Confessions of a never has been.....

Duanington

Murph_D wrote: »

Nice one D, impressive result too. Great to see the form coming back after the recent hiccup. You’ve managed the last few months very well.

Thanks D - we'll try to get the full squad out next time.

Between L, the doc and some of the senior people in the club they really made the last few months pretty easy to manage to be honest, listening to me during that time was probably tougher than anything I had to do ! (you've had to endure a few iron related snorefests yourself :P)

OOnegative

Good man D, impressive stuff once more. Your coming back into shape very nicely.

Swashbuckler

Duanington wrote:

You haven't seen my ankles P! You should give it a go, I know your coach is a fan ;-)

After nine bad left/right ankle twists through soccer I don't trust lumpy surfaces anymore. Pity coz XC is something I'd love to try.

Duanington

Swashbuckler wrote: »

After nine bad left/right ankle twists through soccer I don't trust lumpy surfaces anymore. Pity coz XC is something I'd love to try.

I had the same problems playing soccer\GAA to be honest, I can't think of a season where I didn't damage one or both ankles

Duanington

OOnegative wrote: »

Good man D, impressive stuff once more. Your coming back into shape very nicely.

Cheers B - still relatively early days but I'm enjoying training\racing as much as ever

AuldManKing

Nice work - thats an impressive pace for XC.

Annie get your Run

Swashbuckler wrote: »

After nine bad left/right ankle twists through soccer I don't trust lumpy surfaces anymore. Pity coz XC is something I'd love to try.

XC is not as twisty turney as soccer though... as in, yes it's a bit lumpy but you'll be running in one direction so no quick turning around to race back down the pitch etc. You could try one of the BHAA races and just take it easy to see how it feels...... It's so.much.fun.

Swashbuckler

Annie get your Run wrote:

XC is not as twisty turney as soccer though... as in, yes it's a bit lumpy but you'll be running in one direction so no quick turning around to race back down the pitch etc. You could try one of the BHAA races and just take it easy to see how it feels...... It's so.much.fun.

Would love to and I'll definitely have a think about it. The only off-putting thing is after ankle twist number nine I quit playing soccer. Ankle twist number nine came pretty much running in a straight line on a lumpy surface. Maybe I should just toughen up a bit haha

Back in Black

Great run and great report D. Great to see you almost effortlessly returning to form.

Duanington

AuldManKing wrote: »

Nice work - thats an impressive pace for XC.

Thanks A - I actually didn't look at the watch once but the pace turned out pretty solid given the conditions alright

Swashbuckler

Duanington wrote:

Thanks A - I actually didn't look at the watch once but the pace turned out pretty solid given the conditions alright

Out of interest would that be your general approach to not look at the watch?

Duanington

Swashbuckler wrote: »

Duanington wrote:

Thanks A - I actually didn't look at the watch once but the pace turned out pretty solid given the conditions alright

Out of interest would that be your general approach to not look at the watch?

I'd generally look at the watch at each Mile split during a race P - I try not to get too hung up on checking the pace etc because I find its a slippery slope to be honest and for the xc stuff, I really want to focus on effort and ensure I'm maintaining it rather than being a slave to whatever number shows up on the watch.

Duanington

21.01.2018

Sunday

Met FBOT for some easy miles along the coast, glutes and quads were a little tight but felt better at the end of this one. Pace was very easy by design, nice run taking in the Clontarf\Easpoint\Fairview loop.

8.1 miles

Monday


A work trip to the US this week meant a planned step back week, we'd singled this out a few weeks back as a week that would allow a couple of lighter than normal sessions and some easy running and not much else.
Thankfully I had plenty of leg room on the flight to the US ( west coast) which meant I could actually relax and switch off for the 11 or so hours ( reading GOT....still haven' watched it!).
After landing, getting the bag at the airport and getting an Uber back to the hotel, I harrassed a couple of workmates into coming out for a very light run to stretch the legs.
Our hotel was very close to Stanford University so we headed over to explore some of the campus, which really is breathtaking. We stumbled across some trails at the back of the campus ( which I'm 99% certain I've been to before, from a different angle) but we were losing daylight and decided against going for broke.

Dropped the work buddies back to the hotel and I tagged on a couple of miles myself around a local park.

6.6 easy miles

Tuesday

Wide awake at 4am and rather than try to get back to sleep, I started to do a bit of work in the hotel room. Decided at 5 to head off for some easy miles and see if the track in Stanford was lit up at that hour, the internet said no...I suspected otherwise.
Sure enough, after a mile or so running, the track appeared with one side completely lit up, with nothing more than a family of raccoons and a skunk for company, I hopped the little fence and did a couple of laps before making my way back to the hotel.

