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Ahhh, back to regular running
Date|Distance|Pace|Notes
21st March|10.2 miles|8'59|Legs were a little sore all day from the 5k. Effort and heart rate definitely up for this run commute.
22nd March|8.7 miles|8'35|Kept the effort and HR around the same here, legs were again a little stiff during the day but grand when running.
24th March|2.1 miles|Around 10'00|Slow miles around St. Stephen's Green with co-worker. Garmin went a little zany.
24th March|9 miles|8'38|Yet Another Run Commute
25th March|9.1 miles|8'05|Finally feeling frisky and up for some faster miles, so pushed myself a little while running home.
26th March|7.4 miles|8'53|11 x 30 second hill sprints. Headed down "The Valley" in Swords where there's a nice hill for sprinting. These were pretty tough, near the end of a load of them I felt almost as if it was just the swinging of my arms that were dragging me along. When I got to the top at the last sprint I allowed myself to stop to recover, and a pair of teenagers were passing. As I was wheezing away one of them said "don't worry, you'll get there eventually" This was maybe a bit too intense - I was surprised at feeling tired during the day.
27th March|13.7 miles|8'06|Not a great run. Maybe I had some post-race fatigue without much recovery, or maybe it was because I was out a gig in Vicar St. and pints afterwards the night before, or maybe it was the fast pace I went out at. Anyway for no good reason I went out at around 7'50 and kept that until about 10 miles, when I actually stopped for a couple of minutes as I felt very tired. Jogged back to Swords though it was still tough enough.
Total: 60.5 miles
Next week: I'm only in work 3 days so less opportunities for run commutes!0 -
So... my plan for the year. My target races are the Fingal 10k in late June (home territory :cool:) and DCM. My next race will be the Boyne 10k on May 1st. This gives me a few weeks to do some hillwork (apparently there's a bollox of a hill around 7km
), a few weeks to practice some race-pace running in the meantime and it'll give me a good benchmark to beat.
The thinking behind targeting the Fingal 10k is mostly because it suits me, but also the timing works out - there's 11 weeks in between Fingal and the Boyne race, which is a full plan in Faster Road Racing, and then I'll have 14 weeks for marathon specific training. Any plan though is subject to the whims of convenience of when it suits me to run, so I guess I'll be doing a fair bit of adapting (kind of like last year :pac: :rolleyes:). For DCM, the meno plan looks interesting as a basic structure to build on, though my peak mileage will hopefully be a bit higher.
I'm signed up to do the Race Series 10m and HM - I won't be necessarily targeting them but will do a bit of tapering before them. I'm missing the Irish Runner 5 Miler due to being away at the time - June will actually be a little challenging, I'm out of the country twice and the Euros are on If the Docklands 5k is on this year in June I might use it to see how I'm going, and I might even make my parkrun debut. Also it looks like I'll be showing up to a commercial race soon enough :mad: 
, in work we've entered a couple of teams into the "Dublin Staff Relay" in mid-May, which is on a very tough course around the Phoenix Park, but I reckon the event is more about the knacker drinking than PBs
Very open to ideas and feedback!0 -
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A plan for 2016 on March 30. Are you always this late?
Docklands 5k is scheduled for July 14 this year, unless something unexpected clashes (really hard to schedule with competing events in The Point, Lansdowne, Convention Centre, Grand Canal Theatre etc.).
With your speed I'd mix in some club-type track sessions to the meno plan if you choose it. Worked out well for me last year.
Best of luck with those. Notice you haven't named any target times. 0 -
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So... my plan for the year. My target races are the Fingal 10k in late June (home territory :cool:) and DCM. My next race will be the Boyne 10k on May 1st. This gives me a few weeks to do some hillwork (apparently there's a bollox of a hill around 7km ), a few weeks to practice some race-pace running in the meantime and it'll give me a good benchmark to beat.
Just so you know it also ends on a hill, short sharp hill up onto main road, right turn and then slightly uphill to finish. and that hill at 7km goes on for a full km!! 0 -
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Docklands 5k is scheduled for July 14 this year, unless something unexpected clashes (really hard to schedule with competing events in The Point, Lansdowne, Convention Centre, Grand Canal Theatre etc.).
Ah, drat. Looks like that won't probably work for me.With your speed I'd mix in some club-type track sessions to the meno plan if you choose it. Worked out well for me last year.
