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The main thing is keeping the main thing, the main thing
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It shows that canvassing does work, as shameless as it is
Congrats though, this log got my vote even though I've never interacted on it. Even us newbies get a lot of info from it. I was all set to start punching my legs if they started cramping during DCM!!0 -
Tuesday 31st Dec: Session Day - Had planned a few beers for NYE so wanted to get this session done and have a recovery on NYD.
The session was 5m Easy / 3x2m + 2x1m (off 2 mins) all at Tempo pace (about 6.05-6.10/Mile).
These long tempo repeats were my least favourite run in the lead up to Rotterdam last year and I don't think I completed 50% of these runs as prescribed - so I was feeling a bit of trepidation before the run.
In the 5m easy section, I was feeling fatigued and was convincing myself to put the session off - as I got nearer to the 5 miles, I figured I'd try 1 rep and see how I felt.
Surprisingly - it went very well, as I finished the last 2m set, I was down by the Zoo - I reckoned that the next 2x1m would be tough as it was uphill into a breeze, so vowed to do them at MP if needed - still a good session. But once I got going, I hit the tempo pace quite well going up Chesterfield.
Mind Games are the business.
1st Set: 2m: 6:00/6:04
2nd Set: 2m:6:06/6:08
3rd Set: 2m: 6:04/6:07
4th Set: 1m: 6.09
5th Set: 1m: 6.14
Total: 14.3 miles
Wed 1st Jan: As things transpired, I was quite well behaved on NYE - I was greeted to a very calm day in the PP as I done a recovery run - watching the crowd warm up for the Tom Brennan 5k. Spoke to a few of my clubmates, including the female winner!
5.8m all on grass - 8.35 pace
Thursday 2nd: I've been looking for a different podcast to try - getting a bit bored of 2nd Captains, well, bored of Ken Early actually.
I came across an interview with Scott Fauble - US Runner - 2.09 in Boston this year - on the Rich Roll Podcast.
I downloaded the 2019 'Best of' podcast from Rich Roll and loved it - he goes in deep on a number of topics, with each podcast over 2 hours! - So I've about 400 podcasts to pick and choose from in the coming months!
Also listened to Scullions latest - I really hope he nails it in Heuston, for his own mental health!
Ran down to the park and done a nice lap, heading for home - a hillier last 5m.
10.8m at 7.50 pace.
Friday 3rd: Up early as I had a busy day planned (not work) - out before 8am and down to the park and back - dont recall too much about it, but it happened.
7.4m at 8:20 pace
Saturday: Long run Session: Plan 2E/8MP/1E/3MP/2E
I though that this would be a piece of pi$$ - afterall during my training prior to Jingle bells, I done Tempos and progression runs up to 8miles at a faster pace than this.
Up late though, had a piece of toast and coffee - done my business and out the door.
Felt fine on the warm up - stopped to do a few stretches and seen Sean go by - looking as lean as I've ever sen him.
Started off on the 8m segment and by 0.5m I was huffing and puffing. Jesus, whats going on. This felt harder than the 2m tempo session midweek. It was a bit windy in patches, but I fet awful out there.
Thought about canning the session and going again on Sunday, but also thought logically about it - it was still 13-14 weeks to Manchester, any sort of a session at MP would be beneficial, especially if the effort felt harder.
So, I changed the session to 2m MP reps - aiming for 6:30's.
Done 4x2m MP as part of a 16m run and it felt very hard - but surprisingly, afterwards, the legs weren't sore, the body didn't feel fatigued as previous week, - definitely not enough fuel and definitely did not prep for this session as I should have the previous day. Lesson learned.
Still a good session though!
16miles at 7.16 pace
Sunday: Met up with the club for a few miles in the PP - a good crowd.
I resisted the urge to run harder with the young lady leading us out, so stuck with the crowd - a few of them I haven't spoke to in a while.
Really enjoyed this run, its a great social outlet and I need to run with others more often.
Legs felt great before, during and after.
8.8m at 8.07/mile
70m for the week.
Happy with the 2 festive weeks - totaling 143 miles with some good sessions and long runs.
Back to routine now!0 -
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Monday: Rather than go straight to the Phoenix Park like usual, I mixed it up a bit - 'cos I'm rad like that.
I went in through the Ashtown Gate, not the Castleknock Gate. Major changes going on there. New year, New me...............
8m/8.14 pace
Tuesday:
I hmmed and hawwed about doing a session or another easy run and leave the session to Wednesday (less breezy).
I wanted to get it done on Tuesday as I'm starting a pilates class on Thursday and didn't want tired legs going into this.
Decided to run the easy miles part of the session 1st and get a feeling for the wind.
1st 4m were into the wind and I knew any session into the breeze would be tough.
After an hour (7.4m at 8.14 pace) Got back to the car, changed into less warm top - dumped the earbuds and phone and started off on the session.
