Ok, what's next?

aquinn

Delighted to have just stumbled across the awards and to see I was nominated for A/R Most Improved Athlete. Thank you!

Right better update so.

Actually we'll just bump this to remind you all to vote and then update

aquinn

Ok so for an update.

Back to December I'm afraid.

Week 17-23. 27.4 miles for the week.

Monday - rest day.

Tuesday - I had a half day so was around town shopping and an NCT booked for 5pm. I knew the blind club TT was on and really didn't think I would make it down. Flew through the NCT and home in no time, it was a re-test so all passed this time. I then had less excuses and plenty of time so decided to run down to the club. P was going from work. It was a good night for it.

Ran to the club and did my strides.

So wrong to be on a track, or anywhere now really, and be asked to take your watch off. It felt all wrong. I hadn't done a TT in a year. I can still be in survival frame of mind on the track so didn't want to blow up, or step off and just get around. I had put a time of 13:10 on my time. As we started off a gap opened quickly and I was conscious of not racing off. Kept it controlled. I stood on the tails of a girl which I wouldn't normally do and in hindsight should have pushed on earlier. I finally decided to pass her with a few laps to go. I was cautious enough as wasn't sure with the countdown which was the final lap. Crossed the line in 13:33. Faster than last year but that was my first one since injury and I had just been promoted groups. Not entirely thrilled or deflated either. I had decided to get around and I did. Disappointed of course the next day.

Myself and P ran home so 10.3 miles for the night.

Wednesday the plan had me run 6 miles but we ran in and with timing I only managed 5.65 @ 9:38. Noted on Strava as '
Morning Run to work with P. Not the full 6 as late enough.
A beautiful morning. Calf hurt on uphill. Run was ok. Disappointed now at last night's effort but was happy to get around last night.'

Thursday it has it as a rest day? I don't remember why. I was out that evening but don't understand why I didn't run in the morning. Oh I know. I was tired and lazy so decided to cycle and do the run on Friday. Ah.

Friday- Thursday's easy miles. Last runmute of the year to work. 5.05 miles @ 9:41. What a year! Amazing.

Saturday - parkrun tourism and session at Corkagh parkrun. Annapr and Murph_d were heading over to Corkagh so we both went. Plan today was to run our session during the run. It was a good morning, a bit windy though. The session was near identical to the previous weeks as :

Saturday warm up, 5x3 min @ 7.20 recovery is 90 (60 between last 2), 3 min jog, 5x20 sec hard (40 sec rec) cooldown. Full bladder again.
Great to do Corkagh parkrun again. Corkagh parkrun results for event #65. Your time was 00:23:59 .Congratulations on completing your 55th parkrun and your 2nd at Corkagh parkrun today. You finished in 28th place and were the 3rd female out of a field of 155 parkrunners and you came 1st in your age category.
Found the 4th rep the hardest. 1,498 miles for the year.

Lap Distance Time Pace  HR
3 0.40 mi 03:00 7:22 /mi 166 bpm
5 0.41 mi 03:00 7:16 /mi 175 bpm
7 0.42 mi 03:00 7:03 /mi 171 bpm
9 0.41 mi 03:00 7:15 /mi 180 bpm
11 0.41 mi 03:00 7:11 /mi 178 bpm
13 0.32 mi 03:00 9:15 /mi 159 bpm
14 0.05 mi 20s 5:42 /mi 168 bpm
16 0.05 mi 20s 6:08 /mi 151 bpm
18 0.04 mi 20s 7:12 /mi 166 bpm
20 0.06 mi 20s 5:36 /mi 171 bpm
22 0.06 mi 20s 5:10 /mi 174 bpm

All reps a bit fast for the 3 minutes. It went well though. It is a great park. Apologised after to the man we kept speeding up and then slowing down and just generally being a PITA.

Sunday - we were up early for shopping and back late so too tired to do 10 miles so we decided to leave it to Monday.

Dec 24 - 30 OMFG Christmas week! 34.2 miles, good going.

Christmas Eve - Sunday's LR. Distance off as 10.8 miles and not the 10 on the plan. A great morning so up early and we headed along the canal and back via the park. Stopped at the second mile for a hug and a kiss with P to celebrate my hitting 1,500 miles. I hadn't even hit 1,000 before this year so really thrilled with that mileage. Pace of 9:13 for the run

Christmas Day - we were out with my folks and had planned on doing Waterstown parkun as close enough. Family thought we were mad of course. It was our first Christmas parkrun and first time to Waterstown. Fair play to all volunteers. 320 of us there and they usually have 50-70. Took it easy and ran it with P. I was nervous of this massive hill that was mentioned to the finish but it was grand. No warm-up as too busy chatting to Annapr, Murph_d, BG, WW and N. 3.15 @8:52 for the run.

St Stephens Day we took as our rest day as change of location.

Thursday 28th - We headed into Athlone and ran out and back along the Old Rail Line. Took it lovely and easy on a very pleasant day. 6.51 @ 9:30. A very flat start but it got more interesting after that. Lovely to do.

Friday - Got back and decided to head out asap. It was already dark but only after 5. Messaged Annapr and got her out. Did 4.3 easy miles @9:51 on a lovely evening.

Saturday - We decided to do some parkrun tourism so headed out to Tyrrelstown this morning. The community centre was closed which caused confusion if the run was going ahead. We saw there was a full roster and then spotted a girl coming from another road, turns out it was Eve from these parts. We climbed over a fence, along a field and under a fence and around another road to find the start. A few others had found a better way to get in and not crawl in muck. A small crowd of 26 there this morning. It is a simple route with only one marshal required as 3 laps. It was great to do, we threw strides in for the third mile. P tried to convince me to race it or give it a go at least to claim a podium spot but I would like to do that when fitter and lighter. I later checked the F record and I wouldn't get near it anyway. Turns out it was also applegirls first parkrun. 4.03 miles @ 9:07. I seem to be coming down with a dose too as throat at me and not feeling amazing.

Sunday - Christmas cracker 5km.
I wasn't sure when I woke up if I would even make the start line. Still not feeling great but decided I would start anyway. It wasn't until we were on the track I decided to give it a go. Finished in 22:25 so happy with that. My second mile let me down as the first mile was too fast. My target was to get sub 23, then try to beat Wesport parkrun from post-Wedding break of 22:19 and A goal was a better time again. Pleased overall. Still a shame I backed off so much on mile 2.

Edit to say happy to be faster than predicted after TT.

Lap Distance Time Pace GAP  HR
1 1.00 mi 07:03 7:03 /mi 7:00 /mi 151 bpm
2 1.00 mi 07:40 7:40 /mi 7:34 /mi 161 bpm
3 1.00 mi 06:49 6:49 /mi 6:54 /mi 163 bpm
4 0.13 mi 51s 6:09 /mi 6:15 /mi 169 bpm
P did amazingly well. So proud.

Neady83

I had two pages of your log to catch up on A. Wow, you've had an incredible end to your year with PBs galore

Was so happy to finally meet you at RTL and Mr. Neady was chuffed to make it into someone elses log

Happy New Year and I've no doubt that with your dedication and hard work, 2019 will bring as much improvement as 2018 did. You've done phenomenal to come back from such a difficult injury to where you are now. Just incredible.

Kellygirl

You have done so well in 2018. You are flying it. Hope you have a great 2019.

aquinn

Morning,

Here we are, mid-January.

So the year finished off well with good mileage which I was very happy with and the Christmas Cracker.

In 2018 with the coaching of Luke I hit new 10 mile (1:16:33) and HM PBs (1:41:07).

