Oh dear, didn't realise it had been so long since an update. Time flies when you're .. dossing 😃
Very little running overall in July, but got back cycling to the office. Had a few physio appointments with the goal to be able to single leg hop, and single leg squat with no pain. Eventually got there on 10th August, and was allowed to try a tester run / walk. Covered 5km of walk 250m, jog 600m ish. All felt well in the knee but both calfs were very tight for a couple days afterwards which I put down to the pogo jumps the physio had me doing that Thursday morning.
14 - 20 August
Mon 14th - cycle in and out to work.
Tues 15th - easy lunch run, 4.5 miles at 9.24/m pace. Just remember feeling unfit!
Weds 16th - cycle to work.
Thurs 17th - runmute, 5.1 miles 9.43/m. Lovely to get back to this, had become my fave run of the week while the mornings are still bright. Cycled home.
Fri 18th - spa day / girls night !
Sat 19th - thankfully not too bad from the girls night. Physio had suggested trying slightly faster reps also to test the knee, so I managed 4 x 800s in the park. All 7.40-7.50ish pace, felt ok. Not amazing but ok. 5 miles total. Club summer party that evening.
Sun 20th - even though I wasn't hungover, I was just lazy and wanted to watch the world champs morning session before the annual family picnic. Blessed with the weather.
21 - 27 August
Mon 21st - Easy 5k, 9.48/m. Getting something in the books before heading over to Budapest 😁
Tues 22nd - Sat 26th - just one measly run to watch the womens marathon Sat morning as the days were busy and the weather was hot, hot, hot. Humidity often well over 70%. Dunno how the athletes did it. Unreal experience to be there though, and some amount of Irish fans, tricolours all over the stadium. Brilliant set up, everything reasonably priced... no complaints (well an Irish medal would have been amazing but such a positive champs for Team Ireland regardless).
Sun 27th - Forced myself out between the post-holiday tasks for a 5 miler, 9.39/m inspired by the brothers marathon win 😁
Had signed up for a 10k this weekend waaaay back. If I go, it will be an easy run, maybe with a couple miles before to make it something of a longer run.
Thats exactly my issue now. Bad bone bruising, so knee (or just under it) just isn't recovered yet. Doing some rehab on strengthening around it but will be another little while. So annoying as I had good consistency going.
Been some great running recently. Well done. Sorry about the bike accident. You looked to have come off the bike around the exact same time as someone I know and she's been in awful bother with what is just bad bruising. Hope the recovery is going well.
Sorry to hear it bothered you in the 10m, very frustrating. Hope the rest helps and definitely no harm to check in with the Physio also, very sensible 😊
Thanks.. Theres no fracture or break so definitely different. They said 5 to 7 days but i reckon a few days will be plenty. Plan to head to my physio then just to check from that angle.
Hope you don't have too much trouble with yours!
Just FYI when I had my accident a few years ago (fractured knee) the physio in the hospital told me I had done more damage by wearing the brace the hospital gave me for too long (under hospital instruction!) and that the new way of healing injuries is through movement not restriction. Just telling you this because the knee still gives trouble to this day albeit to a lesser extent. Her advice was gentle, regular movement including cycling and strengthening exercises. I know our injuries are not the same and you are still in the initial recovery phase but these are what I'm doing right now after I fecked it up again last November in a race.
https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=bo1601
Anyway, best of luck with it, I hope it heals quickly, don't go back running too soon!!
10th - 16th July
So I rested up for the most part til Friday 14th when I did a little 5k tester run around the park. Could feel the knee a little but figured it would be grand.
Was happy to not run Saturday what with the awful weather. I was aware by Sunday I might feel stiff etc with less running but wasn't too worried. Had some pain in my knee in bed that night and briefly considered not doing the 10 mile.. Ignored that thought.
I'd agreed to give a couple of clubmates a lift down seeing as I know the roads pretty well, so picked them up and were on the road in grand time. Collected our numbers, saw our coach who ended up 8th, and a few of our speedier clubmates who all had great days. Short warm up and a few drills, with a quick pit stop and we jogged around to the start line. The route was back to the same as the first year I ran it which I think is a slightly more rough finish but wasn't going to worry about it.
Seemed to start all of a sudden and my goal was to keep around 8.20 for the first mile which has a fair climb out of the town. Mile came in at 8.23, and i tried to settle into around 8.15 pace then.. But my knee was feeling a little uncomfortable already, and by mile 3 I had called it. Jog or kinda steady around.. Really I should have called a DNF. At 6 miles there was a lot of discomfort and I was v close to stopping at marshalls, but then said ah its only 4 miles, be grand.. Anyway, got home not looking pretty and got an ice pack off the civil defence lads as there was a bit of swelling again.