Session: 1 hour easy pace / 6x1km CV (90s) /4x200 (200) / CD (Original plan was to do the 6x1km at 5k pace with 3mins rec, but CV pace would suffice given the conditions and darkness - with a shorter recovery)
I started at Castleknock Gate and done the 6x1k down the North Road - there was a tailwind for the 1st 1, side on or shelter for the next 3 and last 2 were exposed. For the 90s recovery - I slow jogged back on myself to maximise the distance on the North Road.
The 1st 4x1km went super - yes it was slightly downhill, but the headlamp is next to useless doing faster stuff - my new Nike Reacts were also slipping a bit on the damp surface, I could feel pressure on the left quad as a result. 1st 4 were 3.36 (5.48 pace) (5k pace is 5.40).
The next rep was tough towards the end - I knew my form was slipping and that it would be slower - sure enough 3.42 (5.58 pace).
I thought about canning the last rep, but took an additional 30-40 secs walk recovery and went for it - even if it was a 3.50 - its still in the legs.
I was just coming to the end of it and my watch died, so I guessed the last 200m or so - I know I was at a faster pace than the previous rep, but the last 200m or so was uphill - so we'll call it a 3.42 as well.
The prescribed CV pace for me is 3.36-3.41 per 1km - so happy with the outcome.
I walked for about 2 mins and jogged to a nearby spot I knew to be 200m (my wife is amazed that I know these distances in the park).
Done 4x200m (counted to 40 seconds) and jogged back to the start.
This left the worst part of the run - the 2.5m back to the car - the wind had picked up something terrible and the gusts were awful - I was standing still at 1 stage.
Delighted to finish - I was tired afterwards, but done a decent job at starting the recovery right away.
15m total0 -
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Friday: 7 miles after work - 8.18 pace - legs tired today after Pilates on Thursday - but not as tired as last week.
Saturday: I was in 256 minds if I should do; An Easy run, a hard session, an easy session, a progression, a shorter run with harder stuff...... So I compromised
I met AJ (a Cru runner - former MSB, chasing sub3 in Seville) for the 1st part of it.
We did just over 5m easy and she wanted to do 3m at 6.50 pace - during the run we changed it to 4miles and as the 1st 2 miles were progressively faster - I thought I'd push on a bit to see if we could do the full 4 as a progression. - 6.47 / 6.42 / 6.40 / 6.31
It was harder than I expected - these should be bread and butter at this stage - so I take this as a bit of a wake up call around diet and hydration (pizza and wine the night before).
We then done 4m easy and we parted company - she was doing another 2m at MP and I went off for a faster few miles.
I done a 15 min tempo - about 6.15 pace - which is not bad for mile 14-17 in a long run - but I was tiring towards the end - I had thought about extending it to 3 miles but I was fading fast.
3 miles cool down for 18.5 total.
Sunday: I was out Saturday night, so missed the Sunday run with the club - went out later for a few recovery miles on the grass around the Papal cross - lovely underfoot down there.
5.3 at 8.30 pace.
61 miles this week (+ a Treatment on the quad + a Pilates class + a rest day).
11 weeks to Manchester - that's a long time to keep motivated and to ensure I peak at the right time.
A couple of weeks ago, I was thinking that I was really fit and that I could possibly over train - this week I'm thinking that I'm knackered more and I'm so unfit!! Amazing how things work - no doubt its the cumulative fatigue from the miles, back to work, Pilates class and the treatment this week.
Next 2 weekends are race weeks.
For Raheny, I plan to only slightly taper - but still run 55 miles or so - still going to do a decent session on Tuesday with a lot of volume.
For John Tracey 10 - I'll use that as a down week - longish run the Monday after Raheny and maybe some short sharp stuff on Wednesday.
Then its 9 weeks to Manchester where I'll follow the Naz Elite plan by Ben Rosario.
So technically, I'm not marathon training yet..........
BTW - was great following Scullion today - absolutely delighted for him. You know your invested when your whole family knows he's running today and they are asking me how he's doing.
Some months back, when he started podcasting, I put up a post here, kinda mocking his slightly arrogant way of speaking - I really regret that now.
He does put everything out there, he is really honest in an open way and its absolutely brilliant, compulsive listening. My goto podcast when it comes out.
Top marks to the man today.0 -
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Forgive me father for I have sinned - its been a while since my last confession............
Monday: Went for a run during lunch break at work - down to Corkagh Park and around it - what a lovely place to run. Certainly helped the mojo.
6.9m @ 7.49 pace
Tuesday: Session - went out with the intention of doing 2x5m at MP'ish - but had not settled on what I'd do even after I started - I just knew I didn't want to run as fast as Tempo pace as Raheny would give me a good 5 mile workout.
Ran down to the zoo as the warm up and then ran up Chesterfield, and back down the North Road - turning in by the triangle and past the Aras.
Finishing up by Garda HQ/Back side of the Zoo. - a couple of 6.20's in there kept it honest, but a little too fast maybe.
Done the bones of a mile recovery, before starting the next segment - meant to be another 5 mile at MP.
1st 2 miles were uphill at 6.38 pace, next 2 were at 6.22 pace - again, slightly too fast.
