Its all about Time...

MisterDrak · 22-09-2014 10:04AM

Dublin Half

No target for this one, save to run as hard as my limited training would allow. Also given that I'm not running DCM this would serve as my last official "planned" race of the year (there my be a few Park-runs / 10K before Xmas)...

A mostly perfect day for running, start temperature around 12c and almost no wind. Just 1 mile warm-up and 1-2 shuttles before the off. Said hello to AMK who looked fit, before getting into the start pen about 20 rows back. The first few hundred meters on Chesterfield road was fine if a little crowed, however once on to Acres road the bunching was terrible, with loads of pushing, with the high banks on the road not allowing the runners to spread. First miles 6:46, and 6:59.

PatB said hello back on chesterfield, and asked if I was doing the Marathon, before forging ahead. Bunching again, on Lords Walk and over the zoo, and on to the North Road and the slight drag up. Mile 3,4 6:54, 6:57. Bit of a stich on way down to the roundabout back on chesterfield, but it duly disappeared after 2-3 minutes. If I could just keep running sub 7avg I'd be happy. Mile 5,6 6:56, 6:53. Got an unexpected "go on Dave" from a stationery AMK, on exiting the Park on Whites Road.

Uneventful next few miles. Took an energy drink on Ordnance Survey Rd. Mile 7,8 6:53, 6:59. Got to the exit of the park (around 10 miles) in 68:40, around 40 seconds faster that the Frank Duffy 10m last month. Plenty of gaps in runners now. Caught sight of the 1:30 pacers way up the road, forget that Dave... mile 10-11 6:48, 6:54.

Caught sight of PatB, up ahead, and was reeling him in quickly. Passed him before mile 12. Hard up Glen road (mile 12 - 7:19 - Pissed I couldn't hold sub 7)). Passed a few other struggling runners, but must of us were struggling at this stage anyway. On to the last 1/2 mile and upped the pace slightly. Under the Finish Gantry in 1:31:40 for 6:57avg pace and placed 533 overall and 42nd O45.

5 minutes faster that the R&R in Aug, but 5 minutes slower that last year. Still happy there was no pain, and acquitted myself pretty well.

http://connect.garmin.com/activity/596328092

Back to the grass car park at Castleknock gate and found the car boxed in, by late comers. If you cant run sub 1:30, then don't F***ing double park... After a 17 point turn I eventually got out..

Home to the smell of a fab beef casserole in the slow cooker since 7am that morning...

Sunday LSR.

Big group down to the club for this one. Plenty of us in the front group (12). Loads of slagging and a good laugh, in perfect running weather. 10.3 miles in 1:17.

What the day after a race is all about....

http://connect.garmin.com/activity/596328182

AuldManKing · 22-09-2014 10:55AM

Nice report and steady progress back.

MisterDrak · 22-09-2014 12:31PM

Cheers Alan,

It was a bit of a shock seeing you sitting there "sunning yourself", watching the world go by...

I see that your considering the Athlone 3/4, I might give that a go also as a "sight seeing race"...

MisterDrak · 29-09-2014 08:36AM

With no more races pencilled in for the rest of the year the running has taken a bit of a back seat over the last week.

Gym - Monday, Wednesday and Friday

Wednesday 24/09/2014 - Easy run on Grass 3.8 miles as the son was playing football.

Sunday 28/09/2014 - LSR

Had a mind to run the Ferns Half marathon in Wexford today, but with the drive to Belfast and back and also the Ryder cup, and a late start time of 12:00pm, I decided to give it a miss.
Just went for a handy run around Howth Hill, from the clubhouse. Lovely day for running no wind, sea like a mirror, and Howth hill as steep as ever. Stopped at the tap on Corkscrew hill (about 8 miles in) for a cooling drink.
Total of 12.55 miles in 1:35.

http://connect.garmin.com/activity/601516486

MisterDrak · 30-09-2014 01:33PM

Monday 29 September.

Gym for a medium to heavy workout. The summer of running has taken its toll on the guns, time to rebuild. I re-started running in 3rd week April at 81.5kg, now a slightly less formidable 75.2kg tips the scales...

Tuesday 30 September.

Phoenix park for 6.5 miles steady. What a lovely day to run in the park. Big project delivered yesterday, so a guilt free run at lunch time !
Steady 6.5 miles @ 7:20 avg

http://connect.garmin.com/activity/602342304

After Gym for a shower and a for light weights, and squats.
Could have sworn that Morena Baccarin (Brody's wife from Homeland) was in the gym training also. :cool:.

