You only get what you give

Basebuilding (DM Training W-2) continued

Saturday 18/06/2022

Half on the Head Half marathon

My local half marathon and a must do race, missed it in 2017 due to a mate's stag party up the country but it's a race I plan to do every year where possible. For a variety of reasons, the route of race takes place on routes that I regularly in training or at least significant parts of it so it's as much a home race as can be really, it gets good support from my AC and it's a fundraiser for community organisations. It's also a reference point for me in generally well organized road races, no race is perfect but this is one of the better ones in the county.

Plan for the day was a similar approach to Limerick with 5:30min/km pace approx up till 10miles approx and then pick up the pace for a fast finish. Figuring around 1:53/1:55 finish time and a nice day out sure. Number collection got out of the way the evening before so parked up around 10:15, my wife was doing the 10K race (her first in a long time and got on grand which was nice, luckily she met a neighbour to run&walk it with). I did a brief 1K warm up about 15/20mins before the race was due to start, given my planned run ahead I wasn't even going to bother do a warm up but just said I would to do a quick systems check...laces and so. On the day I worn my now favoured Saucony Triumph's that I've been using on long runs of late, not a fast shoe (I was tempted to try my Next% Tempo for the craic) but the Triumph worked out well in Limerick so figured they'd do fine today.

Just before the start of the race I heard word of route changes which was a surprise, as it turned out it was 10K route which was changing and not the half. I passed on the info to my wife...not sure whether she could work out the route as I told her but trusted it would be marshaled. Just in the few mins before the start I spotted @Swashbuckler from this parts so wished him luck and advised him on the route change for his 10K...it was then covered in the race briefing but I don't think this change was an ideal situation and had hoped I hadn't confused P as well as my wife with my info. With that off we went, and another change this year was the 10K and HM went off together...in previous editions we normally gets what's like a guard of honour as we run past the 10Ks at their former start line on the main street.

I'm going to break this race down into a four sections, the first 8 miles...a 1.5 mile section, 2+ miles down hill and then the finish. I'm also not going to give mile splits because as I ran down the main street of Ballyheigue I glanced at the watch and then dawned...you're still in metric...maybe I should transition back to mile for the marathon training, been a few years since I used them for training.

Mile 1-8

Took it nice and handy starting off, let them all go and just bed into the easy pace. Nice support from a few locals at the start of the race which is always good. The first mile here is where the race really can be messed up for many here, you've ran about 600m on the flat but then you've another 1K+ of a lot of steady climbing that can take a lot of you if you get it wrong. In the middle of the second mile a club mate went past me, had spoken with him before hand and he was going for 1:50 so left him go. Another club mate came beside me then and bedded in, told him what I was planning and he said grand and he'd stick with me. Interesting development as usually during races I don't talk at all, on the flip side I am renowned talker in running/training groups...not sure why I do that but guess I feel more comfortable talking in training. For the race today I took a different approach...the next 7 miles or so we chatting away and it was great to be honest...and together we zipped away over a good few of the hills. I did some marathon training with this guy back in 2019 when my wife was training for her first marathon and he ran with us a few times. Just a nice fella and easy to pass the time with.

Mile 8-9.5

Talking eased off here and my club mate told me to push on as he wanted to ease back due to some knee issues he had recently. I was in two minds but he said go for it. This section is an absolute dog as you have a pretty significant climb and a bit of a switchback in it. It's not a bad as the Gap of Dunloe which I did back in Nov but still really testing. Passing by one guy who was struggling I told him 5 mins running and the hills are done (I always revert to time instead of distance for these thoughts mentally), passed a few people on this section but was yearning for the last final cresting over the hill and then down you go.

Mile 9.5-12

Lovely, the hills (barring a few very minor kicks) are done now, now is the time to kick on. My pacing this point had me averaging around 5:18/5:19min/km and I knew now due to the nature of the route I was only likely to get faster so was thinking was sub 1:50 on the cards. My concentration was a bit off on the downhill as my club mate caught up with at least twice and he said I was leaning back so I just forgot the time and just focused on form and pushed on. Just to confuse things I'll give some splits in KMs (cos that's all I have), 4:46, 4:46, 4:45, 4:35. Passed by the final water station at this stage and delighted to see it manned by some of the juveniles from my club. Some great support there which gave me a boost for finish.I could see a club mate ahead who was going for 1:50 so I kept my eyes to the gap with him in the distance and just focused on shortening it as best I could over the last section of the race.

To the finish

Now primarily on the flat and running back to the village now, my legs were screaming a little bit but every step is a step closer to being done...few runners ahead so just eyes on them to see who could I catch. Sometimes passing at this stage of races can feel like two lorries overtaking on a motorway...both on the limit...takes a long time to get done! The KM splits were 4:59, 4:59....coming into the last 400/500m to go I was giving it my best as I knew the time was gonna be close. Into the last 200 me and I glance at my watch...push push push. My legs are not going to take a sprint so just has to be a hard drive all the way to finish. Round the final bend, I see the clock roll over the 1:50 (feck)...through the finish line and hit stop. Took a few mins to stand beside the the gazebo for support...that was a tough effort for the last few miles. 4:32min/km was my pace over last bit of the race, really had no more to give. Gun time 1:50:03 (Chip time 1:49:58, nice one and my second fastest time on the course, 1:48:38 back in 2018 is my best effort).

