Blip

 11th Sept - 5k Harrow Park

great run except for the last lap which I decided to cut short as my feet were burning  up Re the blue runners - very flipping sore.

I've already broken in this pair & they're still at me.

Anyway - 6:38 for lap one & 13:20 lap 2 so I was getting after it when the discomfort set in - I could easily have finished off the last 800m or so but I just decided - nah, it's not worth it.

I even had to run walk the last 850m home - it was too uncomfortable otherwise...

Right bloody nuisance.. Still good to get the 18 min run in though... 

Huff & a Puff

8th September - Wed - 5k - 20:30

Run round Harrow Park.

Happy days. 

Tic Tac Toe

5th Sept 2021 - 4.5k

In about 20 mins or so

Went down & back (1 mile) then 2 laps of route - all up 3 miles Approx.

It was too dark to complete the 3rd Lap & knowing my luck I'd end up spraining my ankle due to the uneven ground etc so I called it a day.

Going Going

Thursday 2nd September 2021 

Same session As Monday - 7k all up - 30 mins

Had thai Session on Tues eve before the first day of the new school term

Feeling good on this run - it's a decent route.

New Found Joy

 Monday 30th August 2021 - 7k all up

The usual Harrow park 3 miler.

This was last Monday so I believe I did the usual 3 miler then 1k up & down

All up 7k & 30 mins on the feet

Happy days 

Sitting Pretty

 Friday 27th August 2021 - 20:05 - Nice 3 miler round Harrow Recreational Park.

I enjoyed this one.

Just a lovely evening for a trot about.

ran down in 3:30 (850m) + 2:40 to the start of the run point by the lightpost 

Then 3 laps round = 3 miles exactly (+/- 30 metres) 

Lap 1: 6:45 (happy as my 1st lap on Monday evening was 7:01

Lap 2: 13:40 (had to keep the pace somewhat reasonable)

Lap 3: 20:30 (had to put the hammer down a little bit to ensure an honest time) 

Then 4 mins back to house

So a 4 mile run in total including warm up & cool down.

Total time running = 30 mins Approx

Happy days 

Lurker of Chalice

 Monday 24th August 2021 - 25 mins run - Harrow Park 

Similar enough run to Saturday really:

Ran (well... an easy jog) down to the park (about 850m in Just under 4 mins)

Ran a lap of the large grass pitch (750 meters...) in 3 mins

Then 2 loops of the park (1 loop is 1 mile exactly) - so 2 miles in 14:01

1st mile 6:57

2nd Mile 7:04

& 1k back to the house

So about 3 miles & change - about 23 mins & change 

Muay thai tomorrow - looking forward to going - haven't been in years! I have no bike here so this will be the substitute/cross training :-)  

Loops of Fury

 Saturday 21st August 2021 - 25 min run

Roughly speaking.

I ran in the recreational park just off Hindes Rd.

so 1k to get there & back by foot

+ 3 loops of the grass patches (2:54, 2:20 & 2:30) & full loop of park - about 5:40 + a bit more then 

So about 20-25 mins on the feet running - just testing this park out today - to be fair it looks good.

Again, as always, I went out too late so it was getting dark so had to head home but otherwise I enjoyed it.

The Wealdstone Raider

Thursday 19th August 2021 - 6k

First run here back in the UK & to be fair I enjoyed it.

I ran from the house here to Uxbridge Rd. 3k up & back.

Issues with the route:

• Forgot to wear my spare pair of glasses.. (it was raining - not pelting down but still significant)
• Path slippy due to the rain
• way too much road furniture in the way of the paths etc..
• Too much traffic to make it possible to run on the road for >60% of the time

Other than that it was fine but I need to find a different route....

Felt good throughout the run - the fitness is there too so I am happy out.

Last Chance to Dance

 4.5k - Sunday 15th August 2021 - 18:40

This was my last day at home so I went out one last time on this route - I had scheduled to do an 8k but I decided with tomorrow & all the excitement that comes with moving house (& country!) that I'd cut the run short - to be fair it was almost pitch black out too so I decided to cut the run short.

Did well on the run too - felt fresh - was 17:35 at the turn too!

Then stopped the watch 2/rds of the way up the hill at 18:40

That's it.

Get Slugs in em'

05.08.2021 - 8k - 34:58.

Easy run this was. I went out "hard" (as I perceived the effort to be anyway) & kept a decent flow throughout.

I eased up considerably towards the last 2.5k or so (27 mins or so). I could have kept the hammer down but decided not to - it's just a training run!

splits were good. TC1 07:44, 10:23, 13:07, 17:43, 21:30, 25:55, 30:10 (could have gone 29:30 but as I say I took it real easy down the Loughrea Rd). 

32:30 at the turn, then decided to lift the pace again to ensure I get in under 35. I knew I would as I passed Supervalu in 34:00 - so decided to kick on & got in under my 35 mins - happy out.

I realised as I sprinted the last few hundred meters that my sprint is absolutely pathetic - I can't run fast at all! I actually don't really know how to :-) I could do with a few lessons.

Watching the Tokyo Olimpics at the minute - it's great viewing - Sifen Hassan may make history tomorrow in the 1,500m - if she can win this then she'll (bar a disaster) win all 3 events (1.5k, 5k & 10k) - but the test is the 1,500m - I hope she does it. As for the Irish contingency, it's best we not talk about this (as usual) - though to be fair to Andrew Coscoran, he is a name for the future... 

As for us snails (semi respectable club runners) - it's a cycle tomorrow then a 30 min grass run for Sunday.

I want to get some distance running in before my grand depart to the UK on Monday week where I start my new professional life :-) 

Open Chamber

 27th July 2021 - 20:30 - 8k - 34:49

Had planned for this to be a 10k. Decided not to as I was to have my Covid Vaccine the following day.

Went out really slowly & sped up - the key thing with this run is that I did not feel tired, at all.

I was able to keep up the intensity throughout the second part of the run which was marvellous.

The key here was I went out with little expectations. I had a few cycles behind me which helped with the breathing. It just felt so easy... 

As I was playing catch up Re the time, I was able to consciously focus on getting faster throughout. This is obviously a better strategy then going out like I usually do, hell for leather & trying to hold on & fading badly as such, then getting my second wind & try to keep it together somewhat.

This strategy works alot better, though I still feel like I am cheating. I have always loved going out hard & keeping that pace relentless all the way i.e. the only way is all the way etc. Certainly I can see myself get alot faster through taking it easier, but somehow it leaves me less satisfied in a way, it's funny...

Regardless, I thoroughly enjoyed the run & it's  great to be able to head out on the open road & run 5 miles all sub 7 min mile pace & finish up at the end, tired but not at all drained as it were - it honestly felt like a jog. In particular, my chest was just fully open & I could really breath - it's runs like this that have me coming back to this sport year on year. I hope that never stops! 

Tear it up

21st July 2021 - 5k - 21:04, 6.4k all up - @ 22:00

Weather is phenomenally good so I decided to leave the run late - I should of course do it in the morning but alas.

