Worst race ever

Mon: 40 mins easy aquajogging
Tue: Day off
Wed: 1 hr in pool with pyramid workout to 80secs
Thu: 8 miles, 54:08
Fri: 6 miles w/ 3 x ~200m strides, 41:24
Sat: 3 mile w/u, 10 mile race, 5.5 mile c/d
Sun: 6.25 miles, no time.

Total: 4 runs, 38.75 miles

Couldn't bring myself to blog about the race for a few days as I stank the place out. Went into the race with the realistic goal of PR'ing (56:12) and the optimistic goal of breaking 55 mins. The PR was set during the first 10 miles of the half 'thon I ran last year and workouts etc have been going similar bar the few days in the pool. I also knew based on the race last year (22nd in 57:31) and from the 5 miler in July that those times would put me in the top 20. Got off the line well but after about 400 yards I was trying to settle into my pace but just had wave after wave of people pass me and was thrown a little by it. Couldn't settle as I kept trying to latch onto groups but nothing doing. Legs felt flat from the get-go and guys were just going away from me. Hit the mile in 5:14 which is about where I'd planned on being so tried to calm down and tell myself they'd come back to me later. Was still having a hard time getting into my running though. Ran the 2nd mile mark in 5:38, so tried to pick up the tempo slightly to get onto 5:30s but could tell I was on for a rough day. Missed the 3 mile mark due to some fat dude blocking the sign, but hit the 4 mile with an 11:37 for the previous 2 miles. It was into the wind for the 4th mile, but ouch. Not good and struggling at this point. Right around this point a group came up on me so made sure to just latch on and tuck in. Managed to stay with them for the 5th mile in 5:35 giving me a half way split of 28:07. I told myself that if I got a 2nd wind etc that a PR at least was still on but was dropped from the group around this point and basically knew I was lying to myself. I held it together for a 5:36 on the 6th mile which was a gradual downhill but around 6.5 we hit the hills and I was done. 5:56 for the 7th mile, 5:54 for the 8th, and 5:56 for 9 and 10 and a finishing time of 57:30. Not pretty.

I've had a hard time putting my finger on where it went wrong. Given the legs felt dead from the get-go I think the resistance of the water in the pool may have fatigued the legs more than I thought. Additionally I was out maybe 10 seconds too quick over the first mile due to panicking slightly about the numbers that passed me early on instead of running my own race; this on top of the fact that I didn't feel good led to me gassing it on the 2nd half. On the brightside, even when totally spent on the last 4 miles I was able to run marathon pace, so I at least somewhat created a feeling no doubt similar to what the last 6 is going to feel like in October. Also my interpretation of where I should have been was correct. The guy who finished one place behind me in the 5 mile race in July finished 20th in 56:09. So on a better day I know where I'm at.

The shins have been ok since. I've been working them and the left has improved a lot. Since this is the one I had most of the stress fractures in I'm happy about this, but the right needs a lot of work as it's still pretty tight. But overall I'm happy enough to get back into running normally again this week. Just need to get some life back in the legs and stay focused on the goal for October.

Week In Review

Fri: 6 miles, 45:29 + core
Sat: 8 miles, 55:14
Sun: 18 miles, 125:26 (avg HR = 152)

Total for the week: 6 runs, 60 miles

Pleased with the week's training although Thursday's workout reaggravated the shins. They haven't been too bad, and on the long run for Sunday they were pretty non-specific in the area of tightness, and after about an hour's running they didn't bother me at all. However, working on them after the run with the ice-cup I found one area of pretty specific soreness that is very close to (if not on) the bone. Into full blown treatment, ice cups, aquajogging and physio tomorrow, sleeping in compression socks, massaging bottom of foot with golf ball, praying to anyone who'll listen that they let this not be a thing. Also bumping the day off from Wed to Tuesday partly due to the shin and partly due to the fact that I'm in for my 3 monthly bone marrow biopsy and am probably going to be too sore to run afterwards. However, in good CML-related news, the last one was totally clear, and if I have another all-clear from Tuesday's I don't need to go through it again for 12 months. Fingers crossed. Now just hoping that 2 days rest sorts the shin out......

Week in review/training update/other such trivialities

Fri: 6 miles easy, no time + Gym
Sat: 8.25 miles, 56:33 + strides
Sun: 14 miles, 94:57
Weeks total: 6 runs, 56.25 miles

Mon: 5 miles, 36:45
Tue: 7.1 miles, 51:45 + Gym

Last week was the best weeks training thus far. Coming off the tempo on Thursday the legs felt good. Sunday's long run was ok but would have been better only for the fact I was drinking till 4am in pre-wedding celebrations. Was glad to get it done though and definitely felt better for it.

