"Once we accept our limits, we go beyond them"

RedRunner

Hi,

Having completed my second marathon this year, I think the time is right now to start my own training log to help motivate myself to take me to the next level in my running journey.

A brief summary of my running career and me;

I've always participated in sport ever since I was an eight year old principally GAA, soccer and a bit of cycling and I was a member of an athletics club for a year or two as a teenager. I was mostly involved in track and field , namely long jump, triple jump and sprinting. Average enough athlete but really enjoyed it.I hated long distance running though.

So roll on a few decades and here I am , a 41 year old with a new love for running, after hanging up the football boots. So how did I get get here. Well in 2010 I had reached my heaviest weght at 17 st 10lbs, and although I'm a tall lad at just under 6'5", I was still 2 stone overweight at least.

I needed a new focus sporting wise as I knew my footballing days were coming to an end, I needed to lose weight and so I decided to take up running with a view to maybe getting to half marathon distance and then who knows maybe even a Marathon!

It was a good way to raise some money for charity too as my Father had died from Cancer a couple of years earlier and I wanted to do something worthwhile to help the fight against the dreaded disease. It was good motivation anyway.

So in 2010 I did my first half-marathon in 2:11 mins. I knew a marathon that year was too big a jump so postponed it to 2011 when I completed my first marathon in 4:45:36, thrilled to have completed the distance at all.

12 months later I've got a new PB of 4:27:10 but disappointed not to reach my target of 4:15.But rather than dwell on it I'm going to start working straight away to improve everything I do running-wise from today! Starting with this log .

I'll rest the body up for next week or so to get rid of a few niggles but then it'll be all systems go, winter training, joining a local club and beginning the journey or taking my running to a new level.

Incidentally, I've also started a new running club at work so I'm spreading the gospel of running too, so expect to see me at hopefully lots of BHAA events in Dublin throughout the next year(s) too.

I've got great inspiration and practical help from this forum over the last year, and I'm sure there is more to come in the future.

The title of my thread is a quote by Albert Einstein. I thought it was apt as I have now accepted my limitations as a runner this year.Now I must work on changing those limitations and in this log I will share with you all my journey in trying to do just that.

RedRunner

Since Monday recovery has been good in terms of the muscles. A bit of a niggle with Hip Flexor which I injured in August and adductors on same side but nothing serious. I reckon a couple of easy weeks will sort that out. Feeling quite tired still though. Tough week at work so that might be a factor too.

Off to Edinburgh this weekend with some friends to let the hair down and enjoy a few beers, well maybe more than a few , yes definitely more than a few . I will be getting a gentle run in though.Plan is to do a few miles in Holyrood park with one of the lads. Looking forward to that too.

Next week then will ease myself gently back into running regularly and make some enquiries with local running club (Raheny Shamrocks) about joining.

RedRunner

8 mile easy run (well 7.91 to be exact) done around Holyrood Park in Edinburgh with friend of mine. Really enjoyable run with some great views after a bit of a climb(elevation gain 145m)

7.91 miles: 75 mins : Avg pace 9:27

Miles WTD: 34.34
Miles YTD: 720.5

cabb8ge

Best of luck, to be real, if you running marathon and not hitting target of 4 15 best thing to do to help yourself is no drink at all.

Younganne

Everything in moderation!!!:D

Best of luck with the thread...you know what you need to do;)

RedRunner

cabb8ge wrote: »

Best of luck, to be real, if you running marathon and not hitting target of 4 15 best thing to do to help yourself is no drink at all.

You're right of course. To be fair though this is not a regular thing so will be laying off the sauce for a good while now after this weekend except for the occasion glass of vino! As Younganne says "Everything in moderation":D

RunningKing

Best of luck RR - looking fwd to reading about your antics!

RedRunner

As I am still nursing a niggle or two and training activities are curtailed a little for now I may as well give you some statistics, PB data and goals for the next 12 months:

Age :41
Started Running : 2010
Current Weight : 216lbs
Height : 6' 4" (and three quarters to be exact:))
PBs

5K - 25:xx ( Haven't done too many of these)
6.5k - 31:00 Liberties Run 2012
5m - 40:36 RTE 5 2012
10k - 50:36 Samsung Night Run 2012
10m - 1:28:27 Frank Duffy 2012
HM - 1:56:38 Dublin HM 2012
Marathon - 4:27:10 DCM 2012

Goal Times for next 12 months

10k - 48:XX
5m - 38:XX
10m - 1:24:XX
HM - 1:49:XX
Marathon - 3:59:XX

Ososlo

This is an exciting log and a lot of your goals are similar to my own. I'll be watching with interest!
Best of luck!

