Teething babies and avoiding trouble. (I even ran 20 miles)

Week ending 30^th July

My first 20 mile run yesterday since the Frankfurt marathon in 2015. I had to do this one solo. My humour going out the door wasn't up for it but then I copped myself on and realized this was my choice no one else's (no point in being like a little girl about it). All I had to do was run for 2hrs 50mins and/or get 20 miles up on the legs. No other brain power needed. Stopped for water after 1 and 2 hour and for a stretch at mile 16. Not perfect but job done. (Dog boring route though;-) )

The running week in general was ok enough but I had to bail out of doing the Churchtown South 5 mile race on Thursday. The little angel was suffering with her teeth all day and it wouldn’t have been fair to have the babysitter to deal with gummsy by herself for more than a hour while I hightailed it to east Cork. Aoiffe was burning the midnight oil at a work thing so I stayed at home and squeezed in a 8mile to 9 mile run in with 8 X 3 mins. I wasn’t too sure of the actual distance I covered as the garmin wasn’t charged. When I did get  back sure enough Iseult was in the throes of a tooth induced moment. In fairness the babysitter had managed for the hour or so she had with her but I knew she was glad I arrived, so quick she legged it out the door. 

It’s at times like this a good relaxing baby stroke and a there- there ain’t going to do the trick so it was time for the Calpol. It did help Iseult relax a bit but there was further issues later during the night. A tough night for all concerned but she is ok now.

From a running point of view it means I haven’t done a shorter 5miles to 10miles race since the end of May. I know at best my short racing pace is about 7mins to 7.05mins but it would be nice to get out there and shake the cobwebs off. If I trained for the distance I would be confident of getting close to sub 33 minutes.

Monday was the usual 3 mile walk / jog/ walk with Iseult in the pram around the town park. Tuesday a 8.5 mile run up in Mayfield at 8.06 pace, again very laboured and a slog 10 mile effort on the Wednesday afternoon in Charleville.

50 miles up on the feet but all a bit dull really. I have no chance if ever of making the Mallow AC sessions on Tuesday and Thursday. My last session there was at the end of the May. The start time has changed to a earlier time and no hope of Aoiffe getting home earlier to relive me. When school starts up again at the end of August and Iseult goes to the creche that will be another adjustment to get used to too.. I was a poor attendee at training anyway and the new time has lead to increased numbers showing up. Mallow are a big club but training attendance was poor lately. 

The club are lucky to have excellent people there who put in a tremendous amount of time and effort into keeping things going but it was beginning to fall on the same shoulders time and time again. I have little interest in the moment in even considering joining a new club. My local club is North Cork and it would make more sense to probably train there but I will put off any ideas in that regard off for a while yet. Like changing your job it just seems more trouble than it is worth. 

Keying in...

July 23^rd 2017

The last week was a pretty good one on the running front. It was more about the quality of running than the quantity. I hope I have pretty much keyed into what is the best running strategy for me given my responsibilities at home and the changes in other areas. Last Sunday I ran a 18 miler in the company of Adrian and Pa. Adrian Fitch is running Berlin as well and is going great guns sticking strictly to a rigid and aggressive training plan. It seems to be paying off in spades.

My plan is more general but I hope the benefits will be apparent in a while. The 18 mile (18.5 miles to be exact was a slow one and very relaxed- time on the feet,2hrs40mins. Monday was the usual 45 jog, walk, stroll, jog, walk, stroll with Bubs in the buggy around the town park. Tuesday a 5 mile tempo at 7.06 pace with a 2 mile tempo and 1 mile cooldown. Splits were 7.12, 7.08, 7.07, 7.06 and 6.53. Wednesday a 90 , 9.5 slow run in Charleville and Thursday a controlled 7.57 paced run up in Cork covering 7.6 miles or 1 hour. No running Friday and a excellent 90 minute run on Saturday at 7.32 pace, again on my own before heading up to a wedding in Clare. The last run is always a tough one, the last mile was a slow one (something to remember) but the rest were all in the 7.25 to 7.35 range. Wouldn’t it be great to manage that for 26.2 miles?

