Just like starting over:The quest for a sub 18 5k

Sat 1st May: 2 mile easy on grass followed by 4 x 10 sec strides with 15 sec recovery. 2.3 miles @ 8:48 avg pace. Nice and handy late evening run.

Sun 2nd May: 1/2 Marathon TT or fast tempo @ sub 6:50 pace:
Went for the half marathon time trial to see where it would take me and decided to do my up and down loop that I’ve done the last few tempos on as I’m familiar with it and its been good to me lately!! Started out early and first few miles flew by. Took a gel after 6 miles but no water as my water wasn’t where I had left it out on the route earlier. Didn’t take the second gel which may have been the wrong call. Definitely struggled from mile 10 on and this is where it would have been so much easier in a race. Was hanging on for dear life near the end to finish in 1:28:04. Initially disappointed to be 1 minute behind my PB but that didn’t last long. So satisfied at a good honest blow-out. Avg pace was 6:43.

Splits: 6:32; 6:40; 6:41; 6:40; 6:48; 6:37; 6:42; 6:50; 6:47; 6:45; 6:58; 6:42; 6:39; 40 secs.

Total: 15 miles

Bit behind here again but plugging away solidly since Half marathon time trial and got a place in Thoroughbred half on the 20th June so nice to have something to focus on.

Monday May 3rd: Rest

Tues 4th May: 4 mile easy @ 8:03 avg pace. Lunchtime run – legs felt tired and heavy

Wed 5th May: 5 mile easy @ 8:14 avg pace. Another handy run while kids were at Athletics training

Thurs 6th May: 4 mile with 1 @ 6:24 avg pace. Had planned a bit more and faster but knew the body wasn’t ready or able for it so pulled the plug after a mile. No point flogging a dead horse.

Fri 7th May: 6.5 mile @ 8:44 avg pace. A very tired 6am run with running buddy.

Sat 8th May: Rest

Sun 9th May : 11 mile @ 8:31 avg pace. Had company for this around the forest trails and first time all week that I felt good on a run. Really enjoyed this!

Weekly Total: 30.5 miles

Mon 10th May: 7 mile easy: 7 easy@ 8:24 avg pace: Nice and early 6am run with company around the local gaa pitch track.

Tues 11th May: 4 x 1mile in 6:00 with 95 sec rec: Headed out straight after work for this. Splits for the miles were 5:58; 5:55; 5:57; 5:59. Happy with this – felt good and strong. Total: 6.6 miles

Wed 12th May: 11 mile @ 8:34 – had to fit this in early so arranged to meet running buddy at 6am. Got out at 5:30 for a few miles before he arrived and then finished slow.

Thurs 13th May: Rest

Fri 14th May: 6 mile @ 7:20 pace / 3 min jog / 2 x 800m in 3:10 with 60 sec rec: Out again straight after work and down to the pitch track. Splits for first 6 7:16; 7:06; 7:07; 7:13; 7:11; 6:58; 800s were 2:58 and 2:56. Two 800s were interesting as was racing a tractor that was moving h beams across the bottom of the track so had to race it and stay clear of it a few times - a nice distraction though!!
Total 9.2 miles


Sat 15th May:7 miles @ 8:16 – another early morning handy run.

Sun 16th May: 14 miles @ 7:17: Out mid morning for this and felt tired going into it so was a little wary of this. Misjudged the pace and the distance. First mile was nearly perfect so zoned out after it and wasn’t watching the watch. Started feeling tired over last 3 miles or so.

Weekly total: 54.9miles

Mon 17th May: 7 @ 8:16 avg pace. Caught for time as I was on my lunchbreak so had to leave it at 7. Legs felt good.

Tues 18th May:7 mile @ 8:32 – 6am handy run with running buddy. Got the call and felt good so didn’t want to let him down.

Wed 19th May: 3 mile @ 6:20 pace / 3min jog/ 8 x 400m in 85 sec(5:30 pace ) with 60 sec rec /2min jog / 1 mile @ 6:00 pace Out straight after work for this after a busy stressful day. Took a while to unwind and relax into this but eventually did. First 3 6:22; 6:23; 6:15 400s – 82;81; 81;82; 82;82;82; 81. Very happy with this and especially with the 400mtrs – nice consistency and felt controlled. Total 7.5 miles

Thurs 20th May: Free

Fri 21st May: 8 mile tempo @ 6:45 pace. Another straight after work run down to the football pitch as was pressed for time. Hit the pace early and settled into the run. 6:32; 6:36; 6:39; 6:41; 6:36; 6:35; 6:37; 6:40. Happy with this. Total 8. 5 miles.