Passed an outdoor Olympic sized swimming pool packed with swimmers doing lengths, amazing facilities really.

4 very easy miles


Wednesday

Late night with work and (cough) socialising afterwards but I knew I'd be awake early doors and I'd told one of the lads I'd give him a shout to see if he fancied trying a session on the track.
Up and out around 5 am and straight over to the track at Stanford, my session was 5x5 minutes @ 6.30 pace\90 second recovery. Work buddy was going to run his own thing which was fine.

Loved running this on the quiet track in such mild conditions, it felt effortless for the first couple and even the 3rd didn't feel strained.
By the 4th I was starting to work a bit harder and a little harder again at the end of the 5th

Lots of good control in this , even if I did pace it a little hot

6.25
6.21
6.18
6.19
6.07

A bit of easy stuff to finish off a good little session.

Thursday

Very late the night before but yet again, I was wide awake by 4.30 and headed out shortly after to bring another work pal to the track, just to jog around and do some recovery miles really.

Another lovely morning and the last run on the track for another few months.

4 very easy miles ( no idea of pace)

Friday

Back in the Emerald Isle and straight out to St Anne's for an easy run to wake up the legs. Don't actually remember this run at all :eek:

7.2 easy miles

Saturday

See above

5.1 easy miles

Sunday

Session for today was 1,2,3,4,3,2,1 @ 10k effort with 60 second recoveries ( 120 seconds after the 3s and 4)

Got some easy miles done on the coast and decided to run the first half of these into the wind, leaving the second half to run with the wind - there was just no escaping the wind given the hour I got out at so I had no real choice.

First few into the wind were a bit gaspy to be honest, found a good stride though about halfway through the first 3 minute section.

Probably ran the 2nd half a little quick because the wind was at my back but the effort felt right.

1min - 5.48 pace
2min - 5.54 pace
3min - 5.59 pace
4min - 5.47 pace
3min - 5.37 pace
2min - 5.35 pace
1min - 5.24 pace


A good session, felt strong but maybe a little heavy legged which is to be expected.

Took it easy on the core stuff this week but I'll get that going again this week too.

Good week

Duanington

24.01.2018

Monday

Run home from work, started off sluggish but got into this as the run went on and I was enjoying it by the end. Out from town, past the house, 180 degree out past the causeway and home.

7.5 easy miles


Tuesday

Not the usual long run tonight, just the 9 miles on the cards, there's still a hint of caution with regards to managing recovery at the moment and between long haul travel last week and racing Raheny this week, it makes sense really.

Sleep all over the place the previous night, thought I was back into the right routine but I found myself wide awake at 2 am reading a book.

Felt fine heading out for my run all the same but definitely felt a little tired towards the end, the concrete roads around Raheny didn't help I suppose.

9.1 miles @ 7.46

Wednesday

Session day today, plan was for :

200x4
400x2
800
40x2
200x4

All off 90 second recoveries

Brought the gear to work and ran this between meetings down in Ringsend park....having spent most of Monday afternoon moaning about Ringsend park and the sharp turns and the doggies getting their walks at lunch :rolleyes:

Anyway, easy couple of miles to start and then on with the session.

The wind here was a bit of a pain at times and its fair to say that I was working hard for the 800 by the time it came around, the second set of 400s seemed more comfortable than the first set and the same with the second set of 200s. The sharp turns on the loop break the momentum but then most races have those kind of turns too so its no harm to get sessions in on them at times

Messed up a couple of recoveries here ( too long and too short) but was a good sharp session - I've a sense that it might have been a little tougher today than normal but another day or two should see sleep settle back down and that is always a big plus for me.

200s (pace) - 4.58, 5.18, 5.04, 5.02
400s (pace) - 5.32, 5.36
800 (pace - 5.30
400s (pace) - 5.35, 5.41
200s (pace) - 4.51, 5.18, 5.02, 4.53


Some easy miles to finish up and get back to work ( lunch at the desk)
Bit of core work over the last few days too, good start to the week

Annie get your Run

I always compliment the doggies (and their owners!) in Ringsend Park at lunch as they're quite often on the grass with lots of runners taking over the paths . Are you racing on Sunday D?

Duanington

Annie get your Run wrote: »

I always compliment the doggies (and their owners!) in Ringsend Park at lunch as they're quite often on the grass with lots of runners taking over the paths . Are you racing on Sunday D?

ehhhh, compliment them.....yeah, that's what I did too....:o


( most of them weren't on the grass but its not my park !)

I am, another week, another race - what about you?

Annie get your Run

Duanington wrote: »

ehhhh, compliment them.....yeah, that's what I did too....:o


( most of them weren't on the grass but its not my park !)