This week is the 4th week of the month which means a recovery week. Mileage will drop to mid-40s and no workout. Probably for the best as the brother's wedding on Friday means lots of drinking in the days before and after. Thankfully as of last night I'm off work for the week, so looking forward to doing 2 of my 3 favourite things, drinking and running. Happy days.

Race recap/week review

Tues: 8 miles total (2 w/u, 5 mile race, 1 c/d).
17th place in 29:12*

From a running point of view I was pleased with this. The aim was to break 29:30 which I did pretty comfortably. The reason for the asterisk is that the start to this race was a shambles. A field of 2500 were corralled into a one-lane road; there was no announcement regarding when the race would begin; and they started the race 4 minutes ahead of the scheduled time. As a result, I ended up towards the back of the field when the gun went as I was only working my way to the start line at the time (amateur mistake, I should have been in position already). I started the watch when I actually began running and came out with a time of 28:04. That wasn't for a full 8k/5 miles as I was walking prior to this, but estimate that the run was roughly worth a 28:45 which I'm very pleased with for this time of year. It's hard to gauge as there were no splits/mile markers anywhere on the course which was frustrating.
But there were a lot of pluses from this. The effort was controlled, and never really harder than a tempo besides the last 3-4 minutes maybe. Not knowing splits and the fiasco at the start allowed me to relax and just enjoy the run. And the legs felt good both during and after the run. Happy days. Also absolutely love the Katana. What a shoe.

Wed: Day off. Not too sore today, although the physio gave me a good going over that evening.
Thu: Some serious DOMS in the right calf this morning. Did a very easy 5 miles in the morning (37:00).
Fri: 6.1 miles, 41:30. Felt good on this run. Sun was out, legs were fresh, very relaxed and enjoyable.
Sat: Off
Sun: 8.25 miles, 56:03. Ridiculously hot day by Irish standards (80+). Felt good on the run despite a late one last night and the heat. Didn't put sun cream on. Bad mistake, I'm like a scalded cat now. But happy with the legs so far.

Weeks total: 5 runs (high for the year), 32.8 miles (also a high for the year).

Crampage

55 mins aqua jogging

Unintentionally got after it early doors, and was going like the clappers so ended up dividing the workout into 2x~14 mins steady, 1 min rest, 2x~7 mins steady with 1 min rest and was about to attempt a few 3 min bouts but 30secs into the first one the calves crapped out on me. Got a good workout in, and while it never compares, was as good a substitute for the 3x3 mile I had on tap as I am going to get. Did a major strectch session after, and while the quad is still tight walking around, there is some noticeable improvement resulting from the time off. Lets hope it continues.

Weeks total:

4 runs, 23.25 miles

3 sessions of aquajogging for 135 mins

Balls to that!

Long Run/Week in Review

20.1 miles, 136:56

This was by far the easiest long run I have done yet. The pace was slow, but it was the most relaxed I've felt at the end of one of these runs yet, which is promising. The foot was a non-issue, and aside from a little tightne

ss in the left hip flexor the legs felt very very good. Very pleased with how the week ended up given the way it started. This is the last 2+ hour run before the marathon, so was pleased it was so easy on the body.

Total for the week: 5 runs, 60.1 miles. Was a little surprised to see I broke 60 given I missed an extra day this week but the race last Saturday meant I got more miles in on Monday than normal. A good workout and long run sets me up nicely for the rest of the training cycle. 3 weeks from tomorrow!

As can be seen from the photos, the O'Connor's had a great night at the wedding on Friday, with a little cross dressing, some rocking out, and a shitload of air guitar.

My new best friend

6 miles, 44:00

Oh dear God this was slow. The legs, while not sore, were just beat. Enjoyed the relaxed jog as the fields are in great shape and it was a beautiful morning. The foot wasn't too bad, about the same as it was Friday prior to the race. I've been icing on and off all day and reckon it should be ok. Grabbed a Titleist (1 for those keeping track) to roll out the foot, and while it hurt like a bitch, it definitely helped. Will have to keep this going.

Total for the week: 6 runs, 53.5 miles

The highlight of the week was definitely the 1/2 yesterday. Really happy with the performance which exceeded my expectations. The mileage was a little down as it was a recovery week; so yesterday was probably aided by the mini-taper. The downside is the tendonitis in the foot, but hopefully I can work that out over the next few days.

