Catch Up?......More Of A HP Man Meself...

"Oh once you get to know me I'm a coyote in a field of wolves, oh I'm a red letter rebel but some become the devil when the moon is full"

I'm A Little Crazy-Morgan Wallen

 So on the eve of race #2  for the year I thought it prudent to catch up on the last couple of weeks,thankfully my lack of blogging was more a result of just being stretched a little thin of late both personally and professionally and nothing more

I have missed both of my projected long runs the last 2 weekends which I'm not thrilled over but the first one on March 16th was warranted there's not much that  I prioritize above said long run period muchless when a half marathon is looming but w/out going TMI let's just say on this occasion  it was justified, sadly in the last three weeks I have missed one or two of my lunchtime runs the upshot of which is I,m gonna fall shy of triple digit miles this month,probably looking at 80 mile this month, glass half empty 20 miles shy of the target, glass half full 4 miles more than February and hopefully starting Tuesday I can build towards triple digit mileage for April, in retrospect I feel I did too much too soon logging back to back 148 milers in Dec of 23 and Jan of last year b4 logging 154 miles in Feb.....before the arse fell out of my season, w/ my sights set firmly on the Philly Marathon on Nov 23rd it's clutch not to peak too soon like I feel I did a year ago

Tuesday March 11th  my final week of lunchtime 4 miles,I feel it's time to move up to 5 miles next week and in keeping w/ recent weeks an untimed  run to save something for the following days tempo run,it remains to be seen if I resume longer evening runs, the clocks have gone forward and it is lighter now, that said I kinda like the lunchtime run, in an ideal world in a few weeks {probably mid May post Broad St Run} I could be logging 40 mile weeks 4 x 5 milers Monday thro Thursday w/ a 20 mile long run on the weekends{sounds good in theory!!!} we'll have to see how hot it gets in the summer if I have to get up in the mornings to run b4 work

Wednesday March 12th Final 4 mile tempo run and a new seasons best,18 seconds off my previous best of 33.12.4,not exactly text book out in 15.44 {7.43-8.01} back in 17.09 {8.43-8.26} off 8.12 mile pace I knew I'd gone out hard and hoped I could hang on hang on, thankfully 7 weeks of conditioning meant I could and I could close the book on 4 mile tempo runs w/ a bang

Thursday March 13th, a nice easy run after lettin' the clutch out the day b4 little did I know it would be my final run of the week to round out the week at 12 miles and put me at 37 for the month,for the record my time was  a modest 37.31.7 off 9.22 mile pace w/ splits of :8.38-9.06-9.53-9.52 

22 4 milers since Jan 13th, a lot less huffin' & puffin' than when I began,to put that in perspective on  Jan 13th after a lengthy hiatus I went:38.35.4 off 9.39 mile pace off of splits of:8.41-9.39-10.33-9.42

Tuesday March 18th my debut at 5 milers and a modest 46.06.1 off 9.13 mile pace thanks to splits of:8.33-9.19-9.21-9.31-9.21,basically an extra half a mile along Kelly Drive beyond the end of Boathouse Row to just beyond the Girard Avenue bridge 

Wednesday March 19th an untimed run which tends not to leave much to blog about.....however it was 69 degrees when I finished just b4 3pm which meant being able to ditch the trusty half zip top, the other was the return of the flags along the Ben Franklin Parkway...... however I spotted one glaring omission.... where in the name of jaysus is the Palestine flag????

Heading eastbound on the Parkway the first flag after Eakins Oval is Kuwait, by the time you reach 22nd St we're into the P's......by the time you reach the R's there is no sign of  the Palestine flag......and trust me I've looked!!!!!

According to the City Of Philadelphia website " several flags have been taken down for repair".....I call bullshit on that, when the flags were taken down for the Eagles Superbowl in mid February and now put back up, all the flagpole/lamposts they are attached to have name plates in case there's a flag you don't recognize by sight.......I don't see a name plate for the Palestine flag?????

The Lebanon flag will be just b4 the starting line on Sunday w/ the Irish Tricolour on the opposite side of the Parkway and I'll pass it  between miles 4 & 5 but I'm fucked off there is no Palestine flag to salute.....I will however reserve my contempt  for that when I pass the Israel flag at the end of the Parkway b4 turning onto 16th St to get over to JFK Blvd,it's inside the opening mile so I'll have enough energy to be verbal about it ....or at least give it the middle finger.......