Again, I didn't make the start line of the Cork marathon but ran the half with Paul on a very humid day so happy not to have a full to complete that day.

Enjoyed the sessions, seem to prefer progression runs. Learnt that something that looks easy on paper really isn't.

Still a few lbs to lose.

Got married, he's amazing. He's faster than me but that's ok.

Had I think one parkrun 1st on the day of my hen and was thrilled with that.

Did my 50th parkrun the week before we got married by pacing at St Anne's, feather boa and balloon of course.

Week 31 Dec - Jan 6.

An easy week to log with 10.4 miles as I had a dose. Blocked head turned into a cough so on NYE myself and P went out for an easy 5km.

On NYD I did my first parkrun double. Starting at St Anne's I ran it easy with P with a slightly faster finish down the avenue, 28:11.

I then drove over to Father Collins and ran easy with Laura, Mrs Mc and PJD. I was the go ahead to go ahead in the last mile so finished in 27:26. Two slightly progression runs. The second more so as started at 9:31 and finished at 7:07.

That was it for the week. Not the best way to start a year feeling like c*ap.

Jan 7 - 13

33.1 miles for the week.

Monday - I finally starting doing that gym routine from DSC. Went grand. Did a run over and back to the gym so started my rest day with 1.1 miles.

Tuesday - we had a Birthday dinner to attend and so I had booked into Pilates on lunch. The gym was jammed with New Year resolutions. I didn't fancy a kick to the head so instead did my 4 mile run on lunch up the canal and around by Ballsbridge. 4.3 @ 8:44 as it was an accidental tempo with the excitement of being able to run again.

Wednesday - 6 miles on the plan.

I had my eye check-up to see if all was healing well after the laser so got the DART out to Blackrock and ran home. I enjoyed this as nice to run a new route. It wasn't massively busy and lovely running weather. 6.41 @9:39

Thursday - 5 miles easy to work in the drizzle was very enjoyable @ 9:19.

Friday - rest day. I was pondering I think going back to the gym but I didn't.

Saturday - A funeral in the morning for an amazing clubmate which left me absolutely wiped. I then didn't head out until later in the day as needed food and rest. Watched the first half of Leinster rugby and then had a facial. Headed out then in my hi-vis just as it was getting dark. Spotted D leaving Fairview park and had a quick chat. The quad bike in the park was staying along the back so decided to stay in the park. A session introduction of
Warm up, 10x20 sec hard (60 sec jog recovery) CD.

Instructions were fast but relaxed so it went well. The wind was strong but I did some into and some with it.

6.06 miles @ 9:33.

Sunday - LR 10 miles. D kindly got in touch when he heard I was looking for company for the run with P out at the minute. I was collected at 9 and driven to the Phoenix park. We followed the original Frank Duffy route. The wind along the North road was a bit unpleasant but then of course lovely going back down Chesterfield. Back up the S bends to finish but happy with that. Faster than easy so 10.1 miles at 9:00.

A good week. Next possibly back to the club tomorrow, waiting to hear.

aquinn

Neady83 wrote: »

I had two pages of your log to catch up on A. Wow, you've had an incredible end to your year with PBs galore

Was so happy to finally meet you at RTL and Mr. Neady was chuffed to make it into someone elses log

Happy New Year and I've no doubt that with your dedication and hard work, 2019 will bring as much improvement as 2018 did. You've done phenomenal to come back from such a difficult injury to where you are now. Just incredible.

Kellygirl wrote: »

You have done so well in 2018. You are flying it. Hope you have a great 2019.

A pleasure to get to meet you both this year. Thanks very much for reading and encouraging me.

aquinn

Week Jan 14 - 20.

Monday - rest day. I might have walked over and back and did the gym routine, not sure.

Tuesday - I have decided it is too much to be cycling home and then running 3.3 miles back to the club for Tuesday night sessions. Instead I stayed late in work and got changed and ran down. I ran just over a mile down and then did a few laps of the inner track on the grass with a clubmate. All too fast for warm-up miles as 8:47/8:49. Met Huzzah doing the strides, always good to put a face to a boardsie.

The session was 8*600 with 200 active recovery. Summary: I didn't enjoy it.

I was my own worse enemy at the start. There is nothing wrong with my conversational skills but I just can't take chatting on the track. I then skipped ahead of the group and then around people still fiddling with their watches. This then left me in no-mans land. Serves me right really as then it made it even harder on my own.

I left the track after 4 as according to me I just had to pee. Shouldn't have bothered, extra rest and yet still here is the final result:

Lap Distance Time Pace HR
1 0.36 mi 02:42 7:20 /mi 143 bpm
3 0.36 mi 02:36 7:06 /mi 181 bpm
5 0.36 mi 02:44 7:30 /mi 180 bpm
7 0.36 mi 02:44 7:26 /mi 180 bpm
9 0.37 mi 02:34 6:55 /mi 179 bpm
11 0.37 mi 02:44 7:24 /mi 180 bpm
13 0.36 mi 02:43 7:24 /mi 181 bpm
15 0.37 mi 02:40 7:13 /mi 181 bpm

I should be doing better than this. The track is very busy with the New Year and my first session in weeks but still. Not overly pleased with myself but at few points I wasn't finishing the session so at least I did.

Glad only to have a short run then back to the office to collect the bike and cycle home.

It was a cold evening and I was possibly put off with the wind as it was very hard on the last 100 on the track, felt like jogging when trying to run at speed.

Nearly 4 miles on the track so a big workout.

7.9 miles for the evening.

Wednesday - pilates on lunch so I ran over and back to give me 1.1 miles. The weather in Dublin was fabulous. Like today cold but beautiful blue skies. Really lovely.
I rolled the calf briefly after the class so the left must still be niggling.

In the evening then I went out and did the balance of the daily miles. I must have been tired but body didn't feel it as I was running at avg pace of 10:10 so did 4.32 miles and left it at that.

Thursday - ran on lunch with a colleague. Another beautiful day. Again too fast though, my pacing is all over the place this week. Ended up doing 4.24 miles @8:58 so far too fast. Still an enjoyable run as out to Irishtown Nature park.

Friday - rest day

Saturday - We decided to do some tourism so headed out to Hartstown as P's hip is still niggling. I had no instructions so ran easy with P. We arrived late after a M50 fail when I was navigated back on to the M50 that we had just come off. The team very kindly told us we would catch the tailwalker and to start at the bin. Off we went, after much apologising for being late. Easy running and splits. Barely and warm-up and CD. Total for the day 3.44 miles at 9:03.

Sunday - I hadn't wanted to go out early so it all worked out well when I learnt that Annapr also needed to do 8 miles today. Waited until she was ready so ran down to collect and we did a lovely run up the coast, around St Anne's and back home. Very enjoyable as I was in a desperate and upset mood all weekend. Great to get out and I really enjoyed this. 10.12 miles @9:54.

Total for the week 31.2 miles for the week.

Jan 21-27

Monday - gym maybe, who knows. No running anyway.

Tuesday - Another attempt to run from work to cut distance to the club yet I did over 3 miles on the warm-up and strides? I don't know how I managed that.

Session this week was 4(3 * 400) at HM/10km/3-5km pace or fast/faster/fastest!

Hmmmmmmmmmmm.

Not happy with this one either. At least this week I stuck with people. It was a cold night but at least the wind wasn't as bad as last week. Still there, well it always is.

At least I followed the fast/faster/fastest but splits did not reflect ability. I seem to have lost love/motivation for the track. It is very busy but that shouldn't be an excuse.

