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

Yeah - maybe I'm making the mistake of looking back too much at what I had done prior - when I was obviously Marathon Training.

Lets see what happens!

Wednesday 15th: WU / 7x45 secs/ CD

Probably should have ran the 45sec reps a bit easier as legs felt a bit sore afterwards.

5.1m total

Thursday 16th: Easy few miles - 3.2m - no strides

Dunboyne 10k

The week leading upto this race was a bit weird - how do I approach it after the HM on 17th? I was away on Sun/Mon with wifey so just done a few miles on Tues PM and Wed. Done a mini session on Thursday (5x20secs/5x2mins/5x20secs) - which in hindsight was probably the wrong thing to do as my Hammys were shouting at me right upto Sunday morning. Another day off on Friday and a shakeout on Saturday.

The lack of structure and miles makes you feel like you are getting very unfit and very fat! I'm not a fan!!

I left my house about 11:15 for a race that starts at 12 - had all the gear with me in case of rain, but didn't need it.

Ran upto the start line and a few strides, said hello to the 'Raheny Three' from these parts and lined up next to ScotinDublin.

The start was slightly delayed and we were set off in the most unceremonious way - no whistle, no gun - just a 'Go' which wasn't even a shout.

I had checked the route and wind direction prior to the race and knew the 1st 3 miles would have a tail wind and the final 2 with a headwind - thankfully the wind didn't prove too much of a hindrance today - but it was a fast start.

Went through the village feeling comfortable enough - worried that I was too fast, but I didn't want any 'what if's' at the end. Its early in the season and theres plenty of races to come.

Mile 1: 5.44

We joined the BHAA 5m route (sadly no more) at this stage and turned left - I was still feeling ok and noted how far Craig was up ahead along with my MSB buddy RG.

Mile 2: 5.49

As we approached the 3rd mile, I was thinking of slowing down a bit and running the next 4 miles at 6's - this would give me close to a 37min time - but I discounted that and said to keep going. We turned left again and all was good in the world.

Mile 3: 5.49

I crossed over 5km in 17.58 and knew that it would be a tough ask to keep the pace going, especially with a difficult mile at 4-5 to come. (Its always been the slowest stretch each time I do the BHAA 5m). But I was prepared for it.

At about 3.5 miles - I was leading our group and feeling it slightly, so I moved aside and let some of the others take the lead and tried to tuck in - it only resulted in them moving on and my pace dwindling. I hadn't even reached the difficult part yet and I was feeling it.!

Mile 4: 5.56

This next mile stretch went on forever - its not even uphill but has a little drag and is into the wind (not a very strong wind though) and the demons were shouting at me. I was really feeling the fatigue in the legs - a lot different to the Lactate I was feeling in Raheny - this was pure fatigue, heavy legs - like mile 24 in a Marathon - minus the cramps.

I really wanted to stop and jog it in, but I was still moving - I started to use my arms a bit more - theres a thing I do where I pump the arms and act like I'm pulling on a rope (a trick an old MSB coach told us for hills) - my pace increases slightly and I keep it going. There are people passing me now and no matter what - I cant go with them - its a case of maintaining it and trying to keep it together.

Mile 5: 6.08 (felt a lot slower) I went through 5m in 29.26 - 20 seconds faster than Raheny in late Jan.

As we're approaching the last mile - I can hear the announcer on the mic and gives me a little lift - the legs are getting heavier - I see a person stop ahead and I shout at him to keep going (I was actually also talking to myself as I wanted to stop!) At this stage, I'm trying to do the sums in my head to see if I'm on for a sub 37 or not, but my brain isn't working that well.

I see the 9k marker and know the turn for the track is up ahead - there's a good crowd around now and plenty of shouts and cheers.

Mile 6: 6.11

The finish on the track is sweet - I've taken over a couple of guys who passed me at 4m but one comes back strong in the last 200. I'm pumping the arms and trying to get the legs to respond - I'm also regretting taking that beet it shot this morning :) -

I can see the clock moving in the high 36's and push it for the last 50m or so - making it in under the 37.

0.21: 5.33 pace

10k in 36.52

I hung around the track to watch Elaine and Murph finish - while both got PB's only Murphs face registered it - Elaine looked like she ran a $h!te race but told me she had a big PB!!