Note, I had ran 3-4 times when I was in the UK (for the last 12 days) - they were just small runs, easy 4k loops round the estates.

Despite staying active, this was a tough session I found, I was 3:30 through TC1 which is ridiculous as I normally fly through this in the 2:40's, so I decided I needed to keep the pace honest so I lifted it in lap 2.

6:25 through TC2, but to be fair I was 11:30 through lap 1 so not an absolute disaster. A little disappointed with the overall time (still technically sub 7 min/mile running so I havn't entirely lost the plot) but not great overall.

As ever it's all about the seconds & if you ease up a little you'll throw away 20-25 seconds in an instant (& in a competitive race 40 lads will pass you).

Felt good on the run as since I returned from the UK on sunday I caught a bit of a headcold that raced through me in 3-5 days, it exited my chest the day before yesterday therefore on the run breathing wasn't a major issue. Today as I write this (22nd July) I am 98% myself now. This was my first head cold I have got since the lockdown started in March 2020 - see isolating does work!!! haha...

I'm there or there abouts Re the fitness but I need to increase everything to get better (as ever)

More mileage

More targeted sessions

Better diet

More general cardio (i.e. cycling)

Sleeping at slightly more healthier hours - though I'm not too bad now, in bed for 00:00 - 01:00 & up between 08:00 - 09:30 since I returned home.

Etc, etc, etc,

Cycle now scheduled for today 

Addendum

 03.07.2021 - 8 mins run on Grass + 26 min cycle 

Travelling on Monday to UK, so decided to cut the run short - it started bucketing down & was very windy so I called it a day.

If I present myself to the airport with a raised temperature then I may not be allowed to travel so rather than risk continuing the run & getting a cold out of it, I stopped.

Not my style but deferral of gratification is the name of the game here.

I've been getting on the bike every other day or so & feeling good on it - as mentioned here before I don't record these sessions - perhaps I should.... I just want this to be a record of all my runs - nothing more.

That's it.

Brown Eagle

 Monday 28th June 2021 - 8.1k (3 laps) - 35:28

Really easy - went at about 70% effort overall.

Purposefully went out easy to just have some fun back running on the road again etc

I find it difficult to slow down & I strongly dislike paces slower than 7 min miles for anything shorter than 10k (I just think it's bad habit) so whilst I slowed down, I did struggle to keep the pace slow.

It's tough to look at the splits & accept them being not what you'd like etc.

So Lap 1 - 11:11, TC1, 2:40, 6:08, 8:06, 9:15

Lap 2 - 23:10 - TC1 14:40, 17:57, 20:08, 21:15 (@ 5k mark), 

Then at 30:08, then figured 6 mins to get back to the start, this went well in my head - I pushed it round Bolands Lane but then realised I had plenty of time (90 secs after traffic lights left) so I cruised in with 30 secs to spare - could have made this 35:15 if necessary.

All good.

Weather fantastic too - just ideal for running - about 15 degrees out - @ about 21:30

What a pleasure to be able to be on the road again. 11 years running since 2010 when I took up running seriously enough (i.e. I was running weekly & made an effort to get out a few times a week since 2010).

What a privilege it is to be able to run, in full health, 11 years on. 

This sport never gets old, never gets easier & always remains a challenge.

It's timeless.

Here's to 33+ more years of running! I sure hope I can do it :-) 

Jogging in place

Saturday 26th June 2021 - 5k - 20:43 - Again :-) 

Not a whole lot to say - good run - enjoyable - pushed it somewhat.

That's all folks!!

A Forest in Flames

Monday 21st June 2021 5k - 20:43,

Had some fun with this one - really enjoyed it.

First run in 16 days. Cycling every other day keeps me honest & also from entirely seizing up.

Tough to find the motivation to run since there are no races scheduled whatsoever for the forseeable future.

Once I get to the UK in Sept I'll be joining the local Muay Thai Gym where the 5-10k stuff will help.

It'll be fun & I'll certainly need it.

Might drift back into running then once the running races resume properly..

Last race was about this time last year - that 5k on the track in Dangan - hard to believe & I only managed to run 19:50 (though to be fair I knew there was loads left after that but anyways) - this is still to date my PB for the 5k.

The world is beginning to enter out of the lockdown & I am confident that this is the beginning of the end for restrictions. The momentum is with us but we've a while to go yet..

Very much looking forward to getting to the UK to start a new life as such - it won't be long now so it's best to get on with it Re training & get myself at least somewhat fit to assist me taking on my new life challenge.

Brick Workout

 Thursday 3rd June 2021 - cycle (26:17) & run (15:15)

Very happy with this overall - was tired after the cycle when I started out running but after about 10 mins in I felt much better.

Must get back into cycling daily & add the runs afterwards - it works a treat.

Overall 40 min aerobic workout which was great to get - unsure why I havn't engaged in these sorts of workouts sooner.

Right leg seems to be in good nick.

Onwards & upwards from here...

Selective

 30th May 2021 - 7 laps of Pitch - 15:18

Good run - very late but I made it out - decided to cut it short due to my leg (as a precaution) as well as genuinely being "tired" (whatever that means when you are running! i.e. we can always go further) so I called it a day strategically.

Nothing more to report - right leg was quite sore but not bad enough to be involuntary throbbing. 

This needs the attention of a physio as this is not getting any better.. I'll get to it in the fall if I am lucky.. 

May need to prioritize this for a life coach/therapist/psychotherapy etc.. can't do both (financially) - I could but I really don't want to, I suppose.

That and a running or Muay thai club & a GP.

Will run again on Wednesday & cycle daily in between.

Up to Isomorphism

Thursday 27th May 2021 - 7 Laps of Local Pitch - 15:29

Wasn't feeling it yesterday evening so I packed it up early. 

Experience tells me sometimes when enough is enough.

The best sessions are those where you are 40 mins into a run & you're inside the final 3k & you're eating up the road - it's a phenomenal feeling that - it makes life worth living.

Had a cycle the previous day & it helped on the run. This run helped my cycle today by beating my time by about 90 secs!! 

Will cycle again on Sunday & go from there.

Sleep pattern is all over the place at the minute but I'll get there.

Knocking

Friday 21st May 2021 - 12 laps of grass - 27:29

Felt good today on the grass. Had planned to do 15 laps but decided to to call it an evening on 12 laps in - very conscious now not to do too much Re my leg.

No issues with my right calf at all - some slight niggles post run bit no discomfort at all.

Just need to continue to monitor this & I should be OK with 2 runs a week on the grass.

Cycle every other day then aswell & I'm as good as I can be really... then take it to the UK & see how training goes in the fall - hopefully there should be some races on... 

Nice weather, cool but dry, slightly windy but considering there was a storm yesterday I was happy enough to get out without too much hassle - they had cut the grass too so that was helpful...

I've always struggled with boredom with grass running but I have managed to turn a task I don't like (running on that pitch) to an activity I now look forward to - I cracked it.

I keep count of the laps in my mind in terms of how many I have done.