Lap Distance Time Pace  HR
1 0.25 mi 02:04 8:07 /mi 127 bpm
2 0.25 mi 01:54 7:36 /mi 153 bpm
3 0.25 mi 01:48 7:04 /mi 178 bpm
4 0.25 mi 02:15 8:56 /mi 172 bpm
5 0.25 mi 01:57 7:35 /mi 175 bpm
6 0.25 mi 01:51 7:17 /mi 174 bpm
7 0.25 mi 02:17 8:49 /mi 172 bpm
8 0.25 mi 01:56 7:31 /mi 175 bpm
9 0.25 mi 01:52 7:24 /mi 175 bpm
10 0.25 mi 02:36 10:25 /mi 165 bpm
11 0.25 mi 01:55 7:38 /mi 173 bpm
12 0.25 mi 01:47 7:05 /mi 175 bpm

I wouldn't call that fantastic at all. The track was slippy but I didn't think that had put me massively off.

Ran back up the Quays with B and C to get me back to work for the bike to get home.

Total for the night 7.3 miles.

Wednesday - No pilates this week. I needed to run on lunch as hair appointment this evening. That took longer than it takes to run a marathon for some, or to fly across Europe. So on lunch I did a proper easy run with my colleague up the canal and around by Ballsbridge and back. 4.31 at 9:12.

Thursday - no-one noticed my hair? FFS. Unreal.
Thursday evening myself and P went out for a run. It was run a mile, walk a few minutes and repeat. I tracked over 4 miles running at 10:09.

Friday- rest day.

Saturday - Pacing 29 minutes at St Anne's. A lovely morning for it. Pacing a bit off but I was thanked by two people for pacing them so delighted with that. Turns out km do work better for 5km.

aquinn

Sunday - Raheny 5 mile, post ACL PB, if I can take that. PB. Raheny 2016 of 36:16. I ran 37:14 here last year and so 37:07 yesterday.

I had 37:03 on my watch when I finished and was disappointed not to get 36:xx. Turns out I shouldn't be too harsh on myself as I ran well. What let me down was my own lack of confidence.

Myself and P picked up Anna and D from D3 and headed up. Traffic bad on the Howth road but parked in plenty of time. I was v brave and wore the short shorts. It was freezing! We went into the hall and stood around in the warmth. Started to peel off the layers reluctantly and so my outfit was the singlet, arm sleeves, sun glasses and a buff. Bloody hell was I cold. Did a bit of a warm-up with Anna and P and headed for the start with 10 minutes to go. It was fairly packed already, at least the body heat kept me warm. I couldn't see the start but I'm short anyway. I didn't know where my fitness was and aim was to hold sub 7:30 pace and average 7:24, I had worked this out earlier in the week.

Started just after 3 and off we went. I had learnt from last year not to weave or panic at the start. It was very busy but I was ok moving through people. One car in the middle of the route, however they managed that?

The road surface is absolutely shocking, in desperate condition. I knew we had 3 left hand turns to do. I didn't waste energy for once yelling at corner cutters and left them off. I got a roar from Laura AC as we started the drag up by the Gardai station. I knew already I wasn't all that comfortable and Laura kindly informed me of the same after the race. She had the cheek to roar' time to dig in'. WTF like, not even a mile in?

The first mile beeped and I was very surprised to see 7:35 pop up. Ok, much better start than I had thought I would have.

Second mile down All Saints Road and on to Sybil Hill road, I only know this from looking at my trace. I ran in the middle of All Saints to avoid most people and then on the turn ran on the outside of the barriers. I had some mad Christmas song in my head on this bit, wherever that came from? Mile two at 7;24. Happy with that.

Mile 3 then I backed off as I knew mile 5 would be the toughest. I was reining myself back in here, possibly should have pushed on as this was the downhill I think. I had an avg pace of 6:55 on the watch here at times so I backed off so I wouldn't blow up at the end. I was feeling good here though. Mile 3 rang in at 7:20.

Mile 4 is tough. An area I know so well but still tough. I tried to keep cover out of the wind on the Avenue on the way up. Dying to cut cones but I would never. BG shout-out along here gratefully received. Passed the Junior parkrun turn wishing it was ours. I had no idea where it was. Finally,yahoooooooooooo 7:23.

Mile 5 as expected really tough. I had the head down after nearly a standstill at the 180. Decided to keep the head up and look for P in the people on the way back up the Avenue, didn't see him. Around by the dog park was tough as I knew it was. Know it well but even still. Back onto the main road and once we got to the park you can hear the finish which is hard. Coming up on the park, people trying to be kind telling you 200m left when there wasn't. I had in my head as I left the park that it was 800 so come on, that's like 3:30 on a track, keep going. A much appreciated shot-out from Mrs KennG and himself along here. I had a nice little push from the last corner to the finish at least. Crossed the line and pumped my arm which I would never do. Delighted to be finished. Dying to pee the whole way around. So many thoughts of backing out or just stopping but with no reason to I'm really glad I didn't and kept on going. Surprised to see the mile splits so happy with them. Again

Lap Distance Time Elev  HR
1 1.00 mi 07:35 10 ft 129 bpm
2 1.00 mi 07:24 4 ft 174 bpm
3 1.00 mi 07:20 -35 ft 175 bpm
4 1.00 mi 07:23 1 ft 177 bpm
5 1.00 mi 07:15 22 ft 179 bpm

25.1 miles for the week.

I have now decided I want to aim for this distance for a while as there are a few of them with Simon/Terenure and Irish runner 5 mile. Why not.

My first ever race was the Simon 5 mile and one I will always support if I can. It is what got me into running.

Simon 2012: 41:04
Smon: 2013 37:56
Terenure 2015 36:22
Raheny 2016 36:16
Simon: 2017 38:00
Raheny 2018: 37:14
Raheny 2019: 37:07

OOnegative

Well done A, nice racing that.

aquinn

OOnegative wrote: »

Well A, nice racing that.

You flew through that! Thanks very much.

Pleased looking back. Good splits in fairness I thought.

healy1835

Nice running A. Any update on the 'Announcers Split' times?

ReeReeG

Those splits look strong!! Well done!

aquinn

healy1835 wrote: »

Nice running A. Any update on the 'Announcers Split' times?

Thanks very much J. Looking forward to reading yours and congratulations. Some time.

No, I have no idea actually and they are no longer on the results. Very odd but it didn't make me faster anyway whatever was going on.

Huzzah!

aquinn wrote: »

I wouldn't call that fantastic at all. The track was slippy but I didn't think that had put me massively off.

I wouldn't be so sure. It was very slippy.

aquinn wrote: »

I had 37:03 on my watch when I finished and was disappointed not to get 36:xx. Turns out I shouldn't be too harsh on myself as I ran well. What let me down was my own lack of confidence.

Great time and you did run well, so well done.

skyblue46

That's great steady running and an enjoyable read. Well done.

There was a bit of a dark cloud hanging over your log entry for the past couple of weeks running. Hopefully a strong race like that will blow it away! :pac:

Swashbuckler

Excellent stuff A. Great read

Unthought Known

Great running A, nice splits.

IrishLad90

With the cold front coming I decided to go on a short cycle !
Haven't cycled since before Xmas. I would normally cycle out to Phoenix park and get back to mine (20km)
But instead I cycled out toward kilmainham , back thru james' hospital, crossed the Liffey by the four courts.
Then past glasnevin to Whitehall, over to killester and as far out as Sutton cross
Back to the city centre.

The only reason this cycle was extended was down to anxiety at junctions and deciding to go straight thru rather than waiting that and avoiding roads fulla potholes

Some dinner now and chill out..
It's a slow process getting into this

aquinn

skyblue46 wrote: »

That's great steady running and an enjoyable read. Well done.

