Festina lente

RayCun · 14-04-2010 1:56pm #1

I've been posting here long enough, thought I might as well start one of these...

So... male, 38, running about 6 months now. My OH did the couch to 5k last summer, leading up to the Rathfarnham road race, and got me to do it too, leading up to the Jingle Bells run in Phoenix Park.

Naturally, the assumption is that if you start running (especially planning to run a marathon) at my age, it's a mid-life crisis, but I deny the charge. It's just the kids are old enough to give me a little more free time, and all this office work has had it's impact on my waist. But maybe that's what they all say.

But anyway, running suits me because it's easy enough to fit into my schedule (he says before he starts doing LSRs). No driving to the gym, no arranging times with other people, no need to talk to other people at all

My usual runs are home from work, which is either 4.5 or 5.4 miles depending on route, and a 3 mile loop starting at my house. I really have to get more disciplined about my pacing - usually I start off fast, slow down gradually towards the middle, and speed up again near the end. Yesterday was supposed to be my last longish run before Sunday so I stayed 9.30+ until about halfway, but then got bored so was around 8.30 the rest of the way home. (and yes, that is me running fast)
I won't be able to do this kind of thing on LSRs.

Races so far -
Jingle bells 5k - about 27/28 minutes (official time was 29.something, but the start and finish were very congested, no chip timing)
Raheny 5 mile - 46.34
MSB St Patricks Day 5k - 25.12

Upcoming -
Great Ireland Run on Sunday, Sportsworld 5 mile in May, then the Adidas race series and the DCM

Haven't decided yet on the plan for the marathon. On the one hand, I might go for a 4.30 pace. I'm pretty sure I could do it (assuming I keep up the training and don't get injured), and it would be nice to have a pacing group to run with. For my first marathon, the safe thing would be to set a low(er) target. On the other hand, I'm still on the easy uphill of training, so a sub-4 should be a possibility. And I might end up just spliiting the difference - forget the pacing groups, and make myself a pacing band for 4.15. decisions, decisions...

earnyourturns · 14-04-2010 7:07pm

Good stuff dude looking forward to reading about your progress towards the start line of the DCM. Enjoy the experience

RayCun · 15-04-2010 8:57am

2.41 miles in 25.39

After Tuesday's foolishness I've been feeling my right knee a little, so I took it very easy this morning. That's my last run before Sunday, I hope I haven't sabotaged myself...

RayCun · 18-04-2010 10:17pm

Great Ireland Run - 53:45

Pretty happy with that, overall. In the last couple of races I've run (Raheny 5 mile and MSB 5k) I've finished feeling that I had plenty of energy left, enough to really pick up the pace in the last 500 metres. But while sprinting to the finish is fun, it's probably not very efficient - however fast I manage to finish, it's probably only going to take 10/20 seconds off my overall time. So today, I tried to push myself all around the course, and have practically nothing left at the end. And I pretty much managed it, I felt I was going pretty fast through the first 5k, and didn't let off too much in the hilly second half.

Bad points -
It was pretty congested all the way around. Lots of walkers/very slow runners in the first half, people who really shouldn't have been in front of me given I started in the 45-55 group. But even once they'd been left behind, I had to watch the traffic all the way - some people getting knocked out by the hills, others getting their second wind and passing me out - it was pass and be passed all the way to the end. Keeps you alert, but kind of distracting, and the dodging and weaving added a fair amount to the distance I ran.
Like an idiot, I managed to mess up using my (new) Garmin. Instead of starting a new run, I was continuing Thursday's run, so I didn't have a time/distance reading all the way around. Did have a pace reading though, which was reassuring. But I don't get to check my splits from the day, which is a pain in the arse.