Yes, but then I'd have to show up to a club againBest of luck with those. Notice you haven't named any target times.
I'll be content with PBs all 'round, and delighted with maintaining my new VDOT high-water mark across one or two races during the summer 0 -
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Thanks D, it was pretty tough figuring it all out. Now that it's sorted, I just need to do the training, and start working on my 2016 post-race beverage plan.
I'd suggest you work a bit of food into your post-race beverage plan or at the very least try some water. I know mixing your drink is not generally advise but I think a water chaser could work well for you
One of the 12 week P&D marathon plans would probably be more in line with where you want to be mileagewise than the Meno plan. Just make sure you have the base mileage up before kicking into it. Best of luck with the rest of the year.0 -
So... my plan for the year. My target races are the Fingal 10k in late June (home territory :cool:) and DCM. My next race will be the Boyne 10k on May 1st. This gives me a few weeks to do some hillwork (apparently there's a bollox of a hill around 7km ), a few weeks to practice some race-pace running in the meantime and it'll give me a good benchmark to beat.
The thinking behind targeting the Fingal 10k is mostly because it suits me, but also the timing works out - there's 11 weeks in between Fingal and the Boyne race, which is a full plan in Faster Road Racing, and then I'll have 14 weeks for marathon specific training. Any plan though is subject to the whims of convenience of when it suits me to run, so I guess I'll be doing a fair bit of adapting (kind of like last year :pac: :rolleyes:). For DCM, the meno plan looks interesting as a basic structure to build on, though my peak mileage will hopefully be a bit higher.
I'm signed up to do the Race Series 10m and HM - I won't be necessarily targeting them but will do a bit of tapering before them. I'm missing the Irish Runner 5 Miler due to being away at the time - June will actually be a little challenging, I'm out of the country twice and the Euros are on If the Docklands 5k is on this year in June I might use it to see how I'm going, and I might even make my parkrun debut. Also it looks like I'll be showing up to a commercial race soon enough :mad: , in work we've entered a couple of teams into the "Dublin Staff Relay" in mid-May, which is on a very tough course around the Phoenix Park, but I reckon the event is more about the knacker drinking than PBs
Very open to ideas and feedback!
Best of luck with your plan for the year I am expecting PBs all round from you. Your training plan is very similar to how my training went last year and during the 10k training I got 2 5k PBs, your plan has a tune up race so pick a nice flat course and improve on that 5k PB also.
+1 to what FBOT has said about the P&D 12 week marathon plans, I think that one of them would really suit you. You are currently running 50/60 miles a week so the first plan which goes up to 55miles should be no bother to you and if you would prefer more mileage then the next plan(which FBOT is currently using) is up 70 miles.0 -
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Along with making important running plans this week (above) I also got some running in. Not an exceptional week by any means mileage-wise, though I did have one excuse - on Wednesday after running home I was cajoled into playing a game of football on a large astro pitch. I think the last game I played was back in July, and it pretty much crippled me, shredding my legs for a few days and contributing to some serious exhaustion. I kind of anticipated the same to happen again, but no harm in playing one game of football every year or so... anyway, it was good fun and pretty competitive over the 90 minutes. I did get a pain in my right thigh so I went in goals for the last 20 minutes or so. I was dreading that it'd be something run impacting, but it was gone by Thursday morning. As expected my legs were in bits, and I was very tired on Thursday. By Saturday the stiffness and pain had mostly gone away. Anyway, I won't play football again until at least November, but it looks like I got away with it
Date|Distance|Pace|Notes
28th March|6.1 miles|9'06|Pretty tired and busy all day, headed out at 9 for some slow miles.
29th March|10 miles|7'52|Fast run commute, and threw in three half miles at 7/mile pace. Some practice for making more use of the run commutes
30th March|9.1 miles|8'22|A slower run commute.
31st March|4.7 miles|9'12|Slow miles on crippled legs.
2nd April|7 miles|7'34|In the Griffith Ave. area for kids gymnastics, so did two laps of the "FBOT/annapr square". Kept it fast enough, and did 10 x 30 seconds at 5k pace.
3rd April|14.5 miles|8'20|Ruinous hangover all day, so was kind of expecting a bad run. Turned out it was nothing of the sort, felt like I could have kept going for ages, and didn't feel tired or sore at the end. Maybe I should have gone on further... Went to DCU and back with a bit added on around Swords. Passed close by some gigantic hares at the airport.