Sadly this was my final run of the week so only 10 miles in the bank to add to the 37 I already had

Tuesday March 25th a modest 44.31.8 off 8.53 mile pace thanks to splits of:8.28-9.01-9.08-9.13-8.40,technically a seasons best given my previous 5 miler last Tuesday was only 46.06.1 but knowing come Thursday I'd be going for a tempo run I figured I'd wait till then b4 lauding a new SB.....

Wednesday March 26h an untimed run in savage windy conditions, how savage was it? I fully expected Winnie The Pooh out there underlining it was indeed " a blustery day",a week ago it was 69 degrees and I ran sans half zip today  it was fackin' chilly out like, last Thursday was the end of Winter and now less than a week later I still need my half zip out there,I guess I won't be putting them away for a few more weeks

Thursday March 27th Officially a Seasons Best.....41.48.3 off 8.21 mile pace off of splits of:8.42-7.39-8.31-8.53-8.02

There will be faster times over the coming weeks and more even splits so while I'll acknowledge the Season's Best I won't get carried away w/ it period but there is a bigger prize on the horizon on Sunday at the Love Run half marathon,last year not only did this race chew me up and spit me out the other end  it also signaled the downward trajectory of my season so I feel I have a score to settle.....

An Irish Two Step.....One Step Forward....Two Steps Back......

 "This love's gettin' dangerous, feels like a loaded gun, my my its turning like a cloud of dust my heart always wants to run"

White Horse Chris Stapleton

Another up and down week for your truly, " up and down like a whores draws" as the auld fella used to say.......welcome to another week of Kevinrunningfree....

Monday March 3rd

Easy/Recovery 4 miler to kick off the week, 36.26.1 off 9.07 mile pace w/ splits of  8.32-9.27-9.30-8.55 nothing fancy but I was just looking to get the crap out of my legs after Sundays long run

I noticed the nations flags that hang from the lamp posts on the Ben Franklin Parkway are being rehung, they got taken down for the Eagles parade as I'm sure some of them would've gone home as souvenirs , my guess is come the Love Run on March 30th they'll all be flying, the starting line is  close to where the Irish Tricolour hangs which always gives me a boost, the pride I get from wearing my Ireland running uniform is second to none, as JFK famously said "I may not have been born in Ireland....but Ireland was born in me".......

Tuesday March 4th

An untimed 4 miler which I have to say felt good, nice to have a run that isn't dictated by speed, pace splits, just a runner and his thoughts, I have to say since I opted for the Parkway and Kelly Drive sometime in late fall this route has become my favourite lunchtime run cutting out Market St and JFK Blvd both of which had way too many red lights for my liking, it does mean less time along the Schuylkill River which can be a blessing and a curse, the Schuylkill River Trail is great to run along but if the wind is whipping off of it or on the rare occasions it breaches its banks it's not so much fun

The clocks are going forward this Sunday which frees up evening runs if I so choose, to be honest I'm happy to run at lunchtime, the week after next I might bump the run up to 5 miles it's much easier to get my miles in at lunch time than worry about coming home after work and getting my arse back out the door, granted I could get more miles in that way but looking at the big picture if I do 4 times 5 miles Monday thro Thursday that's 20 miles plus my long run on the weekend which could be 20 miles later in the year for a 40 mile week, that could work.......

Thursday March 6th

Ye can't fight City Hall or Mother Nature, Wednesdays run got rained off, don't get it twisted I've no issue running in the rain but yesterday was a doozie, at 2pm I ducked into an empty office to get changed and stretched b4 heading out, when I looked out the window to Chestnut St 21 floors below me everything looked a go no umbrellas etc, in the time it took to get out of my work clothes and into my running gear the rain was bouncing off the window and the wind was howling, stick a fork in it!

So now off the back of an untimed run and an unscheduled rest day I had a crack at a hard/tempo run ,I wasn't aiming for Feb 12ths Seasons Best time of 33.14.6 when I set off around 2.10pm.......

8.05 for the opening split, as the saying goes " can't put the Genie back in the bottle now" by the time I reached the Schuylkill River Trail/Kelly Drive I could feel the wind in my face, mile 2 was going to be a fight...8.38 split, hopefully after the turn at the end of Boathouse Row the wind would be at my back and I hadn't used up too much energy fighting the wind heading north

8.33 for mile 3 it was going to be close but this ain't my first Rodeo....nor my last.......7.55 for the final mile.....sure it was wind assisted but I'll take it.....

