Sometimes I just need to get out and run

davemcmahon

01/10/2013 Tues AM: 5.16 miles @ 8:34 min/mile AveHR 150

01/10/2013 Tues PM: 4.05 miles @ 8:11 min/mile AveHR 154

02/10/2013 Wed AM: 4.12 miles @ 7:43 min/mile AveHR 161

02/10/2013 Wed PM: 5.11 miles @ 7:49 min/mile AveHR 161

03/10/2013 Thurs AM: 6.07 miles @ 8:27 min/mile AveHR 152

03/10/2013 Thurs PM: 4.00 miles @ 8:16 min/mile AveHR 146

04/10/2013 Fri: 4.20 miles @ 9:23 min/mile AveHR N/A

Since I was still having a week of Easy only running I decided I'd runmute for the week to get the mileage back up. So every run this week with the exception of todays run was into/out of work with a bag on my back. Legs are feeling good and strong so ready to jump back into a HM plan on Monday. Rest day tomorrow and then LSR on Sunday.


WTD|37.74
MTD|32.71
YTD|1517.2

davemcmahon

06/10/2013 Sun: 11.80 miles @ 8:02 min/mile AveHR 150

Out early this morning for my LSR. Plan was to stick to around 90 minutes and keep the HR at around the 150ish mark. Ended up running for 95 and covering a healthy 11.80 miles. was very happy with the pace since I wasn't really paying it any attention.

Got home and then out to the inlaws in Laytown and waded into the see to soak the calves in the cold water. Legs are feeling good now so eager to get back into the plan tomorrow starting with a recovery run.


WTD|49.54
MTD|44.51
YTD|1529

davemcmahon

07/10/2013 Mon: 5.19 miles @ 9:11 min/mile AveHR 134

A nice handy recovery run, legs are feeling good if a little tired. This is probably due to upping the mileage again after a relatively low month in September. Max HR was 145.


08/10/2013 Tues: 8.14 miles @ Various min/mile AveHR N/A

The plan called for a 4 mile Time trial. Had a 2 mile w/u and started the 4 mile section. Was struggling to keep the pace up ( 6:20) and couldn't quite get it as high as I wanted (6:15). Just after 2 miles I could feel the calves tighten so I ended up backing off the pace and did an easy mile before I threw in one more fast mile (6:19). Finished off with a few more easy miles which helped loosen the calves back up.

09/10/2013 Wed: 7.35 miles @ 8:07 min/mile AveHR 149 Max HR 163

Plan was for an 60mins easy. Dropped my stuff off in work early and headed out and ran around the fields and trails of Castletown house. Ended up running for 59 mins 43 seconds about as close to an hour as I could get. Legs were feeling ok and no trouble from the calves.


WTD|20.68
MTD|65.19
YTD|1549.68

davemcmahon

10/10/2013 Thurs: 15.05 miles @ 8:06 min/mile AveHR 146

Decided late on Wednesday night that since my plans for the weekend had changed I'd sign up for the Donadea 10k. As a result this meant fitting in my LSR on Thursday morning before work. Thankfully I wasn't due in till 12 so had plenty of time to get a run in. Dropped my stuff in work and headed out through Leixlip and into Lucan. Once in Lucan I turned into St. Catherines park. I did a few laps around the park and the pitches and then headed back into Leixlip and up to the M4 and back into work. I wasn't really watching the pace more a case of running on feel so was pleasantly surprised by the pace and HR. Only issue was my Left hip began to feel a bit stiff towards the end of the run.

11/10/2013 Fri: 4.31 miles @ 8:50 min/mile AveHR 136

A nice Recovery run around the grounds of Castletown house. The hip wasn't causing any issues. Was stiff while walking around work but doesn't affect my running but will keep an eye on it.

