Speedy Gonzales or Slowpoke Rodriguez?

I didn't cop it but welcome back, always enjoyed your log.

Wottle wrote: »

I didn't cop it but welcome back, always enjoyed your log.

Thanks very much Wottle. Have changed the training a bit. Goal is an Autumn marathon, probably Frankfurt.

Ososlo wrote: »

Delighted to see the log back up and running T.
Looking forward to watching the next episode unfold.
Best of luck !

Thanks Ososlo. I dont think any improvements I make will be a patch on yours this summer though!

PS my log wont be either

Xmas Cracker 5k. Xmas 2014.

5-6 weeks base under the belt.

I wasn’t going to get too many races in, one a month at most. I had a vague notion of doing all effort runs relaxed and let the speed or whatever other component develop. Harder to develop relaxation later.
Windy, wet, cold day as I recall. Started relaxed and steady, maybe 10k effort. Slowly eased into it passing a few. Into the 4th k and I was running relaxed and well. Last 500 were tough but finished strong.
I was a bit disappointed with the time (16:51) but other runners thought they had done better too. Just about sneaked into the top 10 and looking at other runner’s times I was very happy with where I was. No sessions as such just the steady runs as effort and the aerobic intervals. In the general windy weather the steady runs were sometimes a struggle to get under 7 min miles. The effort was there though and the mileage was coming together so I was bound to improve.

Dublin masters XC.

After a good stint of HADD last year with no leg speed I hadn’t made the top 30 in this one the year previously. I was looking forward to some redemption here. Still no sessions done and was going to have to start steady again which might put me at a disadvantage in a XC race. This course might as well be a trail race though so there was going to be good running for all 6k. Started OK and found myself feeling strong passing all the way. Almost caught Gary Crossan and was happy with 9th and a huge improvement from the previous year and good vindication of the training so far. Helped the team to silver, but was 4th M40 (top 3 were the 3 runners just ahead but I was a bit annoyed that I couldn’t take Gary).

Raheny 5.

Met Krusty before and immediately sensed that I would be close to him in this race. I can’t remember if I was aware of his results to date but I had a feeling he would be a good man for me to try and better.
Started steady again, but my splits later told me it was average race pace. Anyway usual story started passing runners early enough. Soon I saw Krusty ahead. He was having the same race as me, group hoping except he was always one group ahead! I was like Tuco chasing the elusive man with no name! By the end of mile 3 near the start of the coastal 4th mile, I was confident I would close the gap before we turned inland again. The intervals I was doing were really helping on flat fast stretches. Krusty had caught and settled in a group that included my clubs first finisher in the recent XC race. I knew that Krusty was the strong man there today so I was pondering my options. Caught the group on the left turn up the hill at the 4 mile marker. Krusty was near the front unfortunately but I had to act as I figured I had a fast last mile in me and if I could get a gap I might be able to keep it. I made a burst up the hill. Immediately I heard footsteps accelerate and settle behind me. Krusty!
No bother, just stick to the plan, run hard. We seemed to turn into some headwind and I hesitated a bit as my plan wasn’t such a good one any more. Krusty to his credit took the lead. I didn’t want to let him take the wind after such a noble gesture. So I ran side by side. Don’t know if it was a Noakes thing but I always felt that he was the stronger man (Maybe I shouldn’t read his reports) and to my eternal shame when the hurt started in earnest, I let him go. Sorry Krusty, it should have been better ending, not different, but better. To make matters worse Krusty had won a George Foreman for his efforts in the M40 (my category also). I got hearty congratulations at home on bringing home the Mickey Mouse micro food processor until I made matters worse again by revealing what could have been.

National road 10k, Phoenix Park.

When I started my extended block of base training in late 2014 I had put a sub 33 as a secondary aspiration for this race. It’s a tough course and can have tough conditions but I had hoped that if I progressed well, a time like that or similar would bode well.

The forecast was for moderate to strong westerly winds, nothing new for the Phoenix Park. I didn’t mind as the main goal was as high a finish as possible. From my experience in the St Anne’s race and others I had a strategy for the wind. The race would split into groups in the wind with empty spaces between the groups (apart from the odd dropped runner going backwards. Effectively each group would turn into its own mini race. I needed to identify the most advanced group I could survive in. Surviving in it would make me safe from all runners in groups behind, and leave me in a mini race with my fellow group members to decide the order. I also knew that I could survive in a group with mostly better runners than me if I was unwilling to take any wind. I was unwilling.