There was a bit of a dark cloud hanging over your log entry for the past couple of weeks running. Hopefully a strong race like that will blow it away! :pac:

Thanks S.

Was I the dark cloud then?

I forgot to mention the Lord Mayor spat towards me as I went by. Huh!

Also at the finish as I was waiting for P the amazing Catherina McK was around. She was dressed like she was out for a walk. I said did I beat a legend, thinking I had. She smiled at walked on. By the time I had finished she had her cool down and everything done as came high up of course. Oops Aoife.

aquinn

IrishLad90 wrote: »

With the cold front coming I decided to go on a short cycle !
Haven't cycled since before Xmas. I would normally cycle out to Phoenix park and get back to mine (20km)
But instead I cycled out toward kilmainham , back thru james' hospital, crossed the Liffey by the four courts.
Then past glasnevin to Whitehall, over to killester and as far out as Sutton cross
Back to the city centre.

The only reason this cycle was extended was down to anxiety at junctions and deciding to go straight thru rather than waiting that and avoiding roads fulla potholes

Some dinner now and chill out..
It's a slow process getting into this

Dinner looks good. Well done on the cycle, and random log entry.

skyblue46

God no, you are the epitome of a silver lining!

Well done on nearly getting spat on by a man with a large necklace. It's not everyone that gets to experience that.

skyblue46

aquinn wrote: »

Dinner looks good. Well done on the cycle, and random log entry.

I love the bit about continuing to go straight ahead as turning was dangerous. I was kinda disappointed he turned at Sutton Cross rather than continuing straight and doing a lap of the head before heading home.

Kellygirl

Great racing A. Well done.

Murph_D

Nice running Aoife. You need to be happier after good races. Love the Catherina moment.

annapr

skyblue46 wrote: »

I love the bit about continuing to go straight ahead as turning was dangerous. I was kinda disappointed he turned at Sutton Cross rather than continuing straight and doing a lap of the head before heading home.

I was waiting for the part where he cycled past the Raheny 5 and spotted Aoife flying along...

aquinn

annapr wrote: »

I was waiting for the part where he cycled past the Raheny 5 and spotted Aoife flying along...

Yeah, me too.

IrishLad90

skyblue46 wrote: »

I love the bit about continuing to go straight ahead as turning was dangerous. I was kinda disappointed he turned at Sutton Cross rather than continuing straight and doing a lap of the head before heading home.

Have never completed the cycle over howth, today being first time making it to the cross, would normally turn at baldoyle and complete that loop

Can only imagine it being nearly impossible for me at the moment

eyrie

Beautifully done A, that's great racing there. Perfect splits! Congratulations

aquinn

Copy, paste, edit, copy, paste

Week starting Jan 28

Monday Nothing  
Tuesday Easy run 6.11 miles @ 9:32 solo as P off cycling around Dublin. All ok except a note that it was freezing and my left calf was sore.
Wednesday Lunch run Had to collect something for Mam at home that I had forgotten so I took my colleague on a tour of DNS. It was a stunning day with sunshine and blue skies, cold too it seems. C was v impressed with the North side. 5.34 miles @9:03
Thursday Commute I seem to have stupidly ran in on treacherous footpaths. I was mostly ok but a few near misses. The railing on Mobhi road saved me from a wipe-out. Snow and ice warning in place so not ideal and my knee hates the cold. 112.9 miles in Jan. Sake.
Friday Nothing First leg of flight to NZ
Saturday Nothing Second leg of flight to NZ
Sunday Nothing Arrived in Auckland at lunchtime and strolled around. Nothing beyond that though.
16.1 for the week.

Week starting Feb 04


Monday 4.3 @ 9:32 Lovely run around Auckland. Ran from the city out to the coast. Concern over massively swollen ankles and blood clots but all ok. It was warm so plenty of stops. Collected the car in Auckland and drove through amazing windy scenery and mountains to arrive in Whitianga.
Tuesday 4.07 @ 9:34. Morning run with P around Whitianga. Out and back route with a massive hill approaching the halfway point.Lovely and flat before and after. There was no prior warning given over the hill.
Wednesday 4.11 @ 9:36 New location today. A lot of walking yesterday out and back to Cathedral Cove so sore starting off. Mount Maunganui trail run in Tauranga. A really nice run around the extinct volcano on trails. This was cool, except it was really warm.
Thursday 8.5 mile MTB Easy MTB in and around the Redwood forests outside Rotorua. I may have enjoyed this more than A - eeeeeeeeeeeeeeeeeeee. Bloody tough. This reminded me of skiing. Frightening. You must be mental to love MTB.
Friday 6.25@ 10:05 Amazing run through the Redwood forests outside Rotorua on the Pohaturoa track. There were definitely some steep enough climbs on this, but worth it for the amazing views. The Redwoods were really a hightlight. Superb. Stunning really.
Saturday Taupo Parkrun Beautiful Parkrun along the shores of Lake Taupo. I had high podium hopes for this looking at last weeks results. All the fast people turned up today with the same idea. An 8am start and really warm. Started off too fast in the rush so spent the first mile easing off. Slowed then the second mile and brought it back for the third. A good effort as dry-wretching on the volunteers at the finish so I gave it a good go. 7:31/7:40/7:20/6:25. End result 22nd, 5th F and 1AG in a time of 23:32. Top Irish finisher though.
Sunday Nothing Trans-Alpine train from Christchurch to Greymouth. Amazing!
22.5 for the week

aquinn

Back to my own style as I seem to have broken P's formatting.

Feb 11 - 17 - 19.1 miles for the week.

Monday - After arriving in Greymounth on Sunday we picked up our hire car and had read an article on the train about the amazing drive from Greymount up to Westport we stayed here Sunday night. A funny little town as very quiet at night but booming by day. Some art Deco buildings which are cool. Rivers and mountains. Stayed in a lovely motel with homemade shortbread. Something off with my knee the last few days. Quad might be tight and pulling at it. Did an easy run through the forest and through the town of Westport 3.17 @ 9:28.
They were right in the article, the drive up and scenery was superb. Really beautiful.

Tuesday - Drove from Westport to Hokitika. Swimming and walking today so no running.

Wednesday - Decided to stay again in Hoki but moved accomodation. Before doing so we did a flat local route our hosts had recommended. Morning Run with P, on and off road. Lovely and flat, except for the massive camber on road corners. Like a Milka ad with the cattle admiring us and the amazing hills behind. P was busy admiring his future steak too. Nice to run on the flat and everything felt good. 5.04 miles @ 9:05

Thursday - Driving down to Hari Hari and Franz Joseph. A very wet day.

Friday - P states we walked around lake Matheson so will go with that.

Saturday - Wanaka parkrun. What a location!

Stayed with P this week. Tough course but enjoyed the run. Some scenery. Wow. 8th overall, 4thF. Still top Irish finisher after a great spurt to the line. I won a spot prize!

Official time 24:33. Ran this with P and a guy from Dunedin who was running the HM as part a relay team for the Challenge Wanaka triathlon that day. P and himself did most of the chatting. I found it challenging enough since it was a minute slower than last week. We'll call it a steady effort. 7:50/7:56/8:13 with a 600 m climb to the finish I think it was. Ouch. 4.7 miles for the morning.

Sunday - Over to Fiordland National park now for two nights so we can see Milford Sound. Did a run down to Lake Mistletoe and on to mouth of Eglinton River at Lake Te Anau. Amazing scenery when we reached the lake. Bloody tough. Undulating is a real New Zealand word as you hear it daily. The route was far from easy. A lovely start to the lake, through lovely and bouncy forest then out to the River. What scenery, incredible. 6.24 @ 9:06.