Sat 22nd May: 8 easy @ 8:08 avg pace – Nice and handy mid afternoon run.

Sun 23rd May: 3 x 3 mile @ 6:50 pace with 1 mile rec in 8:30 – Battle against the weather for this but eventually found a window to get out but was a very hilly route and it was very window so tougher than it needed to be. Still very happy with the splits 7:05; 6:52; 6:47; 6:51;6:57; 6:42; 6:43; 6:53; 6:42.

Total: 13 miles

Weekly Total: 51 miles


Mon 24th May: 8 mile @ 8:44 – Out at 6 am for this on heavy legs. Had company with me for most of it. Left it at 8 as was under a bit of time pressure.

Tues 25th May: 4 mile @ 6:20 pace / 3 min jog / 3 x 800m in 2:50 ( 5:40 mile pace ) with 60 sec rec- Out straight after work for this and ran down to the football pitch. Hit my stride fairly quickly for the 4 miles. 6:18; 6:18;6:18; 6:21. Splits for the 800s were 2:51; 2:47; 2:47. Nicely goosed after this but enjoyed it. Total: 7 miles

Wed 26th May: 7.5 miles @ 8:42 avg pace Another easy 6am run with company.

Thurs 27th May: 4 mile tempo@ 6:50,6:40,6:35,6:30 pace Out straight after work for this and a quick jog down to the pitch for a warm-up. Splits for tempo 6:43; 6:34; 6:35; 6:21. Total 5.5 miles

Fri 28th May: 7 mile easy @ 8:37 as was planning to do a 10k time trial on Sunday. Out at 6 am for this. Followed it by circuit training in the evening – was meant to be cardio but ended up being weights – lots of weighted lunges and squats.

Sat 29th May: Rest

Sun 30th May: 6 mile easy @ 8:24 – Headed out early to do a 10k time trial but gave up on the idea after a half a mile as the legs were in bits from DOMS after the circuits. Just turned this into an easy run to loosen the legs up a bit. Didn’t really work!!

Weekly Total: 41 miles

Mon May 31st: 10 mile @ 8:31 – Out at 5:30am for this and legs were still stiff and non responsive for first few miles. Running buddy joined me after about 4 mile and the rest flew by.

Monthly Total: 204.7 miles

Monday 14th June: 4 mile @ 6:35 pace / 3min jog / 12 x 200meters 45 sec with 50 sec rec: Only chance to slot this one in was very early so got up at 5:30am and headed down to the local pitch track. Surprisingly hit the right pace early on and stuck with it. First 4 @ 6:35; 6:29; 6:25; 6:25 and then into the 12 x 200mtrs focussing on form and consistency. Very happy with this. Total 7 miles with recovery

Tues 15th Jun: 7 mile @ 7:42 avg pace Ended up doing this while young lad was at football training. Only got to 7 mile by the time he was finished so left it at that.

Wed 16th Jun: 6 mile easy: Another 6 am start – met running buddy for this and done a nice and steady 6 mile @ 8:26 avg pace.

Thurs 17th Jun: 2 mile easy followed by 2 x 1 mile @ 6:30 pace with 1/2 mile rec in 4mins Treated myself to a pair of endorphins so they arrived in the post today and was looking forward to trying them out. Got out late evening and done a easy 2 mile down to football pitch (7:35;7:41). 2 fast miles were in 6:23 and 6:28. Total: 5 miles

Fri 18th Jun: Rest

Sat 19th Jun: 2 mile easy followed by 5 x 12 sec strides with 10 sec rec: Total 2.25miles @ 8:04 avg pace – wore the endorphins again.

