiosity did you ever look into shockwave therapy? I had a few rounds of it myself and while I was a bit dubious to being with I'm convinced it is what made the difference for myself.


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  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    token56 wrote: »
    Sorry to hear that the pf is still being a pain and hanging around. Out of curiosity did you ever look into shockwave therapy? I had a few rounds of it myself and while I was a bit dubious to being with I'm convinced it is what made the difference for myself.

    Cheers, I haven't ruled it out anyway. I remember your update on it too.


  • Registered Users Posts: 7,765 ✭✭✭Mr. Guappa


    Fingers crossed the orthotics do the trick for you D. Still relatively early days with mine but they do seem to have really helped with my foot issue. I know how frustrating a nagging injury can be... hopefully a corner will be turned soon.


  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Mr. Guappa wrote: »
    Fingers crossed the orthotics do the trick for you D. Still relatively early days with mine but they do seem to have really helped with my foot issue. I know how frustrating a nagging injury can be... hopefully a corner will be turned soon.

    Cheers A. Great to see your milage clock going up.


  • Registered Users Posts: 1,008 ✭✭✭Lambay island



    Post edited by Lambay island on


  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Last 5 weeks I have very slowly been building fitness.

    21-27th June - 33 miles

    28th June -4th July - 34 Miles

    5th -11th July - 35 Miles

    12th-18th July - 36 Miles


    Monday 19th July - 4.6 miles @6.54

    I had arrived on the Saturday with the family to Dungarvan for the week. We got blessed with the weather as was approx 25 degrees and sunny every day we were there. We were based right beside the beach and the greenway so every day bar one we cycled to the beach then did a journey on the bikes down the greenway for lunch or dinner etc. I was in my element. It was bliss.

    I went out for this run about 20.30 and capped myself to about a half hour as wanted a couple of beers. This was simple up and back the greenway with a slight progression on each mile.


    Tuesday 20th July - 6.5 Miles @7.47

    The holiday was the priority so I was always going to try to get out when I can. Unfortunately that meant , it was nearly always going to be during the hottest part of the day. This was another jaunt a bit further up the greenway and a return back down in dead heat. Despite running next to the sea, there was no breeze and I must have drained about 4 pints of water in a row after this one. I tried my recently acquired orthotics here. It was fine for first 30 mins but had to stop and take them off as i was starting to blister on my instep. I should really be building it up 10 mins, 20 mins etc so thats the plan now.


    Wednesday 21st July - 4.74 Miles @7.51

    Had about 40 mins free here so completed about half on the local beach hurdling jellyfish and the other half on the greenway. Later on that day we were visiting friends out Tramore direction. I took the scenic Copper coast route and glad I did. Ive been on this road a few times before but never in this type of weather. I have been to the Amalfi coast but this was more spectauclar looking at the views and all the folk enjoying themselves on the hidden gem beaches.


    Thursday 22nd July - 4.36 Miles @6.53

    Something similar to Monday's run and went out the hottest part of the day. My watch was reading at 27 degrees as I set off. Again, this was a cheeky 4 mile progression getting down to about 6.30 pace and splashing toxic sweat all over the passerbys.


    Friday 23rd July 5.54 Miles @7.46

    I loved this one. Spent more time on the roads that brought me down to a packed Clonea beach and back around via the gold coast golf club before rejoining the greenway for the last 10 mins. Due to the temps in the middle of the afternoon, I seemed to be the only runner out amongst an avalanche of cyclists.

    Saturday - 13.14 Miles @ 7.21

    Planned a rest day as was travelling back. Had a lovely dip in the sea before I left. When I got home, my feet were getting itchy and it suited better to get out that night rather than early the next morn.

    Went up Stepaside direction and did a few miles on the Fernhill running path. I did 3miles easy than 1 on followed by 2 miles easy then 1 on and 1 easy and another 1 on x 2. Then finished with a couple of easier miles. I was delighted to get through this and believe it or not due to injury, its been my longest run of the year. Took a break on the Sunday and felt a very minor PF symptom but seem to subside by Monday. Onwards and upwards ✌️



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  • Registered Users Posts: 7,765 ✭✭✭Mr. Guappa


    Dungarvan/Clonea/Gold Coast is a beautiful spot - and I'm sure even moreso with the weather last week.

    I took a similar approach with the orthotics - phased them in gradually over a few weeks and built up the distance with them over time. Looking back at my Garmin records - I've done every run since late April in them, so spent about 6 weeks introducing them. On my first few runs with them I was feeling a blister starting after a mile or two, but now I can go 10 miles (and probably further if I wanted) with no issues. I also found that a thinner sock works much better for me with them - anything too wooly was more likely to bring on a blister.

    Great to see you building again.



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Thanks A. Some good tips there. Will try the thinner sock. I have only tried them in two pairs of running shoes so far. One I have had no issue at all and ran 10km easy yesterday in them. The other(better pair) I feel the blisters after about 15 mins at the min but I'm thinking it's because it's more intense running I do in that shoe. I've incorporated them fully into my standard day to day walking shoe now too.



  • Registered Users Posts: 1,008 ✭✭✭Lambay island



    July 26th - Aug 1st - 45 Miles

    Increased Long run to 15 miles. I'm using Orthodics for most runs now, bar the long run due to blisters etc . 4x8mins at 6.25-30 was the workout session during week

    Aug 2nd -8th - 47 Miles

    Steady 10 mile run on the Monday before a few days down in Cork staying with friends. A couple of runs shared with a fellow 2019 Boards Novice was nice. Long run was 17 Miles with a friend who helped pace me for my virtual marathon last year. He is in good shape and I felt like I was holding him back a bit. He is tuning up for Belfast. I finished up as was goosed and he went on a bit further to make the 30k.

