Its all about Time...

MisterDrak

RayCun wrote: »

Good luck on the comeback, I'm sure you'll be chasing me down in the challenge in no time

Cheers Ray, I think it will be months before I get to the point of "hunting you down" on the 1000. Kind of reverse from a few years ago...

Anyway I better get posting my massive 2.3 miles from last night...

MisterDrak

Not been looking forward to restarting the log, and to be honest I have been putting if off for a few weeks at this stage.

By way of some context, I have been progressing my running until mid last year, when I injured both Achilles badly. Resulting in no running for 6 months, even walking was difficult for first few months. Restarted some light jogging in april / May, but probably only a total of 10-15 miles per week.

Going to look for a good 10k plan (possibly Daniels) for the winter to get some speed (was never that fast anyway, as im an old lad at this stage). Try to target the Raheny 5 in January for a return to some level of running performance ( in my head anyway).

Probably only post twice a week with the 3-4 runs and see where it goes...

Anyway better stop typing and get the runners on...

MisterDrak

Monday 01/Oct : Handy 4 miles around outside of Malahide park + village in the dark. Paths in bits and a bit scary with the cars zooming past. Haven’t run in the dark on the road side in ages, takes a bit of getting used to. (4miles in 33mins).

Tuesday 02/Oct : As part of my planned "getting a bit faster", i needed to do some sort of interval session. Also was pressed for time so 2 miles warm up 3 * (about) 800m on a muddy field in Malahide park. 3:03, 3:04, 3:05 each lap, followed by 1 mile warm down.

MisterDrak

Thursday 04 Oct : AXA Mini marathon 4 mile race. Decided to give this one a go about a week before, given its on my normal training area. Got down late and only had 6-7 minutes to do a warm up. As it turned out, the race started late at about 7:40pm, with a field of about 30.

I settled into a 6:55 pace for the first mile. Which felt faster that it should have. Had a few younger lads about 10 yards ahead of me.
Second mile in 6:49, now having caught up with the young guys, and beginning to swap places every few hundred meters. Third mile in 6:47 on the sea front. The guy got a 10m lead over me at this point. Last mile (turned out to be only .75 mile?) On Watermill road gave it the beans, and passed him with about 150m to go. Last part mile in 6:40.

Finished in 8th place in 25:32.

MisterDrak

Saturday 06 Oct : 4.7 Miles around Malahide park in 36:00. Just easy miles. Went to the new Avoca for scone and coffee after, made it all worthwhile...

Sunday 07 Oct : 12 mile LSR with a few lads from Raheny. As the start of the run its difficult to know each groups expected run pace. Probably got into a faster group than I wanted, but thats what pride does to you... 12 miles in 1:29, for a 7:29 avg miles pace. A few nice fast mile in the middle. But did drop off the pace (and the group ) by mile 8... Then just a slog back...

http://connect.garmin.com/activity/231281315

Had put a caserole in the slow cooked before I left the house at 7:30am, so it was pretty nice when i got back at 2:00pm... Maybe I should call the blog "Run and Eat"???

MisterDrak

Tuesday 09 Oct : 8.4 miles hard session last night. This was the rist time i have actually completed a structured interval session. It was 3*12min off 90 sec jog recovery, with a 2 milewarm up and 2mile warm down. Probably went out to hard in the first interval, and was in bits and could not hold the pace by the 3rd one. Plus the 2 mile warm down was nearer 1.2 miles. But its a start...

8.44miles in 1:02:01 (7:21Avg)

http://connect.garmin.com/activity/231931006

A few questions arrising from this that im going to post in the main forum...

Wednesday 10 Oct : Light weights session in the gym including core and streaching.

MisterDrak

Thursday 11 Oct: Second proper session, as part of my winter program. 3 miles warm-up. followed by 8* hill repeats followed by 1 mile warm down. Picked magazine hill in the park for this session. Was lashing rain, so was not to much fun in. Only managed 6 repeats as a result of utter exhaustion and rain.

http://connect.garmin.com/activity/232283723


Saturday 13 October: BHAA 4 mile cross country in Castleknock. Only decided to do this when I got up on Saturday morning. As a result arrived at the collage with only 20 minutes to go, and still needed to get registered... Mrs Drak brought the dog along for a walkies also.

Started the race with no warm-up. Forgot what an XC was like after all of the road mile during the summer. First mile in 7:21, and just ambling along at the back. Second mile in 7:14, still ok, but beginning to feel better. Third mile in 7:08, and starting to move a little easier.. Lapped by leader and 2nd place on this 3rd mile... They make it look so easy.. Last mile in 6:46, moving well and picking off a few of the strugglers now.

Finished in 28:42 for 7:07 avg mile pace 89th place. About what I expected...

http://connect.garmin.com/activity/233672305

Sunday 14 October : Horrible Horrible run. Got to bed at 1:30am, out with the guys from OZ. Then the dog got sick twice in the night, so up with her... Sunday morning lashing rain and only 6c. Got all the gear on and did a few miles. Really hard to run with this much clothes on... Then the new Kayano with heavy wet socks started hurting the right foot. I just gave up and walked back to the car after 4.5 miles in 30 something minutes...

MisterDrak

Tuesday 16 October : The plan was for a 30 min tempo tonight, with 2 mile warm-up and 2 mile warm down. I was pretty unsure about the pace for the tempo section, so i used the Daniels Calculator.

I Used a 10K time for 40:30 as the guide for the 30 minute tempo pace. The calculator suggested an avg pace of 6:51p/m (VDot 51.4) for about 4.5 miles. To be honest a 10K time for 40:30 is outside my ability at present. I ran 44:08 in the Fingal 10K this year. But that was off very low mileage, and i have faster 10K time in training from 2010, before my lay off.