Sun 20th Jun: Kildare Half – 1:26:00

Was looking forward to this one and went in putting myself under no pressure – trying to convince myself it was just good to get back running. I was confident though that if things lined up, I could knock a bit of my PB. Training had gone well and I was consistently nailing the big tempo sessions over the last few months. The time trial I had done had also given me a fair bit of confidence

Set the alarm for 6:30, had my usual porridge for breakfast a banana and a glass of water with hydration tablets in it. Brought a few breakfast bars to munch in the car, plenty of water and headed off. Arrived with loads of time to spare and done the whole checking in. I knew from the emails during the week that we would be walked to the start and was told to be back at 9:45 for this. Done a warm-up jog, went to the bathroom a few times and was back at the spot with a few minutes to spare at 9:45. 9:45 came and went with people still checking in with the steward. Checked to make sure I was in the right spot and was told I was and to wait to be brought to the start. Sun was coming out strong now so was getting anxious to get going. I struck up a conversation with a lad waiting too and he told me it was his first real race. The alarm bells started going off in my head as I knew it was wave starts – a look around the square told me that most of the people were already gone to the start!! It was now 9:55 and there was only about 30 people waiting still. A chat with the steward confirmed my suspicions and somehow I had missed my wave being walked to the start. After a mini panic attack, I composed myself and confirmed that I could go with the last wave. Eventually got the call to walk down to the start at 10:05.

Initially walking down, I was very annoyed – not with anyone in particular but with the circumstances. I was standing in the heat unnecessarily for 20 minutes, I needed the bathroom again, had no water with me. The idea of driving 2 hours across country was that I could run with people in a race setting – I could have done a half marathon time trial on my own and saved myself the hassle of the trip down etc,etc.

Snapped out of it and started chatting to the people around me – most doing their first race and really relaxed and enjoying the experience. A few commented that I was in the wrong place (head was swelling as was thinking I must look like a finely tuned athlete :o but turns out they knew by the number I was given that I was meant to be in the first wave. Had a good laugh on the walk down then which changed my focus and relaxed me no end. Sometimes we take this racing/ chasing PBs lark way too seriously and forget the other great things about running we are lucky to enjoy.

After a quick briefing from the marshalls we were lined up to go. I asked the starter the way to make sure and he told me to go straight down the road and then turn right! So after a countdown we were off and I flew out of the traps like a man on a mission down a long straight road. Seen the right turn ahead and took it to hear a lot of shouting behind me which made me realise that it was the next right turn I should be taking

I settled down to the task at hand then and a quick glance at the pace at the 1st km marker told me I was running at 6:24 pace so dialled it in a bit!! Entered the national stud at some stage then and enjoyed the change in scenery and soon started seeing people ahead and was picking them off. Felt really good and strong over the first 2 miles and was delighted with how I was feeling and was enjoying passing people out. I had in my head to keep the first 3 miles at close to 6:40 pace and see where I was after that. When 3rd mile beeped at 6:25 I knew I was in a good place as felt really comfortable and was moving well. Told myself not to get carried away and keep the head. Next two miles flew by and was still feeling good. 6:35; 6:37: 6:25; 6:28; 6:23;

Next two miles had the only real bit of climb in the race so took a gel and eased off, knowing also that there was a water stop also. Took the gel and after a few anxious seconds as the stomach protested, all was good again and took water onboard also. Was focussing now on getting to the half way mark and then pushing on a bit if I was still feeling as good. 6:39; 6:38;

Was a wee bit miffed at the 6:38 7th mile and started to get more focussed and was now passing lots of groups. Another wee chat to myself and was thinking get to mile ten with some time in the bank and see where I am then for the push from home. Went from feeling like I was in the wacky races on mile 8, the rate I was passing people and the lift I was getting from this, to then at about mile 9 feeling like I was starting to suffer in the heat and would start leaking time. Focussed on the time I knew I had in the bank and just putting one foot in front of the other. Hit the last water table around the 9.5 mile mark and didn’t trust the stomach with water so poured it all straight over my head. 6:30; 6:30; 6:29;

Was still passing people out now but not at the same rate and was really finding it tough. The crowd ahead was thinning out so not as much to focus on up the road ahead. A sheep crossed my path about 2 mile from home and I thought that might be the end of me but thankfully no real issues! There were a few spectators over the last 2 miles but I was in a world of pain and the focus was now on just getting to the finish line. Again the internal chat was about the time in the bank and told myself that even a 7:00 last mile and a bit would still bring a big pb. Mile 11 beeped at 6:35 and when mile 12 beeped at 6:32, I kept thinking of Tommy Tiernan’s joke about his mate Declan from Glenamaddy doing his first marathon and was in so much trouble he couldn’t slow down.

