2012 4 Races for 4 PBs

May Review

Spent a lot of May thinking about what life could be like without running. Feeling a bit sorry for myself.

The physio visits saved me. The certainty that she had that I was improving week by week and her lack of concern just made me tell myself not to be some glum about this, it's part of the game. She's seen hundreds of these (confirmed grade one hamstring tear), just happens to be my first one. I left every physio session feeling buoyed. The hammer feeling noticeably better at the end of the circuits.

I also slowly began to accept and gain confidence running with that 'sensation' in the hammer. She reckons some scar tissue. The curl lifts starting with 6 kilo and working upwards were I feel key to restoring confidence in the leg.

Only 5 runs in May. All short all easy and all largely run on grass. A little bit deflated on the first of these because I could still feel the hammer 2 months after the tear. But no pain, and as mentioned the physio visits helped me accept this.

I give up on any notions of racing the HM in Cork, resigned to not running it as a session of some sort either. I'm just happy that the hammer is being cared for and that each day is bringing improvement. DCM is the goal I want to keep alive, to do that I need to be patient.

Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 155.81 | 5.02 | 35.18 | 5.02 | 35.18 | 1835
February | 151.36 | 5.41 | 37.84 | 5.21 | 36.44 | 1900
March | 136.86 | 4.41 | 30.90 | 4.93 | 34.54 | 1801
April | 83.09 | 2.77 | 19.39 | 4.39 | 30.75 | 1603
May | 23.78 | 0.77 | 5.37 | 3.65 | 25.54 | 1332
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

DCM Week 15

Last week was largely a recovery week.

Easy 10 Miles
Was in Athlone on Tuesday night rather than Wednesday. A little too soon after Cork-2-Cobh to run a track session so instead I just ran a no-looking-at-the-watch 10 miler around the usual Athlone routes. Legs were tired on this one and it felt like a bit of a slog. Happy to finish up.

Total 9.99M @ 8:31 (I'm calling it 10)

Easy 4 Miles
An easy lunchtime run on Thursday. Legs feeling better than Tuesday night. Bit breezy and a bit warm out.

Total 4.02M @ 8:32

Easy 4 Miles
More easy running. This time back in Athlone. After weeks of trying I finally manage to finish up early and get out after work for some miles before heading for home. An out and back along the Greenway. Legs feeling very heavy, calves in particular feel like concrete. Happy it's only 4 miles on the menu.

Total 4.00M @ 8:45

Tempo 4 Miles
A light session on Saturday morning. Had toyed with idea of a 10K Tempo but was caught for time and persuaded myself that a 4M tempo would be fine. I can get back to the 10K tempos post DCM. Absolutely beautiful sunny morning up on the playing fields. No wind to deal with either. I wore a long sleeve under-top but wished I hadn't, it was warm out.

I start the session a little to enthusiastically, travelling at 3:50 [6:10] or 3:51 [6:11] pace. It feels ok. All the same I ease up a little and drop into my tempo range 3:55 [6:18] to 4:00 [6:26]. A few of the Donore guys running Fartlek this morning. There's actually a lot of runners on the playing fields this morning. The tempo 4 miles are over quickly, more or less two and a half laps. I reckon I could have pushed on to 10K if I needed to, I'm happy just knowing that. Cool-down back home and settle down for the Samoa game.

1.84M @ 8:38
4.00M @ 6:19
1.35M @ 8:02

Total 7.19M @ 7:14

Long Run 18 Miles
Miserable, miserable, wet and chilly Sunday morning. Unrelenting rainfall. I join the Donore gang this morning. Starts with just two of us, grows 9 strong at one point and then drops back down to 5. Feet soaked from puddle after puddle. Legs never really warmed into this one. Effort felt a little higher than I would have liked. And for the last 4 or 5 miles the hammer was providing some feedback. Most runs now I don't notice it but today I did. Conversation got me through this one. The other guys running DCM look trim and comfortable and in my mind seemed to be expending less effort than I was. Miles in the bag though, that's the last of the long runs completed.

So in this training block I've logged:

• 3 x 16 Miles
• 1 x 17 Miles (with 15M at 3:03MP)
• 4 x 18 Miles
• 3 x 20 Miles (all progression runs)
• 1 x 22 Miles

Ideally I would have liked another 22M or 3 hour run, just to induce that level of active fatigue in the legs. But overall pleased with the long runs and how I've felt on them.

Two weeks to go, taper starts here.

DCM19 - 10 Days to Raceday

No running today but for these final days I want to log food etc. Just to help me keep disciplined. Should also be getting sleep and not updating here gone midnight.