RedRunner

Long day in work today so didn't get out for a run. Travelling abroad tomorrow for work also and the schedule will not allow for run either so looks like it'll be Friday night now before I get out.

Have to make sure I do get a run in on Friday as I could easily let myself get into habit of not getting out. Note to self....DON'T LET THIS HAPPEN!

career_move

^^^ think of the shame of reporting back here

guinang

RedRunner wrote: »

Long day in work today so didn't get out for a run. Travelling abroad tomorrow for work also and the schedule will not allow for run either so looks like it'll be Friday night now before I get out.

Have to make sure I do get a run in on Friday as I could easily let myself get into habit of not getting out. Note to self....DON'T LET THIS HAPPEN!

Travelling has always been a killer for me - 4am start and not home until 8/9pm on a good day. It doesn't only affect the day of travel, but can affect the day before (getting ready & bed early) and the day after (too tired to tie shoelaces let alone contemplate a mid-week run.

If only I could figure out a way to make money out of running at a very average level

RedRunner

career_move wrote: »

^^^ think of the shame of reporting back here

One of the reasons why I started this log..Thanks for the reminder!:D

Pressure on this week but next week I'll be back to clean living, healthy diet and running....lots of running..can't wait

RedRunner

guinang wrote: »

Travelling has always been a killer for me - 4am start and not home until 8/9pm on a good day. It doesn't only affect the day of travel, but can affect the day before (getting ready & bed early) and the day after (too tired to tie shoelaces let alone contemplate a mid-week run.

If only I could figure out a way to make money out of running at a very average level

+1 to that. Luckily I only have to travel about 7 or 8 times a year at most .Sounds like you have much more difficult task than I. Sometimes I can get a run in though. Depends on schedule and where I'm travelling to.

RedRunner

I'm back !

Up bright and early and out for run.

3.64 miles 30:42 ,Avg pace 8:26, Avg HR - 142

Felt good and strong. Heading into town today to see if I can get a late entry for Mark Pollock Run in the Dark 10k on wednesday. Missed Wed deadline due to procrastination!

WTD : 3.64m
YTD : 724.14m

RedRunner

Woohoo! Managed to get a late Entry for the Mark Pollock Run in the Dark 10k in Dublin on Wednesday. First race since marathon .Looking forward to it now.

This will be a kind of "getting back into the swing of things" race for me. PB probably unlikely but you never know! All this marathon training might come in useful for the shorter ones too.

RedRunner

Long Run of 7.7 miles today although seems a bit odd calling it a long run. Felt comfortable for most part. Slight discomfort in left foot but nothing serious.

7.7 miles 1:11:20, Avg Pace 9:16 Avg HR 139

WTD : 11.34m
YTD : 731.84m

RedRunner

Quick and sharp tonight:

3.89 miles ; 33:13;Avg Pace 8:33; Avg HR 139

WTD : 3.89m
YTD : 735.73m

Will rest tomorrow, maybe do a bit of core work before 10k Race on Wednesday.

RedRunner

Interestingly I notice my HR for what was definitely a shorter faster run was the same as what I had for longer slower paced run on Sunday.

What does this mean? Was I not putting enough effort in for shorter run?

menoscemo

RedRunner wrote: »

Interestingly I notice my HR for what was definitely a shorter faster run was the same as what I had for longer slower paced run on Sunday.

What does this mean? Was I not putting enough effort in for shorter run?

I doubt that is the answer, the pace tells that.
On every run your HR for the first mile is low as you 'warm up'. It takes a while to get up to it's maximal point. So on a short run your AvHr is skewed by a lower HR in the first mile.
I bet your HR at the end of the short run was a lot higher than 139?

RedRunner

menoscemo wrote: »

I doubt that is the answer, the pace tells that.
On every run your HR for the first mile is low as you 'warm up'. It takes a while to get up to it's maximal point. So on a short run your AvHr is skewed by a lower HR in the first mile.
I bet your HR at the end of the short run was a lot higher than 139?

Yes, I see what you mean. Had i've thought about this one a little longer I should have realised that. I've looked back at both runs and yes my HR at end of short run was 158bpm. My HR at end of long Run was 165bpm but I suppose since that was a longer workout that would be expected.

One thing I've noticed is that whether it is a long run or short run, my breathing nowadays is much more controlled. I guess that is because I'm much fitter now after all the marathon training. I wore HR monitor for a race in July to see what my max HR was and measured it at 170bpm. Is that a good max or is there such a thing? Would I expect to see that drop as I get stronger/faster? Must try analyse this a bit more.

menoscemo

RedRunner wrote: »

Yes, I see what you mean. Had i've thought about this one a little longer I should have realised that. I've looked back at both runs and yes my HR at end of short run was 158bpm. My HR at end of long Run was 165bpm but I suppose since that was a longer workout that would be expected.