Swashbuckler

Don't think I've ever been so jealous of someone's Strava as I have been with yours and P's in the last couple of weeks.

skyblue46

Swashbuckler wrote: »

Don't think I've ever been so jealous of someone's Strava as I have been with yours and P's in the last couple of weeks.

Wasn't it fantastic! I was particularly taken by the New Zealand leg of the journey.

mister paul

What's mine is obviously yours...

Murph_D

That's a lot of running for a honeymoon. Great stuff both. (Who's this A though that you were MTBing with on the Thurs?)

aquinn

Swashbuckler wrote: »

Don't think I've ever been so jealous of someone's Strava as I have been with yours and P's in the last couple of weeks.

It was incredible. What a break. No filters on any photos. Pure magic. I would highly recommend saving, getting the time off, renting the house, packing the baby and bags and off you go.
Everyone is so nice and everywhere is spotless.

skyblue46 wrote: »

Wasn't it fantastic! I was particularly taken by the New Zealand leg of the journey.

New Zealand is truly superb. A really beautiful country that they are very proud of and take very good care of. Definitely go.

Murph_D wrote: »

That's a lot of running for a honeymoon. Great stuff both. (Who's this A though that you were MTBing with on the Thurs?)

Bad editing on my part. P loved it, A didn't.

aquinn

:rolleyes:

Morning! Afternoon,

Right so still on honeymoon as week of Feb 18-24 22.1 miles.

Monday - rest, except we did an organised tour to Milford Sound. Really enjoyable and interesting. Lots of rain which is apparently the best day to see the full glory as hundreds of waterfalls appear. Stunning. No dolphins unfortunately. Fur seals but not the same.

Tuesday - Drive from Te Anau Downs to Queenstown. Another stunning drive. I was tired so a coffee break in Te Anau and then on to our destination where we were staying for 4 nights. Out before 7pm and we ran down through Queenstown Gardens and along the Frankton track which is a super facility for walkers/runners/cyclists. Lovely and safe which makes all the difference as no traffic to negogiate. I was tired for the first two miles and then bounced back it seems. Right knee was tight. 5.35 mles @9:13.

Wednesday - A longer run along the Frankton track and out as far as the Marina to the swishest public toilets. So fancy. They turn on music and give you 10 minutes. Spotless of course. V impressed. A really enjoyable run and longest on holidays. A lovely day of relaxing, reading and joining freckles. Not much water drank but the run went really well. A superb track, such a great amenity. 7.1 miles @8:59.

Thursday - bike day aka break Aoife day. They have fantastic trails with various difficulity so we picked to get a lift to Arrowtown and cycle back to Queenstown. The weather outlook wasn't great but glad that it didn't materialise. A good day for cycling. Again P is much stronger on the bike. I was exhausted by the end of it. Over 30 miles. Some nasty hills but in fairiness spectular views and I suppose enjoyable. Watched the mental people bungy. Had our lunch on a bench at Thompson hill so lovely memories.

Friday - rest/hangover/relax day.

Saturday - Queenstown parkrun. We were practically staying at the start so a pathetic warm-up. Queenstown parkrun is a new event but well supported by locals and tourists. A warm morning. P set off at top speed. They turn up a massive hill at the start and then you do an inner and outer loop around Queenstown gardens. I loved the inner loop as through the forest and trails so it was cooler here. A hard run. I was consistent on pace for mile 1 and two at 8:03 and 8:00. Somehow mile 3 I managed at 7:26 and then a finish of 5:40? I don't know where that came from. I was surprised to break 25 as didn't think I would but finished 24:04. Got the RD picture and she is coming to Ireland in July. Tried to get her to St Anne's but she's doing Bere Island. 4.5 miles for the morning.

Sunday - Now in Kaikoura as we flew from Queenstown to Christchurch. Stayed Saturday night in Christchurch as went to the rugby. Awful to wake up this morning to the tragedy that unfolded as we were sleeping. B*stards.

In Kaikoura for whale watching we had an early start to get the train from Christchurch up to Kaikoura but heavy rain meant a landslide so the train had to turn back and we got the bus up. landslides are common after the earthquake. Poor Christchurch and Kaikoura were devasted.

No whale watching then when we arrived so we rested and then went for an easy Sunday evening. 5.11 miles @8:50 so obviously feeling good. The roads were flat and it was a good evening to run. Our last NZ run

New Zealand was absolutley incredible. We toured and did so much but had a wonderful break too. The locals are kind and welcoming. They have a real pride in where they are from and take care of it. Plenty of facilities and everywhere is spotless. Really wonderful to come back and see it all.

Feb 25 - March 3 - 16.3 miles for the week. Only 3 days running.

Monday - travelling from New Zealand to Sydney.

Tuesday - OMFG the excitement of being in Sydney and going for a run. I was off my head with joy. Did 5.1 miles down to and around the Botanic Gardens. Over to the Opera House and back up. Ran through a few park. Deadly.

Tuesday - travel down to a friend and stay overnight in Kiama.

Wednesday - logged a swim just to show Strava followers where we now were :P

Thursday - To the Blue mountains. Down 990+ steps also known as the Giant Staircase. A walk along the trails and up a cable car. The blue mountains was the busiest place we have been so far. A lot of tourists. Beautiful walks. I was in Sketchers and really felt it over the next few days. Many leg aches and woes. A lot of beautiful walks today, over 30k steps.

Friday - Another warm day to we packed up and got the bus from the CBD, like a local , and headed out to Coogee. We ran along the coast from Coogee, through Clovelly, Bronte and into Bondi. Really brilliant. A bloody tough run as middle of the day so records broken but great to do. They have filtered water along the route so great to be able to refill water bottles. We were thrilled to be able to do this. 4.03 miles @ 9:52. We then rested and swam on Bondi. Quads were sore from the previous day.

Saturday so yes parkrun day! To Centennial parkrun we went. Two miles from the start and of course the one time I couldn't find a loo. Again another new parkrun but due to the location the biggest on our adventure. The start of all of ours so far was 8am. On this morning the sweat was rollilng off me, very humid. We stayed together, well I kept P in sight as I was a bit needy. No racing today, just get around with no issues and we did. P left me for dead with a km to go but that's ok as knew I could finish at that point. A local joined me and spurred me to the finish. 8:37/8:37/8:01 and 6:45. Finished in 26:10.

Run back home again and so 7.1 miles for the morning. Glad we asked for the late checkout.

Sorry to say goodbye to Sydney but amazing to see. They are building so much. Such a place. We spent the afternoon in Manly which was lovely.

Landed back in Dublin, well delayed due to snow, on the Sunday evening. Sob.

Bungy Girl

Can't believe neither of yis did a bungy jump :rolleyes:

laura_ac3

Bungy Girl wrote: »

Can't believe neither of yis did a bungy jump :rolleyes:

I'm surprised she didn't record the flights and travel home for strava.

aquinn

Still out-of-date.

March 4-10,

Monday - Nasty fall off the bike cycling through town. It hurt and I was shook but the van behind me was paying attention and didn't run me over. I was sore as the knee took the full impact. To the day 3 years since I ruptured my ACL.

Tuesday - Knee lovely and swollen. First day back in work and I was stiff and sore from the fall. Able to run in the evening and in no pain which was a surprise. I thought I would do 4 but stuck with P and ended up doing 6.2 miles @ 9:18, HR 154. A wet evening in Dublin.

