200 Not Out*

*202 At Close Of Play

Well it took me almost 43 and a half years to reach the 200 medal landmark......I guess an extra 10 days to blog it  won't hurt...........
When I resumed Running in May 2017 after a 9 month sabbatical my medal tally stood at 167 and systematically for the past 2.5 years I've closed in on the 200 landmark
Going into 2019 I was of the opinion by the Fall I would be in a position to reach that point.......I felt quite strongly that such a landmark should happen here in Philadelphia,home for the past 32 years and venue for more of my medal haul than I can remember
The unexpected age group award medal in the recent "Run For The Blue" Market St 5 Miler meant I was now at #199 and the 5k at The Rocky Run would yield #200,as has been my won't the last two years prior I signed up for the "Italian Stallion Challenge"  to run the 5k and 10 miles to earn the bonus medal, I not only wanted #200 to be here on "home turf" but also mean something I didn't want the "freebie bonus medal" to be #200

One drawback of a November race at 7am is the potential weather,it was particularly brisk when I arrived at Eakins Oval around 6.30am but I could be grateful for my omnipresent pre race nerves serving as a distraction to the cold
You'd think at almost 44 years of racing I'd be used to the routine by now.....and yet I still get Butterflies in my stomach the morning of a race,perhaps the magnitude of the occasion  was why said Butterflies felt they had boots on,how nervous was I ?........let's just say it was a minor miracle I kept my pre race cup of Tea down upon leaving home just after 6am......
Having gotten sick in the build up to the race during the week I felt it wise to" back off the pace" a little in the 5k,if it were just the 5k I'd have "left it all out there" but knowing I was required to return 25 mins later to tackle a 10 miler it felt that "caution was the better part of valour"

Splits of 6.23-6.30-6.25- and 53 brought me home in 20.11.2 off of 6.26 mile pace,slower than I'd have liked but given my disposition I took the "Dirty Harry" approach  a man's gotta know his limitations"
50th overall and 2nd of 142 in the age group, to now quote Al Pachino  from "Scent Of A Woman" I'm just getting warmed up.......
Back over to Eakins Oval from the Art Museum steps to the corral I waited for the 10 mile race, as was the case last year the 7.45am start got pushed back 10 mins to accommodate some of the slower 5k runners still out on the course given how brisk it was I could've done w/out that but it was what it was

Recalling the Philly Runfest 1/2 marathon from June when I went out conservatively over the hills in East Falls b4 romping over the flat of Kelly & River Drives I took it easy for the first half of the 10 miler,7.04-7.08-7.14-7.48-6.23 {35.37} if you're curious to the disparity of miles 4 and 5 all you need to know is this mile 4 is up Drago Hill......and mile 5 is down Drago Hill.....
Reaching the turnaround between the the Conrail bridge and Falls bridge I was 54th,symbolically and physically I pushed the sleeves of my long sleeved running shirt up.....it was time to get serious....
The final 4 miles replicate my weekly tempo run...of course in a tempo run I'm at mile 4 of 8 miles today I was at mile 9 of 13 but the mindset was the same.....get it done
6.48-6.58-6.45-6.45-6.19{33.35} a negative split to come home in 69.12 off of 6.56 mile pace

42nd overall and 1st of 78 in the age group,for the "Italian Stallion Challenge" I was 21st overall but 1st of 50 in the age group......not a bad mornings work and it wasn't even 9am yet!
Having Mrs Shamrock Warrior present for the races meant everything,I recall a Philly Marathon in the early 2000s when I saw a handmade sign in the crowd that said "P Diddy doesn't run this city,my girlfriend does" and thinking how lucky that runner was to have that kind of love and support......fast forward to now I don't have to wonder what that feels like,I know firsthand what that feels like and for that I am forever in your debt........

To borrow a quote from Worlds recently" it's never me it's we" sure it's me putting in 55 mile training weeks week in,week out,it's me making sacrifices,making sure the finances are in place to run,travel,etc but I didn't do this alone,I've had some help,I always say my running is a God given talent and for that I thank him after each training run and race,The Auld Fella for giving me my start in running way back when in 72,that nite I just wanted to stay in one piece,these days I think about the next race and or the next target
To my family,friends,co workers who have supported me over the years,to my former coach who's pearls of wisdom still resonate w/ me now some 10 years later,to the friends I've made in the running community who's encouragement keeps me coming back for more I could have done it w/out you......but I'm glad I didn't have to
To the Holy Trinity of Irish Milers, Ronnie Delaney,Eamon Coghlan and Marcus O Sullivan thank you for the inspiration,I can never achieve what you guys did in your careers but it's because of you I wear my green Ireland running vest w/ pride in the hopes that in my own small way I can emulate you

So what's next now that #200 has been reached? I won't deny #300 is a target,10 medals a year for the next 10 years provided I can stay injury and illness free and motivated
2,000 miles for the year is a legit target also as I prepare for one final road race of the season at the Rothman 8k and then prepare for the indoor track season

The{Shamrock} Warriors Code

Another week,another 5 day/55mpw in the books but to quote Bob Dylan"the times they are a changing"
A week of rifling through my running gear to make sure I was always dressed correctly for the threat of Rain,actual Rain, a dip in the temps oh yeah and the clocks going back .......all in a weeks training for yer not so typical Shamrock Warrior

Monday 12 Miles
As is my won't a 12 miler on Monday to get the ball rolling for the week ahead
I was still drying out from Sundays race when I got drenched and there was an omnipresent threat of rain when I hit the road at 3.50pm so the trusty running cap,half zip and 3/4 length bottoms for the Powelton Ave/W.River Dr out and back to Strawberry Mansion bridge
No ill effects from Sunday,out and back in daylight.....the last time I'll say that on a Monday for the coming months

Tuesday 11 Miles
Keen as I was for a day off the fine folks at the Met {office not museum!} claimed Thursday was going to be a deluge so I figured best to get out ahead of it today even though there was a spattering of rain during my  out and back along the Schuylkill Banks and Kelly Dr
W/ my recent conversion to W. River Dr for some of my runs it feels a bit like seeing an old girlfriend now when I make my way to Kelly Dr,familiar but w/ a hint of disdain,sure it gets the job done but a longing for things to be less complicated and less aggravating

Wednesday 8 Mile Tempo Run
Again my hand felt forced by the threat of Rain for Thursday so I bumped up my tempo run by a day and maybe paid the price of running on tired legs
58.42.8 off 7.20 mile pace
Splits:6.54-7.23-7.19-7.34-7.34-7.19-7.27-7.11
I knew when I opened in 6.54 I was probably going to struggle to keep the splits at sub 7 and wasn't wrong
Going over Falls Bridge at  almost half way I realized I was running flat footed and not up on my toes a basic error which probably didn't help and while I corrected that down W. River Dr it was too little too late
After a handful of decent times/splits in recent Tempo Runs Sods Law dictated I was due a sub par performance,it was today
Further "insult to injury" due to an oversight on my part in the opening week of October I came up  6 miles short of my 200 mile target for the month,however heading into November my yearly mileage stands at 1,718,breaking the 2,000 mark looks on b4 Dec 31st

Saturday Intervals
If I was looking for a response to Wednesdays below par Tempo Run I got it on the Haverford track this morning
A fortnite ago I went:
5.56.8
4.19.6
3.30.5
2.50.8
2.01.0
1.17.9
1.17.1
1.18.8
1.14.6

Mile 5.50.5
Splits 1.24-1.30-1.30-1.26
Solid opening to proceedings,again those middle laps dip a bit too much to my liking but I aim to work on that

1,200m 4.17.6
Splits 1.23-1.28-1.26
2 seconds up on 2 weeks ago,solid opening and closing laps

1,000m 3.25.6
Splits 1.20-1.26-39
Where the fuck did that 1.20 opening lap come from?......and could I have more of those please!

800m 2.43.5
Splits 1.21-1.22
Again solid consistent laps and a 7 second improvement on two weeks ago

600m 1.58.8
Splits 1.20-38
Another 1.20 opening lap and back at sub 2 for my 600s

400m
1.13.9
1.14.7
1.15.9
1.15.8
Brisk opening 1/4 that may've diminished the closing 3,I hate to start fast then slow  down but compare these 1/4s to the 4 I closed w/ last time......

Overall a 32 second improvement from last time out,I doubt I'll see such a dramatic drop in times moving forward but as the kids say "it's trending in the right direction"....

Sunday 18 Miles
Ah the Sunday long run to see out the week,another "up w/ the dawn patrol fraternity" morning,Saturday was 6.30am today 6......you do what you have to do
W/ the advent of the clocks going back at least when I hit the road at 6.35am it was daylight and after two weeks of conducting my Sunday long runs in grey overcast skies today was bright sunshine.....albeit not terribly warm and I rued the fact I ran sans gloves for the opening hour as my hands were cold
Could I have worn my shades? maybe it was bright enough......I'd have felt a pratt running at 6.35am in sunglasses......then again at that hour who was going to see me???
Coming off Fountain Green Dr to Kelly Dr I passed another runner getting his Sunday run in,at mile 12 of an 18 miler I wasn't looking for a 'pissing contest" but when he blew by me  b4 the start of Boathouse Row I said feck it and w/in a mile caught and passed him......you can train a Tiger......but you won't suppress it's natural instinct to hunt its prey.........