Sounds stupid but I used to always lose count. Now I just keep the figure, say 7 in my mind till I cross the "finish line" then I have 8 laps (i.e. I have ran 8 laps & am currently completing my 9th, etc.

This really works, that along with feeling quite strong too really was refreshing.

I miss the road but I must keep off it now, for the time being... it beats not being able to run at all - (which is near catastrophic for me) - there is only so much cycling you can do (as a runner) before it just gets too time consuming etc... 

Back Peddle

Sunday 16th May 2021 - 23:07 - 10 laps grass

Back into it then - leg felt OK during the week so figured it would be safe to do a  run today (albeit) on the grass - I was right.

All seems to be in order.

Think I need to stay with the grass now & only do the very odd session on the road - play it safe.

Thankfully the school has many fields in it so when I start in September teaching I know where all of my training will be taking place.

Cycling (again) has been irregular but the run felt good & certainly didn't really notice taking 2.5 weeks off so this is good.

Might try a run on Tuesday - let's see.

Burning

Wednesday 28th April 2021 - 21 mins run total (circa 3 miles).

Since the sprint session on Friday I've had some tendonitis flare up in my right leg - bloody nuisance - I can't seem to run on it at all.

Went out for this run last night just to see how it would go. I came off the grass after 8 mins as it was getting dark but more so because that pitch is f***ing shit - I cannot wait to move to the UK so I can find some better running spots around the immediate area.

I then did a 1 lap on the road - I knew it was going to be a short one so I pushed a bit harder than necessary but I enjoyed it. 

Walking up the stairs this morning I can't really put any weight on my right leg without my leg buckling from under me (going dead/giving way) - this always goes away after rest but at this rate it'll be a week before I can run again really...

Thankfully I've been on the bike every night this week so it's been great - it really helped me on the run as my chest was completely loosened out & I found the run real easy - if only my legs could follow suit.

I have no solution for fixing this problem as it doesn't seem to matter what mileage I do, I seem to get these stupid "overuse" injuries whether I'm on 10 miles a week or 30 - what a joke!!! It must be something to do with my gait - I have no idea.

Only solution now is cross training with the bike - a good week off running entirely & get back to running when I am 100% confident this heals.

I've had this so many times before where I know the only solution is complete rest.

What an absolute nuisance - but that's running & that's what makes posting those great times (when you get the opportunity) to be so special. 

Attack

Friday 23rd April 2021 - 5x1k repeats alll up 10k

All good - went well 

Had a cycle yesterday (27:40) & before this I had what ended up being 3 rest days (due to not wanting to run & also had a slight injury (tender lower right calf - I genuinely couldn't have run on it even if I wanted to on Mon or Tues - I knew - ah crap - it won't be till later in the week now until I can run again!) 

run to the road 6:40mins (slow jogging)

Return jog - real slow & really enjoyed it!! 14:30

Splits:

3:45 (real easy)

3:55 (very easy)

3:56 (fairly easy)

3:59 (quite difficult)

3:55 (quite easy)

I think it's time to aim for 3:50 splits from now on as this session tonight was very very easy overall (thankfully!)

Before I do this though I ought to decrease the rest period between the reps to 90 secs & see how hot I am then! as taking the 3 min rests I have been taking is completely cheating/taking the biscuit.

running at this pace 4min/kms I find now to be very easy really - it's just stringing them together then as I have done now at 19:30 5k PB.

I am ready for sub 19 5k running absolutely no problem - I am a bit of a better runner than I perhaps realise at this moment in time, so I need to step this up.

I ought to try to do some all out sprints too for 1k & see how fast my 1k time is!! try to go for 3:30 - I can certainly do this as I have done this during 8k races before so lets try to go sub 3:20?

Who knows - as long as we continue to have fun with it that's all that matters :-) 

I'm doing 19:30 5k's off of 10-15 miles a week training - this is rather impressive - as I noted previously raising my mileage to 30/week doesn't seem to improve my overall performance really - imagine the pace I could go at with 40+ miles (following the general consensus that higher mileage yields better results etc - I could be alot better really (i.e. easily sub 18 mins etc).

However, perhaps it's just me but I notice I am getting fatter - not in terms of overall weight - I am hovering about 83kgs (& have been the past 2 years - (I was around 86-88kgs in Sweden when I couldn't run due to the adverse weather & excessive eating & high stress etc)) - so the weight is consistent however I really feel I have a full proper spare tyre around my gut now - it really bothers me but not enough to go the hard intensity workouts to cut the weight & get really fit. I'd rather be fat I suppose - but I would love to lose it but I guess I love them carbs more... Good god, when will I learn the real value in discipline - I go through stages of having excellent discipline but it tends to be temporary enough. As I get older I am getting better though I think - & certainly alot stronger as a runner every year!!! 

It will be interesting to see how my running goes when I start teaching in the fall.

On with the Show

18th April 2021 - 6.5k - 28:25.

Went through 5k split in 21:02 - really cushy & specifically decided to just jog round - that was fun - I put absolutely no pressure on myself & let the splits be what they will be (ran without the watch almost if you like). Went through 2 laps in 23:13 so that was fine but certainly still a big drop of pace from lap 1 to lap 2 i.e. I still need to work on even pacing. 

Had planned (again!!) for this to be a 10k but I felt quite hammered so I called it a day with 2 laps.

Could easily have gone on but the heart/the desire wasn't there to do so.

Went out real slow & really enjoyed the 1st lap in 11:08 & I was going really easy. I seemed to be laboring a good bit (i.e. seeming to having to be working) harder than I had wanted to work for the pace but what made me decide to throw in the towel was the muscle soreness on my calves etc - I have to watch that - thankfully the shoes were perfect (after about 15 mins running the initial discomfort went away - always seems to be my right big toe).

So nothing new - me just deciding to take it on easy street & enjoy the process instead of fast times - this is still new to me... I hope now this pays dividends on Thursday with the 5x1k sprints! 

I also went out at about 20:35 so it was getting dark. I think if I went out at a reasonable time I might have kept going but alas...

In dedication to Konstanze Klosterhalfen, Meseret Defar & Mattias Steiner - This one's for you

Friday 16th April 2021 - 5k - 19:35 - PB 

What more is there to say really - I am delighted.

Perfect conditions for fast running tonight though to be fair, went out about 20:20 - just about 30 mins before it would be completely dark.

I felt like shit all days physically but I think the key was the easy 5 miler on Tuesday, I had that in me Re the stamina. This sport never gets any easier - ever. 

I was finding it hard to keep it together for the last 1k or so - I really wanted to let go & ease up. I then actually did so (unfortunately) in the last 1/4 mile too - if this was an actual race with other people this would not have happened...  I'd say overall there is a minute that could come off this time with little change in my overall training (Re base mileage). Now if I wanted to go sub 18 I will need to step it up. Sub 19 is there as I currently am at present, I would just need to push a little harder. Today's run was at about 85-90% effort - it was comfortably hard but nothing special. I went all out & I got lucky, I managed to pull it off. I just wanted it in my mind that was it really... 

