"And why do we fall Bruce?"

Mon 18th- 8 easy miles. Back in the office today so headed out at lunchtime. Was one of those will i wont i type things beforehand as the weather wasn't too enticing looking out the window. Wasn't bad when i was out in it. Mundane run out through Mote Park and then back in along the main road back into town.

Tues 19th- Session day again! Working from home today so headed out shortly after dropping the kids to school. Was absolutely belting rain as i dropped them off and again at lunch time so just about picked the perfect time to go out and avoided a soaking. Down the main road as part of the warm up and turned off for the bog loop but had to double back fairly quick as the road was closed around the next corner with it being resurfaced. Decided on the fly to keep heading west bound on the main road instead. 20 minute warm up and then into the first 20 minutes of faster stuff. The aim with this block was to keep a consistent 6 min/mile pace throughout. First mile was fine as although i was heading into a bit of a breeze the majority was slightly downhill. The majority of the next mile was up a decent incline so had to work harder here to maintain the pace but managed it none the less. Turned once this second mile beeped as the next section was going to take me up a pretty decent incline so thought better of it. These splits came in at 5:58, 5:59, and 5:59 for the half mile bit.

A 5 minute recovery trot before the next bit of the session- 10 x 1 minute on/off. Wasn't too worried about this bit beforehand after doing 20 reps the previous week but will never underestimate these shorter intervals again! The last 3 were really tough and the intervals seemed to be over in a flash! 5:30 pace was the aim for these and they finished up ranging from 5:19 to 5:32 (8 under 5:30, 2 over). A 5 minute recovery shuffle again mainly thinking how do i get going again for the last 20 minutes once again at 6 min/mile pace.

Back onto the main road hard shoulder for the very start of this block. Decided to head west again as i was less then 2 miles from home at this point and didn't want to risk taking the easy way out and maybe giving into the pain if i could see our front door. Back into the headwind and downhill and turned once again around 10 minutes into it to even things up. First 2 miles were thankfully fine although the last half mile section was tougher going. Splits came in at 6:01, 5:%9 and bang on 6:00. Nice session to have out of the way!

Thurs 21st- Back out on the road today with work so did this one before i got home. Bog loop still out of commission so decided to do the old/new main road loop instead. First 2 and a half miles took in part of the HM route i did a few weeks ago and the first of the pair of hills in it. Amazing how much easier running up a hill at over 90 seconds/mile slower than race pace is! Threw in some strides once i had the uphill/downhill section out of the way.

Fri 22nd- Bog loop back in the game so used it today. Non descript easy run with he only observation being seeing some bas***d had thrown a dead dog into a drain along the side of the road at one point and then back on the main road a lovely Barn Owl had become road kill in the hard shoulder ☹️ Never seen one outside of a pet farm type environment. Not the way i wanted to see one either.

Sat 23rd- Long run with 80 mins @ 6:45/mile pace. Took in a new loop to me for this one after seeing some of the locals use it on Strava. The first 3 miles i would have ran lots of times but there is some awful blind turns on it so left it a bit later in the morning than planned so that i didn't join the previous days roadkill. Didn't feel great during the 20 minute warm up for whatever reason and had a decent sweat on already despite taking it nice and handy. The first mile of the faster stuff was an awful slog, looked down at my watch around halfway through this mile to make sure i was bang on pace only to see i was only at 7:20 pace, still sweating loads and that vague sense of stars in my eyes, not good! Almost baled on it right there but said I'd try for another mile and see how things went from there. Thankfully the body felt much better after that and the new route was a great distraction (although at the halfway point i had that awful sensation that i had taken a wrong turn and would end up miles and miles from home before i realised it but it all worked out ok!) The first mile was way over time at 7:00 but the next 11 were all sub 6:45 with the last 3 being the fastest of the lot down towards 6:30 pace. Horrible start but really enjoyable run afterwards. This run also confirmed by love of the Saucony Pros, what a shoe!

Sun 24th- Out and about on the local loops, nice one to ease the legs out!

Thanks A! I'd imagine you have seen Montage of Heck as well? Very good but quiet sad too.

Mon 25th- Easy 8 miles on the bank holiday. Running up and back out one of the cul de sacs i could hear panting behind me getting closer and closer, turned around and a big Boxer dog i hot on my heels. I like dogs but still not a nice feeling when you see one of these lads closing on you fast. Once i turned back on myself he again fell in behind me and seemed to get angrier the closer i got to his owners house, had to do the stop and turn trick a couple of times to make him back off. Needless to say I'd say the heartrate was above easy levels in this bit!!

