Many of you know that I moved home to Ireland back in 2002, and last weekend I made my first real visit back to England since I came home. It all came about around the Dublin Marathon, and a group of runners who had met over on Runners World's Forum relating to the Dublin Marathon. A few of these folk came from the north-west of England, and an idea for a trip back to that part of the world was framed, and the Stockport 10, hosted by Stockport Harriers was arranged.
It really helped that Stockport County, the soccer team I follow, were also due to be playing at home on the Saturday, so the ferry was booked and at 9 on Friday evening we set sail for the 4 hour crossing, and subsequent 2 hour drive to our hotel. By the time we woke up on Saturday morning, it was throwing it down, the rain was incessant, and the afternoon spent at the soccer game was damp :) - On the plus side - Stockport won Six-Nil, and the evening was spent over a nice meal, some Xmas Shopping, and a drink with Angela and Simon, who would be running Sunday.
Thankfully on Sunday morning, the rain had vanished, and we strolled to the park where the race was starting, and once a minor panic and delay due to a lack of safety pins!, we were ready to go on the 10 miles around Stockport. I had met up with Wrexham Rob, a friend from Wales, and decided we would run together and have fun.
The race was described as tough, and the opening miles lulled us into a false sense of security, as we gently ran along at around 8:15 pace, before the first small hill slowed Rob down and we reached half way in 42:30, exactly 8:30 pace - The tough bits were to come.....
What was surprising and shocking in equal thoughts, was that I knew about 6 of the marshalls from my previous life in England, or from the Dublin Marathon runners, strange coming so far and knowing more people than I know at races at home! These thoughts were in my mind as I recalled that the road we were running just after half way, would begin to climb, and climb it did! A steady mile long climb from the river up a main road, with traffic not excluded, meant a single file drag. I pushed on up the hill, as I like to take on a challenge of a hill, and this one was tough, but I passed a lot of people on the climb, and once at the top, I relaxed and waited for Rob to join me. We continued on, commenting that the Marshalls were certainly getting better looking - even some of the blokes :)....
By the time we reached the 7 Mile Marker, I decided that I had to push on and leave Rob as I needed a test, so we parted ways and I "sped on". I started to pass a lot of people at this stage, gradually picking off people as we headed back towards the City Centre, before turning at around Mile 8 1/2 for the last, and hardest, climb of the day, up New Zealand Road to Vernon Park. I just put my head down and seemed to glide along as I worked on the hill, continuing to pass people, and ahead I could eventually see the flat top of the road. This is where I made my big mistake of the day - my lack of memory of the area was brought home to roost as I gave all to reach the road, only to turn the corner and see a further 200 yard climb ahead - OUCH! I had spent my energy to this point, and a lot of the good work was undone, as I had to let 10 or so of teh people I had passed earlier go past me here. Silly mistake...
Once we levelled off, I knew that the rest of the race was along the flat, with the finish on the track. I pulled alongside a young woman and we briefly chatted as we entered the park and ran the last 1/2 mile together. It was only her second ever race, having lost 40 lbs in twelve months, thanks to running, and she was enjoying the experience, albeit the hills had hurt. So we ran in together, hearing my name being called out by an old friend who was acting as a Marshall, a welcome surprise as we ran onto the track. We agreed that a sprint finish wasn't expected and so we ran together until the last 10 yards when I politely offered ladies first to my companion and allowed her to take the spoils.
The last three miles were run in 24:55, which given that included a mile of stiff climb, I was very happy with. My total time was 86:26 - not a fast workout, but given I had enjoyed my run with Rob for 7 miles, and the hills in the second half of the race, I was happy enough. Spent an hour or so catching up with friends, then we headed for sunday lunch with other, non-running, friends, and in the evening headed home for the ferry, and work again on Monday. A good weekend all in all.
This weekend I have two 10k's to deal with. The first will be run with Adrienne on Saturday morning, but I will be trying to race 10K on Sunday morning in Marlay Park - We shall see.
Tuesday, December 11, 2007
Sunday, December 02, 2007
Jingle Bells 5K
Today was our version here in Dublin of the Jingle Bell run, and I had no great expectations of how I was going to do. After a less strenuous Philadelphia than expected, due to PF, I have been back into training properly this week, but only steady runs, so as long as I was under 25 minutes I would be happy.
Had a lousy nights sleep as the people downstairs decided to have "another" party and like to play crap boom-boom music (and I use the word music loosely), and they were still at it at 7:30 this morning when we were getting up - The weather was pretty terrible - heavy rain showers and the wind blustering around 30 mph at times - Not the ideal.
The race was in the Phoenix Park, Dublin, and is a regular Xmas event, although I have only run it once before, back in 2004, although I do recall the uphill finish, and a few exposed places in the Park, I wasn't looking forward to. Adrienne was also running, and we also met up with my old training partner Kieran and my Italian friend Monica, so a pleasant get together as we sat in the car before the race, thankfully the rain had abated, and the sun was actually shining as we headed up to the start, shortly before 11 am.
To be fair, my race was relatively uneventful. Adrienne was going to walk run, so Kieran, Monica and myself edged nearer the front at the start, and I surprised myself by setting off reasonably quickly with both my running buddies dropping back within the first few hundred metres. As ever the crowded start was a little dis-orgranised, with santa clauses, elves and mrs clauses to the fore ... Eventually it started to settle down and I hit the first Km mark at 4:42, and from there on it was pretty reasonable running -
The wind played it's part between 2 and 3 km as we had a cross wind which was difficult to deal with, then we turned into a head wind and that was a head down job, but I was running pretty even splits, with 3K hit at 14:10, and once we turned away from the winds and onto the Lower Glen Road I was able to keep the pace going, 4 km passed in 18:55, and easy math told me that a steady run to the finish would see me under 24 minutes comfortably.
As we dropped into the bottom of the Glen, I remembered that there was a sharp turn then a 100m climb before the finish, but I dug in and pushed myself up the hill and when we levelled off, I could see the finish line ahead and coasted aggressively (if you can do such a thing!) and crossed the line, stopping my watch at 23:25, a 4:30 last kilometre, including the climb, so I was very happy with my day's work.
Kieran finished around 30 seconds behind me, with Monica a couple of minutes further back. K and I ran back to run Adrienne home in 37:40 in her first real race, which was realy good given she was walk/running and it was her first race. We got a nice coffee mug for running the race, and went back to the clubhouse of Donore Harriers, the host club, for a hot coffee and some snacks - very welcome on a cool day.
Off to England next weekend for the Stockport 10, and another race to gauge my fitness levels.
Had a lousy nights sleep as the people downstairs decided to have "another" party and like to play crap boom-boom music (and I use the word music loosely), and they were still at it at 7:30 this morning when we were getting up - The weather was pretty terrible - heavy rain showers and the wind blustering around 30 mph at times - Not the ideal.
The race was in the Phoenix Park, Dublin, and is a regular Xmas event, although I have only run it once before, back in 2004, although I do recall the uphill finish, and a few exposed places in the Park, I wasn't looking forward to. Adrienne was also running, and we also met up with my old training partner Kieran and my Italian friend Monica, so a pleasant get together as we sat in the car before the race, thankfully the rain had abated, and the sun was actually shining as we headed up to the start, shortly before 11 am.
To be fair, my race was relatively uneventful. Adrienne was going to walk run, so Kieran, Monica and myself edged nearer the front at the start, and I surprised myself by setting off reasonably quickly with both my running buddies dropping back within the first few hundred metres. As ever the crowded start was a little dis-orgranised, with santa clauses, elves and mrs clauses to the fore ... Eventually it started to settle down and I hit the first Km mark at 4:42, and from there on it was pretty reasonable running -
The wind played it's part between 2 and 3 km as we had a cross wind which was difficult to deal with, then we turned into a head wind and that was a head down job, but I was running pretty even splits, with 3K hit at 14:10, and once we turned away from the winds and onto the Lower Glen Road I was able to keep the pace going, 4 km passed in 18:55, and easy math told me that a steady run to the finish would see me under 24 minutes comfortably.
As we dropped into the bottom of the Glen, I remembered that there was a sharp turn then a 100m climb before the finish, but I dug in and pushed myself up the hill and when we levelled off, I could see the finish line ahead and coasted aggressively (if you can do such a thing!) and crossed the line, stopping my watch at 23:25, a 4:30 last kilometre, including the climb, so I was very happy with my day's work.
Kieran finished around 30 seconds behind me, with Monica a couple of minutes further back. K and I ran back to run Adrienne home in 37:40 in her first real race, which was realy good given she was walk/running and it was her first race. We got a nice coffee mug for running the race, and went back to the clubhouse of Donore Harriers, the host club, for a hot coffee and some snacks - very welcome on a cool day.
Off to England next weekend for the Stockport 10, and another race to gauge my fitness levels.
Wednesday, November 28, 2007
Post Philly and Preparations for Surf City
Home safely and Philly is just a memory, a very fond one, helped by the pictures that are plentiful and available for all to see here - Please take a look and tell me what you think of the festivities :)
But as ever, once a race is over, thoughts turn to the next stage of the plan, the next target. I wonder do I really have a plan, or am I running on wishful thinking. My goal has been to Boston Qualify again for 2008 - I'm already cutting in fine by aiming for Surf City - It's less than ten weeks away, I'm at least 15 lbs overweight for a decent time, and since the 13 in Philly, I have managed no more than 3.5 miles at any one run, and that was gentle - Am I too ambitious in my plans?
Maybe I should reflect on the fact that I am 49, nearly 50, and my speed is behind me. Concentrate on what I enjoy doing and maybe then the BQ will come in time. Or maybe I should steer clear of the Xmas Parties, work my butt off in the next two months, and be as ready as I can be for Surf City and try my damnest to get that 3:35:59..............
OK - I've convinced myself - I'm going to work hard. Tonight it was a 5K on the dreadmill - it was 8:30 pace, a 26:13 clocking, but a run when I wasn't really up for one - The work starts tonight. A 5K Jingle Bell race on Sunday will be the first real step on the road to California, no target here, just a good run and hope that I can dedicate myself for another 70 days of graft.....
But as ever, once a race is over, thoughts turn to the next stage of the plan, the next target. I wonder do I really have a plan, or am I running on wishful thinking. My goal has been to Boston Qualify again for 2008 - I'm already cutting in fine by aiming for Surf City - It's less than ten weeks away, I'm at least 15 lbs overweight for a decent time, and since the 13 in Philly, I have managed no more than 3.5 miles at any one run, and that was gentle - Am I too ambitious in my plans?
Maybe I should reflect on the fact that I am 49, nearly 50, and my speed is behind me. Concentrate on what I enjoy doing and maybe then the BQ will come in time. Or maybe I should steer clear of the Xmas Parties, work my butt off in the next two months, and be as ready as I can be for Surf City and try my damnest to get that 3:35:59..............
OK - I've convinced myself - I'm going to work hard. Tonight it was a 5K on the dreadmill - it was 8:30 pace, a 26:13 clocking, but a run when I wasn't really up for one - The work starts tonight. A 5K Jingle Bell race on Sunday will be the first real step on the road to California, no target here, just a good run and hope that I can dedicate myself for another 70 days of graft.....
Wednesday, November 21, 2007
Philadelphia Marathon Weekend
After a hiatus from posting on here, I am back - well, almost. I'm actually in Pennsylvania as I write this, having traveled over last week to New York, and then onto Philadelphia for a fantastic weekend with all my friends from Kick Runners at the Philadelphia Marathon.
If you have had the misfortune to follow my blog this year, you may recall that I was aiming to qualify for Boston this year, at the Philadelphia Marathon. Unfortunately, as ever, the best laid plans go astray, and due to a flare up of Plantar Fasciitis, I was unable to train much over the past 6 weeks, and so my goals were re-evaluated and Philly was going to be a Great Weekend, with the running a secondary consideration.
Without going into the full details of the weekend, I will post a full round-up when I get home, suffice to say I had a wonderful time. There were around 50 Kickrunners in town for the races, and from Friday lunch to Monday leaving, fun was had.
I started the Marathon, with the intention of finishing, but feeling my PF all the way, and ready to take it very easy. I started at 9 minute pace, and more or less maintained this for my race. When I reached 8 miles, I felt the heel, notably on a steep down hill stretch, so I decided at that point, that 13.1 would be more prudent, so I ran to the halfway point, which was the finish of the Half Marathon, so getting an official result. OK, my time was nothing to write home about, 1:59:29, coming in 1482 out of 4269, but the pace was exactly on the 4 hour mark that I had set out to run. On the positive, my legs felt great, and my breathing was excellent, so the pace was comfortable - The PF flare wasn't too bad on the day, and I can report that no extra problems have arisen since. If I had continued on the full 26, maybe I would have done some damage, but I am more than happy with my weekend's work.
I have a bucketful of pictures, and if you are mad to see some pics, just go and look at the KickRunners site, as there are tons of pictures of the events taken by one and all who were in town. I will be in the US until Sunday, then home and a 10 week programme to build up to my next big race - The Surf City Marathon in California at the beginning of February. If it's half as much fun as Philly was, it will be heaven.
If you have had the misfortune to follow my blog this year, you may recall that I was aiming to qualify for Boston this year, at the Philadelphia Marathon. Unfortunately, as ever, the best laid plans go astray, and due to a flare up of Plantar Fasciitis, I was unable to train much over the past 6 weeks, and so my goals were re-evaluated and Philly was going to be a Great Weekend, with the running a secondary consideration.
Without going into the full details of the weekend, I will post a full round-up when I get home, suffice to say I had a wonderful time. There were around 50 Kickrunners in town for the races, and from Friday lunch to Monday leaving, fun was had.
I started the Marathon, with the intention of finishing, but feeling my PF all the way, and ready to take it very easy. I started at 9 minute pace, and more or less maintained this for my race. When I reached 8 miles, I felt the heel, notably on a steep down hill stretch, so I decided at that point, that 13.1 would be more prudent, so I ran to the halfway point, which was the finish of the Half Marathon, so getting an official result. OK, my time was nothing to write home about, 1:59:29, coming in 1482 out of 4269, but the pace was exactly on the 4 hour mark that I had set out to run. On the positive, my legs felt great, and my breathing was excellent, so the pace was comfortable - The PF flare wasn't too bad on the day, and I can report that no extra problems have arisen since. If I had continued on the full 26, maybe I would have done some damage, but I am more than happy with my weekend's work.
I have a bucketful of pictures, and if you are mad to see some pics, just go and look at the KickRunners site, as there are tons of pictures of the events taken by one and all who were in town. I will be in the US until Sunday, then home and a 10 week programme to build up to my next big race - The Surf City Marathon in California at the beginning of February. If it's half as much fun as Philly was, it will be heaven.
Friday, October 26, 2007
Dublin Marathon
I know I have been lax at posting since I came back from the US, but Work has been VERY hectic and I have been getting a few things organised for the influx of visitors for the Dublin Marathon this Monday coming. I've also planned another Stateside Trip and Marathon, this time for February and the Surf City Marathon on Feb 3rd next, over in Huntingdon Beach, California. More of that later...
Anyway, just a quick summary for those heading to Dublin this weekend. Here is a rough idea of what is planned.
Saturday Evening:
7 pm onwards - The Porterhouse on Nassau Street, for food and a few beers to calm the nerves.
PUT YOUR CLOCKS BACK
Sunday Evening:
7pm - Runners World Visitors form the Forum, Dinner at Luigi Malones in Temple Bar
- Athenry AC, Dinner at Da Pino's at the junction of Parliament Street and Dame St.
Monday Morning:
7:45am - Meet up at the Mespil Hotel for Community Injuries, and stroll to the baggage area and Start
9:10am - Start Running (For any Elite Ladies get there for 8:45 as you'll be setting off early)
11:15am - Finish Running if you're winning the race
1:00pm - Finish the race for mere mortals
1:00pm onwards - Drink, relax, chat about why you ran so well/badly, and generally meet up with friends to relive the day
The pic is myself and Andy (FOAR) from earlier this year to help those who don't know us recognise our mugs in the Pub on Saturday.
Thursday, October 11, 2007
An interesting Vacation - And it took in a Race too :)
Well, a week in the sun, great relaxation by the pool in Palm Springs, catching up with a good friend in Santa Monica, and what else do I find - A Race to run, and no plain ordinary race, this was a little different.
