Resevoir Dog

Dave_

Hi all,

Long time reader, and have decided to create a log to keep track of my training and hopefully get some advice from you fine folks!

A bit of Background
Age - 26
Height - 5' 9"
Weight - 206lbs, down from a high of 215 from the start of Feb

From Co Limerick and have a history of running from my teens and have kept it up very casually since, training for specific races. Have run for West Limerick AC in my teen years and joined GCH for a year last year, competing in the 5k series of races. Since then, my life has seen a huge change! I've moved to the US with the company I was working for in Galway and have started a new life in Boston since November.

So, back to the running, I am currently training for a 5k race on the weekend before Paddy's day, called Ras na Heireann. 5000 entrants so should be quite a spectacle.

My PB from the 5k series last year was 25.30 so I'm out to beat that as my immediate goal. After the training for the 5k is over I will hopefully find a 10k not too far away after that and build my way up. How far up, I dont know but I am certainly enjoying my training at the moment.

The Training
So, I have been training for the last month, the last 2 weeks of which have been serious and following the latter few weeks of a Hal Higdon 5k plan. Most of my training has been in the Brookline area where I live. Its a great place to train and has a resevoir with a sand path surounding it which is about 1.3 miles around and just over a mile's run fro mmy house. It's so scenic and is a resource that I'm very appreciative of as it keeps the knees off the pavements for part of my run.
Here's a picture of it that I found on Flickr, I'lll add my own soon.
http://farm3.static.flickr.com/2204/2044765070_e1e2574354.jpg

Back to the last few days:

Sat: 5.5 miles
Mon: 3.5 Miles
Tuesday: 3.1 Miles Treadmill in 26 mins

Hope to hear from you all
Dave

dermCu

Best of luck with the log and your goals Dave. Looks like a nice area to run.
Even though the Boston marathon kicked my ass a few years ago I really enjoyed the area and the enthusiasm the locals have for running.

Dave_

Thanks Derm,

Actually meant to say that in my first post. The enthusiasm and following for running and jogging in Boston is phenomenal! No matter what time of the day it is, there will always be someone out on the roads.

The resevoir is great, that picture was obviously taken in summer but at the moment the water is frozen over and there is some snow on the paths, really great to see and inspiring.

Cool Running

Dave_ wrote: »

Thanks Derm,

Actually meant to say that in my first post. The enthusiasm and following for running and jogging in Boston is phenomenal! No matter what time of the day it is, there will always be someone out on the roads.

The resevoir is great, that picture was obviously taken in summer but at the moment the water is frozen over and there is some snow on the paths, really great to see and inspiring.

Best of luck,

Love the name of the Log, Cant beat running with snow around providing its safe:) It really is insprining!

gluck

Dave_

Work meant that I didn't get a lot done last week but I enjoyed a good long run before the rugby on Saturday and got close to my 5k pb on the treadmill yesterday so I am happy with how the training is going. Hoping for a perfect week this week and into mid next week to set me up for the race on the 14th.

Saturday: 5.6 miles in 1 hour around Jamaica pond
http://cache.boston.com/bonzai-fba/Globe_Photo/2009/01/15/jp8__1232039598_8003.jpg

Monday: 5k on treadmill - 25:39, a few seconds off my PB!

Dave_

Tuesday: 4 Miles in 37.20 on the treadmill.

Feeling good again today. Tried to stick to 9 min miles, but was tired after yday. Sansa clip is helping with the boredom in the gym. Great piece of kit for the money.

Krusty_Clown

Good luck with the goal Dave_. I hope to make it to Boston some time for the marathon. I have the qualifying time already, just need the money and the time.

Love the photos! Keep 'em coming.

rigal

Best of luck dave. I'm also targeting a 5k pb on the 14th (in Dublin) so fingers crossed for both of us.:)

Dave_

Wednesday - Rest

Thursday - 4*400, 400 jog recovery.