P.S The week before I ran 45 miles so again a good few weeks of consistent running. The speedwork session for the week was 9 miles with 6 X 800's in the 3.18 to 3.23 range.

Cahir half marathon

Week ending 9^th July

I have just watched the Cork hurlers pull off the most unlikely Munster Championship win in many a long year. The campaign will only get tougher from here on in now. Similarly with 11 weeks to the Berlin marathon I find myself with a lot of work to do if I want to get a PB. I know fully well I’m probably not actually improving a whole lot these days and haven’t really being improving a whole yet in the 4 years. At best I am running races looking for different motivations each time.

Today the Cahir half marathon was one of those situations. I was looking for a solid marathon pace type effort or a extended slower paced tempo run. This was in light of a poor half marathon in Waterford.I was running very well within myself for the first 11 miles all at 7.30 pace but started to struggle badly after that having to slow down to a walk on a number of occasions. Whether it was the heat (it was very warm), the elevation or just poor form on my part or a combination of all 3 I don’t know. Maybe my “marathon pace” is in reality my true half marathon pace but only 5 weeks ago I was well able to push a better time in Cork. Thankfully the niggly ankle seems to be better.

I think the down turn is probably down to me not getting a few basics sorted – sleep, diet, consistency, speedwork. 

Some are probably easier to fix that others but they have all become issues in the last 5 weeks. Not getting enough sleep will have a big impact on all the others and I am trying to remedy that within the limits of being a S.A.H.D (Stay at home Dad). In the old days being a teacher and being off for the summer meant sleep was never a issue. Diet is also within my own compass, I am consuming way too many sweets and sugars. I was working out I must be eating 2-3 chocolate bars a week plus 2- 3 cakes and one packet of biscuits a week not to mention 3 bags of crisps and 3 ice creams. I don’t smoke and I don’t drink but the sweets thing has to change.

 Consistency is a bit harder, trying to get out for a run at the same time 5 days a week is more dependent on people being able to juggle their own incredibly busy  lifestyle as well around me and that isn’t fair on Aoiffe.

I had hoped to be able to make Mallow speed sessions at least once a week but that has proved impossible and given the new start times of training that will make things worse. I can still make the Sunday long runs but everything else during the week will be a solo affair. That’s why more than anything I never have really made much progress in the last 3 years in terms of times, the inability to make club sessions. My attendance from April to May was reasonably good and was reflected in a number of promising runs.

All is not lost, not by a long shot – I have the power to turn it around.

Tuesday – 8.5 miles at 7.34 pace, Wednesday – 3 mile pram jog/walk, Thursday 8.5 miles in Cork at 7.50 pace, Saturday 5 miles at 8.16 pace, Sunday Cahir half marathon plus 1 mile warmup at 7.34 and 8.16 pace each. 39 miles or so

Just a niggle

Week beginning 3^rd July

Nursing a slight strain on the left ankle (the one I fell and twisted last year). A bit of ice and rest should sort it out but it means I have had to rule out a 4 mile race in Dromcollogher tonight. In the light of a disappointing Waterford half marathon the emphasis was on getting miles up on the legs. I succeeded well enough on that score, logging 3 easy miles on Monday, 8.5 miles at 8.10 pace on Tuesday, 8 miles at 7.34 pace on Wednesday, 8.5 miles at 8.06 pace on Thursday, 6.5 miles at 7.32 pace on Saturday and a very satisfying 18 miles with the club in Mallow at 8.39 pace on Sunday.

It’s unlikely I will get anywhere like that mileage up on the legs this week but that’s ok with me. I’m happy just to be getting out of the door as it is unlikely I will be getting to too many short races or speed club sessions over the summer. (I have two races in mind this month but one of those may be not be the most sensible idea- more about that some other time) The missus is in a new role in her company and is working long hours and with me doing the S.A.H.D.T with the small one I will have to do the best I can. I knew months ago this would be the case.

Coming into July the plan is to improve on the long runs (upping the distance and pace) and get a good handle on the tempo runs (improve the intensity) with hopefully a couple of decent marathon pace efforts. The rest will be easy mileage with rest days where I see fit.

