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Becoming a Real Runner

  • 02-11-2009 8:18pm
    #1
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭


    Since my last log was all about training for the Dublin City Marathon 2009, I thought if I was going to keep running after that, I would have to start a new one.

    So now begins the my process of becoming a real runner. Basically I was a total novice when I started training last february with the DCM in mind. I realised now it is a total noob thing to plan on running a marathon with absolutely no base and no experience of running whatsoever. Miraculously I made it through training and got to the start line. Unfortunately a blow up around 20 miles wrecked my dreams of a 4 hour Run and I had to settle for 4:15.
    I said at the time I would never run a marathon again, but after a weeks reflection I am resigned to the fact that I probably will, but if I do I would want to go into it a hell of a lot better prepared and a proper running base behind me. Over the next year or so I therefore plan on running alot of races in the 5-10k range and put down some serious personal bests. I have never done any speed or interval work before so I look forward to getting out on the track, I also hope to get in some proper hill training once a week. My plan at the moment is to follow some kind of version of the Hal Higdon 10k intermediate training plan through the winter. Short term I will be doing the Jingle Bells 5k run on the 5th December and the Aware 10k the following week.
    I have only ever had 5 races so I currently have set a PB in every race. They are:
    5k: 21.54 (october 2009)
    5Miles: 37:38 (July 2009)
    Half Mara: 1hr48.08 (september 2009)
    Mara: 4hr 15.32 (october 2009)

    As you can see my times get progressively worse the longer the distance and so I think with a bit of specific training I can get the times for the short stuff right down. In the medium term I would like to get my 5k time below 21minutes (below 20minutes longish term) 5 miles under 35minutes and post a sub 45minute 10k time.

    Maybe next year I will do the Adidas race series again, I would certainly like to get a better time for the half, but that is not the immediate goal or purpose of this log.
    I would appreciate any feedback especially on speedwork which I plan on doing once a week starting next week. With that in mind anybody know of a lit running track that I can use in the evenings in the south dublin area? How much etc?


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Comments

  • #2
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    This week I will just be getting out and strecthing the legs, before starting my programme next week. Tonight I had my first run since last monday. I did 3 miles in just over 25minutes. 8:30 pace, HR 148


  • #3
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    I think you're selling yourself short here - you look like a real runner in teh marathon foto you posted!

    Good luck with it though, no doubt the shorter distance times will tumble as you get more experienced and build a base. Looking forward to reading about it!


  • #4
    sideswipe
    Registered Users Posts: 2,432 ✭✭✭sideswipe


    Hi menoscemo, good luck with the log. I look forward to following it as I have a similar background in terms of races, times and being new to running this year.
    5 PB's this year is some going:D


  • #5
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    sideswipe wrote: »
    5 PB's this year is some going:D

    Hope to make it 7 after the Jingle bells 5k and aware 10k. I can definately guarantee 6 anyway (cos I have never run a 10k race before :D).


  • #6
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Best of luck with the new log and goals and congrats on the marathon. I'll also be gunning for a PB at the aware 10k, so will see you there.


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  • #7
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Woddle wrote: »
    Best of luck with the new log and goals and congrats on the marathon. I'll also be gunning for a PB at the aware 10k, so will see you there.

    what kind of time are you hoping for at the aware? I am thinking that around 46 minutes would set a good marker for me to aim at next year...


    Anyway took yesterday off due to inclement weather and the beginings of what felt like a bit of a cold. This evening it was even worse, freezing wind and blustery rain. The head cold had also kicked in but I decided to head out anyway and give the aldi winter gear it's first run out (under layer, lycra trousers, longsleeve top, jacket, hat and gloves) I was so wrapped up that I just left started the garmin and decided not to look at it until the end. I had in mind a 5ish mile lap, so I just stuck newstalk on the phone and ran easy to feel. Felt great and even got a few strides in at the end (first time for me). Turns out the lap was 4.5 miles only.

    Anyway Overall: 4.51 miles in 39 minutes. Pace 8:38 HR 151.

