Couch to Boston - or Bust

BenMicheal

After a recent trip to Boston and seeing how highly regarded the Boston Marathon is among the locals, on the flight home i decided - I want some of that - and set myself the goal of one day running the Boston Marathon.

One problem - I've never ran in my life!
So I got to work and immediately signed up for the Samsung 10Km Night Run and began to train. After 3 weeks of unorganised training consisting of 'go down to the beach and run until my lungs gave in!' I completed the 10km in a time of 49 Minutes 54 Seconds and enjoyed every second of it. After the joy/thrill of finishing my first race subsided I began to look for other events as well as training plans with the aim of getting that 10km time down and ultimately the long goal of running the Boston Marathon.
So in a bid to maintain discipline and seek advice I've decided to set up this training log. So please feel free to comment and help me along - I'm a novice so all help is grateful!!
While my ultimate aim is to run Boston I do understand that to go from the couch to a 3:10hr qualifying time would be ridiculous and so see Boston as a (Very) long term goal. In the short term I aim to run at least one event a month with this year’s ultimate goal being the Dublin City Marathon.

jester1980

Good luck with the log, decent time for your first 10 k too.

BenMicheal

Today was a productive one on the goal front – from an organisational point of view at least.
After finishing the Samsung 10k last Friday, both my right foot & hips felt tender so decided so thought it would be wise to take it easy for a few days and rest before re-starting training. In total I ended up taking the week off & filled the gaps with takeaway and a sneaky pint - after running 10k I felt I deserved it!
Tonight was my first run since the 10k race and I took it lightly, Ran 3k’s at an average of 5.23 mins /Km. Nothing special but just wanted to get a feeler in and see how the foot/hip which were slightly stiff, yet nothing of major concern.
I also looked at the calendar of races on the site, (Very handy so fair play to all who compiled it!!) and penned in the following races to help me on the way to the Dublin City Marathon –
May 22 – Docklands 5km
June 17 – Park West 10k or June 19 – Docklands 8k
June 30 – Dublin Race Series, 5Mile
July 7 – Clontarf Half Marathon
July 22 – Dublin Race Series, Fingal 10k
August 25 – Dublin Race Series – Frank Duffy 10 mile
September 15 - Dublin Race Series – Dublin Half Marathon
October 29 – Dublin City Marathon

It’s going to be an interesting few months :-p

red face dave

That's a busy few months of races there seems to be a big jump there in miles between June 30 - July 7. You are going from 5 miles to 13. Maybe you would be better off skipping the half marathon and aiming for another 10 mile. You are not leaving yourself much time for training. Doing a LSR (Long run) each week is a great way off building up the miles in the legs

There is also a good 20 mile race in Athlone a few weeks before the marathon which would be a good benchmark for the marathon.

Maybe someone with a bit more experience might give their two cents. Also check out the DCM 2012 log at the top of the log page some great advice in there.

Best of luck with the log.

BenMicheal

red face dave wrote: »

That's a busy few months of races there seems to be a big jump there in miles between June 30 - July 7. You are going from 5 miles to 13. Maybe you would be better off skipping the half marathon and aiming for another 10 mile. You are not leaving yourself much time for training. Doing a LSR (Long run) each week is a great way off building up the miles in the legs

It’s a big jump alright but my logic behind it was that the Clontarf Half is my main short term point of training focus, and entering the other races before hand is an attempt to gain experience of running in races.
This could be a very backward way of looking at it however so more than grateful for anyone’s advice. I'm a total novice who’s all ears to experience :-)

red face dave

If you have a reasonable level of fitness you will probably finish that half marathon alright, but if you have more miles in the legs you will be able to enjoy your first half and a few sneaky pints after it and still be able to walk the following morning:D:D

BenMicheal

After taking the Bank Holiday off from running and stocking up on running socks and compression gear in Lidl (Great promo on at the moment if you didn’t know) today was my first day back on the trail.
I set out with the aim of going for a light jog with distance being the goal rather than pace. In went the headphones, on went the GPS app and away I went.
I ran my normal route along the beach, resisting the temptation to view my progress on the GPS app – today was about lightly running and distance nothing else. I hit a comfortable rhythm and was going well until I reached the bottom of the sea front I started to feel it in the legs. I couldn’t have run more than 3K so I looked at the app – I had run the guts of 3k at a pace of 4.34 – which was a faster pace than I had run the 10k race in.
On my run back up the beach I decided to keep an eye on the pace meter and try to run it no quicker than 5.30/K which I struggled to do as it felt awkward. My stride lengths were significantly shorter and it felt like I was running as if I was limping.
I ran 4.5k’s in total today, although I was hoping to run at least double that.
The question I need to solve, and would be 100% grateful for peoples insight on this, is why when I run at what feels like a comfortable pace do I run at a rather higher than intended pace and when I purposely try slow it down does it feel awkward as if I am shuffling and off balance with short er than comfortable strides?
My only conclusion is my height (I’m 6’6) results in the comfortable long stride, but my fitness levels are not high enough to maintain it? But that’s a guess and as a novice any advice is welcome!

bonaparte2

Running at different paces is just a skill you will acquire as you run more. Read any training book ,they will all prescribe runs , some of which will feel ludicrously slow and pointless. Run more, run slower is the basic message of a lot of coaching. If it feels weird, I would say its just your body is unused to doing something .
I salute your enthusiasm. Your main challenge will be harnessing it and avoiding injury.

BenMicheal

bonaparte2 wrote: »

Running at different paces is just a skill you will acquire as you run more. Read any training book ,they will all prescribe runs , some of which will feel ludicrously slow and pointless. Run more, run slower is the basic message of a lot of coaching. If it feels weird, I would say its just your body is unused to doing something .
I salute your enthusiasm. Your main challenge will be harnessing it and avoiding injury.