Tradmill Interval session today. Was feeling quite ill before this and would have like to have done more but I'm glad I dragged myself to the gym to do it at all. Will have to look at pacing when on treadmill too. Did the fast @7.30 mpm and found it very comfortable, did the jog @12mpm and found it too slow. Will tweek this going forward as it's my first interval session in quite a while. 9 days till my first race of 2010, and I feel in good shape, legs have certainly improved in strength since this time last year, not getting any niggles worth talking about, thank god.

Dave_

Friday: 4 Miles, 36 minutes on treadmill.

This has been a good week so far. Long run either tomorrow or Sunday and I will be happy with my weeks work. Ordered a pair of 2140s today aswell. Ran in a friends a couple of weeks ago and liked them so hope they turn out well. Might not run the race in them though.

Summary since log was created
Miles This Week - 13.1
Total Miles - 32.8
Runs This Week - 4
Total Runs - 8

Dave_

2 Miles tonight, half of which was up the very aptly named Summit Avenue (http://farm1.static.flickr.com/54/114945841_f9f1a632ae.jpg?v=0). Left me a wheezing mess! Not ideal preperation for Sunday but at least i got out i guess.

On the up side, got a pair of 2140's and my reg pack for Sundays race today. Had tried my friends pair a few weeks ago and liked them. Felt good for a first run. Feel a lot lighter than my Mizuno Wave Alchemy's which I'll probably still wear on Sunday.

Dave_

Friday: 4 Miles at a good pace. Built up the confidence again ahead of the race.

Sunday: Ras na Heireann. Unfortunately, the wettest weekend of the year and a horrible day. Preparation was terrible, got hammered on an all day session, oops!
So, the race. Felt good for the most part. Never stranded in a field of almost 4000, and was mostly moving up through the field. Felt a bit tired from half way on but struggled on. NO markers on the course to indicate where we were and that was very annoying. Was feeling well enough to pick it up near the end but only saw the finish line when we were 100 yards away. Overall it was a good race through the streets of Somerville.

So, finished in 24.59, which I'm quite happy with. 32 second PB and indicates im running a bit faster than this time last year. Hopefully be able to keep it up this year.

Dave_

Tuesday 16th - 1 hour spin

Wednesday 17th - 3 miles 28 mins

Thursday 25th - 3.1 Miles in 29.30

Back training after a full week out with flu. Felt rough today but hopefully I'll get back into my stride again within the next week or so.

Miles This Week - 3.1
Total Miles - 47.8
Runs This Week - 1
Total Runs - 13

Dave_

Monday: 5.25 Miles on Treadmill in 51 minutes

This was tough....wanted to hit 6 miles but was perhaps too much today. Hit more of a mental barrier than a physical one.

Down under 205lbs for the first time also, mostly thanks to running. The weather is getting better here so will finally be able to start running outside at work. Office complex building is built into the forest, and have a USATF certified trail which I'm looking forward to using on lunch.

Dave_

Tuesday: 2.1 miles in 16:30, treadmill

Hit the treadmill again today, hoping to get 5k out of the run but could not hold on so ended up a mile short. Bit disappointed but ran a good distance yesterday and can't complain.

Miles This Week - 8.35
Total Miles - 55.3
Runs This Week - 2
Total Runs - 15

Dave_

Thursday: 3.25 Miles on Treadmill in 29 mins

Friday: 4 miles down by the resevoir in the glorious boston sunshine. :cool:

Sweated like an animal in the sun but really enjoyed the run today even though i was as slow as a wet week.

Miles This Week - 15.6
Total Miles - 62.5
Runs This Week - 4
Total Runs - 17

Dave_

Tuesday:
1/2 Mile Warm Up + Stretch
800m 3.45
400m jog
800m 3.45
400m Jog
800m 3.45
400m jog
800m 3.45
400m Jog
1/2 mile cool down + Stretch

Did this on the treadmill so wouldn't believe the pacing too much although i did wait until the treadmill had reached the 7.30 pace before starting to count the 800. Found the run tough but enjoyable. Will look to increase the number of reps over the coming weeks.