The course started just North of the Phoenix monument on the main road, went North for a kilometre then turned right on North road looped back to the Phoenix just past 3 km (I think).
On to Acres road before turning left down the Kyber road. At 5 km, turning right steep up military road passed the Magazine fort. Though the zigzags and down, across to the Glen road, a long drag up there (600m) passing 7k, and then down the Furry Glen up the far side before turning right and heading all the way to the end of the Furze road.

With the wind that was in it, any group was going to move relatively fast with the wind around North Road before slowing as the race turned west at 3k. The race went essentially west until the top of the glen road, so it would be slow going mostly into a stiff headwind. The Kyber road was sheltered as was the first steep section of the military road. This was important for me to know. Because the effort was going to crank up for me on those sheltered bits before easing again as the wind slowed the group.

To identify the best group for me, I planned to start reasonably fast and suss a likely group after a km or two. I knew I might have to run hard for the first 3k to stay with them and I was prepared to do so.
I lined up alongside, Paul F from my own club and Kevin, my new running friend and rival from DSD who had beaten me at St Anne’s. I had my eye out for Krusty but didn’t see him at the start.

Off we went; I was alongside those two starting hardish (for me). There was a very nasty side wind with a lash of hail, and people were lining up sideways (almost like cycling echelons to avoid it).
We seemed to reach the right turn soon enough. It all seemed pretty compact still. I saw the Kenyan group turning first followed by other groups. Once on North road I made my way forward to get a view so I didn’t lose a good group ahead. From my new vantage point I could see, the Kenyan group well up ahead, followed by another group (the Irish Championship lead group), followed by a group with a lot of green in it (Bazman and the Rathfarnham troops). There was also a 4th group about 20-30 metres ahead of me and pulling away. I knew that if I was to run to plan that this was the group I needed to be in. I was about to tuck in and resign myself to fighting it out where I was. But then I thought, feck it, I’ve really planned for this one, let’s have a crack at it. So off I went. I heard steps follow behind and then recede quickly. My goal was simply to make the cover of that group before we hit severe headwind at 3k. As the race started to curve around North Road I was half way between the two groups. Isolated and on my own I felt exposed and started to feel foolish. I got a sinking feeling when I saw the group ahead increase the gap. All of a sudden they seemed to jump back towards me; it must have been a slight downhill. I realised I could make them. We were straightening out toward the west, so I quickly threw my imaginary lasso around that group and reeled myself in quick. A huge relief to make contact.

I was breathing hard but slowing to the groups pace felt like rest. I needed more and that would come with the wind any minute now. Meanwhile I set myself the task of finding the most potentially sheltered spot in the group. The group was 10 strong including Brain F from my own club. The presence of the two mighty in O50s Mick Traynor and Paraic McKinney was great solace too.

There’s the wind, and one of the two lads started immediately towards my sheltered spot and was surprised I think to see a new runner had popped in to it. I was concentrating on recovery and the slowing pace was beautiful. I was just about back, when we turned down the Kyber. I didn’t mind the shelter here because the downhill suited me as a hill runner. I feared military hill though. This was a key part and make no mistake runners were going to be spewed out of every group here.

If I could make it through the first steep part of the hill, I knew that once it got shallower we’d be met by a howling headwind. That meant get passed the 5k mark and the pace would be manageable till the pressure came on after 7k on the Glen road climb.
Up we went. Torture. I was hanging on but I kept hanging on because I knew there would be relief.

Heaven! The windiest part of the park. Glorious wind! That said the competition for who could do the least work in the group was going down to the wire with me and the two 050 lads having serious tussles over getting the most sheltered spots as we changed direction on the zig zags.
I knew the pain would start again in earnest soon. Half way up the Glen road as I resigned myself to it, Mick T seemed to move gently to the front of the group. McKinney was at the back. When I looked up again, Traynor was gone, 10m clear and horsing it up the hill. Here we go, I thought, all hell will break loose now! I knew Mckinney would be coming so when he passed myself and Brian F latched on. It gets a bit blurry here but myself and Brian (Brian had actually worked the hardest in the group) almost re-joined the breakaway after the Furry Glen downhill.

I was now focusing on trying to beat Brian. I clung on to him as we turned emerging from the Furry glen. The group had disintegrated in the tail wind and it was everyone for themselves now. We were passing lads since the furry glen that had been dropped from groups ahead and passed a couple more. I tried passing Brian a couple of times but he reacted each time. Next thing Rob + of Crusaders came storming through impressively. Think he must have lost contact with the group on the Glen road and this was a great comeback. Brian took chase (me too especially as Rob is M40 too) but I lost contact with about 500m to go. A look behind told me I was safe and I ran as best I could to get in with 33:20 on the clock, a narrow PB, an 040 individial bronze and we got the team silver. I was delighted. And I was particularly satisfied that my plan and my move to chase the group had worked well. I definitely felt that I had pilfered at least 30s with that move. Paul F said to me afterwards that I had got it “spot on”. I could have started a little harder and made my life easier but anyway that’s praise enough for me.

