Making every mile count

dublin runner · 23-06-2015 12:48PM

Friday 19/6
10.5+ Miles

PM: 5 Miles Easy @7.19p/m in 36:40

Saturday 20/6

7 Miles
-inc. 15min @LT

Lactate Threshold: 2.74 miles @5.28p/m in 15:01
Splits: 5.28, 5.31, 5.25 (.74)

The details above are the garmin details which are a shade generous (err!). I actually ran 4,300m on the track so the average pace was closer to 5.37 a mile, not 5.28. There was a noticeable improvement compared to the exact same run a number of weeks ago. That was somewhat surprising as I was absolutely wrecked, having going to bed at 3.20am only to be back up at 5.30am to do an airport run! Ouch. The run itself was comfortably hard. I didn't once look at the garmin, choosing to simply check the stopwatch the odd time.

Sunday 21/6

8.25 Miles Easy @7.14p/m 59:41

Once again I was totally shattered. There was no chance of a double today having gone to sleep the previous night at half four having driven half the bloody country! Fun, fun, fun.......:). It's time for a Dolly Parton.......i.e a Nine to Five job!

WEEK TOTAL: 60.10+ MILES

A slightly numb feeling with regards to the training for the week. The absence of a race really impacted on what should have been a very solid week. Added to that I also made a mistake with the miles for the week. I took a glance over the plan for week 5 only to see the target for week 4 was 65 miles, not 60. Luckily by that stage I was on my third beer, otherwise I probably would have succumbed to my runners OCD and ticked off a very pointless 5 miles.

jebuz · 23-06-2015 05:16PM

Hey DR, you're in pretty good shape at the moment and it's evident the speed work is having a positive impact. Ok so you missed out on Dunshaughlin, that happens, but why don't you just pick a race this week and do it? you're hardly short of races up there at this time of year, especially if you can fit it in on the day of a planned session. All this great training but no racing and the longer you leave it the harder it gets to tune that sharpness again. Personally I have been guilty of it, I had left it 4-5 months between races earlier in the year and found it mentally quite difficult when I did race again.

I'm not sure how long it's been but I've been following your log for a while now and I can't remember the last time you actually raced a race flat out since the Dublin marathon, am I right?

Again, times don't matter, just get a few under your belt, race them hard and the times will come. I know this plan is a means to an end in terms of working towards an Autumn marathon but I'd love to see you crack a few PBs in 5k - 10k. You're more than capable, it'll do your confidence the world of good and you'll hit the marathon specific stuff with that extra edge. Just my opinion!

tang1 · 23-06-2015 05:25PM

Nice fast 5k which always attracts a decent field in Kilcock Friday evening where you could test out the progress of your training.

TRR_the_turd · 23-06-2015 05:34PM

I'm with jebuz above. Get off your arse, put your balls on the line and race for feck sake

dublin runner wrote: »

It's time for a Dolly Parton.......i.e a Nine to Five job!

Nine to five is not my mental image when I think of Dolly!

kit3 · 23-06-2015 07:51PM

TRR_the_turd wrote: »

Nine to five is not my mental image when I think of Dolly!

So you're thinking blonde hair & country music then ???? :cool:

tang1 · 23-06-2015 07:56PM

Big pair of these comes to mind when thinking of Dolly, sorry:

dublin runner · 23-06-2015 10:07PM

Haha.......good old Dolly. I was watching some of Glastonbury's Greatest Moments (or something) the last night. She still got it!

Yeah, racing. Last Tuesday I almost tore my hair out before settling on Dunshaughlin. To be honest, I really didn't care about the time. I wasn't going to wear a watch, just run bloody hard and see what happened. Only the next that plan was in tatters. It really p1ssed me off and I threw a bit of a strop and wasn't ar$ed looking for anything else. The plan has a race next week so that's the plan. I haven't gone to sleep before 3am over the past few days so that needs to change! If anyone thinks I don't like to race that really isn't the case. I l love race mornings, racing itself and the afters. Nothing is like it. What I hate is the day before but I think most are like that. I guess my mentality is kind of also down to seeing the same people, running in around the same times, month on month, year on year. You can almost predict the results on precision timing etc. There's nothing wrong with that but it's not for me. I have kind of gone too far the other way so it's time to rectify that, I know.