One thing I've noticed is that whether it is a long run or short run, my breathing nowadays is much more controlled. I guess that is because I'm much fitter now after all the marathon training. I wore HR monitor for a race in July to see what my max HR was and measured it at 170bpm. Is that a good max or is there such a thing? Would I expect to see that drop as I get stronger/faster? Must try analyse this a bit more.

There is no such thing a a good max. We have the max we have and we can't change it, we have to work off our god-given max Hr, That said I doubt your max is 170, it is likely a little higher but your body isn't trained yet to get up that high...

I am surprised your HR was so high at the end of your long run, only 5 BPM below your highest recorded max. That would indicate you were really pushing it hard at the end? Your HR is not supposed to rise up at end like that, rather Ideally, your HR will remain at a constant level for a constant pace. For most, in reality, there will be a slight rise as the run progresses but it is possible to even this out, by constant training at a steady HR. This means keeping your HR at a constantly equal level (ideally about 40-50 bpm below your max) and not worrying about your pace. At first your pace will slow as you try to keep the HR down, but eventually you will be able to maintain the same HR/Pace throughout the run. The great advantage of this is that in the future you will be able to give more effort in your races without fear of blowing up as your HR should remain constant for the same pace (even in a marathon).
I advise you to have a read of this document from a top coach: http://www.angio.net/personal/run/hadd.pdf

Also have a read through this thread: http://www.boards.ie/vbulletin/showthread.php?p=81091474

RedRunner

menoscemo wrote: »

There is no such thing a a good max. We have the max we have and we can't change it, we have to work off our god-given max Hr, That said I doubt your max is 170, it is likely a little higher but your body isn't trained yet to get up that high...

I am surprised your HR was so high at the end of your long run, only 5 BPM below your highest recorded max. That would indicate you were really pushing it hard at the end? Your HR is not supposed to rise up at end like that, rather Ideally, your HR will remain at a constant level for a constant pace. For most, in reality, there will be a slight rise as the run progresses but it is possible to even this out, by constant training at a steady HR. This means keeping your HR at a constantly equal level (ideally about 40-50 bpm below your max) and not worrying about your pace. At first your pace will slow as you try to keep the HR down, but eventually you will be able to maintain the same HR/Pace throughout the run. The great advantage of this is that in the future you will be able to give more effort in your races without fear of blowing up as your HR should remain constant for the same pace (even in a marathon).
I advise you to have a read of this document from a top coach: http://www.angio.net/personal/run/hadd.pdf

Also have a read through this thread: http://www.boards.ie/vbulletin/showthread.php?p=81091474

Yes I do recall picking up the pace in the last half mile but not going full tilt. Thanks Meno for the links. I shall read these with great interest.

Have 10k race tomorrow so think I will wear the HR monitor to see if that throws up anything intetesting.

cheers

RedRunner

No running today. Did some stretching and foam rolling. Christ did that hurt !:eek: Feel drained after the exertions of it.

RedRunner

New PB tonight in the Mark Pollock Run In The Dark(Dublin)....had been wondering if all the marathon training might bring some fringe benefits for the shorter race.

Remember , had never gone sub 50 mins before and had set a target of 48:xx for next twelve months...well I shocked myself and ran 47:09:D:D:D. Can't believe it! I know it was a flat course and conditions were favourable but to go from 50:36 to 47:09, I am just so happy with that, I can't describe it adequately.

WTD : 10.09m
YTD : 741.93m

Ososlo

RedRunner wrote: »

New PB tonight in the Mark Pollock Run In The Dark(Dublin)....had been wondering if all the marathon training might bring some fringe benefits for the shorter race.

Remember , had never gone sub 50 mins before and had set a target of 48:xx for next twelve months...well I shocked myself and ran 47:09:D:D:D. Can't believe it! I know it was a flat course and conditions were favourable but to go from 50:36 to 47:09, I am just so happy with that, I can't describe it adequately.

WTD : 10.09m
YTD : 741.93m

that is just fantastic! Well done! I did this race too and really enjoyed it except for a small disruption in the middle but managed a small PB too. Nothing compared to yours though! Great race, very well organised, fab atmosphere. Will be doing this again.
Congrats;)

RedRunner

Ososlo wrote: »

that is just fantastic! Well done! I did this race too and really enjoyed it except for a small disruption in the middle but managed a small PB too. Nothing compared to yours though! Great race, very well organised, fab atmosphere. Will be doing this again.
Congrats;)

Thanks Ososlo. Glad you had a good run too. Even a small PB is a good PB! So well done.