33.12.4 a new seasons best time by 2 seconds off 8.18 mile pace to compare w/ the previous sb my splits were:7.35-8.30-9.06-8.02 off 8.17 mile pace

At six weeks in to my training I feel I'm back to a level of strength speed and stamina where I can go out hard and hold on, however the old adage of not getting too high off your wins was about to  play out......

Sunday March 9th

You'd have thought off the back of last weeks 10 miler on top of the fact on the final day of the European Indoor Athletics C'ships Ireland won a Gold and 2 Bronze medals and Cork's 15 point annihilation of Clare in the Allianz League Hurling I'd be fair flying it.......

I don't know if the time change threw me off it was 2.30pm when I headed out 1.30pm in old money if said clocks hadn't gone forward so my normal time to go long on a Sunday I do know the wind was fair savage so I nixed any thoughts of going out and back along the Schuylkill and opted for Powelton Ave

8.37 for the opening mile b4 the turn on to Powelton Ave, I could feel the wind in my face and when mile 2 clocked in at 9.28  making the left onto 31st St at roughly 2.5 miles I knew "it wasn't going to be my day" I stopped once  on 31st b4 it becomes Mantua Ave after Spring Garden St and again on Mantua Ave and turned around to head back, this race was run a 9.42 mile for mile 3 b4 I called " time of death" at 27.07 off 9.16 mile pace.....

Was last Sunday a "false dawn??" is the monkey still on my back w/ double digit runs? I don't know I have 2 more weekends b4 the Love Run to try for a 12 miler and maybe 14 miler....I  DO NOT  want a repeat of last years Love Run debacle nor a rerun of PDR from September at a time I'm embracing my "Inner Cowboy" I would prefer to keep my Texas Two Steping  to the dance floor and not my running thank y'all very much, time to round up the doggies, piss on this camp fire and head off into the sunset and hope for happier trails next week........

Boldly Going Where I Haven't Gone For A While

 "Yeah, we all had our day in the sun when a horse wants to run, there ain't no sense in closing the gate you can have your space, cowboy"

Space Cowboy Kacey Musgraves

Not a bad week, rounded out February w/ 76 miles and  finally nailed a 10 mile run.......

Tuesday Feb 25th

Having sat out Monday for health concerns I discovered on Tuesday in my haste to get out the door at 7.10am that I'd forgotten to unhook my Garmin from the charger, having missed a run Monday I was loathe to miss another one today so I went old school and ran sans Garmin.......

I must say it was somewhat liberating not to be governed by the Garmin for once, not obsessing over time, pace, splits, etc  at week five of my training I know full well where the 2 mile turnaround at Boathouse Row on Kelly Dr is by now

Moving forward I may skip the Garmin once a week, I was thinking Monday is an Easy/Recovery run, Tuesday Untimed, Wednesday Tempo/Hard run, Thursday  Easy/Recovery run.......sounds good in theory but we all know theory and practice are often a horse of a different colour

Wednesday Feb 26th

Maybe it was the benefit of a rest day Monday and an untimed run yesterday but Wednesday yielded my second fastest time of the year 34.19.1 off 8.33 mile pace thanks to splits of: 8.37-8.41-8-54-8.06

I knew by the turn around in 17.18 I was on for something fast, mile 3 kinda got away from me but I finished strong and post run  realized it was another negative split out in 17.18 back in 17.00

At week 5 of my return to regular training I'm starting to see and feel the benefits of getting back out there 4,5 times a week, granted the mileage is still low but we're a month away from the clocks going forward and the option of longer evening runs although I may just stick to my Monday-Thursday lunchtime routine and bump it up to 5 miles b4 going long on the weekend, at some point in May post Broad St Run I could be up to 20 miles for my long run plus 4x5 miles during the week, I could live on 40mpw....again it's theory and practice but in theory it sounds good

Thursday Feb 27th

Final run of the month, an easy/recovery 4 miles in 35.05.3 off 8.46 mile pace thanks to splits of:8.39-8.48-9.04-8.35

Nothing much to write home about, other than it bringing my monthly total to  76 miles, my best return since April of last year when I logged 81 miles, again little by little I feel it's getting there and I'm turning the corner, still a ways to go but as long as I see progress I'm not overly concerned how little it's by.....that said I'm hoping for a return to triple digit mileage in March.....