Watching alot of Olympic action from the 3 people mentioned in the title. One of them is of course not a runner at all, but rather a weigh lifter - his story is incredible - he lost his wife in a car accident in 2007 & turned round to win gold at Beijing the following year . It's amazing how the human spirit is so strong. There is more to all of us than we think, all of us.

I championed that approach tonight & was rewarded with a decent time. Next goal now is to get this to sub 19. It's very simple really, it's just get used to that pace & drill it in training Re sprints. Before I go to the UK I want to break 19 for the 5k - just need to knock off 30 seconds off - it's not that bad.

Tonight I even eased up considerably in the last 1/4 mile as I mentioned, I wasn't watching the splits all that much I was just happy I was well inside sub 20 - that's all I wanted - I went out to break 20 & I knew at that point I had loads of time left to do that (as I have never managed to do that for this course) so once I knew I had that, I eased up - the result was a 19:35 but it could have been 19:20 very comfortably. I am thrilled with it but at the same time there were patches of the run where I eased up a little where I should have been flooring it instead.

It all comes down to how much you want it, & I wanted my sub 20 tonight - thankfully, I got it, All was set up for it, had some previous runs done, weather favourable, well rested & eating well, very motivated Re college work etc,

I was impressed with how uncomfortable it makes one feel when you push it properly - it's bloody hard going - it's just getting used to a fast pace - I wouldn't call 6:20 min/mile fast but it's uncomfortable if you are not used to it.

I'll take it - I am happy with this, onwards & upwards now - will cycle tomorrow to open the chest out, rest sat & fairly conservative 10k on Sunday - if I don't take this run easier than I would like then the wheels will come off - it's very counter intuitive really I think. Anyways, happy days, smiles all round.

Splits as I can remember them...

TC1 2:48

TC2 5:40 (I think - it may have been 5:20 I simply cannot remember) 

TC3 7:30

TC4 08:XX (no idea - sorry)

TC5 10:29 (I remember this well as my best ever prior to this was 10:48) - on Tues I did the lap in 11:10 - I still used to consider this not bad!

TC6 13:40 (14:05 was my previous best at this point)

TC7 16:47 (I think)

TC8 (18:30 - I remember this vividly being 18:30 at the turn - this was great!!)

I then managed to get to the end in 19:30 - I purposely shuffled in the last 40 meters (I wasn't thinking about the 5k PB at all, I didn't really care I suppose...) so the watch stopped at 19:35 so its good to know I can get there in 60 seconds if required - but you need to be on your A game in order to do this. It's amazing how much faster you can be if you just go into the territory of hurting yourself - badly to the point of heaving after you stop running.

The key thing to do now is not another performance like this now until at least next week - all other runs need to be proper chilled out efforts - I will experiment with this idea for a while & will increase my distance & see how this suits... 

Big difference I noticed was my shoes - I'm running on these light red Karrimor shoes I have - they are brilliant & I will be reserving these for hard runs only going forward - they feel like feathers... 

I didn't care about the splits, I just pushed hard - I was brave & when you run like that with everything on the line the times seem to look after themselves. All I cared about was being sub 20 - I got the 30 secs sub 20 for free as a result of pushing hard.

Tonight was a race (unplanned as I actually scheduled to cycle tonight & run tomorrow but at about 17:00 I decided I fancied a run instead, so I did & boy am I glad I did!)

So it just goes to show, you can get a PB outside of races!! I sure wish we had some races to go after this year, sadly I think it will be 2022 before we see road races returning though...Maybe Hollymount in November, if it's on, I'll fly back out for it from the UK as from September, I will be based out of north London (unless we get yet another lockdown I could be "working from home" & stranded in Ireland - nothing would surprise me...).

Toe the Line

13.04.2021 - 8.1k - 34:56

Scheduled for a 10k - 4 laps (or as I call it, 3 laps then a quick dash to Apache...)

Beautiful evening for it - nicest we've had now for a long time to be fair... Sun beating down, clear blue skies, like something out of Portugal minus the dead heat... 

Did me 3 laps for my 8.1k but couldn't get my dash to Apache in as my right big toe was playing up on me (it was them shoes...) 

Felt like shit on the run A-Z - just that tired + dehydrated feeling but still kept it honest Re the pace - went out super slow & decided to chill out - still managed a 22:56 time for 2 laps - not bad really... & it felt really easy (even though I still felt crap as such) - all the speed is gone out of my legs now due to lack of speedwork as well as lack of stamina due to no long runs taking place for a very long time now...

Had fun with the run though & that was the goal.

Cycle planned now for today - I may actually do it, but I doubt it all the same :-) 

Lets see...

Annihilation

This is a run done on 11.04.2021 - this past Sunday 

5k - 20:15 - suffered a bit here but about 80% max - no activity at all (not even a walk in 48 hrs) but decided to go for it. Wind & rain at about 20:15 - decided eventually to brave it. I decided I "felt good" & went for it - I felt so sluggish & slow throughout despite my best efforts! this is usual.

Provided I stay within the current mileage I am at now I won't get much past sub 20 mins.

At the moment I will experiment with the slower paced stuff for a while then hammer out some hard sessions in between - I do need to up the mileage though to be fair - be it on the bike or otherwise.

I have a new 1k stretch for sprints layed out along the main Gort road - it may be better for Speedwork -

lets see.

patience, slow mileage, targeted  speed sessions & the passing of time is where the gains are seen in running - no exceptions - yet I insist, 11 years on that it works another way - I always end up getting it arse ways... 

Paragon

Thursday 08.04.2021 - 5.5k all up - 23:53 

5k split was 21:04. Another easy one. The run was easier than Sunday but not by much really. Just not fancying the running much - just running on empty really.

I was going to do the 8k (3 loops but I ran out of time - quite literally - so needed to cut the run short).

Hopefully there'll be a few races that I can go to before I return to the UK in September - who knows.

Deuce

Sunday 4th April 2021 - 7k - 30 mins 

5k split @ 21:20

Took this really easy - it's been 4 days since I've shifted my routine, I didn't feel up for the run but went out anyway - glad I did really. It sure regulates my sleep so I can perform optimally at work etc!

Enjoyed the session, but it seems the slower I go, the harder it is.

I am used to pushing it during my training runs so doing the workout at about 50% effort level - this felt way off really... I usually give all my training runs 85%+ effort. Clearly after years of running,I still don't know how to train optimally as I know the advice is widely known as basic advice that a lot of your runs should be done at conversational pace, but for me, on my own, I find that insufferably boring. Running should be hard, always, my view is if you have enough energy to look around etc, you're not pushing it hard enough... Period. It's stupid & wrong thinking this, but it's the way I am & has always been my perspective on the sport.

Original plan was to do a 10k but I left it too late & again went out at after 20:00

11:29 through the 1st lap with no real nor desire or sight of getting any faster either... 

One could say this was my worst run in months but as I specifically targeted going out slow as a leisurely jog, my hope is that I get happier running at this sort of pace so when I need to up the pace to 06:15 min mile pace, I can shift rather easily when needed.

