coming back after nearly a year out !!!

thirstywork

Well after reading ome fantastic training logs,especailly cfitzs i decided to start my own today.
I have been running since the age of 12 and towards the start of last year i didn't have any hunger to run anymore.
Then in the summer i tore ligaments in my ankle and havnt ran since.

day 1:I decided to run for an hour on my first day back !!!
went to the phoenix park and was 45mins into my run and met a friend of mine who is in sub 31min 10k shape and decided to run with him for a little longer as he had a 2hour run.
Lasted an hour and 20mins running at an avergae pace of between 7.30min miles and 8min miles.
was buzzing after the run and felt tired but good.

Day2(today)was working 8am-9pm in work so didnt get out for a run until 10pm,ran for 46mins and pace was abit up and down.
Phoenix park was very dark and might have to buy a head torch soon.
Trying out a new pair of runners from underarmour,lovey runner to train in so gona give them 300miles to give them my rating.
My diet is awful and got sick after 2mins into my run after eating a box of pringles and a bag of jellies earlier.
My current weight is almost 14stone and my racing weight 2 years ago was just under 12stone :eek:
I have drawn up a 6 week plan to keep myself motivated....
hope to get some feedback from other runners....Thirsty....

MoonDancer

Good luck & congrats for getting back into it

thirstywork

Wel today started of on a good note !!!
Couldn't get a bus to work so i ran most of the way,
30mins @ 6.45pace
Evening time i went for a run in bushy park for 50mins at 7.20pace
Felt tired towards the end of the evening run as i did an 8hour shift in work and i didnt get much sleep last night.
Will be intersting to see how the legs feel tommorow.

TheRoadRunner

hey thirstywork. Good stuff getting the hunger back. What would you consider your main events and what sort of times are you going to target. Do you run with a club ? Have a coach ?

Was the 1hr 20 minute the other day your first run back in a while ? If it was it shows you have a great natural fitness base. A word of caution though, ease yourself back into training. Over doing it (2 runs in 1 day already:eek:) will only lead to injury.

cfitz

You could post up some details of your training plan too if you like. Everyone's different, but I like to stick fairly rigidly to plans to avoid getting carried away. And I think that's especially important after an injury when it's easy to get impatient.

thirstywork

Hey lads thanks very much for the words of advice.i tend to over do it but can't help myself sometimes.
I have had 3 coaches since i started running.
My main enent i think will be the marathon and i will run one at the end of this year or else in spring time next year.
My best times are:
track:
800m 1.58
1500m 4.04
3k 9.12
5k(road)15.41
10miles 55.10
half marathon 74.12
Anyway i ran 56mins tonight at 10pm after working a 12 hour shift in work.
tough day and after reading Woddles post about juggling running with work i full understand him.
I think i need a coach of some sort again but would feel embarased asking someone to caoch me with my current fitness.
it usually takes me 8weeks to get up to a descent level of fitness.
My schedule fitzy is this:
2 rest days a 25min run and a 75min run on sunday
next week im on holiday so plan is to run mon-40mins tue-2 x 30mins am +pm wed-hour easy thur-2 x 45min runs am + pm fri-hour easy and gym
sat rest and sun-75mins (45 miles)
following week 50 and the week after 44miles with a tempo run .
any input from other would be great.
Fitzy have you a coach?

cfitz

Yeah I've got a coach. Like yourself, I've had 3 - one as a juvenile, one in college, and one after I finished college. I've always had a good bit of input myself rather than just being given a complete day by day schedule. Not sure whether that's good or bad. If you send me a private message letting me know what part of the country you're in I might be able to recommend someone.

