Diary of a middle-age runner

gerard65

"Somewhere there is a runner who is training alone. No one notices when he sets personal bests, but he keeps running on."
Bruce Tulloh's dedication in his 1983 book 'The complete distance runner'.

I've decided to start a training log here:
Some background: As the title suggests I'm long past my best before date, at 43 I don't think I'll be setting any world records. As a teenage I ran for a club, and although I had no talent I loved it. However, by the time I reached 20 the 'booze and birds' took over. This continued into my thirties. By the time I got to 39 I was a 16 stone, 30 a day smoker and was drinking way too much. I turned my life around a decided to train for the marathon which I did in '06 in a time of 3:47.
My aim now is the get the best out of myself and joining BAC has given me the incentive to do this.
PB's:
5K 19:16 Rathfarnham/wsaf '08
5M 33:19 Sportsworld '07
Half-Marathon 1:38 Dublin Half '08
Marathon 3:23 Dublin '83 3:47 Dublin '06

My main goal is to run sub 40 for 10k within the next 6mths.

I may not get time to update daily but hopefully at least twice a week.

Woddle

Great stuff Gerard, will follow this with alot of interest, you make reference to Bruce Tulloh, I named my own log after one of his books, not that I find running paticularly easy
And for those that don't know Gerard was second man home for boards IT in our first race, a whole second behind robinph.
Best of luck with the log.

shels4ever

Best of luck , i'll be keeping an eye on this as I'm in the same boat as yourself.

Abhainn

Best of luck dude in your goal.

gerard65

Thanks for the messages.
Here's my first two entries:

SUNDAY 2/11/08. 17:30hrs
10.92 miles in 1hr 26min Avg 7:55min/mil
Felt good. Started out easy for the first 2 miles. Picked the pace up and lobbed in a couple of sub7:40's to keep it interesting. Finished strong.

MONDAY 3/11/08. 20:00hrs
7.45 miles hilly in 57:21 Avg 7:42min/mil.
Some good long hills on this course. Worked hard and kept a strong pace.
Finished on a sub 7 mile (downhill).

Two good sessions. I'll back off tomorrow a take it easier.

gerard65

TUESDAY 4/11/08 20:00hrs
6.1 miles in 51:08 Avg 8:22min/mil.
Took it easy tonight.

WEDNESDAY 5/11/08 19:50hrs
14x400m with 90sec rest.
Good session, all sub 90sec. No difference in the times between the first 7 and the last 7. Not a training session I enjoy as I do this on a path and I feel people who don't know what an interval session is are wondering why that guy is running up and down the path.

shels4ever

gerard65 wrote: »

TUESDAY 4/11/08 20:00hrs
6.1 miles in 51:08 Avg 8:22min/mil.
Took it easy tonight.

WEDNESDAY 5/11/08 19:50hrs
14x400m with 90sec rest.
Good session, all sub 90sec. No difference in the times between the first 7 and the last 7. Not a training session I enjoy as I do this on a path and I feel people who don't know what an interval session is are wondering why that guy is running up and down the path.

Outch 14 x400m ,nice session

gerard65

THURSDAY 6/11/08. 20:10hrs
5 mile in 43mins. Avg 8:36.
Legs tired after last night, not only the training session but the beers afterwards.

FRIDAY 7/11/08.
Rest.

SATURDAY 8/11/08. 11:30am
6k BHAA beach race Dollymount for Boards IT.
6.2k in 26:16 Avg 6:46min/mil.
K splits - 3:54, 4:01, 4:05, 4:21, 4:26, 4:29.
Initially a bit disappointed with the time but with a very strong wind against on the 3k and seeing how it effect the other guys I can't complain.
Mile pace: 6:21, 6:30, 7:11, 7:09.
Need to work on the long interval/reps and tempo.

Results in: 53 out off 190. 5th in my age cat.

gerard65

SUNDAY 9/11/08.
Zero. Between one thing and a hundred others I did'nt get out.:(
Put it down as rest;)

MONDAY 10/11/08. 19:40.
10.5 mile in 1hr 23min, Avg 7:53.
Wind/rain. A joke of a session. Running into the wind was about 8:30min/ml, turn around and i'm putting in 7:20min/ml.:rolleyes:

gerard65

TUESDAY 11/11/08. 20:00hrs.
3.3 miles in 27:03. Avg 8:13.
Was down for 6ml but was'nt feeling great so I cut it short. I don't believe in pushing it if your just not up for it.