I agree it was a great atmosphere and seeing all those flashing armbands along the quays looked great too.

guinang

Fair play lad. The only problem with achieving your goal is it forces you to set harder ones. great result though

RedRunner

guinang wrote: »

Fair play lad. The only problem with achieving your goal is it forces you to set harder ones. great result though

Thanks. Was thinking that too but I'll enjoy this one while I can.:)

RedRunner

Nothing done since 10k on Wednesday. Was out for 40th on Friday which ended in the wee small hours so yesterday was a write off running wise. Have to get up of my ass now and get out !

Discipline Discipline Discipline!

Will report in later.

RedRunner

Managed to shift my ass eventually!

10.21 miles : 1 hr 37 mins

Avg Pace 9:33
Avg HR : 136
Max HR : 153

WTD : 20.3m
YTD : 752.14m

RedRunner

Rest Day today so zero miles.

More importantly though...zero chocolate! I'm in a "No chocolate pact with Career_Move for next two weeks"

Career_Move you'd be proud of me today. I even declined a free Galaxy at the train station !:)

Was supposed to be travelling with work tomorrow but that has been cancelled. This means I'll get my midwekk runs in now..excellent

career_move

RedRunner wrote: »

Rest Day today so zero miles.

More importantly though...zero chocolate! I'm in a "No chocolate pact with Career_Move for next two weeks"

Career_Move you'd be proud of me today. I even declined a free Galaxy at the train station !:)

Was supposed to be travelling with work tomorrow but that has been cancelled. This means I'll get my midwekk runs in now..excellent

Respect man....it takes a huge amount of will power to decline FREE chocolate :cool:

RedRunner

5.54 miles ; 51:02

Avg Pace 9:12
Avg HR : 133
Max HR : 149

WTD : 5.54m
YTD : 757.68m



....and no chocolate:D (Despite the presence of a box of Heroes in the house)

RedRunner

Ran home from work today. Was a bit stop start for first mile or so because of pedestrians and lights but enjoyed it. Not sure what kind of a session you'd call it but basically started out slow and easy , gradually got faster and upped it a bit for last couple of miles.


6.47 miles ; 58:19

Avg Pace 9:01 (Avg Moving pace 8:45)
Avg HR : 137
Max HR : 169

Splits were 10:13,9:07,9:21,9:18,8:45,8:17,7:04

WTD : 12.01m
YTD : 764.15m


....no chocolate today either! It's getting harder to stay off it though

career_move

RedRunner wrote: »

Ran home from work today. Was a bit stop start for first mile or so because of pedestrians and lights but enjoyed it. Not sure what kind of a session you'd call it but basically started out slow and easy , gradually got faster and upped it a bit for last couple of miles.


6.47 miles ; 58:19

Avg Pace 9:01 (Avg Moving pace 8:45)
Avg HR : 137
Max HR : 169

Splits were 10:13,9:07,9:21,9:18,8:45,8:17,7:04

WTD : 12.01m
YTD : 764.15m


....no chocolate today either! It's getting harder to stay off it though

Be strong RR :eek: You're vulnerable at the moment but another few days and you'll be over the worst

RedRunner

career_move wrote: »

Be strong RR :eek: You're vulnerable at the moment but another few days and you'll be over the worst

Ha Ha ..Very good.:) Thanks for the moral support.

RedRunner

Did 16km in 30 mins on Exercise bike at home this evening. A bit of stretching and core work too.

No chocolate today but did allow myself a dessert at lunchtime in staff restaurant (Bread and Butter Pudding with Pecan...Mmmmm). Thanksgiving day today so I give thanks to BOARDS for all the great advice and camaradery !

Did a good turn for someone recently and they dropped over a bottle of wine so had to have a galss tonight. It would have been rude not to!;)

career_move

RedRunner wrote: »

Did 16km in 30 mins on Exercise bike at home this evening. A bit of stretching and core work too.

No chocolate today but did allow myself a dessert at lunchtime in staff restaurant (Bread and Butter Pudding with Pecan...Mmmmm). Thanksgiving day today so I give thanks to BOARDS for all the great advice and camaradery !

