running is the name of the game

FRIDAY 28th

6 miles easy 52:53(8:19)

SATURDAY 29th

Up at 6:45 to have the porridge and do the water drops, meet two club members and off we set for 22 LSR. Perfect morning for running cool and dry, found first few miles tough but this is always the case until I get used of pace. Felt very comfortable after this until mile 21 when left hamstring tighten up. Very happy with run (avg pace, gels used & water stops).
22.15 miles 3:04:37 (8:20)

Rest day yesterday and legs still sore today so took another rest day.

WTD 45 miles
MTD 179 miles
YTD 1272 miles

MON 16th

Club session, was going to do easy miles but fell in with group doing intervals
6*0.5 miles, splits 3:05, 2:58, 2:59, 2:57, 2:59 & 2:56, recovery between 90 and 120 sec.

TUES 17th
5 mile run after work, found this tough enough even if was just arecovery run, 5 in 43:26 (8:41)

FRi 20th
4 miles with 3 @ MP, good run legs felt OK, 7:27, 7:13 & 7:27 30:38(7:40)

SAT 21st
Last LSR of marathon plan, picked a hilly 11 mile route for this, plan was to run around 8 min pace but speeded up as run went on. Only issue was blister on ball of foot from cheap socks, took sock off half way around so I think damage was limited. 11 miles 1:26:04 (7:50).

Should have got a run in yesterday but out Saturday night but pay to that. Meet up with club members who are doing DCM for brunch yesterday morning, you could feel the nerves in the room, felt bad for two members who have pulled out due to injury, tough as they have but the training in and won't get to enjoy the day.

WTD 26 miles
MTD 91 miles
YTD 1363 miles

DUBLIN MARATHON REPORT

slept surprisingly well on Sunday night, waking at 5:30 only 15 mins before alarm, up for shower and the now standard porridge and toast for breakfast, plan was to walk to Red cow luas stop but herself dropped me off instead. Morning was perfect for running just like Cork to Cobh a couple of weeks ago when things went well so was feeling positive about what lay ahead. Luas full with fellow marathoners who all looked nervous/ excited, probably looked the same myself. Got to Abbey street and walk the 10 mins to Merrion square to bag drop area, off with the track suit and double checked everything, laces, gels, watch, number and drop in bag sure that I was forgetting something. Found my way around to the first wave gate in for a toilet stop and then on to start area which was quite enough as it was only 8:25, saw all the pacers warming up and did some light stretching and jogging, chatted to 3:15 pacer about hills out on course and ready myself for the off, the excitment was electric and just after the anthem came the rain of tops, hats, plastic bags and anything else people had to keep warm, had placed myself about 10 rows ahead of pacers so plan was hopfully not to see them again.
Miles 1-6. Set off nice and steady and control the pace knowing that things would settle out after the first mile, great support and tried to enjoy the first few miles as I knew it would get tougher later on and would not take it in. Constantly checking watch to check pace and am trying to low down but the miles keep coming in under 7:10, wonder will I pay for this. In to Phoenix park and really enjoy this part as the mokeys call out, reminds me of the Fota run earlier on in the year. Take on more water and first gel of the day, felling good. Splits 7:25, 7:08, 7:07, 7:02, 7:05 & 7:13.

Mile 7-13.1, Went through how the body was feeling and was happy that all was going to plan, was still been passed by a lot of runners but focus on my pace and left them off. First problem of the day came around mile 8, when the blister from the run last weekend began to make itself felt, worried about this for a while but it never got any worse. Got to the hill out near Chapelizod and two girls from the running club where there roaring me on which gave me a great boost. Took water at all stop and another gel at 10 mile. Happy to reach half way in 1:34:13. Splits 7:09, 6:59, 7:02, 7:07, 7:00,7:13 & 7:18.

Mile 13-20. First time today that I found the going tough was the straight stretch up around Kimmage it seemed to go on for every and a slight drag all the way up. Could see a club member 50 metres up ahead so planned to caught up to him over the next mile, came up along him but he was having a tough day with stitches, encourage him to stay with me which he did for a while but had to stop again, passed another soon after walking, felt sorry for them as they had alot of hard training but in. Splits 7:11, 7:06, 7:10, 7:07, 7:00, 7:04 & 7:13.

