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.

Rainy days but fun !!!

Last week was tough training even though the volume was low my body is still adgusting to the running again.
Thursday I ran 30minutes very easy
Friday I took a rest day
Saturday I ran on the roads with Eoin,Colin and Tom Fitzpatrick who earlier int he day had won the racepix 5k race.We ran 8miles @ a slightly faster pace of around 7mins  per mile.My calfs where tight after and hamstrings.Check out http://www.racepix.com/  for all race pictures of races you might have ran.

Sunday was a session on the kyber pass in The phoenix park with Colin.We ran 6 x 2mins with 3mins run back as recovery.The session was very controlled and next week we will repeat at the same intensity and add 2-3 more reps.
After a few too many beers Sunday night down in Tullamore i ran an easy 50mins in the rain soaked Phoenix park on my own.Really enjoyed the run.

I have been using a new shoe by Mizuno called the Enigma.Its mizuno's newest neutral shoe and a shoe I feel they have been missing.It has full length wave technology giving it much more cushioning in the forefoot.If you are someone who has had problems with the Wave rider 14, and need a shoe to get you to the next update, give these a try.I will give a full review after another 50miles !!!

Tymon Park

Went for a run with Colin Bolger(who works in Amphibian King with me)and Eoin Dunne who does more talking on a run than anyone I know.
The plan was to do a similar run to Monday but we ended up swinging down past the Walkinstown roundabout and up the Greenhills road.
I ran for 12minutes and stopped to stretch as my left hamstring was tight.
After I ran for another 56 minutes so total running was 68 minutes.

Was going to have a cold bath to try and relieve some muscle soreness but decided on a warm bath.
Tommorow will be an early morning run of 25-35minutes or a rest day.

While it might be cold it's good to be back running !!!

Finally I have turned a corner regarding my achilles injury.It has been a frustrating time not being able to run and I appreciate it all the more now.

Last Sunday i decided to jump into the Hell and Back 10k race.this race consisted of running up the Sugar loaf,under cargo nets,up cargo nets,over bails of hey,under tunnels,through tyres and muddy conditions.
While i ran like a headless chicken and paid the price in the last 2k being run down by 3 other runners finishing in 4th,i was delighted to have no problems with my achilles.

The days since the race have been tough as my legs are sore from the race but I have managed to run 40mins on monday @ 8min miles and Tuesday for 45mins @ 7min miles.
The next two weeks will consist of slow areobic running to get the body back used to running again.You can view a video made by Donal @   http://www.youtube.com/watch?v=9siMe-or7ds