Flu :(

Not much to report regards training this week.Been sick with the flu and feeling a little run down.
Plan to do a run maybe Friday.

Solid weeks training and solid race !!!

am run to work 4miles @ 8min pace
pm run consisted of a hard 1mile in 5.30 and the stretch for 1hour followed by 32mins running (4.5miles)

Distance:9.5
Location:Roads
Shoes:Saucony Cortana
week2: 26.5 miles


Morning run at 7am
Was late getting up so missed my training partner 
First 30mins was a struggle,body tired after the double yesterday.
Pace picked up but was more concerned with feeling comfortable.
Ran in the phoenix park for 75minutes and then headed up to the folks house in tallaght where i stretched,re fuelled and played silly games with my niece.

Distance:14.5 miles
Location:Roads + phoenix park
Shoes:Mizuno enigma
week2: 41miles


Ended up meeting a mate for a run at 6.30pm.
ran 8miles steady on the roads.
Legs heavy but feeling good.


Distance:8 miles
Location:Roads + phoenix park
Shoes:Brooks Glycerin
week2: 49miles

woke up this morning feeling tired from a 40th party the night before.Just had 2 pints so no excuses.
Arrived down to the start of the MO 10k in phoenix park which was being run around 3 lap course opposite the Popes Cross.

Met a guy i knew from years ago Eoin whow as aimig for 35.30,felt this tiem might be abit to quick but agrred i would run with him and see how it went.

At the start I saw Martin Quinn and i knew we where running for 2nd and 3rd place here.
Gun went and as expected Martin flew to the front with 5 other runners running flat out to stay with him.Can never understand guys who does this who race every week.
Stayed relaxed and 1k 3.20 2k 3.20,went through 3k in 10.15,pace stayed at 3.30k's until the Kyber where we had a 3.48 k,then held 3.30 k's to the finish.
With 2k to go i asked Eoin did he fancy a sprint finish or run in together so we took the soft option and ran together holding hands at the finish.

Finishing time 35.13 which is 2minutes slower than my pb for the Summer but delighted with the race.Small 2mile cool down and up to work 


http://dublin.mo-running.com/results/

Sundays run was left till 6pm as I had a lack of sleep and and good few pints last night.
Headed out with Aido and ran around the park for 80minutes very slow.
legs dont feel too badly beaten up from yesterday.
The nnew inserts where a big help in the race,I found myself able to maintain my form during the race even though my race fitness isn't good.

Distance10 miles
Location:Roads + phoenix park
Shoes:Brooks Glycerin
week2: 68miles 

Double run today and feeling good !!!

Up at 6.30 am for my earliest run in a long long time.Met Kevin M in the phoenix park which was still dark so had the head torch on.
Didn't see one runner during the run which goes to show the drop in running after the marathon.
people will wait till the New year after they have put on extra weight to get back.
Wore my mizuno wave rider which didnt work well with my new orthotics as they cut the arch off my right foot.
Im half tempted to run the Jingle Bells but will be too soon to take any positives from a race.Maybe new years 5k might be an option.
My achilles was the best it's been in a long time this morning and spent some time stretching my calfs before the run.


Distance:8milesLocation:phoenix park
Shoes:Mizuno Rider
week2: 12 miles

Evening run with two mates Conor and Gary.they where doing a track session in Santry of 9 x 400m average pace 61-62,was class to watch.
Gary having just ran 2.26 in Dublin and Conor a 4.03 miler.
I slogged around in 8min pace

I have decided on a Marathon in the Spring with a 12-14 week build up.
few more weeks of building up the miles to 60-65 before starting.
Selecting the marathon now is a tough one.
Any suggestions???

Distance:5milesLocation:Santry
Shoes:Saucony Cortana
week2: 17 miles

Nothing like a morning run to start the day !!!

Monday:Morning run of 4miles to work.ody felt tired this morning,Monday blues I think they call it.
Tuesday:

Up at 6.30 am for my earliest run in a long long time.Met Kevin M in the phoenix park which was still dark so had the head torch on.
Didn't see one runner during the run which goes to show the drop in running after the marathon.
people will wait till the New year after they have put on extra weight to get back.
im half tempted to run the Jingle Bells but will be too soon to take any positives from a race.maybe new years 5k might be an option.
My achilles was the best it's been in a long time this morning and spent some time stretching my calfs before the run.


Distance:8milesLocation:phoenix park
Shoes:Mizuno Rider
week2: 12 miles

Body tired but making steady progress :)

Thursday:

Long day at work today but was still looking forward to my run which is a good sign

Did a 10minute warm up to my parents house and chatted to my mam for about 30mins while stretching.

Decided to up the pace tonight;
distance was 4.5 miles from kilnamangh to Chapelizod.
Tried to run as relaxed while maintaining 6-6.10 pace.
Looking back at the run I ran it a little hard in patches but no reaction
to achilles and a good blow out.

Distance:5.5miles
Location:road running kilnamanagh-Chapelizod
Shoes:Saucony Cortana
Week to date:21.5miles

 

Friday morning run and boy it was tough.Im not a great morning persona nd it takes me a couple of weeks to adjust to morning runs.
Looking out at the weather now im glad i have it out of the way.




Distance:3.5miles
Location:road running Chapelizod-Ballymount
Shoes:Saucony Cortana
Week to date:25miles

 

Saturday morning run again @ 8.am
Ran with my mate Aido in phoenix park for an Hour approx 8.5miles.
legs abit heavy after my treatment last night.
Got massage last night and badly needed.


Distance:8.5miles
Location:Phoenix Park
Shoes:Brooks glycerin
Week to date:33.5miles

 

 

 

Sunday 10am run in phoenix Park this morning with Aido.Ran very slow and relaxed but legs felt heavy.
My left foot was very tight before the run so did some massage with golf ball and got some relief.
Ran for 85minutes and then went to the clubhouse for some stretching.Lower back very tight and calfs.
distance covered 11.5miles.been a tough first week back and felt like I ran more.


Distance:11.5milesLocation:Phoenix parkShoes:Saucony Cortanaweek1: 45miles

 

 

 

 

Setting goals

It's something I always preach to customers who are new to running and something I need to do myself.
I have decided to sign up for Connemara half marathon on the 1st of april.
Last two weeks have been mixed for me,mainly due to lack of motivation.
I have ran 6 times in the last two weeks.My decision not to run dublin marathon was a good one.

Last Sunday I ran with Markus(his last run in Ireland for a while)
I felt fresh and ran 75minutes @ 7min miles.My adductors where tight after the run but achilles ok.
Monday was a short 35minute run to work.
Tuesday was a run with Luke Coleman in Tymon park 7.5 miles @ 7.15 pace.
My training will be 5-6 days per week and building a base  till x-mas.
After this will consist of some progression runs and tempos runs.

Hope you are all feeling good and resting after Dublin.