Edit: McKinney just edged out Traynor in their sprint.

Paul F won the sprint in the next group, Kevin not far that, then followed shortly after by Krusty who had recovered well after starting the race at Conyngham road gate.

Dubgal72 wrote: »

Now I see what you meant by "knowing the course and your strategy" Great report and congrats on the PB and medals!

Thanks a million DG. I guess the more adverse the conditions the more planning comes into it. I'd usually also try and have the last couple of km of the race jogged as part of my warmup, no matter what the course. Didn't do it for that race as it was awkward with the big finish area. (I was getting stuck into the free coffee in spar tent anyway.)

Krusty_Clown wrote: »

There was free coffee?! I really wasn't well-prepared for this race!

Are we going to do battle in Dunshaughlin? I am not doing anything 10k-specific - just hoping that my Magness 5k training will carry me over the line in a 32:xx.

Al going well, we probably are! If you start from the back of the pack again I should be in with a great shout (see edit in report above)!

PS. Bring the George Foreman :cool:



Edit: I didn't know about the free coffee, just stumbled onto the shop and I was handing the money over when he told me. Already had a double espresso in Hueston station so I was well wired by the time I stumbled outta spar.

Hopefully similar time goal as yourself. Nice to break that duck.

This is a great race for a great cause.
There is a 21k and a 10k option. The 21k is a favourite Ray D’Arcy, who supports the charity Debra Ireland who help sufferers of EB a debilitating skin disease and their families. I try to do one of the two options every year.

I had missed the 21k last year due to fitness but ran the 10k albeit cutting a knee badly early in the race. The 21k runs along St Kevin’s way and has 3 big climbs. It’s nearly all off road. The first climb is up a forestry road, the second climb is 5k long topping out at the Wicklow gap, a beautiful long descent down into Glendasan valley and then at the Glendalough Hotel/Stone tower you turn left to climb up the Wicklow way onto Brockagh Mountain before descending down to Laragh near the Brockagh adventure centre (race HQ).

We got the buses from the Brockagh adventure centre over the Wicklow gap and way down to the in a forest. We warmed up, I saw a few lads who looked like they knew how to climb a hill, there was a young lad there too, fit looking but obviously had worked with weights (Army I wasn’t surprised to hear after).

My training for this was based on climbing the last climb well, as I hadn’t done this the last time here. To that effect I had done a couple of runs with steady road climbing around Killiney. Also one long run about 2 weeks before with 3 climbs around 3 Rock Mountain (on tarmac road and good forest road). All the climbs were steady but I made sure to put more effort into the last climb on each occasion.

We lined up and were ready for off. One of the organisers explained about the charity and what the fund raising might accomplice. Off goes the starter and we started the first climb. Best strategy for me is to start gently and keep the effort below the red line. It was a wide forest road, good quality. The first climb had a plateau after about 5 mins running. I was actually not in the top 15 here. I wasn’t bothered as I knew my pace was right for me. Flat for a minute or two then up again. Now with the same effort the runners started coming back.

By the end of the first climb proper, I was at the back of a leading group of 5 and as I let gravity take me down I was leading soon after we started the descent. I didn’t push, didn’t hold back just let gravity take me and I’d hope that the legs were strong enough to take it. I felt a big gap open and I actually thought the race was over at this early stage. After about 15 mins running I was down. It was a left turn now before the gradual long climb up to Wicklow gap started. I looked back and the young fella was right there only 20m back! A rush of doubt (felt like lactic) and I steadied myself and continued. His strides were closing quickly. After years of this type of running I know that the climbing endurance gets well developed, or maybe it’s climbing pacing. Anyway, I decided best not to panic just get into a steady climbing rhythm and I should cause him problems later on. It was between him and I now, that was sure, the others were too far back.
He tried to pass at this stage once he caught me but no way was he getting a boost like that. I speeded up, and he quickly fell in just behind me. Not much fight to get past there, maybe he had closed the gap too quickly over the little bit of climbing we had done?