Good points
The organisation was good, the km markers were big, the water station efficient (thought there'd be another before the end though), the postrace tags/bags/meeting points all good.
Under 54! I can't complain -under 9 per mile is fine with me, especially with a second half as hilly as that. It was my first 10k, and I think that's a respectable start, but still soft enough a pb for me to beat in my next 10k. And my McMillan equivalent keeps going down (I think), so I'm still hoping for that sub-4 marathon.

RayCun · 20-04-2010 6:44pm

5.51 miles in 1.06.30 - 12.04 pace

I was a little unsure about even going out today - my right knee was still a bit stiff, and the muscles in my thighs - but I'm falling behind on the 1000 mile challenge

Plus I had all my running gear in work with me, so...

Very slow run home today, didn't know I could even run that slowly. But I feel fine after it, like I could have gone on for another few miles with no problem. Legs are more tired but less sore than earlier. Which is nice.

RayCun · 22-04-2010 9:30pm

5.4 miles in 58.15 - 10.48 pace

That was my toughest run in a while - sore shins for the first couple of miles and legs tired all the way home. It was supposed to be a low run anyway, but I don't think I could have gone much faster...

littlebug · 22-04-2010 9:41pm

It's only been a few days Raycun*. You'll get there. It took me a 2 weeks (and a sports massage) to get back to normal after a 10 mile race. Are you icing the shins?

(*besides I like reading about other people running as slow as me:p)

RayCun · 23-04-2010 8:47am

littlebug wrote: »

Are you icing the shins?

My brother is a much more serious runner than me, and the first time I mentioned sore legs after a run he started talking about ice baths - I thought he was kidding.
My shins are funny, I often get that kind of pain in them when I'm walking, but that's the first time I've got it from running. If I get it again in my next run I'll try the frozen peas...

RayCun · 24-04-2010 5:09pm

4.1 miles in 42.08 minutes

Another slow, tired run. Getting a little better though.

RayCun · 25-04-2010 9:29am

2.3 miles in 22.48 - 9.50 pace

Another slow run, felt tired immediately. Went a different route today, up to a local park, just to see what it was like and how long it would take. Luckily it was short...

RayCun · 27-04-2010 7:02pm

5.37 miles in 54.03 - 10.05 pace

That was much better. A little cramp around the 2 mile mark, but it went away, and I didn't feel I was dragging myself all the way around.

RayCun · 29-04-2010 11:07am

7.1 miles in 1.07.49 - 9.33 pace

Up to Tymon Park, around and back. I realised halfway around that this would be my longest run yet, in time and distance, and I'm pretty happy with it. No cramps, just the usual aches and pains, and I could have gone on for another mile if I'd wanted to. I still don't think I'm completely recovered from the Great Ireland Run, I'm not running as easily as I was the week before it, but I'm almost back (and I didn't stop running to recover, which I'm happy with)

Off to Spain now for some warm-weather training...

RayCun · 12-05-2010 12:04pm

9 runs x 3 miles - about 28/29 minutes each

Not going to enter details for all of them! On holiday with the in-laws in Spain. The original plan was to run every morning, but after a few days I needed a break, so I did 3 on 1 off for the 12 days. It was quite warm, even at 9/10 am, and the route was almost all hills, so I took it easy...

RayCun · 12-05-2010 8:35pm

4.5 miles in 41.40 - 9.16/mile pace
(more or less, Garmin was home, out of charge)

Very happy with that because it was an easy run home on a route I haven't done for 6 weeks or so. I didn't push myself at all but I think it's the fastest I've run it. Plus that's marginally faster pace than I ran in the Raheny 5, so I should be able to take quite a lot off my PB on Sunday.

menoscemo · 12-05-2010 10:17pm

RayCun wrote: »

4.5 miles in 41.40 - 9.16/mile pace
(more or less, Garmin was home, out of charge)

Very happy with that because it was an easy run home on a route I haven't done for 6 weeks or so. I didn't push myself at all but I think it's the fastest I've run it. Plus that's marginally faster pace than I ran in the Raheny 5, so I should be able to take quite a lot off my PB on Sunday.

