Smashed It! - Sub 25 by end of September - TICK!

In life, if you want to be successful you have to set goals that are challenging, but achievable. Well, a couple of months ago, when I started to get back into my running after the enforced lay-off, I set myself a goal of getting under 29 minutes for 5K by the end of September. To be fair, this was a soft target, and I quickly revised that down to 28 minutes, and then subsequently set the real challenge of 25 minutes for the Rathfarnham 5K Road Race, which took place this morning.

Training has been picking up nicely, and my weekly Parkruns have seen my time coming down, on what is a really tough course at Waterstown, and I went into this Race with a strong belief I could achieve 25 minutes, but it was still unknown territory. Thanks to Dublin Bus not getting out of bed on a Sunday morning, I had an unusual warm up, by walking the 6 Km to Terenure College, the base for the race. It was a beautiful morning for walking, and for the race, and an hour after leaving home I was at the College and getting armed up for the run. Walked the first Km of the course, before jogging back to the start and having a good stretch. This is a very popular race on the calendar here in Dublin, with over 1100 entrants, and with a reputation as a fast course, some of the top runners in Ireland were out limbering up - and then there was me :).

It was naturally busy at the start, and I had a lot of bobbing and weaving to do in the first kilometre, as ever, but gradually started to get into my stride on the down hill gradient in the first couple of Kms. I checked my watch at the 2Km mark, and it read 9:58, which was just about on target, given the first few hundred metres would have been slower paced. The route starts the long drag up Terenure Road, which although it looks flat, is actually a gradual uphill gradient, and is 30% of the race, but I was going along nicely, and the third Km was completed in 4:54, and at this point I felt confident that I would make it within my target.

Turning back to the road along the Dodder towards the finish, I knew it was downhill to home now, but my legs were beginning to feel the pace. The 4 Km mark came up, with a 4:55 Km, and 19:47 on the watch, and all I had to do was keep going - And I did. Nothing spectacular, just digging in, picking off a couple of runners on teh way in, and finally crossing the line with a 4:52 last Km and a watch/chip time of 24:39.

The stats were: Overall 510/1106; 373 male out of 556; M55 Age Group 18/28 - Age Grade 63.18%

All I can say is, I set myself a goal that was a big challenge, and achieved it. Now the hard work has to start over the winter months to improve on that. With a full year of training, I wonder what I can actually achieve? I do know I have to give a great thanks to Waterstown Parkrun for the difficult course helping me feel very comfortable on the flatter course today. Next target, in the short term, will be to get the Parkrun time under 25 minutes, and increase the training to see me through the Half-marathon at the end of the year. In the meantime I have a 5 Mile Race next Saturday in the Phoenix Park to look forward to!

And the improvement continues!

Another Saturday morning, following a good week of increased training. This week I have run two longer runs of 7.5 Km at around 5:30 pace, and on Friday morning I ran a 1.88 Km speed trail, for want of a description, clocking a 4:37 pace, which set me in good stead for the Parkun on Saturday morning.

I was aware that our Parkrun Director had been looking at the idea of amending the course a little, to try and take the sting out of the "gentle incline" we have faced at the end, and true to her word there was a slightly different start and finish, with the sharp sting taken out, however, it leaves a long steady climb instead, and I have to say, despite my time today, I'm not sure which I prefer. But I rush ahead of myself.

With the downhill start shorter, it was easy to get into the right pace, and I easily got into a rhythm without overdoing it. Given the Half Marathon in the Phoenix Park this morning, there were less faster runners than usual, and the field was a little strung out. I managed to catch and pass two runners after the first kilometre, and wasn't passed by anyone. As this was a new route, I couldn't judge the splits from previous weeks, but felt I was running better, and as the second lap around the river was closing, I knew I didn't have to face the steep climb, instead we had a longer loop of a climb, less steep, but a longer challenge. Took it steady, as I wasn't sure what it would be like, and once I hit the top, kicked on to the finish, a little further away than from the old course, and less jelly in the legs, crossing the line in 25:28. There is a question over the distance being 100% accurate, but it wouldn't be much out, if any, so I'm more than happy with the time, augurs well for next Sunday and the crack at the Rathfarnham 5K.

Steady Improvement - It's coming together...

A couple more weeks into my return to shape, and that 5K Parkrun PHDPB has come down again. I wasn't expecting massive improvements each week, and in a positive way, I don't want to be overdoing things, so the last two runs have seen me drop my time from 27:06 in my last blog post, to 27 minutes dead last week, and this morning I ran a 26:52, a further improvement of 8 seconds.

