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Turning a mule into a race horse.

  • 08-01-2014 11:13pm
    #1
    Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭


    It's time for me to venture back out into the world of boards.ie training logs. :)

    In running terms I am a mule.

    mule2.jpg

    A slow mule and an overweight mule at that but we are making progress on this front.

    Mules of course tend to be slower than horses and are stubborn creatures however in some circumstances can actually match and beat horses. Here's an old story about a pacing mule I found interesting. For the moment I don't mind being the mule but I do intend to race with the rest of the horses here some day. :)

    History To Date:

    I've made all the beginners mistakes - (and am ready to make the graduating to intermediate ones ;) but am hoping a log here might help me avoid them) Ran like a lunatic every run, tried to beat my PB each run and was disappointed if I didn't. Set my goals too high, changed my goals too often etc etc.

    I started running early in 2012 from a zero base. Literally off the couch. I was overweight (still am to be honest but we will get to that shortly :) ) I originally started off with a time goal for a 5 mile race following the couch to 5k program but as time progressed turned my sights to the 2012 Dublin marathon. Why you ask ? I fell into a trap where I equated distance with success. After getting to 5k I wanted to be able to run 10k at a time - then a half marathon and ultimately an ill fated go at DCM. It never sunk in that progress could be made dropping times on shorter runs too ! An injury sustained about 6 weeks out knackered my training at a critical point but I went ahead and ran anyway (ran / walked to be more accurate) covering the distance in 5 hours 36 minutes. Realistically this injury was caused by doing too much too soon, off too little a base and carrying too much weight.

    An attempt to restart things early in 2013 was also scuppered by injuries and personal circumstances changing but I eventually got back out there in August and have gradually brought some fitness back - starting off with the smallest of runs 2 or 3k at a time and bringing things up to a LSR of up to 12k.

    Current Official PB's are:

    5k 28:24 (Remembrance Run Nov 2013)
    10k 1:02:51 (DLR Bay 10k 2012)
    Half Marathon 2:18:30 (Race Series 2012)
    Full Marathon 5:36:53 (DCM 2012)

    So most definitely mule standard at the moment. ;)

    The Goal:

    I want a proper crack at a marathon and am targeting DCM 2014. In perfect hindsight jumping into marathon training so soon and carrying the weight I was carrying was a mistake which led to the injuries I sustained so DCM 14 is the goal to give me plenty of time to build a solid base before embarking on marathon training. I will know by August if it is feasible this year but if I need to push that out to spring 2015 then so be it. Along the way I need to shift some weight. Back in 2012 I was just shy of 17 stone. Weight has fluctuated since then - had gone down to 14 Stone pre marathon, back up over 16 stone (to my shame) when I was off injured and currently stands at just under 15 stone.

    Getting there:

    I'm joining a club at Fit4Life level. I wanted to do this last year but couldn't get a club training at a time that suits. Good news though is circumstances have changed a bit and I should be able to commit to at least one day a week at a club. I will continue to gradually increase distances and improve paces, keep the diet in check and hopefully will see some good results later in the year. Shouldn't be too hard to improve on the current times.

    Between the guidance and support of a club and you good folk I know I will be in good company along the journey.


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Comments

  • Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Great stuff! Good luck with the club.
    What kind of running are you currently doing?
    Best of luck :)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Wed 8th Jan

    8.3 k - Avg Pace 7:15 km

    First run of the year. Slow / easy pace.

    (I've always tracked myself in kilometres but am giving a lot of consideration to changing to miles as most people here log in miles and I'd like to be speaking the same language as such :) ) I only went with kilometres in the first place as when I started off I was using a phone app that gave feedback every 1km or mile and picking kilometres meant more regular feedback. Plus 26 miles sounds less than 42 kilometres. !


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Ososlo wrote: »
    Great stuff! Good luck with the club.
    What kind of running are you currently doing?
    Best of luck :)

    Thanks Ososlo

    Generally aiming for one LSR a week which is in and around 10/12k. Two maybe three smaller runs of anything from 3k to 6k. Pace varied on these - mixing between recovery, easy and 10k race pace. No great plan there - just enjoying the running and doing what came naturally. These distances are gradually growing. At one point the LSR was the 3k :D

    I will knuckle down into a proper plan in the next few weeks when I nail down what races I will be aiming at this year.