Mile 21-26.2: legs getting stiff and thought of stopping to stretch but knew if I did I might not start running again, a runner who I had been with for a while said we make it hone together which help a lot so a tagged along side and he paced for the next 3 miles, once or twice getting abit ahead but a dug deep to catch up again. As we went up the Stillorgan flyover I had to leave him off but big thanks to him for taken me this far, legs were realky sore now and all I was looking for was the finish, each mile seem to go on for ever but was amazed that my pace did not drop off by much. All thought the crowds were great here I felt in a blur and that I had no control just that my legs were moving. Got a round Trinity college and saw the clock at Claire st 3:09:**, I put a sprint on so that I would break 3:10 and was suprised that the legs could go for it, onto green finishing mat and let fly coming home in 3:10:07 guntime, 3:09:57 garmin and 3:09:53 chiptime. Splits 7:16, 7:04, 7:16, 7:33, 7:40 & 7:48. Running the last 0.2 mile in 6:50 pace. PB by over 15 mins. Dublin marathon

Really enjoyed the race, the banter between the runners, the crowds and the atmosphere that was around Dublin before and after race. I will be back..
Shattered after and went straight out to sister in laws house. Bath, dinner and into bed for a few hours which was probably the wrong thing to do as woke and legs were stiff as pokers. Sorry that I didnt make it to Mcgrattans to meet up with other boardies. Just went for a few quite pints in the inlaws local.
A week off now to recover and then plan for next years attempt.

LISGOOLD 5K RACE

This my local race so went along to give some support, perfect morning for a run and for only E5 it was good value.When I turned on garmin got a low battery alarm so would run this to feel. THe cource is tough going out and back with a few long drags on the way out.Chatting to club members about the recovery after marathon, and ran out of time for a proper warm up:rolleyes:

Settle in the second row and off we went, found the first mile tough and legs felt dead, try to steady the pace and after a while breathing and stride settle. At the turn reckoned I was in about 25 position, held that to the 2 mile marker but then about 3 passed and couldn't go with them, finished out ok with no one else passing.

Finishing time 19:33 which I'm happy with since I have done little enough since the marathon.

WTD 27 miles
MTD 34 miles
YTD 1469 miles

SATURDAY 18th
Steady run with some through a forest trail, enjoy this route as its a mix of uphill, down hill,trail and road run. 6.3 miles 48:57 (7:43)

SUNDAY 19th
First time since secondary school I've run cross country and I only did it that time to get out of class. Arrived early and met some other club members, team depleted as some were injuried or didnt show which was disappointing as club captain thought that there was a chance of a medal in masters class. Out to the cource and it hit me how hard this was going to be, hilly and soft 2k route which we would have to do 3.5 laps. Weather condisation were poor with heavy rain and a bitting wind. Did some warm up and headed off to start line thinking that this was mad, starter didnt keep us waiting and off we went, settle into a steady pace, onto first hill and really slipping all round me as I didnt have splike just an old pair of runners. Got to the second hill and nearly came to a standstill but got to the top, next was the steep down hill and found this really hard without spikes as had no control and just about staying on my feet.backed off the pace and decided just to get around safetly.Came home well down the feild in a time 34:11(8:23) for the 4 miles.
Taking to another runner after who said that he was running xc for 40 years and that was one one the toughest cources he had run. It something I'll try again but will invest in spikes for next time.

MONDAY 20th
Club training and legs didnt feel too bad after yesterday so went with fast group again, found it tough to stay with them, 800, 1000, 800, 1200 & 400 at 6 min pace.

