Can I give more? The answer is usually yes

Monday 9.5.16

Rest, the missus was working so I was doing Daddy Day Care for the day.

Tuesday 10.5.16

20mins Recovery, up to the GAA pitch and took it nice and handy in the sun and daydreamed for the duration.

Wednesday 11.5.16

6miles Easy@9.02min/miles in 54min 20secs

Had a conversation with Murph_D and Singer Sunday about how well my knee had been since I got back from surgery on it in early 2014, it was sore for the first time in ages doing this. Especially the inside of my knee where the meniscus gave me bother, not so much to have to stop by I could feel the pain. Everything else felt good, got home and alternated the ice-pack and Bio-Freeze on the knee praying it would be ok.

Thursday 12.5.16

8miles@8.08min/miles in 65min 04secs including 10x90secs@5k pace off 2min rec

If the knee was at me at all during the day I was canning this session, felt good at work with loads of getting in and out of the car(not getting donuts & coffee!!) tested it and not a peep from it. Got home by half 4 changed and straight out the door, first time this year wearing a singlet on a training run. Did 2 miles of a warm up and was sweating worse than one of Pacing Mules pals at bath time!!! Straight into the 90sec reps, goal pace being between 6.10-6.20, I was on overload from the first one with the sweat!!!

The reps are boringly consistent and I couldn't have done this if I tried!!!:

6.15, 6.00, 6.15, 6.15, 6.15, 6.15, 6.15, 6.15, 6.00, 6.15.

Reps two and nine were downhill but the others are scarily to similar!! Felt good doing these even in the baking heat and with constant sweat in my eyes. Over a mile warm down and a complete sweating mess by the time I got back home!!!

Tuesday 17.5.16

Bob Heffernan 5k - 18.40(New PB)

I was shelving this as the past few days were tough going with our daughter being in hospital but thankfully she got out and my missus told me to go run as it would do me good. Got to Johnstownbridge at about 6.50pm and by pure chance parked beside Dr Q and menoscemo, chatted with the lads and went and collected my number and had a quick whizz. Chatted with BackinBlack and overpronator( nice to meet you) as a monsoon fell outside. Ran the mile or so to the start with one of the lads from the club I trained with last summer. Left him as we arrived at the start and finished my warm up, throwing a few strides in to.

Met BinB again and chatted as the organisers got the start sorted and traffic stopped for the race, we walked to the start and shook hands with overpronator and wished him luck. Gun went and we were off, in fairness not many starting in the wrong place and I was into my running quick enough. Road surface was nice and smooth as we headed out the Edenderry Rd for the first mile, looked at the watch and seen 5.56 on it and threw caution to the wind, fcuk it I said I feel good, I've had a crap few days I'll go with this.

Few runners passing who obviously got caught at the start in the wrong spot but once the first mile beeped I was only passed by one runner who was a major help to me. Mile one clocked at 5.56 and all felt good, turned off the main road shortly after into a country road that brought us back to the finish. Field was thinning out now and I was caught between two groups on my own, the group behind were to far back for me to fall back to and work with so only thing to do was plow on by myself and bridge the gap to the group ahead. Still feeling good and gradually I made contact with the runners ahead but they were going backwards and of no use to try and share the work. Kept pushing and and passing runners none of who came with me. Mile two beeped at 6.04 and it was here I said if you hold it together on this last mile you can PB.

Into mile 3 and feeling reasonable, not as strong as the first two miles but by no means hurting yet, passing fewer runners now as the field was more or less in single file now. Spied Dr and BinB ahead, said to myself I was going way to quick or the lads were having an off night, it was of course the latter. Past Dr Q and told him to keep pushing he offers few kind words of encouragement as I pass, took the left hand turn back to Johnstownbridge and a kilometre to go, looked at the watch and it said 14.50, dig in here B and a PB is there.

Pull up beside BinB and tell him to keep going, he does, footsteps quickly coming from behind and I suspect it was a fast finisher, Dr Q jumps in front of us and drags us along, up over the humpback bridge and 500m to go, I'm hurting, breathing is short and shallow and legs are screaming at me to stop or slow down. Screw you legs you can hurt for another while, sticking to Quirky like a limpet and mile 3 beeps at 5.59. Kick as much as I can over the last bit, last 0.10 in 5.38 pace and see the timing clock reading 18.38 and I had new PB for myself!!!

Big thanks to Dr Q for towing me home over the last half mile, I was hurting then and could have given in a small bit and let the PB go only for his encouragement. Loads of Boardsies out who ran some good and bad races but great to catch up and have a chat. First time I've ran two sub six minute miles in a race, throughly enjoyed it. Great race again by Na Fianna with my time only being good enough for 130th spot, shows the depth of field. Thanks for all the well wishes over past few days folks regarding our wee one, means a lot believe me.

Oh I forgot to add the Lemon bailed on our Smackdown, some rubbish about work or something. I won't gloat though.........

overpronator wrote: »

Delighted to finally put a face to the name tonight and congrats on the PB. As D said, only the start.

Likewise, great to finally meet yourself.