Its all about Time...

MisterDrak

RunningKing,

Possibly I overstated the Easy part of the race and left out how hard the last 2-3 miles were... Overall its was a "fun" 1:30 half, never thought I'd say that...

Cant overstate how important the longer runs are in the build up to a half. Proper pacing strategy and knowing if you are running within yourself or "going for broke", also important.

Anyway hopefully plenty more 12-14 LSR on Sunday morning will yield a decent time for Clontarf. I might see you then !

MisterDrak

Monday 4th March : After the Bohermeen Half I was pretty tired all day Monday. In saying that I did go to the gym for an upper body workout and core, also 3 very easy miles around the grass in the park.

Tuesday 5th : Another Gym session in the morning. Then a Phsyio session in Sport Med Ireland.. Jesus worst pain ever, ever !!!

Wednesday 6th : Another Easy run around the park for 4.8 miles in 40minutes. Legs were heavy after the massage, and didnt want to push it.

Thursday 7th : The plan was for a hard 9-10 miles, 2 miles warmup, then 2*2 miles at 10K pace, then the remainder of the loop warm down, to get some speed back. That plan went out the window when i turned the corner of the Howth road and the driving wind and stinging rain hit me. Possibly top 5 worst conditions i have run in. Gave up after 6.5 miles in 50 minutes.

Friday 8th. More Gym and core work.

Overall the running week was pretty poor for various reasons (Half, and the massage), the Gym week pretty good. Seriously looking forward to speed sessions tomorrow, and the LSR on Sunday morning...

RunningKing

You doing the MSB 5k in city center next week?

TRR

well done last Sunday, nice to meet you before the race start.

Have you ran Clontarf before? Did it last year myself and wasn't mad on it, it's flat all right but the beach is a killer especially if there is a wind blowing and you're working on your own. I suppose if it's a local race though you'd be mad not to do it.

MisterDrak

RunningKing wrote: »

You doing the MSB 5k in city center next week?

Yep, done it for the last few years, and enjoyed the atmosphere and running around town. A pint of Black in the Bailey after alway goes down well...

MisterDrak

TRR wrote: »

well done last Sunday, nice to meet you before the race start.

Have you ran Clontarf before? Did it last year myself and wasn't mad on it, it's flat all right but the beach is a killer especially if there is a wind blowing and you're working on your own. I suppose if it's a local race though you'd be mad not to do it.

I do like the Clontarf Half as its the "home" race, lots of support from the lads and given its so flat, the times are always resonably fast. Thats being said, the weather is always different, a storm in 2010, and fog in 2011...

MisterDrak

Saturday 9th : Club sessions 8*500 off 85 sec recovery. 2 Groups with the others doing 6*1K... Still felt tired after the half last sunday and 3 sessions during the week in the gym, and probably some more cake that i should have indulged in.
1:47,
1:46,
1:48,
1:50,
1:45 - Lead out
1:53,
1:51,
1:51
With the grass being waterlogged again, the lap with wide corners was probably nearer 510m...

Sunday 10th : Sunday LSR. Running down the Howth road without wind (on a very windy day is never good news). Turned into it on the Alfie Burn road, and probably lost 1 minute per mile in pace. Very hard slog for next 4 miles. Gave up at watermill road and did a short Raheny5 lap to get out of the wind, to top off 11miles in 1:25. Not a great day running...

http://connect.garmin.com/activity/283127051

MisterDrak

Paddy's weekend of Running (and Drinking)...

Saturday 16 March MSB 5K : Always enjoyed this race, and have been doing it for last few years. Something about running around town with closed roads is pretty cool...
When picking up my race number from the Mansion house the race preparations did seem to be somewhat quieter that in years passed, possibly down to the 2 Parkrun now on the Saturdays? Mrs Drak was along for support and also her friend Cora.
Warmed up with a full lap around the Green, and with the roads closed and no traffic it was a bit strange. Back to the girls and dropped off my gear and changed into my new Puma Fass 300's. This was the first time I had them on my feet, since buying them. A nice light runner with a 1-2 mil higher heel than my my usual 5K - Asics hyperspeeds. Jogged down to the start line but forced wide by the marshals, and on to the footpath, and as a result had to join near the middle of the pack, about 20 rows back. Stupid mistake there...