    Hoping to get a 4 mile hill run at lunchtime tomorrow. I checked on map my run today and it has a 400ft rise in 1.5 miles on the uphill part :eek:


  • #8
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    I've no idea what I'll be capable of and for once I'm not going to call out a time, PB is 44 sth though and I want rectify that.
    I was wrong telling you its a mile from bottom of stolkin lane to the roundabout, its a mile from my house to the roundabout.
    Best of luck with that hill, it's tough going but there's a water fountain at the top if you need it :D


  • #9
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Woddle wrote: »
    I've no idea what I'll be capable of and for once I'm not going to call out a time, PB is 44 sth though and I want rectify that.
    I was wrong telling you its a mile from bottom of stolkin lane to the roundabout, its a mile from my house to the roundabout.
    Best of luck with that hill, it's tough going but there's a water fountain at the top if you need it :D

    I was gonna call you out on that one but I though better of infighting in the main forum ;)


  • #10
    metamorphosis
    Registered Users, Registered Users 2 Posts: 4,991 ✭✭✭metamorphosis


    Best of luck with the new log M and best of luck with the shorter races


  • #11
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Just got the Hill run done there at lunch time. Just short of 4 miles in 33 minutes, a real good decent pace though the miles varied from 7minuntes on the downhill to 9min 20 on the up!! Hr strp fell to my waist so i didn't get a good reading, but the good news is I must be losing some weight :D.

    Going to the gym this evening for some strength work.


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  • #12
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    I will be keeping an eye on this too menoscemo - going to start the same programme on Monday - might even start my own log. Good luck with it all.


  • #13
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Cheers sub430. Yeah startin that programme on monday too. This week is just a warmup. Really enjoyed the uphill run today and looking forward to doing some interval work on the track.

    Do you have any races in mind?


  • #14
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    Jingles bells 5k for sure, I'm away for the Aware 10k so am looking for a 10k around Leinster in the New Year if you hear of any.


  • #15
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Went out in the lashing rain tonight as punishment for an over-exuberant weekend food and drink wise. Got absolutely soaked and forgot the gloves so my hands were frozen off me. Also I must remember to make sure the water in the hot tank is warm before heading out in the rain again :rolleyes:
    Despite the rain I actually had a very enjoyable run, never looked a the garmin till afterwards because the rain was paying havoc with the bezel/my hands were too cold.
    Turns out it was just over 5 miles in a little more than 45 minutes, so very comfortable pace. HR was an all time low of 142 :eek: lloks like I may be getting some form back.
    Gonna try to find a track to do some intervals on tomorrow night.


  • #16
    RedB
    Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Good luck with the training and the log Menoscemo.

    Trying a similar approach myself with the 10k training to help the speed. Do you have anything particular you're following for the gym re strength work?


  • #17
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    HI Redb Not really following a strength plan, I go to the gym once a week and do mostly upperbody weights (Biceps, chest, shoulders, abs). I am going to combine this with a 3 mile jog on the threadmill to get both out of the way together. I also normally do about 50 pressups after joggin once or twice a week, I'd be pretty strong anyway, certainly don't have a runners build.
    I was also thinking of taking up a circuit class or Boxing class and use it as my cross training once a week.


  • #18
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Tonights plan was 6x 400m at 5k pace with walk/jog breaks. I went to the ucd track, which surprisingly is fine despite not being lit. Lots of runners there too which is great from a security point of view though sometimes it is difficult to se them on the straight and people seem to run in both directions tound the track.
    Anyway. First thought was what is 5k pace? My pb is 21:54 which is approx 1:45 laps. Now that was my only 5k and straight after a 20 mile LSR so I think I would normally have been a tough faster, anyway, I felt laps under 1:45 would be fine. Wasn't sure how much to jog in the recover phase, settled on about 200m, though this was very approximate. I with the dark I was never sure where I started the fast lap so some of them were well over 400m a nd some just short. Anyway fast laps were:
    1:40
    1:41
    1:43
    1:40
    1:37
    1:44
    Overall 4.17km in 20:30
    Quite short and sweet, but really enjoyed it. Maybe I should do 400m recovery jogs in between fast laps to make up the distance? Or maybe I should just do a longer warm up/cool down?


  • #19
    RedB
    Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    menoscemo wrote: »
    Anyway fast laps were:
    1:40
    1:41
    1:43
    1:40
    1:37
    1:44
    Overall 4.17km in 20:30
    Quite short and sweet, but really enjoyed it. Maybe I should do 400m recovery jogs in between fast laps to make up the distance? Or maybe I should just do a longer warm up/cool down?