Caught up with some clubmates then for a few mins before heading home for a shower and then back to watch the prize givings in Flahives. Caught up with a few people there including the aformentioned @Swashbuckler of these parts who ran a great 10K to place third. All in all a great day and excellent to have the event back on the cards for the first time since 2019. Will be signing up for next year's event as soon as the entry opens.

Sunday 19/06/2022

Early on the road over to Cork this morning for the last of the juvenile Munster Championships so left any planned run until evening time. Long day but nice to be able to be there to support my club's athlete's competing. Finished up around 4:30pm and hit the road for home, got pretty tired about an hour into the journey so pulled over for a 20min doze in Ballyvourney. Much better after that. Once I got home I watched the F1 and then just did a 5K easy out/back run from home. 5K easy in 29:06 @ 5:48min/km.

Weekly total: 54K

Year to date: 1010.5K

Nothing specific planned for the week ahead, easy mileage for the most part. The fun begins proper next week.

Basebuilding (DM Training W-1) continued

Friday 24/06/2022

Ended up taking this as a rest day, the weather was disastrous so I easily persuaded to take the evening off.

Saturday 25/06/2022

Long day over at the county finals for the community games athletics programme. Think it's only my second time at the event and the last time I was there I was officiating in the javelin competition. This time I was there as one of the coaches for the area I live so it was different experience, bit strange when some of the athletics I coach in my club are competing for different areas than where I live.

When I got home I managed to a 10.5K easy run (@5:52min/km in 1:01:44) in between the showers.

Sunday 26/06/2022

Community Games finished up a bit earlier today so home in the mid afternoon, smaller crowd today but horrendous weather conditions again...your heart would go out to athletes waiting for their events on track and then when they are competing...the distance races a real slog....like running uphill I commented to someone with the headwind they had on the back straight. My daughter picked up a bronze medal for herself on a mixed relay team so that was a nice bonus. When I got home I went for a nap so it was around 4:30 by the time I was going out for my run. Pretty lazy going out the door and timed my run to be back in time to watch the National Senior Track & Field Championships on RTE at 6pm....bit annoyed to find out when I got home the coverage was delayed due to the quarter finals coverage of some other competition in a different code....an almost parochial affair of the same 3/4 teams who play each other year in year out...no interest at all! Flicked on the youtube stream to watch the men's 5000m race and a cracker of race that one. Brilliant seeing what our home based athletes can do. When eventually the main event got going on RTE it was great to see some fine racing, the women's sprints and the men's middle distance races really caught the eye. The women's sprinters are just all driving each other now to higher levels, hopefully the standards continue to rise and the country sees some reward from it in the international competitions to come in the remainder of the year.

For my own case my run was 13K easy, I added in 6x strides at the end of this...legs felt the better for having done so also.

Weekly total: 50K

Year to date: 1060.5K

Next week, begins week 1 of Dublin Marathon Training.....looks like this will be a winter training block with the weather we're having. Least the temperatures are decent...now about the driving wind and rain.

DM Training Week 2 (Hanson Beginner)

Monday 4th July

Rest

Tuesday 5th July

8K easy in 48mins @ 6min/km. We were over in Trabolgan for a few days staying with my sister's family. Just did an out and back run to Whitegate. Not my most favourite road I've ever run on with a lot of high speed traffic and no road markings but due to a lack of phone coverage I couldn't plan a better route. Headed over to the Cork City Sports that evening, fantastic event and glad to have attended, real buzz to it all and some top class performances on show. Lots to highlight but two to mention were Sarah Healy in the women's 3K, literally diving/falling to the line as her legs gave way over the last few strides and Darragh McElhinney lighting up the place in the men's 3K. Thought it was a real nice touch of the guy that paced him for the first 4 laps stayed on track to cheer him on after finishing pacing. My second time seeing McElhinney live (was at the Eurocross last year) and he really is superb. Two great young hope for now and the future.

Wednesday 6th July

Rest, back home to Kerry this evening. Felt pretty bad on the drive home to Kerry, just a bit of headache but got very shivery once I landed at home and just went to bed. Couldn't sleep them with a high temperature, for some reason my arms felt like they were on fire and lower back quite sore. Negative covid test but had my suspicions.

Thursday 7th July

After a crap night, took another test and confirmed a postive result, have been waiting for this to come as couldn't figure how I had managed to avoid it so far as some people I know have had it multiple times. That will no doubt wipe out probably much of the next week of training. Opinions from those who've had it would be welcome here. Probably a good time to get it as even if I get back running end of next week I've a few weeks to get my mileage back up before any form of SOS sessions in my plan.

