nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

Making every mile count

dublin runner

With DCM 2013 done and dusted it is now time to look forward to 2014. I have lurked around these parts long enough and now the time is right to stick my head above the parapet!

Background

I began running in Spring 2012. Running a marathon was always a life goal. DCM 2012 was the target as it was my hometown marathon. I enjoyed the day and ran it in a very enjoyable 3.46:17. I loved every step. Beforehand I thought that this would be it, marathon box ticked and now to do something else! In truth, this was just the beginning and I quickly realised I wanted/needed to continue and improve (I’m quite competitive!).

2013 saw big improvements, particularly from August onward (here I began coaching sessions). My PB for the half marathon dropped to 1.24:28 (Athlone Flatline) and the possibility of a sub-three hour marathon became a real possibility. Training went well and I peaked with a 90 mile week three weeks out from the goal race of 2013.

The plan for Dublin this year was simple, run with the 3hr pacers until Mile 20, let the pack do the work and hopefully push on. I knew I was in good shape and secretly thought a 2.56.xx was a really possibility, although never sharing this with the coach! The plan was executed perfectly to Mile 20 and I felt strong. Here is where I wanted to gradually wind things up and finish strong, bringing the miles down to the 6.20’s. Unfortunately, cramp struck from nowhere at mile 22. What a time for your first ever leg cramp! I dug in and motored on. To be honest I was in pain. The pace never slowed though and I finished in 2.58:53. I was delighted but annoyed at the same time. I was full of energy but cramp stopped me cruising to the time I secretly wanted.

2014

My 5/10k times are quite weak in comparison to my marathon time. November and December will see my first ever plan for these distances. January will see the start of a new marathon training.

Distance|PB|Goal
5k|18:24|>17:20
10k|40:09|>36:30
Half M|1.24.28|>1.20.00
Mar|02.50:53|02.49:59

The plan and goal is the Paris Marathon in April but I have a few fall back options in case that doesn't work out. My 10K time is particularly soft so I’m look forward to taking a chunk off that! These targets will motivate me until Spring.

Anyway. The days since Dublin involved way too much Guinness and bad food so time to get out those runners and get running.

Find more posts tagged with

Quick Links

Comments

menoscemo

Krusty_Clown wrote: »

I checked against my tracklog from last year, and there's a slight variance in distance (13.07 Vs 13.01), using the exact same watch (slightly newer firmware), the exact same course, and I ran pretty much an identical racing line. So variances seem to be caused by external influences, such as satellite cover, weather conditions, GPS watch inaccuracy etc. As to whether the course is short or not - I don't really know (and if I'm being honest, don't really care in this instance!). I often wonder how the course is measured - e.g. how they measure around those roundabouts, the measured route through that last stretch back into town (where I took a pretty aggressive racing line through the middle of the road) etc. Are we taking short-cuts that the race measurer didn't take? Anyway, there's not much point in delving too deeply, unless you want to go back with a measuring wheel, we'll never get any closer to the reality on these things.

I discussed this a week ago on TbL's log. Didn't want to open that can of worms again but it seems it's now open!! It seems that they changed the start point of the AIMs measured course 2 years ago which left the course short. I Ran the marathon 3 years ago and the start was in a completely different place. I too got 12.94 when i ran the half in 2012.

Krusty_Clown

dublin runner wrote: »

Ah here! I was 80 seconds under. I'll send you the Garmin link! I am still wondering why. I don't want to speculate on the most likely reason.....:eek:

I checked against my tracklog from last year, and there's a slight variance in distance (13.07 Vs 13.01), using the exact same watch (slightly newer firmware), the exact same course, and I ran pretty much an identical racing line. So variances seem to be caused by external influences, such as satellite cover, weather conditions, GPS watch inaccuracy etc. As to whether the course is short or not - I don't really know (and if I'm being honest, don't really care in this instance!). I often wonder how the course is measured - e.g. how they measure around those roundabouts, the measured route through that last stretch back into town (where I took a pretty aggressive racing line through the middle of the road) etc. Are we taking short-cuts that the race measurer didn't take? Anyway, there's not much point in delving too deeply, unless you want to go back with a measuring wheel, we'll never get any closer to the reality on these things.

dublin runner

Ah here! I was 80 seconds under. I'll send you the Garmin link! I am still wondering why. I don't want to speculate on the most likely reason.....:eek:

No worries DrQ. Only my fellow club mates responded! It was a stupid place to stand...well run by the way. Plenty more to come.

