Run Around

Darren 83

Trim 10 mile

New pb 1:19:05

I didn't get any running done since the Tuesday session last week due to a eye infection, too windy and would only get worse so didn't even think I'd get to race trim. Fortunately enough it cleared on Saturday and would get to race trim.

I had no intention of running until Bohermeen but need a good race to get a proper indication of where I am, I was getting the feeling I was not running the correct paces.

I stayed in Navan staying with the mother in laws, no buses on race day to trim. Only got a half mile warm up and had a chat with a few club mates. Got lined up with the 90min pacers as the other half wished me luck. The plan was simple keep the pace around 8min/mile or slightly lower as this is the target pace for the half, I had no intention of going too quick as I have a half marathon in March.

Mile 1: 7:47

I thought it would be a lot slower due to the volume of runners spent the first mile weaving in and out and didn't really look at the watch.


Mile 2: 7:53

Got a bit of space and could focus on my pace and wind was pushing me forward. I was focusing on passing on person at a time.

Mile 3: 7:54

For the most part driver where great stopping for the race had some idiot on the wrong side of the road trying to bull his way through the runners.

Mile 4: 7:46

Had a bit of a climb during this mile, my watch would jump to 9:30 min mile so upped the pace a bit and ended up with a quicker mile than I wanted.

Mile 5: 8:06

Looking across the wave of runners I seen the 80 min pacers so wanted to catch the group and keep ahead of them guarantee a 80 min time.

Mile 6: 7:52

Seen the 80 min pacers balloon float off into the nearby tree, so just concentrated on the group ahead and aimed to pass them.

Mile 7: 8:05

Closing the gap on the pacer group and eventually pass just before we got too the women blaring music from her car as she cheered every runner passing by.

Mile 8: 8:06

The 80 min pacer was great, not only encouraging the group he also warned runners ahead and behind off oncoming traffic. All I wanted was to keep the group behind me and I was set for a pb. had about 20 meters between me and them.

Mile 9: 8:01

All I can remember is the 80 min pacer saying we are 15s ahead on time. A quick glance back a good 15 meters ahead.

Mile 10: 7:45

Hearing people cheer the finishers crossing the line pushed me on, got to the 400m I gave a final kick for the finish, had the family cheering me to the finish line and passed about 6 people in the last 100m and a quick glance at the clock a nice new pb!!. and a the quickest mile of the race.

Delighted with this result, it's gives a nice boost going into the next months training and on to the half in March. According to this race my training paces needed to be changed but I'm waiting until the half result, I really don't need any stress I'm already doing more miles than I ever done I feel upping the paces will just increase the risk of injury.

So will be taking a few days off and will be keeping any running very easy, just going to concentrate on recovery as the next race is a month away.

laura_ac3

Well done for the pb. Good luck with the training before the half!

Ososlo

Excellent report Darren and you ran a great race. Best of luck with the training for the half!

Firedance

Well done Darren good luck in bohermeen, I'll be out cheering on the day.

Darren 83

I have just being foam rolling and a lot of stretching since Monday, decided to go out last night with the other half for company. But my leg was not 100% normally I would't be concerned over niggles but this was different I had a tender spot just above my ankle. I honestly though I had sprained my ankle. No amount of foam rolling or icing helped so went to a physio put it down to the uneven surface, it makes sense as I ran in a few pot holes in trim.

So I'm off for two weeks but I'm able to cross train from next week so will do some cycling to keep the fitness going. Not really happy but this is why I did three weeks ahead of training. I'm not sure if I will race Bohermeen or use it as a training run. In the grand scheme of thing it could be a hell of a lot worse I can always pick a different half marathon after Cork.

Darren 83

I have just being foam rolling and a lot of stretching since Monday, decided to go out last night with the other half for company. But my leg was not 100% normally I would't be concerned over niggles but this was different I had a tender spot just above my ankle. I honestly though I had sprained my ankle. No amount of foam rolling or icing helped so went to a physio put it down to the uneven surface, it makes sense as I ran in a few pot holes in trim.