DM Training Week 2 (Hanson Beginner) continued

Rest of the week written off due to covid, felt awful....no chance of running even if I wanted too.

Weekly total: 8K

Year to date: 1114.7K

DM Training Week 4 (Hanson Beginner)

Monday 18th July

OFF

Tuesday 19th July

8K in 46:43 @ 5:50min/km, just an out and back run from home. Running past a house that has quite a large/fast dog in resident, who has a least once before came out to follow me on the road. This time he appeared to have no way out of his yard....it's part of a loop I'd like to run on more often so might try running past it a little bit more often so the dog gets bored of seeing me.

Wednesday 20th July

OFF

Thursday 21st July

5K in 30:44 @ 6:09min/km, ran with my daughter on her bike. Felt this run a bit tougher than Tuesday's for some reason. Having to concentrate a lot on with my 10 year old was doing with her bike as she doesn't have much road sense yet.

Friday 22nd July

Trip up to Dublin for work, staying in what will very soon be our former apartment in Sallins. Had plans for an evening out with some work colleagues as one is retiring so took the opportunity to do a run in Sallins before work on the canal tow path where I learned to run back in 2013. It was the place I did most of my couch to 5K. The place has changed a bit since we moved away in 2015 and a new significant flyover the has been added as a part of the Sallins bypass. The bypass of the village is a great addition in fairness and as I run around now I can spot loads of new routes for potential runs. One of my favourite things for running in the area in general was that it was a very safe place to run. Due to the Millenium park beside Naas I could run from my house and do a 10K-16K loop running for nearly the entire part on footpath/cycle lane type surface and not have to worry about being on the road itself. Now probably 95% of the running I do in a given year is on open roads that are not marked/no hard shoulder and will never have a footpath. Anyways I reminised a small bit as I ran on the route the various challenges of the couch to 5K back in the day...first running injuries from sports...shin splits/calf injuries and the rest but they all passed and I'm still running. 5K in 30:44 @ 6:09min/km.

Saturday 23rd July

In Sallins and finally to get bac

Sunday 17th July

Said I'd try get my run done before the heat picked up too much, didn't start it till around 9:45 and it was horrible slog from start to finish with a bit of stopping and starting. I stopped 3 times in the last 5K for a minute or two. Got a bit of a giving out to when I got home as maybe I was trying too much too soon.

10.3K in 1:01:07 @ 5:59min/km (elapsed time was 1:05:47).

Weekly total: 22.5K

Year to date: 1137.2K

Glad to be back running but recovery is going to take a bit longer than I would like. Will try follow the training plan proper this week and see how things go. Would hope that as it's all easy running and two rest days that I can manage it.

DM Training Week 4 (Hanson Beginner)

Monday 18th July

OFF

Tuesday 19th July

8K in 46:43 @ 5:50min/km, just an out and back run from home. Running past a house that has quite a large/fast dog in resident, who has a least once before came out to follow me on the road. This time he appeared to have no way out of his yard....it's part of a loop I'd like to run on more often so might try running past it a little bit more often so the dog gets bored of seeing me.

Wednesday 20th July

OFF

Thursday 21st July

5K in 30:44 @ 6:09min/km, ran with my daughter on her bike. Felt this run a bit tougher than Tuesday's for some reason. Having to concentrate a lot on with my 10 year old was doing with her bike as she doesn't have much road sense yet.

Friday 22nd July

Trip up to Dublin for work, staying in what will very soon be our former apartment in Sallins. Had plans for an evening out with some work colleagues as one is retiring so took the opportunity to do a run in Sallins before work on the canal tow path where I learned to run back in 2013. It was the place I did most of my couch to 5K. The place has changed a bit since we moved away in 2015 and a new significant flyover the has been added as a part of the Sallins bypass. The bypass of the village is a great addition in fairness and as I run around now I can spot loads of new routes for potential runs. One of my favourite things for running in the area in general was that it was a very safe place to run. Due to the Millenium park beside Naas I could run from my house and do a 10K-16K loop running for nearly the entire part on footpath/cycle lane type surface and not have to worry about being on the road itself. Now probably 95% of the running I do in a given year is on open roads that are not marked/no hard shoulder and will never have a footpath. Anyways I reminised a small bit as I ran on the route the various challenges of the couch to 5K back in the day...first running injuries from sports...shin splits/calf injuries and the rest but they all passed and I'm still running. 5K in 30:44 @ 6:09min/km.