Better than expected

~6.25 miles, 44:35 total running

I crashed and burned pretty early last night (blame the jetlag, not the booze), and was up and feeling surprisingly chipper around 7am. After helping with the clean-up operation from last night me, Owen, Tarpy and Church hit up the beach and coast road for about a half hour with a little tack-on towards the end. The legs felt very good considering although the right foot is still a little cause for concern. Need to do a better job taking care of it from here on out.

Some nice running by the Brown Alums today, with Enda running 2:37 in Berlin, and Jokin making the Ekiden team for a 2nd(?) time.

Totals for the week: 6 runs, 61.9 miles

While this was a little down on last week, given that I was travelling I'm still pleased as I got in a quality workout and a good steady-paced long run despite the distractions and festivities on offer. Next week is a slight downweek in mileage terms, with the Dublin half-marathon on Saturday.

Long 'Un/Week In Review

22.65 miles, 152:11

Days like this make me glad I ever took up running. It was absolutely gorgeous out. Temps about 65-70, slight breeze coming in off the sea, pure blue skies. Pure class. The run was great, used some different gels today but no problems, taste slightly better than the ones I had been using, so not really fussed which I'll go with on the day. Had no problems with the time on my feet, some heaviness in the legs about 90mins in but the stretch of road from 15.5 to 16.5 is a pretty much dirt road and the change in surface led to a nice response from the legs. Clocked the last 3 miles in 19:30 and felt strong finishing. Happy days.

For the week: 6 runs: 68.85 miles

That's the biggest week yet, and is the biggest week of the training schedule. Long runs from now on will only be 18-20 in length, but very happy with how the legs feel after this week. One more hard week in this cycle, before a down week in the build up to the half marathon.

Week in Review

6 runs, 64.8 miles

A pretty solid week. Had a decent workout on Thursday, and a very good long run today. Got a good week's sleep as well despite having a lot of shit going on with college. Just gotta keep trying to do the right things. Only 7 weeks to D-day.

Sunday run/Week In Review

14.67 miles, 97:50

The run wasn't bad, the humidity was high, but starting out the easy week had put a nice spring in my step. But probably ran a bit too quick as a result, and the 2nd half of the run was into the wind and kinda took it out of me a bit. Other than that, all's good.

For the week: 6 runs, 49.82 miles

Easy week, the legs felt a little flat for the most part, but today had a bit of spark back in the legs. 12 weeks into the 20 week program and well on target. Next 3 weeks sees the bulk of the hard work being done, so have to make sure to do the proper things right.

Week in Review/Catch Up

Behind on blogging due to hosting Erik and Enda this weekend in Dublin and Dundalk. Erik is now the 4th non-Irish Brown grad to visit me here in the homeland. The rest of you should now bow your heads in shame.

Thursday: Hit the Phoenix Park for a long run intended to be done at marathon pace. Instead I ran too hard despite feeling pretty crappy, and was at tempo effort. Warmed up for a half mile, then did 2 loops of the park for 12.25 miles in 73:52 (37:34 first lap, 36:18 second). Annoyed with myself for the faster 2nd loop as the pace on the first was good, and I rigged pretty hard on the 11th mile into the wind which was not the aim for this run. Cooled down for 10 mins for a 14 mile total.

Friday: 5.1 miles, 37:31 + Gym. Slow easy run. Thankfully no soreness in the legs but are a bit flat. Dropped the weights on the upper body as the arms felt very heavy and tired on the tempo yesterday.

Sat: Hit the Pats fields at home with Churchill. Ran 8 miles easy, no time. Was a beautiful morning and a really enjoyable run. Easy pace meant I was feeling good about the long run on tap for Sunday.

Sunday: 19 miles, 128:58. Oops, thought this was 20. Ran with Enda and despite a slightly late night out which cost me a car window we both felt great until about a mile to go, and with 800m left I definitely got a little lightheaded, so was happy to wrap it up. Good success with gels/liquids on board, and legs feel good now.

Weeks total: 6 runs, 64.1 miles

Very happy with the long run although wish I'd gotten 20 in, messed up the loop. As for lifestyle, not a good week. Had a couple of pints Wed, more than a couple on Thursday, Fri and Sat. Sleep was down. However, was more than happy to give this up in order to spend time with Churchill and Enda. You can sleep when you're dead. Have a down week next week which I intend to take advantage of.

Seriously?

6.25 miles, 46:05

Seriously, does anyone give a shit about this run when the ridiculousness that is Usain Bolt has just occurred? I thought 9.65 based on his semi-final. That just blew my mind. Even my 'don't have a clue about running' brothers thought that this was one of the most ridiculous things they had ever seen. Unbelievable.

