The main thing is keeping the main thing, the main thing

Thanks Lads - Marc - I'll defo take you up on an offer to run in the future - but maybe a session, it'll be like an easy run to you :)

Murph - I seen this post on Sunday morning, prior to the race, and it was one of those things I've thought about a lot. "What if....."

One of the things I thought about after Raheny was that if I ran poorly in Trim - then it would be seen as a reaction to the coaching. So I wanted to hit that nail early and do it prior to Trim. Whatever the result in Trim, good, bad or indifferent - I knew I was going to be self coached going fwd.

Sunday 5th Feb: Trim 10 mile

Prior to Raheny, my plan was to give another sub 60 a good crack - I had felt my training was at a stage whereby I could feel confident of going for it again. I had done it in 2020 and not got near those levels since. Perhaps Trim would be the place? Then Raheny happened and kinda knocked my confidence a little - the questions creep in.............

Maybe I'm not doing enough tempos? / Maybe I'm not strong enough? / Maybe the training didn't suit me on longer distances (10k to HM) based on prior results. It led to me deciding not to sweat it - but just go our and see how the 1st few miles went.

Having ran Trim twice previously - I knew the 1st few miles were fast and there was a hill on the 5th mile, around the water stations - so my plan was to run 6.05's initially and see how I felt - a result in and around 61 would be a good return I thought - I had an upper limit on 61:3x :)

I had also decided to wear the AlphaFlys - For no other reason than a placebo, or a different feeling initially. This worked well - especially wearing reeboks on the warmup - the feeling of the AF's was amazing on my strides.

I met a few familiar faces from around here prior to the race - it was good to say hello and catch up.

Met a clubmate (was wearing the green of MSB again) on the warm up and went upto the start line, a much different experience to Raheny. 3 mins before the start and about 7-8 rows back. The start was quite un-inspiring and people started running - didn't hear a gun, whistle or countdown!

Race Start:

The 1st few hundred meters were fantastic - hitting pace, having to slow down, finding the 'line' quite easily - all in all a great start. Even having a bit of banter with some of the crowd around.

We turned left and all was in order - the shoes felt great, breathing in a good place. Much better than last week.

Mile 1: 6.00

As mile 2 progressed, I found that I had to make a decision early on - push on with a group that was forming in front of me or hold. I held.

Ultimately the wrong decision in this case as the race unfolded - but hindsight is wonderful. I found myself isolated quite early in the race - how can that happen!! there were people aboput 20m ahead and people about 20m behind.

As a result - I found my pace dropping to 6:10's and took action to get it back again.

Mile 2: 6.03

The 3rd mile was ok - I felt quite ok, done a systems check, breathing was fine, no demons and the pace felt good. I do recall thinking of some 5m races I've done in the past were I'm moving at 5.45's and thinking that I'm jogging for the 1st 3 miles - it certainly didn't feel that easy - but felt like I could maintain this pace for the duration.

Mile 3: 5.59

Coming to the 4th mile - I can still see the crowd in front and I can still hear the crown behind - still feeling ok as we approached a turn - I can hear the crowd clapping just behind me. While I still felt isolated - there were people just behind me. At that stage I thought about dropping back and joinging a group. But didn't.

Mile 4: 5.59

So - the 5th mile has an incline - I was prepared for this. I'd bled time previously so didn't want to lose too much this year - I was feeling good and thoughts of a sub 60 were forming. Get over the 5th mile in good nick and see how it goes. All was great in the world.

I went through the water station, didn't take any - some people were coming back to me from the group ahead and I was beginning to pass people on the incline. All good.

Mile 5: 6:10

I was quite happy with how I felt on the 5th mile and still had a shout of a good time and with a smidging of luck - a sub60. But I'd need everything going my way.

I knew I had crossed 5 miles in around 30:10 ('ish) and felt a million times better than I had felt at Raheny - but I had noted a slight headwind on this stretch - as I had overtaking some stragglers, I was on my own again. We turned the corner and I expected the 'wind' to die down.

Mile 6: 6.02

We had turned for the 7th mile and by christ - I swear Trim has its own micro climate - the wind was horrible - I immediatley regretted not being in a group or having someone to work with.

I came up to another guy from Dunboyne and passed him - only to hear him on my tail again....and again.....I moved out, he moved with me, I moved in, he moved with me. Obviously a drafter who wasn't going to do any work. His breathing and footstrike were beginning to bother me!

I spotted a runner ahead who looked like Maria McCambridge and indeed it was her - I passed her and she looked in a world of pain. I was also in a world of pain as the demons were shouting at me - the noise of Dunboynes breathing and foot strike were really irking me. The wind was a right b'stard. He stayed with me all the way into the breeze, not once taking a turn to lead.

