Keep Improving

PDCAT

Thursday 19/01/12

(Total = 9.1K)

2.4K - (Avg 9.31 per mile pace)

F4L

1.2K - warm up (Approx 9.30 per mile pace)

8 X 400m - Intervals (200 Walk/Jog in between)

1.6K - cool down (Approx 8.30 per mile pace)

Times of intervals approx
(1.26, 1.24, 1.26, 1.25, 1.25, 1.27, 1.27, 1.24).

Found this session very tough. Had never ran 400m repeats before. As usual done about 2.4K on my own before F4L group started. Ran 3 laps of track warm up with the group. Then 8 x 400m runs. Found it hard and was hoping they'd call it a day after six but kept going until the end. Was happy that i managed to hold fairly even time between run's. Ran another four laps of the track after these. All in all a good work out.

PDCAT

Saturday 21/01/12

10.00 = 1.37.08 - (9.42) - LSR

Legs sore/tired after the speed sessions with F4L earlier in the week.

Monday 23/01/12

4.03 = 46.04 - (11.26) - Recovery

Nice few pints last night after my GAA Club reached All Ireland Junior Club Hurling Final. Felt ok this morning though and went out for this slow run.

PDCAT

Tuesday 24/01/12

5.13 = 47.27 - (9.14) - Easy

Plan was to run this at 9.30 pace. Started off too fast as i was thinking that i may struggle as legs didn't feel great the last couple of days. Managed to hold quicker pace comfortably and decided i'd slow down coming up the hills on the way home. On the way back, as i hit the hills i met a number of people i know that were out walking/working and didn't want to slow down and look like i was struggling. So kept up a faster pace. Anyway, was happy enough with this run. Will run 4 mile easy on Thursday in prep for Dungarvan 10mile on Sunday.

PDCAT

Didn't run all week due to sore left shin. This is recurring issue for me. Went to Physio on Saturday morning. She said it was due to tight calf muscle causing the problem and result was slight inflamation on the shin bone. Put some Kinetic tape on it and massaged it. Said i could run Dungarvan 10mile the next day. Just to come back next Saturday for more work.

Dungarvan 10 Mile - 1.16.43 (PB)

Debated about whether to travel down for this in the bad weather. Nothing else on so gave it a go. Left shin, bothering me a little as well.
My PB was 1.19.57 from Frank Duffy 2011. Aim for end of year 2012 is sub 1.16.00. Was aiming for about 1.18.XX yesterday and planned to run at 7.50 minutes per mile. Had been working with Fit 4 Life last couple of months and was hoping to see some benefit from this speedwork.
Found this race really enjoyable, felt really strong the whole way, passed loads of people the last three miles. Negative split (first 5m = 39.00, second 5M = 37.43).
Felt strong at the end and in hindsight, if i had of started off a little faster, maybe i could have went sub 1.16.00. However, that can wait for another day. Really delighted with the run and hoping, i can sustain the improvement for other race's that i have planned coming up.

BobMac104

Great running PDCAT!

PDCAT

Thanks Bob. Yeah, really happy with Sunday's run. Had done some work with F4L over past 6-8 weeks and was interested to see what/if any benefit there would be. Gives a bit of added motivation for the next few months when you see some improvement.

Monday 30/01/12

4.00 = 41.40 - (10.25) - Recovery

Ran around GAA Pitch last night in the dark. Not my favourite place to run, but it's safe and easy on the legs. Found it ok. Legs a little stiff at the start. Left shin seems to be a lot better. Don't know why that is.
Plan to run with F4L tonight on the track. Will keep away from speedwork though as may be overdoing it after Sunday's run. Probably just run around 5 miles at easy pace.

PDCAT

Tuesday 31/01/12

(Total = 9.0K) approx

3.7K - (Avg 9.10 per mile pace)

F4L

400m - warm up

5 X 800m - Intervals (400 Walk/Jog in between)

100m - cool down

Times of intervals approx
(4.30 averaging per 800m).

Wasn't sure about what way to approach last night. After Dungarvan, i didn't want to do the intervals at full wack less only 48 hours after Dungarvan. Ran 2.3miles by myself before F4L at 9.10 minutes per mile.
Doing 800m reps tonight. Coach said for me to do the session but run with one of the slower groups. So ran 5 of these at 8.00 per mile with walk/jog in between. Not sure what this session gives me to be honest, but at least got a couple of miles in. Will go to F4L again Thursday and will run hard if the legs feel ok.