Wednesday - Rest, bruising starting.

Thursday - On my own and headed out in daylight which was lovely. There is now light in the morning and the evenings, fabulous. I met an old sailing friend about a mile from home and had a big catch-up with him which was great. I was wind-assisted along Griffith Avenue so back through Fairview and Clonliffe was less fun. 5.12 miles @ 9:22 with a high enough HR151.

Friday - rest day.

Saturday - Supporting the Simon 5 mile. I always like to support this if I can and thought I was off my head with the state of the weather in the Phoenix Park and jet-lag but here we were. P's first time to do this. My first race in 2012. I had no time, I just wanted to get around and not suffer as the last mile is cruel. We couldn't do it last year as it was the day after the Wedding so the last time was 2017 when I did it in 38:00 and that was my first time really racing since injury.

We did a warm-up, bib and shirt collection, bag drop and loo queue.

The start from previous years is a bit manic as most in the wrong place and the kids shoot off and then stop and dodge through everyone. My aim for the day was to keep pace at sub 7:50. First mile bang on but it was hard work in the wind. The race starts on Acres road and winds around to Chesterfield Avenue. I was a bit exposed here and no group to latch on to.

Mile two I spotted a clubmate ahead who I really admire and my plan when I had seen her before the start was to get around with her. I caught up with her after the turn off Chesterfield and was delighted to finally have company. She told me P breezed by no bother and kept telling me to go on. I had zero interest in this and was very happy to stay by her side. Mile two at 7:48. Excellent.

Mile 3 I was wishing we were doing JB as this was the flying mile. I could have pushed more but didn't want to leave M so encouraged her along. Mile 3 @7:33 and dreading the hill ahead.

Mile 4 I know when I got to the S bends if M wasn't there I would have happily quit, possibly not but it felt like that. The wind was no fun and the drags unpleasant. I slurped water here. Mile 4 @ 7:43. It is cruel as either with the wind or the course you can hear the finish so you want to stop but then you're so close you calculate how much longer you have to run for until you're finally across the line.

One final, horrible mile to go. Just get up the Khyber. Unfortunately M backed off here but I had to keep going to get up the hill. Last time her Father was at the top cheering us on, unfortunately he passed away in January. Sadly missed as a true Gentleman. Nearly at the top and got support from a club coach. Checking the watch and calculating how much further I had to run for. I actually didn't dry-wretch which is most unusual. Crossed the line spent. Best effort put in today with current fitness.

Lap Distance Pace  Elev  HR
1 1.00 mi 7:50 /mi 40 ft 168 bpm
2 1.00 mi 7:48 /mi -13 ft 180 bpm
3 1.00 mi 7:33 /mi -102 ft 177 bpm
4 1.00 mi 7:43 /mi 34 ft 179 bpm
5 1.00 mi 8:02 /mi 40 ft 182 bpm
6 0.03 mi 6:02 /mi 10 ft 189 bpm
5.03 miles @ 7:47, time of 39:12. HR 177

7.8 miles for the morning with warm-up and cool-down.

Sunday - Weather warning still in place so we decided to drive up and find shelter in Saint Anne's. A very enjoyable run exploring the pitches and trails. 6.11 miles @ 9:56. Annoyingly timed the cafe wrong with Junior parkrun. My hip was tight but I'm not sure if it is from the bike fall or running consistently. At me since Friday but ok racing yesterday.

25.3 miles for the week.

March 11-17

Monday - rest

Tuesday - Weather warning in place called Gareth who was extremely unpleasant. Rang along Griffith and down and through Fairview. The wind and the rain here were most unpleasant, my poor little face. Clonliffe road not as bad as suspected. Same route as last week. 5.12 @ 9:23, HR 152.

Wednesday - Weigh-in day, shocking. A run in the company of P tonight. He took charge of the route and took us on a mystery tour around Smithfield and Cabra. Hip still very sore on right side. Weather less mental but still a breeze. 5.20 miles @ 9:24, HR 143 . Enjoyable.

Thursday - a morning commute to work as out this evening. Nothing exciting. Alfie Byrne road is a hard one in the morning as an incline and unfavourable wind direction. Body is tired as probably not used to 3 days running. 4.51 miles @ 9:23, HR 149.

Friday - recover.

Saturday - we had social plans at 11:30 so we decided to run up and back to Fairview parkrun and call this our long run for the week. Not the best morning as wet and windy. Met BG at the parkrun start and chatted around with her. P is more careful watching pace and HR. Mine hit threshold so also should have backed off. Coming up the avenue in Fairview park was most unpleasant with the weather. Always a friendly crew so good to do. A tough course though.

7 for the morning. HR 154bpm @9:25

Sunday - rest with MSB tomorrow. St Patrick's Day.

21.8 for the week.

shotgunmcos

Glad the bang on the knee was not serious.

and
"Crossed the line spent. Best effort put in today with current fitness."

That's how to do it

aquinn

MSB 5km.

Woke up and couldn't be less motivated about racing today. Many moans to the girls and P. P asked did I just want to support I was that bad.

We left home and ran in. Zero interest in racing. Had a few wines yesterday, ok 3, and a crap sleep I'm sure as a result.

We ran through town avoiding those who had to leave their hostel/B&B worse for wear and very early after celebrating St Patrick.

Got to the mansion house in plenty of time and easily got bib's and t-shirts.

Found Laura, Joined the massive toilet queue whilst P went to the bag drop. Met a few clubmates.

Got outside and realised it was too cold for just the club singlet, yes I also had shorts on. Found our bag and added race sleeves to the outfit.

Over to St Stephen's Green and we were still too early so did two strides along the luas tracks and met skyblue. Congratulated him on his extra stone as I have one too.

Lined up maybe actually in the right spot to be fair.

A few minutes and we were off.

Started running and the legs felt dead. I didn't fully know the route but knew it had plenty of turns. Careful of pace in the first mile as the watch had me well ahead of pace. I had thought I would start out at 7:20 pace and try to hold on. I let others pass and didn't panic. Anytime I checked the watch here it was 6: something so far too fast so slowed. As we turned onto Merrion row I got a shout from a club mate. Spotted the 1km marker. Got shouts from club coach and then as we turned onto Leeson St Mr & Mrs FBOT which was a great boost. I felt good and delighted when the first mile came in at 7:01. I was focused.

Down Fitzwilliam Place and kept the effort. A few others kicking about but not packed. People jumping curbs but I didn't even give out once. Conserved all energy. I wasn't sure when we were hitting the canal so it was down Baggot St and onto Herbert St. Thinking P used to work around here. Nice location. Mile two 7:05, lovely.

Mile 3, a few drags. Not much cover but on the canal and trying to figure out when it ends. The canal I thought would be a lot worse. I kept on moving. Looking at the watch and calculating how much longer I had to run for, the only km sign I saw was the 1st. I wasn't really suffering though like I have in the past. I could feel my stomach but that felt yesterday's wine. Lesson St I upped the effort as it was slipping and I wasn't happy to see 7;27 on the watch. More much appreciated support from Mr & Mrs FBOT and me calculating I had about 800 m to go, that's about 3:30 minutes running. I could do that. I passed a Donore man down Merrion row but he got me again. The watch beeped mile 3 before the corner on St Stephen's Green, just as a group were shouting to a clubmate keep going, you nearly have her. He flew by but all I wanted was the finish. I picked up the pace but it was more than 100m so I would say slightly faltered but went again. No puking on volunteers or passing out. Found P quickly and a lady came up and thanked me. I had obviously paced her without realising it. I got a photo yesterday from FBOT and in the photo she's ahead of me so I got her at some point. Going by the Strava fly-by I passed eyrie just past Fitzwilliam Sq on the way back. I have zero memories of this.