So simply its something that I have to practice/train at? Just at the moment it feels as if its unnatural and awkward running shuffling along at a small stride.

BenMicheal

Today was a rather positive day in some respects.
My goal was to do a twenty minute warm up followed by intervals (200m fast runs followed by 100m slow jog/rest) finished off with a 10 min cool down. After my problems yesterday regarding my inability to run at a slow pace, I pretty much intended to run as slow as I could without walking/falling over.
Away I went running at my snail’s pace doing my usual route from the top of the beach to the bottom. I knew this route was roughly 2.5km, running at a 6 min/km pace would hopefully mean hitting the bottom after 15 mins. After a light enjoyable jog I reached the bottom in a little over 13 mins/roughly 5.30 min/km – progress considering yesterday’s problems. I turned and kept up this pace for the next seven minutes. This played into my hands as I reached the long straight stretch of the route which was perfect for my intervals (Last thing you want is to come around a corner at full speed and trip over a dog walker).
This was the first time doing intervals on ‘real ground’ (i.e. not a treadmill) and I gave it gusto. As soon as I got upto top speed a gale wind hit me head on. This coupled with the higher acceleration drained me - I was beat after the first one. I maintained discipline and took my 100m light jog recovery and went for the second one but had to stop half way through because any energy was gone.
Sickened that I had only completed one ‘interval’ I walked for a minute and got my legs back and feeling better decided to finish some sort of a run to make up for not being able to complete the intervals. I returned to jogging at 5.30/km pace and jogged towards a somewhat hilly pathway at the top of the beach and continued until I crossed the 5km. Today I ended up running 5.37 km in 30.46 a pace of 5.44 min/km.
Somewhat proud that I didn’t give in after completing just 1 and a bit interval I came home to bacon & cabbage for dinner – a well-earned reward. And sure, If I could complete all 8 intervals at ease what’s the point of the process that is training?

BenMicheal

After taking yesterday off (running 5km + before going to do a weight session in the gym had taken its toll) today I launched back into it planning to do a nice easy run hopefully for an hour in length.
So on went the shoes shorts and stretched – away I went. Taking pretty handy I reached the 3km mark and looked at my GPS app – 5.10 min/km – the problem of thinking I was running a lot slower than I was that I experienced a few days reoccurred. So at the 5km mark I completely bombed. I took a few seconds break and got the breath back and then continued had another stab at it determined to reach the hour mark. After kicking off for the second attempt I tried to maintain a slow steady pace but with the energy gone it was tough and I broke into a walk once more but persevered on, eventually finishing the hour (59.14) clocking a distance of 10.01km at an average of 5.55Min/Km.
After my hour run I got a gym weight session in so am now sitting on the couch pretty jaded. My plan suggests intervals tomorrow – after my previous attempt it could be interesting, but hey Boston Marathon qualifying time is sub 3.10 and I’d be delusional if I thought it would be easy!

BenMicheal

After taking Saturday off due to the reoccurrence of my hip pain and work on Sunday I had planned to return to training hard today with the focal point being the upcoming Docklands 5km on next week.
It started well and due to time constraints I broke with my usual tradition doing my Run before weight training in the gym and got in a pretty intense weight session and planned to run after I got home and got some dinner. Rookie error – within 15 minutes of finishing my dinner I was asleep in front of the telly, the toll of the day had left its mark. I eventually woke up to the end credits of Coronation Street at 8:55 and jumped to get ready for my run as the sun was soon setting.
Stretched, suited and Ipod ready I kicked on. My goal was to run a consistent 3km and a hard fast final 2km as I planned to do for the race. About 2km in and all was going well until I looked at my Ipod and realised I had cancelled the start and was recording no data for my run, stopping and resetting the ipod, I kicked on and eeked another Km before the legs & motivation went.
I don’t know if it was a mixture of just waking up or drained from the weight session but I was truly beat. I turned for home and ran up the beach towards home trying to do intervals and I half succeeded but all in all today was a disaster on the running front. However I have made it my goal to make up for it tomorrow, and have planned a long run, so fingers crossed.

BenMicheal

Today was a fun day and although I had planned to bank a long run I decided to limit it to 5km in an attempt to prime myself for the Docklands 5km run next Tuesday.
I got kitted out and kicked off in what was lovely sunny weather, by the time I got around the corner (100meters max) it started lashing. With the iPod blaring and with an eye on gauging my 5km pace I kicked on. At about half a km I approached the turn onto the beach and got blasted by a strong wind which was soon followed by a hail shower – really experiencing the best Ireland had to offer but I was determined to get a 5km time in. As I turned for home and hit the last 1.5 Km I started to feel the effects of running at race pace against the elements but eventually reached the 5km mark in 24 mins 40 sec running 4.55 min/km – pretty much on Par of what I expected to run but will be interested to see how I run in proper race conditions and (hopefully) decent weather.

Have to admit it was a bit of craic running in the hail and rain tho!

Trig1

nothing better than running in the rain, keeps you nice and cool. well done on 5k, thats a nice time after few weeks of training

Johnnio13

Great log, good improvement there and time for 10k is good. Good luck on Tuesday. Remember the cobbles, walkers and footpaths are a bitch!

BenMicheal

Another day over, another training session completed - Woke up today aching all over after thanks to yesterday’s run & weight session so was a bit reluctant to do anything except sit on the couch. My goal for the day was simple - try get in another 5km session before hitting the gym.

Due to time constraints my run was delayed and took off after dinner around my usual route around the beach and harbour area with the intention of finishing up at the gym and getting home in time for the Apprentice (All work and no play etc.. :-p) The wind was light, the weather was cloudy but nothing like yesterday’s run so I was hopeful of getting in a good time to boost the confidence for the Docklands 5km this Tuesday.

