Countdown to London

I'm back. It's been a while since I've updated this blog due to it being such a hectic few weeks. Between work, our apartment purchase, trips to Liverpool and of course training I've had very little time to sit down and update my blog. So apologies to the masses who've been keenly following my weekly blog!

Since my last post, I have taken part in a number of races and posted PBs in all of them. First was the BHAA 5km cross country in Malahide. This was an interesting and very enjoyable race under floodlights. I managed a respectable 19mins 45seconds and a new personal best over that distance. I also met up with a couple of old school friends, Aengus and Alan, at the race. They've been running at a high level since first year in school so it's safe to say that they both finished ahead of me.

I've put in a considerable amount of training since December. Looking at my training log last week, I calculated that by the time I line up in London on Sunday I will have run close to 450 miles since I started training at Christmas. That 450 includes a 17 miles, 20 miles and 21 miles training runs where I managed to put in 8 minute miles. Hopefully I can continue a similar pace for the 26.2.

Last weekend I took part in two of my best races to date. I ran the Raheny 4 mile road race on Saturday, finishing in 25 mins 47 seconds. I've come on a good bit since my first race this year, the Raheny 5 mile which I ran in 7 minute miles. I also managed to finish ahead of a few lads I struggled to keep up with in previous races.

Next up was the race where it all started for me. I ran my first 10km in the 2004 Great Ireland Run and Sunday was my fourth. My previous PB over this course was 46:34 and I was out to smash it this time round. And I did, with a lot of help from John O'Regan who acted as my pacemaker for the entire race giving me encouragement when I felt I'd nothing left in the tank over the punishing hills at the last 2k. I finished in 40:30, a time I never would have thought I was capable of even a couple of months ago.

A good crew from KPMG took part with a few decent times so we may well have won the business challenge, although we still haven't heard the result.

I took it easy on Monday and went for a punishing but loosening sports massage. Each time I run a marathon I try get a massage at least a week before hand. It's great for loosening tense muscles and preventing possible injuries.

Tuesday was Champions League night and what a night. Myself and Jack took off to Liverpool for what proved to be another memorable European quarter final for Liverpool FC. Next up, Chelsea in another semi final!

I'm off to London on Friday. I'll get a few light miles in before then but nothing too strenuous. Looking forward to the weekend ahead at this stage.

Marathon Des Sables

Check out this legendry race taking place this week. It's a marathon a day for a week with a double marathon overnight. Defiitely a race for the future:

http://www.darbaroud.com/index_uk.php

Blog to follow

I've been mad busy lately with my new place, work and training so haven't had a chance to update my blog but will do so later in the week so stay tuned to see how I'm getting on!

Rob

From 16 stone to elite runner?

Check out the story of Alex Vero:

Meet film-maker Alex Vero. Two years ago, Alex embarked on a life-changing project, set on transforming himself from a 16-stone, heavy-drinking, smoking couch potato to a 2008 Beijing Olympics marathon contender.

http://www.runnersworld.co.uk/n83/news-vero

http://www.youtube.com/watch?v=3zwTz1JoYC0

Through the Wind and the Rain

A week of bad weather but plenty of running.

I kicked off my week with an unintentional 5 miler on Monday. I locked myself out of my house but happened to have my running gear in my bag so changed and ran back to work for my keys then a scenic route back to the house. Later on Monday I started my first swimming lesson. I've wanted to learn how to swim for some time now but only started lessons last week. The idea is to get stuck into lessons so I can take part in a few triathlons, but by the looks of things I might be a while. If only I could get the breathing right! Six more lessons in the Markievicz pool and hopefully I'll at least be able to float!


Tuesday involved an interval session with Rathfarnham WASF followed by football training. I was supposed to do 8 x 1km intervals but got down late so only got 5 in. Pushed hard though so got a good bit out of it. I'm finding it less and less gruelling to keep below the sub 4min km which is encouraging.


I missed out on the lunch run Wednesday and had a lazy evening after a busy day of work.


I went down to Rathfarnham WASF again on Thursday for my first circuits session. This involved all sorts of tough exercises such as squats, rows, push ups, sit ups, core work, steps and jumps. After 50 minutes of this we went for a 4 mile warm down run along a fantastic route by the Dodder river. Along the way, I got chatting to Mark Scanlon. He's the guy who has run the 777 challenge, 7 marathons in 7 continents in 7 months. He's an interesting character and told me a few funny stories about his travels and experiences along the way. Check out his website: http://www.777challenge.com/


Work had an association dinner in the Four Seasons on Friday night so I went out for a light 4 mile run before hand. At the dinner I met John Bolger, former Irish athlete and winner of the 1990 Dublin marathon. I got chatting to John about marathons and his views on athletes today. Was a bit embarrassed telling him my PB though in comparison to his 2:17 for Dublin. I took it easy on the beer and wine at dinner as a hectic Saturday was ahead.