Into the last mile and was again hunting down people and was delighted when the watch beeped at 6:30. Was entertaining thoughts of a quick finish until I seen that we were finishing at the top of a motorway flyover so thoughts just turned to finishing it out and the legs not seizing with cramp. Did a bit of a mini sprint/ fast shuffle over the last 50 mtrs but honestly there was nothing left to give at that stage. 1:09 (6:31 pace)

Stopped the watch at 1:26:01 and absolutely delighted with taking over a minute of the pb. Later on got official results and gained a second for 1:26 even!!

Got some water on board and got back into the car and headed for home thrilled with how it went. Definitely something nice about passing people out in a race for the whole way. Endorphins felt good and will definitely be using them for tempo runs and races from here on it.

Next target is Antrim Coast HM at the end of August so will get the head down again for another training block!

Total: 15 miles

Weekly total: 42.25 miles

Will attempt to bring this up to date!

So after Kildare HM, focus was on a sub 85 half and would then move onto the 5k and hopefully push for a sub 18 before year end.

June total mileage came in at 166.75

In July the target was build for Antrim HM at the end of August and hit 200miles. Ended up hitting 190 miles and hitting a lot of good sessions so was feeling good about Antrim.

August focus was on two races Kilbeggan 10 mile with target being to hit 10mile at sub 85 minute pace. Ended up pulling up after 2miles with a very tight hamstring and missing a lot of training. Missed Antrim also because of the hamstring but had entered Ratoath half as a back-up. Total mileage for August was 127.7 miles.

September focus was on Ratoath and once the hamstring was sorted I knuckled down to it.

Manged to hit 1:24:19 after running pretty much the perfect race. I got into a group early on and we stayed together keeping each other honest until the 10 mile mark and then I pushed for home. Monthly mileage was 180.8 miles

October was about one final Half marathon in Galway and then changing focus to the shorter stuff.

Galway Bay Half marathon: 1:23:39

Headed into this with no pressure on me as had a better than expected result in Ratoath. Part of me did really want the sub 1:24 so decided to give this a good go and see how I felt on the day. Weather was perfect starting out with no real wind at all and it was dry and cool.

 

I had a slow start as I started a long way back and took a while to get through the field but picked up the pace and finished very strong. Weather was almost perfect apart from a strong wind between miles 8 and 10 where I leaked a bit of time but overall delighted with the run. Splits were 6:30; 6:31; 6:19; 6:16: 6:22; 6:21; 6:20; 6:23; 6:29;6:40; 6:25; 6:15; 6:07 (5:16 pace for last bit).

Finished the month with 160 miles.

November was about building a bit of speed up after all the half marathon stuff but was coming into it in good shape with a lot of tempo runs and endurance work. Finished November with 181 miles.

For December, the focus was 2 5k races, using the tactic of having 2 to take the pressure off as I could always feck one up and have a fall back!!

First up was jingle bells 5k on 4th and came into it with a PB of 17:48 from 2015 and in truth hadn't got within an asses roar of that time since.

Jingle Bells 5k: 17:35. Splits 3:38;3:38; 3:33; 3:27;3:19. Went into this in fairly relaxed mood but unsure of where I was 5k wise but knew I had a solid block of training in the bank. Heard someone beside me on the start line say she was going to get to 3.5kms in good shape and then push on and thought it was a good solid way to hit the race especially with a good headwind at the start.  Managed the race very well and didn’t panic after 1st 2 kms were slower than I wanted and hit the gas over the last 1.5kms for a good solid finish and my second sub 18 5k ever and a massive goal hit!

Have another 5km this weekend in Drogheda and will go into that knowing I've already hit my target for the year - a nice place to be.

Didn't even realise you were running until Murph_D said he had met you. You are in great shape too!

Mon Dec 13th: 7 mile @ 8:05 av pace. Headed up to the GAA pitch track straight after work. Tuned out listening to Second Captains and kept the pace handy. 

Tues 14th Dec:  3 x 1 mile @ 6:12 pace with 1/2 mile rec: Working from home so straight out the door after work and got into this after a warm-up mile. Splits for the miles were 6:15; 6:21; 6:12. Wasn’t pushing overly hard with a race on Sunday but drifted off for the second one so determined to hit the pace on the final one which I just about managed to do. Total: 6 mile:

Wed 15th Dec: 5 mile @ 8:35 avg pace. Nice and handy 6am run with running buddy.