Are you doing the sportsworld on sunday as well? See you there.

RayCun · 13-05-2010 9:50am

Yeah, it's my local race and my brother's club, so I'd be shot if I didn't turn up.

RayCun · 16-05-2010 5:10pm

5 miles in 39.59 (Sportsworld 5 mile classic)

I'm amazed and delighted with that. My previous PB was 46.34 in Raheny, I wanted to take at least 3 minutes off that, but the best I'd hoped for was 41/42.

It was a lovely day for a run, warm but not too hot, and the race itself was busy enough for company without being crowded. I'd planned to run between 8 and 8.30 per mile, and in the first mile out I knew I was running faster, but comfortably so. I'd ease off whenever I glanced at my watch, but would find myself running faster again soon afterwards. First mile went by in around 7.30.

Second mile I went a bit slower - 8 min/mile - third must have been even slower because I passed the 3 mile mark almost dead-on 24. I expected to keep slowing from here, but I passed mile 4 right on 32. The original plan had been to start speeding up in the last half mile, but I knew by then that wasn't an option, the best I could hope to do was hang on as close to my current pace as possible. Coming around the last corner I though I had nothing left. But then I saw the finish line, and the clock still on 39! Last 50 metres or so I knew I'd be racing the clock and managed to really sprint over the line. Stopped my watch on 39.59

menoscemo · 16-05-2010 5:18pm

well done Ray, and you're totally justified in taking your watch time. Since there was no chip timing it is the done thing IMO.
Did you see a few of us over to the left after the race with Boards vests? Next time come over and say hello if you see anyone. It is always nice to put faces to user names.

RayCun · 16-05-2010 5:20pm

I didn't see you guys I'm afraid - I went back to run in with my OH, and after that I was looking out for my parents and my kids, who were supposed to be at the finish line too. We'd definitely have come over and said hi.

Here's hoping the boards t-shirts are ready by the next race

menoscemo · 16-05-2010 5:24pm

RayCun wrote: »

I didn't see you guys I'm afraid - I went back to run in with my OH, and after that I was looking out for my parents and my kids, who were supposed to be at the finish line too. We'd definitely have come over and said hi.

Here's hoping the boards t-shirts are ready by the next race

Yeah those t-shirts would be great.
Your progress since Raheny is fantastic and you are about 30 seconds faster for this race than I was last year (it was my debut

). I'd say you'll be atking another chunk off that come the race series 5 miler...

dublinrunner · 16-05-2010 7:37pm

Hey, well done today, ill be keeping an eye on ur log cos i have pretty much the same goals with regard to time etc for DCM, and we also finished the same time , to the second, on the GIR! Weird, but good cos if you start doing loadsa more miles at a much quicker pace it will encourage me to get off the couch!! hehe! A really great run today, not sure i would have kept up with ya for that one!! I wish i had been there as i did it last yr and know they changed the course since, but theres always next year!
Best of luck with the training, with any luck we'll both be more confident of sub 4hrs nearer the time!!

RayCun · 16-05-2010 9:18pm

Yeah, one of the things I'm really pleased with about that time is that if you punch it in to the McMillan calculator, it gives you a sub4 marathon time

rainbow kirby · 16-05-2010 9:46pm

Nice running today, you must be delighted with the PB

RayCun · 18-05-2010 8:50am

3 miles in 29.20 (9.50 pace)

Short and slow recovery run after Sunday. Wasn't a lot of fun to run, but feel much better for it.
I haven't started the proper programme yet, but I'm starting to run now on the marathon training schedule - 3 mile recovery runs on Tuesday and Thursday morning before I leave for work, pace run home from work on Wednesday, LSR on Saturday. I want to get used to this running pattern before I start week 1.

