Its all about Time...

MisterDrak · 09-01-2015 09:26AM

Wednesday 07/01

Gym for core and upper. Feeling the onset of a chest cold, plus no energy. Expected this time of the year really.

Friday 09/01

Gym for usual before work. Cold well and truly manifested, so skipped the usual PP steady lunch time run yesterday.

Have registered for the Raheny 5 (Sunday 25th), but little or no expectations at this stage, with the lack of running and the extra xmas blubber

.

MisterDrak · 13-01-2015 09:47AM

General,

The cold from Thursday has developed into a full blown bout man flu, and as such I had to skip the running (in this exceptionally cold weather) for the weekend.

Not getting many breaks in the running comeback at the moment... I have pre-registered for the Raheny 5 (Jan25th), so not looking good for that at the moment. Still there is always the option of marshalling on the day.

:(:(

Monday 12/01 - Gym for light workout.

MisterDrak · 13-01-2015 01:52PM

Tuesday 13/01

Decided to ditch the self pity and get out for a lunch time run. Bought a hat and gloves in Dunne's first, not runners gear, just old lad type stuff. Still did the job.

5.5 (approx.) miles around the PP in 45 mins. Didn't have the Garmin, just the regular casio. Lovely to get out in the elements again. Strong and chill wind for first half, nice tail wind going back down chesterfield...

MisterDrak · 15-01-2015 02:19PM

Thursday 15/01 - PP - Steady(ish)...

How is it possible when running a loop (sort of loop) that the wind is your face the whole time ???

Decided that there was no way I was going to run in this weather when it gets dark, so headed out for a lunch time run in the PP. Started at the usual spot close to the wellington Monument, (wind in the face), S bends, (wind in the face), St Marys hill (wind in the face), Ordnance survey road (slight wind in the face), Chesterfield (wind in the F****ing face)...

5.9 miles in 45mins for 7:41 avg... Grand considering...

http://connect.garmin.com/activity/674081477

Still looking out the window of the office now it lashing as well... Small mercies !!!

MisterDrak · 19-01-2015 10:00AM

Saturday 17/01

Went up to ALSAA for what I hoped would be 6*400. But when I arrive the track was completely iced over. Opted for the fields instead. 2.2 miles in strangely wet and boggy fields. Luckily I had the trail shoes in the boot.

Sunday 18/01

Back down to the club and first run with the gang for ages. Headed out for a good yap and catch-up. Unfortunately they were all doing 15-17m, so there was no way I was doing that on the first run back. Split off from them at Fairview for an enjoyable 6.5 miles in frost and sunshine.

http://connect.garmin.com/activity/677390177

Only 6 days left to the Raheny 5, not much I can do at this stage...

MisterDrak · 20-01-2015 11:31AM

Pic from after the Sunday run.

MisterDrak · 22-01-2015 09:51AM

Tuesday 20/01 - Raheny 5 loop.

With the Raheny 5 coming up on Sunday @3, I decided a little reckie would be in order. Not that I haven't run the course much, its a loop that I've probably run more that anything else over the last 5-6 years. Just haven't done much of anything lately.

Most of the lads were doing the long "tempo" Tuesday marathon slog, so decided to give that a wide birth. Started with 1.2 mile warm-up on the wade avenue loop. 1-2 minutes rest and set off on the start line of the Raheny 5 (a permanent "SL" marked on the park wall, if you know where to look).

Just wanted to run a even effort and steady paced run for all of it. Found it hard holding 7:40 pace, with a few of the miles slower also. Finished the 5 mile loop in 38:30 giving it plenty of effort. Before Xmas I harboured hopes of a sub 34 at this race. Now a sub 36 seems miles away ?? WTF ?

(Forgot the Garmin) but 5 miles in 38:30 for 7:42 avg.

With 1.2 miles warm-up.

Wednesday 21/01 - Easy.

Just easy miles around Gannon park, waiting for the son in football practise.
2 miles in 16:30ish...

MisterDrak · 26-01-2015 02:11PM

Raheny 5 - 2015 - Race to forget...