Tues 26th- 10 x 3 mins @ 5:45

Really windy day (have i mentioned that i hate running in the wind!!). Depending on my mood these are either a manageable just a 180 second interval or a tough 800-850 metre interval! Today they were on the manageable side. First 3 into the wind, 3 with it banging in from the side, next 3 with a lovely tailwind and last one back into the wind and slightly uphill. 2 minute recoveries between intervals, all came in on pace thankfully in a range of 5:40 to 5:45. Finished up with 12.4 miles for the overall session.

Thurs 28th- 8 miles at easy with some strides thrown in halfway through the run. Found a euro on the road around the 6 mile mark, happy days!!

Fri 29th- Session. Brought this one forward a day as the missus was working on the weekend. Headed around the bog loop and up the old main road for this one. 20 minute warm up with some strides to get set and then into the quick stuff. Lovely day out for a run and a really enjoyable one where things just click nicely. Splits of 6:10 and 6:11 for the partial bit in the first 10 minutes and then6:05, 6:06, 6:09, 6:05 and 6:07 for the last partial miles for the 30 minute section. Finished up with a 10k PB of 38:01, slightly annoyed i didn't go 2 seconds faster during it!

Sat 30th- Dropped kids in with their granny and headed out and back along the main road for an 8 mile run at an easy pace. Lots of SUVs with kids bikes on board heading back to Dublin during this one with mid term break finishing up!

Sorry lad, didn't do great job describing it! It was 10 mins at HM pace and then 30 mins at 5 sec/mile quicker than HM.

The week from 1st to 7th was a step back one so nothing major just all vanilla easy runs.

Mon 8th- Halfway at work today so snuck in an easy 8 miles before starting into the school run. Just the usual lap around the bog.

Tues 9th- 10 x 2 mins @5:45 and 10 x 1 min @5:35 session.

Did this around the bog loop again with some out and back add ons to make up the mileage. 20 minute warm up with some strides before getting into the fast stuff. 120 second interval is a nice sweet spot, fast alright and they do hurt but they are go by quick enough. Met about 6 cars out on this one and somehow I was always meeting them during the recoveries so i must have looked great getting a sweat on while just shuffling along! The 2 min intervals were fine, 5:45 was the general target while the actual splits ranged from 5:38 to 5:42. Thought i had the back of this session well and truly broke after completing this part of it but those 10 x 1 minute intervals pinched, well more so that the recoveries were now only 1 minute as well! 5:35 was the aim for these and invariably i was well under this pace at the 30-40 second mark so had a bit of extra coasting time. Must learn to pace these better for more consistent effort. These ranged from 5:20 to 5:33. 20 minute cool down shuffle back to the car.

Thurs 11th- 8 easy miles around the Mall loop in Longford. Used this loop for the first time in ages the previous week while one of my sons had soccer training. Most of it was hard gravel path the last time i used it but its now tarmac the whole way around and is a nice loop for Longford Parkrun. Really windy and spitting rain on and off so had the loop almost to myself for the majority of the hour+

Fri 12th- Out on the road today so did this around the bog loop before getting home. Quiet enough out apart from a few tractor hedge cutters. Legs felt a bit tired and heavy today, making for an apprehensive feeling for session the following day.

Sat 13th- 40 minutes @ 6:05 pace

Busy morning so was afternoon getting out for this one. Drizzly grey day out was hardly welcoming but no excuses but to get it done! 20 minute warm up with some strides to get ready for the pain train to come. The session was 40 minutes at seconds/mile faster than HM pace which was 6:16 for me the previous month. Levelled it off as a target of 6:05/mile. Started off way too fast as usual before settling into it. Slowed up a bit too much going up a short sharp hill so first mile was 6:06. Upped it a small bit to make sure that didn't happen again and to win back that annoying second lost! Started to feel way more comfortable after the second mile and knew at that point that there wouldn't be an issue meeting targets for the rest of the session. The full splits came in at 6:06, 6:03, 6:00, 6:00, 6:01, 6:02, and 6:01 for the 0.63 final partial mile. Happy to bank that one especially with it giving me a nice round 37:30 10k PB. Bit worried about trying to replicate it next week but for 50 minutes instead of 40. Needed not be worried though as i only read the training wrong and it was supposed to be 10 seconds/mile slower than HM not faster! I'll learn someday!