How can a perfect day for running have such a breeze! All thoughts of a sub 60 were gone as I was really struggling. Not that 'Lactate' treacle feeling I had in Raheny - just a tough run into a headwind. I made a note to myself to run more longer hills in training.

Mile 7: 6.13 / Mile 8 6.20

Just before the end of Mile 8 we turn a corner and the wind eases - I'm running as close to the bushes as I can to avoid any lingering breeze - Dunboyne is still behind me. I'm picking the pace up slightly, but the effort of the past 2 miles into the wind, isolated, has caught up with me.

"Best race on the day" I'm telling myself - my goto mantra when things aren't 100%. I feel my pace dropping off a bit when I hear a noise - its like that scene in Lord of the Rings where the Orcs are killing everyboby and at the top of the hill Gandalf appears............well not quite, but you get my meaning - The noise I hear is of a group of runners, including my MSB buddy Rob - who come on by - Thank Christ! - I latch onto them - there's about 5-6 of them and we start to make headway - things feel a slight bit easier again. The power of running in a group.

Mile 9: 6.08

The start of Mile 10 is an incline and you really think you're going to face this for the next mile - but thankfully its short and I get through it. Theres a small group now as some have pushed on slightly - but I know the end is near, Dunboyne makes a move from behind me and pushes on at a remarkable level - fair play I think before calling him a ****€r - we turn the corner into the industrial estate for what is the longest of finishing straights in the history of finishing straights! I'm pushing hard - I've no idea if I'm on for a sub 61 or a sub 62 - but I'm pushing for the best time I can get. I eventually see the clock and its moving just past 61 mins - Jesus H Christ - its still ages away I'm thinking, before I cross the line.

Delighted to finish, delighted to stop - delighted that I persevered when things got tough - delighted that I gave it my all.

61:09 official - quite happy with that. given mile 7&8 - things couldv'e got a lot worse!

Time: 61.09 / Position: 102 / M50: 7th

Overall feeling: Very happy with pushing on and not giving up - a tough race but enjoyed the battle. As for letting the group go at mile 1.5 - these are decisions I need to be better at into the future - as Murph so eloquently puts it "The instinct, and also the instinct to know when the instinct is wrong"

Thursday 9th: Short recovery run - 4m / 8.16 pace - off to Damian Dempsey in the Abbey - a Superb show.

Friday 10th: A lunchtime run with DD (Not to be confused with last nights DD) - the hour flew by and the world is a better place.

8.5m / 7.59pace

Saturday: Session Morning - I wanted to get some pace work done at slightly faster than 10k and also some longer reps at HM pace. After the midweek session which was a longer tempo type run - I was happy enough with a Fartlek type workout that will build over time.

So 4x45secs (faster than 5k) - plenty of Zip still there.

3x5mins on the 2m Loop around the Visitor Center - 2 mins recovery jog (5.43/5.39/ 5.47) - a quick hello to Elaine & Sean during this - the last rep felt tough.

2x8mins: aim was slightly faster than Goal HMP (6.05) - using the 2m loop again and finishing on the OS Road. (6.02/6.03) - 2 min rec jog.

I dont think I could have done a 3rd rep - so a good session methinks.

4x45secs (faster than 5k and unintentionally faster than 1st set)

All in all - about 37mins of faster than HM pace work - then home for a glorious afternoon of Rugby.

12.1 miles total.

Sunday: Prepping on Sunday for an 'Up & Down' procedure - so spent most of the day on the toilet seat!!

Endoscope & Colonoscopy 😫😕💩

A right pain in the h0le.

Monday: Ran down to the PP for some hill sprints in the Furry Glen - a steeper incline than the one at St Marys. Followed up with some strides.

5.9m total.

Tuesday: Session: 1/2/3/4/5/6/5/4/3/2/1 mins at 3k/5k/CV/10k efforts. (allowing the 10k effort to drop to Tempo or HMP if needed as basing it on effort)

The thought process for this weeks session was to do some faster than HMP work with a decent volume.

A couple of weeks back I had done 3x5min TH + 2x8minsT and had done largely Tempo work since - so this was a chance to get some faster stuff in and keep the volume highish (looking for about 36-40 mins of work) - this session ticked all the boxes.

the 1mins would be at 3k pace / 2mins at 5k pace / 3&4 mins at CV pace / 5&6 mins at 10k/10m effort. Doing it in the knowledge that the reps on the way up the ladder would feel good and coming down the ladder would be where the magic happens.

