oidaweemanhasablog

Worst race ever

2010-08-22T01:00:00.000-07:00

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

2010-08-15T09:27:00.000-07:00

Fri: 40 mins aquajog + Gym
Sat: 8 miles, 54:20; avg HR = 151
Sun: 19 miles, 130:18; avg HR = 155

Weeks total: 4 runs, 51 miles, + 80 mins in pool

Got in the pool on Friday as planned despite the shins feeling great all day, 'cos I'm like all smart and shit. Glad I did too because come the run on Saturday they were feeling pretty tight. Sunday didn't start out too much better, with both shins very tight early on. After about an hour they did loosen up and felt good by the end, but still not happy that it's not nipped in the bud yet. So getting back in the pool for the next 2 days, and not running until Thursday. Still happy that it's not a bone-related issue, but know that if I continue to push it it won't be too long until it does become one. Pleased with the fitness levels though, and the 10 mile race in the Phoenix Park next Saturday should give me a good indication of where I'm at.

Shins 17, This guy 1?

2010-08-12T08:27:00.000-07:00

Mon: 40 mins aquajogging
Tue: Day off
Wed: 8 miles, 55:48
Thu: 2 mile w/u, 12.3 mile tempo. 1.7 mile c/d

Despite the shins feeling pretty decent on Sunday's long run, I was sufficiently concerned by a sore point on the shin when icing afterwards to get back in the pool for Monday's effort. And might actually maintain this routine for a couple of weeks at least as I got a better aerobic effort than running 7:45's for a recovery run and zero pounding.
Moved the day off to Tuesday from Wednesday a) because of the shins and b) I was getting a bone marrow aspiration that morning and didn't feel like attempting to run afterwards.
Wednesday was a test to see how training would progress over the next couple of weeks. A positive result from the shins would mean getting back in the saddle while any pain would mean at least a week of no running and no 10 miler next week. Thankfully the shins were fine; a couple of niggles and barks out of them occasionally during the run but nothing to worry about. Felt pretty happy about this and feel comfortable enough to continue training.
This morning I headed out to the park for a 2-lap tempo. Forgot to ~~steal~~ borrow the HR monitor from the lab on my way out last night but knew the pace I was looking for. Last year did this run in 73:47 which was bang on 6 minute pace, but had a bit of a struggle with it late on (mainly due to pints the night before as Churchill was in Ireland that week). Starting out today I could tell the legs felt good. Felt very relaxed in my running and was clicking off the miles nice and steadily. Passed through the 1st lap in 36:15 (5:55 pace) and felt very good. Probably pushed the 1st two miles of the 2nd lap a bit too hard up the hill as it was the only stage I really had any tiredness in the legs. Picked up 5 seconds on the 1st 2 miles compared to the first lap, another 5 seconds from 2-4 but then lost about 5 on the 5th mile. Finished nice and strong though with a ~5:40 last mile for a 35:58 2nd lap and 72:13 overall. Very pleased with how this felt as it was as relaxed as marathon pace should be, and the shins were fine throughout. They tightened up a bit during the cool down, but since finishing the run and ice-cupping they're feeling fine. Might this be the first time I get it right? Not getting ahead of myself but feeling confident. Going to aquajog again tomorrow just to be safe, but feeling content right now.

In other slightly-running related news, while at the hospital on Tuesday I decided it might be a good idea to get my cholesterol checked along with the other tests I was getting done. Last time I did was 2 years ago just after I got back from Abu Dhabi with a huge beer gut and zero fitness. Then it was on the high side at 5.2, but figured since the diet has improved and I'm back running it should have come down. Uh uh. 5.4. Shitballs, need to revamp the diet as this is pretty shocking (normal range is 3-5). Breakfast fries at the weekend are the first to go, and will be trimming the fat (literally) from the diet over the next few days.

Week In Review

2010-08-08T10:19:00.000-07:00

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......

4 x 2 mile effort

2010-08-05T11:59:00.000-07:00

Target: 4 x 2 miles in 10:40-10:45 w/ 3 mins recovery.

Result:
1) 10:54 (5:38, 5:16; HR = 185), 2:57 (HR = 133);
2) 11:00 (5:40, 5:20; HR = 185), 2:57 (HR = 143);
3) 10:49 (5:34, 5:15; HR = 189), 2:57 (HR = 146);
4) 10:50 (5:34, 5:16; HR = 190), HR after 1 min = 145.

Overall I'm pretty satisfied with this effort. This workout last year was probably the best I had during the training program for the marathon. That day I had pretty much perfect conditions, whereas today the breeze was blowing and from 200m to 2k I had a pretty strong headwind that is evident in the splits. The 2nd time I did this workout last year I had a similar breeze blowing and the splits were even a bit slower than today, although off 30 seconds less rest but an extra month's training. Looking back at the older workouts, there is a roughly 6-8 second difference between the first (slower) and second mile due to the gradient, so estimate I was losing between 10-15 seconds due to the wind, which would put the effort in the range I was hoping for.
Pleased because the HR and the breathing were pretty much under control for the majority of the workout. Felt a bit limited by the legs, as the tiredness of the last 2 weeks was still present. Only interval I wasn't happy with was the 2nd one, as I was a little too much into 'tempo' type effort and not pushing myself quite hard enough. Definitely did not have that problem on the last one, really took some mental verbal abuse to push through that one as the legs were filling with lactic very early on. Got a nice lift from seeing the split from the first mile of the interval, and was able to hold it together down the remainder of the interval.
Since ending the workout, did a lot of work on stretching, especially the calves, and no adverse reactions in the shins/anywhere else since. Legs feel decent, although tomorrow may be a different story.

Catch Up post

2010-08-04T11:30:00.000-07:00

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.

A week of Chinese PR's

2010-07-28T13:14:00.000-07:00

Fri: 6.15 miles, 45:11 + Core work
Sat: 8 miles, 55:31 + Gym work
Sun: 16.1 miles, 109:23, avg HR = 156
Mon: 5 miles, 37:51
Tue: 8 miles, 53:34 + Core, avg HR = 148
Wed: 5.1 miles, 36:31 + Gym

Overdue on the blogging, but it's safe to say that I'm taking my recovery runs to a whole new level of slowness. Friday and Monday's run take some beating. However, I'm enjoying the more leisurely runs, and they're badly needed. By week's end on Sunday (57.25 miles on 6 runs) the legs were on the sorer side. Felt beat up, and starting to feel the onset of some shin splints in both legs. Thankfully this week is a down week (no workouts, reduced mileage) which should allow them to recover sufficiently. Tuesday's run was a positive, shins were better (though not 100%) following the physio the previous evening and running with Ed made time fly effortlessly, with the HR as good as its been all year.
Been watching the Europeans since Tuesday. The highlight for me thus far has to Chris Thompson in the 10k. I ran against him in high school (as in I was in the same race as him) a couple of times and he was a class act. A better junior coming through than Farah, he's had shit luck (which I can relate to) so it was great to see him persevere and get some hardware on a big stage. Also a big highlight was the 1st round of the men's 800 with Ireland's David McCarthy. Watch the video below and wait for the race to get to 250 to go. There's two things I hate in this world; those who are ignorant of other people's cultures, and the Dutch.

Tempo fun

2010-07-22T16:15:00.000-07:00

2.5 mile w/u
8 mile tempo
2.5 mile c/d

Waited till last night before settling on this workout as attempted the same thing last year and sandbagged half way through as the legs hadn't recovered from the Saturday race fully. Wasn't anticipating the same thing happening but would have been annoyed if I hadn't learned the lesson from last year. Those fears were baseless as the run went extremely well. Did the loop in 45:49, with the HR in much better shape than the last tempo a couple of weeks back (avg HR = 179, peak = 186). Didn't get too many splits along the way but ran a consistent pace, always felt strong and in control, and despite a little bit of heaviness in the legs felt like I had another gear or two in reserve. Pretty much how a tempo should feel really. Very pleased with the last couple of week's running; fingers crossed I can keep it going.

Post-race slogs

2010-07-21T15:54:00.000-07:00

Sun: 10.2 miles, 74:31
Mon: 6 miles, 43:52
Tue AM: 8 miles + Gym; PM: Incremental test on the bike, ~30mins
Wed: off

Sunday was a very gentle effort, not necessarily because the legs were gassed, they weren't; but it was 10am and I hadn't gotten till bed till 4. Despite the lateness of the previous night, I had been pretty good/tame by college standards, but getting up to run at 10 sucked just as bad as I remembered it used to. Still once out, things started to improve, and enjoyed the craic with Enda while we ran. Hit up the war memorial gardens (which were lovely) and a previously unknown bike path on the banks of the Liffey out by Chapelizod to keep the run flat and scenic.
Monday was another recovery run. Could feel the race in the legs still so was happy to just donder along. Was a little surprised at quite how leisurely the pace was but not too bothered, it was a hectic day and was glad for the relaxation time.
Tuesday I had a 10 on tap, but hadn't the time to do the gym on Monday and knew I was on the bike in the afternoon as the guinea pig for a lab demonstration for some medical students. The run was fine but the bike was the last thing I wanted, the legs still haven't fully gotten Saturday out of them, and with a tempo on Thursday I didn't want to be choking them up with lactic acid. Went to about 80-90% of max (VO2 was 60ml/kg/min and HR was ~185) and bagged it. The students had seen enough and the legs were knackered. Might do a proper VO2 max test somewhere down the line, but on the treadmill, not the bike.
New routine for Wednesday: 20 mins in the steam room at the pool. Physio recommended it and tried it for the first time last week. Had a positive impact last week so will likely keep it going

Umm what just happened?

2010-07-17T06:44:00.000-07:00

Thu: 8 miles w/ 3 x ~200-250m strides mixed in, 53:31; some light core
Fri: 6 miles, 42:50
Sat: 3 mile w/u, 20:48; 5 mile race, 26:06; 5 mile c/d, 39:02; 1.5 mile jog to bus ~15 mins.

