2012 4 Races for 4 PBs

outforarun · 22-07-2019 10:52pm

So much for logging more regularly!!

DCM19 Underway

A low key start to DCM training. Officially day one was 1 July. I don't think I'll be following an off-the-shelf plan for this marathon training block. I have 4 months of training and really the goal is to try get back as close as possible to where I was speed wise at the end of January (just dipped under 30 in Raheny) while week by week building up endurance. I will be paying attention to the hamstring(s) and will incorporate pre-run stretching into my routine.

I might rob some sessions from some official plans along the way but essentially the majority of weeks will consist of a speed session, a tempo session a long run and then a bunch of easy miles.

July (targeting 40 to 45 miles a week)
Get used to consistently running 40 miles a week again. Reintroduce some track sessions at 3K to 5K pace. Build these sessions up carefully allowing the hammer time to adapt. Regarding tempos I want to slowly build up to where I can confidently run a 10K tempo, dipping under 40 mins. I won't get to 10K in July but I will aim to navigate the first stepping stones towards that goal. And get used to running long again on Sunday mornings.

August (targeting 45 to 50 miles a week)
Get back to 800m intervals. Introduce a midweek MLR of 10 to 14 miles. Get up to 20 miles on a Sunday. I'd some weeks to drop the tempo or speed session and instead incorporate faster bits into the long-run. August will also allow me build leg strength and work the lungs during my usual altitude runs in Italy. I'm also targeting a 10 mile race in Cork at the end of August, where I'd hope to at least run a 65:XX.

September (targeting 50 to 55 miles a week)
Mostly about miles in the legs. More 20 milers, maybe a 22 miler or a couple of 3 hour runs. Would hope to sneak in a Parkrun or two as well. Need to increase focus on diet and weight during September.

October (dropping gradually from 55 miles a week)
I might run the Cork to Cobh 15 Miler as an MP run (resisting the urge to break 100mins. Drop alcohol entirely. Log my diet on here to keep me good. Keep the consistency ticking over and then probably a 2 week taper.

At the end of all this hopefully I will break 3:10 in DCM, it'll be my third attempt to do so. Succeed and I'll turn my attention to a maiden sub 3:00 attempt.

outforarun · 22-07-2019 11:28pm

DCM19 Week1

So my first official DCM run was Monday evening, the first of July. A gentle one to start with as I run easy miles around the polo grounds, home of my hamstring recovery.

First test came 24 hours later as I attempt my first 5K paced session since March! Never have I been so apprehensive ahead of a set of 600ms. I ran these around the playing fields, clockwise. I'm setting a fairly wide 5K pace of 3:38 to 3:43 min/km [5:51 to 5:59 min/mile]. This equates to a total 5K time of 18:10 to 18:35.

I had to work and concentrate to hit my targets and 5K pace felt more like 3K effort. I did hit my targets though and importantly the hammer didn't protest. I mostly forgot about it while running fast. Average 600 in 2:13.14 an 18:30 5K. Felt really good to run a session again.

A warm lunchtime 4 miler on the Thursday where the hammer did feel a little stiff at the start but loosened out.

Then the Saturday - and my next milestone, a tempo session. First one in a while. Right so the idea is to get back to being able to run a 10K tempo in just under 40 minutes. First I need to get back to running 4M at tempo pace. My tempo pace is set at 3:55 to 4:00 min/km [6:18 to 6:26 min/mile]. The plan is to run the following tempo sessions over the next few weeks:

4x1M
2M+2x1M
2x2M
3M+1M
4M

A minute recovery after every mile run. I ran this opening tempo session around the Furze, OS, Chesterfield loop. Been so long since I ran a session around here. The opening mile wasn't too bad, but I had to work on each of the remaining miles. I've lost a lot of fitness and sharpness. The last 400ms of each mile I was checking the Garmin to see how much longer to go. I finished the 4th mile and despite knowing that I'm some way off January form, it felt really satisfying to complete this.

Mile splits were:

6:21.77
6:21.50
6:21.55
6:22.89

Hamstring felt 'tired' during the cool-down.

I closed the week with a sunny, make-it-up-as-I-went-along 16 mile meander around the Park. Hammer felt fine. Miles 15 and 16 were the fastest of the day at 7:11 and 7:16.

For the first time since March I feel I've completed a proper week's training.

Total Mileage for the week - 41.55

outforarun · 23-07-2019 12:11am

DCM19 Week 2

Ok - a week quite similar to week 1. I want to keep progress slow but steady. I don't want to rush things. Remind myself that the real goal is DCM20, so there is lots of time yet to get to where I need to be.

Start week 2 on a beautiful Tuesday evening with an easy 4 miler around the playing fields. My right hammer was fine, but my left hammer instead felt a bit stiff :eek:

On Wednesday evening I stepped onto the track for the first time since March. For now I'm sticking with 600s, and hoping that week by week they feel a little easier. Tonight they didn't feel easier, but the splits were better, average 600 in 2:11.51 that's an 18:16 5K. The recoveries were a bit slower than last week though at 95 seconds rather than 92 seconds. Still don't feel ready to move up to 800s so next week I'll run 600s again.

A late run on Friday evening having travelled back from Athlone. Any easy five miler with very heavy legs. Opted against the polo grounds and ran instead around my Kilmainham-Chapelizod-Heuston loop.

Saturday and I move to stepping stone number 2 on the way to a 10K tempo. This time it'd be an opening 2 mile block, 2 minutes rest and then two single tempo miles with a minute's recovery between them. Overall the effort felt similar to last week. The toughest was probably mile 3, mile 4 went better, maybe just because I knew it was the last one. Must mention though that it was very very hot for this run and I think that was definitely a factor.

2.00M @ 6:22
1.00M @ 6:22
1.00M @ 6:20

Finished the week by hopping on a Luas and a Dublin Bus and travelling to Howth, bottle of water in hand. Some small talk with the bus driver, he's incredulous at the idea of running back to town. A gorgeous sunny hot summer's morning. I check quickly on the West Pier to see if the seals are in, they're not. I take a sip of water and start running for home.

I run clockwise around the head. Climb up to the summit (a shout out from the bus driver as he heads down the hill). Feeling full of the joys of summer, soaking in the vitamin D. Smell of burnt gorse. Pause to take in the views over Dublin Bay. Enjoy the free-wheel down to Sutton Strand. How amazing to live along here with a sea-view. Join the promenade and start the run back to town.

It's baking at points. Picked up some light sun-burn on the back of my legs. I'd be lying if I said I felt light and fresh. Legs were feeling a bit heavy, I reckon they still felt yesterday's short tempo. Eventually get to East Wall. Cut down to the Liffey and then run the stop-start stretch along the quays. The legs welcome the soft surface and bounce of the boardwalks. I run straight out to Islandbridge before heading home to Kilmainham. Something very satisfying about getting home and removing the runners that only a little over 2 hours ago were standing on the pier in Howth. Enjoyed this one. hammer was fine.

Total Miles for the week 41.26

outforarun · 23-07-2019 12:47am

DCM Week 3

Had Monday off work. The sun was out and so hopped on my new bike for a cycle in the park. Haven't cycled in years. Chilled out around Farmleigh for a couple of hours and then curiosity got the better of me. Turned on the Garmin and just cycled a lap of the park to see how long it took, I wasn't pushing, it took 28 minutes, it's not a small park. Watched the splits and noted to myself that running a sub 5 minute mile is fast!! A lap or two of the park on the bike as gentle cross training is something I should try to do more often. Finding time is the issue. Work continues to be fairly manic (and will do until close to year-end I reckon).

Start the running week on a horribly horribly humid Tuesday evening. Four sweaty sticky miles around the playing fields.

Back to the track on Wednesday for more 600s fun. Big group training there this evening. They're running single laps, with people setting off at handicapped intervals so that they all arrive at the finish line together. This didn't interrupt my 600s too much but did mean my recoveries were a little longer as I waited for a window to jump in.

This felt marginally better than last week. First 200 ok, second 200 feeling the legs and lungs, last 200 dig in. Average 600 in 2:10.86, but an average recovery of 97 seconds. Pace was the equivalent of an 18:11 5K, so very much the faster end of my optimistic 5K pace range. I think the best way of making 600s feel easier is to step up to 800s, so next week I'll try 5x800 off 400 recovery.

Get out after work on Friday for an easy 4 miler. Happy to get this done in Athlone, it's so much easier than trying to get out around 8:30pm back in Dublin.