I called into the Running Wild Shop in Palm Springs and asked if they knew any local races over the weekend, and I was informed about an 8K event in Yucca Valley - some 30 minutes from PS. So, Saturday morning, we left PS at 7, in 70 degree temps, dressed in shorts and a running shirt. My mistake. Assumptions that Yucca Valley would be similar in climate to PS were ambitious! How was I to know that Yucca Valley is 3,300 feet up the mountains - It said VALLEY! We got there - And it was FREEZING :) - I'm in shorts -
Anyway, I entered, grabbed my New Buzzard Run T-Shirt (another clue there), and sat in the car until 5 minutes before the start. It was still freezing, and then they told me about the course. It was an 8K Race, 4K up hill and 4K down hill - Meet the Buzzards! The climb was on the road, but a rise of 1000 feet was in order - Why didn't I stay in bed, or around the pool, it would be 85 by now in PS!
There were 68 entrants in the race, a mixed bunch, 95% local, but friendly :). The race started, and a 100 metre flat stretch was the only flat bit for another 7800 metres! We turned onto PioneerTown Road, and it was up hill all the way. The road wasn't tooooooooooo steep, just steady all the way, no respite. I settled into a rhythm, and just tried to suck it in. The sun was shining, but the wind was into our faces, and it was nippy!
Gradually the race settled into a pattern, with around 20 people ahead of me. I struggled a little on the hill. It was tough going, but I got my head down, made Mile One in 9 minutes, and continued up, making Mile 2 in 19:00 - And still it went up! Further up the road I could see a really steep climb and was dreading it, but then I saw the turnaround point, just at the bottom of the steep climb, a relief, and a spur as I counted the runners coming back towards me, I was 18th at the turn! It was 24 minutes and change, but it was all down hill from here!
I quickly passed a runner in orange, and set my sights on a couple ahead of me. They had Big Sur Jackets on when they passed me on the way up, so I kept them in sight, some 20 metres ahead. I was speeding up, naturally, but so were they, and I bided my time, closing the gap very gradually as we passed Mile 3, then Mile 4. There was little point in checking my watch as splits were irrelevant, but the gap was down to 10m by the last water station. It had warmed up now, and I was running well, so I closed them down and drew level with half a mile to go. A brief chat (we were not in the same Age Group), and a joke about This Being a No Passing Zone, and we ran together until the turn and Flat Land to the finish.
Would there be a sprint finish, you bet - I hate losing over a finish, and the three of us started to kick. Mrs Big Sur dropped off quickly but Mr Big Sur and myself were flying, and we ran hard along the wide road (The pic is from a long way out, but you can see a wide road and us sprinting hard - line abreast). Well, I held out and crossed the line a few strides ahead of my new friend, in 41:34 - Not the best time in the World, but enough for 15th Place Overall, and Third Place in my Age Group.
It had warmed up by the time we finished, and the prize giving was great fun with a special call out for me coming all the way from Ireland, "Just for their race", and the Mayor offering me an "Erin Go Bragh" as he gave me my medal. The prizes for the winners were sculptured Buzzards, and with door prizes etc., saw virtually everyone who took part receive something for their day - Something much bigger races should be envious off.
I really enjoyed my trip to Yucca, and I had a great relaxing vacation in Palm Springs and LA. Looking forward to my next Vacation now, and that will have a little race too, the Philadelphia Marathon, but first I have to run around Dublin in a couple of weeks.
Monday, October 01, 2007
On Vacation - Or Warm Weather Training
I know I'm being naughty again, and missing a few posts, but I'm off on Vacation and enjoying the sunny climes of California for a week. After the summer we've had in Ireland, believe me, we need some sun :) - So I'll be back soon, with the build up to Dublin and then onto Philadelphia - Have fun while I'm away :)
Sunday, September 23, 2007
Dublin Half Marathon - Decisions to be made
Apologies for those dropping in and expecting daily updates, but I've been a little hectic this past couple of weeks with work and life in general, so time to post has been infrequent. I have still been training though, and yesterday, Saturday 22nd, I took part in the most important stepping stone so far in my quest to qualify for a Boston Qualifying Time for next April.
As regular attendees will know, I have been focusing all my running this year on seeking that elusive 3:35:59 that will enable me to line up in Boston on a Monday morning in spring 2008, just weeks after I reach my 50th birthday. Actually, when I say all year I am somewhat exaggerating, as I really only started serious training in June, what with everything else that had gone on on the early part of the year. So a somewhat ambitious target of my BQ by Philly in November has been progressing along, and with a few hiccups along the way, I have been progressing in the right direction. I did post a reflection recently that I felt that Philly was about 6 to 8 weeks too soon for me, and yesterdays race would enable me to judge more accurately as to where my "Marathon State" actually is.
Well, the day arrived and amazingly, given the summer we haven't actually had, it was a blue sky that greeted me at 7:30 when I arose from my slumber. The drive over to the Phoenix Park was uneventful and after collecting my number I walked the mile or so to the start, only to find that the race start was delayed for 15 minutes due to the numbers. I haven't seen the official results yet, but the tannoy announcer was saying that there were as many as 4000 running yesterday - have to admit it didn't seem that many, but if accurate that is an amazing turnout for the race, and a wonderful climax to the Adidas Series that acts as the Dublin Marathon Build Up.
I was determined to treat this as preparation for Philly and attempt to run at Marathon pace, i.e. 8:15, and not make my usual cardinal sin of flying off too fast and then hanging on for dear life. There wasn't a gun or klaxon to start we just seemed to edge forward and then we were moving. The race was chipped, so I started my watch at the mat, and as far as official results may go, these splits are my watch times, so I'm hoping they will concur with the overall picture when released.
The first mile was along Chesterfield Avenue, the main drag through the Park, a nice wide road with plenty of room to spread out. For once I wasn't having to run around people, I had started as near as I dared to the front, and hopefully not too many were weaving around me. The first mile marker was hit at 8:09, good pacing, just what I wanted, I hadn't got carried away. The sun was warm and the sweat was dribbling off me very early. I was glad to be running in my Club Vest, suitable vaselined and with my "stop-chaffing" shorts too. It felt very easy at this pace, but I resisted the temptation to speed up, even though I felt pedestrian at this pace, and with Mile 2 showing 8:20, life was good. Mile 3 was slower, 8:22, but then we hit a couple of down hill stretches and an 8:04 mile followed by 7:57 had me running nicely along the time zones.
The next couple of miles saw the hills that had plagued me in the Frank Duffy Race a few weeks ago, and again, I realised that I would have to run these twice, with the second time coming at 10.5 miles into the race, but that was for later, this time I was taming the beasts - 8:18, 8:23 and 8:26 saw them defeated and back onto Chesterfield and the second loop. A couple more miles of 8:18 each (consistent), saw me hit the 10 Mile Mark in 82:35, only 5 seconds outside my target, but I did have those hills to tackle again.....
Well, the good news is, they didn't defeat me, but they did slow me down. Even though I was running a comfortable pace, the long drags took their toll. I should put these hills into perspective, they aren't the Newton Hills, but they have made me suffer a number of times over the years, and humbled more than me, but today I was determined to pull my body through the couple of miles, I managed it, albeit with slow miles of 8:40 and 8:34, but mentally I beat my demons, and when I recovered I was able to glide home the last mile and a bit in 9:09 and cross the line in 1:48:58 - At least I think that was my time, I forgot to press the button when I looked at my watch!
My thoughts on the race were positive, and a realistic assessment of where I am in my quest. The overall pace was 8:19, a touch outside my goal, and I did feel tired, and certainly not ready to run another 13 miles at the same pace just yet. I appreciate that Philly is still 8 weeks away, but I can't see myself quite managing to get into total shape by then, and as this quest has been about stepping stones and Philly is not the Last Chance Saloon, I will look at a 3:50 in Philly, and, not that I ever need an excuse to visit the US, I will target a January Marathon, possibly Houston, and try for my Boston time there.
As regular attendees will know, I have been focusing all my running this year on seeking that elusive 3:35:59 that will enable me to line up in Boston on a Monday morning in spring 2008, just weeks after I reach my 50th birthday. Actually, when I say all year I am somewhat exaggerating, as I really only started serious training in June, what with everything else that had gone on on the early part of the year. So a somewhat ambitious target of my BQ by Philly in November has been progressing along, and with a few hiccups along the way, I have been progressing in the right direction. I did post a reflection recently that I felt that Philly was about 6 to 8 weeks too soon for me, and yesterdays race would enable me to judge more accurately as to where my "Marathon State" actually is.
Well, the day arrived and amazingly, given the summer we haven't actually had, it was a blue sky that greeted me at 7:30 when I arose from my slumber. The drive over to the Phoenix Park was uneventful and after collecting my number I walked the mile or so to the start, only to find that the race start was delayed for 15 minutes due to the numbers. I haven't seen the official results yet, but the tannoy announcer was saying that there were as many as 4000 running yesterday - have to admit it didn't seem that many, but if accurate that is an amazing turnout for the race, and a wonderful climax to the Adidas Series that acts as the Dublin Marathon Build Up.
I was determined to treat this as preparation for Philly and attempt to run at Marathon pace, i.e. 8:15, and not make my usual cardinal sin of flying off too fast and then hanging on for dear life. There wasn't a gun or klaxon to start we just seemed to edge forward and then we were moving. The race was chipped, so I started my watch at the mat, and as far as official results may go, these splits are my watch times, so I'm hoping they will concur with the overall picture when released.
The first mile was along Chesterfield Avenue, the main drag through the Park, a nice wide road with plenty of room to spread out. For once I wasn't having to run around people, I had started as near as I dared to the front, and hopefully not too many were weaving around me. The first mile marker was hit at 8:09, good pacing, just what I wanted, I hadn't got carried away. The sun was warm and the sweat was dribbling off me very early. I was glad to be running in my Club Vest, suitable vaselined and with my "stop-chaffing" shorts too. It felt very easy at this pace, but I resisted the temptation to speed up, even though I felt pedestrian at this pace, and with Mile 2 showing 8:20, life was good. Mile 3 was slower, 8:22, but then we hit a couple of down hill stretches and an 8:04 mile followed by 7:57 had me running nicely along the time zones.
The next couple of miles saw the hills that had plagued me in the Frank Duffy Race a few weeks ago, and again, I realised that I would have to run these twice, with the second time coming at 10.5 miles into the race, but that was for later, this time I was taming the beasts - 8:18, 8:23 and 8:26 saw them defeated and back onto Chesterfield and the second loop. A couple more miles of 8:18 each (consistent), saw me hit the 10 Mile Mark in 82:35, only 5 seconds outside my target, but I did have those hills to tackle again.....
Well, the good news is, they didn't defeat me, but they did slow me down. Even though I was running a comfortable pace, the long drags took their toll. I should put these hills into perspective, they aren't the Newton Hills, but they have made me suffer a number of times over the years, and humbled more than me, but today I was determined to pull my body through the couple of miles, I managed it, albeit with slow miles of 8:40 and 8:34, but mentally I beat my demons, and when I recovered I was able to glide home the last mile and a bit in 9:09 and cross the line in 1:48:58 - At least I think that was my time, I forgot to press the button when I looked at my watch!
My thoughts on the race were positive, and a realistic assessment of where I am in my quest. The overall pace was 8:19, a touch outside my goal, and I did feel tired, and certainly not ready to run another 13 miles at the same pace just yet. I appreciate that Philly is still 8 weeks away, but I can't see myself quite managing to get into total shape by then, and as this quest has been about stepping stones and Philly is not the Last Chance Saloon, I will look at a 3:50 in Philly, and, not that I ever need an excuse to visit the US, I will target a January Marathon, possibly Houston, and try for my Boston time there.
Tuesday, September 11, 2007
Carlton Tower
I know this hasn't got a lot to do with running, apart from the fact that I run past it every day! But just to liven up my Blog, I thought I'd show you the building of a high-rise apartment block across the road from me. When I moved into my apartment last October, there was an empty lot - This is what happened next!
Wednesday, September 05, 2007
W10D3 - Nearly half way to paradise
After my very satisfying run on Sunday, I would normally have taken a day off and recovered on Monday, but I have signed up to a Personal Training programme with the gym, Club Vitae, that I am a member of, and I had an appointment with Gordon, my very own personal sadist (umm, I mean Trainer!), on Monday at 5 pm. Now, I have no problem with my running training, I'm perfectly capable of sorting that out, but as I have got older, I have found it harder to maintain the upper body, and the belly! So, a planned programme will hopefully help me keep the shape right, and this will also have a benefit on my running style.
Monday night saw Gordon taking me through the paces, squats, lunges, power walking on a 9% incline whilst simultaneously lifting 5 Kilo dumb-bells over my head, crunches on the big ball, and a few other so called training exercises to please his sadistic fantasies... He kept me at it for 90 minutes, and I tried to maintain my heart rate and breathing whilst pushing myself - It was actually enjoyable, in a masochistic sort of way, just hope that it has the benefits in the long term.
Tuesday, I woke up as stiff as anything. I was aching in places, I had no idea I had places! I ditched the planned long run with Mike, and instead took the day off from training to allows the newly worked muscles to recover - last thing I want to do is to over cook myself.
Today it was back to normal. The pains have gone, and a lunchtime run was called for, along Sandymount Strand, and while I wasn't planning to run a hard run, the 5 Mile trip was taken in 37:04, a 25 second PR for the route. Feel tired from the run, but very pleased with the progress which I can gauge from my times over a route such as this.
I am away at a Conference for a couple of days now, so won't be online until the weekend, but I'll have my runners with me, and will continue to train. I have a 10 Mile race on Saturday morning, part of the BHAA series, and I hope I can run a little better than I did at the last 10 Miler, the Frank Duffy, a couple of weeks ago.
Monday night saw Gordon taking me through the paces, squats, lunges, power walking on a 9% incline whilst simultaneously lifting 5 Kilo dumb-bells over my head, crunches on the big ball, and a few other so called training exercises to please his sadistic fantasies... He kept me at it for 90 minutes, and I tried to maintain my heart rate and breathing whilst pushing myself - It was actually enjoyable, in a masochistic sort of way, just hope that it has the benefits in the long term.
Tuesday, I woke up as stiff as anything. I was aching in places, I had no idea I had places! I ditched the planned long run with Mike, and instead took the day off from training to allows the newly worked muscles to recover - last thing I want to do is to over cook myself.
Today it was back to normal. The pains have gone, and a lunchtime run was called for, along Sandymount Strand, and while I wasn't planning to run a hard run, the 5 Mile trip was taken in 37:04, a 25 second PR for the route. Feel tired from the run, but very pleased with the progress which I can gauge from my times over a route such as this.
I am away at a Conference for a couple of days now, so won't be online until the weekend, but I'll have my runners with me, and will continue to train. I have a 10 Mile race on Saturday morning, part of the BHAA series, and I hope I can run a little better than I did at the last 10 Miler, the Frank Duffy, a couple of weeks ago.
Sunday, September 02, 2007
Would you believe it? Best 10K result in 6 years!
Running is like life - It can be full of surprises. After my disappointing 10 Mile race two weeks ago, and the slight interruption in training with the tooth problems, I was trepidatious when I drove up to Belfast on Sunday morning for the Spar Laganside 10K Road Race. The weather wasn't even trying to help as it was persitently drizzling all the way up.
I have mentioned before that 10K is not that common a distance here in Ireland for some strange reason (given we are metric on out roads etc.), but this was to be only my 5th 10K race since 2003, and as you know, I try and race pretty frequently.
There were over 400 entries for this race starting on the Short Strand and then heading across the Queens Bridge into Belfast City and around the cycle path on the embankment of the River Lagan. The race was to be 1 3/4 laps and was pretty flat with a couple of small bumps over bridges and back to the road from the cycle path.
The race was started with a whistle, and I quickly got into my stride and felt comfortable as we headed over the bridge and started to spread out. I missed the first K marker, but saw the 2K sign and saw that I was at 9:00 dead, and was running evenly, so I guess two 4:30 Kms. I had been aiming around 4:40 pace, so I eased back a little, so as to be within my time frame, knowing I had 20 seconds to spare on my target if I tired. The drizzle had stopped, and whilst no sun appeared, the running conditions were very good, no wind, and a good surface once we were on the cycle path.
