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Positive Vibes. Negative Splits.
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Catching up with your log here now. Some cracking sessions and races in there
a good read for me as I try and get my head around doing some shorter stuff for a while 
Thanks man but there might be a big change in my medium term plans talk of going the the Hague for the half in March... :pac:
One of the boys that trains with us is Raheny he's pushing their 5miler so might be a good shout for the new year too.
While its in my head after tonight's session I did a 6k with the lads they're sub 2:50 marathon runners so it was a uptempo for me. But it felt so smooth and relaxed even though my heart rate was up. The pace was 3:44/km not much less then my 10km race at the weekend. I just switched off and ran, I'd love to replicate that in races I never seem to race at my full potential. Even at the weekend I was afraid to push on early and hold on. Anyone else be like that in sessions and races or is it just in my head?0 -
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MONDAY
PM:Recovery 7km @5:15/km around the town. Feeling a bit beat up after the speed session on Saturday.
TUESDAY
PM: Easy 60ish minutes 13.1km @4:51/km
I was visiting my parents so I ran on the route that was my long run back in the noughties. I remember I used to try and run this in under 60 minutes. Mental stuff.
WEDNESDAY
PM: Easy with 4x 100m strides 12.2km @5:04/km
I couldn't get off work in time to get down to training. Dermot had a session for me but I didn't do it... I'm not sure if thats a good or bad thing.
THURSDAY
Rest day
FRIDAY
PM: Easy with 4x 100m strides 5km @5:01/km.
SATURDAY
Jingle Bells 5k
AM:Warm up 2.8km with the usual drills, activations, and strides. It was a little was a bit longer that I didn't record 3.5km
Jingle Bells 5km in 17:35 chip time @3:31/km 17:41 on the gun.
Finished 103rd overall, 22nd in my age category, and the flying mile 5:25
Cool down 3.1km
Pre Race
Ealry start. I had my usual breakfast of porridge, chia seeds, bannana, blueberry and a sprinkle of cinnamon. I also had a tosted plain bagel which I dont normally have, but I will sometimes before a race or session. I did a few glute activations and then some Bathroom business before we hit the road. Stopped for a coffee halfway there and a stretch of the legs and another bathroom break. I dropped off Mrs Mellow Yellow in Blanchestown shopping centre and parked up at the Garda rowing club. I figured it was the handiest place to get back onto the M50. I was there in great time around 930am so I went for a walk to loosen up a bit and get a feel of the place. But as soon as I started to walk my stomach was in bits just managed to make the portaloo in time. If definitely wasn't nerves because this was the most relaxed I was going into a race. Anyway after that incident my stomach still wasn't great but it wasn't bad enough to stop me. When I got back to the car I changed and started my warm routine. I felt very sluggish and couldn't get into gear. Just before I got in the pen I met one of the Raheny lads that has been training with us lately, he gave me a quick heads up on the course. I took off my long sleeve top and got in the pen. I didn't wear my club singlet for this race. I don't know why but I no pressure when I dont race in our singlet.
The Race
I was a few rows back but the runners around looked the part so I was happy with my position unlike Rathfarham. It still took 6 seconds to cross the start line but it was quite congested. I couldn't hear the guy on the megaphone, I was very relaxed I thought it would be a couple of more minutes before it started then the foghorn went and the race began. It caught me by surprise.
After the initial quick 100-200m start I couldn't get into gear. It was a bit congested and I worked my way through the gaps but still very sluggish at the 1km my watch flashed 3:36/km I know there was a very slight uphill drag but its nothing major and along with the crowd the the buzz normally it should be alot faster. Dermot told me not to go balls out in that first kilometer but even if wanted to it wasn't in me. I continued to pass out runners on the 2nd km I don't remember anyone passing me there was a bit of a head wind here if I remember right but again nothing hectic. Again at the 2km my watch flashes up 3:36/km I'm thinking to myself whats wrong with me. But I put no pressure on myself as I see a girl not far ahead of me who finished 3rd in Annagassan. I was determined to catch her and eventually I did, and passed her out but this left me towards the front of a group. 3km 3:35/km flashes up on my watch at this stage I forget about the times and get into full race mode as I had people breathing down my neck. One lad flys past me but I hear him saying to someone watching he was late starting... No catching him :eek: Then that girl I mentioned makes a break I try to keep with her, I can't but I do my best. Still people breathing down my neck. I'm loving this it's so hard but I keep pushing. This is why I race such a buzz. There seems to be someone pacing a girl from Raheny his words of encouragement are keeping me going too. Push on, make every second count, dig in... I'm breathing really heavy and do my best to dig in. After that final turn the finish line is ahead it still feels so far a head of me, its like a slow motion finish. Eventually I cross the line and see 17:41 on the clock. I'm too bolloxed to look at my watch.
