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Wednesday: Rest day
Thursday: Felt very ropey on Thursday morning - the body was giving me that 'Dont run' vibe that I NEVER get (haven't been sick since God was a Boy).
I had hill sprints on the agenda, so decided to just run easy and dont do the hills - was heading home after 3 miles when I met a buddy, so ran with her for a bit - nice and easy - caught in the rain again.
Had a shower - had dinner and brought the dog down to the PP - got caught in the pi$$ing rain again.
7.9m / 8.20 pace
Friday: Was woken up at 2.30am and again at 5,30am by the dog - ended up feeling $hite all day Friday.
I took a sick day and stayed i bed - didn't run.
Saturday:
Felt a lot better and with the decent weather - I went out for a 90min walk and then an hour easy run - felt fine all day Sat.
7.1m / 8.10 pace.
Sunday Had a great nights sleep - but woke up feeling very much on the 'meh' side. The lashing rain meant there was no chance of me running in it - I probably would have died
Spent the rest of the day convincing my family that I don't have Covid. (must go for a test if not improved on Monday)
A bad end to the week.
35miles for the week.
I've a decent squad assembled for the TT on Saturday for Mr H.
Just hope that I'm healthy enough to take part
I registered for my vaccine this week (as I'm old) - I bet you I'll be called on Saturday morning at 10am!!0 -
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Friday 28th:
Couldn't wait to finish work and get out on a run - I was off work on Thursday as my voice had totally gone - spent the day in bed.
Woke up Friday like a new man.
Threw on the Invincibles and done a lap of the PP - The North Road is open again - I thought momentarily about changing the route for Saturdays time trial, but decided against it - it was going to be a warm one and running up Chesterfield in that heat would shur kill ya!
8 miles at 8.06 pace
Saturday:
Here follows a Race report for a race that wasn't a race and I didn't do it. Go Figure.
Big day today - Healys TT - I had got a few heads together to help out for this, including Aoife Cooke (who was in Dublin to do the Late Late Show).
There were people dong a 10m TT from the training group, plus another friend who was doing 10k (ended up doing 4 mile).
Others had also volunteered to run with them and Demfad was on hand to act as a back marker on the OS road to help with traffic.
I was also going to be going around on the bike - stopping traffic, giving water etc - so tere was a 'race feel' to the day.
Like all good race directors, my day started brilliantly by waking up at 9am (never ever happens!) - 45 mins before I had planned to meet them.
Got ready and got the bike out - Flat tire...NO!! $hit
Couldn't find the pump......$hit.
Changed clothes again and was getting into the car - daughter found the pump.
Kept the running gear on - and manically pumped up the tyre - half way through - the pump broke. I was sweating buckets. It would have to do. Tried to fit the bike i my wifes car - no good - jesus, this was stressful.
Eventually made it down to the Popes cross carpark only 2 mins late - the stress of the last 45 mins was gone.
Met everyone - done the intros - told them the plan - re-iterated the dodgy parts of the route and set them off on their warm up.
About 10.05am - we were at the start point - I shoulda brought a whistle - but they were set off on low key 'go on, start now'
I went ahead on the bike to make sure they turned at the 2nd turn at the triangle on the North Road - then hightailed it across to take photos and stop traffic as they moved across chesterfield to the other side of the road - Demfad was up above on the OS - but no sign of Johnny - $hit has he fallen off already! - No, his lace opened!! Thankfully a training buddy ran with him until he found the group.
The furze Road was the designated water station - made sure AC & Johnny got their water - Aoife was moving ahead a bit but came back to the group for a bit as I dont think she knew the way.
The Traffic Marshalling at the roundabout at the top of Chesterfield was a bit haphazard, but they got through them.
Probably by the 6th mile - Johnny was on his own - Aoife inadvertently took the 1st turn at the triangle, so moved much further ahead - Jan had slowed down slightly on her 10m TT as the heat took its toll and Johnnys buddy was a bit behind.
And so this went on. It was a solo effort from here. I done my best to stay with Johnny on the bike - but had to look after the others too.
I stayed with Johnny at mile 7/8/9 coaxing him through - telling him how brilliant Man U were.
At this stage he was in trouble - I considered putting the idea in his head to do a 10m TT but didn't - it would have been an easy 'out'.
I flew off to catch the finish for the 10 milers and then made it back to Johnny - he was in a world of pain by mile 11.
He told me was was going to run on the hard shoulder, but as he turned off the Furze Road, he took a bad stumble in the mud - it threw him a bit - but we kept going. The pace was slowing.