I woke up Saturday morning at 9am but stayed in bed for an extra 30mins due to only getting in at 2.30am. The extra lie on meant that there was little wriggle room in my 20mile run if I was to make the rugby in Croker at 1.15. I took off through Rathmines and along the canal towards Crumlin bridge, where I would follow the Dublin marathon route all the way out to UCD and into town. Conditions were tough to say the least.


With a storm brewing I managed to get constant wind, some rain sleet and even a bit of sun on the way around. Despite this, I felt good throughout the run and finished in 2:39 giving me a sub 8min per mile run, although it may not be an entirely accurate 20 miles. While gmaps measured out 20 miles, my polar pedometer gave me 19.6 miles. Either way, it's a decent time for my long run and I can only improve with the next one in two weeks.


After the disappointment of the rugby, the joy of a Liverpool victory and the hilarity of a United defeat myself and Elaine went out to the Bull and Castle for a well deserved few steins of beer. The occasion was to celebrate Rebecca and Johnnys going home to New Zealand to get married. Have a great time guys and keep up the running Bex. Those asics will look great as wedding shoes!


I took it easy on Sunday, heading out for a slow 5 mile run along my new route, the Dodder River then through Bushy Park. My legs felt quite soar during the first mile but they weren't long in loosening out and they actually felt better at the end than before I set off despite a high mileage weekend. Met my target of 43 miles for the week and no injuries yet so very happy with how things are going.


Next week is St. Particks weekend which brings two races: the BHAA 4 mile cross country in Maynooth on Saturday and the KBC 5km in the city centre on Sunday.

Chi Running

I've heard a lot of good things about the Chi Running course that's being organised by Catherina McKiernan (Irish marathon record holder in 2:22:23) so I've decided to sign up. Hopefully it will help improve my running technique preventing injuries and maybe shaving a few seconds off my marathon pace. The course is very popular so we could only get in on the 10 May, too late for London but good prep for San Fran. All for only €150.

Here's a description of the workshop from Catherina herself:

At the start of the workshop I video-tape everyone to look at their style of running. Then we go inside and we cover the following aspects.

Introduction to the ChiRunning method,

I show people the correct Posture to prevent injuries.

I show people how to lean that posture forward to allow gravity pull them forward rather than using their legs to push themselves forward, which takes a lot of pressure of the body and makes running easier and more efficient.

I show people how to pick up their feet rather than pushing off from their toes to prevent lower leg injuries.

We also do the correct arm swing and then we go outside and practice. We just go for an easy run where I talk everyone through the focuses, just thinking of one thing at a time. We stop and start during the run because there are people of different standards and I don’t want anyone to feel under pressure.

Then we have lunch and after lunch we have a look at the video-tape and at that stage everyone has a good understanding of the technique and I point out what people may need to change with their running form that may prevent a particular injury and/or make their running easier.

After that we do some body loosening exercises and cover a couple of more aspects, and finish the day with a nice easy relaxed run.

http://www.runcatherina.com/index.html

Running and Soccer

My target for this week was 36 miles with a half marathon at the end of the week. I only managed 27 miles, mainly because of a work night out in Belfast on Friday that wiped out my Saturday but also because I got back into the football training.

I play in the Leinster Senior League with Terenure College AFC. Since I got stuck into marathon training my football has taken a back seat but this week I felt the need to kick a ball again. So along with my mileage, I had 2 training sessions on Tuesday and Thursday to contend with.

The week started well with a 5 mile run on Monday followed by a training session with Rathfarnham WASF in Terenure on Tuesday at 6.30. The training involved 8 x 1km intervals run at sub 4min/km pace, tough going especially before football training. I've learned over the last year that joining a running club is by far the best way to improve as a runner. Since I've started training with a group, be it in the Park or with Rathfarnham, my pace has improved significantly. A lot of it is down to intensity of training but also the company of running with others and pushing yourself that bit harder than when on your own.