Off almost immediately, and got into the race pace running up Dawson street, dodging as many of the slower runners as possible. Went wide on to the green and passing runners by the bucket load. Past the Shelbourne and on to Merrion row and loads of support. Fitzwilliam Sq, and spotted a couple of club mates that had obviously started further up the race pack than me. Got past them on the slight drop down to Baggot st. First mile in 5:58 (First time to run a sub 6 in a race) !!!. Sleet and freezing wind along Baggot St, and down towards the Pepper Canister. Still passing runners and keeping the pace controlled, but hard.

On to the canal and a very slight drag to towards Adelaide Rd, large gaps between each group of runners now. I pushed on past a few younger lads that had obviously set off way to hard. Corner of Earlsfort Terrace and 2 mile mark in 6:05. Past the Conrad and on to Leason St. Just going up Leason St got a bad stich. I had to drop off the pace slightly hoping it would ease up. Unfortunately it persisted until back around the Shelbourne, I was probably pased by 8-10 runners in thoes 2 minutes. That mile in 6:12. Last sprint back down Dawson St in 6:15, and crossed the line in 18:55 for a new PB by 23seconds.
YES... :D:D:D.

http://connect.garmin.com/activity/286279137

Without the stich I guess there is at lease another 8-10 second in there. One of my goals for 2013 was a sub 19 5K, given its only March, is a 18:2X is now possible ???

Sunday 17th : LSR with the lads. Usual early Sunday morning affair. Not many turned up for the session, and any of the normal running mates were going 16-20m (training for Rotterdam). Just took it easy and with some snow and strong winds on the sea front I finished 10:8 miles in 1:21 for 7:31 avg.

http://connect.garmin.com/activity/286279153

Monday 18th : Easy Monday, just miles in the bank. 6.6 miles in 50mins for 7:45 avg. Again very strong freezing wind on the sea front.
When is this eternal winter ever going to end??? Pretty tired after the race and the LSR...

RunningKing

great racing - nice PB - nice sub 6 mile too. Always nice to get hte 1st one!

MisterDrak

RunningKing wrote: »

great racing - nice PB - nice sub 6 mile too. Always nice to get hte 1st one!

Thanks for that... I noticed from your log that you are speeding along also, with a few sub 6's in there !

MisterDrak

Not a great past week of running given our short break to the UK (Cotswolds).

Tuesday 19 Mar : Usual Tempo Tuesday, run on the coast road from Raheny to Howth and back again. Love this run and when the weather is good it is an uplifting session, with the sea and Howth hill looming large. A total of 10.15 miles in 1:14:59 for 7:21 avg. Pushed hard for the second half and probably a 2-3 minute negative split as a result.

http://connect.garmin.com/activity/286635808

Wednesday 20 Mar : Gym in the morning for core and upper body session. Then 4.4 miles recovery around the park in an easy 35 minutes.

Thursday 21 Mar : Phoenix park for usual lunch time run, 6.42 miles in 49:17 for 7:38 avg. Really freezing wind and sleet made for a slow and uncomfortable run. Still miles in the bank....

http://connect.garmin.com/activity/287033063

Sunday 24 Mar : The village of Broadway in the Cotswolds for my LSR, given I only got to bed at 2:05am with a shedful of pints, and -2c, it was never going to be that great of a run. Still the country side and the village are beautiful... 7.2 miles in 55 minutes, approx as the Garmin was dead. Ill post a picture for this run shortly...

Monday 25 Mar : Back on home turf and recovery run in swords. After all the food and drink running at 8:00m/m seemed hard. 3.1 miles in 25 mins.

Tuesday 26 Mar : Phoenix park again for 6 miles in about 45 minutes. Garmin seems to have given up the ghost, as it doesn’t seem to hold charge for more that 1 day...

MisterDrak

Wednesday 27 Mar : Gym with core and streaching in the morning. Then Swords park for 4.5 easy miles in 35 miles.

Thusday 28 : Was scheduled to run the Phoenix park for the normal 7 miles, but stiffness in the left leg made me re-consider. Will have plenty of run days over the weekend anyway.

Friday 29 : Ran Raheny 10K loop for an easy run in 47 minutes for 7:30 avg.

http://connect.garmin.com/activity/292183704

Saturday 30 March : Club sessions again. Had'nt done these for a few weeks with being away last week and the MSB 5K in town the week before. I was worried that i may have lost some speed. Anyway session was 8*500 off 85 sec. We had a small group with everyone obviously much younger than me !!!

