Nil Satis Nisi Optimum

Gavlor

As so many of my fellow DCM 2012 Graduates have emigrated to their own training log, I decided to finally start my own. Here's the story so far (copy and paste from graduates thread :cool: )

35 yr old male that realised my premiership dreams would not be fulfilled about 3 years ago. Started winding down soccer "career" and doing a small bit of running. Nothing structured just 3 or 4 miles every couple of weeks. 3 yrs ago I did a 40 min 10k and then did ballybunion half in 1.40 with f€ck all training and could barely walk after it due to severe case of itbs. No matter what I did afterwards I couldn't go over 4 miles without being in agony.

Sooo I invested in a road bike and became across between Sean Kelly, Stephen roche and a drunk cycling home on a Saturday night. I really got into the cycling and did a few 150k+ sportives between 2010 and 2011.

I went for a 4 mile run on Stephens day last year (2011) and despite almost having a heart attack (I was shocked at how wrecked I was during it) , my knees seemed perfect. I decided to gradually up the mileage whilst still cycling and was itbs free!!
Two of my buddies were doing the Waterford marathon so in early march I decided to loosely follow a programme and ended up doing my first marathon in 3.26.

After that I was well and truley hooked.

I've since ran an 85 minute half, 27.xx minute 5 mile, 63.xx 10 mile and a 3.09 dcm

My target this year is to run a sub 3 hour marathon which I think with the right training is well within my reach.

The idea behind this log is to ensure my training for sub 3 assault no.1 in Limerick is consistant and thorough.

Any advice from the Kenyans on here over the next few months will be very welcome!

PS I'm not a mileage junkie like some of the others from the dcm2012 thread so I'm hoping for a relatively low mileage sub 3!!

oh and mornings are for sleeping and breakfast

tang1

Best of luck with your log, sub3 no bother to you.

Gavlor

tang1 wrote: »

Best of luck with your log, sub3 no bother to you.

Cheers tang, you get the prize for being the first to post on the log.....

A half full bottle of lucozade sport will be heading your way (lime flavour)

rom

what program are you following now ? Similar goal myself. When was the 10 mile time set ?

Gavlor

rom wrote: »

what program are you following now ? Similar goal myself. When was the 10 mile time set ?

Ten mile was dungarvan last week. Had planned on Tackling 60 mins but a free bar on Friday night/Saturday morning put an end to that!!

I'm following the Hal Higdon advanced 2. But due to kids and football coaching i'm going switch the pre lsr run to mid week. He has a few 8-10 miles day before lsr, i wouldn't have the time for it.

I've concentrated on pace the last few weeks hence the 27mim 5 mile.

Joining the programme on week 5.

What marathons are you planning?

RunningKing

Seems to be some natural talent you have there! Great times.

career_move

Welcome to log land

Gavlor

6 cold, wet and windy miles done @ 7.18 mpm.

Have my bike set up on the turbo trainer so i'll get 45 minutes on that later on whilst the main tv is polluted by greys anatomy thank god for sky multiroom!!

blockic

Pot luck I came across this!! I almost missed it! Good luck with the sub3 marathon quest. Few weeks consistant training and you will only need the one attempt i'd say.

I look forward to crossing paths many times in the future!:cool:

Gavlor

blockic wrote: »

Pot luck I came across this!! I almost missed it! Good luck with the sub3 marathon quest. Few weeks consistant training and you will only need the one attempt i'd say.

I look forward to crossing paths many times in the future!:cool:

I might demand that you are given a handicap in future races due to the generation gap

What's the next race on your list?

blockic

Gavlor wrote: »

I might demand that you are given a handicap in future races due to the generation gap

What's the next race on your list?

Looking like Bohermeen on 3rd March with the 1:24 mark in mind. Was tempted to squeeze in a 10k in Feb to get the PB in that but can't fit it in with the long runs on the weekends. First 20 miler this week.

What about yourself? Whats the plan race wise before Limerick...

Gavlor

blockic wrote: »

Looking like Bohermeen on 3rd March with the 1:24 mark in mind. Was tempted to squeeze in a 10k in Feb to get the PB in that but can't fit it in with the long runs on the weekends. First 20 miler this week.