Difficult to explain this race, came in having done pretty much the same training/times in tempo's as I did prior to the same race last year (27:28). About the only differences this time around were that a) I wore flats this year, and b) it was less humid. Aside from that I have no idea how I just ran that time. Definitely think the mile markers were off (not a chance I ran 4:37 to open, even if it was downhill). In terms of how the race felt, I got out steady, in and around 25th place or so. Following the downhill stretch I was a little isolated, but once we turned up the hill around 1.5 miles and into the wind I started to pull in some of the guys in front of me. Pushed up the hill and hit the 2nd mile in ~5:27. 3rd mile was all uphill and into the wind so just tucked in and felt I recovered somewhat (5:43 - think this was a bit long but not by much). Pushed on the 4th mile as the group Enda was in was about 10secs in front of me. Passed through the 4th mile in 4:57 (again, don't think this is right) and closed pretty strong, although the watch said 5:20 for the last one. Felt pretty strong the whole way round, didn't really have a bad patch, although tucking in the 3rd mile allowed me to regather and finish strong. Very pleased and very very surprised with the time, although it seems everyone had a big improvement on last year (top 5 all under 24 vs. winning time of 24:14 last year), so maybe the conditions were a lot more favourable.
Got in a nice easy cooldown despite the onset of a downpour midway through. Happy with the day's work I was getting the shuttle bus back to town afterwards, but after moving a grand total of 25 yards in 20 mins decided to run out of the park despite the rain for the extra 1.5 miles at the end.
After that run and the birthday during the week, I think I deserve a couple of pints tonight. Happy days!

It's my party and I'll cry if I want to

2010-07-13T14:09:00.000-07:00

Fri: 5.1 miles, 37:04 + core work
Sat: 8 miles, 56:16
Sun: 15.8 miles, 108:29
Weeks total, 7 runs, 63.3 miles
Mon: 6 miles, 43:15
Tue: 10 miles, 66:52 + weights

Last week was a great week's training, although caution is the word of the day as it represents a significant jump on my mileage thus far this year so making sure I look after the legs. But following on from the drunkenness the previous week it was a good rebound.
Wore the HR monitor the last 3 days. Sunday I averaged 159bpm for the long run which was pleasing, although from 9 miles on it didn't really drop below 160 on account of a very strong headwind the rest of the way home.
Monday I went out with the intention of keeping the HR under 150bpm, which ended up being easier to do than expected (average = 145). Today's run the HR was again surprisingly low (avg =153bpm) even though I was moving at a good clip. Despite the bump in mileage the legs feel good and I'm looking forward to the first race of the season (5 miles) this Saturday. That said, the physio found some wicked sore points last night that need further work, but all in all I'm pretty excited with how things are going.

The nolongerdrunksobacktoreality post

2010-07-09T04:48:00.000-07:00

Mon: 8 miles, 55:04
Tue: 10 miles, 65:38
Wed: 5 miles, 36:30 + Gym
Thu: 11.3 miles total (72:53); 6.15 mile tempo in 35.28

Spent the first couple of days of this week getting over the weekends festivities. Came back to Dublin on Tuesday after dropping the newlyweds at the airport. Was only out on the run about 5 mins when I ran into Mary Cullen who's working her way back after injury, although you wouldn't know it given the pace she was running. Ran with Mary for about 3 miles before continuing on at a similar pace, although faster than normal. The Monday & Tuesday runs were slightly longer than was scheduled, and just did a few junk miles on Wed to make up for the weekend off instead of the usual day off.
Had the physio work me over Wed night and apparently my IT bands are like bricks and need some serious work over the next couple of weeks to prevent anything developing. Fun.
Last night hit the Phoenix Park for my tempo. The previous time out I'd run 35:45 but had run harder than I should have for a tempo. Brought the HR monitor along this time to keep the effort more under control. Passed through the mile in 5:45 before hitting the uphill 2 miles, which were run in 11:48, before the last 3 and change in 17:56. Was happy with the run as I was in much more control of myself than last time out although the equivalent tempo last year was run slightly faster (35:15) which I was hoping to match.
The HR is causing me some concern due to the effect the meds for the CML are having. One of the side effects of the meds is a slowing of the QT interval of the heartbeat. The result is that my resting BP has dropped from 120/75 to 120/65. I'm not sure what's happening to the BP during the run, but the drop in the diastolic BP means less tension in the arteries which is resulting in the heart beating more frequently to ensure blood flow through the body. My average HR during the tempo was 189bpm, varying between 184-193, compared to 177-189 last year. What surprised me wasn't how high the HR was as I was expecting that, but how little it varied especially on the downhills/uphills section. Usually the HR profile during the run would match the terrain, but not with this one. It wasn't really coming down on the downhills, and I wasn't seeing the usual spike on the uphill. The pretty shitty graph below shows the HR from start to finish.

One of the cooler aspects of the run was the w/u and c/d. It's fawning season for the deer in the park, and the herds (?) were packed together. Grabbed the iphone for the cooldown and took a few pics which aren't all that clear since I can't zoom on the iphone.

Great week's drinking

2010-07-06T00:50:00.000-07:00

Tues: 4 pints & 2 cans following wedding rehearsal
Wed: Stumbled out of Fitzpatricks at 4:30am
Thu: Pre-wedding night cans at home
Fri: Wedding day drinking concluded at 7:30am
Sat: Back on the hooch around noon, wrapped up the festivities around 2am
Sun: Felt like I was dying a slow horrible death.

Following on from my best weeks training I probably had my worst week this past week. Hardly surprising given the activities listed above. Monday, Tuesday, Wednesday and Friday were the only days I actually got any running in during the week. Not what I had planned but wasn't much different than I expected unfortunately. It's not everyday your brother gets married.

The happy couple!

Looking a little worse for wear back in the residence bar ~3am

Week in review/training update/other such trivialities

2010-06-30T08:19:00.000-07:00

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.

1st Workout

2010-06-24T14:46:00.000-07:00

Mon: 8 miles, 55:00
Tue: 9.2 miles, 66:30
Wed: Day off
Thu: 2.6 mile w/u, 6.15 mile tempo, 2.25 mile c/d; 70:26 total

Nothing much to note from the early week runs. Today was the first tempo of the marathon program, with which I'm reasonably satisfied. Was a little bit faster than the same tempo last year (35:45 today vs. 36:03 last year). The problem today was I was almost 30 seconds quicker today through two miles. As a result I started to rig pretty bad through the 3rd mile, and had to back off the rest of the run. It took a lot of "You're a f*cking pussy, man up"'s to not stop after 4, but once I had backed off a little I recovered sufficiently by the 5th and 6th mile to feel a little better by the end. Was still pretty spent though. Meant to take the HR monitor from the lab yesterday but forgot, but definitely have the feeling I was pushing too hard early on to call this a legitimate tempo effort. Better pace control and I'm confident I would have been another ~20secs faster than I was today, but such is life. Looking forward to the next one.

Overdue update

2010-06-22T05:57:00.000-07:00

Last week: 5 runs, 42 miles

Mon = 6 miles, 43 mins or so
Tue = 8 miles, 53:39
Thu = 10.6 miles, 73:36; Avg HR = 163
Fri = 6 miles, 43:33
Sat = 11.5 miles, 81:17; Avg HR = 155
Sun = hungover misery

Was all set for a 6 day week of 50 miles until Saturday afternoon hit. Shaun is getting married a week from Friday so Saturday was decided on as the 'home leg' of his stag after the trip to Liverpool back in April. After getting the long run in for the week a day early having decided the risk of not running on Sunday was quite high, we went paintballing. First time doing it, and had great craic, although the numerous contusions and bruises incurred would put me off doing it again for quite a while. The weather has been unbelievably good this past week, so from 5pm Saturday we were in Fitzers beer garden getting after it. Silliness led to Jameson + 7up by around 10pm, and Jaegerbombs by about 11. I was savagely hungover, and unable to get out the door for a run despite the continuing great weather. Not exactly the highest level of dedication to training ever, but its not like my brother is getting married every day either.

The lack of posts is also partially due to the fact the laptop is totally on its last legs. It has developed the annoying habit of just shutting off whenever it feels like it which makes work a huge pain. Thought it was a goner yesterday, but a new power adaptor has restored it to life a little. Although the fact that its generating as much heat now as a miniature sun kinda has me a little worried for its long term health. Never buying HP again.

World Cup = No Work

2010-06-13T09:16:00.000-07:00

Wed: 6 miles, 41:08
Thu: 8 miles, 53:37
Fri: 6 miles 42:12
Sat: 8 miles + strides, 55:03
Sun: 12.3 miles, 84:46

Weeks total, 6 runs, 48.3 miles

After a poor start to the week missing Monday to go drinking, the rest of the week panned out pretty well. Bar some residual tightness in the left quad/IT band the legs feel good and fresh. Pretty much all the runs this week started out nice and easy and by the end was running between 6:10-6:30 pace and feeling comfortable.

The World Cup has started and since it has I've done jack shit work wise. I think I'm in for a very unproductive month. Enjoyed pretty much all the games so far, having only missed the Slovenia Algeria game thus far (not missing much from reports). Been pretty much spot on with predictions so far, and while I called a draw with the US and England even I was surprised by the dross football served up by England. Can't see them progressing too far with football like that. Was impressed with the US, and think a QF placing is not beyond their reach with similar performances later in the tournament.

So far for June

2010-06-09T05:53:00.000-07:00

Tues 1st: 7 miles, 49 mins
Wed: Day off
Thurs: 6.15 miles, 42:23 (22:12 out, 20:09 back)
Fri: 8 miles, 55:26
Sat: 5.5 miles, 39:22
Sun: 9.6 miles, 63:57
Mon: Off
Tues: 8 miles, 53:57.

Where to start? Runs that stick in the mind are the 6 on the Thursday as I felt like total crap and decided I needed to end this asap, so started to push, after running a bit quicker things improved so 'hammered' (I use that term very loosely) the last 1.5 or so back.
Sunday's was a great run. Weather was a little humid, warm, with reasonably heavy rain fall with zero wind. My favourite type of weather for running. Was running nice and easy until some fat dude on a bike passed me. Retook him on a hill, and then tried to hold him off as long as possible. Ended up clocking some miles towards the end at 6:10 pace and was feeling good, until about a half a mile from home when the lack of fitness caught up to me.
Monday was not a planned day off. Indeed, it was supposed to mark the start of 'official' marathon training (20 weeks out). So instead of running, I went on the lash. Sunday night the Pats had a charity boxing night, which was one of the best nights ever. Monday then we were celebrating the victories of Annaloughan's finest. Training could wait a day or two. The entrance to the fight of the night can be seen here http://www.youtube.com/watch?v=HNNlTt6nO9M (I'm the little undertaker on the left, hence the coffin tilting towards me).
Tuesday as a day was a total wash until getting out for a run around 6pm and renegotiating my rent (an extra 40 yoyos a month in my pocket, happy days).