Rep1 - 1:44
Rep2 - 1:43
Rep3 - 1:44
Rep4 - 1:41
Rep5 - 1:43
Rep6 - 1:46
Rep7 - 1:44
Rep8 - 1:44

With a 2 miles warm up and 1 down, and some dynamics before the start.

Sunday 31 March. Club LSR, got down about 5 minutes late, and was sitting in the car at the traffic lights as everyone started off. Parked up and off running hard to catch up with the lads i normally run with. 3.5 hard miles later I finally caught up, at the start of Alfie Byrne road. Then half a mile for a quick chat and a hello to the new guy, and we were then facing into the strong east wind on the coast road, which made for even harder going. a total of 10.1 miles in 1:19 for 7:49 avg. Slower than normal...

http://connect.garmin.com/activity/292183739

March Monthly Summary: Total of 152 miles over 24 run days. Largest monthly run total...:D:D:D

MisterDrak

Monday April 1 : Just an easy recovery run around malahide park. 5.7 miles in 45 minutes.

Tuesday 2nd : Bumped into one of the club lads at lunch time, and he mentioned there was a tempo session around St Annes park later. Decided to give this one a go rather that the usual coast road session. 7 of us tuened up for the session, that was 2 laps of the inside of St Annes park. The ground was mostly grass, with some paths / trails thrown in.
Each lap was 4.2 miles. First loop in around 30mins. Second 28:30 (7:05, 7:06, 7:02, 7:16). Then a slow 1/2 mile back to the club house. Good session, and will be doing it again.
http://connect.garmin.com/activity/292617158

Had a new pair of Adidas adizero on. Nice if a little hard soled.

Wednesday 3rd : Gym in the morning for upper body and core. Also 4.5 miles easy around the park. Still stiff after the session yesterday.

Thursday 4th : Just easy miles around swords park for 5.1 milesin 40 mins. Spelled my initials in the GPS :D

http://connect.garmin.com/activity/293043531

Friday 5th : Tired and sore after the weeks running, just 20 minutes in the gym for an easy workout.

MisterDrak

Bit of catching up to do:-

Saturday 6th April : Usual club interval session in St Annes park. Was scheduled for the 8*500 off 85 sec (going to have to ask for the raise, as iv been doing these for 6-7 weeks now ). Weather nice, if a little cold :-

Rep1 - 1:45
Rep2 - 1:47
Rep3 - 1:49
Rep4 - 1:46
Rep5 - 1:45
Rep6 - 1:48
Rep7 - 1:46
Rep8 - 1:42

Each of the reps were off about 3-4 seconds from last week, probably down to the higher volume of training in the legs, also probably some residual fatigue from the tempo session on Tuesday???

MisterDrak

Warm weather training.

Down in Lisbon for the week (Cascias), to get away from the endless freezing Irish winter. These days the first thing packed is 2 sets of running gear and a google map of the planned run route. As luck would have it I had the perfect flat cycle route starting at the hotel (Farol Design), that runs beside the sea for 6+ miles out and then back.

Monday 8th : 8.8 miles on a perfectly flat, empty cycle (and walking) path along the sea, with temperatures around 16c, and a light sea brees from the west. 7:28avg pace. Running does not get better than this. Pic to follow... Then back for a healthy brekie.

Tuesday 9th : 10.75 miles in 1:21:03 for 7:32 avg. Ran out to Fortaleza do Guioncho hotel as we wanted to go there for an evening meal as some point in the week.

http://connect.garmin.com/activity/298295117

Wednesday 10th : 6 miles in 46 mins for an easier run. 7:36avg

Thursday 11th : 6.2 miles in 47 mins for another easy run. 7:33avg. Ran up to Oitavos hotel for a look see. Fantastic place, if a little golf centric...

http://connect.garmin.com/activity/298295144

Friday 12th : 7.1 miles in 52 mins. Big storm last 2 days and today also. Sea and waves were something to see. Probably 30-40 foot waves. That evening we noticed that there was a race 10K pace being prepped for the Sunday morning. Tried to get a walkin entry, but apparently it was closed... Really disappointed.

http://connect.garmin.com/activity/298295152

Saturday 13th : Decided to give the legs a rest, although with 40+ miles in 5 days, i still felt pretty good, probably down to the siesta during most days, and good food (plenty of fresh fruit and fish / pasta and beer ). Found a gym 2 mins from the hotel, and had a hard workout for a change.