What about yourself? Whats the plan race wise before Limerick...

Celtic link 10k in duncannon is in a purple of weeks so I'll target 34 minutes for that one. Must actually sit down and pick a half. Mount Juliet doesn't suit me and Meath is a bit far...

Forecast is decent for weekend so it should help the 20 miler...

Gavlor

Some targets for me to aim for over the next 12 months:

800m current pb 187seconds -

Target: 150 seconds (just cos it's in the 10 round numbers thread!)

5k no current pb-

Target: 17.50

5 mile current pb 27.xx

Target 26.59

10k current pb 39 minutes (I think!)-

Target 34.30

10 mile pb 63.xx-

Target 59.xx

Half marathon pb 85.xx-

Target 79.xx

Marathon pb 3.09-

Target 2.59

Ultra no current pb

Target: to maintain my "no current pb"!!!

*edit- I know there's a big difference between 5 miles & 10k but tbh the 5 miler is a pipe dream and prob bottom of my priorities this year

Gavlor

Wednesday 6th Feb

Decided to run the 8 miles in intervals, really enjoyed it.

I've struggled a bit in some runs lately due to a dodgy enough stomach. I have a habit of eating dinner at lunch time, picking away at food during the afternoon and then go for a run with my stomach imitating a washing machine.

So today I had a big breakfast, just a roll for lunch and tried to keep away from biscuits n bananas during afternoon. Cooked dinner for the kids and left mine alone till after my run. Not eating dinner earlier made a huge difference..... The only wind affecting me this evening was the gale blowing into my face

Anyway, 8 miles done @ 6.44 mpm

Splits:

Mile 1: 7.23
Mile 2: 6.03
Mile 3: 7.10
Mile 4: 6.17
Mile 5: 7.24
Mile 6: 6.07
Mile 7: 6.42
Mile 8: 7.16

*edit: average hr 151 bpm

blockic

Nice work with the intervals. Do you do any easy/recovery runs? Or is 7.20 your recovery pace?! :eek:

Gavlor

blockic wrote: »

Nice work with the intervals. Do you do any easy/recovery runs? Or is 7.20 your recovery pace?! :eek:

Haha... Just getting my body used to thinking that 7.20 is 'easy'!! To be honest I'm not a big fan of intervals in the true sense, I don't like speeding up then slowing right down!!

Doing 11 miles with a friend tomorrow eve and he'll look to keep it around 7.45 mpm.... That can be my recovery!!

blockic

Gavlor wrote: »

Haha... Just getting my body used to thinking that 7.20 is 'easy'!

You're a mad hatter you! You got a training plan for Limerick or you just going with the flow and get your sub3 on 5 miles a week?

If only we all had it that easy!!

Gavlor

blockic wrote: »

You're a mad hatter you! You got a training plan for Limerick or you just going with the flow and get your sub3 on 5 miles a week?

If only we all had it that easy!!

Harsh!! I'm already over 14 miles this week!

I'm loosely going to followthe Hal Higdon advanced 2. It'll give me the structure but I'll play around with the 800m reps and hill runs. I also can't really run on Saturdays due to kids football training and dads taxi service etc!

blockic

Haha,knew you'd like that one!:D

HH will be ideal. All you need is the rough structure anyway.

Gavlor

blockic wrote: »

Haha,knew you'd like that one!:D

HH will be ideal. All you need is the rough structure anyway.

I'm banking on quality and not quantity!

How is the body reacting to the high miles in the p&d

blockic

Gavlor wrote: »

I'm banking on quality and not quantity!

How is the body reacting to the high miles in the p&d

So far so good with it really, It was not too big a jump in terms of mileage from meno's plan when I started so I got used to it fairly fast. You'd be in trouble if you jumped into it with no base i suspect.

I am finding the midweek runs tough going in terms of time commitment and I badly need the rest days when they come around!! Like you, I used to be a low mileage, evening runner..and loved it!!:D But If I'm going to progress I need to put in the miles!!

Gavlor

Thursday 7th feb

9.4 miles @ 8.14 mpm heart rate 136mpm

Nothing much to report here. This was always going to be a handy pace as I had arranged to run with a friend of mine who's steady pace is about 8ish.

