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

"We are Boardsies and this is the game. Bring it on!"

With Murph channeling his inner Aragorn - my Boards time may one day come to an end.........But it is not this day!

General Update: Really enjoying racing this summer!!

Injury Update:

I was having some knee niggles in the past - but seem to have a good handle on this - no issues last few weeks.

My PF is still hanging around - not in a bad way - but noticable - not even sure it is PF, could be heel spurs, must go to a Physio :)

Races Updates:

2 races of note + 1 bit of fun since my last update;

May 30th: Govt Services 5m (BHAA) -

overheated quite a lot midway through - had to stop for a mid race puke about 3.5m in (blame the beetroot juice as my stomach wasn't great for 2 days due to it). Got back on it and salvaged a sub 30 performance (29.42)

Won an old man prize as well - so overall - not a bad days work :)

June 6th: Dresden Rewe 5k.:

I was away with work in Germany and was in the office about 2 mins when I was asked - "do you have your runners with you".

Transpired this 'Corporate race' was in 2 hours time, spent about 1 hour of that fighting traffic to get to the race - got ready in the car and made the startline at 8.30pm. The race had 25,000 entries and had staggered starts - we started at 8.30 - so spent the entirety of the race dodging, weaving and running on some cobbles - a wonderful event and a great memory - the finish in the stadium was fantastic. Timewise it was 19.37 - but felt harder due to the constant weaving. No super shoes today :) - felt like a bit of a superstar in the office as breaking 20 is a big deal for them.

June 17th: Dunshaughlin 10k

This was originally a target race for me - but with the heat/humidity and my experience of the Dunboyne BHAA - I wasn't fully committed to it.

Worth noting that I had 'bigged up' the climb on this race to 'Everest like' proportions and when it came it was like 'meh'! I also remembered from previous races there been a very long drag on the 5th mile but didn't even notice it on the day. A funny moment when a running buddy (also a Dunshaughlin runner) past me with about 1 mile/1200m to go saying - 'its all downhill now - push on' - I remember thinking - no, theres 1 more hill left!

Anyway - some good miles in here but a poor 5th mile (6.04) as I lost focus (or maybe it was the drag :) ) - I finished 36.47 - happy enough.

Training Update:

Training has been somewhat inconsistent and a very unfocused since Bob Heffernan 5km - there's an element of "What am I training for" in there as I have 5k's / 10k's and a HM as well as wanting to start training for Valencia in good shape - all while doing Dublin Marathon and planning around 2 seperate holidays.

Had I of been logging here - there would have been so many flip flops going on regarding targets and training plans. My head was as messy as my daughters bedroom.

So - I had a mental clear out, reset my ego and done the following;

• Took my DCM refund - thats now off the table.
• Recommitted my goal to Charleville HM - now not a target race - but a Marathon indicator (Sub 80 Jitters are now off he table and can focus on Valencia)
• The 'Main Thing' is Valencia in December - sub 2.50
• Next few weeks will be focused on getting longer runs back and doing some tempos
• Also have St Cocoas 5k on Friday and Fingal 10k 16th July.
• Training for Valencia starts Early August - focus on Tempos and extending the long run until Charleville.
• Stronger emphasis this Valencia block on 'Steady' running.

There's a range in there - what I have in mind is;

Days before sessions - steady run at lighter end of the spectrum - maybe 7.15 pace (MP+45 secs)

On Long steady runs - maybe starting off at 7.15, some miles at 7 and working down to 6.50's. (MP will be 6.25-6.30)

So I guess its between MP+20 and MP+45.

Some good sessions since the Dunshaughlin 10k;

1E/2ST/2MP/2HMP/2MP/2St/1E - love these types of sessions - nice longer runs, no recoveries and keeping the effort is right area.

2E/3ST/ 5x1k(5k) / 5x200/ 4E - another longer session - worked out at 13.1 miles. The steady miles tire the legs for the faster 5x1k - my fastest rep was the last one. Really liked this session and will do something similar in Marathon training (just not 5k paced intervals).

5x30secs / 5x3min at CV / 5x15 secs - took 45secs recovery on 3min reps (5m'ish pace'ish sort of'ish). The 5x15secs at the end is a good one for fiber recruitment as the Slow twitch's are all fatigued by then.

So thats a race and 3 tough sessions in 10 days - but as stated earlier - my training was a bit all over the place and now I have a good groove and enjoying the tough sessions - I feel like I'm getting somewhere.