Saturday and the tempo format is 2x2M. Around the Furze-OS-Chesterfield loop. This went well. For the first time in a while I feel like I'm making progress. The trickiest part was the run down Furze as it was largely into a moderate headwind. The last half mile of each block was tricky but comfortably uncomfortable. I don't feel apprehensive about trying for 3M+1M next Saturday.

2.00M @ 6:21
2.00M @ 6:20

Sunday's was a fairly tough long run. I ran on empty (apart from a water bottle that I carried with me). Stuck to the Park, running some trails, visiting Farmleigh, the Furry Glen, running White's Road the 'wrong' way, not easy on tiring legs. I put too much of the week's running load into the weekend. The last 3 or 4 miles I could feel energy levels starting to drop and I was starting to count down the miles. Tempted at one point to call it a day at 17, but I stuck to my 18 mile target. Good experience of tired leg running.

I was convinced the last few miles were run at the fastest 8:15 pace and so was pleased to see 7:19, 7:31, 7:27 and 7:56 splits at end. I didn't check pace once during the run. Felt drained after this, but in a good way. Happy with the morning's work.

Weighed in at 69.55kg afterwards. First time seeing sub 70 on the scales in around 3 months.

Total Miles for the week 43.95

outforarun · 02-08-2019 12:10am

DCM Week 4

Week 4 was meant to start with a 6 mile easy run in Athlone on Monday night. That was knocked on the head once I went to get changed and realised I'd packed runners, but had forgotten everything else.

Week started instead on Wednesday with a tough track session in AIT. After 2 months off I think it is the fastest paces that have taken the biggest hit and will take the longest to restore. After 3 weeks of 600s I moved up to 800s. This was tough, tougher than a 5x800 should be. However I did myself no favours by averaging around 4 hours sleep over the previous 3 nights. Disappointed to not even go sub 3:00 on the last two 800s. Crazy to think I ran 2:50s in March and could only manage 2:58s tonight. Four seconds a lap slower. Lots of work to do here. Recovery 400s were poor as well, averaging 2:10s.

Thursday evening I summon the will power to get out having traveled back to Dublin from Athlone. Easy pace across to the polo grounds. Very humid this evening. Run 4 laps and then retrace my steps home. Covered 6.2 miles.

Friday is another easy run. Lunchtime lap of the playing fields, it's another hot one.

Things get more interesting at the weekend. Traveled down to Waterford Friday evening. Deliberately went with pasta when we ate out Friday evening, reckoned I'd need energy ahead of an active Saturday. I get out before the others early Saturday morning. Run 2 miles from hotel along the Suir to the start of the Waterford Greenway. Then I shift up the gears to tempo pace. Run 2.5 miles along the path then turn around for 0.5 miles before taking a 3 minute break. Completed the 3M section at 6:22 pace. Felt in control. Run another 1M at 6:23. This was mostly on an incline but still felt comfortably uncomfortable. Feel I'm ready for 4M tempo now. Log 9 miles in total.

Less than 2 hours later I'm back on the Greenway, this time on 2 wheels. A leisurely cycle from Waterford to Dungarvan. Could feel the hammer over the first 10K or so but then it settled down and after 46K it felt fine. Sun-cream weather, great way to spend a day. Planning a day-trip back already to cycle both ways.

Late night Saturday - but still managed to get up and out Sunday morning for a final visit to the Greenway. Out and back to bring up HM distance. Another gorgeous morning. Runners, cyclists and dog walkers. I wasn't watching the Garmin and was pleasantly surprised with a 7:30 average pace, 3 miles snuck in at MP or faster.

Pleased with the week's efforts.

outforarun · 02-08-2019 12:28am

DCM Week 5 so far

Hoping to get back to a post per run after this entry

Legs felt very heavy Tuesday evening over the opening miles of the week. Ran out along the Chapelizod Road before entering the Park and ascending to the Phoenix. Down Chesterfield and out at Islandbridge before heading home via HSQ. Hope the legs feel less heavy tomorrow evening.

Back on the track Wednesday. It is always a mental struggle to get onto the track on Wednesday evenings, I've been up since 6:00 and after a day sat in the office I just want to switch off and relax. I ignored all sort of excuses and re-arrangements that came to mind, laced up headed to AIT and got to work. I was very apprehensive after last week's struggle. Things went better this time. I also had more company giving me targets to chase down. The first three 800s were quicker than last week and felt less tricky. The 4th 800 was the fastest of the evening helped by moving to lane 3 and accelerating to overtake a a group of runners on the curve. Disappointed with a 2:58 on the final 800. I wasn't hanging on I just misjudged the pace, I could have logged a faster split.

Progress. Tonight I averaged 2:56s, hardly blistering but still a second a lap faster than last week. Recovery 400s were much improved averaging 2:03s. I'll probably run a third 5x800 session next Wednesday.

That also brought July to a close. My highest mileage month of the year so far with 192 miles. An ok start to 4 months of DCM training.

outforarun · 08-08-2019 12:29am

DCM Rest of Week 5

Late one on Friday. Kept it urban with a gentle evening 4 mile trot around the neighbourhood. Felt tired having travelled back from Athlone. Wanted to run this straight after work but couldn't get away from the desk. Legs felt ok.

Out around 8:30 on Saturday. Headed to the playing fields. Humid this morning. This one was been 4 weeks in the making. I felt confident of completing an uninterrupted 4 miles of tempo running. Ran clockwise for two and a half laps. A light wind against me whenever I was running toward the Islandbridge end. Overall this felt fine for the first 2 miles and then comfortably uncomfortable for the final 2 miles. Walked Greystones to Bray at lunchtime and legs were fine.

My next tempo will be a repeat of this 4 miler, then I'll start the climb up to a 10K Tempo. Baby steps. Mile splits for tempo section were:

M01 @ 6:21
M02 @ 6:22
M03 @ 6:22
M04 @ 6:16

Finished week 5 with an 18 Miler in and around the Park. Two full laps then exit at Islandbridge to loop back to Chapelizod Gate, climb Acres, descend Chesterfield and home via Islandbridge and HSQ. Energy levels stayed fairly consistent throughout. I felt no discernible fade over the closing miles. Spotted two fast runners on this one. Found them both on Strava afterwards. I wasn't wrong, one guy logged 22M @ 6:54 pace, the other ran 18.7M @ 6:39. The latter guy overtook me on Upper Glen. I don't often get overtaken so I remembered him.

Hamstring was fine. Went cycling in the afternoon, nothing mad. Some gels in the RunHub in Ashtown, cycle a bit along the canal and then down to the food and craft market in Farmleigh. I like to think that the little bit of cycling I'm doing of late is helping the hamstring and supporting muscles.

outforarun · 08-08-2019 12:45am

DCM Week 6 Run 1 - Easy 4 Miles

Started the week with a repeat of last Friday's neighbourhood 4 miler. Rain falling over the first mile and it didn't feel entirely unwelcome. New asphalt laid along Emmet Road, a pleasure underfoot. Legs were very heavy on this one. I think some of this tiredness comes from the fact that I took a rest day after Sunday's 18 miler. I should probably look in future to running a short and slow one the day after long runs.

M01 9:23
M02 8:43
M03 8:31
M04 8:12

Total 4.09M @ 8:33

Meanwhile my run of race-bad-luck continues. I went to register for the John Buckley 10 Miler in Cork on 31 August. But it's sold out

Seveso 10K - needed to have AAI number
Drogheda 10K - injury
CCHM - injury
JP Buckley 10 Miler - sold-out

I think I might sign up for the Race Series HM instead.

outforarun · 08-08-2019 8:29am

DCM Week 6 Run 2 - 12M Progression

I really really had no appetite for the track yesterday evening. So change of plan, I'll run intervals instead on Friday. I decided to run a progression run. I'd run four 3M splits, each one targeting a different marathon pace: sub 3:30, sub 3:20, sub 3:10 and sub 3:00.

The sub 3:30 as very easy and the challenge mostly involved not running too fast. The switch up to sub 3:20 is also ok. I start this block too fast and spend the 3 miles gradually dropping speed. I move up to sub 3:10 pace, my goal for October. I need to concentrate to make sure I stay near target, not because it's difficult on the legs and lungs, but just because I'm not super familiar with how the pace feels.

