Chasing numbers

DigiJem

Starting a new log, to see me through to DCM. Had a great experience with my old log, hope this one records as much enjoyment/pain/grief

2 goals:
- DCM 2011, anything under 4 hours (the biggie )
- Sub 1hr 50 for a half marathon

Started P&D 18/55 today. I’m currently digesting the book, seems ok, some of the lingo is a little confusing. I plan to enjoy as many races as I can fit in along the way, hope to do the DCM race series, the Midlands HM & the Dublin Mountain plod.

This week’s plan:

Day|Session
Mon|Pilates
Tue|Recovery 4m
Wed|General aerobic 9m
Thur|Rest/Xtrain
Fri|LT 8m with 4m @hm pace
Sat|Rest/Xtrain
Sun|Medium-long run 12m



June 27th: Pilates, a lot easier than last week, instructor a tad more forgiving

June 28th: Run day 1. Legs still a little tired after Enniscorthy so re-jigged week 1 to have the recovery run today. I haven’t yet worked out the correct pace for each run, but I think my recovery runs should be between 10:15 & 10:30. Tonight’s 4 mile recovery was @ 10:13 pace, almost slow enough but it felt like I was shuffling along. Really enjoyed it once I got going, nice & cool out with the late evening sunshine, came home completely relaxed and spirits lifted. Hope at least half of my runs over the next 18 weeks are as enjoyable as tonight’s.

MTD: 102.45
YTD: 488.31

rainbow kirby

Best of luck with it, stay injury-free and you should be well under 4 hours in Dublin.

littlebug

Best of luck with the new goals DigiJem.

DigiJem

June 29th: 9 miles @ 9:59 min/mile pace; avg HR 145

In Dublin this evening so headed to the park for this one. A decent run; I somehow avoided most of the heavy showers.

MTD: 111.45
YTD: 497.31

jcsmum

Best of luck with the log and the goals J. I've no doubt you'll do great.

DigiJem

1st July: first LT session this evening, found it tough going:

2 miles easy (09:34 & 09:37)
4 miles, aiming for 8:20 pace (08:22, 08:12, 08:26, 08:09)
2 miles easy (10:04 & 09:34)

8 miles, Avg hr 160, Max hr 173

MTD: 8
YTD: 505.31

DigiJem

3rd July: I didn’t head out until 8 this evening, so it was pretty cool out. First 6 miles were ok, and then back to the house for a gel & a drink. Back around the town for another 6 miles, tired from miles 8 to 11 but nothing too bad. For some reason, Garmin connect is in Italian when I logged in tonight. So my avg Passo was 9:42 min/mile. Avg hr 150, Max hr 163


MTD: 20
YTD: 517.31

DigiJem

Adding what pace I should be doing for each run type, so I don’t keep having to go back to the book!

Pace|Run type
09:00|Marathon paced runs
09:54|Long run (16 miles or longer)
09:54|Medium/Long run (11 to 15 miles)
10:21|General Aerobic runs (up to 10 miles)
10:30|Recovery Runs
07:40|Pace per mile for VO2 max workouts
08:15|Pace per mile for LT workouts

DigiJem

July 5th 8 miles @ 10:14 min/mile pace - Avg hr 144, Max hr 161

Started out in a nice drizzle, then the heavens opened after 10 minutes. Really heavy rain that lasted about 20 minutes, got soaked to the skin. It wasn’t a problem keeping the pace slow this evening, although I still didn’t keep it to the target pace.

Plus 6 x 100 strides. Was meant to do 10 but I was getting very cold at this stage and called it a day at 6.

Whatever gremlins were on Garmin Connect are gone, its back to English tonight, but for some reason I have a 40 minutes cycle in Austria on my list of recent activities

MTD: 28
YTD: 525.3

RubyK

DigiJem wrote: »

I have a 40 minutes cycle in Austria on my list of recent activities

Wow, you certainly get around

Best of luck with the new log, and the road to DCM, your training is going great!

jcsmum

RubyK wrote: »

Wow, you certainly get around

Best of luck with the new log, and the road to DCM, your training is going great!

Wow J, your mileage will be huge for this month!!!

DigiJem

7th July: 10 miles @ 10:06 min/mile pace - Avg hr 143, Max hr 159

Bit of an effort to keep it slowish tonight, a ok run, at least I somehow managed to miss the rain.