Used the 8.5 mile loop in Raheny for this. First 2 mile handy (7:56, 7:31), then 4.3 miles in 7:01 avg. A bit slower that 6:51p/m, but its early days yet. Just Finished the tempo part before having to run up Howth Road, which would have slowed the avg time somewhat... Have to say I was putting everything I had into holding pace for the tempo part.

Then 2 mile warm down in 8:23 and 8:10.

In total 8.5 miles in 1:04 for a 7:30 avg pace.

http://connect.garmin.com/activity/234280730


Wednesday 17 October : Gym session, including streaches and core work.

ecoli

6.51 is very ambitious given that it was roughly close to your 4 mile pace of the most recent 4 mile road race. This is a trap which alot of people fall into they base tempo running off past PBs or target ones rather than current fitness and tend to err on the side of too fast rather than two slow.

I reckon target paces at the moment should be closer to 7.05-7.10 pace and take into account external factors (wind/ course profile) and try not get too hung up on the watch

Try to base this off feel the first 10 min should be relatively comfortable and should start to have to increase the effort to hold the pace as the run develops but should not be all out you should feel at the end like you are spent but ou could hold the pace for a bit longer if needed

MisterDrak

Thursday 18 October : I had a 12*400 track session pencilled in for today, so decided to head down to the Trinity grass track for a go. The track was totally water logged when I arrived. Change of plan and went to the Phoenix park. Just did a 6.5 mile easy / medium run instead.

6.5 miles in 49:32 for 7:33avg.

http://connect.garmin.com/activity/234614832

Friday 19 October : Booked in a physio session for 11am in Sports Med Ireland. I had forgotten what proper massages were all about. Serious pain that's what... Agony...

Lots of F**ing, and Blinding, 1hour

Just going to take an easy day tomorrow, and then a decent paced 10mile on Sunday by way of catch up.

MisterDrak

Saturday 20 October : Just a gym session and core work, plus loads of squats.
Still wreaked after the massage on Friday. Thought it prudent to take another rest day. This is still a come back period for me...

Sunday 21 October : Slept really badly, probably down to the iPad for an hour before I went to bed. Sunday LSR around the 10mile course in Raheny, Sutton. Fantastic morning to run, but down to late to run with the lads, so just set off on my own. Felt loose and strong after the 2 day lay off, but strangely slow. 10 Miles in 1:16:18 for a 7:37m, avg

http://connect.garmin.com/activity/235985919

MisterDrak

Monday 22 October : Just 4.1 miles easy around swords park (on grass).

Tuesday 23 October : The plan called for a 2* 20 min tempo off 3 min recovery. Again stuck times into Daniels tables which suggested a temp pace of 7:10 for the 20 minutes.

2 mile warm up in (7:49, 7:40), then first tempo at 6:52avg, really pushed the pace on this one. 3 mins off and second interval in 7:12avg. Kind of put off by a few guys on bikes blocking the path way ahead, so slowed slightly before I got to them... Then 1.2 miles warm down.

Wednesday 24 Oct : Gym for weights and core work.

http://connect.garmin.com/activity/236608255

MisterDrak

Sunday 28 October : 10.87 miles around Raheny / Sutton (incluiding cork screw hill) in 1:25 for 7:50 avg pace. Just 10 miles to settle the nerves before sitting on the plane for 8 hours to Dubai.

http://connect.garmin.com/activity/240451485

No further training as away on holidays in the desert.

Monthly total:- 16 runs, 102 miles (including 2 races)

Sunday 04 November : 10.5 miles on Raheny / Sutton course in 1:18:46 for 7:27 avg. Hard going into the rain and driving wind on the sea front on way back. Just glad to be back running after the week off. Need to hit more runs this month.

http://connect.garmin.com/activity/240451488

Also just registered for ParkRun Malahide. Just a 5 minute drive to get here every Saturday, and given its over the same course it should be a good predictor of where my training is. Really looking forward to it... Also i see that the BHAA 6K beach race is on Dollymount at 11:00am... Cant do both?

MisterDrak

Tuesday : Training plan called for a 5 * 1 Mile session with 60sec jog recovery. Add 2 mile warn up and 1.5 warm down was looking at 9 miles for the evening.
(Mile 1 - 6.50,
Mile 2 - 6.34,
Mile 3 - 6:39,
Mile 4 - 6.45 (short),
Mile 5 - 6.57)

8.9 miles in 65 mins for 7:18 avg.

http://connect.garmin.com/activity/241032443


Thursday : Another session this time 8*800... Went to the phoenix park at lunch time 2.2 mile warm up then just 4*800 (had a meeting at 2:00pm and had to get back). Just did these on the straight path parallel to military road, between the first and last goal posts. Nice and quiet for faster paced work.

Rep 1 - 3:08,
Rep 2 - 3:04,
Rep 3 - 3:12,
Rep 4 - 3:01

http://connect.garmin.com/activity/241341938

Total of 5.5 miles in 38 minutes.

