Time.....is never time at all....v2

a good week to kick things off -

Tuesday - 9 miles including 4 x (600,400s)

Wednesday - 3 miles runmute @ 8.23

Thursday - 10 x 400s - bumped into Wowzer on the way to this, was good to catch up

Friday - 3 miles am @ 8.03, 3 miles pm @ 8.40

Sunday - 16 miles long run @ 8.37

Today's long run was along the trails in the Phoenix Park, did it with the club which is something I rarely do and as a result I was brought along a new route for me of varying terrain. Really enjoyed it.

Need a race to gauge my fitness - haven't raced since the Frank Duffy last August. Will find something soon.

April 4-10

Monday - 3 miles @ 8.15
Tuesday - 6 x 800s - 3.17,3.10, 3.06, 3.08, 3.01, 3.03
Thursday - 3 miles @ 8.13
Friday - 3 miles @ 7.49

15 miles in total. No weekend running due to unexpected trip away which meant I couldn't do the K Club 10k.


April 11-17

Monday - 3 miles @ 8.38
Tuesday - AM 3 miles @ 8.13 , PM 4.5 miles @ 8.15
Wednesday - 3 miles @ 7.57
Friday - AM 3 miles @ 8.36, PM 3 miles @ 8.19
Sunday - 18 miles long run @ 8.46

37 miles in total.

Delighted with this weeks long run, longest in over a year. So that's 3 x 16 and 1 x 18 mile long run in the past 5 weeks. Good going for me and sets me up well for the Achill Half Marathon in July.

Will probably have to do next week's long run on Sunday solo. Have a loose plan to head from Marley Park in the afternoon for a 16 mile run up the mountains around Kilmashogue and Ticknock. Anyone interested in tagging along drop me a message.

Monday - 3miles@8.18
Tuesday - am 3 miles @ 8.31, pm 8x400 in around 93 seconds each
Wednesday - 3 miles @ 8.30
Thursday - 3 miles @ 8.03 pm 6x400 in around 91 seconds each
Friday - 3 miles @ 8.37
Sunday - 16 miles @ 8.14

40 miles in total. Very happy with the weeks work, I am rocking the Sunday morning long run consistently. Clear progress over the past few weeks, best run of training for 18 months. The plan is to do the tallaght 5k next week. The tan is coming on well too with the sunshine this week. All good.

Monday- 10 miles Medium long run @ 8.26
Tuesday - 3 x 1 miles 6.40,6.39,6.47
Wednesday - 3 miles easy @ 8.25
Thursday - 6 miles easy @ 8.46
Saturday - gym
Sunday - 16 mile long run @ 8.25

41 in total

Another solid week and good long run in the bank. Reading the sub 3 thread on the main forum has me daydreaming about progression. Have a few hairy weeks with work coming up so will be a challenge to get miles in but ill do my best.

Had a decent run Monday up to kilmashogue until a holy mother of a hail storm hit me, literally had to dive intonsome hedging to protect the face from rock size stones!

Tuesday, caught the lunch time session with the trinity racers. Was a little disheartened with the slow pace. Find these lunch sessions tough, its as if the morning office work has sapped my energy.

Sunday, usual highlight of the week, enjoyable run the the club. I've been running with a consistent cohort on these long runs which is great for dragging you along. The humidity made it a rather sticky affair in the phoenix park.

Race Report – Bob Heffernan 5k – 19.25

Taking the weekend off was a good idea as I felt back to normal driving out to Enfield after work on Tuesday.

Parking and registration was seamless and I soon found myself catching up with loads of familiar faces both from boards and other clubs. Felt good to be back socialising on the race scene. Pre- race I felt I could maybe hold a pace of around 6.15-6.20 which would bring me in around 19.30 and I had resolved to start off much more sensibly after racing out of the blocks at the Tallaght 5k recently.

Start line was very amateur/farcical but I was pre warned about this and made sure I was close to the front row. Off we went, settlling nicely into a comfortable groove down the main road. Mile 1 was 6.10. We then turned onto a minor secondary road where I then began to feel the strain and the pack I was in began to spread out. Recognising that I would be ill advised to enter into the Red Zone this early I stepped off the gas slightly for a more sustainable pace. Mile 2 6.22

This proved a good decision as I got a second wind approaching the final section. I regained 5 or 6 places and noticeably picked up the pace however I may have surged too early as with about 600m to go I developed an awful side stitch. I trundled on losing any sort of composed form pressing my hand into the side of my stomach and taking deep breaths. Eventually I got to the finish line after some encouragement from other races and spectators who could see my obvious discomfort and was pretty happy to note I didn't bleed too much time, final mile 6.10, finish time 19.25.