Post Race
For some reason I thought 17:41 was my time I had forgotten how long it took to cross the start line. I met the guy from Raheny who was training with us. He got home in 16.33 great running. I'm a bit disappointed with my time and collect my mug. I walked upto the start line and collected my top then began my cool down jog. I actually felt quite fresh after the race and that stomach issue had gone too. I blame the coffee. I met Sean Heheir on my cool down I don't know if he remembered me because my wife knows him or if he's just one of these really friendly runners (like the vast majority of runners I meet) but he had a big hello. Anyway I got back to the car text my coach, wife, and club mates on how I got on. They're all delighted. As I drive back to collect my wife in Blanchestown I start to reflect. Then as we make our way to Santry where we were staying it really hits me. This is a massive PB! 18 months ago when I was in the Santry Sports Clinic with achillies problems my goal was just get back to easy running for fun. I thought my competitive running days were over. It wasn't what I hoped for going into the race but as my coach said I'm going in the right direction and I count my blessings for where I am today.
We went for a meal in Dublin city centre afterwards. I think that took more out of me then any race. I'm glad to have left Dublin behind (sorry to any Dubs reading this) its just not for me.
SUNDAY
AM: Easy 60 Minutes 13km @4:41/km kinda boring after the high of that race finish. But I felt fresher than I did all week.
Total distance this week
61.4km
I'm wondering was it the early start or the fact I took it so easy during the week as to why I was so slugish starting off? Negative splits race though:pac: 0 -
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Thanks guys. On the coffee I am an addict and wouldn't think twice about having 10 coffees in a day but I am cutting back but never a issue before :pac: but it didn't taste the nicest :rolleyes:
It was a experiment to do no session just strides during the week. I think I'll listen to my coach in future
Its nearly six months since I stopped training with the club and moved to Dermot. Since then I've knocked off 45 seconds of my 5k time and a big PB in 10km without really targeting that distance. I'm happy with the direction I'm going and know nothing happens over night.
I still haven't made up my mind on to race a half or 10k in the Hague :rolleyes:0 -
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OOnegative wrote: »Works for dublin runner, few minutes before a race even, good enough for me!!!
That's just to wake him up enough for the frantic dash for the start line and his Ninja acrobatics to get there before the gun goes 0 -
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4 5ks and 2 parkruns......that's 5 more 5ks than I've ran this year! that's probably part of the reason I'm not overly fond of the distance. I definitely won't get better at racing it by not racing it
you're flying at the moment, great consistency going on. 0 -
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Mellow Yellow 26.2 wrote: »Cheers lads. I used to see 5k races as something to do to help me with the longer stuff, a necessary evil you might say. I wouldn't say I hated them but i disliked them. But now they're my favourite race. Less recovery time compared to 10 mile or a half meaning you can race more often. I'd say if I had the opportunity to race even shorter stuff I'd probably like it too. Also this week I've been listening to Stephen Scullions pod casts. They're short enough but definitely worth a listen
https://www.buzzsprout.com/239467/902424-mental-aspect-of-running-it-s-only-running-one-foot-in-front-of-the-other
Super podcasts so far - also signed up for the email 0 -
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My goals and targets for 2018 were the following.
1) Keep running. I would love to double my milage for 2017 just over 1000km ish. But I'll take what I get.
2) Sub 18 running for 5km with a target of 17:30 ish
3) Sub 30 8km but not planning much races over 5k.