WEDNESDAY 12/11/08.
Rest. Pulse rate was a bit high and the legs did'nt feel right so I decided to get a early night.

THURSDAY 13/11/08. 15:30hrs.
5x2k with 4min rec.
8:00, 7:59, 8:07, 8:03, 8:06.
Great session. The breeze picked up for the last 3 and messed my pacing up a bit, but this is one of my hardest sessions. Checking my diary for last year when I last did this session and I'm up to 20sec faster on each rep.
Bought a new pair of mizuno wave inspire 4 today. Hav'nt been happy with the kayano 14, never seem as good as the kayano 12, can't explain it but they did'nt seem right. So took myself down to amphibian king and got the full works done. The mizuno feel good wearing them around the house, will take them for an easy run tomorrow.

gerard65

FRIDAY 14/11/08. 15:45hrs.
10k steady in 48mins. Avg 7:44
Did'nt look at the watch during this run and was suprised at the time, as it felt easy. Wore my new mizuno which felt very good . Much lighter and flexible than the kayano's.
Rest tommorow.

gerard65

SATURDAY 15/11/08.
Rest

SUNDAY 16/11/08. 1700hrs.
14.1 mile in 1hr 52min. Avg 7:58min/ml
Good to get a long run in.

ike

Good going there gerard65 - Am a fan of the Mizuno's myself need little or no beaking in

gerard65

+1. The kayano's feel like the boxes they came in towards the mizuno's.

MONDAY 17/11/08.
Zero. Dodgy stomach. Don't know if its a bug or something I ate, but I may have needed a nappy if I went out tonight!!:eek:

TUESDAY 18/11/08. 19:50hrs.
6.6 mls in 48:52. Avg 7:24min/ml.
Despite the good time I never felt good. The stomach is still not great, felt heavy, must be a bug. Due a interval session tomorrow.
Saw Woddle out running.

gerard65

WEDNESDAY 19/11/08.
Zero. Just felt too tired.

THURSDAY 20/11/08. 19:50hrs.
5 mile in 40min. Avg 8:00min/ml.
Did not enjoy this. Still feeling tired. Looking back on my diary over the last 4 months I've put in alot of high quality sessions and a good few races, I need a break. With just over 3 weeks left to my last race of the year, I'm going unto a maintenance program to get me through the next 3 races. 3 days a week - 1 long run, 1 tempo and 1 speed session. After that a few very easy weeks over the Christmas then start building in the new year.

gerard65

FRIDAY 21/11/08.
Zero
SATURDAY 22/11/08.
Zero
SUNDAY 23/11/08. 17:00hrs.
10.74 miles in 1hr 28min. Avg 8:13.
Tough day for running, cold and windy. Over-dressed but I'd planned to take it very easy. A few hills on this lap. Weighed myself this morning and got a shock - 13st - about 1st over weight. I'm in trouble for the races in the next 3wks. I'm revising my plan, I think I'll go back to basics and just stick to medium to long slow runs and try shift a few lbs.

Krusty_Clown

Hey Gerard, I read somewhere that interval training was the best for shifting weight (think it was Wikipedia, but the citations are a little obtuse). Google seems to support this theory. Just wondering what your own experiences are? Slow and long, or intervals? Anyway, good luck with the plan.

gerard65

Thats interesting. I assumed that a runner would lose most weight by running over 35 miles a week made up of medium and 1 long run of an hour and a half. I thought interval training was'nt great for losing weight because its not constant and its not speed but distance that counts, but those sites seem to advise differently. I wonder if the thinking is that a runner has a better chance of being consistant in the long slow miles than missing training sessions from been too tired after intervals and dropping the following days run. I'll have to research this.
And who says running is a simple sport!!

shels4ever

I think i've lost more weight since i've started doing intervals , but that was also around the time i started to increase my miles... So maybe its both together

gerard65

Just had a look at Bob Glover's book and from what I can work out a Uni. of Texas research suggests that running between 50% and 75% of your MHR is the optium pace for burning 'fat calories' and going above this your body switches to burning carbs, so I'm assuming that interval training relies mainly on available carbs rather than stored carbs.