You'd have thought that was enough running for one day/week but oh no in the afternoon I watched the New York City Marathon on tv,next year is it's 50th anniversary,these bi weekly 18 milers are keeping me in Marathon shape.....if the chance to run a 3rd NYC Marathon comes my way I'd be hard pressed to turn it down.....

Not Quite Winning One For The Gipper

"I don't want to wake up,lost in the dreams of our fathers,oh it's such a waste child to live and die for the dreams of our fathers
Though I must confess yes my view is a wonder about this,this love I possess love,it must be the dreams of our fathers"
Dreams Of Our Fathers Dave Matthews Band

Oh the irony,not only a 5 mile race on the 35th anniversary of "the auld fella's" death but it was pissing down  rain........just like it was that fateful night back in August 1972 back home in  Berrings Co Cork the nite my father chased me and his godson Liam home 5 miles in the dead of night in the pouring rain threatening us w/ a swift kick in our collective arses if we stopped running......
Fast forward Sunday October 27th the first Run For Blue Market Street 5 Mile race......

I delayed my arrival to the start till as close to 8am as possible as it was already raining,I'm no stranger to running in the rain to begin w/ but I do get flashbacks of that nite 47 years ago of being chased by a lunatic in the black of night and the pouring rain the entire 5 miles home,to this day I credit that nite to the start of my running career which  in earnest didn't begin for another  four years on an old cinder track in Charlton Park as a high school freshman

As is my won't I lined up a little behind the front of the starting line so as not to get caught up in the inevitable mad dash from the starting pistol but before we made the turn from Front St to Arch St I had moved my way upto 11th b4 we then made a left onto 2nd St and then a right onto Market St.
From the gun the lead three had distanced themselves from the field,4th place{and 1st female} had also gotten clear and I was the caboose of the  7 runner pack as we made our way up  Market St from 2nd to 30th
Two choices,draft off of these guys or run my own own race......

I made my way into 5th and on the way to the turnaround saw the lead three had become two b4 3rd and 4th passed me heading back down Market St
Either I didn't see mile marker or there weren't any so I was in the dark re splits till post race via the Garmin
I forget when the second female passed me,pretty sure it was just b4 rounding City Hall which was when I surrendered 6th spot to an old "sparring partner" Andy Cherry
Andy and I have been racing against one another for longer than either one of us probably remembers and have had some epic duals,today was no different and I'm sure our paths will cross again

I wish 8th place had been closer to force me to push harder,I doubt I'd have caught Andy but knowing 7th was secure I probably didn't dig any deeper than I had to.
Crossed the line in 31.55.9 off of 6.13 mile pace w/ splits of 5.59-6.12-6.08-6.13-6.37,I made the turnaround in 16.45 which means a negative split of 16.45-15.10
It's been a while since I registered a top 10 finish,it's also been a while since I ran a five mile race,the last one was 06 when I ran 30.54.42......so in 13 years I've only slowed down by 59 seconds.....

I said last week I wasn't sure of my chances of an age group award due to it only being top 2 not top 3 plus being 50-59 not 55-59,I needn't have worried Andy Cherry and I were the not only 6th and 7th overall but the first two 50-59 runners so not only an age group award.....BUT a medal to boot......
#199 which means the 5k at the upcoming Rocky Run will be #200,the 10 miler will be #201 and the bonus medal for both races will be #202

Once again I was delighted to have  Mrs Shamrock Warrior w/ me for a race,after years of having girlfriends who treated my running like a major inconvenience it means the world to have someone who wants to come to my races even when it's raining,......that's hard core right there if she said at 6am " it's raining I don't want to stand around waiting" I wouldn't have held it against her...but no she came w/ me and never once complained about the weather,as I told her post race it's NOT a coincidence I've been  producing impressive times and performances this season w/ her as my support system,thank you

Final word has to go to "the auld fella"  on the 35th anniversary of his passing,glass half empty he'd want to know why I only finished 7th,glass half full he'd have a wry smile to himself in the knowledge that that fateful nite in Berrings Co Cork in August of 72 wasn't all in vain

{Keeping Off} The Green,Green Grass Of Home

Sadly not a 5 day/55mpw to report.....however I did resume Track Intervals along w/ a tempo run and 18 mile long run so it wasn't all bad............

Monday 12 Miles
Nice easy out and back along W. River Dr via Powelton Ave to get any residual gunk out of my legs from Sundays race and kick the week off
Nothing else really to report other than signing up for the Market St Run For Blue 5 Miler on Sunday October 27th
It's a new race on the calendar and while probably not yielding a medal or an age group award{Top 2 runners in  a 50-59 category} it's a rare chance at some thing a little shorter and hopefully faster to get my fast twitch muscles ready for the on the horizon Indoor Track Season.......

Thursday 8 Mile Tempo Run
Wednesdays proposed 11 Miler got washed away in the rain, a soft misty rain I could've handled but a rain so hard it knocked the Satellite dish out rain.....nah,glass half empty I lost any shot at a 5 day/55 mile week,glass half full maybe the Universe was telling me to ease up a tad, as it was following Mondays run I had logged 484 miles on my current running shoes and I noticed a little soreness in my shines.......Wednesday my new Turner running shoes arrived so Thursdays tempo run was a chance to break them in
Dry conditions but overcast and windy out around the AML{Art Museum Loop} the opening 1/4 mile I was sheltered by the boathouses along Boathouse Row but after they stop I was a prime target for the wind coming off of the Schuylkill
54.04.8 off 6.45 mile pace
Splits:6.52-6.55-6.39-7.00-6.47-6.41-6.45-6.24
Bummed doesn't begin to describe how I feel about that 7.00 split on mile 4,I was guilty of "going to sleep" mentally in that mile ergo the failure to maintain my recent run of sub 7s but as I heard Ato Boldon say during the recent IAAF World C'ships "a defeat is only a defeat if you don't learn from it"

Saturday Repeats
A welcome return to the track and the friendly confines of Haverford collage which has become my default track to workout on
Up by 6.30am,out the door by 7am and over to 30th St train station to catch the 7.26am R5 train I was on the track doing my mile warm up by 8am
A little brisk at that hour,how brisk you ask? frost on the soccer pitch on the infield of the track
Mile5.56.8
Splits:1.26-1.32-1.31-1.27
An ok start, as is often the case my 800-1,200 splits dip a little lower than I'd prefer but I have time to correct that in the coming weeks/months

1,200m 4.19.6
Splits 1.24-1.27-1.28
Having not conducted intervals since May 11th I was basically "putting down a marker" for when I return again on Nov 2nd

1,000m 3.30.5
1.24-1.25-41
Fairly consistent over the 800m,like to see the closing 200m a tad quicker.....

800m 2.50.8
1.24-1.26
1.24-1.24 would've been better.........

600m 2.01.0
1.23-38
Trending in the right direction off another solid opening 400m

4x400m
1.17.9
1.17.1
1.18.8
1.14.6
Not pleased that #3 went up a second not down a second but not unhappy I shaved 4 seconds off on the final 400

All in all a solid start,let's see what Nov 2nd  brings upon my return

Sunday 18 Miler
If it's every second Sunday it's the hills of Fairmount Park and East Falls
As we'd say back home "it was a soft day" a lite misty rain throughout the run which only picked up w/ 4 miles to go at which point I was all but home and dusted
Need to look at a map and see if I can incorporate more of the hills over in East Falls and somehow double back to Strawberry Mansion bridge and head home via Belmont, the final 6 miles along Kelly Dr are pancake flat and to be honest a little boring after numerous hills on either side of the Schuylkill River
Of course leave it to me to "spice things up" a little towards the end of the run......
Heading South along the Schuylkill Banks approaching South St bridge w/ just a few ticks of 2 miles to go I was passed by another runner......it would have been easier to let him go and not get into a "pissing contest" at mile 16 of an 18 miler.......easier but not as much fun......
He kept glancing over his left shoulder to see if I was  going to "give chase" and it seemed rude not to oblige but each time I closed the gap he upped his pace.....I wasn't going away
At the end of the Schuylkill Bank path b4 Christian St where you turn to head back  North along the Banks trailpath I "dropped the hammer" like it was the bell lap of a track race,I kept waiting to hear either footsteps or breathing but heard neither.....yeah you don't want any parts of the Shamrock Warrior trust me,long feckin run or not.......
Heading up the spiral stairs to the South St bridge I looked over to the trailpath and saw him running back along the banks,he gave me the "thumbs up" sign and I reciprocated by waving......Game recognizes Game.....

Hooah Part II

So w/ the "Meat & Potato's" out of the way,onto Desert..........

