Caution Is The Better Part Of Valour

 So only the one run to blog last week, another stunning reminder that no matter how willing I am to get out there and do what I have to do somedays things beyond my control just throw an industrial size spanner in the works, at my age controlling my bladder is a full time gig but at least I have some control over that, the weather, work and mass transit all conspired last week to feck me over, the week began well enough w/ a 9 miler on Monday but after that it just got away from me.......what's the old adage " time, money and women all slip through my fingers"..........

Mon April 15th While the masses had descended  on Boston for the marathon  I was happy enough to be out the door post work around 6pm to tackle a 9 mile run, out and back along Powelton Avenue and the start of Kelly Drive to just beyond Girard Avenue bridge

A balmy 80 degrees according to Peco Tower safe to say sleeveless and shorts was the attire and hopefully till mid October now when I'm tapering for Dublin I won't need my half zips and 3/4 length bottoms

Mercifully the Art Museum and Kelly Drive weren't as crowded this evening as Sunday afternoon so a little less weaving in and out....in running as is in life I prefer straight lines

1.16.19 off 8.29 mile and thankfully no repeat of the maniacal 1.16.03 off 8.27 pace I ran on Thursday where I effectively ran myself into the ground tonight felt a tad more under control

Like I said after that the week transpired to get away from me w/ the proverbial one thing and another, some days the running Gods smile on you.....somedays that say" it's not your day" however I will say had I not been erring on the side of caution maybe I could have gotten out there on a few of those days

On Monday while making my way up Powelton Avenue I was forced wide at he intersection of 34th and Powelton by some jobsworth who had tried unsuccessfully to cheat the red light and failed miserably instead of being able to go straight across the intersection I had to veer sharply to my right where not only there's a sizable dip down from the sidewalk to the road but it's uneven and I remember at the time when my right foot struck the ground thinking " that smarts" and probably thinking of a few unflattering comments towards "Mario Andretti" ......

Tuesday morning said right ankle/ achilles  were a little sore at first I thought maybe I'd slept on it wrong my second fear was my achilles was inflamed.......I missed a huge chunk of the 2009 season and my shot at the 800m and 1,500m  at Masters Worlds in Finland due to  tendinitis and it flared up again in 2013

Since my second go round w/ physical therapy I have made a point to stretch my achilles b4 ever run, again I'm at an age where " everything hurts" I also make sure to stretch so that my knees, hip and calves don't bother me so that I can keep running, there's a lot of miles on this frame and hopefully a few more yet to come so I leaned on the side of caution w/ my ankle/ achilles rather than grind away miles for the sake of padding my mileage I sat out a few days, Dublin is 27 weeks away and I'm sure the "Dog Days Of Summer" will have some say in my training the last thing I need is an injury period but also one that can be avoided when a more cautious approach would serve me better

The Return Of Eyore{Doing The Donkey Work}

 Back at it.... training and blogging!

So following my 15k race on Saturday I knocked out an easy/recovery 7 miler on Sunday to round the week up to 16 miles but also get me back into a routine of getting out there and getting the miles in that had fallen by the wayside of late

Mon April 8th

I always say that Monday is the most important day of the week re a training run, handle business Monday and set yourself for the week, miss/blow off Monday and allow for the potential of getting jammed up later in the week

The fact I had this Monday off of work made it easier for me to get out there and start the week off on the front foot so taking full advantage of that fact I ran at lunchtime

Opted for an out and back along the trusty Schuylkill River Trial via the South St bridge which basically takes me to the back of the Art Museum at 4.5 miles then  a quick u turn and back the way I came

They are extending the Schuylkill River Trail beyond it's current end at Christian Street down towards Grays Ferry not sure what the time frame is on that project but once complete it will give me another option on my runs, it'll be interesting to see which construction job finishes first the extension to Grays Ferry or fixing the bridge at the end of West River Drive under the Spring Garden St bridge

Tue April 9th

The acid test....it's all well and good going out on a Monday lunchtime on a day off but could I come home from a days work and get myself out the door for a run......?

Since the clocks went forward on  March 10th I'd only managed to take advantage of the extra daylight in the evenings on March 11th and 12th, after five months of lunchtime 6 milers I had struggled to make that adjustment.....that's all well and good but if I hold any ambitions on  a decent Spring/Summer/Fall I need to be out there post work in the evenings putting the miles in and its what I'm used to, I only ran at lunchtime during the Winter to counter the dark

After a week when it frankly " pissed out of the heavens" almost everyday the fact that not only was the Sun out this evening but also 78 degrees at 6.20pm when I hit the Schuylkill River Trial was a sight to behold.......however in  a reverse Dolly Parton "You Can't Have The Rainbow W/out The Rain" w/ the good weather comes the masses descending on the Schuylkill River Trial and space is limited, this is where West River Dr being out of commission plays a major role hopefully they finish reconstruction on that bridge sooner rather than later and free up both West River and Kelly Drive

Thursday April 11th

I knew five in a row was a big ask when I'm just coming back to full training so reluctantly I sat out Wednesday, mentally and physically I was beat and even the prospect of a shorter 6 or 7 mile run rather the the 9s I'd set myself for the week was a big ask, remembering an old adage my former coach taught me" listen to what your body is telling you" I elected to take a rest day Wednesday and  have at it tonight anyway......given the day I was to encounter at work on Thursday the run would prove cathartic.........

I'm not going to get into specifics re my job that's what my journal is for what I will say is if things don't change and soon swaths of trees will  need to be cut down to provide me the reams of paper I require to pen my daily frustrations at work, while I fully understand bitchin' about our jobs is "The National Pastime" I don't wish to be the poster child for the destruction of more trees and we'll leave it at that.....

Conditions were grey and overcast at 6pm as I headed out for my 9 miler w/ the hint of rain in the air.....I needed this run so if I had to go the baseball cap/ rain jacket route to get the miles in I would have

I also opted for a change of route tonight up Powelton Ave to the back of the Art Museum around the front of said Art Museum to Kelly Drive and down Kelly Drive to just under  Girard Ave bridge to 4.5 miles and then back

I wasn't really paying attention to my mile splits but I opened in 7.56 which is a tad brisk and then followed up w/ an 8.05 fair to say I was on a mission.......

W/ three miles to go  coming back down Powelton Ave I could feel the effects of some uneconomic pacing my final three splits were 8.51-8.42-9.02 as I finished in 1.16.03 off 8.27 mile pace for the record Tuesdays run was 1.20.33 off 8.57 mile pace.....

It's rare I play the "No Mas" card at the end of a run I'm pretty good about rehydrating showering making something to eat........not tonite! I collapsed on the bed post run lay there motionless for over 90 mins and by 9pm channeled  my inner George Burns and said "Good Night Gracie" threw my running clothes on the floor at the end of the bed turned the tv and the light off and called it a night!!!

Sunday April 14th

Saturdays long run got away from me, I should have stuck to my routine of getting up around 7am and out the door by 8am, I opted for the Spurs Newcastle game at 7.30am under the pretense I'd run at 9.30am when the game finished.........

When your team doesn't show up and gets spanked 4.0 it's a bitter pill to swallow and frankly a run of any type let alone a 16 mile long run was about as miserable a prospect as the train ride back to London from Newcastle for the Spurs fans who'd travelled North for that shit show.....

Mercifully Spurs don't play another Saturday game till May 11th which is their final Saturday game of the season so I won't have to worry about that potentially happening again till August 

It had been a long week mentally and emotionally and try as I might to get up early Sunday for a long run it just wasn't on the cards....however come 2pm I did galvanize myself to get out the door and knock out a 9 miler.... mercifully not at the kamikaze pace of Thursdays ran on the same route!!!

1.17.47 off 8.38 mile pace and thankfully no repeat of me crawling into bed at the completion of said run this time........