    Monday Aug 9th

    7.28 Miles @ 8.14 around Marlay - Nice easy enough hour

    Tuesday Aug 10th

    7 miles @6.51 - 3 x 1 mile at approx 5.45 pace followed by a several 30 seconds bursts later on in run. This was due to be 4 x 1 miles but was tight on time. I felt really strong after this. I could feel the fitness building.

    Wednesday Aug 11th

    6.14 Miles @7.57 followed in the evening by my now weekly game of Astro. I go very easing playing the ball, barely breaking out of 2nd gear to avoid injury. Sometimes, the competitive edge gets the better of ya though and you do a needless sprint for no real value. Enjoying the bit of craic of it more so than anything else. I was thinking I would only play possibly one or two more as the marathon training was becoming a bit more intense.

    Thurs Aug 12th

    6 miles @8.25

    Sat Aug 14th

    18 Miles @7.15 -About 8 miles of this were in and around marathon pace. 3miles on 1 off, 2 on 1 off x 2 finishing with 1 on and 1 off. This was my longest one since last Oct, but felt strong most of the way through it. I was off before 6am as was working after. After sitting down at desk for a couple hours afterwards, seeing me trying to get up would have been a sorry sight. An epsom salt bath defo helped ease me out of the stiffness stage.

    Sun Aug 15th

    4 miles @8.29 - A little clip around marlay. No ill effects from previous day run

    48 Miles for week

    Due to my plantar fasciitis issues this year I couldn't plan much beyond 50 mile weeks in marathon training. This time last year, I was up in the mid 60's with a peak of 70. I'm now taking a day off and cutting down on an easy mile or 2 on most runs v last year. I've been watching the fitness build, V02 go up and really happy with how I have been managing the body. I came off this week confident to a certain degree that I could still run a sub 3 marathon with the far reduced mileage. This marathon is due to be Galway Bay. if its not on, I may look for another alternative but I wont be doing a virtual again. They seem to be still posting positive vibes about it but who knows with how decisions have been made in Ireland lately. Due to the uncertainty of it all, I really wanted to race so I signed up for 5k in Celbridge next Thursday. My midweek session was planning to be something with that in mind. Sub 17 may not have been realistic this time but I was hoping I could go sub 17.30 anyway.


    Monday Aug 16th

    6.21 Miles @8.38 - easy miles around Marlay

    Tuesday Aug 17th

    8.15 Miles @6.57

    I'm not 100% sure what my MP was. I obviously want to train to where I'm at, as opposed where I want to be. I was testing the HR guide and legs for approx 6.30 pace. This was 5 miles at that pace with relative comfort. In my mind, I was thinking I could currently do a half at that pace alright but possibly too hot for the full right now. It definitely gave me food for thought anyway as I eased into my last cool down mile. About 50 yards ahead, I saw an excited looking dog off his lead. I was happy with my pace so didn't want to break stride to potentially have to deal with the dog(don't get me wrong I like dogs, but wanted to avoid). At this stage I decided to do a hard left and cut between two football pitches on the grass. Within about 30 seconds, I was flat out on the ground. I had inadvertently put my left foot in a rather large hole in the ground. The surface was covered by grass so it wasn't visible at all. I could immediately feel the pain in the ankle and took me a good 3 minutes to get back up on my feet. Test one was I could walk, albeit gingerly the half mile home. As the day went on despite the constant icing and elevating, the throbbing continued. This morning I have woken up with significant swelling with added bruising for effect.... F**k.. .... 😃 ....

    Post edited by Lambay island on


  • Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    That’s **** luck,


    would you consider a foreign marathon


    San Seb in Spain is open for entries, last week in November


    TbL



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Not sure what I'll do at the min.

    I'm deluding myself a little now thinking sure this might be okay in a few days when the swelling subsides. I've done ligaments in ankles before and I know they can be slow burners,so I should know better.

    Ideally, I'd like my first crack at a foreign marathon to be at a stage when I'm fully prepared and invested in it. I dont think I would be invested in it at the minute. If I booked a flight to Spain right now, I'd probably end up having a boozy wkend :)

    It's easier (in my mind anyway) to justify some smaller local event this year for me. Thanks for the suggestion.



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Monday

    20 minutes at 9 min mile pace. The swelling had subsided by Saturday and the bruising was fading. This was still a risk though as ankle was still tender and was just 6 days later. I strapped it up and as long as I was on flat ground, it was OK.

    Tuesday

    30 mins at 8.25 pace. Slight increase in pace and distance but still with support on - no issues

    Wednesday

    3.5 miles @ 7.35 pace

    Ditched the ankle strap here to see how I fared. Run was going well which led to the mind drifting off somewhere else. That place was the celbridge 5k the following day , which I had long ruled out after going over on the ankle the previous week. When I got home I checked the course map and tried to see if there were any sharp left turns- my new desperate barometer. I decided right then I was doing it despite not a single session completed at 5k pace .I wasn't very optimistic.

    Thursday Celbridge 5k

    I looked around the pen at the start line and spotted a large number of serious looking runners. Like that Homer GIF where he backs up into the hedge, I slipped back a couple of rows .