I'll see you Gavlor in the pub after. Hopefully at that stage i'll be on my fourth drink and talking sh!te! At least there you'll have safety in numbers in the 3.40 group. Mine was a solo mission

Gavlor

dukeraoul wrote: »

I'm a jackass. Sorry DR didn't even see ya as you're right, the hill was really the only thing on my mind! Was just thinking about it there- yourself and Ecoli would actually make the perfect pacing team. You could run 2 mins under and he could run 2 mins over- it would be a great way to space out the pace bands!

Maybe you guys could share your pacing expertise w/ the 3:40 lads in DCM;)

We don't need no help from no dodgy pacers foool

dukeraoul

I'm a jackass. Sorry DR didn't even see ya as you're right, the hill was really the only thing on my mind! Was just thinking about it there- yourself and Ecoli would actually make the perfect pacing team. You could run 2 mins under and he could run 2 mins over- it would be a great way to space out the pace bands!

Maybe you guys could share your pacing expertise w/ the 3:40 lads in DCM;)

dublin runner

Thursday 21/8

AM

5 Miles Very Easy @7.33p/m in 37:46

Just a nice leg shaker before breakfast.

PM

8 Miles (treadmill)
-inc. 4 Miles @MP

Usually the morning run loosens the legs but they still felt stiff and sore so a trip to the gym was called for. Jumping into the car the heavens opened so the decision was definitely the correct one. My planned marathon pace is c.6.06 per mile. After a few miles I jumped into the marathon pace effort. With a noticeable gradient, 5.56 per mile felt on the money effort-wise. The pace had me working but not too hard so I was happy enough to tick off 4 miles. The two mile warm down was perhaps the most bored I have ever been running. The 15 minutes almost killed me. Give me the roads any day.

Friday 22/8

8 Miles Easy @7.21p/m in 58:46

Saturday 23/8

AM

5 Miles Easy @7.00p/m in 35:02
~inc. 5 strides @5k effort

Nice to tick off this run before watching some of the Frank Duffy 10 Mile Race. I placed myself at the gates at Chapelizod, just before the real race and hills start. This perhaps wasn't the wisest place to stand as the runners quite obvious knew the challenge ahead so their efforts lay elsewhere (i.e not on me!) I won't name names (Jebuz and Dr.Q

) but it was nice to be spectating for once.

PM

5 Miles Very Easy @7.25p/m 37:53

A very handy one before the early start the following day.

Sunday 24/8
19.50 Miles Various

-W/D 1.56 Miles @7.14p/m

Longford Half Marathon (1.30 Pacing @6.49)

For whatever reason I came in a minute under my target time. I really still cannot put my finger on why this happened. While a bit annoyed I don't think it affected anyone as there wasn't ever really a group around me. The Garmin might be at issue as the first mile just would not settle. Passing the 6 Mile marker the stopwatch and Garmin indcated all was on track. This continued until Mile 11. Here I was 40 seconds under the target time (predicted 1.29.20) so all good. My Garmin totaled 12.94 miles passing the finishing line. I probably relied a bit too much on the watch as I think it acted up.

Anyway, a really good race with some great performances.

-W/D 5 Miles @7.47p/m in 38:55

WEEK TOTAL: 89.6+ MILES

dublin runner

NiallG4 wrote: »

This is my first time stumbling upon this log since I seen you in the Dundalk 10K. Looking at your MP above, are you aiming at 2.38 in Dublin. I am heading for Dublin myself. Hoping for somewhere in the 2.45 region. My plan during summer was to get 10K time down and then build up to Athlone in September so on course this far. Might see you in Athlone. My target there is 1.17 so might see you in a wee group at some stage.

