the clock and me!

bart simpson

hi lads decided to start up a log so i can track my progress and more importantly maybe get some advice along the way..

im 26 year old male...i was basically a off and on social jogger from my early 20s, my first two races in 08 dungarvan and ballycotton and with little enough training i was happy to get a PB of 72:xx.... after these races i went by the wayside and didnt do much until around this time last year....it took me a while to get my base fitness up again but i decided to sign up for the DCM09.... i followed the runners world training programme which was very light on the milage....i did 366 mile for the 16 week programme which averaged under 25 mile a week but did do the key long runs...i did 541 miles from jan o9 to dcm09 along the way i did the kilkenny half in 1 hour 40 mins. I followed village runner and krusty in DCM and was dragged in in 3.29:42 and i loved the whole experience

so since jan 2010 i have be running a bit more i did dungarvan10 in 70:55 and ballycotton10 in 69:14 tramore 10k in 41:04 and a few local races of which the best was a 4 mile in 25 mins

at the moment i am averaging 30-35 miles a week and hope to build that by a few miles a week so i can either start the P&D 50mpw programme (either do 16 week programme or 12 not sure yet?) for the dublin city marathon.
My targets for the year were a sub 70 10 mile, a sub 40 10 k and a sub 3:15 marathon. i done the 10 mile and hope to do the 10k this month.
So thats basically where im at now...i hope this log will keep me on course:)

eliwallach

bart simpson wrote: »

i hope this log will keep me on course:)

You'll be damned if you do, and damned if you don't....groan

Best of luck.

bart simpson

eliwallach wrote: »

You'll be damned if you do, and damned if you don't....groan

Best of luck.

thanks eliwallach:)

right so....

Monday May 10th ...6.2 miles 8.09m/m Hilly loop
Tuesday May 11th ...5 miles 8.33m/m Hilly loop

Wednesday 5 mile Race
Time ...31:33
Splits 6:31, 6:22, 6:29, 6:24, 5:58
avg pace 6:19
im happy with the way the race went. based on my previous race mc millian predicted 31:48 for 5 miles...so once i beat mc millian i cant complain:) i put in that result in to mc millian last night and it now has me under 40 minutes for a 10k...but it always looks easier on paper(screen)...i going to give sub 40 10k a shot in youghal on the 23rd of may and see if im there or not

bart simpson

Today
5 mile 8:50m/m Recovery run

bart simpson

15th May 6.10 miles avg 8.28 m/m interval hill session

total miles this week 27.3
not as much miles as i would have liked...bit of a lazy week..going to do a long run either monday or tuesday, also i need to get the finger out and start some core workouts

bart simpson

May 19th
5 Mile @8:10m/m Hill loop
6 Mile @7:13m/m Road

May 20th
Swimming 40 lengths 20 meter pool
5 Mile @8:59 Recovery Run

bart simpson

May 21st
4 Mile @ 8:45 Race Prep jog

DustyBin

goodluck at the weekend, sub 40 will be no bother to ya with that 5 miler and Youghal I think is supposed to be fast

bart simpson

DustyBin wrote: »

goodluck at the weekend, sub 40 will be no bother to ya with that 5 miler and Youghal I think is supposed to be fast

thanks dusty:) im very worried about the weather...im fair skinned and dodge the sun like a vampire....i did the kilinaboy 10 miler this year and it was a hot day and i really suffered in it..there is a 10k in stoneyford in county kilkenny tomorrow i am seriously thinking about doing this instead..the course is not as fast but it is on earlier and its closer to home, youghal is a long drive to get cooked

bart simpson

okay last week was a disaster, in the end i didnt do any race on sunday, felt it was just too hot for me and i hadnt trained in that heat all year so ihit the beer garden instead and really went off the rails altogether:) but i suppose it aint the worst thing in the world il be starting the marathon programme soon so now is the time to let off the steam,
so last week i did a very disappointing 19 miles(the lowest since january)

25th May
13.10 miles @ 7:57 m/m

bart simpson

26th May
5 Miles @ 8:40 m/m hilly loop

bart simpson

27th May
5 Mile @ 8:38 m/m

bart simpson

28th May
6.20 Miles @ 6:39 m/m

bart simpson

29th May
4 Miles @ 9:00 m/m recovery run

bart simpson

31st May
Core workout

1st June
5 Mile @ 8:05 m/m

2nd June
8 Mile @ 8:00 m/m

3rd June
5 Mile @ 8:20 m/m

bart simpson

4th June
10 Miles @ 8:42 m/m

5th June
10.30 Miles @ 8:14 m/m

bart simpson

not going to bother going for a run today, total miles this week was 38.28, which i am happy enough with, next week i think i will try and do 40 miles with some faster work included...maybe il try the first 40 mile week of the p&d up to 55 plan, just to see what im letting myself in for!

just one question that id like to know, if i wanted to do doubles with P&D and lets say it says 10 mile general aerobic....what would that equal for effort in a double day? two 6 mile runs?, 6 and a 7?

bart simpson

decided that i wasnt going to do any speedwork again this week, there will be plenty of time for that, just going to get time on feet until i start the p&d 18 week programme on monday, im going to start it one week early just to allow for any mishaps.