    It felt odd racing in a pack as soon as the gun went. I thought I was going at a steady pace at about 500 metres until I saw 5.10 on the watch. I pulled back a bit and happy to let a few go on up ahead. 1st mile came in at 5.35 and I felt great.

    Mile 2 consists of a drag for about 600 metres. I actually picked up a few places here as I kept the even enough pace. It was at the top of this drag that my race plan of progression changed. I was floating about 5.45 pace but the legs wouldn't allow me go any faster even though it was either flat or downhill home.

    Mile 3 was simply me just ploughing through around that same pace. I certainly wasn't speeding up. I don't think my position changed in race from here until the last 100 metres.

    I knew any hopes of sub 17.30 were gone but at the same time I knew I'd be sub 18 anyway, so I was content. It was great entering back into the athletic club to a fairly big crowd. It gave me a little prod to do a fast 400 on the grass track to steal a position approaching the line. I came in at 17.46. Even though it was approx 50 seconds out from last years TT , it felt like a real achievement after the injury filled year I have had.

    Friday - 5k legs stretch.

    Saturday - 13.1 miles @ 7.44

    I decided to cap this long run at a half marathon and didn't add in any MP miles. It was a nice early morning run and the legs had recovered well from the race.

    34ish miles for the week

    Post edited by Lambay island on


  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    quick update..


    After the ankle injury, I slowly built back up. I was always bearing in mind that It still wasn't 100% and I wanted to keep the milage low so I wouldnt aggravate the Plantar. I think I have managed this so far anyway although nursing in the orthdotics has led to a massive increase in blisters which is fun to look at if your into that kind of thing.🙄

    I have managed just one 20 mile run(compared to 5 last year) in this "block" along with several other runs in the high teens. Most of them, I have added "stuff" and I have kept a midweek session albeit shorter than previous ones I would have completed. I am relatively fit, but not race sharp at all.

    I plan to run Galway Bay marathon in 2 weeks but I have no real target in mind which is a bit frustrating but also refreshing at the same time. Next two weeks will consist mainly of a few easy runs and may do a parkrun this weekend as part of a longer easy run if I can get out at that particular time. It's a bonus to be in a position that I can tow the line in Galway after the injuries. My main aim here is to enjoy the experinece of racing the distance with the crowd again. If i feel good enough on the day, I will let the legs make the decision of where they take me.



  • Registered Users, Registered Users 2 Posts: 4,306 ✭✭✭ariana`


    I'm sure you'd find someone to pace if you were interested in that instead 😉

    Great to see you back you to the level where you can contemplate lining up for a full marathon and I've no doubt you will still achieve a lot from the run even if a PB isn't quite on the table. Fair play for the consistent patient build.



  • Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Let us know your Bib number and I’ll give you a shout out.


    Have you not been using bodyglide on your foot to help break in the orthotics?


    Best of luck on the 2nd


    TbL



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Thanks. Hopefully we both walk away happy from it. In terms of any pacing gig, I'm too easily distracted to be any use at that 😊



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  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    I'll be honest, it never even dawned on me about using body glide. One foot took to it like a duck to water, while my dodgy right side took to it like a duck to ice. I'm building resistance the hard way 😀.

    Bibs getting sent out early next week I think. You won't miss the bald head with the farmers tan anyway.



  • Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Delighted to read this D, you have been patient & consistent with your come back so fingwrs crossed it all works out. As for not having a real target it actually feels good to have no pressure on yourself (and usually put there by ourselves!) I did Antrim with no pressure at all & it felt great😊 enjoy it 🤗



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Galway Bay Marathon

    Where do I start... not to be stealing Coach Kavanaghs line but the theme here is very much "Win or Learn"

    A First time DNF for me.

    It's interesting - I thought I'd be annoyed ,frustrated, disappointed to name just a few emotions,if I was to DNF at any stage, even more so when there was no injury involved. I'm not at all though, as this was probably inevitable.

    The race :

    Mile 1 -5

    Kept this to myself but target was sub 3. If I could match the 2.57 virtual of last year I knew the exact splits I needed .

    Route starts on the pier and heads up and does two loops of South Park in Claddagh. I felt relatively comfortable here but at the same time legs started feeling heavy after the first small loop 👀. The field was already getting quite dispersed and I was conscious not to get isolated for a long period.

    6.52, 6.47, 6,44, 6.44, 6.45


    Mile 6-10

    After been alone for a mile or two, I managed to bridge a gap to 2 guys. Shortly after we reeled in a 4th member to our group that stayed intact for some time. Last week, I finished 2 seconds behind some chap in Marlay Parkrun. I briefly got chatting to him after, and coincidently he informed me he was taking part in Galway. Low and behold, I was now running next to him again and we shared a smirk as we reacquainted.

    6.46, 6.51, 6.45, 6.43, 6.45

    Miles 11-15

    What was a group of 4 now became a group of 3 again. I went through the half marathon mark at 1.28.?? A mile or so later, everything was starting to just irritate me a little. The low blinding sun, the slight increase in wind and then a group of young lads abruptly crossing in front of me going to the sea. This forced me to briefly fully stop which resulted in me in losing a few yards to the two lads. I tried to get back in contact with them but the harder I worked to do so the more I was feeling the pinch. I let them go. I'm not using the young lads as an excuse, as Im fairly sure I was going to get spit out the back of that group anyway sooner or later. Mile 15 became a slog and the demons were already setting in. The lads were now like a boat on the horizon and I looked back and all I could see was empty road too.