I am, another week, another race - what about you?

:D It's usually in my head (the compliments) but yes I'm sure it's not the case all the time!!

Yup, can't wait, first time in 4 years I can take part albeit as a 'steady' run - leave some tea and goodies for the rest of us!!

OOnegative

All the best tomorrow afternoon D, more progress for you pls god. Run well.

Duanington

28.01.2018

Friday

Easy miles around St Anne's\coast road.

Felt a little groggy and stale for this one...which usually means I'm in for a good race! Still a little concerned that I was carrying a bug of some sort.

7.4 miles



Saturday

A little better but not great, 4 easy miles out along the coast and back. Strides didn't fill me with confidence


Sunday - Raheny 5

I’m in PB shape, deffo.....I think....I’ve felt crap all week but that was just some bug or whatever, slept well last night and didn’t feel groggy this morning for the first time all week. Yep, PB shape for sure.....or maybe not,...how do I kow? I’ve raced three times in the last 6 months, twice in xc....one of those was ok, the other was good.....crap, I’ve nothing to cling to....nothing to tell me I’m DEFINTIELY GOING TO PB......f*ck it, I’ll run it and see how it goes.
The latest race in the comeback series was the local favourite, Raheny’s annual 5 mile race.
I’ve only run this once before, in 2016...29.17 ( I think) and I enjoyed it that day, loved the route and loved the big race feel in a local setting, a little like the masters XC. I had been struggling with energy levels all week but that was most likely a combination of whatever nasty bug had gotten its grip on me and jet lag lingering longer than it should – fitness wise, I knew I was there or thereabouts. A PB should be on, the wind could threaten that but even then, it should still be there.

Up to the start area nice and early to help D jnr get organised for her race (800m) – she’d a bit of a wobble towards the end when she saw the crowds but got there in the end with a little company for the last 100m or so.
I ducked into st Anne’s to get a warmup going, almost running over Jerry Kiernan for good measure, he gave me a nod in fairness to him, not half as cranky in real life.

A couple of very easy miles done, a few strides around the corner from the starting area and I was as ready as I was going to be. Bumped into Gosh and Luke on the way to the starting line, decided to line up just behind them to avoid getting stuck in traffic at the start.

I’d no actual plan for this, I thought about holding a certain pace and easing into the run, drop back into the wind, race down the avenue etc.... but basically after failing to arrive at any kind of cohesive plan, I said I’d run as fast as I can for 5 miles – simples!


Before any delay, we were off, the pace picked up nicely just about straight away, I was surprised at how quickly we got to actual racing pace. Around the first corner, running alongside the park, I was finding the pace pretty hot here, definitely outside of the usual comfort zone but I decided to stay with it and see how I felt at mile 2. A sharp left onto Watermill, left again back towards the starting area and we were heading back along the park again – in the opposite direction. Watch beeped and I could not help but to check it ...it had been a blur really..

Mile 1 5.36


The slight drag up towards the Howth Road isn’t quite as bad as the old course, it’s a little more sheltered too but I still felt the wind biting in my face, I tucked in behind a group with none other than Catherina McKiernan and ploughed on. I took my share of time at the front of the group, trying to drive the pace up a little, it was hard work to be honest but I knew that we had a more straightforward section to run once we turned off the Howth Road.

The support along the opening couple of miles was a real help with some boardsies, parkrun folks and clubmates giving shouts of encouragement, it really did help to keep momentum going. At the junction with the Howth road, we swung left up the drag and then left again, piling up onto the footpath, before quickly getting back onto the faster road. The pace had settled a little and I could see a few people pulling away, I gritted the teeth and embraced the discomfort again, working to keep the legs turning and lungs blowing. Big shouts from Ferris and FBOT along this stretch, I knew they were thinking what I was thinking – “he’s looking far from comfortable here”...in fact, Mrs Mc gave it away with a “ Dig in now D” or something similar shortly before, I was indeed digging in but I was backing myself to keep doing it for another few miles.

Mile 2 – 5.45 (didn’t check)


Left onto Mount Prospect Avenue, the discomfort was there, I had no real idea of where I was timewise but I was trusting myself to just run the best race I could without the distraction of a watch. I was tempted to check the pace at one stage when I passed a group of walkers so allowed myself to do so at what felt like the halfway point. Everything seemed in order, I was blowing hard, working hard and running hard....but still the strength was holding. A near miss with a walker almost sent myself and another runner flying at the first turn on Mt Pospect and after a bit of moaning from all quarters around me, I decided to get out in front of the group to dictate the pace again. I could see a couple of runners I know still well within my sights, they were low 28 minute 5 mile men so I knew I was cooking things close to the edge at this stage.