I think the slow runs are perfectly fine so long as I do the following relatively regularly:

• Long run (minimum 6-8 miles weekly)
• fast hard 5k session biweekly & or 5x1k repeats for speed
• Hard tempo 8/10k weekly
• Cycling
• Slow grass running too
• Other runs, slow & relaxed focusing on breathing & form & spending time on feet.

Have a cycle penciled in for tomorrow, lets see.

Desire

Friday 2nd April 2021 - 5k - 20:33 - All up 6.7k

Felt really good going out. As the clocks have gone forward now there is extra light & the weather today was phenomenal - about 16 degrees, clear blue skies - it would have been (relatively) too hot to head out for the run earlier in the day - so I decided to have dinner at 18:30 & risk a late 20:30 run, which worked!

I purposefully went out real easy. I've switched my routine back to the healthy early mornings again so I'm trying to wind down in bed for 21:00 & up for just after 04:00, so running at 20:30 is ridiculous.

Anyway, 6:15 coming off the bend & 08:08 + 1st lap in 11:10 but at the same time I was at the TC 2 for 14:34 (I consider a good run to be 14:25 at this point) so this wasn't at all bad.

The finish time is mental as I'm only 30 secs off the PB for the course, so I think back to when I give this route my all & I think, does it really pay to go off that hard - the idea being you'll hold on but it takes so much more mental effort... 10:47 1st lap - I must rethink this... anyways..

I havn't been this happy in months - from about Oct/Nov until very recently I have been "stuck" I would say mentally Re motivation. But now that April is here, my exams are in 6 weeks & a short summer Re getting the move to the UK orchastrated, I feel really motivated & positive about my life now. I am chuffed that I am making it happen, once again, Re my routine & getting after it.

The running is the icing on the cake - I owe the sport so much - for 11 + years now it's brought me so much joy - here's to another 51 years (Assuming I make it to 76 - doesn't seem that unreasonable does it?) Touch wood.

I am uncertain about a cycle today (Saturday) - think I ought to skip the cycle today & focus on another fun 10k run tomorrow - lets see.

I am in a very good place. I hope my future will be as good as I'm feeling at the moment, if so, My life will be actually worth living, actually worth trying & fighting for. I live with this hope. I live, for today.

Scrub the Blocks

Easy 10k - 43:36 - Sunday, 28.03.2021.

I went out at an easy pace & decided to stay at this pace throughout - I took it really slow.

At the 5.5k mark I actually came to a halt & walked for about 30 secs (mentally tired I would say).

TC's were 08:05, 10:42 (!!), 13:49, 18:20, 21:47, 26:20, 28:03, 30:57, 34:53, 36:05 (at 8k)

Happy enough with the run.Weather was rubbish, wind was strong & raining - not hard rain but enough to slow you down. I hadn't ran or done any exercise for 2 days (walked dog immediately prior to the run).

Very interesting to go really slow vs running a hard pace (or at least what I perceive the be a difficult pace!), I was actually hoping for a -ve split but I didn't have it so I decided to stick to the game plan of going slow.

it is quite remarkable that if I radically drop my pace - I am only off by about 2 minutes or so over 10k - the difference I feel in the run - during & after is huge. at a 44-45 min 10k - I could carry out a conversation - with a 41-42 minute there is not a hope I could sustain rational discourse...

Onwards & upwards for the next run now.

Concrete Hopscotch

Landmark session today - 8k - 34:15

Not Re the time but with what the workout told me about what I am capable of.

Really happy with the run - just went out & performed well.

Originally gauged it to be a 10k but I decided to cut it short as it was getting late.

The key thing this time was I focused on my breathing.

It made a huge difference.

The cycle the previous day did so much for me - it's quite unbelieveable!

Here are the Splits:

TC1 2:20

TC2 3:!5

TC3 5:05

TC4 6:50

TC5 7:25

TC6 8:05

TC7 10:02!! (I used to be 10:30!!) 

TC8 11:45

TC9 12:45 (finally under 13 mins - I always know I am having a good run if <13 mins here)

TC10 15:35 (normally 16:00)

TC11 17:07 (usually sub 18 I am happy with - 17:30 I see as an achievement so to see sub 17:10 here - happy days!!)

TC12 20:51 (excellent - sub 21 here is always good) 

TC13 25:15 (Again sub 26 here is the usual aim & this is good as I was laboring at this point really & had lost control of my form & my breathing + wanted to stop et al) 

TC14 26:40 (sub 27 is the general aim - once saw a 27:03 so this is new territory too & I was beginning to suffer at this point) 

TC15 29:30 (actually not that impressive - usually sub 30 is good here but just 30 secs off I was disappointed considering how well all the other splits had gone etc - regardless I was (or what I perceive to be) hurting coming down that road where I should have been bombing it instead (I took my foot off the gas - that's where running with a group can be helpful though I do prefer running on my own really - I always have - that's what makes road races special...) - once I can reach 28 mins at this point I'll be happy - I will reach sub 29 here with relative ease soon & will get to sub 28 with some slight modifications with my training over the coming few months - I won't need to make major changes really - then eventually I will reach a point where I will plateau & will only be able to get faster with bigger weekly mileage.)

TC16 33:15 

& home in 60 secs later - at that point it is easy to swing round & make a 10k out of it but nah - I went on an all out sprint the last 15 or so seconds - the other 45 secs I lifted the pace but didn't really start hurting till I decided to really go for the line (I do rarely do this to be fair & I should practice this more really!!! 

The key here with me & my training is targeted sessions - I seem to respond best to these... go for a 10k run tues & thurs doesn't seem to do much for me - I like to have a specific goal for each session. The mileage doesn't need to go beyond 15 miles a week (8k run, 4 mile (grass) run then 10k on Sundays - that type of thing ) with 2 cycle days to keep the lungs pumping hard. Incorporate the sprint training - every 2-3 weeks change out the 8k for this session &/or just have the 5k all out session also with 3k recovery at the end. Lets do this for 6 weeks then see where I am then.

I heavily suspect I can get down to 32 min for 8k with this approach alone.

Then I can consider maybe lifting the mileage slightly either on the bike or foot to say 20-25 miles. I just know from history that I do not (seem to) respond well to higher mileage training - my body just cannot take the impact.

The biggest thing is getting used to the discomfort of running harder than I would intuitively & having the desire for this level of intensity - then it's about being able to bash it out to the finish line & being able to lift the pace significantly inside the last 2k (especially in the last mile etc) so the others cannot live with your pace as it were... 

I think I have hit a landmark workout today though. 

I really focused on the breathing (from the cycle last night) & put this into practice & boy oh boy did it work out or what!!!

Good times, literally!