• Breakfast - Fruit scone.
• Lunch - Mushroom Soup, Fruit Salad.
• Dinner - Aubergine, tomato and red chilli risotto.
• Snacks - Flahavans Fruit&Nut Flapjack, some grapes, pistachios.
• Alcohol - None

DCM19 - 8 Days to Race Day

Wasn't sure what to do on Saturday. Didn't really fancy intervals felt maybe something closer to MP would be more palatable. Decided I'd just run a lap of the Park at sub 3:00 pace. Aim was to gain some confidence for 3:09 pace. Plan didn't work quite as well as I'd hoped. I ran the lap anti-clockwise from Islandbridge Gate. The first 2 miles I had to push to hit pace. I know it's slightly uphill and there was a light head wind, but still I was expecting this to feel easy. Once I passed left North Road behind and headed onto OS Road things started to get much easier. Now I had to concentrate not to run too fast. Some confidence restored on the closing miles. As I was running this I did think to myself no way could I sustain this for 26.2. I am definitely not in sub 3:00 pace. Not that I ever thought I was.

0.93M @ 9:21
5.83M @ 6:47 (2:57 MP)
1.47M @ 8:33

Total 8.24M @ 7:24

haven't been noting with great care what I ate over the last days, what I remember for sure:

• Breakfast - porridge with honey
• Lunch - salad of lettuce, egg, tomato, dried seaweed
• Dinner - shop-bought ravioli (nettle and thyme)
• Snacks - crackers and emmental, some dark chocolate
• Alcohol - 1 second half Guinness

DCM19 - 6 Days to Race Day

Rest day.

Diet, again not great.

• Breakfast - Porridge with honey
• Lunch - granola and nut based cereal with oat milk (working from home and was lazy)
• Dinner - Risotto with remaining beetroot stock, carrot and fava beans
• Snacks - crackers, some biscuits, and a small portion of yesterday's crumble (with spoon of ice-cream)
• Alcohol - 2 glasses of red with dinner

squiredanaher wrote: »

so... a few days out.......what's your gold, silver and bronze?
best of luck.

Thanks. Not the greateat final week.

Platinum <= 3:08:59
Gold = 3:09:XX
Silver = 3:10:XX
Bronze = 3:11:XX
Consolation < 3:13:42

AuldManKing wrote: »

Hoping you get the desired result - best of luck.

Thanks. Lap of the Running Gods now. Hope I've done enough.

Simple strategy - keep 3:10 pacers in sight until 22. Then see if I can ease past.

Home to Start-Line

This part didn’t quite go to plan.

I thought I had everything planned to a tee. Leave home 7:30, stroll into town for 8:15, drop bag and find 3:10 balloons before the 8:45 start. Then at 7:30 just before heading out, I read that the orange wave baggage area closes at 8:00. What!? Pressure on.

I probably should have cycled but the thought didn’t cross my mind. Nearest bus stop reads ‘No Real-Time-Info due to Marathon’, but gives no indication of whether there are any buses running. I cannot afford to wait to find out. One hour before race start I head down to Heuston to get some cash and a taxi. The cash part is a success but the taxi rank is empty. I wonder will I be able to run in a later wave? I head back up to Jame’s Street, hoping to find a passing bus or taxi.

Then my White Knight arrives. Taxi pulls in, driver asks am I running the marathon, and when I say yes, he says hop-in. He is also running, as is his passenger up front, and he’s ready to pick up any other late arrivals along the way. Free trip to Stephen’s Green. Thank you so much, hope you get your time.

Pressure off I walk to Government Buildings, dropping my bag at 8:10. I work my way toward the start area. Long queue for portaloo. With about 8 mins to go I can finally try to work my way up to the 3:10 balloons. However like in 2017, I can only get as far as 100m behind the 3:20 balloons.
I don’t mind too much, tell myself to get to bed earlier and out of the house earlier next time. I didn’t want to start too fast anyway so this should help with that. Problem is that my plan of keeping the 3:10 balloons in sight may no longer be feasible, they’ll be too far up the road.

Weather could not possibly be better, cloudless skies and bright sunshine. Chilly, so I have gloves on and will ditch them somewhere along the road. Take a pre-race gel and I carry 6 more with me to consume every 4 miles. Target pace for the first half will be 4:29 [7:12] or 4:30 [7:14] on the Garmin, and then for the second half 4:28 [7:11] or 4:29 [7:12]. The legs definitely have the speed, but do they have the endurance?

Strangely I had more nerves ahead of Cork-to-Cobh 3 weeks ago than I had Sunday morning while we wait for the off. Feeling too casual. My expectations are not hugely high. I think if you asked me how the race would pan out I would have said there’ll be the familiar fade somewhere around 20 but I might just have enough to hang on for the 3:09. Probably not the best attitude to have on the start-line. Then, without too much fanfare, we are off.

01K to 05K in 22:42 (estimated finish time by Garmin 3:11:36)

Congestion. Mad congestion. I don't mind too much and I don't panic. There will be plenty time to get back on pace. For now it's all about watching out for street furniture and heels and hoping whoever is behind me is doing the same.