Sunday Mar 2nd

Third time's a charm! finally nailed a 10 miler however my trials and tribulations w/ double digit runs go back to June/July of last year, in the build up to PDR in mid September I couldn't buy a 10 mile run, in fact my last 10 miler was on July 27th when I was aiming for 12 miles, I clocked a 1.28.56 off  8.54 mile pace, I had to walk/run the final 5 miles of PDR and while I did get through the opening 10 miles of the Dublin marathon I then had to walk run the final 16 miles......

Each failure meant the proverbial " Monkey on my back" was starting to feel like King Kong period but w/ only 4 scheduled long runs in the build up to the Love Run 1/2 marathon in 5 weeks time the pressure was starting to build again....

Out the door by 1.30pm it was at least sunny....34 degrees but sunny, I opted  not  to run along the Schuylkill when it's that cold I don't need the wind whipping off the Schuylkill River for miles, 3-4-5-6-7-8 so I opted for Powelton Ave to Mantua Ave,34th Street to Lansdowne Dr, Fairmount Park to Belmont Ave and back

I wasn't overly concerned about time, speed, pace however  on my 7 and 8 mile "long runs" I was averaging 9.35 mile pace so realistically I was looking at a 1.35 finish......finish being the operative word here, I needed to shed this millstone from around my neck that I couldn't log double digit runs

8.33 for the opening mile, it was a tad chilly to be hanging about but I needed to look at the big picture and pace myself accordingly....so when mile 2 came up at 8.07 I was a little concerned, however things settled down w/ almost identical splits at 3 and 4 miles,8.53-8.54

I knew mile 5 would be slower, the winding uphill on Lansdowne Dr to Fairmount Park is tough so no alarm bells when I clocked 9.46 43.32 at the half, a few rough moments along the way but unlike last week at the turn when I pretty much knew I wasn't going to make it all the way home I dug deep both mentally and physically, I needed this and I was going to dig deep to get it

8.59 for mile 6 the downhill Lansdowne Dr is always easier, 9.28 for mile 7 as I turned on to Mantua Ave, I now had to focus on 1 mile at a time, mile 8 was as far as I've ran not just this year but for a while take away PDR, Dublin Marathon and Rocky Run my last run over 8 miles was 9 miler on Oct 13th when I clocked 1.31.38 off 10.11 mile pace.....

9.44 for mile 8 down Powelton Ave, w/ 2 miles to go it would be a crime not to finish now so no matter how slow it got, how tough it got, how deep I had to dig I was gonna see it through to the bitter end if need be

9.26 at mile 9...I could taste it and while the final mile did get away from me a little 10.04 I finally had a 10 mile run under my belt

1.31.55 off 9.12 mile pace never felt as good as this did, one Swallow does not a Summer's make, but hopefully King Kong is off my back now and I can build on this, a 12 miler next weekend would be nice

My yurt and dirt of the week go to the same thing, finally in it's 12th year the Philly 10k is offering a finishers medal, it's the only race on my schedule that doesn't but given it ends a long drought of no races after BSR in early May to the end of August and sets me up for PDR in mid/late September and sets me up for the Fall Road Race season I run it anyway.....my dirt is they charged extra to runners who want the medal......WTF!!!!??? aside from the balls faced nerve to say" we're offering finishers medals....but ye have to pay extra to enter if ye want one" how  how in the name of Jaysus are you going to determine  who paid extra and who doesn't want the medal at the finish???....tbc....

It's Enough To Give Ya The Gawkes........

 "We're just some wild hearts chasin' something that could tear us apart"

Tear Us Apart Sam Barber

Not the week I had planned/hoped for but that's why my schedule gets written in Pencil.....

Tuesday Feb 18th

Remembering the old adage " listen to what your body is telling you" I made a game time decision not to run on Monday, both my knees were bothering me and having just gotten back into a routine of training on a regular daily weekly basis it would be foolhardy to risk missing a week or two by being gung ho so I sat Monday out.....that coupled w/ below freezing temps made it a no brainer to sit that one out

The temps hadn't gotten any warmer come Tuesday but I knew I had to get after it, I deliberately  didn't look at the temps b4 leaving at 2pm, sometimes ignorance is bliss, "what you don't know won't hurt ye" the old expression goes so rather than fixate on how cold it was I chose to focus on getting the run in

37.07.3 off 9.17 mile pace, modest enough in below freezing temps w/ a strong headwind on the outbound 2 miles, mercifully it was at my back on the inbound 2 miles, splits:8.36-9.37-9.53-9.01 not earth shattering but I felt I used up so much energy fighting the wind on the way to Boathouse Row that I didn't have the reserves to drop the pace on the way back and down Ben Franklin Parkway