Paces worked out as planned - I felt in great control and wasn't straining at any stage - the reps on the Chapelizod Road were difficult into the wind, but not too bad overall. Slowest reps were 5.57 for the 1st 5min rep and similar the 6 min rep.

Recoveries were about 60-90secs.

Really liked that session - 36 mins of work at 10k effort or faster.

10.8m total.

Wed 22nd Feb: Gentle meander around - great to have daylight again.

6.4m / 8.15 pace

Thurs 23rd: Tight on time today - so - WU / Strides / CD -

4.5 miles.

Friday: Session - 6m WU/ 20min T / 5min Steady / 10min T / 2.30 min steady / 5min T / CD.

Main aim for this was to give the legs a bit of a going over to maintain Tempo pace while tired.

I gave myself the 'luxury' of allowing the pace to fall to 6.05's (Hopeful HMP) and if needed to do the Recoveries a bit easier.

Ran down to the park and done a small loop to finish out the 6 miles easy (Ave 7.40).

1st 20min Tempo felt great - From CK Gate - OS Road / Furze and down C'Field turning up to Garda HQ (Hate that little climb) (6.00/5.57/5.57/ 6.07 last 2 mins)

5 min steady (7.15 pace) up the North Road and into the 10min tempo - I could feel the breeze in the face going up North Road drag. Finished the 10min close to CK Gate (6.02/6.01 for 4 mins) and into the short 2.30 steady run (7.22 pace).

The last 5min Tempo was from CK gate around to Whites Gate and up the hill till it hit 5 mins! (5.48 pace)

Bumped into some clubmates just finishing their runs for a chat and ran 2m home with one of them.

One of those sessions that I'll look back on in the future - delighted how it went and how I executed it.

14.7 miles - ave 6.58.

Saturday: Legs were understandably tired on Saturday, partly due to the run yesterday, partly due to the beer and wine consumed, partly due to my dog waking me up before 7!

30 mins recovery - 3.77 miles

Sunday: Met up with the club again for a good run on the PP trails with nice chats - I really look forward to this part of the week.

Once the HM / 10k are done in March - I'll do a lot more sessions with them midweek before jumping into Marathon training in August timeframe.

13 miles inc 6x20sec strides at the end.

59 miles for the week.

Thursday 2nd March: WU / Strides / CD - simples.

3.7 miles.

Friday 3rd: Long run/Session: 3E/3Steady/7 MP effort/ 2E

I had a bit of a dicky stomach on Thursday PM and Friday - so considered not doing this - But everything lined up for me to get out just after 3pm on Friday to fo it - so went with it.

The 3m Easy followed by 3m Steady (ave 6.55 for Steady) brought me to CK Gate - I had a moment along the way when I wanted to fart but was actually frightened I'd do a Radcliff (TMI I Know) - but thats how the stomach was.

For the 7 MP - I done a lap of the PP - Inc the Glen, up S-Bends, Wellingtom Monument and Up North Road - I had originally considered doing 5 MP and 2 HMP but just stuck with all at MP - its a difficult enough session as it is with a total of 10miles at a decent clip. On A Friday, with a dodgy stomach.

The MP effort came in just over 6.30's - happy enough with that.

The 2m CD home was a succession of run, walk, clench, run :)

Total of 15 miles at 7 min/miles

Saturday: Tired body today - didn't beat myself up and took a rest day.

Sunday: Legs were still a bit Meh - met up with the club for chats and trails in the PP - they all hightailed it off after 6 miles and I done another 5 or so on my todd to bring it up to close to 90mins.

Had my customary weekly sighting of such Phoenix Park inhabitants called Sean & Elaine.

11.2 / 7.29

Weekly Mileage: 54 miles

Racing Plans:

Not doing Bohermeen next week as I've a work trip - so will do Mullingar on 17th March.

Hopefully Dunboyne 10k on 26th March.

I'd never trained specifically for a HM previously - it was always on the back of Marathon Training - so interested to see how Mullingar goes.

I think I can run a good 10k off the back of it - but the priority was the HM.

Original plan was for sub 1.20 - but I dont think I'm there yet - I do think that a few 20 milers are needed to really prepare for a Half, but we'll see - I've had a good last few weeks so feeling confident going into it for a decent run.

Yeah - maybe I'm making the mistake of looking back too much at what I had done prior - when I was obviously Marathon Training.

Lets see what happens!

Wednesday 15th: WU / 7x45 secs/ CD

Probably should have ran the 45sec reps a bit easier as legs felt a bit sore afterwards.