I am more interested i the process (over results) during this cycle. In saying that I will be pretty devastated if I don't run a time I know I am capable of. The process does involve putting myself on the start line of races, don't worry.

Back to Dolly.......:pac:

dublin runner · 23-06-2015 10:19PM

Monday 22/6
12.10 Miles

AM: 6.6 Miles Easy @7.18p/m in 48:14
PM: 5.5 Miles Easy @7.04p/m in 38:53

Apparently I ran today. Well that's what strava/garmin connect tells me anyway. It could all be a big conspiracy though......!

Tuesday 23/6
11.25+ Miles

AM

6+ Miles

Magness (5/8): Session 1

Plan: 2x(800m,800m,400m) ~45sec b/t reps, 4min b/t sets

Splits:
2.37, 2.38, 78
2.40, 2.41, 73

-inc. drills/strides

I guess the stats tell you most of the story.

This now takes pride of place as the toughest session to date. I struggled big time. From the 300m mark into the 2nd rep I was done. The legs were dead and I was working. I wanted out badly and every lap was a bit of a mental battle. The 45 second recovery between reps may as well have not existed. I recovered a bit during the 4 minute recovery. I made the leap and took off my t-shirt to the shock of the elderly walkers enjoying the glorious sun! I have turned into that person. The person I hate. From here on in it was all about clinging on and breaking down each rep into 200m segments. I find that I usually 'turn the corner' during these Magness sessions, when things get a bit easier after going through a far amount of solo pain. Luckily, I turned that very corner during the fourth 800m rep. I rallied a small bit with a 73 second closing lap. I only leaked four seconds from the first to the last 800m rep. I say 'only' because at times it felt like I was standing still (and topless

).

For whatever reason (heat/hayfever) today was hard but I battled it out. These sessions should be hard. I guess that if you are completing these type of 5k sessions with relative comfort you aren't really training at your real 5k pace/effort.

PM

5.25 Miles Easy @7.28p/m in 39:12

kit3 · 23-06-2015 10:39PM

dublin runner wrote: »

Back to Dolly.......:pac:

Dolly meets Paidí Ó Sé

Music about 6 minutes in with Steve Cooney - if you're not into Dolly skip to about 11 mins for an instrumental by Steve

https://www.youtube.com/watch?v=2qXFoNrqi3Y

TRR_the_turd · 25-06-2015 11:22AM

dublin runner wrote: »

Yeah, racing. Last Tuesday I almost tore my hair out before settling on Dunshaughlin. To be honest, I really didn't care about the time. I wasn't going to wear a watch, just run bloody hard and see what happened. Only the next that plan was in tatters. It really p1ssed me off and I threw a bit of a strop and wasn't ar$ed looking for anything else. The plan has a race next week so that's the plan. I haven't gone to sleep before 3am over the past few days so that needs to change! If anyone thinks I don't like to race that really isn't the case. I l love race mornings, racing itself and the afters. Nothing is like it. What I hate is the day before but I think most are like that. I guess my mentality is kind of also down to seeing the same people, running in around the same times, month on month, year on year. You can almost predict the results on precision timing etc. There's nothing wrong with that but it's not for me. I have kind of gone too far the other way so it's time to rectify that, I know.

Holy feck. I read some of your replies and they leave me confused

Lets look at the cold hard facts. Bar a parkrun and a beermile you haven't raced since DCM 2014 (I think). While your beermile was impressive, just like the parkrun it wasn't a real race. Fair enough if you're more interested in the "process" than race results but if you trawl back through other posters logs on here you'll see that you've had a pop at them for not racing enough! Pot ..... kettle.