Wednesday Feb 19th

Still ber, still below freezing but a little quicker than yesterday, mercifully not as windy as yesterday which was reflected by my time 34.49.3 off 8.42 mile pace w/ splits of:8.05-9.07-9.16-8.20

Still early days but little by little I feel my strength and conditioning is returning and the time honoured Three S's Speed, Strength, Stamina are coming back, off the extended lay off I took at the end of last year and the beginning  of this year I believed it would take a good four to six weeks to get back to where I was, I'm not there yet but I'm starting to see green shoots of a return, I'm not huffin' and puffin' like I was, yes I still slow/stop to take red lights but I noticed now I'm not waiting till they turn to green b4 starting up again, hopefully in another couple of weeks I'll be speeding up to beat green lights turning red

Thursday Feb 20th

Still below freezing, still windy but to quote the always quotable Monty Python "still I was getting used to it by now"......

Glass half empty slower than yesterday 35.12.4 off 8.48 mile pace, glass half full negative splits: 8.29-9.18-9.11-8.14 out in 17.47 back in 17.25 this lends considerable weight to yesterdays claim my S&C is returning , sadly this would be the highlight of my week.......

Sunday Feb 23rd

I had the option of trying to make up Mondays lost 4 miles on Saturday but didn't,

 Another old adage from my former coach " you can't chase lost miles" last week I managed four 4 mile runs but blew my long run so I'd happily sacrifice  one of my  four milers this week for a long.....don't get it twisted as I channel my "inner Barbie" I want it all  four four miles and the long run but I'm not quite there yet

Mercifully the below freezing temps from during the week were long gone mid 40s at 1pm and going up to the mid 50s this week, since that was the case I opted for the South St bridge, Schuylkill River Trail, Kelly Drive out and back  route for my 10 miles.....and judging from the volume of other runners out there at lunchtime I wasn't the only one singing from that hymn sheet........

Based off of my 7 and 8 mile runs I was aiming for 9.35 mile pace so when I opened in 8.58 I was reasonably confident I was on pace, this was followed by a 9.19 b4 I hit the trail and then a 9.28, it was evident this was almost deja vu from  two weeks ago on my 8 miler when each mile got progressively slower.....difference being that day I was confident of seeing it through to the very end....not so much today

9.44 at mile 4 just passed Lloyd Hall at the start of Boathouse Row followed by 9.54 at the turnaround for mile 5......I wasn't exactly brimming w/ confidence I was going to complete the inbound 5 miles.....CLUNK the all too familiar  sound of the wheels coming off on a planned double digit long run, b4 reaching Lloyd Hall I had stopped  to walk and after a brief breather tried to get going again.....once again the ghosts of long runs passed came back to haunt me and after rounding up to mile 6 in 9.49 I did the all too familiar " walk of shame" down Powelton Ave home

What truly gives me the gawkes is I've now lost back to back long runs the past two weekends, I only have 4 more on tap b4 the Love Run in 5 weeks time, there is little to no margin of error

57.13.1 off 9.32 mile pace but the nagging fear it's either mental or physical that I struggle w/ anything above double digit milage ....a concern w/ a half marathon on tap in 5 weeks not to mention one eye further down the road at another in September at PDR and a potential 40th anniversary marathon at the end of November..... hopefully today was just " one of those days" and I can correct things next Sunday w/ another crack at a 10 miler....at a time when Country music rules the roost I'd sure hate to have  start singing the blues........

Four Fifths Of Reckless, One Fifth Of Jack.......

 "Road road ,Roadrunner Alabama, Mississippi, Tennessee, Arizona, Road road roadrunner rollin' down the road tryna find me another" Road Runner Lainey Wilson

Not quite the week I had hoped for but as Mick Jagger always says "you can't always get what you want"

Mon Feb 10th

Easy/recovery 4 miler to kick off the week, while most of the city was nursing a hangover from the Eagles Super Bowl victory a semi respectable 36.38.6 off 9.10 mile pace w/ splits of :8.09-9.30-10.02-8.57, bit po'd w/ that 10.02 not sure if I switched off mentally after the turn on Kelly Dr on the way back to the Parkway but it was a slow split, that said I've come a long way from the 10.33 split on my season debut run on  Jan 13th and last week I only logged a 39.11.3 off 9.48 mile pace on my Easy/ recovery run 2 days after my long run so it's progress and sometimes as a runner that's the best currency  you can have

Tue Feb 11th

Didn't set out to try and brake my Jan 30th seasons best time for 4 miles 34.33.1 but came awful close, IF I didn't know what my Seasons Best was pre run I damn sure did post race.........

