Open Air

5k - 20:47

All up 6.5k

A week since my last run (which was the 10k).

Good to get back at it. I felt great throughout.

at turn to homestretch at 17:42 so was happy with that - usually at 17:10 round about then but to be sub 18 is good (& a decent 8k time can be recovered provided you're sub 18 at this point) so I was happy.

11:05 through the first loop & 14:10 through the penultimate turn so that's decent - usually 14:25 then I speed up to get under 18 for home.

I noticed the main thing on the run was the re opening of my chest that I experienced having not done any major cardio over the last 7 days - I walk daily but it's just to get out of the house with the dog & never lasts for more than 15 mins. I havn't hopped on the bike for a while now & Rep city hasn't been done in weeks.

So the breathing was the biggest thing - I could breath totally normally throughout the run which suggests in actuality I was jogging around - which is about right - still under 7 min mile pace - so pace is respectable but can go significantly faster. But to think that my record here for this 5k loop is 20:02 is ridiculous...

I have changed the route ever so slightly in that I go the long way round now so as to avoid the sharp turn into the estate. I reckon I actually have lengthened the route slightly by doing this but I am more than happy with this as I get to run on the road & not the concrete footpath which undulates underneath your feet.

I also eased up as I came in towards the end - I could have gone sub 20:30 if I absolutely went all out but I decided against it & reserve the strength for the runs I have in store for the rest of the week.

Overall really happy with it - I didn't run the last week as I simply didn't want to - so I didn't force myself to do it as there is no point in forcing oneself to do something that you don't want to do, that you don't have to do - not to mention the lack of races on the horizon - with Covid hitting a second peak - there will be no possibility for races for many months yet to come. The 1st Vaccine has been administered in Ireland today but will not do much until minimum I would say June. By the Autumn we can think about races again...

I tend to stay in the sport when I do the training I want to do - I've always been a really light trainer. The 6 weeks I've done straight in that Sept - Early Nov period of 6 weeks on 20 miles plus weekly is some of the most consistent training I have done in years in which my performance only marginally improved form my more usual weekly average mileage of about 10 miles (2 runs a week). 

Anyways... I think how decent I could be if I did 40 miles a week but, to date I cannot reach 35 without getting injured. This season I topped out at I think about 22 miles. I havn't had the desire to train any more than that - now bear in mind 95% of this was on my own (due to Covid etc) but to go beyond 40 miles a week it becomes like a job - i,e. you put in so much effort you therefore expect to be performing well at it due to the time you input but, as we know it can all blow up in your face... so I don't invest too much in the sport that way, when it goes wrong, I am not too disappointed... 

But the good days you have in running, like today in my case - just a perfect little 5k - make it all worth it... 

Lumberjack

10k - 43:40

All up 10.5k

Did the 5 mile loop (35:15) this afternoon (22.12.2020) then did the last 2k where the 10k mark is at the end of Bolands lane.

Weather was decent, a little windy - no rain. Temps about 7 degrees. Perfect really.

I took it real easy this afternoon yet I was 10:27 over the bridge (I have been 10:35 at this point on my 2 previous 5 mile runs) - found it tough enough mentally at about the 5k point, I wanted to stop & all that - this sensation passed after another 3-4 mins running - I got my wind back etc. It's all part of the fun.

Was 30:15 at Hennelly's pub. Not a bad hit out.., I enjoyed it.

I was going to do another 1.1k loop but to be honest my left ankle seemed a little achy so I decided to back off with it & just turned in home instead... the 10k was had, job done... 

Just Do it

5 miler - 35:01

Nice run - happy with it - not concerned about the time - this will drop when up the mileage.

Hadn't ran in 6 days so this was decent enough.

Getting a little bit annoyed at these slow times but look at my training the last 4 weeks - is it any wonder.

When I get back to bring more disciplined I'll be able to run more & I'll get this down by 90 seconds relatively effortless by lifting the mileage with targeted sprint sessions.

They'll want to bring back the road races though - awful tough to motivate oneself otherwise.

Although to be fair, if I set myself a key time to aim at - I can train for that & go for it.

Lets see.

Weather was fine - it did rain during the run but they were light showers - it was windy though - it never helps!!! 

Inertia

5 Miler - 34:50

Easy run this afternoon - went out for about 14:45

Did the full loop - not 8.1k 3 loops 

Weather OK - a lot milder than the last week or so - temps about 8 Degrees

Got battered with Wind & rain but nothing too off putting

A decent maintenance run & that's about it really.

Good to get out as always.

Not prioritising my running these days but it's hard to do that when there are no races scheduled for months to come yet.