I ran a 4 mile easy run at lunch on Wednesday. From then on the week went a little downhill. Although I had football training on Thursday, there was very little running involved. Friday was work night out and Saturday was hangover day so a write off. I had all the intentions in the world of running a half marathon race in Carlingford on Saturday morning but that went out the window after we started on shots of sambuca and tequila!

I redeemed myself slightly on Sunday with a half marathon training run. I took on a few hills in this run which, although tough, adds variety to my routes as well as hopefully helping my strength and stamina.

Next week is the big 20 miler...

Dream of Californication

I've been very happy with my training for London lately so I have gone a bit crazy and decided to run two more marathons this year. My second will be as part of my holiday with Elaine to San Francisco in August. We are planning a two and a half week break there which will commence with a 26.2 mile run in the early hours (5.30am start!) of Sunday 3 August. I spent the summers of 2000 and 2001 in this beautiful city and can't wait to get back. Running over the Golden Gate Bridge will be a fantastic experience.

I also applied for the lottery to enter the New York marathon. This is the biggest and probably best of all and one that I will do, maybe even this year if I get a place. Otherwise, I will run Dublin or Amsterdam.

Take me home, country roads!

Last week was a tough one. My target was 46 miles with at 17 mile run on Sunday. Work was busy and there's been a bit of a fall off on our lunchtime runs so I put in my weekday runs in the evenings. 4.3 on Monday and 4.3 on Tuesday before another big European night in Liverpool. I wonder if there are any races in Moscow around 21 May!

I got in a Thursday run of 7 miles before heading for pints with the lads. One thing that has really surprised me is how my times are getting consistently better the more I train. I know that should make sense, but before now I have never trained to a structured plan before and now that I am my times are dropping.

In order to reach my 46 mile target I needed to put in a 9 mile run on Friday, but after the Thursday night out and the busy week in work that was cut down to an easier 4.5 miles.

I took part in another BHAA cross country race on Saturday. This time it was a the 4 mile hilly course in the Phoenix Park. I've gotta say, I really enjoyed this race. It was 3 laps of a tough course with two steep hill sections on each lap. Some runners hate hills, mainly because of the extra effort required to travel the same distance, but I love them. Whenever I get to a hill in training I attack it, running up with maximum effort and easing off at the top. I practiced this on the coastal hills of Australia back in January and again when I was home in hilly Drogheda. In the cross country, I found myself overtaking a lot of runners on the hills. Unfortunately, they managed to pass me again when they picked up speed on the flat sections. Must work on that bit.

In the end I managed a 28:20 finish. I've also been rumbled by BHAA. They realised I don't actually work for Crescent Comms so I'm now back running for KPMG. Not such a bad thing really as we have a good bunch of runners who should do well through out the year. On Saturday the only other KPMG runner, Ciara Dillon, finished in an impressive third place in the ladies race. Well ahead of me too!

Sunday brought a trip home and the big run. My run took me on a looping course of the town with a good few hills along the way as well as some frustrating country roads. My home is in the country and it's convenient for me to run into and around the town but this involves being as alert as possible and a bit of traffic dodging. I finished this run in 2 hours 14mins, again under the 8 minute mile. I'm very happy with this so hopefully I can keep a similar pace for my 20 miles in two weeks.

Thanks to everyone who has sponsored me. So far I have managed to raise €1,374.40, that's only €125.60 off my target so I may well make it by the end of the week.

If anyone stills wants to donate, feel free to do so through the link on the right.

Next week is an easier schedule of 36 miles which is probably just as well as I've a work night away in Belfast on Sunday.

Rob

Slow start

Training has been a bit slow this week, especially after a few Guinness in town last night! I'm playing catch up now so the plan for the weekend is a 9 mile run tonight followed by the BHAA cross country tomorrow and 17 miles in Drogheda on Sunday. Better stay off the booze!

Here are maps of my routes:

Last night's 7 miles

http://www.gmap-pedometer.com/?r=1642209

9 Mile

http://www.gmap-pedometer.com/?r=1644239

17 mile

http://www.gmap-pedometer.com/?r=1644115

25 Reasons to Run

Something I found on the web!

Did you know that Running is one of the best forms of exercise, not only for getting fit but for weight control too? A 30-minute run, three to four times a week, trims your waistline, strengthens the cardio-vascular system, improves muscle tone and definition, and installs a positive mental attitude. Here's 25 reasons to start running today !!!

1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.

2. Running is one of the cheapest forms of exercising. You only need a pair of trainers and shorts and t-shirt to get started.