Sun 14th- 6 easy miles. Legs felt tired and heavy today needless to say! Cut it short at 6 miles instead of the planned 8 miles as a result. Major lesson learned!!

Back again! Was finding that i had been spending an awful lot of time online with my phone in the evenings flicking from one site to the next just for the sake of it so decided to ditch it for the month of December. Thankfully the world didn't end when I made the decision! Back now but being strict on myself and the number of sites I'll continue to browse, Boards A/R forum made the cut! So just to get back into the swing of things here's a run down of the past fortnight:

Monday 3rd- Just out and around the village and over the Shannon for an easy 8 miles.

Tues 4th- 15 x 2 mins @5:40 pace. In the office today so went out at lunchtime. Cut the warm up and cool downs as only so much could be fitted into the lunch break. Just up and down the road to Mote Park for repeats, fairly quiet out so didn't look too much of a fool! Managed to keep them fairly consistent and was hitting the same marker within a few metres each time. First couple were tough thanks to the short warm up but got into a routine after that but was glad to finish out Rep 15! Splits were 5:44, 5:19, 5:32, 5:31, 5:29, 5:38, 5:33, 5:36, 5:35, 5:38, 5:33, 5:32, 5:33, 5:40, & 5:40. Happy enough with that considering the shorts didn't really need to be string tied after Christmas excess!!

Thurs 6th & Fri 7th- A couple of easy runs around home. Threw in some strides on the Thursday run.

Sat 8th- 40 mins @6:25 and 6 x 45 seconds @5:35

A 30 minute warm up before the faster stuff. 6:25 for the 40 minutes which is HM pace plus 10 seconds. The warm up brought me to Longford Town FC ground. From there the 40 mins brought me around the bypass, back into the town and main street before turning right for the N5 and home. First mile was tough but felt ok once that one was out of the way. Splits were 6:24, 6:23 for the next 4 miles, 6:22 and another 6:23 for the partial mile. A 5 minute cool down and then 6 x 45 seconds at 5:35 pace with 75 second recoveries. Would nearly prefer to have done them without the 5 minute break but I guess making it tougher is the point! Finished with just over 16 miles for the day.

Sun 9th- Bit late getting out for this one so shortened it to just over a 5 mile recovery run to squeeze it in before lunch time.

Mon 10th- 7 miles at easy during lunch break at the office. Nothing too exciting, was a bit of a push to get out into the rain for it! That night I made my comeback to Astroturf footie after 12 years in the wilderness! Thankfully didn't make a show of myself on the ball and got over the initial shock to the respiratory system that the start stop nature of it in comparison to road running. Knew I'd be a bit sore the following day after it having not exercised like that in so long but my God the DOMS were unreal. Stairs were not my friend on Tuesday and if anything i was in worse shape on Wednesday which had me actually pulling my legs out of the car with my hands! Needless to say the midweek speed session went by the wayside!! One of my mates from it messaged me on Wednesday lunchtime saying he was getting back at the road running more so that his wife had a companion/security for her evening runs. little did we know w hat wold happen a few hours later. Shocking stuff, your heart would go out to the poor girls family. A real eye opener on how I take a run around very quiet roads here totally for granted.

Thurs 13th- Still a bit sore but forced myself out on the lunch break from the office for an easy 10k. Thankfully felt much better afterwards.

Fri 14th- An easy 8 miles around home, feeling better now. just the shadow of DOMS still in the legs.

Sat 15th- 50 mins @6:25 & 6 x 45 seconds at 5:35.

Same session as last week just an extra 10 mins at the faster stuff. Took the same route as previous week with a bit of a detour around an industrial estate in town to add on the extra distance. First mile is always a shock to the system but enjoyed it after that. Passed a few die hard dub fans while passing near Pearse Park in town. Splits were 6:24, 6:21, 6:20, 6:22, 6:19, 6:21, 6:20 and 6:25 for the last partial mile. Bit on the fast side but I'll take it! 5 minute warm up during which I could almost feel every muscle, tendon and ligament tighten up. Started into the first 45 second interval wondering why i was going so slow, looked down at my watch halfway through this one and i was at sub 5 min pace, weird. Got the remainder done at the required pace but glad to have it parked up all the same. 30 minute cool down felt really slow although when i checked the watch it was just over 8 min pace! Just under 18 miles for the day, longest run in a good while.

Sun 16th- Easy 8 miles from home taking in the village and other side of the Shannon.

So back up to date now! Got an email that the Canal Run in Longford is back this April and my entry from 2 years ago is good to go so will try the HM at that. Nothing else planned in the immediate future only getting fitter and back in shape (still lots and lots of work to do on that front!).

