Run Around

Darren 83

Hi all,
After reading so many running logs decided to start my own.

I started running just under a year ago my other half started Weight Watchers. She was looking for ideas for exercise so I suggested a jog. I honestly was disgusted with my fitness. A few days later I wanted to run the Dublin Half last year.

I started training a mile at a time found the people at boards a great help to share there experience I found was invaluable. I did a 5k fun run to get the experience of a race before the half.

2012 Race Results

5k Beach Fun Run 27.01
Dublin Half Marathon 2:31:31


2013 Goals

Sub 50 min 10k
Do a half marathon sub 2 hours.
Complete a full marathon

Darren 83

17/02/2013

LSR Sunday 13.1 Miles Time 2:06:14 Avg Pace 9.38

Felt great heading out for this run, didn't push my self hard.
Still need to shave off 6 mins to reach my goal. I was trying to keep a pace between 9:30-10:00.

RedRunner

Darren 83 wrote: »

17/02/2013

LSR Sunday 13.1 Miles Time 2:06:14 Avg Pace 9.38

Felt great heading out for this run, didn't push my self hard.
Still need to shave off 6 mins to reach my goal. I was trying to keep a pace between 9:30-10:00.

Darren, think your pace is too fast here for an LSR. A 1:59:30 HM requires 9:07m/mi . Your LSR should be at least 45sec to 1 min longer than target pace. Sounds like you are trying to reach your target in training rather than in the race itself if I am interpreting your comments correctly

How did you feel after this run and were the splits even?

Darren 83

RedRunner wrote: »

Darren, think your pace is too fast here for an LSR. A 1:59:30 HM requires 9:07m/mi . Your LSR should be at least 45sec to 1 min longer than target pace. Sounds like you are trying to reach your target in training rather than in the race itself if I am interpreting your comments correctly

How did you feel after this run and were the splits even?

Felt grand after the run splits where between 9:38-10:20. I will slow the lsr to 10 min/mile. My first two miles where too fast something I need to work on. My garmin pace is all over the place should I set it to avg pace?
Thanks for your feed back.

zooming

Welcome to the logs!!
You really are flying..

Darren 83

zooming wrote: »

Welcome to the logs!!
You really are flying..

Thanks Zooming:D

Darren 83

19/02/2013

Easy 6.53 Miles @ 11.48

Monday was a rest day, did a easy run today after a 3.5 mile cycle each way I find the cycling helps with recovery and my cadence.

Tom Joad

Best of luck with the log - will be following with interest.

Darren 83

Tom Joad wrote: »

Best of luck with the log - will be following with interest.

Thanks Tom, are you all set for the 5k?

Tom Joad

I am cheers Darren - looking forward to it now..:)

Darren 83

Tom Joad wrote: »

I am cheers Darren - looking forward to it now..:)

Are you going to the half as well?

RedRunner

Darren 83 wrote: »

Felt grand after the run splits where between 9:38-10:20. I will slow the lsr to 10 min/mile. My first two miles where too fast something I need to work on. My garmin pace is all over the place should I set it to avg pace?
Thanks for your feed back.

Assumption is also that just under 2 hours is not a soft target. If you plug a recent race time into MacMillan race calulator it will give you a good idea of hwat your easy run range and LSR range should be. Most figures up to HM are fairly accurate.

Re the garmin, as far as I know I believe it , maybe depending on model, calulates pace differently. Example I have a garmin 410 which has the following options in settings:

Pace- Current pace

Pace Avg- avg pace for the run

Pace-Lap - Avg pace for current lap

Pace -Last lap - Avg pace during last full lap

I usually leave it on pace-lap. with my lap disance set to 1 mile. So I think it calculates avg pace based on distance covered per lap.

zooming

Wow you guys are technical!
I just run according to how I'm feeling, usually the same pace!!! On my Hal plan, he gives you a motivational quote every 10 mins, I'm usually at the same place for the first one!!! As for me I'm just trying to get longer, as Hal says working on endurance first, speed comes next. But I have only one gear lol lol lol

Darren 83

RedRunner wrote: »

Assumption is also that just under 2 hours is not a soft target. If you plug a recent race time into MacMillan race calulator it will give you a good idea of hwat your easy run range and LSR range should be. Most figures up to HM are fairly accurate.

Re the garmin, as far as I know I believe it , maybe depending on model, calulates pace differently. Example I have a garmin 410 which has the following options in settings:

Pace- Current pace

Pace Avg- avg pace for the run

Pace-Lap - Avg pace for current lap

Pace -Last lap - Avg pace during last full lap

I usually leave it on pace-lap. with my lap disance set to 1 mile. So I think it calculates avg pace based on distance covered per lap.

Do you think sub 2 hours is too much?

thehookster

Best of luck with the training Darren

Darren 83

thehookster wrote: »

Best of luck with the training Darren

Thanks hookster

Tom Joad

Darren 83 wrote: »

Are you going to the half as well?

Oh God no - have learned the value of patience - will attempt a half in August when I have a better base laid down!!