I don't look at the Garmin there’s no point. I just try to slowly weave my way forward toward the 3:20 balloons. This is not very easy to do. Hugging kerbs, running wide, accelerate, brake, weave. K1, K2 and K4 were significantly slower than target pace, K3 and K5 were significantly faster. Over the first few K I felt strangely detached from the race, face was a little numb from the cold and I felt a bit 'muffled'. Not travelling immediately at MP made me feel I wasn't properly racing. Hoped this sensation would pass and thankfully it did. I only ease past the 3:20 pack shortly before the turn onto the NCR and only then can I start to concentrate on finding a steady rhythm.

05K to 10K in 22:10 (estimated finish time by Garmin 3:09:19)

I find much more space in front of the 3:20 group. Congestion all of a sudden is no longer a problem. Into the Park and onto familiar territory. First gel at 4 miles. I still have gloves on so this is a little trickier to manage than normal. As always though I enjoy the distraction of this task. Turn onto Chesterfield. Time to pick out some vests. I note a Trim runner 10ms ahead. And there's a Bohermeen runner close by. Also two guys in R26 tops. Lets see how our relationship develops. Then up ahead, a long way up ahead, I see a green 3"10 balloon. Probably 500ms away, but in sight. For the first time I start to pay attention to the Garmin. I see 4:30 [7:14] become 4:29 [7:12] and tell myself to be careful. It's early early days and you're climbing. I'm carrying my own 500ml water bottle so need to use the water stations. Exit the Castleknock Gate and soon there will be the first official split of the morning. I cross the 10K mat and see 45:XX on the Garmin. Spot on. Congestion navigated, pace on track. Time to settle in.

11K to 15K in 22:15 (estimated finish time by Garmin 3:08:53)

I love the corner at Myo's. The crowd the music the end (almost) of the incline. Little shivers up the back and onto the scalp. Cannot help but smile. Cannot help but try look strong for the crowd. Then College Road and it's quiet again. Just footfall to listen to and the occasional clap from solo scattered spectators. Enjoy the descent down Tower Road. Some runners I think push here and I'm overtaken more than overtaking. I try hold pace steady so my effort drops. We turn back into the park at Knockmaroon and head for the 8 mile marker. How do I feel? Mostly ok. The only negative is the usual worry about how I will feel later on. I need to try focus on the moment and enjoy feeling ok. As we drop down Upper Glen one runner says to me that you got to love this stretch from Castleknock, that it's like 2 free miles. I wonder if maybe my legs, come Mount Street Lower, will be fooled into thinking I've only done 24 miles not 26.

16K to 20K in 22:22 (estimated finish time by Garmin 3:08:38)

Exit at Chapelizod Gate and pass Donore. Over the Liffey and we turn left to tackle what in my mind is the first proper test of the day. The climb up Sarsfield Road. The climb goes fine. Checking the Garmin the average pace is holding steady at 4:28 [7:12] Some others are breathing heavy. My breathing is fine. Another climb from the rail bridge up to Inchicore Road. Heading into home territory along here so time to look fresh and spritely. I swap places a few times with the Bohermeen vest, and the Trim vest is always a few metres up the road. These two are surely also targeting sub 3:10. Kilmainham is busy, loud support here and I get a few shout-outs from neighbours and friends. Onto SCR. Way down at the other end of SCR I can see one of the 3:10 balloons. Take gel number 3, happy that the gel belt is feeling lighter. I still feel ok. Over the 20K mat with 1:30:XX showing on the Garmin. Anybody tracking is seeing consistent and on track splits.

21K to 25K in 22:21 (estimated finish time by Garmin 3:08:46)

Head through a loud Dolphins’ Barn and turn onto my least favourite stretch of the course, the dreary drag out along the Crumlin Road. This is the only part of the course where I remember having a breeze to deal with. Nothing strong, but I remember tucking in behind a group of 3 or 4 runners here. Pass over the half-way mat, my HM split is recorded as 1:34:39. Maybe just a little too quick. I see 4:29 [7:12] pace holding steady on the Garmin. I’m anxious now not to see average pace drop to 4:30 [7:14]. Ideally I want to see it move to 4:28 [7:11] and try hold it there. I tell myself to stay sharp now and not ease off. Legs are feeling a little tired, nothing terrible, nothing to cause too much concern. I think I feel better at this point than I did back in 2017.

26K to 30K in 21:58 (estimated finish time by Garmin 3:08:12)

These 5K are all run faster than target pace. The road profile is slightly downhill. K26 is run at 4:19 [6:57] pace. Probably too fast. I reckon along here I should have been trying to hold steady instead of the gentle push that the splits reveal. I know that the legs are starting to feel more tired and in a way I think pushing slightly was an attempt to deny this.