Holding Sacred Ground

Friday 19/03/2021 - 5k - 20:10 (6.7k total 27:36 - 5k-6.7k very slow - 45 sec walk break at end of 5k)

Delighted with this run, felt OK heading out but had to work hard initially & then was able to work on relaxing throughout the run. I was 10:50 at end of lap 1 - 14:07 at the bend into the Natus Road - usually 14:25 on a very good day) 

The time is very promising & I am delighted with this. I am writing this the following Monday so my memory is less reliable but I recall it being a decent run with an awful lot of room for improvement.

As ever, with these sorts of times, it did hurt, but not half as much as it had hurt me when I have posted previous times here. My record for this route I believe is 20:03. I had to run the long way round the final bend too so I think I could have equaled my PB for this route.

My actual PB is 19:52 on the road (during the SOG 8K back in 2017) so I have oodles of room for improvement here - I see myself being able to get to sub 18 pace with this event eventually, I am not at all far off - but as mentioned before I need to start getting into the low 19's & feeling like that is comfortable then target the better times. 

This is great news as I have accomplished this with terrible training & no cycling, no long runs, no targeted sprint sessions & all on my own with no races in sight for months, just my own determination.

I went out hard & with the intention of running a decent time, if it wasn't to be I was willing to accept that too but I did feel rested going into it - that is extremely important...

That's all for now. I am going for a cycle today now as I want to give the heart & lungs a workout without the impact factor of the concrete.

Onwards & upwards as ever.

Lesson Time - Learning Time

Tuesday 16.03.2021 - 4.5 miles 33:51 

This is a run I did on Tuesday.

Grass run 16 mins, then I went on the road as my ankle was getting irritated due to the aggressive 90 degree turns every 30 seconds. It normally doesn't  cause me much worry but for some reason today it affected me. Rather then analyse why I stepped off the grass & decided to hit the road. Today, I listened to my body so that was that.

So I went off to complete 1 loop & then kept the watch ticking & continued 1/3rd the way round again home to be in under 34 mins total. Chest felt good but my legs were delicate after from the impact of a few runs in a row now.

This is a signal that I need to get on the bike really - I must prioritise this for the summer months as the evenings get longer etc.

This was my last r - later today I aim to do a hard 5k - let's try to crack sub 20 :-) it'll be one sure shock to the system with 2.5 days of more or less total inactivity - but lets see what I can do :-) 

Theme For an Imaginary Western

8k - 34:57

Nice run. Happy with it. The decent time was there but I purposely didn't push it.

Weather decent - 12 degrees, overcast, no rain, wind minimal = ideal for running really.

Felt good, time checks all pleasent - slowed down at the hill - 19:03 over the hill 21:20 rather than 21:07 previously - again wanted to stop running as it was not pleasant going at this stage however I reminded myself just give yourself 2k & you'll feel better & this patch will pass - that always works.

The aim was to get the session done - the aim was actually to do a 10k but I decided I had enough with the 8k- I'd say that was a wise move really... 

TC 1 was very encouraging with a 07:35 round the bend so this is decent really. 17:30 at the bend too where I am usually posting 18 mins flat so this is good too i.e. things have improved as it were - also 25:30 at the end of the road where I normally look to get in under 26 mins so despite slowing I had recovered at this point to be in the mix for a low 34 time. At this point I, again, tactically decided to pull back the effort which allowed for a 29:57 time at Hennellys & I jogged it home really - decent output.

Happy with the training thusfar - felt like I was jogging too in the 1st mile (which of course I was!) so to get in for 07:35 at the bend is good enough for me... the rest is silence (sorry that was Shakespeare!) stamina :-) 

To Different New Beginnings - To Prosperity & Beauty

09.03.2021 - Tuesday - 30 min run

Did 18 mins on the grass & the lap round Gort completed the 30 min run.

Horrible conditions - near gale force winds & lashing rain - bloody awful but once you embrace it & are motivated to run & have a purpose to be out there then it's the same as if it's sunny outside - the weather no longer really matters... 

Of course the ideas was to do the entire 30 mins on the grass, but as the weather was crap, I kept putting the session off so I didn't get out there till it was almost dark - so I had to finish the session on the road...

I will run tomorrow - should have been running today but wasn't feeling it, stomach is slightly dodgy too so deciding to leave the hard sprint workout - you need to be in a good place for these workouts otherwise you'll run yourself, quite literally, into the ground.

Likely will do a interval session on the grass to compensate - need to be careful when sprinting on the grass as it's an absolute health hazard running on that field... anyways..

Closing the Circle

07.03.2021 - 10k - 42:07

What's not to like?

Weather perfect - absolutely ideal, dry, overcast, no wind, no rain, 10 degrees, 18:20.

This run went very well - I didn't leave the house on Friday (after thursdays run). Yesterday I took a brisk walk with Bobby. That was it.

Just before the run I walked Bobby then straight into it. 

TC1 07:30

TC2 10:05

TC3 12:57

TC4 17:25

From 4.5k to 6k I eased off as I was genuinely tired & running out of gas & getting ready/hoping for the 2nd wind. At this point I wanted to stop etc, all the usual things went through my mind but, as ever, I just kept going. i.e. that awful feeling of running too hard "I need to ease off" etc. was screaming at me but then I remembered, I'm going really well, why should I stop etc.

TC6 21:07 (this is where I lost & continued to lose time through to TC7 - I had a good 15-20 second advantage at this point than on my previous 8k & I lost this during this part of the run - I decided (I suppose unconsciously) that this was OK as this was a 10k & not an 8k etc).

I received my second wind, as it were, heading down the Loughrea Road. 

TC6 30:00 (Hennelly's)

TC7 32:30

TC8 32:45

TC9 34:45 through 8k

Then continued to increase the tempo over the last 2k - I really worked the last 2K hard now & was rewarded with a decent time.

I thought this was particularly impressive that my speed actually significantly increased today as the run went on, especially inside the last 2k. A brilliant piece of running today - Best performance of mine in months.

Recovery run now in store for Tuesday on the grass. Absolutely delighted now with this outcome.

I didn't even run that fast today - obviously 42 min 10k is nothing special but bear in mind my PB is technically 41:51 (Claregalway 10k 2015) - I'll easily smash this this year.

Well capable now of going sub 40.

Only issue really is that this was supposed to be a slow 10k run with next Thursdays session in mind - so I cannot expect this performance weekly - or can I - if I keep the mileage down maybe this is my new sweet spot - time will tell.

There will come a point that I will plateau too off this training, but I certainly havn't hit this at all yet.

& another night of avoiding eating crap from Aldi - I hit the Brown Bread & Sweet tea - this works a treat!!!

The Portal is Open

This is an entry covering 2 runs:

Tuesday: 02.03.2021 - 30 mins grass run

Got dark at 16 mins in so I went on the road & did a lap of Gort - started at 18:10 & home for 29:57

All up 8k (usual 1.1k cool down)

Thursday: 04.03.2021 - 5k all out - 20:18

This felt good - really good - I went out hard & didn't let up

Obviously the time isn't impressive but on a diet of  < 10 miles a week for the last 2.5 months as well as crap sleep pattern + average (at best) diet etc, this is pretty good.

I must do some sprint training now to get this time down.