Great to catch up with the Raheny Three and a lot of others - my favourite part of racing!

Overall a great race - I'd seriously recommend it - I'll definitely be putting it on the calendar next year and wont be doing a HM prior to it :)

I do not like Sunday races - but for this one, I'll make an exception going forward.

This has probably been my biggest time away from Boards since I started running - and I didn't miss it 1 bit! I also took a step back from Strava for a month and that was also fantastic.

Not too sure what updates will come in the future or if it'll only be race reports or maybe neither?

Since late March, training has been going very well - consisting of;

10k paced intervals: 8x1km / 6x1200 / 4x5mins (after a 3mT) / 10-8-6-4-2 mins at 10k

Longer Tempos: 3m+2m / 6m at 6.20 / 5m at 6.08 / 60mins at 6.20

Smidgin of V02: 3(3/2/1) / 3x1km + 3x800 + 3x600

I've been managing a mild form of Plantar Faciitious (poor shoe choice) / had a groin strain for a few days / some knee niggles (new shoes with support and off the shelf orthotics causing me knee issues!) - but I have these under control now - I think.

Mileage been around 48-52 mpw

No races in this time period as I wanted to get stuck into training.

Bob Heffernan / Mary Hanley 5k - 16th May 2023

I ran this race once before and really liked it, so had it penciled in an an introduction to the shorter stuff.

I had tapered for this, mainly due to some knee pain from dodgy show choices to help with PF + a very old pair of VF's being used on sessions (which are now binned). I done a good session on Sat of 4(200/400) + 800 - which really woke up the legs.

When I woke on Tuesday - my legs felt sensational - probably the best they've felt in quite a while.

I felt 17:30 would be a good result for the 1st 5k of the year. My plan was to start at 5.40-5.45 and work down.

Made my way to Enfield in good time and set off on a warm up towards the start line, doing some strides before hand - bumping into Beep Beep and DD along the way.

The start line was a bit carnage, the road wasn't closed so it was a bit of a $h!t show to get a good position - I didn't even know where the starting point was! I was about 6 rows back - maybe more - me and my buddy David Gillick rubbing elbows. I thought once it started, the front few rows would come back right away - but how wrong I was.

It was like charge of the light brigade. The one thing everyone was saying at the finish was - I ran the 1st mile/ km too fast!

After a couple hundred meters, I checked the watch - 5.15 pace - slow down there pal.

I could see some of my team mates up ahead - a good bit ahead - I knew I'd see them again :)

I was feeling very comfortable at 5.30 pace - so decided to keep at it and see how it goes - if I blew up, so be it. We came to the 1st turn just after the 1st KM, some guy decides to cut across and nearly trips up about 6 people.

We keep going and I know this is a long road to the next turn - so I settle in - Mile 1 beeps at 5.29. (a long way off 5.45!)

I find the group I'm with getting complacent as the time dips a bit, so I move out, overtake and latch onto the next group - I'm behind my MSB buddy a young whipper snapper who beat Lizzy Lee in the Road Relays - she went out a bit fast (but she still ran a PB) - I overtake her and come along to another MSB runner - my long run buddy who I infamously led the wrong way in a Car Track 5k in Mondello during Covid - I go by her and dont say a word, just focused on the next target, the languid running style of DD - he looks like hes out for a morning jog, smoking a pipe while reading the paper. I'm a good bit behind him, so I focus on Maria McCambridge - I had a good battle with her 4 yrs ago here (I wonder if she's thinking the same about me?)

I recall checking my watch and seeing 1.5miles gone - I was feeling very comfortable and thoughts of a PB entered my head - I was doing the calculations.....Before I know it - Mile 2 has beeped at 3.37. At the time I was quite happy with that, but looking back I wonder if I could have eeked out another few seconds here. The effort levels are very very high here - I get the demons here for a few seconds - trip yourself up, slow down, say your knee was at you.........I ignore them - not today lads - this will be a good one.

The next few hundred meters go ok - moving nicely, waiting for the turn to 1km to go. The turn comes and I notice an immediate increase in energy around me, I get caught up in it as well and looking back at my pace profile, theres a significant uptick here - I was running 5.40's for 2 mins of the 3rd mile and then jump right up. 3 and a half mins to go. 3 mins to seeing the gantry. lets go.