Got it checked today as I was a little worried I'd done damage but just bad bruising, and I was given a knee brace to wear and keep it rested etc.. Can't see why they'd think I wouldn't rest it 🙃
Still hopeful I'll be back running a few miles by middle of next week??
Just catching up V. Sorry to hear about the biking accident. You must have got an awful fright. Thank god your injuries weren't worse and that someone had the van driver came to your aid.
Also, fair play on the 5k!! The consistency is paying off, great to see this come together for you.
Hope you have a quick recovery, Thank god there are still some decent people🤗
Wishing you a speedy recovery. Whilst you're off the bike, I'd like to suggest doing some reading on "defensive cycling". It'll make a difference when you're out on the roads.
Yikes, hoping for a quick recovery. Fair play to the van driver.
Ouch, sorry to hear about that, V. Hope you recover quickly.
Ouch!! Crikey it's never fun coming off the bike, I hope the headaches subside and the knee heals quickly.
3rd - 9th July
Mon 3rd - rest (well aside from driving to Shannon, and then making the most of being out west to listen to music at Willie Clancy week, bliss)
Tues 4th - up and out before heading to the office. Plan was to attempt the club session (2 x 3k at tempo, 6 x 100m sprints) but my watch had frozen the night before and took a lot of messing about to get it back working. So it was at the wrong time until it found GPS which was a good 20/25 mins into the run.. Had seemed I was working hard for a crap pace so ditched the session and ran steadyish for the remainder. In hindsight I was probably actually running hard. With the time wrong it totally miscalculated paces when uploading then too. Anyway, a run was done. 5.4 miles wt 9.18/m (maybe)
Weds 5th - cycled to the office. Had evening plans so no run home.
Thurs 6th - ran into the office. Was thinking as I ran that this particular run is becoming my favourite of the week, at this time of year anyway. 5.3m at 9. 26/m
Cycle home.. Until I skid making room for a van to pass me, hit a low kerb, whacked my knee and head first into the bumper of a parked Polo. Not my finest moment. Thankfully I wear a helmet, so apart from some headaches, slight bruising and irritation with screens on Friday, my head is fine. My knee.. Quite cut up and sore still so no running since or for another couple of days probably. Also very thankful for good samaritans, especially that van driver who stopped and made sure I was ok, fixed the chain on my bike and then even dropped me home!
Fri 7th - Sun 9th - rest and boredom!
Still hoping I'll get to do the 10 miler at home this Sunday.. (probably mad, will probably ignore any advice to the contrary)
I need to get back to it. I was just finding it difficult to fit it in with other stuff going on. The intention is to get back to it as the bare minimum of the odd time at home really isn't enough for me.
Great racing V, consistency is really paying off for you. Have you knocked S&C on the head?
26th June - 2nd July
Mon 26th - cycle commute.
Tues 27th - Club session, again not exactly the one on the schedule, we've learned to never bother programme into the watch! Warmup, and 3 laps of an undefined loop at HMP. I realised 1 lap was approx 1.5 miles so asked the coach while passing if one was racing the coming Friday does one still have to do all 3 laps. Definite yes 😅 covered 2 laps (3 miles) all at 8.15/m and eased up to 8.50 pace or so for most of the last lap. There were 5 x 1 min on /off to follow, but I waa excused from those given the race... Typical when that's the type of rep I enjoy more! Lots of recovery waiting for the rest to finish before the cool down jog. Just over 7 miles for the evening.
Weds 28th - Cycle to work just,and plenty of walking that evening.
Thurs 29th - runmute. 5.3m at 9.35/m. One of those mornings where its just lovely, and felt very grateful to have running. Cycle home.
Fri 30th - race day!! Woohoo (which is how I felt morning time, less so by 4pm). After docklands, I felt I had held back too much at the start anyway as I felt far too comfortable at halfway, so was keen to give another 5k a go. Kilcock within 2 weeks seemed perfect.
My friend collected me at 6.30 and despite some M50 slowness, we arrived in good time. Both aiming for similar times (she had been approx 15 seconds ahead of me in Docklands but wasn't happy), and both trying to hype each other up in the car! She was gonna be less aggressive to start than the previous 5k, while I was gonna me more aggressive!