As I reached the point for turning around and running back up the beach I started to feel it sightly, at least I thought I was feeling it slightly. This is something I have noticed at the very same point the last few times I have ran this route and have put it down to a mental barrier. Determined to beat such a barrier I kicked on back up the beach which at this point is generally pretty sheltered. By the time I turned the corner onto the flat open part of the beach the wind was howling directly towards me. My final 2km were not gonna be fun. As I persevered it felt as if I was standing still, hardly moving but kept the mental goal of putting of finishing with a good time while also trying to beat the mental stumbling block of my brain saying ‘that light jog is enough now’ at the turning point of my run. I eventually reached the 5km mark with a time of 24.54min and an average pace of 4.58min/km. Pretty consistent with yesterday’s time albeit a few seconds slower.

Interestingly, according to my GPS app my last 2km were 13 seconds slower (both 5.11) than my average min/km (4.58min/km) & 20 seconds each km slower when compared to my final 2km from the very same run yesterday – so definitely positives to be taken from todays training! Roll on Tuesday!

In the meantime, I’ve hit the idea of a gym session on the head and might slump it with a cup of tea and a Twix after all!

BenMicheal

I had big plans for today as I viewed it as my last run before the 5km race on Tuesday (Heineken Cup + Championship Playoff + Champions League = A small child’s weight in Beer).
Expectations were not met however and rather than running on the beach I took a lazy route and jumped on the treadmill in the gym. This did feel like cheating and I practically tortured myself on the fecking thing, but got in some decent interval training at very high inclines so I my legs definitely got a work out! Ended up running 6km & 240+ vertical meters in 40 mins burning 632 calories – so a good session was had according to the machine, after this followed a dreaded weight session but all in all a good days shift was put in – I think.
P.s Might be joining an Ice Hockey team in Santry tomorrow which could have a detrimental impact on this log but we will see.

red face dave

I am in the same boat as yourself with regards tomorrow whooper day of sport. So I had to run 5 days in a row this week because there is no way I will be able to move on Sunday

Ice hockey deadly now that is something you don't hear of every day in Ireland. Best of luck with that.

BenMicheal

Today was race day, Docklands 5km run, and I had ambitions to run it well – under 22 minutes to be precise – and with weather good, a flat course and positive training up to this I didn’t see why I couldn’t achieve this.

The race was at 7.45, as I still had to collect my race number I got in nice and early (about half 5) and collected my gear and got a light snack and a cuppa to keep me going. During this I thought over my race plan and decided to go with the simple but effective ‘steady pace till the final 2km and then bolt till your lungs give in’ that I used in the Samsung 10km.

Everything going to plan so far I walked over to the start area & dropped off my bag before heading to the start line to try find a decent position for the start.

After what seemed like a stuttered start from the starter it eventually got going. Problem was that with no waves or any organisation I was stuck behind what must have been 3 different groups of walkers and was penned in, I eventually found some room to start running but was severely hampered by people walking or slow jogging while not having any courtesy for others. (This is only my second organised event, so apology if this is harsh criticism) after about half a Km clear space started forming and I hit high gear and felt like I was flying. Peeling off the 2nd & 3rd Km with good pace I was feeling good and ready for my attack on Km 4 & 5 and then the wheels spectacularly came off the wagon.

Coming up to the water station and some guy pulled right across me to get to the table causing me to effectively swerve to avoid him and in doing so went over on my ankle and messed it up bad. Hobbling trying to continue to at least get to the end I got a further 10 meters and had to stop.

I eventually got to the physio tent by the start finish line and before I uttered a vowel they had me up on a table, iced and assessed the injury –really can’t describe how brilliant they were – after which he recommended its need for a dreaded X-ray.

What really rubbed salt into the already very painful battle wound was the text I received with my timing info, all of which wasn’t completed with the exception of my 3km split which was a low 13 minutes – definitely on track for my 22 min goal time.

In physical pain with my ankle & I think I’m more gutted about the time I never ran!!

macinalli

The joys of doing fun runs! Walkers getting in your way and people without the experience of running in a crowd. Sadly it's a common thing - you often get runners moving across a road without any regard to their fellow runners.

Another bit of bad news for you is that if you do want to chase a time, then the races you've picked are not good. The race series now gets massive crowds and the likes of the Docklands 8k is another fun run (I think) so you could have more walker issues. It's worth checking out the like of the BHAA and other smaller club races as they're invariably better organised.

As for the injury, that's pretty crap luck. Best advice is to do exactly what the doc/physio tells you and let it heal fully. Starting a marathon training programme on a half-healed ankle is only going to end one way...

BenMicheal

Was looking at the BHAA events and club stuff but as last night was only my second race i wanted to get a bit more experience before joining them as I don’t want to be 'that guy' who gets in peoples way or that. I also wanted to set down some initial base times before joining a club. Maybe it’s a confidence thing though!?

As for the Doc/Physio they will be followed to the letter! Although I am climbing the walls already not being able to run/gym so it might take discipline not to try something light!

BenMicheal

The last two weeks have been very VERY frustrating. After going over on my ankle during the Docklands 5km Run, and my foot turning a shade that can only be described as the purple sweet from a box of roses, I was chomping at the bit to get back – today was that day (Well sort of).
During the injury I had maintained going to the gym at least three times a week and maintained where possible my regular workout. As the injury started to heal I did some light cardio on the bike and rower – but nothing substantial.
With the foot well on the mend and with my new ‘support sock’ (P.s. explain to me how these work because all it did was make my foot sweat) I promoted myself to the treadmill. After my weights session and 15 minutes on the bike to get me going I hopped on the treadmill and aimed to do pyramid intervals (regular intervals but kicking up the high speed/incline after each rest period till I hit the peak then doing the opposite) as I didn’t want to put prolonged stress on the ankle. All in all I managed 15 mins clocking in 2.5 km and 100 vertical meters. Not huge distances but a nice jaunt to break me back into things.
As well as this I have been advised to do workouts on a bousu board – these may be gospel to some already, but if not I would highly recommend using them. I have only been using them a few days but can already feel my ankle joints and hips are a lot stronger.
All this said my short term plan is to get back up and going and run the 5miler in the Dublin Race Series. I also had ideas of running the Clontarf half marathon but may have to rethink it and leave it 2 weeks before making a call on that one :-/