MTD : 25miles

MisterDrak

Saturday 10th : Ran Malahide Parkrun, didnt really know what to expect in terms of turn out, organisation etc. About 150 turned up and organise very well. Short speech by the Irish organiser, and a few words about safety, and we jogged down to the start line. Line up about 3 rows from the front. A few lads from Raheny were there also. First mile around the Pitch and Put in 6:31, had Sean Mc about 3 yards on front... Second muddy mile in 6:45 (seemed faster that that). Sean still 3 yeards on front. Third mile 6:44, with Sean still just ahead of me. Took a wrong turn by the cricket pitches which probably added 50 yards and a slight drag to the race. Finished in 12th place in 21:00... Nice organisation at the end with no race number and funbling around to take off pins.

http://connect.garmin.com/activity/242642045

Sunday 11th : Sunday LSR with the Raheny lads. Ran with some of the faster lads for a change, just started out with them and after mile 3-4 held on until Howth road. 9 miles in 1:06 for 7:19 avg (approx). Garmin with no signal for first 3/4 mile.

http://connect.garmin.com/activity/242642050

MisterDrak

Tuesday 13th : The planned called for 16*400 with a 45 sec recovery. There is no way in hell I could attempt that at the moment, coming off my relatively lower mileage base, so decided for 10*400 instead. Started with 2 mile warm-up then changed into the Ascis hyper speeds for the reps:-

Rep1 84sec
Rep2 86
Rep3 86
Rep4 85
Rep5 86
Rep6 87
Rep7 87
Rep8 86
Rep9 87
Rep10 84

From rep 6 on it was extremely difficult to keep going. Still relatively pleased with the results. Followed by a 1 mile warm down. Have a slight tightness in the right Achilles today, just going to rest tonight instead of more miles.

MisterDrak

Good weekend of running...

Did the Parkrun in malahide for the second time on Saturday morning. Seemed to be loads more runners this week, and more serious guys also. Lined up on the start line about 3 rows back. Loads of bunching and pushing on the narrow paths for first 200m, no biggie... Settled into about 30 place after 2-3 minutes. Friend of mine about 100m ahead, so set my sights on him. First mile in 6:33, maintained position in second mile and another 6:33. Began to catch him up in 3rd mile in another 6:33, and got past him with about 1/2 mile to go. Sprint for last 200m, for final mile in 6:19. With a finish time of 20:14 and place 24. Beginning to get back to some level of form.

Sunday : Ran with the Raheny lads in the faster group. Planned between 10 and 12 miles for the morning. First 5 miles all around 7:10avg. Was ready to fall off the back of the group, when Damo calls me up to set the pace at the front. No hiding now ! Another 4 miles with the lads at about 7:20, with the last mile a warm down at 7:35.

10 miles in total at 7:17 avg... Nice run, and sunny sky. I love running again...

MisterDrak

Tuesday 20th : The plan had called for a 10* 600, but bothleag were still sore from the gym session the previous day (dont know why upperbody hurts the lege the next days)???.
Anyway went for a tempo run by way of substute. 2 miles warm up (7:40ish),then :- 6:52, 6:36, 6:27, 6:31 with no active recovery. Then 2 miles warm down.Total of 8.5 miles in 61:08 for a 7:12avg.

http://connect.garmin.com/activity/245345156

Thursday 22nd: Sore legs and ancles still. So decided to skip Thursday session.

Friday 23rd : Another year older! 46... Jesus...

2 miles warm up followed by 3* 600 (2:05s) then 1 mile warm down for a totalof 5 miles.

Sunday 25th : 7 miles around Ballyfin grounds in the crisp frost at 8:20am in the morning. One of the nicest runs of my life doing loops of the lake and grounds with only Swans and Squirls for company. Took it really handy as I wanted to see as much as possible. Followed by a Irish breakfast and sunday papers, in the gold room...

http://connect.garmin.com/activity/247029064

MisterDrak

Monday 26 : Just 4 easy mile around Malahide, half hour of running.

Tuesday 27 : Plan called for 4*1000m so down to the Phoenix park at lunch and 2 mile warm up followed by the reps. Park path was pretty flooded. Reps in about 3:30ish, but wasn't really timing the efforts. More interested in feel, then 1.5 miles to finish off, for a total of 5.7 miles, in 6:56avg.

Wednesday 28: Gym in the morning for a medium workout. Then gave the Raheny Winter league round 1 a go. Decided to just take this easy after the session on Tuesday. Did the 3 miles in 19:39 for 15th place. the 1 mile warm down.
http://connect.garmin.com/activity/248908276

Thursday 29 : Phoenix park again at lunch for 6.5 mile of mostly trail (muddy, but beautiful) Great to run off the roads and on grass for a change. About 50 minutes of running.

Saturday 01 Dec : Park run malahide. About 200 there, probably a few at the Jingle Bells run in the park. Ran and finished in 19:46 for 31 place. for Second race in the week... ... First time i have felt the benefit of the faster session and my ability to hold the pace of a race. Just 5 second off my 5k PB... Its there for the taking before Xmas...
http://connect.garmin.com/activity/248908284

Sunday 02 Dec : Sunday LSR with Raheny. 10.1 miles on my own. Not many down in the club, and missed the lads by 3 minutes. Tried catching them on the Howth road, but given they are all faster than me, it was a lost cause. Gave Dollymount beach a 3-4 mile go for a bit of verity. So 10.1 mile in 1:15 for 7:29 avg.

http://connect.garmin.com/activity/248908292

MisterDrak

Monday 3 Dec : Hour in the gym for a change, getting a bit to skinny for my liking, and Mrs Draks. Was 82 Kg when i started the 10K program, now a slim 76kg and dropping...

Tuesday 4 Dec : Plan called for 4*1 mile, with 2 min recovery on a cold evening. 2 mile warm up down howth Rd, 1st Mile Rep in about 6:40, but forgot to set lap on the Garmin at the of Rep, so stats out the window. Rep 2 about same 6:40. Spotted two of the fast lads from the club on the sea front, at start of rep 3. kept the pace and held on for a 6:15 mile. Rep 4 blown to bits with a 7:00... Then 2 mile warm down.

Total = 9miles in 1:04 for 7:10 avg.

