One Flew Over the Cuckoo's Nest

Ferris B

Just dropping in here again in effort to give my stuttering log ( and body) a bit of kick start ...

Healthwise, I’ve been told by the doc the shackles should be able to come off in feb with permission to race past half marathon distance.
Running wise while I’ve been running irregularly, I’ve been getting out 1 to 3 times a week with weekly mileage topping out around 30m. While fitness is nowhere like it previously was I’ve still taken in a few races over the last few months to keep ticking over including:

5k (PB 18:34)
August: Park run 19:59
Sept: Grant thornton 5k 19:11 ( Short course?)
Sept: Park run 19:56
Nov: Park run 20:08
Dec: Park run 19:29 ( st stephens day)

5mile (PB 31:01)
May: Terenure 5m 33:11
June: Irish Runner 5m 33:21

10k (PB 38:56)
Dec 28: Fat turkey 10k 44:30 ( up & down howth)


I’ve an entry for the postponed Waterford half this sat. While my PB is 1:26 ( R ‘n R 2014) I’ll be very pleased if I can run near to 1:35. I not really going to push it though as fitness is lacking and Christmas excesses are still lingering and am really using it as a social run...plus I hear the hat is nice.

After Waterford I want to jump into the last 4 weeks of a 5m programme leading up to Raheny 5 which I had to miss last year. Assuming the health is all ok, the thinking then is to start a 18wk marathon programme for Cork 2016. Hopefully I’ll use that as warmer upper for DCM later in the year.

When it’s written down it all seems so easy!

Runs to date for 2016:

Jan 1st -7m (Ave 8:05) Gen Aerobic run to kick off a new year. No one about when I was running at 9am

Jan 3rd – 10m (Ave 7:59) Endurance run. Picked it up over the last few. Really enjoyed this.

It’s good to be back. Hopefully this is not my last log entry this year.

ThebitterLemon

Great to see you back C.

We need someone to keep that FBOT lad in check, since you've disappeared he's really gotten ahead of himself

Keep up the logging and all the best with your return to full fitness

TbL

annapr

Welcome back, C! And good to see you at Fat Turkey last week. I'm sure you'll treasure the Waterford hat

Murph_D

Great news from the doc. Welcome back. Although it seems you've been back for a while. :pac:

Mrs Mc

Welcome back C

Ferris B

Tuesday 5th Jan
6.6m Ave 8:20.

Ran in the company of FBOT. Was supposed to add in some strides and a couple of hmp miles in advance of sat but was too busy listening to yer man's stories about running exploits thru all 5 boroughs in NYC that the speedy stuff was conveniently forgotten.

Wed 6th Jan
5.2m Ave 8.09

My normal 5m loop. Was supposed to be recovery pace but since I'd nothing to recover from and a nasty weather front was chasing me I just ran at my default pace. The weather front caught me by mile 3.

Killerz

Great to see you back logging, Ferris. Looking forward to following your plans this year and good luck on Saturday.

annapr

Good luck tomorrow C! Looking forward to seeing a few new Waterford hats bobbing around St Anne's

Murph_D

Well done C - not sure what you were looking for but it looks like progress to me.

Killerz

Great result Ferris, well within the target too

Ferris B

Waterford Half Marathon 9/01

This was my first half in about 1.5 years and while I wasn’t entirely sure what I could do, I was looking forward to testing myself. While I’ve being doing some shorter runs over the last while, my endurance hasn’t really been tested. Training has been a bit hap hazard and my longest ‘long’ runs over the last 8 weeks have consisted of only four 10 milers. Still though, I much prefer the longer race than lung busting 5ks.

My plan was loosely based on the idea that I could probably hold a 7:30 pace which would give a 1:38 time and with a bit of effort I could hopefully claw that back to 1:35ish, conditions permitting. So in my head the pace would be 7:15/7:30 for the first half and then re –assess.