BenMicheal

After a setback in the injury healing process that was compounded by the ease of sitting on the couch watching Euro 2012 my running training has been what you could call ‘non-existent’.
That all changed today!
After Irelands crushing defeat on Thursday, I decided that from Monday I would properly throw myself back into the training process with an eye on getting my original goals back on track (next stop Clontarf Half-Marathon). Utilising being a student, and on the advice of people who know what they are talking about, I have decided to split my training into 2 Cardio in the morning & resistance training in the evening as well as get the diet in order.
So with the plan in place – nothing left to do but to get down to it!
As I don’t have the confidence to run on the foot on the pavement due to another flare up I have decided to hammer away on a treadmill (Softer on impact etc) as well as incorporating non-impact training such as stationary bike and elliptical trainer.
All in all today I ran 30 minutes interval training and chalked up 5km. Cycled a shade short of 12Km in 30 minutes as well as a 10 minute cool down on the elliptical trainer – not bad for my first day back and I have to admit I was more than delighted with my first session. After devouring a bowl of pasta when I got home I already started to think about the muscle pain tomorrow morning :-/

BenMicheal

So what has been a nightmare 3 months or so, I finally (Hopefully) am back in training.
Already plagued by injuries as mentioned in previous posts these were compounded by suffering a dislocated hip in a car accident.
All said I have had to re-adjust my goals and training regime.
On the long-term goal front, currently, I have adjusted my goal to finishing the Dublin Marathon rather than having a goal time.
Short-term, I have my eye on the 10km Dublin Port Tunnel run for ‘a comeback’ and hope to follow this up with joining back into the Dublin Marathon race series. Although all things considered it could be too soon.
On the training front, starting today, I’ve had to focus on rebuilding leg muscle/tendon strength – In other words lots of squats and leg resistance training.
Simple – No way! It was hell. I’ve been going to the gym steady for about 2-3 years and legs have always been my least favourite and usually an area I skimp on if I’m honest. However I persevered and got through the hour session. I bracketed the workout with a warm up/cool down on the stationary bike and thankfully felt good.
I’m hoping to get up on the treadmill tomorrow and try and will try getting a half hour intervals in - fingers crossed.

BenMicheal

So got up on the treadmill for the first time last night and to my relief, with the exception of loss of fitness, I managed to complete a half hour on the treadmill running 4km on the gradient 5 setting. While initially frustrated at how my fitness levels have dropped compared to before my injury (Natural I know) I was pleased to have come through without any of the injuries acting up at all.

In all honesty, it felt good to finally get back into the routine. The next morning however my legs felt like wood! Stiff as a plank and struggled to even walk. After my shower and a bit of stretching they were tolerable but I thought these days were well behind me.

It really drove home how much of an uphill battle I have to get back on track for the Dublin Marathon and not quite sure how to approach it – but with a will, there’s a way, so fingers crossed!!

BenMicheal

And so another days training logged in. This in itself which should be a bonus all things considered but I’m starting to feel very frustrated.
My plan was to log in a 5k run at steady pace – all was going well until I hit the wall around the 3k mark and had to stop. Very frustrated

I sat on the bench cursing my luck as it would seem that all the effort put in April – May has gone to waste. To compound this I’m missing races I would love/originally planned to take part in. All this before I even get to the fact that my main goal for the year – Marathon – has been seriously derailed.

Still tho, I’ll just have to persevere and hope it gets better. I’m just one very frustrated runner at the moment!

BenMicheal

Had a breakthrough of sorts today as for the first time since injury I ran 5k and have no pains or niggles to complain about.

Still running on a treadmill due to the soft impact I ran intervals with an incline and although nearly dying over the last 5 minutes endured to post 5k in 30 mins climbing 159 vertical meters. This was followed up with some training on the bike as to strengthen ligaments etc and clocked 10k in 22 minutes before finishing off with a 45 minute weight session.

All in all a good productive shift was clocked in and a nice confidence boost for the next three weeks training for my ‘planned return’ at the Frank Duffy 10miler!!

BenMicheal

Another moral boosting day of training!

After taking Sunday & Monday off and cross training(Round of Golf, probably doesn’t count, but supposed to be great for rebuildingsupport muscles around the hip area) on Tuesday, today was my first run of theshortened week. As the 10 miler was getting closer I was/am pretty anxious toget some miles under the belt. Was working late today so got up early, scoffeda small bowl of porridge and went on my way. As today was my first time runningon concrete I was looking to see if my hip would start giving out while tryingto dial in a few miles while not overdoing it.

Set on my way and went my usual route of the beach (feltgreat to be back on the road again, treadmills are handy for monitoring progressbut can be boring as hell!). All was going well. The hip was in perfectcondition and had no issues with it. My Calves were a bit sore, but that’s tobe expected as I’ve had to change to a mid-foot strike rather than heel strikefor obvious reasons. Got up to the two/two and a half mile mark and whilefeeling Ok just came to an abrupt stop. Obviously the psychological ‘this iswhere we stop and rest’ reflex has crept back in. But an area I know I need towork on. Feeling good, I ended up clocking 3 miles averaging 8.15 per mile,considering finishing the 10 miler is my primary goal with finishing it inunder 90 minutes my secondary goal (although bearing in mind that based on my10k time before all the injuries the McMillan calculator suggest I should do itin 84 minutes that time might be a bit out of reach!) it wasn’t too bad of aday!