Along here I found myself running behind 4 Omagh vests. They are running in a diamond formation and I reckon they must be targeting sub 3:10. I allow myself be dragged along by these for a while and then after maybe 1500m I find I’ve overtaken them. Not sure if I sped up or if they slowed down. In hindsight it might have been better to have stayed behind this group for a while longer. I’m anxious to get to the 30K mat so that I can focus properly on the final 10K stretch. I go over the mat in 2:14:XX on the Garmin. Again I’m very aware that from the outside looking in, these splits are looking really good. But there’s a nagging realisation that I no longer feel as good as the splits might suggest. There’s a long way to go yet.

31K to 35K in 22:30 (estimated finish time by Garmin 3:08:27)

I continue to run in denial. K31 is a speedy 4:17 [6:54], my fastest since K5, admittedly it has a nice downhill drop to the Dodder in Milltown. K32 and K33 are also both ahead of target pace and for these 3K I see 4:27 [7:10] as average pace on the Garmin. After 33K I was, on the Garmin, running a 3:07:49 marathon. Mixed emotions, I was feeling at my worst since the race began but travelling at my fastest. I knew that soon the splits would start to reflect how I was feeling, this 4:27 pace was illusory. I get a shout-out here from Mr and Mrs overpronator. I knew they’d seen me before I’d seen them so there was no pretence on my face. I was convinced that their comments to each other after I passed were along the lines of, ‘He’s f@#ked’. Chatting over post-race drinks they confirmed I was right. I pass the 20 mile marker a worried man. Take my 5th gel.

I turn onto Clonskeagh Road and boom, fatigue in the legs, and some despair setting in, the splits start to collapse. K34 and K35 are both 4:42s [7:34s]. I remember seeing 2hrs 30mins on the Garmin and thinking I cannot survive another 40 mins of this. Just like in 2017 it’s here by Beaver Row that I accept my target is probably gone.

36K to 40K in 23:02 (estimated finish time by Garmin 3:09:11)

The collapse is not as dramatic as I’d feared. I manage to rally a little and slow the decline. I realise I still have my gloves on. I take them off and the fresh air on my hands feels like a liberation. I see that there is Lucozade at the next table and I take a risk and grab a cup. Drink some and hope my stomach doesn’t object. Maybe it was in the head but I did feel for a minute or two that I was energized again.

Fatigue was still heavy heavy in the legs but I seemed to learn how to ignore it. Heartbreak Hill was navigated without too much pain. I’m suffering but I’m overtaking runners, including Trim I think, that are suffering more than I am. This gives me a boost. The downhill to the Stillorgan Road is also very welcome.

A Watergrasshill vest overtakes me and I manage to up the pace briefly to stay with her. When I check the Garmin the average pace is still showing at 4:28 [3:12]. Could this still be on? Could this be just a wobble that I am going to recover from. The hope triggers some adrenaline and I manage to fight a while longer. The fight continues along Nutley Lane but then the spark finally goes out when we turn onto Merrion Road and onto the home straight. K40 logs as a 4:50 [7:47].

I’m not dreadfully disappointed, I’m surprised I managed to fight as long as I did. I’m aware that anyone still following on the tracker will see an on target split for 40K, but they won’t have seen the 4:50, and they won’t know that the legs are shot, that my footfall is flat and that the tank is running on fumes.

41K to 42K in 10:04 (estimated finish time by Garmin 3:10:18)

The crowds are great here. I appreciate the support but it just cannot inspire more heroics in the legs. I’m just trying to hold the decline at bay as much as possible and I’m desperate now for the end to arrive. Bohermeen passes me, as do 2 of the Omagh quartet.

I notice I’m carrying a new bottle of water, I ditch it by a bin, less grams to carry. This helps, form feels a little smoother. Trying to figure out if I’ll manage a PB or not. I think I will, but I don’t trust my calculations anymore. I’m running through cement.

Somewhere along Northumberland Road I miss my 3:09:XX target. I miss it by one road! Mount Street Lower was just one road too far. I can see the bridge by the School House and I know that soon the pain will be over. I’m so looking forward to stopping. Over the bridge and the finish line still seems so far away. For a moment or two it feels as if I’m the only person running along this final road, I feel as if I am the sole point of focus for the spectators on either side. Glancing at the Garmin I know that a new PB is safe. Finally the blue carpet. Up ahead someone is being carried over the finish.

I pass over the line in 3:11:18 on the Garmin. This would later be confirmed as my official finishing time. Almost 2 and a half minutes quicker than in 2017.

Finish Line to Toners

The medal feels heavy over around my neck. I keep walking, waiting for the body to cave in, but it doesn’t. Help another runner to stretch out cramp that was crippling him, hoping I wouldn’t cramp while doing so. Meet some other runners I know including a good group from Donore, all smiling, all ran well. Collect baggage and wander with scotindublin (great running) to Toner’s to change, spray deodorant, drink some civil pints and discuss all things running with the rest of the Donore Gang, plus the overpronators and IvoryTower. Nice afternoon after a good morning.