Saturday 23rd July

In Sallins and finally to get back to parkrun after a 6 week break for a variety of reasons. I had met my old work boss the night before and he was due to volunteer at Castletown parkrun (one I've never done) so I was debating between that one, Kilcock and Naas (my old home parkrun). In the end I went with Castletown. Nice two lapper of a route with a fair bit of a pull from 2K to 3K and then you get to finish the last half a K on a good pull as well. I enjoyed the route and managed my effort/pace throughout for a 10K effort. Even if the time doesn't align for what would be a normal 10K for me it's where I am at the moment based on effort...maybe in a few weeks it will gradually get back to what I would like to see for such an effort. I got passed by an older guy around 3K into the route and kept tabs with him for the rest of the run, in the last half a K I made a move to pull up close to behind him, I made one kick in the last 50m to go past but he responded and I had no chance. Got chatting with him afterwards and he told me he's an IMRA runner now (previously an ultra runner)..I joked with him saying I was at nothing trying to race him!

24:31 was my time for the morning.

1.5K warm up before and the same after meant 8K for the morning.

Nice to catch my old boss again who was marshalling on the route so had a chat with him at the end of the event.

Afterwards heading back into the city centre to meet a friend of mine and his family home from Canada for a few weeks so great to catch up for a few hours before hitting the road for home.

Sunday 24th July

Back home in Kerry and took a lie in after a few busy days so no run until around lunchtime, used a former lockdown route from back in the day to fit an 8K route into what is normally a 5.2K loop with some outs/backs on random lanes. 8K in 46:55 @ 5:51min/km.

Weekly total: 34.5K

Year to date: 1179.7K

Much better week this week than last week thankfully, with the scheduled 5 runs in across the 7 days. The parkrun was tough but nice to do to see where I am at. For the week ahead it's also 5 days running which should see me hit 40K so getting back to where I'd like to be.

DM Training Week 8 (Hanson Beginner)

Monday 15th August

10.5K in 1:05:12 @ 6:12min/km. Half of this run was in company with some running mates which was good, one of which is just returning to running after having her first child back in March. The second half of the run was on my own and went off road to the trail/sand dunes around the Banna area.

Tuesday 16th August

6 x 800m speed w 400m recovery, 2K w/u & c/d

First time since starting these in recent weeks that I could do them around home. Using the same stretch of road I've used for similar work before as it's pretty flat and straight so manageable enough with traffic. Forgot to hit the lap button after my warm up so I don't have a split time for the first 800 2.9K w/u and 1st split in 16:22 @ 5:38min/km, but for the rest it went as follows 3:50, 3:46, 3:53, 3:47, 3:50. 2K c/d in 11:57 @ 5:49min/km. Worn a different pair of runners than the previous intervals had been done in, went with my Next% Tempos so they felt pretty nice for the faster stuff.

12K in total for the session

Wednesday 17th August

Off

Thursday 18th August

8K Tempo, 2K w/u & c/d

2K in 12:02 @ 5:58min/km, 8K in 41:19 @ 5:10min/km, 2K in 12:27 @ 6:13min/km

Using what are now an old pair of Nike Zoomfly Flyknits (still the only pair I have) but have 400K on them...still holding up well thankfully. I used to use them for 5K and 10K races as a fast shoe. I ran over to Causeway and then a small out and back off the loop over there to make up the distance I was going to be running. Bit of a decent head wind on the second half of the run and a short sharp hill after a long drag probably contributed to the last K of the tempo section feeling tough. Pace wise I'm still on the fast side for these, should be 5:20s avg but not doing well on the pacing for them yet.

Friday 19th August

8K in 47:46 @ 5:58min/km.

Saturday 20th August

Tralee parkrun, 27:11 @ 5:53min/km. 2K w/u before hand and 3K easy run afterwards to get the planned 10K for the day. Just ran this with a few people I know through parkrun so just chatting away for the full thing. Hadn't done parkrun in Tralee for 2.5 months for a variety of reasons but would like to make it more often and do my Saturday run as part of it when possible. Bit of buzz about the town as the festival has kicked off.

Sunday 21st August

17K Long in 1:40:00 @ 5:52min/km. Ran this with some running mates who were doing 22.5K on the day so I split off around 13K to run the last 4K on my own. Again where possible I will probably work my own runs around the group where possible as it's an easy way getting the mileage in chatting away. Just when I got back to Ardfert I could feel a bit of tightness in my left quad. Something new so will keep an eye on it over the next few days. Possibly take tomorrow off and see how it is for the session on Tuesday or drop the session.

Weekly total: 68.4K (highest weekly mileage so far this year)

Year to date: 1397.8K

Another week down, so far so good. Little bit worried about the quad so will watch that space.

DM Training Week 10 (Hanson Beginner)

Monday 29th August

Legs (and feet) pretty tired after the weekend's effort, very stiff this morning getting up so do some calf raises and that sorted it (need to do these a few times a week to keep the physio away). There was an easy 11K on the plan but met up with some running mates to use local 4.5K loop whilst my daughter was at camogie training. Little bit later starting off so just time for 7.5K in 47:36 @ 6:20min/km but having been not able to run last Monday I was happy with it.