A 4 day/36 mile week better than it has been of late so that's the blueprint moving forward Broad Street is three weeks away, another week of 9 milers this week and then 2 weeks of 10s leading upto Broad Street and beyond

{Re}Building The {Im}Perfect Beast

 First and foremost apologies for the lack of blogging recently, to be fair there wasn't a whole heck of a lot to blog about as my running hit a wall of sorts, hopefully that's behind me now as I've spent the last three days "pounding the pavements" trying to get back into a routine

There have been two races recently a disastrous Love Run half marathon on March 24th and a slightly better Hot Chocolate 15k last Saturday ,I'm still at a loss as to why my half marathon went "tits up" at 1.39.17 off 7.32 mile pace it ranks as my second slowest ever half marathon only the infamous 2017 Odyssey half marathon aka "the mother of all cock ups"  ranks slower

Why it went pear shaped I'm still at a loss to understand I've been running for 48 years  I'm not naive enough to think there won't be bad days period muchless  days when you just can't put your finger on what went wrong, this was one of them, is it possible I over trained???? I had 4 12 mile runs logged by the end of December and 4 14 milers in January/February and the 3 16 miles in February/March I missed the 2022 Love Run due to a hip injury and the 2023 edition due to my knee, my last two half marathons were the 2022 and 2023 Philadelphia Distance Run both of which were hampered by humidity so maybe I went into this years Love Run a little too gung ho.....it's done now it was a poor race by my standards but to quote the always quotable Roy Keane" nobody died.....life goes on".........

To say I went into Saturdays Hot Chocolate 15k on Kelly Drive a little snake bitten  is an understatement, the 7.32 mile pace over the Love Run had caught me well and truly off guard I expected to run faster maybe I over estimated where I'm at in training right now so the plan for the 15k was 7 minute mile pace and a 63 minute finish

I got my customary good start and eased my way through the first corral on route to a 6.54 opening mile however b4 reaching the second mile marker the 7.30 mile pace runner pulled up along side me as my pace dropped to a 7.35 mile, we went back and forth over the next 3 miles as my splits went 7.35-7.23-7.18 I knew it was windy going north on Kelly Drive to begin w/ plus after  my last outing it might be prudent to go out a bit conservatively  for the opening half of the race and then push the pace for the inbound 4.5 miles

After finally dropping the 7.30 mile pacer at mile 5 I thought I'd have "open road" between the Conrail bridge and the Art Museum finish...........hold my Gatorade!!!!!!!

This year the race offered a 10k option to the already existing 5k and 15k I hadn't given it any thought that the 10k and 15k would start at the same time until I reached the 6 mile mark in 7.06 and the 10k turnaround..........the word Clusterfuck sprang to mind........ my clear run to the finish line was now obscured by the 12 minute mile pace 10k runners don't get me wrong I have untold respect for any runner no matter how slow they may be to put themselves out there and run but the powers that be might want to rethink start times for next years races as I'm sure I wasn't the only one hampered by this

Despite having to weave in and out of the 10k runners my final 3 miles went:7.06-7.04-7.04 for a 67.21 finish off 7.13 mile pace, still not at the 7 min mile pace I would like to be at and where I think I should be at but maybe that's "high notions like the mountain goats in Kerry"  as the auld fella liked to say and maybe all the hill work I've done on my long runs has taken a toll on my legs?

46th overall but more importantly a comfortable winner of the 60-64 age group, adding considerable  insult to injury at the Love Run on top of a poor race and slow time I missed the 60-64 podium by 25 seconds in 4th so today felt like a bit of redemption and hopefully yields another medal to the collection and keeps me on pace for Dublin being #250

I have four weeks now till Broad Street and hopefully time to work on getting that 7.13 mile pace down to 7.00,Dublin is still 29 weeks away if I can get down to 7.00 mile pace by Broad Street I'll have 25 weeks to try and get down to 6.50 mile pace which would get me sub 3.00 in Dublin.....little by little, mile by mile, training run by training run......

Short Term Solution For A Long Term Goal

 Not the week I had planned or written in my running log but sometimes you have to step back and look at the bigger picture to appreciate the greater good.........

Mon  Mar 4th Off the back of Sundays long run I just needed an easy/recovery/shake out 6 miler to get the week started

I'll spare you the play by play call on a very frustrating morning in the office but suffice to say I was in a spit nails, walk thro walls, shit bullets frame of mind gone 2pm when I eventually got out to run so when I discovered early on the Garmin hadn't restarted after a traffic light stop up JFK Blvd I said feck it this would be an untimed run

To be fair it didn't need to be timed I'm just so used to timing my runs but given I was looking to shake the crap out of my legs from Sundays long run this really didn't require time, speed. pace just the miles

One area of concern as I mentioned in last weeks blog I'd racked up 451 miles on my running shoes so this was the maiden run in the new pair, I'm hoping they just need to mold to the shape of my foot as my big toe on my right foot felt like it was jamming into the toe box on the run to the point I had to double check Amazon had sent the right size....they had after a little futzing w/ the laces it felt a lot better

Tue Mar 5th Wasn't sure I'd get this one in as the weather was playing havoc, pissing down pouring rain most of the morning and early lunchtime however by 2pm it had eased up/ stopped and ever the Boy Scout I'd come prepared w/ a running rain jacket and baseball cap so off I splashed up JFK Blvd to the Schuylkill River Trail

A modest 52.30.5 off 8.44 mile pace w/ splits of:8.18-9.04-9.07-8.59-9.02-7.58 out in 26.31 back in 25.59 but the proverbial cheque was in the mail re tired legs, the past few week I've logged some major mileage on a weekly basis partly to get #154 miles for February, maybe the proverbial Chickens had come home to roost..........

Thur Mar 7th Having ridden my luck twice in the last few weeks w/ getting out to run when rain had threatened to derail me yesterday the Weather Gods said they were claiming that one and it pissed out of the heavens, given my legs were feeling it a little Monday & Tuesday I was only to happy to concede defeat but I was back at it at 2pm today

48.22.7 off 8.04 mile pace I could feel the benefit of a rest day in my legs and my pace, splits backed that up:8.22-8.43-8.38-7.54-8.25-6.18 out in 25.44 back in 22.38

Given this was scheduled as my last regular lunchtime run for the foreseeable future w/ the clocks going forward on Sunday and the resumption  of evening/longer runs it was nice to sign off w/ a respectable time and JFK Blvd will be spared yours truly  hammering up and down said Boulevard between 2pm-3pm on weekdays to and from the Schuylkill River Trail

I didn't plan on Thursday being my last run for the week Saturday was going to be my final 16 miler and Sunday would be an easy/recovery/shake out 6 miler to round up to another 5 day/40 mile week.....however...... when I didn't exactly leap out of bed Saturday morning and proceeded to roll over and fall back asleep till 10am which for me is almost unheard of I knew I was tired and while sometime you have to run on tired legs you also have to listen to what your body is telling you and mine was telling me it needed rest

It's never a bad thing to throw in the occasional low mileage week sometimes it's planned like the third weekend of January we go hit w/ snow and it's been full tilt the last 6 weeks, while the heart desired mileage the legs and body desired rest so I took the weekend off to recharge the batteries we'll go again Monday evening after work which after 4 months of lunchtime running will be a shock to the system but will also help shake things up a little

A Day Late, But Not A Dollar Short

 #154 miles for February, another 16 mile long run and the retirement of my old running shoes after 451 miles...it was quite the week.....

Mon Feb 26th Once again the benefit of a rest day on Sunday was a brisk time on Monday on fresh legs 44.42.3 off 7.25 mile pace w/ splits of 7.31-7.46-7.47-7.35-7.39-6.23 out in 23.04 back in 21.38

My previous best time is 43.09.09 ran on Feb 7th I hadn't set out to trouble that when I set off this lunchtime but I was pleased w/ the fast time, w/ the clock ticking down to the Love Run half marathon on March 24th it's good to know there's speed to go w/ the strength and stamina I've been building the last few months

Tue Feb 27th Halfway to the four six milers I need to get me to #154 miles for February

Another respectable time 46.18.13 of 7.43 mile pace, when 8.09 is your slowest split you know you're doing something right!

Having plateaued at #148 mile in December and January I was now two 6 miles away from #154 but I didn't want top tempt fate work has a funny way of  throwing a " spanner in the works" IF I miss 1 day it would be #148 miles again.....NOT the end of the world but to be this  close to beating that total felt like being on a knife edge.......