For the week leading up to St Cocoas 5k - I was shattered - I didn't really mind as it wasn't a goal race in any way and the forecasted wind was going to put a dent in any performance, along with the humidity. I also done the 5x3min CV session on the Monday prior to the race - so I had a bucket of excuses :)

I did consider not racing and just training instead - but then what are we training for!

St Cocoas 5k: Kilcock Friday June 30th

I had done this race previously and have vivid memories of it being a tougher than expected run - all the talk of a fast course etc etc brought ne back to it.

I arrived in Kilcock about 7.20 - 40 mins prior to the race start - parked on the track and warmed up - great organisation it must be said. Met plenty from here on the WU and then headed out a bit with a club mate. I gave my clubmate 2 pieces of advice - "dont go out too quick" and "sprint at the end - that last 200m you can save 5-6 seconds off your time". Yeah right..............

After a manic startline (small road, van parked up, 600 people trying to get close to the tape) - we were set off. I've used 'Runalyze' to get a breakdown of my km splits (I'm still using miles on my watch).

The 1st K is slightly up a drag as you go over the flyover - its also a headwind for the initial bit before you turn into the 'forest section'. On this 1st K - I'm trying to start conservatively and am very boxed in - so thats helping with the conservative start. As we move more into the forest path - the race opens up and we find our lines.

1st KM: 3.26 (Bob Heff 1st KM was 3,19 for comparison)

My watch was going a bit gaga in the forest and I'd no idea of pace as it was going from 6.30's to 5.15's per mile, bloody trees. I did feel myself speed up a bit though as I was trying to catch people up ahead. For a moment I considered if I could keep the pace going but decided to take my medicine and not get greedy.

KM 2: 3.22

Onto the 3rd km, We go over another flyover (I think) here and there's a nice flat slightly downhill nature - but the legs are starting to shout at me, they shout so loud that they wake the demons. "pretend your hammy tightens up" - "trip yourself up and say someone clipped your heel"- are the 2 re-occurring things in my head.

Its a horrible feeling but I'm doing the mind games in my head - 2.5k left to go - thats less than 1 loop of the North road, C'Field loop. 1 lap of the triangle (OS/Furze) - I pass the 3rd KM marker and say out loud - '7 mins left'.

KM 3: 3.32

In a world of pain now - really feeling the effort. Why did I do that session on Monday? Why am I racing - I could be in the pub? Why did I give up my wedding anniversary night out on Thurs night (I've an understanding wife). Just keep moving.

KM 4: 3.29

We turn for the last KM - past the houses on our left, probably the longest finishing straight in the history of finishing straights. I feel like I'm slowing down - I can hear the finish line up ahead - I've no real recollection if I passed anyone or if many passed me - I just want it done - theres a bit of a headwind here too - I recall a tiny drag about 600m from the end, it really felt like a mountain.

I can see the finish line now, but cannot make out the time - I've no idea what it'll be - that sprint I talked about earlier, I'm trying, but theres not much there - the legs are very heavy - so much for my earlier advice.

Finally I cross the line - absolutely spent.

KM 5: 3.29

I dont think I've ever spent as much time on the ground after a race as I did after this one. The sweat was pouring out of me, signs of the humidity.

A check of the watch shows a 17.26 time on the watch (17.27 official) and 6th in my age category (even though 5th was slower on Chip time :) )

A nice 4m warmdown in the drizzle with a clubmate was very welcome, before heading home to a nice IPA or 2.

A couple of things about this race;

(1) It was very enjoyable - despite how my report reads!

(2) A superb field was present - a 17.27 gets me 155th place

(3) It was humid and slightly windy - despite the 2 course records going - the general consensus among my 16 strong clubmates was that it was a tough night.

(4) viewing the race in KM splits gives a much different view of the race than when viewed in Miles.

Mile splits: 5.28 / 5.36 / 5.42 (5.19 pace for 0.12) (General view based on the splits - got much slower and it was painful)

KM Splits: 3.26/ 3.22 / 3.32 / 3.29 / 3.29 (gives a more balanced view of how the race unfolded with the faster 2nd km and I did hang on in the last 2km, despite how I felt.)

Next up - I was due to do the Fingal 10k, but some talk amongst my clubmates of getting a contingent in the National 10 mile a week later (I'm not doing both!).

Mon: Easy paced run with a few strides - I had a small niggle last week in the glute/ upper Hammy and was a bit more pronounced at the start of the run - was fine by the end.

5.5m

Tues: Legs felt very tired on WU prior to session - glute was a bit better, so decided to plough on with the session. 4x40secs + 5x1m + 4x40secs.