The next three kilometres were even paced at 4:40, so reaching the halfway point at 23:00. This was faster than I had been expecting, and whilst I was feeling it in my running, it wasn't an "easy" run, I felt comfortable around this pace, and the 6K mark came up some 4:32 later, so still well on target for my sub 47 race. The second half of races has been a mental problem for me off late, but I hung in there, focusing on my style, and dealing with a wet, paper, number that was detaching itself from my singlet, I tried to refix it, but it disintegrated in my hand, so I ripped the rest of the number off, and squeezed it in my hand as I ran the last third of the race.
Kilometres 7 and 8 were the slowest ones of the race as I relaxed and tried to ensure a sub 47 race, not burning myself out (as done in other races this year). I ran 4:43 and 4:45 here, but knew that I had something left in the tank for the last 2000. As we ran up the cycle path, I started to pick other runners out as targets for the last mile - The penultimate K was run in 4:35, and my brain was calculating hard that I could manage under 46, never mind 47, if only I can finish under 4:25 in that last tenth.
Now, my forte used to be my strong ability to kick over the last 100m. Sadly that knack has been lacking in the last year or so, but I am trying to develop a longer, stronger drive for home from around 500m. Picking off other targets in that distance, I was winding it up well, and I could see what I thought was the finish, only to be directed to turn 180 degrees into a drive and run a further 50m, I dug hard and pushed on, crossing the line and stopping my watch at 45:55 - I had run 4:20 for that last kilometre, and negative splits for the race.
So, I was surprised by this speed. Amazed to break 46 at this stage in my training, and running my fastest 10K since June 2003. When I did the WAVA age related calculations, my percentage came out at 66.58%, which made it my best 10K since August 2001, when I was flying in training for ---- Philadelphia!
As I said, running can be full of surprises, some better than others, but I'm certainly not complaining about this surprise, just have to continue to build for Philly.
I have mentioned before that 10K is not that common a distance here in Ireland for some strange reason (given we are metric on out roads etc.), but this was to be only my 5th 10K race since 2003, and as you know, I try and race pretty frequently.
There were over 400 entries for this race starting on the Short Strand and then heading across the Queens Bridge into Belfast City and around the cycle path on the embankment of the River Lagan. The race was to be 1 3/4 laps and was pretty flat with a couple of small bumps over bridges and back to the road from the cycle path.
The race was started with a whistle, and I quickly got into my stride and felt comfortable as we headed over the bridge and started to spread out. I missed the first K marker, but saw the 2K sign and saw that I was at 9:00 dead, and was running evenly, so I guess two 4:30 Kms. I had been aiming around 4:40 pace, so I eased back a little, so as to be within my time frame, knowing I had 20 seconds to spare on my target if I tired. The drizzle had stopped, and whilst no sun appeared, the running conditions were very good, no wind, and a good surface once we were on the cycle path.
The next three kilometres were even paced at 4:40, so reaching the halfway point at 23:00. This was faster than I had been expecting, and whilst I was feeling it in my running, it wasn't an "easy" run, I felt comfortable around this pace, and the 6K mark came up some 4:32 later, so still well on target for my sub 47 race. The second half of races has been a mental problem for me off late, but I hung in there, focusing on my style, and dealing with a wet, paper, number that was detaching itself from my singlet, I tried to refix it, but it disintegrated in my hand, so I ripped the rest of the number off, and squeezed it in my hand as I ran the last third of the race.
Kilometres 7 and 8 were the slowest ones of the race as I relaxed and tried to ensure a sub 47 race, not burning myself out (as done in other races this year). I ran 4:43 and 4:45 here, but knew that I had something left in the tank for the last 2000. As we ran up the cycle path, I started to pick other runners out as targets for the last mile - The penultimate K was run in 4:35, and my brain was calculating hard that I could manage under 46, never mind 47, if only I can finish under 4:25 in that last tenth.
Now, my forte used to be my strong ability to kick over the last 100m. Sadly that knack has been lacking in the last year or so, but I am trying to develop a longer, stronger drive for home from around 500m. Picking off other targets in that distance, I was winding it up well, and I could see what I thought was the finish, only to be directed to turn 180 degrees into a drive and run a further 50m, I dug hard and pushed on, crossing the line and stopping my watch at 45:55 - I had run 4:20 for that last kilometre, and negative splits for the race.
So, I was surprised by this speed. Amazed to break 46 at this stage in my training, and running my fastest 10K since June 2003. When I did the WAVA age related calculations, my percentage came out at 66.58%, which made it my best 10K since August 2001, when I was flying in training for ---- Philadelphia!
As I said, running can be full of surprises, some better than others, but I'm certainly not complaining about this surprise, just have to continue to build for Philly.
Saturday, September 01, 2007
A hundred miles plus month - and toothache!
August draws to a close and the leaves start to turn on the trees. Where has the year gone. It's September already and thoughts turn from summer salad days, to the fall marathons we have planned and the nights drawing in.
But August was a good month for me, with 120 miles covered as I upped the mileage and reached Week 9 of my 20 week plan for Philly. My weight is down to 187 and overall I'm happy with my running. On Wednesday I awoke to acute toothache. Now, I will confess to hating dentists (nothing personal you understand), but it has been many years since I last sat in the chair, but this toothache was unbearable, so an emergency visit was required. €50 later, I had a script for anti-biotics and an appointment for the end of September to remove two root canals. Bottom Line, I had to take a few days of running as the anti-biotics and pain killers made me high and tired at the same time.
Saturday morning and I was back on the road. Understandably, I took it nice and easy, and ran the 5 miles along Sandymount Strand at a nice easy pace, and felt all the better for it. I am travelling up north later today as I have a 10K Race tomorrow up in Belfast - Makes a welcome change, although I have no great expectations, just taking it easy and will see how I get on.
But August was a good month for me, with 120 miles covered as I upped the mileage and reached Week 9 of my 20 week plan for Philly. My weight is down to 187 and overall I'm happy with my running. On Wednesday I awoke to acute toothache. Now, I will confess to hating dentists (nothing personal you understand), but it has been many years since I last sat in the chair, but this toothache was unbearable, so an emergency visit was required. €50 later, I had a script for anti-biotics and an appointment for the end of September to remove two root canals. Bottom Line, I had to take a few days of running as the anti-biotics and pain killers made me high and tired at the same time.
Saturday morning and I was back on the road. Understandably, I took it nice and easy, and ran the 5 miles along Sandymount Strand at a nice easy pace, and felt all the better for it. I am travelling up north later today as I have a 10K Race tomorrow up in Belfast - Makes a welcome change, although I have no great expectations, just taking it easy and will see how I get on.
Tuesday, August 28, 2007
Into Week 9 - Nearly Half Way there
It doesn't seem much longer than yesterday that I mapped out my 20 week plan to be ready for Philly in November. Twenty weeks, and November, seemed so far way. My fitness levels were low too, and my weight high, but I has 20 weeks!
Well, here we are and Week 9 has commenced, it's nearly the end of August, and November doesn't seem so far away now. I'm almost at the half way point in my key training, and I need to reflect on what I have achieved so far.
Overall I can't be disappointed given where I started. My overall fitness level has increased, and whilst I am not back to where I would like to be, I am well on the way. The weight has dropped off, and I am down to 187 lbs, with my 180 target well in sight. I am actually heading to the gym for a Body Composition Analysis (BCA) on Wednesday, so that will indicate where I need to work to tone things up.
Over the weekend I managed a couple of nice runs, 4.1 miles on Saturday and 7.3 miles on Sunday, both on the roads around Naas. On Monday evening I called to the gym and ran something of a time trial, doing a 6Km session tempo style, starting at 5 mins per Km, and increasing each Km, clocking 29:32 for the session. Finally this morning, I went for a run with my Canadian Training friend, Mike, and we ran 12.5 miles through the City in the early morning, heading on to the Phoenix Park as the sun came up and we saw the deer enjoying their dewy breakfast chew as we ran along, before heading home along the Liffey Boardwalk/ It was a 2 hour run, averaging around 10 minute mile pace, and a good start to the day. And I managed to expunge the demon of that darn Glen Road Hill in the Park that scarred me from that 10 mile race, as I coasted up and over the crest.
Yes, all in all, there have been a few downs in my training, but things are generally on the way up, and I'm looking forward to the next 11 weeks and the trip to Philly - Still a lot of work to do, but I'm getting there :)...... Stay Posted
Well, here we are and Week 9 has commenced, it's nearly the end of August, and November doesn't seem so far away now. I'm almost at the half way point in my key training, and I need to reflect on what I have achieved so far.
Overall I can't be disappointed given where I started. My overall fitness level has increased, and whilst I am not back to where I would like to be, I am well on the way. The weight has dropped off, and I am down to 187 lbs, with my 180 target well in sight. I am actually heading to the gym for a Body Composition Analysis (BCA) on Wednesday, so that will indicate where I need to work to tone things up.
Over the weekend I managed a couple of nice runs, 4.1 miles on Saturday and 7.3 miles on Sunday, both on the roads around Naas. On Monday evening I called to the gym and ran something of a time trial, doing a 6Km session tempo style, starting at 5 mins per Km, and increasing each Km, clocking 29:32 for the session. Finally this morning, I went for a run with my Canadian Training friend, Mike, and we ran 12.5 miles through the City in the early morning, heading on to the Phoenix Park as the sun came up and we saw the deer enjoying their dewy breakfast chew as we ran along, before heading home along the Liffey Boardwalk/ It was a 2 hour run, averaging around 10 minute mile pace, and a good start to the day. And I managed to expunge the demon of that darn Glen Road Hill in the Park that scarred me from that 10 mile race, as I coasted up and over the crest.
Yes, all in all, there have been a few downs in my training, but things are generally on the way up, and I'm looking forward to the next 11 weeks and the trip to Philly - Still a lot of work to do, but I'm getting there :)...... Stay Posted
Friday, August 24, 2007
Week 8 and that New Drawing Board
After Saturdays disappointment, it was always going to be a tough week, getting back on the rails and pushing on with the training. I rested on Sunday to tray and allow for a decent recovery from the tiredness, and on Monday I ran a regular route along Sandymount Strand, and a 5 miler. I think I allowed my frustration out of the bag as I timed myself with a new PR for the route - maybe if my race had been on Monday - What's with this bio-rhythm stuff anyway!
Tuesday I was meant to be meeting up with Mike for a steady 12 miler, but I had runs of other kinds on my mind, and had to pass on the training run - enough said!
Wednesday and I decided on a different run - With hindsight, 5 pm on a week night is not the best time to be running through Dublin City Centre, too many people! Pedestrians are worse than cars - they expect you to get out of their way. But I ran along the Liffey, through the city and up to the Phoenix Park, and whilst a little Stop/Go. it certainly kept me on my toes as I zig-zagged through the masses. All in all around a 7.5 mile run, and nice and easy too.
Thursday, and my motivation is certainly back. I was really looking forward to a run, and as I want to build my mileage up each week, an extended run to Sandymount was on the cards. I started with a loop of the river, over the Sean O'Casey bridge, along the North Wall and back over the East Link, before heading out to Sandymount and the majority of my 5 miler from Monday. Measured this run at 6.6 miles on the old Gmap tool, and I clocked around 8 minute per mile pace, for a healthy run.
No racing this weekend, just a few nice runs, maybe out in the country, nice and slow and more miles in the legs. The weight is still dropping, albeit slowly now, and I have made 188, only 8 lbs to go in the 12 weeks before Philly - Getting back on the rails has been easy - Now all I have to do is stay there.
Tuesday I was meant to be meeting up with Mike for a steady 12 miler, but I had runs of other kinds on my mind, and had to pass on the training run - enough said!
Wednesday and I decided on a different run - With hindsight, 5 pm on a week night is not the best time to be running through Dublin City Centre, too many people! Pedestrians are worse than cars - they expect you to get out of their way. But I ran along the Liffey, through the city and up to the Phoenix Park, and whilst a little Stop/Go. it certainly kept me on my toes as I zig-zagged through the masses. All in all around a 7.5 mile run, and nice and easy too.
Thursday, and my motivation is certainly back. I was really looking forward to a run, and as I want to build my mileage up each week, an extended run to Sandymount was on the cards. I started with a loop of the river, over the Sean O'Casey bridge, along the North Wall and back over the East Link, before heading out to Sandymount and the majority of my 5 miler from Monday. Measured this run at 6.6 miles on the old Gmap tool, and I clocked around 8 minute per mile pace, for a healthy run.
No racing this weekend, just a few nice runs, maybe out in the country, nice and slow and more miles in the legs. The weight is still dropping, albeit slowly now, and I have made 188, only 8 lbs to go in the 12 weeks before Philly - Getting back on the rails has been easy - Now all I have to do is stay there.
Sunday, August 19, 2007
Not everything works out as planned
Saturday saw me turning out on a damp overcast day for the Frank Duffy 10, the second build up race in the Adidas Series leading up to the Dublin Marathon in October. I ran the 5 Miler in July, and there is a half marathon next month that I will be partaking in.
Because of the sponsorship by Adidas and the Marathon tie-in, this race has grown from a few hundred club runners only four years ago, to nearly 3000 entries, and well over 2000 taking part on the day, so a busy car park, and a lot of people around for the race.
I came into this race with good expectations. I have been training well these past 7 weeks, and with last weekends 5 mile race ran in 37:22, and the 3000m track race on Wednesday ran at sun 7 minute mile pace, I was hopeful of running under 78 minutes. Somehow things just didn't work out that way.
You know when you get a feeling that it isn't going to be your day - well that was how I felt. I don't know why, maybe I was tired. Two "shorter" races in the previous 7 days, a 10 mile training run on Tuesday, and a busy week at work, must have taken it out of me. I didn't want to go out too quickly, but equally I didn't want to get tied up with the stragglers, so when we started I was as near as I dare to the front, and I set off easily, and was into my running stride very quickly. The first three miles are flat through the Phoenix Park, in fact the whole race is through the Park, and these first few miles were covered in 7:31, 7:35 and 15:57 (two miles as the 3 mile mark was WAY out!), an average of around 7:30 pace - Was it too fast? Obviously....
Then the wheels fell off.
As soon as the long climb on the Glen Road I was struggling. I tried to keep an even pace, but my legs were rebelling, my chest was aching, and my breathing labouring - I was, quite simply, knackered! This was ridiculous, I had run 5 miles last weekend in 37 and change, I hadn't even reached 5 mile yet and I was slowing to a walk - 9:06 tells its own tale - What had happened, The hill in question is a tad long, but it isn't steep, and in other races and training over the years I have easily managed the climb - not this time!
At half way I was a little over 40 minutes, but struggling hard, and as we entered the second lap (the course repeated itself), I knew I had to face that darn climb again in three miles! I was back running evenly now, albeit slower, and I managed 7:56 and 7:55 for the next two miles, but then that darn climb came back to haunt me. 8:51 and 9:01 had me in mental anguish - why was I running so badly, feeling so absolutely drained - It was hard to push on for the finish, and quite frankly I had given up the ghost. I had to walk again in the last mile, before a little rally as I knew the finish was only some 500 yards away, and for those watching me in the last couple of hundred yards I probably looked like a runner again, but as I stopped my watch at 1:22:37, I knew that this had not been a good day at the office.
Maybe it was a good thing to get this wake up call and realise that despite two decent performances last week, I am still a long way from being properly fit, at least not for distances, and I need to rethink my short term goals. I have documented many times that I want to Boston Qualify for next April, and that has been my driving force. With the late start to my structured training this year, through no fault of course, Philadelphia, my target race, is looming too quickly, and whilst I will still be heading to the US in November, I may set a new target to try and Boston qualify, and use Philly as a building block.
Last night I was in bed at 8:15, totally shattered, and feeling drained, stiff, and with a bruised toe, and more importantly, a bruised ego. Today, I can reflect on the reasons, and work out what has to be done to get my level of fitness back to one that I can feel comfortable with. Like falling off a bike, the only way to get over this will be to get back on the bike, or in this case, back on the road - watch this space - I will be back!
Liam
Because of the sponsorship by Adidas and the Marathon tie-in, this race has grown from a few hundred club runners only four years ago, to nearly 3000 entries, and well over 2000 taking part on the day, so a busy car park, and a lot of people around for the race.
I came into this race with good expectations. I have been training well these past 7 weeks, and with last weekends 5 mile race ran in 37:22, and the 3000m track race on Wednesday ran at sun 7 minute mile pace, I was hopeful of running under 78 minutes. Somehow things just didn't work out that way.