Great stuff.

That's the target, well 2.39:59 is to be precise! It's a flexible target at the moment. I think I need to training a second or two faster a mile in these sessions to replicate race day.

Brilliant target. Give me a shout before Athlone, things should be easier in a group.....:)

NiallG4

dublin runner wrote: »

Thursday 14/8

10 Miles @6.54p/m in 1.09:00
-inc. 3 Miles @Marathon Pace

Splits:
1. 6.00
2. 6.03
3. 6.02

This is my first time stumbling upon this log since I seen you in the Dundalk 10K. Looking at your MP above, are you aiming at 2.38 in Dublin. I am heading for Dublin myself. Hoping for somewhere in the 2.45 region. My plan during summer was to get 10K time down and then build up to Athlone in September so on course this far. Might see you in Athlone. My target there is 1.17 so might see you in a wee group at some stage.

dublin runner

Monday 18/8
12 Miles

AM

6 Miles @7.23p/m in 44:20

Pre-breakfast.

PM

6 Miles @7.11p/m in 43.11

A pretty mundane day to balance out the 20 miler the previous morning.

Tuesday 19/8
12.1+ Miles

AM

4 Miles @7.35p/m in 30:20

A simple run to wake up the legs. Felt nicely loosened after but I found myself clock watching quite a bit. A possible nasty habit that I won't allow grow! Pre-breakfast.

PM

8.1+ Miles

Club Track Session

Plan: 10x600m @3k effort (200m recovery)

Splits:

1 1:57
2 1:57
3 1:58
4 1:57
5 2:00 (stopped the watch quite late!)
6 1:57
7 1:56
8 1:57
9 1:56
10 1:54

Nothing earth shattering but delighted with this session. Always felt in complete control whilst doggedly sticking to my own pace, not relying on other people. I feel that the consistency I was looking for is finally coming.

Wednesday 20/8

Medium Long Run
-15 Miles @7.15p/m in 1.48:46

It has taken a while but this is the first of what I call a proper marathon training run!

Leaving the house I felt pretty fresh after a decent nights sleep but after a few miles that changed a bit. Although feeling strong I could feel the tiredness in the legs, especially on the hills. All in all a pleasant run up to and around Marlay Park. That hill on the Parkrun 5k was tough enough though, even at an easy pace! A sure sign of tiredness and the first proper marathon training run!

With a little under 10 weeks until marathon day, it funnily enough feels a long way away. I am confident training is heading in the right direction. What is of slight concern is the half marathon on the 13th of September. Now that feels very very close. It really is a target race so I will definitely incorporate some half marathon training in. Maybe something along the lines of 4x(2 miles@HMP), for example. I will also have to nail down a target for the race. Plenty to think about!

Now I am off to bite my tongue and suppress my inner keyboard warrior...........:eek:

dublin runner

yaboya1 wrote: »

Nice looking week.

One question though, two

or three?

Haha! There's always one!

I will proof read a bit better the next time!!

yaboya1

Nice looking week.

One question though, two

dublin runner wrote: »

Two things to note:

or three?

dublin runner wrote: »

1. The stretch up Chesterfield Avenue and towards Castleknock is a tough one, especially if the wind is in your face like today
2. The few miles after Casstleknock are fast ones
3. The Crumlin Road aint any easier!

dublin runner

Thursday 14/8

10 Miles @6.54p/m in 1.09:00
-inc. 3 Miles @Marathon Pace

Splits:
1. 6.00
2. 6.03
3. 6.02

http://connect.garmin.com/activity/564701723

After a 3 mile warm-up it was decision time. I tried everything possible not to run the marathon paced miles. This usually happens when my mind is preoccupied. I was very much looking forward to my friends wedding later that afternoon so my mind was elsewhere. Go hard or go home!

As ever, once you get into your planned marathon pace the miles fly by. It does take a while to dial into the pace but once you get into your stride the three miles flew by. The pace does still feel fast though. It may be just at my tipping point. Another small step made in the right direction but I am fully aware that a three mile marathon pace run is just that.