The 4x40secs went well - didn't push too much - about 5k pace. - Straight into the 5x1m Tempo - this went really well - took 90-120 secs recovery.

Reps were: 5.59 / 6.02/ 5.57/ 5.57 / 6.05 - quite happy with it - didn't do the 4x40secs at the end as could feel the glute a bit.

Wed: Easy run - 5m at 8.26 pace - plenty of foam rolling and rolling on a big sliothar - the arse is a difficult one to get into!!

Thurs: Decision day - do an easy run and race Fingal 10k or do a session and pace Johnny?

Ran from the house and the glute was crying a bit at the start but settled down - I done 60 mins steady as a full lap of the park - probably a bit too fast but the heart rate was in a really good place.

Really felt the glute/hammy on the cool down home.

11m @ 7.16 pace.

Friday: Didn't run - foam rolling / Sliothar rolling / Stretching

Sat: No running: As per Friday!

Sunday: Fingal 10k - Was in 2 minds if I should do this at all - but felt much better after 2 days non running and all the foam rolling.

Plan was to pace Healy to a sub40 10k - seems strange saying that for a 35min 10k guy - but here we are!

Met Johnny in Swords and done a 2m warm up with a few strides. No real niggles present from the glute, but I knew it was there.

Had a bit of a delay with the start so we spent 20+ mins in the starting pen - not great prior to a 10k.

I was taking this pacing gig serious - I changed my watch over to metric and all!

We knew that the 1st k was slightly uphill then a good down hill piece - I also knew that the wind would be a factor between 3.5k-5.5k - so we were prepared for that if the pace dropped.

The 1st 5km went by uneventfully: 3.53/3.54 / 3.56 / 4.00/ 3.59 - the wind a slight factor in K's 4&5 as predicted.

The 6th & 7th k we picked it up slightly - both 3.53's - I could feel the glute shouting a bit at me. On the 7th or 8th km we noted that Mr Healy's lace was open - Its unfathomable that a person could have so many issues with laces in races and still get it wrong. What is even more bizarre was that when I was doing my laces (the Wilson way - from a prior coach) - I said to myself that I must mention it to Johnny when I seen him. I forgot.

The 9th KM we picked it up again - I was encouraging Johnny to keep it going as the park was a bit of a headmelt. We came onto the road and we knew that we only had 4 or 5 mins left of running - we picked it up slightly again.

Coming along the 400 to go sign, Healy makes a move and starts to push and gets over the line in 39.17 - a quite satisfactory 'Comeback PB'

Really enjoyed that - it was a great workout for me as I really felt it given the 2 midweek runs I had done.

10k in 39.17 (5th O50 :) )

Need to sort out this niggle.

I meant to add above, that Murph must have about 5 dopplegangers. Seen him all over the course shouting encouragement.

"whos that pacer"

So, after my sports therapist cured me of all ills of the Hammy/glute and everything else that was going on there - it did send some warning shots to me that I'm 50 and need to start thinking about looking after myself a bit more in terms of S&C and more Physio (not just when I need it).

I need to remember this and not forget it as my rehab sequence went by the wayside early on this week. (I've brought it back)

Mon 14th: A lap of the Phoenix Park and 3 strides - all went well

7.3m / 7.50 pace

Tues 15th: 2x10 mins steady - on advice from my Sports Therapist.

I done the 2x10 mins down North Road to the Zoo and 2m back up as easy cool down - went well - paces about 6.40 per mile. Happy with that.

Wednesday 16th: 4.3 miles at lunch.

Thursday 17th: a trail run in the PP and done 6 strides - again - all went well and no nagging from the glute/ hamstring.

6.4 miles

Friday: Rest day.

Saturday: Frank Duffy 10 mile

Met up with Johnny for this one again, although the plan was to not pace him today as I didn't know if I could run 80 mins or 62 mins. My longest run in a few weeks was just over 7 miles and the last 'session' I had done was the 10k with Johnny in Swords.

So not too sure how things would go.

We done a 2m warm up - said hello to the Pacer Dream Team of Murph & FBOT and then done some strides - we got into the pens and were off quite soon afterwards.

I absolutely love these races in the park - the announcer is just fabulous and when I hear his voice for the 1st time - I get goosebumps.

Had no idea what to expect and found myself running sub 6.30/miles early on and finding it 'comfortable' - as we approacjed the Glen - my watch beeped a 6.17 and we went down the Glen. I wasn't watching my watch, nor chasing a time, I was just reacting to how I felt - Mile 2 clicked at 6.11 as we were going down the upper Glen road and I thought that I must ease back a bit. This was not a pace I'd keep going with for the full 10 miles given the wind, the heat and the hills to come.