RayCun · 19-05-2010 6:52pm

4.81 miles in 42.05 (8.45 pace)

That was a tough run. I'm still feeling Sunday in my legs so I'd happily have slowed down but the schedule says pace run so pace run it was. A little longer than planned too, because my Amazon order came in so I had to swing by and pick it up ("The Runner's Handbook: The Best-selling Classic Fitness Guide for Beginner and Intermediate Runner" by Bob Glover)

Anyway, aside from the tired legs, I find it really difficult to stick to a consistent pace - I don't know how pacers do it. My most common pace seems to be 8.30-8.40, but when I look at my Garmin I could see anything from 7.45 to 9.45, without much of a clue before looking what it's going to say. Oh well, I suppose it will come with time...

Total this week: 7.81 miles

RayCun · 20-05-2010 8:42am

3.03 in 29.59

Another early morning recovery run. Legs still tired and tight from Sunday and yesterday, so no danger of me running this too fast. I think next time I race I'll allow an extra days recovery before my next pace run, this week has been too hard! Anyway, a break now until Saturday's LSR, next week should be much easier.

Total this week: 10.82 miles

SUNGOD · 20-05-2010 12:10pm

hi ray 6 minutes of your 5 mile PB is fantastic your obviously doing all the right things , well done

RayCun · 22-05-2010 10:57am

7.95 miles in 1:22:45 (average 10.24 pace)

LSR (longest to date) Tired this morning, no energy in the legs, so it was just a matter of slogging it out. At least it was a nice day for it.

Off to Amphibian King tomorrow to get some new runners. Expect to see my mileage double effortlessly next week!

Total this week: 18.77 miles

RayCun · 25-05-2010 8:54am

3 miles in 27/28 minutes (Garmin was taking ages to get a signal so I just turned it off)

Still a few niggles from the weekend, in particular just over my right knee. Hope it clears up by Saturday.

New runners - went out to Amphibian King on Sunday, got a pair of Mizuno Wave Inspire 6. They were very good out there, really knew their stuff. These runners have more support on the inside of the foot - watching the video of me running you could see some secondary movement after my foot landed. More so on the right leg, and more than usual because my knee was tender, but I recognise the movement, I often get it when my legs are getting tired.

Anyway, it'll take some getting used to these runners too - that movement is gone, but I feel like I have more weight on the outside of my foot now. I'll break them in over a few weeks in recovery runs before trying any harder runs in them.

Aimman · 25-05-2010 1:15pm

RayCun wrote: »

(Garmin was taking ages to get a signal so I just turned it off).

I'm gettin that lately too. I reckon the martians are picking off our satellites one by one, making it harder to get a signal. Invasion is imminent any day. Think Jim Corr mentioned it. lol.

Good luck with the new runners. Hope they do the job.

RayCun · 26-05-2010 6:29pm

4.46 miles in 39.20 (average 8.49)

Pace run home. Knee was still bothering me a little this morning, but it had cleared up by lunch. A little tender again at the beginning and end of the run, but nothing too bad. Back to my usual runners today, will wear the new ones in the morning for the recovery run.

RayCun · 27-05-2010 8:40am

3.04 miles in 29.36 (average 9.44)

Another 6am recovery run. Don't know if it's the early start or the running the day before, but I felt very tired. Glad I didn't have to try to run faster than that.

New runners again - felt much more comfortable today, I'm getting used to them, or they're getting broken in, or my legs were in better shape today, I don't know. I will have to loosen the laces on my right foot though - my feet are slightly different sizes, and in my other runners, my left foot tends to slip a little because it's smaller, while these feel too tight across my right foot.
Or maybe I'll wear one of each!