    I did a track session last night with a running club (WLAC) that involved 6 x 3mins with 1min recovery in between and also felt the better of it as I hadn't been in about 6 months:eek:. Managed about 1.75 laps in each 3mins with splits of 1:40-1:50 for the first lap. By the end I was struggling to make it back to the start (100m) within the 1min recovery period but seemed to be holding the pace and passing others who may have gone off faster initially. Overall about the same distance (6 x 1.75laps = 4.2km in 18mins + 5mins recovery) but running with a group helped 'drag' me along and there was less chance of me wimping out :P. Was still at the back of the group though.
    We did a medium warmup and stretch before and a longer warm down and stretch after.


  • #20
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Thanks RedB, I may look at doing longer intervals in the future. I remember seeing a post in the main forum recommending 4x 1000m with 200m recovery :eek:
    Anyway tonight was gym night so 3mile run + strength. I actually did 5k on the dreadmill and surprisingly quickly for me in 24 minutes. I went to 3.5km at 12kph (5min/km) and was feeling really good so ramped it up to 14kph (4:17/km) which is slightly better than my 5k PB pace. Finished the last 1.5km at that pace with little trouble, hardly sweated which is strange for me on the dreadmill...I guess that was kind of like a mini tempo run...

    Strength today was :
    40 pressups x 3
    3 planks (front and both sides) x 30 sec x 3
    Chest press: 60kg x 10 x 3
    Shoulder press: 30kg x 10 x 3
    Ab Crunch: 40kg x 20 x 3
    Bicep curl: 10kg dumbell each arm x 10 x 3


  • #21
    metamorphosis
    Registered Users, Registered Users 2 Posts: 4,991 ✭✭✭metamorphosis


    Hey M.

    Nice new log.

    Just on the strength training thing - it would be very beneficial to throw in leg work into your routine. Things like squats, lunges, step ups and calf raises really help with the feckin injuries.


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  • #22
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    I meant to go out yesterday for a few miles but with the weather and after a hard week's work I couldn't drag myself outside :mad:
    Anyway decided to make up for it today with a super hilly route, up the Cruagh Rd to the Glencree pass and back down the Kilakee Rd. All in the dublin mountains.
    9.25 km in 54 minutes doesn't seem like much, but the hills were pretty severe. The first 4km saw a rise of 330m and according to maymyrun the gradient was over 10% for a solid mile :eek: The first half of the run took 30mins with HR around 165 and the 2nd half was 24mins with HR under 150. Feels like a great workout and the views of the city coming down the mountain were worth the pain of going up. Must take out my camera the next time I do this Run.....


  • #23
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    6.15km in 33 minutes tonight. Pace 5:24/km pace 147 HR
    Really disappointed of late not to get out more. Yesterday I planned to go for a run but the weather/tiredness put me off, it is so easy to make excuses and the weather is never that bad once you're out there. Hope to do a c. 10km tempo run tomorrow but there is a chance I'll be called to town for the Ireland match ugghhh


  • #24
    b12mearse
    Closed Accounts Posts: 283 ✭✭b12mearse


    whats your diet like?


  • #25
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Interesting question, I've been meaning to touch on this on my log. I lost about 3 stone before I took up running (mainly through improved diet). At the start of marathon training I weighed 75kg. At 5"8 that is still quite bulky...after marathon training I still weighed 75kg, I have to say I let my diet go a bit and had no problem eating chocolate/crisps sweets every day. I always justified this as being the energy I burned in running though I kept the core diet OK (LoL).
    While I don't particularly want to be skinny, I think I could do with dropping to about 70kg to improve my times. I am currently 74kg and I have cut out most of the sweets during the week, though at the weekend it all seems to go haywire. At the moment a typical mon-friday day would be:
    Breakfast: Two slices wholemeal toast with honey, yoghart and OJ
    11am coffee and biscuit (whatever has been brought into work)
    Lunch: brown bread sandwich with turkey, ham, tomato, cucumber, beetroot. Banana, bag of crisps and water, then tea
    Dinner, chicken or steak with vegetables (sometimes a few oven chips or noodles)
    Apple for snack later

    weekend things go a bit to pot with beer on saturday and takeaway on sunday. I really mean to make a concerted effort to cut out the bad stuff and get down to about 11 stone. I will keep a record of weight in this log every once in a while I guess

    Anyway why do you ask b12mearse? What's you stats/goals. There is a nutrition and diet form over here I have found it very useful in the past in terms of educating myself about food.