Coming around the North Road - I discovered that I had got my finish line wrong, but facing the ever busy traffic on Chesterfield would have been bad for Johnny - he made the deciaion himself to do the last mile on the North Road - it was like he found a new cadence and his grunting had stopped (I thought he was giving birth at one stage, he was working so hard) His pace had noticeably increased. He went from a 6.12 12th mile to running in the high 5.50's for the last mile
He cracked out a 5.58 and then a 5.21 for the last bit for a fantastic finish to an extremely brave Time Trial - more than half of it was done solo.
Anyway - I'll let JH go into the gory details.
I went home - had breakfast - then went out for a few miles myself - the legs a bit tired from the bike.
5.7miles at 8.09 pace.
Came home and had a quick shower then off for the Moderna Vacine in City west - of course, halfway there, I remember that I forgot my ID - such a day.
Eventually got there and was in a huge Q - 2 hours later - jabbed and home!
Brought the dog out for a 90min walk in the PP - what an evening!!
Such a busy day.
Sunday: Coach had asked me to do a light session - a Progressive 20min Tempo from 7min/miles down to 6.15's.
Done my warm up - and was off - I had broken it down into 4x5mins sections. (6.51 / 6.40/ 6.23/ 6.00) - last bit was a tad fast, but hey - thats ok.
No after effects of the vaccine or last weeks illness - the legs were a bit tired from yesterdays exertions though!
8m total.
22 Miles for the week0 -
Bless me Father etc etc............
Monday 31st May: Just over 8 miles in the PP - ran around the Peoples Garden, which is very hilly and probably why I dont do it too often!
Quite tired today - took a few breaks in the sun.
8.1miles - 8.31 pace.
Tuesday: Light Session: 20m at 6.15 pace.
20 min WU to Whites Gate inc some strides.
20 mins Tempo down the North Road, around the triangle - back up Chesterfield and onto the OS road.
20mins cool down.
Legs felt a bit tired during this - but got through it ok.
8.3miles
Wed: Rest Day.
Thursday: 12x12 sec hill sprints
Jogged down to St Marys hospital, I had the 12 hills programmed into the watch, which worked out well - saves me looking for twigs!!
8.4m total
Friday: Had a day off on Friday, went out at 10:30 - down the canal and into the Park, back home.
My Glutes were a bit 'meh' after the hill sprints - it was my 1st time doing them in 3 weeks so took it very easy.
8m in 8.38 pace.
Saturday: Session 10at6.45 pace
Another session that the coach was using to get me back into the swing of things.
2m warm up and strides and set off. It was quite warm and humid out, kept the initial miles to the top end of the park - no hills.
It was similar to the route I'd done for Healys TT - after 6-7 miles I was getting sick of it too!!
I was feeling strong enough - but working at the same time.
As I was coming around by the Polo grounds - I had to whip off the top - drenched with sweat. Bad move (as I had to put it back on later )
The last mile running on Chapelizod Road towards Donore felt tough - but it actually felt better than the last time I had done this session.
Average pace was 6.40 for the 10 miles.
14.5 miles total.
I weighed myself after the run and I was 173 pounds - I cant remember the last time I seen that on a weighing scales!!
Thats 12st 5 in old money - or 78.4kg in Bitcoin.
I didn't weigh myself before hand but later on that night I checked and I had put on 6 lbs.
I've spoken to coach about this and will monitor it here going fwd.
Sunday: a lovely 8 miles down to the PP and home by the Canal - beautiful day out there.
8m / 8.30 pace.
55 miles for the week.
So May was a bit of a disaster to the end of it with illness - I managed 208 miles - but felt the illness knocked me back some weeks.
Hopefully picking it up again and this week has a decent session on Tuesday and a bit of a longer effort at 6.40's on Saturday.0 -
Sunday PM: An overnight stay in a hotel / 3 course meal that I didn't cook / and..............Pints..........in real pint glasses!!
Note: I'm so out of practice at 'Pints' - must train harder in the coming months.
Monday: Spent Monday morning at the beach with Mrs AMK & the Madra - no hangover - luckily me being out of practice at drinking alcohol has some merits.
A lovely 7.5mile around the park - beautiful day.
7.5m/8.15 pace
Tuesday: Session: 20min tempo @ 6min/miles / 5min R/ 10x1min on/off (@5.30 pace)
In light of dramatic weight loss and sweating in previous sessions - to prep for this - I had a decent lunch and also took on some electrolytes during the afternoon.
Drove to Whites Gate as I was going to do the 10x1min on the Polo Grounds - that would leave a 20min jog back to the car.