Total: 51.6 miles
March total: 212 miles
Next week: More of the same...0 -
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A crappy running week, convenience runs weren't as convenient and I lacked the motivation to make up for it- two hangovers and some interrupted sleep due to bringing the elder child to Temple St. until 4AM on Tuesday night didn't help (nothing serious - he put some foam in his ear, casually told us about it a few hours later - it still isn't out though, returning to hospital on Thursday). Felt racked with negativity all weekend (tracking marathoners and reading race reports etc. all weekend didn't help ), but then just did a decent run on fresh legs and all is well with the world again.
Date|Distance|Pace|Notes
4th April|10.4 miles|8'34|Run commute. Made my life every so slightly less mundane by going a slightly different route (up through Beaumont).
5th April|5 miles|9'05|Working a little late, so no run commute
Got out later on for a few slow miles around Swords.
6th April|8.7 miles|8'27|A meh run commute home in the wind.
7th April|2.3 miles|11'04|Some slow miles around St. Stephen's Green with a co-worker.
10th April|16.1 miles|7'57|Fresh legs, so did a fast enough LSR. I was expecting to be battered by the wind and rain, but it didn't really happen so kept the pace and effort up a little. Went out to DCU with detours via River Valley, the Airport and Ballymun, and then straight back to Swords. Felt good the whole way.
Total: 42.7 miles
Next week: Must try harder.0 -
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It's a new week B we all have those meh weeks it's the getting back into it is the hardest but at least with the brighter evenings it's s little easier. Hope mojo comes back and foam comes out !!! Kids ya gotta love their curiosity hope all goes well.
I had a surprisingly enjoyable run home in the pissings of rain this evening, so it looks like the mojo's back alreadyBungy Girl wrote: »Nothing quite like Temple St in the early hours of the morning. And on a school night too. Hope he's feeling better - and less curious - soon.
I felt like an imposter in Temple St. that late with a not actually very ill kid. He made the most out of it anyway, stuffing himself with sweets and generally entertaining/annoying the assorted kids and parents also stuck hanging around.0 -
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Where's the foam now? :eek: still in there?
The foam has remained stoic in the face of medical intervention The feckin' eejit is in for a procedure on Wednesday - a general anesthetic to keep him still enough to get the bloody foam out, and an inspection of the eardrum to make sure it's undamaged. The farce of it makes it a little less stressful than it otherwise should be 0 -
The foam has remained stoic in the face of medical intervention The feckin' eejit is in for a procedure on Wednesday - a general anesthetic to keep him still enough to get the bloody foam out, and an inspection of the eardrum to make sure it's undamaged. The farce of it makes it a little less stressful than it otherwise should be
Jaysis..... Boys! :eek:
On the plus side, you'll have a family story to embarrass him with for decades 0 -
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A good week. Actually, a really good week. Ok, a great week I did some fast intervals, made my Parkrun debut and had my longest run since DCM. Oh and I broke my weekly mileage record :cool:
So, a mini race report for the Parkrun. Myles did a very interesting post on the graduates thread which got me thinking about running more races. As it happens, my foam-loving son has just started doing some drama classes just down the road from Malahide Castle on Saturday morning, so I might have a new Saturday morning routine that involves a parkrun! It probably won't happen every week but it should be do-able to drop in every few weeks. I tapered for this by running loads all week and made sure I was in great condition by having a few glasses of wine the night before. A PB was never on the cards, the minimum I wanted was to do it at 10k pace, and maybe push the time as close to 20:00 as I could. I jogged a half mile to the start and stood around waiting for things to start. I took some survey that was taking place and shuffled down towards the start sign. I placed myself politely enough near the front, but it was actually nowhere near the front as it appeared to be, as people just start on either side of the path on the grass. Once the race timed run started it was a bit of a melee, it was very crowded as all the side runners converged onto the path. Things settled down and I took to the grass for a bit to pass some people, and then went back to the path once I was in a bit of space. The plan was definitely not to go out hard and hang on, more like find a comfortably uncomfortable pace and try and stick with it the whole way. I'm pretty familiar with Malahide Castle, but I didn't know the course route so I didn't really have any race plan. My Garmin's time was all over the place when I looked at it, so I reckoned it was being useless due to tree cover. After about 2k I was no longer overtaking people and just behind a group of 3 runners, so from here it was just a case of catching up with them and maintaining pace. The run through the forest bit was fun. The 4th km was a bit tiring, but nowhere near as devastating as during the MSB 5k. The last km was mostly uphill to the finish, and naturally upped the effort as the end came. Caught my breath for a minute after finishing (I was near death after the MSB 5k), and went to cheer folks on their way to the end for a few minutes, then jogged back home. Happy with the time - I knew it wasn't a PB effort, and that's fine.