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    Good to have another Spurs head on here!

    Welcome back.


  • Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    Best of luck with the log. Will be following with interest. :)


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  • Closed Accounts Posts: 1,824 ✭✭✭vitani


    Best of luck with the log. Might see you on the starting line of DCM. :)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Took the plunge and converted to miles - First run tonight.

    Legs were still a bit tender from Wednesday so this was done at easy / comfortable near recovery pace. Turns out my easy pace is 10:30 / 11:00 minute miles.

    Splits were

    11:02
    10:54
    10:14

    reflective of the fact the first half of the run is uphill (overall climb of 45ft) and therefore the last half is a bit of a gradual descent. Effort level was constant throughout and I made a point of not pushing too much.

    Messed up my half way turn though and got back home at 2.85 miles meaning a lap of the local block was required to tick the 3 mile box. Runners OCD :)


  • Registered Users, Registered Users 2 Posts: 297 ✭✭Deedee2012


    Welcome to miles, I can understand what your runs are about now :-)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Deedee2012 wrote: »
    Welcome to miles, I can understand what your runs are about now :-)

    I'm now bilingual ;)


  • Closed Accounts Posts: 2,642 ✭✭✭TRR


    where do you do most of your runs and what sort of surfaces? Is it all road?


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  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    TRR wrote: »
    where do you do most of your runs and what sort of surfaces? Is it all road?

    All road and in the local area of Blanchardstown / Clonee / Dunboyne. Haven't ran in the Phoenix Park for a while but it's a place I enjoyed running in. Getting the time to travel down has been an issue. Used to run on treadmills in the gym but haven't for quite some time now.
    I did try running on grass in the park but found it uncomfortable on the uneven surface.


  • Registered Users, Registered Users 2 Posts: 218 ✭✭irish_bhoy82


    Best of Luck Pacing Mule


  • Registered Users Posts: 2,297 ✭✭✭SamforMayo


    Best of luck, like the pic! Looking forward to great progress!


  • Closed Accounts Posts: 3,957 ✭✭✭digger2d2


    I know you're new to boards.ie backslash A/R but have you ever thought about mentoring the DCM Novices? ;)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    digger2d2 wrote: »
    I know you're new to boards.ie backslash A/R but have you ever thought about mentoring the DCM Novices? ;)

    :D

    It's on the top of my to do list. What could possibly go wrong if I were to be asked to do it ?? :D


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    6 miles (ish due to gps issues)

    Really enjoyed today's run. Was in the mood for it right from waking up. Sundays are the only day of the week I am not up at 5am for work so Sunday morning is a chance for a little lie in time. By 8 though I was half asleep fighting an urge to get up and go out running. Not much resistance put up :) As I posted in the rave thread I recently discovered Spotify and today I hit The Doors on random and headed off reconnecting with songs I hadn't heard in years.

    Idea was for 6 miles of a LSR standard. Set off but got confused by the pacing on the watch which at one point had me at 20 minute miles (I'm slow but not that slow!) then 4 minute mile pace (sadly not likely to ever be that fast :D ) so I figured the GPS signal had been screwed up a bit. Looking at the strava data afterwards I was probably a little short of a full first mile but due to moving time adjustments Strava gave me a way off split.

    Very comfortable pace as would be expected of a LSR. I decided to open it up a little for the last mile and aimed to do this at around current target 10k pace (not knowing what that would be in minutes per mile - I was doing the maths of it but in the end just upped the pace to not all out but a little uncomfortable) The last half mile of this would have been back downhill with the first third or so uphill so the split is not 100% indicative of the pace for effort it should be but is thereabouts for a sub 1 hour 10k which is the next short term goal.

    Splits:

    8:46 (my watch had me at 10 minutes at the split which would have been short of a mile anyway)
    11:02
    11:01
    10:41
    10:39
    9:31


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    I've only found 4 potential races that suit this year so far but I'm sure there are more.

    (I work Saturdays so races have to be Sundays, Bank Hols or evening time and close to Dublin if not in Dublin itself.)

    9th March FIT Magazine 10k Phoenix Park
    23rd March Wicklow 10k / Half Marathon
    August Bank Holiday: DLR 10K or Rock n Roll Half (Assuming both follow last years schedules)
    End October DCM 14

    If anyone knows of any others that fit in please let me know !