However, I wasn't happy with my run this morning. My whole ethos of this return was based around steady improvement, slow and sure. Today I went off far too fast, and I was aware of it. The first few hundred meters of the Waterstown Parkrun are downhill, before a brief ascent, and then a long drop to the River Liffey. Each week I have run this course I have taken it steady on the start portion, before consolidating along the flat portion along the river. Today I went off quick - I was feeling good at the start, but by the time I reached the River, I knew I had gone off way too quick, and needed to ease back.

I kept it going, at a slower pace, but was breathing far too heavily, and struggled to keep up my pace, even the slowed down one, and I was kicking myself for having gone off so quick. I was checking the watch, and knew if I could push on up the "incline" at the end, I would be under 27 minutes, and I managed just that. The hill that is strategically placed within 100m of the finish, is a killer, and my legs felt like jelly as I reached the crown, but kicked on, squeezing the last energy in them, and came home eight seconds ahead of that 27 minute mark, but it was tough.

Things are still going in the right direction, and I have entered the Rathfarnham 5K Race on Sunday the 28th, which will be interesting to see how that goes on a different course, without a hill at the end. That 25 minute mark is still a fair distance away, and I need to work harder at my training to improve the stamina as well as the speed.

Thought I'd pop in a little pic from last week to show how I am progressing.

I don't seem to be so good at setting targets this year!

Ummm, I am definitely slipping at setting my goals as I continue my comeback from the long absence. At the beginning of the month I set a PHDPB (Post Herniated Disc Personal Best) of 28:30, and felt that I was well on target to go sub 28 minutes by the end of September.

Since then, I have been continuing the bi-daily training, and have felt good as I was appreciably running faster times for the routes I run, without trying to run deliberately fast times, just running at the pace I felt comfortable at. I missed the last two weeks at Parkrun, the first as I volunteered at the run, and last weekend when I was otherwise engaged. So, after a very comfortable run on Friday morning, I headed off to Palmerstown, and Waterstown Park for today's 5K.

It was a grey day, a little chillier than it has been, especially given it's August, and I only arrived with 10 minutes to go to the race. I didn't have a specific time goal in mind, but felt that I would be close to 28 minutes if I stuck to my plans. One goal I was intent on achieving was the final hill. Every other time I have done this race, the hill has beaten me, but I was determined to beat it today, and wore my "What Hill" t-shirt, originally from Boston back in the days, but very appropriate for our more than gentle incline.

Given the nature of Parkrun, many runners each week are regulars, and as a gauge of where I am, in relation to potential decent runs, I kept an eye out for those who had regularly have been ahead of me. Around the big downhill loop in the first section, everyone settled down into place, and I found myself in a little battle with a woman in white (subsequently found out her name was Lisa NÍ DHONNCHADHA) on her first Parkrun. Every time the route took a downhill stretch Lisa accelerated and pulled ahead of me, once we levelled out I closed the gap, and on the uphills I went ahead. This was the pattern for the two laps, and with just THAT hill to go, we were side by side. I was determined to work the hill this week, and did just that, dug in, head down, shorter stride and beat it. Lisa was following me up the hill, but I had enough in the tank to push on to the finish, and crossed the line a few strides ahead, and stopped my watch at 27:06.... Yes, 27:06.... Lisa thanked me for pulling her up the hill, and I was delighted with the time.

Not only did I break that 28 minute target, but I was close to breaking 27! I better be careful as I readjust that goal for the end of September. The target is aimed at the Rathfarnham 5K on September 28th. A much flatter course than my Waterstown Parkrun, and if all goes well, I have to consider that 25 minutes must be in close proximity that day. There is definitely still more to come from me at this stage, so I shall have to be more ambitious in my target setting - OK, I will be - This one could be a tougher nut to crack, but I'll go for it - 25 minutes by the end of September.

Oops! Got that wrong - Sub 29 by August 9th.....

Surprised myself today... After writing just a few days ago that I was aiming to tun the Parkrun 5K in under 29 minutes by the end of September, I, not only achieved that, I got half way towards the 28 minute mark.