Not so much goals but things I want to do.
(i) Continue to help out behind the scenes with my club, marshal duty, C25k couching, etc.
(ii) Try and get a XC team at our club, no interest for it at the moment.
January
As I continued my rehab on my achillies I continued to increase my mileage. I ran 5 days a week for 3 out of the 4 weeks. I was also helping out with our clubs couch to 5k programme but I didn't count his mileage in my log as it walking/very slow jogging. 230km for the month no races.
February
I didn't increase my mileage in February just 213km. I didn't want to just keep increasing it, I just wanted to get my achilles used to roughly 50km a week while pushing a little harder in training and dipping my toe at racing again. In the first week of February I had a local 5k race. It was a out and back course with strong enough head winds coming back. 18:51 was my time. I wasn't happy with the time but glad to get through it and no major inflammation of my achillies. Two weeks later I ran my 3rd parkrun 19:01 and 1st place. It was a good workout but I was aiming sub 19 that day. I continued to help out with our c25k programme twice a week in February.
March
I had two races in March my goal spring race of Dunboyne 4mile I was happy with this performance 24:10 but I was still thinking I could have done better. Less than a week later on Good Friday another local 5km. Big climb for the first mile to 2km mark but a nice course after that my time was 18:44. On St Patricks my club run a 10km and 5km so our c25k programme finished with that race. Its always a busy few days leading up to our race but a great day and well worth it in the end. 237km for March total.
April
In April I knuckled down and concentrated on my own training more so with our C25k programme over, longer evenings, and gaining confidence in my achillies. Training 5 days a week consistently with two sessions. Just one race at the end of the month. It was a local 8k race I was determined to finish top three and get a personal CR. Its a very challenging course but the last kilometer is very fast. I was delighted to finish 3rd in a time of 30:52 which was a personal CR. I clocked up 303.5km for the month too.
May
Feeling confident after that local 8k I had a target of sub 30 for Terenure 5 miler. The week before the race I donated blood, it was a very stressful week at work too with very little sleep. So the race was a disaster in near perfect conditions. 31:18 was my time. It was a good lesson I got over it quickly and knuckled down for the rest of the month and continued to train 5 days a week with two sessions. At the end of the month I had a wobble at training that meant I missed 4 days running in that last week. 294km for the month.
June
That niggle I picked up meant a cut back in training but after the initial 4 day rest with some help from Mayo Sports Clinic I slowly built it up again. I tried to keep the quality and cut back on the easy and long runs. I had one 5k race at the middle of the month it was a local 5k I finished in a time of 18:20. A few days later I did another 5k in horrible conditions on not a very nice course 18:46. It was more a show of club colours to support our neighbours so I wasn't concerned about the time, more to beat my buddy. My distance for the month was 235km
July
I still had some issues with that niggle but I was able to manage it and continued to carefully build up the mileage again. On the 4th of July I did my first session with Dermots crew. This was a real eye opener and I think a game changer for the rest of the year. I found the step up hard but in time it became enjoyable. I had the day of the Irish PB's 5k race in the second week. Looking back now I can say I wasn't near ready for that race. I had notions of 17:30 and I genuinely felt I had a shot. I struggled with the heat and around 2km in stepped on a disgarded bottle then got clipped from behind causing a wobble and went over in my ankle. If it was a road race I might have tried to run it off but with that niggle I picked up in June flashing up in my mind and no place to hid as I slowed down to see how it felt I decided to DNF. Gutted. Horrible feeling, no place to hid on the track. For the rest of the month I just concentrated on good quality training. 250km for the month.
August
Started the month with a holiday. I got in a few hot and hungover runs. I got off the plane changed and raced a 17:51 Streets of Sligo PB. Delighted to get under 18 again. Good solid training for the rest of the month up to six days a week training with 316km
September
Plenty of races in September all on heavy legs as the sessions picked up. A local 5k 18:00 and I dipped my toe into the world of XC that I really enjoyed but unfortunately it never materialise for me. I had hoped to race more xc races. The end of September saw my goal race for the year Rathfarham 5k with a PB in 17:41 I was happy to PB but I thought I could do better at the time. 286km for the month.