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    I've only found 4 potential races that suit this year so far but I'm sure there are more.

    (I work Saturdays so races have to be Sundays, Bank Hols or evening time and close to Dublin if not in Dublin itself.)

    9th March FIT Magazine 10k Phoenix Park
    23rd March Wicklow 10k / Half Marathon
    August Bank Holiday: DLR 10K or Rock n Roll Half (Assuming both follow last years schedules)
    End October DCM 14

    If anyone knows of any others that fit in please let me know !

    Bob Heffernan 5k (Enfield) is usually during the week and is around may
    Dunshaughlin 10k is a Saturday evening if thats any use / June
    Tom Lynam Midsummer 5k usually a Sunday in St Annes park roughly June

    Just a few off the top of my head


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    Dunboyne 5m is a Tuesday PM also, think it's late may early June.


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


    +1 to the above races, also consider the St Cocas 5k (kilcock). Normally last friday in June starts 7:30pm. That and the Bob Heffernan are two of the fastest 5ks around...


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  • Registered Users Posts: 799 ✭✭✭wowzer


    Dunboyne AC 4mile the last Sunday in March, you can't get more local than that PM.


  • Closed Accounts Posts: 1,866 ✭✭✭drquirky


    menoscemo wrote: »
    +1 to the above races, also consider the St Cocas 5k (kilcock). Normally last friday in June starts 7:30pm. That and the Bob Heffernan are two of the fastest 5ks around...

    Bob Heffernan 5k is probably my favourite race in Ireland. You will not find a faster 5k course.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Thanks very much for the suggestions.

    First up will be the FIT magazine 10k in early March. It's 8 weeks away which will give me a chance to follow a 10k plan into it. Mrs Mule is banding together a few of her friends to start running and they are going to aim for the 5k on the same day. The 10k race here if last years reports are anything to go by is more geared up for beginner / slower runners and this will suit me perfectly :D

    The Rock N Roll half is perfect timing for a realistic assessment of the chances of a decent time (for me) for DCM 14 so that's a near cert at the moment.

    I will definitely slot in a few of the other races along the way too.

    Goal time at moment is to break 1 hour which would be a PB. From a personal perspective versus my 2012 tilt at things achieving this target would put me ahead of the fitness level I had in August 2012 which would be a big confidence boost for what is to come.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    3 miles at a bit of pace. Not all out pace but was a bit of a workout.

    Splits:

    10:20
    10:21
    9:41

    Again skewed splits due to the hill start and end where I live. Gradiant adjusted pace according to Strava was

    10:00
    10:19
    10:00

    which is reasonably consistent.

    So just under half the 10k distance at a little slower than 1 hour pace (rough maths tells me it would land me home at 1:03:00 if replicated across 10k. 8 weeks out I'm happy enough that a sub 1 hour is a very reasonable target to aim at. Might actually be a bit soft to be fair but I've learned from previous mistakes not to push too hard too soon.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Recovery run tonight.

    4 miles at average pace just under 12 min miles.

    I set out to do a recovery run as things were a bit tender from Tuesday. I ran a lot slower than normal, hardly broke sweat, breathing was near normal everyday and muscles were all grand. However I got a really bad stitch 2 miles in which made the run quite uncomfortable. Couldn't shift it at all although it eased off when running faster or slower (which was walking!) Sign of dehydration I think so must get religious on water intake.

    On the way back in a local scumbag coming towards me thought it would be funny to roll a football at me. I wasn't meant to do this - I was meant to just kick the ball away in frustration but my toe punt / balloon effort smashed him in the face. :D Went on my way with a healthy smile. :)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Sometimes the running Gods conspire against you.

    Got up this morning full of enthusiasm for a LSR. I had a 10 minute DIY job to do beforehand - taking down some shelves in the playroom. Mrs Mule is on a mission to overhaul the house ! These shelves were put up by yours truly 6 years ago. And it turns out that 6 years ago a screw went through a hot water pipe :o which duly started gushing once said screw was removed today. 10 minute job turned into a 4 hour nightmare.