I felt I was working hard but not exactly pushing to the limit - there is loads more there.

I couldn't have ran that much faster but I just decided to push that pace & that's all it is - just getting used to that pace again - the rest comes with getting used to it - there was nothing hard about 20 min 5k pace, it's just getting used to it, at that level you start to go into the top 10-15% of runners - so it's tough but nothing as compared to those who run sub 18 min 5k on 50k a week or those doing sub 16 min 5k on 60 miles a week etc..

I've never been a big trainer but I know if I can run 3 times a week with targeted workouts that I can improve again this year & break 19 min for the 5k - that should be relatively easy really & I shouldn't have to lift my mileage up past 25 miles a week to do this - just do some more cycling & harder interval threshold sesssions - that's it - as well as living sensibly. 

My body breaks down after I enter 30+ miles a week territory - I simply can't handle it, so getting to that next level which you can only achieve really at 50 miles + per week will always allude me - but that's OK as I love my running the way I currently am doing it & have done so for the past 11 years now.

Tomorrow (Sunday I'll do a 10k - relatively easy) then for next week a nice 30 min on the grass on Tuesday & then do 5x1k sprints on Thursday (go at about 15:00 after the cryptography lecture...) 

My Goal then is Fri 2nd April - try to break 19:30 for the 5k using my usual route - this should be quite do able now really - though it would help if I had people to run with (thanks Covid!) 

Sweet Chin Music

Sunday 28.02.2021 - 8k - 35:00

Good hit out. Not overly impressed with the time to be fair but I seemed to dip in the middle of the run as I was well on course for a sub 34 min 8k inside the 1st 3k... (this is all on average less than 10 miles a week with no sprint training nor training with anyone)

TC1 - 7:35 & well ahead of where I was at on Thursday (about 10-12 seconds I think) 

TC2 - 10:15 - not bad but not as far ahead as I'd like 

TC3 - just past 12 mins over the top

TC4 - This was disappointing - 17:38

TC5 - This was even more disappointing with 21:15 (vs 21:07 on thursday) 

TC6 - 23:46 over the top

TC7 - 25:50 (always good to be sub 26 mins here) 

TC8 - 27:27 - I thought this was extremely disappointing as to be fair to me I was bombing it round this part of the course - was 27:03 here on Thursday

TC9 - 30:07 - I died along the Loughrea road stretch, I could have gained big ground along this section of road but disheartened by my time, I guess I slowed up, big time!!

TC10 - can't quite remember, think it was 33:something, who knows

TC11 - remember this was 33:55 passing Supervalu - oh dear... this was going to be a big push for anything sub 35.

Was originally planning this to be a 10k but said to myself if I felt like it then I can do the 10k. On Thursday, I felt like doing the 10 but decided to ease up & be happy with the 8k. this time round I figured nah, I don't fancy the 10k so I didn't bother - that's OK too.

Anyway, overall, I felt equally as good as I did on Thursday, if not better really, especially at the start. Weatherwise, today was one of the nicest of the year!!! I went out at about 18:10, just felt really good floating, (well grinding really) along for the most part. Happy to give it more than I have been giving it in recent months as I can see the spring really kicking in & me needing the running a lot at the moment.

Grass session (30 mins) planned for Tuesday @ 16:00 - will review then what to do from here - think a time trail 5k then is on the cards for Thursday @ Lunchtime with a hard 10 k looking likely for the weekend then...

Doing Well

2 Good Runs to report 

Tues 23/02/21 - Ran 5k in Approx 21 mins - easy running

Here I actually did just the 1 loop then I jogged a bit more than decided not to continue - 5k total roughly.

Thur 25/02/21 - This was yesterdays run. Felt great heading out - the sun was shining all day - about 12 degrees - was 18 degrees in London. I went out at 18:00 - a sure sign the seasons are changing again.

I simply felt great throughout. my sleep, though not entirely regulated is better now & I noticed in in the run. Even as I write this entry on Friday evening, I still feel really good this evening from the run, I feel I could do a good run, I feel hungary again - this is when you know that you are on form.

5 miler in 34:30 - this was a good run where I didn't go out hard at all, I just left myself fall into the pace of it.

7:40 at the turn, I had one of those runs where you actually forget to/don't bother with the time checks as you are feeling so good, you know your times are solid as you are grinding away so you know that there is no immediate benefit in checking. Rather than the huffing & puffing & really struggling with the run then having to check the time to see if you are on track or not.

Thursdays run is why I run - I had a great run altogether. I've ran much faster of course previously but not for some time as well as the fact that there was loads more there if I am willing to sacrifice.

I was 10:20 at the bridge, 12:15 at the turn, 17:30 at the turn at Lisk, 21:07 at the turn in, 27:03 onto the Loughrea Rd. 32:40 passing Bolands lane. & 33:40 just prior to Supervalu. Finished for 34:30, could easily have dropped another minute on this - this would bring me to where I have been previously.

We all know what I have to do in order for this to happen:

• Up the mileage
• Up earlier & bed earlier too - discipline & sacrifice
• Better diet - Cut out the crap - drink more water - cleaner fuel
• Cut weight - get rid of my now well forming gut (drop 5kg's easily - I am 82kgs now - I could easily bring this down to 75kgs - I was hovering between 85 - 88 kgs in Sweden though so I'm actually not too bad, though I've never had a more noticable gut in my opinion...) 
• Cease snacking & stay hungary
• Re introduce sprint training (5x1k repeats). 

Fun, Fun, Fun

 A simple 15 min run on the grass

That's it, as that's all I had time for :-) 

Felt good, it went well & I look forward to a hard 5 miler on Sunday.

Testing 1, 2, 3

This entry covers 3 runs:

7th Feb - 6.7k - 27:37

11th Feb - 7k (roughly) - 30:30

14th Feb - 5 miler - 36:09

All runs were hard enough for me - still getting back into things - just need to get back to more regular runs, tighter sleep schedule etc, etc, etc...

Let's see what this week brings!

Back to Back

This records 2 runs:

Run Tuesday 02.02.21 - 28:07 - Distance I cannot recall but this is how long I stayed running for

Believe this must have been 6.7k..

Ran Thursday 04.02.21 - 27:46 - 5k in 21:10 (I was shattered). 6.7k route total

The below recalls the run on 04.02.21 - the other run I cannot recall I'm afraid.

Was absolutely shattered tonight - 1st lap in 11:15 - previous run did 1st lap in 10:55.

I was 05:50, 07:50, 09:15 & 11:15 on lap 1, then 14:40 & 17:53 at lap 2 but then 19:10 at petrol station & then 19:50 at the turn & 21:10 to finish.

I was absolutely shattered on the run yesterday & I have absolutely no idea why. I'll just have to live to fight another day.. this is perhaps because I am very content with my life at the moment. I often find I do my best running when things are not going so well etc... it's interesting that.  

Steady Eddie

5k - 20:31

All up 6.7k

Good hit out - felt great - good splits - went out hard (the only way I know how) - was rewarded with a solid time - bear in mind my best here is 20:02 for this route. TC @ lap 1 10:53 which is nice - last time I was 11:10 & suffering so this is an improvement on my speed as it were.