Wed Feb 28th YES! Got this one in period and despite a forecast of rain, if it all goes " tits up" tomorrow at least I have #148 miles{ again!!} for the month

After two brisk 6 milers Monday and Tuesday I took it easy today 50.23.7 off 8.24 mile pace according to Accu Weather there was a 60% chance of rain between 2pm-3pm to that end I threw a rain jacket and baseball cap into my running bag on Tuesday evening but didn't really need them as the rain held off however at 60 degrees I did work up a good sweat out and back along the river

On Monday when it was unseasonably warm the trail was full of " fair weather runners" taking advantage of the sun and warm temps.......not so  many of them today when it was overcast.......

Thur Feb 29th Nailed It!! 45.58.9 off 7.39 mile pace #154 miles for February

It wasn't lost on me that had this year NOT been a leap year I would have logged #148 miles for the month for the third month in a row,  nor is it lost on me that these 6 miles on Feb 29th mean I'll just miss #200 for March provided I hit all my marks next month..... live by the Leap Year, Die by the Leap Year..... said nobody ever to my knowledge!

March will see a shift in the landscape for me, the clocks go forward on the 10th meaning a transition from lunchtime running  back to evening running and potentially more miles per week and month it also signals the end of Winter {yea!} and brings the first of three races in March, April and May b4 a long block of 20 mile long runs till my next scheduled race at the end of August by which time the magical number till Dublin will be  9 weeks.......

Sun Mar 3rd So it pissed out of the heavens on Saturday morning to the point where a 16 mile run was pointless in those conditions, no point going out in those conditions are running the risk of getting sick so I waited it out till Sunday since I had that option

Out the door by 7.30am a gloriously sunny morning at 48 degrees ideal running conditions period but for those who favour the time honoured Sunday Long Run{ and as is my won't I counted the runners I saw while I was out there this morning and counted 22} this was ideal

Thankfully someone from the Philadelphia Parks Department either got the memo or read my blog from last week.........the former more so than the latter seems more likely and left the bottom gate unlocked this week so I was  able to run my more traditional 16 mile route through Fairmount Park b4 hitting East Falls via West River Dr and Strawberry Mansion Bridge

I had a wry smile to myself when I passed the Japanese Cultural Center on the morning of the Tokyo Marathon  and  thought of my good running buddy Colin who completed  the Abbott World Marathon Series by running Tokyo today, technically I have ran 4 of the 6 Marathons London, Chicago, New York and Boston but prior to the Abbot World Series so I'm not sure if they would count I wouldn't mind a crack at Berlin and Tokyo but let's get through Dublin in October first

Things were ticking along nicely w/ the first 9 miles all sub 9 b4 the always challenging mile 10 up the on ramp to Strawberry Mansion Bridge and up the twisty Strawberry Mansion Dr  registered  a 9.26 split, however I then threw in three sub 9s through East Falls as I crossed the Girard Avenue bridge w/ three miles to go and looked in control........

Somehow the wheels came off in those final 3 miles I had little to no kneelift or leg turnover and it was an effort to get home via 34th St and Powelton Ave but I did in 2.19.31 off 8.43 mile pace not quite the finish I was hoping for but somedays style points count for feck all and it's about grinding it out

At 451 mile these running shoe are now " out to pasture" having served me well, I forget when I first wore them but w/ increased mileage on the horizon I suspect I'll be going through the next few pairs rapidly

Easy Tiger..........

 Another 5 day/ 40 mile week another 16 mile long run.....to quote an old Monty Python sketch " still  I was getting used to it by now"...........

Monday Feb 19th An easy/recovery 6 miler at lunchtime out and back along Powelton Ave and Mantua Ave since today was  President's Day and I had the day off from work

Given I was coming off of my long run on Sunday this was always going to be a easy/recovery run and a chance to get any leftover gunk/crap out of my legs as I took it easy and logged a 53.23.4 off of 8.53 miler pace

One advantage of a day off from work asides from not having to get up at 7am was having sometime at home to catch up on  watching some running on tv, I'd missed the actual Olympic Marathon Trials on Feb 3rd as I was out doing my long run that morning so it was nice to watch the  Men's and Women's races and also watch The New Balance Games from Boston

I miss not running track but sadly the issues w/ my left knee and hip mean it's better to avoid all those left turns on a track which on an indoor track is twice as many but it doesn't stop me from watching the top flight athletes doing their thing, I've already preset Peacock's coverage of the upcoming World Indoor C'ships to  My Stuff  .....when I'll actually get around to watching it is another matter......

Tue Feb 20th Easy 6 miler at lunchtime out and back along the Schuylkill River a modest 50.28.8 off 8.24 mile pace, I was already cognizant of the fact I was looking at a potential 6 in a row having ran Saturday, Sunday, Monday and now today, it was a case of " cutting your cloth accordingly" run  6 in a row and have Sunday as a rest day or take Wednesday or Thursday off and run both days on the weekend which has been the case so far this year ,given Cork have  a Hurling game at 10.45am  on Sunday I figured go for the gusto run today, tomorrow and Thursday and then just the long run on Saturday.

I was also cognizant of the fact that not every  lunchtime 6 miler out and back along the river has to be " hammer and tongs" some days just putting the miles in is enough w/out  being overly concerned about time, speed, pace, splits etc it's very easy to allow the Garmin to dictate how you run sometimes it's good to just log the miles

Wed Feb 21st A slight tweak to my route, last week I mentioned heading up JFK Blvd rather than Market St to cut out a couple of cross street b4 the river the only drawback of that is the steps up and down to the River Trail, I find them a real momentum killer so ever the Boy Scout I looked into a way to circumnavigate them

There's an on/off ramp on the right hand side of JFK Blvd that leads to 22nd St which leads to Race St, sharp left and w/in a block the Conrail tracks and then the Schuylkill River Trail.....no steps!......the caveat to this is IF there's a Conrail train approaching those gates will be locked which then means finding another way onto the trail but I figured I'll cross, burn, jump, paint that bridge when the time comes

So remember yesterday when I said about not allowing the Garmin to always dictate things....... today I ran 50.00.4 off 8.18 pace and won't deny I'm slightly  miffed I didn't sneak under  49.59.99..... live by the Garmin, die by the Garmin........the struggle continues.......

Thur Feb 22nd My 6th run in 6 days.....this was always going to be an easy run as I racked up  46th mile since Saturday 50.29.0 off 8.24 mile pace

In running as in life it's all about choices while six days in a row is a big ask I do now have the luxury of Sunday off which hasn't always been the case so far this year in an ideal world I'd like to run Monday through Thursday then Saturday..... it doesn't always play out like that and in order to get this Sunday off and avoid a potential 6 in a row again next week I had to run today so if you're willing to give a little to get a little in return you'll be just grand

Sat Feb 24th Bollix! woke up at 6.30am to the sound of rain bouncing off my window.......not how I wanted to tackle a 16 miler, however I knew if I waited it out a little it would stop and since time wasn't an issue for once { a rare day for the Shamrock Warrior when " time wasn't an issue"!!!} I figured I could delay my start time, eventually out the door by 8.20am

After Sundays Baltic 16 miler I was relieved to see 38 feels like 32 on my phone for 8am talk about " once frostbitten, twice shy" as Winter is coming to a close I'm hoping I won't be faced w/ another long run in those conditions anytime soon

Things were clipping along nicely for the opening six mile b4 an unscripted " spanner in the works" threw me off......in the past couple of years on this particular route for my 16 miler I've never had an issue w/ this particular gate being locked........until today......double bollix!!!! I had to reroute myself on the fly and  w/ hindsight maybe I could've done a U Turn back to Belmont Ave to Concourse Ave to Lansdowne Dr to Sweetbriar Dr to W. River Dr what I ended up doing was hanging a left to Montgomery Dr to W. River Dr....ultimately where I was looking to end up.....however  I now needed to find 2 extra miles to make up the two I'd lost through Fairmount Park......