I'm passing a good few people still - 1 or 2 come passing by me. I catch Maria McC and motor on - David Gillick is in my sights - DD is too far ahead, having pushed on too. The effort is nearly maxed out - no idea what pace I'm running but I'm redlining.

I spot a 500m to go sign - 90 secs or so I tell myself - keep pushing - looking back - mile 3 was a very very good 5.32, very happy with that and I push on. I see the gantry counting down, Gillick has pushed on ahead of me - 17.10/ 17.11 / 17.12 - I cross the line with 17.17 on the clock and know that I have a PB - delighted - did not see that coming!!

Official time of 17.15 - a 5 second PB. Delighted to be still PB'ing at 50.

5.29/5.37/5.32/ (5.08 for 0.12)

a 17.15 time gets me 131st place / 7th M50 - just shows what a quality race it is.

Great to meet up with so many people from here afterwards - a few miles cooldown with the MSB group and head off for home with a happy head on me.

"We are Boardsies and this is the game. Bring it on!"

With Murph channeling his inner Aragorn - my Boards time may one day come to an end.........But it is not this day!

General Update: Really enjoying racing this summer!!

Injury Update:

I was having some knee niggles in the past - but seem to have a good handle on this - no issues last few weeks.

My PF is still hanging around - not in a bad way - but noticable - not even sure it is PF, could be heel spurs, must go to a Physio :)

Races Updates:

2 races of note + 1 bit of fun since my last update;

May 30th: Govt Services 5m (BHAA) -

overheated quite a lot midway through - had to stop for a mid race puke about 3.5m in (blame the beetroot juice as my stomach wasn't great for 2 days due to it). Got back on it and salvaged a sub 30 performance (29.42)

Won an old man prize as well - so overall - not a bad days work :)

June 6th: Dresden Rewe 5k.:

I was away with work in Germany and was in the office about 2 mins when I was asked - "do you have your runners with you".

Transpired this 'Corporate race' was in 2 hours time, spent about 1 hour of that fighting traffic to get to the race - got ready in the car and made the startline at 8.30pm. The race had 25,000 entries and had staggered starts - we started at 8.30 - so spent the entirety of the race dodging, weaving and running on some cobbles - a wonderful event and a great memory - the finish in the stadium was fantastic. Timewise it was 19.37 - but felt harder due to the constant weaving. No super shoes today :) - felt like a bit of a superstar in the office as breaking 20 is a big deal for them.

June 17th: Dunshaughlin 10k

This was originally a target race for me - but with the heat/humidity and my experience of the Dunboyne BHAA - I wasn't fully committed to it.

Worth noting that I had 'bigged up' the climb on this race to 'Everest like' proportions and when it came it was like 'meh'! I also remembered from previous races there been a very long drag on the 5th mile but didn't even notice it on the day. A funny moment when a running buddy (also a Dunshaughlin runner) past me with about 1 mile/1200m to go saying - 'its all downhill now - push on' - I remember thinking - no, theres 1 more hill left!

Anyway - some good miles in here but a poor 5th mile (6.04) as I lost focus (or maybe it was the drag :) ) - I finished 36.47 - happy enough.

Training Update:

Training has been somewhat inconsistent and a very unfocused since Bob Heffernan 5km - there's an element of "What am I training for" in there as I have 5k's / 10k's and a HM as well as wanting to start training for Valencia in good shape - all while doing Dublin Marathon and planning around 2 seperate holidays.

Had I of been logging here - there would have been so many flip flops going on regarding targets and training plans. My head was as messy as my daughters bedroom.

So - I had a mental clear out, reset my ego and done the following;

• Took my DCM refund - thats now off the table.
• Recommitted my goal to Charleville HM - now not a target race - but a Marathon indicator (Sub 80 Jitters are now off he table and can focus on Valencia)
• The 'Main Thing' is Valencia in December - sub 2.50
• Next few weeks will be focused on getting longer runs back and doing some tempos
• Also have St Cocoas 5k on Friday and Fingal 10k 16th July.
• Training for Valencia starts Early August - focus on Tempos and extending the long run until Charleville.
• Stronger emphasis this Valencia block on 'Steady' running.