So I'm off for two weeks but I'm able to cross train from next week so will do some cycling to keep the fitness going. Not really happy but this is why I did three weeks ahead of training. I'm not sure if I will race Bohermeen or use it as a training run. In the grand scheme of thing it could be a hell of a lot worse I can always pick a different half marathon after Cork.

Ososlo

Well any update Darren? Hope things have improved for you...

Darren 83

Ososlo wrote: »

Well any update Darren? Hope things have improved for you...

Keep meaning to post here but have been busy, Still not 100% but things have improved will go to physio next week.

I'm cycling to keep the fitness to some extent by doing 30 mins on the exercise bike twice a week and two long cycles each week. Trying to keep positive about doing Cork.

On the positive side my better half did her first race a 5k two weeks ago and she did very well and is still running away.

Darren 83

Got out for a few runs since Trim mostly just test runs see how the leg was holding up, thank fully everything is ok now. Unfortunately Cork marathon is off the cards I cant see me building up sufficient miles to give it a good go, while the cycling helped a lot I cant risk injury over it.

Found out last week I'm going to be a father I'm absolutely thrilled and for this reason I wont be attempting any marathon for a while as Dublin is close to the birth. I will instead run with the club and concentrate on the shorter stuff.

tang1

Big congrats on your Daddy news, it makes you a better runner!!

Ososlo

Great news Darren! Good to hear the leg is holding up too.

laura_ac3

Congrats on the news Darren. Good luck with getting back into training, plenty more distances to focus on.

Darren 83

Thanks for the well wishes, the other half is delighted as well but when the doctor told her no running the look of disappointment on her face.

New block of training starts this week, looking forward to getting back into it. I'm sticking with my normal group but will be taking the tempo runs a bit slower.

12th April

w/u 10 mins @ 10 min mile
Tempo run 5 mile @ 8:28
w/d 10 mins @ 9:28

Total miles 7.02

A tough session to start the training off, I decided to get this done early so went out at 11 for it and hoping to miss the rain. After the warm up of course the heavens opened typical :rolleyes:. First mile was way to quick (7:15) I knew I could not keep that pace so slowed down. The miles ticked by quickly but could feel the pace slipping. Along the riverbank was flooded so had to walk along the wall. The amount of rain was interfering with the heart rate sensor was reading no hr, stopped to wipe it clean but found no dry area on my t shirt to wipe the optical sensor dry.

A tough session but done and dusted but far off where I would like to be but will get there eventually.

Darren 83

14th April

8 x 400s @ 3k pace w/ 1min rec

Not a big fan of 400s even more so when I'm not in great shape so not entirely looking forward to the club session at all. One of the best things about the club is members do courses on stretching and spend their time showing us how to improve on ours. As this is a very quick session we tend to do a lot of stretching before the session.

I went into this session knowing if I couldn't keep the pace I would hang back if required target for the 400s was about 88-98s.

Warm up 6mins @ 9:14 pace
About 15 min dynamic stretching

400s where as follows 90s,88s,88s,99s,100s,105s,102s and 100s.

After the 4th one I was struggling to hold on but happy with the attempt.

Cool down 5 mins @ 9:14 pace

Total miles 3.23 miles

Darren 83

16th April

5/6 easy miles

Got out late enough for this run, did it with a fellow club member who runs by heart rate so went at his pace.
We did the miles in old bridge and the mile ticked by really quick.

6 miles @ 10:01 pace

17th April

lsr

I was out the night before so any thought of getting out for a early run was out of the question. Eventually got out at 5. I was tempted to go further but refrained from it as I had plenty of miles done and didn't want to push it.

7.01 miles @ 9:50

Darren 83

19th April

Fartlek

W/P 10 min @ 10min mile 3 (3mins,2mins,1min) @ 5k pace @ half time rec jog) C/D 10 min@ 9min mile

I headed out early for this and made a mess of it, I didn't under stand the plan properly. I ended up doing 3.96 miles @ 8:36 pace. Got a better idea of the plan after a talk to the coach and decided to give it another attempt later on.