Friday 15/8
8+ Miles Easy

Hungover. The miles went by easily enough. The average paced dropped to 7.13p/m before I made a mess of it by not stopping the watch after meeting a friend cycling by the canal.

Saturday 16/8
1hr General Aerobic
-8.70 Miles @6.57p/m in 1.00:23

Oh Dublin.

The legs are getting tighter and tighter with every mile completed. With that in mind I stopped outside my flat and proceeded to well, 'stretch'. I am possibly the worst runner ever to stretch and feel like I don't have a clue what I am doing because well, I don't! I say this because a taxi driver pulled up and grabbed my attention. I was expecting him to ask for directions or possibly give out to me for running across the road or something but he stopped to give me advice. He told me he saw me run and chased me (:eek:) to have a chat. His advice was interesting. He was a 31min 10km guy back in his army days. He informed me my left knee ''flicks out'' and how it may cause me trouble in the future. He demonstrated some stretches to do while a line of traffic backed up behind him. Very interesting and very mad!

Sunday 17/8

Long Run
-20 Miles @7.06p/m in 2.22:12

http://connect.garmin.com/activity/566975286

Up bright and early to meet Dr.Q for what proved to be a really enjoyable run. It was such a great feeling to have wrapped up a twenty mile run by 10am. The plan was to run large chunks of the new marathon course.

THREE things to note:

1. The stretch up Chesterfield Avenue and towards Castleknock is a tough one, especially if the wind is in your face like today
2. The few miles after Casstleknock are fast ones
3. The Crumlin Road aint any easier!

The pace dropped naturally after the 15th mile or so. Happy to see the last few mile splits:

-15 7.05
-16 6.51
-17 6.28
-18 6.32
-19 6.22
-20 6.16

This was my longest run in quite a while (Rotterdam Marathon in April). I am in a good place endurance-wise. The issue is now to put some speed to it.

WEEK TOTAL: 78.7+ MILES

A small step back week this week. Decided against racing as there was no real compelling reason to race a 10km. I will bide my time!

dublin runner

Monday 11/8

10 Miles General Aerobic
-@6.49p/m in 1.08:09

It's usually a positive sign when your easy/general aerobic pace naturally comes down during the course of marathon training. It was nice to get a break from the traffic and noise of Dublin and hit the West. The roads of Sligo can be quite unforgiving. It's usually raining and it is certainly always windy. Quite happy to see the pace drop after the usual leg loosening first mile.

Tuesday 12/8
8 Miles Various

Club Track Session

Plan: 8x800 @5k effort (200m recovery)

Splits:

1. 2.36 (5.01p/m) This came up long at .52 of a mile, hence the quick pace
2. 2.39 (5.14p/m)
3. 2.39 (5.19p/m)
4. 2.41 (5.20p/m)
5. 2.41 (5.23p/m)
6. 2.42 (5.28p/m)
7. 2.41 (5.19p/m)
8. 2.37 (5.16p/m)

On reflection the splits for this session were slightly all over the shop. I simply concentrated on effort and didn't look at the watch once. The 5th and 6th rep were quite slow. I lost a bit of concentration, losing a few metres on the lads ahead. On the 7th and 8th rep I regained my composure and concentration to finish reasonably strong.

Another completed session. It felt reasonably tough but very manageable.

Wednesday 13/8

Medium Long Easy Run
-14 Miles @7.09p/m in 1.40:07

Absolutely nothing to note! This run has increased nicely, building from 12 miles two weeks ago. I will continue to build, aiming to maintain a regular 16 mile midweek run.

With a wedding tomorrow and the strong possibility of a killer hangover on Friday (and possibly Saturday!), I will play this week by feel. I have decided to knock alcohol on the head from the 7th of September so a few beverages tomorrow will be most welcome

I may race at the weekend to make up for my 'antics' :cool:

As a proud Northsider, the usual reason for our type get in the news/paper is usually for well, the 'wrong reasons'!! :pac: I got a nice surprise on Monday when traveling back up to Dublin.