I don't think you need to do anything too complex for the next while anyway - just build the fitness back up gradually and then when you're in better shape you'll have no fear of approaching potential coaches.

thirstywork

had a rest day today,if you can call it that as work was mental busy.
looking forward to a run with no work tommorow and then im heading to Spain for a week....
I think Cfitz is right about keeping things simple !!!
I read many peoples training and they are doing sprints and short stuff but yet they are training for a marathon.
listening to your body is good and if i need a day of in the early stages getting back i will take them.
Im still debating having a track season or else going for the longer stuff.

thirstywork

im headin to the park for a run with a friend of mine at 1pm.throat is in bits but atleast its something tha should only be with me for a few days.

thirstywork

just back from a run,managed to do 80mins at between 7.10-7.30 pace
such a nice day to run.Met an old friend who is running bhaa race tommorow,he will probably win....

shels4ever

thirstywork wrote: »

just back from a run,managed to do 80mins at between 7.10-7.30 pace
such a nice day to run.Met an old friend who is running bhaa race tommorow,he will probably win....

Nice running there, will be keeping an eye on your log, After a year out you will be back in flying form in no time. Best of luck

thirstywork

went for a run after work tonight at 8pm in the phoenix park.was pitch dark and ran most on the road.started very easy at 8min miles and after 20mins a upped the tempo to around 7min miles.
ran for a total of 40mins,my heart rate monitor wasnt working.I got a garmin 405 last week but wouldn't have a clue how to use it so if any of u have any tips id appreciate it.
heading on holidays to Spain tommorow

thirstywork

Sunday-rest day after travelling
monday-40mins am easy run 1hour steady pm
tue-25mins am easy(felt like crap) 1hour staeady pm(felt alot better)
wed-15min warmp up and cool down and in between 6 x 2mins 30secs
witha recovery of 75secs(half the effort)
felt good to be doing something above 6.45min miles.
today i plan on doing 2mile easy am and stretching and a longer run in the evening.

cfitz

Looks like you're back into a routine fairly quickly. Have you decided whether or not you will run track?

thirstywork

most of my mates are gona be doing track so it would be more fun to run track.not sure what distance yet.

thirstywork

Did 1hour run last night,was a little quicker in the second half of the run but felt good.IT band a little tight on the left but think thats from the increase in mileage and running on a slight camber and sand.
undecided as to take a rest day today !!!!
week so far i have covered 42miles....

thirstywork

45minutes run,followed by 4 x 100m strides-high knee lift and kick backs.
felt really good.

thirstywork

today i did 84mins averaging 6.40 pace.never felt so tired at the end of a run.got carried away as i was training with some very fasy guys.
pace went from 7.40 down to 5.33 at on stage.
Gona be an easy next few days to recover.
going to see how the next 3 weeks go before deciding if i will run track this year.
think my weekly mileage was around 70

TheRoadRunner

Very impressive come back !

Any provisional races penciled in over the coming weeks ?

thirstywork

Plan on doing the bhaa rte 4mile road race.havn't a clue what time im gona be aiming for yet but under 21.30mins would be a good start.

TheRoadRunner

I think that one may be 5 miles but I could be wrong. If it's 5 you should still aim for 21.30 though:D

thirstywork

That sort of improvment would be like Cathal Lombard.....:D
50mins tonight at a slowish pace....
what you aiming for yourself?

TheRoadRunner

thirstywork wrote: »

That sort of improvment would be like Cathal Lombard.....:D
50mins tonight at a slowish pace....
what you aiming for yourself?

Marathon at the end of April, then 2 week break followed by 2 week pure miles, then will concentrate on 5k speed and try run a couple of pbs over 5k and 10k during the summer.

thirstywork

nice plan roadrunner,just mak sure you take a proper recovery after the marathon.
did an hour in the phoenix park this morning (8miles)
body vey tired,maybe a day off soon!!!:eek:

Stupid_Private

thirstywork wrote: »

body vey tired,maybe a day off soon!!!:eek:

Listen to your body. Take a day off, not soon, but now. You're only starting back in so a day here and there won't ruin anything.

I don't know what kind of training you used to do before you started but I'm baffled at the jump back in you made. I'd probably average about 50 miles a week year round. The last few weeks I've gone to 60+ for marathon training and I feel my body getting tired. To go from zero to 70 miles in two or three weeks could very easily lead to injury.