MisterDrak · 06-10-2014 09:24AM

Downshifted the training last week. The normal weeks looks like 4-5 days running with the remainder Light to medium gym work, with a double on Wednesday. Last week not so much...

Wednesday 01/10/2014 - Gym for heavy session.

Thursday 02/10/2014 - Board meeting in work and as a result in no mood to do the run justice. 5 mile around St Anne's park in 38mins.

http://connect.garmin.com/modern/activity/606759924

Sunday 05/10/2014 - Sunday LSR
Set out with the normal few lads for the Sunday session. Nice day to run, with a good route into town, along the river and back out to the coast and home. With a few faster miles in for good measure.

http://connect.garmin.com/modern/activity/606759941

11.6miles in 1:24 for 7:18 pace. Felt very strong for most of the run with the lack of gym and running this week.

MisterDrak · 08-10-2014 10:33AM

Tuesday 07/10 - Tempo Tuesday !

Ran this session on my own for a change, as I have been a regulator visitor to "JF's lap of pain" other wise know as the Raheny 5 mile loop.

Started with 2.5 mile warm-up on the wade avenue circuit @ 7:48 pace.

Lined up (on my own) at the start of the 5 mile, hoping to run 6:45 pace for the 5 miles. Kept the running hard but controlled for most of the lap. Still amazed that when the concentration shifts the pace inevitable drops and the running form deteriorates. Still happy to hold on and complete the 5 miles 33:38 @ 6:43 avg.

http://connect.garmin.com/activity/608060130

Happy that this is my fastest 5 miler of the year (just). Shows that you do get out what you put in, i.e. not much...

Finished with 1.5 miles cool down @ 8:10 pace.

Wednesday 08/10 - Gym for a medium, arms and core workout.

MisterDrak · 13-10-2014 09:05AM

Away in Paris at the Motor show with the younger son, so not much running, but lots of nice metal !

Sunday 12/October - LSR

With the marathon only 2 weeks away there was a big group of lads down for this LSR. Had a handy 10 mile in mind, but got cajoled in to doing 14.5m with them. Nice route and one of the best days to run of the year.

Raheny, Fairview park, IFSC, (started to run toward the 3 Arena with Thomas) but the "wimping out" comment gets me every time, so back with the gang. Then Merrion Sq, Ballsbridge, Merrion Gates, Sandymount, East link, Alfie Byrne, and back. A good laugh most of the way around. As usual bottles provided in strategic locations by the Boss, JF.

Ended up with 14.56 miles in 1:46 for 7:21 avg.

http://connect.garmin.com/activity/611666545

After, had brekie with PB and heard about his upcoming attempt to run sub 3 in DCM, at 60 years of age.

MisterDrak · 15-10-2014 08:48AM

Tuesday 14/10 -
Instead of the usually Tempo Tuesday John opted for a steady run instead, I duly decided that a steady run trumps a hard tempo any day of the week...

Just 3 of us down for the run, sheltered and steady down to Fairview park, and several 7:1X miles, but once we turned onto the sea front and the strong head wind the pace went out the window...

9 miles in 1:07 for 7:31 avg.

http://connect.garmin.com/activity/612947412

Wednesday 15/10 - Gym for upper body and core workout. Liking the gym again.

Going to do up a specific 10K program for the decent attempt on the Raheny 5 in January.

MisterDrak · 17-10-2014 02:44PM

Friday 17/10 - Morning,

Gym for light core and upper workout. just what the Dr ordered after a night on the tiles...

Friday 17/10 - Lunch

Out to the PP for 6.5 miles steady @7:30. Had to hold back on the pace despite plenty of energy, for the Sunday run which is the last 10 miles of the Marathon route. Probably going to run this one hard, with some of the faster lads and see what happens..

http://connect.garmin.com/activity/614219410

MisterDrak · 17-10-2014 02:49PM

Also just arrived from the amazon, love prezzies on a Friday afternoon:D:D

A bit of reading for the weekend, might even re-consider racing a Marathon again in 2015. Have to see what Mr Pfitzinger says..

MisterDrak · 20-10-2014 09:37AM

Sunday LSR - Last 10 miles of the DCM route.

While not doing the DCM, it was too good an opportunity to pass up doing the last 10 miles with the lads. Met up at the clubhouse at 7:30 for lift out to the KCR in Terenure. Pretty windy starting off at 8:00, but the houses / roads did afford us some level of shelter. Plenty of steady miles and a good bit of banter.

The drag from over the dodder river on the Clonskeagh road up to the top of Fosters Avenue is as bad as ever. Wind in the face and running away from the finish line is always difficult.