    Wasn't in the mood for it at all after this. I only got to go out at 4pm and even at that was squeezing time out between other things that were on todays schedule - time that wasn't really there. Left the house in a dilemma - do the planned LSR anyway or shorten it down. Reasoning here was that the intention is to take in a session with a local club tomorrow evening with a view to joining up and I'd normally have taken a rest day after a LSR. So an early morning LSR would have been reasonably ok but a late evening one could be a bit too late. Once I got out though I felt good, was enjoying the run and reasoned to myself that it is only 7 hours of a difference. Go ahead and run the LSR. At that point I eased it off a little bit bit as I had gone out with one eye on a half pace run.

    1 non running observation from the run today:

    Horses are far friendlier creatures than dogs. Passed two fields / gates with horses in them and got a friendly nod and gallop beside me down the road. Passed three gates with dogs who all seemed intent on ripping me apart.

    7 miles avg pace 10:33


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Took the plunge tonight and dropped down to Donore Harriers fit4life session to see how things went. Was a bit surprised by a) the amount of people there and b) by the fitness levels of the group. Turned out tonight was a hill session in the park on a half mile loop just inside Chapelizod gate. This was nowhere near beginner standard at all. In fact I've a bit of improving to do to hold pace with the top tier of the group.

    1 mile warmup then 8 x .5 mile loops with 1 min rest between.

    Didn't have my watch with me so no idea of pace but it was definitely challenging.


  • Closed Accounts Posts: 1,866 ✭✭✭drquirky


    Took the plunge tonight and dropped down to Donore Harriers fit4life session to see how things went. Was a bit surprised by a) the amount of people there and b) by the fitness levels of the group. Turned out tonight was a hill session in the park on a half mile loop just inside Chapelizod gate. This was nowhere near beginner standard at all. In fact I've a bit of improving to do to hold pace with the top tier of the group.

    1 mile warmup then 8 x .5 mile loops with 1 min rest between.

    Didn't have my watch with me so no idea of pace but it was definitely challenging.

    Thats exactly where you wanna be. Run w/ lads faster than you and you'll get faster! Good stuff. Make sure you run super easy recovery on your next run though!


  • Registered Users, Registered Users 2 Posts: 3,821 ✭✭✭blockic


    Great stuff PM, you'll benefit from the club no end!


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  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    drquirky wrote: »
    Thats exactly where you wanna be. Run w/ lads faster than you and you'll get faster! Good stuff. Make sure you run super easy recovery on your next run though!

    Good call.

    Really feeling it in the heels in particular today so rest day today and very gentle recovery run tomorrow.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    3 Miles Recovery Run @ 11:33 avg pace

    Didn't really enjoy this run to be honest. Was a bit tender before, during and after but that wasn't the issue. I felt like tonights run was a chore rather than something to enjoy. This tends to happen me on recovery runs in particular where there is no challenge to be met. The recovery run was needed after the 2 days back to back harder sessions (relatively speaking for me) and I knew it wouldn't make any sense to go out at pace for this.

    Paradoxically I find it harder to run when the run is easy. Hopefully that makes sense to some of you and I'm not a loony. :pac:

    (20 miles into the marathon I'm sure the above statement will make feck all sense too)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Tonights lesson - everything is relative :D

    Got down to the club for tonights run. The way the club works is Mondays are for either hills or track sessions and Wednesdays are for a straightforward run. Didn't make it down last Wednesday so tonight was my first run within the group. I had a choice of 5,6 or 8 mile groups but was warned the 5 mile would go out at a bit of pace. I felt 8 miles was too much for me personally for a midweek run so went for 6 at "gentle" pace.

    The lesson: one persons gentle is anothers all out :p

    I wore my watch but couldn't see it in the dark of the park so only got to look at splits later. What did happen though was 2 miles in I was struggling. It was going to be a huge effort to maintain this and I felt it would be stupid to do this tonight. (Now you can call that wimping out or you can call it smart - might be a bit of both :D but I've been feeling tender since last week and the last thing I want is to cause an injury) I let the group go on a bit and dropped my pace back and also cut a bit of a short cut back ending up at 5 mile run.

    A look at the splits afterwards had the first mile at 9:00 with a grade adjusted pace of 8:38, second mile at 9:30 - much too fast for me at the moment :o As was mentioned before by Quirky run with faster people and get yourself faster so all is good. My plan now is to move training around to target Wednesday as a longer run / harder session. Give me a few weeks and I will be able to keep up all the way !


  • Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    I don't think you were wimping out at all. Sounds like it's a bit aggressive for you. Is this a Fit for Life group? I've read a few times on Boards about relatively new runners (running just a year or two) joining clubs and end up getting injured as they're trying to keep up with a pace that's just too fast for them.

    Is everyone else in the group finding the pace fine? Were you told when you joined that it was for your level? Were you told what kind of mileage/pace you should be capable of running prior to joining?


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Ososlo wrote: »
    I don't think you were wimping out at all. Sounds like it's a bit aggressive for you. Is this a Fit for Life group? I've read a few times on Boards about relatively new runners (running just a year or two) joining clubs and end up getting injured as they're trying to keep up with a pace that's just too fast for them.

    Is everyone else in the group finding the pace fine? Were you told when you joined that it was for your level? Were you told what kind of mileage/pace you should be capable of running prior to joining?

    Yeah it's Fit for Life but at same time the standard does appear to be above Fit for Life level. On the first night I was asked about my current running times and distances and the response was I'd be well capable.

    Was chatting along way tonight (also a first for me and not helping me keep up :pac:) and afterwards and I asked about the standards there. The club website mentions 3 levels of Fit for Life - Walkers, Walk / Joggers and then Joggers but from what I can see everyone there is at Jogger / Runner level. There was mention of walkers having joined and left. In contrast another local club had warned me off joining their group as being more at couch to 5k level and I would obviously be well above that. If anything I suspect the club is a victim of it's own success in that the Fit for Life group is nearly too fit. I'm happy enough though. I'm experienced and strong enough mentally to know when I need to hold back / run to my own paces but at the same time having a target a little above me to aim for is good for progress. :)


  • Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    sounds like you have it under control so. At least you're confident and sensible enough to know when to back-off. Many wouldn't I'd imagine. As we all know, nothing's worth getting an injury over. Best of luck with it. I'd say if going with a 9 min/mile group again, maybe do a slow mile or two on your own first as a warm up. I think that's what I'd have to do as I couldn't just jump into a faster pace run straight off.


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  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Sounds like you made the right call regarding pulling back. Perhaps look at the wednesday session as your tempo day and as Ososlo mentioned do a mile or two warm up yourself and hang with them for 2-3 miles and then tail off. This will help bring you on and supplement these two session days with your own easy running.

    What can happen in these incidences sometimes is that many of these people are beginners who end up racing their easy runs and haven't learned as of yet the importance of slow easy running. It could be a case of (given your background) being ahead of the curve with regard knowing how to train smarter.

    I know in my club similarly there are relatively new runners in the club (2-3 years running) who would fly by me with regards easy long run pace but their race times wouldn't match up


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Bit of a mixed week on the training front. Had a session on the bike and also had a swim but that's as close as I will be getting to triathlons. :pac: The storms of the last few days were a metaphor for the proverbial **** storm I ran into in work life so running was kept to an unfortunate minimum. I did though get out for a small 3 miles on Sunday.

    Missed Mondays hill session at the club but got down tonight for the weekly run in the park. Totally pissed off to a) forget my watch and b) find out after the run that my backup option of the strava app on the phone had paused 7 seconds into the run :mad: The run itself was much better than last week. Was talking to one of the lads in last weeks group before the run and he mentioned that he had found last weeks pace a bit high too. It turned out he was the only person interested in doing a 6 mile session tonight and I said I would join him if the pace was a bit slower than last week. Had a very enjoyable 6 miles at comfortable conversational pace. Thankfully he had a watch on so I was able to grab the session details at the end. Worked out at 6 miles in just over an hour @ 10:20 average pace. Very happy with that.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Not quite according to plan this one.

    Set out to do / what this should have looked like:

    1 mile easy / warm up
    2 miles at 10k race pace (9:30)
    1 mile easy / cool down.

    My logic here is I am 4 weeks out from the current goal 10k race (more about that shortly) and over the next 4 weeks I want to do one run a week at race pace gradually building up to the full 10k at race pace on race week.