Sunday 10 Mile Race
W/ 45 miles already logged now for the oh so small matter of the Army 10 Miler.......
I can't say w/ any degree of certainty I've always wanted to run the Army 10 Miler but I have been aware of it,post event I would say there is a very strong{Army Strong maybe??...} chance I will be back next year and perhaps years to come as it truly was a great event
The simple truth was after the Philadelphia Rock & Roll Half Marathon in September I was on #197 of my medal count and looking "down the road" to #200
At the end of this month I will have lived in Philly for 32 years and subsequently a lot of my races have been in Philadelphia,ergo the desire to reach the #200 landmark " on home turf"' however I also felt/feel strongly that such a landmark should be notable,the Rocky Run in early November would allow me that chance.....however #198 would be for the 5k,#199 would be for the 10 miler and #200 would be the bonus medal for doing both.......nah!!!!
W/ that in mind I looked for a race pre Rocky Run to allow me #198 so that on Nov 9th I can reach #199 after the 5k,have the 10 miler as #200 and the bonus medal be #201.......
#roadtrip

Conditions were as close to idilic Sunday morning as I had any right to ask,mid 50s w/ the sun in and out of the clouds as I made my to the start/finish at The Pentagon, as iconic a landmark as you could get
Making my way to the first corral I heard them play Dropkick Murphy's classic "Shipping Up To Boston'' as a proud Paddy and Shamrock Warrior that song gets my Celtic blood pumping to begin w/ now it felt like my heart was beating like a bass drum,a boost for "himself"  but perhaps an unfair advantage to the field???
Maybe it was " Shipping Up To Boston" that resulted in an opening mile of 6.12,I got a good place in the corral not right up front but w/ plenty runners still behind me and as is my won't over to the right hand side of the road my prefered choice
The wheelchair athletes were long gone as I began to pass the numerous "Wounded Warrior" athletes,despite being 100% focused on my mission today I was humbled and grateful for their sacrifices so that we can have days like today,to those proud men and women I salute you

6.19 at mile 2,the prerace aim was to see if I could hold 6.20 mile pace for a 63.20 a reasonable expectation based on my training
6.14 at mile 3 there was a time I might have felt those early miles in my breathing but this season the devotion to 55mpw week in,week out and the 8 mile tempo runs has paid off in spades,proof that if you put the hard work in during training come race day you will be rewarded
6.18 at mile 4 I felt I was running well w/in myself at this stage,careful not to "over project" only thinking about the next mile and always adding 6.20 to each mile split/overall time to have a target time when I got there
6.08 for mile 5 and a 31.11 at the half.......was I really on pace for 62.22???

6.18 for mile 6 and still feeling comfortable,passing runners ahead of me left and right,I have often and I'm sure will again get my pace wrong but today felt very much like I was "running in The Zone"
6.08 for mile 7 time to vizualize the closing three miles down W. River Dr on my lung bustin' 8 mile tempo runs to keep driving towards the finish
6.18 for mile 8 now I was "sizing up" runners ahead of me picking my targets to pass,if there was a target on the back of my Ireland running vest the feckers were gonna have to catch me first.....
6.05 at mile 9, a 63.20 finish was nolonger my target I was probably going 62 and change.....
5.57 for the final mile to cross the line in 62.24.......6.10 mile pace

Reunited w/ MSW {Mrs Shamrock Warrior} post race I joked the Eliud Kipchoge called and wants to run w/ me!!!!
WOW 62.24....my fastest 10 miler since the 06 Broad St Run{full disclosure I didn't run any 10 mile road races between the 06 BSR  and 17 BSR}
#14 all time on my list of 10 Mile Road Races
Last year the 55-59 was won in 63.37 so I felt confident of another age group victory.......5th.......
Sure I could be pissy and feel hard done by if I wanted to but instead I salute the four "Grey Beards" who ran:59.48-60.19-60.19-60.44 impressive times gentlemen

I will return to our nations capital for this event it was a truly great weekend and fun experience,glass half empty no age group win,glass half full a faster time than I could have imagined and the all important #198 medal in hand,Rocky Run here I come.......as the Shamrock Warrior maybe it should be renamed the Shamrocky Run........

Hooah!!!! Part 1

Yes,another five day,fifty five mile week.......however a race tacted on at the end to make life interesting,as my Mother always taugh me you have to get through your Dinner b4 you can have Desert so let's get the "Meat & Potatos out of the way first b4 diving into.....{insert Desert of your own choice!!!}

Monday 13 Miles
No rest for the wicked,off the back of my 18 miler on Sunday a mere stretch of the legs..... Monday over 13 miles
As is my won't I prefer to get a Monday run under my belt but w/ a week set up to log 45 miles by Thursday and include a 8 mile Tempo run there was little to no "wiggle room" it was either 13 or 12 miles.....as is my won't in a race week I prefer to get the longer/longest run done asap,ergo the 13 on Monday
Only two items of note on this one,after a lenghty absence the temprature is back on Peco Tower,you could always rely on time and temp being displayed but for a while now the temprature hadn't shown up...it did on Monday and for the record it was 79 degrees
As I began the first section of the recent{ and by recent I mean a few years back} addition to the Schuylkill Bank South beyond South St bridge a Rat came up from the river bank and began to pace me ......for all of a few seconds b4  figuring"this fucker means business" and ducked back down towards the water.....
I've heard of being paced by " a Rabbit"......but a feckin Rat??

Tuesday 12 Miles
W/ back to back 12 milers on tap there felt a need to "mix it up a tad" so I opted for the road less travelled on Tuesdsay and went the Powelton Ave/W.River Dr route.
Have to say a lot less agravating than the traditional South St bridge/Schuylkill Banks/Kelly Dr route so maybe something to consider
Thanks to the Garmin I have all my mile markers from mile 2 to mile 6 marked out from earlier in the Summer so maybe heading into Fall/Winter I'll  opt for this route more often
Wildlife Update! not one but two Beavers? on W.River Dr just after Girade Ave bridge,I'd have thought the noise of the traffic along W.River Dr would've kept them on the river bank but there they were.......neither offer to pace me.....bastards!!

Wednesday 12 Miles
Jaysus!!! remember I said Monday was 79 degs{and bright sunshine too!}.....feckin Wednesday 55 degs grey and rainy.....welcome to Fall training peeps
W/ a race a few days away I wasn't about to play fast and loose w/ the conditions so swapped bandanna for running cap,short sleeves for 1/2 zip top and shorts for 3/4 length  bottoms
Now I know in recent entries I've been scathing of Cyclists but Pedestrians can be arseholes also.....
At the junction of Convention Ave and Spruce St {scene of a few close calls w/ dickheads on two wheels who blow through red lights} I witnessed this gem w/ my own two eyes.
The Traffic Aide is out in the middle of the street directing traffic,he steps to the curb as lights are about to turn green as car move...this dozzy bint who has stood on the curb the entire he was out there  now walks out into the oncomming traffic......I shake me head in disbelife that anyone could be that feckin stupid,I voice this to the Traffic Aide who replies"wow I thought it was just me???"
Not by a Country Mile my friend!!!!
Not so much a Wildlife Update but on the way down Cedar Ave I saw something dart behind a tree under a parked car.....passing said tree I see a Cat chasing a Squirrel w/ another Squirrel taking a run at said Cat......in the hour and forty mins that elapsed till I was on the inbound leg of Cedar Ave in the same spot I see one lone Squirrel gathering Nuts......no sign of his/her buddy.....or the Cat.....emm??!!!

Thursday 8 Mile Tempo Run
Sweet and merciful Jesus yesterdays weather was a one off and it was back to warm/warmer temps and sunny skies for my Tempo Run
All week I'd been getting done work at 2.30pm getting home by 3.30pm and out the door no later than 3.55pm and today was no different,obviously to conduct said Tempo Run I need to get to the Art Museum Loop,I was primed and ready to go by 4.30pm
Splits:6.33-6.48-6.40-6.49-6.45-6.39-6.41-6.18 for a 53.13.1 time off 6.39 mile pace
Splits were fairly consistent if not a little slower than I'd have liked but yet again all under 7 mins again
53.13.1 ranks as my #4 time this year granted last week when I ran my seasons best and second best times I was doing them fresh and not getting up at 4.45am so I can't be too harsh on myself for  being a little off that pace
Zero Wildlife activity to report I'm sorry to add......

Tempo,Tempo,Tempo

Greetings from sunny Doha........via my living room anyways!!!!,not only was it a cracking week of world class Track & Field but a pretty good week for yours truly who for once wasn't getting up at silly o clock{4.45am} each day  or putting away every goddamn skid in the Owens & Minor warehouse that had made it's way to the hospital......
The game plan w/ a whole week off was to make up for the lost tempo runs of late on Monday,Wednesday,Friday,a 13 miler Saturday and the now newly minted tradition of a Sunday 18 miler everyother weekend...........

Monday 8 Mile Tempo Run
Of late the tempo run had  fallen by the wayside due to schedule issues,an issue I wasn't ok w/ as the weekly tempo run feels like it's been a huge benefit to my weekly training and while I wasn't looking to "make up for lost time" I wasn't expecting to lower my seasons best by 16 seconds either!!!
Splits of:6.23-6.31-6.33-6.32-6.45-6.30-6.44-6.31 brought me home in 52.30.5 off of 6.34 mile pace
Conditions were ideal,mild,no sun or wind,I felt at mile four when I clocked 25.19 I was probably on for something a bit special and while I'm frustrated at miles 5 & 7 being 6.45-6.44 I have to say it was a pretty even run
Of course coming out of the gate w/ a new seasons best lead me to ponder what do I do for an encore?