Couldn't believe it when the watch said 22:21. Absolutely delighted with that. Completely surprised too. I thought I had beaten my Westport parkrun but think that was 22:19.

Lap Distance Time HR
1 1.00 mi 07:01 147 bpm
2 1.00 mi 07:04 179 bpm
3 1.00 mi 07:05 182 bpm
4 0.18 mi 01:09 186 bpm
A great effort and perfectly paced going by HR data.

Talked to Laura and clubmates after. Went back to the Mansion house but didn't really hang about.

Ran home much happier and bouncier than on the way in. Absolutely thrilled.

P did superbly with 21:07 so delighted for him.

Based on the Simon Home run last week it had a prediction of 23:46, which was disappointing since I had ran better in Taupo at the start of Feb on their parkrun course. Delighted to have smashed that and finish in 22:17, Official result. My best result in years. Delighted.

Delighted I didn't waste the opportunity going by the mornings feelings.

8.8 miles for the day.

Yahooooooooooooooooooo.

aquinn

shotgunmcos wrote: »

Glad the bang on the knee was not serious.

and
"Crossed the line spent. Best effort put in today with current fitness."

That's how to do it

Thank you. Yes, I did my best on the day. I forgot to mention that my leg had cramped in bed the night before so was worried on the day that I would do further damage to the calf as that nasty tightness was still there.

eyrie

aquinn wrote: »

Based on the Simon Home run last week it had a prediction of 23:46, which was disappointing since I had ran better in Taupo at the start of Feb on their parkrun course. Delighted to have smashed that and finish in 22:17, Official result. My best result in years. Delighted.

This is absolutely fantastic, well done. You blew the prediction out of the park. Some running to be able to surprise yourself with that kind of result when you weren't expecting it or feeling up to it beforehand - just shows the body can be capable of a lot more than we think sometimes.

aquinn wrote: »

Going by the Strava fly-by I passed eyrie just past Fitzwilliam Sq on the way back. I have zero memories of this.

Ah no way! You've just sent me back to Strava to look and it seems that we were running practically beside each other for a fair bit too. I had no idea!

Well done on a great race

ReeReeG

Super running and a super time, well done

Unthought Known

Great running A! The wine obviously had a positive effect!

Murph_D

Well done Aoife, glad to see no after effects from the knee injury judging by your last two races. Great stuff.

aquinn

March 18-24

Monday - MSB 5km as above.

Tuesday - easy recovery run with P out along Griffith Avenue. 4.61 @9:51, HR 145. Felt good on the way out, hillier and could feel calf tightness on the way home. Started massive detox to shift some weight. Horrific headache all day as no coffee, going to be a fun week. Off booze and sugar too to get me to May Bank holiday wedding.

Wednesday - More easy running which started on lunch as I ran over and back to the gym for a half an hour pilates class. She has found bands, class was good, half an hour so nice to do. Pilates to do weekly as part of project skinny part 2.
Evening run then with P on a ridiculously warm evening. My bad knee had been tight all day, just when I had been thinking it was feeling great of late. Might be the pilates or just the usual healing that takes years. 4.81 miles @9:49 with an excellent low HR for me of 141.

Thursday and myself and P went for a lunchtime run, first time in ages down and around Ringsend park. Kept HR very much in check, most unusually. 4.71 miles @ 9:21, HR 141. Legs were tired from running and pilates so took it easy.

Friday - rest day except we had driven to Sligo Thursday night for a funeral on Friday. From Sligo then to Donegal so a lot of driving.

Saturday - since we're up this way we headed to Dungloe parkrun. My second time to do it and P's first. A lovely 3 loop course. The back straight you are slightly downhill with the wind behind you which is always nice. Decided it was tempoish pace as faster than easy. In all 5.31 miles @8:48, HR 149 (Aerobic zone for me). Running was very painful though. I thought my hamstrings were tight but wasn't worried since both of them were sore. I self diagnosed sciatica. It was worse downhill actually. I was ok walking and put the pain down to all the driving as on Saturday then it was a road trip from Donegal back to Dublin. I had a bath and nurofen for the legs.

Sunday - After yesterday I wasn't sure I would be running at all and really didn't think I would get a long run done. We climbed up to Phibsboro and went along the canal to Ashtown, through the park and up NCR. There was still pain but more discomfort and not as bad as yesterday. Took it easy and covered 8.42 miles @9:31 with HR of 146 (easy zone for me)

A big week then as covered more mileage than usual so 37.7 miles.

March 25-31

Monday - traditional rest day except I headed to the Osteopath on lunch to fix my back. I was very tight on one side so he eased me out. I cycled on lunch to him and then in the evening went for a poke along the coast. Over 19 miles then for me on the day for the bike which is a lot. I found snack bars in the desk in work so healthy eating took a right hit this week. When they were gone I started on the biscuits. Theme for the week and it was all going well so far.

Tuesday - Club session. Stayed in work and waited for P and we ran over together. Got there much earlier than usual so did about 100 laps on the grass, or it felt like it anyway. Warm-up/dynamic thing, strides, talk and a session then of 12*400 with 45 seconds recovery. I hadn't done a session since Jan and with the pain over the weekend I was worried about this and was prepared to step off at any time. Running down though there was no pain.

Really delighted with the session. I was with a group and stuck with them. I started to ease back at half way as they were finishing quicker so I was taking my full recovery. So glad I stuck with it. I found they lashed off but then after the first corner I would catch and stay with them so really pleased. A great confidence booster. I wasn't left for dead. I was parched throughout though.

Lap Distance Time Pace HR
1 0.25 mi 01:41 6:44 /mi 151 bpm
3 0.25 mi 01:38 6:28 /mi 162 bpm
5 0.25 mi 01:38 6:30 /mi 168 bpm
7 0.25 mi 01:40 6:39 /mi 170 bpm
9 0.25 mi 01:39 6:37 /mi 168 bpm
11 0.25 mi 01:38 6:29 /mi 170 bpm
13 0.25 mi 01:38 6:33 /mi 170 bpm
15 0.25 mi 01:41 6:40 /mi 171 bpm
17 0.24 mi 01:40 6:42 /mi 172 bpm
19 0.25 mi 01:40 6:40 /mi 172 bpm
21 0.24 mi 01:39 6:47 /mi 173 bpm
23 0.24 mi 01:34 6:19 /mi 174 bpm

Thrilled.

Easy plod then back to the office with P for the bike. Had the company of Singer and C for a bit but they were pub bound, something about football.

7.2 miles for the night.

Wednesday I did my first ever double day so 3.3 miles in and the same home. Stuck to the flat in and out. Kept HR easy so finally learning. In 3.31 @ 9:36, HR 144. Out and stiffer on the way home. 3.3 @ 9:46, HR 140.

Thursday - I decided to try a Kettlebell class, I had never done one before. I had wanted to walk over as it was a fabulous day but running late so did a little jog over. The class was good. Most of it manageable. I wasn't mad about the weights over my head so switched to dumbells. I enjoyed it though. I then ran home from work as it was still a fabulous evening. I was two miles in and realised I had left my house keys in my jacket pocket at work. Covered 4.21 @ 9:40 but couldn't keep the HR in easy zone yet overall HR 148 which is easy.

Friday - Hungover walk to work. Stiff from the class yesterday but as the day went on my hips got more and more restricted and I got stiffer. Did a few extra miles on the cycle home to ease it out.