PDCAT

Thursday 01/02/12

(Total = 8.0K) approx

2.4K - (Avg 9.25 per mile pace)

F4L

2K - (Avg 9.02 per mile pace)

5 X 200m - Reps (200 Walk/Jog in between)

4 X 400m - Reps (300 Walk/Jog in between)

4 X 100m - Reps (100 Walk in between)

Times of intervals approx
(38, 37, 36, 35, 36) - per 200m

Times of intervals approx
(1.21, 1.23, 1.22, 1.22) - per 400m

Times of intervals approx
(17, 17, 17, 16) - per 100m

Again with F4L last night. Ran 2.4k before the session on my own at an easy pace. Joined up with group and did 2k warm up, and then followed up with 5 x 200m, 4 x 400m, 4 x 100m. Very tough session but felt great afterwards. Comparing my 400m rep times to last month, they seem to be about 4 seconds per rep faster. Don't know what to make of that. Maybe leg turnover is improving.

PDCAT

Sunday 05/02/12

8.00 = 1.17.42 - (9.42) - LSR

Legs sore/tired after the speed sessions with F4L earlier in the week.
Took a tougher route than normal that had fair amount of hills. Tougher run than i needed. Should have taken flater route.

Monday 06/02/12

5.00 = 56.59 - (11.24) - Recovery

Ran with wife on GAA Pitch this morning. Dreading running 5 miles round the pitch, but wasn't too bad as had someone to chat to. Have new 8 week plan drawn up to take me to Connemara Half. Have upped mileage slightly and pace of run's have also been changed based on Dungarvan 10mile run.

PDCAT

Tuesday 07/02/12

6.27 = 56.37 - (9.01) - Easy

Plugged the Dungarvan 10mile time into Mcmillan and have to change the pace of my run's. Easy runs gone from 9.30 to 9.00. Recovery from 10.30 to 10.00 and LSR's from 9.45 to 9.30.
Wasn't looking forward to this today as legs alittle sore. Run went ok at the new pace. Lower legs still a little tired/sore but i'll live.

PDCAT

Thursday 07/02/12

5.13 = 46.18 - (9.01) - Easy

Legs not too bad. Thought they'd be a still a little sore, but they were ok.

PDCAT

Saturday 11/02/12

10.00 = 1.33.50 - (9.23) -LSR

Only time i managed to get out for a run in the last four days. My local club won the All Ireland Junior Club Final on Saturday evening in Croke Park and local pubs did not close all weekend (24 * 7) and everyone availed of this. Feeling pretty ****ty at the moment. Plan to hydrate myself over next couple of days and start back F4L running tomorrow night.

PDCAT

Thursday 16/02/12

(Total = 8.6K) approx

2.8K - (Avg 9.29 per mile pace)

F4L

800m - (Avg 8.45 per mile pace)

1 Mile Timing Session (6.13)

3.4K - (Avg 8.42 per mile pace)


Dreading this last night as i hadn't run since last Saturday. Had three days on the beer at the weekend along with lots of fags (Only smoke when having a pint). i checked club website yesterday and realised they were doing a 1 mile timing session. Thought of not turning up, but said i'd give it a go. Ran 2.8K on my own before everyone else arrived. Done warm up laps with the group and lined up for 1 mile timing.
About 30 of us and i started off in front, not sure how fast to go. Used the Garmin to keep 6.15 pace. Held back almost all four laps and sprinted as best i could the final 200m. First past the line in a time of 6.13. Not sure if i'm happy with this. As i led the whole mile, i wasn't pushed or had nobody to try and keep up to. Felt very comfortable the whole way (almost too comfortable). Feel i could/should have ran this faster.

Anyway, plan for weekend is either 12 mile LSR or 10K charity run. Will decided later on.

PDCAT

Saturday 18/02/12

12.02 = 1.52.28 - (9.21) - LSR

Legs felt really good. Had crappy day in work on Friday so spent most of this run sorting a few things out in the head. Time flew by.

Monday 20/02/12

5.15 = 58.13 - (11.18) - Recovery

Ran this with the missus and a friend of her's this morning. Handy run, chatting the whole way.

PDCAT

Tuesday 21/02/12

6.28 = 56.51 - (9.03) - Easy

Nice run this morning in good weather. Mcmillan says this is my easy pace. This morning, didn't seem that easy.

PDCAT

Friday 24/02/12

5.15 = 46.34 - (9.02) - Easy

Nice run, this morning. Should have ran this yesterday but work dictated otherwise.