Tuesday 30th August

4 x 1200K w 400m recovery, 2K w/u & c/d...the last of the speed sessions before Tuesday's become strength sessions for the remainder of the plan. That will mean longer and slower intervals with larger recovery periods and will mean a step up in mileage on another evening of the week.

Took care of this one after work, this time doing it on my own near home on the patch of road I regularly use for intervals. It's slightly faster going one direction than the other usually I find due to a very slight decline/incline at each end of the road and of course the wind in play on the day. Yesterday went well but I did find the last interval tough going and took a few secs to recover after it before doing the cool down jog home. Used my Saucony Endorphin Speeds for this.

2K w/u in 12:04 @ 5:59min/km,

The splits for the 1200 were 5:38, 5:48, 5:43, 5:44 (plan was to be in the 5:35-5:50 min range for this).

2K c/d in 11:27 @ 5:42min/km

10K in total for the session

Wednesday 31st August

Off. Legs feeling good so did some calf raises on my lunch to keep things good.

DM Training Week 11 (Hanson Beginner)

Monday 5th September

Easy 8K to do, 8K in 46:28 @ 5:48min/km. This run went fine for the most part but after 6K could really got quite a good bit of discomfort in my left foot. Felt it slightly on the run the day before but nothing of note. Today I said I stop and try ease it out but that did nothing. I did run the last 2K home but was not comfortable....limping the next day after the run as well so physio time.

Tuesday 6th-Saturday 10th September

No running, tried a run on Thursday but checked out after about 300m as just did not feel right. Had a physio appointment on Friday afternoon, was worried it was possible a stress fracture but based on his tests he says it's not and thinks it's just some inflammation where the metatarsals meets some other bones (I think the cuboid bone it's called) and that a week's rest from running should sort it out. Disappointed but hopefully it's just a silly niggle that goes away as quick as it came. I can walk and cycle with it guess that will have to do for now.

Sunday 11th September

Out on the bike for the first time in months, only did 21.5K in 52mins. Will be doing a good bit more on the bike in the days/week ahead to try hold onto fitness.

Weekly total: 8K (Feck)

Year to date: 1540.20K (all being well should hit the 1000 miles this week year)

Week 11 of the plan didn't cause any issues as I never got to do it, hopefully back running at the end of the week.

DM Training Week 13 (Hanson Beginner Make the start line)

Monday 19th September

Another cycle day, 27.6K @ 24.9kph

Tuesday 20th September

First run in just over two weeks, 5K easy on the beach (avg pace 5:56min/km) ....manageable but not very comfortable and a bit ugh. Foot no better or worse from it so it's the start of the comeback hopefully.

Wednesday 21st September

Got out for a cycle at lunchtime, decided to try push the pace a bit to hopefully encourage more of a training effect similar to running a steady/tempo pace. It was only a 21K cycle in 45mins but the average pace was 27.3kph so felt difficult than cycling the previous week.

Thursday 22nd September

Up to my parents place the previous evening and then took in the ploughing championships for something to do. Went to the local GAA that evening with the intention of running laps on the grass on the circumference of the pitches. Unfortunately training was on on both pitches so I could only run on grass for some of the lap with a half of the lap on a gravel track. It was okay, manageable but still not right yet. I did check it with the physio that I visited so he was happy with the progress. 5K tempo in 28:17 @ 5:39min/km.

Friday 23rd September

Off, up in Dublin for work/group activity and night out. Great to meet up with some people who I have not meet since before covid and some others who work at the other end of the country to me and would never meet regularly but would work on project teams with.

Saturday 24th September

Back to Kerry today, had thought about maybe trying a parkrun out but after a busy few days I took the lie in and hit the road in the mid morning. Back to the beach for a run then. Little bit more of a challenge this work as the tide was really gone out much at all so a bit more softer sand to run on. 5K easy in 31:34 @ 6:18min/km.

Sunday 25th September

Over on coaching duty to the first day of the county cross country championships, we had around 20 juveniles running across various age. A few individual medals were won and one team prize so nice to see the athletes get reward following their return to training mid last month. I hung around the watch the novice race on the day, seeing DeepBlue of these parts make his debut and run well. Once the event was finished then I had planned to do my own training run on the same course and run some laps. Two purposes for the training, one was to up the mileage a bit to 7K and two was to see about possibly considering to run in the master's race the next weekend. I did 7K on the course, it was fine but confirmed my thoughts that whilst I could do the distance that an attempt at a cross country race would do me no favours so keep training hopefully make the start line of Dublin. 7K in 42:49 @ 6:07min/km.

Weekly total: 22K

Year to date: 1562.20K

Week 13 thoughts, nice to be back running at least if not to the extent I would hope as of yet. Still hoping to make the start line if I can build up again. No taper will be required!

DM Training Week 14 (Hanson Beginner Make the start line)

Monday 26th September

Off, having thoughts about getting a second opinion on the niggle/injury as thought it would be cleared at this stage.