October
Solid month 353km on the clock. One 10km at the start of the month. League race so even though I hadn't 10kms in mind or as a goal it was a show of club colours. Horrible conditions, hilly course, and very heavy legs. My first 10km in over 2 years but I got a PB 38:29. After that race I just focused on training out six days a week.
November
Another solid month training with one 10km race towards the end of the month. It was a club outting so again not a major goal but I had hoped for a sub 37 but I came home in 37:14 which was a PB. I was happy enough with that. 300km for the month.
December
The month started off with Jingle Bells 5k I finished with a PB in 17:35. On the Monday after the race I hurt my back at work, for the second time this year it meant I had no running for four consecutive days. 8 Days after my Jingle Bells 5k PB I equalled my PB with another 17:35. I hit 2000 miles for 2018 on Christmas day then on St Stephen's day a local 5k fun run on a awful course 18:19. I finished 4th, it was a nice blow out after all the excess. I finished off the month with another 5k race four days later in a time of 17:43. To much racing in December if I'm honest I jnew before hand I wouldn't be able to race my best in them all.
Overall I'm delighted with my comeback year! I had a goal in January of 2000km for the year. But I broke it down. My first aim was for 1000km then 1000 miles I hit that in July then after that my target rose to 2000km, then 3000km, then 2000miles. I only missed out on two four consecutive days running in total. If you told that's all I'd miss back in the start of 2018 I would believe you.
As said at the start of this long post for races in 2018 my goals were to work on shorter stuff. Mainly 5km races but also 5mile/8km. I wanted to push for a 17:30ish 5km which you could say I missed out on that slightly (the ish gives me some wriggle room) but to go from a 18:51 February 5km to 2x 17:35 December 5km's is good progress in my book. I had a mini goal of a sub 30 5mile/8km but I only ran two races this distance in the first quarter of the year. I should have got it in Terenure but enough about that disaster. I wanted to run more cross country but it didn't work out but it wasn't for the lack of trying.
My highlights of the year would have to be April's local 8km on a very hilly course finishing 3rd in 30:52 against some good competition. Joining Dermots training group has been a major highlight, no looking back. The streets of Sligo 5k. Great support, brilliant race and course. It was my first sub 18 since 2016. And I also love races where we have good numbers from our club. Rathfarnham 5k again another PB and another great race. Annagassan 10k. Not a goal race but a delighted to PB and a great weekend with the club. And finally although I didn't quite race as good as I should have Jingle Bells 5k.
Its mental to think I've raced 18 times in 2018. Yes 18! Thats excluding a DNF and 3 parkruns. Now not all of them were balls out racing. Still 18 freakin' races, 12 of which were 5k races. Also a total of 2376km
In the goals for 2019 thread I saidMellow Yellow 26.2 wrote: »For me I'd like to run 2000 miles or 3218.688km :pac: I might be a bit short on that this year but in and around the same. Why do I put distance ahead of PB's? Because to run this kind of distance it will mean the consistency of running 5 to 6 days a week, the PB's will follow. I will have to stay fairly injury free to run that distance, and finally I just love running
The focus will be to continue 5km to 10km racing with Dunshaughlin 10k, Rathfarham 5k in my sights. I've also some unfinished business in the Terenure 5mile after this years disaster.
Away from running my diet hasn't been hectic the past six months, so I need to improve there. Also I'm not as good as I used to be at strength work/gym
I hope to improve on that department too.
Happy running everyone in 2019
I guess if I'm been really honest I want a low 17 5k and mid to low 36 10k. But I don't think I should put an exact time on a goal. I don't think I'll race Den Haag Half Marathon now as I don't think my achillies with withstand the training load. I will be racing the 10k instead (I have to talk to some people in the new year to confirm this) I guess try and be sensible as possible with my running, especially with my achillies starting to remind me of what happened in 2016. If circumstances allow I'm going to knuckle down and try harder to improve.
I probably should change my username as I've no interest of going down the marathon route at thid moment.
Happy new year. 0 -
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