Done 20min warm up & strides - body felt a bit 'meh' but I expect that on a session warm up these days.
Started from CK Gate, down the North road, around the triangle and around by the Zoo.
Due to the downhill nature of it, I was a few seconds faster per mile.
I actually wasn't sure what way the body would react to this one - but it held up pretty well.
The only real damage was the last 4-5 mins - turning at the zoo and going back up and turning right for the zoo car park, I noticed the breeze here too - finished just at the Polo Grounds.
The splits were 5.54 / 5.53 / 5.58 with the last 2mins 14 secs in 6.10 pace.
I never looked at the Gradient adjusted pace for this route previously.
The difference in the North road downhill is just 2-3 seconds (my pace 5.54 / GAP 5.56) - but the 2.14 mins shows 6.10 pace with a GAP of 5.48.
Its just interesting - wouldn't have changed anything had I of known in advance.
I took a 5 min recovery (1 min walk / 4 min jog) and started onto the 10x1min on the Polo Grounds.
I used to do sessions every Sat on the Polos with MSB for quite a while - so was looking for some feel good nostalgia.
It never came
I absolutely hated it - I think I lasted 3 reps on the grass and then continued the rest on the road around the Polo Grounds.
I found it impossible to judge the pace - the initial reps - too slow at the start - had to increase near the end.
Later reps - too fast at start - had to slow it down.
But felt great to run 'fast' - all my reps were faster than prescribed (5.30) ranging from 5.15 to 5.26 - not too much you can take from that as they are so short.
The 1 min off's were mainly walk recoveries.
Jog back to the car for cool down........cool down - in this heat!!
10.7 miles total.
Some other notes worth jotting down:
S&C:
In the last few weeks my ancillary work has just fell off a cliff.
I've gone from doing 2 pilates sessions a week to nothing.
Commitment made to get back on that horse and do some 'stuff'.
Diet:
I've cut out white bread (apart from bagels) in the past few weeks and the difference is amazing.
Less bloating - less....ahem.....wind - and I make more of an effort to fuel better (other than toast).
Alcohol:
As referenced above - a few pints on Sunday night - but joking aside, both me & my wife have cut down (not cut out - that would be sacrilegious) substantially on red wine.
Huge difference, mainly in clear headedness and in the enjoyment of a glass of wine or a beer.
Non alcohol beers are my goto quite a lot (at home) - theres a huge array of nice non alcoholic beers (brew dog).0 -
Wednesday: Rest day - done about 20 mins of S&C - 10mins of the Scullion Ab workout (I think its a good one) and 10 mins doing the Myrtil routine.
Thursday: 12x12sec hill sprints. 30 mins to the Hill by St Marys - 12x12 secs - walk recovery - 30 mins home. Simples.
Last week I noted my Glutes reacted to this for a few days afterwards - no such reaction this week - so hopefully, normal service is resumed.
8miles total.
Friday: Lunch time run, down around the PP and back home - nice pace - no idea what I was listening to or if I was listening to anything.
7m @ 8.10 pace.
Saturday: Session: 2 WU/ 12@6.45 / 2 CD
So last week, I had 10m at this pace - an additional 2 miles this week - but I've done this previously - so was confident enough about it.
From next week - I'll revert back to the cycle of Easy week / Hard week between the 6.40's and 6.15's until we start into the Marathon block.
At this stage - I've no idea what my Marathon pace will be - which is a good thing.
Quite often we go into a plan hoping to beat a certain time and train to that - this time - I'm training away and will learn my MP closer to the day, depending on my fitness.
One thing I did differently this week to previous weeks was to include a 320 Maurten Drink in my morning prep.
I had my coffee & toast and 500ml of that silky goodness
I parked on Furze Road and also stored a bottle containing electrolytes in a tree - within easy reach so I could take on the run.
Done my 2m WU & Strides and set off from CK Gate.
I settled into a nice rhythm early on - I knew the plan was for 6.45's - but I felt comfortable at just below 6.40's and just kept that moving - I used a variation of the loop that we had used for the 10m TT recently - I noted that it was a perfect morning for running today, little breeze and quite mild.
At the 8 mile mark, I was coming around by my drink - I actually didn't need it, so ran on - thinking to myself later, that I should have taken it to at least practice drinking at pace.
As I was into my 10th mile - I was thinking about how difficult last weeks 10 miles were at this same pace, but I still felt fairly comfortable.
I was however, getting fairly sick of the route (again) so went down Chesterfield to the Polo Grounds - the thing that I was happy with here was that in the past I may have chosen an easier route to maintain the pace - whereas this week, I felt confident that had I turned back up Chesterfield, I would have ran the same pace.