Fit Magazine, The Irish Independent 11/8/14

dublin runner

cianc wrote: »

Bravo, very impressive week!

Thanks! Paying the price of it last night though. Shattered!!

dublin runner

jebuz wrote: »

Great stuff DR, good to see you back racing, and winning! Always nice to fit in a sneaky win in an 85 mile week

Cheers.

Nice to win but the time was average. Looking back on all my decent races they have all been done on the back of a decent warm up so I think that played it's part. Great to be back at it though. Race days are hard to beat!

cianc

Bravo, very impressive week!

jebuz

Great stuff DR, good to see you back racing, and winning! Always nice to fit in a sneaky win in an 85 mile week

dublin runner

Saturday 9/8

AM

W/U

.41 Mile in 8.37p/m in 3:30

No strides. Nothing.

Parkrun 5km - St. Anne's

1st

17:21

After a long internal tactical discussion with myself, I settled on what appeared a very achievable target. After my quite frankly embarrassing attempt at a warm-up I felt quite good, despite the 60+ miles already in the legs for the week. Arriving at 9.22am wasn't in the plan. I might try a two mile run around 3 hours before the next race just to loosen out the legs before a light breakfast. Like all great pre-race tactical plans, it soon went out the window after the gun started the race. After 100m my initial target of 16:5x was forgotten. The race quickly developed into a two horse race, with a sizeable gap to 3rd place and the pack. Focus shifted to finishing 1st. The time really didn't matter. I knew after 200m that this race was mine to win and a nice bit of pressure was put on my shoulders.

I really enjoy the St. Anne's route. The two lapped course almost lends itself to a tactical race. Two things became very apparent after the first 1km. The wind was one and my footwear the other. As the wind was strong I allowed myself to tuck in behind the leader. This was not the day to be a hero and go on a solo effort. The only issue with drafting is that you are essentially allowing someone dictate the pace. It also became quickly apparent that my runners (Faas 300v3) were fit only for the bin. The right foot in particular proved troublesome. While my left foot lands neutrally, my right foot supinates quite badly at the moment.

As I mentioned previously, the race was essentially a two horse race. The first and second mile passed quickly in a somewhat pedestrian 5.46 and 5.45 a mile. I did my fair share on the work into the headwind but I did allow myself some respite when I felt it was beneficial. Passing the 4km mark it was all about when to make my surge for home. The straight to the finish is fast. I made my move with about 600m to go, finishing the last mile in 5.20 or thereabouts.

Happy to win but a part of me would prefer a faster time, even if giving up a few places. With virtually a non-existent warmup I only really beacame comfortable ten minutes into the race. No point training hard all week to make such a basic mistake.

A huge thank you to the organisers. A flawlessly organised race. Cannot wait to be back.

W/D

2 Miles @8.13p/m in 16:28

The battered runners left the legs quite sore. I will be sorry to see them go! Next stop? The bin.

PM

5 Miles Easy @7.19p/m in 36:35

Felt very fresh.

Sunday 10/8

Long Easy Run
-17 Miles @7.14p/m in 2.03:05

Mentally shattered after arriving in late from work the previous night. The legs and body pulled me easily through what could have easily been a disastrous run. My emergency 2 euro still unused! Boom

WEEK TOTAL: 85.64+ MILES

Step back week next week? Quite possibly.

dublin runner

AuldManKing wrote: »

The intersection of Strava and Boards!!

Must start using it and see what all the fuss is about.

Do! Very competetive. Someone beat my times yesterday, got an email about it and everything! Back to Howth I go.....!

dublin runner

yaboya1 wrote: »

Nice work this morning

Thanks! Very tactical affair this morning. Worked on the win rather than time. Happy enough

AuldManKing

yaboya1 wrote: »

Nice work this morning

The intersection of Strava and Boards!!

Must start using it and see what all the fuss is about.

yaboya1

Nice work this morning

dublin runner

blockic wrote: »

Few miles before and after Dublin i hope! separate activities though.