So what race are you doing this weekend?

dublin runner · 25-06-2015 12:41PM

TRR_the_turd wrote: »

Holy feck. I read some of your replies and they leave me confused Lets look at the cold hard facts. Bar a parkrun and a beermile you haven't raced since DCM 2014 (I think). While your beermile was impressive, just like the parkrun it wasn't a real race. Fair enough if you're more interested in the "process" than race results but if you trawl back through other posters logs on here you'll see that you've had a pop at them for not racing enough! Pot ..... kettle.

So what race are you doing this weekend?

Where did I have a 'pop' exactly? I have never taken a pop at anyone on this form to the best of my knowledge. If I don't like someone's training/mentality I generally stay away. Each to their own. If you can dig out where I took a pop at someone I will be interested to see.

I'm sure at some stage I may have told someone at some point to perhaps consider a race though. Hypocrite? I think not. I had a race paid for and planned to run. Life got in the way. It happens.

Let's see how I am running in August, September and October. If I am running like a donkey then I have misjudged things.

I have no race on this weekend.

TRR_the_turd · 25-06-2015 01:51PM

dublin runner wrote: »

Where did I have a 'pop' exactly? I have never taken a pop at anyone on this form to the best of my knowledge. If I don't like someone's training/mentality I generally stay away. Each to their own. If you can dig out where I took a pop at someone I will be interested to see.

I'm sure at some stage I may have told someone at some point to perhaps consider a race though. Hypocrite? I think not. I had a race paid for and planned to run. Life got in the way. It happens.

Let's see how I am running in August, September and October. If I am running like a donkey then I have misjudged things.

I have no race on this weekend.

Maybe "pop" was to strong a word but the sentiment still stands! Even your reply above contradicts some of the stuff you said earlier. I thought the plan had a race this week for example?

dublin runner · 25-06-2015 02:13PM

TRR_the_turd wrote:

Maybe "pop" was to strong a word but the sentiment still stands! Even your reply above contradicts some of the stuff you said earlier. I thought the plan had a race this week for example?

Yeah, having a pop at someone is having a go at someone in my eyes. I don't think I have done that but maybe I have.

See, I do listen. I planned to do a few more races as hard tempo runs but as a few have pointed out, that might not be the best approach. I will do one or two of these types of runs but not as many as I first planned. The plan has a race every two weeks so next week is race week. Technically, I am doing a 'race' on Saturday btw. It's a HM with EoI but in no way will this be a race effort. Simply the plan calls for a 13 mile run and having run with the group in February I like to support them. Asides from that, the Magness stuff (as Krusty also says) is fairly lonely (club sessions don't match up etc.) so looking forward to running with others.

For the record, I do agree on the racing front. I haven't done nearly enough. I know that.

ultraman1 · 25-06-2015 02:26PM

dublin runner wrote: »

Technically, I am doing a 'race' on Saturday with EoI but in no way will this be a race effort..

Pot-Hunter

.....see u there

dublin runner · 25-06-2015 02:40PM

ultraman1 wrote:

Pot-Hunter .....see u there

I'm there for the goodies! See you Sat

dublin runner · 29-06-2015 12:31PM

Friday 26/6

8.25 Miles Easy in @7.33p/m in 1.02.18

I spent the remainder of the day shattered. I was completely wiped and questioned I bothered even running. It would have been a lot easier to hit town that night and not have to worry about training. I stayed away from the free bar and spent the night in with Glastonbury. I really wasn't looking forward to running 13 miles in the morning but it was a lot more appealing than another solo training run.

Glastonbury Report: Florence and the Machine - 6/10

Saturday 27/6
15.32+ Miles

Including:
14.82 Miles Steady @6.28p/m in 1.35::45
-inc. Half Marathon in 1.24/1.25 :rolleyes:

The plan had a long run of 13 miles penned in so I made the trip over to Lusk to join up with the EoI crew. After a coffee or two I was in decent spirits. I tried to hide the tiredness and just tip along and enjoy the experience. I asked UM what the course was like. I had it in my head that it was a nice flat course but he was honest and told me there was a few hills. Ah well! He described one hill as ''not quite a 9 (out of ten) but bad enough''. Lovely!