In the Hurt Locker

2010-05-31T08:16:00.000-07:00

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.

Reunion memories

2010-05-27T03:02:00.000-07:00

Mon: 5.45 miles, 38:57
Tue: 6.1 miles, no time
Wed: 6.15 miles, 43:32 (22.18 out, 21:14 back)

Monday ran home from Monkstown. Despite this being one of my least favourite runs it went by extremely quickly and was pretty enjoyable. Tuesday, hit up Ringsend park for a few laps but forgot the watch, while Wednesday did an out and back on Sandymount strand. Legs were a little tired on this run but had physio after which loosened things up quite a bit.
Was looking at my old blog posts from this time last year to see how my mileage compares at present to last year and thankfully there isn't too much difference. Interestingly this week last year saw me trying to emerge from post-reunion alcohol withdrawal symptoms. Having done the '04 reunion bit last year, time to do the '05 bit this year. While I won't make it to PVD, Tarpy is in Ireland this weekend for the Quinn/Jonesy wedding, so 50% of the men's XC '05 teammates will be getting shitty together this weekend. Definitely drinking some Danny Tanner's and Tiger bombs to celebrate.

Race recap/week review

2010-05-23T14:45:00.000-07:00

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).

Gettin' in on the action

2010-05-17T15:52:00.000-07:00

5.45 miles, 39:22

Ran home from the gym as it was the only way I was getting a run in today. Bit longer than I wanted with the 'race' tomorrow, but did a stellar job running ass slow.
Seeing as Coste generated more hits on his blog than MCK's ass in the shower with his time predictions for the 5k, I'll go down the same route. Tomorrow: 8k on the roads. Top weekly mileage for the year = 25 or so. According to Strands (which I've kept updated when I've been running, so it is accurate), I've run for 36 out of the 137 days of the year so far (or 26.28%) with an average distance of 3.14 miles. Stellar training I'm sure you'll agree.
When I signed up the intention was to try to run 6 min miles (or marathon pace), trying to break 30. So I'll set the over/under on 29:30 to make it a more realistic bet. Like Coste, I'm breaking out the big guns and sporting the Nike Katana racers, whose only previous appearance was (I shit you not) a 14 min beer mile in 2006. The course is pretty much pancake flat with only one or two minor climbs, and barring the wind not blowing should be conducive to fast running. Enda has also offered to pace, but given that most of his training runs are about my race pace I don't see that happening.
Alrighty then, let the bidding begin

I'm a Hitter!

2010-05-16T10:54:00.000-07:00

Since DeCoste has successfully achieved his aim to break 16:44, I have for some reason been promoted to the hitters section of Jokin's bloglist. Not sure why I get the bump but I'll take it. And since I'm in there I figure I better post a training update.

Sunday: 5 miles in 33:55
Monday: 5.8 miles in 41:16
Tuesday & Wednesday: Off
Thursday: 4.2 miles in 28:44
Friday: 6.15 miles in 42:53
Saturday: Off
Sunday: 6.5 miles in 45:50

After Sunday and Monday's run at the beginning of the week I was suffering with some tightness in the left quad again. Took Tuesday and Wednesday off partly due to this and also I had my tri-monthly bone marrow biopsy Tuesday morning and was a little tender, so things worked out pretty good in terms of timing.
Had the physio beat the quad to a pulp Wednesday which helped work out a lot of the tightness, so the running for the rest of the week felt quite a bit better.
Like DeCoste, getting back into the racing gear this Tuesday night with an 8k fun run. Hoping to run sub 30, which will hopefully translate to being equivalent to marathon pace come October. Possibly have Enda as a pacemaker, although given that he just ran 10.4km in 34:30 yesterday and is clearly in good shape that could prove more of a hindrance than a help. Time shall tell the full tale.
Also my attempt to stay booze free for a month ended 2 weeks prematurely as I was in Fitzers till 4am on Friday. Coste, no need to worry about me growing up anytime soon.

DIM

2010-05-07T13:48:00.000-07:00

So I've been a bit shit at keeping this thing updated. You'll forgive me, but seeing as my training is also a bit shit these days I'm not exactly inspired to keep sharing. Not even sure when I last updated this but in a nutshell:

Thurs & Fri: 2 runs just short of a half hour.
Sun: 5 miles with the dog
Tues: Another half hour
Thurs: About 4.5 miles
Fri: About 5.75 miles

The only thing of note about these runs is that the physio has me incorporating DIM into the run. DIM stands for Drawing In Manoeuvre. Sounds pretty DUM if you ask me but its supposed to help strengthen my back. Basically you just suck your tummy up and in and try to keep running with a normal breathing rhythm while maintaining this position. The restriction on the diaphragm means your breathing gets quite shallow so even an easy pace can leave you quite breathless fairly sharpish. Not too easy to maintain but been making sure to do it every 5 mins or so and hold for as long as possible. Also am supposed to do it during strengthening exercises etc which isn't as easy. Did some upper body weights today while doing it but until I get comfortable breathing with the belly tucked in its not much fun.
Yesterday and today I also had a kind of a fartlek exercise during the run. Yesterday I had seven ~30-35 second strides with ~60-90secs steady jog in between. Today's effort was a bit tamer, with five ~20-25sec strides. Again at the request of the physio, who wants to see if the pace variation causes the muscles to react, as she thinks just constantly running at the same easy pace is contributing to the hypertonicity of the muscles (tightness to you and me).

Outside running, the week started on an absolutely awful note as I was recovering from a massive drinking binge over the holiday weekend that left me in pieces. But then there was Wednesday night. Wednesday night was when Tottenham guaranteed 4th spot in the Premiership with a pretty damn fantastic win away to the uber-rich uber-shite Manchester City. Love beating on the rich kids.

Also going off the booze for a month. Overdid it the last 2 weekends with the stag and this past weekend. Have felt like crap since. Also back in for my monthly check up on Tuesday which includes liver function tests that I'm not so confident in getting good results in. I need to grow up.

Ahhh Joey!!!

2010-04-27T13:19:00.000-07:00

Quick update:

Thursday & Friday (in the AM) ran 4 miles and felt pretty decent during both runs.

Friday (later in the AM) through till Sunday evening was on the lash in Liverpool on the brother's stag. Ridiculous times were had, with the height of exercise being part of a scrum that drove an English stag from one end of Concert Square to the other.

Monday and today ran 4 miles. Yesterday felt like I had a red hot poker stuck down my windpipe during the run, but felt pretty close to normal by today.

Coste, I was trying to get all reflective and deep with the new pic, but since the message is perseverance, I'll leave you with this one instead.

Back in action

2010-04-20T13:26:00.000-07:00

Long time no see.

Today marked the first day I was allowed to do a complete run without having to take 'walking breaks'. I have been working off the Sardella progressive walk/run plan for the past 2 months or so and have made sufficient progress that I'm now upto a half hour complete run every other day. Not exactly anything to write home about but progress none the less.
Have already signed up for the adidas race series this summer and also the Dublin marathon. The marathon is more out of hope than expectation, but its nice to have the goal to aim for.
There are a couple of road races in the immediate few weeks that are tempting to take part in. Mightn't sound like the smartest plan in the world, and being honest, its not. But I'm also keen to find a balance between doing what's right and what's fun. The first is a 10k & half-marathon in the hometown of Dundalk on May 5th. Definitely considering the 10k as a fun run to show support, and then on the 18th there is an 8k here in Dublin to raise money for Unicef.
As for the CML, things are progressing well. The blood counts have improved nicely since beginning the treatment 2 months ago, and side effects have been negligible/non-existant. Having another bone-marrow biopsy on the 11th, which will give a better indication of how things are going.
Of more immediate importance is the fact that flights for the brother's stag weekend have been cancelled, leaving plans in tatters, and also getting my new tattoo on Thursday. Fun times.

2010-04-17T16:43:00.001-07:00

revamped and ready to go. wee man back in action (sort of) and back on track. stay tuned.

Dreams are answers to questions we don't know how to ask....

2010-02-04T16:44:00.000-08:00

It's been a while since I updated this thing. In the meantime a lot has happened, but unfortunately none of it is positive with regards to running. Because it's late and I'm tired, I've taken the liberty of just copying and pasting an email I've just sent:

As most of you know this past October my first attempt at a marathon failed miserably due to a leg injury. Subsequent scans/tests/MRI's etc showed some things that shouldn't be expected in a supposedly healthy 28 year old male. 2 weeks ago I had some blood work done which revealed an abnormal white cell count which resulted in me undergoing a bone marrow biopsy this past Monday. This test revealed that I am currently suffering from chronic myeloid leukaemia (which you can read more about here). While this sounds dramatic (and obviously is a serious condition), I've been very lucky in that the condition has been diagnosed extremely early and with drug treatment I can expect to live a long and healthy life. Unfortunately the diagnosis of CML doesn't explain the leg pain, so as of yet I still cannot run, but you can expect to receive in the next few months a solicitation for donations as I have a new charity to run for! Unless something changes in the meantime, I can expect to maintain my normal day to day routine without any major repercussions. In the meantime, I am heading to Glasgow first thing tomorrow morning for the weekend (as I said, life goes on!) so if it takes me a while to get in touch with everyone please forgive me. The purpose of this email is to keep you informed of what is happening, not to look for sympathy. As I said, life goes on, if you want to email/call etc please do, but I hope the reason why is to let me know how you are doing, not to express condolences.Truly wishing each and everyone the very best.

Hoping to get back running soon, in the meantime, much love

wee man/yank/sprout/Eamonn

Whoop de doo VO2

2010-01-27T14:11:00.000-08:00

Did a VO2max test on the bike today for shits and giggles and was pretty pleased with the results. Had a peak VO2 of 5.13L/min or 75ml/min/kg. Peak HR was 199. Overall was pretty pleased as the numbers are about the same as when I was 19 and in pretty good shape.
The bad news is that the physio told me that I need to take a week off to see if the leg will respond to the treatment, as she thinks that the lack of improvement following treatment is due to me overdoing it in the gym. So we'll give it a go. Its not like I'm training for anything in particular now that XC is passing me by.
Get the results of the blood tests in the morning too, so hopefully getting somewhere, however slowly

Not promising

2010-01-19T12:42:00.000-08:00

So after about 10 days running the leg started giving me pain again, so I've stopped running again and am back cross training. Had the blood tests done today which I'll get the results of next Thursday, and see the haemotologist Feb 9th to try to get to the bottom of this.