Saturday - On a lovely morning myself and P cycled down to Poolbeg to run it with the Sanctuary runners. It was a stunning morning by the coast. The parkrun is attracting big numbers. I started off with Anna & P and was very sore and moany. I eventually eased out and got going. HR wasn't really working as it took ages on warm-up and then skipped right through to threshold. 1st mile mostly with Anna but she got caught talking so I moved on. Out to the Nature reserve and was chatting to a fellow Sanctuary runner. Then met two sailing buddies. Passed one on the hill and then on the way back ended up pacing the other for the final mile and a bit. I encouraged her along. She called me a bully at the end but obviously got her words confused and was really delighted. Seconds off her PB but I hadn't known that, I do now. 3.11 @ 8:37, HR 153. A short moany jog back to the bike, stiff again. Parkrun #68.

We then cycled from Poolbeg over to Clontarf. After 3 years the boat is finally sold and moved. Yahooooooooooooooooo. Delighted. Cycled back then to Drumcondra for breakfast. Too afraid to weigh myself this morning after the bad week. Had my first coffee in nearly two weeks, lovely.

Sunday then we headed up the coast and into and around St Anne's and back via Griffith. A sociable run as met 3 people. 10.51 miles @9:40 with a few stops. My legs were getting tired from 9 miles. HR 146.

A good two weeks then as did 32.3 miles for the week. 35.4 miles cycling and that doesn't include commutes.

mister paul

aquinn wrote: »

... I started off with Anna & P and was very sore and moany.

I can't say that I noticed.

aquinn

April. 1-7

Monday - my first pump class at the gym. Tough going but good to do. Mucho squatting and lifting. Looks like after work I went along the coast again for a poke and back via Raheny to try to ease my legs from earlier. Covered 11.6 miles on the bike.

Tuesday - To the club with P from work. A lot of laps on the grass then following and strides. 3.3 miles warm-up.

A session of 8*600 which I really didn't enjoy. It was bloody cold and windy.

I wasn't checking the watch. Ran through it all but wouldn't call it fun. Glad to be finished.

Description from the night.

8*600 with 200 active recovery. Ugh. Started off ok. Got to half way so decided to suck it up and finish.
Wasn't checking splits as head said no from early on so just had to get through it. A cold night and harsh wind made it tougher. Many aches from pump yesterday, mostly on one side. So brave?
Lap Distance Time Pace  HR
1 0.37 mi 02:37 6:54 /mi 138 bpm
3 0.37 mi 02:42 7:16 /mi 176 bpm
5 0.37 mi 02:41 7:10 /mi 179 bpm
7 0.36 mi 02:48 7:39 /mi 177 bpm
9 0.37 mi 02:42 7:15 /mi 178 bpm
11 0.36 mi 02:45 7:27 /mi 177 bpm
13 0.36 mi 02:43 7:28 /mi 178 bpm
15 0.36 mi 02:39 7:22 /mi 178 bpm

Definitely not confidence boosting like last week. Happy to plod back to work to get the bike.
8.6 miles for the evening.

Wednesday - a rotten day in Dublin so over and back to the gym for Pilates. You'll be delighted to know the class helped with the pain in the ass from the pump class on Monday. In the evening then myself and P went out for a local loop. The cycle home was obviously poxy as cold, and miserable rain. 4.31 @ 9:29 with a very acceptable 142 bpm.

Thursday - Another poxy cycle home and really didn't I would be out running. Turned out I went out for an hour and it was great weather. It lashed again once I was home. 6.02 miles @ 9:24, HR 150bpm.

Friday - Rest day and celebrating 6 month married so went for a fabulous meal where we had our reception. Beautiful food and wine.

Saturday - We both volunteered at St Anne's but I had a role where I could run too. No time for warm-up miles though but as all parkrun's of late have been at easy pace so I wanted to give the stats a boost. Started off at a good pace as wanted a sub 25, 24 ideally. Turns out I did 23:02. Serves me right for roaring at the guy who took a huge chunk out of the course at one point, actually I yelled at two people for cutting corners.

Lap Distance Time Pace GAP  HR
1 1.00 mi 07:40 7:40 /mi 7:34 /mi 158 bpm
2 1.00 mi 07:36 7:36 /mi 7:35 /mi 178 bpm
3 1.00 mi 07:25 7:25 /mi 7:27 /mi 178 bpm
4 0.05 mi 18s 5:42 /mi 5:44 /mi 186 bpm
I swear the first mile was the hardest with desperate breathing. Full bladder finishing so really wanted to bail but kept going thankfully.

Not bad after a night out. V impressed actually.

Sunday - Long run with P up to and through the Phoenix Park and back via Tolka Valley. I had a tight back throughout so ran on the grass where possible. Covered 10.04 miles @9:45, HR 147. I updated my heart rate reserve on Friday and based it on my max HR from the MSB and resting HR for the week. Zones a lot tigher now. Spotted a few lovely Herons along the Tolka, 3 anyway and a pigeon impersonating one on a rock.

35.1 miles for the week.

April 8-14

Monday - working from home as a funeral to attend.

Tuesday - No club as tired so did a local easy run with P. 6.25 @ 9:33 @ 145 and a beautiful sunset.

Wednesday - Pilates on lunch so ran over and back. An evening run then with P except I thought he would run the canal home but he didn't as he was working late so no P. First time to run the canal via Croke park. Survived anyway. Rushing back, unlikey. 4.62 @ 9:42, HR 142 as watched carefully.

Thursday - Solo evening run.
Thursday 5.11 is totally a thing.
Kept heart rate in easy yet still dropped back to 49, unreal. Maintaining.
Hamstrings a bit tight so presume from Pilates, they felt tired.
Nice night, not sunny or fabulous but nice. Emergency stop at the Skylon hotel this time.
5.11 @9:47, HR 140.

Friday - rest.

Saturday - Inagural Royal Canal parkrun. Great to get out and do this. A massive crowd. Took it easy which was easy on the way out with wind at our backs. Very exposed on the way back so good to finally get a ditch and shelter. My 70th parkrun. 4 miles @ 9:34, HR higher at 150.

Sunday - The Great Ireland run. We only signed up for this on Monday. Can't say I loved or hated it. It was windy and cold. Another finish where I was absolutely dying to pee. The finish wasn't fun as like B said you could see the finish for ages and it was straight into the wind. No excitement or drama on this. Disappointed yet HR effort I would say was spot on. Better than my last 10km effort when I was better trained. That was the South Dublin last July when I finished in 47:05 maybe. 46:56 then yesterday. The 1km sign completely confused me when all I wanted to do was finish and then turned the corner to the 9km sign. Arrgh! Had forgotten we had run the same section twice. We didn't start in the club championship pen which I'm sure we should have done. I had groin pain at one point and then a sore back. Tried to push myself on more and somewhat suceed after not enjoying the climb up to Acres road and that section where a man blew into me it was that windy. Passed by a man in a Bear outfit who apparently was David Gillick.
Lap Distance Time Pace HR
1 1.00 mi 07:10 7:10 /mi 153 bpm
2 1.00 mi 07:30 7:30 /mi 170 bpm
3 1.00 mi 07:56 7:56 /mi 171 bpm
4 1.00 mi 07:43 7:43 /mi 173 bpm
5 1.00 mi 07:29 7:29 /mi 176 bpm
6 1.00 mi 07:24 7:24 /mi 179 bpm
7 0.24 mi 01:40 6:52 /mi 181 bpm
We cycled up and back so that was mostly warm-up and cooldown.
28.9 miles for the week.

Murph_D

Lots of bladder talk here. Are you drinking a lot of water before going out?