Seems to confirm it-
http://www.devinesports.com/Article.7+M5bd17215462.0.html?&cHash=ad1051aed3

MarieC

I cant remember what Im basing my beliefs on but I most definitely would have put my money on intervals shifting more weight than longer slower runs...

Krusty_Clown

It all comes down to calories in, versus calories out. At lower intensities, you will burn a greater ratio of fat than glucose, and at a higher rate, more glucose than fat. However, at a faster intensity, you will burn a greater number of total calories (fat + glucose) than you would at a lower intensity.
Here's an example that illustrates this:
Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel.
Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned
Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned
Sorry for turning your log into a fat burning debate, just interested in the subject (particularly with Xmas turkey around the corner!).

gerard65

MONDAY 24/11/08. 20:00hrs
5.1mls in 41:24. Avg 8:06

TUESDAY 25/11/08. 15:30hrs.
7.36mls in 59mins. Avg 7:59.

WEDNESDAY 26/11/08. 15:00hrs.
6ml in 46:34. Avg 7:42.
Last 2 mls @7min/ml

A good first half to the week. Back to basics. Feel much better with this type of training.

gerard65

THURSDAY 27/11/08. 20:00hrs
5mls in 38:59 Avg 7:43.
Cold, just wanted to get this run over!!

FRIDAY 28/11/08. 19:30hrs.
5.8 tempo.
Mls 3&4 in 6:24. Good run, felt strong and happy to keep the pace consistant on each fast mile. Very cold. When I win the lotto I'm retiring to the south of spain.

gerard65

SATURDAY 29/11/08.
Rest

SUNDAY 30/11/08. 16:30hrs.
13.7mls in 1hr 48min. Avg 7:54min/ml.
Very cold out there this evening. Difficult to know what to wear. Too little and you freeze for the first half, too much and your too warm in the second half. This is my last long weekend run for at least two weeks due to a very busy racing schedual.
This was a good week and the excess weight is coming off.

gerard65

MONDAY 1/12/08. 1500hrs.
6 mile in 49mins. Avg 8:04.
Cold again today. Paths in Bushy were a bit dicey in places, anywhere the sun had'nt hit were still icy. Enjoyed the afternoon runs in the last few weeks but back to normal 9-5 from next monday.

gerard65

TUESDAY 02/12/08. 1500hrs.
8.3 ml in 66:35. Avg 8:01.
Cold, dull and damp, the only good thing going for today was no wind. Good run, stuck in some hill work. One tough session left before the weekend.

gerard65

WEDNESDAY 03/12/08.
Zero. Had planned to do a fartlek session but developed a pain on the top of my right foot after tuesdays run. Still sore today, I think my laces may have been to tight and caused some brusing.

THURSDAY 04/12/08. 1500hrs.
5.1 in 45min. Avg 8:43. Took it easy today. Foot still sore but not nearly as bad. Last run before Saturdays 10k. Thats it, can't do anymore now, a big weekend coming up.

gerard65

SATURDAY 06/12/08 1000hrs.
Aware 10k Phoenix Park. 41:53 (watch time) Avg: 6:42/ml, 4:09km.

Very happy. Planned for a sub 42, averaging 4:11 per km. Very cold morning with heavy frost, roads around the park were very slippy. Felt good all through the race. First k was very slow 4:24 - no panic, knew the crowd would thin out. By halfway I was still a few sec's down but going well. In the back of my mind were the memories of the simon 5 and the pain the kyper pass. By 7k I was bang on target-the watch reading 4:11 avg k pace. The kyper pass came and went- great to get that monkey off my back. Finished strongly, chip time should be a few seconds faster.
Mile splits - 7:02, 6:41, 6:42, 6:32, 6:40, 6:43, finished on 6:05.
Now turn my attention to tomorrow's 5k.

gerard65

SUNDAY 07/12/08. 1030hrs.
BHAA 5k race in Marley Pk for Boards.IT
19:36 Avg 6:17min/ml. 3:55km