Wednesday 4 Miles
Oi!!!!!! when I first devised the idea of Mon,Wed,Fri tempo runs  two,maybe three weeks ago I wasn't anticipating the Wednesday{October 2nd} to be 95 degrees........
To the wankers who say Global Warming is a media invention I say pucker up and kiss my lillywhite South London feckin Irish arsehole!!!!!
By mile 4 I was gassed,my splits had gone:6.25-6.55-6.51-7.40 and the wheels had well and truly come off
As I made my way south on W. River Dr I had ample time to rethink my weeks schedule,I was damned if I was sacrificing Fridays Tempo Run so in order to keep that I was now looking at an easy 7 mile tomorrow and 10 miles Saturday,ergo why when I write my weekly schedule I do so in Pencil!

Thursday 7 Miles
More of a nuisance that anything I got out  by 10.30am and hit W. River Dr via Powelton Ave as I knew otherwise I'd run into the lunchtime  crowd on Spruce St who are  always so accommodating when I run by them at the lunch trucks............
Conditions were grey and overcast and dropped a massive 30 degrees from Wednesday,Fall was about to be ushered in abruptly

Friday 8 Mile Tempo Run
Proving Monday was no fluke I logged my second best time of the season w/ a 52.37.9 off 6.35 mile pace w/ splits of
6.35-6.49-6.37-6.41-6.39-6.33-6.36-6.08
Again a little uneven but I was impressed by the closing four miles,25.16 the weekly 55mpw are starting to pay off again as they did in March & April and while I had to battle the wind a little today no bastard heat to derail me,however today saw the last of "The Three S's" as I reluctantly said it's time to put the sleeveless shirts away till next year,the Shades & Shorts still have some life in them for now,but their days are numbered I'm sorry to say

Saturday 10 Miles
Due to a 7.30am Spurs game the run was pushed back to lunchtime, which was fine,much like Thursdays 7 miler a bit of a nuisance but had to be done if I was to claim a 5th 55 mile week in the last 6 weeks
W/ World's winding down I had time to reflect on the highs and lows of Doha,for all the boo hooing about staging them in Qatar I feel the IAAF did a stellar job w/ these championships and if Oregon is half as exciting two years from now we'll be in for a treat.......lest we forget Tokyo and the Olympics are only 10 months away......

Sunday 18 Miles
If it's every second Sunday it's 18 miles over the hills of Fairmount Park and East Falls for himself
I've truly come to love this run......ask me again in the dead of Winter how I feel about it but for now the change of environment,scenery and undulating hills are a plus
I said  two weeks ago when I conducted my last September 18 milers it would be interesting to see the contrast in conditions come October,grey and overcast but as close to ideal conditions for a Sunday long run as you could hope for between 9am and 11.30am

Back to the grind w/ work tomorrow but a new regime in some respects,in theory I should be getting done  at 2.30pm each day which will afford me afternoon runs in daylight till mid November after the clocks go back

More Doha Than Doh!!!!

As is my won't I'm taking off from work next week to watch the 2019 World Athletics's Championships from Doha......how big of a track geek am I? I have the medalists from all of the Olympics,Worlds,Europeans and Commonwealth Games since Sydney 2000 written down in a notebook,I have the 2019 Worlds schedule printed out w/ the days finals highlighted in Yellow and the times of the tv coverage w/ the dvr set to record..... yeah  I'm that big of a Track Geek!!!!


Before all that there was the oh so small matter of getting my running in the books all well and good watching the Worlds finest strut their stuff if I don't handle my business.......

Monday 12 Miles
As is my won't a Monday run,to quote another fiery Corkman Roy Keane" Failure to prepare,prepare for failure".....
There wasn't a lot of  wiggle room this week so despite coming off of Sundays 18 miler and having a tough workload on the job I was out the door by 5.15pm post change into running gear and getting my stretches in
Tuesday was questionable due to a 3pm Spurs game which means not getting home till gone 6pm and Thursday was"up in the air" due to work so if I didn't get out tonite and set the ball rolling I was screwed......and not in a Christian Grey "50 Shades Of Gray" manner
Happy to report not only  got the miles in but no threats of headbutting or punching cyclists out I did however have some fun at their expense, making my way south along the Schuylkill Banks a trio of cyclists went by me as I overtook two runners"never understood the whole small wheels thing?"  said one runner to his running partner...."small dicks" I said making the universal "hung like a lightswitch" gesture which drew laughter..........

Wednesday15 Miles
Taking full advantage of my last official Wednesday off work not including requested days off I opted to "go long"
A glorious afternoon to be out running,Monday had marked the official end of Summer and Fall but conditions were still sunny and warm,w/ October less than a week away the days of sleeveless running shirts may be limited but I for one look to ride that train as long as I can
Often w/ the15 miler I fall "between two stools" do I go 7.5 miles out and back along Kelly Dr or do the whole loop and come home via Powelton Ave?  today I opted for the loop,I feel I've neglected W.River Dr of late as the  8 mile tempo run has gotten overlooked{sidebar it's making an aggressive comeback next week fingers crossed!!!}
27miles under my belt, the question now was how were the remaining 28 getting handled?

Thursday 10 Miles
So in order to take next week off to enjoy Worlds I had to do extra work this week,seems a tad unfair if you ask me but w/ 20 years under my belt on the job it comes as no surprise
I went into work bracing myself for a "right royal fuckin' " skids wise,IF I couldn't get out at a reasonable enough time to run then I was faced w/ an 18 miler Saturday and a 10 miler Sunday to get my 55mpw in.......
As luck would have it Thursday was only a slight fuckin' w/ 18 skids{Friday was the right royal fuckin' w/ 30!!!!!!} but what that meant was not only could I get out and run tonite,I could also go 10/8 over the weekend.........in the immortal words of Hannibal in "The A Team" I love it when a plan comes together".......

Saturday 10 Miles
After the"day from hell"on Friday I could've been forgiven if I didn't relish getting up at 6am period muchless going out and running 10 miles but just like the athletes currently in Doha competing at Worlds I know the sacrifices I have to make to fulfill my hopes,dreams and aspirations so it was "rise and shine at 6am,a cup of Rosey and some of Fridays opening day at Worlds off the dvr b4 leaving at 6.50am for my 10 miles
I wasn't surprised at the number of fellow runners out on Kelly Dr at that hour,if anything I was heartened to know I'm not the only one driven enough to get out and "do the do" between 6.50am-8.20am
Not only the whole day ahead of me now w/ the run secured and under my belt but also  the comfort of knowing tomorrow only had to be 8 miles......method/madness.......

Sunday 8 Miles
Having already taken a leisurely 4 mile walk around Fairmount Park w/"Mrs Shamrock Warrior" at lunchtime I now tackled my easy 8 miler around 4pm to round out my 4th 55mpw in the last 5 weeks and put myself at 210 miles for the month w/ the first of three 8 mile tempo runs for the week  on tap Monday for 218

I'm looking forward to a week off work period but also maximizing the coverage of Worlds on NBCSN and the Olympic Channel plus making up for the short shift the 8 mile tempo run has gotten of late by hopefully getting three in Monday,Wednesday and Friday b4 a 13 miler on Saturday and then another 18 mile long run in Sunday

The Song Remains The Same

"Ya see I'm irish but I'm not a leprechaun you wanna fight? step up let's get it on,you'll get a right to the grill,I'm white and I'm ill, a descendent of Dublin w/ Titanic skill
I ducked and I swing next thing your jaw's broken punk I aint jokin' you can bet you'll be choking on a fistful of nuttin',meanwhile I'll be puffin on a fat blunt,what punk? you don't know the half trying to talk shit please don't make me laugh, the Irish eyes are smiling"
Top O The Morning To Ya-House Of Pain

Another week,another 5 day 55 mile week in the books.....read on McDuff........

Monday 10 Miles
I said a few entries ago I'd be shocked if I got thro the year w/out kicking the ever lovin' shite out of some chav on their bike......Monday saw not one?not two?? but three would be recipient of a good ol fashioned arse whopping.......
One of my pet peeves is cyclists who think they are immune to a red light period muchless when I have the light, this chav blows said red at Convention Ave & Spruce St nearly taking me out w/ him.....he then gets caught at the lights at Spruce and the on/off ramp of I 676.....and has the front to put his arm up on the street light to prop himself up waiting for the light to change..........BOOM!!!!
Headbutt to the forearm which solicits a "what the fuck?'' from Chav Boy....."what the fuck? what the fuck was that back at the red light cunt?'.......crickets......till some pretty boy on his bike two bikes ahead of us pipes up" dude...what's your problem????"
"What's my problem????" that cunt blowing a red light and almost taking me out that's my problem!!!" he starts smiling.......really????
"you didn't see it,it's got fuck all to do w/ you.....so keep yer mouth shut and yer nose out of my business or those pretty boy good looks of yours will be the first to go!!!!!!!"......crickets...... yeah what I thought bitch!!!???
Now I step to the arsehole who caused all this still nursing a sore arm{lucky it wasn't a sore jaw!!!} and take him to task over blowin the red light and nearly taking me out in the meantime.......
"I didn't see you".......
" Isn't that the fuckin' crux of the matter????"
''Sorry....."
"Next time open your fuckin' eyes.....and tell yer boyfriend up there keep his fuckin mouth shut.....''
Fuck me six mile later on the inbound journey at 33rd & Spruce AGAIN w/ the light in MY favour some prick on a bike blows the light and forces me to swerve to avoid him......
"open yer fuckin eyes!!!!!! it's a red light you cunt!!!!!!" ......he looks up at said red light and looks back at me..........
Oh yeah in between all this monkey shite I managed a 10 mile run.........

