2018 The plan

Every year people talk about New Year New Me. In 2018 I wont be looking for a new me but my aim is to improve the old me  in the places I can.

What I will be trying to improve in 2018 outside of running

    1. More core work
    2. Better Diet
    3. More work on Mindfullness
    4. Update the blog more

     

  1. While the above will help running if successful they are more to do with enjoying your own self and they will also give me more energy to improve on my running. Diet wise I want eat as much as possible that I have made myself and with more variety, also cut take away’s from weekly to once a month.

    As for updating the blog more, I have a habit of doing very well for weeks then life pops up and gets in the way. So for 2018 I would aim to blog more. The reason is it helps my spelling and grammar but also writing stuff out can be very good for stress relief.

    What I will be trying to improve in 2018 inside of running

    1. run a sub 20 5k more than once
    2. Break 3.30 for a full Marathon
    3. focus more on enjoying my running

     

  2. The sub 20 i know is achievable if i can focus on speed work. This is not always possible when also working on distance work. The hope is by working on speed for marathon distance some of it will work its way down to my 5k time.

    Enjoy what you do and you will never work a day in your life. If you don’t enjoy something you are less likely to do it. So one item I want to work on is enjoying my running. One part of this I have started doing is running and not racing parkruns. I can also be seen skipping or jumping on parts of the course for no other reason then having the craic.

    My Marathons for 2018

    1. Berlin
    2. Cork City
    3. Dublin City

     

  3. The above is the order of importance of the 3 marathons this year. Berlin is my main hope for getting the sub 3:30. Cork will be used to see how the training is going so will aim for around 3.35 in Cork. Dublin is all about doing my home marathon. In order to focus on the above I will not be doing as many races as I normally do.

    My parkrun aims for 2018

    1. Join the 100 Club
    2. Get the Cow Cowl

     

  4. After my 2 New years day runs I am sitting on 72 runs. 28 in the year should be possible depending on how often I  volunteering and the jobs I do.
    To obtain the Cow Cowl you need to run in 20 different parkrun venues as of January 1st I have 12. The aim is to reach 20 in 2018 and to reach 30 in 2019 and make the parkrun most events list.

    While i know as ED of Castletown parkrun completing the above 2 will be harder so if I hit one by the year end I will be happy.

Running week ending September 24th 2017

So the countdown to Dublin City Marathon is truly on. This week marked my longest long run. The 20 mile run is now done.
The runs this week improved slightly. I managed to fit in my interval training on tuesday doing 4*400m in standard time 1:26,1.27,1.30 1.31.
But missing the rest of the week played havoc come Sunday. The times for my 20 mile run were up and down. 1st 10k was around the 6 minute/km mark. 2nd 10 were around the sub 5.30 mark but started to snick up in the last 2k. The last 7k 8 of them were the wrong side of 7 minutes as my heartrate kept jumping above 160 bmp so have to resort to walk running to keep it down.
But like most things it came to an end. Next week will start the step back as my final long runs go 18 mile 15 mile 13 mile and 8 miles the week before Dublin.
Hopefully i will get more runs in this week as CT deadline has passed and im settled into my new roles in BDO and Castletown parkrun.
Just to note the fundraising has not gone away. Im now €265 away from the 4k mark and would love to hit this for Dublin. Here is the link if anyone is feeling generous and wants to make a donation no matter how small.
https://www.idonate.ie/…/11361766_philip-slattery-s-quadrat…