34.35.9 off 8.39 mile pace w/ splits of:8.16-8.48-9.10-8.21( no feckin' 10.02 mile 3 split today!!!) 2 seconds off my Jan 30th 34.33.1

There's an old adage about the shit that goes on behind the curtain the audience never sees and that feels true right now, I'm not going into detail if and when the time comes to purge my soul I will for now it's hard running, a lot of soul searching in my journal and a steady diet of Country music, say what you like about Country music but ain't a god damn emotion you or I have felt in our lives that doesn't surface in a Country song, don't believe me listen to any number of Country songs and you'll hear shit you can relate to........

Wed Feb 12th

Seasons Best!!! Having gone close yesterday I was determined to go one better today and 1.3 inchs of snow wasn't going to stop me....

Thankfully it began snowing overnight and hadn't a chance to freeze so the sidewalk up Ben Franklin Parkway and along Kelly Dr were just damp when I set out at 2pm

W/ an opening mile of  7.35 the proverbial genie was out of the bottle, question was could I hold onto that pace?....... I knew when I clocked 8.30 at mile 2 this had the potential for a fast time.....providing I didn't tie up/ blow up on the inbound 2 miles back to 16th St

W/ three weeks of training under my belt now I feel my strength and conditioning is returning....don't get it twisted I still have a ways to go but it's " trending in the right direction"

9.07 for mile 3, whatever I had left in the tanks was getting left on the Parkway to 16th St............

8.02 final mile for a 33.14.6 time off 8.17 mile pace.......#CowboyUp

It's good to know the fast twitch muscles are still working and that my levels of  S&C are coming back, while my next three races are over 1/2 marathon, 15k and 10 miles ain't nothing wrong w/ a little speed work

Thur Feb 13th

Following 2 "pedal to the metal" runs an easy run was in order no need going to the well too often, gonna be a long season{ain't they all?}someone one said and I quote "gotta know when to hold em, gotta know when to fold em".........

36.54.4 off 9.14 mile pace w/ splits of:8.50-9.28-9.31-9.04 respectable enough, next week is a whole new week and a whole new ball game, little did I know this would be my last run of the week.......

Sat Feb 15th

The plan was to buck the trend of the last few weeks/months of not getting up to run long on Saturday and get out there for a 10 miler and resume double digit mileage, best laid plans of mice and men or whatever auld shite they say.....

I did actually get up b4 7.30am, got dressed and stretched and out the door so far so good.....

.93 of a mile in on 46th and Walnut I stopped, I just knew I didn't have it and the further out I went inevitably the further home I was gonna have to walk home so I cut my losses and stopped and turned around to walk home, for the record I was on for 8.56 mile pace

Can't quite put my finger on why I didn't have it, I know it's been a hot minute since I did a long run period muchless on a Saturday morning and maybe it was a shock to my system but moving forward that has to be the way it is, I can't always rely on the Sunday afternoon long run as was the case this weekend

So a bit of a mixed bag for the week another 16 miles in my legs 75 for the year, a seasons best time over 4 miles but sadly no long run/ return to double digit mileage back to the drawing board on Monday

No Threepeat, No Worries

 Another five day training week, another Sunday long run, first race of the season first medal #257 as the countdown towards #300 continues

Tue Feb 4th Easy 4 mile recovery run, after the 7 miler on Sunday I did plan to run again on Monday....however getting up from my desk after penning my blog on Monday lunchtime I could feel how heavy and sore my legs were, a 4 miler would've been hard work let alone another 7 miler so I opted for a rest day w/ a view to going long Sunday after Saturdays race

Knowing this was a recovery/easy run I wasn't overly concerned about time, speed, pace which was subsequently reflected in my time 39.11.3 off 9.48 mile pace w/ splits of:9.41-9.57-9.51-9.42 to be honest I was just happy to get a run in  and hopefully get the crap out of my legs for the rest of the week, not that long ago missing a Monday run and having sore legs on a Tuesday might have seen me blow the whole week off.......safe to say that corner has been turned....