    6.45, 6.48, 6.46, 6.53, 6.57

    I was now at the stage of pi$$ing into the wind. The legs were really heavy, despite the heart rate still low. My brain had fully checked out this race now. I nearly dropped out at 16th mile but I gave myself a chance to see if I could get out of this "blip" . It simply wasn't happening for me today. I thought really hard over the 18th mile and ultimately made the decision to call a halt at 20 miles as I approached South Park again. I just couldn't put myself through another loop for various reasons. I had calculated in my head that I could prob still get home at a pace that would lead me to a 3.08-3.10. It would have come at a cost that I felt it wasn't worth. I have no regrets when it comes to the actual race or decisions made. As Johnny mentioned on my strava- it was a free hit as such.

    7.23, 7.25, 7.45, 7.40, 8.02........done

    I went back to the hotel with just my thoughts. I had an epsom bath and shower and felt brand new after. I made my way back up towards the finish line to cheer home fellow 2019 novice Jack cross the finish line. He's now impressivley completed 5 marathons since 2019.

    ....

    Preparation didn't go well. My family were due to come down with me(Initially a surprise). My wife developed a nasty head cold though and they stayed in Dublin. I ended up rushing around on Friday and forgot my Garmin charger and brought the wrong gels 🙄. Breakfast started too late for me in Jurys and didn't organise myself on this front either. I wasn't comfortable from the start.

    My training was sketchy due to injury so I'd say I won't attempt a marathon again without completing a proper block.

    I have learned more from this than I will from any of the good performances I did at my peak fitness last year. I will probably make new mistakes but I won't repeat any of the above.


    Well done to other boards members for some great results today.



  • Registered Users Posts: 2,191 ✭✭✭healy1835


    This entry should help you put a perspective on it D. Looking forward to seeing you race the next one with a full block behind you. (We might even get that session in together...😉)



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    2 months on from the Galway debacle, I was hoping to be in a slightly better place with the running. That is not really the case though. In hindsight, I probably should have taken a bit of a break, but my thought process was " Sure I didn't do a full marathon in the end, It will be grand"

    Few mitigating circumstances has halted any kind of progression in recent weeks. I have put in a couple of faster efforts at the Marlay and shanganagh Parkrun and a few shorter sessions to keep things ticking over, but mainly easy running. I'm just ticking over more than anything else.

    Ive been sticking to about 40 miles a week at the minute as when I tick over that, I get Plantar Facistis reminders. I'm learning what I can or can't get away it. Runners that I cant/don't use orthotics in tend to be the culprits when I tick over the 45 minutes mark. The other main culprit is when I am lazy streching out the calves. Reactive exercises here are no use to me. I need to be proactive and getting ahead of it if I want to build.

    I'm simply not in the shape was in this time last year and I have finally accepted that now. I do plan to get back there but I have to patient.

    Clontarf Half Marathon

    I had signed up to this when it first went on sale back in August. I had long ruled it out though, as was thinking more of getting sharper again at the shorter stuff. Last week was a bit of a mess with a cold circulating around the house along with a busy week in work. I had hardly any sleep then on the Friday night but still woke up feeling far healthier than I had been all week. I needed the release of endorphins and no better way then to try my hand at a race. I had picked up my number a couple of weeks ago anyway, as I tend to be impulsive like this. I jumped in the car and parked in work leaving a nice 2 mile warmup.

    It was nice to bump into a couple of familiar faces at the start. I positioned myself just in front of the 1.30 pacer. I ended up running first few miles out the promenade with a Marlay Park run regular . I had previously ran 1.24 in Bohermeen March 2020 and a sub 60 minute 10 mile this time last year, but I knew I wasn't near that level presently. 6.35-6.40 was the target pace. I just wanted to finish today after the DNF, so didn't want to be too aggressive. The first two miles were nice and smooth.

    I had never ran at race pace on a beach before and found this part challenging initially. Entering and exiting the beach, the sand is soft and involves some skipping about to find the harder sand . The surface for running the main stretch of beach isn't too bad but found it takes a lot of concentration to get your feet placing right. There was a cross wind here but didnt effect me too much at this stage. I naturally slowed up for similar effort through this section.

    6.32,6.33, 6.39, 6.48

    It was nice to get back on the flat bike line out towards Howth and felt the legs responded well been back on the harder surface. I remained in a group of about 4 or 5 here for a good few miles. I enjoyed this section both going out and coming back and felt comfortable sharing the workload at the front of the mini pack I was in.

    6.36,6.27,6.25,6.28,6.23,

    Our group had fractured as we entered the beach. One lad had kicked on and the others had fallen off as I was distracted by the water bottle I had just grabbed then nearly dropped instantly. This meant I was on my own for the whole 2km on the beach which wasnt ideal as the cross wind felt stronger now as the sand glided pass at ankle height. My legs were still reasonably good and was looking forward to getting back on the consistent ground again. Well that was short lived ! As soon as I turned off the beach, the initial belt i got from the wind felt like someone was pulling me back with a bungee chord. I now knew this section was going to be very difficult until I could turn back towards town. I looked at the watch and the pace was slowing up at some rate so bascially stopped looking at it. I just put the head down and tried to keep the form. Somewhere over the wooden bridge, I went by the first woman who seemed to be feeling the pinch from the wind also.

    6.33, 6.50, 7.01

    Turning back towards clontarf was a welcome relief. I was happy that there was enough energy there to pick up the pace again. The Trim runner who had pulled away before the beach was in my sights again. I got closer to him but didn't quite catch him in the end.