Last summer Tarpy referred me to a blog run by a doctor in New Zealand as he had written a number of articles regarding the negative effects of fosamax. I emailed him a week or so ago describing my symptoms etc. The feedback wasn't exactly encouraging:

http://blog.garymoller.com/2010/01/young-marathon-runner-with-unusual-leg.html

Oi its freezing!

2010-01-06T13:17:00.000-08:00

The weather here in Ireland lately has been absolutely baltic. My nuts have gone into hibernation. Feels as cold as it ever got in PVD, but with the moisture in the air its hard to ever get warm. Plus since we never usually get a snow/ice build up, the gov't doesn't have the facilities to grit/salt the roads/foot paths and now everywhere is a sheet of ice. Managed to make it home without spilling onto the concrete. Score one for this guy.

Quick running update:
Rounded out '09 with a 20 min jog around the football fields at home feeling good. New Years Eve saw me get belligerent, therefore didn't run in 2010/'10 (are we going 20-10/'010/twothousand(and?)ten?) until the 2nd. The run on the 2nd, added an extra lap onto the fields at home for a 24 min outing, before repeating the next day a little slower. Off on the 4th. Yesterday and today ran for a half hour finishing off with weights on the latter and core on the former. Leg has felt decent, not spectacular, but no problems. Been working on my stride and keeping my hips lower to the ground with the pelvis tucked in to keep in line with the shoulders. Feels ok running like this but its mentally pretty taxing, and the gluts/hamstrings get knackered pretty quick since they're not used to doing this due to my previous crappy stride. Found it very difficult to maintain the form today as I was out in a sleet/snow storm without gloves/hat. Pretty miserable stuff. Ok, thats just a running update, nothing quick about it. Sorry.

Merry Christmas

2009-12-29T14:24:00.000-08:00

I have totally overindulged in food and booze over the hols, but it was a well earned break. Today was the first day back at the gym since last Wednesday, and I felt it. Only managed 30 mins on the bike and then hopped on the treadmill for 10 mins. Leg didn't feel too bad so am getting back (very slowly) to running this week while gym access is limited and will monitor the progress.

Had a follow up appointment with the consultant to go over the details of the MRI/X-rays/DEXA scans. There is no stress fracture which is a relief. The problem is the actual diagnosis. Apparently the radiologist called the consultant with some concern because the femur bone has a very high red bone marrow content. In short, 'long bones' like the femur should have yellow bone marrow with the hip, breast bone and smaller bones have red. The reason why this is a problem isn't entirely clear to me yet, other than the stem cells that differentiate into red and yellow marrow aren't working properly. Apparently it can indicate osteoporosis, which has already been ruled out by the DEXA scan, so I have to see a haematologist to try to get to the bottom of it.
On a sidenote, my alignment is way off. The plain of axis that should pass straight through the knee doesn't even hit the knee, but passes about 2-3 inches inside. But that issue is 'on hold' till we get the haematologist done first. But the good news is because the structure of the bone is sound, I can run as long as the leg is pain free, hence the 10 mins on the treadmill. Tomorrow we try for 15.

Still alive, still crocked

2009-12-15T15:33:00.000-08:00

I gotta admit, only for Jokin's pretty sick run this weekend and Keith's surgery vids, my bloglist has been conspicuous in its boringness/lack of entries. But its hard to complain when I'm just as guilty. About 6 weeks since my last post. Shoddy.

Where am I at? Not quite suicidal, but definitely feel like I'm stuck in a 2003 timewarp, except this time I'm not drinking anywhere near the quantity of beer I was putting down then (if they sold PBR in Ireland that might change).

It's 7 weeks and a day since the marathon. Last Monday I ran 1 mile (that's not a typo) in 8:35 (that's not a typo either). By the end of the mile I was in about as much pain as I was post 12/26.2ths into the marathon (that's a legitimate fraction). That had me wallowing in self pity as I don't feel that the quad/hip is improving. I finally got to see a specialist yesterday, who when he got done financially ass-raping me thinks its a stress fracture to the femur and is driving down osteopenia highway with stops at endocrinologists etc etc, again, 2003 much? I have an MRI next Monday which should hopefully shed some light on the issue. Personally I am not in agreement in the stress fracture thing. Never had a stress fracture that was still sore to walk on 7 weeks after the fact, plus this is the 5th/6th time in the last 3-4 years in the same spot. My guess at this stage is something nerve related, but what do I know?

In the past 7 weeks I've done my best to keep up fitness and keep down booze consumption. I've had a consistent 6 weeks of 2 days of interval work rehashing Berg's old workouts in the pool, with 3 days on the bike for anywhere between 60-90mins. 2 weight sessions a week and some core work later and I'm still managing to keep the weight off. I've got a full XC race program starting mid February serving as motivation for training, but as the clock ticks on it looks a little less likely. Here's to Monday providing some answers.

update

2009-11-06T12:21:00.000-08:00

So since last Monday I took a few days completely off pretty much due to the fact that I couldnt walk. Thursday & Friday I did some light x-training. Then spent the weekend boozing. I've been good since, and have put in a good week's cross training since. I even rehashed one of Berg's pool workouts yesterday, doing the 60second ladder. Given that we used to do that twice its not that great a workout, but baby steps.

I took a big step Wednesday night and joined a running club. The reason why this might be considered news is that I didn't rejoin my old club of my juvenile days Glenmore AC, but their 'rivals' Dunleer. I truthfully wish I could have been rejoining my old club, but the fact is that I would be their only senior runner, whereas at Dunleer, even in 2:36 shape (sadly this is hypothetical) I'm only around the no. 4/5 guy. I'm also good friends with 2 of the lads who are both my age, and already have a race goal set of the Irish Novice XC champs on Dec 6th. While I wont be in great shape, we should win the team title on the back of the top 3. This definitely has me motivated to lash out the x-training in the meantime.

This optimism was checked somewhat tonight after my visit to the physio clinic. Run by students, they did some great work trying to get me fit enough to make the marathon. However, given how my recovery is going and based on my medical history they feel that as students they can no longer treat me, recommending that I visit a qualified professional for treatment and visit my GP to arrange a bone scan and/or MRI, as they're concerned I may have another stress fracture. I don't personally feel I have a sf based on how it feels, but then I've felt that way in the past when it was the case. Either way its bummed me out a bit and put some doubts in my mind, but I'll be in the pool tomorrow giving it a lash again! Dec 6th remains the goal

Post Race Reflections

2009-10-26T10:49:00.000-07:00

Result: DNF

Dropped out somewhere between 11.5 and 12. At that point I had been running quite well and was feeling extremely good. Until then my splits had been (approximately, mile markers were quite a bit off - only 5k markers seemed completely accurate):

5:40, 6:00, 6:02, 6:01, 5:59, 6:06, 6:02, 5:47, 6:03, 5:55, 6:01 + 4:05 before stopping. The leg starting out felt much better than I expected, as it did to run these splits. I had planned on going around 6:10-6:15s due to the training I missed but got locked into a very comfortable rhythm and just went with it. The problems began on the faster 8th mile. It was nearly all downhill, and straight away I knew the hip/quad wasn't happy with it. From 8-11 it was considerably tighter but felt that as long as it didnt get any worse I would be fine. Just beyond 11 miles we crossed the canal via probably the smallest bridge in the world. But the small decline off the bridge was enough to trigger the leg, and the hip just seized up on me completely. After stopping I had to drop my chip with the St. Johns ambulance crew who stuck me in the ambulance. Getting tired of waiting around, I decided I'd walk/jog home. As soon as I stood up the leg refused to take my weight. I wasn't going anywhere. Since then it's loosened up a little, but its pretty damn painful doing anything besides sitting.

To be honest, I'm obviously disappointed but not gutted. I knew there was a good chance that this would be the outcome, and I'm glad that I sacked up and decided to give it a go instead of waking up tomorrow wondering what if?

I'm also glad that in treating this injury I've gotten to the root cause of this and the majority of my recent injuries. Apparently I "significantly lack gluteal mass", meaning I gotta get some junk in my trunk. I know what needs to be done, and hopefully after it I'll come out of it a better runner. Gonna take a day or two off before beginning the rehab and some pool work. Given the lack of training the last few weeks I don't really feel the need to rest up, but I do need to get this injury fixed before getting back to workouts etc. The plan is to take on some sort of XC season, although the novice champs on Dec 5th are likely to come around a little too early. However there is plenty of 2010 action to look forward to.

Finally, a big thanks to those who donated to the charity I was running for, and for the wishes of support leading up to the race. Those that know me best know what a fat little wanker I was around 7-8 months ago, and of all the positives that I can take out of this campaign (and there are a few) the biggest is that I'm fit again and excited about running. For that I am very grateful.

Last pre-race run

2009-10-23T15:53:00.000-07:00

4 miles, 27:02

Decided I wanted a preview of the pain I'm subjecting myself to on Monday and was relatively pleased with how this went. Did one mile at ~MP that turned out to be around 6:15 which will do grand given the lack of training the last 3 weeks. Felt fine with it, leg was tight obviously, the question is whether it can stand up to another 25 of them. Will hit the pool tomorrow for a light session and that will do it.

Got more physio this evening and more lined up tomorrow.

The last few sessions have really been helping loosen things out, but also getting down to the crux of my non-stress fracture injuries. Pretty much all of these have been problems with the left quad/groin. What I didnt know is that they are all stemming from a total lack of work by the left gluteal and piriformis muscles. So basically my left ass cheek doesn't do what its supposed to. What this causes, as I think the 2 pictures below demonstrate, is a compensatory roll of the femoral head in the hip after the leg makes contact with the ground, and the knee tracks inwards upon transition to toe off. This puts a lot of stress on the quad/groin as the pic in red shows, causing the problems I now have.

The advice from the physio (which you guys will love) is to run 'like John Wayne, pretend you've got a horse between your legs'; i.e. focus on keeping the knee outward. Tried this on the run today, and while it isn't too challenging in a physical sense, mentally like any stride adjustment it took a ton of concentration, and maybe difficult to maintain throughout the race on Monday.