Best of luck

thirstywork

I agree man,taking tommorow off and will prob supplement a days running with cross training or swimming.cheers.

shels4ever

What event will you run on track this year if you do? Steeplechase?

thirstywork

won't have the base work done for the steeple so probably try run some 800m and 1500m.
would like to run some bc races if i can get my times below 2min and 4mins.
Imc will have adequate races for me also but not the same numbers.
Havn't done a steeple in a while and its a real strong man event.
Steeple is all about getting into a rhythm and to do this you need to be running atleast 77 seconds per lap otherwise you cant be fluent at your jumps.Its a great event to watch in league where guys are chucked in but struggle on the jumps and especially the water jump.
Watch out for Brain Farrell this year as he is making big improvments and if he plans on making the steeple his priority he will run close to 8.30-40 in my opinion.

thirstywork

day off work so decided to go for a 50min run.nice and handy.getting massage tommorow

thirstywork

did 60mins at 7min mile pace.ankle a little sore todaybut i will struggle on.
saw them setting up the race for sunday in the phoenix park.
makes me wish i was in shae to race.

thirstywork

:)well today was a very easy paced runs.ran 30mins int he morning and 65min group run.
mileage for the week so far 43miles.

thirstywork

went for run after work around 8.20pm,chilly in the air but fine once i got going.Had a bag pack on and ran the roads of Dublin city.
Nearly got hit by a car door on Dame street.

Had to stop after 30mins as i noticed i hadnt my laces evenly laced,made a big difference once they where.

anyway i ran for 60mins on the nose,around 9.5miles.
Plan a long run tommorow after work but will see how im feeling as its beena long week!!!
(1063)

thirstywork

Took a rest day and listened to my body for a change.been crying out for a day off.went to the park and watched the race.pity fagan ran abit flat,expected him to win.some good performances from Vinny Mulvey and couple of others like Barry Minock.

thirstywork

Late run tonight,
went very easy and felt some niggles in my it band and foot.
did 76mins (10MILES)
still undecided wehter to run thr track or aim for a 10k on the roads in July
and then maybe national half in Sept !!!
Learned the hard way before that you can't try race everything.
Stick to a goal and try your best to achieve it !!!

thirstywork

Didnt finish work till very late,worked over 15 hours today but was determined to run no matter what.
well i was 40mins into my run when some clown who was p11sed drunk
decided it was funny to run after me and try and trip me up.:mad:
run was very steady and ran 9miles in 64mins.
has anyone encountered plonkers like this when out running?

TheRoadRunner

all the time. I have been even known to confront them sometimes which really isn't advisable :rolleyes:

thirstywork

ran a total of 16miles today.run consisted of a mile warm up(while i figured out how to use the garmin watch)
then i ran 13 miles in 88mins and 39seconds.did a 2mile easy cool down after at about 8min pace.

shels4ever

thirstywork wrote: »

ran a total of 16miles today.run consisted of a mile warm up(while i figured out how to use the garmin watch)
then i ran 13 miles in 88mins and 39seconds.did a 2mile easy cool down after at about 8min pace.

Good running you seem to be going well now, hows the body holding up? any speed work planned?

thirstywork

thanks for asking shels4ever.emm i suppose another 2 weeks and then introduce some tempo runs.
My legs feel abit mangled today as i went for another 13mile run.
i find sometimes its good to test the body.i will ease of till sat or Sunday and im really looking forward to doing some hill sessions.
last two days have been on road which isn't ideal.

thirstywork

so so so so tired tonight.work has been mental busy and i have been running very late everynight.
did 8mile run in an hour tonight.legs were heavy and sore.
alot of stretching after.gona do easy 30mins tommorow.

thirstywork

stuck to the plan today.30mins and 36seconds=4mile run easy on grass.
legs alot better today.
planing a run in the park with friend tommorow.
skipped a work party tonight as i have booked a race in July and plan to stick to my plan.
Sessions start in two weeks time !!!

cfitz

thirstywork wrote: »

skipped a work party tonight as i have booked a race in July and plan to stick to my plan.
Sessions start in two weeks time !!!