Wed Feb 5th Slightly more effort and a reduction in overall time, speed and pace.....not  too difficult after the previous effort! 35.08.5 off 8.46 mile pace w/ splits of:7.32-9.07-9.38-8.48

W/ a race only  4 days away there was no need this week to " leave it all out there" on the Ben Franklin Parkway/Kelly Drive there will be ample time to push for fast times post Cupid's Chase 5k and the Love Run 1/2 marathon in seven week time

Thur Feb 6th Fairly similar time and pace to Wednesday 35.56.0 off 8.41 mile pace, splits:8.00-9.10-9.40-9.06

As for Saturdays race....I'm in the best shape I can be w/ so little training under my belt, I should have started sooner but when all's said and done the Cupid's Chase 5K is a building block towards the Love Run 1/2 marathon, w/ out Saturdays race I may not have started training on  Jan 27th, better late than never they say.......

Sat Feb 8th If the alarm is going off  at "Silly O Clock" it must be a race, that said hopefully next week and the subsequent  five weeks after it I'll be getting up early on a Saturday for my long runs

A tad" nippy around the gills" at 6.45am as I made my way up Haverford Avenue to 34th St and the Philadelphia Zoo a brisk 28 degrees which meant race attire was gloves, long sleeve shirt and running tights under my vest and shorts, this is the third year Cupid's Chase 5k at the Zoo has been my season opener which helps otherwise it's a long haul from the season finale Schuylkill River Loop in early December to the Love Run at the end of March

A decent turn out 400 plus runners for a race this early in the season, got a clear start and clocked 8.04 for the opening mile, I was figuring 24 mins plus at 8 min mile pace was a fair return for the small amount of training pre race, sadly a lack of signage, flags or race marshalls meant I and several other runners cut a section off of the opening mile and why my Garmin only recorded  2.99 for a 3.1 race

I'm well versed in the loop outside the perimeter off the Zoo as I've used it for an out and back 8 miler, I did pick off a couple of runners on the back straight b4 reentering the Zoo 8.12 for mile 2 and eventually finishing in 24.10.21, the third mile split obviously came up short due to the fuck up in the opening mile

33rd in a field of 408 and 3rd of 9 in the 60-69 age group, technically on the podium however like last year they only gave one medal to the winner of the 69-69 so no bonus medal this year....I had said in the build up to the race that if I somehow won the age group the extra medal would have a been a bonus, I have no qualms w/ not winning the age group w/ the meager amount of mileage under my belt in the run up to the race, as I said b4 and stand by Cupid's Chase 5k was a stepping stone towards the Love Run 1/2 marathon in seven weeks time, I'm still looking at #300 in early 2028 so one less medal today doesn't alter that, that said winning my age  group three years in a row at Cupid's Chase would've been nice but I didn't put the work in in December and early January so I have no axe to grind there

Sun Feb 9th Having gotten a 7 miler under my belt last Sunday the plans was to go 8 miles today, set off at 1.30pm conditions were grey and overcast but at 43 degrees mild enough

Took the road well travelled up Powelton Avenue to Mantua Ave, had considered swinging over to the Art Museum and Kelly Dr but at the junction of Spring Garden and Mantua kept going straight towards 34th St and eventually over Girard Ave bridge to Girard and Popular and turned there to head back

Hadn't given any though to overall time and pace when I set out when I clocked 9.07 at the opening mile I spitballed 1.12-1.15

9.15-9.27-9.45 for miles 2,3 and 4, 37.34 outbound, at the turn I was  cognizant that each mile was getting slower but I was more concerned about getting the miles in for now, fast times/splits will come in time

9.47 for mile 5, managed to reverse that  trend w/ a 9.41 split for mile 6 b4 my slowest split of 9.50 for mile 7 however last week over 7 miles I had 2 spits over 10.00 10.06-10.19 so this feels like progress

9.48 for the final mile  38.16 for the inbound for a 1.16.41 off  9.35 mile pace

Another semi long run that I was able to conduct w/out having to stop and or walk....progress in the coming weeks I hope my red light brakes will become less and shorter

Hopefully starting next weekend not only am I getting up early on a Saturday for my long run but I'm also back into double digit mileage, little by little Philadelphia Marathon is 42 weeks away, hopefully I can put the disappointment of Dublin behind me

In closing  my homage to my good friends The 2 Johnnies my dirt of the week, at the junction of 40th and Powelton I had to wait for the red light to change " homie" hits me up " yo my man, spare any change?"......cuz I'm out for a run last thing I carry is a pocketful of change...muchless my phone to Venmo you some spare change..... fuckin' gowl.......