Eventually I settled on running my normal route through the drives on East Falls and down Fountain Green Drive to Kelly Dr which give or take was going to bring me out at 11 miles and a give or take 5 miler home along the Schuylkill River Trail to South St bridge and Baltimore Ave

Just b4 the Ellen Phillips Samuel Memorial aka The Immigrant statue I passed a runner w/ a Palestine flag on his back....I gave him a thumbs up as I passed and we chatted for a minute when he saw my Ireland half zip running jacket he knew we were on the same side and it was good to share a moment w/ a kindred spirit I always say running is about bringing people together and breaking down barriers

Remarkably my time was 2.07.31 off 7.58 mile pace how accurate that is I don't know given this wasn't the route I normally run, maybe like my opening 14 miler on Jan 6th when I " caught lightning in a bottle" today like Grace Jones was a "Slave To Rhythm" I'm a "Slave To The Garmin" I go by what it tells me.....I also know the Garmin can be a fickle bitch  and the issue I have running a different route today is I have no point of reference to what my time would normally be......I could run this route again next Saturday and see what my time is.....and who knows I may have to if the gate in Fairmount Park is locked again  but if that's the biggest issue I have to deal w/ right now then I guess I have it pretty good

This Is A Song For The Souls Of The Departed

 Another successful 5 day week including my first 16 miler.........

Tuesday Feb 13th another week where work cost me a weekday run on Monday so I knew I was in for a Sunday run.....again...... in the immortal words of a Monty Python sketch" still I was getting used to it by now"....

As has become almost customary now it was 2pm b4 I hit Market St up to the Schuylkill River and out and back just beyond Girard Avenue bridge at 39 degrees it was hat and gloves weather

A modest 50.16.9 time off 8.23 mile pace out in 26.06 back in 24.10, always good to get the first run of the week under my belt....even if it's on a Tuesday!

Wed Feb 14th Happy Valentine's Day!💘 a shout out to Mrs Shamrock Warrior/Mrs Gypsy Rebel for not only being my trusty side kick and partner in crime the last five years but also for her unwavering  support of my running, in the past I dated women who not only treated my running like a massive inconvenience  but refused to come and watch me run, the list of excuses w/ one individual read something like this: No I don't want to drive to Albany for he weekend, No I don't want to get up early to go to New York, No I  don't want to come to your track meet to watch you run around in circles, No I don't want to drive to Ithaca or take the bus for the weekend but the absolute topper was when I ran the Rothman 8k which is three miles from where I live, she not only refused to go but was still in bed after I jogged the 3 miles to the race, ran the 8k then jogged the 3 miles home afterwards.......I don't need that negativity in my life period and it  makes me extremely grateful for the love and support from Sibeal💚

Today's run felt like a cross between Winnie The Pooh and Marcel Marceau......yes it was a blustery day and at one point I felt like I was doing that walk against the wind  auld shite! to underline how windy it was out there along the Schuylkill mile three where I'm w/in arms length of the river was a 9.21 split....the same mile in the other direction after I made the turn was 8.10............

49.23.3 off 8.14 mile pace out in 25.48 back in 23.35

Thursday Feb 15th, file this one under "Better Late Than Never" w/out getting too deep in to inter office politics it was 3pm b4 I got to lunch on Thursday, this is where getting boned on Monday when we were short staffed and couldn't take a lunch hour came back to bite me, if I'd been able to run Monday I could have said I'll pass today since it was so late but that wasn't an option and since I wanted my 5 day/40 mile week it was the late show today

Suitably fired up due to the bullshit I cranked out a brisk 47.18.8 off 7.52 mile pace, out in 24.08 back in 23.10, it was also  a run where upon the recommendation  of a co worker I ran up and back on JFK Blvd rather than Market St as it cuts out the last 4 cross streets after 20th St, it's always a bone of contention more so on the inbound leg that I have 7 cross streets I have to potentially slow or stop at moving forward I feel I'll continue to use JFK Blvd

Saturday Feb 17th Woke up to falling snow which had been predicted overnight, did I really want to go long in this????

I went back to bed since as is my won't I'm up early on a Saturday for the long run and by early afternoon the snow had stopped, I never did get an official amount  of snowfall for Saturday but it has to be said doing my trusty out and back 6 miler along Powelton Ave and Mantua Ave the sidewalks and roads were pretty clear which bodes well for the long run on Sunday

Could I have gone long this morning? maybe but since I had the leeway to do so Sunday which isn't always the case I figured it wasn't worry worrying about and a rare Sunday long run it was, I know I quoted Jumbo Elliott the other week about trying to maintain a strict routine but as the Marines often say we don't plan we improvise" and while I'm keen to retain a certain schedule I also know sometimes you have to be flexible w/ it

Sunday Feb 18th Holy Mother Of God..........when I woke up around 7am dressed and stretched and looked out window the sun was shining, looked like a great morning for a run period, long run no worries.......

Ever the Boy Scout I checked my phone to look up the weather........26 feels like 15, warm thoughts were NOT going to cut it I doubled up on socks and  SHOULD have doubled up on gloves as it almost was my undoing......

Out the door by 7.40am sidewalks were clear no melting/refreezing overnight issues for the opening 4-5 miles I always knew once I reached Fairmount Park and then crossed into East Falls this could be an issue but I'm happy to report I managed to stay upright the entire 16 miles and circumnavigated any potential falls, the funniest one came as I reached the Strawberry Mansion bridge roughly around mile 10, I always use the footbridge as it's made of wood and it has a bit of "give" compared to asphalt/ sidewalk......however it was still covered w/ snow and ice so after a brief "oh shit" I swung the other side of the median and ran across the bridge on the road....great thing about it being an early Sunday morning I didn't have to worry about traffic

I knew once I hit Edgley Dr /Reservoir Dr in East Falls the Soccer/Baseball/Softball fields would still be covered w/ snow and the wind whipping off of them as I negotiated them was chilling but I was now in the second half of the run, grit your teeth and keep going, crossing the Schuylkill on Girard Ave bridge the 13 mile marker came up on my Garmin I was too close to home now to quit, however by mile 14 on Powelton Ave my hands now felt like two blocks of ice, early on in the opening 4 miles my fingertips were numb but now my whole hands were frozen solid and as is often the case when I move up a distance those extra 2 miles at the end on the first run always seem that much tougher to get through, it was too friggin' cold to be walking the final 2 miles and while my pace was nothing to write home about I was able to see it through to the finish

2.19.02 off  of 8.41 mile pace, my splits were:7.27-7.59-8.31-8.58-8.30-8.31-8.24-8.28-9.08-8.33-8.46-8.53-9.19-9.19-9.36,I knew mile 10 was going to be 9+ as I have to do the on ramp up to Strawberry Mansion Bridge and the navigate another uphill along Strawberry Mansion Bridge Dr but maybe over the coming weeks of these 16 milers I can see if 16 & 0 is doable, I'm happy enough w/ 12 & 4 today  for my maiden run{ side bar this was my first 16 miler in 18 months} period muchless dealing w/ the below freezing temps throughout the run, I can't be sure if it ever got above freezing the entire run, it was a "comedy of errors" trying to get the key out of my half zip pocket let alone putting it in the lock and turning it when I got home just gone 10am, and it took a while after getting home b4 I could even text Beth to let her know I hadn't frozen to death out there this morning as my fingers were just that numb.......

A successful 5 day/40 mile week and my first 16 miler under my belt, in a week we lost two icons of distance running Kalvin Kiptum at 24 was a rising star who in my opinion was going to be the first man to run a sub 2.00.00 marathon, he almost did it in Chicago last October running 2.00.35 but sadly died in a car crash last weekend

Henry Rono was a long distance runner also from Kenya who in 1978 in the space of 81 days broke world records at 10,000m 5,000m 3,000m and 3,000m steeplechase also that summer he won 2 golds at the Edmonton Commonwealth Games over  5,000m and 3,000m steeplechase both will be missed

Lions, Tigers & Bears

Another successful week in the books, first race of the season under my belt two more medals to the collection..........

Monday February 5th W/ the Cupid's Chase 5K just 5 days away there was a need to see if the fast twitch muscles were still sharp.....evidently they are!