A beautiful morning, with a warm sun on our backs, and a great turnout of over 100 runners at the Park, with pacers put in for the 20/25/30 minute marks. I started just ahead of the 30 minute pacer, as I was hoping to run comfortably under 30, aiming at staying ahead of the pace group all run. I started nice and steady, feeling comfortable on the early downhill stretch to the river. Continued smoothly along the river valley, and then when we turned for the first real hill on that first lap, I eased up the hill, not taking a walk break and continued on. The second lap was much like the first, only, for the first time, I was overtaking runners. It has been the pattern in the last few weeks to slot into a position early on, and gaps in front and behind and meant that I haven't passed anyone, nor been passed. Today it was much better, and I plugged on, caught a fellow traveller, and checking the watch, I knew I was on to be well inside my Parkrun PR.

Just the last stretch to face. Julie O'Connor, our Race Director calls it the Waterstown Gentle Incline - She lies well! It's a feckin' hard climb, and I am still confessing to walking this bit - I'll rest my target goal, it's to run this hill and finish strong before the end of September - Today, I walked it, and started to run as I saw the finish line, before the peak of the hill, and kicked on, crossing the line in 44th place, out of 105 finishers, and far more importantly, in a time of 28:30, yep, well under that 29 minute target -

OK, revised goal, Sub 28 minutes by end of September.... Might run the Rathfarnham 5kn on the 28th, the course is actually easier than my Parkrun, but there are plenty more Parkruns before then.....

Still Alive, running again, and it's starting to be fun again!

I know I am really writing this for myself, and, yes, it helps to put it down on the screen (doesn't seem right saying, on paper!).

I haven't been exactly tearing the streets apart over the past few months, but in the past month or so I have been slowly getting back into a routine which includes running, and even taking part in some Races. Now, I can confess to running very slowly in comparison to earlier years, but there is a method in my madness. Over far too many recent years, I have attempted to get running again, started with good intentions, and then fallen by the wayside - for a variety of reasons - some genuine, my back injury for example, and some less so, more down to a lack of motivation and enjoying the lazy life too much.

What's different now? Well, I have no expectation of breaking records,(my own, I hasten to add), but I do have goals and targets. Realistic ones, not vain hopes of my ancient legs suddenly getting back to super speed! And helping me along the way has been Parkrun. If you've never heard of this, then check it out, it's a brilliant concept. A 5K Run every Saturday morning, timed, places, a race of sorts, but more importantly a community spirit, at least the ones that I have run have been. I did a couple last year up in Lisburn, but living back in Dublin now, I ran in Marlay Park in January, and was keen to get back into them when I discovered the Waterstown Parkrun last month. It's a small field, around 70 regular people, from good club type runners, to Couch 2 5K Starters, which means I don't feel too slow. It's an undulating course with a nasty hill to finish, and so far I have completed three, bringing my times down from 30:37 to 29:52. Again, confession time - I walked the hill each week, but that will come.

I'm taking things easy, building the blocks slowly. I have a goal of getting under 29 minutes by the end of September, which might come sooner as my training improves. I'm finding my cardio slow to respond, with breathing and VO2 intake a struggle, which again will come with perseverence. No unrealistic aim, just to enjoy the Parkrun, maybe do the odd other race, and maybe even a 10K before the end of the year. I even got my mojo back last Monday when along with Paula and the team from Waterstown Parkrun I helped Marshall the Rock n Roll Dublin half Marathon - Great to see so many out enjoying the Phoenix Park - I am enjoying running again - Let's hope it continues....

This week's goal - 29:51....

I often ask myself - Am I still a Runner?

It's a question that goes through my mind on a regular basis. Often when chatting to friends, I mention the fact that I AM a runner, and then take a step-back, and say, "well, I used to be"... Have I finally thrown in the towel and accepted the fact that with the serious back injury, bouts of gout, and general old age creeping up on me, I really am an ex runner, who occasionally, very occasionally this year so far, laces up his shoes and goes for a run.

This thought was going through my head this week. Last Sunday I sat and watched the London Marathon, and today was Boston. I can look back and say I ran London in 1989 and 1998, and Boston in 2001, with pride. But, could I ever run either, or any other 26 miler, again?

It's 2014 now... It's been 6 years since I ran the distance, and to be honest, its 13 years since I last ran a decent Marathon, in Nottingham, England in September of that year. Sure in 2006 I got myself reasonable fit, and was OK with my runs in Connemara and in Prague, but my best days are well behind me. I have always accepted that once I hit "Middle Age", I would never rekindle the flames that took me to sub 60 minute 10 milers, and sub 40 10K's, and even the 3:30 Marathons, but I always felt that if I could get an injury free year, I could get myself back to running mid 40's for 10Km. Reality is, I haven't run sub 45 minutes for 10Km since 2001, and it's 2005 since I even bettered 23 minutes for 5Km - Who am I kidding?