{Therapy} Couch To 5K 2025

Monday January 27th

Welcome to the next few weeks/months, lunchtime 4 mile runs out and back along the Ben Franklin Parkway and Schuylkill River Trail/Kelly Drive

Temps were in the low 40's just gone 2 pm when I made my way westbound on the Parkway, there were still patches of snow and ice from last weeks snow as temps failed to get above freezing till the weekend, thankfully they were patches and not sheets of ice, I just had to exercise a little caution as I navigated them.......not that I had a full head of speed up......

I had no time target for this run....hell I wasn't sure I'd get 4 miles in but I did.....sucked a lot of air in doing so but I got there

36.17.9 off 9.02 mile pace.....hardly gonna strike fear into the hearts of my opponents but for the record an improvement on my previous 4 miler on Jan 14th of 37.23.7 off 9.20 mile pace......all great journeys have to start somewhere I guess this is mine

Tuesday January 28th

Three things ye can rely on.....Death, Taxes and my Garmin acting the bollix!!!!

When the opening mile came up way too early on said little bollix I knew mile 2 would be off also, to combat that I paused the fecker at mile 2 but continued my way along Boathouse Row and turned where I turned the day b4 to at least give me a fairly accurate closing 2 miles

For the numberphiles  out there among ye:34.31.4 off 8.38 but w/ a huge feckoff * next to them

Wednesday January 29th

First three in a row in long time and to mark the occasion a bastard wind to contend w/......nowth like adding a degree of difficulty to proceedings eh?

8.08 to open things, maybe a tad too brisk as mile 2  was 9.19 2 seconds slower than Monday,mercifully mile 3 is coming down as my levels of S&C {Strength & Conditioning} begin to slowly  return since Jan 13th my splits have been:10.33-10.01-9.51-9.57-9.42

The final mile down the Parkway to 16th St is getting easier and quicker:9.42-9.23-8.50-8.53-8.7 overall my time was 35.37-4 off 8.53 mile pace, IF Saturday was the Cupid's Chase 5k I don't think I'd be pulling up any trees, however I have another 6 runs till then hopefully I can continue to lower the 3S's...Speed,Strength,Stamina

Thursday January 30th

4 in a row hasn't happened in almost a year but so I could've been forgiven if I'd just " mailed it in today" and logged 4 easy miles.......nah.....feck that auld shite!!!!

When "Life Gives You Lemons Make Lemonade", fair to say work has been a major source of irritation of late and today was no different so when I headed out at 2pm I had the proverbial " full head of steam up" and any thoughts of " mailing it in" went for a burton....w/ a 7.39 opening mile....which was always going to comeback to bite me in the arse

8.47 for mile 2 and 9.23 for mile 3....a far cry from the 10.33 3rd mile back on my debut on Jan 13th, closing mile was  a modest 8.44 as I finished in 34.33.1 off 8.26 mile pace

What I can continue to do next week w/ my times and splits remains to be seen? it's the week of a race where I need to "keep my powder dry" it may behoove me to take my foot off the gas a little and just focus on logging the miles

Sunday Feb 2nd

Somewhat churlish to call 7 miles a long run but when I've  only been logging 4 milers in January I guess this is a long run as I plan to up my mileage over the coming weekends to get ready for the Love Run 1/2 marathon in seven weeks time

Out the door by 1.30pm, hopefully in the coming weeks Saturday will be my default day to " go long"but given my struggles w/ that most of last year I'm just happy to have gotten out today,next Saturday is my race but from Feb 15th to March 22nd I hope to "go long" in prep for the Love Run 1/2 marathon

Opted for the "short loop" Baltimore Ave,South St bridge,Schuylkill River Trail,Powelton Ave,I may need to tweak it slightly to make it it 7 miles as a loop or make it an out and back 7 miles minus Powelton Ave on Monday but for today I threw in a slight detour to get it to the required 7miles

Time, speed, pace were secondary aims, the primary goal was 7 mile and...to that end it was a success 67.7 off 9.35 mile pace w/ splits of :8.48-9.19-9.32-9.20-10.06-9.43-10.19 the step up to 8 miles hopefully on Feb 15th should be a little easier

Overall a  good training week back to back to back to back for the first time in almost a year, a five day week also for the first time in almost a year and a weekend long run for the first time since 2 weeks b4 the Dublin Marathon in October, 24 miles for January,meager but a step up from the paltry 8 miles I managed in December { which was my race at the Schuylkill Loop} November was only 25 and 22 of that were my 4 races so the 23 I logged this week feels like a quantum leap, on a level playing field I could have 25 miles next week........more that I logged in the opening month of the year......motivation for the next  6 days....