46.07.01 off 7.40 mile pace  it wasn't till I got home in the evening to "consult w/ the Oracle"....my running log that I discovered this was in fact a PR and course record....the fact that I'd been able to utilize Sunday as a rest day for once and come into Mondays run fresh probably helped, granted since I began prep for Dublin most of my runs during the week mainly the 6 milers were just to log weekly mileage but now  w/ a race on Saturday it was time to " see what was under the hood" I only ran three 5ks last season, Cupid's Chase in February, Penn Relays and Rocky Run in November and while the ultimate goal this season is the Marathon it would be beneficial to get some speed work under my belt to round out the "Three S's, Speed, Strength and Stamina"

Tuesday February 6th Having gone hard on Monday it felt prudent to throw in an easy/recovery run today to balance things out.....no point leaving it all out there along the Schuylkill River Trail this week and not having anything left in the tank on Saturday

To that end it was an easy 50.17.5 off 8.23 mile pace, however for good measure I did manage to throw in a negative split out in 26.05 back in 24.12 remarkable the weather has been "unseasonably warm" for early February to the point I could ditch my hat and gloves while running along the river...how long that will last is anyone's guess but as the saying goes let's make hay in the proverbial sunshine while it lasts

Wednesday February 7th Well I guess Monday wasn't a one off afterall.....43.09.9 off 7.11 mile pace my splits went:7.05-7.17-7.29-7.04-6.57-7.14.......when 7.29 is your slowest split you know you're doing something right!!!

At this point now the wheels were truly turning in my head, if I could average 7.11 mile pace over 6 miles what might I be able to do over 3 miles come Saturday?, over the last few seasons I haven't raced 5k that often but my days of sub 20 have begun to get further away while I doubt sub 20 is on the cards Saturday this early in the season I'm curious what I can run 

Saturday Feb 10th after a ten week hiatus it was race time again! gave myself 45 mins to walk the 3 plus miles from home to the Philadelphia Zoo and arrived there b4 7.30am ample time to get my race number, make one last " pit stop' at the rest room pin my number on strip down to race gear and get into the corral, conditions were above average as they had been all week once again I was able to leave the ski hat and gloves behind in fact I rolled up the sleeves of the long sleeved running shirt under my Ireland running vest b4 the gun even went off, I always joke in races and training runs that " when the sleeves get rolled up I mean business" the fact they got rolled up b4 the gun was  an indication of what was about to unfold.....

Having ran the race last year I knew the course, the opening mile looped through the Zoo, mile 2 was outside b4 coming back in and basically reversing the opening mile back through the Zoo to the finish I got a clear start and quickly found myself in the top 10 runners in a field of over 300 7.06 for the opening mile as we now looped around the outside a loop I'm very familiar w/

Prior to the clocks going forward in November and running at lunch time I was doing 8 mile runs three miles up to Mantua Ave then around the back of the Zoo and back down 34th Street  till I hit mile 4 then reverse and ran back the way I came so that second mile of the race was  familiar to me, I moved up to 8th and saw how much daylight I had between myself and 9th

7.11 for the second mile the gap between 7th and me wasn't closing and now it was just me verses the clock, could I go sub 21??? the final uphill in the corner of the Zoo took a little out of me the first few strides coming off of that hill were choppy b4 I got back into my  stride and crossed the finish line in 21.02.54

If you offered  me 21.02 b4 the gun went off I'd have taken it so to have just missed sub 21 isn't the end of the world, not sure if they're be a bunch of 5k b4 seasons end to go sub 21 but chances are I'll do the 5k and 10 miles at the Rocky Run in November post Dublin so we'll see

Finishers medal and  age group award winners medal to put me up to #243 for the career, closing in on #250 which if everything goes to plan will be Dublin on October 27th, while the Dublin Marathon was always on my list it's NOT a coincidence  I set it up that it could be medal #250

For good measure post race I ran the three miles home to round up to 24 miles for the week since I lost the chance to run at lunchtime on Thursday I'll have to get out there on Sunday to finish off the week at 30 miles

Sunday Feb 11th Easy/recovery 6 miles out and back along Powelton Ave and Mantua Ave just gone 9am.....actually I ended up running along 34th towards the Zoo entrance  to compensate for a Garmin malfunction along Powelton Ave when I didn't restart it at 35th St, I could have " eyeballed" the turnaround but then the Garmin would have come up short and I wanted the  6 miles besides it was a pleasant morning to be out there  and having sacrificed the Saturday long run for the race yesterday a little extra half a mile or so wasn't going to matter

Officially 6 miles for the day, 30 for the week, 50 so far in February, down to  six weeks till The Love Run half marathon on March 24th and the prospect of a 40 mile week w/ a 16 mile long run this Saturday.....never let it be said I'm one to rest on my laurels.....

Glass Half Empty Or Glass Half Full?

 A pivotal week for yours truly a chance to equal Decembers total of 148 miles and round out my 14 milers...........

Monday Jan 29th an easy 6 miler to kick off the week, knowing I was potentially looking at running 6 days in a row and that Wednesday would be a 10 miler there was a  sense of caution going into this lunchtime run, cut your cloth accordingly to make sure by the time Thursday rolled around there'd still be gas in the tank

A respectable 48.05.0 off 8.00 mile pace not too shabby out in 25.34 back in 22.31, once again the stiff tailwind off the Schuylkill River helped me on the inbound leg, w/ our clocks going forward on March 10th there's the realization that my lunchtime runs will be replaced by longer evening runs though I may keep one lunchtime run in the rotation for speedwork so these next six weeks or so I'd like to make the most of these lunchtime jaunts along the river

Tuesday Jan 30th if I was happy w/ the 48.05.0 on Monday then I was pleasantly surprised by todays 47.47.3 off 7.57 mile pace

Maybe the knowledge that I was off from work on Wednesday had put an extra " pep in my step" at lunchtime also looking at " the bigger picture" I'd just signed up to race the Cupid's Chase 5K on February 10th at the Philadelphia Zoo, while the upcoming Love Run half marathon and Dublin Marathon are very much at the forefront of my mind right now a little speed work over 5K will be good to see how the fast twitch muscles are doing as I look to master the "Three S's" Speed, Strength & Stamina

Wednesday Jan 31st Only because I had scheduled a day off weeks in advance was I in a position to equal December's monthly total of 148 miles today via a 10 miler, had I been scheduled to work I would have had to settle for the customary 6 miles on my lunch hour, now I know what some people might say if I fudged Sundays 6 miler to 7 miles and or did 11 miles today I could've gone 149/150 and beaten Decembers total.....this is true but the simple fact was were I not off from work today I wouldn't have been in a position to do anything other then 6 miles and while I'm a tad sore about the 26 miles I lost between Jan 20th-22nd the fact was while I hadn't gained any extra mileage in January I also hadn't lost any.....and to really keep things in perspective last year my total mileage for January was 57 miles....a case of the glass being half full and not half empty

Out and back along the Schuylkill{ sadly my options along West River Driver via Powelton Ave are on hold until the restoration work on the bridge is finished} via the South Street Bridge a little variation on my daily 6 miler as I eventually picked up along the trail where I enter from at Market St on the weekday lunchtime runs

Distance more so than time was the goal here that said I'm seldom one to set a low bar for myself so if I was using 9 min mile pace as my guide I was looking at something in and around 1.30......clocked 1.25.30 off 8.33 mile pace however in keeping w/ a runner mindset that that we're seldom satisfied  w/ our times my out and back splits were 42.35-42.54 not a negative split and as usual w/ this route I could point to the long up ramp exiting the Schuylkill River Trail as the culprit for the 19 second difference, it used to be I'd take the steps on the other side of the bridge and also exiting the river trail on my weekday runs at Market St but early on in my runs when I was still building up leg strength I felt the steps slowed me down almost to a walk, I feel now I could negotiate them a lot better but as the creature of habit mindset tends to rule the roost I've stuck to the ramp

10 miles for the day, and 148 miles for the month I could rest easy in the afternoon knowing I'd done what I set out to do....but the wheels were already turning re February and my monthly totals......never let it be said I'm one to rest on my laurels 

Thursday Feb 1st Once more into the breach.....a 6th run in 6 days was always a big ask but once again it was a classic case of " carrot and stick".........