  • #26
    b12mearse
    Closed Accounts Posts: 283 ✭✭b12mearse


    I lost about a stone and a half in the past 6 months from travelling. I now have taken up running at 14 stone, 5 10.
    I run about 3 miles a night 5-6 times a week at currently 26 minutes.
    I'm pretty suprised at myself that I can run even a mile as it was never my thing.
    I aim to be about 12 stone but my diet is crap. I eat alot of lidl pizzas and oven chips which I'd like to change. But I'm going to focus on my fitness first and make gradual changes as I'm only running 3 weeks or less.


  • #27
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    b12mearse wrote: »
    I lost about a stone and a half in the past 6 months from travelling. I now have taken up running at 14 stone, 5 10.
    I run about 3 miles a night 5-6 times a week at currently 26 minutes.
    I'm pretty suprised at myself that I can run even a mile as it was never my thing.
    I aim to be about 12 stone but my diet is crap. I eat alot of lidl pizzas and oven chips which I'd like to change. But I'm going to focus on my fitness first and make gradual changes as I'm only running 3 weeks or less.

    My only advice would be take the runs easy.When I started I ran every run for a PB but got burned out quick. If you can invest in a HRM it may be agood thing, I only realised when I had one that I was running all runs at high effort...since keeping the pace comfortable on most runs I have learned to enjoy my runs...you should maybe plan for a race. I will be doing the jingle bells 5k and aware 10k soon- leave your fast running for the race. You'll be amazed how fast you can go when the adrenaline is pumping.
    As for diet, you might feel like you are starving and can eat anything, but in reality 3 miles running only burns about 300 cals, that's not much more than a bag of crisps- Pizzas are probably the worst. For me the best tip for losing weight is eat loads of meat/fish/eggs i.e. protein (but lean stuff not processed) Lean meats will really fill you up on little calories- one full lidl pizza would probably have the same calories as 7 or 8 chicken fillets.


  • #28
    b12mearse
    Closed Accounts Posts: 283 ✭✭b12mearse


    Whats a good time to finish a 5km race at?


  • #29
    rainbow kirby
    Registered Users, Registered Users 2 Posts: 26,928 ✭✭✭✭rainbow kirby


    b12mearse wrote: »
    Whats a good time to finish a 5km race at?

    There's no simple answer to that, it depends on a lot of things. I know I'd be delighted to go sub-25 minutes, but most of the guys on here would consider that insanely slow.


  • #30
    b12mearse
    Closed Accounts Posts: 283 ✭✭b12mearse


    rainbow kirby wrote: »
    There's no simple answer to that, it depends on a lot of things. I know I'd be delighted to go sub-25 minutes, but most of the guys on here would consider that insanely slow.

    Can you give me any recent Irish Competition times?


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  • #31
    rainbow kirby
    Registered Users, Registered Users 2 Posts: 26,928 ✭✭✭✭rainbow kirby


    The best of '09 - there's quite a few 5k times from various boardsies here.

    (go to the last page)


  • #32
    b12mearse
    Closed Accounts Posts: 283 ✭✭b12mearse


    wow, some insane times there. it make take a while to get from a 26min 5k to a 16min 5k. But I'm sure I can do it! :D

    Thanks mate


  • #33
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    As RK said don't worry about times too much. There is a huge ranges of standards at any race and 26 minutes in a 5k race would be no disgrace.
    Check out the results from this years rathfarnham 5k for example:
    http://www.athleticsrathfarnham.ie/attachments/298_2009%20results.pdf
    As you can see there 26 minutes would be more or less mid pack. You will also find that your time improves greatly in race conditions compared to your training times.

    Good luck with your training


  • #34
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    So, tonight was my first ever Tempo Run. Hal Higdon recommends doing one of these ever other week (alternating with Intervals) He describes a tempo Run as a 10-15 minute warm up followed by 15-20 minutes of gradual speed increase to just uner 10k pace, followed by a gradual warm down
    My 10 k pace is still a mystery as I have never run one, but 45mintes would be nice so that would be 4:30/km
    Anyway found the session tough. Crossing the roads a high pace is a real problem and quite dangerousespecially in these dark windy nights. I think next time it would be better to do this on the track or during the daytime in a park.

    Anyway overall 8.75km in 45 minutes Av pace 5:15/km Av Hr 157.