    All in all, I was content with the morning work. It was nice to finish a race again for starters and still feel there was more there.

    6.34, 6.12 pace for last bit

    1.26.41 chip

    Easy enough week again this week as out the door with work. Plan to give jingle bells a rattle on sat and hopefully see a few faces from these parts too.

    Cheers



  • Registered Users Posts: 1,008 ✭✭✭Lambay island





  • Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Best of luck tomorrow 😊🎅🥺



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Thanks. What's the 3rd emoji about? Are u still running it?



  • Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Hahaha it was supposed to be 🎄🤣 yep still running it😁



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  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Monday 29th

    5 miles @8.09

    Easy enough 40 minutes in the late evening. Legs seemed to be grand and recovered after the Clontarf race.

    Tuesday

    10 x 1 minute at 5k effort

    These turned out to be closer to 10km effort at times. I wasn't long finished the dinner when I got out for this. If I'm trying to do a session in the dark, I tend to navigate towards the Sandyford M50 slip road. There is a good stretch(1 mileish) of well lit, off road bike lane here. The only issue with it is that its well exposed to wind and it was blowing a gale that night. The reps varied from 5.28 all the way up to 6.00 depending on what direction I was running.

    Wednesday

    5.41 miles@8.19

    Got out up to Marlay for an early lunch break here and just did the perimeter along with a bit of looping about the concert field.

    Thursday

    5.03 miles@8.08

    Busy again with work here but found a gap in the afternoon to get 40 minutes in around Marlay and Ballinteer area.

    Saturday

    The young lad decided he wanted to come into the Phoneix Park, which meant we all had to hop into the car and head towards the papal cross carpark. I knew it was going to be cold one for them hanging about so wrapped the kids up well.

    I fluted about a bit at the start but managed to get a 1.5 mile warmup before I ditched the extra layers to my other half.

    I was a bit of a late arriver to the pen so didn't really spot anyone initially at the start. I parked myself a bit back on purpose as the plan was a conservative start for the first mile to see how I was feeling. I think I did spot Healy and AMK about 10 rows ahead just as the gun went.

    I kept my position for the first KM trying not to come a cropper in the herd, then started to increase pace. My watch was still on mile pace and I usually switch to KM's for 5k races. The first mile beeped at 5.54 on Chesterfield and in truth It felt a tad pedestrian at this stage. The wind was in our faces but there was plenty of shelter, so I kicked on here and kept working from group to group.

    Turning off Chesterfield onto the Ordance survey section, my pace seemed to naturally increase without the wind in my face, I continued to gain places through this section. The 2nd mile beeped in at 5.43.

    To my surprise at this stage, I had plenty left in the tank so was thoroughly enjoying making ground the whole time with the downhill to come. This seemed to come to me earlier than I had expected which was a pleasant thought at the time. I opened up here as best as I could and let loose down that hill. The 3rd mile beeped in at 5.19.

    It was just that turn and mini climb left at the end. ReeReeG refereed to it, but that last section always feels a bit longer towards the finish line but managed to keep the same pace as the 3rd mile to hit the line for a 17.33 for a race PB. I managed 3 faster TT's in 2020 but I think this was more satisfying and don't think I could have got too much more out of it, even if i had started faster. I'd imagine the middle section would have been more of a slog if I had gone out faster and woudlnt have been able to take advantage of the downhill either.

    The km splits showed progress throughout 3.42, 3.38, 3.32, 3.26, 3.13

    On finishing, I spotted some chap hurl the railings and knock over an elderly lady who was looking after a child and a dog. The dog and child then became stranded from the lady as the crazed man seemed to chase them towards the road. The things you see at the end of a race 😃

    I briefly saw Healy and introduced myself at the end followed by a quick catch up with a few other boardies that I had or hadn't met before. Ideally, I would have liked to stick around for a bit of a cooldown run in the park but the kids were frozen. They loved listening to the band playing the christmas music. I made my way back home and ducked out for a 4 mile cooldown around Marlay followed by a hot chocolate in my new mug. An excellantly organised event from Donore and kudos to all the volunteers from the club that made it happen.



  • Registered Users, Registered Users 2 Posts: 6,582 ✭✭✭Swashbuckler


    That was a super impressive run lad...Just goes to show the fitness is always lurking in there. Two decent race results in the past few weeks there.



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Cheers. The Clontarf half last week gave me an idea that there was a bit more there and inturn helped with race pace control for JB



  • Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    On finishing, I spotted some chap hurl the railings and knock over an elderly lady who was looking after a child and a dog. The dog and child then became stranded from the lady as the crazed man seemed to chase them towards the road. The things you see at the end of a race 😃

    It was a good bit later when I finished, but at that stage your man had the elderly woman on the ground in a headlock while the child's parents were desperately trying to pry him off. Poor dog was yapping helplessly at the shenanigans. The crazed man had on a black singlet and shorts, might be one of them anarchist types. It was really extraordinary stuff alright.

    Nice racing!



  • Registered Users, Registered Users 2 Posts: 6,582 ✭✭✭Swashbuckler


    I heard the man was choking the dog with a daisy chain he had assembled in a frenzy of viciousness and rage.



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Mon Dec 6th - 5.06 Miles @8.18

    Evening run around the local loops

    Tues 7th - 5.52 Miles @7.15

    4 x 1km bursts here in the later evening - Calmer end of the storm

    Wed 8th -

    Playing an hour of astro in some serious winds didn't allow for the the greatest quality of matches. I did a mile warmup and 2 mile cooldown here too. That defo helped alleviate some of the stiffness I get from the ball on the Thursday morning.