RubyK wrote: »

Wow, you certainly get around

Tonight garmin connect has a 1.25 mile run in Brazil added to my activities. It was done at half 6 this morning when I was tucked up in my leaba :pac:

littlebug

DigiJem wrote: »

Tonight garmin connect has a 1.25 mile run in Brazil added to my activities. It was done at half 6 this morning when I was tucked up in my leaba :pac:

I did some cycling in Italy recently it seems... funny I don't remember it

DigiJem

littlebug wrote: »

I did some cycling in Italy recently it seems... funny I don't remember it

Well I've got austria & brazil so far, it will be interesting to see what other places we get to virtually train in.

DigiJem

9th July: 5 miles @ 10:45 min/mile pace - Avg hr 134, Max hr 144

Set out determined to keep it slower than recovery pace. Difficult for the first mile but eventually go into a rhythm. Not the most relaxing type of running, I have to keep an eye on the watch too much.

MTD: 43
YTD: 540.3

DigiJem

10th July: 13 miles with 8 @ pmp

Did 4 easy miles to start, ran from the park to chapelizod and up the hill @ St Lawrence road and back to the park. Next 8 were to be done at 9 min/mile pace. Found it tough to speed up but ok once I got into it. A quick stop for a drink at halfway then off again. I sped up coming down upper glen road; which left me a little time in the bank for the climb up to acres road. I hit max HR of 171 at this point, finished up with an easy mile to cool down - a tough session.

4 miles @ 10:06 pace - avg hr 138
8 miles @ 8:58 pace - avg hr 159
1 mile cool-down @ 10:08 pace

MTD: 33
YTD: 530

DigiJem

This week’s plan, rejigged a bit for the weekend races:

Day|Session
Mon|Pilates
Tue|8m with 4m@LT
Wed|Recovery 4m
Thur|General Aerobic 7m
Fri|Recovery 3m
Sat|Irish runner 5 mile
Sun|LSR/Dublin mountain plod



11th July: Pilates, a good session, I’m finally feeling some improvement at this, can do some of the exercises that seemed impossible a few months ago.

12th July: 8 miles with 4 @ LT pace
2 miles warm-up & 2 cool-down (9:53min/mile pace; avg hr 147)
4 miles @ LT pace (8:10min/mile pace; avg hr 163)

MTD: 41
YTD: 538

DigiJem

13th July: Recovery run, a lovely lunchtime run in the sunshine. A tad fast - 4 miles @ 10:22min/mile pace; avg hr 141

MTD: 45
YTD: 543

DigiJem

14th July: 7 miles @ 10:07 min/mile pace. A shortened GA run, muggy to start and got it tough to get going. Improved after a couple of miles and ended up being a decent run. Avg hr 140

MTD: 48, YTD: 545

RubyK

You look to be going really well with training DijiGem! Good stuff

DigiJem

15th July: 3 miles recovery

Almost stuck to recovery pace, settled into it nicely. Still muggy out but a nice drizzle of rain throughout kept it cool. 3 miles @ 10:33, avg hr 137

MTD: 44
YTD: 541

DigiJem

16th July - Irish Runner 5 mile.

Very congested throughout, shouldn't complain, great to see so many taking part. It eased after a mile and a half and I got into a steady 8 min/mile pace. The s bends were fine, took a breather down military road getting ready for the kyber. Lots of people stopping and walking here so more weaving. I took it pretty easy and had a nice rhythm going, got a great shout from Shaz & jcsmum which gave me a boost for the last bit, thanks for that! Crossed the line with 40:04, happy with that. A nice run topped off with a few drinks in Ryans afterwards

Nules10

Good to meet you today

Aimman

Well done on the race, you looked nice and relaxed in Ryans afterwards

DigiJem

Nules10 wrote: »

Good to meet you today

Likewise Nules, and best of luck with your marathon training. It will be no bother to you

DigiJem

17th July: Dublin Mountain Plod

Plan was to run this as my LSR so another early start and off to Marley Park. It was pretty windy, and looked like rain but it never got too bad. I started off easy enough and was in the last group leaving Marley Park. Got chatting to a couple of runners who were first-timers also. Up Tibraddden Road and onto Cruagh lane, the first couple of miles were ok if a bit breezy

Then into some woody bit, haven’t a clue where, a steep climb and mucky as hell. Slipped a few times but remained upright, I found the ground tough to run through. This was probably the worst part of the race for me, very hard to get into a rhythm but slogged through it.

After that it was ok, back onto some forest tracks, more climbing and then a lovely fast descent which felt great. I didn’t kill myself on any of the climbs and took a walk break whenever required. After the first water station, I took a gel on the next climb to give me a lift, and then it was upwards to Tibradden. I thought this would be worse actually, but the wind was at your back going up which was a great help. Lots of encouragement from the hillwalkers too.