Fuck it, lets go

2009-10-22T15:23:00.000-07:00

I haven't posted in quite a while, pretty much because there' s been nothing to post except depressing news regarding the leg. Despite a ton of rest and physical therapy, it is not responding. It's quite painful walking around still, and I feel there is little chance of me completing the marathon. This had led my mind into a dark place, dwelling on the thoughts of not competing in the race I've been training for 6 months; and also its knock on effect on some of the XC races I had been hoping to do this winter. Added to that is a large amount of guilt having collected charitable donations with the likelihood of not running.

Last night I received an email from the charity I am raising for asking if anyone with a race number to donate it if they weren't planning on running to a team member who missed the application deadline. I slept on it, and decided to give up my number. Sent the email. Got a response. 2 people had beaten me to the punch. Is this a sign?? Got some more physio, felt some improvement, but given where the head was at I decided to see about deferring entry to next year. No dice. No refunds, no deferrals. Basically we've got your 100 yoyos, now fuck off.

This pissed me off to be honest. It's not my plan to be injured. I want to run. But €100 is a lot to me, and it annoyed me to think I'd pissed it up against a wall on a race I'm not running. I'd have been better pissing it up a wall getting, well, pissed. Now I'm thinking I have the number, lets use it.

The downsides.

Even if I am able to complete it, I'm looking at enduring (hopefully) almost 3 hours of quite severe pain.

I am likely to aggravate the injury further, risking participating in XC races.

Dropping out of a race is not something I want to do.

The upsides.

At least I can say I tried.

I may (delusional point coming up) 'get into my stride' and feel half decent/ride a 3 hour adrenaline kick and not feel the pain

Say a mental 'fuck you' to those bastards who wont let me defer.

Chances are I'm going to sway back and forth at least 4689 times between now and Monday. But right now the attitude is fuck it. In the words of Billy Crudup (a.k.a Pre) ' you don't know what it will do to me if I run, you know what it will do if I dont' or something like that, I havent seen the movie in about 8 years.

Back on the horse

2009-10-17T08:07:00.000-07:00

~3.5 miles, 24:42

After a week of pool running I finally got back to the real thing today. Most importantly the weight-bearing pain in the hip that was afflicting me last week was gone, although there was some definite tightness/tenderness in the groin and quad area. After 5 mins or so till about 20 mins I felt I was moving pretty freely, although started to tighten up quite a bit after this, so called it a little short of the 4 mile target.

Did a good stretching session after and thankfully the leg is feeling pretty decent walking around post run. Am hoping to add about 20mins onto this for tomorrow, but early indications are that things are on the up.

Catch up post

2009-10-16T08:00:00.000-07:00

Thurs: 1hr steady aqua jogging. Nothing really of note, didnt vary the pace much as the legs were a little tired and calves were threatening to cramp.

Fri: 45 mins aqua jogging with 4 x 6 lengths hard, 1 length easy, which boiled down to ~4 mins hard, 1:15 rec. Did the normal gym routine after.

Spent the evening getting various treatments. Spent 45mins at the physio which I didnt find as productive as the ones earlier in the week. Call me sexist if you want but I put it down to the fact that I had a female physio who wasn't strong enough physically to get deep enough into the muscle tissue. After travelling back to Dundalk then I went and saw my bone guy who cracked my hips for me and left me feeling quite a bit looser.

Light at the end of the tunnel

2009-10-14T14:34:00.000-07:00

1hr aqua jogging

Broke up this bout in the pool with 8x4 lengths with 1 length recovery keeping the effort the same as for the 3 length bouts yesterday. Went well besides some pretty painful calf cramping on bouts 2,4,5, 7 and 8. And all during the cooldown. The lungs got the desired workout though, so all good.

This morning was the first morning in a week that the hip didn't hurt on getting out of bed or walking around. That said, it still does feel extremely tight, but the pain is thankfully gone. Had another good session with the physio this evening so am expecting some pain tomorrow morning, but after the pool should be much improved. Anticipating running ~ Friday, when I also plan on revisiting my midget horse bone guy, as I was told yet again that my hips are way out of alignment.

Stay Positive Fool!

2009-10-13T12:54:00.000-07:00

Aquajog, 55 mins

Sticking with Coste's arbitrary distance theme, I broke this one up with 10 x 3 lengths medium/hard, 1 length recovery. The Trinity pool is a 25m pool, but only about half of that is actually deep enough for this guy to aqua jog in, so most normal heighted people would be even worse off. Timed a few of the intervals around 2-2:10, with 1-1:10 on the recovery. Not overly taxing, but gave the lungs a workout.

Waking up this morning the hip flexor was pretty darn sore which I'm guessing is in response to the physio treatment last night. However after the pool there was a considerable improvement which is a big positive, and has me hoping to be back out there in a few days. Even if not, then the pool is serving me nicely in keeping the lungs open and ready to roll in 13 days!

Dark Clouds brewing in my mind

2009-10-12T13:52:00.000-07:00

Day off

Took today totally off. While the aqua jogging hasnt caused any discomfort, I'm not really seeing any improvement in the condition of the hip, and was not able to get to the pool during open hours anyway. Didn't want to risk biking or the like, so just went for complete rest. Had another session with the physio, which while doing a good job loosening up the hip joint, gluts and hammy, the hip flexor didnt really respond too much. Its only been 3 days since I ran, but it feels like a lot, lot longer. Trying to stay positive, but like pimpin', it ain't easy.

Crampage

2009-10-11T07:20:00.000-07:00

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!

In need of Berg

2009-10-10T08:19:00.000-07:00

50 mins aqua jog, inc:

4x2min w/ 30 sec rest, 10 mins easy, 4x1min with 20 sec rest

Gym

Don't know how I used to do some of Bergs workouts in the pool given that this would be a piece of piss in comparison but I was gassed after. Had hoped to get an hour in but the calves refused point blank to allow me to continue due to crampage. Also found the gym a lot harder than normal afterwards, but think that this was just because of the water resistance on the arms.

Shutting it down

2009-10-09T08:14:00.000-07:00

30 mins aqua jog

40:51 easy jog

Got through the run ok, but it definitely wasn't the best outing I've ever had, and confirmed that I wouldn't be working out on Sunday. How and ever, went to a different physio this evening, and the difference was ridickerous. Yesterday I paid 40 yoyos for a 10 min rub, and was told I could keep running. Today I went to a student physical therapy clinic, paid 20euro for an hour and 20 min session and got way more info on the problem. Basically the quad is not only extremely tight, but full of junk that is most likely there from previous injuries I've had to the quad. As a result, no running for a few days besides aqua jogging. Plenty more physio in the meantime, and I should be good to go in a few days again. Not too worried as the pool will keep me ticking over in the meantime, but disappointed all the same. But given the quad has been the source of all my problems over the last few years, this could be a blessing.

Progress?

2009-10-08T14:37:00.001-07:00

4 miles, 30:49

Went to the physio today, who went through the usual 15 min history lesson and only 15 mins of actual physio work, then charged me €40. Such a crock of shit. During the 15 mins he got paid for, he found that I have a lot less mobility in my left hip than the right, and the pain in the hip flexor is a result of tightness in the quads. I have been instructed to take it very easy for a few days, although I am allowed to supplement actual running with aqua jogging. Sorted out a belt for the Trinity pool and will do that which I swore never to do again tomorrow.

The run itself wasn't too bad. Kept it extremely pedestrian, and after 5-10mins there was some release in the quads. Going to a physical therapist tomorrow who should spend a lot more time on massage therapy than talking about it. Tentative plan at the minute is aqua jog followed by 40min run tomorrow, aqua + 50 mins on Sat, and all going well finally get my 3x3 mile workout in on Sunday.

Being sensible

2009-10-07T15:22:00.000-07:00

8 miles, 54:18

Gym

After yesterday's day off, the hip flexor has improved, but not as much as I would like. It's a nuisance, and most noticeable when getting up from sitting. It feels weak, as if the leg doesn't want to take my weight, but once moving its not restrictive. The run didn't aggravate it any worse than before, and the weights if anything seemed to improve it weirdly. Am supposed to workout tomorrow, but unless there's a dramatic improvement by morning I shall be postponing that till the weekend. Left a VM for the physio who I shall hopefully see in the next day or two and nip this in the bud. The work is pretty much done at this stage. Between now and the 26th, the only runs I want to get in are two workouts and 2 runs of medium length. Plenty of time between now and then to get them in and still have a decent taper. It's hard being smart!

Frustrated

2009-10-05T15:19:00.000-07:00

6 miles, 43:04

The slight tightness in the left hip flexor I felt during the long run yesterday has manifested itself into something rather painful. Its annoying, especially as the rest of the legs felt extremely fresh, despite coming off Friday's workout and yesterday's long run. The fitness is good right now, I just got to make sure that I keep the legs in one piece. Between this and the foot the novelty of having soft tissue injuries vs. stress fractures has fully worn off at this stage and I'm now frustrated.

Bumping the day off up from Wednesday to tomorrow.

Long Run/Week in Review

2009-10-04T14:20:00.000-07:00

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.

Easy jog

2009-10-03T10:40:00.000-07:00

5 miles, 36:16

Nice easy run to follow yesterday. Despite only getting ~4 hours sleep, then having to drive 2+ hours back from Tullamore, the legs felt pretty good on this trot. But since then, I've started to crash and burn quite severely. I need some sleep. The important thing was that despite bouncing around a dancefloor in dress shoes all night last night the foot was feeling good and improved from yesterday. Pics tomorrow.

Tempo

2009-10-02T10:25:00.000-07:00

1.5 miles w/u

14.1 mile @ MP

1.4 mile c/d; 17 mile total

Happy with this workout good workout. Didn't get too many splits, but went through 3 miles in 17:50; the half 'thon in 77:14 and the last 3 miles in 17:46, for a total time of 83:02 (5:54 avg). Felt very easy for the first 8 miles, but had a rough patch from 8.5-11, mainly due to the fact that this stretch was all uphill and into the wind. After the route levelled out for the last 3 recovered nicely and the rest of the run felt very comfortable. The foot was fine, the anti-inflammatories seem to be doing the trick nicely.

The uncle's wedding was a quite unbelievable night. I managed to stay 100% sober, but yet had some amazing times on the dancefloor, in particular doing air guitar with the family as my uncle (a pretty amazing singer; he's been called the songbird of his generation by those that have heard him, that good) belted out House of the Rising Sun. Antics got quite out of hand, pretty typical for an O'Connor wedding, and shall hopefully upload pics tomorrow.