Got the plan entered on my watch and set off again, I had a rough idea of 5k pace around 7:30-8:00 pace if I couldn't hold it I would not push it.

While it was enjoyable session I found it hard and I was fading near the end but got the session done and just happy to be out running again.

The club is having a Graded track session tomorrow I think it's a 100 meter, 800 meter and 3k race so might do that tomorrow.

Total miles 8.96

Darren 83

21st April

10 x 400s with 1 sec rec

No graded race mistake made on the plan, ran up to the track and a few laps of the track for a warm up and then into 15 mins off dynamic stretching. The 400s where quick going and felt a lot stronger than last week.

3.89 miles

23rd Of April

5/6 easy miles

Took the gear into work with me as had planed to run after work with two club members, pace was quicker than I would have liked but one of the lads is running the Boyne `10k and looking to go sub 50 so it was a bit of a tempo run for him. We did the race route in 54 mins so he should have no bother going sub 50.

6.23 miles @ 8:50 pace


lsr

Woke up to a sore throat today but still went ahead with the run, met plenty of runners in the early hours doing the Boyne 10k route. I was thinking of doing the race, I'd be confidant of beating my course pb but I took up photography when I was injured and liked shooting races. So going to shoot the race next Sunday. It was a nice easy run kept it slow as possible.

7.07 miles @ 10:00 pace

Hers a link to a 5k race I shot in March

https://www.flickr.com/photos/140555697@N08/albums/72157665212055264

Ososlo

Link won't open Darren

Darren 83

Ososlo wrote: »

Link won't open Darren

https://www.flickr.com/gp/140555697@N08/r0Q3p6

This should work:)

Ososlo

Darren 83 wrote: »

https://www.flickr.com/gp/140555697@N08/r0Q3p6

This should work:)

Excellent! Look good to me on the whole! You captured the angst-ridden 5k pain very well

Darren 83

No running today as I have been recovering from the flu. Hopping I'll be recovered by Thursday for the Graded race. I'm planing to just do the 3000m race as it will give me a idea of where I am.

Our yearly 5k race is on the 17th of June so will do this race, I will have a block of training done and hoping for a decent time, I will have a better idea what time to aim for after the 3k race.

Darren 83

28th April


3k race

Not 100% recovered from the flu on Wednesday, but felt a lot better come Thursday and last min decided to give the 3k graded race a go.

Finished work at half six quick change and grabbed the camera for a few pic's of the various races.It was freezing out and didn't do me any good not getting warmed up. Eventually got to the race and really wanted to see where I am with fitness wise and if I was in shape for good 5k race in June.

3k race: 14:02

Delighted with this as it's a nice boost and gives me a better idea of my training times based on it.

30th April

5/6 easy miles

Took the gear into work and set out to do 5 miles after work, found it hard possibly not fully recovered from the flu.

April total miles 73.68

1st Of May

lsr 9.21 miles

Needed to get this done early. Got out at 7:30 for this met up with two club members, the plan was to do 9 miles with one of the girls and get finished by half 9. She had 15 miles to do for marathon prep, She then could do the other 6 with other members who where doing the stewards run. I really had no plan to do 9 miles but could not leave the two women on there own, not at that time in the morning. Got home nice and early to get ready for the Boyne 10k just taking photos. Will provide a link when have them sorted

9.21 miles done @ 9:45 pace

Darren 83

Boyne 10k 2016 photos

https://www.flickr.com/photos/140555697@N08/sets/72157667807950306

Darren 83

Week 4

Monday: Rest

Tuesday: Fartlek W/P 10 min @ 10min mile 3 (3mins,2mins,1min) @ 5k pace @ half time rec jog) C/D 10 min@ 9min mile

The plan was too get some hills into this session, did the first set down hill, second set on near flat and third set uphill. Went well and was happy enough but found the last set hard going up hill.