Miles This Week - 4
Total Miles - 66.5
Runs This Week - 1
Total Runs - 18

Dave_

Wednesday: 4 Mile walk with herself on my running route in 31 degree sunshine (not going to count this in my weekly mileage but it was enjoyable)

Thursday: Treadmill 5k, Very tiring run but delighted I stuck with the pace as I wanted to stop after 2 miles!
1/2 mile warmup
5k - 23.45 PB!
1/2 Mile cool Down

Miles This Week - 8.1
Total Miles - 70.6
Runs This Week - 2
Total Runs - 19

Dave_

Saturday: 4 Mile Run of the normal route. Did it with a mate in the sun and have developed a very traditional farmers tan!

Miles This Week - 12.1
Total Miles - 74.6
Runs This Week - 3
Total Runs - 20

Dave_

Sunday: 7 Miles LSR - Longest Run to date

Miles This Week - 19.1
Total Miles - 81.6
Runs This Week - 4
Total Runs - 21

pgmcpq

Dave_ wrote: »

...some snow on the paths ...

Dave_ wrote: »

.... in 31 degree sunshine

Hey !

Reading your log I hit the 31 degrees comment and just just realized that you are "up the road" from me (I'm in NJ across the river from NYC). Good luck with the goals - I can sympathize with training though winter and summers in the North East. Buy the sunblock in bulk ! Brookline is a nice area - years since I've been there, though we make it to Boston pretty regularly. Hoping to be there for the Boston Marathon next year ( fingers crossed).

Dave_

Hi PG,

Nice to hear from another person here in the States. It's funny looking back on the log and remembering back to a few weeks ago when the resevoir was completely frozen over. What a difference a couple of weeks can make, the snow has turned into rain (had two 3-day storms) but its been perfect besides that, in the high teens every day.

I am looking forward to the Boston marathon, albeit as a spectator. As a long term goal, to qualify and run Boston in 2012 would be a dream come through. I reckon if i got a marathon under my belt this year in a reasonable time, it could be a realistic target, but I dont want to get ahead of myself as I am enjoying it all so much at the moment.

Dave_

Monday: 4 Miles on Treadmill - 36:00

Amazed how easy this felt after the 7 miles yesterday. 9 minute miles are now a quite comfortable pace.

Weight now down to 198 pounds, a 17 pound drop in 3 months, delighted with this as I feel very healthy right now.

Miles This Week - 4
Total Miles - 85.6
Runs This Week - 1
Total Runs - 22

Dave_

Thursday: Good treadmill interval session at 7.03 minute miles with 2/300m rest. Felt good for most of it but slight pain in shin. Thinking 5 miles tomorrow and 5k race on Sunday but not sure yet.

800m Warm up
200m jog
400m - 1.46
200m jog
400m 1.46/300m jog (x6)
400m warm down

Miles This Week - 7.9
Total Miles - 89.5
Runs This Week - 2
Total Runs - 23

Dave_

Friday: 8 Miles LSR on the treadmill. First 6 at 9.47 and last 2 at 9.30... Tired!

Miles This Week - 15.9
Total Miles - 97.5
Runs This Week - 3
Total Runs - 24

Doing another 5k race on Sunday.....will tip me over the 100 mile mark

Dave_

So, ran another 5k race today and must say im delighted. Not great prep again as I was out last night but still feel i did well. Got up at 7.30 and had a banana to give me some energy an hour before the race.

The race took place in soldiers field , a place where ive been meaning to go for a run for a while now. Down by the river and a lovely setting. Gun went off and took about 4 seconds to get past the start. Used the slippy grass to get past a few people, followed by a tall bloke in a yellow t-shirt who i would meet later in the race. Felt quite good at this early stage.