I’ll post up my post-race thoughts and analysis in the next day or two.

• DCM 2019 – Official Time 3:11:18 PB
• Pos 1262 of 17725 finishers (or 8th in a race of 100)
• Almost 9 mins ahead of BQ 2021

Easy 6 miles

Back on the road. Laced up last Saturday after 5 days of no running and an unpoliced diet. Miserable wet conditions outside but I was lucky to get out when I did and avoid the monsoon that rolled in later in the afternoon.
Ran from home to the Park, in at Parkgate and up the footpath along Chesterfield. All shades of autumn yellow and orange on display. The legs feel mostly ok. I can feel the hammer slightly (it didn’t protest at all during or in the days after the marathon) and every so often some other muscle or joint would twinge for a stride or two. Felt good to be back out running though.

Total 6.42M @ 8:28

Easy 3 Miles

Combined shopping and running on Sunday morning. A relaxed jog into town. Pick up some groceries. A relaxed jog back home. Not too much traffic around so streets were easy to navigate. Legs felt better than yesterday and I was treated to some sunshine on the return leg. Distances can be deceptive at times: hard to believe that from home to Exchequer Street is the same distance as a lap of the playing fields, for me the former feels much longer.

1.62M @ 8:43
1.66M @ 8:27

Next

So the post DCM luxury of not running if I don't feel like it is starting to wane. Day-tripping today and decided I'd like to travel light so left the running gear at home. Now with blue skies outside I feel an itch to run and guilt, a lot of guilt.

The post marathon holiday is over. Time to get back on the road. Thoughts turning towards 2020.

I think first target will be Raheny, scene this year of my proudest race result. It will be a hard task to try PB (<29:56) but I'm going to give it a shot. Even if I don't PB the training block should stand to me. Focus after Raheny will be on a sub 85 HM in Cork in June (hoping to avoid a hat-trick of DNSs). And then sub 3:10 take 3.

Back of a beermat thoughts for Raheny listed below. Will flesh these out shortly. I have 11 weeks to play with. A 10 week training block with a race week taper. I've always liked to have freedom to build my own plan and have been wary about joining a club for this reason. I guess I can just include 'club session' as a component in my own plans?

• Next Week: 40 miles plus a 4M Tempo
• Last 2 Weeks of November: 45 Miles plus re-introduce 400m sessions
• December: 45 mile weeks, more 400s and/or 2 see-what-they're-like sessions with Donore.
• January: 50 mile weeks, Parkrun TT and 1M TT on my usual 1M TT route.

overpronator wrote: »

Just to Alan's point about 70 miles, I think its spot on as a benchmark. You've enough data points now to know now that your sole issue is the extra little bit of endurance, the speed is there. Think there is nothing wrong with looking to peak in the high 60s or low 70s for your next crack, irrespective of target. (Should be sub 3 btw!!)

I'd say you should probably also look to race a bit more over 5k/10k in the 6 months before you start the marathon block, maybe once a month or 6 weeks. It gives you that little edge mentally, especially when you bang out some solid times. Now whilst I didnt do a marathon, one of my goals for this year was to race once a month where possible and aside from the stuff I mentioned, its just been really enjoyable!


Hopefully catch up for a few miles over the next few weeks.

God high 60s low 70s. Domestically I'd have to somehow hide them. Runmutes would help. And of course it's just peak. Yeah between Raheny and Cork HM, I'd aim to target some 5Ks and/or 10Ks. Getting race fit mentally and physically and working to make HM pace more palatable.

scotindublin wrote: »

Good to see you are enjoying the break D and getting some solid advice from everyone on here; plenty of positives to take especially coming from where you were at the beginning of the year with the hammer injury.

A proper block of structured training for DCM20 and I have absolutely no doubt there is a sub 3hr in there.

Hopefully see you down at Donore for a few sessions; there is a void to be filled in the group now that Overpronator has moved on to bigger and better things!

Thanks C. Yeah plan on joining in for a couple of midweek sessions in December and will probably bite the bullet for the new year and sign up. Want to get two solo speed sessions done first so I don't turn up completely cold.

Singer wrote: »

Here's a plan for 2020. Go all in on the club, run more, SHOW UP WITH PLENTY OF TIME BEFORE THE MARATHON and break 3:00

Sounds too complicated

Raheny 2020 Week 1

This week saw me return to training. 10 weeks of work and one week of taper. Nothing too strenuous to start with as I'm sure DCM is still working its way out of my system.

Easy 4.16M @ 8:17

An easy lunchtime run last Monday to open my Raheny account. Windy outside. Legs are ok. Not as much bounce as on Saturday, probably due to Sunday's cycle.