I spent the car journey down trying to avoid FBOT’s germs while at the same time hearing why weather in NYC is so much nicer than here.... Anyway got there in good health, got changed and completed a pre run warm up consisting of a whopping 50 yard jog up the hill. Wasn’t bothered though, as was quite relaxed with no serious expectations. Conditions were perfect , 7 deg, no wind.
While lining up with FBOT bumped into boardsie Loughie and was also introduced to Duanington. D was looking like a fit fecker. All those exercises obviously paying off. A quick discussion on plans for the run and having received the now customary accusations of sandbagging, we were off.

Miles 1-4
6:53, 7:18, 7:12, 7:08

A fast downhill start led to a pacey first mile for me at 6:53. I got stuck behind a large pacing group following 1:40, so had to take the long route to get ahead of them. I purposely pulled back the pace on mile 2 (7:18) assisted by a climb here which slowed everyone down a bit. I was on my own for much of the first 4 miles and was just trying to find a pace that felt comfortable. I actually started to ignore the watch and just use it for reference at mile splits. Scenery wise, there wasn’t a whole lot to see here.

Miles 5-8
7:00, 7:02, 7:18, 7:03

Around mile 4-5 I came up behind a couple of guys ( one with hydration back pack!) who appeared to have a nice steady pace and stuck in behind them for a couple of miles ( 7:00, 7:02) through the lovely industrial estate. At the half-way point they appeared to put on a burst and I assumed they were just pushing on for the second half and I let them go. Having reviewed my splits though, it was me who slowed in mile 7 ( 7:18) although I don’t recall being passed much here. Picked it up again in mile 8 (7:03).

Miles 9-12
7:07, 7:05, 7:10, 7:10

In most races I’ve done, I generally get to some point in the second half where I assess my state and am able to tell myself “I’ve got this, they’re might be pain but I can hold this effort to the end”. It’s mind games, but its gives a nice confidence boost. This was also aided by the fact that from here till the end I was passing quite a lot of people. I also caught and passed my two ‘pacers’ who had dropped me earlier. There was a nice uphill drag ( I like uphills) at miles 10/11 where I passed quite a few. One runner took offence to being passed and held pace with me for .5 mile before falling back. A runner in a tri top subsequently caught me on the downhill but I got him back. One of my two ‘pacers’ from earlier came through though very strong and passed me near the 180 turn in mile 12.

Mile 13
6:45, 6:06 (last bit)

I was in good form here and felt strong so upped the pace. There was another bit of uphill at the start of this mile which allowed me to pass a few more before the final descent. I’m not good on downhills but made a determined effort not to get passed here. I could hear shouts from spectators suggesting one or two were gaining but the last 100 yrd uphill dash to the finish kept them at bay.

Crossed in 1:33:10. Delighted with my efforts considering the training hasn’t been great and the fact that I had the hilly Fat Turkey 10k 2 weeks ago.

Top notch organising by Waterford AC, very well marshalled and grub after was great although the route was exactly the prettiest.

Met up with FBOT and Duanington after who both had decent PB’s. Well done lads.

A good start to the year. Hopefully some more improvements from here on...

Duanington

Ferris B wrote: »

There was a nice uphill drag ( I like uphills) at miles 10/11 where I passed quite a few.

I assumed you were being sarcastic when you said that yesterday ! Well done again, nicely done

Mrs Mc

Well done C great running

dintbo

Great running and reporting. Well done yesterday.

annapr

Sounds like that course suited you!! Well done, the strong finish must be very encouraging. I want to see you and FBOT all coordinated in the hats

BeepBeep67

Nice and consistent with a strong finish, well done. What's the main target for the year?

Ferris B

dintbo wrote: »

Great running and reporting. Well done yesterday.

Thanks and well done yourself. We probably rubbed shoulders along the way.

annapr wrote: »

I want to see you and FBOT all coordinated in the hats

We've already received compliments from Mrs Mc...'loving the hot pink hat , ladies':rolleyes:

BeepBeep67 wrote: »

Nice and consistent with a strong finish, well done. What's the main target for the year?

Cheers BB. What I'd like is a good marathon in the Autumn, probably DCM. Hope to do Cork in June as a warmer upper.

yaboya1

Great result C.
Very solid pacing.