    What actually happened:

    1 mile easyish 10:07 (bit too fast)

    1 mile 8:42 (way too fast)
    0.6 mile 9:00 pace (again too fast)

    Basically I went off at too fast a pace. Took me too long to settle at the increased pace and when I did settle was running too fast. I was like an engine stuck in gear though, was trying to bring it back down gradually but never got it down to the pace I should have. At 1.5 miles into the pace section though I turned into an almighty head wind. Enough to near stop me in my tracks despite maintaining the same effort. Decided there and then to cut the pace section short and drop to easy pace. Shortly after dropping to easy pace I started to feel tightness and pain in both lower calves / achilles area and my inner injury alarm bell went off. Stopped to walk for a bit / stretch out the tightness which cleared things up. Jogged home at easy pace:

    1.3 miles @ 10:39.

    Just shy of 4 miles in total. Really need to get better control of my session pacing or it will bite me in the ass.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    So the race I am looking to do is the fit magazine 10k on 9th March. Target is sub 60 min. Found out today that the route is 2 x 5k laps of the course which I ran for the remembrance run 5k. This means two visits into and more importantly back out of the furry glen in the park. The hill back out is tough and the thoughts of hitting it a second time 7/8k in are not too appealing. ::( Ran the 5k in 28:23 so sub 1 hour should still be achievable. Time will tell but in the mean time I need to get a couple of practice runs in on hills.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Had my first ever track session tonight.

    1 Mile warmup. Then 12 x 400m at circa 90% effort with 200m walk / gentle jog in between.

    1:53, 1:54, 1:56, 1:57, 1:55, 1:54, 1:53, 1:57, 1:58, 1:54, 1:55, 1:48

    Didn't really know what to pace these at. Went out quite fast (for me) but kept a little back knowing there was 12 reps to do. The fastest lads in the group were running these a little faster but I would catch them by taking a slightly shorter / faster rest. I think I had the pacing right for me as by lap 10/11 I had to really work to hit the target time. For the very last lap I picked the fastest guy and stuck like glue to him ...... for 200 metres :D at which point lungs were exploding and legs were aching and I had to let him go. Still a 5-7 second improvement on the lap.

    Thoroughly enjoyed the session.


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  • Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    That's a cracking session - nice and consistent too so you really nailed it.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    I was originally going to sit down and throw down a very quick nothing fancy or remarkable, happened, just logging it, post about tonights run but looking at it now I am actually seeing some improvements - improvements I would have to credit to joining a club. Even though this was only a few weeks ago.

    Yesterdays weather was a write off running wise so I organised to run home the 5.3 miles today from Dunboyne. This involves a 100 ft climb mostly done over 1 mile. I don't get to do this route too often so it's an interesting comparison point. The idea was to do this comfortable. Not 100% easy but comfortable. Off I went comfortable but a glance down at watch said I was running faster than my normal easy pace. My last run was a club session where I was running 400m strides and I think I was still in tune with these. Things slowed down slightly for the rest of the run partly because it was uphill. When I got to the 100ft over 1 mile climb mile I powered up it with not much problem at all. Over the past few weeks at the club I've been doing hill specific sessions and running on hilly routes too and I found today that the hill just wasn't scary anymore. Scary does sound over dramatic a word though.

    Splits were:
    9:35
    9:58
    10:06
    9:53
    9:52
    9:08 (pace for .3 of mile)

    The climb coming from approx 3.5 - 4.5 miles in.

    This was a good 30 seconds per mile faster than my usual comfortable pace and on an uphill route. The particular climb has a strava segment which I smashed my PR on today by over a minute whilst not really racing. Small signs of progress being made and a happy Mule I am. :)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Indulged a little bit last night so scheduled a recovery / punishment ;) run for this morning.

    I'm normally up at 5.30 every saturday for work but am off this weekend so I had a good morning ...

    Up at 8 = 2.5 hour lie in.
    No work to go to.
    4.5 mile run at easy recovery pace.
    Spotify with a rock cheesefest classic ....
    Bon%2BJovi%2B-%2BNew%2BJersey%2B-%2BLP%2BRECORD-253301.jpg
    Hearing "Wild is the Wind" for the first time in years whilst running into a gale.
    Carlsberg don't do Saturday mornings etc :)

    10:25 avg pace - again a bit of a step up pace wise than previous recovery runs but it was at recovery pace effort.


  • Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    Great stuff PM, you seem to be making great progress. Keep up the good work, etc.

    btw didn't I tell you that Fit For Life would be grand ;-)


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Murph_D wrote: »
    Great study PM, you seem to be making great progress. Keep up the good work, etc.

    btw didn't I tell you that Fit For Life would be grand ;-)

    You did :)

    Best running related step I have ever taken.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Disclaimer - The following info is best guesstimate figures. And forgive the waffling as I try to work this out myself along the way ...

    Tonight was hill session at the club and was the first time I had brought my GPS watch with me. Probably shouldn't have bothered as the info it spat out afterwards was all over the place.

    Just inside the chapleizod gate of the park there is a triangle of a hill. Up the right side is all uphill. Slight incline flat and decline off the back of the triangle and then down the other side. A total distance of .5 miles. Session was 8 of these with 60/90 seconds rest inbetween. Pace was to be constant throughout. 90%+ effort on the hill, 75% on the flat and downhill. Take a brief rest and repeat.

    I had during this time tried to get splits for the run part. So first time round I had hit start done the full lap hit split for a full lap time. The rest period would be a split in itself. Second and subsequent laps I hit a manual split halfway round so I could get a rough idea of uphill time versus downhill time again hitting a split for the rest time. Finally on the last lap I hit a manual split at the top of the right side to get a split and pace for the actual hill, halfway across and then a final stop. Sounds good ! However the data from the watch doesn't match this at all. My rest periods are included in some of the splits. There was a split taken halfway through the uphill each time too. I can only imagine this was due to GPS coverage coming and going which makes sense given the location. So the info I have in front of me tonight is as close to gibberish as you can get which is a pain in the ass as I really wanted to get accurate pacing stats for the hills.

    Anyway from what I can translate / surmise was the following ...

    1.4 Mile Warmup
    8 x .5 mile hill sessions.

    5.4 mile total

    Split 1 - accurate time of 4:16 = 8:32 pace.
    Splits 2-8 approximate time 4:30 = 9:00 pace. Definitely a little slower.

    Pace relatively constant throughout so a solid pace for the uphill of 8:30 / 9:00 miles I would be quite happy with relative to my current fitness.


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Missed the club run (and run full stop) yesterday due to work in house over running time wise. Ended up with an hour free today. Not enough time to make up for what would have been a 7 mile run last night so I decided to run a shorter run with a few blocks of pace thrown in for quality purposes !

    1.6 Mile Warmup.

    4 x roughly 0.4 mile blocks with 1 min brisk walk and 1 min gentle pace between.

    Splits / Pace
    3:09 --- 8:07
    3:22 --- 8:21
    3:11 --- 7:53
    3:19 --- 8:13

    All of these were done at what I would call "give it some welly pace" I didn't have a set target pace. Just wanted to run at a pace that I felt suitably challenged at but which I could just about make the end of the blocks. I could have if pushed stretched these out to half mile blocks. This would be faster than my current 5k pace - more like current 1 mile pace. Target race pace for the 10k on March 9th is 9:30 so am happy that my legs have that kind of pace in them all be it over shorter distances.

    Cooldown / gentle jog to take it up to ...

    Total 4 miles at an average pace of 9:27 - nicely under the target race pace too.


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


    Well Done PM; good progress going on here.
    Just a little word of caution about doing back to back hard runs. Always try to make sure to get an easy run or two in between sessions. Easy paced running should still make up the large majority of your miles/runs...


  • Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    menoscemo wrote: »
    Well Done PM; good progress going on here.
    Just a little word about doing caution back to back hard runs. Always try to make sure to get an easy run or two in between sessions. Easy paced running should still make up the large majority of your miles/runs...

    Thanks Meno. Much appreciated.

    Today should have been a rest day after an easy long run last night. Needed to juggle things around with the times but rest of week will be easy for sure.


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


    Thanks Meno. Much appreciated.

    Today should have been a rest day after an easy long run last night. Needed to juggle things around with the times but rest of week will be easy for sure.

    No worries, just keep an eye on it going forward as it will help avoiding injury.

    A Long run would still be considered a hard run (whatever the pace) so best to avoid this on the run after a session. For flushing the legs a short easy (or recovery) run is much more effective than a rest day.


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