BenMicheal

Back to what is quickly becoming my arch nemeses – The Treadmill! Although I felt fine after running on the Road, I was recommended to run on forgiving surfaces and gradually increase road millage which is slightly frustrating as the thought of spending a summers evening in a stuffy room looking at nothing more than a clock and out a window rather than fresh air and scenery is depressing considering winter is on its way.

That said, I gave it my all and aimed to get a 5km HIIT session in. One of the bonuses about the gym though is that you can tinker about with setting and resistance as well as monitor progress. Set the treadmill up and stuck it at a steepish incline and continued to warm up. Ended up completing the distance (the incline kicked the arse out of me if I’m honest – Keeping honest, the kicking is what I probably needed) and cooled down. Ended up punching in 6km in a little over 35 minutes running 190 vertical meters, happy enough with the shift, I continued on and punched in an hour’s resistance training.

Tomorrow I hope to get back out on the road, punching in a decent distance! Here’s hoping!!

BenMicheal

Today started with lots of optimism but, retrospectively I reckon I could have achieved a lot more.
My plan for the day was simple – light run about two lengths of the beach and a weight session in the gym.
It was 9 o’clock and I had just devoured a slice of cheese cake before realising that this plan wasn’t going to be put into action. Feeling guilty, I decided I’d go for a quick late night run to get some distance in.

It was 10 by the time I kicked on and set out my usual route towards the beach. After completing one length and knowing that the town would be quiet I decided to do a complete lap of the town – something I have always wanted to do, but never tried.
As I was hammering up the street I felt good, my calf stiffened up but apart from that I was grand. At about the midpoint of the route stood a deceptively long and steep hill, which if I’m honest took a bit of life out of me, but I persevered purposely steadying myself and make sure I was running at a comfortable tempo. I passed three turn offs that would have shortened the distance back home, and while tempted pushed myself the long way round and in doing so hopefully banishing some of that psychological hang ups I mentioned in previous posts. I eventually turned the corner for home and while feeling quite tired, I still felt I had a bit in the tank distance wise (speed on the other hand was gone – had I sprinted in the last 400 meters as I like to do in race conditions I think I would have keeled over)

Excited at completing my first lap of the town, I got a drink of water and then looked at my GPS to check distance etc – I was gutted ONLY 3.51 miles! Although I felt I could run on more It really felt as if I had run a longer distance (the treadmills must be softening me up – see above posts) I was, with one eye on the Frank Duffy 10 miler, somewhat gutted.
All told I ran 3.51mile in a little over 30 minutes (31.26) at an average of 8.58 per mile!

BenMicheal

So with 5 days to go until the Frank Duffy 10 miler, I really wanted to put the old injuries to the test and see how they held up?
My plan was to do a full lap around the perimeter of the town. Due to other commitments I was unable to get any running in over the weekend which made me extra determent to succeed!

After getting fed and watered I got ready and kicked off my run. I felt good as I approached the first hill on the route and was really sinking my teeth into the route that I had pre planned and felt good breaking what I had estimated to be the 2 mile mark (I had the GPS on but didn’t want to look at it!). I was now approaching the most hilly part of the run and just endured trying to get to the other side. Soon approaching the 3 mile mark I started to feel it more than I hoped to at this stage. I just assumed it was the hills. My plan for the run was at a pace of 9 minute miles, but really starting to feel it I looked at my GPS for the first time and seen that I was running 8.20m/per mile. Not good! If I’m honest my concentration wasn’t the best in the first half of the run and needless to say wasn’t focused on pace like I should have been. It was at this point that I bumped into a friend I hadn’t seen in years and took this moment to get my breath back and catch up! About 2-3 minutes later I kicked on again. Focusing on pace this time I completed the last 2-3 miles averaging 9min per mile. Todays run totalled 5.25 miles and averaged at 9.40 per mile.

All things considered I found out the hard way I suppose about the importance of concentration today. It also made me realise the task at hand for this 10 miler on Saturday and re-consider my goal time for the race.
On the plus side – the injured areas seem strong which gives me confidence for Saturday as it was the one area I was worried about!!

BenMicheal

So with the 10 miler as part of the Dublin Marathon Series fast approaching my training this week has been gradually reduced with the eye on the big day! That said, as is my nature, I can’t sit still! After no run yesterday I had an idea to alleviate that today with a spot of cross training so to speak -a nice round of golf.

After shaving a few shots off my lowest round (I only started playing 6 weeks ago so still hitting Cricket scores) I got home only to have an urge for a run. An urge that survived through dinner, so with nothing left to do I went on a run.

Decided to do at least one length of the beach and when at the end decide the rest of my route. Running down I felt good. My goal was 3 miles and knowing this I wasn’t too concerned about pace, however midway through and after running up the first notable incline on the route, feeling good, I decided I wanted to run a few more. When I got to the end of the beach, I turned and proceeded through a more hilly section of the town. Relishing the hills I came to the steepest hill in the down and as I had a split second doubt about whether to run it or not the theme from Rocky (the one at the end after his fight) kicked in on the Ipod – I had to run it, and run it I did! When I got to the top I felt like doing a little boxing shuffle and raise my arms Rocky style (I didn’t).

Got home and checked the GPS 3.45 mile in 29 minutes at 8.20 per mile. Good shift put in!

Only concern though is that by about mile 3 the soles underneath the ball of my foot ‘heats up’ which is something I probably need to rectify before Saturday.

In the mean time I plan to get some weight training punched in at the Gym tomorrow and rest till Saturdays race, so fingers crossed I’ve punched in enough hours on the beach just to get around and that old injuries don’t flare up.

With all this in mind (or nerves) I’m gonna up my goal time to 1.45for the 10 Mile race :-/

rasher_m

BenMicheal wrote: »

So with the 10 miler as part of the Dublin Marathon Series fast approaching my training this week has been gradually reduced with the eye on the big day! That said, as is my nature, I can’t sit still! After no run yesterday I had an idea to alleviate that today with a spot of cross training so to speak -a nice round of golf.