12/10/2013 Sat: Donadea 10k

The goal for today was to just beat my time from the Lakes 10k (41:24) and have a more enjoyable run. Got there early enough and picked up my race number and had a nice little warm up. Lined up and off we went. I'd noted on the way in that there were a couple of small hills in the first 2k so was watching out for them and was able to take them without having to adjust my pace. Once we turned into the forest park the ground switched from road to trail so I was a little more careful for the next little bit until I was sure of my footing. All the running I've been doing on the trails in Castletown house definitely helped hear as I was able to keep the pace up. I was still overtaking people at this stage so I tucked in with a guy in a Lakes 10k shirt and kept with him for a couple of k. Passed the halfway in 19:47. Was happy enough with this but I could feel the hip beginning to stiffen. I trundled on but at around the 8k mark I had to ease off the pace for a bit to loosen up the hip but was able to get back running quickly enough. At this stage I realised that the garmin had lost signal so it was reading the wrong pace. I kept going but had to slow a little again just after the 9k mark. Again I didn't slow for long and was able to push on and finish fairly strongly in 40:57.

Was happy enough with my time considering the hip was giving me trouble, a 30s PB. I really need to race more 10k's as this is only my 4th ever. One of the big problems I seem to have in the 10ks is getting used to sustaining the effort for the distance. I've no problem with this for 5k's as I run them so often. While its a step closer to the sub 40mins I know I won't get it until I get used to racing the distance which will only come with more practice.


WTD|48.90
MTD|93.41
YTD|1577.9

davemcmahon

14/10/2013 Mon: 6.11 miles @ 7:49 min/mile AveHR 152

An easy enough run. Legs were feeling ok. The last couple of miles were probably a little too fast.

15/10/2013 Tues: 7.11 miles @ 8:01 min/mile AveHR 156

Another handy run around the grounds of Castletown house at lunch. Again a couple of the miles were too fast. This run run ended up being more of steady run rather that easy but the legs were happy enough.


16/10/2013 Wed: 5.42 miles @ 8:11 min/mile AveHR 144

My morning commute this morning in the sheets of ran. Wasn't too cold but the rain was very heavy. Ended up having the wife drop over a dry pair of runners for my run home this evening.


WTD|18.64
MTD|112.05
YTD|1596.54

davemcmahon

16/10/2013 Wed pm: 4.09 miles @ 8:11 min/mile AveHR 146

Run home on Wednesday, much more pleasant then the mornings commute. Was very thankful of the dry runners

17/10/2013 Thurs am: 6.03 miles @ 9:02 min/mile AveHR 143

17/10/2013 Thurs pm: 5.20 miles @ 8:21 min/mile AveHR 148

Commute on Thursday. Legs were feeling very heavy in the morning so the pace was kept slow. Run home was much nicer and the legs had more life in them.


18/10/2013 Fri: 6.18 miles @ 9:10 min/mile AveHR 137

A handy run at recovery pace (though probably too long for recovery) just to keep the legs ticking over. Plan is to run the Griffeen Parkrun in the morning as my speed session for the week. If I can't get my LSR in over the weekend I should be able to squeeze it in on Monday morning.


WTD|40.14
MTD|133.55
YTD|1618.04

davemcmahon

19/10/2013 Sat: Griffeen ParkRun

Was up nice and early and had decided if the weather was decent I'd bring the eldest with me and run the parkrun with her in the buggy. was there nice and early and set the buggy I'd borrowed up. Off we set and just after the first turn I'd realised the front wheel of the buggy wasn't on straight so it was pulling to the left. This made the effort required to run with it much more than it should have. As a result I had to reduce speed. Finished in 21:30 and was happy enough to have gotten in a few miles at what was Tempo pace.


20/10/2013 Sun: 6.92 miles @ 8:07 min/mile AveHR 145

Only had an hour or so free so got out for an easy run in the morning. A nice run around Castletown house. This run brought the weekly mileage to just over 51 miles for the week.


21/10/2013 Mon: 7.06 miles @ 7:59 min/mile AveHR 150

A nice handy run before work around Celbridge and Castletown house. Pace felt fairly easy and the legs wanted to pick up the speed. Really need to start getting some HM pace miles in over the next couple of weeks.

Have gotten back into doing Yoga over the last couple of nights, legs are feeling good as a result. Have a sports massage booked for the morning so if I run it will only be a few miles at recovery pace.



WTD|7.06
MTD|151.75
YTD|1636.24

davemcmahon

Not much to update on. Felt a twinge in my knee on an eight mile run last Wednesday. By that night my knee had swollen and was very stiff. Decided I'd rest it till Sunday and then go out for my LSR and see how it felt. By Sunday morning the swelling had gone and the knee was only a little bit stiff. Out I went and 23 minutes later i was back home as the knee still didn't fell right.

