Long Lay Off, back to 5 miles.

It had been three weeks since last I ran.  The longest lay off I've had for about three years.  I don't know what happened really - I got a bit of a bug and just couldn't shrug it off, and felt like I didn't have the energy to go out running.  With the result that I missed my October 13th 10k challenge - I'll have to reset my goals for this distance and find a race in December.

I finally broke the duck yesterday with a five mile run around the village in the company of the 100 marathon man, Conor.  Beautiful day it was for it too... I actually managed alright for about three miles and then struggled home the last two.  Felt a bit zapped afterwards and just hope that it marks the end of whatever ails me...   I'll need to keep fit now that we are so close to our baby's arrival (due date is actually today!).

Ploddding Away...

 My wife hails from a village in County Louth called 'Stabannon'.  It's a phonetical translation of the Irish 'Teach Bannain', meaning 'Bannon's House'.  This Bannon fellow was most likely a big landowner (the land around these parts is exceptional).  On Friday, we traveled across the country from our Conamara home to Stabannon for a family wedding - giving me the opportunity to run those less familiar routes (although they are getting more familiar with every trip).

For the most part, last week was a poor training week for me.  I felt a bit of fluey (man flu), so I didn't run at all until the end of the week when I finally got out for a five miler in Stabannon, and another four miler in the same place on Sunday.  Friday's run brought me up past the old graveyard and onto the remnant's of a medieval castle which stands on the Old Ardee Road.  I ran this steadily - fastest pace would have been around the 8.20 mark.  

There was frost on the ground when Benny and I got out on Sunday morning, which gave the countryside a lovely wintery feel.  We were both a bit ropey after the wedding so we walked the first few minutes but once we got into our stride we felt good enough.  The frost had all but melted away by the time we arrived back home and some of the other adults in the house were beginning to wake up.

Yesterday, back in the comfort of my Conamara home, I got up on to the treadmill for a little more of the Coach Dion plan.  This time I just ran two sets of 8 minutes at 7.5 pace, with a one minute recovery in between.  It's only about three weeks now until 10k Chonamara, so I can't really say that I'm flying in training, but I'm hanging in there!  The target is 48 minutes... hmmm.

The Coach Dion Plan!

Fair play to Coach Dion... in commenting on my 10k ambitions he has done two things:  1)  question whether it's really ambitious enough, and 2) given me a nice nudge to do some serious speedwork.  On the first point:  well, 48mins is not exactly Mo Farrah territory, but it would be a PB for me at this distance - if I can get to that for October 13th I might look at a year of reducing 10k PBs.  

On the second point:  the Coach has suggested that I run around 3 times a week and for one of these runs that I do the following:  10 repeats for 60secs at faster than race pace, with 60 second rest in between, or else to run 8mins twice, or three times, at faster than race pace, with 60secs in between.

Now, I have done repeats or intervals before, but the simplicity of the Coach's message has just given me that extra shot in the arm to get at them again.  On Thursday last I did my first set of the Coach's repeats on a treadmill at home - choosing to opt for the 8minute treatment.  I was a little over enthusiastic and set the pace a little too high (8.5) so I reduced it significantly for the second round (down as far as 7.5).  The rest in between runs was also way too long.  On Monday last, however, I got up on the threadmill again for another exciting edition of the Coach's repeat runs.  This time I set the speed at the right level and took just 60 sec breaks.  Three rounds of 8min runs were completed and I felt a fair degree of improvement.  Hopefully I can keep this going and will knock that PB down!  Only bad side of this last week's training was the fact that I didn't get out for a long run....

Time Target for October 10k: 48minutes

My sister got in contact today to inform me that she is entering the Conamara 10k, which takes place on October 13th.  It's a big deal for her, as she is not a runner and will really be starting from scratch, so her declaration has spurred me on to a target of my own:  to run that 10k in the 48 minute bracket (48.59mins will be acceptable!).  My 10k PB to date is 50.06mins (set earlier on this year), so I will need to get out and train, train, train... My wife is due around October 23rd, so this would be a good time to hit a PB like that.

5 yesterday, 4 today.

Back running, thank Jehovah.  

Yesterday, against my will at first, I donned the runners and running gear and shot out the road with the enthusiasm of a henpecked husband on a day-long trudge through the high streets of Dublin (please note:  my wife does not subject me to these kinds of days!).  I found the first mile a bit tough and the second a small bit uncomfortable, but by mile three I was flying it and the henpecked husband had magically turned into a smiley, happy fashionista (well, a happy runner anyway).   My route brought me up around the football pitch and back down through Demense, heading towards home.  A nice five miler on a lovely, fresh evening.  So enthused was I that I brought my shorts and runners to work for another run today.  This time I did my prom route afterwork, only four miles this time, but highly enjoyable despite a rough enough wind.  It's good to be back...