    Splits were: 5:44(137), 5:41(147), 5:39 (152), 4:51 (161), 4:50 (168), 4:37 (169), 5:04 (165), 4:59 (164), 5:43 (159)


  • #35
    RedB
    Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Interesting figures. Will be good to see how they improve. What HRM do you use to get the splits of pace+hr as I only have a basic one and hope to get a decent one soon?

    If that's the tempo run then what're the intervals? I thought they were just different names for doing fast sections within a run.

    I think my 10km pace is about 49min so I'd be interested in how you're getting on. I did my track session again last Tuesday but it was only 4 x 3mins with 1min recovery as some of the group are racing this w'end. I'm hoping to pull my 10k pb down to 45mins.


  • #36
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Hi RedB, I have a Garmin 405 Forerunner myself, best investment I ever made :D.
    I normally run shorter races with a AV HR in the mid-high 170's so i guess in retrospect I could have pusehed harder last night.

    I think Intervals and Tempo are completely different, Tempos are doing continuos single laps with recovery in between with laps at 5k pace. Tempo is continuous run, with fast pace in the middle (10k pace) and slow down at the end. Thats how i am taking it anyway: So Tempo = slow-faster-fastest-slower-slow and intervals is slow-fast-slow-fast-slow-fast etc...all interesting to me as i have never did this kind of thing before.

    * All this is what i understand from HH internediate 10k programme correct me if I'm wrong.


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  • #37
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    I had planned a 4 mile hill run today at lunchtime but the wind and rain were actually so bad that it would have been dangerous. I settled for 5k on the threadmill at a 5% incline instead. 30 minutes total (10kph). little dead in the legs this evening....

    Followed that with weights, more or less the same as last week excpet 3 sets of quad, hamstring and squats added.


  • #38
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    With menoscemo's blessing I am going to jump in and join his thread. A bit lazy I know but I couldn't think of a witty name for my thread plus the fear of nobody ever reading it has given me sleepless nights.

    Imagine:
    Views 0, replies 0. Morto ;)

    Meno (my pet name for menoscemo :rolleyes:) and me go waaaay back, you may remember us from such threads as the Sub 430 Mentored Thread and....well that's it really.

    Anyhoo, we both finished the marathon in 415ish and are both following the Hal Higdon Intermediate 10k plan so it makes sense for both of us to be on the same thread for a kick up the arse every now and again.

    A little about myself, 31 year old male, 11st8, 5'10. I suppose I could do with losing a few pounds (just for the running like) so we'll see how that goes. I have only had 4 "races":

    07 Dublin Half : 2h10 then hung up the shoes until this year

    09 Adamstown 8k : 41:41
    09 Longford Half: 1h53
    09 Dublin Marathon : 4h18 (novice blow up around mile 19 :o)

    I have never done a 5k or a 10k so it's PBs all the way, I think I'll like the shorter stuff due to my pedigree - U 10 Offaly 200m champion :D

    The HH plan calls for 5 days running, one rest day and a x training day so it's an extra days running from the marathon plan we followed.

    The first week was a disaster, only got three days running in due to a foot injury but so far so good this week. Delighted with that as I tend to get injured quite a bit due to lack of stretching and running on roads. This time stretching and strength are part of the programme and I also intend to use the treadmill twice a week.

    Mon: 15m treadmill Hill Run : 1.8miles : Avg pace 8:20
    Tue: 3.5m easy: Avg pace : 9:17 - plus strengthening/stretching HH stylee
    Wed: 8x400 on treadmill at 8.6mph + 1 incline, 30 second recovery jog.
    Thursday : 4m easy : Avg Pace : 9:56 - plus strengthening/stretching

    Found yesterdays run very tough, it was a lot warmer than expected so no need for the base layers. It was also the first time I've ever run 4 days in a row. Hopefully next Thursday will be easier.

    All advice greatly appreciated and thanks to menoscemo for letting me jump in - always good to have a virtual running partner!


  • #39
    OI
    Registered Users Posts: 377 ✭✭OI


    Howya lads, great idea, nothin like a bit of virtual comradery. The very best of luck with the goals.

    Meno, you are doing well, stepped it up in terms of hill runs, weights etc. That stuff is gonna really stand to ya.

    I'm really struggling still. Even the 3 milers are tough. Left ITB is injured now, and I didn't want to admit it. Legs get fairly sore after runs, I think I need a prolonged period of rest (6 weeks) but I don't want to go back to square one. Only have 3 x 3 milers since the marathon as it is. Anyway, I like this idea, and best of luck to you both ;)


  • #40
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    OI wrote: »
    Howya lads, great idea, nothin like a bit of virtual comradery. The very best of luck with the goals.