The next mile was downhill and I went with it - came in at 6.12 as we came to the S-Bends and Wellingtom Road - this was a slower 6.20 and when we turned at Chesterfield, the wind was moreso in our faces here - which was surprising given my advance pre-work on the route, wind etc :) .

Chesterfield and the breeze, coupled with the increasing temp's certainly knocked the boll!x out of me (and those around me) and I settled back into a more sedate pace as mile 5 came in at 6.50.

Turning onto the acres was tough with the headwind but I maintained the pace around the acres - mile 6 at 6.43 / mile 7 at 6.44 and we turned onto Chesterfield where mile 8 came in at a similar 6.47.

Mile 9 threw me a bit as I had not planned going up to CK gate and I was starting to struggle - the lack of miles catching up with me. As we turned back onto the Ordanance Survey road - I laughed as the breeze nearly stopped us in our tracks - certainly was tougher the 2nd time around!

I picked it up slightly to finish with a 6.39 and finish at a comfortable 66.01 - quite happy with that given the past few weeks.

Learned that this was 7th place M50 and was kicking myself as I probably could have stretched myself to a M50 podium had I of been ~90 seconds quicker.

That been said - I wont get greedy - I really enjoyed the race - it was quite tough given the mixture of heat, wind, humidity and hills early on and gave me the confidence to get back to 'normal' training this coming week.

Sunday: Rest day.

39.5 miles for the week. - So far in August I'm at 86 miles - normally I have that done in 1.5 weeks - so I need to be careful with balancing the intensity & volume in coming weeks and get back to some regular training.

Maybe Rathfarnham 5k in September??

I updated - it was a good update - plenty of detail - then it 'went missing'.

TLDR:

2 key sessions:

(1) 3x1m (6.10 pace) off 90-120 secs + 5x3mins (90 secs - 120 secs) (5.55 pace)

(2) Long run - 15 miles with 6m + 3m steady efforts in there.

46 miles for the week (6 days running)

Hammy much much better.

Monday 9th: 8 miles on the trails of the PP with a buddy

8m / 8.35 pace

Tuesday: Got out at lunch time for a session - 3(1/2/3 mins) off 45/90/120secs

This was a good introduction back to some sharper stuff - given how the PHT has been over the past week or more, I've not had a peep out of it.

Certain reps were into the wind, so found them tough - especially the 2min reps.

Paces were in the 5.45-5.50 range for 1 & 3 mins and 5.55 max for the 2 min reps into the wind.

Met an old running buddy on my warm down that I haven't seen in 2 years (he was also injured for 2 yrs!) - he asked what I was doing - "3 by 1/2/3" I responded.

"Miles or K's ??" he asked

"Minutes" :)

He laughed.

Wore Asics Superblast for this - no carbon plate but high stack (a firm'ish foam) - might be a thing I do more frequently.

6.6m total

Wednesday: Legs felt pretty good after Tuesday and again - not a peep from the hammy - all seems good on that front now.

5m / 8.20 pace

Thursday: Session - I knew this was cutting it close - doing a session close to Tuesday, but needs must.

Session was 4x40 secs /10 mins Tempo / 10 mins hills / 10mins tempo'ish (or MP if tired).

4x40 secs were good / 10min Tempo was fine for a mile - then it got tough(6.03 for 1mile / 6.16 for 4mins) / the 10 min hills was shortened to 8 mins as there were quite a number of hands on knees moments during it - I used the trail section of the Furry Glen - in the past I have done 3miles worth of continuous hills with no stopping on this section (takes 1 min to go Down and up other side) - so this was a real eye opener for me to really struggle - I stopped after 3 mins today for a min or so.

I'm going to add more Hill Repeats to my schedule in coming weeks - but they will be structured repeats at 10k/TH effort up and MP down (building leg strength up - Anti Cramp Strategy #134,567) - starting at 6-8x300m and building as the weeks progress to 6-8x800 - doing them every 2nd week.

Following the 8 mins 'broken' hills - I done a loop of the Furry Glen - starting at intersection of Furze & OS and running to Gate, into the Glen, out the other side and back around to the start - Its a 9-10 min loop - I done this at Tempo HR - averaged 6.40 pace for the 10 mins.

Great workout - 30 mins of effort (inc the 4x40mins).

Wore a new pair of Reebok Floatrides for this - again, no Carbon plate and not high stacked - just a normal daily trainer. Really liked it, but could tell the difference - primarily in the foam.