Usually my favourite race of the year, the local club race, and with the course being my 5 mile tempo loop of choice. Even the weather played ball this year, with temps around the 10-11c mark and little or no wind, pretty much perfect running conditions.

Parked up early with MrsDrak, and we trundled off to get my race number. I had registered early and was rewarded with the personalised number with my name on it.... Great ...

We chatted to some of the lads doing the stewarding / number allocations etc, and then walked back to the car taking in the kids races.

Quick warm up and settled into the first pen around 30 rows back from the front. Off at bang on 3:00pm, and the usual bunching from the start made for difficult initial progress, until we turned left on to Watermill. Was being passed by runners every few strides, but felt I was maintaining a decent tempo. First mile in 6:36. (that's ok I though, I can build on it).

The Howth road normally has a icy wind blowing directly up from town, but strangely nothing today. Still being passed by plenty of runners, probably started to far forward... Turn on to Sybil Hill Rd, and a gentile decline, eased the effort levels, mile 2 in 6:54. I should be feeling easy running at that pace.

Got a hello (more like a WTF you doing back here Dave) from JF at the mile 3 marker, tried to push on but nothing there, mile 3 in 7:05. On to the Coast road, winds again neutral here. The turn up watermill and mile 4 marker in 7:06, plenty of other runners now suffering also. Last bit of the home stretch and pushed as much as I could, under the line in 34:43 for 490 odd place, and 6:57 avg..

Fcuking Piss poor performance, and at a home race too...

Really got to get back working hard again. Way to much time in the gym and complemented with poor food choice, and little or no run volume, and its been like that for the last 4-5 months.

A race to remember, to give me a good kick that I need...

http://connect.garmin.com/activity/683071355

MisterDrak · 27-01-2015 02:22PM

Tuesday 27/01 - PP - Steady.

Trying to banish thoughts of the Raheny 5, so decided on a steady bash around the PP by way of atonement. Reading several of the logs this morning about base building, and being conscious about the pace that they are run at...

Anyway, an easy 7:55 mile to warm-up, then caught up to a lad from MSB running the same direction. Had a chat for 10 minutes, but was beginning to fail at that faster pace, so I let him off. Dug in for a few handy < 7:20, and a flourish @ 6:47 to finish off a nice lunch time with a steady run.

6.44 miles in 47:21 @ 7:21avg

Then into the gym for a light workout...

http://connect.garmin.com/modern/activity/683890183

AuldManKing · 27-01-2015 08:13PM

Anyone I know?

MisterDrak · 28-01-2015 09:28AM

AuldManKing wrote: »

Anyone I know?

A guy called Sean, possibly from Limerick, new to MSB ?

MisterDrak · 29-01-2015 12:39PM

Wednesday 28/01 - Malahide - Easy

Waiting for the Son to finish football training in Gannon Park, decided on a few easy miles by way of a leg stretcher. With the snow / sleet (and strong wind) coming down in buckets, and the fatigue from the steady effort yesterday, I decided to cut this one short as possibly.

Just 3.6 miles in 30min odd @ 8:20avg.

Back to the car to find the son layed up at the side of the all weather, gone over on the right foot as the result of a bad tackle. Had to jockey back him off the pitch and into the car. Running is supposed to be a stress reliever !

MisterDrak · 02-02-2015 10:01AM

Running round in Circles - Saturday - 31/01/2015

Back to sessions for the first time in 18 months. Was really dreading this, as I had zero fast miles in the legs. Turned up well before time and did 1.5 mile warm-up (if you could call it that in zero c temps). Was in the slower of the 2 groups, and was allocated 8*250 (handy enough). Stayed mid pack for most of the reps, until I heard "Dave lead out"... Smashed myself for that one and the one after, to show it was not a flash in the pan...

Overall felt good and relatively easy for the session. Surprised that I help form and kept in touch as well as I did. Happy out !!!

Sunday - LSR - 01/02

Down to the club for the usual Sunday trot, around exotic Dublin 1,3,5. Most of the group are doing Rotterdam, so going long, I decided on 7-8 miles, that I mostly ran on my own, in frosty by glorious sunny conditions.