However from the turn on to Merrion Rd, the finish does approach very quickly, down to a combination of the actual shorter route and being all the easier for it. The final last 1/2 mile to the finish on Merrion Sq, from the turn off Haddington Rd, is a great run in, completely flat and you can really open the taps to the finish line.

Finished with 10.3 miles in 1:14 for 7:12avg.

http://connect.garmin.com/activity/616460723

Cooled down with a 2.3mile @ 7:40 pace, back to the car in Clontarf dart station.

http://connect.garmin.com/activity/616460730

Overall a great mornings running - 12.6 miles.

MisterDrak · 22-10-2014 10:22AM

Tuesday 21/October - Steady

Down to the clubhouse well before the lads, and was not going to wait around for 40 odd minutes to then run my guts out, so set off on my own. With the nights rapidly closing in I decided on the coast road, cycle path is its as flat as a pancake and relatively quiet, rather that the uneven camber and the traffic noise from the Howth Road (tends to upset my running karma).

The relative speed endurance is returning at last, both from a physical and also mental point of view. The confidence that holding a steady pace and also being able to drop a gear is nearly what it was last year. Nice run.

8.3 miles at a steady pace, giving 7:16 avg in 1:00:30.

http://connect.garmin.com/activity/617696271

MisterDrak · 30-10-2014 09:41AM

Not being doing much lately...

Wednesday 22/10 - Easy.

Gym in the morning for core and bits.

Also 3.6 miles around Malahide park on the grass at 8:21 pace.

Saturday 25/10 - Steady.

Ran 8.5 miles at steady pace around Raheny / Clontarf, the 8.5 mile loop. Tried to break the 1:00 hour barrier, but just failed.

8.5 miles in 1:01 for 7:14 avg.

http://connect.garmin.com/activity/621810768

Monday 27/10 - LSR.

12 miles around the quiet roads of Dublin city (as most of the roads were closed for the DCM) @ 7:12pace. Took in the park and the S bends and back up the Liffey on the marathon route (opposite direction), and empty closed roads.

Very humid day and glad I was not running to far, with the new route and the gusting wind, it would not make for a pleasant experience for 3 hours.

Walked out to Merrion St and gave shout outs for the lads running, at mile 26. JF seemed a broken man finishing at 3:13, 14 minutes off his target. DK, stopped completely disoriented with 400 meters to go, with the clock at 2:55, he did make it @ 2:57:??

MisterDrak · 05-11-2014 10:56AM

Despite plans to up the intensity of the running, things seem to have gone in the other direction. I have found solace in the sweet embrace of whiskey! after a suggestion by AMK in his log some posts back ! Anyway enjoying the good life at the moment ! Fine dining and French wine all the way !

02/11/2014 Sunday,

6.5 easy miles with the lads, most of the group had the tales of wow from the DCM the week before. unanimously sounded like a hard day at the office...

04/11/2014 Tuesday.

Took a day off work to do some gardening, and a spot of running (7.5 miles) on the sea front, Sutton and back. Hard going with all the fine living over the last few weeks. Really need to cut that out.

MisterDrak · 06-11-2014 03:08PM

Thursday 06/11/2014 - PP

Tiz Thursday, so Tiz the phoenix Park for me. 6.4 miles @ steady pace 7:35 avg, around a warm and pleasant PP. Loads of the trees still have a full complement of leaves, with all the warm weather. Also ran in the vest and shorts, after the long sleeve top proved to warm...

http://connect.garmin.com/activity/627574425

Nice run at lunch, sitting here now on the conference call stress free.

:)

MisterDrak · 13-11-2014 02:29PM

A change is as good as a rest !

Not doing much at the moment, partially cause I don't have any goal races, partly down to the fact that im enjoying the gym so much.

Sunday 9/November - LSR.

Most of the lads back and running after marathon duty. Nice cool weather for a change for 10.3 miles into town along the Quays and back on the sea front. Good chat and a few laughs for an easy 7:41avg.

http://connect.garmin.com/modern/activity/630884913

The flood defences (sandbags) on Clontarf, made for an interesting obstacle course. Interesting trying to hurdle when there are 8 mile in the legs...

Gym on 07,09,10,12,13th November...

AuldManKing · 13-11-2014 04:25PM

Hope the 'guns' are in good shape.

MisterDrak · 13-11-2014 04:47PM

Better shape than the running

:D

MisterDrak · 19-11-2014 12:04PM

All quiet on the running front !

Friday 14/11 - PP Steady.

PP at lunch time, for a nice rain soaked run. Seriously Iv never seen the park as wet, rivers running down the roads, and lakes across the paths.