Wednesday 10 Miles
Taking advantage of a rare 1pm kick off for Spurs I was out the door an hour earlier than normal today
I guess the memo about red lights hadn't gone thro cos at the junction of Convention Ave & Spruce St as I patiently wait for the lights to change in my favour here comes this chav......crossed three lanes of traffic and goes thro the red light.......it's amazing how quickly I can turn on the after burners to chase a motherfucker on a bike.......he gets a torrent of abuse about being a prick,blowing a red light and how I'm kickin his his arse next time the feckin ginger prick.......
IF as a pedestrian I'm expected to observe the law regarding traffic lights then  WHY do these fuckers think the same rules don't apply to them????
Another 10 miler in the book and another day I came close to making good on a threat of beating the balls off of some chav on their bike.......that day is getting closer I'm tellin ya!!!!!

Friday 9 Miles
A rare flaunting of the Pagan Sabbath as I had the day off after Thursday nights Berlin/OMD/B 52's show at The Mann
Running mid morning out and back to Lloyd Hall on Boathouse Row along Kelly Dr I enjoyed this unusual experience of a Friday run......I could if need be get used to it but it probably won't happen that often but it's nice to know in a pinch when weekly mileage is up for grabs I can buck my conventional schedule and take care of business.......
No Cyclists were threatened on this run...................................

Saturday 8 Miles
A 7.30am Spurs kick off throws a industrial size spanner in the works as it's a  herculean effort to get up get showered and dressed and out the door by 6.40am to get to the bar for the game muchless get a run in pre game a la the traditional 10am kick offs.....
The plan was an 8 mile tempo run when I got back mid morning.......however the "best laid plans of mice and men"......and runners can often go to hell in a hand basket and it was lunchtime b4 I got home so plan b easdy 8 miler to keep me on schedule
I'm not thrilled to blow off the tempo run period but it's gotten short shift recently and again this coming week it'll " fall by the way side" due to a mid week Spurs game as I'm forced to cut my cloth accordingly to fit training around work/Spurs schedule.......however there is a mouthwatering scenario next week when I'm off work to watch the IAAF World C'ships from Doha that allows me 8 mile tempo runs Monday,Wednesday and Friday..........the schedule giveth.....the schedule taketh away but sometimes things work out

Sunday 18 Miles
So two weeks ago I said I wanted to utilize the hills on Fairmount Park & East Falls more often and while I also said I'm beatin' the shite out of the next feckin chav on a bike who pisses me off this is is a threat I've made good on.......the other one is still on the back burner..... but trust me it's coming....
A glorious ,morning to be out running,my last long run on the hills till October when conditions should still be favourable but not as inviting as they are now in late September
It's sad that exiting the East Falls hills down Fountain Green onto Kelly Dr to the flat 6 miles home,Kelly Dr has been the "road well travelled" for the past three decades and will I hope continue to be but I'm starting to think about "mixing things up around East Falls"
Yes the song remains the same.....but a few new verses never hurt

#197 And Counting

When I say the old PDR{Philadelphia Distance Run} and now Philly Rock & Roll 1/2 Marathon is my favourite road race it's not hype yesterday was my 14th year running it:89-90-91-95-96-01-02-03-04-05-06-17-18-19
Back in 03 I broke a then 18 yr pr running 1.18.09 only to miss it the following year by 3 seconds and then the following year ran 1.19.00
After the 06 race I pretty much kyboshed road races to focus on the track for the next 10 years b4 making a welcome return in 2017.
Having opened the season over the 1/2 at the Love Run on March 31st w/ a brisk 1.24.24 I had set the bar rather high for myself but based on the Philly 10k from 3 weeks ago where I ran 38.53 off 6.13 mile pace I wondered if 6.20 pace could get me to 1.22?

Like any race it comes down to the weather, being a seasoned pro at PDR/R&R I've experienced it all on the Parkway in mid Sept,picture perfect days,heat and humidity that forced an elite Kenyan to drop out,pissing down rain and the one year it pissed down till mile 11 and then stopped.....really now yer gonna feckin' stop??!!
The forecast was for sunny and warm at least w/ a 7.30am start it shouldn't be too bad right?,bit like saying to the crew of the Titanic" the life boats are just for show right,we won't be needing those feckers????"
Took my place in the first corral and as is my won't kept to the right hand side to facilitate a clear/clearer start
Running east along Race St towards  the sun I must've missed the opening mile marker and b4 turning right onto 5th St I could feel the sweat already drippin' off me
Saw 13.00 at 2 miles which was Gun Time and as is my won't I started a little further back in the corral so as not to go off half cocked,my Garmin post race revealed opening splits of 6.10-6.37-6.33-6.00 as we made our way back to the Ben Franklin Parkway

At this point it dawned on me the last 8 miles would be the Art Museum Loop where I conduct my weekly 8 mile Tempo run......this was too good to be true,instead of being on the footpaths of Kelly Dr and West River Dr I'd be out on the road but otherwise it was a carbon copy of the tempo run,the old "visualize the run" mindset had now become a reality!
I told myself not to "over project" and just take each mile as it came,always adding 6.30 to each split which in theory would get me to 13 miles in 1.25.30 plus what ever the .1 at the end would be.
While other runners opted to run on the right hand side of Kelly Dr I hugged the curb to the left knowing the course like the back of my hand,at each water stop I picked off more runners who stopped or slowed,despite the heat I only grabbed a Gatorade at the second water station as my second cup of pre race Barry's Tea......fuck yeah Product placement and future endorsement.....call me...... was still in my taste buds
Over Falls Bridge,sadly the lone Bagpiper who used to serenade us there is from a bygone era,it always  stirred my Celtic Blood hearing the bagpipes
From my grueling tempo runs during the heat and humidity in July and August I had learned that West River Drive provided more shade which going into the final four miles would be clutch
I recall 66 mins on the clock at mile 10 and for the first time began to think about the overall finish time which might explain the spike in my splits......that and feckin fatigue setting in!!
Just like the final 3 miles of the tempo runs I told myself to dig deep as a hand written sign held up on Logan Square said"Pain is temporary,Results last forever"......

Eyeballing runners ahead of me I chose my targets to reel in usually anyone wearing dayglo as they tend to stand out like a sore thumb,inside the final mile I remembered all my tempo runs this year since early March where I've passed the 7 mile marker and dug deep for the closing mile.......this is not a drill people it is the real shaggin' thing".....
A few runners who'd passed me earlier were now being left behind as I set my sights on getting to the finish in front of the iconic Art Museum steps,that final slight uphill as you approach the finish is usually where I launch my kick and it would propel me to a sub 1.28 finish today 1.27.52 off 6.36 mile pace
Splits:6.10-6.37-6.33-6.00-6.37-6.34-6.44-6.44-6.41-7.00-6.59-6.45-6.39

For only the second time this season "Mrs Shamrock Warrior" was present for my race,it's been and continues to be a pleasant change of pace to have a partner who is not only supportive of my running but willing to come to  my races unlike the "ghosts of girlfriends past" who trotted out tired excuses for not coming out to see me run
I recall a Philly Marathon in 04 I went to as a spectator for a friend of mine who was running her first marathon and seeing a hand written sign that said "P Diddy doesn't run this city,my girlfriend does"{Diddy had ran the NYC Marathon a few weeks  earlier} and thinking how lucky someone was to have that love and support.....I no longer have to wonder what that's like....
Medal #197 in the books and a14th PDR/Philly R&R 1/2 under my belt......oh yeah way to bury the lead.....I won the 55-59 age group.....just "another day at the office for the Shamrock Warrior"

Doing It The Hard Way Since 1976

Jaysus.......no sooner do I get a 55 mile week under my belt and then I'm scrambling like a man possessed the following week to make it two in a row.....training.....it's seldom dull!!!