You know when you get a feeling that it isn't going to be your day - well that was how I felt. I don't know why, maybe I was tired. Two "shorter" races in the previous 7 days, a 10 mile training run on Tuesday, and a busy week at work, must have taken it out of me. I didn't want to go out too quickly, but equally I didn't want to get tied up with the stragglers, so when we started I was as near as I dare to the front, and I set off easily, and was into my running stride very quickly. The first three miles are flat through the Phoenix Park, in fact the whole race is through the Park, and these first few miles were covered in 7:31, 7:35 and 15:57 (two miles as the 3 mile mark was WAY out!), an average of around 7:30 pace - Was it too fast? Obviously....
Then the wheels fell off.
As soon as the long climb on the Glen Road I was struggling. I tried to keep an even pace, but my legs were rebelling, my chest was aching, and my breathing labouring - I was, quite simply, knackered! This was ridiculous, I had run 5 miles last weekend in 37 and change, I hadn't even reached 5 mile yet and I was slowing to a walk - 9:06 tells its own tale - What had happened, The hill in question is a tad long, but it isn't steep, and in other races and training over the years I have easily managed the climb - not this time!
At half way I was a little over 40 minutes, but struggling hard, and as we entered the second lap (the course repeated itself), I knew I had to face that darn climb again in three miles! I was back running evenly now, albeit slower, and I managed 7:56 and 7:55 for the next two miles, but then that darn climb came back to haunt me. 8:51 and 9:01 had me in mental anguish - why was I running so badly, feeling so absolutely drained - It was hard to push on for the finish, and quite frankly I had given up the ghost. I had to walk again in the last mile, before a little rally as I knew the finish was only some 500 yards away, and for those watching me in the last couple of hundred yards I probably looked like a runner again, but as I stopped my watch at 1:22:37, I knew that this had not been a good day at the office.
Maybe it was a good thing to get this wake up call and realise that despite two decent performances last week, I am still a long way from being properly fit, at least not for distances, and I need to rethink my short term goals. I have documented many times that I want to Boston Qualify for next April, and that has been my driving force. With the late start to my structured training this year, through no fault of course, Philadelphia, my target race, is looming too quickly, and whilst I will still be heading to the US in November, I may set a new target to try and Boston qualify, and use Philly as a building block.
Last night I was in bed at 8:15, totally shattered, and feeling drained, stiff, and with a bruised toe, and more importantly, a bruised ego. Today, I can reflect on the reasons, and work out what has to be done to get my level of fitness back to one that I can feel comfortable with. Like falling off a bike, the only way to get over this will be to get back on the bike, or in this case, back on the road - watch this space - I will be back!
Liam
Wednesday, August 15, 2007
Another Race - This time Track and 3000m
I know I ran that 8K Road Race on Saturday, and I have a 10 Miler planned for Saturday, but I couldn't resist the 3000m Track Race organised by the BHAA tonight. The races were handicapped based on the expected finish times, linked into the scoring system for the BHAA series (it's complicated so I won't bore you here). Suffice to say I was down to run in Race 2, the 13 to 15 minute expectors!
When we came to the line, our race included all the top women as well us us 13 minute guys, and as expected, once the race started, the six top women were immediately in front (where they stayed!) Now, because of the wide range of time in the race, it was a relatively boring race for me, in that I was running alone after the first lap, and just concentrated on my own time. No real splits, but I was watching the clock each lap, and aside from an overquick first 400m, I settled nicely into a rhythm, caught and passed one runner on lap 5, was lapped by the first three women, and I think I finished fourth - but most importantly I ran a strong last 400m and clocked 12:51 for the 3000m, a sub 7 minute mile pace (sorry I still compare myself by mile times!).
Fair to say I was very happy with running 12:51 for 3K, and after the race and return home, I went for a 2.4 mile run around the quays to warm down and clock a few more miles into the legs, for a good nights work. Looking forward to Saturday now, and the 10 Mile Race.
When we came to the line, our race included all the top women as well us us 13 minute guys, and as expected, once the race started, the six top women were immediately in front (where they stayed!) Now, because of the wide range of time in the race, it was a relatively boring race for me, in that I was running alone after the first lap, and just concentrated on my own time. No real splits, but I was watching the clock each lap, and aside from an overquick first 400m, I settled nicely into a rhythm, caught and passed one runner on lap 5, was lapped by the first three women, and I think I finished fourth - but most importantly I ran a strong last 400m and clocked 12:51 for the 3000m, a sub 7 minute mile pace (sorry I still compare myself by mile times!).
Fair to say I was very happy with running 12:51 for 3K, and after the race and return home, I went for a 2.4 mile run around the quays to warm down and clock a few more miles into the legs, for a good nights work. Looking forward to Saturday now, and the 10 Mile Race.
Tuesday, August 14, 2007
W7D1&2 - Is it really Week 7, one third of the way through?
After the euphoria of my race on Saturday, it was back to training and building up the miles for Philly. I had to blink realising that this week sees me 1/3rd of the way through to the Big Race, and I can look back on the first third of my training plan with some pleasure. The weight has dropped by 8 lbs in those 6 weeks plus, and obviously from Saturday's performance, the speed is coming back. Now, I have to concentrate on building the miles into my legs.
Monday evening saw me out doing a short 3.6 mile run at around 8 minute pace, just to blow the lactic out of my legs from the race, and this morning, at the unearthly hour of 6am, saw me meeting up with Mike (Horrible Peanut from Kickrunners) and a 10 mile jaunt around Dublin waterfront at around 9 minute pace. Light drizzle as we started. and as the morning burst into fullness, the rain stopped and a mild 90 minute run was enjoyed by both of us, except for my legs which felt a little heavy, just going to proved that the middle phase of my training will need those miles developed into the legs.
Monday evening saw me out doing a short 3.6 mile run at around 8 minute pace, just to blow the lactic out of my legs from the race, and this morning, at the unearthly hour of 6am, saw me meeting up with Mike (Horrible Peanut from Kickrunners) and a 10 mile jaunt around Dublin waterfront at around 9 minute pace. Light drizzle as we started. and as the morning burst into fullness, the rain stopped and a mild 90 minute run was enjoyed by both of us, except for my legs which felt a little heavy, just going to proved that the middle phase of my training will need those miles developed into the legs.
Monday, August 13, 2007
Streets of Galway 8K Race
Sometimes, you don't know why, but sometimes, things just come right for you, and you wind up being very happy with life. Saturday night was one of those times.
The day started miserably as it was raining heavy when we left Dublin and set out for the west and the two and a half hour drive over to Galway. It rained all the way, and I wasn't looking forward to the 8K race I had planned. The trip was for the Streets of Galway 8K, a road race around Galway City that I have enjoyed running a number of times in the past, not least as it gives me a chance to meet up with my team mates from Athenry AC, my running club. This year it would be a good gauge as to how well my training has been going. I ran a 5M race just 4 weeks ago, and I was looking for a significant improvement on that time of 43:16, albeit that was run as a training race.
Arriving at a wet Galway in mid-afternoon, I watched the Ireland warm up game for the Rugby World Cup, then the first half of the Liverpool match as I relaxed before the 7:30 start for the race. Met up with the lads from the club and proceeded over to the Claddagh and Race HQ. It was still raining, but there was hope as there were patches of blue breaking through, and lo and behold, just as the race started the rain stopped.
There were a LOT of runners, despite the weather, I believe I heard the announcer mention nearly 2000 had entered, and I made my only mistake of the evening when I lined up WAY too far back. There were no chips for this race, and so when the race started on the narrow road, it was nearly two minutes before I crossed the start line, so my Official Time would be well out form my watch time.
The race starts at the Claddagh, then crosses the river and runs into town and around Eyre Square and through the shopping area, generating a good crowd cheering as the masses ran past. The race then runs through the more residential parts of town, before heading down to Salthill and the waterfront as we run the last couple of kilometres along Galway Bay, returning to the Claddagh to finish.
I started conservatively, once I got running, missed the first distance mark, and at 2Km my watch said 10:03, which I had started as I crossed the start line at a jog. By now I had settled into a reasonable pace, and I got my head down and concentrated on running at this steady pace, picking off runners all the time. I don't believe that anybody went past me from that point in the race, I was running well, feeling strong, and happy that I could maintain the pace.
The middle of the race was one of simply keeping steady, feeling good, and running past people. I hit the watch at 6Km and I had covered the middle 4Km in 18:30, and I was certainly on to break the 39 minutes that I had guessed I was capable off. I didn't really set a target for this race, but the McMillan Calculators were showing a 39:07 target based on my last 5K race, and I had trained well for the last two weeks, so knew I was in better shape. But I hadn't realised how much better I was feeling.
With 2K to go, we were on the waterfront, and with the sun now creeping out, the rain had stopped and the beauty of Galway Bay alongside, with rainbows acting as backdrop, I was determined to finish strongly. My speed work with Karolina was beginning to pay off as I dug in and pushed from thereon in. I felt very strong, and unlike recent races I felt I had more to give rather than feeling tired as I neared the conclusion of the race. There was a mark on the road indicating 500m to go, and at that point I raised my game again, checked on the field in front of me, and ran through them. Normally i pick a couple of runners in front of me and try and reel them in, but today I was reeling too many in - I was flying (OK, I know it's relative to where I was in the race!) - I must have past 20 runners in that last 500, turning the 90 degree bend for the finish straight with 100 to go, kicked again and flew past a few more runners as I crossed the line, stopping my watch at 37:22 - a marvellous 8:48 for the last 2 kilometres, and WELL inside my McMillan predicted time.
The official time shows I ran 39:13, and placed 589th, but given where I lined up, and how long it took me to cross the start line, I actually ran 37:22 for the 8K, which for the non-metric readers, translates to a 7:30 per mile pace for the "almost" 5 Mile race. I was VERY happy with the time, and the run. The training is obviously paying off as the improvement in just a month has been dramatic. I have a 10 Mile race this Saturday, and all being well I will be under 80 minutes then - 14 weeks to go to Philadelphia, and things are looking good.
The day started miserably as it was raining heavy when we left Dublin and set out for the west and the two and a half hour drive over to Galway. It rained all the way, and I wasn't looking forward to the 8K race I had planned. The trip was for the Streets of Galway 8K, a road race around Galway City that I have enjoyed running a number of times in the past, not least as it gives me a chance to meet up with my team mates from Athenry AC, my running club. This year it would be a good gauge as to how well my training has been going. I ran a 5M race just 4 weeks ago, and I was looking for a significant improvement on that time of 43:16, albeit that was run as a training race.
Arriving at a wet Galway in mid-afternoon, I watched the Ireland warm up game for the Rugby World Cup, then the first half of the Liverpool match as I relaxed before the 7:30 start for the race. Met up with the lads from the club and proceeded over to the Claddagh and Race HQ. It was still raining, but there was hope as there were patches of blue breaking through, and lo and behold, just as the race started the rain stopped.
There were a LOT of runners, despite the weather, I believe I heard the announcer mention nearly 2000 had entered, and I made my only mistake of the evening when I lined up WAY too far back. There were no chips for this race, and so when the race started on the narrow road, it was nearly two minutes before I crossed the start line, so my Official Time would be well out form my watch time.
The race starts at the Claddagh, then crosses the river and runs into town and around Eyre Square and through the shopping area, generating a good crowd cheering as the masses ran past. The race then runs through the more residential parts of town, before heading down to Salthill and the waterfront as we run the last couple of kilometres along Galway Bay, returning to the Claddagh to finish.
I started conservatively, once I got running, missed the first distance mark, and at 2Km my watch said 10:03, which I had started as I crossed the start line at a jog. By now I had settled into a reasonable pace, and I got my head down and concentrated on running at this steady pace, picking off runners all the time. I don't believe that anybody went past me from that point in the race, I was running well, feeling strong, and happy that I could maintain the pace.
The middle of the race was one of simply keeping steady, feeling good, and running past people. I hit the watch at 6Km and I had covered the middle 4Km in 18:30, and I was certainly on to break the 39 minutes that I had guessed I was capable off. I didn't really set a target for this race, but the McMillan Calculators were showing a 39:07 target based on my last 5K race, and I had trained well for the last two weeks, so knew I was in better shape. But I hadn't realised how much better I was feeling.
With 2K to go, we were on the waterfront, and with the sun now creeping out, the rain had stopped and the beauty of Galway Bay alongside, with rainbows acting as backdrop, I was determined to finish strongly. My speed work with Karolina was beginning to pay off as I dug in and pushed from thereon in. I felt very strong, and unlike recent races I felt I had more to give rather than feeling tired as I neared the conclusion of the race. There was a mark on the road indicating 500m to go, and at that point I raised my game again, checked on the field in front of me, and ran through them. Normally i pick a couple of runners in front of me and try and reel them in, but today I was reeling too many in - I was flying (OK, I know it's relative to where I was in the race!) - I must have past 20 runners in that last 500, turning the 90 degree bend for the finish straight with 100 to go, kicked again and flew past a few more runners as I crossed the line, stopping my watch at 37:22 - a marvellous 8:48 for the last 2 kilometres, and WELL inside my McMillan predicted time.
The official time shows I ran 39:13, and placed 589th, but given where I lined up, and how long it took me to cross the start line, I actually ran 37:22 for the 8K, which for the non-metric readers, translates to a 7:30 per mile pace for the "almost" 5 Mile race. I was VERY happy with the time, and the run. The training is obviously paying off as the improvement in just a month has been dramatic. I have a 10 Mile race this Saturday, and all being well I will be under 80 minutes then - 14 weeks to go to Philadelphia, and things are looking good.
Thursday, August 09, 2007
W6D4 - Working hard
Another Thursday roles around, and my weekly session with my running buddy Karolina from Poland. It's only been three weeks since we started the speed sessions, but I can feel the improvement in these old legs of mine, and tonight I was determined not to work tooooo hard, as I have the Streets of Galway 8K on Saturday evening to run.
All the same, I managed 4x600 in 2:32's, and then watched as Karolina managed two more 600's, with her last in 2:25 - she's a flyer! We cooled down between each rep with a 350 jog, and after the last intervals we went on a 4.5 mile run out along Sandymount Strand, running easy and chatting away, but still running well and pushing harder over the last mile. All in all, around 8 miles clocked, a good speed session, and finishing with a nice run - Fingers crossed for Saturday - Tomorrow will be a well earner rest day, keeping myself fired up for the race. McMillan's Calculator says I should be capable of running 39:07 for the 8K, so I guess I have a target!
All the same, I managed 4x600 in 2:32's, and then watched as Karolina managed two more 600's, with her last in 2:25 - she's a flyer! We cooled down between each rep with a 350 jog, and after the last intervals we went on a 4.5 mile run out along Sandymount Strand, running easy and chatting away, but still running well and pushing harder over the last mile. All in all, around 8 miles clocked, a good speed session, and finishing with a nice run - Fingers crossed for Saturday - Tomorrow will be a well earner rest day, keeping myself fired up for the race. McMillan's Calculator says I should be capable of running 39:07 for the 8K, so I guess I have a target!
Wednesday, August 08, 2007
W6D3 - Life's A Beach
Well, it is when you're running alongside the beach and feeling great. Another run along Sandymount Strand this evening. A little slower on the way out, as there was a touch of a head wind, but from the turn to home I accelerated, picked up the pace, and had a significant negative split for the 5 mile trip.
Again, things are going well. As an aside, I have put together a new training programme for the 5K. You may recall the Couch to 5K Training Plan from Kick! and Cool Running, emanating from the 90's. Well, having been involved back then with the author of the original programme, I was asked to put together a new version for the Kickrunners site, with extra plans for those who are progressing through the 5K distance and seeking improvements. So I have come up with Three plans, a Beginners Version, an Improver's Schedule, and finally a Step-Up Programme for those who want to break the 20 minute barrier - Why not pop over to Kickrunners and have a look.
Tuesday, August 07, 2007
W6D2 - Along the Strand
A pleasant evening and a nice run along Sandymount Strand. An out and back run, along the Coastal Path, with the evening sun bringing out a plethora of runners and walkers. It's always encouraging to see others out running, whether they be sprinting along, panting hard, or jogging along gently listening to their i-pods.
For me it was a 5 mile run at sub 8 minute pace. A flat run with only two roads to cross, a nice steady pace, and a simple enjoyment of a run. Looking back over the last few months, it is so good to be able to write that - enjoyment. Sometimes when we run, it's a hardship. We drag ourselves out because we know we have to - Two months ago, it hurt to run 3 miles, never mind 5. Tonight, it was enjoyable, pleasant, easy - long may these runs continue.