Ah Stop D, I couldn't believe how sore i was Tuesday and Wednesday. The foam roller seen more use in those couple of days than the whole of 2021! I'm going back tomorrow night though, hopefully the legs have now got over the culture shock!

Jan 9th- Easy just sub 8 miles around the locality. One point of note was it was my first run using my new Garmin 255, my old 235 finally gave up the ghost. Nice watch with some features that went over my head. It's also being telling me that my sleep pattern is restless but I'm certain that's from wearing a watch in bed which i normally don't do and rolling over and feeling it digging into my wrist!

Jan 11th- 20' @6:30 & 10' @6:30

Was supposed to do this on the Tuesday but had a doctors appointment that ran late for which i was fasting for to get bloods done. Was half 12 when i got home, was starving and it was bucketing rain outside so that made my mind up to skip it for a day. Doctor appointment was nothing like OONegative's visit! My dad was diagnosed with early Alzheimer's last year, no loss on him so far but i just wanted to have a chat about my own future prospects of getting it etc.

Headed out after dropping the kids to school. Headed around the bog loop for it. Bit nervy of the pain to come after last weeks shock to the system but it was a lot more comfy today helped by not blasting out of it in the first couple of mins!

Jan 12th- 7 miles easy during lunch break at the office.

Jan 13th- The missus was working long days for the weekend so knew i wouldn't be able to fit a long one in so brought it forward a day. A progression from last week with it being 50 mins at 6:50 pace. Found it a bit tougher than last week not helped by it being just the 2 days after speed session but got it done.

Jan 14th- Some easy miles around Strokestown while the eldest lad had indoor soccer training session for upcoming community games. Took in a road i was never on before and of course it ended up getting rougher and rougher before ending up in a farmyard. Doubled back and took in some loops around Strokestown house where they have the local Parkrun.

Jan 16th- Lunchtime easy miles from the office. Slippy out in places on the backroad but stayed upright for the full loop!

Jan 17th- Session day again. Ran along the N5 into longford today instead of taking in the bog loop which i knew would be lethal slippy.

Another progression on last weeks effort with the second block being 15 minutes instead of 10. Upped the pace slightly from last week to 6:20. First 20 minute block was pretty comfortable and brought me onto the bypass around town. Turned for home with a 5 minute break and straight away could feel an uncomfortable head wind that i hadn't realised was with me on the way out. The 15 mins at 6:20 pace that followed was a bit of a slog at times. My lace opened at the end of the first mile so stopped to fix it thinking i had paused my watch, looked at it again and seen i hadn't so aimed for 6:40 for this second mile which would have been on pace with the pitstop, managed to hit that split and stay on track for the extra bit to see out the 15 mins.

Jan 18th & 19th- Easy recovery runs

Jan 20th- Brought forward the long run 24 hours as had a lot on for Saturday and knew i wouldn't fit it in.....an early morning brain mri (a lot different experience from tv shows or films show, i can't remember any character being subjected to The Nolan Sisters while having one done, not sure what brain activity I'm in the Mood for Dancing is supposed to promote! Then off to Ballymahon for youngest and a soccer blitz and then back to meet vet and get some weanlings squeezed, some of ye city slickers are in for a treat when ye google that one!!

Back along the N5 into Longford again for this one. The extra day recovery from speed session made all the difference this time from the previous week. Had to find a good rhythm early doors but comfortable afterwards. Had to back off a couple of times once i was in town and had to use the footpaths which were still frozen in spots but avoided any slips. Finished the day with the almost 9 miles all being sub 6:50 and over 16 miles done which is my longest run since Covid last summer.

Jan 22nd- 8 easy miles around Strokestown while indoor soccer training was on. Had intended just doing loops of the Strokestown House area but a couple of the other parents had the same idea and because some of the loop has a couple of up and back points on it i kept bumping into them which became kind of awkward after a while! Just went out and back along the N5 both ways as far as the footpaths would allow to see me out.

Only bit i seen of the Utd game was from about 2 mins before the Arsenal winner which I'm almost certain VAR made a balls of because it was the pass to Zinchenko that should have been looked at but anyways it's great to have an actual functioning team again compared to the mess the last few years have been.

Nothing planned yet thanks S. I just want to concentrate on getting through this base phase first and try and make inroads on where i would have been this time last year, a lot of work to be done but at least i feel like I'm starting to make tangible progress.