Saturday, 27 July 2013

Park Run 02!

I did my second Park Run today in Malahide, Dublin. I had another good run, finishing in 18min53sec, 2 seconds slower than last week.

I got to the start line a little earlier this week and managed a slight warm up, however mentally I didn't feel it! I had one of those days where I just didn't want to run fast.  On the way over in the car I considered not doing parkrun and just doing an easy 20km, 7min and 29sec into the run I wished I had! The first 2km I felt like I was dragging a bag of cement behind me. My thoughts were all negative,

"This short stuff isn't for me"
"My legs are too tired after running along the sand dunes yesterday"
"My diet was pretty crappy yesterday and now I feel tired"
"I didn't drink enough water"

And I debated with myself the pros and cons of pulling out at about 2.4km. It was at that point I slowed down just a twitch and decided that at the half way point I'd put all negativity out of my mind and just run on physical feeling. All my thoughts were consumed with checking how my actual body felt and I turned my Garmin around to face the ground.

"Foot strike is pretty good and no pain/discomfort down there"
"Quads feel strong"
"Hams and Gluteals feel pretty tired after yesterday but could deffo do another 2.5km at this pace"
"Stomach feels good since I haven't had any dairy in 4 months"
"Thorax is rotating very well and no problems breathing"
"Overall feeling good now that the limbic system has SHUT UP"

I sat at a comfortable pace and only tried to speed up with 400m to go. I crossed the finish line and stopped my watch. I was super surprised that I was so close to my PB 18:51 and I felt agitated that I hadn't monitored my time and tried a little harder.

Hindsight is a wonderful thing! One thing is certain I will be back for more Park Runs and some week I'll get it right. 

Wednesday, 24 July 2013

Raisins while running!

My food of choice on a long run
I've been advocating on this blog the importance of reducing sugar intake to excel performance. When running or biking most health conscious or healthy athletes still resort to the mass marketed high sugar fuel replacements. I don't understand why, during a race is when you would really want to have your nutrition perfect, right?

Here  is a very short video I just watched on my favourite web site it is fairly self explanatory that you are far better off refueling on raisins than any sugary sports refueling supplement.


Wednesday, 17 July 2013

Second month of run streak!

On the 21st of May 2013 I started a run streak, which will involve running everyday for a year. The goal is to average 10k a day for a year. After the first month I was slightly below average, I think it was an average of 9.46 per day for that month. I ended the blog post about that months running outlining the need to bank a few extra kilometres this month and it hasn't quite went to plan. 
On the 28th of June I left London for good and repatriated to Ireland. I hadn't quite factored in the difficulty of the upheaval, shipping myself my wife and kids with all our stuff from one island to another took more time and effort than what I first anticipated.
The important point is that I managed to run everyday, just about! My distance is way down now with quite a few runs being around the minimum distance of 3.65k for the day. I also had a few days where I either didn't have my Garmin or my Garmin wasn't charged, this presented as an easy excuse to run short. I can think of two occasions where I didn't have the Garmin and I was planning on running 15k or more, because I could record and compute my data accurately I chose to run a known 3.80km route around where I live. Both those runs were detrimental to my average distance these past few weeks, because on previous days I was running short due to time constraints and planning on banking bigger runs to haul up my average distance. That didn't happen!

I don't have Internet access yet at my new abode, this has put a halt to my tweeting and blogging. However I'm back now and I have some good posts pending!

So now I'm pretty much settled in here and ready to up my mileage in preparation for some races I'll be running this summer and the Dublin marathon in late October?

It's time to go longggggggg! 

Week 5
Goal distance 70km
Distance ran 64km
Total goal distance 3,650km
Remaining distance 3,319km

This week went well. I was doing my usual loops around London and preparing for the move home. I'll miss some of these streets, parks and the Thames walkway.

Week 6
Goal distance 70km
Distance ran 65km
Total goal distance 3,650km
Remaining distance 3,254km

This week was a difficult week to get the distance done, planning the move, working and running was difficult to put together not to mention family life. Job done for now but average distance is down.

Week 7
Goal distance 80km
Distance ran 59km
Total goal distance 3,650km
Remaining distance 3,195km

This week was tough, I moved to Ireland and my time was not my own. I did a few short runs and a few of those were late night.

Week 8
Goal distance 90km
Distance ran 53km
Total goal distance 3,650km
Remaining distance 3,142km

The weather has been amazing and the running is easy. However this week was my shortest distance covered. My wife was in the UK finishing up in work while I was in Ireland living in a new house with my 2 boys. I had to cajole and coheres a few family members into babysitting while I ran!

At the beginning of this process I weighed 75kg
I now weigh 73kg

Some photos taken while out on the run!

Park Bench, Hyde Park, London I've ran more laps of this park that any other and loved every step!

Marble Arch, London I ran past this monument more times than I can count so decided to take a photo on my last time running past it!

You can follow my progress at


Saturday, 13 July 2013

Park Run 01!

Today I did my first ever park run in Malahide Park Dublin, Ireland. The weather was amazing and I felt pretty fresh at the start line, albeit after a slightly stressful morning and arriving a little later than planed.

I got to the start line about 20seconds before the race started, having done no warm up and completely unaware of the course. My plan was to go with the old mantra "Go Hard or Go Home", so I went out hard and held it with the top 10 guys until 2.7km. The pace was way too quick for me at 3.20 per kilometer so I had to back off slightly or risk blowing up,,, it was HOT too!
I eased off a bit but still managed to keep the lead guys in sight. My lungs were burning and I was super thirsty. By the time I turned the last bend my legs were screaming for me to stop, the 11.2km I ran last night was now turning out to be a not so great idea.

I finished the day with a not too shabby 18min51sec. Although I was slightly disappointed I didn't stay in the top ten, I was surprised I ran that quick. Next time I wont go out so hard and attempt to finish a little stronger. 

Beginners mistake today!