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"It's what you do next that counts"
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December 12th - 18th & 10 weeks to Seville Marathon
Mon - 4 miles on the treadmill, pretty forgettable.
Tue - Almost 6 miles on the treadmill with 7x3 mins at MP off 60 secs. I've a bit of a cold so didn't want to push the pace or reps.
Wed - A little over 7 miles easy with the group in Marlay, we found a 2k forest loop that was protected from the ice.
Thu - A little over 7 miles on the treadmill with 9x3 mins and 1x4 mins, all off 60 secs. Started at MP and worked down closer to half marathon pace.
Fri - 6 miles easy back on the Marlay safe loop.
Sat - flying visit to Portugal, 5 miles easy in the end. Had contemplated a time trial on the track but when I arrived there was about 40 to 50 athletes and coaches. Some of the athletes are Olympic standard, a lot of the guys going shirtless and showing their 6 packs. There was no way this little chubby lad was asking anyone for the use of lane 1.
It actually was a blessing as feeling a little tired and have I learned nothing from Dublin marathon, it's only been two weeks since Valencia.
Sun - 6 miles with 3 miles at 160 HR, enjoyed this run but still have the lingering head cold. Started 30 minutes before sunrise to the most wonderful pink sky. Paces were approximately 6'45 mile pace. Finished as sun was rising over the river Guadiana.
My plan is to grow these 160 heart rate sessions, and back to long runs from next week.
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Been fighting a cold, going on 3 or 4 weeks, elevated heart rate and can't believe how much mucus I've blown out of my nose.
I've done an ok job at ticking over, like I'm not sick sick if you know what I mean.
December 19th - 25th
Mon - 5 miles super easy with the group.
Tue - 6 miles proper easy keeping heart rate under 140 (8'47 mile pace).
Wed - session of 3x1k off approximately 80 secs, didn't have lap timer set up, so waited till HR returned to 125.
Splits were 3'41 - 3'42 - 3'45, tough but satisfying.
Thu - short 4k run with the group.
Fri - Rest
Sat - Met up with a friend who had the mountains on his mind, up Kilmashogue, towards Fairy Castle before returning via Tibradden. My HR was through the roof on every climb, I was probably a tad moany.
Sun - 4 mile run on my own before returning to collect my daughters for the goal mile at Tallaght track, lovely event put on by the club.
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My Year in review
2,332 miles over 301 days of running.
18 Races - PBs in 5k, 5M, 10k, Half and full.
Some of the PBs were 13 to 14 years old.
Best race of the year was Marlay Parkrun and running 18'35, I got into a proper battle and the time was a bonus.
Highlight of the year was running my best Marathon ever, first time to negative split and knowing the areas I can improve for next year's Valencia Marathon.
Biggest disappointment of the year was not breaking 40 minutes for 10k.
Favourite shoe was the Adizero Adios pro2, just love it.
Most enjoyable route was Bohernabreena reservoir, ran up there with lots of friends over the year and it was spectacular every time
Happy New Year everyone and thanks for reading, roll on 2023
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May 22nd to May 28th
45 miles for the week (70k)
Monday - Very easy 50 minutes.
Tuesday - 70 minutes with a few marathon paced strides around the pond in Ranelagh gardens.
Wednesday - 60 minutes easy around Marlay park. Legs finally feeling back to normal after last Friday's race and Sunday's long run.
Thursday - 50 minutes easy by the Liffey at lunchtime, good to see Krusty along the route.
Evening time was a group session in Marlay and one of the big ones in preparation for Dunshaughlin 10k.
4x2k at 3'57 km pace. Although it was in the group I was pacing solo, a few had been racing Sunday, a few ran earlier and one was unwell.
Very happy with how it went, stayed positive throughout.
Friday - 30 minutes very easy in Marlay. I was hoping to give the parkrun a lash the next morning, so this was an attempt to ease the fatigue.
Saturday - previous evening's run didn't work and decided I'd just run the parkrun at marathon effort, 21'43 in the end.
Sunday - some lactate testing in a very warm shed, sweating buckets.
I actually did this test the week before Valencia Marathon, and the random figure for some, 2 mmol, seems to correlate really well for me with marathon pace.
Today's session showed a slight improvement and seems to agree with my coros watch's marathon prediction of 3'11.
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May 29th to June 4th
Mon - 40 minutes easy around Ringsend.
Tue - 90 minutes easy around some of the same route as previous day.
Wed - 80 minutes easy around Marlay with occasional strides at marathon pace.
Thu - Two runs, first at lunch time was 45 minutes easy around the Green and same again in the evening around Marlay.
Fri - Race day, I was feeling a bit more nervous than usual, it could have been the drive as well, wasn't looking forward to that.
I also had an upset tummy and headache. I considered giving the race a miss but then thought maybe I'm being mentally weak, so just sucked it up and headed to Bohermeen with my three daughters.
Took about 50 minutes to get there, parking was dead handy and very well organised at the community centre.
Tummy was still at me but warm up felt fine. The only mishap was losing my phone when I went toilet, I didn't realise for about 15 minutes that it was missing. Some good soul had handed it in and with 15 minutes to go we were reunited. My anxiety levels had been through the roof but now I was calm.
Headed to the start line with 10 minutes to go and it was already pretty packed, I stood no chance of getting into the right starting point for a sub 19 attempt.
1st KM - 3'41 - I passed the start line within 5 seconds but it took at least 800 meters to find my stride and some open road, lots of necessary dipping and diving.
2nd KM - 3'43 - Don't remember much only that I didn't feel as good as two weeks ago in Leixlip.
3rd KM - 3'49 - Got passed by a woman in a Clane AC singlet, I tried to stick with her and although my pace was fading slightly, she was motoring!
4th KM - 3'54 - Tried to hang on here but I really didn't feel like myself. The low hanging sun was a constant irritation to my eyes, regretted not wearing the shades.
5th KM - 3'51 - and I know the sub 19 is gone, 4th killed any chance. There's an acute angle turn with about 600m to go and this ruined any remaining momentum. Wasn't overly bothered with picking up the pace for a fast finish and just fizzled out.
So not a great race, my upset tummy was a thing and on the drive home I felt like puking dozens of times but didn't. I couldn't get my heart rate up to normal 5k levels and a poor starting position.
So given all that I'm actually chuffed to have run 19'08 and I'm taking it as a big win in preparation for Dunshaughlin 10k.
The event itself was top class, fair course, live music and a BBQ.
Sat - I woke feeling a million times better and headed to Dodder Valley for a group parkrun. One of my Thursday training partners was going to give sub 20 a lash and I stupidly told him I'd try help him out for the first few k, we got to two miles on pace and then I wished him good luck.
This is probably the stupidest thing I've done in some time, won't be repeated.
Sun - A glorious 85 minutes in the sun. Headed up to Bohernabreena on my own and loved every step.
This time last year I went through the 1000 mile mark, I'm currently 140 miles behind the target but feeling like momentum is with me.
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