    Thurs 9th - 6.21 miles @8.13

    Some lunchtime loops around Marlay, The wind had finally died down by this stage.

    Friday 10th - 5.41 miles @7.24

    Had just 40 minute window here so basically just increased the effort a bit. I'm not on a plan at the minute so enjoying the freedom of just ad hoc picking my runs at the last minute.

    Saturday 11th - 6.21 miles @8.10

    Similar to previous day with no real plan before I set out bar doing around 10k. Ive seen a few do it before but to keep me intereseted, i wanted to see how many parks I could go through in a 10km run. 6 was the answer although 1 or 2 may get big headed when they hear themselves referred to as "parks" 7 is possible I think, so will give that a go over the xmas. Lucky to have so much green space near me when i thought about it.

    Approx 30 miles for week

    Mon 13th - 6.21 Miles @8.27

    I didnt run on the Sunday as was flying over to Malaga to spend 3 nights with a couple of friends near Marbella. My better half was encouraging me to do this as hadn't really been my full self recently to be honest. I had a rake of pints the night before on arriving and wasn't in the mood to get out of bed, let alone running. I'm delighted I did though as felt much better after exploring some of the hills in the local area. Tuesday's semi planned run was canned then as woke up feeling ropey again after a hard day at it on Monday and was due on the golf course within the hour anyway. Some shocking golf, plenty of local beers and some bad jokes were exactly what was needed for the little break.

    I came out of the gated appartment complex on the Tuesday night with my friend and let the gate close behind us. We were walking in the other direction so never looked left when we came out, but heard what could only by described as a grunt behind us. We both stopped and looked back to see 2 wild boar's bout 20 metres away from us staring us down. We both just stood motionless for what seemed like an eternity before they decided to turn back and run off the other way. I'm not entirely sure what we would have done if they charged towards us. My 400 metre PB would have been smashed though 😀 There had been a couple of reports of boar attacks recently I found out after.


    Wed 15th - 4.34 Miles @7.43

    Arrived back home in the afternoon here and had a brief period before the family were about. Went straight out for a detox progress run up in Marlay that did me the world of good. Swerved the kickabout later that night.

    Thursday 16th 5.08 Miles @7.55

    Back working today so got out at lunch for a jog around Marlay and Ballinteer

    Friday 17th 6.22 miles @8.13 - Pretty similar to above

    Saturday - about 6.5 miles in total including a solid effort at Marlay Parkrun 18.45.

    I had planned to run it around the 19 - 19.30 min mark but got into a nice consistent pace after the first 1km so kept at that pace then throughout.

    There was a good crowd up at this parkrun with some very good runners on show. I think it was won in a sub 16 time and my time wasnt good enough for a top ten that day.

    Sunday - 8 miles @ 8.07

    Another last min decision here. It was a nice calm day so decided to do the mountain loop up towards Ticknock forest and bring me back down towards Kilmashogue. I was going to do the final 1km climb up to Fairy castle but the clouds were a bit low and visibility wasnt great. There was enough climbing done anyway and put the brakes on on the downhill as the suface was a bit slick

    Approx 37 miles for week

    Much the same planned over the christmas period id imagine and may do the xmas day parkrun depending on what times kids are up etc. January then, I will hopefully kick into something a bit more structured.


    Cheers



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  • Registered Users Posts: 2,191 ✭✭✭healy1835


    Limerick still in the works?



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Potentially. I really need to make a call on that in the next 10 days actually. Good to see you back running.



  • Registered Users Posts: 2,191 ✭✭✭healy1835


    😛 I'd hasten to call my current regime running.....but it's a start. You reckon you're in the right spot to start a marathon block now?



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Right now no ...as I glare into my half empty glass of vino. Couple of weeks clean living and I wouldn't be a million miles away I hope. Not to tempt fate but I'm running injury free at the minute for the first time in quite a while. I even joined a club the other night.



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    It doesn't feel like that long ago since my last update, but this log had fallen well down the 2nd page with all the revitalised logs - Good to see.

    I took it easy enough over Christmas and managed to avoid the dreaded C so far anyway. I kept ticking over, getting out for short runs most days over the period. Nothing too much to report on from any of those runs, as such.

    With a bit of inside knowledge from ReeReeG, I joined DSD for this year and have already gone out for a few group runs and one good session with the group. I'm happy to be a club member and DSD is so local to me, which made it a no brainer really. I would have joined this time last year if it wasn't for the restrictions in place at the time and also injury.

    I have entries into Raheny 5, Trim 10 mile, Bohermeen Half and now also Limerick Marathon to keep me honest over the next few months. I kept getting final "early bird" reminders for Limerick which I eventually succumbed to - dam marketing... I had a rollover entry into Cork marathon but the more I thought about it, the June date didn't really suit me this time. I'd rather fall in line with club training and focus at that stage with DCM been the main target for many in the club it seems. It would be mine too.

    Monday 3rd - 5 Miles @8.08 -

    Morning jaunt around Marlay Park

    Tuesday 4th - 5.42 Miles @9.14

    Group run with DSD around the locality

    Wednesday 5th - 7 miles @6.52

    4 x 800, 2 x 600 @10k Pace- Lunchtime effort that went well

    Thursday 6th AM - 3.16 Miles @7.04

    Unplanned one here. A little christmas gift was delivered to the door here. I had combined vouchers for the Nike store(€150) and had a scan on the site a few days earlier. I saw the Alphaflys were reduced to 209 - still expensive(heard they were 150 at one stage -missed that unfort). I had to try them out - my god they are loud but felt really comfortable all the same for my mini progress run between meetings.