Thurs 16th Dec: 3 mile tempo @ 6:35, 6:30, 6:25: Out later than planned for this so was chasing the light a bit. A short warm-up and then into the tempo miles. Splits were 6:35; 6:34; 6:31. Again wasn’t pushing too hard with the race in mind and was finding it tough on the first mile due to poor preparation so didn’t push hard to hit paces. One of those ticking boxes runs! Total: 4. 5miles

Fri 17th Dec: Rest

Sat 18th Dec:  2.5 mile @ 8:02 avg pace with 5 x 12 sec strides. Just shaking out the legs before the 5k tomorrow.

Sun 19th Dec: Drogheda Christmas 5k (17:54)

There was absolutely no pressure on this race as I had exceeded the target of a sub 18 in the jingle bells. I’ve done this race a few times and know the out and back nature can be a challenge. Conditions were perfect so decided to give it a good whack at a PB effort.

Got in a good position early as we headed off the track and onto the roads. Glanced at the watch which was telling me I was at 3:20 pace early on but felt ok so didn’t try to brake too hard. First km beeped at 3:21 so did try and ease off a bit. A few people passed me shortly after the 1km and was happy enough to let them on knowing there was a bit of an incline over the next km. 2nd Km beeped at 3:37 and while finding it tough I knew I was in a good place with time in the bank. Coming up to the turning point there was an incline and I passed a few here but it was really zapping the legs. Thought I would get it back on the now downhill when we turned but the legs didn’t have it. 3rd km 3:40.

I was really starting to struggle now and was paying for the too quick first km so it was just a matter of digging in and getting home in one piece. There was a young lad beside me know and I knew he was in trouble too as I had to tell him a few times to run inside the cones as he was all over the place and there were plenty of cars on the road. Kept an eye on him but he was keeping a good pace and getting plenty of encouragement from the people out supporting. 4th km 3:37. Tried to push for home leaving the young lad behind me here but got passed by a group of Dunleer athletes running effortlessly so tried to stick to the back of them as we headed onto the track for the last 500mtrs but they just pulled away. I saw the clock had 16:1X when we hit the track but my brain was too fried to do any maths – legs rebelled anyway so just had to dig deep and slog it out. Could see that a sub 18 was on the cards as I was coming down the finishing straight so just focussed on that. Last km was 3:36.

Initially I was disappointed that I was a fair bit off Jingle Bells but soon told myself to cop on as I spent 6 years trying to get under 18 minutes again and I had now done it twice in a fortnight. Also reminds me that with the 5k you have to keep at it as it can be hard to get it right every day and my quick start goosed me for a realistic PB attempt.

Onwards and upwards. 

 Weekly total: 30 miles 

The focus for January will be on building mileage and doing the base work for Bohermeen.

Sat 1st Jan: 7 mile easy@ 8:36: Headed into Cavan town for this and kept the pace nice and handy. Miles few by. Weather was crazy mild for the time of year and ended off taking off gloves.

Sun 2nd Jan: 12 mile (10@7:25 last 2 @ 7:10 pace)

Got out early Sunday morning for this on my usual tempo route and tried to focus on keeping the pace right which apart from the second mile, which was mainly downhill, done reasonably ok. First 5/6 miles were fine but started feeling this in the legs on the second loop and it turned into a bit of a slog. I knew it would be tough to increase the pace for the last two miles so tried to do it gradually. Mile 11 beeped at 7:20 but knew that was all that was in the legs at that stage. Mile 12 included a long drag so just focussed on keeping moving and idea of any pace went out the window. It beeped at 8:09 just as I got back to the car.

Splits were: 7:22;7:12;7:27;7;37 (long drag); 7;19;7;21;7:17;7:18;7;28; 7;20;8:09. 

Tired legs were definitely an issue here and to be expected so close to the long tempo on Friday.