Then, I read that an old friend of mine, Henry Wolstat, celebrated his 80th birthday this past week. What did he do for his birthday, he ran.... Henry isn't running for time, he runs because he still enjoys it. The buzz that goes with the breeze on your face. The satisfaction of completing a run along a favourite path. The pleasure that all runners know, the runners high, we get from simply being out there.

I want to be able to go for a run on my 80th birthday too! I want to be able to run on my 60th Birthday, and that's getting closer. My mind still thinks I am in my 30's, my body knows the difference. Now I have to make my mind win over my body.

Saturday I went to the gym. I haven't run for 6 weeks, but I managed 3Km on the treadmill. Even though the weather has turned spring-like, if not warmed up yet, I feel conspicuous running so slowly on the open road, especially locally where so many fine runners are out training on my local pathways. BUT, I did run - It was slow, the slowest I have ever run 3Km on a treadmill ever - 18 minutes (Yes, I am sad, I have recorded every training run since 1998), 6 minutes per kilometre. But I wasn't running for time, I was running to see if I still could enjoy it - I did... My thoughts were of Henry enjoying his run along the Charles River, the thousands who ran in London last weekend, and the thousands more who would be running from Hopkinton to Copley Square this Monday... I want to enjoy that feeling again - I want to enjoy the wind on my face - I want to celebrate the fact that on my 80th birthday I can look back and say "I still AM a runner" -

I've said it before, but I need to repeat it to myself - The ten two letter words that I used to have posted on my fridge, and on my desk at work - "If It Is To Be, It Is Up To Me" - It will take time, it will take some work, but at the end of the day, it will be worthwhile, and most importantly, it will be enjoyable.....

Two races in a week - What is happening?

After such a long enforced lay off, it is so good to be running again, albeit slowly and steadily. With the Parkrun weekly runs, it gives me a great incentive and motivation to work at building myself back up. After last weeks debut, I continued to train on alternate days, as I don't want to overcook anything, and cause myself further injury.Monday and Wednesday saw me running again on the treadmill, with steady runs of 3 and 4 Km, pacing myself at 5.34 and 5.38 respectively, as I try and increase my speed a little.
Friday saw me walking a 5 Km stroll, as I didn't want to run again, as the plan was to do the Parkrun in Lisburn again on Saturday morning.

Saturday morning came, along with the rain. Now, I've never been a fair weather runner, to be honest, you can't be when you have lived in Ireland for so long, but as I am training on the treadmill at the moment, rain was not a welcome sight. Added to that the fact that I wear glasses, purely so I can see where I am going, and it did not bode well. However, I must have got the bug back, because I didn't let the rain stop me, and off I went to Lisburn, suitably attired for the wet conditions.

Needless to say there were less runners present than last week, and I do confess my back was a tad stiff as I limbered up before the off. Wearing a long sleeve shirt, with a running top over that, adding in a rain jacket and a cap - I was weightier than last weeks fine conditions had seen me, but I was determined to improve on that showing. I took it easy on the short lap, knowing what to expect this week with the hill as we started the first of the three longer laps, and just at the bottom of the first hill, my shoe lace decided it needed retying, so I had to bend down and stop it flapping away. Not a lot to report really about the race, except that I still needed to take short walk breaks, which is a worry at only 5 Km, hence the need to work on my stamina as I progress.

I was checking the watch, and was hopeful I might break the 30 minute barrier this week, and as we approached the final turn for the run into the finish, I picked up the pace, along with Catherine Devlin, who I was now running alongside. She kicked a little, I did too, and tried to pull away, but to no avail, and as we closed towards the line, I had to let her go as I couldn't live with her kick, and she crossed the line a few seconds ahead of me, with ,y time just outside the target, in 30:01. Catherine set a new PR in 29:58, and we briefly congratulated each other, and as she said, it's great to have someone to kick with to push you over the last few strides - I'll get her next time!

What can I take from this race. Well, a 39 second improvement, while wearing wet weather gear must bode well for a sub 30 next time out. I certainly need to work on the stamina, as I am still struggling to run 5 Km outside in one go, but I am heading in the right direction - Onwards and Upwards....

PS - The picture isn't from Saturday, just a reminder that I could run a while back too....

566 Days Later!

Finally, after 566 days, I ran a race.