Maybe now that the vaccine has arrived things will get better in the Spring & we can have road races again.

Let's wait & see.

I didn't bother go to the club Parkrun yesterday (Saturday) - I was up late (again) & figured with 2 days on the trot with 4-5 hrs sleep - I wouldn't be in Sub 20 5k form - there'll be other times.

Over & Out :-) 

Bottom Dollar

Just managed the 5k for this evening - 20:45

Wasn't an exact 5k as I just did 1 loop with the loop round Dun na Ri then ran back the long way to the house.

Crap weather + visibility poor for oncoming traffic - I should have got up earlier & got the run in when it was fully bright & not getting dark etc, same ol, same old.

Will have a tough session on Saturday with the club where we'll do an all out 5k parkrun type workout with a 5k warm up to get a feel for the route/warm up

With the 8 miler with Paul from Monday - I'm happy with that

Ankle not too bad & other than that - no complaints - just very satisfied that I have the opportunity to run.

It is a massive privilege - that's how I've always viewed it.

One for the Road

An extremely easy 12k with Paul - 58:22 mins 

Exceptionally Foggy afternoon - visibility very poor & very cool - about 5 Degrees.

Great to get out.

Tag along

 6.5k all up

Easy 5k this evening (If I recall correctly) this was a short one - about 20:40 for 5k

not pushing the pace.

Friend or Foe

5k this evening - 20:35

@ 16:30 - slight headwind, no rain, just before dark.

All up 6.5k

This felt very laboured this evening - normally I do this sort of pace easily. It was a struggle tonight.

Onwards & upwards to next run on Wednesday 

Sleep pattern the key culprit - need to get back to early mornings again - fell off the wagon over the weekend - dear oh dear...

To Daimonion

Nice 8.1k - 34:08

9.2 k all up.

Ran at 16:25, 11:00 flat for 1st Lap, 22:38 Second lap.

Not a lot to say other than the fact that I restarted my watch 2:43 in so I had a bit of fun with the arithmetic working out my live splits.

Other than that, an uneventful run(which is what you want). Very pleased.

work rate 80% - felt good.

Ankle a good bit better too.

Weather good - clear with a slight headwind - great lifestyle - would be doing very few other things if not running. It is one of the few select activities in which I really, really enjoy.

& that's saying something.

On the Road Again [Never left]

Not that I ever left the tarmac, of course...

A lot has happened since I last wrote here, but my running training has been going fairly well since I've recorded an entry here last.

I'm back in Ireland now studying a for a math's Diploma with a view of teaching next fall in the UK.

So, since I packed in my old job in July, I started an MS Excel training log of all my runs since July 15th, which actually looking back on it makes me quite happy. I am in good nick, & why wouldn't I be I suppose..

Anyway, there's not alot of room in there for waffle, so here is my space for that!

I've started getting up early again so I'm up now for about 05:00 & in bed for 22:00.

Yesterday I did a 5k in 20:11, easy running really, no huge strain on the workout & was certainly relaxed during the run & the time just followed, no particular reason - the 5 miler on Monday certainly helped the legs.

This loop is one I do round Gort town & has become my most enjoyable route, a 2.7k loop round the town & my house.

So, 06:00 flat through TC1, & 07:47 through TC 2, then 10:50 through lap 1 - wow I thought to myself as I didn't necessarily feel great as such for the fast time... anyway I tend to hover between 10:45 & 11:20 for the first lap entirely depending on how I'm feeling - typically it's 11:00 flat though for an even paced effort... 

Was happy with TC1 for lap 2 where I was about 17:12 & this I felt I could do well under 17 mins so the sub 20 for this route is coming :-)

Feeling really good about running now, Covid has worked 100% in my favour with being able to work (formally) & now study full time at home so I can't complain. Miss the running with the club guys though - all training has been cancelled until further notice so we're forced to train on our own, some situation the world is in... 

Looking for a session on the grass tomorrow, let's see how we go...

One More Time

Simple Easy 5k - 21:18 but forgot to set timer @ start for the route so probably 22:00 - also bearing in mind that this is a 4.8k route.

Good hit out - arsing round with my insoles for a while but I got going.in the end - no issues :-) only sore from the blisters that hadn't quite healed from Wednesdays run - which I don't mind as this discomfort wasn't caused by this evenings run.

Very busy on the road though - flippin hell.. met lots of cars along the boreen which would normally be dead quiet,

Roadworks on round the roundabout where I live - other than that a non eventful run.

Calves very tight this evening.

Looking forward to sundays run & tomorrows cycle.