The course itself was a testing one, with a pig of a drag to test you at any pace. Unfortunately, I followed the two lads just ahead at the start so we got a bit lost, ending up running 1.5+ miles extra. I really should listen to the pre-race briefing a bit more next time! The race itself was a hot, windy one on a tricky enough route. A course you can really get stuck into. Really enjoyable. I was wrecked from mile 1 to mile 15. But I knew that would happen, right?

Great way to spend a Saturday morning. Faith in running restored.

Glastonbury Report: Kanye West - 2/10. What complete rubbish.

Sunday 28/6

7.6 Miles Easy @7.17p/m in 55:24

An enjoyable run in the evening sun. Straight into the sea after for a swim in the icy water. Magic. The joys of living by the sea.

Glastonbury Report: Lionel Richie - 9/10. What a complete legend. That's how you play to a festival audience. I never thought I would ever be a Lionel Richie fan! A class act.

WEEK TOTAL: 80.2+ MILES

Found the week very tough in places. In total three quality runs so hopefully that will stand to me.

Duanington · 29-06-2015 04:33PM

dublin runner wrote: »

Glastonbury Report: Kanye West - 2/10. What complete rubbish.

Very generous in my book DR, I watched it through the gaps in my fingers.

dublin runner · 29-06-2015 04:51PM

Duanington wrote: »

Very generous in my book DR, I watched it through the gaps in my fingers.

You know what? It was absolutely gripping tv in many ways. Absolute car crash tv, almost essential viewing. I really tried to give him a chance. I have grown up going to festivals (as a fan and working) and Glastobury is it regards festivals. It's the King, nothing else touches it. The BBC coverage is simply incredible. His sort of performance does damage to the festival. It's not that he's a rapper, it's that he's completely rubbish live!

In hindsight, 2/10 was a bit generous alright! I won't even talk about his rendition of Bohemian Rhapsody......:eek:

Duanington · 29-06-2015 05:06PM

dublin runner wrote: »

You know what? It was absolutely gripping tv in many ways. Absolute car crash tv, almost essential viewing. I really tried to give him a chance. I have grown up going to festivals (as a fan and working) and Glastobury is it regards festivals. It's the King, nothing else touches it. The BBC coverage is simply incredible. His sort of performance does damage to the festival. It's not that he's a rapper, it's that he's completely rubbish live!

In hindsight, 2/10 was a bit generous alright! I won't even talk about his rendition of Bohemian Rhapsody......:eek:

I had actually forgotten about that attempt at Bohemian Rhapsody - the final nail in the coffin for me!

I have to agree, I found it impossible to switch off, even though I was shaking my head in disbelief every few minutes - here we have a guy who genuinely not only believes his own hype, he thinks it doesn't go far enough ....and he is just gank, plain and simple.

There have been many hip hop artists that have done well at Glasto over the last few years, so you're right, its not that he's a "rapper" ( loose term), its just that he is garbage

dublin runner · 06-07-2015 03:35PM

Monday 29/6

8.30 Miles Easy @7.14p/m in 1.00:01

Tuesday 30/6
6.33 Miles

AM: 10 Minute Shake-out
-1.33 Miles Very Easy @7.37p/m in 10:07

PM

Raheny 2 Mile Race

DNS

As p1ssed off as I have ever been (that's including Ray Cosgrave's miss to level the game against Armagh in 2002). The plan was to go out very very hard, die a death and cling on to the end. In other words, I wanted to push myself and risk a blow-up. I am quite lucky to live 500m away from Seapoint so after a swim in the sea that morning the legs felt in quite good order. I jumped in the car and pointed it towards Clontarf. The plan was to get there for 7.30pm (race at 8pm). I am never one to be too early for anything. On hitting Fairview traffic ground to a halt. I know the area very well so I knew something was up. I tried everything to negotiate the traffic but with the coast road closed it proved impossible. I arrived at Raheny at 7.55pm, missing registration and the race itself. As annoyed as I have ever been. I made a few calls/texts/whatsapp's to vent the anger. The whole day wasted. I pretty much wanted to give up running there and then.