Sunday 14th : Last day : Got up extra early (7:30am) and got in 8.1 miles in 1:00 for medium effort run.
http://connect.garmin.com/activity/298295162

Off down to the 10K we headed and caught the start race prep. Probably 3000+ in the field. With some strong looking elites in the front race pen. Also nice to see that each pen (elites, Sub40, Sub50, Sub60, others) looked to have the correct althlets, in each category. Also the race marshals seemed to be policing this strongly. Off they went, passing our vantage point for 3-4 minutes. I just had to join in at the very end of the field with walkers. (I know I shouldn’t have but, probably would not get this opportunity again). Jogged / ran on the path beside the race, and did 6.15 miles 9.95K in 44min, and pulled up short before finish.

Overall a great holiday and great running, with a 56 mile week...

http://connect.garmin.com/activity/298295173

RunningKing

Now your just showing off........!
Jealous.com

MisterDrak

Possibly post came off a bit overdone, but genuinely a great place for some training in the lovely irish winter.

When you out in Malahide Park run next, im feeling the need for a race ?

RunningKing

Was just joking with you, your post was fine.

Not planning to do Malahide for a few weeks. doing KClub 10k next week and the Dublin Bay 10k early May.
There's a 5k in May in Meath that a few of us from here are thinking of doing, it's on a Tuesday night (21st).

MisterDrak

Been to busy in work to fill out the log recently.

Monday 15th : Just easy miles around the fields in Swords. 3 miles in 25 minutes.

Tuesday 16th : Tempo Effort None of the lads going out (Wexford half on Sunday) so had to run this on my own. 10miles on the Coast road Raheny, Sutton, Howth, with a tail wind and 3 miles well under 7:00m/m. Then the turn and most miles back in 7:40- 7:50. total = 1:13:29 for 10miles avg 7:21.

Wed : Rest day

Thursday : Gym and core

Friday 19th : Had to move my usual Phoenix park session to friday due to UK conference calls at lunch time on the Thursday. Anyway 6.4 miles Trail run in the park in 49:21

Saturday 20th : Club Sessions, 8*500 off 85 sec recovery. Being the oldest by some margin in these session is difficult when it comes to the 85 second recovery. All of the others are mostly recovered by the new effort, where as im still blowing big time !!! Anyway :-

Rep1 - 1:46
Rep2 - 1:43
Rep3 - 1:44
Rep4 - 1:46
Rep5 - 1:45
Rep6 - 1:44
Rep7 - 1:45
Rep8 - 1:40

On average the 500's seem to be 1-2 seconds faster per rep. So some progress. Going to run the Park run this weekend instead of the sessions, to get some longer speed work.

Sunday 21 LSR: Ran with the club lads. A chat and slagging filled 12.1 miles in 1:31:25 for 7:33 avg. Again with the south wind blowing, the out to Howth is relatively easy, however the turn at sutton and the additional 3.5 miles back to the clubhouse were difficult.

http://connect.garmin.com/activity/301589715

Monday 22nd. Recovery 3.2 miles around malahide park in a easy 25 minutes, 8:05 avg pace.

Tuesday 23rd : Tempo Effort. Had it in mind to run my 8.5 miles loop (Raheny, Howth Rd, Sea front, Howth road, and Wade Ave ), and set a new loop PB. Previous PB stood at 58:40 in 17 Aug 2010. Unfortunately the Garmin had low charge, and as a result would not pick up a signal for most of the loop. I did get 2 mile splits in 6:37 and 6:40 (about miles 3-4). Finished the run in a PB equalling 58:40, for a 6:54 avg.

MisterDrak

Wednesday 24th April : Gym in the morning for a medium effort workout. Then after work 4.5 miles around swords fields in 35 minutes Easy.

Thursday and Friday : Rest

Saturday 27 : ParkRun Malahide #25 : After doing club sessions for the last 8 week (on and off), decided that the Parkrun was a good idea again, just to check progress. Also had booked Iron Man with the son for 12:00pm, so no way i was going to make the sessions anyway.