5.41 miles

Wednesday: Easy run

Only did this to break in the new shoes, got the guide 7 again love this shoe and was delighted to find them still on sale.

2.73 miles @10:22 pace

Thursday: 10 x 400s @ 3k pace with 1 min rec

I had to bring the gear into work as I was working till 7 and club session starts at 7, so ran to the track only to see the group getting ready for the 400s just made it. These where a little quicker than last week but held on and was finding the pace ok but tough enough.

3.91 miles

Friday: Rest

Saturday: 5/6 easy miles

I just wanted to try and keep to 5 miles for this so mapped it out on google and of course was a mile short. I had the gear in work but I was so tired I really think Id have the energy to get it done. The route included part of the 10k race a good mile and a half up hill. This run was the point where the fitness coming back, the first mile was at 8:34 and felt good so just went with it and the other miles where close to this. Overall a nice run considering I was going to drop it.

3.93 miles @ 8.32 pace


Sunday: lsr 10 miles

Had a Chinese the night before so prep was not good for this run but drank 2 ltrs of water in the morning to keep hydrated.
Got out nice and early for this again we planed to do this with the club member running Edinburgh marathon, she had 20 miles to do so planned to do half of them with her and she would meet with other members to finish the rest. Had a nice group out in the country roads. About two miles in nature called and was frantically looking for a spot relief. Started on my way again trying to catch up with the group and eventually caught up. It was a nice run and the miles went quick. Id liked to have gone a bit slower but the pace was based on her marathon training.

10:03 miles @9:12 pace

Darren 83

9th of May - 15th May

Block 3
Week 5

A little behind with the log so here is a report of last week.

Monday: Rest

Tuesday: 5 mile Tempo

Decided to do a loop of the 5k route for the tempo, route goes past my estate so it was handy for me.
Did a 10 min warm up and started the 5 miles, it was warm enough and after 1 lap I was sweating buckets. Only problem was bloody traffic had to stop more than I'd have liked to. It's going to be a hard 5k race but looking forward to it. Go the 5 miles completed and did 10 min cool down.

5 mile tempo @ 7:51 pace in 39:16

7.16 miles

Wednesday: Rest

Thursday: 10 x 400 with 1 min recovery

Warming up on the track looking around there was no one from my group present, all doing the 6k in Navan so opted to go with a lower group and do the session with them.

4.36 miles

Friday: Rest

Saturday: 5 miles easy

Took the gear into work with me but got a test from a club member who was going out later so opted to do the session with him later on. It was a great evening and a nice easy route.

5.02 miles

Sunday: lsr

Had to work on Sunday so got out early and did just over 7 miles, it was bloody warm at 8 in the morning. Delighted to get this done early as couldn't face doing it later o in the heat.

7.43 miles

That's a block of training done this week is a recovery week just easy miles, the club is having a another graded meet and is doing a 5k on the track, I was thinking of doing a 5k test tomorrow and see how I get on as I want to get a few pics of the graded on Thursday.

Over all very happy with the block of training and have about another three weeks of training too get done before the 5k race. There is a local 5 mile race at the end of the month I'm considering doing it as I don't have 5 mile time. There is also a local 10k in July that I might aim for as well.

Darren 83

Recovery Week

Monday: Rest

Tuesday: 5 miles easy

Got this done with a club member, who is finding it hard getting back into it. I've been very lucky in getting back into training and I'm very great full. It was a great run nice and easy with the sun shining down on us.

5 miles @ 10:31 in 52:58

Wednesday: 5k test

I'll miss the 5k on the track so decided to do this today. I left my daughter in school and started a 10 min warm up, again I decided to do this on the club 5k route. Near the end of the warm up I stopped and got some dynamic stretching done and off I went. The plan was to hold a pace in around 7:20 -7:30 pace. The pace felt hard but held on by the end of the run I could feel the legs giving out but plowed on the sound of the watch beeping at 5k was a relief to be honest.