Man it was windy out there, first 4 miles the wind was right in our face.... Advantage to that was the wind was pushing is along for the last few miles!!

ncmc

Best of luck with the log Gavlor, you crazy speed machine!

You are a man after my own heart with mornings being for sleeping and brekkie, I think I'm out at the crack of dawn if I'm hitting the pavement at 10am! I'm the same with the food, I tend to eat too much and then wonder why I feel sick as a dog on my runs! Making an effort to eat a bit lighter which I reckon is good training with regards running the body on empty.

So what sort of mileage are you aiming for per week?

Gavlor

ncmc wrote: »

Best of luck with the log Gavlor, you crazy speed machine!

You are a man after my own heart with mornings being for sleeping and brekkie, I think I'm out at the crack of dawn if I'm hitting the pavement at 10am! I'm the same with the food, I tend to eat too much and then wonder why I feel sick as a dog on my runs! Making an effort to eat a bit lighter which I reckon is good training with regards running the body on empty.

So what sort of mileage are you aiming for per week?

If we researched the eating thing it's prob got more to do with eating right as opposed to eating often.... Biscuits, crisps, biscuits with crisps and a bit of fruit thrown in for good measure. Bliss!

Despite what blockic (aka T2) thinks, I'll be increase the mileage over the coming weeks. That said, it'll averse out around 30 per week. None of this 50mile nonsense!

ncmc

30 miles! That sounds like heaven! I think it helps that you're obviously a fast fecker though, us slowpokes gotta put in the miles

Biscuits, crisps and fruit... Yep pretty much sounds like my staple diet........ Except for the fruit

Gavlor

ncmc wrote: »

30 miles! That sounds like heaven! I think it helps that you're obviously a fast fecker though, us slowpokes gotta put in the miles

Biscuits, crisps and fruit... Yep pretty much sounds like my staple diet........ Except for the fruit

When's your next marathon??

When I say average 30, my 20+lsr weeks will prob be close to 50... Only 2 or 3 though!

Would be interesting to see if a 3.00 marathon is achievable with 300 miles

Maybe next time

blockic

Gavlor wrote: »

Despite what blockic (aka T2) thinks, I'll be increase the mileage over the coming weeks. That said, it'll averse out around 30 per week. None of this 50mile nonsense!

Haha, was just going to mention that this is your highest mileage week in a long time!! And I'm not that bad either! I will only be doing three or four 50 mile weeks for the marathon. Less is more!:cool:

ncmc

Gavlor wrote: »

When's your next marathon??

When I say average 30, my 20+lsr weeks will prob be close to 50... Only 2 or 3 though!

Would be interesting to see if a 3.00 marathon is achievable with 300 miles

Maybe next time

I'm aiming for Cork in June. Hoping for 3:30, but at this stage I'd say it's a bit if a stretch, but sure there's 4 months til then so you never know.

I've no doubt you'll do sub 3 in Limerick, whether you do 309 or 500 miles in training!

Gavlor

Sun 10th FEB 13.1 miles @ 7.51 mpm hr 134 bpm

13.1 miles (Waterford hm course) with my running mate. Pace was a bit too comfortable but it was nice to start upping the mileage.

blockic

Gavlor wrote: »

Sun 10th FEB 13.1 miles @ 7.51 mpm hr 134 bpm

13.1 miles (Waterford hm course) with my running mate. Pace was a bit too comfortable but it was nice to start upping the mileage.

Serious mileage for you this week! You feeling ok? :P On a serious note great going! :cool:

Gavlor

blockic wrote: »

Serious mileage for you this week! You feeling ok? :P On a serious note great going! :cool:

I just wanted to fit in with all ye freaks

Happy with the running but Ireland lost and everton are losing so it's a bad day all round

BeepBeep67

Good luck with the training that 5k target needs some revision though!

Gavlor

BeepBeep67 wrote: »

Good luck with the training that 5k target needs some revision though!

Haha, I actually don't know where I pulled that from!!

At least it's a banker

RunningKing

That's funny.........Everton...........

Gavlor

RunningKing wrote: »

That's funny.........Everton...........