W5D6&7 and W6D1 - Mini Vacation Time
This weekend was a holiday weekend here in Ireland, and the weather was typical summer weather - It Rained! To say it rained all the time would be an exaggeration, it did let up for a short while on Saturday, enough for me to get a run in, and also on Monday, the weather was OK until mid afternoon.
The pictures were taken on the beach on Monday lunchtime, so we did see a little sun. I actually ran twice in the three days, on Saturday between the showers, and again on Monday morning. The runs were basically the same, with a little extra on Monday to add another half mile. We were staying on a caravan site on the beach in Carne, Wexford, in the south-east of the island. So my run was from the site, in land to Our Lady's Island, and back. A little over 2 miles each way, with extra bits added on to make a 4.5 mile run on Saturday, and 5 miles on Monday. Both runs were at sub 8 minute pace, and were surprisingly undulating, with a steady climb from the beach to the Island, nothing too strenuous, but two good work outs, and different to my normal Dublin centric running.
Now, one quarter of the way to Philly, and things are going steadily. I am pleased with the overall progress and will look for improvement in overall pace and stamina over the next phase.
The pictures were taken on the beach on Monday lunchtime, so we did see a little sun. I actually ran twice in the three days, on Saturday between the showers, and again on Monday morning. The runs were basically the same, with a little extra on Monday to add another half mile. We were staying on a caravan site on the beach in Carne, Wexford, in the south-east of the island. So my run was from the site, in land to Our Lady's Island, and back. A little over 2 miles each way, with extra bits added on to make a 4.5 mile run on Saturday, and 5 miles on Monday. Both runs were at sub 8 minute pace, and were surprisingly undulating, with a steady climb from the beach to the Island, nothing too strenuous, but two good work outs, and different to my normal Dublin centric running.
Now, one quarter of the way to Philly, and things are going steadily. I am pleased with the overall progress and will look for improvement in overall pace and stamina over the next phase.
Friday, August 03, 2007
W5D5 - Lunchtime running
One of the difficulties when you have a busy working week, and it's a Holiday Weekend and you are heading to the country for a few days, is how to fit in your training run. Lunchtimes are never easy to fit a run in, as time is usually against you, but today, the only way I would be able to manage a run was to get out at lunch - so I did.
Fortunately, living 5 minutes from the office is advantageous, and by 1 o'clock I was kitted out and starting out. Now, I appreciate that I have only done a couple of speed sessions, and whilst my training has been improving, I'm not expecting wonders quite yet. However, today seemed very easy. As it was lunch, I couldn't run far, so it was a 3 mile circuit I last run on July 3rd, so without pushing it, it would be good to compare the times and see how my body was feeling.
As I said, it was an easy run along the quays, dodging the lunchtime office staff, and with the exception of the last hundred metres or so, I just took it easy. So, imagine my surprise when I compared my July time, and found that I had run a full one minute and 45 seconds faster, over 30 seconds a mile quicker. Something must be working, I can't believe it's as a result of the speed work, but whatever it is, I'll keep at it, and see where the wind takes me.
Fortunately, living 5 minutes from the office is advantageous, and by 1 o'clock I was kitted out and starting out. Now, I appreciate that I have only done a couple of speed sessions, and whilst my training has been improving, I'm not expecting wonders quite yet. However, today seemed very easy. As it was lunch, I couldn't run far, so it was a 3 mile circuit I last run on July 3rd, so without pushing it, it would be good to compare the times and see how my body was feeling.
As I said, it was an easy run along the quays, dodging the lunchtime office staff, and with the exception of the last hundred metres or so, I just took it easy. So, imagine my surprise when I compared my July time, and found that I had run a full one minute and 45 seconds faster, over 30 seconds a mile quicker. Something must be working, I can't believe it's as a result of the speed work, but whatever it is, I'll keep at it, and see where the wind takes me.
Thursday, August 02, 2007
W4D7&W5D1-4 Slow to post, but still running
Busy little bee, and slow to post, so apologies, but I have been out there running. With a mild exception at the end of last week. I actually am carrying an injury of sorts. It started last Saturday, after my canal run. I went up North to cut grass at the Banbridge house, and my right heel was really sore when I arrived. Not sure what the definition of the injury is, maybe a Heel Spur, but it was sore to walk, so I passed on Sunday, so leaving my weekly mileage at 20.5 miles last week.
It was easier, but still sore on Monday, so I erred on the side of prudence, and rested it again, which seemed to do the business and Tuesday I was able to run the 4.75 miles along the canal, with absolutely no problem from the heel, and although running easily, I was almost 10 seconds a mile quicker than on Saturday on the same route. Again, I would stress, I don't time every run to see if I am running quicker, but I always record my times so I can gauge the pace of my training. This rounded of July with 64.5 miles in the bank for the month. I do appreciate that this mileage is ridiculously low by certain standards (Thomas, are you reading?), but I am still building up gradually, slowly and steadily, trying to avoid the pitfalls of the last few years in jumping in far too quickly and ending up injuring myself.
Yesterday, August commenced (where is the year going?), and I tried something new, with a series of laps of 1 mile around the Canal Basin. Each lap was progressively faster, starting with a 7:57, then 7:43 and finally 7:31, at long last times that felt like I was actually "running", rather than ticking along.
So tonight, it was time to meet Karolina, my new Polish running buddy, and as last week, her programme called for intervals, but this time it was 800m intervals, and tonight I was able to keep up with her. She had already completed 2x800 when I joined her, but we then ran 4x800 under 3:30 each time, with a recovery jog of 400 each time. I was really pleased with these runs, my first real attempts at speed work this summer, and given that last week she blew me away, I was very happy to be able to work with her at her pace. We then had a nice warm down run, which I added another mile to, with another lap around the Canal Basin when I got home, so giving me a great workout.
So, I am feeling happy with my progress so far. I've come a fair bit in recent weeks, and hope that it can continue through August. The weight is now down to 191lbs, which is obviously helping my "speed", and next weeks Streets of Galway 8K will be a good indicator of progress.
It was easier, but still sore on Monday, so I erred on the side of prudence, and rested it again, which seemed to do the business and Tuesday I was able to run the 4.75 miles along the canal, with absolutely no problem from the heel, and although running easily, I was almost 10 seconds a mile quicker than on Saturday on the same route. Again, I would stress, I don't time every run to see if I am running quicker, but I always record my times so I can gauge the pace of my training. This rounded of July with 64.5 miles in the bank for the month. I do appreciate that this mileage is ridiculously low by certain standards (Thomas, are you reading?), but I am still building up gradually, slowly and steadily, trying to avoid the pitfalls of the last few years in jumping in far too quickly and ending up injuring myself.
Yesterday, August commenced (where is the year going?), and I tried something new, with a series of laps of 1 mile around the Canal Basin. Each lap was progressively faster, starting with a 7:57, then 7:43 and finally 7:31, at long last times that felt like I was actually "running", rather than ticking along.
So tonight, it was time to meet Karolina, my new Polish running buddy, and as last week, her programme called for intervals, but this time it was 800m intervals, and tonight I was able to keep up with her. She had already completed 2x800 when I joined her, but we then ran 4x800 under 3:30 each time, with a recovery jog of 400 each time. I was really pleased with these runs, my first real attempts at speed work this summer, and given that last week she blew me away, I was very happy to be able to work with her at her pace. We then had a nice warm down run, which I added another mile to, with another lap around the Canal Basin when I got home, so giving me a great workout.
So, I am feeling happy with my progress so far. I've come a fair bit in recent weeks, and hope that it can continue through August. The weight is now down to 191lbs, which is obviously helping my "speed", and next weeks Streets of Galway 8K will be a good indicator of progress.
Saturday, July 28, 2007
W4D5&6 - Lock and Load
Have to confess to feeling a little tired after Thursdays sessions, even though it wasn't me doing the hardest work :). So Friday, after a good week, became a day of rest, a way to recharge the batteries. As I have got older, I have become more and more convinced about the benefits of a full rest day in a training programme. As a younger runner, my "rest" days may have consisted of a 3 mile light jog (probably ran it faster then than I could do a speed session today!), but these days a 24 hour rest once a week is, I believe, far more beneficial. So I took the day of from running.
This morning, fully recharged, and with the morning sun shining brightly, I set out for a steady run along the canal and up to Harolds X, before turning back and running the opposite bank, back towards the Liffey and Grand Canal Basin, home. A few other runners crossed my path, pleasantries were exchanged, and I ran around 8:20 pace for a 4.75 mile run. This is a good distance for me at present, somewhere between a speed session distance, and some miles in the legs - remember I am only in Week 4, but with a trip up north today and an easy run tomorrow, I will have completed a 25 mile week for the first time in ages, and running passed all the Locks on the canal, and having reLoaded myself with the rest yesterday, I am prepared for the challenges ahead over the next 16 weeks.
This morning, fully recharged, and with the morning sun shining brightly, I set out for a steady run along the canal and up to Harolds X, before turning back and running the opposite bank, back towards the Liffey and Grand Canal Basin, home. A few other runners crossed my path, pleasantries were exchanged, and I ran around 8:20 pace for a 4.75 mile run. This is a good distance for me at present, somewhere between a speed session distance, and some miles in the legs - remember I am only in Week 4, but with a trip up north today and an easy run tomorrow, I will have completed a 25 mile week for the first time in ages, and running passed all the Locks on the canal, and having reLoaded myself with the rest yesterday, I am prepared for the challenges ahead over the next 16 weeks.
Thursday, July 26, 2007
W4D4 - A New Running partner - Boy she's quick!
A few days I received an e-mail from someone who had read my blog and recently moved to Ireland from France with her husband, asking about running in Dublin etc. It turned out she had been down at Ringsend last week when I had been running the 5K race, and was also interested in that. Naturally I offered support etc, and the offer to go for a run together was taken up and tonight we arranged to meet up - with no pre-set idea of what we would be running.
Karolina, my new buddy, is originally from Poland, married to a Frenchman who has started work with Google here in Dublin. They are both runners, although he didn't join us this evening, and Karolina ran the Berlin Marathon last year in an excellent time of 3:48, and is training for Chicago this fall.
I jogged down to meet her, and immediately she looked fast - slim, young (well mind you everyone looks young to me these days), and raring to go. She is following a training plan based on a 4 day-a-week schedule, with tonight's plan requiring 10x500 at 4:22 per km pace - A tad fast for me, but I agreed to assist and help her achieve this. We checked out the park by jogging a lap, and gauging an approximate distance. I raced here last week and a full lap is around 950m.
When we started Karolina was off like a whippet. There was no way I would be able to keep up with her, so I cut across the park and met up with her as she came through. That first lap was a little too long, more around 750m, so we decided to cut it short for lap two. I jogged with Karolina as she recovered, then set her off again, this time for a 600m lap. I cut across the diagonal of the park, approximately 400m to meet her as she finished in 2:32, then we jogged the 350 back to the start, and so we repeated a further 8 times. She was brilliant at pacing, with only one lap over 2:40, and that was when the rain bucketed down and we got soaked, with the 10th lap another 2:32 for a good workout session for her, and although I didn't run the speed session, I ran each warm down 350, and the 400 across the park each time, so making around 7/8 kilometres myself.
We then ran a warm down session of around 2 miles, over the quays, before my very fit friend ran home along the canal. Whilst I couldn't keep up with her tonight, I really enjoyed the session, as it brought back my days as a coach, and I actually got a real buzz seeing her deliver the steady, even paced times for each lap. I will certainly be aiming to keep up with her times in the weeks to come, assuming that she will want to return and run with me again some time. Her pace will encourage me to sharpen up as my training develops. She is 6 weeks ahaed of me in her training programme too, so something to aim for.... All in all, I can log around 8 miles for tonight, not bad at all.
Karolina, my new buddy, is originally from Poland, married to a Frenchman who has started work with Google here in Dublin. They are both runners, although he didn't join us this evening, and Karolina ran the Berlin Marathon last year in an excellent time of 3:48, and is training for Chicago this fall.
I jogged down to meet her, and immediately she looked fast - slim, young (well mind you everyone looks young to me these days), and raring to go. She is following a training plan based on a 4 day-a-week schedule, with tonight's plan requiring 10x500 at 4:22 per km pace - A tad fast for me, but I agreed to assist and help her achieve this. We checked out the park by jogging a lap, and gauging an approximate distance. I raced here last week and a full lap is around 950m.
When we started Karolina was off like a whippet. There was no way I would be able to keep up with her, so I cut across the park and met up with her as she came through. That first lap was a little too long, more around 750m, so we decided to cut it short for lap two. I jogged with Karolina as she recovered, then set her off again, this time for a 600m lap. I cut across the diagonal of the park, approximately 400m to meet her as she finished in 2:32, then we jogged the 350 back to the start, and so we repeated a further 8 times. She was brilliant at pacing, with only one lap over 2:40, and that was when the rain bucketed down and we got soaked, with the 10th lap another 2:32 for a good workout session for her, and although I didn't run the speed session, I ran each warm down 350, and the 400 across the park each time, so making around 7/8 kilometres myself.
We then ran a warm down session of around 2 miles, over the quays, before my very fit friend ran home along the canal. Whilst I couldn't keep up with her tonight, I really enjoyed the session, as it brought back my days as a coach, and I actually got a real buzz seeing her deliver the steady, even paced times for each lap. I will certainly be aiming to keep up with her times in the weeks to come, assuming that she will want to return and run with me again some time. Her pace will encourage me to sharpen up as my training develops. She is 6 weeks ahaed of me in her training programme too, so something to aim for.... All in all, I can log around 8 miles for tonight, not bad at all.
W4D3 - Treadmill Attitude
Over the years I have done a fair amount of my training on the treadmill in a local gym. I have been in a good few on-line debates at Cool Running or Kick!, with many a runner, about the benefits or otherwise of using the treadmill, and I have to confess I have always defended the use, and always argued that I could use them for longer runs as well as short bursts.
Well, I have to admit that I believe my attitude to them is changing. When I lived in England, I was in a country village environment, where, in winter time, I would leave for work in the dark, and return in the evening darkness. The roads and trails, the canalbanks etc, which were a summer delight, were impossible as training routes in the winter months, and so the gym and treadmill were a Godsend. I could easily run 5, 6, 7 milers on the mill, and not think anything off it. I have even managed 10 and 12 mile runs, and lived to tell the tale.
These days I live in Dublin. The streets, if not paved with gold, are generally stocked with lights, so that even in the depths of winter I can run outdoors, wrapping up well at times, but with no danger of visibility. But I still attend the gym, and have been running on the treads, usually when it's been raining, or wild and windy. Generally I would run 2 or 3 miles, maybe extending it to 4 at a push, and for some reason it's been harder this year. I appreciate I'm running slower, and therefore longer, in the gym, but mentally it has become hard to extend past 5K/3M.
Last night, I planned a 5 mile run, but the weather turned against me, with a thunderstorm breaking, so I went to the gym and set about the distance on the machine. I wasn't pushing the pace, I was steady, even paced, but mentally I couldn't cut it. My attitude to running this way has altered. Maybe it's the desire to be running outside, I could have waited till the storm passed, or maybe I have simply got bored with treadmill running. Whatever the reason, I only managed 4K (2.5M), in a time of 19:52, marginally under 8 minute pace, not a great night.
I will continue to use the gym for short sharp speed sessions, and general fitness, but my days of running 7 milers in sub 50 on the machines seem well passed me. I don't know when my mental attitude changed, but for now, I will be enjoying the roads and trails of South Dublin, and sod the weather...
Well, I have to admit that I believe my attitude to them is changing. When I lived in England, I was in a country village environment, where, in winter time, I would leave for work in the dark, and return in the evening darkness. The roads and trails, the canalbanks etc, which were a summer delight, were impossible as training routes in the winter months, and so the gym and treadmill were a Godsend. I could easily run 5, 6, 7 milers on the mill, and not think anything off it. I have even managed 10 and 12 mile runs, and lived to tell the tale.
These days I live in Dublin. The streets, if not paved with gold, are generally stocked with lights, so that even in the depths of winter I can run outdoors, wrapping up well at times, but with no danger of visibility. But I still attend the gym, and have been running on the treads, usually when it's been raining, or wild and windy. Generally I would run 2 or 3 miles, maybe extending it to 4 at a push, and for some reason it's been harder this year. I appreciate I'm running slower, and therefore longer, in the gym, but mentally it has become hard to extend past 5K/3M.