Good sleep is helping here big time of course.

I could ramble but that's it really.

On Sunday I'll look to do a 10k with 4 of these laps back to back - stick the knife in a little bit then back to the grass for next week.

Things are looking good, new semester starting at NUI Maynooth on Monday, Teaching Job secured in UK school for Sept 2021. No races scheduled for months yet but this year will be the beginning of the end where we can look forward to life returning to normal.

Pain is temporary - the glory lasts a lifetime.

Right on.

Night of the Long Knives

5 miler - 35:00 

This was actually 35:10 but I got held up with Cars etc at junctions on the way home inside the last mile.

No cool down - to be fair I was knackard!!!

Had a good run - really enjoyed it - did well too - I just died in the last 3k but that's OK as I was expecting this with the little training I have been doing as of late. The 4 miler on the grass really helped me with my speed etc so much so that I ended up being at TC1 in 07:35

TC2 over the bridge was 10:20 (usually 10:30) so was very pleased with this. TC3 was 17:43 (though this is TC5 really but I keep changing where precisely TC3 & TC4 are) & was pleased with this too - though I consider to be at sub 18 at this point to be typical - rather I get concerned if I am not sub 18 here really.

25:50 at the penultimate bend too but then rather annoyingly I was at 27:40 when I died going up the last hill where the road joins the Loughrea road.I hobbled round Hennelly's pub in a very unimpressive 30:07 or thereabouts (still impressive with respect to my training the last few weeks though (by my own self defined standards I was happy with that - I would of course normally be disgusted etc)). then knew at 34:05 at the pole I had a very tough battle (which I didn't really fancy to be fair) to get in for sub 35.

Good weather, not as bitterly cold - just a bit wet - other than that - it was perfect - set off for about 16:55 ish - evenings are getting brighter certainly could not do this 1 month ago.

Might do a hard 5 k tomorrow then do a longer hard 10k on Sunday then return to the grass for easier running next week - let's see how we go.

Happy days!

Wound Upon Wound

4 miler on the grass - 29:09

Easy 1k up & 2k down - went for a half hr run so however many laps that is (roughly anywhere between 2:10 - 2:20 per lap) 

Felt good throughout - mentally tough though as I havn't the mileage behind me the last 6 weeks or so but good to get it done - I had the energy at the 25-26 min mark which is always nice. I didn't push it, I took it easy. 

Felt like crap about 8 mins in but I dug in & reminded myself why I do this - as ever with running how you feel comes & goes in waves, if you battle through it you tend to feel better moments afterwards.

Happy with the workout.

Have my sleep schedule under control now where I am sleeping about 22:00 & up anywhere between 04:00 & 08:00 (always up at 04:00 but then decide if I sleep in or not). 

Good.

Please note: there were 2 other runs I did on 15th & 18th of Jan - I didn't record them as they were Pathetic - just did 3k each day - just to get out of the house & out for a run but as I was in no mood for running I didn't go any further than the 1 loop of the town - I believe this is OK as I know later I will get my groove back as I have it now. We need to fogive ourselves & be kind & let ourselves off the hook sometimes. That way, you can guarantee longevity in the sport when it is a sport you genuinely enjoy doing - it's truly for everyone.

They were actually goo performances in their own right - I was 07:47 on the 18th Jan however as on both occasions hadn't gone for my walk on either day I was totally shagged after the 1 loop so I said to myself, what's the point in suffering so I called it a day in each case. Good choice.

Successful Failure

5 miler - No time taken

Tough day at the office today.

About 10 degrees - perfect really - wind & rain though throughout.

Just felt very flat & very tired overall - never really got going at all - just hobbled along all the way - couldn't seem to do more than that.

Could never see the time checks as it was pissing rain throughout the whole duration but I gathered I was about 20 seconds off the usual pace (possibly). I was 08:05 at the TC1 - Which is not exactly good but I have had good runs from this position before. 

Decided to stop just after 5.5k at about 22:50 - have used alot of mental energy to get my sleep schedule on track so I decided to forgive myself. 

Mentally today I was excellent but the problems were all in my chest - just couldn't get the breathing going properly - totally shallow - I need a good race!!! + some sprint sessions too.

Lets see how the 5k goes on Friday. Keen for this to go well & get a decent 20:15 without too much strain - If I struggle with this too then I need to get back to the intervals!

Let's see.

Discipline Doesn't Disappoint

23:16 for about 5.5k (I need to measure this route - I never do this particular route so I must find out another time)

6.5k all up.

This was supposed to be a 5 miler that I decided to cut short due to time constraints due to me being in the middle of sitting exams.

I built on the run from Friday although it didn't seem to help very much.

Whilst I didn't necessarily struggle on route it felt rather laboured.

When I passed Lisk, I was at 18:02 & I had decided to run for home rather than go up circular road & join back onto the Loughrea road - I never really do this, but decided to give myself a break & get home. I gave a kick towards the end but you should see my kicks - they are feeble at best!

I then did a loop round for a cool down.

Nice to get out though & the roads are back to normal now with no ice as the temps have returned to normal & showers on & off throughout the day.

Happy with this & will look to do a 10k on Tuesday to set me up. 

I'll then (most likely) do a 5k hard session on Thursday & then do some grass running on Sunday.

Might cycle saturday to keep the body ticking over with some rep city for good measure.

Re Running  I'm back in form now, as such. I'll crank up the work rate & mileage now next week.

As ever, watch the increase in the mileage - I still need to be so careful, as always. 

No Trick Pony

30 mins on the grass - All up 7k

Distance is a guesstimate. 

Roads icy & so had to take to the grass - no wind & rain - temps 5 degrees.

Happy with workout - went out with no expectations & did it more out of a sense of obligation than anything else.

Went out conservatively & sped up for the last 5-6 mins or so - A good hit out.

Eyeing up a 5 miler for Sunday - let's see how we get on.

It's time to get back into it - the races will be on again this year but the seasons will have to change (multiple times) before this becomes a reality.

There's one thing for certain, we cannot remain in lock down forever. With that in mind it's time to get back training. Properly. No more of this mickey mouse stuff like today :-) 

All up in the Air

5k hit out tonight - 20:51

All up 6.5k

Plans to run a long one with Paul cancelled due to Covid - need I ever say!

Will aim to do an 8 miler or so tomorrow - let's see how the day goes.

Extremely easy run - decided not to push it - this was just a maintenance run - nothing more.

It's amazing really how much harder you must work for a sub 20 - like to break sub 20 here I feel you have to work 4 times as hard.

I need to be careful here though as I have now gone several weeks without any consistent mileage - after a while of doing that you begin to lose your fitness.

Very easily now I could lose my fitness so I need to be careful & get back out there & run harder.

As ever, it's tough to do in the absence of races - however it is no excuse for being lazy.

I'll run tomorrow & will pick up the mileage next week to try to so something decent running wise before the month is out.