Last week miles 26 miles
WTD 5 miles
MTD 65 miles
YTD 1500 miles

THIS WEEK EXCUSE

Week started well with a good session with the club on Monday night doing 200 metre intervals but the whole midweek then went down hill as i fail to make time for runs. Wednesday went to gym after work and ran 3 miles on the treadmill (god I hate treadmills), Thursady out with OH but ran out of time and only did 1.3 miles. Friday finished work at 4 and was focus on going for a good run as I had acompany night out that night, did 9 miles my longest in a while avg pace 7:37. Hungover on Saturday so rest day and did 6.5 miles Sunday avg pace 7:47.
Have entered Dungarvan 10 so have set out a training plan which starts Dec 10th so hopefully I can get back to more structure weekly milage.

WTD 24.5 miles
MTD 96 miles
YTD 1537.5 miles

DUNGARVAN TRAINING

With the Dungarvan 10 miles around 8 weeks away and my running for the last few weeks all over the place have decided to get focus again and try and work of a plan for the next few weeks.
Club training on Monday night good workout 5.3 miles
Wednesday club training again, usually miss this session so good to get out with group, good warm up indoors first and then out for a run, 4 miles @6:27.
Saturday, 7.2 miles @ 7:50 good run.
Sunday, 11 miles @ 7:53, longest run since DCM, felt good even after yesterdays run, ran to feel so happy with over all pace. Got soaked twice but that what get running during winter.

First good week.

WTD 27.5 miles
MTD 57.7 miles
YTD 1588.7 miles

NEW YEAR NEW GOALS

Time to set goals

Distance|Previous PB|Prediction|Actual
5 km|19:03|18:29|
5 mile|32:02|30:59|
10 km|40:28|38:30|
10 mile|69:25|64:59|
Half mar|1:29;17|1:24:59|
Marathon|3:09:57|2:59:59|


First run of the year today getting out for 5 miles, 38:38(7:44)


WTD 11 miles
MTD 11 miles
YTD 11 miles

belcarra wrote: »

Your marathon prediction looks a bit soft!;-)

Jesus you wouldn't let me away with an easy marathon:D,

WEDNESDAY 9th

6*1 mile with 3 min recovery, plan was to run these under 6:30 but new from the off that the legs didn't feel great, splits
6:20,
6:23,
6:27,
6:38,
6:39
6:39.
Have run this session before Christmas and splits were all under 6:30 but am still happy with this run. 9 miles in 1:14:42

THURSDAY 10th
4 miles easy 32:38(8:24)

FRIDAY 11th
5 mile easy 40:40 (8:08)

SATURDAY 12th
10 mile progressive/ regressive, splits
8:08
7:40
7:12
6:57
6:37
6:58
7:11
7:29
8:33
9:06
good run out, felt good.

SUNDAY 13th
4 mile recovery 33:33 (8:23)


Good week overall with all runs completted, legs feel good even with the big increase in miles.


WTD 40 miles
MTD 55.2 miles
YTD 55.2 miles

A mashup of runners world half marthon plan, working shift so have to move it around a bit. Big push for Ballycotton 10, 7 weeks to go, hoping for under 68min

Worked of P&D for CCM last year so will go back to that when Berlin marathon training starts.Thankfully that not till May

WEDNESDAY 16th
4 mile recovery 31:42(7:55)

FRIDAY 18th
7 miles steady 53:33(7:39)

SATURDAY 19th
Waited for a club mate to go for a run but he turned up late which reduced how far we could go, 6 miles 45:54 (7:38).

SUNDAY 20th
First race of the year, FMC 4 mile, go there early as OH was doing it as well. Very cold morning with temp just above freezing. Started well up the front and soon settled in to a nice pace, plan was to come in anywhere around 24:30, first mile 6:01 feeling good, slight hills in mile 2 6:18, mile 3 staying steady with in a group of obout 5 runners 6:19. Last mile feeling good and drove on picking out some runners in front of me, steady out but no real sprint left at the end 5:59. Finishing time 24:37, a PB by 62 secs but I have only run 4 miles which was early last year. 7.1 miles between warm up/ cool down.

Good week with all runs completed, tough week ahead looking at the weather.

WTD 39 miles
MTD 94.2 miles
YTD 94.2 miles