On reflection I’m happy with my performance, gaining 20 seconds on my Tallaght time 2 weeks ago and close to a PB. Bodes well for the summer.

Nice spread and atmosphere afterwards making this a good proper old fashioned race. None of the needless bells and whistles and fitness instructor/dance warms ups you see at other races.

tang1 wrote: »

Well done, think I was in your company for few minutes Tuesday evening talking to overpronator and BackinBlack.

ah yes, I remember you, I must make sure to introduce myself properly the next time.

adrian522 wrote: »

Well done S, might see you down the club at some stage? Also the site will need a race report!

Hi Adrian, I've been making the weekly Sunday club runs but the mid week sessions are harder to get to with work etc. Should be down occasionally over the next while though, will have to make a call of weather to follow the clubs marathon plan or not. I was thinking of doing a race report but there was only 1 other club member present as far as I know so didn't think there would be much interest and I don't have any photo's.

AuldManKing wrote: »

you're going well, I'm keeping an eye on Strava - some good sessions & long runs in there.
Dunboyne on Tuesday 31st - you need a lift home?

Thanks. Gonna drive myself this year (thank god says you) so I'd be happy to return the favour and pick you up this year!

May 16-22

• Monday - 3 miles easy @ 8.27
• Tuesday - Bob Heffernan 5k Race - 19.25
• Wednesday- 3 miles easy @ 8.31
• Thursday - Session with TT Racers - 10 x 400 Splits : 93,89,91,90,90,92,88,90,91,92
• Friday - 3 mies easy @ 8.25
• Sunday - 14 miles medium long run @ 8.45

34 miles in total.

Took Tuesday's positive momentum into a good hard session on Thursday. Was aiming for around 90 seconds on each 400 which I hit so happy days.

Sunday, I missed the club long run due to going out for a few beers Saturday night. I managed to get out in the evening and surprisingly got a 2 hour run in. I've certainly come on over the last 2 months. However, pace was slower than usual owing to the hangover/dehydration.

Note to self : cop on! No point killing yourself 6 days of the week only to mess up the most important run of the week!

Hoping to get 2 sharp sessions in this week ahead of the Dunboyne 5 mile next week.

adrian522 wrote: »

What marathon are you targeting?

Dublin - goal is to claim the 3.10 I should have done in 2014!

Race Report - Dunboyne 5 mile - 32:32

Superbly organised race as always. The plan was to go out around 6.20 to get home under 32 minutes (PB on this course from 2014 is 31:45)

Splits:

1 6.21
2 6.24
3 6.32
4 6.43
5 6.30

A shade disheartening result on paper, but a good effort nonetheless. I felt I was running fine in the first 2 miles albeit I soon felt very thirsty...the heat obviously played a factor and from talking to people afterwards most people were a little slower than hoped. I didn't realise I had slowed in the fourth mile until the split flashed up...I was running in the same group so we must have collectively eased off.

A couple of takeaway points to note:

• The big difference between my training in 2016 v 2014 is no structured strength training. I definitely felt that helped me improve back in 2014 so maybe that has a part to play. The glute muscles aren't as strong now as they where then.
  
• Another point to note is that, after my recent 5k, it was mentioned to me that I might me loosing concentration mid race if I can finish the last mile faster than my average pace, as I did then and in last night's race. I might switch the watch to KM's next time to receive more regular feedback mid race.
  
• I developed a stitch again during the last mile....must research why that is happening in races.

Fair play to all involved in organising the event.

I wouldn't mind having a crack at the Irish Runner 5 mile in (hopefully) cooler conditions. I missed the sign up date so if anyone hear's of a spare number floating around drop me a PM please

AuldManKing wrote: »

Check it out again - I think they extended the date to today (World Running Day - seen something on the Irish Runner FB page.
Nice racing last night - good to catch up.

good man, registered there.