At this stage I decided I'd try again this morning and if it wasn't ok I'd book a physio appointment. So this morning I went to the gym in work. Managed 26 minutes on the treadmill as some weights and stretches. Knee was not 100% and I could feel it while running although not as bad as last week. Booked an appointment to see the physio before lunch.

Good news is I can still run, just have to limit to no more than 35 minutes at a time. Apparently the issue with my knee is due to a problem with the ligaments where the Quad muscle meets the knee. I was given some strengthening exercises to do a couple of times a day and am due back next week for a follow up.

On the plus side I've had lots of time to get back into doing some Yoga and strength building.

Spent most of yesterday following the marathon and realising just how much I want to give the marathon a proper shot next year.



WTD|??
MTD|169.46
YTD|1653.95

Runchick

I reckon you'd be in great shape for a marathon next year with such a solid base built up, the consistent training is certainly paying off for you...hope the knee gets sorted soon

davemcmahon

Wed 30/10/2013 - Sun 03/11/2013

Daily runs varying from 25 - 35 minutes mainly at a very, very easy pace. Knee was beginning to feel stronger. Woke up on Friday pain free for the first time in about 8 days. As a result I pushed the pace on the Sunday 35 minutes a little harder into my Easy pace rather then the recovery pace from the rest of the week. Losts of one legged squats throughout the day to strengthen up the knee, 90 - 120 a day. WTD 20 miles


Had a follow up appointment with the physio this afternoon. Knee is getting better and he spent some time working out some of the tightness in the ligaments. Was happy for me to start to build up the duration of the runs again slowly, increasing by 5 mins a day. Also have to keep up the strengthening exercises for another 4 - 6 weeks. So the plan now is to continue to rebuild the distance for the rest of the week and then reintroduce some higher intensity sessions next week.

04/11/2013 Mon: 40 mins @ 8:22 min/mile

All the extra time I've had the last week or so has given me some time to start planning for next year. The plan has always been to do DCM next year and give it a good go. As a result I've decided it would be best to also do a Spring marathon (most likely Kildare) to get the experience and learning ahead of Dublin. SO the next 10 weeks or so will be focusing on some speedwork aiming at getting a sub 40 10k or a sub 32 min 5 mile (Raheny) and then into a 12 week marathon plan. That said I've yet to finalise what marathon plan I'll follow.

WTD|4.77
MTD|15.29
YTD|1674.84

blockic

Welcome back to the marathon Dave!

AuldManKing

davemcmahon wrote: »

Wed 30/10/2013 - Sun 03/11/2013

That said I've yet to finalise what marathon plan I'll follow.

you & me both.......

career_move

AuldManKing wrote: »

you & me both.......

I thought you had a coach??

AuldManKing

career_move wrote: »

I thought you had a coach??

I misread Daves post - thought he was talking about the location.....

Not sure if my DCM coach will have me back now that he's dealing with Elites :pac:

davemcmahon

Location I'm pretty sure about as Kildare fits in nicely and is close enough. The plan will probably be some modified version of P&D with some changes based on the plan CM followed for Limerick and the 2012 novices followed with Meno for DCM

career_move

AuldManKing wrote: »

I misread Daves post - thought he was talking about the location.....

Auld age :P

menoscemo

davemcmahon wrote: »

Location I'm pretty sure about as Kildare fits in nicely and is close enough. The plan will probably be some modified version of P&D with some changes based on the plan CM followed for Limerick and the 2012 novices followed with Meno for DCM

Yeah, I thought her plan was good so I robbed it

career_move

menoscemo wrote: »

Yeah, I thought her plan was good so I robbed it

AlsoRan

I've just finished reading through this log Dave, on recommendations for the DCM Novice graduates log and I have to say I really enjoyed it as you're very good on tracking the details of your training and race reports (particularly to those new to running). I finished the DCM this year a little bit slower than you last year, so it's giving me some hope that with more work and a more solid base, my times should improve (though nothing like yours!) Best of luck with your training and I'll keep popping back here for some more inspiration. Well done on all the PBs.

davemcmahon

AlsoRan wrote: »

I've just finished reading through this log Dave, on recommendations for the DCM Novice graduates log and I have to say I really enjoyed it as you're very good on tracking the details of your training and race reports (particularly to those new to running). I finished the DCM this year a little bit slower than you last year, so it's giving me some hope that with more work and a more solid base, my times should improve (though nothing like yours!) Best of luck with your training and I'll keep popping back here for some more inspiration. Well done on all the PBs.