Did a good turn for someone recently and they dropped over a bottle of wine so had to have a galss tonight. It would have been rude not to!;)

Wine and desserts are allowed

RedRunner

Was going to go out tonight but as kids football matches are off tomorrow am going to try the ParkRun in Malahide. Looking forward to it.

career_move

Good luck....hope you kick ass

Ososlo

career_move wrote: »

Good luck....hope you kick ass

+1 - Looking forward to hearing how this goes for you. Hope to start doing these soon once Waterford and 5k in Dec are outa the way.:)

RedRunner

Lovely crisp morning for a run. Really enjoyed this run. Lovely crowd there with some nice people. Got chatting to one or two who were also newbies to this event.All very pleasant people. I even bumped into Digger and Claralara of Boards fame. They stopped to ask me for directions ironically. Nice to see you guys and hope you both had a good run.

Anyways... managed a respectable 23:07 which isn't bad considering wasn't feeling in great nick this morning. Dodgy stomach this morning but didn't affect me during run so no excuses. avg pace 7:29/mi so considering I did a 10k recently in 47:09 avg pace 7:36/mi there is definitely room for improvement here.

Speed over shorter course is a weakness of mine at moment, I tend to be conservative aswell , afraid that I might blow up too early and finish too slow. I'm hoping joining a club might help me with this. Looking into this seriously next week.


1.44 miles (Warmup); 13:50 Avg Pace 9:18
3.09 miles ; 23:07

Avg Pace 7:29
Avg HR : 163
Max HR : 175

WTD : 16.54m
YTD : 768.68m


Weight Check: 15 St 7lbs :eek:.....too much cake recently


Plan for tomorrow 10-12 mile LSR

RedRunner

RedRunner wrote: »

Lovely crisp morning for a run. Really enjoyed this run. Lovely crowd there with some nice people. Got chatting to one or two who were also newbies to this event.All very pleasant people. I even bumped into Digger and Claralara of Boards fame. They stopped to ask me for directions ironically. Nice to see you guys and hope you both had a good run.

Anyways... managed a respectable 23:07 which isn't bad considering wasn't feeling in great nick this morning. Dodgy stomach this morning but didn't affect me during run so no excuses. avg pace 7:29/mi so considering I did a 10k recently in 47:09 avg pace 7:36/mi there is definitely room for improvement here.

Speed over shorter course is a weakness of mine at moment, I tend to be conservative aswell , afraid that I might blow up too early and finish too slow. I'm hoping joining a club might help me with this. Looking into this seriously next week.


1.44 miles (Warmup); 13:50 Avg Pace 9:18
3.09 miles ; 23:07

Avg Pace 7:29
Avg HR : 163
Max HR : 175

WTD : 16.54m
YTD : 768.68m


Weight Check: 15 St 7lbs :eek:.....too much cake recently


Plan for tomorrow 10-12 mile LSR

Just realised...23.07 is a new pb :-)

Ososlo

Fantastic new PB! Congrats!!!

RedRunner

Ososlo wrote: »

Fantastic new PB! Congrats!!!

Thanks Ososlo. Got official time from parkrun as 23:14 so I'll still take that as a good PB. Finished 72nd in field of 268 so happy with that but I know I can improve on this time which gives me confidence going forward. Just gotta keep doing the right things in training and keep the regular runs going.

Everything going in the right direction for me at moment though so all is good:)

digger2d2

Good to see you this morning and well done on the PB!

RedRunner

Perfect conditions for a run, damp underfoot from rain last night but sun shining on what was a nice cool morning with very little wind. introduced some hill work today as I reckon I just haven't been doing enough hills. I'd insert a link to garmin but can't get it to work, anybody know the best way to do this? I'm a bit of an amateur of sharing garmin records.

10.70 miles ; 1:40:52

Avg Pace 9:26
Avg HR : 135
Max HR : 157

WTD : 27.24m
YTD : 779.38m

claralara

Well done the PB yesterday. Good to see you again. Thanks for the directions I suppose I have you to thank for my PB as we probably would have missed the start line with our inadequate preparations!!

RedRunner

claralara wrote: »

Well done the PB yesterday. Good to see you again. Thanks for the directions I suppose I have you to thank for my PB as we probably would have missed the start line with our inadequate preparations!!

You're welcome. I'm sure you would have found it no problem anyway. Well done on your PB too

Ososlo

[QUOTE=. I'd insert a link to garmin but can't get it to work, anybody know the best way to do this? I'm a bit of an amateur of sharing garmin records.[/QUOTE]

are you signed up to Garmin Connect? http://connect.garmin.com
If not then sign up. It's easy.
If you are, then just make today's activity available for public viewing (go to security settings) and copy and paste the URL from address bar (for the particular activity that you want to share) into your post and we can all click on it and see your run.
Sorry if I'm not clear! Try me again if not:o