6.6 miles in 50 minutes for 7:41avg

Saturday 15/11 - ALSAA Track.

Very short 400's, again just trying to maintain the little bit of fitness I have.

4*400
1-89 sec
2-88 sec
3-87 sec
4-76 sec

Sunday 16/11 - LSR

Down with the lads for 7.9 miles steady @ 7:28 avg. Mostly ran on my own as they were yapping to much and running to slow.. :mad::mad::mad:

Running mojo is disappearing !

christeb · 19-11-2014 12:50PM

Sunday 16/11 - LSR

Down with the lads for 7.9 miles steady @ 7:28 avg. Mostly ran on my own as they were yapping to much and running to slow.. :mad::mad::mad:

Running mojo is disappearing ![/QUOTE]

Was wondering what got into ya alright ! Just gonna start the Raheny 5, thread, let me know if you're up for some interval / tempo midweek stuff on the course, I really wanna break 30 !

MisterDrak · 20-11-2014 09:38AM

christeb wrote: »

Sunday 16/11 - LSR

Was wondering what got into ya alright ! Just gonna start the Raheny 5, thread, let me know if you're up for some interval / tempo midweek stuff on the course, I really wanna break 30 !

Ah B,

Yeah, would be into doing a bit of tempo work alright, cant say I have your lofty sub 30 ambitions for the Raheny 5, but still would like to acquit myself well, as I didn't rut it al all last year...

PM me and we can sort out a training day and a bit of a plan..

MisterDrak · 25-11-2014 04:26PM

Tuesday, Thursday and Friday 18-21 November
Gym for general fitness and strength.

Saturday 22/November

ALSAA for an easy 4*400 with 1 mile warm-up and half mile warm-down.
Rep1 - 89
Rep2 - 90
Rep3 - 87
Rep4 - 82

Sunday 23/November

Brought down to the wilds of Wicklow by Mrs Drak for the birthday. Another year closer to the M50.

Had no idea where to run, as the roads around Enniskerry are way to narrow and winding. Anyway, got in 5.3 mile easy @8m/m pace. Then a swim and a massage and finally brekie sitting outside looking at the sugar loaf. Life is good.:)

http://connect.garmin.com/activity/639569151

Tuesday 25/November

Just easy mile in the PP, with 2 faster one dropped in. All of the gym work is starting to bulk me up. Holding a tempo pace seems a little more difficult that the autumn, then again, im doing very low miles at the moment.

7.1 miles in 53mins for 7:34avg.

http://connect.garmin.com/activity/639656685

MisterDrak · 01-12-2014 10:24AM

Clontarf Half Marathon - Saturday 29/November.

I had little or no expectation for this race, rather something to do on a hopefully calm and sunny Saturday morning, to get the appetite up... Also its kind of a home race, given I do most of my training on part of the route.
Was surprised to see such a large turn out for a winter race, probably around 2000 for the half, and 500 for the 5 miler. Iv done the summer version of this race in years gone past and number were < 300. Registration was pretty efficient, with nothing other that a race number being offered, no shirt or medal (you could get a medal, but had to pay extra).

Started near the back of the first wave, with as I mentioned no expectations, given I have not run anything longer that 10 miles in the last 4 weeks. Moved past plenty of joggers for first few miles, up to the wooden bridge. Where I probably got into my race proper pace group. The beach section was as usual slightly strange, with the softer sand under foot, traction can be a problem. Also with the expanse of space and no landmarks, its difficult to gauge run progress.

On to the causeway road, and first water station, very efficiently run. Also we had a section of the road close for us which was nice... First few miles were 7:2X, 7:1X. The nice thing about an out and back course is you can see the leaders and gauge where you are in relation to them. At mile 5.5ish Gary O'Hanlon came flying past in the other direction, he must have been at mile 7ish at that point, with a 1/2 a mile lead over 2nd place...

From the turn at mile 6.5, I just kept the head down and picked off runners. maintaining 7:1X pace, knowing anything sub 7 pace would lead to problems at the end. Also nice to see masses of runners still to make the turn at half way.

Back to the cause way road, and beach section. A few shout outs from Raheny club mates doing marshalling duties for that day. Back on the wooden bridge and fatigue starting to set in. Amazing how the fitness dwindles when your not putting in the longer miles on a regular basis.

Upped the pace for the last bit, with great support from the crowds to the finish line. Under the finish gantry in 1:34:55 for 7:15avg and place 163...

Happy to have run the race, and got in a good workout on a nice winter morning...

http://connect.garmin.com/activity/643098016

Sunday 30/Nov.