Yes I could have exercised the option of a rest day today and then ran Saturday & Sunday as I have been doing the past five weeks......however w/ the return of the Allianz Football & Hurling Leagues to my schedule last weekend till the end of July I now had a decision, take a day off today and run Saturday & Sunday OR suck it up today and then enjoy Sunday off after Saturdays long run and cop a double header of Cork vs Clare Hurling and Derry vs Tyrone Football...... in running as is in life always give yourself a Plan B.......

Knowing that the run was now very much a case of just putting the miles in I wasn't overly concerned w/ time, pace, splits or even negative splits just getting it done was the goal as was reflected in my modest 50.20.1 off 8.23 mile pace, sometimes it's not the worst thing in the world to ignore the Garmin and just focus on the miles as opposed to the speed of them job very much done and now all that was left for the week was my Saturday long run

Saturday Feb 3rd Remember that creature of habit comment from Wednesday?........so as has been my won't since December 9th when I began my Saturday long runs I've been getting out the door by 8am or so give or take 10 mins depending on long it's taken me to get up and get going on a Saturday morning however this Saturday I was faced w/ a dilemma as the Spurs game vs Everton had been moved to the early kick off time of 7.30am, up until now this hadn't been an issue, did I record the game and watch when I returned but in doing so have to stay off my phone and social media to avoid knowing the score? or watch the game then run but worry about upsetting any equilibrium I had built up over the past 8 weeks.......anyone who knows me knows  I bow down at the alter of Jumbo Elliott the legendary Villanova track coach who trained "The Holy Trinity" of Irish milers Donnie Delaney, Eamon Coghlan and Marcus O Sullivan who are the focal point of my inspiration as an Irish runner

In his book" Maker Of Milers, Maker Of Men Jumbo once told his athletes and I quote" get up at the same time every day, run at the same time everyday, eat at the same time everyday, go to bed at the same time everyday....and if possible shit at the same time everyday!!!!" I think given my creature of habit mindset I'd have fitted in well at Villanova under Jumbo.....but that as they say is a whole other story!

Out the door by 9.40am as opposed to 8.10am I tried not to get caught up in the 90 min delay and just go out and execute my run  easier said than done but once  I got into my rhythm early into the run things fell into place nicely as I shaved 52 seconds off of last weeks time of 2.03.57 w/ a 2.02.05 off 8.43 mile pace to complete my four 14 milers

I said last week it feels like I caught the proverbial "lightning in a bottle" that first week w/ a 1.56.10 off 8.18 mile pace as the next three 14 milers went:2.04.30 off 8.54 pace,2.03.57 off 8.51 pace and now 2.02.05 off 8.43 pace

In week 1 I went a perfect 14 & 0 keeping my splits at sub 9.00 min mile pace the past three weeks have gone 6 & 8, 8 & 6 and today was 12 & 2 it was good to finish the series strong, it's possible that knowing I didn't have to get back out there on Sunday to log an easy 6 miler I was able to push the pace the last few miles, I snuck a 8.59 split in at mile 10 b4 reeling off splits of 8.24-8.45-8.42-8.10 a far cry from week 2 when I hung on for dear life over the closing 3 miles w/ splits of 9.10-9.20-9.20

So back to the old 16 mile course on Feb 17th a mish mash of the 12 and 14 mile course I've been using.....see creature of habit  again.......but if it ain't broke don't fix it!

Taking The Piss

 Another short week though "Old Man Winter" wasn't  the culprit this week  "The Man" was..........

Tuesday Jan 23rd So I'd lost Saturdays long run to the snow and opted out of a 6 miler on Sunday since there were still patches of ice on the ground and having lost 14 miles there didn't seem any point risking a potential slip and fall on the ice so I sat out Sunday, I was eager to get out there on Monday to kick start my week.......however......

We were short staffed at work on Monday which meant a lunch break was out of the question to begin w/ much less going for my afternoon 6 miler up and back along the Schuylkill River, I fully appreciate that work is meant to fit around my running schedule not my running schedule around work but when the powers that be casually remark" yeah we didn't have anyone to cover that shift" it feel like a slap in the face

At least the temps had risen above freezing after a week in the " frozen tundra" and the remnants of Fridays snow were melting into the sidewalk and next to the trail along the Schuylkill as I cranked out a  modest 49.59.7, after four days of chomping at the proverbial bit it was good to get out and log some much needed mileage the prospect of my weekly 5 days/38 miles target was well w/in range......or so I thought!.......

Thursday Jan 25th after missing out on  my run Monday due to staff shortages I now lost out on Wednesdays 6 miler due to inheriting a large print project at 11.15am that didn't finish till 3.20pm, w/ my one co worker due to leave at 3.30pm I wasn't going to lunch again or running........

This is where Monday came back to bite me in the arse, I always say Monday is the most important day to get out and run in case " something jumps off" during the week ie a large print job the fact " the powers that be" couldn't be arsed to send coverage to our office on Monday had put me well and truly behind the 8 ball and now sunk any hope I had of not only getting my weekly target of 38 miles in but potentially screwed me for eclipsing December's tally of 148 miles........

Needless to say there was steam coming out of my ears at 2pm when I hit Market St on my way up to 24th St and the Schuylkill River Trail, the forecast was for rain most of the day but I was hell bent on getting out there today, if I couldn't get my 38 mile in this week at least let me get 32 in and get back above 30 like I had been doing since late November until last week  when " Old Man Winter" threw a spanner in the works

Perhaps the benefit of a rest day, perhaps feeling a tad pissed off, maybe a combination of both I knocked out a 47.17.8 time off 7.52 mile pace, out in 24.56 back in 22.21 the tail wind off the Schuylkill is always helpful but let's not under play the fact I often run well w/ a chip on my shoulder...

Saturday Jan 27th After the hills in Fairmount Park and East Falls had chewed me up and spat me out last time around I was eager to level the score this time out

Proof how fickle Winter can be a week after we got between 4 to 6 inches of snow it was in the mid 40s at 8am when I set out, I opted for a bandana rather than my hat but went w/ gloves given I have terrible circulation and my fingers tend to get numb quickly, even w/ the gloves on I could feel a little numbness in the tips of my fingers during the run

I'm beginning to think I must have "caught lightning in a bottle" that first 14 miler when I went 1.56.10 off 8.18 mile pace as last time out I went 2.04.30 and today was 2.03.57 off 8.51 mile pace, on Jan 6th I managed to keep all 14 miles at under 9 min mile pace but today my splits were:8.15-8.52-7.49-8.35-8.55-9.23-8.50-8.17-9.24-9.01-9.12-8.59-9.06-9.18

If I'm using 9 min mile pace as my template then I'm looking at 2.06 so anything below that feels like a win however when you come out the traps w/ a 1.56.10 but then go 2.04.30 and 2.03.57 it doesn't feel as good, hopefully I have one last crack at  this 14 mile course on Saturday b4 returning to the old tried and tested 16 mile course I've used previously used  but me and the hills on N. Georges Hill Drive have some unfinished business once I get up to 18 milers.....to be continued as they say...

Sunday Jan 28th After "The Man" had stuck it to me earlier in the week it now looked like Rain was going to have the final say in my weekly mileage total.....

The forecast for the day was Rain and when I woke up at 7.10am to sound of rain bouncing off my window and the wind howling it didn't look like my 6 miler and 32 mile week were going to happen 

Having gotten up at 8.40 am to watch my beloved Cork get their arse handed to them by Donegal in the opening round of the Allianz Football League I needed a run, yeah it's only the first of seven games but when  some GAA pundits are tipping The Rebels to win promotion back up to Division 1 and you not only trip coming out of the gate but lose by 11 points it's not a good start to the season

By early afternoon the rain had eased up enough that w/ the right clothing I could get out there and crank out an easy 6 miler, I wanted 32 miles for the week, there is a possibility of equaling Decembers tally of 148 miles so I said feck it lets dance!

Another benefit of a recovery run on Sunday after the hills on Saturdays long run is a chance to flush any crap, gunk out of my legs b4 heading into a new week, in recent weeks I've had to use Sunday as a day to get my weekly tally, would I prefer a day off? sure but I also knew it was less than an hour of my time vs days and weeks maybe months of asking myself" why didn't you just get out there and run it's only 6 miles???" never underestimate the power of guilt period but as I'm prone to saying and often" born and raised Irish Catholic, Guilt just comes w/ the territory"....