Too high to get it right

Good 10k tonight - 45:53

Decent run - hadn't been out for run all week - walked 2 miles last night & the night before - other than that I'd done nothing - no cycling etc - just took a total break from everything with the bank holiday weekend.

Took it easy out the first 15 or so minutes but felt very refreshed so decided to give it wheelie in the first loop & was rewarded with a decent time of 29:06 out of the bridge at the usual time check - at the usual 30 min mark I came unhinged due to blisters again - its' become my main issue now over the last few months with my feet - I'd to mend my insoles again.

Unsure if the pain is due to the insole itsef where I've had to mend it with glue & tape - it's certainly better than it was but it's not great at all - I've a blood blister now - but anyway - I must make an appointment with the physio to get them mended - just don't know how long it's gonna be now due to Covid so I need to plan that properly.

Next plan is to run without any orthotic as it could just be my feet themselves so it;s hard to know.

Where I have glued the right side of my left insole (where it has since gone hard now as the plastic didn't stick to the foam (100% my bad) has gone rock hard. I'll cut it out & just tape it together - no glue this time... see how that works.

To be fair the orthotics arn't bad - the discomfort comes as a pinch (entirely from friction) which sorts is relieved from curling your toes of the foot that isn't in contact with the ground. I also need to get the Mycil cream & Mycil powder also.

So I've 2 mods to try out - different shoes then change out the glue for the tape only - failing both I'll need to get my spikes on & stick with the grass running perhaps & get on the bike to get me through the summer & get them bloody things repaired properly when the world goes back to normal.

The time tonight might be the best I ran in a while - the last 2 miles were so easy & I was easily in the shape for sub 44 if I pushed from the off - had one of those nights where I couldn't  get tired -  recognised I had t in the tank so I began to put the hammer down early at about 18 mins in & carried this through to the half hour mark - I then backed off for a few mins & then at 34 mins when I hit the top of the top roundabout I went for it & didn;t take my foot off the break until home - usually I'm suffering a little down the last 5 mins - tonight I couldn't get enough of  the road. The motorway was very quite so I took the liberty of running on the road where I would usually take the path which is notoriously undulating & not conducive for fast running - t'would nearly slow you down if you hadn't the legs... I was lucky tonight & I managed to get on a bit better than I usually would so I was very grateful for that.

May Day

03.05.2020 - 8 miler - 1:01:29

This was an interesting run where I did it with my mother while she was out walking back in Ireland - had her on the earphones while I ran, she walked - it was a nice touch. I had walked circa 5 miles earlier in the afternoon - did the run @ 6pm - meant to walk 5k but ended up extending it due to walking through new fields I hadn't seen before - looking for a possible running route.

Went out very conservative - still though 04:03 @ TC1 etc. quite a decent hit out but I felt good throughout. Weather was nice - 16 degrees, no rain.

No foot issues apart from when I wanted to pick up the pace round mile 6 where I was starting to blister the balls of my feet so I had to hold back.

This is better training when I used to do 8 miles in 58 mins because at least this time round I'm not going to burn out & get an overuse injury etc...

Havn't posted here in a while - due to Covid, all races have been cancelled so I've been doing roughly 10-20 miles a week - always getting out at least twice a week & I have been doing more cycling recently also.

looking good now heading into the summer - consistent training while I can.

Might try the 1k repeats on Tuesday - see how my feet are.

Discipline

10km - Circa 46 mins (10.4km by the way as always

Good enough hit out today - left at 16:50 so bright for most of the run.

went out well & was 3:53 at TC1, & 7:18 @ TC2, 9:00 flat @ TC3 - 11:45 TC4 (Over the bridge), TC5 15:10, TC6 16:03, TC7 20:55, TC8 22:40, TC9 27:49, TC10 On the way back up the hill for home (always find it tough & where the wheels really fell off for me tonight & typically I encounter the same problem but I am able to recovr & drive on again half way before the right turn bringing me over the bridge to reach TC4) 29:03 (so excellent running at this point - right on par for 44 something...) then began to slow big time to just a light jog about 4-5 times minimum - just ran out of gas & interest at this point I believe...  So I got to TC3 (in reverse direction) @ 36 so good going then blew up again so then 38 at TC2 I was still on for a 45 min 10k from here then was just jogging along the road from here - refusing to walk, then picked up the pace again & at the 2nd last junction then began to get pins & needle & my feet began to go numb - never happened to me before so I decided to pull up & walk for a bit - no particular reason - just tired I guess - even though I've had an excellent sleep - I then jogged home with a bit of a sprint towards the end - tough run tonight but overall heading in a good direction & looking forward to a run on Tuesday for the 8km race in Maree next Sunday. Below is a picture of us last sunday @ Coldwood.