Last night, I planned a 5 mile run, but the weather turned against me, with a thunderstorm breaking, so I went to the gym and set about the distance on the machine. I wasn't pushing the pace, I was steady, even paced, but mentally I couldn't cut it. My attitude to running this way has altered. Maybe it's the desire to be running outside, I could have waited till the storm passed, or maybe I have simply got bored with treadmill running. Whatever the reason, I only managed 4K (2.5M), in a time of 19:52, marginally under 8 minute pace, not a great night.
I will continue to use the gym for short sharp speed sessions, and general fitness, but my days of running 7 milers in sub 50 on the machines seem well passed me. I don't know when my mental attitude changed, but for now, I will be enjoying the roads and trails of South Dublin, and sod the weather...
Tuesday, July 24, 2007
W4D1&2 - Ticking along
I don't expect miracles with my running, or my weight loss to get back to a weight I feel comfortable with when I am running, I expect to just tick along. Gone are the aspirations for new records, or the belief that I can break 3 hours for the marathon, I simply came to the conclusion a few years ago, that I can tick along nicely, have a few peaks and troughs, set some reasonable attainments, and work to achieve.
In this light, I set myself a 20 week programmes to succeed in Philadelphia, come November. When I set out I was struggling with my running. Times that were easy to achieve only 12 months ago, left me struggling for breath, and my legs like jelly. I was near 200 lbs and Philadelphia was but a distant dream. Three weeks have ticked by, and improvements are starting to show. There was no point in trying to jump in with two feet and run 30 mile weeks straight away - I would have given up by Week Two. Here we are in Week 4, and slowly but surely things are coming together.
Last Saturday I ran 7 miles, and yesterday, Day One of the 4th Week, I ran a timed session on the treadmill. It was only 7:53 pace for 3 miles, but it was good to run under 8 minute pace and not feel like I was killing myself. I recovered easily, and knew there was more in the tank. Tonight I went for a short run on a local route familiar to long time readers - it's my Two Bridges Run, along the Quays, over the Sean O'Casey Bridge, back along the North Wall, and over the East Link Bridge to home. It's somewhere between 2.25 and 2.5 miles, and tonight, with no real effort, I ran it some 11 seconds faster than ever before - a sign that I'm Ticking Along nicely.
The distant dream is starting to become thinkable, the training progressing. Of course I need to increase the mileage, but steadily, not in any great leap forward. I'm satisfied that things are going well. The weight is down to 194 - I'm aiming at a pound a week over the twenty weeks, the goal being 180, so 14 to go, and nearly 17 weeks to the race - fingers crossed.......
In this light, I set myself a 20 week programmes to succeed in Philadelphia, come November. When I set out I was struggling with my running. Times that were easy to achieve only 12 months ago, left me struggling for breath, and my legs like jelly. I was near 200 lbs and Philadelphia was but a distant dream. Three weeks have ticked by, and improvements are starting to show. There was no point in trying to jump in with two feet and run 30 mile weeks straight away - I would have given up by Week Two. Here we are in Week 4, and slowly but surely things are coming together.
Last Saturday I ran 7 miles, and yesterday, Day One of the 4th Week, I ran a timed session on the treadmill. It was only 7:53 pace for 3 miles, but it was good to run under 8 minute pace and not feel like I was killing myself. I recovered easily, and knew there was more in the tank. Tonight I went for a short run on a local route familiar to long time readers - it's my Two Bridges Run, along the Quays, over the Sean O'Casey Bridge, back along the North Wall, and over the East Link Bridge to home. It's somewhere between 2.25 and 2.5 miles, and tonight, with no real effort, I ran it some 11 seconds faster than ever before - a sign that I'm Ticking Along nicely.
The distant dream is starting to become thinkable, the training progressing. Of course I need to increase the mileage, but steadily, not in any great leap forward. I'm satisfied that things are going well. The weight is down to 194 - I'm aiming at a pound a week over the twenty weeks, the goal being 180, so 14 to go, and nearly 17 weeks to the race - fingers crossed.......
Saturday, July 21, 2007
W3D6 - Saturday Morning Buddy Running
As some know, I frequent a running community site Kickrunners, and over the years I have met many from the site and it's precursors Kick! and Cool Running. I am grateful to these sites for widening my base of running friends, and many I have met have become long standing friends of the family. Well, today I added a new friend to my list, a Canadian working here in Dublin, who uses an unusual handle, Horrible Peanut, on Kickrunners. His real name is Mike, and he is training for the Berlin Marathon in September.
Well, this morning we met up and went for a buddy run. Something that has been missing from my agenda lately, as my regular training partner is sidelined. We ran out from the Grand Canal to the Ringsend Peninsular, running through the park and across the trails. The only drawback around here is the Waste Treatment Works, which does lend something to the air, but that helped us pick up the pace. On the plus side when you round the head of the peninsular, and turn back towards the mainland, you get a spectacular view across Sandymount Strand, with the cloud shrouded Dublin Hills as a backdrop, real James Joyce evocative moments, my thoughts wandering to Ulysses.
Back to running and we completed our run by crossing the Liffey and looping the quays. All in all I ran 7 miles, in a touch over the hour. Mike continued on as he is eight weeks ahead of me in his training, and he also needed to run home to Ranelagh. A pleasant run, good chat passing the time, and a good work out.
Just in case anyone got the wrong idea from a previous post. I have NO intention of closing down my blog. As DC says, how could you all keep tabs on me and make sure I am doing the training if I didn't write here. Keep reading.....
Well, this morning we met up and went for a buddy run. Something that has been missing from my agenda lately, as my regular training partner is sidelined. We ran out from the Grand Canal to the Ringsend Peninsular, running through the park and across the trails. The only drawback around here is the Waste Treatment Works, which does lend something to the air, but that helped us pick up the pace. On the plus side when you round the head of the peninsular, and turn back towards the mainland, you get a spectacular view across Sandymount Strand, with the cloud shrouded Dublin Hills as a backdrop, real James Joyce evocative moments, my thoughts wandering to Ulysses.
Back to running and we completed our run by crossing the Liffey and looping the quays. All in all I ran 7 miles, in a touch over the hour. Mike continued on as he is eight weeks ahead of me in his training, and he also needed to run home to Ranelagh. A pleasant run, good chat passing the time, and a good work out.
Just in case anyone got the wrong idea from a previous post. I have NO intention of closing down my blog. As DC says, how could you all keep tabs on me and make sure I am doing the training if I didn't write here. Keep reading.....
Thursday, July 19, 2007
W3D4 - Thursday easy run
After last nights race it was another easy run tonight out and back along the Grand Canal. It was only around 2.65 miles at an easy 8:30 plus pace, but a pleasant run on a pleasant evening.
I was reading blogs from friends Sister Smile and Chicago Girl, both New York friends, and their ruminations about continuing to blog or not. It got me thinking as to who actually reads my blog, and in truth, does that matter? I write for myself, and hope that others may read it and enjoy, but is a blog any more than a diary for one's own reflections? I'm not sure, and sometimes I wonder why I write what I do. My blogs are tame compared to some, and SS and BCG (my New York friends) write far more interesting pieces and reflections of New York Life - If they discontinue their notes, I would be disappointed, but understand that in the end, we write for ourselves - Rest assured, or maybe this will make you turn off, I will continue to post my ramblings - helps to keep me sane.
Wednesday, July 18, 2007
W3 D3 - DCC Irishtown 5K Race Report
After a slow steady 5 mile race on Saturday, it was a second race within 5 days and tonight saw the DCC (Dublin City Council) Irishtown 5K Road Race. (Yes, we actually have a place in Dublin called Irishtown).
I used to work for the City Council and have marshalled at this race in the past, so it was nice to turn out on a pleasant evening for a race with a couple of hundred others. The race starts on the track at Irishtown Stadium, with 900m on the track before heading into the adjoining park for a couple of laps and back onto the track to finish.
My goal was to run under 25 minutes, taking it steady for the first 3K and then trying to see where I was and try and finish strongly. The track start made it easy to settle into a pace, as I could judge myself over 400m and gauge my subsequent pace accordingly. This I duly did, running 1:55 for 400 and settling into my stride. To be honest, once I got into my stride, there wasn't a lot to report for the next 3.6 Km as I settled behind a couple of girls, maintaining the steady pace, and with Km markers I was running well within myself and feeling comfortable.
My splits were consistent, 4:50, 4:50, 4:45, 4:47, reaching 4K at 19:12, and a simple maths equation worked out that I was well within my target of 25 minutes, and with a good finish I could break 24. I left my girl pacemakers and concentrated on the runners in front. There was another lady runner, and three guys, the nearest around 10 yards ahead of me, and I set about reeling them in.
The park was running out and I knew we had a couple of sharp turns from the park back onto the track, and then 300m on the red top of the track. I closed on the first guy and sat on his butt as we exited the park, navigated the turns and finally took the path to the track. As we strided onto the track I pulled alongside and passed the first guy, quickly onto the shoulder of the lady runner - I eased past her and with the next guy some 5 yards ahead, I closed in. I arrived on his tail with 200 to go, and pushed on, overtaking and keeping the pedal down - One more target in my sights as we rounded the bend, he was another 5 yards ahead, I saw him glance around, and he accelerated when he saw me closing, I gauged myself for the final spurt, but maybe I was asking that little too much of my legs at this stage in my fitness campaign, and little extra was there - he pulled a few more yards on me, before I could react, but my legs were leaden, and no extra pace could be found as the line approached, but I could see the clock saying 23:4......, and relaxed a tad as I was very happy to finish under 24, well inside what I had anticipated, I ran through the line, only a few yards behind my nemesis, with a 23:50 clocking and a smile on my face.
I was very happy with my time, two minutes faster than the disaster of a 5K race on June 24th, with good even pacing at a "relatively" fast pace, and although not quite catching my last target, a strong finish, and another good building block. My next planned race is on August 11th, and a great race down in Galway, the Streets of Galway 8K, where I ran 36:21 in 2005, and have a PR from the race of 34:57 back in 2003. I would like to get myself in shape to be challenging the 2005 time, and the encouragement from tonight's run augurs well. Back to training hard for the next three weeks.
I used to work for the City Council and have marshalled at this race in the past, so it was nice to turn out on a pleasant evening for a race with a couple of hundred others. The race starts on the track at Irishtown Stadium, with 900m on the track before heading into the adjoining park for a couple of laps and back onto the track to finish.
My goal was to run under 25 minutes, taking it steady for the first 3K and then trying to see where I was and try and finish strongly. The track start made it easy to settle into a pace, as I could judge myself over 400m and gauge my subsequent pace accordingly. This I duly did, running 1:55 for 400 and settling into my stride. To be honest, once I got into my stride, there wasn't a lot to report for the next 3.6 Km as I settled behind a couple of girls, maintaining the steady pace, and with Km markers I was running well within myself and feeling comfortable.
My splits were consistent, 4:50, 4:50, 4:45, 4:47, reaching 4K at 19:12, and a simple maths equation worked out that I was well within my target of 25 minutes, and with a good finish I could break 24. I left my girl pacemakers and concentrated on the runners in front. There was another lady runner, and three guys, the nearest around 10 yards ahead of me, and I set about reeling them in.
The park was running out and I knew we had a couple of sharp turns from the park back onto the track, and then 300m on the red top of the track. I closed on the first guy and sat on his butt as we exited the park, navigated the turns and finally took the path to the track. As we strided onto the track I pulled alongside and passed the first guy, quickly onto the shoulder of the lady runner - I eased past her and with the next guy some 5 yards ahead, I closed in. I arrived on his tail with 200 to go, and pushed on, overtaking and keeping the pedal down - One more target in my sights as we rounded the bend, he was another 5 yards ahead, I saw him glance around, and he accelerated when he saw me closing, I gauged myself for the final spurt, but maybe I was asking that little too much of my legs at this stage in my fitness campaign, and little extra was there - he pulled a few more yards on me, before I could react, but my legs were leaden, and no extra pace could be found as the line approached, but I could see the clock saying 23:4......, and relaxed a tad as I was very happy to finish under 24, well inside what I had anticipated, I ran through the line, only a few yards behind my nemesis, with a 23:50 clocking and a smile on my face.
I was very happy with my time, two minutes faster than the disaster of a 5K race on June 24th, with good even pacing at a "relatively" fast pace, and although not quite catching my last target, a strong finish, and another good building block. My next planned race is on August 11th, and a great race down in Galway, the Streets of Galway 8K, where I ran 36:21 in 2005, and have a PR from the race of 34:57 back in 2003. I would like to get myself in shape to be challenging the 2005 time, and the encouragement from tonight's run augurs well. Back to training hard for the next three weeks.
Tuesday, July 17, 2007
Week Three - Day Two
After Saturdays run I had a mild sprain like feeling in my left ankle, and so on Sunday I just ran an easy 2.6 miles along the canal in 21:30 to see how it felt. I had no reaction whilst running, no discomfort in the ankle, although I was tired after Saturday. On Monday I went and bought a new support bandage as it was still a little sore, and to be safe I decided against running and kept it strapped all day.
Today, Tuesday, with the strap still on, I ran the same route as Sunday, feeling fresh and running easily, I was well over a minute quicker, but feeling as if I was running very gently. Glad to report the ankle was fine, and as I type this an hour afterwards, no reaction. Keep an eye on it, and a 5K race tomorrow, again being run as a training exercise - All go...
Today, Tuesday, with the strap still on, I ran the same route as Sunday, feeling fresh and running easily, I was well over a minute quicker, but feeling as if I was running very gently. Glad to report the ankle was fine, and as I type this an hour afterwards, no reaction. Keep an eye on it, and a 5K race tomorrow, again being run as a training exercise - All go...
Saturday, July 14, 2007
Week Two Day 6 - A 5 Mile Race
Sorry I haven't been able to keep things up to date, but I was away from my PC last weekend and this week I have been hectic at work. Whilst I have found time to run, I haven't been able to post. Suffice to say I have been running reasonably within my plan, if not absolutely according to rule, but it's going OK.
Today, Saturday, I had a race to run. It was the Adidas 5 Miler in the Phoenix Park, here in Dublin, a regular in my summer season. This is the first in a series of races, sponsored by Adidas, in build up to October's Dublin Marathon. We have this race over 5 Miles, then next month there is the Frank Duffy 10 Miler, and in September we have the BHAA Dublin Half Marathon, all aimed at the end of October Dublin Marathon.
So at 10 am this morning I lined up with around 2000 others, on a surprisingly pleasant July morning - not too warm, sun peeking out, and no rain! I had no time expectations for this race, treating it as a timed training run rather than as a specific race. I set off with the crowd, dodging and weaving and despite the bodies, I relaxed into an 8:32 first mile, probably a little quick for now, and I eased along as we took the second mile, along Chesterfield Avenue (the main road through the Park) and then down the slopes passed the grazing fields. There was a slight wind about, not enough to cause problems, but you could feel it. Mile two was a slower 8:50.
Mile 3 was uphill coming up the Furry Glen, after the zig-zags, and I dug in here, head down, and climbed in 8:45 for the mile, although this took the toll out of me and I had to ease right back when we reached the levels as I was feeling it in my legs. I had a little concern during Mile 4 as my right foot and leg "went to sleep". This is something I have encountered many times when running, and it usually passes within 5 minutes, although today it lingered a while. Mile 4 was a slow 9:19, but I was still on to be well inside 44.
As we turned back onto Chesterfield Avenue it was a good run in to home, so I accelerated a little from my pedestrian pace, passed a few nice ponies on the way, and with each 100m marked out from 500 to go, it was easy to keep the push on and finish relatively strongly. The last mile was 7:50, for a total time of 43:16, and a welcome drink, followed up by tea, biscuits and fruit cake in the college down the road.
Not a bad work out. A lot slower than previous races on this course, having run 38:22 in 2003, 40:20 in 2005, and 40:38 last year. But each of those runs were actually run as races in themselves, today was part of the training regime, so I am happy enough. A lot of work still to be done, and next stop will be a 5K race this coming Wednesday - all programmed into the training, so fingers crossed.