MLR 14.23M @ 7:53

Had Tuesday off. Dropped Junior Outforarun to school and set off on a midweek MLR. Felt like exploring. Headed for the Quays before turning up towards Phibsboro and Glasnevin. Used work in Dublin Industrial Estate 12 years ago so ran past old office. The ran River Road to work my way round to Ashtown. I won't be running here again, narrow country road used by hurried drivers looking for a shortcut. Far too bendy and dangerous. Canal to Castleknock then Whites Road back into the Park. Take in Chapelizod Hill on way back home. Legs a bit heavy for most of this one, but pace was faster than it felt which is always a positive.

Tempo 4 Miles

Ok this was the proper return to training and it felt like it. Had yesterday off so another school-drop and run. Back to the park and I warm up until the North-Road, Chesterfield, Phoenix loop. 4 miles of tempo is a little over 2 laps of this loop. Legs had felt heavy, cold and numb on warm-up and didn't feel much better at tempo pace. Felt like a train getting up to speed. Probably have put on some kilos in the last 2 and a bit weeks, felt sluggish and no responsiveness in the legs. But I got it done all the same. Felt closer to race pace than tempo pace. Happy to tick this one off. Will repeat next week, where hopefully it'll feel a little less demanding.

8.86M @ 7:32 with 4.00M @ 6:22

Long Run 16 Miles

Bit of a busy week as I work my last few days for current company. Need to catch-up on here.

First week of Raheny training ended last Sunday with a 16 miler with overpronator and the Donore crew. Double gloved on a crisp November morning. Lots of 'what's next for you?' type discussions as we tip around the usual route. As the sun rises it becomes a perfect morning for running. Seems like all the DCM runners are back out in force again, lots of groups around. The legs feel mostly ok maybe felt I was travelling a little faster than I actually was. Longest run since DCM, no hint of fade at the end.

The last few miles it's just overpronator and I. Discussing 2020 goals. I think I need to resurrect mine from the start of this year: at least 2 from a 17:XX 5K, a 37:XX 10K, a sub 85 HM and an in control sub 3:10 in DCM20 and I won't be unhappy with 2020.

Total 16.43M @ 7:49

Easy 5 Miles

Second week in and first hurdle to navigate, a head-cold. Mostly in the head but threatening to get to the chest a bit. Feel a bit muffled. I get out Tuesday evening for a simple, well wrapped up 5 miler around my doorstep 5 mile route. I had planned on running a 10x400 session tonight but opted against it, prefering to postpone to later in the week when hopefully I feel better. Legs at least feel ok.

Total 5.03M @ 8:24

5x400 + 2M Tempo

Wondered if 10x400 on Thursday morning followed by a 4M Tempo on Saturday morning would be too much too close together. Idea occured to me to 'join' the sessions together, run just 5x400 and run just 2M tempo. Do this both Thursday and Saturday. On paper this seemed very palatable.

On paper and on the North Road - Chesterfield - Phoenix loop are two very different things. Ran this yesterday morning and it was tough. I have to acknowledge though that I am sicker than I thought. Effort was high. I probably hacked and spat out the weight of a small mouse on this session. It was been a long time since I ran 400s. These were testing. I wasn't checking the splits but was running at what I hoped was sub 85 second pace. These are off a minute's recovery, less generous than the lazy 65 seconds 200m recovery on the track. The loop is designed for this session I start and finish at the bollards by the Phoenix.
I was so thankful that the last 400 was mostly downhill. These were tough, I have a lot of work to do to come anywhere close to PBing in Raheny.

Only 60secs between the 400s and the 2M tempo. The first mile of the tempo feels good. I need to put the brakes on after the 400s. But the second mile of the tempo lap quickly becomes tricky. Legs tiring. Even running the last stretch downhill doesn't provide much relief. Very happy to finish this, back at bollards. One lap for the 400s, one lap tempo, perfect loop for the session.

Tired legs on my cool down home. Really not sure I'll run this again on Saturday.

Average 400 was in the 84s
Average Tempo pace was 6:22, covering 2M in 12:45, exactly same pace as last week's 4M Tempo.

Another catch up post. Week 2 of Raheny training continued with me nursing the tailend of a head cold that had moved to chest.

MLR 12 Miles @ 8:08
Mid morning, chilly, heavy sky run. Legs felt heavy and tired for most of this one. I ran my old 12 mile route taking Inchicore, Chapelizod, Tower Road, back into the Park, Acres, S-bends, out at Park Gate and home. Bit of a chore but as I aim to up my weekly mileage I'm to tick off another midweek MLR.