I decided to record each and every mile separately from here on in :eek: I'm going to cripple Strava!

blockic

dublin runner wrote: »

6th-The Lakes 10k (race)
13th-Athlone Flatline Half Marathon (race)
20th-Dublin Half Marathon (general aerobic)
27th- Moone Kilomarathon (marathon pace)

Few miles before and after Dublin i hope!

separate activities though.

dublin runner

Tuesday 5/8
7.6+ Miles Various

Club Track Session

-2 Mile w/u inc. strides

-6x1km @5km effort
1. 3.25
2. 3.25
3. 3.24
4. 3.24
5. 3.24
6. 3.17

-2+ Mile w/d

Pretty solid session. I kept the first 5 reps nice and consistent, sticking to my own pace and effort level. Finishing the 5th rep I felt I was going somewhat easy on myself so I increased the pace, finishing strongly and relatively comfortably. My aim with these sessions is not always to run 'great' times, preferring consistency and completion.

Wednesday 6/5

Medium Long Run
-13.05 Miles Easy @7.05p/m 1.32:21

Building on lasts week 12 miles medium long run, a 13 mile run felt about right. Happy to see the pace, especially as the effort was easy enough despite the heat at times.

Thursday 7/5
13.25 Miles Various

AM

5 Miles Very Easy @7.40p/m in 38:21

After two years of solid running I think I may cracked easy running. It's quite simple: Don't eat!

The absence of food in the system naturally brings the pace down, without impacting greatly on the energy levels and indeed, enjoyment.

PM

8.25 Miles
-3 Miles Easy
-2 Miles @PMP (6.09, 6.01 avg. 6.05)
-3.25 Miles Easy

I settled on some marathon paced miles whilst lying in bed unable to sleep the previous night (God, that's sad

) It's pretty daunting contemplating running at your planned marathon pace. Naturally thoughts of fear, dread and excitement cloud the mind. The idea with this type of run is to start small and slowly increase the distance over the next few weeks. The first mile was into a very strong headwind but I was confident I would easily claw back a lot of time on the return mile leg. Job done.

A nice 'dip of the toe' into some PMP miles. How did it feel? Pretty damn fast if I were to be honest. If I can do 3 miles next week and 4 the week after......etc I will be happy. I have to remind myself that this is planned marathon pace and it may change over the next few months. Here's hoping not in the wrong direction.

Friday 8/8

6 Miles Easy
-@7.25p/m in 44:32

Step back day. Nice relaxed run and (essentially) pre-breakfast.

After weeks of good intentions I finally introduced myself to one of the distance coaches in the club. He trains the group above us and is spoken very highly of. I asked him to have a look over my training as it's always good to get another perspective. After a brief roundup of my running career to date and an outline of my targets and ambitions, his response made my day. It's always nice to hear people congratulate you on your improvements but his reply to my recent marathon time was exactly what I wanted and needed to hear. ''Respectable enough'', two simple words but it told me precisely where I am in the grand scheme of things. We had a really good chat and I look forward to hearing his feedback.

Saturday is called 'moving day' in golf tournaments because it is the day where competitors try to set themselves up for the final round on Sunday. My 'moving day' is the month of September. September is where I set myself up for October and the marathon.

Provisional Race Calendar

September

6th-The Lakes 10k (race)
13th-Athlone Flatline Half Marathon (race)
20th-Dublin Half Marathon (general aerobic)
27th- Moone Kilomarathon (marathon pace)

dublin runner

Monday 4/8
18.22 Miles Various

AM

Rock 'n' Roll Half Marathon

1.45 Pacing
-13.22 Miles @7.54p/m in 1.44:30

The previous nights steady run left the legs in a nice state of fatigue so a nice run around Dublin was just what was needed. I probably prepare more for pacing gigs than I do for my owns races. This gives me much needed discipline. Give me a training schedule and i'll complete it and then some but ask me to be on time for a race and well :pac: After a near timekeeping disaster in work on Saturday night I am now a new man who turns up on time, everytime!