I did try a run on Tuesday but I was really lacking sleep & motivation & needed the music that night to go through with the run only to find the MP3 had a flat battery - I went out the door was 2 mins in & I just sensed No, this isn't wise - so I turned round & went home - I've done this a few times now - there's 2 perspectives one can have here - that I just quit & this is technically true - however I have been running since 2011 to the present day & keep returning to the sport & run mimimum once a week for years & years because I love the sport. I always say, if I don't want to run & I stop enjying it & I see the training as a burden/chore, then I need to stop. This is also true however when in marathon training, you just need the time on your feet. I can adapt this approach later on in the year when I get to the stage that i am sure that I am going to run the marathon - I'll commit to the training in April after Kilnaboy 10 miler & I'll confirm in August once all the training is going well to actually compete. I think this year is going to be a really good one. Remember life's a game of inches.

Really going hard in my personal & professional life to get more disciplined & get the work ethic back proper. Not having terrible success but my mind set is beginning to change. I am getting my mental strength back. I am wounded but I am recovering.

Things are getting better.

Stay hard.

Coldwood 4 Miler 2020

Good hit out today - 27:03 for 4 miler in Coldwood - 25 or so seconds improvement on last year with roughly - possibly slightly less training.

1st mile split in 5:49 which felt so easy - was with a group of 4 others (3rd to 7th place) who finished in 24:13 territory 6:05 pace  - I overall averaged 6:45 pace which was decent - I obviously slowed significantly as the miles went by but I am confident with more training, etc I can do this easy in sub 24 - i.e. I am more than capable of holding that pace for 4 miles - it's not that tough of a pace to command - it's simply all in your head. I've said it 1000 times how I get to this stage. I believe in a few short years, if I employ proper discipline I will improve further - but you've got to really want to hurt yourself - once you do the times will be brought down & you'll be rewarded for your efforts.

Looking forward now to the Maree 8km in a fortnight's time - hopefully can have a decent performance here with this landmark race, then look to open out the distances as I head into preparation for 3 10 mile road races back home plus other optional 10 mile + half marathon races here in the UK in the meantime, which will take me into May time where I can kick my training up a notch with cycling also as I hover round the 30 miles a week intensity & see how my body reacts to this level of training.

Looking to be a good year ahead - January has been a decent start to the decade. Onwards & Upwards.

just a note in the world of running - the 36th Raheney 5 miler was on today & the standard was unbelieveable - 34 men under 25 minutes - unbelieveable!!!

Stretch

2 mile jog - just to stretch out the legs - legs not feeling great - v stiff sore from soccer & badminton on Tues & Wed nights - when I ran home after soccer on Tuesday - don't think this did me the world of good.

As my watch is shagged, I have to wait till the weekend so I have no time to report!

All good with run so look forward now till sunday.

This be the Verse

Easy, easy run this evening @ 7:30 min mile pace

Had football with the work crowd & ran home - 30 mins flat - 6.4k - Circa 07:30 min/mile pace.

Felt tired enough but was OK overall - just really took my time & enjoyed the process - I didn't fancy going much harder either to be honest - only 3 hrs sleep last 2 nights in a row - just refuse to go to bed - 03:30 as I write this.... on a Tuesday School night - silly boy.

Good to get the mileage in now for Thursday's hard enough session then race on Sunday.

Lullaby

Good Hit out tonight - 10km - No time recorded.

Forced to run to feel tonight which was quite nice really - my watch ran out of battery Monday evening so I have to get a small screwdriver to replace the battery - I will probably retrieve one at the weekend in Atherstone.

Good run tonight - went over the bridge normally 12 mins in - basically breathing normally like I had just gone out the door so happy with that (meaning there is so much in there left to give). Felt good throughout, left @18:25 & back for 19:15 so that's 50 mins minus 2-4 minutes for running up the driveway & getting in the door etc.

Happy with the run, Coldwood now for next week so looking forward now to this - should be a good indicator as to where I am fitness wise - last years time will be interesting to see if I can beat it @ 27:29... actually a ough enough task considering my training - I could well beat it but thing a sub 28 min performance will be a good result - or push hard for 26 something - who knows...

Aim to run now Sunday - might do a longer slow run - just easy 8 miles, tues do my fast hard 7.1km & Thursday do a nice easy 10km & rest up for Sunday then - brisk walking, small cycle if I can manage it. Then step up the distance again the week after & up the mileage a bit - each weekend now do a long run if I can - just 10% per week max... & do a couple of sprint sessions too to allow for speed in the Gort 5km. then it's all distance stuff then till Kilnaboy. then switch to racing several half marathon in the summer for the craic - see my list of Runs in the UK in my diary...