3. Running is easy to learn. Most people have run at some point in their life so there is no steep learning curve involved.

4. Running makes you feel good - not only physically, but mentally as well.

5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind. Many great ideas have been formulated on training runs.

6. Running is one of the most flexible methods of training around. Wherever you are in the world, it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.

7. Running is good for your heart. It not only strengthens the heart but also reduces the actual resting heart rate.

8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no race barriers to running.

9. Running helps you to lose weight and tone muscles. The more your train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.

10. Running is for people of all ages. Old or young, everyone can benefit from running.

11. It is good for your sex life! By being more physically active you increase your sex drive.

12. You can get away with eating chocolate and legitimately say it is part of your training program.

13. Running is a great way to recover from a hangover. A run will help clear your head faster than sitting around feeling terrible.

14. It is a great safety aid. Being able to run away from people puts you in a much better position if you are chased.

15. You can use running to change other people's lives. Run for a charity and raise money to help the needy or less able.

16. Running with friends gives you time to catch up on gossip and get fit at the same time.

17. It is time-efficient way to get fit and lose weight so you have more free time after exercising to enjoy yourself.

18. Running is a challenge that can be motivational and bring great personal satisfaction.

19. It is a great way to see a new place if you have limited time available for sightseeing. Just think how much more of a place you can see when running around it compared to walking.

20. Running improves your concentration as you are forced to concentrate more when running. This in turn improves your concentration when you have to focus in other areas of life.

21. You nearly always work better after a run because you are still on a runner's high and feel ready for anything.

22. Running is a great way to meet people, especially if you join a club or enter a race.

23. There are no monthly subscriptions with running. You just put your trainers on and go free as a bird.

24. Endurance built-up through running can be transferred to other sports.

25. If you drink alcohol you can just run a little bit further the next day to work off the extra calories.

42.5 miles

My hardest week yet. It started with a quick tot of the mileage prescribed for me in week 9 of Hal Higdon’s intermediate marathon training guide. For my trouble I was going to have to complete 41 miles including a 15 mile run at the weekend.

Monday didn’t really help matters when I decided to take an extra rest day after working late. Come Tuesday I was playing catch up, so I pulled one out of the bag and completed a half marathon, 13.1 miles, in 103 minutes. I was chuffed that I could keep up a sub 8 minute mile pace for so long outside of a race environment.

It was a busy week in work so didn’t manage a lunchtime run. Instead, I ran a 5 mile on Wednesday and Thursday followed by an easy 4.4 miles on Friday.

I completed my first cross country run on Saturday in the Aer Lingus BHAA 5 mile race at ALSAA. It was a beautiful sunny (but cold) morning and perfect conditions for a run. Also met up with my new Team (Alan, Paul, Charlie and Irene). Rebecca joined up with us too, but she decided to run for her company.

The run itself was tough enough with four laps of a very large playing field area and ground that just kept getting softer. I finished in a disappointing 38:45 (my best 5 mile was 34:55 in Raheney) but we later found out that the course was longer than 5 miles as most people were 2 minutes down on their usual times.

We enjoyed a post race tea and currant bread while having a good old laugh with CTM, Father Doughal and the farmer. BHAA made their traditional presentation to the race winners of clocks, cutlery, tub a wear and other potential wedding presents. Team Comms came in 4th in category 3 after Paul, Alan and Charlie posted decent times. Next week my time will count towards the team so hopefully we can win those gifts!

I took it easy for most of Sunday in preparation for my 15 mile run. Watched a dull FA cup game then took off towards Sandymount Strand taking in Blackrock, Stillorgan, Sandyford, Dundrum, Churchtown and Rathgar. The run had a good bit of variety; flat areas, gradual inclines, rolling hills and a beach. Managed the run in 1 hour 58 mins so again under the 8 minute mile. If I kept this up for longer I could manage a sub 3:30 marathon! Best to be realistic though and just aim to improve my 3:56 for now.

46 miles to slog out next week…

Rob

Making the targets

With less then 10 weeks to go to the big race I've decided to up my game as far as training is concerned. I have started to follow the Hal Higdon Intermediate Marathon training guide(http://www.halhigdon.com). It's an 18 week schedule but I only really got into it at week 7. I am at the start of week 10 now and so far I have run 23.5 miles in week 7 (target of 36), 25 in week 8 (target of 37) and 31 in week 9 (target of 31). So, now that I have managed to meet a target I am going to try keep with it. My target for this week is a whopping 41 miles with a 17miler at the weekend. I'm going to give a 10 mile a go tonight to set me off for the week. Although with a 5mile cross country race planned for Saturday, I may not get to fit in the 17 miles.