June 9th
10 Mile @8:02 m/m

June 10th
11.30 Mile @8:32 m/m

bart simpson

didnt get to do much last weekend...i got a stomach bug and couldnt do much at all never mind run.

i started my DCM training programme this week, its 19 weeks to DCM, i am starting it a week early

June 15th
L.T run 8 Miles with 4 Miles @ HMP
8.30-8.21- 6.54-6.55-6.54-6.53 -8.42-8.46
weather was really hot so made the session a bit harder than it should be but overall happy with the effort and its great to get started beck into a programme.

bart simpson

June 16th
60 lengths
coreworkout+ strength

June 17th
9 mile @8.26 m/m hilly loop

June18th
4 mile @8.58m/m recover jog
50 lengths

June 19th
12 mile @8.45m/m

bart simpson

June 23rd
10 Mile @ 8.33 m/m

June 24th
10 Mile 3 mile @ 9.45 m/m 7 mile @ 8.33 m/m

June 25th
60 lenghts

Krusty_Clown

bart simpson wrote: »

i started my DCM training programme this week, its 19 weeks to DCM, i am starting it a week early

Good stuff. Will we see you in the 3:15 pacing group this year, or are you going straight for the jugular?

village runner

Krusty_Clown wrote: »

Good stuff. Will we see you in the 3:15 pacing group this year, or are you going straight for the jugular?

3.15 i hear. He is a tough little cookie.

Krusty_Clown

village runner wrote: »

3.15 i hear. He is a tough little cookie.

Ahh.. Bart's part of the Kilkenny collective! Hope to see you with VR under the 3:15 Balloon(s) so.

bart simpson

Krusty_Clown wrote: »

Good stuff. Will we see you in the 3:15 pacing group this year, or are you going straight for the jugular?

cheers krusty, hope to stick in with the 3.15 group....if i can get my PB down by 15 minutes i will be a happy man:)

bart simpson

Krusty_Clown wrote: »

Ahh.. Bart's part of the Kilkenny collective! Hope to see you with VR under the 3:15 Balloon(s) so.

yeah it will be great if the two of ye are pacing 3.15 this year....il need all the help i can get!

bart simpson

June 26th
4 Miles @8.48 m/m
60 lenghts

June 27th
13.1 Miles @8.08 m/m
this was supposed to be done with 8 miles at marathon pace but didnt get much sleep the night before so decided to give the pace part a miss...kinda feel guilty but as tergat says "run to feel" plenty of time for marathon paced runs in yet

Miles this week 37
lenghts 120
corework.... none........ tut tut tut

bart simpson

June 29th
strength training
50 lengths
10.5 Miles @ 8.20 m/m hilly loop

June 30th
6 Miles @ 9.04 m/m recovery jog

bart simpson

1st July
LT session
8 Mile with 4 @ 15K pace
8.46--8.36--6.53--6.51--6.48--6.53--8.34--8.20
Avg pace 7.43 m/m
Avg LT pace 6.53 m/m

found this session tough, it was over 20 degrees when i ran it but still tought it would be easier.....although i havent being doing much running at pace lately maybe that is the reason. i am kinda doubtful about a sub 40 10K after that run,.... the marathon programme is on the endurance phase and there is no runs of sub 40 pace

think i will stick to the programme until the week of the 10 k, which is monday 12th july, the race is friday night 16th july
the week should go like this..., 6 mile with 5k @10k pace on monday morning and 5 mile easy monday afternoon, 5 mile on tuesday, Rest wed, 4 mile thursday, race friday 10k, 16 mile on sat, 4 rec on sunday. with most of the miles being on the monday before the race and the saturday after i hope to be fresh enough to give sub 40 a shot! time will tell:)

bart simpson

2nd July
6 Miles@ 9.24 m/m rec jog
5o Lenghts

3rd July
14 Mile @ 8.23 m/m

Miles this week 44.2
lenghts 110

6th July
11.5 Mile (8mile @ 7.45 3.5mile @ 9.30)