Murph_D

Terrific! Not surprised at the sandbagger accusations - only two of your splits were (marginally) over 7:15, never mind 7:30. And most people complain about that little uphill finish! Definitely sounds like your kind of course. Well done.

Ferris B

Sunday 10th Jan
5m Recovery. Ave 8:46.

Legs understandably tight after Saturday’s efforts in Waterford.

Tues 12th Jan
6.9m w/ 8x 150m strides

My next race is to be Raheny 5 so using the last few weeks of a P&D 8K-10k program as a basis for my running until feb. Ran the strides along the coast and they unusually fast and comfortable until I realised they were wind assisted.

Wed 13th Jan
5.2m; Ave 8:05

This was supposed to be a 7m run but I made mistake with my route by giving myself a bailout option after 5m and like a wuss I took it. I was tired, hungry, cold ...fail.

Sat 16th
9.4m incl 5k tune up race (parkrun)

A couple of warm up miles on a frosty morning. Big crowds in st annes today with operation transformation joining in. Didn’t feel particularly lively and my pace was down a bit. Slightly harder to breathe with the cold air but maybe that’s just an excuse. There’s a shamrocks runner who finished just ahead of me in the Fat Turkey 10k and Waterford ½ and I tracked him for most of today’s run but he finished 2s ahead of me. I could try and blame the fact he cut the 2nd last corner ...tut, tut... but he still would have had me. Next time.
Finished in 19:49.

Lots of boards folk around. Coffee and good chat after with Murph_D, Laura_ac3. Kenny_g71, Mrs Mc, Killerz & FBOT among others in from the cold later having done stellar work herding all 460 parkrunners through the finishing funnel. Well done folks. Wonder what the numbers will be in 2 months time.

Murph_D

Nah, you'd have had him if he hadn't cut the corner. Poor show, and a very bad example for any OT folks who might have been watching. :pac:

Ferris B

Sunday 17th
9.3m Ave 7:37

Headed straight out after got in from ½ a game of golf. Just ran at a pace that felt comfortable but turned out to be faster than I expected.

Was in the first mile when a car with a flat tyre pulled to a halt beside me. The driver looked puzzled. “ My car is driving funny” she said in a very pleasant foreign accent. I informed her as to her problem. Her blank look and fluttering eyes suggested I should offer to help. Having lifted out the spare tyre it turned out she’d no jack in the car, a battered old golf. Couldn’t do much more for her so headed on my way.

Coming back later in mile 8 the same damsel in distress had somehow found herself a bike and was now cycling towards me and gave me a big wave and thank you which was nice to receive.

Finished with a couple of faster ones.

Must have been my good deed that gave me some pep in my step today.;)

FBOT01

Ferris B wrote: »

Sunday 17th
9.3m Ave 7:37

Headed straight out after got in from ½ a game of golf. Just ran at a pace that felt comfortable but turned out to be faster than I expected.

Was in the first mile when a car with a flat tyre pulled to a halt beside me. The driver looked puzzled. “ My car is driving funny” she said in a very pleasant foreign accent. I informed her as to her problem. Her blank look and fluttering eyes suggested I should offer to help. Having lifted out the spare tyre it turned out she’d no jack in the car, a battered old golf. Couldn’t do much more for her so headed on my way.

Coming back later in mile 8 the same damsel in distress had somehow found herself a bike and was now cycling towards me and gave me a big wave and thank you which was nice to receive.

Finished with a couple of faster ones.

Must have been my good deed that gave me some pep in my step today.;)

Yep I'd say it was the good deed alright

Ferris B

Tues 19th Jan
8m inc 4x400 & 4x800

I’ve been mulling over joining a club for the last few years. If I’m going to continue running it would be a shame not to at least try it even if it turns out to be not for me. With this in mind I’d to pick a club. There are really only two options Shamrocks (local) or Crusaders (near to work). Logistically, Raheny is difficult for me to get to in the evening while Irishtown is manageable. With this in mind I took myself to the tues eve session in Crusaders for a tryout. I had pre arranged to meet Murph_D there and he kindly held my hand for the evening, protected me from the bullies and explained to me what a running track is.