Darren 83

How close are you too a sub 20 min 5 k

RedRunner

Darren 83 wrote: »

Do you think sub 2 hours is too much?

If you've done a HM in training in 2:06 then IMO you'll do sub 2 hrs easy in race conditions so long as you get the pacing right and don't hare off too fast at the start.

It's easier to predict if you've done a race recently...even a 10K . What was the last race where you've really gone for it and what time did you do?

Darren 83

RedRunner wrote: »

If you've done a HM in training in 2:06 then IMO you'll do sub 2 hrs easy in race conditions so long as you get the pacing right and don't hare off too fast at the start.

It's easier to predict if you've done a race recently...even a 10K . What was the last race where you've really gone for it and what time did you do?

Last race was Dublin hm 2012, I did not feel if I gave it my all. If I don't get sub 2 next week still plenty of time to get it done.

On my last run I was running with a pensioner I know him from the town got great advice from him on our run and a big boost he said that my form improved from last year.

Darren 83

22/02/2013

10 Mile Tempo Run

Last tempo run then taper next week for Meath Spring Half.

Plan for this run was to keep a pace between 8 and 8:30 min/mile


10 Miles @ 8:30 = 1:25:09 Avg HR 166 Max HR 173

RedRunner

Darren 83 wrote: »

22/02/2013

10 Mile Tempo Run

Last tempo run then taper next week for Meath Spring Half.

Plan for this run was to keep a pace between 8 and 8:30 min/mile


10 Miles @ 8:30 = 1:25:09 Avg HR 166 Max HR 173

Darren.Last year I did 1:28 for 10 mile in race series.That was followed by a 2:00 HM and then 2 weeks later a 1:56 HM

Based on that training run sub 2 hours for your HM will be absolutely no trouble to you.

menoscemo

RedRunner wrote: »

Darren.Last year I did 1:28 for 10 mile in race series.That was followed by a 2:00 HM and then 2 weeks later a 1:56 HM

Based on that training run sub 2 hours for your HM will be absolutely no trouble to you.

+1 in fact it would be a really soft target. There is absolutely no reason not to hold 8:30/mile for the whole race. It's only an extra 5k...

Darren 83

Cheers lads just had a great run today must check pacers for the half. Planned to follow the 2 hour pacers then break at mile 6.

Darren 83

24/02/2013

7.12 LSR

Decided to reduce the miles this week in preparation for next weeks Bohermeen Half. Planed to keep the pace around 9:50.

I did 7.12 miles @ 9:48min/mile = 1:09:48 Avg HR 159


Weekly Totals:

Running 23.66 Miles

Cycling CT 31.01 Miles

Darren 83

26/02/2013

2.26 Miles Easy

Did not have a particular set pace just wanted to stretch the legs, didn't go far as this is taper week.

2.26 @ 8:39 = 19.32 Avg HR 166 Max HR 176

zooming

Good Luck! Cant wait to hear your race report

Darren 83

zooming wrote: »

Good Luck! Cant wait to hear your race report

Looking forward to the race heard great things about it.:D

Darren 83

The plan for the half this week is to keep ahead of the 2 hour pacers, @8:30 min/mile. This might take a mile to do with crowded start and roads are narrow. After the first lap catch up with 1:45 pacer If I can or keep them in my site.

All good in theory:pac:

vitani

Good luck with it!

Darren 83

28/02/13

Easy Run:


Again just stretch the legs ahead of the half on Sunday. Now to enjoy two days rest.

2.09 Mile @ 8:36 = 17.57 Avg HR 160 Max HR 175

February Totals:

Running: 71.63

Cycling Cross Training: 50.08

Tom Joad

Enjoy Sunday - looking forward to your race report (complete with a massive PB)..

Darren 83

My first race of the year looking to beat my Dublin Half time of 2:31:31

This race was two laps I didn't know how this would effect me as I never do laps of my runs.

Lap 1

The first lap went well hitting avg 8:15 min/mile, as planed I kept ahead of the 2h pacers and close too the 1:45 pacers. I kept this up until the there was space between other runners then I slowed down to 8:30 min/mile around mile 4. Seen other runners pushing way too hard I'd pass them then they would pass me I can't recall how many runners did this. I was running my own race not there's. I got passed I never tried to reclaim the place back it just happened as they burned out.

Lap 1 time was 53 mins bang on time


Lap 2

The second lap did not go as planed, I could feel my right leg cramp up I was in trouble. I knew I had to slow down so gradually slowed down to about 9 min/mile. My leg was cramping more frequently at this stage as I hit the ten mile mark I could say bye to a 1:51 result. At this stage a sub 2 hour half was looking bad. As long as I kept the two hour pacers behind I'd be grand but In my mind they eating into my lead from the first lap, as I was hitting 9:15 min/mile.

The last mile was hard I didn't dare look back to see if the pacers where behind me, One runner was just ahead of me, lad was sweating buckets, I took a bottle from my belt and he asked for a drink of water couldn't refuse a fellow runner. Then I all I heard was 800 METERS TO GO I knew what is was 2 hour pacers behind me oh f*** This was a kick up the arse determined to salvage my goal I dug in and ran to the finish line...