Hate running in tights, and dropped them off at a car park on the coast road. Almost left the car key behind with them, which would have make for an interesting situation when I got back to the club...

8miles in 1:00h for 7:34 avg.

http://connect.garmin.com/activity/688290845

MisterDrak · 03-02-2015 01:27PM

Monday 02/02

Running rest day, went to the gym instead for light and core workout.

Tuesday 03/02 - PP - Steady.

What a fab day to go running, especially in the PP in the frost for an early lunch time jog. Got the gear selection correct too, my cheepo Pennies leggings are actually way better that my expensive Nike ones ! Have a big client demo later so cut the run down accordingly. Still fantastic feeling to get out for 4 miles in 30mins for 7:34 avg...

http://connect.garmin.com/activity/689046424

AuldManKing · 03-02-2015 03:42PM

Isn't "Pennies" the Irish for 'Thank You'??

MisterDrak · 04-02-2015 11:45AM

I think im going to "thank" Mr Pennies for a few more pairs this evening !

To good to pass up at €11

MisterDrak · 05-02-2015 02:16PM

Raheny Winter League 3 Mile race - 04/02/2015

I'm normally precluded from racing on Wednesday, as the son has football training, but got a rare night off and decided to make the most of it.

Warmed up last at 7:45, with 1 mile easy. The course is the Lord Mayors 1 mile lap, run 3 times.

Lined up towards the back of about 30 people, and duly set off at 8pm. Settled in behind a lad of similar ability, for the first half lap, and pushed on past him before the end of the first mile. Mile 1 in 6:30ish.

He came back at me after about 300yrds after first mile, and I couldn't hold on to him. By mile 2 he was opening up a significant gap. From this point on I was in no mans land, couldn't catch him, and in turn the runner behind would probably not catch me...

Last mile blowing as hard as I could finished in 20:02 for 3 miles and 6:41avg. unfortunately no Garmin splits and I messed up setting the watch at the start. Happy enough to have got out of the house and did a club race.

Thursday 05/02 - PP - Easy.

With the upcoming BHAA XC on Saturday, I just wanted to run easy. 5.9 miles in a cold and windy Phoenix Park. Sill Miles are Miles.

5.9 miles in 48mins for 7:51.

AuldManKing · 05-02-2015 03:49PM

MisterDrak wrote: »

With the upcoming BHAA XC on Saturday, I just wanted to run easy. 5.9 miles in a cold and windy Phoenix Park.

Thats some recovery - BHAA XC in PP is 14th Feb

MisterDrak · 05-02-2015 03:54PM

Well spotted, but im looking at the North County Farmers in Balheary, this Saturday @11:30. Just a mile from the house, so too close to pass up...

With the river in the second half of the park, its always good for a "mud-fest".

MisterDrak · 09-02-2015 09:57AM

BHAA - North County Farmers 5 mile XC - Saturday 07/02

Just a bit of fun on a Saturday morning, was how I viewed this. Only a mile from the house so easy to get there and home quickly after. Efficient registration, and over to the fields with Mrs Drak in minutes. Got in 1 mile slow warm-up before the off. The course was 2 3/4 loops of Balheary Park, with a "forest Section", Hay bale jumps, a river section, a second longer forest / river section , with the remainder park land / pitches. Chilly with temps at around 2-3c.

Started near the back with all of the other old lads. Off with the under foot soft but still plenty of grip if required. The "forest" section at first 1/2 mile was very narrow and caused plenty of bunching and a full stop for a few seconds. Found myself near the back for most of the first mile (7:26), just picked up the pack slightly and moved past slower runners for the remainder of the race. Finished with a 6:50 for the last mile, holding off a strong Fingal runner.

Great fun, in the mud and nice to run steady in this setting, that doubles as my recovery Monday run location in the summer.