Easy 7M with 5M Trail and Grass @ 9:10
No session today, still don't feel well enough. I put on the Dynafits and head for the park. Its wet, muddy and chilly. Cut across Acres, turn through heavy mud as I head toward Furze. Back near the Khyber I cross paths with the Donore Saturday session. I'm told 'You should be here'. I will be soon aim to sign up latest in early January.

Long Run 16 Miles @ 7:47
Brought week 2 to a close by revisiting the middle section of DCM. I'll do this a bit more often simply to build up familiarity with the course profile. The Crumlin Road drag is uninviting at any sort of pace. On a whim I pop into Bushy Park just to explore a little. Nice spot, pity it's so far from home. Continue along route until Clonskeagh Road where I turn left for home. Decent 48+ miles logged for the week, will hopefully manage a proper session next week.

So in terms of my work situation. Life lesson learned, if you are not unhappy at work, produce good work, your work is valued, you have strong nurtured working relations, a good weekly routine, have friends in the workplace and are not actively looking for change; then don't leave! I'll be happily dusting down my Athlone running routes.

Easy 7.6M @ 8:41
Run home from work on Tuesday evening. Legs felt heavy and bag felt heavy. Thoughts were largely dedicated to my work situation. Home around 45mins earlier than if I used public transport and I managed a trip to the supermarket.

Tempo 4M
Having successfully navigated some delicate calls to management and HR I get out yesterday for a tension releasing 4 mile tempo. I head to the park for this one and target the North Road - Chesterfield - Old Lamp Road loop. On my warm-up I grow increasingly concerned about the winds that are blowing. I start the tempo section at the bollards at the start of Old Lamp. Pace immediately feels easy. Only when I turn onto North Road do I realise I had a tail-wind helping me out. As I gradually follow the curve around North Road I turn more and more into a strong strong headwind. I'm leaning in and lungs are working at VO2Max intensity. Feel like I'm being forced down to walking pace. I anticipate not hitting target pace for the 4 Miles. Huge relief when I turn onto Chesterfield. Half way down I'm pleasantly surprised to see 3:58 [6:23] pace showing, felt I was moving much slower. By the time I turn left by the Phoenix I'm travelling at 3:56 [6:19] pace.

Try to enjoy the tailwind while it lasts. This tempo feels more like an interval session where the intervals are into the North Road wind tunnel and the recoveries are tempo pace. Lungs working hard, form dreadful as I battle the winds. Grind my way to the top of North Road and then start a revovery back down Chesterfield.

This felt tough but happily at 3:56 [6:20] average pace and despite the conditions, this was faster than last time out. Pleased with outcome.

Easy 4 Miles @ 9:01
So I'm unemployed until Monday week ��. Daytripped to Cork today. Out of the station I ran 4 miles to Glanmire. I really dislike running with bag on back. Legs not very lively today (was bouncing about quite a bit at a gig last night).
Weather at least was nice. Hill at the end ensured the pace dropped back over 9:00 minute miles.

Long Run 16 Miles

Got out later than planned for this one and so only had 2hrs to play with. Wanted to hit 16 anyway so this one would be a bit faster than usual. I'd need to stay fast side of 7:30 pace. I decide again to follow the middle section of DCM. First mile felt faster than the 7:48 I posted. I always start slowly so nothing to worry about. Up the neverending Crumlin drag and despite the climb I log a 7:14. Ok try to ease up a tiny bit and settle in.

I unintentionally deviate from the DCM route, the streets all look the same round here. I don't turn onto Cromwellsfort Street and then I turn onto Wainsfort Road. I'm lost but happy to enjoy some wind assisted downhill and curious to see where I come out. Get some feedback from right knee as I resume running after a traffic light stop. Takes half a mile to run it off. I arrive into Harolds Cross. Swing 180 and head for Rathgar, Orwell Park, Milltown, Donnybrook. Turn toward town and follow the SCR home. I've been noting splits as I go and know that I'm travelling a little faster than needed, close enough to marathon pace.

I finish my run well inside 2 hours, logging over 16 miles. Travelled at 7:14 pace and logged two 6:5X miles. Felt fine, only felt I was working when it was uphill and/or into the wind.

Total 16.19M @ 7:14

Tempo 3x2M

Two Thursday's ago headed to the playing fields for another tempo run. I wanted to increase the overall tempo mileage so planned 6 miles in total split into 3 blocks of 2 miles with 2 minutes of active recovery between blocks.

Overall this went better than expected. The first block was in a way the toughest as I adjusted to tempo pace. To run 2M around the playing fields you run a full lap plus around 600m. First block was net uphill as it ended with an additional ascent up Acres. Completed in 12:41 (6:20 min/mile). The second block was net downhill with two descents down toward the Fort but I kept the pace consistent and logged a second 12:41. The usual headwind is at play blowing from Acres towards the Fort. This is easily the hardest part of the lap and the final 2M block features nearly two full runs along here. All the same I log my fastest split with a 12:38 (6:18 min/mile).