Thanks AlsoRan. Now your marathon is complete I'd advise starting your own log if you haven't already, they are great for the extra little bit of motivation and advice you get.

davemcmahon

05/11/2013 Tues: 5.11 miles @ 8:09 min/mile

Legs feeling good. The distance and effort before my knee starts to tighten is getting longer so I'm happy with the progress.

06/11/2013 Wed: 4.00 miles @ 8:01 min/mile

Decided to keep the run a little shorter and up the effort a little today. Was short of time so stuck to the treadmill in work. Ended up doing 2k easy, 2.5k harder (about LT + 30s), 2k easy. Was very happy with this as it was the hardest I've pushed it since picking up the injury.

Spent some time in the evening doing some core exercises. While I'm sticking with the Yoga a couple of times a week the plan is to add in some more strength/core exercises. I'll be doing sets of planks, Leg pushes, squats, bridges and standing knees.


07/11/2013 Thurs: 5.09 miles @ 9:04 min/mile

A nice easy recovery run after pushing it a little yesterday.

Plan for tomorrow is for a good 60 minutes and then no running over the weekend as I'll be at a wedding. Then may try sneak in a HM session next week before Clontarf on the 23rd.


WTD|18.97
MTD|29.49
YTD|1689.04

davemcmahon

08/11/2013 Fri: 6.60 miles @ 7:31 min/mile

Knee was feeling good this morning so I decided to change plan and try get some HM pace miles in. So 1 mile warm up brought me to an area in Castletown House where i knew the field was roughly a 1 mile loop. The plan was to do a few laps of the field at HM pace and see how it feels. The first 2 loops were too fast (6:39, 6:47). As a result the next mile was an easy mile followed by another HM pace mile. The final HM pace mile was again too fast (6:39). Followed by 1.6 mile warm down. Was happy with the HM miles as the field was fairly muddy so not the best conditions. Afterwards the knee was a little sore but it loosened up quickly once I got home and stretch it.

Saturday was a day off completely.

Sunday: about 30 minutes in the pool in morning followed by some strength/core exercises in the evening. About 40 minutes of exercises again including planks, squats, bridges, standing knees and leg pushes.


11/11/2013 Mon: 6.01 miles @ 7:26 min/mile

After a nice easy weekend I was feeling strong and refreshed so decided I could do with getting a few more HM pace miles in before breakfast. So 1 miles easy, 4 miles HM and 1 mile easy. The HM miles were again too fast. The goal was 6:50, but they averaged about 6:43 with the first mile being 6:38. Again the knee began to get stiff at about the 4.5 mile mark but as before loosened up after some stretching and knee exercises.


These will probably be the last HM miles I get in before the half on the 23rd. The plan between now and then is to just get plenty of easy miles in and hopefully get in a couple of decent length runs just to build back up the confidence.


WTD|6.01
MTD|42.1
YTD|1701.65

Tom Joad

What time you going for in Clontarf Dave??

davemcmahon

Tom Joad wrote: »

What time you going for in Clontarf Dave??

The original plan was for sub 1.30 but like yourself this is just an extra HM and goal will be Bohermeen so I'm not entirely sure what I'll go out at.

drquirky

davemcmahon wrote: »

The original plan was for sub 1.30 but like yourself this is just an extra HM and goal will be Bohermeen so I'm not entirely sure what I'll go out at.

I heard the 1:30 pacers at Clontarf are unbelievably awesome

davemcmahon

drquirky wrote: »

I heard the 1:30 pacers at Clontarf are unbelievably awesome

That's good to know. The time I go out for really depends on how the knee feels over the next few weeks.

davemcmahon

12/11/2013 Tue: 4.11 miles @ 8:09 min/mile AM, 4.19 @ 8:01 min/mile PM

Monday evening when I got home did 40 minutes core/strength work followed by 40 minutes Yoga. Tuesday morning left the car at home and decided I'd double up and see how the knee felt after two runs in a day. Both runs were at easy effort and I was surprised at the pace when I checked as it was faster than I was expecting for the effort. Again knee felt a bit stiff at the end of the run but it loosen up quickly and how stiff its getting is less each time I run.