5.1m total

Thursday 16th: Easy few miles - 3.2m - no strides

Dunboyne 10k

The week leading upto this race was a bit weird - how do I approach it after the HM on 17th? I was away on Sun/Mon with wifey so just done a few miles on Tues PM and Wed. Done a mini session on Thursday (5x20secs/5x2mins/5x20secs) - which in hindsight was probably the wrong thing to do as my Hammys were shouting at me right upto Sunday morning. Another day off on Friday and a shakeout on Saturday.

The lack of structure and miles makes you feel like you are getting very unfit and very fat! I'm not a fan!!

I left my house about 11:15 for a race that starts at 12 - had all the gear with me in case of rain, but didn't need it.

Ran upto the start line and a few strides, said hello to the 'Raheny Three' from these parts and lined up next to ScotinDublin.

The start was slightly delayed and we were set off in the most unceremonious way - no whistle, no gun - just a 'Go' which wasn't even a shout.

I had checked the route and wind direction prior to the race and knew the 1st 3 miles would have a tail wind and the final 2 with a headwind - thankfully the wind didn't prove too much of a hindrance today - but it was a fast start.

Went through the village feeling comfortable enough - worried that I was too fast, but I didn't want any 'what if's' at the end. Its early in the season and theres plenty of races to come.

Mile 1: 5.44

We joined the BHAA 5m route (sadly no more) at this stage and turned left - I was still feeling ok and noted how far Craig was up ahead along with my MSB buddy RG.

Mile 2: 5.49

As we approached the 3rd mile, I was thinking of slowing down a bit and running the next 4 miles at 6's - this would give me close to a 37min time - but I discounted that and said to keep going. We turned left again and all was good in the world.

Mile 3: 5.49

I crossed over 5km in 17.58 and knew that it would be a tough ask to keep the pace going, especially with a difficult mile at 4-5 to come. (Its always been the slowest stretch each time I do the BHAA 5m). But I was prepared for it.

At about 3.5 miles - I was leading our group and feeling it slightly, so I moved aside and let some of the others take the lead and tried to tuck in - it only resulted in them moving on and my pace dwindling. I hadn't even reached the difficult part yet and I was feeling it.!

Mile 4: 5.56

This next mile stretch went on forever - its not even uphill but has a little drag and is into the wind (not a very strong wind though) and the demons were shouting at me. I was really feeling the fatigue in the legs - a lot different to the Lactate I was feeling in Raheny - this was pure fatigue, heavy legs - like mile 24 in a Marathon - minus the cramps.

I really wanted to stop and jog it in, but I was still moving - I started to use my arms a bit more - theres a thing I do where I pump the arms and act like I'm pulling on a rope (a trick an old MSB coach told us for hills) - my pace increases slightly and I keep it going. There are people passing me now and no matter what - I cant go with them - its a case of maintaining it and trying to keep it together.

Mile 5: 6.08 (felt a lot slower) I went through 5m in 29.26 - 20 seconds faster than Raheny in late Jan.

As we're approaching the last mile - I can hear the announcer on the mic and gives me a little lift - the legs are getting heavier - I see a person stop ahead and I shout at him to keep going (I was actually also talking to myself as I wanted to stop!) At this stage, I'm trying to do the sums in my head to see if I'm on for a sub 37 or not, but my brain isn't working that well.

I see the 9k marker and know the turn for the track is up ahead - there's a good crowd around now and plenty of shouts and cheers.

Mile 6: 6.11

The finish on the track is sweet - I've taken over a couple of guys who passed me at 4m but one comes back strong in the last 200. I'm pumping the arms and trying to get the legs to respond - I'm also regretting taking that beet it shot this morning :) -

I can see the clock moving in the high 36's and push it for the last 50m or so - making it in under the 37.

0.21: 5.33 pace

10k in 36.52

I hung around the track to watch Elaine and Murph finish - while both got PB's only Murphs face registered it - Elaine looked like she ran a $h!te race but told me she had a big PB!!

Great to catch up with the Raheny Three and a lot of others - my favourite part of racing!

Overall a great race - I'd seriously recommend it - I'll definitely be putting it on the calendar next year and wont be doing a HM prior to it :)

I do not like Sunday races - but for this one, I'll make an exception going forward.

This has probably been my biggest time away from Boards since I started running - and I didn't miss it 1 bit! I also took a step back from Strava for a month and that was also fantastic.

Not too sure what updates will come in the future or if it'll only be race reports or maybe neither?