A modest 54.07.6 off 9.01 mile pace but more importantly another 6 miles 32 for the week 126 for the month/year , as I hinted to earlier there is a chance to equal Decembers tally of 148 but that's a story for next week's entry...........

Say It Ain't Snow.......

 Well not quite the week I drew up in my running log....ergo why I write in Pencil........

Monday Jan 15th, the proverbial " calm before the storm" we'd known for a few days that after two years of no snow here in the city that was going to come to an end....of course the last two years I wasn't training for a feckin Fall Marathon.........

Took advantage of being off work for Martin Luther King day and ran in the early afternoon out and back along Powelton Avenue/Mantua Avenue, a mile or so in the snow flakes began to fall and by days end we'd gotten 3'' of snow

In 48 years of running I've obviously encountered my fair share of smart arse, dumb comments it comes w/ the territory I've heard them all" run he's catching you" "Run Forest Run" { popular in the 90's....} to my perennial favourite when I lived in Port Richmond from some fat slob drinking beer on his door step w/ a his beer gut hanging out over his shorts"  I've seen better legs on a fuckin' table".......{rich coming from such a fine human specimen such as himself!!!} 

I never " rise to the bait" A they've won if they think they've gotten to you plus B if you encounter them again and they think they got to you the first time they're going to have something else smart to yell so better to keep going w/out a reply....... my first idiot today was a young kid on his bike on Mantua Avenue  just after the turnaround " he's catching you" .....whatever in one ear out the other which must've annoyed him as he had some other comment when I didn't respond  arsehole if I didn't " take the bait" the first time do you really think your second cat call is the one to get under my skin?

Granted he's  a kid it's what I expect the next one however was from an adult, who in my opinion is old enough to know better..........as I was reaching the corner of 46th and Chestnut Streets I could see the light was red but w/ a quick glance to my right I could see there was no on coming traffic so I could keep going w/out having to stop at the light.......as I continued my run this idiot on the corner at the top of his lungs starts screaming "RUN.....RUN.....RUN......"

Now kids I expect it from you're an adult you should know better but hey you want to look like a complete arsehole to anyone in that vicinity you go right ahead.....as the old saying goes "better to let them think you're an idiot, than to open your mouth and remove all doubt......ya big feckin bollix"

I've said time and time again idiot comments only serve to make me ran further, harder and faster and to prove a point my final mile split was  7.58 after splits of:8.02-8.42-8.14-8.10-8.04......thanks Gobshite!

Wednesday Jan 17th in what's fast becoming a trend this month had to sit out a Tuesday lunchtime run today due to freezing rain

I had two options brave the freezing rain or wait it out a day, the caveat of waiting was the severe drop in temps but it would at least be dry, I opted for cold and dry!

Doing my best ''Nanook Of The North" impression to brave the temps that were"25 degrees but feels like 13 degrees" I went double layers, two pairs of socks a long sleeve running shirt under my short sleeve t shirt under my half zip, two pairs of gloves a face mask and hat and trusty 3/4 length running tights under my 3/4 length bottoms, I knew once I got going up Market Street towards the Schuylkill River my body temperature would rise and{ hopefully!!!} keep me warm

Can honestly say I didn't feel the cold.....in fairness I was trying NOT to think about how feckin cold it actually was out there and also focus on avoiding any ice patches on the ground that could upend me, happy to report a successful 6 miler w/out Frostbite or going the proverbial " arse over tit".....

Thursday Jan 18th More of the same although mercifully not at Baltic as yesterday

Actually forgot to put my Garmin in my backpack b4 leaving the house this morning but frankly at this point given my daily sojurns up and back along the Schuylkill  if I don't know where the 3 mile turnaround is there's no hope for me, some days it's good NOT  to be a slave to the Garmin and obsess over time, speed, pace and just log the miles and enjoy the run........

Sadly Thursday would be my last run for the week, after NO Snow for two years we got hit twice in five days on Monday and Friday, 3'' on Monday and between 4''-6'' on Friday, usually the " official" totals for the city are from Philadelphia International Airport which recorded 4.6" on Friday.......however according to Accu Weather on #6 there were 5.9'' of snow in Belmont........you know where I like to do my Saturday long runs............

I knew  the hills were out on Saturday and maybe I could've " chanced my arm" and hoped the Schuylkill River Trail had been ploughed, but that wasn't a given......SO a line in the snow had to be drawn and I called it a week

Runners don't subscribe to the " less is more" mindset, it's not in our DNA but every once in a while you have to say ok a low mileage week it is and let the legs freshen up, I'm gutted as my last eight weeks have been:30-32-36-36-36-36-38-38 and this week has to go down as 18 but '' Caution is the better part of valour" ask Steve Ovett how his 83 season went after he clattered his knee on a Church railing.......I can't risk an injury in the snow and Ice w/ Dublin 40 weeks away........

We go again next week......

DNA 1 DNF 0

 Another week in the books/blog another 38 miles on the legs

Monday Jan 8th An easy 6 miler to kick off the week, w/ the threat of a soaking rain in the forecast for tomorrow it was prudent to get the proverbial hay in the barn today

I've said in previous posts and will continue to emphasize  the importance of the Monday run, I feel it sets me up for the week period plus if something jumps off during the week at work or the weather isn't in my favour  I have Sunday as my " get out of jail free card" to complete the 5 day/38 mile week target........

Wednesday Jan 10th SO as I was saying.....Tuesday pissed out of the heavens it was rare to spend a lunch hour not out and back along the Schuylkill getting my 6 miles in but given this was rain of a biblical proportion{ Noah would NOT have looked out of place in that deluge yesterday.....just saying} I had no choice but to sit that one out

I've seen the Schuylkill breach it's banks in recent weeks as we have had some considerable rain of late but not to the point of it actually spilling onto the trail its self as was evident from the mud and debris on the trail however kudos to the clean up crew for making it " user friendly" for the likes of yours truly and the other lunchtime runners I saw  today and see on a daily basis

Thursday Jan 11th Three for Three w/ the 6 milers along the Schuylkill on my lunch hour, mercifully the Schuylkill had receded  overnight and was back to a level that didn't look ominous, I was reminded of a comment during Super Storm Sandy several years back when the Eastern Seaboard got pummeled  and lead to mass flooding "when arguing w/ Mother Nature just remember, she always gets the final word"...... 

Saturday Jan 13th A week in running can feel like a lifetime.....last Saturday I felt I crushed my 14 miler 1.56.10 off 8.18 mile pace and all 14 miles under the 9 min mile mark...............

Things began well enough it was 57 degrees at 8.15am when I set out, for once I was able to ditch my gloves and swopped my hat for a bandana, by mile 4 the sleeves on my half zip were rolled up the sun was out and my opening 4 splits were 8.48-8.33-8.30-8.31

At mile 5 as I began the hills behind the Mann Music Center I clocked a 9.01 split so much for a repeat of last week, not to worry....9.10 at the next split b4 dropping  almost identical splits of 8.23-8.22 as I crossed the Strawberry Mansion bridge and into East Falls

Suddenly the sun was replaced by dark clouds I was noticing considerably less runners than a week ago perhaps the heavy rains of Tuesday and yesterday had scared away the " fair weather" runners I will say I anticipated  worse conditions under foot granted there were sections of the run that were strewn w/ fallen branches  but mercifully no major surface water to contend w/.....other than a massive area near Reservoir Drive{ oh the delicious irony!!!} that I normally run tight to the curb but today had to swing  far left to avoid waterlogged shoes for the final four miles

I was cognizant  at this point  I was having to dig deep 9.10-9.10 splits, thought I'd pulled it back when heading over Girard Avenue bridge and clocked a 9.01 w/ three miles to go, was I thinking about quitting this close to home????? I won't lie the thought entered my mind briefly but I was able to drown out the negative voices in my head as I dug deep to see it out, 9.10-9.20-9.20 for the final three miles, 2.04.30 off 8.54 mile pace

If I crushed the long run and the hills last week they crushed me today, why the 360 turn in fortunes I don't know, maybe the Running Gods keeping me grounded and reminding me there's a long way and a lot of miles to go b4 the starting line in Dublin in 41 weeks time......