Knew I wanted approx 15 min warm up, which we got done, but noticed there was a fair breeze. Not to worry, I'm short, I can use tall people here 😏 Quick loo break, few strides then over to the start line which was quite cosy with all the bodies. Didn't look for any boards crew as I just wanted to keep the focus I had.
Slowish start but found space quick enough and settled at a pace that felt right. The plan was 7.25 - 7.30 pace for first mile, thinking I'd actually do 7.20.. Knew pretty quickly I felt good, and that this could be a good evening for me. Roads were a little greasy, and the Endorphin Speeds don't feel too grippy but just kept relaxed and eyeing up my friend ahead who was certainly more cautious this time around. Mile 1 beeped at 7.14 - eek - and I caught her saying I've pulled off her move from Docklands, but would see how I get on.
Indeed, my inner self was saying you feel good, why shouldn't you keep it up at this pace? Felt like I was being used by a Raheny woman as pacer, but as we hit that dreadfully placed little hill around halfway, I pulled away from her and passed 3 or 4 others. Still feeling good at halfway, but certainly less comfortable than I'd been the couple weeks before. Good good. Can't remember anything particular about the country road here, but mile 2 beeped at 7.12. Bejaysus am I on for a possible (official) PB?
Remembered to phrase my inner self motivation in positive words, i.e. Keep it up rather than don't eff up. I'm able to slog the sessions so I can slog it through this race. Was catching a woman who kept striding out until she slowed to a short walk, then repeat. So irritating. But in hindsight she kept me going when I was fading back to 7.30 pace a little. Kept the head up, breathing hard and just didn't let myself give in. Felt sure my watch was pretty in sync with the actual distance, so when we got to more town looking area, I knew I was close to end of mile 3..wasn't sure what it would beep at but was relieved and surprised to see 7.17.. Ok ok we can do well here.
Didn't feel like I stretched the legs much for the last "bit" but apparently quicker than docklands, though I feel I could have killed myself a little more for it.. Anyway, chip time 22.43. Official PB is 22.40 so I am still very happy with that time, considering I thought 23 flat was a push goal. (I allegedly ran 21.56 in the boards 5k challenge but don't really count that).
My friend came in 9 seconds after me, so both super happy and unable to speak - sorry to the boardsies who I could barely communicate with 😅
Half mile jog back to the car as we were getting cold, and a bag of chips on the way home!
And so ended June!
Sat 1st - wanted a little parkrun shakeout, headed over to Firhouse. 28 something. No warm up, no cool down!
Had the treat of a free ticket to see calvin harris at longitude, felt incredibly old but you can't pass up a free ticket!!
Sun 2nd - lazy start to the day, so just got out in the afternoon for 7 miles or so, 9.56/m. Was able to get into the club grounds so did a good few laps of the trails. Saw two deers.. Wasn't sure if they attack people ever so doubled back that lap 🙈 warm enough afternoon especially when you're a little dehydrated.
June 19 - 25th
Mon 19th - Rest day.
Tues 20th - Club session, which as often happens deviated from the planned session. Usual warm-up lap, but myself and a club mate had to duck in to use the facilities, and when we got back everyone was gone apart from the coach who said to run for 33 mins i.e. to be back by x time. I thought he said whatever pace you like, so we ended up more on the steady side.. turns out it was supposed to be easy! Anyway, back to the start point for 15 mins of hard/easy... the hard sections were about 250m and easy couldn't have been more than 50m. Long 15 mins!!! Got it done plus a short cool down for just over 7 miles for the evening.
Weds 21st - Easy evening miles, 4.3 at 9.54/m. Tired.
Thurs 22nd - Had stuff to do so didn't get out.
Fri 23rd - Morning miles around a very restricted Marlay so ended up running outside it. 4.7m at 9.43/m.
Sat 24th - Missed the club session due to being overserved at Dermot Kennedy the night before. Ahem. Nah my friend was staying anyway so couldn't be heading off for that.. contemplated doing the session solo later that day for all of 10 seconds. Too dehydrated!
Sun 25th - Club run around Howth hill. This was really lovely despite the rain at the start, and the many nettle stings. The cliff walk path is very overgrown in parts but it felt like we were "adventuring". Not as much climbing as I would have thought, toughest part being up towards the golf club. But a very enjoyable morning was had and we finished with teas/coffees and snacks at Howth Market. 9m at 11.06/m (forgot to pause the watch in parts so pace probably not accurate).