I'm near the IDA Park now and I'm running laps of it extended out by Garrycastle. The final step up to sub 3:00 is almost welcome because here I know that I have to put some effort in to hold pace, no risk of accidentally running too fast. However I see 4:09 pace (~6:40) on the Garmin and decide I'll try hold this rather than the planned 4:15 (~6:50). It goes fine. The 3 miles pass quickly and I'm done.

Enjoyed this a solid 12 miles of running. Happy I gave the intervals a miss.

3M @ 4:51 [7:49] for a 3:24:59 marathon
3M @ 4:42 [7:34] for a 3:18:11 marathon
3M @ 4:27 [7:10] for a 3:07:48 marathon
3M @ 4:09 [6:40] for a 2:54:58 marathon

Total 12.58M

outforarun · 10-08-2019 11:19pm

DCM Week 6 Run 3 - Short Hill Climb

I had scheduled a 5x600 session for after work on Friday. In theory afterwork should have been around 5pm, in reality it was 8:30pm. I wasn't in the mood anymore for intervals, still needed to pack and knew I had to leave for the airport at 4am. I knocked the idea of running on the head.

Arrived in Italy today. Had around an hour of sleep last night. Took a short nap here in the late afternoon before starting a running streak at altitude. My go to route, down to Baresi and back up through Roncobello to Capovalle before descending to Roncobello again. Very humid sticky conditions. Sweat buckets. Hamstring felt fine throughout. Will take a few days to acclimatise.

In other news I checked the DCM HM. Decided I would enter and then when I return to register I discover it sold-out on Wednesday! I'm out of sync with races this year.

Down 0.98M @ 8:17
Up 2.25M @ 9:43 (Climb in 21:52)
Down 1.24M @ 7:11

Total 4.47M @ 8:42

outforarun · 11-08-2019 11:13pm

DCM Week 6 Run 4 - 2 x Short Hill Climb

No long run this week and low running mileage. All the same today was a demanding one on the legs. Went on a hike this morning climbing up 800m in mostly humid conditions. Wasn't rushing but round trip took around 4.5 hours. Took a 45min nap then summoned up the energy to lace up this afternoon. Same route as yesterday but 2 laps today.

Humid again but not as bad as yesterday. The first ascent felt relatively ok. On the descent though I could detect some feedback from the right hamstring/glute. May have overworked it today. The second ascent felt tougher than the first but was still completed a few seconds faster. Soaked in sweat. Hammer was fine on both ascents.

Will move to the flatter trails tomorrow.

Down 0.97M @ 8:38
Up 2.24M @ 9:45
Down 2.24M @ 7:37
Up 2.25M @ 9:34
Down 1.26M @ 7:34

Total 8.97M @ 8:44

outforarun · 14-08-2019 12:32am

DCM Week 7 Run 1 - Easy 6 Miles Largely Trail

Put on the Dynafits for this one. Two laps of mixed surface, trail and asphalt. Most of the trail is flat (in fact I'm thinking of several back and forths along the trail next weekend to register a long run). The first kilometre, to reach the flat trail, is a killer though with over 100m of steep climb. At points it is as if you are running up steps. Gets the lungs working. I'm pleased to note that it feels easier than previous years. Maybe I have recent quad work to thank.

Again the descents are where I feel some discomfort, otherwise all ok. No feedback when climbing. Slow overall pace.

6.03M @ 9:30.

outforarun · 14-08-2019 12:49am

DCM Week 7 Run 2 - Short Hill Climb [PB]

Short run this evening but satisfying. My usual Baresi to Capovalle climb. Glute felt better on descents today. I tip down to Baresi. Turn at the church and start my ascent. After 500m or so I feel fairly strong. I decide to push a little. There's only so much you can push on these climbs without going into red. It feels like 5% to 8% more effort than usual. I know my PB on this climb is a low 20:XX. I try to beat it. I can tell I'm doing well by the time I return to Roncobello. Stride feels good. Lungs are working put I'm in control.

Head down on the steeper sections. Over halfway up I reckon I could drop the effort and still have a shot at a PB, but I don't drop effort and keep plugging away. Metres pass quickly. Soon I'm hitting the lap button behind the church in Capovalle.

See 19:46 on the Garmin. Nice one. Segment time on Strava is 19:44. Also top another shorter segment. Glute feels much better on descent as well. All round a good run.

On Strava the 2.24M climb carries an average gradient of 7.3%.

Down 0.98M @ 8:17
Up 2.24M @ 8:48
Down 1.27M @ 7:25

Total 4.49M @ 8:18

outforarun · 14-08-2019 11:19pm

DCM Week 7 Run 3 - 10x200m @ 3K pace

Hungry for some faster running I opted for some hill repeats. Normally I do 20x200 but given recent hammer and glute issues I decided to halve this to 10x200. Target was 5K pace and I wouldn't check the Garmin during the session.

A warm-up to Capovalle and back down to my short straight hill, via Papa Giovanni XXlll. Then get stuck in. The first 5 I can feel some feedback from hammer. The second 5 I feel less. Being a hill session this is probably the most significant work-out that I've done since the hammer tear. Overall I'm happy, yes some feedback during early intervals but it felt ok for rest of day.

The 9th interval was the fastest just because two runners had started up the hill before me (the were travelling at a steady pace as well) and so I clearly had to chase them down and zip past them.

Checking splits afterwards I see I ran too fast, averaging 42.7 seconds per 200m, 3:33 min/km [5:42 min/mile], so 3K pace moreso than 5K pace.

Relaxed cool-down back home.

outforarun · 16-08-2019 12:49am

DCM Week 7 Run 4 - Long Hill Climb (1040m, unrelenting)

Very pleased with how this went. I don't think I am as fit as I was this time 12 months ago and so I wasn't expecting nor trying to log a good time. I would have been very disappointed if I didn't break 1:20 for the climb, I would have been disappointed with a 1:19. I would have accepted a 1:18 and been happy with a 1:17. But instead I was thrilled to log a 27 second PB with a 1:16:32.

Had company on this one as my sis-in-law joined on an electric bike. A 5K descent to the bridge that marks the starting point. Sunny but not too warm (yet). I pause for a few minutes by the bridge gathering myself mentally and then set off.

Bridge to Baresi.
First section I remember from previous years is particularly tricky with several switch-backs. Looking back down the valley it's clear how high you climb in a short time. Lungs already working to keep oxygen flowing. Legs working. Again I like to think that recent quad work and recent cycles have helped here. I swap from one side of the road to another to avoid the steepest part of the switch-backs. Not thinking too far ahead, there's a long way to go.

Baresi to Capovalle
This is a more familiar stretch. Sun is stronger now. I'm carrying a water-bottle and sip from it. The churchbells greet me in Roncobello. The 300m stretch through the village carries a lower gradient. I notice that my stride is faster than I'd expected along here. I'm not checking the Garmin at all. These climbs there is a very narrow pace range to play with, push and you quickly go into the red, relax and your stride becomes too heavy and unnatural. Negotiate another set of switch-backs as I near Capovalle. So far so good, but the toughest part is only now arriving.

Capovalle to Mezzeno
Shortly after Capovalle you enter the forest proper and enter your pain-cave proper. The toughest two stretches of road are near the start of the forest section. A very steep gradient along a straight section of road. At least 800m of climb before switch-back provides some fleeting relief. Them another even steeper gradient for the next 600m or so. Head down, sweat dropping from face, legs starting to feel a little jelly-like, heart beat elevated, huge temptation to stop running. But I don't and I reach the next turn and the gradient returns to just steep.

Now it's a long series of switch-backs to navigate but mentally I know the worst is over. It's still very tough and draining and I'm still willing the end to arrive. The legs are sore now whenever the gradient increases. Eventually the last switch-back is behind me. A narrow stream crosses the road and I deliberately splash through it enjoying the fresh shock it gives my feet. Exit over the tree line and exit the pain-cave. Slowly the gradient drops and for the last 80ms it flattens allowing me to push to the fountain that marks my finishing line. Hit lap on the Garmin and cannot prevent a little fist-pump when I see I've knocked 27 seconds off my PB.

That was tough, that was fun. Fresh fountain water. Chat with sis-in-law excited like I've just finished a race. She comments that PB is all the more welcome given my hammer issues. Then the descent back to Roncobello and I'm happy that glute feels much better on the downhill.

Love this run.