8.6m total.

I've had the Floatrides for a while - I also had 2 pair of the Energy X (Reebok carbon supershoe) - yep - they are a very versatile shoe.

My Floatride 4 even became my shoes whan walking around on holiday or walking the dog. (I'd place them higher than Puma in the 'affordable' everyday shoe bracket).

Monday 16th: Not feeling great on Monday - done a few miles easy paced but held off on the strides.

5.7m / 8.23 pace

Tuesday 16th: Feeling a bit better - got a window at lunch time to do the hill Session.

Session was: 6x(300 uphill at 10k effort / 300 downhill at MP Effort) - 30secs at top / 90secs at bottom. I used the Khyber for this.

But Mr RunningKing thought that was too easy, so shortened the recoveries and done an extra mile tempo at the end.

All the UPS were at ~5.50 pace (faster than current 10k pace) - so about 5k effort (or faster)

The Downs were ~6.20's so bang on in terms of effort.

The recoveries - the longest was 27 seconds (should've been 90)

After the hills - I jogged upto the Acres and decided to do a mile or so at tempo effort - came in at 6.10 and was boll!xed.

Overall 7.5m total -

I paid for making the workout more difficult later in the week as the legs were very 'Dommy' and the flu like symptoms just got worse.

Wednesday 18th: Out with my DCM bound running buddy AJ - we done close on 6 miles at 8.30 pace - mainly on grass.

Thursday 19th: Legs feeling a bit 'meh' due to the hills - lashing rain, feeling $hite - whats a guy to do except go out for a 6 mile shuffle.

6m/ 8.30 pace

Friday 20th: Finally seen sense - didn't run today. But did take the 2 dogs out in the rain - madness. Was meant to do a 2x2m tempo today - so will have to do on Sat with a long run Sunday.

I'm in Germany for work next week - so I dont expect to be running much and I do expect to be drinking a lot - when I get back I need to be 100% focused on Seville as its 16 weeks away from the week after I return.

I booked my flights today for Seville - so I'm going no matter what - I also paid for a Marathon specific Workout from McMillan - I'll start this next week when I'm away :) and get to do it twice per week. (I've been very bad this week with S&C - just done 1 session).

Not listened to it yet, but I'm 100% sure that my issues aren't salt or electrolytes related.

I'm quite sure that I have a weakness somewhere that leads to my muscles fatiguing faster.

Based on what I took in prior Marathons & the fact that I ran 40k at sub3 pace (with no gels / salts/ loading on sodium etc) last year and didn't have any cramps or any sign of them.

But I dont think I'm prepared to do that same training again as I dont think I need to for a sub 2.50 (or 2.55 in this case).

Hills/ S&C / Plenty of Steady runs and MP runs should be sufficient.

Monday 30th: After my Epic Cycle following Healys exploits on Sunday - the legs were a bit tired on Bank Holiday Monday. That being said - I went out and ran a very memorable 10 miles - beautiful weather and the legs felt very good.

10m / 8.10 pace.

Tuesday 31st: Hill Session

Following the session previously of 6x300 hills - this was 8x300 Up/Down hills - I 'Really' love these and certainly think they will help callous the legs and make them 'less suscestiple' to cramp.

2 miles to the Khyber - the started off on the session from the poles at the bottom to the 300m sign.

Up was at 10k effort / down at Marathon effort - I know these are helping my running muscles and my Quads on the downhills.

Ups were about 5.50's - maybe a tad too fast and downs were about 6.15 ave (effort based).

Wore my new Nike Pegasus Turbo's for these - quite a firm and stable shoe - I do like it.

loved this - 8.5 miles on a Tuesday lunchtime.

Wednesday 1st Nov: nice recovery run to the PP and back - done a nice 25 min workout from the McMillan Run S&C that I purchased. legs a bit shaky afterwards.

6.4 miles at 8.35 pace

Thursday: Easy + 6 strides - 6.1m / 8.30 pace

Friday 3rd Nov: 4x40 secs / 5x1m / 4x40 secs

Drove to the PP for these - started off 2m WU (8.10) and then into 4x40 secs about 5.40's.

The mile reps were done around the 2m loop of the visitor center in the PP and went quite well - the latter ones felt a bit tough and as it was my 1st time doing mile reps in non super shoes in a while - it felt additionally tough!

reps went 6.02 / 6.04 / 6.12 / 6.06/ 6.11 - the aim was 6.10's so happy enough - 2 mins recovery on these.