Spoke to one of the club lads on the start line for a minute and then the hooter went and we were off. Almost immediately i got into my running an joined into the lead group. Never been in a lead group before and i was liking it. I was amazed on how easy it is to run hard and fast after the session work. I backed off slightly after 5 minutes as i was probably blowing to hard for this early in the race. Mental note to do 1K repeats with the club, to build strength. Found myself in 10th place at the first mile marker. Mile 1 5:48. Pushed on up the hill and eased back slightly more. But still running hard and well. Heavy breather on my shoulder gave me the impetus to push on and stay ahead of him. Mile 2 in 6:15. Still nobody has passed me and i was mentally preparing myself for highest ever park run finish, and a definitive 10-15second PB.
At approx 2.7 mile in I got a stich... F***ing Stich NOW, No !!!! Had to drop the pace down to a easy jog for 40-50seconds, with 12-15 runners going past me. Their words of encouragement offered me scant reward. Mile 3 6:50. Managed to pick up the pace for last .1 and finished in 19:20 in 24th place... Gutted...

http://connect.garmin.com/activity/305027765

Sunday 28th : LSR with the club. Started off and got into running with the faster lads in the club. A fair bit of slagging and a good laugh (including the condom eating seagull)... Finished with 12.2 miles in 1:29:54 for 7:22avg.

http://connect.garmin.com/activity/305027775

beeduybe

MisterDrak wrote: »

At approx 2.7 mile in I got a stich... F***ing Stich NOW, No !!!! Had to drop the pace down to a easy jog for 40-50seconds, with 12-15 runners going past me. Their words of encouragement offered me scant reward. Mile 3 6:50. Managed to pick up the pace for last .1 and finished in 19:20 in 24th place... Gutted...

beeduybe wrote: »

There was another guy a good bit ahead so I tried to chase and despite thinking he looked like he was moving very slow for the last 500m I couldn't make any ground on him and ended up crossing the line a good bit behind him

Looks like you got a mention on my race report as you finished one place and a couple of seconds ahead of me. Glad to know I didn't imagine you were moving in slow motion Shame that it all went wrong for you so late in the race but at least you know now you have a big PB in you on the day everything falls into place.

RunningKing

Beeduybe - I've never met MisterDrak, but we've been within 2-3 seconds of each other in 3 Park Runs and also the Raheny 5 mile.

Its amazing how Boards works like this - you can be online acquaintances yet pass each other in the street (or at the finish line).

MisterDrak

beeduybe,

Yeah, i was hurting pretty bad when you seen me at that point.:mad:

I got up late and had probably had to much porridge, which obviously you dont need in a 5K run. Anyway we live and learn...

Going to give the Bay run 10K in Clontarf a go this Saturday, and definitely staying away from the porridge...

MisterDrak

Monday 29th April : Gym in the Morning and strangely worked on the legs for 3 sets of Leg press with light weights. Then just the usual stuff upper-body and arms. Evening : 4.4 miles recovery around Malahide park in 35 minutes for 8:02 avg.

Tuesday 30th April : I had setup a Garmin Goal for 160 miles in the month, and was sitting on 155m on the last day. Would normally do a 10miler around raheny, but just opted to complete the 160m with 5 tempo miles around the park.
5.5 miles in 39:13 for 7.06 avg. Nice to run med-hard on the grassy yielding surface....

http://connect.garmin.com/activity/305953467

Summary April

23 Days running
2 Club Sessions (8*500)
2 Races (5K, 10K)
4 Tempos
3 LSR's
161 miles covered


May Races.

1 Park Run (Later in the month)
BHAA (Dunboyne)
Bay 10K Clontarf
Strawberry Half (Wexford)


Decision to make : DCM13 ??

RunningKing

MisterDrak wrote: »

Decision to make : DCM13 ??

You're well set up given your level of committment & milage base, you should have no concerns with the training.
After all the sessions you've done, the longer stuff may be a welcome change and set you up well for 2014.

MisterDrak

RK,

In terms of the milage, I do find the Garmin Goal (I mentioned above) is usefull. Given that consistant high weekly milage seems to be the key to a successfull and (relatively) fast marathon.

Are you looking at DCM13 also ? If so what program are you going to follow ?

RunningKing

yep - I've paid up so I'm doing it!

Plan wise I'm undecided.

