Catch Up post

Thu 29th: 8 miles along the canal, 53:53 (27:55 out, 25:58 back)
Fri: 6 miles on the grass, 43:04
Sat: Day off
Sun: 13 miles over in Sligo, 88:56
Mon: 4 miles, ~30 mins
Tue: 10 miles, 67:38; Avg HR = 147bpm, max = 161bpm.
Wed: Day off

I'm sucking pretty good at keeping track of the training in the blogosphere format. Mon-Sun of last week formed the downweek of the monthly cycle, hence no workouts last week, plus a slightly shorter Sunday run. Despite the easier week, the legs have felt pretty gassed since the previous week. Highlight of the week was definitely the few days in Sligo for the long weekend. Rotated the day off from Wed to Saturday to allow for travelling etc. Got in a great run on Sunday along some amazing scenery followed by about 2 hours of surfing for the first time. Surfing rocks. That night, Enda, his brother and a couple of lads were heading to Leonard Cohen. Since I didn't have a ticket, I found a nice high bar stool and kicked back with some of the Sligo natives. Little did I realise that Leonard puts on quite a show. By the time the lads got back I was full as a boot, and as a result the run on Monday was both short and very slow. Bit like myself. A dip in the Atlantic followed by some more surfing that afternoon rounded out the trip.
Tuesday's run was the first time in almost two weeks the legs felt like they had some life in them. Let's hope so, workout tomorrow.
The shins have been bothersome at worst this week, with some improvement after the day off on Saturday. Hoping that I've nipped it in the bud, but will be keeping an eye on it for a few days more.

In the Hurt Locker

Thu: Off
Fri: 7 miles, no time
Sat: 5 miles; 34:37 + a few strides
Sun: ~12 miles, 82 mins  (Weeks total: 6 runs, 41 miles)
Mon: 5 miles, 38:16 (seriously)

A good few days running (except today). Legs felt great Friday after physio on Wednesday and day of rest on Thursday. Kept it easy Saturday, and then had a great run with Kim and Tarpy on Sunday. Was longer than the planned 10, but felt good and enjoyed the run. Stiffened up quite a bit after though, and combined with the roughly 10 beers during the rest of the day the body is not feeling too good today. The run this morning was a pure slog.
Had a great weekend with Tarpy doing the 5 year thing here in Dublin. Had good craic Saturday evening with the PC crew over for the Jonesy/Quinn wedding, and then a great Sunday with Tarpy and Ed. Got some good running, good beers and good craic. Definitely not as aggressive as the weekends of yesteryear might have been but did the best we could. Feeling happy with the progress made running wise over the last few weeks, and am pretty confident I am fit enough to begin following last years schedule leading into the marathon. The 20 week training program starts next Monday.

Easy trot

13.25 miles, 97:48

Woke up this morning a little hazy after a nights boozing with Enda that was cut a little short as I was refused entry to our last destination for being 'too under the influence'. This was definitely beneficial to this mornings run, although I didn't quite agree at the time. I was also sporting a nice little gash down the front of my shin courtesy of a little concrete wall that came out of nowhere on me last night.
The pace early doors was extremely easy as myself and Enda were accompanied by his brother John whose training for Berlin. Headed out along the canal for the Park. After ~40 mins with John we continued up on a shortened loop through the park before returning home.
The run was a little longer than I intended, but the pace was so gentle that the legs felt good pretty much the whole way, with little to no side effects from yesterday.

Tallafornia

~10 miles, 68:08

Shit got crazy in Dublin last night. Got woken at 4am by a mofo of a thunderstorm the likes of which I hadn't seen since, well, last Friday in DC. Apparently we got 2 weeks of rain in a single hour. And it kept raining the night through. Needless to say, everywhere was wet this morning, which made me decide to avoid running in the parks. Decide to hit the canal as it bends south towards Tallaght around the 3 mile mark and I hadn't ventured down there yet. I should have known better. Tallaght, or Tallafornia, is not known for its wonderful scenery, but rather pie-bald ponies wandering around housing estates and the like. So despite mapping out my run on Gmap with a clearly visible path on the satellite images, I ventured about 4.25 miles down to discover the path had been fenced off, and what looked like a series of petrol bombs set off the far side of it. Ran on the other side of the canal along a (wet) grass bank and passed some of said ponies and horses. Didn't manage to get to the 5 mile turnaround as someone had barricaded one of the through passes on the opposite side of the canal as well. Added on some at the end to get roughly 10, although Gmap suggests its closer to 9.75. I'm all about the whole numbers game.