Time: 20:10 (22nd out of 349)
Date|Distance|Pace|Notes
April 11th|10 miles|8'23|It was pissing rain and the pavements were full of puddles, and I didn't care. I stuck on an album from my youth (Siamese Dream) and splashed my way home, and had a great time. A pointlessly enjoyable run.
April 12th|10 miles|8'05|Ditched the run commute (I think I had a late meeting), so went out after watching the Champions League. Went out to Malahide, and did 3 x 1 miles at 10kish pace (splits were 6'43, 6'28 and 6'37).
April 13th|10.1 miles|8'43|An easy run commute home. Nothing of interest.
April 15th|10.4 miles|8'37|Another run commute I guess?
April 16th|7.6 miles|?|Warmup, Parkrun as above and jog home
April 17th|17.7 miles|8'27|Longest run since DCM. Went the long way to Kinsealy which has a bit of a hill, then went alongside Malahide Castle and down into Malahide village, out to Portmarnock and back to Swords. Felt a little stiff at the end but not destroyed, the chocolate milk after my shower went down better than usual.
Total: 66.1 miles
Next week: There's some trail runners in work and I eventually gave in, joined IMRA and was all ready to run up Bray Head this Wednesday... but I'll be tending to a post-procedure 5 year old instead So, nothing exciting planned. More weeks like this week would be great! 0 -
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Another mini-race report!
The kid's ear was finally fixed on Wednesday, so I was able to get out to the IMRA Bray Head race. There's a trail runner in the office who's done plenty of IMRA races (JC), and another runner was over from the states (MW), so worst case it'd be a nice work social event. I'd never done anything remotely like this before, other than running around Howth on my own and a few hill sprints now and then. I fished out my oldest runners ready to sacrifice to the mud gods (a pair of Brooks Ravenna that I did DCM and most of my runner last summer in last year) and headed across the city on the DART. Got there in plenty of time to get registered and changed, then strolled up to the hill, bumping into a couple of people I knew who were also doing the race.
I had no real race plan other than not injuring myself - I'm a bit faster than JC on the road, but he runs a lot of hills, so I reckoned roughly keeping pace with him would be a decent workout. MW's a far better runner and I didn't expect to see much of him on the course. People started gathering into their starting positions, so we strolled up, and ended up about two thirds back. The race director said a few words, and without much fanfare the race began. The start was up a steep path, and it was a bit crowded. We started to overtake a lot of people, and that continued as the terrain turned into a steep uphill forest trail. I has loads of fun hopping around and jumping over things, and I was keeping pace with JC. Eventually the climb caused everybody to slow to a walk, and I used my hands a few times to do a bit of scrambling up. There was the odd flatish place to stretch the legs, but it was mostly slow to the top of Bray Head. I touched the cross, tried to get a look at the view of a fraction of a second, and then set off on a downhill section on towards the second hill. I was noticeably a bit slow here, got overtaken a bit and JC started to get away from me. Getting used to running fast downhill on trails was tough, and I was a bit conscious that my runners were pretty unsuited to the surface and had a few mild stumbles. We started climbing again as the path went along the cliffs - another completely amazing view that I couldn't really take in due to trying to stay on my feet and staying focussed on where JC was. I caught up with him a little, and then lost him a bit once there was another big hill to scramble up to the top of the second hill.
After touching the thing at the top, there was another steep downhill, and once again I lost a few places due to being uncomfortable to running at speed. Once things levelled off I was able to get up a few positions where the surface was good, and then on the uphill to the first hill I was able to catch back up with JC. The steep downhill on Bray Head was completely insane and exhilarating. I guess it was fun, but I wasn't able to really enjoy as I was concentrating so hard on not plummeting down the hill. About two thirds of the way down I lost control for a few seconds, but managed to stabilise myself with a machine-gun like cadence. This spooked me a little and I lost a few places on the downhill once again. Once we made it to the path I was able to make up a few of the places, and the dash down to the finish was great fun.