Wednesday 5 Dec : Lord Mayors 2 mile winter league. Was broken after the Tuesday session, so was always going to take this race easy. 2 Laps of the usual course, with a fair bit of frost on the first 300-400 yards. Finished in 19th in 12:46.. Grand... Last mile was 6:09... In the summer a 6:09 would have been impossible..

MisterDrak

Saturday 08 Dec : Malahide park run. After a BIG night out with customers on Thursday, i was hanging badly in work on the Friday. Unfortunately the race was just something to get over. 5K in 20:30. Best forgotten...

http://connect.garmin.com/activity/250791743

Sunday 09 Dec : Sunday LSR with some of the club lads. Unfortunately none of the club lads turned up, so had to try to run with Damo. 4 miles of 6:40's later i had to let him off on the sea front, followed by 5miles at 7:30 ish...

6:40m/m at this stage of training should not feel this difficult? Possibly I was over dressed, possibly a bug, possibly race on Saturday??? .. Anyway not an enjoyable run...

MisterDrak

Tuesday Dec 11 : This was a step down week on the plan, however in missing the hill session the week before, so decided to change this planned Easy Run into a "easier" tempo effort. 8.4 miles in 1 hour (7:11m/m)

http://connect.garmin.com/activity/251445034

Decided to give the Raheny Lord Mayors 3 mile a miss, as the knees were sore and the weather Sh1t. Walked the dog instead...

Thursday Dec 13 : Phoenix park for a few easy miles. Again kept off the roads for first 3 miles and ran accross the centre of the park. Bittingly cold, but lovely and peaceful, if a little muddy. Back on the roads from Chesterfield and back to start. 6 miles in 45 mins.

http://connect.garmin.com/activity/251475132

MisterDrak

Malahide Park Run - Sat 9:30am : Was out on the company Xmas party on the Friday, which left me in a bit of a strop on a Saturday morning. Anyway a fast 5k should blow away the cobwebs.
1 mile warmup, and a walk down to the start. First mile, pretty slow (had left the Gamin in work so no stats), with about 40 people on front. Actually felt OK, so upped the pace and started passing a load of runners. Second mile into my stride, and probably 6:20ish. Passed a few more. Spied my nemesis (Sean Mc), and upped the paces again, started to reel him in. Mile 3 probably down to 6:1X, finally passed him with about 400 yards to go. Finished in 19:48 for 20th place.

Sunday LSR : Not much of an LSR with only 8 miles. Just easy miles in about 1 hour. 7:30pace.

Monday 17th Dec : Gym for a medium workout, upper body weights and core, with loads of stretching.

MisterDrak

Lots of updates to make...

Dec 18 : Phoenix park for 7.07 miles in 49:07 minutes, including the furry Glen, hard all the way around. 6:57avg pace. This is the first time Iv dropped under 7:00 pace for the park loop. Must be doing something right...

Dec 19 : Gym for upper body and core work.

Dec 22 : Malahide Parkrun: Finished 15th in 19:50. Better that i expected after the Xmas week.

Sunday 23 Race: Joe Noonan Cup race in Raheny (5.8 miles loop). Strong wind up the Howth road and temperatures around 4c, meant a bit of a slog. around 25 turned up for the race. First mile into strong head wind, and so took it easy 6:32. Then down towards the sea front and passed a few lads, 6:23, 6.28. The wind was behind us for this section however blocked by St annes park trees, so no benefit at all. up Howth road, long slow drag and head wind again for a finish in 22nd place, in 38:02.

http://connect.garmin.com/activity/256148901

Christmas Day : Was doing the Goal mile in St Annes park, but arrived an hour early, so did 6.7 miles.
Then Goal mile, (bit less that a mile) finished in about 25ish place, in 5:02 then a mile jog back with some of the lads.

Stephens Day : 9 miles howth route in 1:10.

30 December : Raheny 10K loop in 45:50

31 December : Raheny, Sutton 6 miles in 50min easy.


2012 : A total of 760 miles in the year, which is not to bad considering that i did virtually no running until July. Probably competed in more races this year (6 months) than in my last 5 years of running. Mostly down to the winter series and Parkrun, and BHAA...

The 10K plan that Ecoli gave me has proved very beneficial. Its given me real focus to each training run. Im running the session days (Tuesday and Thursday) very hard and other days easy / moderate.

Im still a small way off the PB's I set in 2010, however with more base building in Q1,2 2013, some weight loss, I should be able to reset most of them. However the Raheny 5 in 25 short days will proved to be difficult in this regard...

MisterDrak

Thursday 03/01 : Usual run at lunch time in the Phoenix park. Remarkable how many additional people were out due to the new year. The plan called for 2*1 mile, 1*2 mile, 2*1 mile @ 10K pace, but with a warm up and down there was no time for that.
Decided on a simpler 2*2 mile at 10K instead. Worked out well with 6.95 miles in the bag in 47:55 minutes for a 6.54avg run...

http://connect.garmin.com/activity/257432711

Saturday 05/01 : Out for the usual Parkrun on Saturday morning. lined up at the front as i decided to go for it, as herself was down to see what all this running was about. After about 200-300m I was in 3rd place... Either none of the fast lads had turned up on the day, or i was running to fast and showing off.... I was running to fast and showing off....
First mile in 6:10, let a few lads pass me as i slowed, so i would not blow to bits on the last mile. Second mile in 6:35, probably slowed to much, 3rd mile in 6:33. Held on for a 19:41 and a new PB by 1 second.
1 Bloody second after 3 months of training and sessions....:mad::mad::mad:
Now in second place on the Parkrun points table... :D:D

http://connect.garmin.com/activity/259209004

Sunday 06/01 : LSR with the club lads. 11.2 miles in 1:25ish for a 7:42ish avg... Pulled something on the left leg / foot, and did'nt feel to good last night.