Success

14 miles, 91:23
Map

3.95 miles w/u, 28:26; HR range = 149 - 56
6.1 mile tempo, 36:03; Avg HR = 179, range = 174-187, rec after 1 min =41
3.95 mile c/d, 26:52; HR range = 151-58

Combined the long run with the workout on account of this weekends travelling. Warmed up by running to the park along the Canal, which like the rest of the run, breezed by in no time. I hadn't run in the park since an XC race the winter before I went to Brown, so didn't have too much idea of the lay of the land following the road around the perimeter. The first and last mile were the hardest due to being into the wind and predominantly uphill, with the quicker miles being between 2-4. Think I slowed a bit on the last mile but overall very pleased to average sub 6's. It's a long way from the tempo's of college, but then again, I'm a long way from the fitness of college. Recovered very quickly both in terms of HR and the legs, and was surprised to see that the cooldown home from the park was quicker than the recovery as the pace was pedestrian and the aim was to just let the legs get home in one piece. Also very pleased with the distance covered too as it didn't prove taxing to go 14. A good days running.

Defo going to hell

6 miles, 42:51 (22:07 out, 20:44 back)

Avg HR = 155, peak = 165

Rec after 1 min = 41

Absolutely 100% ditching the canal run during the week. It has steadily gone down in my estimation over the last few weeks, and this mornings run had way too many traffic stops to keep it in the schedule. Plus after today's run, I'm definitely going to hell. Was heading out on the water side of the path when I met a stream of about 6-7 people, all but one of whom moved to my right to allow me to pass. As I got closer I expected the last person to also move as he had the space to do so, so stayed my ground. In order to avoid a collision at the last minute, I nearly ended up in the canal by having to go off the path. 'Excuse me you fucking prick!' was exclaimed, and as I looked back to see did it have the desired effect, I realised that the recipient of my abuse was none other than a priest. Fan-fucking-tastic, the Big man's recruiting standards are definitely slipping if ignorant gits like this are what's on offer. 

Other news, got results of my blood test back, and despite Jokin's predictions, I'll have to cut back on the old meat products and all other good shit as the cholesterol levels are on the high side, including the bad LDL kind, HDL, not so high. Probably not a bad thing given that all Irish pork products are off the market. The good news was that my ferritin levels are 116, which is about more than double on their last count, and haemoglobin is a healthy, if not spectacular 14.3.  

It Should Have Been Me, Instead I'm Wallowing in Self Pity

It should have been me.. What am I referring to? Only Andrew Ledwith's 3rd place finish at NCAA's. Ok so of course it was never going to be me, but I can't hide my surprise and delight when I saw the result. The reason I make the comparison is that myself and Andrew both came up through the NACAI system in Ireland (of the two running organisations in Ireland before they unified in 2000, the NACAI was like the retarded stepcousin you never really want to admit that you have) before heading down to North Mon in Cork to train under Br. D for a year before heading states side. The similarity is a little uncanny, although of course, I'm better looking. But fair play to Andrew, and I can't wait to see him go now in the Euro XC. NC's was a great day for the Irish in the field (2 in the top 20, plus the 11th place finisher in the womens, although I admit, I haven't the foggiest idea who she is). 

The reason for wallowing in self pity has nothing to do with the NCAAs, more the realisation that I'm fighting a losing battle to get fit. I'm just up from the dinner table, and feeling like I'm about to give birth to a baby calf (is it baby calf, or should it be baby cow?). Having 'misjudged' the quantity of dinner to make, I decided I'd just can whatever I didn't eat. One busted gut later and the plate was empty. Really need to eat less. It's so bad I'm even resorting to scouring the web for things like this.

Believe it or not I did run today though. 6 whole miles. Ran along the Canal which was one of my favourite runs when I first moved to Dublin, but has gradually fallen out of favour for a couple of reasons. One is there are quite a lot of intersections, and between half 7 and 8 traffic is fairly heavy meaning quite a few stoppages. Secondly are the swans. I'm all for swans in the canal, but I don't get their toilet habits. I can understand they don't want to shit in the water, thats like us going twosies in the middle of the living room. But the swans here in Dublin (and I swear its deliberate) shit all over the footpath. I mean the grass either side is spotless. Someone needs to potty train those fuckers. 

6 miles in 42:57 (22:13 out, 20:44 back, which means I ran under 7 minute miles. I rock).

Avg HR = 156, max = 165

HR Rec after 1 min = 39. Good day today.