The descent from Tribradden wasn’t fun, trying to keep your footing and lots of jumping over gaps in the path. I was tired at this stage and at times it felt more like hopscotch than running. The 2nd water stop was @ mile 10, and after that it was welcome downhill gravel road so the speed increased again. Exited at Kilmasoghue carpark, and back onto a lovely smooth road. I ran the next 2 miles too fast but I didn’t care, it was great to just run without thinking about stones jutting up and other such traps ready to send you tumbling. Last mile sent us back into marley to finsh

Did it in 2:22:24, avg pace 10:33 min/mile, avg hr 151. Overall, I really enjoyed it but found it very tough, I think I’ll stick to the roads for a while

liamo123

Great weekend of running DigiJem is tough enough conditions.... Well done

RubyK

Great work over the weekend DigiJem, well done girl

jcsmum

Well done on Saturay and yesteday. I was thinking of you when I was staring to feel sorry for myself in the park yesterday.

shazkea

New log...sorry I missed that! Good luck with it . Well done on Sat and Sun but not sure I will ever be joining you on those hill runs. Nearly got blown off Djouce yesterday and I was only hiking it...I did hope you were a bit more sheltered in the Dub mnts.

DigiJem

18th July 3 miles. Legs felt rough today, both quads were a bit sore so I figured a recovery run would help; time-wise I could only mange 3 miles at lunchtime. Pilates tonight, last class until Sept and we finished with a bloody tough session, I think I’ll be adding my abs to my list of aches. Enjoyed it though, have to try keep it up myself until classes restart.

MTD: 65
YTD: 562

Plan for rest of the week:
Day|Session
Tue|GA 8m w/10x100, strides
Wed|Recovery 4m
Thur|GA 10m
Fri|Rest
Sat|16m w/10@PMP
Sun|Recovery 4m

DigiJem

19th July - 8 miles with 10 x 100m strides.

Started slowly, legs not great. Usual lap of the town then headed back home. Stopped at mile 7 at a spot with little traffic to do the 10 strides, not sure if it was 100m just counted 20 seconds in my head. Avg pace for the GA miles 10:16 min/mile, Avr hr 141

20th July - 4 miles recovery. Avg pace 10:38 min/mile, Avr hr 138

DigiJem

21st July: 10 miles @ general aerobic pace was the plan. I did it a little fast but HR was ok. Avg pace 10:03 min/mile; avg hr 140. Not really loving the longer mid-week run so far, struggling to fit it in time-wise; guess I just have to get more organised.

MTD: 87
YTD: 584

DigiJem

23rd July:

Plan had 16 miles with 10 @ PMP. Lounged around all day in the sun, so late getting this done which left it cooler. 6 easy miles to start; avg pace 9:53 min/mile; avg hr 145. A quick drink and then the pmp miles, last 2 miles were tough but overall not too bad. Avg pace 8:56 min/mile; avg hr 161.


MTD: 103
YTD: 600

DigiJem

24th July: Very close and muggy out this evening, just did 3 recovery miles as legs felt ok after yesterdays run. Ignored the pace and just tried to keep the HR in low 130’s. Headed up to Charleville castle and through some of the fields where they run the cross-country in the winter. No muck but the long grass slowed me down nicely, a lovely relaxing run. Avg pace 10:52 min/mile; avg hr 133.

MTD: 106
YTD: 603

Plan for the week:

Day|Session
Mon|Rest or x-train
Tue|9m w/5m @ LT pace
Wed|Recovery 5m
Thur|GA 10m
Fri|Recovery 5m
Sat & Sun|Rest, HM on the 1st

RubyK

Wow, you are getting in a lot of training! How are you finding the P&D plan. It seems pretty intense :eek: Keep up the great work!

DigiJem

RubyK wrote: »

Wow, you are getting in a lot of training! How are you finding the P&D plan. It seems pretty intense :eek: Keep up the great work!

Thanks, P&D is going ok so far. A lot more runs & miles than Hals plans, but most of it is at a slow pace which feels ok. I see from your log that you leg is still giving you grief, your head must be wrecked with it at this stage.

DigiJem

27th July: No run on Tues, had planned to do the LT run but other stuff messed up my plans. Found it very tough to keep up the pace for the 5 LT miles on this one.

4 easy miles @ 9:43 min/mi pace, avg hr 145
5 LT miles @ 8:14 min/mi pace, avg hr 165

28th July: 5 recovery miles @ 10:32 min/mi pace, avg hr 136

MTD: 120
YTD: 617

DigiJem

29th July: Over in Portlaoise, did some of the hm route after work. Not too bad, a few little drags although I didn’t head out of town which is the hilly bit I think. HR is messed up, it recorded a max hr of 219, I wasn’t working that hard A little too fast for GA miles but the change of scenery for the run was welcome. 10 miles @ 10:08 min/mi pace, avg hr 165.

