Sunday, 20 July 2008


On this date last year I published my very first post on this Blog and 130 posts later i'm still posting and still running. The last year has seen me race:-
  • 2 Marathons, improving my PB by a modest 08:34 (PB pace of 07:31)
  • A 15 miler, massive PB improvement of 15:57 (PB pace of 06:50)
  • 2 Half Marathons, improving my PB by only 02:29 (very modest - PB of 01:30 should fall over coming months) (PB Pace of 06:52)
  • 2 x 10 Milers, new PB of 65:04 (PB pace of 06:30)
  • 1 x 10K, getting sub-40 Minutes and a PB improvement of 04:38 (best race so far - PB pace of 06:09)
  • A 5 Miler, improving my PB by 01:30 (PB pace of 06:25 - should drop next race)
  • 4 x 4 Milers, new PB of 25:19 (PB pace of 06:20 - should drop next race)
  • 2 x 5K, new PB of 19:04 (hope to go sub-19 Minutes next month)
  • A 1 Miler, new PB of 05:40 (35 second improvement)

I spent Friday and Saturday on work related training in Kilkenny and so took my bike with me for a cycle on Friday evening with Adrian and Robert from work around the undulating countryside towards Ballyraggat and Freshford covering 28.5 miles in about an hour and a half (data provided by Robert as my Garmin wasn't in tune until mile 5). I followed the cycle with a 3 mile run with Adrian around the streets of Kilkenny. On Saturday evening I was wrecked and was in bed shortly after 10 so that I would be out the door shortly before 7 this morning (had to be back, showered and out the door with Safan for her swimming lesson at 0935). The run went quite well with the first few miles over 8:00 pace and finishing up at 07:30 pace. Fri 18th July Cycle of 28.5 miles in about 01:30:00 - Only recorded 23.48 Miles in 01:12:47 (19.4 MPH @ 127 HR) followed by Run 3.16 Miles in 24:39 (07:48 Pace @135 HR) Legs: 7/10 Sleep: 6.5 hrs Sun 20th July 17.09 Miles in 02:12:59 (07:47 @ 138 HR). The similar paced long run last week over the same route produced an average HR of 133 - may be due to lack of sleep on Friday night (5 hrs) Legs: 7/10 Sleep: 8 hrs

Postscript: Marathon Training Week 3/16 - 50.3 Miles


  1. A very impressive list of accomplishments in one short year. And I see you allow for lots more improvements too! Good show ;-)

  2. Happy anniversary Grellan. You've done well in the past year. If I were a betting man, I'd put money on you going sub-18:30 for 5k - just imagine you're chasing Thomas!

    I see you're logging 'sleep' and 'legs', like Mike. Maybe it was the lack of sleep with the higher HR on Sunday - conditions play a part too - headwind/warm day etc.

    All the best for the next 12 months.

  3. Happy blogaversary! Definitely a great year for improvements. Here's to many more...

  4. Even though you call some of the improvements modest, that's one hell of a list of PRs. You've done well.

  5. way too much use of the word "modest." you've shown constant and impressive improvement! congrats!

  6. Some great improvements in the year! Congratulations.

  7. What a great year it has been - Happy Anniversary!

    Here's to another outstanding year ahead.

  8. That is a lot to top going forward, enjoy! Congratulations on a great year, and all the best on (& down) the road!