Weekly total: 49 miles (19 in January)

Mon 3rd Jan: 8.1 mile @ 8:24 avg pace: Snuck out just before lunch for this before anyone noticed I was gone. Tuned into a podcast and zoned out. Deliberately didn’t check the pace once and it was a nice enjoyable run. Done a 15 minute core routine later on as I was feeling guilty for neglecting the core work for so long and it’s January!!! Spent the rest of the evening doing up running plans for the groups I’m coaching at the local club and wondering how I’m going to fit in my own running around them all 😊

Tues 4th Jan: 8 mile easy @ 8:17 avg pace: A rare enough evening run as no chance to run earlier on. Just about got out before it started freezing hard and headed for Cavan Town. Bitterly cold but was well wrapped up and caught up on a few podcasts (Documentary on One) so miles flew by. Still noticing a bit of fatigue in the legs but that’s understandable after a light enough November and December mileage wise.  Another 15 minute core workout was squeezed in too.

Wed 5th Jan: 5 x 1 mile 6:15 pace with 80 sec rec

Working from home again so got out at lunch time and down to the local gaa track. Started with a gentle warm-up mile. Track was a bit of a mess with lying water and by the time I was finished the runners and my legs were filthy. Even though there was a few patches of ice still on the track, the underfoot conditions were fine so no excuses on that front.

Into the first 1 mile and tried to get a consistent pace going but as usual set off way too fast on the first lap and only reined it in a bit after that. Felt fine on 2 and 3 but by number 4 was definitely feeling this in the legs. Gritted the teeth for the 5th one and delighted when it was done. There was no way I could have completed a 6th rep. A very slow shuffle for a mile served as a cooldown.

No core workout

Splits for the miles were: 6:08; 6:08; 6:07; 6:08; 6:14

Total: 7.6 miles

Thurs 6th Jan: Thurs 6th Jan:  8 mile easy @ 8:29: Out straight after work for this and to save a bit of time I ran from the house. This meant 5 miles around the gaa pitch track in semi darkness – character building stuff!! A good podcast helped pass the time. Home for a quick bite and then out again to train my running group. Done a good stretch while they were running. Then went to the Cavan match where I froze but nice to be back at live sport and was a decent spectacle even if we were on the wrong side of the result. No time for core this evening.

Fri 7th Jan: Rest – Planned rest day but managed to squeeze in a 15 minute core workout.

Sat 8th Jan: 3 x 3 mile @ 6:40 pace with 1 mile rec in 8:00 mins:

I waited until the afternoon to do this after a busy morning running around chasing my tail. Went for my usual loop around town and started with an easy warm-up and then into the tempo pace miles. Splits for first 3 were 6:33; 6:31; 6:33. Felt good on the first set and was ready to go again after the 1 mile recovery. Splits for 2nd set were 6:47; 6:31; 6:33. The first one was definitely not that slow and have noticed that I always get an odd split in this area – it’s a very wooded area with lots of tree cover so thinking the satellite coverage is poor. In any event it felt like a good even paced set but was still happy when the recovery mile came. Spent it doubling back and forward as didn’t want to start a 3rd loop if possible. Whilst it gave me a nice downhill start, it also meant going back into town and plenty of road crossings and finishing on a long drag so wasn’t the best thought out plan. Splits were 6:24; 6:39; 6:42. Very happy with that and walked the rest back to the car. 

Squeezed in another 15 minute core workout later on.

Total 11.5 miles

Sun 9th Jan: 7.3 mile easy @ 8:26. Headed out early in the afternoon from the house and kept the pace nice and handy. Again ended up doing laps of the pitch to make up the miles. Legs were heavy on this run.

Another short core workout in the evening rounded out a decent week’s work. Plan for the coming week is more of the same but need to rejig the plan as I have a family wedding on Saturday so there will be no running that day.

Weekly total 50.5 miles.

Mon 17th Jan: Mon 17th Jan: 9.25 miles @ 8:01 avg pace: Had the day off work so decided to get out to the forest park mid morning and really enjoy this. Sun was shining but it was still cold in shaded areas. Kept the pace handy but I was getting quicker the further I went so had to pull back. Really enjoyed this run and added a few miles on to make the most of the sunshine and having time on my hand. 15 minutes core workout completed also.

Tues 18th Jan: 5 x 1 mile @ 6:02 pace with 70 sec rec: Got out straight after work and headed down to the GAA pitch track. Started with a 1 mile warm-up and then into the miles. Splits were 6:02; 5:58; 5:58; 6:00; 6:02. Finished off with a 1 mile cool down. Really happy with this. Felt strong and good consistency in the paces.