Took 2 mins rest then went at another 4x40 secs - this 4 were faster than the 1st 4 by coincidence more than design. Legs felt great on them.

10.3 miles / 7.21 total

Saturday 4th: No running - done 1 hour of a Yoga class with 'FlowbySoph' - check her out on Instagram - shes a fantastic teacher, a real lovely person and also my daughter :)

Sunday 5th: 9 Easy - Steady / 10x(1min ON / 1 min OFF) / Easy/Steady

I met with the MSB group for this - my 1st run with them in ages and it was like I was never gone. A lovely group.

The group split into 3 fairly early on, with 3 of us pushing on - we done a full lap of the PP and an additional lap of the Furze/OS to bring it to 9 miles - Loved this as it was at a nice steady pace and we were still laughing and talking at 7.20's and 7.10's. We came back to Whites gate - where I left the group to do the pick up.

I found the 1min On/Off a bit tough as it was difficult to nail down the paces - I got a stitch which caused me to pause at rep 4 and 6 for about 20 secs each - but carried on.

The ON's came in at 5.55 and the Off's at 6.40.

I finished these at the bottom of Military Hill then ran up that and then the S-Bends, Upper Glen Road, then into the Furry Glen to get additional strength work - done an additional mile by going around the Furze and back to the car at Whites Gate.

17 miles / 7.20 pace / 2 hr 4 mins.

Loved that run - the company and then the pick up with the addition of the hills on the CD - felt like I could run forever and one of those runs where I felt that things were coming together nicely.

This week finished at over 58 miles - highest Weekly Mileage this year.

October finished at 198 miles (shoulda done the 2 additional miles :) ) - highest monthly mileage since May - which isn't bad given a work trip and a total of 8 non running days!!

Quite happy with how things are progressing - still 15 weeks to go to Seville and am feeling quite good about things right now.

Monday 20th: A few miles around the locality and 8x12 sec hill sprints

8.5km / 5.30 pace

Tuesday 21st: Session - replaced a 4x1200/4x400 speed session with a longer steadier run - wanted to run 4.30's (7.15's) - I knew I'd need to break it up a bit at this stage until I develop a bit of fatigue resistance.

Ran from the house and ramped it up each KM til I was at 4.30s - surpassed that pace and was hitting 4.15's - 4.20's - quite happy with how I was feeling.

took a 3min jog and then went again - aimed for 5k at 4.15's and pretty much hit that.

Happy enough with that for now and glad that I'm swapping the Faster stuff for steadier stuff.

HR was in a very good place.

20.4km / 4.34 average.

Wednesday 22nd: 8km recovery / 5.10 pace

Thursday 23rd: Session - this was planned for Friday but as I was going out on Thur night - I didn't fancy it on Friday.

Session was 4m (6.4k) at HMP / 3min / 1m at 10k pace. I was a bit anxious about it - the 4m part.

As I was warming up I realised that I didn't know what my HMP was in KM - so decided to try to run the reps at 3.50's (it is actually about 3.55/km)

Started off going up Chesterfield and the wind was something else - so changed my planned route to ensure that I finished the session. Went down North Road, turned in at Aras, down C'Field, around by the Polos and back out at the Zoo to the Wellington Monument. Mostly wind assisted with a few pockets into the breeze.

I ran the Downhill sections a bit faster to remove any guilt of making the session easier.

KM's came in at: 3.47/ 3.47/ 3.48/ 3.45/ 3.40/ 3.43/ 4.00 for last 400m (into the breeze).

I took a 3+ min jog up Chapelizod Road to make the 1m portion also with the breeze (it was a joke running that last 400m into it....really).

This was meant to be at 10k pace - but with the breeze I went a bit faster (3.30/km) - also felt very strong today and took it as a sign of my fitness coming back.

4 windy hilly KM's back to the car.

15.7km / 4.23 ave.

Worked out my paces for future sessions - rounded them to make it easier to remember :)

5k: 3.35 / 10k: 3.45 / HM 3.55

I was in City Center on Thursday night with a buddy of mine - meeting some others - As we were going in, it all kicked off in Northside - Thankfully we were going up to Exchequer Street - but as the night wore on the restuarant emptied out, we were asked to leave as the 'mob' were making their way up this side - so off we toddled outside, to be greeted by...............

..............Helicopters in the sky - Riot police to my right at Georges St, Garda cordon to my left at BT - Holy Jebus.

We quickly ended any plans for drinks - Not a taxi to be found - luckily one of the guys was driving and brought us all home via a long convoluted route.

Reading this back to myself - 11weeks and 5 days to Seville.