I got a few miles warm up along Sandymount strand on my own first before entering the hallowed turf of a real running club. I was quizzed as to my current 5k time (19:30 ish) and with that and after a ‘dynamic warm up’ (think ’Dad’ dancing while running in a circle) I was ushered into lane 4 and instructed to do 4x400 followed by 4x800. I normally dislike intervals but it was so much easier with others around. In fact it was comforting to see others suffer too whereas I’m usually on my own wondering what am I at. It was all over so quick though.

So I completed my first club session. Got home and signed up. I’m now part of the ‘Cru’:D...until of course they find me out.:eek:

Sure lets just see what this brings....

PS. Thanks Murph for the intro.

annapr

Next thing they'll be signing you up for masters XC! :eek:

Murph_D

You nailed it C. Was watching you proudly from way back, thinking how you were doing so much better than me on my first visit.

Now we have to work on P & M.

Mrs Mc

Congrats C best of luck with the club running does that mean you will be togged out as a cru at the raheny 5 .... Kodak moment !

Murph_D

There will be more than 80 of us at Raheny so he'll be hard to spot!

Ferris B

annapr wrote: »

Next thing they'll be signing you up for masters XC! :eek:

Wouldn't mind trying that mud bath at some stage. Feel though you should really be >50 before you're called a master.

Murph_D wrote: »

You nailed it C. Was watching you proudly from way back, thinking how you were doing so much better than me on my first visit.

I had the benefit of your experience.

Mrs Mc wrote: »

Congrats C best of luck with the club running does that mean you will be togged out as a cru at the raheny 5 .... Kodak moment !

Cheers A. Am currently getting sleeves sown on to my singlet.

Ferris B

Wed 20th Jan
4m Recovery, Ave 8:46

Home early so took local route for a gentle 4m. Passed the Shamrocks setting up for a workout on the seafront. Felt a slight pang of guilt for shunning them. I’m sure they were real disappointed! :rolleyes:

Thurs 21st Jan
6.6m gen aerobic w/6x hill strides. Ave 7:51

Out along the seafront. Ran the strides up the hill in st annes in the pitch dark. It was only on my third stride I noticed 4 lit cigarattes (with owners attached presumably) at the top of the hill staring out at me from the dark of the park. Gave me bit of a fright as they were only a few yards away but couldn’t see their faces. Reckon they might scouts for Shamrocks checking out the competition.

Bumped in to Mrs Mc on my way home full of the joys looking like she was thoroughly enjoying her run.

Mrs Mc

Ferris B wrote: »

Bumped in to Mrs Mc on my way home full of the joys looking like she was thoroughly enjoying her run.

I think that might be stretching it just a little C

Ferris B

Sat 23rd Jan
4.4 m Recovery, Ave 8:31

A fairly easy weekend's running started with 4m recovery. Felt harder than it should have.

Sun 24th Jan
8m gen aerobic. Ave 7:57

8m miles around a local loop.

Calves starting to tighten up over last few weeks which has been an issue since I started running and never really addressed properly. The problem is that they get over worked while other muscle groups are under used. Come marathon time it means a cramp in my left calf ( same feckin’ spot every time:mad:) at about mile 20 and I’d like to try and avoid that this year. I know I need specific core work and stretching exercises but it’s a matter to doing it as opposed to just googling lots of nice exercise programs....I’ll start tomorrow.:D

Ferris B

Tues 26th Jan
2m wu; 12 x 400; 30s intervals; 0.7 cd

I was pondering not attending the club session tonight as I wasn’t feeling great all day. Went there anyway. Kinda felt I shouldn’t be opting out with only a wet week in the club. During my warm up got chatting to another runner who advised the plan for the eve was 12x400 with 30s intervals...should have opted out! I thought maybe after 6 we’d get a bigger rest, but no such luck. 30 seconds does not last long.

Didn’t expect much as was feeling weak but still managed to squeeze out a bit of consistency although I dosed off in the 9th lap. Picked it back up for the last two . Per Murph’s instructions I pressed the lap button this week:

1:27, 1:29, 1:29
1:29, 1:30, 1:30
1:30, 1:30, 1:32
1:30, 1:27, 1:25

Didn’t get lapped. I call that a success!

annapr

You looked way too happy out there today C!!! we obviously failed in our cheerleading duties when you had to cheer at us! good going!