PDCAT

Saturday 25/02/12

8.00 = 1.15.43 - (9.28) - LSR

Beautiful morning for this run. Felt very easy.

Sunday 26/02/12

Hill Walking - Galtee Mountains

Hadn't been out hill walking with the club in well over a year. Plan on going to Carrauntwohill for two days walking at Easter with them and decided to get some practice in yesterday. Left early yesterday morning, started walking about 11.45am and finished back at the car at approx 5.15pm. Weather conditions very poor, got soaked, legs were ok, maybe a little tired due to the running during the week.
Supposed to climb four mountain peaks but due to late start and poor weather conditions only got to climb Grennane (802 Meters). Real lack of motiviation for this yesterday due to weather conditions. Also trying to take my time so as not to overwork the legs. Hard to do when you are climbing hills 2,600 feet high.

PDCAT

Monday 27/02/12

5.00 = 50.09 - (10.01) - Recovery

Ran around GAA Pitch in the dark last night. Took this fairly comfortably as thought legs may have been tired from hill walking on Sunday. Legs were actually pretty good and this went ok.

PDCAT

Tuesday 28/02/12

(Total = 8.0K) approx

2K - (Avg 9.10 per mile pace)

F4L

1 X 400m - (200 Walk between)

1 X 800m - (200 Walk between)

1 X 1.2K - (200 Walk in between)

1 X 1.2K - (200 Walk in between)

1 X 800m - (200 Walk between)

1 X 400m - (200 Walk between)

1.2K - (Avg 9.02 per mile pace)

Times of Reps
(1.30, 1.20) - per 400m

Times of Reps
(6.03, 6.00 - average per mile pace) - per 800m

Times of Reps
(6.25, 6.23 - average per mile pace) - per 1.2K

On track with F4L last night. 2K warm up, followed by pyramid of 400m, 800m, 1.2k and back down. Ran easier than normal and found this not too bad. 1.K cool down.

PDCAT

Thursday 01/03/12

(Total = 7.4K) approx

3.2K - (Avg 9.18 per mile pace)

F4L

400m - Warm up

6 X 200m - Reps (200 Walk/Jog in between)

8 X 100m - Reps (50 Walk between)

1.2K - (Avg 10.45 per mile pace)

Times of Reps
(36, 35, 35, 33, 34, 34) - per 200m

Times of Reps
(16, 19, 19, 16, 18, 20) - per 100m

On track with F4L last night. Disappointing run last night, found it really tough and for first time i can remember i couldn't finish the session as i was absoluted wrecked.
Started off with 3.2K run by myself before everyone arrived. 6 X 200m reps. Found these tough, ran these faster than i've ever done before and this could be why. Then we were supposed to do 8 x 100m with only 15 seconds recovering. i managed 6 of these (couple of these were more jog's than sprints). Legs were really tired, needed longer time to recover. Started to suffer big time and stopped after six. Disappointed with how this session ended. Hope it's just a blip.

PDCAT

Saturday 03/03/12

10.00 = 1.34.32 - (9.27) - LSR

Thought legs would be sore after track work during the week but were fine. A nice run, legs feeling good.

Sunday 04/03/12

3+ miles walk nice and handy early morning.

Monday 05/03/12

5.16 = 57.05 - (11.03) - Recovery

Ran this recovery with herself this morning. Lovely morning for it and took it very easy.

PDCAT

Tuesday 06/03/12

6.29 = 56.42 - (9.01) - Easy

Ran first mile too fast, slowed down over the next few miles. Enjoyable run.

PDCAT

Thursday 08/03/12

5.18 = 46.56 - (9.03) - Easy

Nothing much to say. Leg's feeling ok. 13 Miler on Saturday morning. Longest run since DCM. Getting ready for Conn Half

PDCAT

Saturday 10/03/12

13.00 = 2.01.42 - (9.21) - LSR


Lovely morning for it. Legs feeling good. Enjoyable run.

Sunday 11/03/12

3+ miles walk nice and handy early morning.

PDCAT

Monday 12/03/12

5.00 = 49.48 - (9.57) - Recovery

Around GAA Pitch yesterday evening. A little faster than i would like. Good to see evenings getting brighter. F4L running tonight on track.