Ger Kearney Memorial 4mile Run

This is an image from last year's Ger Kearney Run, as we walked with Mom on her home stretch. I need to get my camera fixed to start taking more snaps from this year's events!

And finally, the last leg of my blog 'catch-up'!  

Folks thought I was mad in the head to get up at 8am on the morning after our arrival in Stabannon, following a three-day cycle across Ireland and a heavy night of celebration, to travel the two hour journey to Wexford for a four mile run - but how could I miss out on the Ger Kearney Memorial Run in Tombrack?  This was the second year of this race, in what has to be one of the most picturesque parts of the country.  The added incentive for me is that my younger brother, Richie, is married in the area - and actually a key organiser of the event.

On arrival I was greeted by my mother and father, who had also journeyed south, and other brother Cormac who traveled from Dublin.  It was an early start for this race - 11am, so the legs were still a bit stiff and sore after all of my cycling.  Mom was once again going to walk the circuit and this year both Richie himself and his wife Deborah, were going to participate in the run.

From the off, Cormac and I held back together and let the bulk of the field shoot on ahead at speeds that we knew only some could sustain. Knowing the course from last year, we decided to keep our strength for the hills and pick off some struggling runners along the way.  The plan worked a treat!  The first hill came at around mile one - it was a long slow incline, and already some of the more enthusiastic early runners were beginning to flag, so we took a victim or two here.  The second of the hills threw up a few more victims and by hill number three we were comfortably running in the middle of the pack.  While my legs were stiff from the cycle, I felt fine, and could have done with another mile or two to pass some more strugglers!  Cormac and I finished around 34.20mins.

Richie, however, came in well ahead of us - fit man that he is, and Deborah was not far behind...  Once again Mom walked the course in sprightly fashion, while Dad took care of refreshments!  A very enjoyable run - I hope this stays on the race calendar for years to come.

Day 3 Cycle Report - the Road to Stabannon.

There we are - most of us, after arriving at our destination, Stabannon, 340kms and 3 days after leaving An Cheathrú Rua.

Some of us awoke with very sore heads on Saturday morning last in Mullingar... I went to bed at an early hour, being knackered from two long days in the saddle, but reports at the breakfast table told of high-jinks until 5am from some quarters! 

I was glad of the early night, it left me in great form that morning.  The final leg of the cycle was to be a 95k trek from Mullingar to Stabannon, via Delvin, Athboy, Navan, Woodtown, Ardee and finally Stabannon.  11 other cyclists joined up with us in Mullingar, so now we were a party of 41 (having one dropout from the previous two days).  

Sunblock was a must on that Saturday... it was one of the nicest days of the year - perfect for a homecoming!  We broke up into two main groups again and the extra riders were divided out between the fast and slow groups.  Whilst the road out of Mullingar was fine for awhile, the narrower road to Delvin, and then on to Athboy, became a real hazard with so many cyclists.  Lines of traffic were held up behind us and some of the more insane drivers tried their luck at passing us out on the worst of spots.  We were glad to see the back of those narrow roads when we finally got on the road to Navan.  

First off though:  a brief stop in Athboy, 30kms in.  And once more, some lovely cake from the two Missuses!  Some of the 5am drinking crew were still nursing sore heads, but they were slowly coming to.  

The Navan road itself was a far safer cycle, and we really were ticking down the clock now to the finish so spirits were definitely high.  Word got out that we would be 'well received' in Woodtown (it being the seat of 'O'Donoghue's Bar', cousins of some of our main cyclists!  So we got to Woodtown at about 4pm, with only around 25km of the cycle left, and sandwiches, sausages, pints and more all for hungry, thirsty and overexcited cyclists!  We were greeted there by family and friends, and were joined by another dozen cyclists for the last leg to Stabannon.

The final part of our journey, from Ardee to the village of Stabannon, was a ceremonial jaunt, as we were joined by still more cyclists, many children amongst them.  We still had about 10k to cycle but it was at a very leisurely pace and with great chat and cheer.  Entering the village proper, after three days and 340kms in the saddle, was actually quite emotional.  We were greeted by half the village and feted at the local pub - where we danced and drank until the early hours of the morning.

What an experience, and what a fantastic event.  I'm delighted that a daft idea that I had last year when I cycled solo across the country has turned into a serious event that seems set to raise in excess of 20k for a very worthy charity.  Don't get me wrong - it's no great shakes on my part, the organising has of this year's event has been the genius work of others, but it feels good to have come up with the germ of the idea!  Will we do it next year, or the year after - who knows?  And then again, who the hell is going to stop us??????