After shaving a few shots off my lowest round (I only started playing 6 weeks ago so still hitting Cricket scores) I got home only to have an urge for a run. An urge that survived through dinner, so with nothing left to do I went on a run.

Decided to do at least one length of the beach and when at the end decide the rest of my route. Running down I felt good. My goal was 3 miles and knowing this I wasn’t too concerned about pace, however midway through and after running up the first notable incline on the route, feeling good, I decided I wanted to run a few more. When I got to the end of the beach, I turned and proceeded through a more hilly section of the town. Relishing the hills I came to the steepest hill in the down and as I had a split second doubt about whether to run it or not the theme from Rocky (the one at the end after his fight) kicked in on the Ipod – I had to run it, and run it I did! When I got to the top I felt like doing a little boxing shuffle and raise my arms Rocky style (I didn’t).

Got home and checked the GPS 3.45 mile in 29 minutes at 8.20 per mile. Good shift put in!

Only concern though is that by about mile 3 the soles underneath the ball of my foot ‘heats up’ which is something I probably need to rectify before Saturday.

In the mean time I plan to get some weight training punched in at the Gym tomorrow and rest till Saturdays race, so fingers crossed I’ve punched in enough hours on the beach just to get around and that old injuries don’t flare up.

With all this in mind (or nerves) I’m gonna up my goal time to 1.45for the 10 Mile race :-/

I was getting that problem with the soles as well. In my case buying a proper pair of socks done the trick. Its the sweat causing friction which is causing the heat/irritation and tenderness.
Im not talking Aldi socks here, i got a pair in Lifestyle...cost 17 quid but worth every penny.

BenMicheal

So today was the next test on the road to Octobers marathon, and the first test since the injury problems of May & June - Frank Duffy 10 mile!

From a general overview I thought the event itself was brilliant & thoroughly enjoyed it. It's when you start getting into distances like this that you really start to get proper feedback that will help you in the marathon - and today I learnt a lot!

The start was all a rush, missed the first luas so ended up just catching the shuttle bus which dropped me at the start with 15 mins to go. After putting my bag in and having a quick stretch I just about made it to the very back of the pack as they began to jog upto the start. This left me the very last but 5 over the start line. That said It was irrelevant really as I was running my own race with finishing being my main aim & a time secondary! All was going well and I finished the first half in good condition and on top of my planned pace. As I kicked on through the second half my aim was to maintain a healthy pace. I picked out another runner who was running around the same speed as me and kept pace with him for about 2 miles (that said, he looked at me about 4 times with a progressively more worried look - so sorry if your reading). All was going well until o got to the hills! In a nut shell they murdered me!! I've read some stories about 'heartbreak hill' in the Boston Marathon, and while the hills today may not have been on that level, they broke me! What was worse was how deceiving they were particularly the second one. I stopped momentarily at the water table for a gulp and tried to start back up but felt like a toy with dying batteries. I eventually got back upto speed but couldn't find a rhythm. Mid way through mile 8 I had to stop and walk for 100 meters, trying to start running again I felt sore and started to walk again after 200 meters I started to run again and was determined to finish strong and once I turned onto the home straight I ended up nearly sprinting for the line (still tryna figure out where the legs for it came from) and got a shout out from the MC as I crossed the line! Today I finished the Frank Duffy 10 Mile in 1 hr 37mins.

I was delighted to finish & content with the time. That said I learnt a lot today that will stand to me so that's a bonus.

Firstly, I learnt and was able to gauge the sheer challenge that the marathon will be. My previous longest distance was 10k so a good portion was new territory for me and I felt strong.

Second, The whole line from Ali that it's not won in the ring but in the gym and road away from the cameras rang through today. I half knew going into today I hadn't enough distance under my belt in training and that rang through today.

Third, my ability to pace myself has come on in leaps and bounds and that aided me today.

With the right attitude and right training I will be hitting the road hard for the Half Marathon - Bring it on!

BenMicheal

After sleeping like a log I awoke to dull pains at the back of my knees and decided to give a run today a miss. What I did though was book my place in the Half Marathon as I had not done so due to the constant presence of some injury or another.

After the race and when I received my chip times I started to compare the 10 miler (time of 97.05) with the previous 10k (time of 49.54) I had completed using the MacMillan calculator. The first thing to stand out was the gulf in the times due to lack of training/injury. My 10km time of 49.54 would have rose to 58.04 according to the calculator – If I’m honest I was shocked.

All this taken into account, and using the figures from the MacMillan calculator, I have set myself a mini-goal for the half marathon of achieving my goal time based on the 49.54 10k time – 1.51.15.

Bearing in mind that the calculator predicts that based on yesterday’s result I should complete the half in 2.09.30 I have some work to do – Bring it on!!

BenMicheal

So with a rest day yesterday to recover from the 10 milerace, I ‘hit the ground running’ today and got what I planned to be a niceshort run in to get the legs moving again.

I set out on my normal route running from my house to thetop of the beach and then running the length of it, as I turned to run back up Idecided to alter my plan and took the longer route home around the town. As I got to a cross roadsto turn for home I felt strong and decided to go the opposite way and try eekout a bit more distance. As I ran, rather than feeling the pinch I was enjoyingmyself and still feeling strong, started to look for more ways to add distanceonto my route. Eventually I decided to head home but on the way round I decidedto incorporate the steepest hill in the town in an attempt to simulate thehills at the 7-8 mile mark of Saturday’s race/half marathon route. Still feelingstrong I ran the hills at relative ease (if only it was the same last Saturday).I eventually got home after turning a light 2 mile jog into a 5 ½ mile tour ofthe town with mile splits of 9.13. Needless to say I didn’t set the worldalight and hope to bring that split time down over the next three weeks in linewith my statement of intent (see above) – but all in all a good shift.