Stayed with yellow t man for half a mile and he then started to open up a gap. was left running at a good pace with a lady from boston, who turned out to be yellow t's girlfriend. She also broke away from me, going on to catch a red haired guy that had been 30 m in front of us by halfway. She also caught up with her fella.

Went through a rough point at just past halfway and was convinced that I would not break my pb. Started to feel a bit better coming on the way back and could see the finish less than a mile away. Caught up with red haired man with half a mile to go, bringing him along with me. at this stage i had closed the gap to yellow t-man from about 100 metres to about 30. Started to think I could catch him at this stage.

With about 400 to go I was up just behind him and could see the finish. Coming around the final bend we were neck and neck and flat out sprinting together. Passed him with 5m to go and was delighted and jaded with my effort. Delighted with the time of 23:01, which i am going to shorten to 22.59 to add in the time it took me to pass the start.

OVER THE 100 MILE MARK TODAY ASWELL!!

Overall - 800m warmup
3.1 mile race

Miles This Week - 19.6
Total Miles - 101.7
Runs This Week - 4
Total Runs - 25

Dave_

Friday: Back in the saddle after a week at home in ireland where i chose not to run. Plenty of walking in the countryside and at home which was nice.
So 4 Miles around the Resevoir

Monday:
3 Miles on the treadmill. So humid in the gym. Wanted to do 5 miles but I was feeling lightheaded so decided to stop.

Tuesday:
5 Miles on the treadmill in 46.30. Felt really good doing this today, happy to be back again.

Miles This Week - 8
Total Miles - 113.7
Runs This Week - 2
Total Runs - 28

Dave_

Thursday:
Back to the treadmill this lunchtime.
2 Miles @ 9.20
2 Miles @ 9.05
2.2 Miles @ 9.20

Trying to work my way up to that 8 mile workout in the Advanced Marathoning book. Long way away from week one of a program like that though. Wouldn't have been able to do 4 miles at quicker than 9 mins per mil, today anyway.

Miles This Week - 14.2
Total Miles - 119.9
Runs This Week - 3
Total Runs - 29

Dave_

Friday:
4 very easy miles in 38 minutes. a 8-10 miler tomorrow, to complete my best weeks training since i started back.


Miles This Week - 18.2
Total Miles - 123.9
Runs This Week - 4
Total Runs - 30

Dave_

Missed out on my long run due to work and was absolutely raging but overall it was a good week

Monday:
5 Miles in 46.30 on the treadmill. Felt easy so upped the pace for the last mile.


Miles This Week - 5
Total Miles - 128.9
Runs This Week - 1
Total Runs - 31

Dave_

Tuesday: 5.6 Miles with 3 miles at fast pace in the middle

1.3 Miles Slow
3 Miles Fast
1.3 Miles Slow

Have no idea of pacing (this is a problem if i intend doing a marathon. My total time was around 45 minutes so im guessing somewhere around 12 minutes each for the 2 x 1.3 miles and the 3 miles was somewhere around 8 minute mile pace. Guideline was half marathon pace but it was definately a lot too fast for that. Happy with the session overall though

Miles This Week - 10.6
Total Miles - 134.5
Runs This Week - 2
Total Runs - 32

Dave_

Saturday: 10.67 Miles in Boston

Miles This Week - 21.2
Total Miles - 145.1
Runs This Week - 3
Total Runs - 33

Dave_

Monday
5 Miles in 45.20 on the treadmill. This run was harder than it should have been but I guess the long run on Saturday took a lot out of me so Im glad just to have it out of the way.

Miles This Week - 5
Total Miles - 150.1
Runs This Week - 1
Total Runs - 34

Dave_

Tuesday: 2 miles 15.20

Bit of a disaster here. Should have rested as I was feeling tired after mondays run but decided to hit the gym for a quick 5k run. Literally pressed Self Destruct as I upped the pace to 7 minute miles for the second mile. By 2.1 miles my mind and body had had enough and I bailed. Should really have taken it easy but lesson learned...