We have set up a running club with work and it has attracted a decent bit of interest within our department. So far we have completed three lunchtime runs ranging from 5k to 8k. This week is a 5 miler around the quays where we're we'll have to run faster if we meet Rebecca along the way.

I was back down training with the IrishFit.com crew on Saturday and managed an 8 mile run at 8min per mile pace without any problems. There was a rather large turn out compared to the 2 or 3 that turned up in the December weeks. One of the best parts of the Saturday runs is the tea and carrot cake to look forward to in the Tea Rooms post training. As good as ever despite only having half a slice!

As I mentioned, I am planning on running a 5 mile cross country race this Saturday. It's part of the BHAA (

www.bhaa.ie) calendar of races and takes part in ALSAA. It's my first cross country race since I tried it as a kid so should be run. Irene signed me up as part of 'Team Crescent' with her friends so pressure will be on to get the vital times.

Rob

Training - getting off the ground Nov-Jan

I've been relatively happy with my training up until now. After Dublin in October I kept my running going with a few longs runs and some races.

In November I was away with Elaine for a shopping trip to New York so I did a quick search on the web and found a 4 mile race in Central Park, taking place the Sunday after me arrived. It was my first time in NY so what better way to see the beautiful sights of the Park than to run a race. With over 6,000 participants it was going to be fun.


The race was easy enough as most of it seemed to be downhill. I got chatting to an Irish guy who noticed my Dublin marathon t-shirt at around mile 2. Despite being at least 20 years older than me, this guy was burning up the field and he took off away from me at mile 3. The finish was surreal.



There were people cheering from the sides and even one or two crying as they crossed the line with a personal best time! I've seen less of a fuss being made at marathons but it made me chalk the New York Marathon down on the 'to do' list. Elaine was at the finish to greet me with a bagel and a coffee to keep her warm!


December brought the onslaught of nights out and Christmas parties galore. While I managed my fair share of debaucherous evenings I managed to fit some training in and also the Aware 10k race with the KPMG work crew (John H, Irene, Stephen P, Siobhan, Paul, Aoife and some randomer called Rebecca!). Despite the very cold and wet Saturday morning, and Jen Power pulling a sickie, we managed to complete the tough hilly 10k in the Phoenix Park with John Harrington blitzing ahead of the pack.


I also got some pre race preparation in London when over with work. A couple of 10k runs along the Thames on crisp evenings helped keep the fitness levels up and gave me a good idea of what's to come in April.


January involved a few summer runs! I was away in Australia visiting friends and getting some travelling in for 3 weeks. As well as ringing in the New Year down under I managed to do the 9 mile Bondi to Coogee run. With temperatures in the late 20's, steps, hills and cliffs along the way it was a tough run but a beautiful setting along the coast.


A couple of more beach runs in Bondi and three sticky ones (with one during a thunder storm - never been so wet in my life) in Cairns and that was it for my Australian running. While I was in Alice Springs and Uluru, I thought better than to go running in temperatures above 40degrees! The remainder of Jan was hit and miss as far as training was concerned but I managed to average around 16 miles per week.

London Marathon

I have run a number of marathons over the last two years but London is the first for charity. Since I took part in my first race, just over 3 years ago, I have gotten more and more into the buzz of running. So much so that I have been mad enough to take part in 5 marathons since my first, Barcelona, in March 2006. After setting a time of 4:09 in Barcelona I completed Berlin and Dublin towards the end of 2006. My training for the latter two was poor and my times were nothing to shout about.

In 2007 I completed Belfast in 4:07 without pushing the boat out on the training front. So with the improvement behind me I set about working my a$s off for Dublin. With a few extra training runs and a bit of help from my friends at the IrishFit.com Saturday running group I managed to achieve the Holy Grail of a sub 4 (3:56) in Dublin. Now, my aim for London is to beat this time.

I am running the London Marathon for the Concern Worldwide Charity, a very worthy cause working towards the elimination of extreme poverty in the worlds poorest countries. If you wish to donate you can vist my fundraising website here:

http://www.mycharity.ie/event/robert_costellos_event

As part of my fundraising I will be running a sweepstake where for a small donation you can guess my finishing time. While I am aiming for less than 3:50 people can guess faster or slower or even a non finish! The winner will get a nice prize depending on the amount raised.

Rob