Since late March, training has been going very well - consisting of;

10k paced intervals: 8x1km / 6x1200 / 4x5mins (after a 3mT) / 10-8-6-4-2 mins at 10k

Longer Tempos: 3m+2m / 6m at 6.20 / 5m at 6.08 / 60mins at 6.20

Smidgin of V02: 3(3/2/1) / 3x1km + 3x800 + 3x600

I've been managing a mild form of Plantar Faciitious (poor shoe choice) / had a groin strain for a few days / some knee niggles (new shoes with support and off the shelf orthotics causing me knee issues!) - but I have these under control now - I think.

Mileage been around 48-52 mpw

No races in this time period as I wanted to get stuck into training.

Bob Heffernan / Mary Hanley 5k - 16th May 2023

I ran this race once before and really liked it, so had it penciled in an an introduction to the shorter stuff.

I had tapered for this, mainly due to some knee pain from dodgy show choices to help with PF + a very old pair of VF's being used on sessions (which are now binned). I done a good session on Sat of 4(200/400) + 800 - which really woke up the legs.

When I woke on Tuesday - my legs felt sensational - probably the best they've felt in quite a while.

I felt 17:30 would be a good result for the 1st 5k of the year. My plan was to start at 5.40-5.45 and work down.

Made my way to Enfield in good time and set off on a warm up towards the start line, doing some strides before hand - bumping into Beep Beep and DD along the way.

The start line was a bit carnage, the road wasn't closed so it was a bit of a $h!t show to get a good position - I didn't even know where the starting point was! I was about 6 rows back - maybe more - me and my buddy David Gillick rubbing elbows. I thought once it started, the front few rows would come back right away - but how wrong I was.

It was like charge of the light brigade. The one thing everyone was saying at the finish was - I ran the 1st mile/ km too fast!

After a couple hundred meters, I checked the watch - 5.15 pace - slow down there pal.

I could see some of my team mates up ahead - a good bit ahead - I knew I'd see them again :)

I was feeling very comfortable at 5.30 pace - so decided to keep at it and see how it goes - if I blew up, so be it. We came to the 1st turn just after the 1st KM, some guy decides to cut across and nearly trips up about 6 people.

We keep going and I know this is a long road to the next turn - so I settle in - Mile 1 beeps at 5.29. (a long way off 5.45!)

I find the group I'm with getting complacent as the time dips a bit, so I move out, overtake and latch onto the next group - I'm behind my MSB buddy a young whipper snapper who beat Lizzy Lee in the Road Relays - she went out a bit fast (but she still ran a PB) - I overtake her and come along to another MSB runner - my long run buddy who I infamously led the wrong way in a Car Track 5k in Mondello during Covid - I go by her and dont say a word, just focused on the next target, the languid running style of DD - he looks like hes out for a morning jog, smoking a pipe while reading the paper. I'm a good bit behind him, so I focus on Maria McCambridge - I had a good battle with her 4 yrs ago here (I wonder if she's thinking the same about me?)

I recall checking my watch and seeing 1.5miles gone - I was feeling very comfortable and thoughts of a PB entered my head - I was doing the calculations.....Before I know it - Mile 2 has beeped at 3.37. At the time I was quite happy with that, but looking back I wonder if I could have eeked out another few seconds here. The effort levels are very very high here - I get the demons here for a few seconds - trip yourself up, slow down, say your knee was at you.........I ignore them - not today lads - this will be a good one.

The next few hundred meters go ok - moving nicely, waiting for the turn to 1km to go. The turn comes and I notice an immediate increase in energy around me, I get caught up in it as well and looking back at my pace profile, theres a significant uptick here - I was running 5.40's for 2 mins of the 3rd mile and then jump right up. 3 and a half mins to go. 3 mins to seeing the gantry. lets go.

I'm passing a good few people still - 1 or 2 come passing by me. I catch Maria McC and motor on - David Gillick is in my sights - DD is too far ahead, having pushed on too. The effort is nearly maxed out - no idea what pace I'm running but I'm redlining.

I spot a 500m to go sign - 90 secs or so I tell myself - keep pushing - looking back - mile 3 was a very very good 5.32, very happy with that and I push on. I see the gantry counting down, Gillick has pushed on ahead of me - 17.10/ 17.11 / 17.12 - I cross the line with 17.17 on the clock and know that I have a PB - delighted - did not see that coming!!

Official time of 17.15 - a 5 second PB. Delighted to be still PB'ing at 50.

5.29/5.37/5.32/ (5.08 for 0.12)

a 17.15 time gets me 131st place / 7th M50 - just shows what a quality race it is.

Great to meet up with so many people from here afterwards - a few miles cooldown with the MSB group and head off for home with a happy head on me.