Another cold and frosty morning. After running yesterday I really did'nt know what to expect. Warming up the legs felt a bit heavy and when I learned the course had changed from the one I walked over during the week I began to question my sanity in even been there. The first km was very slow 4:06, got caught up at the start and could'nt get my legs going. All the boards team were ahead of me and seem to be moving away. It was after the 1k mark the 'turbo' seemed to kick in and I got into my stride. From then on I was moving well. Next km times were 3:55, 3:44,4:03(this was uphill in the woods), 3:46. Had to finish fast to hold my place. Mile splits - 6:33, 6:09, 6:18.
Great news the team won again.

shels4ever

gerard65 wrote: »

SUNDAY 07/12/08. 1030hrs.
BHAA 5k race in Marley Pk for Boards.IT
19:36 Avg 6:17min/ml. 3:55km

Another cold and frosty morning. After running yesterday I really did'nt know what to expect. Warming up the legs felt a bit heavy and when I learned the course had changed from the one I walked over during the week I began to question my sanity in even been there. The first km was very slow 4:06, got caught up at the start and could'nt get my legs going. All the boards team were ahead of me and seem to be moving away. It was after the 1k mark the 'turbo' seemed to kick in and I got into my stride. From then on I was moving well. Next km times were 3:55, 3:44,4:03(this was uphill in the woods), 3:46. Had to finish fast to hold my place. Mile splits - 6:33, 6:09, 6:18.
Great news the team won again.

Just have to try and hold you off for another 4k

gerard65

MONDAY 8/12/08.
6.24 in 50:22

TUESDAY 9/12/08.
8.5 in 69:12

WEDNESDAY 10/12/08.
6.5 fartlek in 48:43

Not bad. The weekends races were still in my legs, but not as bad as expected. Decided to run for the team on sat instead of the jingle bells on sun. Enjoy the bhaa team events so its no hardship except for €12 down the drain.

gerard65

THURSDAY 11/12/08
8.5 mile in 71mins.
Enjoyed this run, kept the pace easy. Weather brutal - cold, drab, and no drying - running out of running gear.
Rest tomorrow for Sat's xc. weather not great for tomorrow so should be very muddy on Sat.

zenmonk

Hi Gerard I'm really enjoying your log, just getting back into running myself and technology has changed alot - what watch do you use?

gerard65

Hi zenmonk, I use the garmin forerunner 205. I find its really good and it holds the gps signal well. The latest model is the 405, alot smaller than the older models but more expensive. Some feel the 205/305(hrm) is a bit like a laptop on your wrist, but I never notice it now. I'll get every last bit out of the 205 before I trade up;) Technology has come along way since I started running in the late 70's as a kid, maybe too much, I think some rely too much on feedback from heart-rate monitors etc. Humans do have instinct and gut feeling as well.
Good luck on you journey back to the madness:D

gerard65

FRIDAY 12/12/08.
Rest.

SATURDAY 13/12/08.
Bhaa 6k xc the Ward.
Tough muddy race. I ran OK judging my placing of those behind and on front. Time irrelevent as it was more about dragging my feet out of the mud than racing, but Avg 4:50 per k. Will update placing.
We won team event (class3). Placed 31 out of 90. 4th in Cat.

gerard65

SUNDAY 14/12/08.
Woke up this morning a felt like a steam roller had rolled over my legs. Yesterday really tore the legs out of me from my feet to my hips. Deffo no running today, could hardly walk!

LOVE THIS PHOTO FROM SAT.

MONDAY 15/12/08.
6.9mls in 58mins.
Easy run, legs still sore but I enjoyed this run - no pressure.
This week will be easy. Next race 10th Jan. Next year:D

Woddle

I saw that picture earlier all right and it made me laugh out loud, great picture

shels4ever

gerard65 wrote: »

SUNDAY 14/12/08.
Woke up this morning a felt like a steam roller had rolled over my legs. Yesterday really tore the legs out of me from my feet to my hips. Deffo no running today, could hardly walk!

LOVE THIS PHOTO FROM SAT.

MONDAY 15/12/08.
6.9mls in 58mins.
Easy run, legs still sore but I enjoyed this run - no pressure.
This week will be easy. Next race 10th Jan. Next year:D

My legs are still sore today, have take 2 days off now.. Hope to get out tomorrow but that course was really really hard.