2017 Ascent in 1:17:24
2018 Ascent in 1:16:59
2019 Ascent in 1:16:32

outforarun · 17-08-2019 5:27pm

DCM Week 7 Run 5 - 'Easy' 4+ Miles

There really isn't any 'easy' running here. Tried a new forest loop yesterday. There's a wide forest trail running from Costa (cluster of houses near Roncobello) up to Capovalle. Up until this year it used be very rocky, loose jagged rocks. Uncomfortable to walk on and I never entertained the idea of running it. This year they've compacted the trail though and so it opens a nice trail loop from Roncobello to Capovalle and back, up this path and back via the usual 'Strada Piana'.

Put on the Dynafits for this one. In my head this was meant to be easy, but the first mile is a killer. The last 200m are steep steep, front of your foot only, incline, the last 20m just silly really, quad burning and lungs are busy searching for oxygen. After that yes the run is easy. Some careful downhill stretches to negotiate through the forest back to Roncobello.

I toy with the idea of a second lap but opt against more quad-burning ascents, this is meant to be an easy run.

M01 12:09 (Up!!)
M02 09:10
M03 09:23
M04 12:23 (Down!!)

Total 4.63M @ 10:23

outforarun · 17-08-2019 5:40pm

DCM Week 7 Run 6 - 'Easy' 4+ Miles

Slept a lot last night but felt lethargic for most of the day. Not as sunny today, heavy air. Opted for a repeat of yesterday's short trail loop. The first mile with its cruel climb really defines this run. I contemplated a second lap but some hammer-feedback on the descent made me abandon that idea. Like yesterday I just tag on some mini diversions at the end of the loop. Dynafits allow a really smooth ride and brilliant grip on the downhills, I really don't do them justice back home.

Only three more runs here. I'm thinking a double Baresi-Capovalle run tomorrow. One last short trail run in the Dynafits on Monday (might try the loop in the opposite direction) and a Roncobello - Mezzeno climb on Tuesday.

M01 11:39
M02 08:45
M03 09:23
M04 10:18

Total 4.89M @ 9:51

outforarun · 18-08-2019 11:20pm

DCM Week 7 Run 7 - 2 x Short Hill Climb

Lazy in the morning so postponed this one until the afternoon. Wished I hadn't, hot day here and I could feel the cumulative heat of the day rising from the asphalt. That and a hot sun on my neck made this one uncomfortable. Certainly for the first ascent.

Heavy legs, don't think I could have completed a Valsecca - Mezzeno today. On a tough first ascent I'm already not looking forward to the second. However the second feels marginally easier than the first and it is a few seconds quicker. Plus both ascents are completed faster than last Sunday but off the same effort: today 21:07 and 20:54 while last Sunday's were 21:50 and 21:32.

Total 9.00M @ 8:23

outforarun · 19-08-2019 8:30pm

DCM Week 8 Run 1 - Easy 4 Miles, mostly trail

Last trail run of this visit. I ran the Strada Piana - Costa loop clockwise for a change and it makes a big difference. Yes the first mile is still an 11 minute steep climb but it's not as ridiculous as the first mile on an anticlockwise run. Continue under tree-cover to Capovalle and then descend down the wider forest trail on the other side. The really steep section here I take slowly on the descent, so happy I'm not 'running' up it. On the Strava elevation profile this descent looks pretty much like a wall. Pass dogs, sheep, pigs, goats and horses on this run. Finish with a short diversion up through Roncobello before rejoining the trail to complete the loop. Clockwise 2 laps is palatable, anticlockwise not so palatable. Eitherway I stopped after 1 lap, another medium long climb (4+ Miles) planned for tomorrow from Roncobello up to Mezzeno.

Total 4.24M @ 9:33

outforarun · 24-08-2019 1:19am

DCM Week 8 Run 2 - Medium Hill Climb

Closed this summer's hill running with 4.07 miles of steady climb. Ran from Roncobello up to Mezzeno and back down. Overcast conditions and it had been raining earlier in the morning. I had this climb pretty much entirely to myself. Once I ascended up beyond Capovalle and into the forest I think only one car overtook me. I wasn't watching the Garmin and I just let the legs set the pace. I focused on just enjoying the run, breathing in the air, noting the smells, and tried to savour this last run here for a while.

As always the tricky section is the two unrelenting straights shortly after entering the forest. I've less miles in my legs today so while these stretches hurt, they are a little more manageable than last Thursday. Hammer is fine the whole way up.

Once I complete the climb (in 46:03) I pause the watch for a while and take in the view. Cow bells ringing from nearby. Not as hot as previous days so skip the fountain water. Before my legs relax too much I start the Garmin again and head back down the way I came. Happily noting a lack of feedback from the hamstring and glute.

That's that. Eleven consecutive days of running here see me ascend a total of 14530 feet or 4429 meters (around 4 and a quarter ascents of Carrauntoohill). Legs and lungs will surely benefit from this series of runs.

4.07M Up @ 11:18
4.09M Down @ 7:09

Total 8.16M @ 9:14

outforarun · 24-08-2019 1:31am

DCM Week 8 Run 3 - MLR 12+ Miles

On a mostly overcast Thursday evening on grey and unremarkable roads on the outskirts of Athlone, Roncobello seems very very far away and very very long ago.

Out late after work. Legs feeling very heavy and wooden. I don't check the watch at all for this run and just travel at a comfortable pace. I think yesterday's day off after an 11 day running streak has seen the legs start to cease up. They are not happy to be called back into action. I run my usual routes around and through Athlone. Run from dusk into dark on this one. At one point I smell coal fire burning. One of my favourite smells but preferably not one to note in August.

Happy to finish this one. I won't be running track or tempo until next week, but this week I do plan on running my first 20 miler of this cycle.

Total 12.56M @ 8:24

outforarun · 26-08-2019 11:58pm

DCM Week 8 Run 4 - Easy 4 Miles

With a 20 miler planned for Sunday I took it easy Saturday morning. Out a little after 8:00 for 4 gentle miles around the neighbourhood. Couldn't have managed anything much more strenuous, legs felt very heavy and unresponsive. Hard to imagine them loosening up my tomorrow.

Did spend a good chunk of the afternoon walking around Newbridge House and grounds so hopefully that will help.

Total 4.06M @ 8:31

outforarun · 27-08-2019 12:37am

DCM Week 8 Run 5 - Long Run 20M Easy Progression

Couldn't stomach a vanilla 20 so I set this up as a workout on the Garmin with 5 blocks of 4 miles each. Each block would target a different marathon finishing time, the final block would be run at target MP for a sub 3:10.

After Saturday's heavy legs I eased myself into this one with the first block targeting a 3:49 marathon. The subsequent blocks would target 3:39, 3:29, 3:19 and 3:09 finishing times. Last summer I ran a similar 20 miler but started with 3:39 and worked down to 2:59. I'm not quite ready for a repeat of that just yet, but it will be revisited probably in a month's time.

Targeting 3:49 - Actual 3:46. Kilmainham - Rathmines - Ranelagh
Found this block particularly tricky, pace was just awkward to maintain, felt unnaturally slow. Told myself it was all about mileage and would leave me fresh for the rest of the run.

Targeting 3:39 - Actual 3:37. Donnybrook - Sandymount - Ballsbridge
Happy to step up the pace. Still felt easy. Need to go for a pee and there's no where about for a while, makes the run a bit uncomfortable. Blocked at a level crossing for a few minutes.

Targeting 3:29 - Actual 3:27. Ballsbridge - Stephen's Green - SCR - Dolphin's Barn
First block where I need to concentrate, at least initially on not running too slow. I soon settle into pace, it feels natural and confortable. I'm aware though that the miles are starting to add up and I'm just a little apprehensive about the next 2 gear shifts.

Targeting 3:19 - Actual 3:17. Rialto - Islandbridge - Chapelizod - Knockmaroon
Take a gel at the start of this block. A nice distraction. Need for a pee has passed. The opening section of this block is mostly downhill so I quickly find pace. However when I turn onto the Chapelizod Road at Islandbridge and start running into a moderate headwind I find myself working for the first time. I'm happy with my decision not to try repeat last summer's pace blocks. The last mile of this block features an ascent of Knockmaroon, at the base I was travelling at 4:40 min/km, 7:30 min/mile, by the top this had dropped to 4:44 [7:37]. By the time I enter the Park and arrive onto Furze I'm back up to 4:40 again.

Targeting 3:09 - Actual 3:07. Phoenix Park - Park Gate - Kilmainham
Take gel number 2 along Furze. The jump in pace is surprisingly easy. It helps that I turn down Chesterfield and then down the Khyber. Have to work again on the ascent up Wellington. Another climb along the final mile from Heuston along St.John's Road, but I feel fairly strong and the pace doesn't flag.