Total this week: 10.52 miles

RayCun · 29-05-2010 2:46pm

10.23 miles in 1.40.50 (average 9.51)

Longest run yet, and it went well. Up to Tymon, wandering around both sides of the M50, and back home again. Legs were tired by the end, but no pain, could have gone on longer if necessary (but I'm glad it wasn't - I'm going to feel this tomorrow)

Total this week: 20.75 miles

dublinrunner · 29-05-2010 4:45pm

well done

a good bit of stretching and fingers crossed you'll be grand tom! Breaking the 10milemark was a big mental barrier for me, after that its not as scary adding 1 or 2miles! 15 is my next barrier....:eek:

RayCun · 31-05-2010 8:47am

3.02 miles in 30.54 (average 10.14)

Slow recovery run, on a Monday this week as per RainbowKirby's suggestion. Remembered to loosen the laces on my right runner, no problems there any more. Made a point of doing a few minutes walking at the beginning and end of the run. I'll keep that up for the morning runs at least, let my legs loosen up a little.

Total this month: 76 miles

Month|Miles
January|38.8|
February|35.5|
March|48.7|
April|70|
May|76|

RayCun · 02-06-2010 7:08pm

5.4 miles in 49 minutes ...more or less

Annoying run today. Garmin was switched on accidentally in my bag some time, and quit out almost immediately. I went out too fast - knew it was too fast, but since today is my pace run I decided I'd rather be too fast than too slow. Listening to podcast on the way but accidentally skipped forward to the end. Second half of the run I was too hot, slowing down, feeling stiff just below my left knee, and really felt like slowing to a walk - something I haven't done in six months - but eventually made it to the last straight and got home. Over with now anyway. Walked around the block when I got home, and did a longer stretching routine than usual, intend to keep this up.

Total this week: 8.4 miles

RayCun · 03-06-2010 8:29am

3.02 miles in 30.04

Another slow recovery run. Warmed up and down with a few minutes walk, legs feel tired but okay.
I'm planning to start the marathon programme in the week of the 14th, so I think I'll make next week a very easy week, just a few short and slow runs. I could do another 20 mile+ week next week, and then week 1 would be a step back of a few miles, but I think I'm better off giving my body a chance to recover more before starting the training. The next few months are going to be hard enough - an extra ten miles before I start isn't going to help much, but a rest week could make a big difference.

Total this week: 11.4 miles

rainbow kirby · 03-06-2010 10:16am

RayCun wrote: »

an extra ten miles before I start isn't going to help much, but a rest week could make a big difference.

Have to say I agree. Might be a good time to throw in a bit of cross-training too (swimming/cycling etc).

RayCun · 03-06-2010 11:11am

I don't know about that! I'd have to learn to swim properly, or get a bike

I'll probably walk home from work a few times next week...

RayCun · 05-06-2010 1:56pm

13.11 miles in 2.10.09

So I decided a few days ago that next week would be a rest week with only a few short runs, and today would be my last big run before starting the training. So then I thought... if it's going to be a long run, and I'm going to have an easy week to recover, why not make it a long run? How about a half-marathon?

So, up to Tymon, one loop around bringing me up to about six miles, then down to the shops for a bottle of water and a gel, and back up for another wander around then back to the house, with a little detour to get me up to 13.1. Total disassociative running, one podcast (iTunes U on the US civil war) after another (Mark Kermode's film reviews - hilarious rant about Sex and the City 2), just letting the legs do their thing.

Managed to keep the pace steady between 9.45 and 10.15 pretty much all the way around.

Marathon test run in a way - wore the singlet I got from Oxfam, testing out running gels - but also a confidence booster before the training really begins. I know I can run a half-marathon distance now, that'll carry me through the first few weeks. I have a week spare in the training plan, if I really need a break. So now all I need to do is run twice as far, a minute per mile faster. No problem :rolleyes:

(Gel was caffeinated green apple - tasted vile, but didn't upset my stomach at all. Will try some more flavours/brands over the next few months)

Total this week: 24.5 miles

littlebug · 05-06-2010 9:43pm

Nice run Raycun!
I've used those apple gels too and they've worked well. I don't mind the taste as long as I knock back some water with it. I had 3 of them in Connemara and had no problems with them.