Oh, so what's it gonna be for the summer - track or road?

Woddle

Really enjoying this log, its very intense or sth, you seemed to have gone from 0 to a 100 in a very short space of time, so that would be my only concern as I think cfitz was in a similar boat to you with injury and his log is a testament to patience and building it up slowly, could be worth your while having a read of his from the start. Anyway great log and can't wait to see how you get on in coming races.

thirstywork

I have booked a 10k abroad in July.Woddle you are spot on about me lacking patience but im buzing again with the training and hungry to get back.
I think recovery is key to every athlete,im no longer going out on the beer and resting up quiet well.
I think 70miles this week is the max i want to go up to.I will probably keep it aroud 50-55 over the coming weeks.
My first session in 3-4 days time will be 5 x 1mile in around 5.50 pace max.
this is to help the body ease back in and then i will start adding hill workouts.
today i ran 13 miles at 6.56 pace,think it was around 90mins.
the run started off at 7.15 pace and gradually got a little quicker,especailly when some gaa player went tearing past.i just couldnt help myself so decided to up my pace and run past him.
looking forward to a few days of work now.

thirstywork

ran a 3mile loop this morning with my g/f(27mins)
not the best weather out but nice for the ducks.:pac:

thirstywork

I did 7miles @ 6.23 pace.Feel like im getting fitter everyday.total time for 7miles was 44mins and 39seconds.
plan on doing mile repeats on thursday if work suits.
satuday possibly hill session depending on how the legs feel after Thursday.
If anyone fancies a hill session on saturdays or sunday in the phoenix park let me know.
long way to go yet but just have to be a little more patient.
looking forward to doing sessions again,should bring me back to reality.:eek:

thirstywork

5miles @ 7.27 pace total 37mins and 14seconds.
was totally wrecked this morning,first mile was 8min pace.
Probably going to do session thursday.

thirstywork

ok I have decided to post some of my sessions for the next few weeks and this is when i start to add quality to my running.
My fitness ahs improved better than i expected but my easy runs are still
around 40-50seconds away from where i want to be.
My sessions are key and will be based on my fitness right now !!!
Heart rate will be very important,trainign within the right zone.

- 2 X 10 milers
- 1 tempo (hard day)
- 1 hill session (hard day)
- 1 long run (hard day)
- 1 X 6 to 8 miler
- 1 X 4-5 miler or rest day
weekly mileage 62-65miles

-week 1: 5 to 6 X 1 mile @ 5'50-55 pace max- recovery of 80 secs. this has to be below tempo/lactic treshold
-week 2: 6'-9'-9'-6' tempo @ 5'45-50- recovery's 2 minutes
-week 3: 3 X 10' with 2 minutes (id imagine 5 45-50 again)
-week 4: Mile (5'50) - 60 secs recovery - 2 X 15' (5'45 pace) recovery 2' in between - 1' recovery - Mile (5'45)

hills:
-week 1: 8 X 1' jog down recovery - 1 minute would be good
-week 2: 12 X 1' jog down recovery / 1 minute rec
-week 3: 10 X 1'20 with 45-50 sec recovery jog down
-week 4: 10 X 2' with full jog down recovery of at least 1'30

In four weeks i will do a time trial or 5mile race.
I will have to be flexible with work and also injuries.


people opinions and input here are welcome.......

thirstywork

ran an easy 8mile this morning at 7.32 pace.first session tommorow.yikes.:eek:

thirstywork

Glad to say first workout went very well
Ran on flat grass surface in the park around magazine fort.

Mile 1: 5.44 bpm:169

Mile2: 5.42 bpm:170

Mile 3: 5.39 bpm:170

Mile4: 5.41 bpm:173

Mile 5: 5.36 bpm:173

Mile 6: 5.34 bpm:175

recovery was 60-80seconds.
Conditions,soft breeze but perfect for running.
Legs know they have done a workout,been a while.
Breathing very relaxed and form very good.:D

TheRoadRunner

Nice controlled session. You must be very happy with that. What time are you targeting for your upcoming 10k ?