Back at it

2009-10-01T12:41:00.000-07:00

10 miles, 66:25

Was happy to get back out there this morning. Foot had improved sufficiently that I felt confident it would stand up to the rigours of a run. In general the run was incident free, although one sharp left turn in particular caused a little discomfort. However, post run the foot felt the same as pre-run, and walking around afterwards the foot felt better than yesterday. Started taking Neurofen, and think there is an anti-inflammatory gel floating around the house here that will be put to use.

My uncle is getting married tomorrow at the grand age of 61. Da is the best man. This should be interesting. In the meantime, Ireland shall hopefully vote Yes to Lisbon, and I'll have a good tempo tomorrow. Back posting Saturday

Days off

2009-09-30T14:53:00.001-07:00

Tues & Wed off

One of these was a scheduled day off, the other voluntary. The foot has improved considerably over the 2 days off. Can still give a twitch every now and again, and the Titleist massages and icing have reduced the soreness on the outside of the foot but left the foot very tight in general. Happy enough that its improved sufficiently to get back out there tomorrow without having lost anything. Going to maintain the icing/massaging routine, and beginning tomorrow a steady course of ibuprofen.

I've always tried to avoid ibuprofen, as well as Alka Seltzer when hungover/got headaches. Part of it is a weird thing I have about 'polluting' my body (which is massively hypocritical when I consider some of the binge sessions I've been on) and part of it is it feels like cheating. I tell myself that without it my body can't handle the training load (or booze in the case of a hangover), and to use a drug to fix it is cheating. I felt the same way about the Fosomax for the osteoporosis, and I feel the same way about Caffeine as a performance enhancer. Just because some dude in an office somewhere decides its legal doesnt make it ok in my mind. That being said, I'm too far down the road in the marathon program that I'm not letting the moral high ground screw me over now. Lets go legal drugs.

Bleh

2009-09-28T14:50:00.000-07:00

8 miles, 55:15

Gym

The foot wasn't much better today. While its definitely tolerable, its quite a bit worse than it was at the end of last week. It's at its worst on uneven surfaces and turning left, so did the laps of the park clockwise. Frustrated because if I hadn't had the race I felt like I had it kicked but at the same time, the race was worth a lot more than the couple of days I'm going to take off.

My new best friend

2009-09-27T10:09:00.000-07:00

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.

Happy days

2009-09-26T08:11:00.001-07:00

3 mile w/u

13.1 miles, 74:13

2 mile c/d

Conditions were pretty much perfect for this and after waking up knew I was feeling good. The foot felt good prior to the race, and I was looking to run about 75 mins (5:43 pace).

Splits: 5:26, 5:36, 5:27, 5:52, 5:42 (28:04 5 mile), 5:30, 5:31, 5:42, 5:45, 5:38 (56:12 10 mile), 5:48, 5:58, 5:38 + 36secs.

I had a feeling I might have been out a bit too quick when I was 3rd after about 400m. Given that I'd finished ~25th in the first 2 races of the series I backed off a little. After about 2 miles, a group was forming but given my splits I decided to let them go. Mistake as I ended up running the rest of the race alone about 10secs behind this group. Think the 3 mile mark was 10secs too early as I was running consistently. Had a bit of a panic at the fact that I was running quite a bit quicker than planned, but was feeling good and trying to get back in contact. The course for the first 7 miles was quick, with the 8th mile the first one uphill. Was glad to see I was still on pace up the hill. Passed through the 10 mile mark 1:20 faster than I ran in the race 6 weeks ago and knew I was on a good one. The 11th mile was uphill again, and was happy to keep relatively on pace. I paid for this big time on the 12th mile. I rigged badly, and was convinced I was going to see about 6:30. Really died and was struggling for 400-500mtrs, but recovered a little, and got a lift going into the last mile seeing that I'd still broken 6 mins. Ran strong in, but felt like absolute toast at the finish.

Ended up in 13th place with €50 of vouchers in prize money. Delighted with the day as a whole, Spurs are 2-0 up as I type, all looks rosy except for the fact that right now my foot hurts quite a lot. Thanks to Jokin, I'm pretty sure its peroneal tendonitis. Glad to feel confidant in what it is. Now I just have to get it sorted.

Easy day

2009-09-25T08:06:00.000-07:00

6 miles, 40:20

The rest day had the desired effect on the legs as I was feeling super today with the exception of my foot. The foot actually felt worse today than it did yesterday despite the day off, with it starting to hurt walking around. Running actually felt better than when I was walking. Afterwards the foot was better than it had been beforehand, so hopefully it'll improve with treatment. Looking forward to tomorrow.

To Martha!

2009-09-23T15:12:00.000-07:00

8 miles, 53:27

Gym

Threw on a new pair of kicks for this one, and saw a definite improvement in the condition of the foot. With a day off tomorrow and an easy run on tap for Friday I hope to have this nipped in the bud come the weekend. The run itself was good, started out at the usual pedestrian pace, but got into my running as the lap times around the park dropped from 6:45 to 6:10's over the duration (lap is about 15-20secs short of a mile).

Tomorrow is Arthur's day. 250 years of the best beer in the world. Would love to be able to raise the glass at 17:59 but will be at the hospital, so no joy for me. Still, it will taste all the sweeter on the 26th.

Bullit Bitten

2009-09-22T12:29:00.000-07:00

5 miles, 35:08

Just a shake out run after taking the red eye back to Dublin last night. Overall legs felt pretty good, and the tiredness isn't bad at all as I got a couple of hours sleep on the plane and back to the apartment at 7am for 5 hours of unconsciousness.

Bit the bullet and finally entered the marathon. I'd been postponing this out of fear of jinxing myself and having something go wrong, but since deadline is Oct 5th, there isn't any point to hanging around. €97.20 seems like a lot to inflict massive amounts of torture on myself, but hopefully it proves to be worth it.

Hammerhead

2009-09-21T06:32:00.000-07:00

10.5 miles, 72:47

This was supposed to be 8 miles, but despite Coste giving me instructions on where to run to, I botched both the turnaround point and then the route back, failing to recognise the street I had run not an hour before. Despite this the run was extremely enjoyable, with the conditions just about perfect. Clear blue skies, no wind, and a crispness in the air in the shade. Perfect autumn weather for running. Started out pretty leisurely (7:30 1st mile, 7:15 2nd) and clocked the last mile at 6:35. All in all, a pretty easy run, with the legs feeling surprisingly good. The foot was good during the run, but took a trip into town during the afternoon, during which the foot got quite sore walking around. Need to be careful. Unlike the previous 2 days where I jumped in the water post-run, I wasn't about to jump in the Charles today. Flying back home tonight, and just hoping to get over the jet-lag ASAP so that this weekend's race isn't screwed with too much. Feeling good though.

Better than expected

2009-09-20T06:21:00.000-07:00

~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.

Another good man gone

2009-09-19T06:08:00.000-07:00

~20 miles, 134:06 total running.

Did the long run today as with the wedding this evening I didn't fancy doing it tomorrow. The first half hour of this run was very pedestrian as we were jogging back and forth to the house picking up different crew members taking part in the run, including in no particular order, Churchnuts, O-face, Bren-bren, Kim and Tarpy. After the half hour or so, one member of the group who shall remain nameless (I'll give you a clue, the only blonde/female/Olympian in the group) decided to make the pace a little more honest. From here on out, the run was a straight out and back, with the out portion into a fairly strong headwind. The run was good, and was glad to have Tarpy for company the whole way, otherwise this would have been a bit of a struggle. Finished up the run with a dip in the Atlantic.

The evening was spent commiserating the loss of another good man from the gang. In all seriousness, the wedding was pretty spectacular, and a truly enjoyable night's craic. Congrats to Easy and Danielle

Posting: Jokin Style

2009-09-18T06:05:00.000-07:00

5 mile, Gym session, 1.1 mile

43:44 total running.

Going to do these like Jordan and post 4 days in the one go. Nothing of note from this one, easy day after the workout. Flew out to Boston that afternoon. Alls good in the hood.

Rollin'

2009-09-17T13:05:00.000-07:00

2.5 mile w/u

Goal: 3x 3 mile @ 10 mile race pace (5:40-5:45), 3 min rec

3 mile c/d

1. 16:59 (5:38, 5:37, 5:44), 2:59;

2. 16:50 (5:34, 5:37, 5:39, 2:59;

3. 16:35 (5:32, 5:33, 5:30).

Running for the bus on the way out to the park I was knew I was feeling good. However the workout was nearly derailed by the need to go 2'sies. Thankfully there was a John in hospitable condition, and we were good to go. Still, amateur mistake to be making at this stage.

The loop was good, first mile flat, 2nd slightly downhill, and 3rd making up the gain from the 2nd. Was not keen on this workout a few weeks back as I didnt trust my pace judgement but was very pleased with todays effort. At no point was I strained in the run (shouldnt be at 10 mile pace), and decided to try to open up on the last mile but stay relaxed. Was very happy with the results, and recovered pretty much immediately afterwards. Feeling good going into the half next weekend and more importantly the big one itself in 5 weeks. First things first though, I've got to go and pay my last respects to Matt 'Chewy/Easy/Rhino' Emond. Another good man gone after this weekend.

3 days till Boston

2009-09-15T14:33:00.000-07:00

10 miles, 68:54 (35:11 1st 5)

Gym

Expected to be very sore today from Sunday (2 days after etc etc) but wasn't too bad. Started out nice and easy for the run, and was surprised to see I'd dropped to 6:45s for the 2nd half of the run. Had a good session with the weights in the gym, but finishing up I definitely was tired, and am grateful for tomorrow's day off. Have some soreness on the outside of the right foot. Nothing major, but need to keep an eye on it. Icing this evening definitely seemed to help. I think I'll keep doing that.

PS. Very excited for this weekend.

Monday Blues

2009-09-14T14:29:00.000-07:00

5.5 miles, 40:57

Ran home from the gym veeeeeeeery slowly, but have to say didn't have any soreness from yesterday, but at the same time the legs didn't feel on the money during the run. Really starting to dislike this run as its all concrete, always follows a long run on a Monday and its at the end of the day so I'm always tired doing it. Still, positive about how the legs felt after yesterday's effort.

Long 'Un/Week In Review

2009-09-13T09:23:00.000-07:00

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.

Deadliest Catch: Annaloughan Style

2009-09-12T09:42:00.000-07:00

8 miles, 55:20

Nice easy run on an unbelievably beautiful day here in the motherland. Legs were a little heavy for the first 3 miles or so, but after that felt great.