Most of the points are being implemented.

Was just talking to Al about you at the weekend (I run with him a bit on Sundays) - looks like you are flying again!

I flitter from 'The community here is smaller and smaller - I'm never going to update this again" to thinking about things to update on Boards while I run - "wouldn't it be great to add this..........." and then theres the aspect of keeping a digital diary, irrespective of who is reading.

I'll commit to keeping it going to the Seville Marathon in Feb.

December 11th to 17th: 92km Total

Key Sessions:

(1) Hill Session: 10x(400 up/400 down) - good session - felt strong and it flew in. Kinda liking these - but decided to have this as my last one as I get much more Marathon Specific.

(2) 4x30secs + 4k/3k/2k Progressive (4k@ 3.50's (HMP) / 3k at 3.40's/ 2k at 3.35's) Hit targets but was a tough run - legs were tired.

(3) Long Session: 12k Steasy (kinda steady but easier - 4.40perkm(7.30's) / 13k at MP (4.05-4.08) / 5k steady uphill home. Delighted with this one - felt good working for a good bit of the run.

Also midweek - I threw in 11x12 sec hill sprints

1 Rest day.

December 18th to 24th: 84km total

Key Sessions:

(1) 5x6mins at Threshold (3 min rec) - Metronomic on these, hitting 3.40's - fair route - no downhill finishes :)

(2) 2x5km at HMP (3 mins) - Hit 3.50's for this on both reps - the breeze was a right pain in the backside - but got it done.

(3) 30k Vanilla Run at 4.50 pace - I didn't plan this - but tired legs, Festivities and a very windy morning made it the right choice.

Took 2 rest days this week with the week that was in it.

December 25th to 31st: 86km Total

Key Sessions: - Kind of a down'ish week with no midweek intensity except 1 set of strides - leading to a big Weekend Run.

(1) 20km with 14km Steady (4.20's per km)

(2) 36km Long run - 4x(3km@MP+40sec / 3KM@MP+20secs/ 3km@MP)

"Really" enjoyed this one - Paces were MP+40secs = 4.40-4.45 / MP+20= 4.20-25 / MP=4.00-4.05.

Obviously got harder as the time went by - at eatly stages I found my MP+20sec run felt like a jog and had to keep slowing down.

By the last 5kMP rep I found it incredibly tough and had to run it at Steady pace as legs were cramping (similar experience to what I get in Marathon) - so happy with that.

A very windy day and I kept the reps on an honest route with the last 9k being hilly - up Chesterfield, Up Castleknock Road to Home.

Very happy with how I felt on this, the Carb-Sodium drinks and 2 Gels really help with the run and the recovery afterwards.

36k at 4.26/km (7.09 per mile)

This run taught me a lot about where my focus needs to be in coming weeks.

2 rest days again to manage the festivities and fatigue.

Jan 1st - Week to date

Jan 1st: Off to run the Howth Loop with 2 buddies of mine - 13k all in and noted that I didn't struggle as much on the hill from the Baily LH to the Top.

Jan 2nd: Back to work - 8.5k loop with Strides.

Jan 3rd: Big MW Run - Focusing this week on 2 big sessions.

24/18/12/6/3 mins (3 mins Rec) - Start 'at' or just slightly faster than MP and get faster each rep.

24mins: Averaged about 4.02's for this - so slightly faster than MP - fair route too. (5.94km)

18 mins: Targeting 3.55's - came in at 3.56's - that'll do (4.54km)

12mins: Came in at 3.48's - (3.13km)

6mins: Had to change this to 4mins as was going up C'Fielld and the breeze was a picking up - fatigue was setting in big time. (3.50 pace)

2mins: 3.43 pace - rounded it to 2 min rep so the full set would be 60 mins.

4.5km CD Home - I got a chill on the way home and felt absolutely terrible - stomach was upside down, couldn't get the heat into me - took me about 2 hours to recover.

Happy with the run itself - but should have managed it better with some drinks/Gels and a different & warmer top for the cooldown run home.

This is how I used to feel after a lot of long runs, so taking the carb-sodium drink and Gels on the long runs have been a revelation to me. I'll take similar for my repeat longer midweek runs.

on the plus side - 60mins of faster than MP running. (25km total)

Jan 4th: Everything was telling me not to run - my body, my watch, my HRV, My Wife................... took a much needed rest day.

Race Report: Leinster XC - Avondale

After the Dublin Masters where MSB came 4th, I promised them that I'd do the Leinsters (we'd have medaled had I done the St Annes Race).