For the week:

6 runs, 55.5 miles

Mileage was a couple of miles down on the target, but largely because I had scheduled too much for today. Ran easy, as I needed the recovery after yesterdays race/mileage. Legs responded ok to yesterday, although the left foot hurt for the first 20 mins (plantar fascia). Otherwise felt pretty good. Felt even better after Spurs beat Liverpool, felt like I was dreaming after seeing Usain Bolt. Crazy.

Week in Review

6 runs, 61.1 miles

First time in about 5 years that I've cracked the 60 mile barrier, and am very pleased with how the week panned out. Thursday's workout was the best I've done in a few years and the long run today was very comfortable with some practice taking on gels and water. Have the 10 mile road race next Saturday to test where the fitness is at.

12 Weeks to go

6 runs, 55.1 miles

Pretty easy week the long run aside. Was due to be a down week but given the shenanigans of last weekend made the long run up today. Will be interested to see how the legs respond tomorrow. Feeling pretty good in general, but need to get my hips sorted as left quad is very tight and get twinges in the right hammy going uphill. A visit to the midget horse guy could be on the cards tomorrow evening.

Non-Hungover recap

After another night of the cold sweats, I'm feeling pretty close to normal, although it still glows when I pee, no matter how much water I drink. Either someone put some neon dye in whatever I was drinking, or I still have some serious toxins in my body. No matter.

Last week I should have hit 56 miles on 6 runs. Given my social life interfered with this, I only ended up with 40. Disappointing, but this coming week was a recovery week anyway, so a reversal of last Sunday's run with this coming Sunday and I'm pretty much back on track. Every run between now and this Sunday is slated as an easy run, so I'm ditching the watch for the week. While this means that the pace might not necessarily be 'recovery pace', its so relaxing not to be a slave to the watch that the mental break is key. Today I did an easy 6 around Ringsend park, before finishing in the gym. Only did 2 sets of everything in the gym as opposed to the usual 3 in keeping with the 'recovery theme' but to be honest this felt like a bit of a waste of time and probably won't be repeated.

Before a quick recap of the concert, I have my laptop back from its life-saving surgery. There are some definite quirks that are pissing me off. For example, thus far any press of the 'i' key mutes the speakers, the 'k' key freezes the mouse pad, while this afternoon I had the pleasure of discovering that the ',' key increases the volume. Therefore typing anything involves periodic losses of music with periodic moments of deafness, during which the mouse typically won't respond to violent thrusts towards the volume control. But at least I have my baby back.

The concert. Holy batshit was it good. Post is too long already to go into mad detail, but the setlist is here. Link also has a brief video of Larry coming onto the stage and showing how friggin cool it must be to be him. 23 songs from 8 different albums. The show had everything, not to mention the greatest stage/lights I've ever seen. Will have a ton of pics on facebook that I'm currently uploading to the pc. Wish I had tickets to more than one night, and urge anyone in the US to look for tour dates in Sept/Oct and get your asses out to see it for yourselves.

Week 6

6 runs, 55.8 miles

Very pleased again, primarily as I got in the required miles while also making a solid return to competitive running. The legs recovered well, although I need to make sure to take the next day or two very easy to ensure no lasting side effects. Excited to give the course in the Park another crack in 4 weeks with the Adidas 10 miler.

Week 5: Check

6 runs, 55 miles

A very good weeks training. Got in a good tempo run, 2 gym sessions, and my longest run to date. The shin issue that caused me some concern last week in the right shin was a total non-issue this week. Today's long run had some hip/IT tightness on the left side that I need to pay some attention to, but otherwise I'm in pretty good nick. This week should allow me to recover nicely as I've nothing but mileage till Saturday when the weeman makes his return to competition. Prepare for embarrassing slowness over 5 miles!!

Month 1: Check

Weeks total: 53 miles, 6 runs

Very pleased with this week given the events of last weekend/travelling back and the occasional twinges/niggles in the shin which seems to have worked itself out (fingers crossed). Finished the week very well with an excellent long run today. To get through the first month of the training program on track and with a 100% record for runs is very satisfying. Only got to do that 4 more times and we'll see what happens on race day.

Week 3 review

6 runs, 43.35 miles

Fell well short of the anticipated 52 miles in the end, the discrepancies due to the runs in DC being well short of what was planned, but given the weekend that was in it I'm not a) surprised or b) disappointed. Next week was a scheduled down week in which I was only supposed to hit 41 anyway so I'll just flip flop a little and get the 50 odd in this week. Was delighted with the early part of this weeks run though, and the tempo/long run in particular. The legs are holding up and I'm pleased with the progress thus far. Only 17 weeks till race day. Not like I'm counting or anything.