Result: 81st out of 211 in 0:35:36, 1 second behind JC
Overall this was great fun. It was pretty well organised, though there was apparently some confusion about the route down. The beautiful weather helped a lot, and the post-run beers watching the football went down pretty well too I might well look at doing a few more of these races over the summer.
There are some nice pics on the IMRA site:
https://www.imra.ie/photos/view/id/116570/ (looking over to the second hill)
https://www.imra.ie/photos/view/id/116997/ (trying to stay upright)
https://www.imra.ie/photos/view/id/117401 (top of the second hill)0 -
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That's gas, you look like a natural :pac: And happier than I've seen you heading up the swords road... But the backpack....??
The race rules stipulated you needed to bring a jacket, so I brought along a relatively large North Face jacket that's too big to tie around my waist. Everybody else appeared to either ignore this or bring along a super-light running jacket that they could stick in their pocket or whatever. Anyway, I'm well used to running with a bag 0 -
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Another good week, this week and last have felt like another step up. The Boyne 10k is coming up this weekend, which I hope to PB and set a time to compare against some hopefully more 10k focussed training for the Fingal 10k in July.
Boyne 10k goals: A = < 42:00, B = < 43:00, C = PB. A lot depends on how awful the hill at 7k is and obviously the weather on the day.
Date|Distance|Pace|Notes
18th April|8.9 miles|9'09|Easy run commute home, periodically checking the Boston tracker & thread.
19th April|10 miles|7'57|I apparently did a faster run commute. I don't remember much about it.
20th April|3.6 miles|9'43|IMRA race on Bray Head, race review above
21st April|8.7 miles|8'24|In St. Luke's for a checkup, so brought along my running gear and followed the DCM 15 route from Rathgar back into town. A little sore and stiff from the previous evening's racing, but the adrenalin from marathon flashbacks made it pretty good fun. I sprinted up "Heartbreak Hill" for the laugh, it's really not that bad when you haven't got 22 miles in the legs Finished up outside McGrattens, obviously.
22nd April|9 miles|8'48|Another run commute. Quads were sore and legs stiff all day.
23rd April|7.5 miles|7'18|I was reading this 10k workout article, and decided to give the session described a go. I dropped the foam-free kid off at gymnastics, and made my way up to Collins Avenue, where I reckoned there could be a relatively undisturbed 2 mile loop in the DCU area. First two miles (6'37, 6'34) went fine, took a 5 minute cooldown as per the session description, then did the next two (6'41, 6'37) - it got a little tough in the second one but I was feeling confident about the third. I then checked my watch and only had 15 minutes before the kid had to be picked up - so I did another fast mile down the Swords Road (6'39), kept going into the grounds of the school, did a lap of a football field and then did a quick cooldown. So, the session was ruined by a basic planning error (not enough time!). Despite that I think it was a good confidence booster going into next week's race. During this session my Garmin noted a 10k time of 43:46, which is only slightly higher than my 10k race PB (though I ran faster 10ks in last year's Race Series 10 Mile and of course in my suicidally paced HM).
24th April|13.6 miles|7'59|Did a long lap around Swords, taking in most of the Fingal 10k route, "The Valley" and Holywell.
Total: 61.6 miles
Next week: Glorious taper and racing on Sunday 0 -
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Not too much running to report on last week, other than what's documented in the post-PB pints race report above
:rolleyes:
I had a bit of a fall on Saturday, about 200 metres from my house. I've had a few near misses while wearing my Nike Frees, the toe bit is a bit lower than other runners and is easier to catch on uneven surfaces. Just as I was finishing up my run I clipped something, staggered on for a couple of steps but couldn't recover and went flying on my knees and hands. My right leg got badly grazed it's getting better already, antiseptic spray-on plasters are great. It obviously didn't affect me too badly yesterday
Date|Distance|Pace|Notes
26th April|6.6 miles|8'22|Malahide and back.
27th April|10 miles|8'17|A run commute.
30th April|4.4 miles|8'00|An afternoon run around Swords with some strides. Fell, as above.
1st May|7.1 miles|-|Warm up and 10k race
Total: 28.2 miles
April total: 213 miles
Next week: Get the milage up again, start procrastinating about following a 10k plan and getting out to the Boards run on Sunday!0 -
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