5 Miles Easy @7.15p/m @36:15

Forced myself onto the roads of Clontarf, cursed at a few reckless cyclists and made my way home.

Wednesday 1/7
11+ Miles

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

PM: Magness Session (6/8): Session 1

6+ Miles
-inc. drills/strides

Plan: 2x(800m, 1k, 400m) @5k pace ~90/45sec recovery, 4min b/t set

https://connect.garmin.com/activity/821231055

TARGETS:
2.36, 3.15, 78

ACTUAL:
2.37, 3.12, 75
2.35, 3.14, 73

Happy as I did 95% of this by feel. A hot humid evening but felt strong. I am now concentrating on honing in on my 5k pace. I probably won't nail that pace in my first race or two but confident as it's a pace that feels quite manageable. Time will tell.

Thursday 2/7
12.70 Miles

AM: 6.10 Miles Easy @7.14p/m in 44:09
PM: 6.60 Miles Easy @7.15p/m in 47:50

Notwork Error · 06-07-2015 05:10PM

Tough luck DR! Same things happened to me before and it's a pain in the hole but I did get a chuckle from it:p.

What's the plan now, have you picked a 5k to target yet?

menoscemo · 06-07-2015 05:17PM

I thought when you said you live near seapoint you were gonna say you took the dart over to the race!!!
Unlucky there, I think there was a fatal accident on the quays that evening?

dublin runner · 06-07-2015 06:04PM

Yeah, felt like a right idiot. When driving back the road was still closed so I knew something awful had happened. The poor cyclist. There was me thumping the steering wheel and someone lost their life. Really made me cop on to be honest. A bit shocked. We can take ask this running stuff too seriously.

I'm a slave to the car, never even thought about the dorsh! (that's how we pronounce DART).

Life and work is all over the place and changes by the hour depending on work. A few races looked at but won't sign up until I know I can 100% make the start line. At this stage I just need to get out.

I must be enjoying the 5k stuff because the thought of marathon training doesn't fill me with joy! Bloody rain.

dublin runner · 07-07-2015 12:13PM

Friday 3/7

7.50 Miles Easy @7.22p/m in 55:16

Saturday 4/7

15.33 Miles
-inc. Half Marathon Steady (13.17 Miles) @6.48p/m in 1.29:29 (Clontarf Pacing)

Sunday 5/7

9 Miles Easy @7.15p/m in 1.05:12

WEEK TOTAL: 70.16+ MILES

Monday 6/7
10+ Miles

AM

Magness Session (7/8): Session 1

5+ Miles
-inc. strides/strides

Plan: 800m (3k), 400m (1m), 500m (3k), 200m (800m) ~2min rec

Splits:

800m: 2:33
400m: 1:10
500m 1:32
200m: 31

A nice little sharpening session that was a lot of fun. The weather was truly awful so I was unbelievably happy to have such a session planned. The 800m split was on the slow side as I had to negotiate a lake-sized puddle on the track. I ploughed through the water on the next few reps, completely destroying my brand ew pair on Asics Hyperspeed (what a runner). What's a 200m rep @800m pace? Just run fast Anthony! Did I mention the wind? :eek:

PM

5 Miles Easy @7.12p/m in 36:02

So, it finally happened. I knew it would. Thoughts yesterday turned to the marathon. It just didn't feel right. I just had very little excitement for the thoughts of training for it. I flicked through a few schedules and days like 5 recovery in the morning followed by a medium long run in the evening of 15 miles didn't exactly set the heart racing. I will leave it be for the time being but I know it's approaching crunch time in terms of making a decision. A 8/9 week marathon specific block is a risky one. If I truly think I can run the time I want to then I will nail my colours to the mast. On the other hand I probably know deep down that another 8 weeks of 5k training, with the Charleville Half Marathon in late September, would be the smarter option in terms of long-term development.