Again got my 15 minute core workout done in the evening after coaching my kids running group. 

Total: 7 miles

Wed 19th Jan: 7 mile @ 8:45 – Met running buddy for some of this so out the door at 5:30am on very tired legs. Kept the pace nice and handy and was only starting to loosen up when running buddy left me to finish out the last 3 miles on my own. 

Done another 2 miles that evening coaching the boys preseason training (including 7 x 100mtrs) sprints with them so was way too goosed for a core workout.

Total: 9 miles

Thurs 20th Jan: Rest – Delighted to get a rest day. Done the 15 minute core workout in the evening.

Fri 21st Jan: 7 miles with 15x45sec hill sprints with jog back recovery.

Got out before 7 am for this and started out with a 2 mile warm-up run and then got into the hill sprints. Had it programmed on the watch so could zone out. Objective of the first was a good hard effort, remember that spot and try to hit it each time afterwards. Managed that for the first 10 reps but a van parked on the footpath then and was unloading. I knew the driver wasn’t paying any attention to me so had to be aware of what he was doing and oncoming traffic for the last 5 which disrupted my rhythm a fair bit but got the head down and they got done. Definitely tired over the last 3 but still happy with the effort and I can still feel it in the legs. Finished off with a 2 mile slow cool down.

Another week of solid training done.

Mon 24th Jan: 7 mile @ 8:22 avg pace: Nice and early 6 am start for this. Headed into Cavan town and kept the pace nice and easy. Another cracking morning for a run and a good start to the week. 15 minute core workout in the evening.

Tues 25th Jan: 2x4mile tempo @ 6:30 with 1/2mile recovery:

Got delayed getting out for this which meant I had to do it at the GAA pitch track. Upside is I find it easier to keep an even pace at the track but downside is the monotony of lap after lap running and trying to resist the urge to count down each lap. Started with an easy mile warm-up before starting into the first 4 miles. Went out a bit quick but felt good and strong: 6:21; 6:23;6:22; 6:23.

The half mile recovery was over very quick and was soon into the second set of 4 miles tempo. There was a bit of traffic on the track at this stage which was a distraction but was also making me go the long way around a few times. Felt ok doing this but counting laps down from 10 was mentally tough. 6:28;6:27;6:23;6:20. Happy with the strong finish as well. 

Total 10 miles.  Also mftted in a 15 minute core workout later on.

Wed 26th Jan: 7 mile @ 8:49 avg pace. Another 6 am start – had company this time for the first 5 which was great. Had 8 in the plan but left it at 7 as was running out of time and fatigue was also kicking in.

Thurs 27th Jan: 8 mile (3 @ 8:53)( 5 @ 7:44) Literally a run of two halves. Done the first 3 mile with my running group as their plan was for an easy 3 mile. Out with a few lads from the club for the second 5 mile around town. Enjoyed this and pace was naturally picking up after each mile. 15 minute core workout in the evening

Fri 28th Jan: 5 x 1 mile in 6:08 with 80 sec rec: Down to the gaa pitch track for this again. Ran down as part of the warm-up. Took a bit of time to loosen up and hit the pace on the first mile but eventually got there! Soon got into the groove and felt good and strong throughout. Splits were 6:05; 5:57; 5:59;5:58; 6:01. Another handy mile cool down to finish it out. 15 minutes core workout again.

Total: 7.5 mile

Sat 29th Jan: Rest

Sun 30th Jan: 12 mile @ 7:54 with 5 x 20 sec strides Out first thing for this one and it was bitterly cold so glad to be wrapped up well. Legs felt fresh from the off and the miles rolled by. Finished it out with the strides before hitting the road to Carrick on Shannon for the Cavan game with the young lad. Another core workout in the evening finished a decent week’s work:

Weekly Total: 51.5 miles

Mon 31st Jan: 7 mile @ 8:42. A 6 am start for this and was feeling tired when the alarm went off. Started out very slow even with company for the first 5 miles. Listened to a podcast for last 2 miles on my own. Happy to get this done.

January Total: 226.75 miles

Focus on February is to continue the build up for Bohermeen. Two races on the horizon with Trim 10mile and then a 10k race in Leitrim the following week. Not goal races but will be nice to get out there and race.