Monday 07/01 : Gym for a medium workout.

Tuesday 08/01 : Getting ahead of myself, but full sports massage booked in for afternoon...

MisterDrak

Thursday 10/Jan : Phoenix park for 7miles tempo. Had a slight niggle in the left Achilles, so did'nt push to hard. 7.05 miles in 50:05 minutes for 7:06 avg.

http://connect.garmin.com/activity/261971691


Saturday 12/Jan : Malahide parkrun #10. A massive crowd turned up for the first real race of the new year, probably around 400?. Very fast start, (where last week I was in 4rd place for first mile, this week probably 50th place). Started working my way past some of the lads as their early pace slowed. First mile in 6:23. Mile 2 in 6:39 (way to slow), and passed a few more. Mile 3 in 6:33. Finished in 33rd place for 20:03 for 6:30avg...

http://connect.garmin.com/activity/261971681


Sunday Lsr 13/Jan : Only 5 turned up for the morning long run as the Master Cross country was on at 1:00pm in St Annes. Anyway ran with Will for an enjoyable 9 miles in 70 minutes.

MisterDrak

Monday 14/Jan : Gym and not much else, watched Django !!! Cool...

Tuesday 15/Jan : Phoenix park for 6.52 miles in 47:18 for 7:18 avg run. Just a decent paced effort to get the heart going. Nothing special.

http://connect.garmin.com/activity/263007375

Wednesday 16/Jan : Gym for a medium workout.

Thursday 17/Jan : Phoenix park again for 6.54 miles in 47:29 for 7:15 avg. The plan said an easy run, but pushed on a bit for a few miles. Actually ran the opsite way around the park for normal.

http://connect.garmin.com/activity/263007390

RunningKing

MisterDrak wrote: »

Saturday 05/01 : Out for the usual Parkrun on Saturday morning. lined up at the front as i decided to go for it, as herself was down to see what all this running was about. After about 200-300m I was in 3rd place... Either none of the fast lads had turned up on the day, or i was running to fast and showing off.... I was running to fast and showing off....
First mile in 6:10, let a few lads pass me as i slowed, so i would not blow to bits on the last mile. Second mile in 6:35, probably slowed to much, 3rd mile in 6:33. Held on for a 19:41 and a new PB by 1 second.
1 Bloody second after 3 months of training and sessions....:mad::mad::mad:
Now in second place on the Parkrun points table... :D:D

was there myself that day - also PB'd (19:25) - was great that not many of the 'fast lads' showed up - I was 7th on the day.

With a similar time last week I'd have been 23rd................its a funny old game!

MisterDrak

RunningKing wrote: »

was there myself that day - also PB'd (19:25) - was great that not many of the 'fast lads' showed up - I was 7th on the day.

With a similar time last week I'd have been 23rd................its a funny old game!

Sure is... Going for probably last Parkrun run for a few weeks this Saturday, Volunteering next week (26th) as the Raheny 5 is on the Sunday (27th), then going for some faster track sessions on Saturday mornings with the club lads. Hopefully come back a bit stronger and faster in March...
Might even fancy a crack at your 19:25pb... ;)

RunningKing

MisterDrak wrote: »

Sure is... Going for probably last Parkrun run for a few weeks this Saturday, Volunteering next week (26th) as the Raheny 5 is on the Sunday (27th), then going for some faster track sessions on Saturday mornings with the club lads. Hopefully come back a bit stronger and faster in March...
Might even fancy a crack at your 19:25pb... ;)

Will be there myself this week - good idea to volunteer the following week, I'm also doing Raheny - might just put my name down for 26th.

methinks I'll need to be chipping away at that PB - I'll hit 18:5x in the next 2 months if it kills me

MisterDrak

Saturday 19-Jan : Parkrun (as usual), about 200 odd turned up for a wet and sodden course. Started near the front, and ran with a previous female winner the DCM for about 100m, then she decided to start running and left me for dead. Mile 1 in 6:14. The hidden lake at mile 1.5ish was a bit of a surprise as it was definitely 4-6 inches deep. That dramatically slowed progress. Mile 2 6.25, last mile in wet and heavy runners did'nt help the speed freak in me, 6:30, and finished in 15th with a 19:47...

http://connect.garmin.com/activity/264476743

Have to say love parkrun, but after 10 races on the same course each week, is no longer the big challenge it was. Also the time's seem to have stagnated around the 19:45- 20min range. Considering club track sessions for February by way of a change... Will see what that does to the 5K time if I come back in March, given that its the same course week each week...

Sunday 20 Jan : LSR with a few of the lads from the club. Howth road and the sea front, and back to Howth rd again. Savage wind in the face for 3-4 miles on the coast road. Anyway did 9miles in 1:06 for 7:25avg. Not much in the way of banter, as one of the other lads did the BHAA and was suitable tired also.

http://connect.garmin.com/activity/264476766

6 Days to the Raheny 5. Looking forward to it, but negative thoughs inbound about pace and finish time... Be gone... Going to run the course tomorrow night and see where i get to...

RunningKing

Dont knock the sub 20's! It's great to get son many under the belt.
I've done 2 park runs but purposely don't do them that often as I want to spend time doing specific sessions to improve my 5k/10k time. I'll go back in 2 weeks to see how I'm progressing, and maybe again 2-3 weeks after that but it's not a great course for a PB.

I'm sure if you ran a 5k on a pure road race with fewer turns, you'd do a much faster time. I'd also say it'll help your 10k times and make it less 'stressful' while running?

Best of luck at Raheny, doing it myself.

MisterDrak

RunningKing,

Dont get me wrong, happy with the sub 20's, but after a 16 week training program I was hoping for a little better..