We had to jump as stile before crossing to the South side of the road up to the gap and onto St Kevin’s path through the trees. I listened and heard a few seconds gap before he crossed the stile.
I didn’t put the pressure on just tried to climb in a relaxed and controlled manner and put pressure on that way. It seemed to work and the gap slowly opened. It’s a tough climb with some surprisingly steep bits. It’s wet in spots, but some of it had that plastic mesh stuff they put on some walking routes to stop erosion. Some lovely little wooden bridges over streams. Made the tough slog a bit easier. I saw the road coming back into view on the left and I could see the gap up above. Maybe another km before we exited the forest onto the road and climbed the remainder through the summit car park. I looked back as I could see well down the hill at this stage. I spotted my pursuer, he was still running but I could see his gait was been affected by the effort. I thought the gap was most of 2 mins and I assumed I would be better prepared for the rest and fully expected Id push the gap out to 4-6 mins before the end. I underestimated him for the second time…

Anyways, onto the road, finished the climb, running for almost 43 mins at the car park I think and at this point I wondered if I could run under 90 mins. (Ran just under 92 the last time I ran the half (2013) in very good shape). Onto the descent. This was where I busted my knee last time (last years 10k) so care was needed. The mind-set was controlled and safe. If I could do that fast even better. I couldn’t do it fast, but sure I got down in one piece. That first part was boggy beside a forest. Now it was onto dry gravelly stuff and stone steps down into Glendasan. All safe and controlled. Now flattish again along the Glendasan river which flows eventually to join the river that comes out of Glendalough. Fast gravel road here. A couple of km and passed Glendalough hotel, a water stop and left up the Wicklow way. The route crosses the Wicklow gap again after a bit of climbing. The marshal there said my lead was 2 mins. I was surprised actually and assumed he’d heard that from the other side of the gap. Up I went after crossing the road, a kind of nice wooded zigzagging climb. Looked down but couldn’t see the young fella. Now we went left onto a long steep forest road climb. After 3 mins of this I looked down and by the hokey, there was the young lad only about 90secs behind. I was impressed by this; I didn’t recognise him from hill races. He should have been falling further behind as the race progressed, he wasn’t though. He was doing brilliantly for someone new to this type of racing.

I kind of knew though that as the climb kept going (same height gain as the other big one) he would suffer again. I concentrated again and climbed the remainder strongly and continued hard enough for the 3km down to finish in 89.12 (I think). I was delighted with that as a marker of fitness. I improved my previous time by almost 3 minutes. There was more in the tank at the end if needed too unlike the previous time. The second guy came in just shy of my old time which was a super run from him. He never gave up even though he couldn’t see me for long portions of the race in that terrain. I told him to consider that he might have natural talent in the sport (way more than me to be honest) and to consider more hill races.
After the 10k race last time I had been in touch with the organisers about the 10k route, citing the start as a little hazardous. I suggested an alternative route perhaps one that started and finished in Laragh. This would eliminate the reliance and number limitation of the buses for the 10k race (10kers have to be bussed also, up to Wicklow gap) also and free it up to be a real challenge in its own right. They told me they had been thinking along the same lines for a year or two.

Long story short, they came back with a provisional route that they picked that rivals the 21k as a classic. And believe me the 21k is a classic route. If anyone is looking at a March target or something different for a super cause. You could do a lot worse.

Decided to revive the training log.

Having taken a 2 week break from running that's ongoing almost 12 weeks now I feel it's time to get back. I was actually thinking of letting running go and just doing some occasional moderate exercise . Runnings absence has left a much larger hole than i anticipated and I realise I can't do without it. Not a case of wanting to run at this point but most definatly a case of having to run in my case.

Initial goal is just to get back running/exercising regularly. To up the initial enjoyment factor for this critical period I have joined a gym that also has a decent pool and good fitness classes. Also has a very good sauna, steam room jacuzzi etc. This should help. No fitness targets initially just getting the habit back and the gradual improvement that will come with that.

For the running I might dig out the HRM as that should show improvement on the pace/HR which should be good reward. I don't want to lose the running so have skewed the reward factor to high in this stage. Once i am back running consistantly and am confident i'll sustain it i'll then start looking at progression (fingers crossed).

I took the initial two week break because of a change to routine (dropping young lad to creche on bike meaning cycling to and fro work every day). My last big break was due to a big change (birth of second child) that I hadnt planned for. Planned as in had a prepared running schedule and tactics to keep fitness during that period. This recent change caught me by suprise a little.

Hopefully this log will help keep me at it. I have a blog also which I post to occasionally here but ill give notice here of any meatier running updates.

Recent/current exercise: 25k round trip to work on bike about 3 times per week.
5-6 runs in last 12 weeks.

Feel free to input here at any time.

Slogger Jogger wrote: »

Can catch up for a run some time. Still out Dun Laoire way? If you are on your way back to fitness I might be able to stay with you

Anytime. Hoping to do regular lunch runs. Think you have them but will send contact details via PM.