Back in February 2012 when I managed to "do my back in", and in the following months, there were many occasions when I feared this day may never come around. It's been a long road to here, and there is still a long way to go, I am far from being race fit, but the great news is I am back running again, and able to take part again.

In July I started to run again, and gradually over the past 6 weeks I have been increasing the distance from the 4 minutes of pain reported before, to completing a 5 Km race this morning. There have been a few false starts, with a slight breathing problem at first, resulting in a visit to the doctor, thankfully nothing wrong really, maybe a touch of hay fever asthma, but Banbridge Leisure Centre Treadmill has been getting a pounding as I gradually increased the distance and pace, from 2 Km up to 5 Km, and I felt I was ready to take on the challenge of an actual race,

This morning I got up early, checked out my running gear, and went to get the 8:20 bus to Lisburn, and Wallace Park, the venue for Wallace Parkrun, a 5Km timed event. For those unfamiliar with the Parkrun concept, they are a series of 5 Km races, all over the UK, and now spreading around the world, on Saturday mornings, and the best thing, they are FREE to enter. Obviously they are low key, staffed by volunteers, but they provide a full results service, and the stats on the web site are brilliant.

I arrived at the venue a little after 9, with the start due at 9:30. Friendly fellow runners and volunteers were gathering, and at 9:30 we started on the run. This week there were 110 entrants, all with our downloaded bar code, and off we set on a sunny, if a little breezy, morning. The course consists of one short lap, followed by 3 long laps, around the park, all on tarmac paths. The long laps include a really lovely hill right at the start, going up, then along to the duck pond, before descending sharply, just so you get no benefit of a downhill section to offset the uphill. Naturally I started off way too fast for my level of "unfitness", and by the time I had climbed the hill on the first of the long laps I was feeling it in my breathing. I make no apology for taking a walk break here, and subsequently on each of the long laps, I know it seems like a crime to walk on a 5 K race, but given where I've been, I had no qualms about them.

There wasn't really a lot to report. My only target today was to get round. I had hoped to break 30 minutes, as I had gone under 29 minutes for 5 K on the treadmill on Wednesday, but I hadn't accounted for the hills, and I was a little off target. I finished in 30:40, ending up 71st out of the 110 starters, and 3rd in my age group, with an age grading of 50.11%, a personal all time worst, which at the same time is a PB for my M55 Age Group, which I entered earlier this year. The best thing of all was that I got around without any problems from my back. Even now while I write this a few hours later, the back is feeling great, even if the legs feel a little sore - it was their first bit of hard work in 18 months!

Given where I was, I am delighted to be able to be writing this. Last year, there were many times I felt I would never be able to walk again, never mind run and take part in a race. All being well my progress can continue, and I can build from here. I am obviously a long way from being really fit, but thanks to Parkrun motivating me to set a target, I can only improve from here. It's like being a new runner all over again - Thanks to everyone who has encouraged me in the long road back, kept me incentivised and motivated, I couldn't have done it without you.... Now, that 30 minute target - When's the next try?

Baby Steps

It seems like years ago that I used to run, and maybe even longer to when I used to update my blog about my running. Well, as you can see below, running has not been on the agenda for the last 16 months, but I finally feel that my back is strong enough to take those first real baby steps back to running. I tried a few times in recent months to jog a little, but each time I could feel the back telling me I shouldn't be doing this, so I eased back, and left it alone. No point in damaging myself further, lets be honest, I ain't getting any younger.

I'm back in Ireland now, after my 3 1/2 years in Argentina, and while the weather isn't better, being back in Banbridge does give me a familiarity with old routes, and as I'm not quite back to work yet, I have time on my hands. After a weekend over in Devon visiting friends from BA, Monday morning saw the sun out, and my runners getting dusted off. Now, when I say I went for a run, it was more of a slow raising of the legs slightly beyond a walk, but I'll claim it. Obviously my muscle fitness in the old legs is weak, but the cardio fitness is even worse. I'll confess, the little I did hurt, but, thankfully, not in the back. I only ran for four minutes in total, two minutes out, a rest period, and two minutes back - My chest was killing me, breathing was tough, and the cardio fitness non-existent.

The great news is I was able to do it at all. It will be a long haul to get back towards a level where I can be comfortable running any distance, but that is to be expected. These were baby steps, and will be repeated in a gradual progression. After 16 months out, I can look ahead with hope, along with trepidation, but at least I can look forward.