Ferris B

annapr wrote: »

You looked way too happy out there today C!!! we obviously failed in our cheerleading duties when you had to cheer at us! good going!

I enjoyed my run. Bit of people watching, cheering at the cheerleaders.

Murph looked like he was turning off the camera both times I came along. I obviously don't make a good enough muse for his high standards.

Ferris B

31:37 for me today. Happy with that.

annapr

Ferris B wrote: »

I enjoyed my run. Bit of people watching, cheering at the cheerleaders.

Murph looked like he was turning off the camera both times I came along. I obviously don't make a good enough muse for his high standards.

He's desperately checking his thousands of photos now to see if he can find you

Murph_D

Nice time, C, an excellent outing in the new vest.

Got one of the side of your head alright. Next time I'm leaving the camera at home and "staying in the moment".

Actually, screw that, next time I'm running.

Mrs Mc

Ferris B wrote: »

31:37 for me today. Happy with that.

Looks like you are back C, well done, a tough day out there today.

Duanington

Nicely done C - another good outing for you today, keep up the good work!

Ferris B

Wed 27th, Thurs 28th , Fri 29th Jan

No running as I had an annoying cold and I reckoned training would do more harm than good.

Sat 30th Jan
6.4 m (inc parkrun 7:36)

A gentle test of the lungs and legs with a run to st annes, a relatively relaxing parkrun nattering with FBOT, following by coffee and a run home.

Sun 31st
7.6m; 2.6 wu and Raheny 5 Mile

Commuted on foot with FBOT to the race to get my warm up done. Picked up my shiny Crusaders singlet and toed the line as a club runner for the first time.

Rough pace I had in mind was 6:15-6:30ish but would play it by ear. Breathing still wasn’t great with the remnants of my cold lingering. I started too far back though and with the crowds and the badly placed slower runners, it was about 800m before I could run a full length stride. It was quite frustrating. Pretty disappointed at the amount of corner cutters as we turned onto Watermill rd. Spotted Annapr & Murph_D taking a brief break from cheering duties but just caught their belated yell of support as I turned onto Howth rd. Mile 1 in 6:10. Not so slow after all, just very energy sapping with all the weaving.

The run up howth road was slow. Very little room for passing and I got boxed in a few times. I think we had more room here on previous years. A couple of shouts from friends and neighbours. Turning onto Sybil hill was a relief, not so much the down hill, but room to move. Didn’t look at watch at the time but Mile 2 was 6:19.

Got a shout from the Mrs and elder daughter at the left turn for Mt Prospect Ave which spurred me on. Hadn’t recognised any other runners up to now but then spotted Meno up ahead which gave me a target. Caught him and moved on. I felt now I was flying, helped with a downhill and tail wind. Quick check of my lap pace showed 5:55. Bit pacey perhaps. Conscious of 2+ miles left, I pulled back a little although still seemed to be passing more runners. Mile 3 finished in 6:03.

Turned into the park and up the avenue. The run up to the 180 turn into the wind seemed to go on forever. Breathing was getting a bit laboured. Watch a few at the pointy end of the race flying by the other side and waited for my turn for the tail wind bit. Turned and relaxed (maybe too much) up to mile 4 marker, 6:15.

Through mile 5, I was tiring but tried to hold the pace. Picked off a few runners and also got passed too by others as folk started to empty their tanks. As we took the first rh bend around the park I’d say about 70% of runners cut the corner and stayed on the path. Annoyed! I took the race route with one or two others. Caught Murph_D & gang having another nap at the far end of the park and woke em up with a wave. Maybe I was too relaxed! A few more shouts from supporters brought me over the finish line. Mile 5 6:16 plus 5:18 for the last 0.1m my watch had measured.

Total time 31:37. 30s off my PB for the race but considering my relatively low mileage recently and extra few lbs I was very pleased with my efforts .