MTD: 130
YTD: 627

DigiJem

Arrived way too early so scoured portlaoise for a decent coffee. Picked up number, had a brief chat with memo, chinguetti & vagga and then off to do a decent warm-up. Everything was very well organised, surprised how few runners there was at the start.

Off we went, the first few miles went ok, kept it to the planned pace to get home under 1:50 – that was the goal. I knew the initial small hills that were on the way out of town so I was at least prepared for them. Nothing too bad, took a quick sip at the first water station, a cool breeze was welcome as we crossed the motorway flyover and then we turned off in to the countryside.

I had it in my head that the hills were finished at mile 5, so just after the 5 mile marker I got to the end of a hill and though that was it. Turned a sharp corner and felt utter despair to see a very steep hill, really had to fight the urge to stop and walk here. Anyway, it was steep but short, and at the top we went around another bend to be greeted with a lovely downhill section. Despite the hills, this was by far the most enjoyable and scenic part of the route, and the locals were out to give great support. I was told I was a “”great woman” several times

Back onto the hard shoulder of the N80, the sun came out and it got pretty hot for miles 6 to 8. Took a gel and chucked some water over my head which worked a treat, I managed to pick up the pace here to make up some of the time lost on the hills.

Things were a bit manic coming back into town at the roundabouts near the church. Marshalls trying to keep traffic flowing and didn’t see me coming down the hill, I nearly smacked into a Golf – not impressed.

Anyway, straight through the main street of the town; another nice stretch with lots of support. Headed out the opposite side of town next, familiar ground for me. I ran mainly on the paths here, which was a pain, but traffic was just too heavy on the road. Turned off the N80 for the last few miles, and onto a fairly isolated stretch of road. I found this bit very tough, it seemed to go on forever but finally we were back into town and close to the finish. Tried to pick up the pace in the last bit as I knew I was very tight time-wise, but hadn’t much left in the legs. Finished in 1:49:49 according to my watch; very happy with that. Fairly wrecked, had several drinks and chatted to some of the boards runners, a nice atmosphere afterwards.

chinguetti

Good going today DJ and well done on the time. That hill at 5.2 miles was a right stinker and i had the same reaction when we turned left for the downhill that was up the side of a wall.

I also think that we all learnt today that Portlaoise has many roundabouts.:D

brownian

Nice going. Congrats on hitting the target time, and on keeping up the struggle when it got tough!

shazkea

Congrats on the sub 1:50, nice going on what sounds like a tough course.

dolliemix

Great time!

'You're a great woman'

jcsmum

Wow! Super time there J, well done!!!!!

RubyK

Great running DigiJem, congrats

DigiJem

Aug 2nd – 5 mile recovery run, legs felt fine. Avg pace 10:34 min/mi, avg HR 139

Aug 3rd - 8m general aerobic with 10x100 strides. Same as last time, did the strides after 7 miles, then a mile home. A little fast. Avg pace 10:09 min/mi, avg HR 158


MTD: 26
YTD: 653

DigiJem

Aug 4th - Decided to do the LSR midweek, as I’m in Galway for the weekend and doing the 8k there. Thankfully it’s a step back week so it was only 12 miles. Nice enough run, went straight from work out into the heavy rain, 5 minutes later the sun was shining, crazy weather. Avg pace 9:51 min/mi, avg HR 147

MTD: 38
YTD: 665

Aimman

Well done on the Midlands Half DJ.

littlebug

Best of luck in Street of Galway DJ

DigiJem

5m pb was 39:15 so I reckoned under 39 was a good target for 8k.

Got off to a good start, I started nearer the front than last year so avoided most of the walkers. Thru Eyre Square and the crowd thinned out a bit. Did mile 1 in 7:36, faster than planned but I was getting carried along with the crowd. I didn’t slow down much for the remainder, the pace felt fine. It got tough at the drag up Doctor Mannix road and around by Pearse Stadium, but that was the only place I needed to slow down.

Downhill to Salthill, anxious to see which way the wind was blowing. It turned out to be very calm, no wind at all. My travelling fan club of 2 managed to pry themselves away from the hotel bar to give me a shout out here. Along the prom and back towards the quays, the last mile felt fine, even managed a sprint at the end along the pier. No chip time yet, my watch time was 37:51, very happy with that; avg hr 168.

Great race again, hope to be back next year.