Can someone please advise me as to how I might block a fellow poster from my log??!

Gavlor

Was due to run 5 miles today @ pmp but got caught up with work, had to collect the kids, had to cook dinner and had to eat pancakes (lovely with chocolate Philadelphia) so my run fell by the wayside!

I've decided to stop taking 3 rest days a week for lent. Was either lose a rest day or quit chocolate. No contest.

blockic

Gavlor wrote: »

I've decided to stop taking 3 rest days a week for lent.

So you're taking 4 now? :P

Gavlor

blockic wrote: »

So you're taking 4 now? :P

Don't tempt me!!

docjewel

Kilmacthomas 5 is on Sunday morning,are you heading there or have you ever done it?

Gavlor

docjewel wrote: »

Kilmacthomas 5 is on Sunday morning,are you heading there or have you ever done it?

Nah, il away this weekend... Never ran that race but my memories of playing football up there bring bad memories.... The pitch is known as Alaska park due to the micro climate!!

Are you running it?

Gavlor

Is running in the sunshine a good reason to emigrate??

It was horrible tonight, wet and windy.
I set out without double checking the settings on my watch and low and behold my little boy had changed the training settings slightly. It all meant i couldnt see my lap times so i just kind of ran to feel. I could see hr, distance and average pace.

Plan was to do 1 mile easy, 2 miles pmp -30, 1 mile easy, 2 miles pmp -30, 1 miles easy and a mile warm down.

Wind and hills kind of affected my pmp -30 but all in all i was happy with the run and decided to go hell for leather and run the last warm down mile full tilt Forrest Gump style!!

mile Splits as follows

7.38
6.06
6.20
7.20
6.19
6.40 (all uphill-hard going)
7.43
5.31

All told 8 miles done followed by roughly half mile warm down.

My face is still as red as santa claus after that final mile.... over an hour later :eek:

edit* avg hear rate 149; hr for that last mile 159

career_move

Running full pelt? Does that not defeat the purpose of a cool down

Gavlor

career_move wrote: »

Running full pelt? Does that not defeat the purpose of a cool down

:rolleyes: i did a half mile cool down after that, followed by a few stretches, followed by a nice cold bottle of corona while sitting in front of roaring fire watching the football!

career_move

Gavlor wrote: »

:rolleyes: i did a half mile cool down after that, followed by a few stretches, followed by a nice cold bottle of corona while sitting in front of roaring fire watching the football!

I do apologise. How silly of me to think you would do such a thing :P

docjewel

Gavlor wrote: »

Nah, il away this weekend... Never ran that race but my memories of playing football up there bring bad memories.... The pitch is known as Alaska park due to the micro climate!!

Are you running it?

Enjoy the weekend away.
If I can get a LSR out of the way tomorrow or Friday I may have a go off it.
Thanks for the tips on the climate,Best to arrive prepared I suppose.

Gavlor

career_move wrote: »

I do apologise. How silly of me to think you would do such a thing :P

I had to get back to the car!! otherwise a cool down could have been in doubt

Gavlor

docjewel wrote: »

Enjoy the weekend away.
If I can get a LSR out of the way tomorrow or Friday I may have a go off it.
Thanks for the tips on the climate,Best to arrive prepared I suppose.

Duncannon 10k on 24th is my next race

docjewel

Gavlor wrote: »

Duncannon 10k on 24th is my next race

Dungarvan 10k on the same morning,would like to do it as a warm-up for Ballycotton the following weekend but OH is working.
Would like to get in a few extra smaller races this year to try & compliment the training.

blockic

career_move wrote: »

Running full pelt? Does that not defeat the purpose of a cool down

My thoughts exactly!

Great numbers there though Gavlor! Looking forward to celebrating your sub3 in Limerick with ya!

Gavlor

blockic wrote: »

My thoughts exactly!

Great numbers there though Gavlor! Looking forward to celebrating your sub3 in Limerick with ya!

Are pacers allowed fraternise with us mere mortals??

blockic

Gavlor wrote: »

Are pacers allowed fraternise with us mere mortals??

Haha, you know if there is drink being served, I will come calling!:D