I must be enjoying this 5k stuff........:)

dublin runner · 10-07-2015 02:02PM

Wednesday 8/7
8.60+ Miles

AM

1.5 Miles Leg Loosener @7.28p/m in 11:14

Unfortunately I missed a swim in the sea as it was halfway to Wales by the time I got the run in. Really must get a tidal chart though i'll probably just do the modern thing and download an app. I'm cool like that.

PM

7.10+ Miles
-inc. drills/strides

3K RACE - PORTMARNOCK SUMMER SERIES

10:06 (5.25p/m)

Good or bad result? I still don't know.

A really enjoyable XC race. That's right, cross country.

On the start line it quickly dawned on me that the course would be essentially two laps around the pitches of the Sports Centre. I really did not know what to expect (size of field, depth etc.) but the one thing that I took for granted was that it wouldben tarmac/roads. By chance, I ran some of the course on my warm-up. There was a very steep short hill that took effort at an easy pace so I didn't really relish the thought of negotiating it.....twice! Anyway, no backing out now for yours truly.

Normally in race I hold back at the start and see how the race develops. This can be a bit of a cop-out and you can lose valuable seconds/minutes and more importantly, miss the group you should naturally be in. With that in mind I set out very hard (no watch) and tried to hold it for as long as possible (without getting lost....again!). From there on in it was essentially a solo run but an enjoyable one. I pushed myself hard but it's very hard to push 100% when fighting the solo battle.

I was quite annoyed not to have run 9:xx but seen as it was my first ever XC race I cannot complain. The calves really felt the effort. Just over 4 miles to cool-down. A nice event, with a parkrun-type feel. I'll be back.

Thoughts soon turned to the roads and how I fast I could have gone (stupid, I know!). I would be disappointed not to go 35+ seconds faster on the familiar hard surface next time out.

Thursday 9/7
12.80 Miles

AM: 7 Miles Very Easy @7.47p/m in 54:30
PM: 5.80 Miles Easy@ 7.22p/m in 42:42

Friday 10/7

8 Miles Easy @7.18/m in 58:22

The weekend is still slightly in the air so a nice easy run today gives me the possibility to do something over the weekend if I get the time/sleep.

dublin runner · 11-07-2015 12:37PM

Saturday 11/7

AM

6.5+ Miles
-inc. drills/strides

Magness Session (7/8): Session 2

Plan: 4x(800m@5k, 400m@steady)

Splits:

2.41, 1.38
2.43, 1.41
2.43, 1.42
2.41, 1.33

An odd session.

In many one describe this type of session as a cruise interval session. It's a tough one as you never really recover due to steady 400m that breaks up the 5k sessions. The legs are feeling in quite good shape but for some reason they just felt dead this morning, with very little (if any) zip. The session itself was fine but I just couldn't find that extra gear. The effort levels never went above 90% but that's because I couldn't up the pace for whatever reason. Some days it's there and some days it's not. 5.25p/m is around 16.50 5k pace. An million miles from where I want to be, or indeed where I feel I am currently fitness-wise. I should now be hitting 800m reps in the mid 2.30s. I can manage that with proper recoveries but I guess I am still a bit away from peak 5k fitness. I finished the session feeling I could do one or two more, not what you should be really feeling if you do a true 5k track session.

So, where to from here? I really feel that I am not done with the 5k training. I will be open and say that if I don't run close to 16 minutes this year I will be disappointed. The marathon may have to wait. Perhaps a better approach is to continue with the 5k training and target the Charleville Half Marathon in September. A few more days to decide and a few more days to burn the ears off people asking for their advice!