Tuesday 27th September

Club speed session, not sure how rational this was but said I'd enjoy the company/distraction at least running with a few club mates and see if I could irritate the foot a bit before getting another physio to have a look. Did the warm up and the first block of the fartlek session which would have covered around 4K and felt okay but got sore enough over the second half of the run. 8K in 43mins.

Wednesday 28th September - Friday 30th September

Off, combination of factors....feeling sorry for myself, maybe a little sore around the foot and demotivated to even bother with the bike as I had done so the previous week. On Friday morning I messaged the other physio (someone I have attended before with injuries) but didn't hear back and as he's due to travel and race at the moment I thought maybe he's on leave. My own fault really as probably should have checked in with him weeks ago.

Saturday 1st October

Still de-motivated but having not a parkrun for over a month I forced myself to just go do it. Again with the logic of running with some people and chatting away. It worked well I thought as keep it sensible pace wise, 26:04 was my time and for the first half I ran with one guy I know and told him to push on as felt I might be holding him but then one of girls from a running group I run with was just behind us so ran with her for the second half of run. Good start to the day. No warm up and no cool down, just the 5K.

Sunday 2nd October

Again over to Killarney on coaching duty to support our athletes on the day. Another 20 plus juvenile athletes running for the club again today and some brilliant racing with two teams prizes secured. Some of the scoring members on teams were running out of age so bodes well for them for the season ahead. I hung around to watch the masters race (the one I'd normally be running in) and great to see a large field again this year...the over 50 race looking extremely competitive. Our over 35 team placed 4th (beaten by them from KVAC I believe) and our o65s finished first in their race (we proudly can field an o65 team and even have an extra runner for backup).

I managed to catch the second half of United getting an awful hammering from city, pity after a decent start to the season but a reality check. I arranged to meet then to meet a running mate at 4pm for a run on the roads around Banna. I said to him I'd like to try a 10K if that suited him (5K out and back sort of thing), things were fine for the first 8K approx but even with the chat my foot was pretty sore for the last 2K. 10K in 57:15 @ 5:43min/km.

Weekly total: 23K

Year to date: 1585.20K

Week 14 thoughts, probably not as good a week as week 13 had been, should really have got out on the bike again to offset the lose of some of the runs I have missed. Will try better in the week ahead.

DM Training Week 15 (Hanson Beginner Make the start line)

Monday 3rd October

Finally caught up to date, got a call from the physio I wanted a second opinion from yesterday and got an appointment. After an assesment it's not fully clear what is going on, it's a mid foot injury for sure but based on what I can currently do and the nature of the pain and when it kicks it's unlikely to be a stress fracture (not 100% not one though). It is likely due to a combinaton of factors, the increase in mileage plus both the sessions and also the affect of the easier running on my form and simply overloaded part of my foot, very odd thing. Strength wise, my hips are pretty balanced but the thoughts are my calfs probably need work but it's too soon before the marathon to make a significant change there so for now I have to work on form (keeping upright), more pep in my step even if that means running the slower runs a bit faster. I also have two checks on the following day to see if I can run again or ease off....plus back on the bike again for some easy runs as needs be.

In regards the Dublin marathon, I am due to back to the physio on the week starting the 17th of Oct so will make a call then, realistically if I can't get back up to half marathon distance by then then I probably will have to can it unless willing to start the race and drop out if/when needs be, not really sure the point of doing that and have never dropped out of a race to date so not sure if I want to start that. In regards testing the foot the physio even suggested that looking at even a test at 16miles that week might be a realistic target before go/no go. I was delighted to get the appointment yesterday and looking back to when the injury occurred I was surprised that it was 5 weeks ago, I feel possibly I have left this one too late when I thought it would clear quicker. I am also aware that I have not been in very good form at late at all due to a number of stresses in life (two significant ones that I am aware of) so maybe it's not surprise how this has panned out. I have entered the ballot of London this year and part of me thinks I won't be able to do Dublin but the running gods will favour me and I'll come out in the ballot this time (think I've entered it 6/7 times) and if it works out that way or if I could make that choice I'd rather get right and do London. Dublin will be there next year again for me all being well.

Made a club run last night, 8K in 43min @ 5:22min/km

Second time using it AM, I got to the same point last year when training for the Manchester marathon (was due to take place in Oct) and had a shin issue. I mentioned that to the physio when I met him and described it and he said that did indeed sound like the start of a stress fracture.

Thank you kindly, the running gods will come through for me I hope!!

Thanks K, I think it's down to a combination of factors so something had to give and nothing finer than marathon training to find a weak spot. I am back running but it's the unknown now is the issue, maybe I take the chance and start it and see what happens. I suspect I'd get to half marathon before having to decide to can it but I know fitness wise I am nowhere near where I should be. There is a pool around 15-20mins drive from me so something I think I will definitely have to look at if/when I get something similar in future. I probably wasn't doing enough volume on the bike in the few weeks I was doing it to offset the loss of running.

