Hill, birds and rocks

The title says it all. The pictures shall do the rest:




What a way to start the day! Hope you enjoy yours.

Btw. remember the spotted game? I think it’s time to play again! I got 3 tags in today, how many can you spot on your next adventure?

I couldn’t dig up my list so here is Paula’s summary and entry: https://neveradullbling.com/2016/07/15/spotted/


Dawn at sea with an old friend

Dawn is magic around this time of year. The air is crisp and clear.


As the tide was out my friend was back at his breakfast table:


I enjoyed today’s 44 minutes. It was easy and effortless, which is probably related to an average heart rate of 139. What can I say, sometimes you just have to enjoy the view and let it flow.

The Perfect Moment

Perfect moments happen all the time. If I slow down, stand still and take a look, I can witness them.

wp-1472625313433.jpgPerfect moment, perfect little run – done!

Fantastic beach run

The sun is shining. Temperature is perfect. Waves are crushing. The ripples reflect sparkles of light. I run slowly and effortless. I’m back at my playground, my beach.


Happiness is so easy …


Vacation Lesson

I’m slowly getting the hang of vacation, thanks to you guys! Over the weekend I tried to implement what I learned from The Unironed Man. Or at least the gist I took from it! Do things differently during vacation and that includes running!

I didn’t run on Saturday which usually is my designated long run day, but chilled. Instead I hiked on Sunday for a couple of hours. It was marvelous and I saw so many sheep that I now fear I will never see any again on my runs to tag them properly.

Today I went out and played on the beach first thing, saw my favorite dog for a quick cuddle and as I checked my daily photo, I realized I spotted a bird (can you see it? It’s a bird isn’t it?)!


Work Hard – Play Slow

Good morning! … is always a good start for a post and it was a fantastic morning out there at the beach.

First thing first … the running. I was lazy on Friday which usually doesn’t happen. I didn’t go for a run. I also didn’t really feel like getting out for over 2 hours on Saturday, but I did my usual trick and lied to myself, so in the end I just ran up and down the beach to keep the legs remembering that they where not made to sit behind a desk all day. I enjoyed the time, but my heart and head were not in it. Not sure what happened and I don’t have to. I know I was working hard last week. There are bits in my work that are “harder”. Bits where I have to block off all communication and work on something concentrated for hours. Nothing like I imagine a doctor has to do during an operation, but still “harder” than normal. Maybe this impacts my overall stress level or something, but it doesn’t matter. What matters is that I am aware of it and I can tune down the running which I did.

Today was different. I only worked a couple of hours in the very early morning on Sunday and no running. Work should be all done now and I can think of convincing myself to give me the rest of the month off.

Back to today. Now … what to do on a vacation day? Sleep in! So I slept till 6am and went for a slow, stress free run – just a bit over 40 minutes. I tried to find back to the easy I remembered from last week and just play with the wind and the sand … and I realized something …

With the blogoversary (thanks for stopping by, the moderating of the comments is different to my site, so be patient – it’s a slow party! 😉 ) I had taken a look at all my stats and numbers, improvements etc. Based on those numbers I can be confident in my formula/plan, but it’s much more important now, to forget it!

Huh? My plan is a guideline for me in which I can move (pun intended) without risking injury or over training. I also want to improve my running and one day partake in races – ideally really long ones where I don’t have to run fast and can eat all day. The most important ingredient for running long is the attitude – the mental part. That’s at least what everyone tells me! To run long I need to love running. I don’t love running while I hunt for stats – I love running while I hunt for experiences. This is why I need to forget all the stats and improvements again and just keep going out there and keep having fun! In another 3 months I can look at my improvements and I hope I played with enough waves and ran up enough hills to catch a rare sunrise or bird so my cadence improved and I’ve gotten faster again.
… and if not? It doesn’t matter, cause I got the experiences and it will all be here for me to go back to and say “well at least I had a heck of time”!

+10% and the new easy

Finally recovery week is over and I decided to do a 10% increase this week. This will have me running 44 minutes on my easy days (Mo/We/Fr), 88 on Tuesdays and Thursdays and 132 minutes on Saturdays. While I get used to it, I will try and only run at or below my target heart rate. Once this gets easy I’ll switch back to 80/20.

Today’s run was fantastic. Let me tell you about it. Weather is perfect at the moment – not warm or humid at all, the air clear, clean and fresh. The sea was nearly still and the clouds and everything … just … perfect:


The weather and beautiful area isn’t the only perfect thing. Last week I had found the perfect music to work on increasing my cadence, but it turned out I had done the math wrong. After reading something completely unrelated about brain waves over the weekend I realized that 60 bpm wasn’t just perfect for the brain … it can also be multiplied by 3 and we get the magic 180! Now everyone that is laughing right now, you could have told me! … anyhow … after realizing this over the weekend I got the classical music back out and it just works!

Not that my cadence was now magically at 180 … sorry no. It was 159 however it felt easy! Now it gets a bit more complicated … stay with me. I also mentioned before that I got faster at my existing heart rate. The faster wasn’t yet comfortable and I was working on making this easier. Today it both came together and my cadence is at least improving and my new 8:35 average beach pace feels easy.

With this and my new increase in duration I’ll be clocking in a 5k on every easy day … the week before recovery week I ran 44k in one week. I am curious how things play out and if I can actually manage to run at my new easy pace for the rest of the week.

Searching for the mountains

Today I took off in search of the Dublin mountains again. To find them I figured I just follow The Dublin Mountain Way, which is marked by yellow men and it is close to The Chimney. It is also great fun to run a route more often and see how much further I get!

Here is a map showing The Chimney.


After around 1 hour I found this treasure – an unmanned aid station! Unfortunately I didn’t have anything with my to eat or drink and so I continued.


I was extremely happy to see what the yellow man had in store for me:


Let me tell you … no let me show you:


I didn’t find the mountains, but I didn’t care. I found the perfect trail at the end of the perfect hill. Can’t wait until I can go even further!

I also #spottedTheBird – yes it’s a tiny one, but …


I get points for figuring out what type of bird it was! A Jay 😀


Oh and I brought something home for Paula, as she had a hell of week and loves old stone structures! I found out that this is called Puck’s Castle! Now I have no idea who Puck is though …


All in all happy with my heart rate, you wouldn’t know there was a hill (250 meters) and I am quite happy with my average heart rate of 140 at 9:35 min/km. I had to walk the steeper sections and avoided running over the ankle breaking ones as well as walking some of the steeper down hills. Yeah you read right – I am getting more clever, let’s see if my quads thank me for it.