    Meno, you are doing well, stepped it up in terms of hill runs, weights etc. That stuff is gonna really stand to ya.

    I'm really struggling still. Even the 3 milers are tough. Left ITB is injured now, and I didn't want to admit it. Legs get fairly sore after runs, I think I need a prolonged period of rest (6 weeks) but I don't want to go back to square one. Only have 3 x 3 milers since the marathon as it is. Anyway, I like this idea, and best of luck to you both ;)

    Thanks OI, I think you could be right about the prolonged rest, well from running anyway. Take 6 weeks off and then come back all fixed up. Anything else you enjoy doing so you can keep your fitness up that's not high impact? Swim, cycle?

    It would be good to have a threeso third person in the group..


  • #41
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Welcome to the Log Sub430...jeez your stats are incredibly similar to mine (age, weight, marathon times, goals), the only thing is your shorter PB's are a little slower, however I am certain that this is because your races over these distances were longer ago than mine e.g. your HM was wexford in May 09(?) mine was at the end of september. I think the Marathon training will have naturally improved times over all distances and you will be pleasantly surprised when you son a 5 or 10k race ;)

    Anyway today I decided that I haven't been putting in enough miles since the marathon and HH's 10k plan is not really big on miles. This weeks LSR was to be 5miles but I went a little further....
    14km (8.7miles) in 1:21. Pace 5:50/km HR 142 :eek:
    really enjoyed this run, as you can see from HR I took it really easy and enjoyed listening to Newstalks 'off the ball' all the way. I was just a bit annoyed about traffic and pedestrians at times, oh ow I wish the evenings were still bright and the parks were open :(
    Tomorrow I have a stag do to go to, unusually, it is kicking off with a 1hr game of football. I am raring to get back at that since I gave it up before the marathon training. I will use that as my x-training for the week.

    Anyway I am going to try to up the mileage over the coming weeks, HH 10k plan is good and I will follow his advice on speed workouts/hills etc but I am gonna add a few miles onto the slow runs.


    Nice to hear from you OI, hope you feel better soon. Maybe see you in wexford for the HM, I think it may be a goal of mine


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  • #42
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    menoscemo wrote: »
    Welcome to the Log Sub430...jeez your stats are incredibly similar to mine (age, weight, marathon times, goals), the only thing is your shorter PB's are a little slower, however I am certain that this is because your races over these distances were longer ago than mine e.g. your HM was wexford in May 09(?) mine was at the end of september. I think the Marathon training will have naturally improved times over all distances and you will be pleasantly surprised when you son a 5 or 10k race ;)

    That's good to hear, will be interesting to compare.
    Just out of interest what's your maximum and resting heart rate.
    I'm around 205 max - hit this on a treadmill session and 53 resting (this morning), it was around 47 during marathon training.

    As for the marathon, I wish it was Wexford but it was Longford at the end of August. I really enjoyed that race, hit my stride really early and felt strong at the end - actually ran back to see how the missus was getting on. Compare this to the DCM where I never really got going.

    So this morning I intended to do a run outside but the hero run became a softlad run, swapped the shoes for the slippers and onto the treadmill. ;)

    6m in 57:04 so 9:30min miles, avg HR 155.

    Followed this with some core work. Forgot how much I hate doing this stuff and how hard it is, oh well what doesn't kill you...

    So that's 5 days running this week for the first time ever, looking forward to a lazy Sunday.

    .


  • #43
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    Remember this?
    Overkill?

    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430|4|19|31|5 days running, no injury - happy with that|
    menoscemo|||||


    Back sore, abs sore, core stuff must be working. Challenging week but enjoyable, definitely prefer this than the hard slog of long miles.

    For any novices like me reading, I would defo recommend Glover's Competitive Runners Handbook as a starting point. I thought I understood why I was doing different types of runs but he breaks them down very clearly.

    I sometimes find it tough to hold back after reading other people's logs - "but sure if he's running 6 times a week and he's faster than me, then maybe I should do the same" - from reading Glover you realise that all people are different and it really is different strokes for different folks. I'm sure this is blindingly obvious for the more experienced runners but as a novice you're pretty much a sponge for information and it's easier to filter misinformation when you have a book for guidance. Glover is that book.