Sunday Jan 14th Time to " pay the piper" as they say and make up for Tuesdays rain day, to be honest I was glad of the easy out and back along trusty Powelton Avenue/Mantua Avenue at 9am to get some of the crap out of my legs from yesterdays long run, a modest 56.08.0 off 9.21 mile pace, remarkably I counted more runner out there over 6 miles this morning than I did over 14 miles yesterday when conditions were far cooler than than had been on Saturday

Another successful 5 day/38 mile week logged, thanks in part to my Kerry DNA for tackling those hills yesterday, I know I said it could be a "Rocky Road To Dublin"  and maybe yesterday was a reminder that there is still a long way to go

One Down......Forty One To Go.......

 First week of the new year in the books/blog

Monday Jan 1st As is my won't I like to get out there on New Years Day period to start the New Year on the front foot, also the fact it fell on a Monday and again as is my won't I like to get out there on a Monday in case something jumps off during the week and I miss a day...........

Ran at 2.30pm having gotten up early on Saturday for my final 12 mile long run of  2023 and then gotten up early on New Years Eve to run to round out the previous week at 5 days/36 miles I felt a lie in was due 6 miles out and back along Powelton Avenue/Mantua Avenue towards 34th St in 52.34.1 off 8.46 mile pace,  not earth shatteringly fast but to be honest off the back of  a 12 miler on Saturday and a 6 miler on Sunday I just wanted to log the miles, speed, time and pace were secondary.....as it was I was 1.46 quicker than Sunday

Wednesday Jan 3rd Remember the comment about the importance of getting out there on  a Monday.....? Tuesday got scuppered at  work due to a large print job that took me till 2pm to complete, normally my one co worker leaves at 3.30pm however he needed to leave at 2.30pm on Tuesday so that was me fecked for the run, the drawback of currently logging 6 milers on my lunch hour until the clocks go forward is that if we're short handed at work or I get stuck on a time consuming job like yesterday I'm screwed, while I appreciate  my running schedule has to fit around my work schedule and not vice versa it can be frustrating and so for the second week in a row{ I took Christmas Day off the previous week} I was going to have to run Saturday and Sunday

Out and back along the Schuylkill River Trail in a brisk 48.01.3 off 8 min mile pace, negative splits out in 24.29 back in 23.32....the rest day on Tuesday allowed for fresher faster legs today

Thursday Jan 4th I've been utilizing my lunch hour to run for a few weeks now, once the clocks went back in early November it became an issue trying to run after work so I figured I'd take advantage of being in Center City it's roughly 3/4s of a mile up Market St to the Schuylkill River and then along the River Trail towards and beyond  Girard Avenue bridge to the three mile mark and back, since I get an hour for lunch I have enough time each day to knock out a 6 miler, on a good week it's 24 miles Monday through Thursday however losing Tuesday meant it would only be 18 miles w/ the prospect of  Saturdays long run over 14 miles followed by another 6 miler on Sunday

51.18.2 off 8.33 mile pace, again negative splits out in 26.17 back in 25.00, not overly concerned it was slower than Wednesday the bigger issue was just logging another 6 miles towards my weekly tally of 38

Saturday Jan 6th w/ four 12 miles under my belt in December it was time to " up the ante" and make the long run 14 miles, as well as prepping for the Dublin Marathon in October I have the Love Run 1/2 marathon coming up in 11 weeks  so I need to be in reasonable half marathon shape

As is my won't on the Saturday long run I was out the door by 8am, I prefer to get out there and get it taken care of rather than have it hang over me all day, granted in the dead of Winter I may have to back up my start time to allow things to warm up but thus far these past five weeks I've been out there by 8am 

The biggest issue today was the extra 2 mile, I'd found a good 12 mile course for December and fingers crossed next month when I get up to 16 miles I have an old route I used to knock out Saturday 16 milers on  so today was going to be a little " trial and error" ever the Boy Scout I'd done my due diligence  and looked up Google Maps to figure out a route that incorporated the start of my 12 miler and middle/end of my 16 miler......however as the old adage goes "theory and practice are often the horse of a different colour"........

By the time I hit  mile 5 I was on my way towards the Mann Music Center in Fairmount Park, according to Google Maps if I went around the back of the Mann Music Center up N. Georges Hill Drive this would lead me to Chamounix Drive which then would lead me to W. Ford Road and Greenland Drive, Greenland Drive becomes Strawberry Mansion bridge which then takes me over to East Falls and  eventually back to Girard Aveune bridge and home, give or take 3 more miles

As I said in theory it all looked good actually executing the run was another matter but I'm happy to report my map reading and navigation skills are still in good working order and I notched my first 14 mile run since Oct 5th of 2022 in 1.56.10 off 8.18 mile pace

I won't lie I was pretty much bollixed for the rest of the day, post run I knocked out a trip to Aldi made brunch and settle down to watch last years Dublin Marathon on You Tube to get a feel for the course....I remember them going through 10k in 32 mins.....next thing they were 1.45 into the race.....clearly I'll be going back to rewatch what I slept through.............

Sunday Jan 7th time to " pay the piper" having lost Tuesdays run I needed to get out this morning and log a 6 miler if I wanted my 5 day/38 mile week which I did, first week of the new year it felt important to start off on the right foot

While a lie in not to mention a rest day were tres appealing to yours truly I also knew an easy/recovery/shake out 6 miler would help flush out any crap in my legs from Saturdays 14 miler.....at least that's what I told myself when the alarm went off at 8am and I was out the door by 9am!!!!.......Out and back along the trusty Powelton Ave/Mantua Ave 3 mile course towards 34th St an easy 54.08.9 off 9.01 mile pace, again time, speed pace not the goal, the 6 miles very much the goal

So first week of the new year in the books/blog a successful 5 day/38 mile week, start as you mean to go on as they say, there was a prospect of snow yesterday which thankfully never came to fruition and became rain, there's talk of more rain Tuesday which means for the the third week in a row I may be looking at having to run Saturday and Sunday this coming week but I'll cross, burn, paint, jump from that bridge when the time comes........

Don't Call It A Comeback..........

 I realize it's been more than a " hot minute" since my last blog entry in March of 2020 but while ye auld blog may've been inactive fear not " The Shamrock Warrior/Gypsy Rebel" has been far from idle the past four years, logging miles, running races, winning/collecting medals........

So why the sudden return of the blog? long story short{ I realize an Irishman trying to make a long story short is far fetched but bare w/ me!!!} I turned 60 last November.....{yes if I'd had a cake the candles would have been a fire risk.....!!!!} and having ran marathons in my 20s,30s,40s and 50s I wanted to keep the streak going into my 60s, I've learned the hard way that getting older means injuries tend to come more frequently so I thought it best to " strike while the proverbial iron was hot" and tackle a Marathon early on in my 60s incase my body can't stand upto it

Dublin Marathon had been on my radar for a while so in August I began returning to triple digit mileage per month, when I ran the Philadelphia Distance Run half marathon in September off very little in the way of  double digit runs due to the humidity I knew a marathon was doable w/ the right amount of training, following last years Dublin Marathon I waited patiently for the 2024 lottery to open, the old adage " ye can't win the lottery unless you buy a ticket" and on November 24th I was informed by email I'd been successful w/ my application.....now for the hard work

My final race of the 23 season fell on Sunday December 3rd, since then I've been logging 36 mile training weeks w/ 4 x 6 miles during  my lunch hour during the week and a 12 mile long run on Saturday, the premise being come January the 12 mile Saturday long run would be 14 miles, 16 in Feb,18 in March by which time the clocks will go forward and I can resume longer evening runs to give me the potential come April to log 60 mile a week training so that's where I'm at at the end of each week I'll try and recap the previous weeks training via the blog

As of last Sunday I'm 11 weeks out from the season debut race the Love Run Half Marathon{ sadly had to sit out the last 2 due to hip and knee issues in 22 and 23}and 42 weeks out from Dublin......and so it begins...........