Organisation was as usual, excellent other than the congested start, although that’s probably mainly down to the runners. Kids were delighted scrapping over the huge goodie bag when I got back home later.

Coffee, biscuits and chat with other boardsies was followed by a pint o’ plain with Parkrunners to complete the day.:)

Mon 1st Feb
Rest

First day of 18wk program for Cork Marathon started with a rest day. Probably a good idea after yesterdays efforts. Real work starts tomorrow .

dintbo

Brilliant running. Well done.

Mrs Mc

Well done C like that first day of training for Cork

aquinn

That's fantastic running, well done. No wonder meno had a face on him.

Ferris B

aquinn wrote: »

That's fantastic running, well done. No wonder meno had a face on him.

He did mention post race that he uttered an expletive as I went by. I was too far gone to hear it though. Nice pb yourself.

Mrs Mc wrote: »

Well done C like that first day of training for Cork

I start as I mean to go on. Plenty of rest days.

dintbo wrote: »

Brilliant running. Well done.

Cheers Dintbo. We seem to be quite close with our times. Someone will probably suggest a smackdown!

Ferris B

Tues 2nd Feb
2.7 wu; 4m@ hmp; 1.6cd

Joined in with the Crusaders marathon group for this one at the track. They are in the middle of a program for Rotterdam and were running 30mins at hmp. This conveniently suited my first day of my P&D as I had 4m to do at hmp. Got 2.5 m warm up done before session started. Someone mentioned it would be 3hr marathon pace which I thought was fine, thinking 6:45ish pace. I obviously misunderstood the pace cos they took off at some lick and got faster. What was nice though, I was able to hold my ground and felt reasonably comfortable too , so didn’t feel the need to ease up. So much easier both in a group and on a track. I stepped out after 4miles to do a warm down while the others continued for the full 30mins. Really enjoyed this. Should’ve run with these guys on Sunday.

Mile splits: 6:21, 6:12, 6:09, 6:03

It did cross my mind that only last week I was accusing FBOT of running HMP miles too fast so early on his program and here was I running at <5k pace. Oh well, as my mother used to say to me ...”do as I say,not as I do”;).

Murph_D

No easy run for anyone who raced at the weekend then?

I've jumped in that session a couple of times and it always seems a little hot for for me too, although it depends on who you choose to run with. Well done though. You've announced yourself.

Kennyg71

Well done C, great run, running in club colours will defiantly help you push a bit harder, not suggesting you don't always:)
but easy to get caught up in a session, and forget your goal.:p

Ferris B

Wed 3rd Feb - Rest

Thurs 4th Feb
9m General Aerobic. Ave 8:03

Got out earlyish (6:30am) for this one, out and back along the seafront. Work is quite stressful at present but this run really set me up for the day.

Fri 5th Feb - Rest

Sat 6th Feb
12m Medium Long Run. Ave 8:01

A loop of the Nside before breakfast followed by timekeeping at Parkrun. Badly needed coffee afterwards, to defrost my fingers.

Sun 7th Feb
4.2m Recovery. Ave 8:31

Nice gentle recovery run at lunchtime.

First week of the program successfully completed. Been here before though and I know there’s a long road ahead with lots of ups and downs. MP miles start next weekend which is always a challenge.

Ferris B

Tues 9th
8m w/8 Hill strides. Ave 7:56

Logistics and pancakes mean’t I wouldn’t make the tues eve session with Crusaders so got out early instead for this run. 6am start took me out and back along the seafront. Ran the hill strides at the corner of St Annes in the pitch black.

Found a wallet on the path on mile 2 and felt it my duty to try and return it to its owner so carried it for the remainder of my run which was a bit of a hassle. Looks it was probably tossed out of a passing car by thieving b***tards as all that was left was a bunch of receipts but no cash or cards. Bit of detective work by the family found a name and the OH is currently using her F’book talents to locate the owner. No luck yet though.

Thurs 11th Feb
General aerobic. 10m @ 7:56

Another early morning run out and back on the seafront again. Lovely crisp, frosty morning. So few others about in the early stages, I felt I owned the road. Picked it up slightly for the return 5 as I was hungry for my porridge.