    (please nobody say Glover is a charlatan :eek:)


  • #44
    metamorphosis
    Registered Users, Registered Users 2 Posts: 4,991 ✭✭✭metamorphosis


    OI wrote: »
    Howya lads, great idea, nothin like a bit of virtual comradery. The very best of luck with the goals.

    Meno, you are doing well, stepped it up in terms of hill runs, weights etc. That stuff is gonna really stand to ya.

    I'm really struggling still. Even the 3 milers are tough. Left ITB is injured now, and I didn't want to admit it. Legs get fairly sore after runs, I think I need a prolonged period of rest (6 weeks) but I don't want to go back to square one. Only have 3 x 3 milers since the marathon as it is. Anyway, I like this idea, and best of luck to you both ;)

    Your left ITB and my right.
    We should set up a club man :pac:


  • #45
    OI
    Registered Users Posts: 377 ✭✭OI


    ULstudent wrote: »
    Your left ITB and my right.
    We should set up a club man :pac:

    It's both my left and right ITB, the marathon made a cod of the left one, nightmare, weight is rapidly heading northwards aswell, a well tomorrows monday.


  • #46
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    Sharing a log?

    People are going to start talking about you two...!

    I read Glover and thought the book was ok - certainly nothing wrong with it. If you liked it you'd probably also like Daniels Running Formula which (IIRC) is really strict about understanding exactly *why* you are running each session in a given program, what the point of it is. And if you want to be as good a marathon runner as you can be then you need the best book on marathon running ever written.


  • #47
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    :eek: I go away for the weekend and the log has turned int a gossip shop :D, normally I have to go down to the third page to find it!!
    Sub430 wrote: »
    Just out of interest what's your maximum and resting heart rate.
    I'm around 205 max - hit this on a treadmill session and 53 resting (this morning), it was around 47 during marathon training.:eek:

    The max I have ever registered was 184 at the 5 mile in July, I hope to beat this at the Jingle bells 5k, don't think it is more than 190 though. My resting HR is somewhere just under 50.
    Sub430 wrote: »
    Remember this?
    Overkill?

    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430|4|19|31|5 days running, no injury - happy with that|
    menoscemo|||||

    Maybe a little overkill as I intend to keep this log going long after HH 10k programe is complete. I hope to do next years 1000 mile challenge. Anyway get with the times!! It is km we are running in now!!
    --amadeus-- wrote: »
    Sharing a log?

    People are going to start talking about you two...!

    Meh, it is not as gay as calling yourself after a man who wore hotpants and a permed wig ;)


  • #48
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Anyway, back to the (s)log. Very unhealthy weekend involving a stag do, it included an indian a Chinese, a snackbox and about 12 pints of guinness :eek:
    Surpirsingly though it all kicked off with a 5 a side game of football. I haven't played footie in months so I was still stiff as a plank today, more so than after the marathon.
    Just back from a recovery run now. It is probably the easiest and slowest run I have ever done, I just didn't want to push myself at all, but I was still running ;)
    6.6km in 39 minutes, pace 5:58/km and wait for it .........AV HR 137:eek:

    Tomorrow night will be a track night, gotta decide between doing 9 x 400m or 4 x 1000m.


  • #49
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    menoscemo wrote: »
    . I hope to do next years 1000 mile challenge. Anyway get with the times!! It is km we are running in now!!

    Never :D the 1,609km challenge just does not have the same mystique, never I tell you (goes off to do a poll to see what the people want :D)


  • #50
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    I'm still in miles as treadmill calibrated in miles and Garmin in miles too. I suppose I should change that.

    Hills on the treadmill tonight. 10 minute warm up then:

    All at 6mph
    2 min at 1 incline, 2 at 2 incline, 2 at 3 and on until 2 at 8 incline so 16 minutes in total with a 4 minute cool down. Last 2 minutes was tough, heart rate up in the 180s.

    All done in half an hour though then outdoor football for an hour, coaching not playing so not too strenuous.

    Off for a bit of foam rolling now.


  • #51
    Sub430
    Registered Users, Registered Users 2 Posts: 642 ✭✭✭Sub430


    4m easy this morning. 37:37, 9:21 min/mile. Avg HR 151.
    A bit windy out there ;) (think it was curry night for the cows on the local farm).
    Half an hour strengthening and stretching.


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