Gym for core and general workout. - Just keeping the gym work going which is possibly accounting for my slight ambivalence toward running at the moment. Need to get the 5 mile training started properly, which will probably switch things around again...

AuldManKing · 01-12-2014 01:04PM

Nice work, not too shabby at all - your splits look fairly stable, the wind must not have been a factor on the beach??

MisterDrak · 01-12-2014 04:27PM

AuldManKing wrote: »

Nice work, not too shabby at all - your splits look fairly stable, the wind must not have been a factor on the beach??

Ah Alan, yeah a calm day in Clontarf for a change...

I still remember that Bay 10K a few years ago, and nearly being blown out to sea :eek:

MisterDrak · 18-12-2014 02:36PM

LONG TIME NO UPDATE !!!

Running is still going through the doldrums, only really getting out for 1 run a week, and even that is a struggle. Far to many parties this year !!!

04/12/2014 Thursday
Work is dead in December so took the day off. Nice run around Howth Hill, taking in the extra Sutton Dingy club and Cork screw Hill, with a last diversion taking me up Thormamby Road, and back down to the village.
7.1 miles in 55 odd mins for 7:50ish...

05/12 - Friday - Gym for Core and upper.

06/12/2014 Saturday
Up to ALSAA track with my younger son for a few 400's. Had to drive to Antrim and back on the day (260miles) after this so was holding way back on the session.

1 mile Warmup. - Then 4*400 @ 89,89,87,81

07/12/2014 Sunday
Down to Raheny for the usual Sunday run and yap. 7.5 miles easy mostly on my own as most of the group are doing Rotterdam and going long already.
7.5 miles in 1 hour for 7:50ish...

08/12 - Gym - Core and upper.

09/12/2014 Wednesday.
Another day off and another wet and freezing run. Had to wear leggings and was not really into it. Still a cracking brekie made up for a bit of the disappointment.
4.5 miles in 35 mins.

13,16,17- All Gym for core and upper.

18/12/2014 - Thursday
Hard going around the Phoenix park in the lashing rain, but relatively warm wind.
6 miles in around 50 mins, no Garmin.

MisterDrak · 05-01-2015 02:58PM

2014 - A running year I'd like to forget.

I started out in January with an injury to the cartilage in my right knee, sustained from DCM13. As a result there was pretty much no running of any sort until May last year, and that was a very light and gradual build up, for fear that the injury might return.

At that stage motivation and a lack of race goals, ensured that the running stayed a low priority for the remained of the year. The training group from DCM 2013 has mostly disbanded, however the couple of stalwarts still together were now in DCM2014 training mode, and as a result any session / LSR's I jumped into I was quickly dropped.

The excellent Xmas 2014 party season, with more fine meals and fine wine that I can remember also lead to Dave now tipping the scales at 81.5kg, with my last run being Dec18th (logged below). Iv also taken an unhealthy interest in the gym for the last few months, which is only 2 minutes from my office, resulting in guns of steel and abs to die for... NOT.

In saying all of the above, there were a few decent runs in the year. The Race series 10miler and the Half were both reasonably ok, with a 69 minute for the 10miler and 1:31 for the half. All of the par runs were during the summer and suffered as a result of the all to brief return to running.

In terms of 2015, Im going to try to concentrate on the shorter stuff for a while, with 5K and 10K being the distance of choice. Not saying im not going to do the odd half if it is of interest. May also try a few track races if they are on.

No specific programs, bar the bits that I can pick up from some of the regular boardsies log and plans along the way. Also the following treads - "The Middle Distance Thread" and "The Continuity training thread"

Just checked my miles run total for last year, and its 666, says it all really...

MisterDrak · 05-01-2015 03:03PM

Sunday - 04/Jan/2015

Was going to head with for an 8am start with the lads, but by time the car was defrosted, I was late. When I got down to Raheny the footpaths were pretty icy, so decided to give the paths / roads a miss. Opted instead for the inside loop of St Annes Park.
While the grass was indeed icy, the underfoot was still boggy and very soft. Runners got ruined.

4.6 miles in a slow 38mins for 8:20 avg.

http://connect.garmin.com/activity/665756924

MisterDrak · 07-01-2015 09:42AM

Monday + Wednesday 05/07...

Gym work for core and upper. Thinking hard about reducing this to 1-2 session a week, down from the current 3-4. After the lack of running in Nov and Dec, I seem to have put on a fair bit of muscle.

Tuesday 06/Jan

After taking a half day from work to patch the leaky conservatory roof, I had a spare daylight hour for some easy running around the local. 5 miles in 39 minutes, that felt like a steady run.

Its all about Time...

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