Hopefully by August I can start getting a good indication of where I stand in terms of Berlin.

At the mo’ I will keep applying the ice to the ankle, just a niggle.

Heavy legs

Week beginning 26^th June,

A good running week diminished somewhat by a poor half marathon in Waterford on Saturday. I ran 8 mls on Tuesday at 5 am with a 5 mile tempo insert. The pace was down on previous efforts but still a good effort when you consider the heat that morning (18 degrees) and a few baby led trips into Mallow- 7.10 pace with splits coming in at 7.15, 7.13, 7.13,7.09 and 7.00. I was happy enough with the effort but I was feeling somewhat crappy the rest of the day and I didn’t sleep a wink that night getting up at 5am next day to get the run out of the way.. I jogged 7 miles in a hour but the legs were heavy enough. I had a busy day with Iseult that day and headed to Cork city that night with Aoiffe to see Elbow play in the Marquee. A excellent gig but I was standing for 2 hours that night before I was up again at 6 am in order to get organised to bring Iseult up to Cork City  to see Nana. I ran 8 miles at a good solid pace (8 mins) up in the city but curiously enough I struggled at the hill by the Montenotte hotel before motoring on. Then it was home again that evening before another early start on Friday morning before driving down to Waterford on Friday night.

Writing this now it was obvious I was shattered from lack of rest and decent sleep. Even heading down Friday night to the hotel I knew if I didn’t take it handy I would suffer on the Saturday. I wasn’t sleeping a lot that week having had appointments of one kind or another every day. I was - simply put – shagged.

I planned to run rather than race the Waterford half marathon. I was thinking to come in around 1.40-1.42 pace but there was little enthusiasm in my legs or head for it. I capitulated by mile 7 walking up the Mount Cosgrave hill and then walked / ran at various points around the course. I was miserable for most of it and eventually was glad to come in at 1.47.17. To be honest I was glad to get back home and stay off the roads for a few days. Sunday morning my resting heart rate was 55 beats , always a bad sign as it is normally 50 beats or under. Cue further rest days. 3 weeks ago I was able to run a half marathon in under 1.36 on a tougher course.

We will take it handy for a while.

A frustrating end to what has been a frustrating few weeks. The quality of training has been mixed.

Week ending 25^th June, 40 miles

S.A.H.D.T (Stay at home Dad thing)

Week beginning 19^th June

New job for the summer. Stay at home Dad.

 Aoiffe is back in work and as I am off for the summer, it’s my job to pick up the reins and be daddy day care. I have only been at it 2 weeks and I think I am getting the hang of it, Iseult is patient enough with me anyway. I tell you thing though if more men did the whole say at home Dad thing (S.A.H.D.T) I reckon the world’s population would half in a hundred years, so slow would the rush be to have kids. Even the simple notions of getting to the shops to get a bottle or bread is like a planned military expedition never mind making the journey to see public health nurses, physio’s, chemist’s, Nana, Granny and so on. I have had to postpone a number of social outings (baby free) with friends as I am wrecked.  Iseult is a pet though, she still has a few hurdles to surmount but she’s getting there.

The day itself is pretty regimented. Iseult wakes at 7.15 am, breakfast, change clothes, tummytime, nap, snack, play time, buggy time, nap, lunch, playtime, nap, snack, reading time and bed time 12 hours later. That doesn’t include the prepping of dinners, breakfast, lunches, changing nappies, changing bins, making dinner for myself and Aoiffe, errands around town, cleaning the house etc. The days of vegging on the couch watching boxsets is gone for a long time. Ok ok I know women have been doing the baby thing  for thousands of year but it’s a hard job. On top of that you are always wondering , am I doing this right? Iseult as I say is a very tolerant baby. Hopefully she will continue to offer me plenty of smiles.