Happy with how this went. Felt stronger than I did on the two recent 18 milers, but I did have an easier start today.

Cycled around 5 or 6 miles later in the day and the legs felt good.

Miles 01 to 04 in 34:28 @ 8:37
Miles 05 to 08 in 33:07 @ 8:17
Miles 09 to 12 in 31:38 @ 7:55
Miles 13 to 16 in 30:08 @ 7:32
Miles 17 to 20 in 28:39 @ 7:10

Total 20.05M @ 7:54

AuldManKing · 27-08-2019 10:59am

outforarun wrote: »

DCM Week 8 Run 5 - Long Run 20M Easy Progression

Couldn't stomach a vanilla 20 so I set this up as a workout on the Garmin with 5 blocks of 4 miles each. Each block would target a different marathon finishing time, the final block would be run at target MP for a sub 3:10.

Happy with how this went. Felt stronger than I did on the two recent 18 milers, but I did have an easier start today.

Cycled around 5 or 6 miles later in the day and the legs felt good.
Miles 01 to 04 in 34:28 @ 8:37

Miles 05 to 08 in 33:07 @ 8:17

Miles 09 to 12 in 31:38 @ 7:55

Miles 13 to 16 in 30:08 @ 7:32

Miles 17 to 20 in 28:39 @ 7:10

Total 20.05M @ 7:54

Super way to do a progression run.

Amazing how we cant face a vanilla 18/20m but can do the same distance at a faster pace with 'no bother'.

outforarun · 30-08-2019 4:34pm

AuldManKing wrote: »

Super way to do a progression run.
Amazing how we cant face a vanilla 18/20m but can do the same distance at a faster pace with 'no bother'.

Thanks. I know, in so many ways this sport is all in the head. Either break the route into blocks each with its own target, or run a completely new route are I find the best alternatives to straight vanilla.

outforarun · 30-08-2019 4:44pm

DCM Week 9 Run 1 - Easy 4 Miles

Could only find a window late in the evening for this one. I’d eaten beforehand as well so carried a full stomach with me. Surprisingly the legs weren’t heavy and even had some bounce in them. Kept it easy. Most memorable thing about this run were two guys dancing in the middle of the street in Inchicore to very loud dance music coming from their parked car. After the watershed this run.

Total 4.21M @ 8:46

outforarun · 30-08-2019 4:54pm

DCM Week 9 Run 2 – MLR 10M with 5x600s in 2:08s

Not staying in Athlone this week so I opted for the Polo Grounds on Wednesday night for a short session. Haven’t run fast in a while and decided for a relatively easy 5x600s.

These felt considerably easier than recent 600s and 800s. The splits were also much improved. I wonder do the Polo Grounds flatter on the Garmin the same way a track does. I guess I’ll find out next week when I'm manually splitting back on the track. First time running a proper session on the Polo Grounds and first time that I can recall running a session on grass.

Once the fast bits were done I took the long way home, turning this run into an MLR. I need to keep weekly mileage topped up. Legs a bit tired (because of the 600s?) during the return home.

All told an encouraging run.

Interval 1 in 2:09.36
Interval 2 in 2:09.18
Interval 3 in 2:09.19
Interval 4 in 2:07.27
Interval 5 in 2:06.95

Total 10.52M @ 8:08

outforarun · 30-08-2019 10:11pm

DCM Week 9 Run 3 - Easy 5 Miles

Had to be inventive to find a window to run today. Worked on the train to Cork dressed in running gear (with tracksuit bottoms). Off with the tracksuit as we enter the station. Out the station door and on the road straight away. High tide in the Lee. Run to my sister's, a handy 5 miles. Footfall feeling a little flat.

Total 5.11M @ 8:11.

outforarun · 02-09-2019 7:59pm

DCM Week 9 Run 4 – Tempo 4 Miles

Out a little after 7:30 on Saturday morning for this one. Good running conditions, dry, no breeze to deal with, fresh and not humid. The legs feel heavy though as I run my warm-up. Mentally I was looking forward to this run, I no longer have that apprehension ahead of tempo pace that I did over the last couple of months when I was building back up to 4 miles unbroken tempo. I’m not convinced though that the legs are looking forward to this run. I’ve chosen my Monahan Road, Centre Park Road loop, running around the outside of the stadium an onto The Marina for a short stretch. My starting point is the bus-stop immediately at the Northwest corner of Kennedy Park. Hit the lap button on the Garmin.

Target pace is 3:55 [6:18] to 4:00 [6:26]. I’m immediately running faster than target as I head down Monahan Road for the first time. Start to ease off gently and I’m on target when I turn into the plaza around the stadium. Loop round the east end and up the exit onto The Marina. Pace has dropped to 3:58 [6:23] now so I push a little to ensure it doesn’t keep dropping. Keep a slight push on as I run the length of Centre Park Road. Turn left back onto Monahan Road and start into my second lap. I know this lap won’t be a full one but I can’t remember exactly where the 4 miles will be completed.

Garmin is beeping too-fast, on-target, too-fast, on target as I run along Monahan Road. Overtake one runner along here so the pace stays fast side of target. Around the stadium for the second time and I push up the short hilly exit. Checking the Garmin I realise I’m nearly done. The first part of Centre Park Road is downhill so the pace continues to stay strong. The Garmin sounds the end of the 4 miles at the intersection with Marquee Road.

That was good. The last mile and a bit my breathing suggested I was running VO2 more so than Tempo, but then again I was running a little faster than target. I’ll run another one or two of these 4 miles tempos before moving up to 5 miles. A little feedback from the hammer on the cool-down but it was fine for the rest of the day. Enjoyed that.

2.69M @ 9:06
4.00M @ 6:17
2.67M @ 8:14

Total 9.36M @ 7:39

outforarun · 02-09-2019 7:59pm

DCM Week 9 Run 5 – Long Run 16 Miles

Out just before 7am but still a little later than planned so needed to reduce this one from 18 miles to 16 and a bit. Conditions were good, like yesterday but probably a little chillier. I spent the opening 3 or 4 miles running and squinting into the sunrise so I never felt cold.

I headed from town to Glanmire. Then ran up the 8 degree incline of Church Hill as I head for Mayfield. Sun fully up now and looks like it’ll be a beautiful day. Another climb up to Montenotte and from there it’s all downhill to the City Centre. I follow the Lee Walkway to the Mardyke before heading out the first half of the Carrigrohane Road and turning left to join the Model Farm Road and run back toward where I started to complete a loop of over 16 miles.

Legs never felt very light on this one. Footfall felt a bit flat. I realise I’ll need a new pair of Asterias before DCM, I’ve already over 260 miles on this pair. Back to 20 miles for next Sunday’s long run.

M01 8:45
M02 8:17
M03 8:08
M04 7:55
M05 8:07
M06 8:35
M07 8:22
M08 7:34
M09 7:34
M10 7:31
M11 7:31
M12 7:25
M13 7:40
M14 7:31
M15 7:41
M16 7:36

Total 16.22M @ 7:53

outforarun · 06-09-2019 6:52pm

DCM Week 10 Run 1 – Easy 4 Miles

Started the week with a lunchtime run on Monday. Wet and breezy conditions. Usual route up the Khyber and back around the playing fields. Legs felt ok. Break 1100 miles for the year. Usually much further ahead mileage wise at this point but hamstring recovery put a huge dent in that.

Total 4.02M @ 8:48

outforarun · 06-09-2019 7:01pm

DCM Week 10 Run 2 – Easy 6 Miles

Had hoped to get out earlier for 8 miles but work dragged on. Got out later for 6 miles. Legs felt super heavy. Sitting at a desk all day will do that. Headed out Chapelizod Road to Chapelizod Gate and into the Park. Once I'd got to the top of Acres the legs started to feel less heavy. Happy to let gravity assist on the descent down to Islandbridge Gate.

Total 6.24M @ 8:46

outforarun · 06-09-2019 7:40pm

DCM Week 10 Run 3 – 5x800 in 2:54s

This was my third set of 800s since resuming training proper after hamstring tear. First set averaged in 2:58s, second set 2:56s and now 2:54s. Clear progress. Even more encouraging was that this set didn't feel as demanding as the previous two. I've lost the recent dread ahead of tempos, and now with Wednesday's run I've lost the dread ahead of 800s.