RayCun · 07-06-2010 11:34am

3.18 miles in 29.53 (9.23 pace)

Recovery run - a little longer than the usual 3 just to get me up to 300 for the year. I was surprised by how easy this felt, I was expecting to feel much worse after Saturday's long run. I did a fair amount of walking over the weekend, it probably helped keep my muscles loose, and I'm being more conscientious about warmups, warmdowns, and post-run stretching.

Anyway, I expected to struggle around at about 10 minute miles, but discovered after a few minutes that I was cruising around 9.30, and kept that up all the way around. Which was nice.

Blueskye · 07-06-2010 2:56pm

Nice one on the half marathon. Definitely a confidence booster. You'll be flying it by marathon-time.

Dave_ · 07-06-2010 3:35pm

Been reading your log Raycun, we seem to be at a similar level.

Great running at the weekend with the half. I took a week off myself last week but looking forward to upping the miles again this week and next.

RayCun · 09-06-2010 9:03am

3.42 miles in 28.49 (8.25 pace)

Easy week continues with a short pace run this morning.

Total this week: 6.6 miles

RayCun · 09-06-2010 10:09am

noticed that this table didn't match the 100 mile challenge, so naturally I had to drop everything and fix it...

Month|Miles
January|38.8|
February|35.5|
March|53.2|
April|72|
May|75.9|

RayCun · 10-06-2010 8:32am

3.02 miles in 28.29 (9.29 pace)

Usual early morning easy run.

Total this week: 9.6 miles

RayCun · 12-06-2010 1:43pm

9.1 miles in 1.27.03 (9.34 pace)
(9.36/9.20/9.42/9.43/9.35/9.41/9.34/9.21/9.38/8.59)

Not following my own advice :mad:
Every time I looked at my Garmin my pace was in the low 9s. I'd slow down, but whenever I looked again my pace was back up. I think it's because I was on a new route - finding my way through to Phoenix Park from Walkinstown - and I'd unconsciously speed up.

Anyway, found my connecting route through, it's only a little further than the run to Tymon so I'll be going up there for a few runs this summer. Also discovered that there are no footbridges over the Liffey between Chapelizod and the South Circular, and that Landsdowne Valley Park is a dead end, with only one entrance (on Davitt Road). I'll know for next time.

(Shoe update - the Mizunos are fine, wore them today and forget I had them on. The shorts I got the same day chafe too much though, which is a pity as they have more pockets than my Adidas shorts. In more TMI news, I really need to get some Bodyglide...)

Total this week: 18.7 miles

Dotcomdolly · 12-06-2010 2:21pm

RayCun wrote: »

The shorts I got the same day chafe too much though, which is a pity as they have more pockets than my Adidas shorts. In more TMI news, I really need to get some Bodyglide...)

Total this week: 18.7 miles

New shorts for me so

I'll save the fat off the roast chicken, that'll do you instead of bodyglide

RayCun · 14-06-2010 9:33am

3.02 miles in 27.40 (9.13 pace)

Easy run this morning but I left my iPod behind and got a bit bored, so I threw in some strides. The easy pace was about 9.40, I think, and the strides around 7.10. Picked up the pace again for the last quarter mile home, around 8.40. Missed my bus then this morning, so had a 4.5 mile crosstraining walk in to work...

Bit of a pull on my upper left thigh, hope the run and walk have stretched it out.

RayCun · 16-06-2010 6:50pm

5.01 miles in 43.41 (8.43 pace)

Not a particularly pleasant run. Very hot, and various aches and pains throughout - upper left thigh sore again at the beginning, first my left calf then my right cramping up, and I noticed towards the end that my left foot was splaying out when I landed. All things I'd understand if I'd run twice the distance, but not in a five mile run home. Probably didn't help that I went out too fast (first two miles under 8.30), and stayed too fast all the way home (supposed to be running at 9.00, every split was under that).

Total this week: 8.03 miles

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