    PM - 6.67 Miles with the club which consisted of a very well organised 6 x 30 seconds group strides at the end

    Friday 7th - Rest - I think Friday will be my consistent rest day as have a lot on here generally

    Sat 8th - 11 miles @7.10

    Had a busy working day here so was out the door just after 6.30am. 3 x 2 mile at 6.30-6.40 range with flat mile around 7.45ish. Nice to get it done early but all in morning darkness still.

    Sun 9th - 12 Miles @7.42

    I would have ideally done a longer run the previous day and shortened this, but I was limited all weekend with time, so just improvised. This was a late evening effort up towards Leopardstown racecourse- All in dark again. There were a few spots were light wasn't great so may need to re think route a bit better next time.

    50 Mile week - previous week was 47. I wont be going too much beyond this mileage at the min.

    Mon 5.41 miles @8.18

    same as last Monday - 45 mins easy around marlay but back in daylight

    Tuesday AM - 5 Miles@8.09 lunch time run

    Tuesday PM - 4 x 1 Mile off 60-75 seconds

    Really enjoyable session with big numbers ran by Gary Crossan. I was thinking for some reason the pace was going to be HMP. It turns out it was 5k or 10K pace. I may not do the lunchtime run next time. I kept the miles all about 10kish pace (6 min mark or slightly under.). The 3rd rep may have a dipped a little but finished the 4th one strong that I felt the need to do a 5th at a moderate pace before easing into a cool down. I really enjoyed this one but I am going to struggle to make this time slot regularly due to family commitments. Doing that session or something similar in the past, I would have been more generous to myself with the recovery period. I felt more benefit from this but that could also be the group element.

    Wed - repeat of Monday's run



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  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    I have been a bit lazy on the updating the log front.

    I have been keeping in and about 50 mile weeks and feel the fitness edging back towards 2020 levels,

    Raheny 5 Miles

    I arrived early enough and got one of the last spots in the Church Carpark. I chilled out in the car for a while but was conscious not to let the eyes close. In 2020 I fell asleep in car and wasn't a million miles from missing the race. I had entered this race prior to joining DSD and haven't been able to source a singlet as of yet so I was without club for this one.

    I completed this race in 29.34 in 2020 so the goal was to improve on that and potentially get sub 29 if the legs allowed. I did a 15 minute warmup in St Annes.

    I placed myself about 15-20 rows back in the pen next to a Dunboyne runner I know. He asked me the target and I think I gave a vague enough answer but mentioned sub 30 when pushed. He was planning about 6 min or 6.10 miles so In my head, I was thinking I'll pace myself for the first mile close to him. The usual fighting for positions for the first 500 metres avoiding dangling legs and parked cars. I wasn't pushing here and kept myself out of any potential bother. The first mile clocked in at 5.56 so I was content with that as hadn't really worked as of yet. It was time to edge the pace up a bit and see how the legs responded.

    I slowly made some ground up on the 2nd mile and edged past a few and worked from group to group. Mile 2 - 5.51.

    I was still feeling relatively strong here and did some maths in my head to see if the sub 29 was on. Mile 3 is a kinder mile in terms of elevation so for similar effort or even slightly less, going by my HR, the pace would naturally come down a bit. I continued to work from group to group and mile 3 came in at 5.44.

    I'm not a huge fan of the section in the park simply due to the hairpin really. I love running in parks in general but my dodgy knee doesn't like sharp right turns. It was becoming a little more dispersed at this stage so found 2 or 3 guys and worked with them up the drag in the avenue. I was surprised to see Fionnuala McCormack coming down the other side as I figured she would have been further up the road. The drag was definitely feeling longer than I remembered and into the wind was making effort levels hitting the max to keep the pace. I had an ingling at this stage that something may have been off and then my watched beeped for mile 4 at the 4 mile marker(5.45) but that marker was after the hair pin and I still had a couple of hundred metres to run before I turned. I let it drift out of my mind though as I love the last section of this race.

    I released as much as I could going down the hill and out of the park. Approaching the last loop, I heard someone shout from crowd just 600 metres left. A few seconds later my watched beeped for 5 miles which added to the confusement (5.43). I momentarily lost my composure as someone kicked on past me. That gave me the impetous though to finish strong and reeled him in as we approached the last straight. I crossed the line at on my watch at 30.24(5.17 avg pace for last 0.28) but had completed 5.28 Miles. That took me a good minute to figure out what was going on before I saw lots of others comparing their garmin distances after the race.

    I was a bit miffed initially at the distance error but these things can happen and it was simply an unfortunate situation for Raheny AC as it is a fantastic race and setting. I'm already looking forward to returning next year. According to Jebuz calcuator on the the race page, my time would have been in and around 28.40-45 which would have been a big PB for me. I will be taking the positives out of this one anyway and go into Trim this week in a positive place.

    Cheers

    Post edited by Lambay island on


  • Registered Users, Registered Users 2 Posts: 220 ✭✭E.coli


    Fair play on the race man. I know not the official PB you wanted but look at it this way, that extra 0.3 will stand to you from a confidence persepctive for this week.


    Best of luck with it



  • Registered Users, Registered Users 2 Posts: 2,501 ✭✭✭Laineyfrecks


    Well done D, very best of luck for Trim on Sunday!