5k test 22:54

Very happy with this, about 1 min of my pb hoping a race will give me a added boost, I am hoping to do the Star of the Sea 5k on the 24th next week.

4.70 miles done

tang1

If you can do that in training you'll go faster in a race, don't do anything to strenuous between now and the race.

Darren 83

tang1 wrote: »

If you can do that in training you'll go faster in a race, don't do anything to strenuous between now and the race.

Here's hoping tang, only have easy run and short lsr for the rest of the week.

Darren 83

Thursday: Rest

Friday: Rest

Saturday: easy miles

Brought the gear into work hoping the rain would clear afterwords, it was raining for about five mins into the run and eventually cleared. It was a nice enjoyable run.

3.98 miles @ 9:10 pace

Sunday: lsr

After a lot a talking to a club mate who had a vo2 max test done and swears by hr training, and had a well known personal coach a lot of things he said where valid I've decided to slow my long runs completely and run them by my heart rate.

I'm not going to base all my training on hr, it's just my groups long run is way to fast (8:30 pace) there vdot is nowhere near that level even with the slower group there pace is too quick, as I was running with the club mate everything made sense and to be honest my endurance needs a bit of work.

The better half is very tired during this pregnancy so let her get a lie in, I got out a little later in the morning. I had my watch set to the hr gauge and stuck with this one screen. The first mile hr was in threshold but I kept the pace slow, but the first mile was 8:40 not a great start but didn't feel quick. The rest of the run I kept the hr in at 145. I found it hard to keep the pace slow and had to on a few occasions and to hold it back a few times. The rest of the miles where at around 10:29. I spent about 67% in my aerobic zone hoping as I go along I can get this to a higher percentage.


8.5 miles @ 10:29 pace hr 145


That's a recovery week finished, there is meant to be a change in our plan next week but I'll be kicking the block with a 5k race on Tuesday, looking forward to the Star of The Sea 5k, current pb is 21:57 would like to beet this but If I don't I have another 5k in 4 weeks.

Darren 83

Monday: Rest

Tuesday: Star Of The Sea 5k

I was looking forward to this all week, had the day off so was wasting time all day. Heard it was a hilly course so a pb was out the window. Got a lift off a club member but got there way too early, so had plenty of time to go around the grounds which where fantastic then went for a walk checking out the hilly finish. Got a good warm up done about 2 miles on the football pitch and then a further mile to the race start.

Mile 1: 7:08

The first mile in this race is quite fast along the motor way and into the main village how ever I had in my head to try 7 pace and had to slow down as I as hitting 6:40 pace so slowed down as I knew I'd need something at the end. I was content in running my own race and didn't push to get past any one, also running on the middle of the road last thing I need is to get injured again.

Mile 2: 7:46

Turning into Stamullin with the crowds cheering on both side of the road was a great boost only to be greeted by a hill. Seen a club runner walk back at this point she looked a bit distressed just hope she was ok. Finally got up the hill at his point I was trading places with another runner passing each other a few times. A quick turn in to a private park which was a nice change from the roads, as we got near the end of this park only to be greeted by another hill I was a bit careful here as there where speed bumps mile 2 beeped and quickly knew any pb chance was gone.

Mile 3: 7:29

At this point the other runner changed places again swiftly followed by a club member who said to me "well done keep it up" I had no response to catch up, there was a nice down hill before the turn back into the finish so tried to pick it up, The last 800 meters was up hill and eventually caught up to the other runner on the first part of the hill, I could see my club member just ahead but held back until the finish straight. Turning into the grounds for the finish straight I sped up passed my club member and finished just ahead.

Result
23:14

Picking up water and a banana I was frustrated with this result knowing I did better in a test. I calmed down during a cool down and looking back it was a tough 5k race, I should be happy with this result as If I can do this on a hilly course I should do better on the next race.

A great race well marshaled and a great spread afterwards defiantly will do it again.


Wednesday: Recovery run

Decided to get a very easy run done after leaving my daughter in school.

1.93 miles @ 12:12 pace avg hr 104