DM Training Week 16 (Hanson Beginner Make the start line)

Monday 10th October

8K easy in 45:26min @ 5:41min/km, out and back run after getting home from London. A bit later getting out at 6:30pm but got the run done in the last bit of brightness. Have charged up my bodylite soon as figure going to be using it very soon!

Tuesday 11th October

Off

Wednesday 12th October

7K in 38:43min @ 5:31min/km, have this classed as an easy run but everything is a but samey on the pace front at the moment but it's what working best for me. Got this one in at lunchtime as had a few hours coaching to do in the evening.

Thursday 13th October

Here I slotted in my planned half marathon run for the week, wasn't going to be able to fit it in at the weekend as was attending a day 2 Level 2 Coaching course in Athlone on Saturday and Sunday so at best it was going to be some shorter runs at the weekend. Decided to drive over to Causeway and use the 4.4K approx loop there for my laps. My plan was do it in short laps with this as meant if I had an issue with my foot I could call it and not be anymore than 10-15mins from the car...also it's a good psychological tester and here was where I did a lot of my training for the Donadea 50K 2018. Being able to leave water at my car and another pair of runners (just in case what I had on caused me any issues) was handy. Having not be doing anything particularly long recently I also wanted practice using the gels I have for the first time this year I think (have some Maurten 100s I bought just before getting injured), unusual texture but all good with them. I started off wearing my Nike Tempo Next% (which was always planned to be my runners for marathon day) but after the first lap I had to take them off...I worn them at parkrun a few weeks back and were okay but a definite no this time as just felt I didn't have the support I need in the shoe at the moment and everything was simply not right escpecially if I hit any sort of uneven surface, just not stable enough. The other shoes I had in the car were a well worn (400K) Saucony Triumph's that I used back in Dingle and on plenty of runs this year. Putting them on they instantly were better/more comfortable for the subsequent laps, things were going okay for the first 3 laps (around 13K) approx but I stopped after the 4th lap (16.5K approx) and just did some ankle circles for a minute and than helped ease out the bit of discomfort I was feeling. I debated for a minute would I do another lap and figured if I have thoughts about running on marathon day I might as well give it a go. It had got pretty dark at that stage but got around fine for the 5th lap leaving me with 22.2K for the evening in 2:05:11 @ 5:38min/km (the elapsed time on the run was 2:11:57). Not sure if I can or should aim get a longer run in before race day, I am tempted to do the same again a week later using the new Greenway between Tralee and Fenit...out and back it's a half marathon with a nice surface. I figure the training effect from the long runs at this stage is too late for fitness really for the race but I get confidence from them for an attempt at the full. End of the day I figure if I want to try this I am probably fine for at least half of the race so maybe that's okay.

Friday 14th October

Off

Saturday 15th October

Early start on the road at 5:30 to pick up my clubmate as we heading to Athlone for the first of 3 weekends over the coming months. We're both doing the AAI Level 2 coaching course for Throws. First half of the day was a Sports Psychology lecture for all attending the Level 2 (People are doing one of Throws, Sprints/Hurdles, Endurance, Jumps), this lecture was very enjoyable and informative and many aspects of it stuck with me. The 4 C's of Concentration, Confidence, Commitment, Control formed a large part of the topic. That and the feedback from the other coaches in the room was very informative and all seemed to have enjoyed it. Due to sickness the throws instructor wasn't able to attend for the first day so we could slot in with another group for the afternoon so I went with Endurance (planning to do that module next year) so it was good to cover the topic for a few hours. Attending the module was Dubgal72 of these parts, the mentor for the DCM Novices 2015 group I was part of it and it lovely to catch up for a few minutes with her. Finishing up for the day around 5:30 everyone was going their separate way for the evening. In my case I was staying out in Shannonbridge (about 30K away), due a lack of accomodation/price of what was available in Athlone but a very nice little village it is. Checked into my b&b around 6:30 and then drove back the few K into the village to use a 3K loop I had seen on the map (Strava heat map very handy if you are travelling to find out where people run in different areas) so this loop went in the environs of the old power station there back to the village and out in the countryside again, I did this loop once each way. On the second loop the rain came in pretty spectacularly so I got a right soaking for the test of the run. At the end of the second loop I ran up through the village for an out and back, taking in a bit of harbour area alongside the Shannon then over the bridge to run about a K in Roscommon. I love the novelty of running in multiple counties in the same run....don't know why but just makes me smile. Back to the car then for around 8pm, changed and off for dinner in a local pub there. A fine evening. 10K rainy in 57:57min @ 5:48min/km.

Sunday 16th October

Back for more of the Level 2 course, this time the throws instructor was in so we spent the day on shotput. The theory of both glide and rotation technique for the first 3/4 of the day and then around 90mins of practical work in the indoor track after that. Studying the breakdown of the different techniques with the coach was brilliant and felt I got a lot out of it. As well as coaching the event better I am sure I'll be able to improve my own throws from it. Also today got to talk with more coaches from other clubs and that's one of the great things with these courses if you get to meet people from all over the country...and once you've met them once you'll no doubt meet them time and time again at meets in the future and have discussions on issues/challenges you have.