Monday 12 Miles
W/ hindsight{I know a wonderful thing right!} maybe I should have taken advantage of Monday being a holiday {Labor Day} and gone long over 15 miles since I had time but rightly or wrongly I figured I had the whole week ahead of me so I opted for an easy out and back along the Schuylkill  mid morning
While the calender says Summer lasts a few weeks longer {Sept 23rd} Labor Day marks the unofficial end of Summer,I've noticed it's dark now b4 8pm and when I arrive at work at 6am and fairly soon the running sleeveless shirts will make way for short sleeves......I don't even want to entertain digging out the 3/4 length bottoms muchless finding my running tights and long sleeve running shirts.....but as they say" the cheque is in the mail"

Wednesday 12 Miles
Mother Of Christ!!!!!!!!
Having gotten me arse handed to me on a plate at work on Tuesday,in at 5.58am,out at 6.18pm.......I shit you not I was balls arsed tired and wanted so badly to get up at 6am to get out and run b4 the heat and humidity kicked in,I'd known for days Wednesday was going to be hot and humid but having lost a day of training on Tuesday I didn't have much wiggle room now
Sadly while the spirit was willing the flesh,bones and muscles were weak and I missed that window of opportunity,now coupled w/ the obligatory phone tag my brother and I have been playing the past week or so I was hamstrung waiting for him to call.......
By 3.30pm no call was forthcoming so I said feck it and headed out for my run
Originally Wednesday was earmarked as a 8 mile tempo run.......but not that late in the day w/ the heat and humidity what it was,so I opted for a repeat 12 miles along the Schuylkill
By 3.5 miles I realized I had zero knee lift and leg turnover and knew the further out I ventured along the Schuylkill via Kelly Dr the longer I'd have to walk back if I bonked,any thoughts of going long over 15 either out and back or round the loop were dismissed as I was forced to dig deep both mentally and physically to reach the 6 mile turn around and head back......

Saturday 13 Miles
The knock on effect of Wednesday  scuppered any thoughts of even a 5 miler on Thursday,just as Superman's weakness was Kryptonite{or Lois Lane, your call!!!} mine has become Dewpoints,shit I took for granted 6,12,18 months ago now effects me,let's not lose sight of the fact as I toiled in the heat and humidity on Wednesday I was 71 days removed from my 56th b'day and I'm learning what I can and can't do as freely and w/out care as I previously did
The upshot was 55mpw was still there for the taking........providing I went 13-18 Saturday/Sunday......as the auld fella used to say"it's not a lot when you say it quick!"
Saturday morning was glorious running weather,blue skies no bastard heat,humidity......or fecking dewpoints,I love running in September

Sunday 18 Miles
So the irony,my last 18 mile came a week  after last years Rock & Roll Philadelphia Half Marathon and now a week b4 I found myself running "the road less travelled"
Four years ago when the Papel visit shut down parts of the city I was forced to run on Belmont Plateau and realized how much I not only enjoyed it but how close it is to where I live,for the past three years I've raced the once Oddessey Run,now Phila Runfest half marathon which takes me over Strawberry Mansion Bridge and into East Falls where I get to utalize hills
As the old adage goes"Running is a metaphor for life,you get out what you put in and there are no short cuts"
I'm also a believer that "if you put the hard work in training you will be rewarded come race day"
The short term answer will be revealed next Sunday on a much flatter half marathon course,long term don't be surprised if this 18 miler stays in my rotation.........it's "A Rocky Road To Dublin" so they say,maybe it's a hilly road to New Orleans????

Welcome Back Shamrock Warrior,We've Been Expecting Ye!

Sweet Jaysus it took feckin' long enough{17 weeks if yer counting!} BUT finally back to 55mpw.
After a slow start to my year and getting my hole handed to me on a plate over 3,000m indoors at The Armory in early January I knuckled down and slowly began rebuilding my weekly mileage as I didn't need another humiliation like the one I got that nite,little by little my weekly mileage increased but I kept missing that one run that would have me back at the 55 mile plateau until the last week in Feb/early March where in the immortal words of Etta James "At Last" I had it.....and continued to have it for 9 of the next 10 weeks upto and including the week of Broad Street b4 the wheels came off....and stayed off for a while,come late June I knew it was time to "get back on the horse" and I had hoped by August I'd be back in "55 MPW Club".........shades of February all over again as either work or the weather seemed to derail those plans untill last week.............

Monday 12 Miles
W/ my calves still "screaming" after Sunday's Philly 10k this served as  a easy/recovery/shake out run to try and get the crap out of said calves......yeah,yeah,yeah "no pain,no gain,no guts no glory"
I'm a firm advocater that providing you can get out and run on a Monday you set yourself up for success for the rest of the week,miss an opportunity to get out there like I have in recent weeks and you begin the week behind the 8 Ball and as has been the case for "Himself" something else has jumped off to feck me....channeling my inner Ayra Stark"what do we say to the God's of Death....Not Today!"

Tuesday 15 Miles
Long Run.....Tuesday?    jaysus yer man is eager!!!
Knowing Sunday had pratfalls written all over it I figured "taking care of business" tonite was the way to go.....it's also a lot easier to be out there for  roughly 2hrs 10 mins when ye know your not getting up at silly o clock{4.45am} the following morning
Pretty much 8.5 min mile pace which is nice given I haven't felt I've had to dredge that up it has come naturally in recent weeks

Wednesday 8 Mile Tempo Run
Always a big ask off the back of the long run to ask myself to switch gears and run balls out but I enjoy the challenge of of running on tired legs
A little later than I had planned 2.40pm but not as damning as it would've been a few weeks ago
55.04.6 off 6.53 mile pace  w/ splits of
6.30-6.44-6.47-7.05-7.12-6.54-7.00-6.50
Still a tad erratic but slowly reducing the number of 7 min plus miles,down to three now and only a second away from it being two
1.18 quicker than last weeks effort but still only my 5th fastest time of the year,some work to be done to topple the 52.46.6 I ran in April but w/ cooler temps around the corner I feel that time could be in danger,my 4th fastest time of 54.36.7 is my next target

Thursday 12 Miles
After a long run and tempo run just what I needed an easy/recovery run to put me in arms reach of a 55mpw w/ 2 days to spare if needed
It's funny how an easy run can change w/ 3.5 miles to go and yer man quite content to "go w/ the flow" I heard footsteps coming up behind me as I headed south on the Schuylkill Banks......I really didn't want " a pissing contest"  so I wasn't too concerned who went by me,have at it it........till the fecker committed the  cardinal sin of not being a full stride and a half in front of me b4 cutting across me.
I don't give a flying fuck if it's Track,Road,Cross Country, race or training run.......when you overtake someone don't cut right across them like this little bollix did and w/ that I dropped the hammer and dusted the fucker w/in  a few meters.....
Remember kids,don't step on Superman's cape......and DON'T cut across the Shamrock Warrior when ye overtake him!!!!

Saturday 8 Miles
I wanted another 8 mile Tempo Run to round out the week at 55mpw but remembered the Welcome America July 4th concert on Ben Franklin Parkway resulted in the section of Schuylkill Banks behind the Art Museum being taped off,since that's on the approach to Lloyd Hall and where I begin my tempo run I figured it might be easier to go out and back to the Art Museum which is 8 miles.
Turned out they didn't tape off that section for the Made In America concert that uses the same stage set up as Welcome America,a classic "damned if I do,damned if I don't" moment.....
However.....finally a 5 day/55 mile week in the books and 152 mile for August putting my yearly total at 1,306
Hopefully I can go on another long run of 55mpws like I did in April and May as I gear up for Fall
Groucho Marx famously said "never join a club that would have someone like you as a member"....that said I like the 55mpw Club and plan to stick around a while.......

Sing This W/ Me,This Is Sub 40......

First and foremost apologies for the lack of blog entries the  last two weeks,a combination of a long weekend in Tampa,returning to work and being shorthanded and  our 5th and hopefully final heatwave of the summer all conspired against blogging and a  couple of training runs,as my former coach GP once said "you can't chase lost miles" which applies to blogging as much as it does to training.
I don't train half arsed so why would I blog likewise?,when Thursdays preposed long run fell by the way side due to work and the final day of #5 heatwave I said"feck it" at this point a Saturday run seemed pointless as I opted to"keep my powder dry" for Sundays Philly 10k,my last Summer road race and the kick off to my Fall season.

Last year was my debut at the recently added Philly 10k to the race calendar,I believe last year was the 5th year of the race and having sampled the delights of racing through South Philly and Center City I was keen to "have at it again"
Last years race not only yeilded a 41.02 finish off 6.33 mile pace and victory in the 50-54 age age group it also served as a "seven year itch" as my previous 10k was back in Nov 2011 at the Bridge Run where I finally got my "Holy Grail" a new 10k PR as mine had stood since my second ever 10k  way back in 1984.
I went into this race w/ a two pronged goal,a sub 40 time and another age group win,I did feel the first would aid the chances of the second but as almost 56 I realize that sub 40 isn't a given, now I have to work at it and comparing  last years training schedule {6 weeks,July 51  miles,Aug 129 miles and 2- 8 mile tempo runs} to this years{8 weeks,July 177 miles,Aug 91 miles 6- 8 mile tempo runs} it was clear I had put more work in this year.....this however doesn't always translate to a better time but as I'm reminded on a daily basis on a hand written sign on my bathroom wall.....
"Remember The Seven P's
Proper
Prior
Preperation
Prevents
Piss
Poor
Performance

I arrived at the 7.30am start w/ enough time to drop my bag off,hit the bathroom"one last time"{it never fails I go b4 leaving home figuring there will be lines ungodly at the Portajohns and yet once I get to the race I have to go again!!!}and take my place in the first corral to get a clear start
I missed the mile marker at 1 mile but retrospectivly checked my Garmin post race 5.57,a testimony to my level of fitness that brisk opening mile didn't hurt and prehaps those 6 lung busting 8 mile loop tempo runs had served me well
Down 6th St to Snyder Ave upto 13th St and Passyunk Ave to Washington Ave I'd now passed mile markers 2 and 3 but given I was 16 seconds behind the gun time I didn't bother to check my Garmin to see what my actual time mile splits were,when I crossed the 5k marker I saw 19.00,another 3 miles at this pace and sub 40 was there for the asking.....