So how does running fit into all this? The answer is that at the moment the routine is a bit all over the place. I am logging 40 miles a week and I try to get the running done early in the morning rather than leaving it too late. That has meant a couple of 5 am rises during the week and also a couple of skipped  workouts due to appointments for Iseult but hopefully once Aoiffe settles into a more regular work routine I can plan a more sensible  schedule. I also started  joining Mallow ac for the long runs on the Sunday (15.7 miles last Sunday), there was only so much running solo around Charleville I could take. The club sessions on a Tuesday have taken a hit though caught between Iseult duties and early AM scheduled workouts. One such workout was this morning was a 8 mile run with a 5 mile tempo at 7.10 pace.  I was up at 5 am in order to avoid the heat and also because I knew I wouldnt get down to the club in time tonight. That’s a shame as I do enjoy running with the club in Mallow. I do try to support the club sessions by doing the Doneraile workouts on a Saturday and now the Sunday long runs.

My personal form since last Wednesday has been poor enough. Donating a pint of blood really saps the legs for a while and is especially noticeable on the hills,. Last Friday evening was a case in point where I struggled to run 8 miles at what should have been a manageable 7.40 pace and again on the hill repeats session on the Saturday in Doneraile. Outside of all that I can see that despite what ever extra speedwork or new sessions I do the pace isn't improving a lot, perhaps it's a case of enjoying it for what it is,

Hopefully the legs will start picking up now again this week. In terms of schedules I am sticking as much as possible to the old Pftzinger 18 week/55 mile plan, it generally works for me. As to what “works out” will actually mean in terms of hours:minutes:seconds, time will tell……

Mileage for week ended June 11^th and June 18th– 40 miles each. Long runs 13 miles and 15.7 miles.

Cork city half marathon 2017

Week ending 4^th June

Well actually it’s the bank holiday Monday and I jogged 4 easy miles this morning but the big run of the week was on Sunday – the Cork city half marathon. The week leading up to was ok recovery run on Monday (4 miles) , tough hill session in Doneraile with Eamonn and Helena ( 8miles), too busy with correcting to do anything on Wednesday or Thursday and 9 miles at a laboured pace (7.57) on Friday. Jogged a few easy miles Saturday and then down to Cork city on Sunday.

I was hopeful of getting at least a course PB (under1.36.05 in 2012) and I felt confident of getting a PB (under 1.34.15 limerick 2013) but as is the way these days I had to make do with a course PB coming in at 1.35.43. This was my first half marathon in over 12 months and I suppose if nothing else it serves as a starting off point (my wife’s words) for the next few months. Either way it’s definitely a improvement on last years DNF effort.

Looking at the splits I was cooked myself in the first few miles. Mile one was my fastest mile of the lot (6.51) which probably was a bit thick but by mile 8 I was running at a good solid 7.10 pace. My splits were up and down 7.07 – 7.17 -7.27 -7.10 but that was probably due to the nature of the course. Flat as far as mile 4 and then a series of ups and downs until a hell of a climb from mile 8 to 9 and a gradual drop down to mile 10 before a flat 3 miles towards the finish. The course was tough in parts (Tory Top road and Farranlea park) but it is a exciting race what with the marathon runners, relay runners and the good sprinkling of locals out along the course.  I never felt wrecked or tired at any stage along the race but the legs just weren’t able to push any harder than I hoped. That was probably the disappointing aspect of my run where I thought I was doing well at mile 11 and mile 12 the splits would say other otherwise – 7.27 and 7.28.  The finish up North Main Street was a excellent idea and as always the finishing straight up Pana was a great buzz. My good friend Aidan McGee had a very good marathon coming in comfortably at 3.29.11, he didn’t look in the least bit troubled post race as we chatted over a bit of food in Perry Street Café. I would have been panned out - he probably didn't run hard enough ;-)

I headed home afterwards a bit tired out and having to drink plenty of water for the rest of the evening - I was a bit dehydrated. As I say a solid effort but not exactly progressive either. It is what it is and let’s be honest in light of what happened in London and Manchester and Kabul it ain’t worth a breath….

Miles for the week

Monday 4 miles, Tuesday 8 miles, Friday 9 miles, Saturday 2 miles, Sunday 13 miles.

36 miles