Week 9 – Day 1

No warm up, 7km run, 5min stretching.

Week 9 started with a 7k morning run. I did hesitate for about 30 seconds after I knocked off the alarm clock at 5:30am, but managed to get the auto-pilot to kick in and got out of bed. After getting a pint of water into myself I was ready and out the door around 5:45am. Greeted by a dry and breezeless morning with a temperature of 1°C.

My main goal for this morning session was to keep my pace under 5:30 per km. I was happy to keep it fairly steady for the whole run and averaged at 5:21.

It was a calm, uneventful but enjoyable run. I spent a lot of time contemplating on the upcoming hill repeats on Thursday. Planning the route and what hill should I choose for the 4x100m efforts. Also, I tried to think a little bit about my first half marathon which is at the beginning of March. I know it’s still plenty of time and way too early to start thinking of strategies, but this is the goal that keeps me going and helps to stay motivated.

Week 9 – Day 1 STRAVA Activity

Week 9 – Day 1

Week 8 – Day 3

No warm up, 10k easy run, 5 min stretching.

Week 8 wrapped up with an easy 10k run. It was late afternoon by the time I was able to go out for a run. Running towards a sunset in Renville park was quite stunning.

I decided to take a leaf out of the Thursday session experience and try to keep the pace between 6:00 and 5:30. Very happy with myself being able not to get off the blocks to quickly and maintain fairly steady pace throughout the 10k. Average pace ended up being 5:44 per km.

It’s not a surprise that taking it easy on a long(er) run resulted in a very enjoyable 10k and even left some fuel in the tank to go a bit further if I needed/wanted to. This is very comforting giving the fact, that the weekend long run distance will start increasing. Next weekend’s long run is 12k.

This Thursday will be my first hill repeat session and I’m looking forward to seeing what does that feel like.

 Week 8 – Day 3 STRAVA Activity

Week 8 – Day 3

Week 8 – Day 2

6k easy run, 8x100m @ 4:30 per km pace with 8x100m recovery, 1k cool down run.

The alarm was set for 5:30am this morning.I was out the door at 5:43. According to my weather app it was -1°C. Frost everywhere and some paths were very slippy. This has naturally slowed me down from the start quite a bit and I continued with quite an easy pace for the 6k staying over 5:30 pace per km.I felt rather fresh for the 8 repeats of 100m at pace 4:30 – 4:40 /km.


This was by far one of the most enjoyable training sessions since I started this plan. I think it’s mainly due to the easy pace, which I was able to hold for the full 6k+. Why 6k+? At km 4, my Garmin watch has stopped tracking the distance for some reason and I had to pause and resume a couple of times before it kicked in again. (It recorder km 4 to have taken 11 minutes?!)

Running the same route was not boring as the conditions were different and I was just enjoying the frosty scenery.

Very happy with this morning’s session and delighted to have shaken off the head cold. It feels great to be back running after missing the 2 sessions last week.

Week 8 – Day 2 STRAVA Activity 

Week 8 – Day 2

Week 8 – Day 1

No warm up, 6km run, 5 min stretching.

Despite still having a sore throat and muscles, I decided to go ahead with the Week 8 – Day 1 training session. Alarm clock went off at 5:40am as usual, but I must’ve knocked it off in my sleep and did not make it out that morning. I had two other possibilities, do the run during lunch break or in the evening. As the evening run would not be fair on my family, I got out at lunch.


It was a cold but sunny day in Galway. The course I ran was completely flat and I think I started with a too high of a pace, again! By km 4 my legst started to hurt quite a bit and decided to cut the planed 7k run to 6k. The combination of not feeling too well and missed two running sessions last week definitely had an impact. Nevertheless, I am happy that I did it. Tomorrow is another training day with 6km easy run and 100m intervals. Will have to set the 5:40am alarm at highest volume.

Week 8 – Day 1 STRAVA Activity

Week 8 – Day 1

2 missed sessions and parkrun

It looks like I fell off the good running streak. Thursday training session didn’t happen due to a very bad hangover. We had a work thing on Wednesday night with a free bar. I’m not going into details, but you get the picture.


Had a bit of a sore throat on Friday, but still went to do the local parkrun on Saturday. It was a very cold morning, but it did not stop 130 people from turning up and running this great 5k course. I felt good that morning and tried to push myself a bit. My Garmin watch recorded time of 24:21, which my PB for this parkrun. However, something must’ve gone terribly wrong with barcode scanning and it did not record me along with many others. I’d like to think that I was in position 43 with time below 24:41. It’s a pity it didn’t record my run, but these things happen.

parkrun STRAVA Activity

On Sunday, I was supposed to do my long run (10k), however the sore throat was not the only symptom of a headcold (read manflu). Sore muscles and joints, were the signs and decided to skip this run.

I hope this week I feel better and will get back on plan. Tomorrow (Tuesday) is a 7k easy run. Let’s do this!

2 missed sessions and parkrun

Week 7 – Day 1

No warm up, 7km run, 5min stretching.

Even though I wrote about lesson learnt with the lack of warm up, I ignored it this morning. What I kept telling myself is that an easy run is just like a warm up and I didn’t need it. The good thing is, that this session was no different than any other and I did not feel any niggles or pain, apart from slightly tight calf muscles, which I consider normal at this stage. What I will do, is a bit of foam rolling tonight and tomorrow ahead of Thursday’s morning session.

This morning was brighter than usual, probably due to the supermoon still up in the sky. It was warm with 12°C. It didn’t rain, but it was wet with quite a lot of puddles on the way.

As I sweat quite a bit when running, I usually wear a cap or a hat to stop the sweat from getting into my eyes. It was rather warm, so I wore a cap. On the early morning runs I also need the head torch, but on today’s run I found out that it doesn’t work great as the cap’s peak blocked off some of the light. It resulted in stepping into a quite few puddles. Maybe a sweat headband could be a solution for the warmer mornings…

Overall, I felt great on the run and wasn’t nearly as tired as after the Sunday’s 10K. Regular training sessions are paying off.

Week 7 – Day 1 STRAVA Avtivity

Week 7 – Day 1

Parkrun & Week 6 – Day 3 

Saturday: Oranmore parkrun 5k.

Sunday: No warm up, 10k run, 5min stretching.

Due to Oskar being home with chest infection, Ruth decided to stay home on Saturday and I was able to do my local parkrun in the morning. Couple of sprints and stretches as a warm up and off we went. Just as I pressed start on my Garmin watch it decided to reboot and I ended up with an activity 200m short of 5k. I managed to get a PB for the course @  25:05. Legs hurt quite a bit on the uphill sections though.

On Sunday at 2:30 am after 4hrs sleep, I got into the car to drop off my mom at Dublin airport. I was back home at around  7:40 am and went to bed to get a couple of hours of zzzzz’s. Didn’t want to put off my training session for too long so decided to get it done mid-day. As usual I didnt warm up and I felt it this time. Left leg was rather tight and felt some pain on the outside of the right knee. There I was thinking: Not the IT Band issue again! Thankfully after 3k legs went back to normal and I could start enjoying my run. It’s been a very long time since I ran a 10k distance. It felt good but I was very tired. Quite happy with the time and average pace at 5:34.

Moral from that run is that I have to start warming up properly for every training session and a long run in particular.

Oranmore parkrun STRAVA Activity

Week 6 – Day 3 STRAVA Activity

Parkrun & Week 6 – Day 3