Miles This Week - 7.1
Total Miles - 152.2
Runs This Week - 2
Total Runs - 35

Dave_

Wednesday:

4.25 miles in 35.22
Tried to hang on and do 10k, but once again needed to call a halt to the run early. Will just go out for a very easy run tomorrow and rest up until I attempt a 12 miler on Saturday/Sunday.

Entered the Boston Run to Remember half marathon on Sunday week so think I'll need that 12 miler to give me the confidence that I can finish the half in a respectable time. Looking forward to it, feel it will be a decent achievement!

Miles This Week - 11.3
Total Miles - 156.4
Runs This Week - 3
Total Runs - 36

pgmcpq

Dave_ wrote: »

Wednesday:

Entered the Boston Run to Remember half marathon on Sunday week so think I'll need that 12 miler to give me the confidence that I can finish the half in a respectable time. Looking forward to it, feel it will be a decent achievement!

Good luck with the HM.

I'm not in a position to offer advice (as I am not sure what I am dong myself ) but probably better to alternate the hard and easy days to keep the momentum going than keep pushing when it's not working.

Dave_

Hi Pgmcpq,

Thanks for the best wishes and feedback.

I totally agree with your advise and the worst thing is that I know myself that I was pushing too hard this week. Think I'm trying too hard to stick to a difficult program or hit a specific pace and not just listening to my body. I'm also very stubborn and if I tell myself before a run that i want to do 6 miles at 8 min mile pace, I'll just run at that pace until i cant run anymore, instead of just backing off when i know i wont be able to complete.
Like yesterday, I knew after 2.5 miles that I wouldnt last the full 6 at the pace i was doing but still just kept going instead of decreasing the pace a bit and lasting the full distance. This attitude could bite me in the ass on Sunday week!

Dave_

Thursday:
4 easy miles this evening.....easy, although my shin was giving me a small bit of bother, nothing sore though.


Miles This Week - 15.3
Total Miles - 160.4
Runs This Week - 4
Total Runs - 37

Dave_

Saturday:

11.2 miles in soldiers field in boston

Miles This Week - 26.5
Total Miles - 171.7
Runs This Week - 5
Total Runs - 38

Dave_

Tuesday:

1.3 Miles
10 mins stretching
1.5 miles
4x30 sec hills
10 mins stretching
1.3 Miles

So hot out there, really starting to worry about my ability to run a good time on Sunday if it stays like this. Also, felt very tight in the quads after Saturdays run, hence the stretching. Was thinking of two more sessions like this before the half....do people think that this would be enoughor should I be looking to do a bit more/less?

Miles This Week - 4.2
Total Miles - 175.9
Runs This Week - 1
Total Runs - 39

Dave_

This heat is insane. Having never been on a sun holiday i can safely say its the hottest weather ive ever witnessed. Makes running difficult but I still love it.

Wednesday:
1.3 Miles
10 mins stretching
1.5 miles
10 mins stretching
1.3 Miles

Same as last night without the hills. Buckets upon buckets of sweat. 26 degrees at 8.30 at night!

Miles This Week - 8.2
Total Miles - 179.9
Runs This Week - 2
Total Runs - 40

pgmcpq

Good luck Sunday. Looks like the heat has broken a bit ... still keep an eye on how you feel. Stubborn is a good quality .... up to a point !

Dave_

Boston Run to Remember Half Marathon 30 May 8am Race Report:

Hopped on the T Sunday morning at 6am to head down to the start of this Race down by the Seaport area of South Boston City. Pleased to see some cloud coverage at this time and the temperature was noticeably warm but not as bad as I expected. Effiecient registration and bag drop off facilities and I was all set with an hour to go until the race. Looked around the expo for a while and bought a packet of gel sweets so i could have 2 sweets in my pocket for during the race.

