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?
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
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!
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
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 ).
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
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
Best of luck with the new log M and best of luck with the shorter races
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.
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.
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?
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.
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.