There's a range in there - what I have in mind is;

Days before sessions - steady run at lighter end of the spectrum - maybe 7.15 pace (MP+45 secs)

On Long steady runs - maybe starting off at 7.15, some miles at 7 and working down to 6.50's. (MP will be 6.25-6.30)

So I guess its between MP+20 and MP+45.

Some good sessions since the Dunshaughlin 10k;

1E/2ST/2MP/2HMP/2MP/2St/1E - love these types of sessions - nice longer runs, no recoveries and keeping the effort is right area.

2E/3ST/ 5x1k(5k) / 5x200/ 4E - another longer session - worked out at 13.1 miles. The steady miles tire the legs for the faster 5x1k - my fastest rep was the last one. Really liked this session and will do something similar in Marathon training (just not 5k paced intervals).

5x30secs / 5x3min at CV / 5x15 secs - took 45secs recovery on 3min reps (5m'ish pace'ish sort of'ish). The 5x15secs at the end is a good one for fiber recruitment as the Slow twitch's are all fatigued by then.

So thats a race and 3 tough sessions in 10 days - but as stated earlier - my training was a bit all over the place and now I have a good groove and enjoying the tough sessions - I feel like I'm getting somewhere.

For the week leading up to St Cocoas 5k - I was shattered - I didn't really mind as it wasn't a goal race in any way and the forecasted wind was going to put a dent in any performance, along with the humidity. I also done the 5x3min CV session on the Monday prior to the race - so I had a bucket of excuses :)

I did consider not racing and just training instead - but then what are we training for!

St Cocoas 5k: Kilcock Friday June 30th

I had done this race previously and have vivid memories of it being a tougher than expected run - all the talk of a fast course etc etc brought ne back to it.

I arrived in Kilcock about 7.20 - 40 mins prior to the race start - parked on the track and warmed up - great organisation it must be said. Met plenty from here on the WU and then headed out a bit with a club mate. I gave my clubmate 2 pieces of advice - "dont go out too quick" and "sprint at the end - that last 200m you can save 5-6 seconds off your time". Yeah right..............

After a manic startline (small road, van parked up, 600 people trying to get close to the tape) - we were set off. I've used 'Runalyze' to get a breakdown of my km splits (I'm still using miles on my watch).

The 1st K is slightly up a drag as you go over the flyover - its also a headwind for the initial bit before you turn into the 'forest section'. On this 1st K - I'm trying to start conservatively and am very boxed in - so thats helping with the conservative start. As we move more into the forest path - the race opens up and we find our lines.

1st KM: 3.26 (Bob Heff 1st KM was 3,19 for comparison)

My watch was going a bit gaga in the forest and I'd no idea of pace as it was going from 6.30's to 5.15's per mile, bloody trees. I did feel myself speed up a bit though as I was trying to catch people up ahead. For a moment I considered if I could keep the pace going but decided to take my medicine and not get greedy.

KM 2: 3.22

Onto the 3rd km, We go over another flyover (I think) here and there's a nice flat slightly downhill nature - but the legs are starting to shout at me, they shout so loud that they wake the demons. "pretend your hammy tightens up" - "trip yourself up and say someone clipped your heel"- are the 2 re-occurring things in my head.

Its a horrible feeling but I'm doing the mind games in my head - 2.5k left to go - thats less than 1 loop of the North road, C'Field loop. 1 lap of the triangle (OS/Furze) - I pass the 3rd KM marker and say out loud - '7 mins left'.

KM 3: 3.32

In a world of pain now - really feeling the effort. Why did I do that session on Monday? Why am I racing - I could be in the pub? Why did I give up my wedding anniversary night out on Thurs night (I've an understanding wife). Just keep moving.

KM 4: 3.29

We turn for the last KM - past the houses on our left, probably the longest finishing straight in the history of finishing straights. I feel like I'm slowing down - I can hear the finish line up ahead - I've no real recollection if I passed anyone or if many passed me - I just want it done - theres a bit of a headwind here too - I recall a tiny drag about 600m from the end, it really felt like a mountain.

I can see the finish line now, but cannot make out the time - I've no idea what it'll be - that sprint I talked about earlier, I'm trying, but theres not much there - the legs are very heavy - so much for my earlier advice.

Finally I cross the line - absolutely spent.