13/11/2013 Wed: 6.06 miles @ 8:07 min/mile AM, 3.03 miles @ 7:57 min/mile PM

Legs were grand after the double on Tuesday so opted for the same again. Pushed the distance a little further in the AM and ended up pushing a little harder on the way home trying to avoid the rain. Spent 40 minutes in the evening doing core/strength exercises. Knee was feeling good.

14/11/2013 Thurs: 10.13 miles @ 7:34 min/mile

I'd decided I was going to try get a good 10 mile run in at lunchtime today as I haven't ran double figures since I hurt the knee. Decided it also wouldn't do me any harm for a few more HM paced miles 9 days out from the race. So plan ended up being 2 miles easy (which brought me to the canal), 3 miles @ HM, 1 mile easy, 2 miles HM and 2 miles easy back to work. The first block of HM miles was into the wind so I focused more on effort than pace and was happy enough to get the miles done at 7:05, 7:02 and 7:00 min/miles. The last 2 HM miles were with the wind cutting across me but were a bit faster than the first 3, 6:58, 6:50 min/miles. I was happy overall with the HM mile and was even happier to get a 10 mile run in feeling like there was a lot more in the tank. Knee was stiff for a couple of miles in the middle of the run but loosened up and wasn't giving me any trouble at all by the time I finished.

A rest day tomorrow and then hopefully a LSR on Saturday aiming for around the 13-14 mile mark.


WTD|33.53
MTD|69.62
YTD|1729.17

davemcmahon

50 mins core/strength work on Friday evening.

16/11/2013 Sat: 13.08 miles @ 8:15 min/mile

This was the last chance to get a decent LSR before the Clontarf Half. While I was aware I needed a decent run I also didn't want to push it out too far 7 days before the race. Was happy enough with the run. 3.5 miles from home to the canal and then another 3 miles out and back along the canal and then the 3.5 miles home. The run itself was grand although I had a few stomach issues around the 7 mile mark so had to slow a bit and take a pit stop, after which I was grand. The last few miles I was able to push on a bit and finish strongly. I was happy with the run especially since the knee gave me no bother on the run.

Overall I'd say the knee is about 90% hopefully a few more days easy running next week should see me get to the start line 100%. At the moment I'm deciding between going with the 1:30 pacers or starting out at around 1:32 pace and hoping to push on the last few miles.

WTD|46.61
MTD|82.7
YTD|1742.25

davemcmahon

18/11/2013 Mon: 8.36 miles @ 8:15 min/mile AveHR 153

Decided I do something different this morning, its been months since I did any 400s or 200s so I wanted to get some in to remind my legs what fast running is and that my HM pace is actually relatively easy. Headed out before breakfast and a 2 mile warm up brought me to the Celbridge AC grass track. The plan was for 6 x 400m and 4 x 200m all with equal jog recoveries.

400m: 86s, 83s, 89s, 88s, 89s, 90s.

200m: 40s, 41s, 39s, 42s.

It had been so long since I'd done these that I was struggling to settle into a pace for them. In the end I was a little disappointed with the 400s but was happy enough with the 200s. I really lost concentration on the last 400 as the pace dropped. At the end of the 200s I was getting ready to head home when I decided I'd do some 100m's, with walk back recoveries, on the tartan section beside the grass track.

100m: 18s, 17s, 17s, 17s, 20s.

Was happy with these as the 17s reps were actually 16.5s - 16.8s. The 20s rep I forgot to press the lap button for a couple of seconds so was probably more likely another 18s.

Just over a mile warm down. I really enjoyed this run as it was nice to get some actual fast running in. Spent about 50 minutes in the evening doing some core and strength work.


19/11/2013 Tues: 4.05 miles @ 9:04 min/mile AveHR 138

A nice easy recovery run as the legs were feeling a little tired from yesterdays session.

20/11/2013 Wed: 6.01 miles @ 7:45 min/mile AveHR 154

A nice easy run. The legs were feeling much better today and I was struggling to keep the pace down. Was happy in the end with the HR and effort for the pace I was running.

WTD|18.42
MTD|101.1
YTD|1760.67

Tom Joad

Best of luck tomorrow Dave - might catch up with you there at some stage!