Spent the rest of the day enjoying the sun and doing Annaloughan's version of Deadliest Catch with the brother, Ricey and Turlough. Can take a look at the 'action' below. Was a great way to spend the afternoon before watching a dire Spurs performance against Utd. Don't understand why managers change a winning team, but that seemed to be a theme for the weekend.

Dilemmas dilemmas

2009-09-10T11:42:00.000-07:00

2 mile w/u

12.3 mile @ thon pace (1st lap 36:51, 2nd 36:15; 73:06)

~1.7 mile c/d

This was pleasing.....took occasional splits, passing through 2 miles in 12:13, 6th mile was 6:00, 1st two miles of the 2nd loop in 12:08, and the last mile in 5:45. Did this same workout 3 weeks ago in 73:52 with the difference being pretty much all on the 1st lap, but today was so much easier than that day. Partly due to better conditions, partly because I was coming off the 10 mile race the last time, but overall just felt very smooth and relaxed. Didn't push the last few miles too much as I knew I was running faster than race pace by a few seconds (5:57 average today is not going to be repeated in October) but was happy with the last mile as it didnt feel hard yet was my race pace in that 10 miler from 4 weeks ago. Felt I could have comfortably kept going for another few miles at same tempo. Took on a gel during the run but without water its not to be repeated as it did cause some stomach cramps. Overall though good day.

Having serious issues with my fantasy football team which is causing my dilemmas. Played the transfer wild card last night but since then the midweek internationals have caused injury havoc with my squad. Will have to continue to tinker between now and Saturday. I love football.

The goggles, they do nothing!

2009-09-09T13:12:00.000-07:00

10 miles, 67:24

Starting out, the legs had some real spring in them after not running yesterday, but felt a little tired towards the end of the run, I'm guessing a combo of Sunday's long run and 15 hours in the lab yesterday. College ain't supposed to be like that.

Hittin the park tomorrow for a longer effort, getting 8-10 miles at 'thon pace with a few tacked on a little quicker at the end. Hopefully the weather's as good as it was today, cos it was fantastic. Haven't said that too often this 'summer'.

Goals

2009-09-07T13:40:00.000-07:00

6 miles, 43:33

Gym

Apparently my attempt at humour in my comment on yesterday's post was lost on poor Jokin. But the reason why I haven't explicitly stated any updated time goals for the race is a) not to get too wrapped up in running a certain time, b) I'm not too sure what that time should be, and c) I'm too used to disappointment to be getting overly worked up about the race when it's still 6.5 weeks away. But to completely contradict everything I've just said, yes I am thinking I can do something around the 2:40-2:42 range but am waiting to get through the half on the 26th before putting it in stone.

For the run today, the legs were surprisingly good. The right hammy was a bit tight again in the first 2 miles or so, but after that was spot on. Taking tomorrow off instead of Wednesday as collage is kicking my ass at the minute. Feck all else to report.

PS Happy Labour day Americanos

Week in Review

2009-09-06T06:15:00.000-07:00

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.

Winner Winner Chicken Dinner

2009-09-06T05:41:00.000-07:00

21 miles (well 20.8); 140:43

This was a little over the 20 miles I had on tap but I took a wrong turn (again........Cooley's a dangerous place). Took on 100g of gel, 500ml of isotonic drink, and about 400ml of water over the course of the run, so felt great pretty much the whole way, although did have to make a couple of pitstops during the first hour. Other than that the run was pretty much uneventful, although the weather was pretty much perfect, and just keeping my fingers crossed for similar conditions on the day.

Simple run

2009-09-05T09:46:00.000-07:00

8 miles, 54:31

Ran nice and easy; hamstring was much improved on yesterday, only really noticeable on the two uphill portions of the run. Long 'un tomorrow.

Ireland vs. Cyprus @ 8pm tonight. It's a big one.

Oh No he's pulled a hammy!!

2009-09-04T09:38:00.000-07:00

6 miles, 43:22

Gym

For the first time in a while I had to deal with some real discomfort on the early stages of the run. The right hammy and in particular the semi-tendinous insertion were very sore after the first half mile or so. I didn't feel like I was running freely and was having to compensate. Debated cutting it short but around 2 miles in, stopped to fully stretch out the hammy, the calf and the quad before deciding whether or not to continue. Thankfully, the stretch did the trick and was able to continue on. After that it was a totally uneventful run & gym session.

You think W had it bad?

2009-09-03T13:30:00.000-07:00

2.5 mile w/u

4 x 2 mile with 2.5 min rec

3+ mile c/d

This was a repeat of a workout done 4 weeks ago. However, I wanted to see how much my aerobic capacity had improved since then, so dropped the recovery from 3 to 2.5 mins and had planned on doing a 5th interval. That was until I got through 4 in the following splits:

11:07 (5:47, 5:20), 2:28;

11:01 (5:45, 5:16), 2:28;

10:56 (5:40, 5:16), 2:27;

10:52 (5:35, 5:17).

Needless to say, I was running into a very strong headwind from 200 to 2k, which lead to some crazy splits. Coming into the workout, I was willing to run the intervals a little slower than I had previously in an attempt to get 5 in. While my splits were pretty much the same for the 2nd mile as the previous effort, I did have a tailwind today for the last 3/4 of a mile. I still thought I was up to 5 finishing the 3rd one, but definitely didn't feel as recovered starting the 4th as the previous ones, then ran the first mile of the 4th too hard. As a result I completely rigged on the last mile and was tapped finishing. Overall I'm still pretty pleased with this as without the wind I think my splits would have matched the workout from a month ago (10:36-10:40) on less recovery. Just gotta keep on trucking.

My title is a reference to the recent opinion polls judging the Irish government and in particular our Taoiseach 'The Lip' Brian Cowen. He's got an approval rating right now of, wait for it: 15%. W had it easy.

Where's the time going?

2009-09-01T14:55:00.001-07:00

~8.9 miles, 58:29

Gym

~1.1 miles, 8:19 (66:48 for 10)

The run was enjoyable, despite being another early morning jaunt. I'd been going most days around lunch time, so not finding it easy to get out of bed to run first thing. Felt strong in the gym which was the first time in a while, as the arms had been feeling pretty tired the last week or two. Having a slight problem with my eye, as sweat has caused the skin on my eyelid to become inflamed/irritated, and in turn, rubbing that is not good for the eye itself. While not a problem for running, its a serious pain in the ass

Today marked 1 year into my PhD program. This thought literally makes me crap myself (figuratively). Can't see myself finishing in time despite the fact I'm busting my ass. Fuck.

In good news today, Spurs snapped up Niko Kranjcar for an absolute steal today (Tarpy take note). Happy days.

Mundee bloos

2009-08-31T14:52:00.000-07:00

6 miles, 41:54

Had to run in the early morning as I was testing all day and struggled to get out of bed to get the week started. Once I was going though, the body felt good and ready to go. Definitely sucked trying to get motivated for work knowing that those that bow to the queen had the day off today. And sweet feck all else to report!

Sunday run/Week In Review

2009-08-30T08:53:00.000-07:00

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.

Seriously? No one is questioning this

2009-08-29T13:46:00.000-07:00

8 miles, 53:46

The run was fine. What I can't get over is that everyone is all about Ritz in Zurich. I can't buy that just 10 weeks in an altitude tent and being coached by Salazar means that he can all of a sudden go from a PB of 13:16 and a seasons best of 13:34 to 12:56. The last time this type of improvement was seen was with Cathal Lombard, and we all know how that ended. I mean, his last mile has got to be the same as his PB. Call me a hater, but I'm now skeptical of anything happening with Salazar's group.

Need some excitement in life

2009-08-28T16:17:00.000-07:00

5 miles, Gym, 1.15 miles home

Ran to and from the gym with some miles on the pristene surface of the college green. The run was fine, but there was a massive drop in temperature and it was noticeably cold, with the thermopolis donned for the first time in August.

Otherwise, I literally have nothing exciting to report. Life is dull. Possibly not a bad thing, except for the content of this blog.

Morning jaunt

2009-08-27T11:13:00.000-07:00

8 miles, no time

Ran early, weather was joyous. JOYOUS I tell ya. Felt good although there is still some tiredness in the legs. Am absolutely shattered now, its been a long week. And I shouldn't but I will:

When Caster Semenya was told she would have to undergo gender testing, apparently she replied, I will on my bollocks! I'm going to hell for that one.

Raisin in the sun

2009-08-25T14:13:00.000-07:00

8 miles, no time

Gym

Crimmin reckons that's what I must look like these days given the HUGE miles I'm knockin out. It was actually a point of discussion this weekend, and when the maths were done, I have dropped over 20lbs in the old money since I started training well, and about 10 since commencement. Losing the 20lbs didnt surprise me that much, what did was the realisation that I'd been a huge 175lbs. Thats a huge bitch. The not as fat guy is below (the one on the left, before you ask).

The run was great, the legs were better than expected, but some tiredness was there. The weather was great. Given the easy nature of the week, dropped the gym work to 3 sets of 8. Off tomorrow.

Also gettin very excited for the Chewy-Danielle wedding festivities. 3 weeks from Friday I hit the US once more.

Beginning of an easy week

2009-08-24T14:42:00.000-07:00

5 miles, no time

HR 144-54

This week is the down week in this month's cycle, so nothing but easy running. Left the watch at home, but threw on the HR monitor just to make sure I kept it easy. Was in the 140's for 90% of the run, but on a few occasions I let the mind wander and when I came to I'd let the pace quicken and the HR had climbed into the 150s. Legs felt very good after yesterday's longer effort, with no soreness at all. Happy days.

Week in Review/Catch Up

2009-08-23T14:44:00.000-07:00

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.

Oh dear god

2009-08-18T04:36:00.000-07:00

10 miles, 67:45
Gym

If I was suffering from delayed onset muscle syndrome (DOMS) from Saturday, I'm not anymore. The delay is gone, and boy did I feel like ass today. First ten mins I actually thought my ass cheeks had swapped places with my quads. Then it just felt like each leg was like lifting a passed out drunk for a good 40 mins, before finally starting to come around the last 20 or so. Why not run slower? If I had run any slower I literally would not have been able to lift my legs enough to even run, so this was the only pace I could legitimately get one leg in front of the other. No soreness anywhere, just dead flat.
Looking forward to a day off tomorrow, and then a reunion with Churchill, who I haven't seen in about 5 years. Then Ed's in for the weekend. Will fit running in somewhere.