I also have decided to run to a training plan again now thatthe injuries seem to have cleared up so hopefully this will improve my allround running and smash my Half Marathon goal time! (That said, as I type heremy Achilles is starting to give me some grief so fingers crossed its an auldmagic sponge job and I’ll be grand!!)

BenMicheal

Today was a rather disappointing session if I’m honest!

After my last run (see above) my Achilles started to niggle at me the next morning. Since the Frank Duffy 10mile race I’ve decided that I have confidence in my previous injuries to start upping the mileage and so have reverted back to a proper Marathon training plan. Although trust my luck that on the first proper day of it my Achilles act up. With all this in mind my plan today was to run a light quick run and planned to log in 5k (rather than the 5 mile the plan suggests).

I started off as around my usual route going from my house to the foot of the beach. As I turned onto the beach a very strong head wind was blowing and I kicked on through it. Soon though I started to feel the run in my legs and by the time I got close to my point for turning around and running back I had to stop. I looked at my GPS and found I was running 4.38min/Km at the start with this jumping up to 5.15min per/km during the 2 km stretch with the head wind. Take into account that the MacMillan calculator suggests that after my 10k race in April I should run 5km at splits of 4.48 never mind that with the Frank Duffy 10 miler data I should be running 5.36 splits I was far faster than this and really overcooked myself from the start.

All told I was disappointed initially that I have a slight injury AGAIN! Then that I completely let pacing lapse on the run – Not concentrating AGAIN! As well as not being able to run 5k. I’m off to the American Football tomorrow so won’t be able to log a run which slightly adds to the disappointment as I’m eager to rectify it! Really disappointed.

Anywho, ended up logging a disappointing run of 4.62k in 27.58mins with splits of 6.02 (including stopping and walking period) – Its all-academic really, the lessons to be learned are noted already 

BenMicheal

Since my last post I have been plagued with another injury – A badly sprained leg. While on the one hand it goes some way to explaining the problems I had in the post Frank Duffy 10 mile posts (The doctor said I most likely injured it during the race and it progressively got worse as I trained) on the other hand it’s starting to feel like I’m perpetually running into a brick wall.

Nonetheless after two weeks out I finally got running tonight. I planned to get at 5 - 7 mile run logged and try get on track with my marathon training. After getting fed and watered away I went and kicked off going a different route than usual to add variety to my plan.
After starting and getting into my stride I felt good and was really enjoying being out for the first time in a while. After running around the residential areas of the town I hit the familiar patch of the beach and as soon as I did got hit with the gale that the houses had sheltered me from. Winter I definitely on its way, but I loved running against strong wind. (Firstly it acts as good resistance training and secondly it gives you a boost when you see people running with the wind pass you knowing you’re working harder on your run).

Everything was going well and the legs felt good, then I got to the top of the town and I had to stop.

Basically, what happened is I out of nowhere erupted with coughs which I don’t know if they were caused by me losing my breath or a hart palpitation. After about 30 seconds to a minute I stopped coughing and got my breath back and aborted the run.
I logged 3.5 miles, but was in no way happy definitely needed to be doing more if I’m to be prepped for the end of October. With the marathon in 47 days’ time and only logging a pitiful 3.5 miles I have a lot of work ahead of me.

In the meantime I think Ill be visiting the doctors AGAIN in the morning!

JustAThought

Bad Luck

On reflection of your experiences to date; what advice would you give a new beginner ?

BenMicheal

Still on the recovery stretch, but manage to log a decent run today.

Kicked off after lunch planning to log another 3.5 mile run, running at a steady pace I felt good. Kicking on through ended what I had guestimated was my first mile, checked the GPS to see I was running at a pace of 8.22. Feeling good in the legs I was happy, my plan was 9 minute miles and I was well exceeding it. The goal however was 3.5 miles to see where the ankle was at and not on the clock so I kept focus on my pace. While running my new route I eventually met up with familier ground and looked at the GPS still clocking a pace under 9 minutes (8.43) and with the ankle feeling great, I felt like a king. I persevered back to my house and clocked off the GPS after logging 3.22 miles. A light run by what I should be doing at this stage but injury taken into account definetly a positive day.

BenMicheal

JustAThought wrote: »

Bad Luck

On reflection of your experiences to date; what advice would you give a new beginner ?

Well I suppose the very first rule everyone should learn isthat there are no shortcuts to success. The effort you put in on thebeach/paths/grass in the rain/snow/sun is the only thing that will stand toyou. I know this is very general and maybe not so much ground-breaking innature but if it’s the only thing you take on board while running you willsucceed no matter what.





Outside of this I would definitely say the following:



1. Get a proper set of runners - In other words go to aproper running shop and tell then you’re running goals etc. they will probablycheck your running style and make a recommendations for a runner. AVOIDChampion Sports or Lifestyle etc. as they are more aimed towards the fashionend and event he few running runners they sell they won’t be able to give theknowledge and advice of a specialist store. If you’re stuck go to elverys theysomewhat know what they are on about/do good deals but definitely go to arunning shop first.

2. Get a GPS device - I use (free)RunKeeper app for Iphone,others use Garmin watches which can be argued are more accurate yet come at aprice.

3. Get a training plan for your goal - I.e marathon plan fora marathon etc.

4. Set up a training log on Boards.ie - will motivate you torun and log as well as being handy for charting progress.



Once you have these three in place just follow the plan andwatch your progress and then maybe do the following.

1. Familiarise yourself with the race calendar on the eventspage and try fit a few races in that match your training plan. Will get youused to race conditions etc.

2. Book your place in a race far in advance; this will giveyou a short term goal to work towards en route to your long term goal (in mycase the marathon)



After this I do the following but may not suit all:

1. Go to the Gym as well as run - will give you a chance to strengthenyour body as a whole as well as focus on the legs and core which are veryimportant areas to focus on if you’re looking to improve your running.



