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menoscemo · 02-11-2009, 19:18

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?

menoscemo · 02-11-2009, 19:20

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

--amadeus-- · 02-11-2009, 19:27

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!

sideswipe · 02-11-2009, 20:14

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

menoscemo · 02-11-2009, 20:23

Quote:

Originally Posted by sideswipe

5 PB's this year is some going

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

).

Woddle · 02-11-2009, 23:16

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.

menoscemo · 04-11-2009, 20:23

Quote:

Originally Posted by 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.

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

Woddle · 04-11-2009, 20:41

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

menoscemo · 04-11-2009, 21:06

Quote:

Originally Posted by 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

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

**metamorphosis** · 04-11-2009, 23:18

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

menoscemo · 05-11-2009, 14:59

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

.

Going to the gym this evening for some strength work.

Sub430 · 05-11-2009, 15:57

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.

menoscemo · 05-11-2009, 18:22

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?

Sub430 · 05-11-2009, 21:15

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.

menoscemo · 09-11-2009, 20:02

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

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

lloks like I may be getting some form back.
Gonna try to find a track to do some intervals on tomorrow night.

02-11-2009, 19:18	#1
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,541 Adverts \| Friends	Becoming a Real Runner 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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02-11-2009, 19:20	#2
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,541 Adverts \| Friends	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

02-11-2009, 19:27	#3
--amadeus-- Closed Account Join Date: Jul 2006 Posts: 4,822 Adverts \| Friends	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!

02-11-2009, 20:14	#4
sideswipe Registered User Join Date: Oct 2008 Location: Dublin Posts: 724 Adverts \| Friends	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

02-11-2009, 23:16	#6
Woddle Closed Account Join Date: May 2006 Posts: 6,471 Adverts \| Friends	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.

04-11-2009, 20:41	#8
Woddle Closed Account Join Date: May 2006 Posts: 6,471 Adverts \| Friends	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

04-11-2009, 23:18	#10
metamorphosis Moderator Join Date: Aug 2008 Location: 123 Fake Street Posts: 4,695 Adverts \| Friends Mod: Health & Fitness	Best of luck with the new log M and best of luck with the shorter races

05-11-2009, 14:59	#11
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,541 Adverts \| Friends	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 . Going to the gym this evening for some strength work.

05-11-2009, 15:57	#12
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	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.

05-11-2009, 18:22	#13
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,541 Adverts \| Friends	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?

05-11-2009, 21:15	#14
Sub430 Registered User Join Date: Apr 2009 Posts: 569 Adverts \| Friends	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.

09-11-2009, 20:02	#15
menoscemo Registered User Join Date: May 2007 Location: Tymon Park Posts: 8,541 Adverts \| Friends	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 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 lloks like I may be getting some form back. Gonna try to find a track to do some intervals on tomorrow night.