Anyway you are right there are plenty more 5K out there. The MSB on Paddys day is always good for a laugh and a creamy pint after. Will probably give that a blast.

Going to give the Raheny 5 course a go tonight, and banish them negative thoughts. Hopefully it wont be to icy under foot.

I might see you on the big Day, but with your 5K times, you will be about 200m on front of me :(

MisterDrak

Tuesday 22nd Jan : Just an easy run schedule for today. Decided on the Raheny 5 route to see if there was any surprise road works on the route.!! Just a handy 5 miles in 37:30, but kind of felt harder than it should have been....

http://connect.garmin.com/activity/265461540

Thursday 24th Jan : Phoenix park for 5 miles easy, Also included 6*200 and 2 * 400. Was supposed to include more pace work but didnt have time during lunch.

http://connect.garmin.com/activity/265486606

Saturday 26th Jan : Volunteered for Parkrun rather than running, wanted to save myself for the Raheny 5 tomorrow. Enjoyed the Hi Vis Jacket experience, and shouting encouragement for the stragglers...

RAHENY 5 27 Jan: Got down to the car park around 1:30 to collect the race number, the weather at that point was horrible. Very strong wind and driving rain / sleet. Any hope of a PB, well and truly banished. A bit of warm up about 20 minutes before and around to the start line for 2:50ish. Definitially the pack joined way to far back. Probably 20m for the front line, with the narrow start in raheny this is a big problem for the first half mile.

Constant jostling for position for the first mile, 6:16, happy with that. Freezing wind on the Howth Road, snots running down my face, not a pretty picture. Ran on the outside of the pack to pick up a few positions, but this obviously provided no protection for the wind. Second mile in 6:32, way to slow, but mainly as a result of the head wind.

Most of the 3rd mile was out of the wind, thank god. A few gaps starting to appear between the runners. Was still picking off some of the lads that had started off to fast. Mile 3 in 6:21. Was still strong at this point, however i feel that i was running in top gear, and had no faster pace available. The sea front afforded no real following wind benefit, of if there was i didnt feel any... By the bottom enterance to St Annes, i could hear the announcer calling the winner, I still had over a mile to run... Mile 4 6:17.

Last mile, just really hanging on at this point. Possibly lack of strength due to the extreme cold, or possibly the lack of tempo paced runs of this distance or longer, possibly a few missed track sessions??? A few lads I had passed in mile 2,3 were now passing me... Held on as much as possible around All Saints road, but had no sprint for the last 400m. Last mile in 6:46 way to slow.

Finished in 32:26 chip time and position 262. This is 24 seconds off the PB I set in Raheny in 2010. For 6:26m/m avg.

If it was a school report it would say something like "David is capable of better, but with some hard work he can improve his grades / times".

http://connect.garmin.com/activity/266932747

RunningKing

Great running from you! Apart from your better start, we had similar runs!
All in all it is a good time, its only Jan as well............

Be interesting to see how we progress as the year moves along - I'm thinking of Malahide on Sat with an aim of a PB to banish my demons - you going?

MisterDrak

RunningKing,

Yep, going Parkrunning again this week, after the break for volunteering last week.

Im probably going to give it a break for Feb and try some of the club track sessions instead. I just feel there is more in the tank, but its just not accessable at the moment (if that makes sense).

Probably back to Parkrun again in March for a few 5K warm ups before the MSB in town on March 16th..

Probably see your back on Saturday so !!!

MisterDrak

Tuesday 29 Jan : Easy run tonight after my efforts in the Raheny 5 on Sunday. Just 8.5 miles in 1:05 for 7:48m/m. Savage wind up the Howth road, blowing gusts. Pretty tired by Blackbanks, and back up the Howth road I was ready to stop and walk. Obviously still had fatigued legs after the race.

http://connect.garmin.com/activity/267942497

Decided to skip the normal light gym and core session on Wednesday, by way of an extra rest.

Thursday 31 Jan: Another semi easy run in the Phoenix park at lunch. Mostly easy miles, but added in a 7:07 for a bit of fun. 6.5 miles in 48:17min for 7:28avg.

http://connect.garmin.com/activity/267986808

January synopsis

101 miles run
15 runs (longest 11.2miles)
or which 4 races
Weight 75 Kg on 27 Jan

RunningKing

Great PB today, super running - must get to introduce ourselves, as there's never more than a few seconds in our races!

Were you wearing a red top today? May have passed you just before the tennis courts on the last lap?

MisterDrak

Thanks for that. Yeah really went for it yesterday. I was actually chasing John Freir (the Guy with the green shorts and shirt). I think he finished just on front of you.

http://www.flickr.com/photos/86489211@N00/8439266046/in/pool-malahide-parkrun

Thats Baldy me in the purple Fingal 10K, and John in the Green. I guess you are in there somewhere also???

RunningKing

Yep, me just on the left of John. Going to give it a break for Feb and focus on some 10k training.

MisterDrak

Saturday 02 Feb : Parkrun Malahide, convinced the younger son to come down and walk the dog (and watch his dad) while the Parkrun was on. About 300 turned up on the morning, and a few of the clubmates there also. Pushed for a fast start and tried to get ahead of the early groups. Icy cold on the first lap, First Mile in 6:06. One of the club lads just ahead of me, and I passed him at about 1:3 miles, we swapped positions for the next 1/2 a mile, but with him ultimately getting a small lead... Mile 2 in 6:18. Last mile still moving quickly, caught a few more lads, but only slightly closing on JF, with him running very strong. Going up the hill for the last time, with the 3rd mile in 6:22 for a 21st position overall and a new PB in 19:18. (Old 5K time was 19:41)... 23 sec PB...

http://connect.garmin.com/activity/269567353

Very happy with that. Realistically opens up the prospect of a sub 19 5K in the next few months with some hard graft...