Oh that will be an annual event for sure. The gradeds are all the better for new tracks. Porterstown too. Looking forward to doing some more track racing in summer 2024.
Oops didn't quite manage to return for a weekly update.. maybe fortnightly-ish!
June 1st - 4th
1st: Easy 5 miles - 9.41/m. Early morning with a few clubmates, lovely to get it done.
3rd: Easyish parkrun with 1 mile warm-up / cool down. Parkrun in 27.25 ish. Got quicker going along but was still fine.
4th June Mini-mara: Had originally intended to run this v easy with family, but was told they'd be walking so much and I'd get frustrated! So I made my way to top of 2nd wave (standing around for 30 mins in the heat!), got chatting to a woman from Balbriggan who asked me what I was aiming for and I said maybe low 50s?
Kept it steady and comfortable for the first half, really enjoying myself actually. Lots of waterstations for a 10k but I was using them to throw water over my head and stay cool. Got through 5k in 25.59, felt great really and the 2nd half is the flatter half so I pushed on, 2nd half was 24.03, passing 173 people apparently (the 2nd wave start helped that I suppose). 50.02 chip (damn the slowing up to throw water over myself!). Was surprised how little the heat affected me tbh, and a great day out with family / club.
June 5th - 11th
5th: Had work travel Tues - Thurs, with no chance of running, so got in easy miles on the bank hol Monday - 6.2m @ 9.38/m.
9th: Post travel easy miles, 4.6m @ 9.54/m
10th: Track session. Jogged to the track, then drills including 4 laps of jog the bends and stride the straights - tougher than it sounds!!
Session was 2 x 1k (4.46, 4.39), 3 x 800 (3.36, 3.41, 3.48 ) and 4 x 400 (1.39, 1.45) Skipped the last two 400s as my body was not happy with all the boozing during the week... felt like I was running on empty. Which I probably was judging by the fade from 800s onwards.
11th: Early run on the gentler hills, 8m @ 9.56/m
June 12th - 18th
13th: Easy run home in the sunshine, 5m @ 10:05/m
14th: Easy run back to the office in the AM, 5.2m @ 9.46/m
15th: Docklands 5k. Chose this over the Dunshaughlin 10k, was curious to see how it would go especially after the mini-mara. Did a decent pre-race jog, 1.5 miles plus some drills. Plan was to start at 7.40/m pace knowing I would go quicker than that but at least would have restraint on my mind (yeah I don't get how this works for me either), then ideally push on. First mile came in at 7.30, grand. Felt good. Pushed a little on towards the Point and the turnaround, with halfway just after that and I knew I was far too comfortable for halfway in a 5k. Kept it going though with miles 2 and 3 at 7.22 / 7.23, and picked up for the last little bit to come in at 23.31. I was very happy with that, but do think I should be around the low 23s at least so have signed up for another in a couple weeks!
17th: Another easy parkrun as recovery, with mile warm up and parkrun in 26.45 ish. Soaked by the end as the rain arrived.
18th: Had a long day at our first big meet at the new track, was a great day out (even if I got sunburnt). Some savage races in the womens and mens 5000m and 1500m especially. Hopefully it becomes an annual event! Managed to force myself out for 7 miles in the evening, 9.44/m.
May Update
Another month over, what the hell! Not the worst month for getting out, just over the 100 miles. Long runs were poor enough, just one 11 mile and then a half marathon so that can improve in June.
Tues sessions
Sat sessions on track
Terenure 5 Mile
This was the same week as the 5 x 1500m above, where I felt fantastic. Considering the session on the track of 1k reps, I had the idea to set out in Terenure at 4.45 pace. I cycled down (possibly my first mistake) and had the watch set in km and everything. Settled in behind the 40 min pacers but passed them about 1km in, and kept my intended pace for the first 3km (4.46, 4.41, 4.48) but once the drag started in the 4th km, my legs felt heavy and the pace dropped which made my head drop. Quite annoyed with myself as once I got past that km (5.07), I was able to pick it back up a reasonable amount which I do think shows it was more head than legs. Anywho, managed to salvage the sub-40 (39.11) but was disappointed enough. I should have been in low 38s I feel.