Pleased with this run and toying with the idea of running this again in January with 4x2M.

Easy 8 Miles

Back to the park after Friday morning school drop. Just an easy anticlockwise lap with a detour through the Furry Glen to avoid the works on the Upper Glen Road. Nice morning. Legs feeling a bit heavy though. Last Sunday's 16 miler, and every run since, there have been a few 100ms to run with a twinge in my right knee. I notice it usually occurs on downhill stretches and usually occurs after 3 or 4 miles of running. After a few 100ms it passes.

Total 8.11M @ 8:33

8x400m in 84s

In the Park again last Saturday for a repeat of the previous Saturday's 8x400m session. Would run this back and forth along the Acres to Fort stretch, between the bottom of Acres and the first copse of trees. The strong headwind defined this run. The 400s with the tailwind were almost like extended recovery against the 400s into the headwind. The real work was done in the final 200ms of each headwind 400, lungs and legs working while I try to maintain some semblance of decent running form. Happy to complete this one. Hard to make comparisons with previous 8x400 sessions given the conditions. Splits were:

1:21.54
1:25.55
1:22.88
1:27.25
1:22.15
1:27.93
1:22.75
1:26.60

Average with tailwind = 1:22.33 (3:26 min/km 5:31 min/mile)
Average with headwind = 1:26.83 (3:37 min/km 5:49 min/mile)
Average overall = 1:24.58 (3:31 min/km 5:40 min/mile)

Easy 3+ Miles

Late night at friend's for a Christmas Dinner. Home gone 2am. I knew it would be a late one and knew in advance that I wouldn't be running a long run on Sunday. Got out for a very short very easy fresh air run. Mostly just to ensure I logged over 40 miles for the week.

Total 3.66M @ 8:49

This week is feeling a bit like a recovery week as training meets Christmas.

Easy 8 Miles (8.36M @ 8:38)

Logged off after a half-day at work and shortly afterwards get into gear to head out on my first run of week 7 and first proper Christmas run. Start with a downhill to Heuston and then enter the Park at Park Gate and run a full ascent of Chesterfield. Legs feeling ok. Exit at Castleknock Gate and continue to Myo's. Turn left and enjoy the descent back down to Chapelizod. Continue along Chapelizod Road to Islandbridge and turn for home. Over the last two or three miles my right hip protests a bit, hope this passes. Follow this run with an evening of mulled wine at neighbours.

Lap of Playing Fields at 5K Pace

I'm on cooking duty today so don't wait too long before heading out on this Christmas day run. I've noticed that over the last few weeks my sessions, tempo and interval, have fallen on Thursdays and Saturdays. I want to change this so that they return to a more familiar Wednesday and Saturday pattern. I think my body is happier with two days between sessions than a solitary day. So I find myself on Christmas Day looking to run a session. I've run very little at Raheny race pace so opt for a simple race pace session, just to develop some familiarity with what I hope to sustain on race day.

For Raheny I'm not expecting miracles, I'm not in the same form now as I was this time last year. If I can hold high 3:4X pace I will be happy. Holding 3:49 [6:08] pace equates to a 30:42 finishing time. I warm-up along the tow path to Chapelizod then head up to the Playing Fields. I was a little concerned about the underfoot conditions, but the path around the Playing Fields is far far less slippy than the tow path. I target one lap at 3:4X pace. I don't really care if it's 3:40 pace or 3:49 pace. Faster 3:4X paces will be a tester ahead of a Parkrun that I'm targeting next week, while a slower 3:4X pace will be an early taste of what lies ahead in Raheny.

I complete the lap; legs tired but could have continued for a while longer if needed. Overall the lap is in the comfortably uncomfortable category. I log 1.59M [2.56K] at 5:59 [3:43] pace. Hold this pace for twice as long and I will have an 18:3X 5K or a 29:5X Raheny. Overall I'm happy enough with this, it's been a while since I last tried to maintain this pace for this long.

Gentle jog home before settling into the kitchen for the rest of the morning.

MLR 10.17M @ 8:12

Out late morning on Stephen's Day for a 10 Miler. Legs are good and I don't feel any feedback from the right hip. Don't look at the Garmin throughout, I just hold easy pace for the full 10 miles. Run takes in an ascent of Knockmaroon and a descent down through the park where the deer are out in force along Chesterfield.

Easy 6+ Miles (6.50M @ 8:01)

Flew to Italy last night. Out early enough this morning for an easy run around Bergamo. Crisp dry weather, not too cold, a gorgeous pink glow on the high town as the sun rises. Quite a few runners out this morning. My run includes two laps of the walls of Bergamo Alto. I do feel the effort rise and the lungs working harder in the cold air as I navigate some ascents. Enjoy this one. Back to hotel in time for a buffet breakfast.

(signed up for Raheny)