Sunday 03 Feb : Big party in Dawson St on the Saturday night made all the sweeter with the new PB. Stayed in the Shelbourne Hotel. Only got to bed at 1:45am. Had the running gear with me, but was not in the mood to do endless laps of St-Stephens Green, so had the bright idea to get a taxi as far as €20 would carry me (Dun Laoghaire). Ran back along the coast road to the hotel (with a few detours), for 7.2 miles in 56 miles. The strong wind and the many beers did not make for an enjoyable experience. But the new Spa and Gym and the excellent breakfast did.

http://connect.garmin.com/activity/269567361

MisterDrak

RunningKing wrote: »

Yep, me just on the left of John. Going to give it a break for Feb and focus on some 10k training.

Going to "go long" in February and target the Bohermeen Half in Meath on March 3rd, then the MSB 5K in Town before Paddys Day. Just need to mix it up a bit for the spring and see where the shorter times go as a result...

MisterDrak

Tuesday 05 Feb : Tempo Tuesday, without the 10K plan to follow, it was just out for a pacy run in the dark and cold. Didn't get a signal for the first few hundred yards. Also nice to see a bit of brightness at the start of the run for a change. 8.8 miles in 1:05 for 7:20ish...

http://connect.garmin.com/activity/270610153

Wednesday 06 Feb : Decided against the clubs 3 mile, as i had been down to Raheny the previous night and didn't feel like a race anyway. Headed down to the fields for 3.3 miles in 25ish minutes 8:05ish avg. Just easy recovery miles.

Thursday 07 Feb : Phoenix park for the usual Thursday lunch time run. Cold and lashing rain. There were 2 large film crews in the park, seemed to be lots going on down in the furry glen !!! At mile 3 a guy appeared up ahead, so usual speed demons took over, was only slowly catching him with a 7:00ish pace. Eventually caught up with him at the turn off the north road. Once i got along side, he speeded up. The training run developed into a full on race for a mile. We both had a good laugh. That mile 6:25... Nice... We split up on the Acres road unfortunately. Overall 6.48 miles in 47minutes for 7:15 avg.

http://connect.garmin.com/activity/270610165

MisterDrak

Saturday 9 Feb : Decided to give the ParkRuns a miss for Feb, as the times has become a bit static (with the exception of last weeks PB). There was a club speed session in St Annes on the Saturday morning so headed down for 10:am, got 3.5ish miles in, by way of warmup. Then settled in for 7*500 with a group of 4 others, (me being by far the oldest). Sets were approx :-

1:48, 1:47, 1:41:) (I lead this one out), 1:47, 1:46, 1:47, 1:43

Sunday 10 Feb : Down to the club again for LSR Sunday. Slight stiffness in the left Achilles for first mile. Ran nice and easy for first 3, then upped the pace slightly. 10.2 miles in 1:20m for 7:50avg.

http://connect.garmin.com/activity/272144396

MisterDrak

Monday 11 Feb : Gym work for half hour. Just an easy session in the gym to keep some general upper body strength.

Tuesday 12 Feb : Usual tempo Tuesday session. Unfortunately I set the Garmin to the standard interval workout (rather that the one i downloaded to it). The standard session was based on a 10 warmup followed by 10min hard (with no pace) then 5 min easy, rather that my more specialised 3*2 mile @ specific pace off 90 sec recovery.... Anyway 9.5 (no signal until Howth Rd) miles in 1:16 for 7:48avg pace.

http://connect.garmin.com/activity/273415978

Wednesday 13 Feb : 4 easy miles around Malahide park in 30:30.

Thursday 14 Feb : Lovely 10 miles around coast in 1:15:50. First decent bit of sunshine on a run in months, that coupled with a high tide made for a very enjoyable run.

http://connect.garmin.com/activity/273415993

Saturday 16 Feb : Club speed session in St Annes Park. 8 * 400, 500 alternate intervals. Running with the "kids" who strangely dont seem to tire, rep after rep ??? Second week in a row missing the Park Run.

Sunday 17 Feb : Had to go for a longer run today with the Half in Meath on 3rd March. 11.4miles in 1:25 for 7:27avg. First 3 miles nice and fast, then very strong wind on the sea front which slowed progress somewhat...

http://connect.garmin.com/activity/274809837

39.4 miles for the week
5 days of running
2 rest days (of which 1 gym)
76.5 Kg (Sunday)

Diet was bad this week, needs to improve...

MisterDrak

Monday 18th Feb : Gym during lunch for a medium upper body workout. Beginning to fade away need to remedy this.
Also 3 miles recovery around the park. Just easy run for 25 minutes. 8:17avg

http://connect.garmin.com/activity/275536008

Tuesday 19th Feb : Tempo Tuesday, and a lovely evening for running. 8.9 miles in 1:05 along the sea front to Sutton and around by Offington Park. Just getting dark on the way back and only a slight wind, if a little cold. Couple of 6:4X miles for good measure.

http://connect.garmin.com/activity/275536012

Wednesday 20 Feb : Another easy day as I intending to run an extra 2 days this week. 4.3 miles around malahide in 35mins for 8:11avg.

http://connect.garmin.com/activity/275869544

Thursday 21 Feb : Medium / hard run around the park. Freezing and probably had to many layers on. 6.9 miles in 50mins. 7:19avg.

http://connect.garmin.com/activity/275924320

40 miles for the week
6 days of running
1 rest days (today, thank God)...