It really was a beautiful morning. A combination of glorious sunshine, coupled with a light breeze, meant almost perfect racing conditions. The start was quite congested, as usual in a big event like this. I may be now unused to running around this part of the field but the congestion never really eased up for the remainder of the race. Nothing too bad but certainly noticeable. This made it quite difficult to work out who was actually following us. The first two mile markers came early but from there on in they seemed to be bang on the money. The course was a tough one and if I were to be honest, a course I was very happy not to be racing. Myself and my fellow pacer kept the effort nice and controlled, easing up on the hills and gaining slightly on the descents (not too many of these!) This is how I like to pace.

Unusually, the chat amongst the group increased as the miles ticked by. Once again I apologise to anyone I annoyed when 'encouraging' them to 'finish strong' :cool: Sitting here drink my first beer in a week I am pretty confident we helped a good few people to hit their target times today.

As I have mentioned in the race thread, the race was brilliantly organised. The only issues for me being the first two mile markers and possibly the water stations. I don't really mind cups but I wonder would it be preferable to simply leave the cups of water lined up on the table rather than handing them out. I know this race has it's critics but what I will say is that the pacing team were treated very well (even a VIP area at the finish....fancy! A bit too early for wine though :eek:)

Later AM :pac:

-5 Miles Easy @7.12 in 38:04

It was a bit of a pain having the finishing line 4+ miles away from the car start line. The choice of getting the bus or running was a no brainer. Full of coffee, muffins and pastries the run was pretty forgettable.

A slight concern of late in the pain in my heel. It can be very noticeable whilst driving and walking. It became a bit more noticeable today, with possibly the unfamiliarity of running at recovery pace for 13+ miles. The differing foot strike and cadence at this pace cannot be discounted, especially when running for over two hours in total. I will keep an eye on it as I know what it possibly might be but am currently afraid to say! It has been a small issue for the past few weeks. If it does persist I will see someone later in the week about it.

dublin runner

yaboya1 wrote: »

Good luck with the pacing gig tomorrow.
Enjoy!

Thanks! Looking forward to it. It will have it benefits (it might finally teach me how to run at an easy/recovery pace!)

Now to set my five alarms for the morning.......:D

yaboya1

Good luck with the pacing gig tomorrow.
Enjoy!

dublin runner

Thursday 1/8
6 Miles @7.12p/m in 43:16

After a quick look at the targets for the week, a small adjustment was required. I decided to reduce the mileage as I was on course for a 90 mile week. Although feeling fresh, I wanted to play it smart and run smart

Friday 2/8
16 Miles Long Run

2 Hour Long Run @PMP+60 seconds
-17.15 Miles @7.03p/m in 2.00:55

Setting out I knew the Garmin was low on battery. Fearing the worst but hoping for the best, I strapped on the stopwatch as backup. 10 miles in and it was dead. Delighted to see the average pace (7.00p/m), despite the easy effort.

A huge confidence booster. The legs feel incredibly fresh at the moment....I know it won't last long though :pac:

Sunday 3/8
8.25 Miles Various

-10km Steady (6.25 Miles) @6.13p/m in 38:52
~http://connect.garmin.com/activity/556449863

-2 Miles @1.45 HM Pace (recovery) @7.55p/m in 15:52

Two late nights working meant a well deserved sleep in and a few hours of GAA viewing. A really enjoyable run, taking in a fair chunk of the south city centre. The effort was nice and controlled, although the last uphill mile was approaching tempo effort.

(Note to self: Warm up next time! It will make things easier!)

WEEK TOTAL: 83.91+ MILES

A good solid week and probably the best week in a good while. I feel like I am getting the balance almost right at the moment. Work has ended any chances of running The Streets of Galway, unfortunately but I am determined to race this week! Not too sure what distance it will be but it's important now to get race sharp. I am not too worried about times/places. It's more of a case of getting back into the groove of competing.

ecoli

blockic wrote: »

Hope ye have the king size bed booked for the 3 of ye that night in charleville! :P

Ah I am only a little guy