Today, Saturday, I had a race to run. It was the Adidas 5 Miler in the Phoenix Park, here in Dublin, a regular in my summer season. This is the first in a series of races, sponsored by Adidas, in build up to October's Dublin Marathon. We have this race over 5 Miles, then next month there is the Frank Duffy 10 Miler, and in September we have the BHAA Dublin Half Marathon, all aimed at the end of October Dublin Marathon.
So at 10 am this morning I lined up with around 2000 others, on a surprisingly pleasant July morning - not too warm, sun peeking out, and no rain! I had no time expectations for this race, treating it as a timed training run rather than as a specific race. I set off with the crowd, dodging and weaving and despite the bodies, I relaxed into an 8:32 first mile, probably a little quick for now, and I eased along as we took the second mile, along Chesterfield Avenue (the main road through the Park) and then down the slopes passed the grazing fields. There was a slight wind about, not enough to cause problems, but you could feel it. Mile two was a slower 8:50.
Mile 3 was uphill coming up the Furry Glen, after the zig-zags, and I dug in here, head down, and climbed in 8:45 for the mile, although this took the toll out of me and I had to ease right back when we reached the levels as I was feeling it in my legs. I had a little concern during Mile 4 as my right foot and leg "went to sleep". This is something I have encountered many times when running, and it usually passes within 5 minutes, although today it lingered a while. Mile 4 was a slow 9:19, but I was still on to be well inside 44.
As we turned back onto Chesterfield Avenue it was a good run in to home, so I accelerated a little from my pedestrian pace, passed a few nice ponies on the way, and with each 100m marked out from 500 to go, it was easy to keep the push on and finish relatively strongly. The last mile was 7:50, for a total time of 43:16, and a welcome drink, followed up by tea, biscuits and fruit cake in the college down the road.
Not a bad work out. A lot slower than previous races on this course, having run 38:22 in 2003, 40:20 in 2005, and 40:38 last year. But each of those runs were actually run as races in themselves, today was part of the training regime, so I am happy enough. A lot of work still to be done, and next stop will be a 5K race this coming Wednesday - all programmed into the training, so fingers crossed.
Wednesday, July 04, 2007
First (minor) lapse
Today the plan states a 4 Mile Easy run, but I only had a small window at lunch time to fit in a run, and I was feeling very tired. I managed a 2 mile run at around 8:40 pace, which is pretty awful, but three runs inside 30 hours, at my present level of fitness, have left the legs a little tardy, and my next run will not be until Thursday evening, some 30 hours away, time to recover.
I am fully aware that recovery is an important part of any running programme, and whilst I am trying to build up the miles to a good take-off level, I need to remember those rules about recovery, or I might be prone to injury.
Still, I did get a run in, which is more important than bagging it - the discipline of getting out there is kicking in.
I am fully aware that recovery is an important part of any running programme, and whilst I am trying to build up the miles to a good take-off level, I need to remember those rules about recovery, or I might be prone to injury.
Still, I did get a run in, which is more important than bagging it - the discipline of getting out there is kicking in.
Tuesday, July 03, 2007
Day 2
It sounds like I'm in the Big Brother House - Day Two of my Philly Plan.
Well, it said 5 miles, so with the rain making the place pretty damp, I decided on testing not only my legs, but my patience (read sanity!), and do my 5 miler on the treadmill. Decided on a nice slow easy pace, and running around 8:50 pace I set off and succeeded in running even paced without feeling bad at all. Could have pushed it physically, and mentally I did start to want to push the accelerate button, but I stayed under my orders and kept it steady - running home in 43:53 - Slow but sure -
Two days down, 138 to go!
Well, it said 5 miles, so with the rain making the place pretty damp, I decided on testing not only my legs, but my patience (read sanity!), and do my 5 miler on the treadmill. Decided on a nice slow easy pace, and running around 8:50 pace I set off and succeeded in running even paced without feeling bad at all. Could have pushed it physically, and mentally I did start to want to push the accelerate button, but I stayed under my orders and kept it steady - running home in 43:53 - Slow but sure -
Two days down, 138 to go!
Day1/Week 1....... Philly here I come
It's here. 20 weeks of hard training, 20 weeks of pushing my body, 20 weeks of getting out when I don't want to, 20 weeks of black toes, 20 weeks of ups and downs - they start here, now, today. No putting things off, no excuses. I WANT to run the Philadelphia Marathon well. I'm not going to make myself a hostage to fortune and say right now that I will run 3:35 or 4:35 for the race, but I will be as prepared as I possibly can be, and I will do my best - That much I owe myself.
My Week One Plan goes like this :
Monday 3 Miles Easy
Tuesday 5 Miles Easy
Wednesday 4 Miles Easy
Thursday 5 Miles Easy
Friday 4 Miles Easy
Saturday 3 Miles Easy
Sunday 7 Miles Easy
So Monday arrives and out I head. I don't actually have a 3 Mile route locally, so I cheat a little and run a 2.6 mile loop, along the quays, over the road bridges locally. I treat this as a light jog, clocking the run purely as an indicator, and I run around 8:40 pace for a 22:30 run. I can use this route for my 5 miler, running it twice, a little more than 5 miles, so I don't feel guilty at running slightly under the plan - I did manage to get out and run - The vitally important bit.
The weight is an issue and one that has to be addressed. It's been an issue for a year or more really. I hover around 196/198 on a regular basis, and obviously to reduce this to around 180 will improve my speed as I carry less flab - So today, Week One, Day One, I weigh in at 197 lbs - Watch this space..... Roll on Day 2....
My Week One Plan goes like this :
Monday 3 Miles Easy
Tuesday 5 Miles Easy
Wednesday 4 Miles Easy
Thursday 5 Miles Easy
Friday 4 Miles Easy
Saturday 3 Miles Easy
Sunday 7 Miles Easy
So Monday arrives and out I head. I don't actually have a 3 Mile route locally, so I cheat a little and run a 2.6 mile loop, along the quays, over the road bridges locally. I treat this as a light jog, clocking the run purely as an indicator, and I run around 8:40 pace for a 22:30 run. I can use this route for my 5 miler, running it twice, a little more than 5 miles, so I don't feel guilty at running slightly under the plan - I did manage to get out and run - The vitally important bit.
The weight is an issue and one that has to be addressed. It's been an issue for a year or more really. I hover around 196/198 on a regular basis, and obviously to reduce this to around 180 will improve my speed as I carry less flab - So today, Week One, Day One, I weigh in at 197 lbs - Watch this space..... Roll on Day 2....
The build up is complete
A late post regarding the weekend, and the lull before the storm of my Marathon prep. Whilst I can hardly call any run a speed session at the moment, I did run a "faster" 2 mile session on Friday, running 16:36 for the session, hardly a flying time, but I did enjoy it.
Saturday I put my feet up and "rested", or in reality I lazed about, did my shopping, cooked a nice dinner and had a couple of cocktails before eating - The joy of idleness.
Sunday I had a lie in (luxury!), then a leisurely breakfast with the papers, and in the late afternoon I went to the gym and ran a timed 5K tempo run, clocking 25:56 for the run and all is ready for Day 1.......
Saturday I put my feet up and "rested", or in reality I lazed about, did my shopping, cooked a nice dinner and had a couple of cocktails before eating - The joy of idleness.
Sunday I had a lie in (luxury!), then a leisurely breakfast with the papers, and in the late afternoon I went to the gym and ran a timed 5K tempo run, clocking 25:56 for the run and all is ready for Day 1.......
Thursday, June 28, 2007
Creeping along
Another day at the gym and another 5K run on the treadmill tonight. Simply concentrating on building a base, albeit a low level base, so the short distance and easy pace at around 8:33 per mile. Monday is the Important Day and I have planned out my 20 weeks, with built in races and building up to a 26 mile training run, my last long run, three weeks before Philly, around the streets of Dublin, and they will be kind enough to place drink stations for me, as the Dublin Marathon is just three weeks before my US target.
On a totally different note, it seems quite strange, maybe even more so, from being somewhat remote, as I haven't lived in England for 5 years or so, but we awoke this morning for the first time since May 1st, 1997, and Tony Blair was not Prime Minister of the UK. What will happen, how will things change for our UK cousins with Gordon Brown now in charge. He has done wonders in maintaining the economic strength of teh UK as Chancellor, I wonder what effect he will have as PM.
A good friend of mine from my days working for MSF, Hilary Benn, has been appointed Environment Minister in the New Government, he might have hoped for a higher profile portfolio, but with Climate Change high on everyones agenda at present, then maybe Environment is a Very High profile role these days - Good luck to him in his new job.
OK, enough politics, back to running, and hopefully the weather will improve in the next few days and I can get some sun on my back and some nice outdoor running completed. Now lets see if my new toy has worked and the pics have embedded - Knowing my luck at posting links, it won't work :)
On a totally different note, it seems quite strange, maybe even more so, from being somewhat remote, as I haven't lived in England for 5 years or so, but we awoke this morning for the first time since May 1st, 1997, and Tony Blair was not Prime Minister of the UK. What will happen, how will things change for our UK cousins with Gordon Brown now in charge. He has done wonders in maintaining the economic strength of teh UK as Chancellor, I wonder what effect he will have as PM.
A good friend of mine from my days working for MSF, Hilary Benn, has been appointed Environment Minister in the New Government, he might have hoped for a higher profile portfolio, but with Climate Change high on everyones agenda at present, then maybe Environment is a Very High profile role these days - Good luck to him in his new job.
OK, enough politics, back to running, and hopefully the weather will improve in the next few days and I can get some sun on my back and some nice outdoor running completed. Now lets see if my new toy has worked and the pics have embedded - Knowing my luck at posting links, it won't work :)
Tuesday, June 26, 2007
It's Getting Nearer, and I've committed myself
Not to a mental hospital, but the next best thing, I have committed myself to the Philadelphia Marathon. The race is twenty weeks - yes 20 weeks!!!!! - on Sunday - November 18th is the date, and I have Bib Number 2057. So, I better get my skates on.
Today, with 20 weeks and 5 days to go, I stand at 197 lbs, I have run a little over 100 miles this year to date, feel like a slob, and run like a whale (OK, I know whales can't run, but you get the picture!). Well, nothing focuses the mind more than a challenge, and this is a challenge and a half. God loves a trier - He better love me.
This week I am on countdown, and to that effect I ran a 5K on Sunday in 25:48, a time that I would have been quite happy about, but the run was terrible. I set off far too fast and was struggling like mad at 2Km, having reached there in 9:20 - WAY off pace, so I stopped, re-adjusted myself and set off again, reaching 4K in 20:40, still too fast, took another breather and then finished running reasonably steadily. What a stupid run - But as I said, having only run 27 for 5K on the Thursday previous, to run 25:48 as a time was great, just a stupid run.
Yesterday I managed a 3K run in 15:31, which was OK, but I really need to start getting a few more miles into my legs. Tonight I hit the gym again, and ran another 5K, this time in 26:49, slightly quicker than last Thursday, but nice and steady, no heroics, and I didn't feel too bad -
So, I have 5 days more before I start my "proper" programme, a big hill ahead of me to climb, but a determination based on history and endeavour. I have been here before, just hope that Father Time isn't catching up too quickly :)
Hope you stay along for the ride......
Today, with 20 weeks and 5 days to go, I stand at 197 lbs, I have run a little over 100 miles this year to date, feel like a slob, and run like a whale (OK, I know whales can't run, but you get the picture!). Well, nothing focuses the mind more than a challenge, and this is a challenge and a half. God loves a trier - He better love me.
This week I am on countdown, and to that effect I ran a 5K on Sunday in 25:48, a time that I would have been quite happy about, but the run was terrible. I set off far too fast and was struggling like mad at 2Km, having reached there in 9:20 - WAY off pace, so I stopped, re-adjusted myself and set off again, reaching 4K in 20:40, still too fast, took another breather and then finished running reasonably steadily. What a stupid run - But as I said, having only run 27 for 5K on the Thursday previous, to run 25:48 as a time was great, just a stupid run.
Yesterday I managed a 3K run in 15:31, which was OK, but I really need to start getting a few more miles into my legs. Tonight I hit the gym again, and ran another 5K, this time in 26:49, slightly quicker than last Thursday, but nice and steady, no heroics, and I didn't feel too bad -
So, I have 5 days more before I start my "proper" programme, a big hill ahead of me to climb, but a determination based on history and endeavour. I have been here before, just hope that Father Time isn't catching up too quickly :)
Hope you stay along for the ride......
Thursday, June 21, 2007
Countdown to Day 1
Monday July 2nd is Day One of Week One of my 20 Week Plan for Philly. So I am in Countdown mode, today was "Day One Minus 11". I have no program in place until Jul 2, so it's run as I see fit. It's been a haul this month, but I got off my ass (thanks Alia!), and tonight I ran a 5K timed run, in a slow, steady 27 minutes on the treads. This, and my runs in the next 10 days, will be markers as I see improvement.
Away from running, we had a General Election here in Ireland a few weeks ago, and we have a new coalition government, with the Greens now a minority part of Government for the first time. Ever since they came into office, on a background of Green Issues, such as Climate Change, and a Minister for Climate Change, they have been a tremendous success. They have only had a Minister for Climate Change for one week, and he has had a 100% success rate in changing the climate. A week ago I got sun burnt, this last week, it's rained all day - BUGGER Climate Change, I want my summer back!
Away from running, we had a General Election here in Ireland a few weeks ago, and we have a new coalition government, with the Greens now a minority part of Government for the first time. Ever since they came into office, on a background of Green Issues, such as Climate Change, and a Minister for Climate Change, they have been a tremendous success. They have only had a Minister for Climate Change for one week, and he has had a 100% success rate in changing the climate. A week ago I got sun burnt, this last week, it's rained all day - BUGGER Climate Change, I want my summer back!
Tuesday, June 12, 2007
Short runs - Just not enough of them.....
Managed another run tonight, just a little easy 1.5 miles on a sultry evening. I haven't been sleeping too well, unsurprisingly, and the effort of lacing up my shoes is a bind. Mentally I still am a runner. I read the mags, I plan my races, the one thing I can't seem to do right now is actually do the running :) - Still, it's 19 weeks and 6 days to Dublin, plenty of time :).......
Seriously I do plan to get back into a routine, and pick myself up from the running demise. If you can all remember, I promised myself that I would qualify for Boston 2008, my 50th birthday present to myself, and I will do it - It is in me, I just need to unleash the Old Liam.
Thomas, a note to thank you for your words, along with Dana, Dori, Anonymous(Rachelle) and many others, I appreciate the support from "virtual" friends, and old pals alike - Now push my fat arse out on that road - I can't use the weather as an excuse - It's gorgeous running weather here :)....
Boston or Bust - I don't want to go bust....
Seriously I do plan to get back into a routine, and pick myself up from the running demise. If you can all remember, I promised myself that I would qualify for Boston 2008, my 50th birthday present to myself, and I will do it - It is in me, I just need to unleash the Old Liam.
Thomas, a note to thank you for your words, along with Dana, Dori, Anonymous(Rachelle) and many others, I appreciate the support from "virtual" friends, and old pals alike - Now push my fat arse out on that road - I can't use the weather as an excuse - It's gorgeous running weather here :)....
Boston or Bust - I don't want to go bust....
Thursday, June 07, 2007
First run since.....
First running steps back to normal tonight, and after a ten day plus hiatus I got out and took a gentle easy run. A beautiful evening and a 14 minute jog to loosen out the legs and shake out the fatigue. Only around 1.5 miles, but every journey must start with the first steps, so out I have been.
Can I just say a brief thank you to everyone who emailed or commented on my mum's passing. I won't labour the point, just a heart felt thank you for everyone's comments, and I'll try and get in touch in the near future as things settle back to normal.
Can I just say a brief thank you to everyone who emailed or commented on my mum's passing. I won't labour the point, just a heart felt thank you for everyone's comments, and I'll try and get in touch in the near future as things settle back to normal.
Tuesday, June 05, 2007
Not a Post I wanted to have to make....
As I am sure regular readers (both of you!), will know, my mum had been ill for a number of months, one of the reasons why my running has been so intermittent this year. Well, sadly, on Sunday May 27th, mum passed away. She died peacefully, in hospital, and whilst I wasn't there at the moment of passing, I had been with her all weekend, and know that she died in her own time, with no pain or suffering.