KM 5: 3.29

I dont think I've ever spent as much time on the ground after a race as I did after this one. The sweat was pouring out of me, signs of the humidity.

A check of the watch shows a 17.26 time on the watch (17.27 official) and 6th in my age category (even though 5th was slower on Chip time :) )

A nice 4m warmdown in the drizzle with a clubmate was very welcome, before heading home to a nice IPA or 2.

A couple of things about this race;

(1) It was very enjoyable - despite how my report reads!

(2) A superb field was present - a 17.27 gets me 155th place

(3) It was humid and slightly windy - despite the 2 course records going - the general consensus among my 16 strong clubmates was that it was a tough night.

(4) viewing the race in KM splits gives a much different view of the race than when viewed in Miles.

Mile splits: 5.28 / 5.36 / 5.42 (5.19 pace for 0.12) (General view based on the splits - got much slower and it was painful)

KM Splits: 3.26/ 3.22 / 3.32 / 3.29 / 3.29 (gives a more balanced view of how the race unfolded with the faster 2nd km and I did hang on in the last 2km, despite how I felt.)

Next up - I was due to do the Fingal 10k, but some talk amongst my clubmates of getting a contingent in the National 10 mile a week later (I'm not doing both!).

Mon: Easy paced run with a few strides - I had a small niggle last week in the glute/ upper Hammy and was a bit more pronounced at the start of the run - was fine by the end.

5.5m

Tues: Legs felt very tired on WU prior to session - glute was a bit better, so decided to plough on with the session. 4x40secs + 5x1m + 4x40secs.

The 4x40secs went well - didn't push too much - about 5k pace. - Straight into the 5x1m Tempo - this went really well - took 90-120 secs recovery.

Reps were: 5.59 / 6.02/ 5.57/ 5.57 / 6.05 - quite happy with it - didn't do the 4x40secs at the end as could feel the glute a bit.

Wed: Easy run - 5m at 8.26 pace - plenty of foam rolling and rolling on a big sliothar - the arse is a difficult one to get into!!

Thurs: Decision day - do an easy run and race Fingal 10k or do a session and pace Johnny?

Ran from the house and the glute was crying a bit at the start but settled down - I done 60 mins steady as a full lap of the park - probably a bit too fast but the heart rate was in a really good place.

Really felt the glute/hammy on the cool down home.

11m @ 7.16 pace.

Friday: Didn't run - foam rolling / Sliothar rolling / Stretching

Sat: No running: As per Friday!

Sunday: Fingal 10k - Was in 2 minds if I should do this at all - but felt much better after 2 days non running and all the foam rolling.

Plan was to pace Healy to a sub40 10k - seems strange saying that for a 35min 10k guy - but here we are!

Met Johnny in Swords and done a 2m warm up with a few strides. No real niggles present from the glute, but I knew it was there.

Had a bit of a delay with the start so we spent 20+ mins in the starting pen - not great prior to a 10k.

I was taking this pacing gig serious - I changed my watch over to metric and all!

We knew that the 1st k was slightly uphill then a good down hill piece - I also knew that the wind would be a factor between 3.5k-5.5k - so we were prepared for that if the pace dropped.

The 1st 5km went by uneventfully: 3.53/3.54 / 3.56 / 4.00/ 3.59 - the wind a slight factor in K's 4&5 as predicted.

The 6th & 7th k we picked it up slightly - both 3.53's - I could feel the glute shouting a bit at me. On the 7th or 8th km we noted that Mr Healy's lace was open - Its unfathomable that a person could have so many issues with laces in races and still get it wrong. What is even more bizarre was that when I was doing my laces (the Wilson way - from a prior coach) - I said to myself that I must mention it to Johnny when I seen him. I forgot.

The 9th KM we picked it up again - I was encouraging Johnny to keep it going as the park was a bit of a headmelt. We came onto the road and we knew that we only had 4 or 5 mins left of running - we picked it up slightly again.

Coming along the 400 to go sign, Healy makes a move and starts to push and gets over the line in 39.17 - a quite satisfactory 'Comeback PB'

Really enjoyed that - it was a great workout for me as I really felt it given the 2 midweek runs I had done.

10k in 39.17 (5th O50 :) )

Need to sort out this niggle.