Finished with 12miles at 6.37 pace - my most comfortable outing at this pace yet.
HR was about 158-161 for this which was encouraging - last weeks 10m at similar pace was up to 168 - when I done 12@6.40 in April - my HR was 158-167.
So all moving in the right direction.
That being said - when I stopped at the faster pace - I met an old friend and was chatting to her for about 10 mins - when I tried to get going again, jebus, my legs wouln't work
2m cool down.
Sat PM: I noted that I was out of practice on my 'Pints' last week - so got in some practice on Sat evening.
Sunday
8miles recovery - down to the PP and back - The invincibles are great for days like these.
58 miles for the week. - Feeling back to myself.0 -
Monday:
Took a late lunch and went out for an hour - down to the PP and back up.
Listened to a Marathon Nutrition interview on Marcus Browns podcast - while it wasn't new information to me, it did make me make a commitment to check my food intake or a week or 2 to see what macros I'm getting v what I think I'm getting.
7.8m / 8.10 pace
Tuesday: 15x2mins on/off - 'On' was to be 5.30 pace.
Quite a warm day out - so made sure I was well hydrated before venturing out.
I also drove and parked on the Furze, so I'd have a drink handy for during the session.
My original intention was to do all the reps on the Furze road - but the breeze changed my plans - it was quite gusty an in your face in 1 direction.
The 1st 3 were ok and on/ahead of target pace.
4th rep had part into the wind which knocked me for 6 a bit.
Next 5 followed a similar pattern - start off too fast, try to slow down, slow down too much, try to speed up at the end.
These were done either on Chesterfield or on the road to Farmleigh (which is exactly 2 mins@5.30 pace long ).
I had a longing for water at this stage, but was avoiding the headwind on the OS road which would have brought me back to the car - I decided to do the next rep (10th) up Chesterfield to the CK gate - and lo and behold - thats not "2 mins@5.30 pace" long - I had to avoid a couple of people as I made my way out the gate for a couple of seconds. - that rep was a 5.37.
Back down the road from Farmleigh to the OS road and I really needed water - so nothing for it than run the 12th rep into the wind.
That came in at a disastrous 5.47 pace and really leaving me on the edge - considering knocking the session on the head at this stage.
I took on some water/electrolytes and took an extra 30 secs in doing so. Ready to go like a new man.
The last 3 reps were 5.29/5.30/5.31
I done 2 mile cool down safe in the knowledge that the tan was nicely topped up
Ave pace was 5.31 for the 15 reps - but I'd say with the 2 outlier reps, that would be lower, which is important as the next few weeks see me moving up the valley (Stazza Parlance) repeating previous sessions but at a faster pace.
BTW - my macros for the day were no where near what they should have been - short on everything!!
12.5 miles total0 -
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Monday: A busy couple of days ahead in work with a virtual Strategy session lasting 2 days with a latish finish meant I needed to get this done early on Monday.
Up & out about 7'ish - body actually felt good.
7.3m / 8.14 pace
Tuesday: Session - 20x1min on/off
Similar to Monday - needed to get this done early due to meetings, but also a daughter finishing her leaving cert today.
In my day, you finished the LC and went out for pints - what does she want to do? - Go for a walk in the PP with me & the madra and get an ice cream!!
So up early and out by 6.30am. I'll repeat that - out by 6.30am!!
2.5 miles warm up inc some strides and set off into the session. I used from Whites Gate, down C'Field to the Furze Road, along the Furze, then the reverse back to CK gate.
Beautiful morning for it - the pace was set at 5.25/mile but I felt very strong today and averaged 5.17.
Fastest rep was the last at 4.59 / slowest included a corner turn at 5.23.
The recovery time seemed to be faster than the reps! (both 1 min - but it came around very quickly)
Best thing about the session was that I could have went faster for the reps and I could have done more.
Must be something about the early starts.
There actually is something perversely enjoyable about doing a session while most of the world is either asleep or having breakfast.
Not too sure I'll make a habit of it though - but it wipes the idea from my mind that I couldn't do an early session successfully.
2.5m home - in the door at 7.50am - showered & breakfasted and online by 8.20.
Great morning.
10 miles total.0 -
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It's mad I did the majority of my running very early when training for Bohermeen which was during the winter in the cold & wet & since the summer I haven't really been doing any early morning sessions...weird but like D said I think it's good to mix it up
Jaysus I remember going out for my leaving cert results, had to get myself a fake ID as I was only 17 :eek:0 -
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