Finished in 5 miles in 35:12 for 7:13 avg.
http://connect.garmin.com/activity/693450124

Sunday MLR - Raheny

With the National Masters XC on in Tuam, most of my the Sunday group lads were away. Glad as the body was tired after the race the previous day. Hooked up with another lad coming back from injury and got in a slow and cold 8 miles in 1:04 for 8avg.

http://connect.garmin.com/activity/693450145

MisterDrak · 09-02-2015 02:42PM

Some races for 2015.

Logic being, if I write them down I might actually do them:-

07/03 (Saturday) BHAA ALSAA Dublin Airport XC
15/03 (Sunday) MSB 5k city centre
24/04 (Tuesday) Peter Doody 3000m ALSAA
28/03 (Saturday) BHAA Dublin city council 4 mile Raheny
06/04 (Saturday) Battle of Clontarf 10 mile
26/05 (Tuesday) BHAA Dunboyne
??? (Sunday) Strawberry Half Marathon (Enniscorthy)
10/06 (Wednesday)BHAA (Trinity Track)
04/07 (Saturday) Clontarf Half
19/07 (Sunday) Fingal 10K
02/08 (Sunday) Rock and Roll
22/08 (Saturday) Frank Duffy
19/09 (Saturday) Dublin Half

Plus a few park runs and the Raheny Summer series..

MisterDrak · 10-02-2015 02:18PM

Monday 09/02

Gym for medium Upper, Core and Stretches. Also beginning to get the food balance correct.

Tuesday (lunch time), PP - Easy(ish)

Oft to the PP at lunch for the now usual 6.5 miles. With the temps this low the tights, hat and gloves were a must. A few dodgy blokes at the point where I usually drop my jacket and track bottoms, meant that I have to double back a few minutes later, to avoid my taxi kit being nicked.

Still nice to avoid the after work evening dark runs with this little caper...

6.6 miles in 51mins for 7:44 avg.

http://connect.garmin.com/activity/694285463

christeb · 11-02-2015 05:33PM

FYP

MisterDrak wrote: »

Some races for 2015.

Logic being, if I write them down I might actually do them:-

07/03 (Saturday) BHAA ALSAA Dublin Airport XC
15/03 (Sunday) MSB 5k city centre
24/04 (Tuesday) Peter Doody 3000m ALSAA
28/03 (Saturday) BHAA Dublin city council 4 mile Raheny
06/04 (Saturday) Battle of Clontarf 10 mile
26/05 (Tuesday) BHAA Dunboyne
??? (Sunday) Strawberry Half Marathon (Enniscorthy)
10/06 (Wednesday)BHAA (Trinity Track)
04/07 (Saturday) Clontarf Half
19/07 (Sunday) Fingal 10K
02/08 (Sunday) Rock and Roll
22/08 (Saturday) Frank Duffy
19/09 (Saturday) Dublin Half
26/10 (Monday) Dublin Marathon

Plus a few park runs and the Raheny Summer series..

MisterDrak · 12-02-2015 09:35AM

B,

No F***ing way im doing a marathon this year, but nice try anyway

:D:D...

MisterDrak · 12-02-2015 10:30AM

Wednesday 11/02/2015 - Malahide - Hills.

Gannon park for a few miles as the Son had football training. Normally this is a easy run, however given Iv been putting in steady miles over the last few weeks, I decided to push on.

Reading Julian Goater's Art of running faster'. He has a line in there saying that "Hills are speed work in disguise"... Which is kind of interesting.

1.2 mile warm-up,

Hill1 - 400M - Elevation gain 60ft - 1:26
Hill2 - 400M - Elevation gain 60ft - 1:36
Hill3 - 400M - Elevation gain 60ft - 1:24

Jog back between each set, and a mile warm down at the end... Taking a gym day today instead of the Lunch time PP, which has become a bit routine...

MisterDrak · 16-02-2015 10:01AM

Saturday 14/02/2015 - Sessions.

Down to St Anne's park for the weekly stress test. 2 miles easy warm-up, with one of the Rotterdam marathon group, followed by 10 minutes of dynamic's, to get the heart rate up. The session was 6*700, but given im still "returning", I only had 5 to do for my sins. There was 10odd in our group, unfortunately it was run on the still muddy grass, and I had racing flats on, so no grip. Also unfortunately I was by far the slowest of the group for every rep. I consoled by self by saying the others were all in spikes and 20 years younger:eek::eek::eek: .