Right now I've devised a hybrid HM plan based on a P&D (Road racing for serious Road runners) with some higher LSR and goal paced midweek MSR's.
I'm torn between P&D, Daniels or another Hybrid for DCM.

But I'm swaying to this plan:

Now til July Clontarf HM: Hybrid HM Plan (partly for HM partly as a lead in to successful Marathon training)
Aug 1st- Oct 28th: P&D 55 week plan for DCM Marathon
1st Dec - April: Daniels Plan A for a Spring Marathon

I note you are doing the Dub Bay 10k this Sat - might see you there!

MisterDrak

Great weekend of running !!!

May 1st + 2nd Just easy miles before the Saturday race. 10miles in about 80 minutes for 8.00ish avg miles.

May 4th Bay 10k Run : Being what I would call a home race (adopted home anyway). I had always intended to run this one. The course mostly covers my Sunday LSR, so I knew the route like the back of my hand...

Driving to the reg area I could see about 100 people in a queue before me, this already did not bode well. By the time i got parked and jogged down the queue has swelled to +150, with little forward movement. Again poor organisation at the tent between queues for bag drop, Tshirt pick up and, forgotten numbers... All told 30-40 minutes lost... Anyway had now only 15 minutes to warmup, so got to it. Half mile up and back. I jumped into the pack, and joined the front line of the race pack.

Off we went and I settled into the front group for the first 500m. This began to seperate shortly after with some of the stronger runners beginning to stretch out in front. Then up on my shoulder I got a "Going way to fast there Mr Drak". RunningKing had introduced himself, or as well as you can introduce yourself running a 6:00m/m. We chatted and he explained he was going to run even splits of 6:20. Anyway, we moved on running strongly with a decent trail wind providing a helping hand. I was in 11th place and still moving well, with RK on my shoulder in 12th, (mile 2 6:08). Got to the turn onto the causeway road and passed the half way (5K) mark with 19:07 on the watch. A quick calculation at this point, said that I had a good 50 seconds to play with and still run sub 40...

Mile 4 came up in 6:25, with the turn on the beach section. When I say that the wind was at storm force, im not paying it justice. Anyway nothing for it, just put the head down and keep going. The effort levels went through the roof here. Slowly the sub 40 minute dream slipped through my hands, or more correctly was blown out to sea. Mile 5 in 7:06. We struggled on and got past a few lads. Back on the road before the wooden bridge with only 1K to go and RK made a break for the finish line. I dug in behind for a few seconds, and i noticed he was not opening up a lead, so I in turn dug in and went for it, and got passed. On to the actual bridge section now, with the finishing gantry in sight and the announcer shouting loudly. Put everything into it and got over the line in 40:35 and finished in 8th place, and first M45. Very happy with the placing of 8th, and my highest ever finished in any race (including parkruns)...

Chatted to RunningKing and the few guys that finished ahead of us. We jogged back to the start line by way of warmdown... Overall a great day of running, new PB by 3:25...

http://connect.garmin.com/activity/309095581

MisterDrak

In my haist to complete my race report and new shiny PB , forgot to log my other 2 runs for the weekend.

Saturday 4th. While walking the dog around Malahide park, noticed a guy in the distance, going way way faster with better form that anyone had a right to be running in a park. Got talking to his father and turned out to be a guy coming back from injury.... He was doing 8*800 off 90s. The 800's were dispatched in clockwork regularity in 2:20's... Turns out he has a 4:03mile PB from the road relays a couple of years ago... Mighty impressive to see somebody run that fast and effortlessly.

Sunday 5th May : Sunday LSR. Ran with one of the club lads, had a good chat, if a little fatigued. 10.2 miles in 1:15.

Monday 6th May : Monday Easy Hard. After a race 10K and a 10miler day before i just wanted to take it easy for todays run. Planned an easy 5 miles around Malahide park. Down at 9am, and 4.5 easy miles in, I seen the Raheny club lads just starting their run. Usually they don't come out to Malahide, so just joined in, another 4.8 miles (probably tempo pace) later I got home... Still 9.3 miles in 70mins. Sat in from of TV from remainder of the day bollo%ed...

28.2 miles for the weekend... With a new 10K pb, but robbed of sub40 by the Hurricane on the beach !!! :):mad:

RunningKing

nice report & great running.
seen your GF the other night - Gas craic I'd say.