About 7.20 I went out for a walk, followed by a run and warmup. Kept at a nice slow pace and thanked my lucky stars when I realised that my shin was not in pain.This gave me confidence that I could go out and run the race and try to keep up to the 2 hour pace that I wanted. Unfortunately, the heat was rising all the while and was about 25 degrees when the race started at 8am on the dot.

Counted around 2 minutes to cross the start line so passed the first mile in the city at 9 and a half minutes. Made up this in the second mile to average out at 9 minute miles for the first two.

Went over that at mile 4 when i took on water but again by mile 6 i had managed to keep the average at 9 mins per mile. It was after the water station at mile 8 that my pace started to drop off a bit. Having went out of the city for miles 3-10, the route back into the city tired me out. By mile 10, I was just about on for 2 hour pace but knew I was struggling. After hitting the water station at mile 11 I had to do the 2.1 miles in 19 minutes and even though I tried my best I knew I wouldn't do it when I crossed mile 12 in 1:52. Was exhausted at this stage and the last mile hurt like hell, passing Boston Common and out towards the World Trade Canter again.

Crossed the line in 2:03:30, for a chip time of 2:01:33. Very happy overall with finishing the race and staying on pace for so long. Learned a few lessons about running in heat and where to apply Body Glide in the future (my legs were fine but my arm-pits were raw!).


Miles This Week - 21.3
Total Miles - 193.0
Runs This Week - 3
Total Runs - 41

Dave_

Wednesday:

5k in 29 mins on treadmill. First run back after the half. Was a nice easy one and didnt have too many aches and pains.

Miles This Week - 3.1
Total Miles - 196.1
Runs This Week - 1
Total Runs - 42

pgmcpq

Great job on the HM. In humidity it's amazing what can chafe !

Dave_

Bad week last week with only 5k but will get back on track this week.

Monday:

5 Miles in 44.45 on the treadmill. Found it tough after a week off. Hi tthe 200 mile mark though!! Will be interesting to see how far i can go in '10!

Miles This Week - 5
Total Miles - 201.1
Runs This Week - 1
Total Runs - 43

Dave_

Didnt have much time today but still got over to the gym at work for 5k. Started off slow and gradually increased tha pace

Tuesday: 3.1 Miles

Miles This Week - 8.1
Total Miles - 204.2
Runs This Week - 2
Total Runs - 44

Dave_

After an eventful 3 weeks which included a 10 day holiday in California and falling off a dirt bike Im back with some updates.

Week of 14th - 20th
This was the week I was away so despite lots of hiking and walking I only got one session
5 miles in 35 degree sunshine!

Week of 21st to 28th
4 miles resevoir run
2.5 miles treadmill
3.1 miles treadmill

This week
Monday - 4 miles resevoir run

Miles This Week - 4
Total Miles - 223.8
Runs This Week - 1
Total Runs - 49

Dave_

Tuesday:
3.5 miles hills

2 laps including two climbs of "Summit Avenue", half a mile up hill, with an ascent of 174 feet. Quads were burning after it but felt good overall. Should have done the full 4 miles I intended as I altered the route on the second lap but still feel that this was a good workout.

Miles This Week - 7.5
Total Miles - 227.3
Runs This Week - 2
Total Runs - 50

Dave_

Wednesday:

Really going to try and fit in one cross training day a week while I train for the marathon. Did this weeks installment yesterday and did some core and strength work. I was a bit all over the place in terms of structure however. Can anyone link me to a thread in the main forum that lists out a core and strength program for runners?

Today's plan - 4 miles (+ might try and make up the half mile i missed on tuesday!)

Dave_

Thursday:

4.5 Miles total
1.5 @ 10 mins
2 @ 8.57
1@ 10 mins

Made up the half mile I missed and added in 2 PMP miles so happy with today's effort. 2 runs left this week, will hopefully fit them in tomorrow and Saturday.

Miles This Week - 12.0
Total Miles - 231.8
Runs This Week - 3
Total Runs - 51