Holiday Over - Now for the Hard Work

It's been 6 weeks since I updated here, which was mainly due to the fact that I spent 4 of those back in my "Other" home, Argentina, on vacation. Before I left for sunnier climes, and I confess I came back with a good tan, I had one more Parkrun, where I improved my Personal Best at Waterstown to 25:04, which is well worth a better time on a flatter course. With training going well in the run up to my travels, I was in good shape, and very happy with the way things had progressed into the autumn. The difficulties would potentially come in Buenos Aires, with a lot of social events to come...

My first week away didn't augur too well, as I only managed three runs in the first ten days, albeit the latter two were 7.3 Km runs, on a familiar road route, running sub 40 minutes on a route which involved a lot of junctions to cross. One of the problems in BA where we live, is that the nearest park is a 3Km run away, all along a main road, and with a grid system, there is a fair bit of stop/start running.

The following week we went to Mar Del Plata for a vacation withing a vacation, if you know what I mean. MDQ, as it's known, is an oceanside resort, some 250Km south of BA, with a great seafront, and with cliffs and a rolling promenade, there was to be plenty of opportunity for some decent running. And so it worked out. I got out every morning for 5 great runs, including a great hill work out one day, working the climb up from the oceanside to the top of the cliffs, not something easy to do in either Dublin or BA itself.

Back to BA for the last few days of the trip, and I had a race to run. Back in 2010, a new University was set up in Avellaneda, where we lived, and one way they involved with the community was to set up an 8 Km Road Race, free to all, with a Running Vest thrown in for good measure. |I ran it that year, and the following year the race became an 8.5Km Race as they had to change the course, so an unusual distance, which, in 2011, I completed in 46:40. 2012 I was incapacitated with my herniated disc, but I actually walked the 3Km "Fun Run" that year, so an event with a bit of history for me. Race day saw a hot start to the day, with temperatures well into the mid 20's by the time the race started. Although the course is pancake flat, the heat made me take it easy, and I ran a steady pace of around 5:15 per kilometre, kicking hard up the last 200m to the finish, overtaking a few in the last run for the line, and finishing in 44:32.

That was that for the holiday, last Sunday, and taking two days to fly home, along with a touch of jet lag meant only one run this week. Added to this is I have managed to come down with my usual Post-Airline cold, which kept me away from doing a Parkrun this morning. Next up I have the Clontarf 5 Miler next Saturday, and hopefully I can get a decent week's training in. Now the holiday is over, it will be all about building up over the winter months with Parkruns to help. Already entered the Rock n Roll Half-Marathon next August here in Dublin, so I have a long term goal, and once the fixture lists come out, I can look at short term targets into the New Year.

SImon 5 Miler @ The Phoenix Park.

A shot from last week in Rathfarnham

And now - This Week's Race....

It's so nice to be sitting down and simply write race reports again. No diatribe about injuries at the moment, and this morning I woke up to a far colder, crisper morning than we have been enjoying this Indian Summer in Ireland. Today's race was an extended distance for me, following my 5K Parkruns and the Rathfarnham Race last weekend, also at 5Km. Today was to be over 5 Miles in the Phoenix Park, with the finish being a grind up the Kyber Pass, certainly a challenge.

I just missed a bus to head over to the Park, so I decided, as the sun was out, despite it being very chilly, to walk over. It worked out well last Sunday, so another long walk warm up saw me arrive with only 10 minutes to go to the start. This Race is aimed at raising money for the Simon Charity for Homeless Services, a worthy cause, and is advertised as a Fun Run, with a lot of young people entering this through their schools. This results in a large entry, highlighted by the number of finishers showing 1,653.

Still feeling chilly, I moved into the starting pen, getting quite close to the front, given the number of under 18's in the pack dressed in varying fancy dress, and after a moving minute applause for Irish Athletcis stalwart Pat McCourt who sadly passed away recently, we were off.

Starting on Acres Road, by the Papal Cross, the first half mile was spent bobbing and weaving, and apologies to the young girl who got a clip from me as she stopped dead in front of me after her sprinted first 200m - Seriously, start further back, you should know that 5 miles is a long way to spring at 12 years old! (Rant Over!). Turning onto Chesterfield Avenue we were already setting into the rhythm, and Mile One was passed at 8:52. I latched onto a runner wearing a Deloitte's T-Shirt, and I kept her in site for most of the rest of the race. Turning onto the Ordnance Survey Road there is a gentle downhill gradient, and I passed the 2 mile mark with a 7:58 split, and the next mile through the autumnal trees flattered to deceive as we were heading down hill through the Upper Glen and the 3 Mile mark came up with a 7:44 split, much faster than I was expecting, but I was well aware of the uphills to come in the last quarter of the race.

From a racing point of view, I was now into unchartered territory, passing the 5Km distance, with the hardest part of the race to come. In the distant past, I remember running down the zig-zags in many races, but this time, it was up-hill, and glancing up and seeing those a hundred meters or so ahead, some 30 meters above my head as they reached the top, was not encouraging. I dug in, stuck with Deloitte's, and made it up to the top of the zigs, without zagging too much. Thankfully there is then the respite of the downhill on the Military Road, but again armed with the knowledge that at the bottom of the hill was a turn onto the Kyber Road, not named ironically at all, as this was going to be a tough grind.

Somewhere before the end of the downhill we passed 4 miles, with a much slower 8:43 split, and I turned determined to make it up in one piece. I was doing the Maths in my head, and could work out I was still on target to run under 43 minutes, but it was a tough climb. Clearly I haven't got the strength in my legs and I had to take a couple of short breathers, but as we flattened out at the top, I dug in and pushed on to "sprint" to the finish, although I nearly blew it as there was a Timing Stantion about 40m before the actual Finish barrier and I was kicking for this first mark, before realising there was still a way to go - BUT, I kept the kick going and made it to the line without collapsing (just!).

My time for this race today, 42:29, and a placing of 261st out of 1,653, and the age graded figure of 60.63%. Have to be pleased with the two chip-timed races in the last 6 days, but now it's back to training and Parkruns before I fly off to the Southern Hemisphere in a couple of weeks, and I'll try and take in a couple of races down there while I'm away. Things are still heading in the right direction.

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....