7th July
3.2 Mile @ 8.25 m/m

8th July
10 Mile @ 8.31 m/m

bart simpson

10th July
4.3 Miles @ 9.30 m/m rec jog

11th July
15.2 Miles @ 8.35 m/m

12th July
8 miles @ 8.49 m/m rec jog

bart simpson

13th July
60 lenghts
5 Mile with 2 mile @10k pace(6.23m/m) avg pace 7.44 m/m

legs feel strong and my endurace is better now than it ever was, however some of my speed seems to be gone, this is to be expected with all the slow and steady milage i have being doing in this part of the P&D programme. My current PB for a 10 k is 41.05 and my target in the race friday night is to beat that, if i am to do a sub 40 this year it will have to be when my training paces are a bit faster. afterall the marathon is the keg objective

14th July
5 Mile @ 8.13 m/m hilly route
40 Lengths

bart simpson

15th July
6 Miles @ 9.08 m/m rec jog

16th July
Piltown 10k Race 40:38 6.32m/m
Got a new PB for a 10k so happy with that even though its only my 4th ever 10k
Never went for the sub 40, and i can safely say i wouldnt have got it if i tried, as i thought before the race my lungs were not used to the pace and from mile 4 onwards i was very uncomfortable (in fact i was grunting from then on to the finish:)) i got a stitch in my side and just had to grit it out. On the upside my legs felt strong and to come through the race in a bit of pain means that i am a bit mentally stronger than i was last year too.
Great race and very well organised, will definately do it again.

bart simpson

17th July
10 Mile @ 8.39 m/m

20th July
6.8 Miles @ 8.39 m/m

21st July
6.3 Miles @7.54 m/m

22nd July
6.13 Miles @8.32 m/m

24th July
6 Miles @8.58 m/m

25th July
8.08 Miles @ 8.17 m/m

weekly total 33.31, was on holidays this week so i did no sessions and no long runs, just some maintenance is all, no harm, next few months are gona be hard.

26th July
4 Miles @ 9.00 m/m

27th July
10.35 Miles @ 8.06 m/m

bart simpson

30th July
5 Mile rec run am
5 Mile rec run pm

31st July
17 Mile @8.30 m/m

1st July
4.5 Mile @ 9.37 m/m rec jog

2nd July
6.20 Miles @ 8.09 m/m

3rd July
10 Miles L.T. session 5 Miles @6.50 m/m
8.10-8.22-6.46-6.53-6.51-6.50-6.50-8.47-8.27-8.35
avg pace = 7.39 m/m
avg L.T pace 6.50 m/m
this session didnt feel too bad, definatley not as bad as the last LT session, i think the 10K race has improved me a bit

bart simpson

4th Aug
8.35 Miles @9.23 m/m rec jog

5th Aug
12 Miles with 10 mile @ MP 7.29
avg pace 7.40
This run felt good and i felt comfortable, it gives me confidence that i felt good tonight considering i did a LT run on tuesday:)

bart simpson

7th Aug
18 Miles @8.37 m/m

9th Aug
6.6 Miles @8.38 m/m

10th Aug
10.4 Miles @8.11 m/m

11th Aug
6 Miles @8.55 rec jog with 6*100 speed

12th Aug
L.T. session
10 Miles with 8 miles @ 6.50 m/m
8.44-8.48-6.53-6.54-6.47-6.50-6.51-6.43-8.37-8.31

village runner

Sounds like you are finding then LT sessions too easy ?? Maybe instead of a 6 do 2 x 4. Or increase the pace a little.
If you want that 10km sub 40 give us a hollow.

bart simpson

village runner wrote: »

Sounds like you are finding then LT sessions too easy ?? Maybe instead of a 6 do 2 x 4. Or increase the pace a little.
If you want that 10km sub 40 give us a hollow.

i wouldnt say they are that easy, i could probably push myself a bit more, but with a 20 miler tomorrow i wanted to be fresh enough for it.
the next LT seesion is 11 with 7 at LT, i think i will increase the pace to 6:47 for that one.
My milage is still rising and will be around 64 miles this week which is the first time i will have broke 60 in 7 days of training, i am trying to control my training as much as i can when jacking up the milage, i wont be going over 65 miles, so from now until the taper i will put in some harder and painful sessions as my body wont be adapting to incresed milage and will be more able for really though sessions, plus i will be doing the frank duffy 10 and dublin half, which are sessions in themselves.

VR, i think id like to brake the sub 40 10k in a race, i should have had a sub 40 a while ago now and it is getting personal between me and IT!,il be following your ass around dublin for the marathon....the sub 40 will be a one on one between itself and myself:D thanks anyway

bart simpson

13th Aug
5 Mile @ 9.38 m/m rec jog

14th Aug
20 Miles @ 8.36 m/m