Catch up post

2009-08-17T04:32:00.000-07:00

8 miles, 54:17

Legs felt pretty good today. The pain in the left foot subsided for the most part, although threatened to rear its head around 15 mins in. Did some work on it after which helped. Generally felt that the recovery from Saturday is progressing nicely.
Very pissed off to be unable to find a working internet feed for the World champs, meaning I missed the mens 10k final. Having got a blow by blow account as it happened from Jilane and reading the reports after, I was delighted to see that Tadesse was so happy with his medal. The guy is a legend, and I love watching him run as he just gets after it, but is nearly always beaten by Bekele. Nice to see him truly pleased despite being beaten for gold. "I was not really kicking you know" Showoff.

Seriously?

2009-08-16T14:11:00.000-07:00

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.

Somewhere between satisfied and pleased

2009-08-15T07:39:00.000-07:00

3 mile w/u

10 mile race, 57:33 (5:33, 5:38, 6:00, 5:58, 11:32 for 5 & 6, 5:40, 5:57, 5:54, 5:18)

6.5 mile c/d

Where to start? If you'd told me beforehand that would be the time I'd run I'd be pissed, but conditions were poor. Took Tarpy's advice and went out slow picking up 2 runners as markers. First guy was a Dundalk runner David Carrie who beat me by 40secs in the 5 mile last month so went out 5-10secs slower at the mile, and Maria McCambridge as a) I didn't want to lose to a chick, b) she ran 58 low here last year and c) she ran 2:36 in the Paris 'thon in May. Was at the back of her group for the first two miles which were very slightly downhill and wind at the back for the first 1.5 miles or so. After the 2 mile marker we hit the uphills and the wind. I ended up leaving the group bar 1 guy and settled into what I thought was a good rhythm for the 3rd mile. Nearly shat myself when I saw the split of 6 mins, and immediately started to hammer. Mistake. I was a little too obsessed with splits and not giving credit to the conditions which were rough as besides the wind, the temp was high (for Ireland) and humidity in the 90s. From 2-4.5 was all uphill and into the wind, but the panic to the slow split led to me getting a side stitch around 5 mile. Had a guy come up on me around this point so latched on through here. 7th mile was a steep downhill for the 1st half, steep up for the 2nd half. Caught a guy at the top of the hill and tucked in for a 1/4 mile despite him running a touch slower as the wind was howling and we were still climbing. This helped a lot as when I got to 8 mile I'd lost the stitch and was ready to try and hammer the last 2. Thought I'd overdone it on the 9th as I was feeling really rough here, so have no clue where the 5:18 came from besides that I was chasing a guy that I eventually got with 250 to go. Despite the strong finish I don't think I left any time out there, and was only 35 seconds behind Carrie today over 10, after being 40 behind over 5 a month ago, and talking to him after he was very pleased, so gave me some perspective.

Did not plan on running so long after. Ran back to the apt, knowing it was 4 mile from the exit of the park, didnt realise it would take me 2.5 miles to get to the exit. At least it means an easy day tomorrow. Despite being 'off the beer', I'm treating myself to a couple of pints tonight. Now for the footie and WCs!

PS I beat all the chicks!

Come on already

2009-08-14T11:29:00.000-07:00

6 miles, 41:31

I have to admit I'm pretty nervous/excited about tomorrow. The run today was a typical pre-race run; pace was relaxed, felt like I had tons of energy and at the same time a heaviness in the legs solely due to nerves. Not sure why I'm that much more nervous about this one than the 5 miler. Think its primarily because I'm aware how much 10 miles could suck if I get the pace wrong early. Definitely more positive now than I was earlier, and feel like I can crank out a decent run. If not, then there's plenty of time to get things in order, and a lot more on tap for the weekend to look forward to.

Gettin Excited

2009-08-13T12:06:00.000-07:00

8 miles, 56:06

Gym (only 2 sets)

Run was great. The legs had some real pop back in them, but managed to control the pace and finish feeling very good. Did 2 sets in the gym partly with Saturday in mind, and partly cos I was going to be late getting out to the Diabetes clinic in the afternoon.

Excited? Absolutely. Not just because of the race, but because it marks the start of possibly the greatest sporting weekend of the year. After the race Saturday morning I'm racing back to Dundalk to get on the couch in time for Soccer Saturday and the return of the Premiership. I'm more excited this year than most for the return of the football cos a) I've managed despite constant failings in the past to convince myself that Spurs are in for a big year, and b) my fantasy football team is dynamite. After that, its all about Berlin. Sunday sees Berlin action including Bolt vs. Gay, GAA action, Spurs vs Liverpool on the telly and (hopefully) Harrington in with a shout at Hazeltine. Needless to say I'll be 'working' from home on Monday as no TV in Dublin means staying in Dundalk Sunday night. Savage.

Half & Half

2009-08-11T13:18:00.000-07:00

10 miles - 5 easy, 5 steady

64:29 (34:29, 30:00)

Gym

With the race on Saturday I had been a little overzealous in my training plan and had a 5 mile tempo on tap for today. Quickly ditched that idea given that I was still a little sore from Sunday and want to be as fresh as I can for Saturday. Decided to do the 2nd half at a steady clip figuring I'd be in and around 6 min pace. Can't get much better than that. Also very pleased with how easy 6 min pace felt as I've been nervous about screwing up the early pace on Saturday. Haven't done a great deal of work varying paces, so was nice to be on target here. Hoping to set out at 5:40s on Saturday and see how I am through 5/6 miles. Feeling better about doing that after this today.

Down Day

2009-08-10T13:10:00.000-07:00

5.75 miles, 41:04

Ran home from supervising at the gym nice and easy to get a little more out of the day, but would have preferred to do the lot on grass. C'est la vie. Was trying to cram work in as I stayed home last night to to watch Padraig Harrington implode on the 16th to hand Woods the inevitable victory. Should have come back to Dublin.

Wondering what the hell has happened to the Blog brigade?? I figure Jokin is going to do the usual and post 10 days at once, Tarpy's been cutting the same k's for about 3 months now, Coste has yet to give us the Falmouth report, Owen's on the detail lacking long road route (remember the glory days of the misty mountain hop, now that was a blog). WTF??!?!?

Week in Review

2009-08-09T07:13:00.000-07:00

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.

Are you gellin'?

2009-08-09T07:02:00.000-07:00

18 miles, 122:20

Map

This was a very enjoyable run. The weather was very mild, and the legs felt good. Used the gels during the run for the first time. Took the gel and water on at 9 and 14 miles, and definitely made a huge difference as this run felt no more difficult than the 8 miler yesterday. Compared to the long run last week this was a walk in the park. Only thing I may need to spend more time on is taking on more water during the run, as I drank feck all during the run. Overall very pleased.

Neighbourly run

2009-08-08T08:51:00.000-07:00

8 miles, 55:23

Was running along nice and easy when about halfway through the run met a new neighbour running a few laps of the field. Decided to run in tow and despite slowing the pace, was only able to keep the company for about 10 mins before fears the guy would have a heart attack. Got back to normal running for the last 2.5 miles or so. Body felt good, looking forward to the long run tomorrow.

Wecovewee

2009-08-07T12:50:00.000-07:00

6 miles, 43:06

Gym

Ran nice and slow today, and the legs weren't sore, but definitely did not have much life in them. By the end of the run though, everything was feeling good and enjoyed the run. Managed to atone for Tuesday's embarrassment in the gym afterward.

Went to the midget horse guy this evening, although he didn't touch the bones this evening. Apparently my quad was 'a little twisted' and he found a wicked knot in the right calf. Altogether I was there for about 5 mins, but everything is feeling good and ready to roll for the weekend.

Ooii that's a good one

2009-08-06T12:29:00.000-07:00

Target: 4 x 2 miles, 3 min rec.

Splits: 10:37 (5:21, 5:16), 10:36 (5:21, 5:15), 10:38 (5:22, 5:16), 10:40 (5:23, 5:17).

This was a good 'un. Was debating between this and 3x3 mile for the workout. Went for this because

a) Didn't trust my pacemaking to do the 3x3 properly

b) Longest workout so far had 6 miles of work, so thought this was a better transition

c) I'm a pussy

Going through the first mile, I thought I'd made a balls of it, and was very surprised to see that I'd negative split. However, the last 2/3 of the loop is a slight downhill, that I was very grateful for later in the workout. Struggled mentally after 2, thinking that I wouldn't get through 4 but the 3rd one was a good strong outing that made starting the 4th easy, and felt great through 3/4 of a mile. However, the wind got up coming to the mile marker, and I was rigging badly on the next half mile. But thankfully the sun went behind some cloud cover and I hit the downhill for the last 1000 or so, and managed to get through it ok.

While I was definitely in the hurt locker by the end of the last one, the workout in general was very solid, and am very pleased. Was much quicker than I was expecting (goal was just sub 11's), and at this stage I can say I'm well ahead of where I was anticipating in training. Am not revising any marathon goals until at least after the half in September, just going to keep taking it day by day. But its easily the best shape I've been in for a number of years, and am just hopeful I can keep it going. Seeing the midget horse guy tomorrow for a hip cracking, and already looking forward to getting a long one in on Sunday.

Like a wheel, I'm tired

2009-08-04T12:30:00.000-07:00

10 miles, 66:32

Gym

Wore the new kicks for the first time today and had no idea how beat down the old pair were because these felt like clouds on my feet. Put me in a great mood for the run, which was going swimmingly until about 50mins, when the legs decided they were pretty knackered. I guess Sunday's effort not quite out of the legs yet, but to be expected. Finished up nice and relaxed before hitting the gym. The gym was like freshman year all over, i.e. a bit of an embarrassment. Really struggled with the weights today, managing to put up a set of 3, yes 3, on the final set of bench which is usually pretty easy. That aside, got through it and am happy to have the day off tomorrow to recover for Thursday's workout.

Easy Like Monday Morning

2009-08-03T12:28:00.000-07:00

5.6 miles, 40:00

Had a nice easy trot around the fields at home today as it was a bank holiday here in Ireland. Legs felt surprisingly decent after the long haul yesterday, and enjoyed the run quite a bit. Spent the rest of the day watching Kerry tear Dublin apart in the GAA before returning to the big schmoke. Very relaxing weekend comes to an end.