Run an MLR, run 600s, it's too dark, it's too windy, you've been up since 6am. Usual mental mess ahead of this one but I ignored the voices and got on with it.

Felt more comfortable than usual right from the start. I saw 1:28 showing each time I checked my 400m split, so I was negative splitting the 800s. Moderate headwind on the back straight.

Recovery laps were around 2:05. The last recovery was longer because of tonight's training group deciding to turn clockwise around the track. Accordingly I ran the last 800 clockwise. Overtaking the others. On the final back straight one runner draws level with me. I push a little he doesn't. This little interaction made the last 200m pass in a flash.

Pleased with this and for the first time in a while I can say I'm looking forward to next track session.

Interval 1 in 2:55.32
Interval 2 in 2:53.67
Interval 3 in 2:52.18
Interval 4 in 2:55.19
Interval 5 in 2:54.80

Average 800 in 2:54.23
Pace 3:38 min/km [5:51 min/mile]

outforarun · 11-09-2019 10:53pm

DCM Week 10 Run 4 – Easy 8 Miles (mostly trail and grass)

Had planned on a 4 or 5 miler late Friday afternoon, but work meetings dragged on and my window was gone. Didn't get back to Dublin until gone 8:30 and I didn't have the will-power to get out. Cooked, ate and settled on sofa.

Out Saturday at lunchtime in the Dynafits. Headed over to the Park and stuck as much as I could to grass and trail. I'd cycled a short 7 miles just before this run but the legs felt fine. I feel lighter and more nimble in the Dynafits, but I also suspect they could induce blisters if I run for too long on them, maybe it's just because I wear them so infrequently.

Had what felt like lower back strain later in the day, hope it passes. Bed earlyish on Saturday night as I need to finish my scheduled 20 miler inside 9am.

M01 9:06
M02 8:39
M03 8:33
M04 8:05
M05 7:46
M06 7:36
M07 7:46
M08 7:55

Total 8.37M @ 8:08

outforarun · 11-09-2019 11:40pm

DCM Week 10 Run 5 – Progression 20 Miles

Still mostly dark out when I started this one. Up around 5:30. Get ready slowly, some stretches, wore Skins under-vest for the first time in a long while. Packed 2 gels and carried a 500ml bottle of water. On the road at 6:15.

So two weeks I divided my 20 miler into 5 blocks of 4 miles, each block demanding a slightly faster pace than the previous as I targeted paces for marathon finishing times of 3:49, 3:39, 3:29, 3:19 and 3:09. Today I would use the same format but dial up the paces slightly targeting finishing times of 3:44, 3:34, 3:24, 3:14 and 3:04. Meaning I'd be running miles 17 to 20 at faster than goal marathon pace.

Block 1 - 4M in 33:46 for a marathon finishing time of 3:41
The Garmin behaves predictably for the first block. For the opening half mile or so it tells me I'm travelling to slow, then as I run along the canal it beeps that I'm in range and then shortly afterwards it tells me I'm travelling too fast, then that I'm travelling even faster. The remainder of the block is spent trying to drop the pace, but I still end up running faster than intended.

Block 2 - 4M in 32:09 for a marathon finishing time of 3:30
Nice seascape at this hour along Sandymount. Step up in pace is fine. Again the Garmin tells me I'm going too fast. I make some effort to ease off but also on this block I finish too fast. Fine now but I hope I don't regret this later.

Block 3 - 4M in 30:35 for a marathon finishing time of 3:20
I get a too slow alert in mile 2 of this block and need to refocus, I'd relaxed a little too much. I need to maintain some concentration now. Legs are still feeling ok. Head back toward Rialto along the SCR. Wearing the Glycerins for this one and they feel comfortable, nice bounce n my step.

Block 4 - 4M in 29:20 for a marathon finishing time of 3:12
The run only really starts when block 4 starts. I up the pace by the Children's Hospital site. Take my first gel here. PowerBar Vanilla, very sweet but also very welcome. The descent from Kilmainham down past the Hilton and down to Islandbridge sees me travelling too quick but I know the pace will drop as I head out Chapelizod Road. The defining moment of this block is as always the ascent of Knockmaroon. I always try to be travelling a little ahead of target pace when I reach the base of the climb, as it will always knock at least 2 or 3 seconds off average pace. I reach the top inside target and not too out of breath. Stay strong and I also finish this block ahead of target.

Block 5 - 4M in 27:34 for a marathon finishing time of 3:00
Gel number 2. I immediately see I'm going too fast. I ease up a little, but in general I'm happy to continue a little faster than planned, provided it feels ok. Up Furze then down Chesterfield and the the Khyber. I'm travelling at sub 3 marathon pace now but I know that will change. Up Wellington, out ParkGate, swing around Heuston and start into the final mile along the drag up St John's Road. Pace drops a little here and then recovers over the final metres home.

Pleased with this. Didn't feel any more difficult than 2 weeks ago despite the higher paces. Great to get this done before 9am. In 2 weeks I plan to run a third 20 mile progression, probably on the same route for comparative reasons. This time I'll tweak the paces by another 5 mins so I suspect I'll be more cautious over the opening blocks.

Walked around Howth Head later in the morning on a blackberry forage. Legs tired but functioning.

outforarun · 11-09-2019 11:55pm

DCM Week 11 Run 1 – Easy 4 Miles

A working from home lunchtime run in a particularly quiet Phoenix Park. Legs feeling fine after yesterday. The lower back pain from Saturday is also gone.
Headed up the Khyber, down Acres and around by the Fort. I forgot to hit start on the Garmin at the start of this one and lost around 3 mins of running, so I tagged on some mini-diversions on the way home to make sure I hit 4 miles.

M01 9:30
M02 8:56
M03 8:30
M04 8:41

Total 4.18M @ 8:51

outforarun · 12-09-2019 12:34am

DCM Week 11 Run 2 – Easy 6+ Miles

More mental fatigue from work. At a certain point I just log-off, I could be sitting at work for 24 hours straight and still not be falling further behind.

Head out to clear the head. Fresh evening. Head to the Park via Heuston and Infirmary Road. Then head up North Road as far as the Mountjoy Roundabout. Go off road here and follow the trail all the way down Chesterfield. Turn right at the bottom roundabout and head home via Islandbridge Gate. Legs felt good during run and head felt better for it. Getting dark now before 8pm, not too many evening runs left in the Park.

M01 9:21
M02 8:26
M03 8:11
M04 8:15
M05 8:08
M06 7:58

Total 6.82M @ 8:22

outforarun · 12-09-2019 12:50am

DCM Week 11 Run 3 – MLR 10 Miles with 5x600m (in 2:07s)

This was good. I have my usual Wednesday evening post work apathy to deal with before lacing up and heading out. Three mile warm-up then it's the track for 5x600m. The first two 600s were a little disappointing, they both logged 2:10s and on both occasions I felt I was travelling quicker.

There's quite a few runners on the track tonight. Again the group is, I think, racing 400ms with staggered handicap based starts. For intervals 3 and 4 I have runners on my shoulder, the difference this makes is noticeable. I gradually ease past some of the faster runners and I cannot then relent. I don't check them but I reckon my 400m splits were healthy on these two intervals. Intervals 3 and 4 both show 2:04s. I don't have any pacers on the final 600 and accordingly the split is slower, a high 2:08.

Shows the benefit of running sessions in a group I guess. Fastest set of 600s since the hamstring tear.

Interval 01 in 2:10.46 @ 3:37min/km [5:50min/mile]
Interval 02 in 2:10.01 @ 3:37min/km [5:49min/mile]
Interval 03 in 2:04.27 @ 3:27min/km [5:33min/mile]
Interval 04 in 2:04.13 @ 3:27min/km [5:33min/mile]
Interval 05 in 2:08.99 @ 3:35min/km [5:46min/mile]

Average 600 in 2:07.57 @ 3:33min/km [5:42min/mile]

I left the track and kept running, ensuring I logged a 10 miler this evening. Determined to break 50 miles this week, the first of hopefully 5 or 6 consecutive 50 mile weeks.

outforarun · 20-09-2019 12:12am

DCM Week 11 Runs 4,5 and 6

Work consuming my energy and time at the moment so haven't updated as often as I'd have liked.

Very Easy 4 Miles

For the second Friday in a row, Friday afternoon meetings insured I missed my Athlone window. This week I managed to summon the will power to get out once I got back to Dublin. Took it very very easy. Gentle trip around Inchicore and Kilmainham. Ran the new road that cuts through St.Jame's.