Edinburgh HM
I had signed up for this on a whim, but as the weekend developed into a schoolfriends weekend away, I had only ideas of enjoyment. Set myself a curfew for drinking on the Saturday (hallelujah for day drinking), as I didn't want to be puking plus it was a very early start of 8am. Knowing it was a downhill start for approx 5 miles, I just relaxed and took in the sights, and the funny posters supporters had. Kept the pace comfortably steady for the remainder of the race which was mostly flat with the odd drag, and the only hardship was in the last mile when I guzzled water too quickly and gave myself a stitch. Told myself I wouldn't bother sprint finish, but you turn into a field with a long boarded straight to the finish line and I couldn't help myself, losing my little water bladder thingy in the process! 1.53 plus change which was very satisfying. Warm morning, but well stocked in terms of water stations and a little breeze along the coast was welcome. Definitely recommend.
Ramblings
I was watching the instagram live with Gillick and Dunleavy last night, and someone asked about that traditional 6 x 1k session at 5k pace funnily enough. It seems this is considered quite old school now, and replaced with threshold work. Found that interesting, but need to remind myself what is threshold again! I imagine a lot of our training is fairly old school, but I really like the variety and yes even the spontaneity. There was also a lot of discussion on building endurance, which I feel I am really lacking at the moment. Or at least it's not where it used to be. That makes sense considering my long runs are not too consistent, so I know what to do!
Coming up in my signed-up-for-too-many-races-June is WMM this Sunday, but will be a jog with family I think. I have persuaded people in my office to do the Docklands 5k, and I have also signed up for Dunshaughlin 10k which is 2 days later... yes that is a problem I am aware! I think I shall give the 5k a rattle more than the 10k, for the endurance reasons mentioned above.
Might try get back into weekly logging if it makes me more accountable with my long runs 🤔
No, its definitely the shoes as I felt that sensation with different socks etc. I do think I'll manage sessions and shorter races with them ok, and I can feel the benefit of them in sessions anyway so I'm not totally against them. Just need to find a shoe that's like the Nike Epic React for my 10 milers / HMs... they're sadly discontinued and the pair I have are dead enough.
That's very disappointing that the Speeds aren't working for you V, strange one - any chance it was the socks? You're ticking over nicely, lovely consistency.
Ha, not sure there is excitement enough in my training to warrant weekly updates ! For now just very happy to be getting out consistently and enjoying the club running. You're going very well yourself, great to see.
Well done on Madrid.
Monthly updates - you're starving the fans!
Good luck with Terenure, a great race but not unhappy not to be doing it this year. 😀
April's Running
This was a better month in terms of mileage and sessions completed. The one race wasn't amazing, but banking it as decent training all the same. The first long run of the month was a fab one up kilmashogue, fairy castle and on out to glencullen. One of those mornings where we just kept going. I got out 5 days most weeks I think, and the bit of hateful cycling alongside that. S&C continues to be abandoned at the moment, oh dear.
Tuesday sessions:
Saturday sessions:
Madrid HM was last weekend, I won't bother with a report but thoroughly enjoyable weekend and race, despite some footwear issues. I'd worn the Saucony Speeds the odd session and felt them a little 'burny' on the soles, but then wore them the last 'long' run before the HM and figured they can't be that bad for a full HM. Anyway, they were that bad and I tried to ignore them for as long as possible but at 7 and 11 miles had to stop to take them off and let my soles cool down. Not ideal. I think I'll stick to 5/10ks in them in cooler weather from now on.
Next is Terenure 5 Mile, much shorter distance to travel for a race :) Not sure what the target is yet, suppose sub 40 anyway.
March Update (won't run tomorrow)
It wasn't an amazing month, but not a complete bust either. I'm finishing with just under 100 miles for the month, and considering it started with a work trip and had a wee holiday around St Patrick's Day, that's not so bad. Long runs haven't been much more than 8 miles, apart from the 10 mile race (as mentioned above) so need to get a couple longer ones in before Madrid. Not a whole lot of sessions, but at least a few in there.
Shockingly for me, for the first time since 2019.. S&C has fallen by the wayside. I'm blaming work and the need to cycle to the office, I don't have as much time, energy or want for it! I am going to try add back in one session a week, as I have always enjoyed it and I do feel benefits.
Other than that, head down now until Madrid. Should get decent long runs in this weekend and next, slight taper the week before the HM. No reason now to not make the sessions, and I'll continue to use my commute for easy runs otherwise.
Well done V, great strong race & really enjoyed the report😊
Oh Madrid, nice to be getting away for a race!
Well done - great improvement ! Madrid half seems like a nice adventure to look forward to !
Well the chip and gun were the same for me , and not for anyone else apart from the leaders, and I certainly didn't start in the front row :)
Yes, I really am. I have a loose target in my head to be back near PB shape by the 10 mile in Edenderry in summer.