Mile 3 -5.41 ( didn’t check)

Around the bend nice and fast, left into St Anne’s and we rounded the stretch by the playground before turning into the avenue and that wind again. A stitch had been niggling away at my side for about .5 mile now and it really made itself known now, it cramped hard and I knew I was going to have either just see this out or ease up a little to let it pass quicker. I tried to force the air right out of the lungs a few times to stretch out the muscles and see if that helped – it did, for a minute or so but I could sense the effort levels around me too, the whole field was slowing on this stretch.

Not sure why but I thought it wise to go out on my own into the wind to stop the pace from slipping back, a Tallaght runner came with me and we both ploughed our way up that never-ending stretch of road on the avenue. Stitch was hurting, legs were pumping, I was breathing very heavily and the breeze felt like a hurricane now, I was stupidly looking out for the 180 turn ahead, eyes on the ground D! I got a bit of control back into the stride just before turning around the cones.

The turn brought an end to the wind, the drag and almost the stitch. I was hit with a combination of “ I cannot hold this pace anymore”, “ this stitch is going to kill me” and “ There’s Ferris ahead, try not to puke in front of him”...but I gradually regained some composure, got some better fluidity into the stride and started to pick the pace up again. One mile to go, less than 6 minutes of this crap left, f*ck it D, dig in and grind out whatever you can.

Mile 4 – 5.50 ( didn’t check)


Great support at the end of the Avenue, turning in toward the trees , I was dreading the next section so thought I’d make as much of this stretch as I could. In through the trees and up by the Dog’s playground, the wind was in our faces again. I was more or less out on my own again with a BP runner up ahead, MurphD gave a nice shoutout here and I ducked in ahead of the BP runner on the way out of the park. This was hurting like hell now but I wasn’t feeling the drag like I thought I would and could sense the end approaching so was starting to put in a bit of a surge. Heading in towards the last 500m, the support was great – lots of vey welcome shouts from the crowd and I was feeding off the energy, around the last bend and I just went for it, saw the clock and thought I’d squeeze the ****ing life out of this one....went by a good few runners and I think I was pipped at the post by someone that came with me...it didn’t matter really, I was spent, nothing left.

Mile 5 5.34

Over the line, stopped the watch on 28.28...chip time of 28.23

Saw Luke up ahead in the finish area, ( super strong run today from him) gave him a decent manhug before ducking out to get the goodie back and get some fluids into me. A few chats and catchups with clubmates and old pals before heading off for a bit of a jog with the kids to mind the legs a bit. Met Aquinn too who had a really solid run today ( well done again, A)...spotted quite a few boardsies finishing well which was great to see

This is a big PB for me but the time is almost irrelevant (almost), I ran as close to the edge as I could today and hung on when I thought I couldn’t, the stretch up the avenue nearly finished me off but it didn’t....that’s priceless really in terms of racing. There may even have been a few seconds more on a calmer day but then would I have worked as hard to make them up? Who knows.

AMK's better half said to me in Dunboyne last year ( after I blew up after 2 miles) how the bad days make the good days even better...that kind of stuck with me over the last few months and I was fully prepared to give A an earful if it didn't happen soon....but it did, thankfully!

First PB in quite a while and its right up there 

OOnegative

Jeez I was in pain reading that D, super stuff again from you & fantastic racing. To run a strong PB like that after the episode you have been through shows how tough & determined SOB you are. No manhug for the Claw.......

Swashbuckler

Excellent report. I particularly relate to your internal dialog while racing haha.

Very interesting to see just how far to the limit you pushed yourself. Made me consider my own effort levels when racing.. Food for thought. Thanks. . Great read and well done on the pb.

So what happens when you eventually catch up with coach? Do you guys swap roles then?.

Annie get your Run

Delighted for you D!!! They have rebuilt you.....!

Murph_D

Awesome. Great report and a great race, D!

hot buttered scones

Great running and great determination there. Congrats on the PB and on the return to form.

ariana`

Wow a great read, well done on racing your guts out.

aquinn

Absolutely brilliant. Delighted for you.

Great to see you at the end and thanks for the support.

Wubble Wubble

Brilliant run and report. Some going for the "latest run in the comeback series".

Mulberry

Well done on giving it absolutely everything, a very brave race, fantastic stuff.

FBOT01

OOnegative wrote: »

Jeez I was in pain reading that D, super stuff again from you & fantastic racing. To run a strong PB like that after the episode you have been through shows how tough & determined SOB you are. No manhug for the Claw.......

Somethings are just not for sharing;)

FBOT01

Great race D and well deserved result. What is it they say "Hard work beats talent when talent fails to work hard!!" but when you have both you get results like you had yesterday. Onwards and upwards. Great report too.