MisterDrak

Saturday 23 Feb : Club session in St Annes park. 8*500 reps on the grass, given that is was mostly dried out. Ran with a few of the younger lads, and a few others. Unfortunately I was the only one doing full 8*500, as rest were on 300 or 400's. It made for an interesting first 200m as most would be ahead of me, until I got into my running.

Rep 1. 1:47, 1:47, 1:48, 1:45, 1:48, 1:45, 1:42, 1:49.

The 1:42 rep was me trying to catch up some of the faster guys doing 1KM reps ahead of us. Running is a mind game, as you can always find something else to push on with !

Sunday 24 Feb : Usual sunday LSR. Lovely morning for a run with some mates. Started off for a small group and chatted to one of the lads that has been laid up with an illness, then an Achilles for a year. We then caught up on another pace group and a good laugh and a fair bit of slagging make the miles pass quickly
10.25 miles in 1:15 for 7:28avg.
Great run, but very tired all day as a result.

http://connect.garmin.com/activity/277478730

MisterDrak

Not a great week of training unfortunately.

Monday 25th Feb : Gym for upper body and core. Felt a bit of a cold coming on, possibly due to spanking myself on the Sunday run and not have my hat on ?

Tuesday 26th Feb : Was still tired from the weekends running, and with the cold coming on didnt feel up to the usual Tempo Tuesday 10miler... Slogged and snotted around st Annes park with about 3 layers on for 5.5 miles in 45 minutes.
Stupid thing to do really, as i didnt sleep at all that night.

Wed, Thursday : rest, to weak to do anything else.

Also had the Garmin setup for 140 miles for the month. Due to missed running Tue, Wed and Thursday i missed the goal by 13miles. Iv set a 150 miles goal for March, not going to miss that one.

Friday : Light workout and core.

Saturday 2nd March : Time keeper for Parkrun malahide... :D:D

MisterDrak

Saturday 2nd March : Park run Time keeper !!!! Something different for a change, due to the Half Marathon on tomorrow.
About 390 (well 388, as I counted each finisher) turned up. Knew the Course record was under treat when Mick Traynor arrived. Started race (Button A), then back up to the vantage point, where Micks first mile was 4:58 :eek:, and leading by 80M. Back to the finishing line, and only a few minutes wait before Mick comes through with a new course record 15:48 5K... Some great battles for places that you never see when running....

Sunday 3rd March : Bohermeen Half... Was only using this race as a gauge to my fitness level, as i had'nt run a half since the Marathon race series last year (1:37:50), and that was off the back of low training volume. I felt I was in 1:33-1:34 shape, but wanted to keep an open mind on the day. Just keep the pace comfortable and see where I ended up, and how i felt.

Race kicked off at 12:09, as there were still plenty of late runners joining the front of the race from the clubhouse. Spoke briefly to Raycun at the start, and wished him the best. Also spoke to TRR with the 1:30 pacer balloon, before the off. Off we went and I immediately met up with Dave Brady (marathon man) on the first mile. Exchanged a few pleasantries and I moved on. After so many Parkruns and a few speed sessions, running at 7:00m/m is now so easy. First mile in 7:04, second in 7:03. With the closed roads and the relatively small race numbers, there was plenty of road space to utilize. Mile 3,4 in 6:58, joked with a few lads that were chatting that I had the dinner on at home and was already looking forward to it.. I seemed to be pushing on past most runners easily enough at this stage of the race, mile 5 in 6:52. Passed another guy at mile 5, already taking on a gel (at mile 5???). Again i joked briefly that he obviously didnt have his porridge that morning. That comment was met with annoyed look from him.

The loop was completed with a short hill and a flyover of the M3, then a longer drag back to the clubhouse.

Start of the second loop and on to now familiar ground. Same smells, same dogs barking, same cracks in the road, same few people cheering along the way. Got a cheer from Mrs Drak at this point, who had dutifully came along to support... Miles 7,8,9 (7:02, 6:56, 6.56). From mile 10, it was beginning to hurt, the probably lack of longer and higher tempo sessions were beginning to make their mark. But i was still passing runners...
Hooked up behind a very tall rangy runner in grey, for 3-4 minutes, and dropped him on the first rise to the M3 flyover. Made my way to a second small group of runners, and got along side a guy with a red and white stripped vest. We ran side by side for 3-4 minutes, both of us trying hard to drop the other. He would get a small lead, and I would pull back, then I would get the lead, and he would respond...
Eventually with the bit of support and the only hill on the course i got a 10-15m lead over him and crossed the M3 second time, on my own and headed for the last drag up to the clubhouse. Mile 10, 11 6:55,6:53. There was a 50-60m gap now between me and the next small group of runners. Decided to have a go at catching them. Upped the pace and lengthened the stride. Eventually got past them with about 100M to go and the announcers laconic Cavan / Drogheda accent ringing loud in the ears. Mile 13: 6:30. Got past one last guy on the finishing track with last bit of a mile in 6:04, to finish in 1:30:59 on the Garmin.

Was very happy with the result (135th), and the ease of the first 6-7 miles. I used the Garmin to regulate pace. I checked pace every 3-4 minutes, if i seen a 7:xxm/m i'd incread pace, of a 6:3X i slow up. Have to say it really helped on the day.

Now with some serious training over the remaining spring and early summer 1:27 could possible in (the home race) in Clontarf in July...

http://connect.garmin.com/activity/280260836

RunningKing

super 'Easy' 1:30 there MisterDrak!!
I know how you feel regarding the intensity of the shorter stuff making the HM seem relatively easy - I'm looking forward to finishing the 10k leg of my training by the end of April and getting into some half M / M training.

I'm sure a 1:27 will be no bother to you with a bit more endurance - I'll be joining you in clontarf!