Nice photo.. I see the have pic's of the guy infront of me and after me.

gerard65

TUESDAY 16/12/08.
10.3 in 82mins.
Nice run. Due to life/work changes I'm able to have my main meal of the day at lunchtime and get home at 5, so its straight on with the gear and out the door. Much easier to fit in the longer training runs and once Feb comes around the evenings will be getting brighter so the parks are back on:)

stmochtas

Keep up the good work Gerard, you seem to be flying at the moment. Looking forward to getting a run in one of the BHAA races next year with you lads again.

gerard65

Hi stmochtas, going good at the moment, hope to see you back soon.

WEDNESDAY 17/12/08.
6.3mls in 50:43.

THURSDAY 18/12/08.
7.4mls (4ml tempo).
Very happy with this considering its a cold breezy evening.

gerard65

FRIDAY 19/12/08.
8.1 in 65mins.
That was tough. Running into the wind was difficult, but its done, tomorrow rest.

gerard65

SATURDAY 20/12/08.
Rest.
Sat down with the diary today to plan out the next year. I'm going to split the year up into sections consisting of 2 milage phase's and two race phase's. The two main race phase's will be in May for the Sportsworld 5 and the Intel 10k and Sept for the 10k in Firhouse.
I hope to push my weekly milage to over 50 per week for the milage phase's and then begin to taper and add speed about 3-4 weeks before the main races. My main goal is still a sub40 10k.
I've also marked out 2-3 BHAA races per month. My longest race will be the half-marathon in the phoenix park on the 19th of Sept to get down my PB of 1:38. Flirted with doing the Dublin marathon but quickly dismissed that.
Well thats the plan (but you known what they say about best layed plans...).

Races for Jan '09.
10th 4 mile XC Tymon park.
17th 5 mile XC Cherryfield park.
31st 5 mile XC Swords.

PS Bloody Leeds beaten again today.

Woddle

Sounds good Gerard65, I reckon you would hammer that 1/2 marathon pb, even if you did the run today . As for the Dublin marathon it's going to be the 30th annerversary and should be a good one, I've decided I'll be doing this aswell. Alot of time anyway to change your mind

gerard65

SUNDAY 21/12/08.
14.9 in 1hr58min. Just under 8min/ml.
Very mild, damp evening. Ran a big loop taking in Crumlin, Walkinstown and Tallaght.
Milage this week was 54mls.
http://trail.motionbased.com/trail/activity/7309401

gerard65

MONDAY 22/12/08.
6.1mls in 50:54.
Took it easy after yesterdays long run.

TUESDAY 23/12/08.
10.4mls in 80:31.
Fairly hilly. Felt very good, last mile in 7mins.
Really flying at the moment, hav'nt felt so much bounce in my legs in a long time. Dropped a few lbs in the last 2 weeks, maybe its in my head but I feel much lighter. Still have a few lbs to lose so hopefully I be at my racing weight by the first race of the year on the 10th.

SUNGOD

great progress gerard and you seem to be really enjoying it which really is half the battle
good stuff keep it up

Peckham

Looks like training going really well, and the results should follow in January.

What's the Swords XC? Is that BHAA?

gerard65

Hi SUNGOD, ye I'm really feeling good lately, loads of bounce in the legs I've never felt before. I think dropping a good few lbs has helped and I've cut out the interval/rep type training which was tiring me out, I'll add it back in and drop the milage at the same time when I'm looking to peak in a few months.

Peckham, the Swords xc is on the BHAA calander, its down as the NCF 5 mile.

WEDNESDAY 24/12/08.
Ended up getting drunk. Zero miles.

THURSDAY 25/12/08.
7.4mls in 59mins.
Woke up at 10 feeling a bit woozy. Cup of tea and stared at the wall for about a hour. Decided I go for a short run in Bushy. After the first slow mile my body got going and I went on for a hour feeling good. A nice morning for a run and Santy must have brought alot of bikes judging by all the kids out.
Great to get this run done early today and burn of the booze from last night. Now it all starts again:D Happy Christmas everyone.

gerard65

FRIDAY 26/12/08.
8.1 in 61:30.
Was'nt sure about today. With two late boozy nights in me I decided to just head out and see what happens, ended up feeling good averging 7:35min/ml with the last two just over 7mins feeling easy. Early night tonite (give the liver a break) and an easy 4 or 5 tomorrow.
Leeds draw under new manager.