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    Monday 6.21 Miles @8.18

    Morning loops up around Marlay Park. Legs felt okay here after Raheny but took it gently and mostly on grass.

    Tuesday AM 4.43 Miles @6.47

    I had about half hour here early in the morn before I had to get the kids breakfast and lunch sorted. I reverted to the Mona Fartlek workout which is an ideal shorter interim workout between 2 races. This fartlek fell on my last week of a marathon plan L gave me back in 2020 and I often go back to it when time is restricted.

    Tuesday PM 5.06 Miles @7.54

    I managed to get out at lunch again for a bonus trot around the locality after a meeting got cancelled.

    Wednesday 6.2 Miles @8.13

    Easy 10k at lunch around Ballinteer

    Thursday 6 Miles @9.16

    Easy evening run with the Club followed by 10 x100 metres at speed as majority were training for a Mile TT on Saturday.

    Friday 6.2 Miles @8.15

    Similar route to Wednesday. The sprints the night before seemed to take it out of my legs so decided to sit out the Saturday

    Sunday Trim 10

    The previous week at Raheny gave me a good gauge of a target here. The tinman race calculator had me at 59.59 so that was the target.

    Parked in the OPW carpark and used the 2km distance to the start as a warmup. I got in the pen early and at one stage some sideways rain woke us all up very quickly. I generally make sure I place myself well back as I like to work my way into races and gain confidence from passing people. The plan for me was simple, miles 1-9 at approx 6 min miles and mile 10 around 5.30-5.40.

    The first 4 miles were going to plan on the clock. 5.58, 6.00,5.59,5.57. I felt when we turned half way through mile 4 the I was now into a headwind. It immediately involved working a little harder to stay on pace. At this stage It had already gone through my head, that I should have bought a bit of time with the earlier downwind miles. Of course, I didn't notice at the time how the wind was at my back for the first 20 minutes.

    Mile 5 was a slog, Uphill and straight into wind. I could see the pace was leaking but I was still gaining places, so I figured everyone would be struggling here. My outlook was starting to look bleak as we were still into a headwind and time leaking as we entered into the 6th mile now. 6.10, 6.04.

    I remember looking at my watch at this stage and was about 9 seconds down on sub 60 time but my watch was beeping a good 30 metres before the mile markers. I was probably closer to 20 seconds down. I couldn't see how I could make that time up now as the last 2 miles had zapped me. There was a good reprieve in Mile 7 where the road was flatter and wind was no longer in our faces. I managed to control things a bit better here and the mile clocked in at 5.58.

    I was still conscious my watch was not accurate with the markers so still had lots to make up on the last 3 miles. I kept the rebuild going in mile 8 (5.59) but it left a lot to do for the last 2 miles.

    Both were net downhill and the wind if anything was now helping. I reckoned I needed two 5.50 miles to go under. I caught a group of 4 at the start of the 9th mile and I figured these must be targeting sub 60 but after a few hundred metres I knew I needed to kick. A Dunboyne guy from the group went with me a we split the work up the drag at the end of mile 9 . That mile clocked in at 5.52 , okay so this was still on, I thought. My Dunboyne compatriot seemed to have done himself in on the last climb so I was alone again trying to work hard approaching the last turn. My pace was now at 5.40-45 so I started to think I would get the target now as only 500 metres left. As soon as I made the last turn the wind was so strong it felt like it knocked me backwards. There was now 400 metres of this to finish - it was hellish when I was so nip and tuck with the time. I saw the clock tick past 60 as I approached the line but I did start further back and I knew I was about 7 seconds inside the 60 on the watch. Any form had long gone out the window at this stage as I flapped over the line. I got past the finish and leaned over the railings to catch my breath - I was goosed. That was the hardest last 400 I had ever experienced in a race. I eventually saw the chip time on Popup and it had me at 60.02. Ah well, I gave it a good shot and to be fair I'm generally delighted to be back in similar shape to late 2020. As someone mentioned on my strava comments, Onwards and upwards now..



  • Registered Users Posts: 2,191 ✭✭✭healy1835


    I know what it feel likes to struggle on that Mile 5/6 stretch in Trim. Reading yourself and Wubble Wubble's reports brought it all flooding back to me. Great running though. Sub 60 is a big milestone so to be that close bodes well for the both the immediate and long term. You starting marathon block proper now? You're in for Bohermeen yeah?



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    This week J yeh.. Mileage wont be massive but I'll be concentrating on banking enough Long Runs with plenty of MP along with a midweek session. In for Bohermeen yeh and the matter of a potential XC in there too.



  • Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Savage effort over the last few miles. Well done


    TbL



  • Registered Users, Registered Users 2 Posts: 6,582 ✭✭✭Swashbuckler


    Sickener to miss out on the notional sub 60 but like you said it's more important you're back to previous shape. Great run man. Reading all these reports I don't think I'll be in any rush down there next year. Sounds rough.



  • Registered Users Posts: 1,008 ✭✭✭Lambay island


    To be fair you should. 10 mile is a great event IMO. I cant speak for Dungarvan but Trim is so well organised and a very fair route. The wild wind all weekend just made them that bit more difficult this time.



  • Registered Users, Registered Users 2 Posts: 6,582 ✭✭✭Swashbuckler


    Oh dont get me wrong I love the ten mile distance but that's a few years now where I've heard the weather in Dungarvan was tricky. Plus there's a few decent ten milers around this neck of the woods rather than travelling. Dungarvan is a good 2hr drive from where I live.



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