Left on Washington Ave and upto 13th St b4 another left I was aware it wasn't as hot and humid as last year or if it was I was better trained and prepared for it
Mile 4 came and went now it was about diggin' deep over the final 2 miles and getting what I came for
I passed my good friend Colin on the sidewalk who was in cheerleader mode as sadly his season has come to an end due to injury,we exchanged high 5s as I continued down 13th St to Chestnut St,a sharp right down to 12th,right again and down 12th St to Christian St
I forget what the clock at 5 miles read,low 32s I think but now it was a matter of focusing on the final push

Left onto Christian St and down to 7th St,another left along to 7th to South St,right and the finish line just between 6th St and 5th St was in clear view
Remembering the old Carl Lewis quote" I just wanted to know I left it all out there" I made sure I'd done just that.......and then some........
38.55.0.......off 6.13 mile pace,Boo feckin' Yah!!!!!
My splits read:5.57-6.04-6.14-6.19-6.29-6.18-1.33 yes a tad uneven but way to close after allowing my slowest mile between miles 4 and 5
Sub 40 check,age group win check{almost 4 mins ahead of 2nd in the 55-59 age group} and my 50th sub 40 10k time in 57 10ks dating back to my debut in  Wimbledon on Sept 11th 1983

Yes I'd put the work in even though I missed some runs due to the bastard heat and humidity.....and the bastards at work who often conspire to derail my training schedule but I did it......and never one to sit on my laurals it's back at it tomorrow to prep for the Philadelphia Rock  & Roll Half Marathon and hopefully medal #197

You Cannot Be Serious!!!

So it should come as no major "Book Of Revelations" that I idolized John McEnroe back in the day,as a Tennis player he was second to none,but his fiery temper and ability to "tell it like it was" was like Nectar to someone like me,not blessed w/ an even temperament......or ability to keep my opinion to myself
Reading Johnny Mac's autobiography "You Cannot Be Serious" I recalled his comments about trying to be the #1 player in the world,travelling from tournament to tournament,practice,media and endorsement commitments while also trying to be a husband and father,quote"life is a juggling act,and you're just trying to keep all the balls in the air at the same time".......
While not the worlds #1 at anything{some would say I'm #1 Worlds Biggest Areshole....} I too struggle like everyone else trying to balance life,work,training,social life,being in a relationship,and sometimes I don't manage to "keep all the balls in the air at the same time".............


Monday
BONED again at work for the second Monday in a row,in at 6am,out at 6.30pm......WTF!!!!
W/out going into a diatribe about this that's what my trusty diary/journal is for but surfice to say my work day was shot to shit when I walked in at 6am so in the "don't get mad get even" mindset I said feck it!! stayed for 12.5 hrs to not only get all my work done but also pad my hours,hey yer gonna fuck me w/ extra work,I'm gonna stay till it's all put away and make sure I get paid......
I hate to miss Monday training runs,it tends to set you up to be" behind the 8 ball" for the rest of the week in case something jumps off.........


Tuesday
The reason a Monday run was paramount was I had an Iron Maiden concert Tuesday nite and it was always going to be touch and go if I'd get done work in time to get home,get out and run,back home,shower,eat and back out to South Philly to the Wells Fargo Ctr to catch one of my all time favourite bands{where do you you thing the title of my blog Running Free comes from???} and w/ temps in the mid 90s my concern was on a 10 miler if I suffered another heat related bonk/dnf and was forced to walk 3,4,5 miles back home I was truly screwed not only for the run but also the gig
At this point my 5 day/50mpw target was shot but a 4 day/40mpw was there for the taking so rather than rant,rave,shout,scream I accepted my fate........
BTW Iron Maiden were FECKIN' AWESOME!!!!!!


Wednesday
10 Miles
Despite only 5 hrs sleep after the gig and returning to work for a 10 hr shift I dragged my weary old bones out and back along the Schuylkill Footpath & Kelly Dr to get a 10 miler in
There's an old "Calvin & Hobbes" cartoon where Calvin is fuckin w/ Hobbes b4 Hobbes smacks the shit out of him and the tag line reads "Triffle Not W/ Tired Tigers"........
At mile 7 this pratt on her bike decides to not only come right up on my right and cut across me w/out so much as a"on your right"....warning......
Believe me if I could've gotten my foot into her backwheel I'd have shreaded the spokes,fucking cyclists kill me out on the path/drives,if you're about to pass me at  great speed let me know you're there,ring your bell "on your left"{sidebar most Cyclists pass on the left,pratt features decided to pass me on my right w/ there was considerably less space than the left},trust me sweetheart pull that stunt again it won't be the saddle making your arse sore it'll be my size 10.5 running shoe going up your hole!!!


Thursday
I had planned to head over to the Art Museam Loop for a Tempo Run{I knew I was too tired yesterday after the Maiden gig ergo easy 10 miler} but in that time honoured adage of "we make plans and God laughs".......
The first of any month tends to be "moving day" for people and literally as I got to my front door I ran into one of my neighbours who was moving out to relocate to Chicago
We've been trying to coordinate a get together for the past 10 days to have a drink and one last chat but between both our schedules it hadn't happened,meanwhile the house next door my neighbor was also moving out having bought a home in Lansdale,we'd often crossed paths as I'd get home from one of my runs,I think he was impressed I ran and I often kidded him he should train for a local 5k but it never happened
By the time I'd said my goodbyes to thoses guys the prospect of schleeping over to the AML for a tempo run was gone,I needed the tempo run an easy 8 miler was neither here nor there,another run shot to shit......and you all know as a rule I don't train on Friday's "The Pagan Sabbath".....


Saturday
14 Miles
For the 4th time in 5 weeks "up w/  the dawn patrol fraternity" and out the door by 6.30am for my long run
The previous runs had been to beat the heat,this was more of a "if I don't run now I'm screwed for the day" move
W/ a 11am Facebook Live show to do in Fox Chase w/ my partner in crime CJ I had no other play than get up at 6,run at 6.30am,home by 8.30am,in and out of the shower a quick breakfast back out by 9.20am to catch the 9.58am R8 to Fox Chase
Maybe it was the sense of the clock ticking,maybe being rested from missing runs earlier in the week,maybe it was the new running shoes,maybe now at week 5 of this training campaign or a mixture of all of the above but I cranked out said 14 miler in roughly 8.5 mile pace,the Philly Rock & Roll 1/2 Marathon is still 6 weeks away but I do feel I'm rounding into shape at the right time to trouble that 1.24 1/2 marathon time I ran on March 31st in the Love Run


Sunday
8 Mile Tempo Run
W/ a 10am Spurs game and then spending some quality time w/ ''herself" post game the only option for said tempo run was between 4pm and 5pm.....better late than never
Last Sunday I ran between 2.45pm & 3.45pm when it was considerably hotter,I hoped the 75 min later start would aid and abet me.....and boy did it!!
Splits:6.40-6.56-7.03-7.22-7.37-7.11-7.33-7.33
57.55.6 off of 7.14 mile pace
2.25 quicker than last week and my quickest time since reintroducing the tempo run into my weekly routine
Still room for improvement,splits a little all over the place like Chicken Shit on a farm.....hey I'm a Paddy yer gonna get a farm reference from me!!! but mile pace coming down
7.30-7.22-7.33-7.14......
T minus 3 for the Philly 10k,T minus 6 for the Rock & Roll Philly 1/2........"It's Go Time"

Temps Down,Miles Up

After a frankly disappointing week the week b4 my goal this week was to bounce back w/ a  5 day/50mpw.......


Tuesday 10 Miles
Sweet and merciful Jesus the heatwave broke and while I offer heartfelt apologies to any European readers of the blog it's your turn to sweat and swelter under that bastard heat
Monday was shot re a run thanks to a 12.5 hr work day plus the end of the heatwave was punctuated by heavy storms but Tuesday it was blue skies and comfortable conditions
My takeaway from the easy 10 out and back along Kelly Dr,it's nice to breathe,nicer to finish what I started,awesome to be done b4 the heavens opened and the 9 min miles were an added bonus


Wednesday 8 Mile Tempo
This is where the wheels began to fall off last week so there was a sense of "revenge" going over to the Art Museum Loop just b4 11am to tackle my 8 mile tempo run
80 degrees and almost picture perfect conditions{almost because as we all know perfect doesn't exist!}
Splits of:6.50-7.12-7.26-7.29-7.32-7.25-7.39-7.22 brought me home in 58.59 off 7.22 mile pace,a 1.16 improvement on the July 14th effort
W/ the exception of mile 7 being a bit arsey I was reasonably pleased w/ my time and overall performance but as my former coach often told me"there's more meat on that bone" and w/ another 4.5 weeks till the Philly 10k and another 6 tempo runs scheduled I'd like to see my overall time and mile time come down


Thursday 10 Miles
Another easy/recovery/shake out run,one last "calm b4 the storm" day at work b4 the proverbial "hits the fan" for the next 8 days and I put in long hours w/out a lunch hour and then drag my sorry carcass out to log my miles but I'm damned if those feckers are gonna screw my training up
Another evening of pleasant temps and decent air quality as rumours of #4 heatwave are beginning to emerge from the weather peeps........