2012

Dublin Half Marathon 2:31:31

2013
Bohermeen AC Half Marathon
Goal Time Sub 2 hours
Result 1:59:10

Overall very happy felt I could do better but these things happen, would like to thank Bohermeen Ac for a great race and a big thanks for all involved.

Tom Joad

Well done Darren cracking stuff - what's next??:)

Darren 83

Tom Joad wrote: »

Well done Darren cracking stuff - what's next??:)

Rest 10k start of may sub 50min

zooming

Darren 83 wrote: »

My first race of the year looking to beat my Dublin Half time of 2:31:31
This race was two laps I didn't know how this would effect me as I never do laps of my runs.

Lap 1

The first lap went well hitting avg 8:15 min/mile, as planed I kept ahead of the 2h pacers and close too the 1:45 pacers. I kept this up until the there was space between other runners then I slowed down to 8:30 min/mile around mile 4. Seen other runners pushing way too hard I'd pass them then they would pass me I can't recall how many runners did this. I was running my own race not there's. I got passed I never tried to reclaim the place back it just happened as they burned out.

Lap 1 time was 53 mins bang on time


Lap 2

The second lap did not go as planed, I could feel my right leg cramp up I was in trouble. I knew I had to slow down so gradually slowed down to about 9 min/mile. My leg was cramping more frequently at this stage as I hit the ten mile mark I could say bye to a 1:51 result. At this stage a sub 2 hour half was looking bad. As long as I kept the two hour pacers behind I'd be grand but In my mind they eating into my lead from the first lap, as I was hitting 9:15 min/mile.

The last mile was hard I didn't dare look back to see if the pacers where behind me, One runner was just ahead of me, lad was sweating buckets, I took a bottle from my belt and he asked for a drink of water couldn't refuse a fellow runner. Then I all I heard was 800 METERS TO GO I knew what is was 2 hour pacers behind me oh f*** This was a kick up the arse determined to salvage my goal I dug in and ran to the finish line...

2012

Dublin Half Marathon 2:31:31

2013
Bohermeen AC Half Marathon
Goal Time Sub 2 hours
Result 1:59:10

Overall very happy felt I could do better but these things happen, would like to thank Bohermeen Ac for a great race and a big thanks for all involved.

Amazing!!!!! You should be over the moon!!!

RedRunner

Well done Darren. There is defo a better time for you in the future, bad luck with the cramp but still reached your goal and were a good Samaritan en-route too.

Congrats!

Darren 83

RedRunner wrote: »

Well done Darren. There is defo a better time for you in the future, bad luck with the cramp but still reached your goal and were a good Samaritan en-route too.

Congrats!

Cheers RedRunner I was thinking of doing the Dublin half but do not know if too go for it as it would be a month away from DCM

RedRunner

Darren 83 wrote: »

Cheers RedRunner I was thinking of doing the Dublin half but do not know if too go for it as it would be a month away from DCM

Its usually mid September and is pretty much there as a preparation race for DCM so definitely do it. Clontarf Half in July is another option, nice flat course.

Darren 83

RedRunner wrote: »

Its usually mid September and is pretty much there as a preparation race for DCM so definitely do it. Clontarf Half in July is another option, nice flat course.

Should I go all out for the half or take it easy, I was thinking off a 4:30 marathon.

RedRunner

Darren 83 wrote: »

Should I go all out for the half or take it easy, I was thinking off a 4:30 marathon.

I think Meno would say go all out as it is a race. If you are in good stead training wise, and injury free, go for it.

I think you are well capable of better than 4:30 though. I managed 4:27 off a 1:56 HM last year but I missed 3-4 weeks training due to injury in August and last 10k had to resort to run/walk strategy.

menoscemo

RedRunner wrote: »

I think Meno would say go all out as it is a race. If you are in good stead training wise, and injury free, go for it.

Well, there is no point doing a race if you are not going to race it. 13.1 mile training runs are fine, but why pay for one?

Gavlor

menoscemo wrote: »

Well, there is no point doing a race if you are not going to race it. 13.1 mile training runs are fine, but why pay for one?

+1

RedRunner

menoscemo wrote: »

Well, there is no point doing a race if you are not going to race it. 13.1 mile training runs are fine, but why pay for one?

Phew!...Glad I didn't misquote you:)

Darren 83

I,ll follow one off hals plans two weeks ahead just in case, next race is the Boyne 10k a local race hoping to do sub 50 for it.

RedRunner

No bother to ya...good luck

Darren 83

What are you looking to do in DCM?

RedRunner

Darren 83 wrote: »

What are you looking to do in DCM?

Sub 4hrs.It's a demon that I must banish after two failed attempts. If training goes well though perhaps 3:45 mightn't be out of the question. Too early in year to say yet though, depends on what progress I make between now and June when marathon training will start in earnest.

Darren 83

Third time lucky RedRunner, won't do anything this week as I have a serious case of man flu does not help doing a six day week.

zooming

Feel better soon!!

RedRunner

Yeah, take it easy. A few days off never did anyone any harm.