PDCAT

Tuesday 13/03/12

(Total = 8.4K) approx

2K - (Avg 9.11 per mile pace)

F4L

400m - Warm up

4 X 400m - Reps (200 Walk/Jog in between) X 3

300m - Cool Down

Times of Reps
(1.30, 1.30, 1.29, 1.30) (1.30, 1.30, 1.28, 1.28) (1.27, 1.28, 1.26, 1.22) - per 400m

Ran with F4L last night. Ran 4 x 400m with 200 walk/jog in between. Took five minutes rest in between sets and repeated three times in total.
Found it easy enough. Ran slower than normal. With 5K race on Saturday, didn't want to kill myself. Won't go to F4L on Thursday, just do a slow run myself.

PDCAT

Thursday 16/03/12

5.00 = 48.05 - (9.37) - Easy

Ran on track last night, done 8k. Ran this slowly on my own before F4L crowd came in as i didn't want to do sprinting last night.
Have Portlaoise 5K on Saturday morning and want the legs rested. Target for 5K is sub 21minutes (current PB = 21.25).
Will probably start off at 4.05 per Kilometer pace, aim for 20.30 and see where it takes me. Looking forward to this as haven't ran 5k race in 12 months and would like to see where i'm at.

PDCAT

Saturday 17/03/12

Portlaoise 5k

Had not ran a 5k since this race last year. My PB was 21.25, target for this year was to go sub 21. Had not acheived this target last year, but felt with F4L speed work since December i had a good chance this year.

Not helped by the fact that i had to go to 40th birthday party night before this. Didn't stay long but still had 4 bottles of bud and three cigarette's (first one's in over a month).

Arrived in Portlaoise in plenty of time. My plan was to aim for 20.30, running 4.05 per KM. Positioned my way about third way back at the start of the race.

1KM - Running down hill at the start, passed a number of runners in the first 500meters. Started turning uphill and passed some more. Noticed a Female club runner (friend of the wife's) who beat me in a 4 miler last year. She had improved a lot last year and i was hoping to finish in front of her today. Reached first km at 4.10 and was feeling good.

2KM - Feeling very relaxed here and legs pretty strong. Passed few more runners including a couple of people who started off way to fast and were dying a death. Passed this female club runner around 2km mark and pulled away. Missed the 2km marker and was not sure what time i completed this in.

3KM - This km took us away from the centre of town. i spotted another club runner ahead of me whom i have never beaten. I was about 100meters behind him and i knew that i must have been going ok if i could see him. Again, felt good on this km and was beginning to think that i may not be pushing hard enough. At the 3k mark my time was 12.30 (4.10 per km average pace).

4KM - I started to push slightly here. I don't know if it was a deliberate intention to push on or subconsciously i feared that i was finding it a little easy. I caught a group of 4 guys, including the club runner i had never finished in front of before. I pushed passed feeling good. This KM was 4.04 and i was 16.34 overall.

5KM - Last km, i pushed as much as i could. Started to feel it now. The effort of the last km and this one was starting to tell. I had pulled away from group of 4 guys behind me and there was a group of 3/4 in front of me. Slowly over the last KM, i caught these and passed. One of them, was a local runner and stayed on my heels. He was getting a lot of support from the crowd. With 100m to go, he sprinted past me... I was fairly f**ked at this stage and was happy to get over the line. Last KM was 3.58 (fastest of the race) and overall time was 20.32. PB by 53 seconds.

Happy with that. Target of sub 21 for the year achieved. Result of 20.32 probably where i felt i was at. Have made improvements in the last couple of months and two new PB's to show for that.

Wife knocked two minutes off her PB and finished in 25.24. Was happy with that.

Sunday 18/03/12

Travelled down to Cork for the night. Used Swimming pool in the hotel for a while including sauna, jacuzzi, steam room. Felt refreshed afterwards.

Monday 19/03/12

Arrived back from Cork after good night's drinking. Didn't feel any hangover so headed out with herself for a recovery run.

5.15 = 58.00 - (11.16) - Recovery

Tuesday 20/03/12

6.29 = 56.42 - (9.01) - Easy

Nice morning for this. Legs felt good. Plan now is for Connemara Half...

PDCAT

Thursday 22/03/12

5.13 = 46.25 - (9.03) - Easy

Found it a little tougher than normal. Legs a little tired, working late shift and only got to leaba around 2.30am.

PDCAT

Saturday 24/03/12

10.00 = 1.34.33 - (9.27) - LSR

Went out early Saturday morning to get this out of the way as had lawn to cut that afternoon. Found this tougher than i expected. Legs were heavy for the first few miles. As the miles ticked by, legs felt better.