Rep 1 - 2:22 - (5:43 pace)
Rep 2 - 2:26
Rep 3 - 2:27
Rep 4 - 2:26
Rep 5 - 2:26

Happy enough with the effort, and some wise words from coach after...

A slow mile back to the car to finish.

Sunday 15/02/2015 - LSR

The Rotterdam lads were scheduled to do 22m, and start at 7:30am, so I decided to dodge that one, and instead set off on my own. Tennis courts, Watermill, Coast road, Sutton Cross, Howth hill, to top of corkscrew hill. Stopped for a drink, then back down to coast road and back to the car.

Fantastic run, in great running weather, Said hello to most of the lads on the way back, as they still have 7-8m to go.

10.4 miles in 1:23 for 7:59 avg.

Pretty tired for most of the remainder of the day, but happy to have go in the miles.

https://connect.garmin.com/activity/698764219

MisterDrak · 18-02-2015 10:00AM

Tempo Tuesday - 17/02

Nice to get back down for the tempo Tuesday effort, I've been avoiding these with the dark nights and lure of a warm house and downloaded movies...

Great to see most of the group back together, JFr, JFe, Jim and Dee. 2.2 miles easy on the wade Ave loop, followed by a brief stop. Given that JFr is the strongest of us, he decided on a 6:25 5 mile tempo. The rest of us were the "rabbits" and decided on a more sedate 7:00 for the 5mile on the Raheny 5 loop. Off we went with JF1 off in pursuit 2:30 after.

Strong running by all, for first 3 miles, but after that both myself and Dee suffering with the sustained pace. With 800m to go we were caught by JFr, tried to hold his pace for about 5 seconds, but nothing left in the tank, and had to struggle on for the last bit alone. Anyway finished in 34:23 for 6:51avg for the 5 miles.

https://connect.garmin.com/activity/700223573

Happy to have run 20 seconds faster than the Raheny 5, 3 weeks ago. Need to work on strength and pace for next few week, to ensure that I don't fall of the pace.

Finished off with an easy 2.2 mile @ 9ish pace, for a total of 9.5 miles for the day..

Wednesday 18/02 - Gym and stretching.

Stiff and sore after the run, decided on a light gym and stretching to get back to normality.

MisterDrak · 18-02-2015 10:28AM

Just registered for the Bohermeen 10K on 08/03. No point in trying the Half, as there just not enough miles in the legs, to run well.

Anyway I can watch all of you guys flog yourselves, and ill be all finished, rested and warm

:D:D.

MisterDrak · 19-02-2015 02:03PM

Thursday 19/02 - Lunch time PP - Steady

Freezing, windy and after mile 1 lashing rain, not one of the better lunch time runs in the PP. Had to ring out the running top at mile 3, as I was beginning to chafe (nips are stinging now :mad::mad:) Still head down after, and got in a few faster miles.

6.5 miles in 50:02 for 7:35 avg...

https://connect.garmin.com/activity/701039567

MisterDrak · 23-02-2015 10:03AM

Saturday 21/02 - Sessions

Main coach away for this one, so the alternative had to manage all of the groups at the same time, so not much love was afforded. Was given 6*700, on the grassy loop. Still no spikes so traction was a problem in the DS racers. Started with 1.5 mile warmup, and no dynamics:-

Rep1 - 2:38
Rep2 - 2:41
Rep3 - 2:47
Rep4 - 2:42
Rep5 - 2:51
Rep6 - 2:45

Splits all over the place unfortunately. Still got them done and a 1 mile cool down back to the car.

Sunday 22/02 - LSR

Freezing and driving rain, for a 10.3 mile loop. Half with the Rotterdam Marathon lads, who headed off into the city to avoid the wind on the coast road. The remainder with LB, including a very tough section on the coast. 10.3 miles in 1:21 for 7:51 avg.

https://connect.garmin.com/activity/704166964

Its all about Time...

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