Most who read my blog would not know me, or my mum, but she was a wonderful person, and those that met her would be touched by her sense of humour and love of life. She lived for 93 years, and was born before the outbreak of World War One - A lot of life had passed her by. I don't intend to wallow on, as life has to go on, and this blog is meant to be about running, but I would like to share the words I wrote and spoke at her funeral - She was a wonderful warm person, we shared our moments, we fought as mothers and sons do, but the love she gave me was more than 100% all the time, I hope I reciprocated.
Here is what I said on Wednesday May 30th....
" To those that knew mum she was always ready with a quip to make us laugh. A smile, mischievous at times, was never far from her lips. Even in her darkest days, those last few weeks when she knew she had little time left with us, she made us laugh and smile. It is those memories that I want people to remember her by.
They say that the secret of comedy is good timing. Well, mum had her own way of timing things. She wasn't ready to die when the doctor's said, she would go when she was ready, not when the medical profession told her. She was never too good at taking orders.
Last November I was told that mum would not last the night. It was devastating, and the family rallied around, came to Daisy Hill Hospital and we sat up through the night, expecting the worst. But at dawn's light she awoke from her sleep, it wasn't time yet, and by the time the day shift had arrived on duty, she was sitting up having her breakfast. This wasn't the first time she had beaten the odds - back in 1994 when she had her heart attacks she stopped breathing for nearly 3 minutes, but again, it wasn't time to go, and she came back to us.
So, three weeks ago when the doctor took me aside abd said there was little more they could do, and it would only be a matter of hours before she would be taken, we knew that somehow she would prove them wrong again. This time, she knew she was on her last lap, but she smiled and joked constantly. At one point, when I was alone with her at the hospital, she asked me to take her in my arms, as she wanted to die in my arms - you can imagine my thoughts - but I told her that she couldn't go yet as Frances (my cousin) was coming, so she pushed me back, smiled, a glint in her eye, and said "OK - I'll wait".
She wasn't allowed fluid in those last few weeks, due to her illness, and the oxygen she needed dried her mouth. She really wanted a glass of water, and gave out to me and the nurses, ordering a drink - on the grounds that "if she had a glass of water, she might die 2 minutes earlier - it wasn't going to kill her".
She took great pleasure from seeing people smile. Sadness was never far away, and in her last few years, the lack of mobility left her housebound, but she still loved to entertain anyone who called. She enjoyed the craic, and loved to tell funny stories, many at my expense, regalling one and all with anecdotes of my childhood - notably the occasion when her timing slipped and she poured a pot of oxtail soup over my head when I wouldn't eat my dinner! The stories were often embellished, but they made everyone smile and that is how I will remember her - the mischievous smile, the wink of an eye, the humour within her, and shared by all who were touched by her.
I am so glad I came home to be close to her in the last 5 years. She saved the best to the last for me. In her own way, in own time, when she was ready, she passed peacefully and has gone to be with brothers and sisters - She will have new tales to tell them too - and we can smile as we think of her - It's what she would have wanted - I'll miss you mum xx."
Maureen Mycroft - b. 2nd May 1914 d. 27th May 2007 May she rest in peace.
Most who read my blog would not know me, or my mum, but she was a wonderful person, and those that met her would be touched by her sense of humour and love of life. She lived for 93 years, and was born before the outbreak of World War One - A lot of life had passed her by. I don't intend to wallow on, as life has to go on, and this blog is meant to be about running, but I would like to share the words I wrote and spoke at her funeral - She was a wonderful warm person, we shared our moments, we fought as mothers and sons do, but the love she gave me was more than 100% all the time, I hope I reciprocated.
Here is what I said on Wednesday May 30th....
" To those that knew mum she was always ready with a quip to make us laugh. A smile, mischievous at times, was never far from her lips. Even in her darkest days, those last few weeks when she knew she had little time left with us, she made us laugh and smile. It is those memories that I want people to remember her by.
They say that the secret of comedy is good timing. Well, mum had her own way of timing things. She wasn't ready to die when the doctor's said, she would go when she was ready, not when the medical profession told her. She was never too good at taking orders.
Last November I was told that mum would not last the night. It was devastating, and the family rallied around, came to Daisy Hill Hospital and we sat up through the night, expecting the worst. But at dawn's light she awoke from her sleep, it wasn't time yet, and by the time the day shift had arrived on duty, she was sitting up having her breakfast. This wasn't the first time she had beaten the odds - back in 1994 when she had her heart attacks she stopped breathing for nearly 3 minutes, but again, it wasn't time to go, and she came back to us.
So, three weeks ago when the doctor took me aside abd said there was little more they could do, and it would only be a matter of hours before she would be taken, we knew that somehow she would prove them wrong again. This time, she knew she was on her last lap, but she smiled and joked constantly. At one point, when I was alone with her at the hospital, she asked me to take her in my arms, as she wanted to die in my arms - you can imagine my thoughts - but I told her that she couldn't go yet as Frances (my cousin) was coming, so she pushed me back, smiled, a glint in her eye, and said "OK - I'll wait".
She wasn't allowed fluid in those last few weeks, due to her illness, and the oxygen she needed dried her mouth. She really wanted a glass of water, and gave out to me and the nurses, ordering a drink - on the grounds that "if she had a glass of water, she might die 2 minutes earlier - it wasn't going to kill her".
She took great pleasure from seeing people smile. Sadness was never far away, and in her last few years, the lack of mobility left her housebound, but she still loved to entertain anyone who called. She enjoyed the craic, and loved to tell funny stories, many at my expense, regalling one and all with anecdotes of my childhood - notably the occasion when her timing slipped and she poured a pot of oxtail soup over my head when I wouldn't eat my dinner! The stories were often embellished, but they made everyone smile and that is how I will remember her - the mischievous smile, the wink of an eye, the humour within her, and shared by all who were touched by her.
I am so glad I came home to be close to her in the last 5 years. She saved the best to the last for me. In her own way, in own time, when she was ready, she passed peacefully and has gone to be with brothers and sisters - She will have new tales to tell them too - and we can smile as we think of her - It's what she would have wanted - I'll miss you mum xx."
Maureen Mycroft - b. 2nd May 1914 d. 27th May 2007 May she rest in peace.
Wednesday, May 23, 2007
Docklands 7.75K Fun Run
Well, with everything else going on it was almost a relief to be lining up in Dublin Docklands last night for the Docklands Fun Run. I ran this race a couple of years ago, and its an early evening city centre start and a run around the quays, on a flat course, over a very unusual distance - I mean, how many races are there I can PR over 7.75Km?
Obviously my training has been intermittent of late, so I was not coming in with any expectations at all, just a nice run, complete the course, and gauge where I am, and what I have to do over the summer months. Two years ago, I ran this race in 35:43, although that was run over a slightly shorter course and distance, so not truly comparable. Knowing the level of fitness at present, I was aiming for somewhere between 40 and 45, depending on how I felt on the night. Having had a good run on the Monday evening, I was feeling confident of being at the lower end of the target, but you never know until you get out there.
It was a lovely evening, a light breeze, but sunshine and temps around the low 60's, and around 1000 runners were out, in all shapes and sizes. Recognized a few of the front runners, but mainly this is a race for fun, so a good turn out of ordinary people :). The race was started by Keith Duffy, he of former Boyzone fame, and we were off right on time, running through the heart of the Financial District, then over the Liffey and along the quays, heading towards my apartment!
The race settled down pretty quickly, the usual barging and weaving in the early stages, then a rhythm was reached, and I plodded along at around 5:15 pace per kilometre (sorry for you imperial readers, the race splits were in Kilometres), and the race turned off the quay at 2K and ran up Grand Canal Square, right outside my place, which raised a smile from me. Turned back on ourselves and a couple of bridges to cross as we dropped into Ringsend (apologies to those unfamiliar with Dublin) - These little climbs were felt in the legs, but I relaxed on the down sides of the bridges, and kept a steady rhythm. Just kept going really, picking off a few runners here, then turning back into the breeze as we ran towards the East-Link bridge and the Point Depot. Then it was back across the Liffey and down the quay back towards the City.
There were to be no heroics by me over the last K or so, I just kept my head down, increased the pace after the 7Km marker, but it was marginal, and everyone else was doing the same. There was to be no Kick finish tonight, just a gradual increase with the knowledge that nobody came past me in those last 400m, and I finished in 40:50, or thereabouts, an average pace of 5:16. Not a great time, but happy enough, I was at the lower end of my target, and I completed the race in one piece. It was a short walk/jog home and a very welcome soak in the bath, a bite to eat, and an excellent nights sleep. - Where's the next race?.....
Obviously my training has been intermittent of late, so I was not coming in with any expectations at all, just a nice run, complete the course, and gauge where I am, and what I have to do over the summer months. Two years ago, I ran this race in 35:43, although that was run over a slightly shorter course and distance, so not truly comparable. Knowing the level of fitness at present, I was aiming for somewhere between 40 and 45, depending on how I felt on the night. Having had a good run on the Monday evening, I was feeling confident of being at the lower end of the target, but you never know until you get out there.
It was a lovely evening, a light breeze, but sunshine and temps around the low 60's, and around 1000 runners were out, in all shapes and sizes. Recognized a few of the front runners, but mainly this is a race for fun, so a good turn out of ordinary people :). The race was started by Keith Duffy, he of former Boyzone fame, and we were off right on time, running through the heart of the Financial District, then over the Liffey and along the quays, heading towards my apartment!
The race settled down pretty quickly, the usual barging and weaving in the early stages, then a rhythm was reached, and I plodded along at around 5:15 pace per kilometre (sorry for you imperial readers, the race splits were in Kilometres), and the race turned off the quay at 2K and ran up Grand Canal Square, right outside my place, which raised a smile from me. Turned back on ourselves and a couple of bridges to cross as we dropped into Ringsend (apologies to those unfamiliar with Dublin) - These little climbs were felt in the legs, but I relaxed on the down sides of the bridges, and kept a steady rhythm. Just kept going really, picking off a few runners here, then turning back into the breeze as we ran towards the East-Link bridge and the Point Depot. Then it was back across the Liffey and down the quay back towards the City.
There were to be no heroics by me over the last K or so, I just kept my head down, increased the pace after the 7Km marker, but it was marginal, and everyone else was doing the same. There was to be no Kick finish tonight, just a gradual increase with the knowledge that nobody came past me in those last 400m, and I finished in 40:50, or thereabouts, an average pace of 5:16. Not a great time, but happy enough, I was at the lower end of my target, and I completed the race in one piece. It was a short walk/jog home and a very welcome soak in the bath, a bite to eat, and an excellent nights sleep. - Where's the next race?.....
Monday, May 21, 2007
The Best Laid Plans etc... Part two
I seem to recall a similar post last fall, but I have been trying to get the running going forward, but once again circumstances have got in the way. Previous readers will know that my mum has been pretty ill this past year or so, been close to a ticket to heaven a few times. She had another booking about ten days ago, but once again proved that docs are human and the facts don't always add up, and she's still fighting away and with us. She is still very ill, and I think we have settled for the fact that she won't recover this time, just keep delaying the reaper.
What it has meant is that I am up and down to the hospital, leaving little time for running, so it's back to intermittent running again, but I need the runs to de-stress as well, so I am trying. The weight is moving in the right direction, down 6 lbs since the beginning of the month, and I plan on running a 7.75K race tomorrow evening locally, really locally, as it runs right past my apartment - No time goal, just the run will do me good. Hopefully things will settle down into a routine soon, fingers crossed.
What it has meant is that I am up and down to the hospital, leaving little time for running, so it's back to intermittent running again, but I need the runs to de-stress as well, so I am trying. The weight is moving in the right direction, down 6 lbs since the beginning of the month, and I plan on running a 7.75K race tomorrow evening locally, really locally, as it runs right past my apartment - No time goal, just the run will do me good. Hopefully things will settle down into a routine soon, fingers crossed.
Wednesday, May 09, 2007
I'm keeping at it
Short and sharp posts to go with the short and sharp runs.
Well, I admit the runs may not be too sharp yet, but I am getting in a run a day, and things are coming together. My weight has dropped 4 lbs in the first week of my plan And I'm running 6 days a week.
Tuesday's run was 4 Km, at 8:20 pace, and tonight I ran 3 Km at 8:15 pace. Still slow, but consistently so :).....
Tonight I'm off to see Spiderman 3 - Now if only I had that ability to spin a web....
Well, I admit the runs may not be too sharp yet, but I am getting in a run a day, and things are coming together. My weight has dropped 4 lbs in the first week of my plan And I'm running 6 days a week.
Tuesday's run was 4 Km, at 8:20 pace, and tonight I ran 3 Km at 8:15 pace. Still slow, but consistently so :).....
Tonight I'm off to see Spiderman 3 - Now if only I had that ability to spin a web....
Monday, May 07, 2007
And now I Speed Up!
Just to show that even after quite a long lay off, a week of steady running can reap almost immediate benefits. All week I have been doing short runs each night, taking only Saturday off, and today, it being a Holiday Weekend here and no work, I went to the gym and ran a 2 mile time trial on the treadmill, coming home in 15:59, under 8 minute mile pace. This is the first time I have felt comfortable under 8 minute pace for many a long week, and now I can start to build the mileage, gradually, and look forward positively.
Friday, May 04, 2007
Another Day - Another Run...
Friday, and yet again I managed to run. Tonight I went to the gym, and had a warm up and then a treadmill timed run over 2 miles, which took 17:35. Again, I'm far from getting any speed into my legs, but just wanted to know I could run comfortably under 9 minute pace again - It's been a while.
That's FOUR runs this week, albeit only 7.7 miles, but four times I have laced my shoes up and turned the legs over.
Now - An answer to a question... Thomas was asking me how come I was a member of Athenry AC, when I originally come from the North of Ireland, live in Dublin, and used to live in England. The simple answer is that it is all down to a great friend of mine, Mick Rice - he of Athenry and Ultra Marathon fame. When I first came home to Ireland in 2001, I was in touch with Mick, who had recently moved to the Galway area from Dublin. Along with a few other hardy souls in the Athenry area, Mick had decided to get a group of runners together under the auspices of the Athenry AC Juniors, and set up a Senior Section. Mick called me, and suggested that I might like to join the embryonic club, if only to help make the numbers up (that's my words, not Mick's). It seemed daft as I was living 20 miles from Belfast, not 20 Miles from Galway, but given that for the previous two years I had been living in England, and running for the New York Road Runners (another long story!), it sort of made some sense - at least my Club would be in the same country (sort of!!). ..... So, I joined Athenry AC, and the rest, as they say, is history - Great bunch of lads (and girls), and the Club had grown in its few short years to being a major force on the Irish Running Scene.
That's FOUR runs this week, albeit only 7.7 miles, but four times I have laced my shoes up and turned the legs over.
Now - An answer to a question... Thomas was asking me how come I was a member of Athenry AC, when I originally come from the North of Ireland, live in Dublin, and used to live in England. The simple answer is that it is all down to a great friend of mine, Mick Rice - he of Athenry and Ultra Marathon fame. When I first came home to Ireland in 2001, I was in touch with Mick, who had recently moved to the Galway area from Dublin. Along with a few other hardy souls in the Athenry area, Mick had decided to get a group of runners together under the auspices of the Athenry AC Juniors, and set up a Senior Section. Mick called me, and suggested that I might like to join the embryonic club, if only to help make the numbers up (that's my words, not Mick's). It seemed daft as I was living 20 miles from Belfast, not 20 Miles from Galway, but given that for the previous two years I had been living in England, and running for the New York Road Runners (another long story!), it sort of made some sense - at least my Club would be in the same country (sort of!!). ..... So, I joined Athenry AC, and the rest, as they say, is history - Great bunch of lads (and girls), and the Club had grown in its few short years to being a major force on the Irish Running Scene.
Thursday, May 03, 2007
This could become a habit
WOW - Two days in a row, and three runs in four days - I'm getting giddy. OK, it was only another short one, 2.25 miles, the same route as last night, around the Quays, but tonight, without trying, I ran some 30 seconds faster than last night, so gradually it gets better.
I have entered a race a week on Sunday (I entered a couple of months ago) - It's the Sportsworld 5 Miler, here in Dublin, so if this progress continues, I might actually be ready for it and be able to drag myself around in under 45 - Here's hoping...
I have entered a race a week on Sunday (I entered a couple of months ago) - It's the Sportsworld 5 Miler, here in Dublin, so if this progress continues, I might actually be ready for it and be able to drag myself around in under 45 - Here's hoping...
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