2. I take a glucosamine supplement & a vitamin thatcontains Selenium - both of which are important for joint care.

3. For recovery from running/gym I incorporate Whey proteinshakes into my diet. In between I take cycles of creatine monohydrate.

I think that’s pretty much it?

If I can help in any way, or want clarification on anythinghere post it here and I'll try my best to clear it up. As i said this may notbe for everyone and is more an overview of what I do. One area I will befocusing on a lot more (and i might even chart it in my blog) is the dietaryaspect and its benefits in the run up to the marathon.

BenMicheal

I’ve decided to properly test how well my injuries have healed and jump right back into my pre set marathon plan with six weeks remaining.

This week my plan is as follows:
Monday: Rest
Tuesday: 42 minute interval training.
Wednesday: 5 miles easy
Thursday: 27 minute intense interval
Friday: 6 miles easy
Saturday: 3 miles easy
Sunday 21 miles

I aced Monday, having a lovely rest & Logged an hour in the gym.

Today was the first day back properly running to a plan in a long time as previously I had been logging miles and testing where I was at with various injuries.

Today the plan was to run intervals at 5 minutes at marathon pace (sub 4 hours) with two minutes at 10k pace (I used my Samsung 10km night run time) and kicked off wanting to put in a solid shift. I planned my route to take in the most hilly stretches of the town and ended up running 4 steep, yet short hills. The first hill came in the middle of the first mile, & needless to say I felt good. The second mile proved slightly more challenging as it occurred within my faster interval. I felt good and strong as I hit the halfway point of the run as I finished my third fast interval I began my ascent of the third hill and proved even more challenging but I have to admit looking back on it I relished the hills. I kicked on around the beach area and was feeling it a little by the time I got to the foot of the final and purposely steepest hill in the town – this would be a decent test – and I passed it. Delighted I pushed over the 42 minutes to log an extra half a mile to bring me over the 5 mile mark and ended up logging a total of 5.16 miles in 45.34 minutes at a mile split of 8.49.

As a gluten for punishment after the run I logged an hour in the gym – Ill sleep tonight!!

BenMicheal

Today was a busy day. After being kept back in work a lot later than planned and having to grab a KFC for dinner the chances of getting a session in was looking bleak. However I was determined to log some miles and as soon as I got home I put the running gear on me straight away and hit the road.

My plan for the night was to log 5 miles at an easy pace. As I was already exhausted and wanting to try them out before using them in a race situation I brought an energy gel with me. Although tierd I kicked off on my five mile adventure of sorts.

On my run route I tried to plan to include a few hills and took the route that resulted in the biggest hill in the town being at the start of the route, this certainly woke the legs up and as I continued the run I decided to take obscure routes both adding variety to the run. I soon hit the 3 mile mark and decided to use the gel trying to get used to taking it while running (impossible at first) and I have to be honest I’ve tasted better things on my travels than the kinetica Cola gel. However gel down (eventually) I kicked on joining up with my regular route around the beach. About to turn for home, I decided to turn the screw and ran up towards the gym. When I reached it I jumped in and got 45 minute resistance training into the deal as well.

Although 50-50 at first I’m still on track for my weekly plan. That said I’m exhausted and dreading work tomorrow.
Totalled 5.09 miles in 46.54 with 9.13 mile average, Tomorrow I have a short interval session planned – provided my body doesn’t pack in :-p

BenMicheal

In a bid to keep myself honest, I’m posting to note that due to work commitments I was unable to get a run in today so have foregone the short interval that I had planned. Although very disappointed, it could be for the best as my body has been in agony all day and with the plan do my longest run ever on Sunday a bit of rest might be the trick.

Tomorrows 6 mile run is most definitely on the cards tho! Rain hail or shine I’ll be logging miles!!

BenMicheal

So true to form I, after finishing work at 9pm and very nearly giving in and staying on the couch, got out and logged a run.

I’ve tweeked my plan slightly for the week as well as dropping the planned 27 minute interval session I have decided to drop the 6 mile easy run also and in doing so move my 21mile run to tomorrow. What this meant was that tonight was a 3 mile easy run.

So reluctantly I got off the couch and hit the road. One started however I felt good and kicked on. I knew the route so I knew a lap of the town would be about three miles and without having to worry about pace I was just focusing on running. As I reached the end I felt like I had a lot of juice in the legs and could go on for over, but had to think about tomorrow.

I ended up logging 3.09 miles in 27 min 27 seconds at a pace of 8.53 min/per mile.

BenMicheal

So after watching the Singapore GP and the All Ireland I decided that the time had finally come to get my long run in. My plan was to do two lengths of the beach followed by two laps of the town with laps of the various sports pitches I came across along the way. My plan goal was to hit 21 miles, although realistically I aimed to hit 15 miles doing so at a pace of 10.30-11.00 minutes
I started off and did the two lengths of the beach at relative ease before hitting the first pitch on my route. My plan was to do ten laps and continue on with the lap of the town. By lap eight of the pitch I felt strong and decided to keep running with the aim of tiering myself out more before I took on the steepest hill in the town. I had yet to check my progress but continued on as I felt strong attacked the hill and continued on around the town. I took a brief break to take on an energy gel (Kinetica Berry – Rotten taste) and continued on. I was starting to feel it, but felt strong considering I must have been running well over 90 minutes at this stage. I continued again up the steep hill but once I reached the top I felt spent. Finally I checked my progress 12.1 miles. Exhausted I threw in the towel and ran for home adding an extra mile finishing 13.21 miles at a pace of 10.11 min/mile.
A lot faster than planned but a good bench mark for where I’m at and what I have to do in the next five weeks. That said, as soon as I got home and stretched I felt as if I had enough energy to run another 13.2!