4.00M @ 9:05

Tempo 5 Miles

Last Saturday was a gem of a day. Indian summer blue skies and warm sun. I headed to the playing fields at lunch time. Had said previously that I'd run another 4 mile tempo before pushing up to 5 miles. But I changed my mind. Bit the bullet and gave 5 miles a shot. It was fine, glad I tried it. The first 3 and half miles were very manageable. I only really felt tested over the last 1.5 miles. I'm very close to being back in 10K tempo shape, which has been a goal since tearing the hammer in March. I won't push up to it yet, I will for sure run another 5 miler first, but I do plan on a 10K tempo before DCM. Would give be a lot of confidence.

1.89M @ 9:07
5.00M @ 6:19
1.73M @ 7:58

Total 8.62M @ 7:16

Long Run 18 Miles

Back with the Donore Group for the first time in months. Good to have company for a long one. Happy to feel comfortable running at the front of the pack. Lots and lots of DCM discussion. It's getting close. I still feel I'm mileage poor, certainly compared to others. But with this run I log 51 for the week, first 50+ week of this training block (after several high 40s). If I can string 4 or 5 weeks like this together and keep the Sunday's at 18 and upwards then I'll be happy.

Legs were fine but did tire a bit over the last 3 or 4 miles, I suspect some residual fatigue from Saturday's tempo.

18.09M @ 7:36

outforarun · 20-09-2019 12:50am

DCM Week 12 Runs 1,2 and 3

Easy 4 Miles

Two wet dreary grey miserable Monday lunchtime runs in a row. At least they allow me escape from the desk for a while, clear the head. This week's Monday run brings me past 1200 miles for the year.

Total 4.07M @ 8:40

Easy 6+ Miles

A copy of last week's Tuesday route. Legs feeling a little tired this evening. Pace was a little faster than of late but effort was definitely easy. Beautiful evening after another unexpectedly sunny and warm day. There surely cannot be too many more of these left in the year.

Total 6.78M @ 8:16

MLR 10 Miles with 5x600

Had to travel back unexpectedly from Athlone Wednesday evening so no track this week. Instead I ran my interval session around the playing fields this evening. If it had been Wednesday I would have run 5x800 but being Thursday and with a tough 20 mile progression planned for early Sunday morning, I opted for an easier 5x600 session. Just as well, because these felt surprisingly tough. The polo grounds two weeks ago were 'easy' and run in 2:08s, last week I ran a set on the track in 2:07s, but tonight felt tougher than both those sessions, and I was rewarded with a set in 2:10s. Not reading anything into this.

I continued for a few more miles afterwards to bring up 10 miles for this mid-weeker.

Average 600 in 2:10.72 @ 3:38min/km [5:51min/mile]

outforarun · 21-09-2019 1:13am

April Review

Going to try get these monthly reviews back up to date. Looking back at April.
So taking the last week of March as a rest week after tweaking my hamstring, I returned to some easy running in the first week of April. Bit disappointed to feel the hammer after first few steps of first run back. At the end of the week's running I decided extra rest was required and took two further weeks off.

An encouraging first run back in Limerick, but the hammer was still providing feedback, more and more as the week progressed. I booked a physio appointment, earliest I could get was for the start of May.

In the meantime I stupidly continued running and even risked some short sessions down in Milan. Hammer was very stiff at start of some runs. Became properly concerned at the end of this week. I've never had an injury that has persisted this long. Last run of April was an easy 4 miler around Inchicore and Kilmainham. It would be 20 days before I laced up again

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 | | | | | |
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

AuldManKing · 25-09-2019 11:34am

I love the fact that you are doing an April review in September!

Its the little things.

outforarun · 25-09-2019 11:33pm

AuldManKing wrote: »

I love the fact that you are doing an April review in September!

Its the little things.

Been so so busy at work these last 14 months that I'm constantly chasing my tail. I slept a little better this week knowing the April itch had been scratched.

outforarun · 27-09-2019 12:47am

DCM Week 12 Runs 4 and 5

Easy 9 Miles

For the third consecutive Friday, work and work meetings steal away my afternoon running window. Didn't get home until after 9pm. I had planned on running 4 or 5 Friday and 4 or 5 on Saturday. Instead I'd run 9 Saturday.

Another warm bright day. I don't look at the watch as I tip about. The towpath to Chapelizod, run up to Knockmaroon where I turn right and merge with the Half Marathon field. Speed naturally increases as I run up OS Road. I leave the roads behind and follow the perimeter trail for a while before joining the HM crowd again as I run down Acres. I head for the Fort, exist at Islandbridge and return home.

Pace felt easy all the way round, two sub 7:30 miles snuck in there as well.

Total 9.03M @ 8:07

Progression Run 20 Miles

Sunday's run had been looming for a while. The last and the toughest of my series of 3 progressively more difficult progression runs. I repeat my usual formula of 5 blocks of 4 miles with each block targeting a particular marathon finishing time. Today I'd be targeting times of 3:39, 3:29, 3:19, 3:05 and 2:59.

I had planned on running this very early, before the Scotland game, but I set up the alarm incorrectly and woke too late. Ran instead in the mid-afternoon. I follow the same route as on my previous two 20 milers. Bit more traffic at this time of the day but it doesn't get in the way, no traffic lights stopped me but I did hit have one pause at a level crossing.

Miles 01 to 04 in 33:03 for a 3:36:38 marathon
Usual gentle opening section where I warm-up and mentally prepare for the long run ahead. As always the challenge involves not running too fast. Legs felt heavy over the first couple of miles and I was a little concerned about how they would cope later, but come mile 4 they already felt better.

Miles 05 to 08 in 31:37 for a 3:27:10 marathon
The opening profile of this block is mostly downhill so the transition is easy. For the first 2 miles I have to ease up a little. A 2 minute pause to let the DART pass and soon after I reach the sea. Pace falls inside target range and I hold it there comfortably until Ballsbridge.

Miles 09 to 12 in 30:00 for a 3:16:39 marathon
The start of this block features a detour through Herbert Park. I know that the Garmin will tell me I'm travelling to slow at the start, I think it might be the tree cover. The 'too slow' alert arrives, I push a little but know not to get concerned and know that the Garmin will soon see me back on target. I'm still feeling comfortable. Join the SCR to head out of town, bit of a drag along. I'm surprised to see that I'm travelling a few seconds faster than planned, doesn't feel like it.

Miles 13 to 16 in 28:37 for a 3:07:35 marathon
The hard work starts in Rialto. I take a gel and that helps take my mind of the jump in pace. The descent from Kilmainham down to Islandbridge also helps ease me into this block. I expect the long stretch out along the Chapelizod Road to feel draining but it actually goes fine. I can tell I've been running for over 12 miles, but the legs are manging fine with the new pace.

Knockmaroon arrives on mile 16. I keep strong on the climb, aiming for a segment PB (and getting it) on Strava. I'm still in target range as I crest the hill. I enter the park at Knockmaroon and continue at marathon pace until half way down Furze.

Miles 17 to 20 in 27:01 for a 2:57:03 marathon
This is what the previous 16 miles have been building up to. I up the pace on Furze and take on a second gel. I start too fast, which I'm happy about, and allow myself ease off very slightly. Turn down Chesterfield and down the Khyber. I'm travelling faster than target but I know that the last two miles feature the climb up Wellington Road and the drag along St.John's Road, so I'm happy to bank time early on.

Wellington is managed fairly comfortably. Some respite down to Parkgate. Then I make sure to stay strong over the last mile and a bit. I don't ease off along the St.John's Road drag. Glance every so often at the Garmin and I know I'm going to hit my goal.

Total 20.04M @ 7:31

Very pleased with this run. I ran the same session last year but the legs faltered on the final block and I couldn't hold sub 3:00 pace. Admittedly it was much hotter last year and I'd run a session on the day before.

Really pleased to have strung four 6:4X paced miles together at the end of this. Also the average pace of the last 14 miles is inside target pace for DCM, nice confidence booster.

Enjoyed these three 20 mile progression runs. I've signed up for the 15 mile Cork-2-Cobh on the first Sunday of October and the plan is to run it at sub 3:05 marathon pace. That will be my last long session ahead of DCM. I hope to get two more vanilla long runs in, of 20 to 22 miles.

outforarun · 27-09-2019 11:05pm

DCM Week 13 Runs 1, 2 and 3

Easy 5 Miles

Headed out after work for an easy 5 miler. Curious to see how the legs were after Sunday's efforts. Happy to discover that they were fine. Dusted down my old Kilmainham-Inchicore-Chapelizod-Heuston loop. First run in a while that was run in the dark from start to finish. Wore the Asterias for this as the Glycerins had been left under the rain and were now two heavy wet and cold sponges.