Coming down Chesterfield - I just felt that the effort was too hot for the pace, so I left it at 4 miles for the 2nd rep - still happy enough with the workout, but knowing that I need to more MP longer stuff.
14.5 miles at 7.06 pace - it be interesting to see how Raheny goes after this! Its amazing the number of times you do a shorter workout on race week and wonder if a longer workout would have been just as effective??
Wednesday: 7.8m at 8.10 pace - felt very strong today - one of those runs when you know you are tired, but feel strong enough to get through it. happy with th run.
Thursday: Met KSU today in Corkagh park for a few miles - I was just doing a few to watch the mileage (and I had a meeting to get back to) but truth be knowing, I could have ran with him for 20 miles as the chat was great.
4.7m at 8.09 pace
Friday: from the house down to the park and back - 6.9 miles at 8.18 pace.
Feeling fat, slow and tied all day - really hating race week - the Fridge is my best friend as it keeps calling to me.
Went out for dinner tonight at 8pm - told 2nd born we'd be home at 9.30 - 10 / met friends in the pub. Ouch.
Saturday: Long Lie in today - brekkie in bed too - got up and went for a few miles in the park, put on the new Next % for strides - they are light, but they dont feel as good as the 4% and they slap a lot while running. The min I put on the 4% I felt they were cheat runners - with the next % they feel less so.
4miles with 6x20sec strides.0 -
Sunday: Raheny 5mile
I was a mixed bag over the weekend with this race - part apprehension and part disinterest.
While this was not the 'main thing' for me - it did offer an opportunity to see how I was v last year (following similar plan) - I do dislike Sunday races butI was distracted enough on Saturday as my MIL is in a Convalescence home recovering from a hip operation, so went to see her on Sat Night. Sunday was a trip to the mother, prior to raheny - but still felt a bit sickly in the tummy thinking about the race.
Got to Raheny, parked illegally on the Church grounds and set about my warm up. As per previous years, went back for my gloves. A chat wiht a few faces from here including Laura - that chat stayed with me during the race and framed my race - done a few strides and lined up about a month behind the starters.
There was a starting gantry this year and mats, so I knew where the start-line was, but I was very far back. There was a lady next to me, who would probably run it in an hour, texting her family, so I knew I wasn't in the right place
Gun went off and the first few hundred meters was a $hit show for me - I think the clock was at 17-18 seconds before I crossed it!. A lot of weaving in and out but eventually found a line that offered a good stretch of the legs.
Found myself running too fast initially, trying to catch up to people who should be behind me. Settled into a groove and felt good. I knew it was going to be a good day.
Mile 1 clicked by in 5.51
The 2nd mile was more over taking and trying to keep from some of the gusts by hiding behind a couple of big guys.
I got a bit confused on this mile as my pace increased in certain parts - I was reminded of last years update regarding this being a fast mile - yet it didn't seem that fast. (turned out to be the wrong mile).
Mile 2 beeped at 5.51 and I got a bit worried that I was slowing down on the fast part of the course.
I then realised that it was mile 3 that was the fast mile and I picked it up slightly - I seen Eddie N ahead and had him in my sights, I came upon him and Jamie at the same time, a quick chat with both and was off in search of the next person - I was racing at this stage - the watch was secondary.
Mile 3 was a quick 5.41.
The road down to the park is nice - I relaxed a little here, knowing that the 1st bit of the hairpin would be tough, so approached it as such.
I tucked in behind some lads on th up, but they were going much too slow, so pushed on and felt good.
I turned the hairpin and 4m beeped at 5.47 - I was delighted at that as I felt strong and knew for the 1st time that a PB might be on the cards.
I kept trying to pass people - pick them out, pass - go again..........make sure time isn't slowing.......& repeat.....
As I got to the end of the park I knew I was in with a good PB chance - DD gave me a shout - quick check of pace on the watch and out of the park we went.
Not long to go now - I felt great, I kept passing people and as we hit the turn I risked another glance at the watch - I could just run it in at this pace and PB or I could push on for a decent PB - I pushed on, passing another 1 or 2 - took the final turn and put on the afterburners - my finish was at 4.5x pace. Last mile was the fastest at 5.37.
Crossed the line as 29.02 ticked by, but knew I had a lot of seconds in the bag.
Official time of 28.46 for a good 7 second PB from Dunboyne BHAA in 2017.
Delighted with this at this stage. Did the new runners help - well, I was 9 seconds faster this year, but last year, I had ran 4.92m vrs 4.99 this year - so its a bit relative.
The records will show its a PB as it is a PB!!
Great meeting a lot of Boardsies afterwards - wont name them all for fear of missing some - but a great group of people.
Warm down with Healy having the chats about next weekend and Manchester.
Onwards to John Tracey next week.
54miles or the week. Looks like Tuesdays session didn't really have an impact.0 -
Well done A. Sorry I didn't see you to give you a shout as you went by my corner, trying to look for all the faces as well as watching for rogue cars!
Delighted to see the PB - and that feeling is what we were talking about!
Good luck at Trim.0 -
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blasphemous stuff... 
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