All good chief, all good :-)

Saturday night [Whigfield]

Good Run today - Solid 10km [10.4km...] 46:37

Felt good today - went out easy enough & just had the stuffing in me to keep going. As I am just getting back into it after the awful headcold that knocked me out for 3+ weeks - I was just targeting to get in the mileage & leave it at that. When I was out there I found that my times were roughly on par with what I'd usually be at so I decided to keep pushing & see what happened.

The usual tiring at the end but this is nothing new. Very happy with the run. Below is a summary for how I wish to plan out my Running calandar for this year - Targeting an Autumn marathon this year.

• Coldwood 4 miler                           26th Jan
• Gort 5km                                         16th Feb 
• Duhallow 10 miler                          8th March 
• Craughwell 10 miler                       22nd March [Book 16th-20th March 2020 off as 2019 Hols                                                          need to use before 31st March].
• Kilnaboy 10 miler (36th Race)       12th April

Then have a choice of marathons - I recommend I do one in the Autumn [possibly abroad...]

Irish Marathons:

• Tullaroan Marathon                            30th May (09:30) [Or Ballyhaunis 10 miler]
• Cork Marathon                                   30th May
• Longford Marathon                            25th Aug
• Dingle Marathon                                5th Sept

International Marathons [Come back & fill in later]

Moldova                                                    27th September (Chisinau)

Oslo Marathon                                          20th September 

Moscow Marathon                                    TBC September 

Budapest Marathon                                   TBC September 

Berlin Marathon                                        TBC September 

Bournmouth Marathon [UK]                    4th October [Will be working near there then]

Lisbon Marathon                                      11th October 

Eindhoven Marathon                                11th October 

Amsterdam Marathon                               18th October 

Frankfurt Marathon                                   25th October 

Dresden Marathon                                     TBC October 

Gran Canaria                                             November 15th 

More at: http://www.marathonrunnersdiary.com/races/europe-marathons-list.php

Need to Join Nuneaton harriers (for the UK) - use the track & do the odd session with them - possibly on a saturday & track sessions also.

Must also Join the Marathon Club of Ireland too [As I had intended on doing last year - but was working too much to do so...]

Meanwhile my beloved Maree AC are having their AGM tomorrow 13th Jan to decide if the club will continue - it's a shame really... Park run is a factor but they simply never had the numbers - the youth are not interested & the older members are... well....getting older...

Good times ahead.

Stay hard.

Alone Again, Naturally

Cannot believe last entry was 10th November - shame on me... Let's recap

Handed in my notice at work so that threw me off - very stressed out etc. This has all since been rectified so I am back on board, but since mid November the result of all this was that it threw my running off kilter.

Ran Hollymount - lovely course - tough psychologically however... After the 1st loop I wasn't feeling right at all - physically & mentally I was exhausted so I dropped out - could have finished but didn't think it was worth it really.

That was the 18th or something, handed in my notice the following Friday - resolved the issues Week 50 so between then & 20th Dec I ran probably a handful of times. I just wasn't happy with my life etc. so when I am not happy I don't run - it's always been the way for me i.e. if I am not running, something is up with me.

Over the xmas I caught that goddamn awful flu that half the country had so I was out from roughly 15th Dec- 2nd Jan (all my xmas hols!!! - I even took a weeks extra AL as it was owed to me & I was sick then too :-( ) so I ran twice - I ran I think on the 17th where I was off - 10km (4 laps - tough enough now mentally - had the headphones on) in abut 48:40, then a week later I went to do 6 laps but after 18 mins I called it quits (1.5 laps) - I didn't run the FoA - 26th Dec & didn't do the resolution 5km on 1st Jan - so was without a run for about 2 weeks before tonight run.

Tonights run was a simple 7.1km loop that I usually do when on form in just under 31 mins - did it tonight in 33:47. Now I was 7:25 at turn 1 - 19:35 at turn 2 & 16:20 at about turn - then a disappointing 21:30 (usually well under 20 mins here so knew I'd be posting a slow time...) then I got the expected side stitch coming up the hill - it then started raining also - not complaining as the weather is extremely mild recently & all throughout the last 6 weeks - it's been so nice.

So tough run overall but not hard really - time was obviously slower but that's completely expected, as that's off the back of 2 weeks of no running + inconsistent running since early November in general (getting out twice max every 10 days) as well as no cycling at all since early Nov really.

Mentally I was tough but not hungary - I dug in a little towards the end but the session tonight was just ensuring that I don't start to lose it.

That's it for now - have exams work related for my degree on Friday so best get at this now.

Donso [Donski Beats...]