Total 5.10M @ 8:50

Easy 12 Miles

I had planned a track session for Wednesday evening but in the end I opted out. I was feeling particularly jaded after my usual 6:00am rise and another long day in the office. Over 14 months of intense work are coming to their conclusion this weekend and I'm mentally wrecked. Running mostly keeps me sane but sometimes the mental fatigue translates into physical fatigue, I felt no guilt for skipping the track. I also reckon that after last Sunday's third of three 20 mile progression runs, this week could be seen as a recovery week of sorts.

I still want to keep the miles ticking over though. Rain jacket on a wet and dark Athlone evening. Just tipped around my usual routes and didn't look at the pace for the whole 12 miles. A little surprised to see 8:43 as final average pace, felt it was a little faster, proof I guess that I was jaded.

Total 12.36M @ 8:43

Tempo 10000m (39:15)

Still a little buzzed after this evening's run. Had a lie-in in Dublin this morning so no early rise (well 7:25am as opposed to 6:00am). Travelled to Athlone in the early afternoon and got out of work at 18:30. Didn't feel particularly tired and so decided I'd head for the track. I had been thinking about another 5 mile tempo but the temptation was strong to run 25 laps and push out to 10000m.
I decided I'd complete 20 laps and then see how I felt.

Had the track all to myself for this. The first 10 laps or so were run in fading light and the final laps were illuminated by the floodlights of the adjacent football pitch. Happy they didn't turn on the track floodlights just for me, not very green.

So I knew that tempo pace meant lapping in 1:34 or 1:35. Took a lap or two to establish pace. I spotted myself vocally after each lap, the first lap was a 1:36 so I was 'One over after 1', the next was on target so I was 'One over after 2', I was 'Par after 7', and 'One under after 15', and so on and so on. saying the splits out loud helped me not lose count.

In some ways the first 10 laps were the toughest. After that I settled into a very steady groove, the laps seemed to tick off quicker and quicker and the splits were improving. 20 laps completed and I was 'Four under after 20', I didn't for a moment think about stopping.

Kept strong over the last 5 laps and ensured lap 25 was the fastest of the evening. I was working at the end but I wasn't 'hanging-on'. The closing miles felt more comfortable than those of the 5 mile tempo two weekends ago around the playing fields. I guess the track is that bit easier than the road. All the same I'm very pleased to have logged a 39:15 for the 10000m.

When I tore my hammer back in March, my 10K Tempo was a kind of staple benchmark of my fitness. One of my recovery goals was to get back to a level where I could run a 39:XX 10K without going into the red. This evening I covered the distance in that fashion and it felt 'comfortable'. I will try one more of these before DCM, but it'll be on the road, which I expect will demand a little more effort.

400m splits were

01 in 1:36.50
02 in 1:34.71
03 in 1:35.71
04 in 1:34.36
05 in 1:34.36
06 in 1:34.01
07 in 1:33.74
08 in 1:34.36
09 in 1:34.09
10 in 1:34.46
11 in 1:34.26
12 in 1:34.17
13 in 1:34.01
14 in 1:34.05
15 in 1:33.67
16 in 1:34.53
17 in 1:34.96
18 in 1:33.75
19 in 1:34.56
20 in 1:33.76
21 in 1:33.86
22 in 1:34.47
23 in 1:33.97
24 in 1:33.83
25 in 1:32.14

That was fun

Singer · 27-09-2019 11:07pm

Great tempo. What are you going to go for at Dublin?

outforarun · 27-09-2019 11:26pm

Singer wrote: »

Great tempo. What are you going to go for at Dublin?

Thanks B. Third attempt for a 3:09, after two failed attempts (3:13 in CCM16 and 3:13 in DCM17). I feel cautiously confident this time round. First time running a marathon training block off my own slightly play it by ear week by week plan.
Hit my goal and I can finally turn my attention to the big one.

outforarun · 02-10-2019 11:49pm

DCM Week 13 Run 4

3 Hour Long Run

This one I'll remember for a while. Working over the weekend. In the office at 8:00. Will I get out at 14:00, no. Maybe by 16:00? No. Goes dark outside and I eventually get out at 20:15. Don't hesitate for a second. Into the gear and I'm on the road around 20:35. Three hours of uninspiring grind round an uninspiring loop of East Athlone. In total I complete 4 laps and then add on some bits to bring up the 3 hours. The real challenge here was mental. I've never run so long so late. Broke the run into 6 thirty minute blocks just cause I thought these would feel easier to tick off rather than 22 miles I estimated I'd cover.

Footfall felt a bit flat for most of the night. I think I'll pick up a new pair of Asterias before race-day. These have around 350 miles on them already. Feels so strange to be on the road so late. I get one 'Run Forrest Run' (I knew they were going to say it). After 11 miles and half way in I wondered if the body would start to protest at this late exercise. Only on lap 4 did I feel some fatigue settling in, especially whenever I ran uphill. The last two miles I could feel the calves starting to tire. Ran past the office, lights still on inside.

I'm happy I did feel some tiredness in the calves near the end. Haven't felt that in training yet and I believe it's the extra 30mins on the road that triggers it. Not sure I'll have time now for another 22 miler before raceday. In total I was on the road for 3hrs and 3mins, so just 6 mins less than what I hope to run on race-day.

Really happy to hear the 3hrs beep on the Garmin. Ran a little longer just to be sure I hit 50 for the week (first time hitting 50 on a 4 run week). Proud of this one.

Picked up a pizza in Domino's and some protein yoghurt and juice. Everything tasted so so good. Slept well.

Total 22.65M @ 8:07

outforarun · 03-10-2019 12:12am

DCM Week 14 Runs 1 & 2

Easy 4 Miles

14 months of intense unrelenting work culminated today. First hours in office were run on adrenaline. Incredibly it was smiles all round and I was out at 18:15!

Enjoyed this one. Light drizzle but running like a weight had been lifted off my shoulders. Slowly relaxing. Also so happy now that I ran the 22 miler Sunday night, otherwise it would have been a very very long and wet Monday night's running.

Total 4.41M @ 8:54

MLR 10M with 5x600 (in 2:08s)

Legs didn't have much zip in them this evening. Three mile warm-up then join the track for a short set of 600s. Very busy track this evening, but at least they stuck to anti-clockwise laps this time. They were doing 4mins on 3mins off I think. One guy going fairly handy and overtakes me on occasion. The 600s as always are a little trickier than anticipated, I always underestimate them. Conditions were perfect (calm before the storm) didn't have any headwinds to manage. I reckon there is still some residual fatigue in the legs since Sunday night's efforts.

600 Splits

2:07.06
2:07.61
2:10.09
2:09.37
2:07:17

Average 2:08.26 that's 3:34min/km [5:44 min /mile]
Average recovery in 91 seconds.

After the track I tag on more miles, running in toward town and then back to where I started via Retreat and Cartrontroy Road.

Lorenzo willing I'll be in Cork on Sunday morning for the Cork-2-Cobh 15 miler. Number came in the post this week. Aim is to run it at 3:04 marathon pace. So it's all easy miles from now until Sunday.

outforarun · 05-10-2019 3:54pm

DCM Week 14 Run 3

Day 4 and 5 gremlins arriving at work. I had hopped to get some miles in yesterday, but didn't finish work until 20:40. After working 12 days straight often 10 hours a day or more, and having worked 19 of the last 20 days, I was shattered. This current intense period comes off the back of 14 months of unrelenting high intensity work.

I really hope the worst is over. Anyway I just decided I was too tired to run yesterday evening. Out this morning for a lap of the park. Feels like forever since I last ran there. No plans just decided I'd let the legs decide the pace and I'd just follow them. Some heaviness after 2 days off. Got passed by another runner on mile 8 and got caught in their wake, fastest mile.

I won't be hitting 50 miles this week, but if I'm happy after Cork-2-Cobh tomorrow then that'll be good enough for me.

M1 @ 9:02
M2 @ 8:11
M3 @ 7:38
M4 @ 7:31
M5 @ 7:27
M6 @ 7:46
M7 @ 7:39
M8 @ 7:15

Total 8.02M @ 7:48

2012 4 Races for 4 PBs

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