Saturday 14 Miles
As has become my won't of late I've been not only getting the long run in on Saturday but also getting up early to do so
Out the door by 7.50am and down to the Schuylkill by 8.10 as I made my way out to just beyond Strawberry Mansion bridge on Kelly Dr b4 turning and heading back.
I still have 7 weeks till the Philly Rock & Roll 1/2 marathon and fingers crossed several 14 miles to get myself in decent half marathon shape,roughly 9 min mile pace this morning but come race day I'm hoping to go out in 6.30 pace and hold on as long as I can,I logged a 1.24 half at the Love Run in March and having retasted "rarefied air" I'd like to taste it again


Sunday 8 Mile Tempo
Two choices,easy 8 mile/recovery/shake out run OR second tempo run on tired legs?
Option B please.....,
I would have rather been able to do this early to mid morning but my schedule dictated it would be 2.45pm b4 I could get to the trusty AML to resume hostilities w/ the Garmin......
Splits:6.54-7.14-7.13-7.31-7.38-7.40-8.05-8.09 =60.25 off of 7.33 mile pace,1.26 slower than Wednesday.
I kinda "shit the bed" the last 2 miles" but hung in there to at least finish what I started,I knew my splits were getting slower and slower but frankly I'd rather have a crack at a Tempo run off of tired legs and fail then take the easy way out and "jog" 8 slow miles


All in all a good week,sadly I'm gonna come up a tad short of 200 miles for the month by virtue of being a slacker at the start of July but I'm finishing strong and rolling into August w/ purpose and momentum

Dog Days 2 Sharmrock Warrior 1.........Where's VAR When You Need It?

Go figure my first week back blogging and of my 6 proposed runs I only managed 3 and the last two ended up DNF's........#whodbeafeckinrunner


So I wrote the week up as follows:
Monday 9 miler
Tuesday 9 miler
Wednesday 8 Mile Tempo Run
Thursday 9 Miler
Friday Rest Day{Pagan Sabbath}
Saturday 14 miler
Sunday 6 miler...........
However......the best laid plans of Mice & Men .......and Runners.........


Monday
I ended up blowing everything off on Monday,the run,Laundry,Starbucks to have  a rare FOD{Fuck Off Day} they come around once in a blue moon and frankly w/ a tweak I could  log a 50mpw
I spent the day in bed reading the Lol Tolhurst  book 'Cured:The Tale Of Two Imaginary Boys" it was just one of those books I couldn't put down and must say altered my opinion of Lol and his time in The Cure
I identified w/ his struggles w/ alcohol,the black outs,waking up w/ cuts and bruises,alienating friends and co workers etc and the ability to turn it all around,make amends to the ones he'd hurt and start a new life for himself,it's a worthwhile read even if you're not a Cure fan


Tuesday
10 Miler,new plan 10 & 10 eitherside of my 8 mile Tempo run and the 14-8 on the weekend...5day/50mpw......love it when a plan comes together.....
Again since I was off work I had the luxury of a mid morning run which as Heatwave #3 was about to begin was a blessing
The previous Thursday I was off and thought I was being clever getting said run in midmorning however I discovered heading up and down Spruce St b4 and during lunchtime is NOT a great idea as it felt every fecking CHOP & HUP employee was lined up at the several lunch trucks between 37th & 34th St and weaving in and out of them feckers wasn't fun......SO armed w/ trusty Garmin I went "the road less travelled" and down Powelton Ave and Mantua to reach West River Drive,marking off the 2 mile,2.5 mile splits
The foot of the ramp down to W. River Dr was mile 3,that particular day was a 12 miler so I "eyeballed" the 4,4.5, and 5 mile marks b4 my 6 mile turnaround which afforded me the knowledge of where to turn today on a 10 miler
Roughly 10 min mile pace for a 1.40 time,time and pace were not options I just wanted the miles in but even at 10.40am I was cognizant of the already rising heat.......


Wednesday
8 Mile Tempo
From Early March till early May I'd made a point of using my Wednesdays off to do my 8 mile tempo run around the  Art Museum Loop,starting at Lloyd Hall at the beginning of Boathouse Row and going counter clockwise up Kelly Dr,over Falls Bridge,down W.River Dr and finishing in front of the Art Museum Steps
On a good day I shoot for 7 min mile pace or sub 7,the previous Sunday I logged my first Tempo Run in 2 months and gone 7.30 mile pace for a 60.05 time so the hope was to better that......
Even at 10.30am it was hot and humid when I set off and while I opened in an identical 7.03 to Sundays run,the next two splits went 7.33,7.34 and I was beginning to feel the heat and this pace,a far cry from the 10 min miles I was running yesterday
The slight uphill towards Falls Bridge felt harder than it should but I was confident the slight downhill on the otherside on W.River Dr would negate that........he said hopefully......
Just b4 the 4 mile mark I stopped.....43 years of running have taught me"when you aint got it,you aint got it" and today I didn't have it
The time honoured"Walk Of Shame" when you bonk/dnf is never fun.....at least at that hour on a Wednesday mid morning there were few witnesses to my shame as I humbly walked down W. River Dr and back to 30th Station to jump on the trolley home
Ever the optimist I told myself I could have a second crack at it Sunday since I was now rescheduled to do 8miles not 6 as I originally wrote........


Thursday
There are four things you can depend on in life,Death,Taxes,Septa NOT running to schedule and Work"fucking up a Teddy Bear's Picnic"!!!!!!!
My first day  after a well earnt week off and feckin Skids up the wazoo,upshot it was 4.40pm when I got done work,5.50pm when I got home,stick a fork in doing 10 miles between 6pm-7.30pm period but again the heat was playing havoc as a Heat Advisory Warning for the area was in full effect.


Saturday
14 Miler
Two weeks ago I'd gotten up at 6am to get out by 6.35am to get my long run in b4 it became too hot and humid to run so I opted to go that route again and by 7am when I reached the Schuylkill Footpath that leads to Kelly & W. River Dr it was already populated w/ other runners,walkers and bikers who had thought likewise
2 weeks ago I misjudged the turnaround and turned a 1/4 too early,last week I had to extend my run to the 3/4 mile marker to compensate losing 1/2 a mile between 4-4.5 miles when a "call of nature" required a pit stop in the Lloyd Hall rest room and this week I just plain overshot the 1/2 marker
In my defense I didn't see either the 1/4 marker,1/2 mile marker or 3/4 mile markers beyond Strawberry Mansion Bridge and b4 I knew I was now upto the 3 miler mark which given it's 4.5 miles from my front door to Lloyd Hall meant I was now at 7.5 miles,did I turnback now,weave thro the rowers congregated at St Joe's Boathouse and either take a mile off the end of the run.....OR continue doing the loop and make it a 15 miler via trusty Powelton Ave?
For the second time in 4 days just b4 the Conrail Bridge on W. River Dr my legs said"no mas" at this stage I had 8.5 miles in,I walked 1/2 a mile and got going again after wringing out my not so dry drifit sleeveless running shirt which even at 7.30am was dripping in sweat but w/in 1/2 a mile  I was toast......
Another dnf,another "walk of shame" home this time witnessed by other runners who were able to keep going as they made their way south along W. River Dr.


At this point I said "feck it" as my ex coach GP often said"you can't chase lost miles" rather than fuck w/ an even hotter day Sunday I stuck a fork in my week and settled for the 23 miles I had,Monday begins a new week and sees this bastard heatwave brake
In running as in life you get knocked down, you have set backs but you take it on the chin and ready yourself for the next week......

It's Been A While

To quote Arron Lewis of Staind "it's been a  while" but "better late than never" I guess?
So why now have I opted to put pen to paper....or at least fingertips to keyboard keys and resume ye olde blog aka "The Shamrock Warrior Chronicles" now you ask........?
The answer to that is two fold,I stand  on the cusp of a major landmark w/ my running in early November{touchwood,and the help of God} and it would be nice to record that plus last week while compiling my career 10k road race times I had to "refer to the oracle" so to speak and go back through my old running logbooks{a precursor to the blog} and realized I kinda miss not recording them in full like I had back in the day so the plan is to sit down each Monday and review the week that was as I count down to the Rocky Run on November 9th.
Come Sunday it'll be T Minus 5 for the Philly 10k and T Minus 8 for the Rock & Roll Philly 1/2 Marathon time to knuckle down and get cracking in training,like Marta said after Brazil bowed out of the recent Women's World Cup and probably brought an end to her illustrious career
"you have to cry in the beginning,so you can smile in the end".........