Home from Athlone around 7:30pm, nice the nicest 3 hour drive and heavy wind and rain in some sports. Figured it would be nice to go over the 50K for the week so got a 6K easy run in between the showers for the most part. 6K in 34:37min @ 5:45min/km.

Weekly total: 53.2K

Year to date: 1687.90K

Week 16 thoughts, holding steady. Things with my foot are slightly better if anything and confidence gained from the half marathon. Definitely happier in the Triumph's over the Tempo Next% so great to know that now at the moment. Will see can I get a physio apt in this week so it's not just myself making call on things.

DM Training Week 17 (Hanson Beginner Make the start line)

Monday 17th October

8K in 48:46 @ 6:05min/km, met up with my club to go from a run on the newly opened section of the greenway in Tralee. I have ran other sections a good bit but the final part only opened last weekend. Hung back on the pace at the start so meant I was on my own for the most part of this run but that's okay. Little but surreal running on the greenway when darkness came in and you just encounter random people every so often. Surface wise, it's lovely and a few little pulls on it too which is good. Expect we'll be on the route a good bit over the winter.

Tuesday 18th October

Off

Wednesday 19th October

7K in 40min @ 5:43min/km, with coaching and work to do in evening time I slotted this one in at lunch.

Thursday 20th October

So to try repeat or increase on last weeks 22K run as probably a final test before DM day using a local 4.4K loop. My foot felt very good today, best it's felt in ages. I have 3 ways of checking it, one being something I came up with myself and the other two perscribed tests from my phyios. First test (my own test) are ankle circles/rotations where you draw a circle with your foot....yesterday I had full rotation with no discomfort or impingment. The other ways (physio prescribed) is a single leg lift, where I go from a seated position to standing with driving all my weight just through the one foot...yesterday is the first day I could recall since getting the injury I could do this without any pain or weakness. The final test is a heel raise on each foot, could feel a small bit on the left side but given how good the other tests felt I was good to go. Started off around 5:15/5:20pm this time using my Saucony Triumph's from the off...running the same loop as last week but in reverse. First two laps went well so that was almost 9K in the bag and tested a gel enroute again as would plan to take one every 5miles on race day, all good. On the third lap I could start to feel things a little bit but not enough to feel like stopping. Onto the 4th lap it had started to get a bit dark so popped on my high viz reflector (I was running in a high viz t-shirt) and bodylite. Same experience as the previous week when dealing with any sort of uneven ground, I'm not comfortable at all. I get to a point with this where I am dreading putting my left foot down, I don't get discomfort from the planting of the foot but as you go through the full cycle (when the other foot comes off the ground) it just doesn't feel right or comfortable. About 2K into the fourth lap I stopped for a minute to walk before getting running again to finish out the lap, during that walk I had a quick moment of clarity saying this is just silly and not sure what I am trying to prove here. I've ran 6 marathons in my life to date and 1 50K (still my club's record holder over the distance with the 4:33:58, only record I have in my life) so I know I can do the distance but it's just not going to be there for me this year. I think I could get to halfway in the race in some decent shape/time but given my longest run in this block has been 24K I just think it would be folly to try do a full marathon when I know my foot is not right and certainly the fitness is not there. Part of me is just thinking just suck it up and do it, have lash the Ibuprofen into the system on the day (I encountered people in lift who take them like gels) but I won't do that due to risks involved with such things. End of the day I just don't see the point of an attempt at it when I am worried I will potentially do myself some permanent damage. I'm delighted to have been about to get back up to running 5 days a week and the 22K long run last week but I am only just managing things, I am not improving and if anything my fitness has gone backwards in the last 6/7 weeks rather than improving since Dingle. So when I got into the car last night I just decided put it on my Strava last night that I was out of the race, got some lovely messages on that (from folks from here) and one two private messages on Whatsapp. Disappointed of course but I can't turn off the nagging internal voice that tells me I shouldn't be doing it so have to listen to it. As we have a hotel booked we might go up on the day anyways to support people running as despite having run the Dublin marathon 5 times, I've never actually watched it in person.

For the record last night's run was 4x laps/18K in 1:44:13 @ 5:48min/km

That ends this marathon block, 652K over the 17 weeks. Have messaged my physio this morning as I want to arrange an appointment and hopefully get a MRI done to find out what is really going on. I don't want to set a target for another race yet, despite the training since early in the summer I feel I have a lot of work to get back to race speed at any distance. If all was well possibly the 5K in Newmarket in mid Dec would be a nice one to aim at and going back to shorter distances might suit for a period of time. Best of luck to everyone who will line up on Dublin marathon day, remember to celebrate crossing the start line (and of course the finish line) and always remember what you did to get there and you only get what you give.