Lougheee · 11-07-2015 10:33PM

Entering a 5k and completing it in whatever time would be a great start surely?

TRR_the_turd · 12-07-2015 09:03AM

Lougheee wrote: »

Entering a 5k and completing it in whatever time would be a great start surely?

+1 predicting what time you will run this year would be aided by a comparable recent performance! You have a free entry for the donadea 5k from the beer mile.

What's your 5k PB anyway?

dublin runner · 12-07-2015 06:50PM

I have never raced a 5km. Shameful, I know. I think it's something like 17:0x. That was a local GAA race so didn't focus on time just the (soft) win. Any 5/10k race was in the lead up to a marathon and on tired legs. Essentially a sharpener. Hence the logic behind the 5k training. With no marathon this year (except pacing) I have no excuse. None. It will be interesting to see how fast/slow I go. I think the training has brought me no ends but no point without a decent time to show for it.

I'll race when I can. I don't have a 9-5 job so to speak so I'll only know for sure if I can run a day or two before. Learnt my lesson the hard day.

Think I am working in Galway that night but if not I'll make it down to Donadea.

dublin runner · 16-07-2015 11:31AM

Saturday 11/7
12.50+ Miles

PM

6 Miles Easy @7.22p/m in 44:16

Felt strong after the mornings session.

Sunday 12/7

No running.

The plan called for a long run to bring the week up to 70+ miles but I took a heavy fall the previous night, resulting in a few hours in A&E. Thankfully after all the checks I got the all-clear. Sore, covered in cuts and scraps but not out.

I really don't enjoy nor like days off. Definitely the right decision though.

WEEK TOTAL: 58+ MILES

Monday 13/7

10.10 Miles Easy @6.58p/m in 1.10:16
-inc. 5x30sec strides at 3k pace ~90sec b/t

Tuesday 14/7

6.10 Miles Easy @7.16p/m in 44:18

Wednesday 15/7
9.2+ Miles

AM

1.5 Miles Shake-out @7.25p/m in 11.05

Nice dip in the sea with the pensioners after.

PM

BHAA DCC 5K

16:44 (5.23p/m) *unconfirmed

The benchmark is now set.

I am going through a phase of going commando (no watch!) at the moment. Wearing no watch helps me to stitch off and solely focus on effort. With that in mind I had no target on mind tonight. My only plan was to run hard and see what the clock showed me for my efforts at the end. I got off to a decent start and with the 2.5 laps of the new track under the belt it was time to hit the 3 laps of the park. I was in a good position, with a few decent runners behind me. I took a sneaky look at the clock after 600m (1.5x) so I knew I wasn't running 10 minute miles. The near 180 degree turn into the park nearly took my head off. I pulled alongside a TCD runner who had a lot of on course support. Alan (he had a lot of ''c'mon Alan!'' chants!) helped keep me honest. The park itself was very flat but the many 90 degree turns didn't really suit a man of my size. We traded places a few times before having to weave to negotiate the runners we were now lapping. This wasn't the easiest but it helped focus the mind. Luckily there were no invisible dog leads but unluckily there was a lot of traffic to make out way through. The laps flew by. I was in a good place and in the groove.

On exiting the park myself an Alan made our way back onto the track. I had no idea if we had to run one or two laps so I kept something in the tank just in case. With 200m to go I heard a few finishers names being called out so I knew it was just the one lap. I crossed the line happy. I have no doubt I left a sub 16:30 out on the course tonight but tonight was about learning and setting a benchmark. I am happier in the manner of the result more than the result itself.

Coming onto the track I heard the winner being announced. I always thought I had a real fighting chance of sneaking under the 16 minute mark in the near future. Last night I saw how far off I am. I could actually see and hear it. It was palpable. While I am still a fair bit off I now know I can do it.

Warm-up: .60+ Mile -inc. drills/strides
Warm-down: 4 Miles @7.15p/m in 28:59

Thursday 16/7

10 Miles Easy @7.07p/m in 1.11:12

Making every mile count

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