As race day approached, I got a bit anxious about it - with it being a team event, I didn't want to disappoint! DD was texting me and mentioned the hills and it being a tough route, then I got chatting to my team mates who mentioned it was a tough course and very hilly.

Then word of the oncoming storm came through, which would make it very very tough.

On Friday night I had a dream that the race started in a Box Room in my mothers house, my team mates had deserted me and the 2nd k was on a surf board through a lake. Hows that!! - With this in mind, I knew it would never be as bad as I dreamt.

Spend Saturday night refreshing various links waiting for the Winds to be upgraded to an Orange warning before 11am - which would have resulted in the event being called off :) - By Sunday Morning - I was more than ready for it as I picked up 2 others and made my way to Avondale. The wind was whipping it up as it was a struggle to keep the car straight in the crosswinds on the Motorway.

Made it down, got our numbers and done a lap of the course before the ladies race set off. My Christ - it was a pig of a route alright and the recent weather made it worse. There's one steep downhill section that was just a mud bath. Fun times ahead.

The weather hadn't been too bad during the warmup, but as soon as we put on our vests and numbers, the rain started falling. Lining up at the start, the wind was in our face as we waited for some stragglers to join us.

I had received 2 contrasting pieces of advice - (1) Start hard and get a good line (2) Dont go off too hard - keep a bit.

My own advice was to go with our 2nd scorer (who I thought would be our 2nd scorer) - an XC veteran.

1st piece of the race was ok, not too packed, we done 1 short lap (about 1km) I looked at my watch for the 1st of 2 times and seen a 3.46 km - not too shabby I thought - by this stage I had taken over our 2nd scorer and now I was 2nd scorer - our top guy was just ahead of me.

Back through and - we then came to the downhill, which I navigated quite well, no fallers around me and we came to the turn for the out and back. I seen I had a gap on my team mate and was willing him to catch up. I had no idea who was my competition out here as its difficult to tell who is 50 :) - but the scoring was done differently in this race as I learned later on - so everyone was competition (hindsight).

We turned to come back the other way and there was a good piece of grass to move, just before the next out and back turn, that was fine in comparison to the other side. The hill was waiting for us, a little drag 1st then this mountain - I swear it didn't seem that steep on the warm up. Legs were burning and lungs were too - kept going, my other team mate (who was up ahead) had advised me that the recovery from the hill would come at a certain point, and it did, I banked that for the next lap. We came around again for the start of the 2nd and final lap - 3k to go I was saying - I had been passing a few lads along the way which was good and noted that the gap to the group ahead was getting larger - as we approached the downhill, they had made a step improvement and I knew I wasn't catching them - there were a sproadic few around me (so it seemed) - 1 guy went past me, I wanted to ask him "are you over 50?" - but thought the better of it. On the downhill, there were 2 fallers around me - I got through it unscathed and made the out and back ok - taking note who was near me and where my team mate was.

We turned onto the 'good grass' and I managed to reel in some stragglers who were suffering, on the out and back, I caught 2 more. Keep going, keep picking them off.

We approached the hill and as I was going up it, the Urge to Stop was huge, unlike anything I've felt - some of the group ahead had come back to me - I passed 3 on the hill - I checked my watch here as well (2nd time) - 5.25 per KM at that point and I'm passing people - that shows how tough it was. The bit before the hill is a mudbath, the bit afterwards is a mudbath - nothing to do but run through it - theres no shortcut.

Legs were stinging me - I felt I was walking, we had about 500-600m to go at this stage, I took another couple around here - it was a bit carnage, 2 girls who were watching shouted at us "Sprint!!" - I think we all laughed, not a chance. The memory of the 1st lap and where I recovered from the hill came back to me, I began to feel a bit better ant we turned to the finishing straight, My team mate was on the other side shouting at me to push on. I seen 2 lads ahead and put in a burst to catch them - as I'm pushing Mick C from Trim bursts by me, I pip the 2 lads on the line but get piped myself by Mick.

Finished - one of the hardest races I've ever done - actually probably the hardest.

Realised that it was raining and windy - was it raining during the race? Not too sure?

Waited for the team mates to finish, got on a top and jogged back to the car for warmed clothes and to change out of the wet shorts and bib - it must have been raining during the race as they were soaked through.

Jogged back to get the medals when we realised we had got 2nd O50 team in Leinster. Happy days.

Seen some of the names of people who I beat - quite happy with that too!

I'd say I have done fewer better performances than that - its up there with my most proudest running moments.

7km - 28.13 - 7th O50 - 48th in total.

Leinster Silver Medal.